This simplicity is the great advantage of qigong over other systems.
The feeling of Qi, and then the feeling of Qi circulation will come by itself in the process of doing the exercises, it should not be artificially stimulated, since you can cause an incorrect feeling that is not directly related to Qi circulation in any way, and subconsciously fix it.

The most important principles of classes

Qigong will be effective only if all the principles are followed thoroughly. For the most part, they are extremely simple, so those who practice forget them or do not pay due attention to them.
However, without these principles, qigong turns into only a simple gymnastic exercise that does not give the proper result. So try to follow every rule.

What must be observed

one. Спокойное состояние духа. Do not start exercising until you get rid of any annoying or distracting thoughts - classes in this case will not bring the desired effect. If you can’t get away from thinking about the “daily day”, do the qigong exercises simply as a slow exercise gymnastics two or three times. This will allow you to calm down, and after that do "real" qigong in a calm and bright state of mind.
2. Correct body positions. Body positions should be, first of all, natural, which means that even in those exercises where a slight stretching of the muscles and tendons is required, observe a natural position, do not try to bend forward or backward through force, unnaturally spread your shoulders, and so on. Every position should be comfortable.
If you feel pain or discomfort in the lower back, legs, neck after class, most likely you are overly tense or unable to properly adapt the position for yourself. At the initial stages, carefully analyze the correctness of each of your positions and movements.
3. Lack of tension - both in the body and in the mind. The most important principle of qigong is natural relaxation. Often this concept is incorrectly interpreted as absolute relaxation of all muscles. In reality, we are talking about the fact that there should not be any thoughts inside you that can lead to excessive tension of consciousness. Ideally, the trainee should be free from any distracting thoughts and concentrate not even on the movements themselves (this is the first stage of training), but stay in an absolutely even, bright state of mind. This, in turn, should lead to a reasonable relaxation of the whole body - only those muscle groups that are necessary for performing the movement should be tense, and tense just enough to make the movement smooth.
four. Сочетание расслабления и напряжения.
5. Calm and even breathing.
6. Regularity of classes. Цигун может принести эффект лишь при регулярных занятиях не меньше one0–20 минут в день. Like oriental medicine, qigong acts in small portions: although positive changes can be felt already on the second or third day of training, the real effect occurs only in the second or third month.

What to avoid

one. Излишнего напряжения внимания. Often, practitioners strive to immediately begin the practice of concentrating attention on certain points of the body. No need for the first stages to seek to artificially stimulate the circulation of Qi or some sensations in the body. First of all, it leads to excessive tension of consciousness and, as a result, tense, unnatural positions of the body. Correct postures already provide free circulation of Qi.
2. Too slow movements. Don't artificially slow down. Qigong exercises do not have a predetermined "speed of execution". Proper relaxation of the body and mind will lead to the emergence of a natural rhythm and speed of movement.
3. Sudden accelerations and jerks. Most often this happens when moving from one position to another, step to the right or left. Thus, you completely lose the effect of calm breathing and stabilizing Qi.
four. Задержек дыхания. Long breath holdings should not be practiced, especially for those who practice qigong as a health exercise. Strive to forget about breathing altogether - and it will improve by itself.
5. Breast breathing.
Make sure to breathe in the lower part of the abdomen, but in no case with the chest. Avoid deep breathing and hyperventilation. Breathing should be thready, slightly noticeable.
6. Подъем shoulders.
Do not raise your shoulders - traditionally it is believed that by doing so you create an obstacle to the passage of Qi. Even when raising your arms, try not to move your shoulders, do not bring your shoulders to your neck.

Where to practice

Obviously, the best place is a playground in nature, in a park, on the banks of a river or lake, in a grove, where nothing would distract you. However, such an ideal place is not always nearby. Therefore, you should not take everyday long hikes in search of the perfect place. You can also work out in your apartment, in the gym, after having well ventilated the room. Значительно важнее то, чтобы вас ничего не отвлекало и вы могли быть уверены, что в вашем распоряжении есть хотя бы one0–20 минут, когда вас никто не побеспокоит.

Self-control while practicing qigong

An important factor determining the effectiveness of qigong classes is the intensity of physical activity, determined by the heart rate. Зона оздоровительного воздействия физической нагрузки соответствует 60–eight0 % от максимальной частоты сердечных сокращений для каждого возраста. The maximum allowable load can be determine yourself by subtracting your age from 220. The table shows the maximum heart rate (HR) for different age groups. Для контроля за уровнем физической нагрузки несколько раз в течение занятия нужно подсчитать свой пульс за one0 секунд. This should be done at the beginning, at the end of the session and after the most intense exercise. Based on the data obtained, you can make adjustments to the content of the classes or receive individual recommendations for increasing or decreasing the load. Feeling well is an indicator of exercise tolerance. The appearance of a feeling of fatigue, expressed in unwillingness to perform normal work activities, sleep disturbance, is a signal to review the volume and intensity of loads.

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