you use it, should be loose and should not restrict you. It is desirable to use natural materials, excluding synthetics. Men are advised to remove their underwear so that the genitals and especially the testicles are completely free. Women are advised to take off their bras so that their breasts are free and unconstrained.

ACCESSORIES

It is recommended to take off metal, magnetic and electromagnetic objects - watches, bracelets, rings, chains, pendants, hairpins, cell phones. This requirement is mandatory for Qigong practice. All these objects distort the parameters of our biofield. And the practice of qigong is designed to bring our biofield to a normal state. If you have the above items, then your normal state will be associated with them. This means that if in the future you remove these objects from yourself, you will feel unwell, up to loss of consciousness. As a result, you will be forced to constantly wear these items on yourself.

FOOD

Qigong allows classes after eating, but not earlier than 30-60 minutes after eating. You should not engage in hungry - you can "burn" the stomach. Drinking alcohol 1.5–2 hours or 30 minutes after class is acceptable. It is not recommended to smoke, drink cold water, fruits, ice cream before and after classes. Any chilled food and liquid take energy from the stomach and negate the effect of exercise, you should always be aware of the dangers of eating such food and drinks.

SEX

Men are advised not to practice qigong before and after sex. On average, it is acceptable for a man who practices qigong to have sex once every 3 to 4 days. It is recommended to ejaculate only once during intercourse. In accordance with the postulates of Taoist sexual practices and traditional Chinese medicine, the recovery of the body after ejaculation comes on the fourth day. With the right exercises, you increase male power. You experience an erection more often