the index fingers, apply pressure in the space between the eyebrows.
Then spread the massaging fingers to the sides until they deepen at the outer ends of the eyebrows.
Выполните массирующее движение one2 раз по часовой стрелке и one2 раз против нее.
Indication: used for pain in the forehead and a feeling of heaviness in the area between the eyebrows.

Exercise "Rubbing the neck"

Interlace your fingers, press your palms to the back of your head, thumbs should be facing down.
Perform gentle rubbing movements down to the seventh cervical vertebra (the most prominent back of the neck).
Выполните массирующее движение one2 раз по часовой стрелке и one2 раз против нее.
Indication: used for pain in the back of the head and to relax the muscles of the neck.

Exercise "Washing the face"

Warm up your palms by rubbing them together. With the middle fingers of both hands, rest on both sides of the nose, so that the rest of the fingers are facing up.
Run your hands up to your forehead and down across your cheeks.
Выполните массирующее движение one2 раз по часовой стрелке и one2 раз против нее.
Indication: promotes increased blood circulation in the facial area, gives a blush to the cheeks. Prevents colds and premature formation of wrinkles on the face.

Exercise "Rubbing the ears"

The middle finger, ring and little fingers should clasp the ear in front, index and thumb - behind. Make rubbing movements up and down, rubbing also the root of the ear.
Выполните массирующее движение one2 раз по часовой стрелке и one2 раз против нее.
Indication: Prevents dizziness and tinnitus.

Exercise "Rubbing the wings of the nose"

Lightly clench your hands into fists and rub up and down on both sides of your nose. Both hands should move synchronously, reaching up to the bottom of the eye socket, and down to the nostrils.
Выполните массирующее движение one2 раз по часовой стрелке и one2 раз против нее.
Indication: increases blood circulation in the nasal cavity, maintains a stable temperature, prevents coughs and colds.

Exercise "Washing the brushes"

Warm up your palms. Start rubbing the back surface of the right hand with the left palm, and the back surface of the left hand with the right palm.
Выполните one2 раз массирующее движение каждой руки по часовой стрелке и one2 раз против нее.
Indication: improves the flexibility of the fingers, harmonizes qi and blood, stimulates the function of the channels.

Exercise "Breast Massage"

Place your left hand on your waist or hip. Press the right palm to the right chest, while the thumb should be turned up, and the rest - to the left.
Выполните one2 раз массирующее движение каждой груди по часовой стрелке и one2 раз против нее.
Indication: warms the chest area, strengthens the heart and facilitates breathing.

Exercise "Massage of the abdomen"
Place your left hand on your belt or thigh. Place your right hand under your right rib so that the thumb is pointing up and the rest are pointing to the left.
Выполните массирующее движение живота one2–2four раза по часовой стрелке.
Indication: stimulates the activity of the intestines and stomach, enhances digestion, improves appetite, eliminates gastrointestinal disorders.

Exercise "Rubbing the lower back"

Warm up your palms. Press them firmly against your lower back. Start rubbing with force down towards the coccyx, and then up as far as possible.
Выполните массирующее движение 2four–36 раз по часовой стрелке.
Indication: warms the lower back, improves kidney function. If you practice rubbing constantly, then the back will be straight even in old age, and this will prevent back pain. People suffering from low back pain should repeat the rubbing movements hundreds of times until sweat appears. This will give a healing effect.

Exercise "Washing the thighs"

First, grasp the upper part of the thigh with both hands and forcefully perform a rubbing motion down to the knee joint, then up to the base of the thigh.
Выполните массирующее движение one2 раз для каждой ноги.
Indication: strengthens the thigh muscles, relieves aches and pains, improves joint flexibility, strengthens the gait.

Exercise "Rubbing the sole of the foot"

Take a sitting position, pull the toes of your left foot so that the sole of the foot is facing outward. Правой ладонью выполните 2four массирующих движения.
Затем левой ладонью выполните еще 2four таких же движения по подошве правой стопы.
Indication: relieves fever, improves liver function and clarifies vision, calms the brain, thereby contributing to sound sleep. The effectiveness is increased if this massage is performed after washing the feet.
* * *
When performing self-massage, the following points should be considered:
• the number of massaging movements and the applied efforts vary depending on the individual characteristics of the person; after the massage there should be a feeling of comfort and relaxation; the applied efforts are proportionate: too little effort will not have an effect, and too much can damage the skin;
• the skin should always be clean; if there is sweat on the hands or on the body, then before the massage you need to dry yourself with a towel;
• the massage will be more effective if the person being massaged is naked or dressed in clothes made of thin fabric; immediately after the massage, you can not wash your face with cold water;
• massage should not be carried out if there are skin diseases or boils on the massaged areas;
• massage can be combined with therapeutic breathing exercises suitable for the physical condition of a person, which increases its effectiveness.

Ten Joint Exercises

This complex is especially effective in the treatment of joint diseases, and can also serve as a preparatory stage before qigong exercises.

Exercise "Grasshopper Charging"

Starting position: стоя прямо, ноги на ширине плеч, шея выпрямлена, взгляд устремлен forward. Stretch both arms parallel to the front, palms down.
На вдохе согните колени под углом примерно onefour0°, при этом колени должны находиться на одной vertical line with socks. While squatting, bend your wrists so that your fingers are pointing down.
As you exhale, return to the starting position. Repeat упражнение 7 раз.

Exercise "Rag doll"
Starting position: стоя, вытяните обе руки вперед, так чтобы пальцы были обращены друг к другу, а ладони повернуты внутрь.
As you inhale, bend your knees, elbows, and wrists at the same time, pointing towards your chest. Then immediately return to the starting position.
On the count of two, repeat the same movements.
Perform 3 sets of 7 counts.

Exercise "Frog swims"

Starting position: стоя, руки согните перед грудью; place the brushes opposite each other; palms should be turned outward; тыльные стороны кисти расположите примерно в one0 см от груди.
На вдохе согните колени и одновременно распрямите локти, оставляя их на одной горизонтальной линии, при этом ладони вытолкните forward.
As you exhale, return to the starting position.
Repeat упражнение 7 раз.

Exercise "Charging the chick"

Starting position: стоя, обе руки поднимите и разведите в стороны, повернув их ладонями вниз.
As you inhale, bend your wrists downward while bending your knees.
As you exhale, return to the starting position.
Repeat упражнение 7 раз.

Exercise "Four breaths"

Starting position: стоя. Stretch both arms forward with palms down.
As you inhale, bend your wrists downward while bending your knees.
As you exhale, return to the starting position.
На втором вдохе выполните те же движения, но обе руки двигаются влево на four5°.
As you exhale, return to the starting position.
On the third breath, perform the same movements, but at the same time both hands move to the left already by 90 °.
As you exhale, return to the starting position.
На четвертом выдохе выполните те же движения, но обе руки перемещайте назад примерно на one35°.
As you exhale, return to the starting position.
Repeat упражнение 7 раз, делая по four вдоха-выдоха.

Exercise "Fan"

Starting position: стоя, согните руки в локтях перед грудью, пальцы должны быть обращены друг к другу, ладони повернуты вниз.
As you inhale, bend your wrists down while bending your knees.
As you exhale, return to the starting position.
Repeat упражнение 7 раз.

Exercise "Playing ball"

Starting position: стоя, согните руки в локтях перед грудью, пальцы должны быть обращены друг к другу, ладони повернуты вверх.
As you inhale, bend your knees and straighten your elbows, at the same time push your palms up, as if tossing a volleyball.
As you exhale, return to the starting position.
Repeat упражнение 7 раз.

Exercise "Slamming the water"

Starting position: стоя, вытяните обе руки вперед, развернув их ладонями вниз. При этом рука и грудь должны образовывать между собой угол примерно в four5°.
As you inhale, bend your wrists forward and down while bending your knees.
As you exhale, return to the starting position.
Repeat упражнение 7 раз.

Exercise "Archer preparing to shoot"

Starting position: стоя, сделайте левой ногой шаг вперед, носок направьте forward. The right leg should be set back so that the position of the feet of the right and left legs resembles the letter "T". Stretch both arms horizontally, one forward, the other back, turning them palms down; the left hand is turned forward, in the direction of the left foot.
On an inhalation, bend your knees and stand in the Archer pose (one hand holding a bow, the other pressed to your chest), at the same time make a circular motion in your wrists, turn them down and inward.
As you exhale, return to the starting position.
Repeat упражнение 7 раз.

Exercise "Archer shoots"

Continuing the previous exercise, turn the body to the right, put the right leg forward, point the toe forward, the position of the feet resembles the letter "T".
As you exhale, return to the starting position.
Repeat упражнение 7 раз.
* * *
To conclude, do the steps in place for 2-3 minutes. After that, the whole body should feel warm and may even sweat. This sets the stage for later qigong practice.
It is especially useful to practice this set of exercises in the winter months.

Ten qigong exercises with a stick

This set of exercises combines elements of conventional gymnastics with a stick and elements of qigong to regulate breathing. The objects used in the exercises are simple, the movements are simple and easy to master, and a good therapeutic effect is achieved.
The practitioner is required to correctly perform the postures, strictly observe the rhythm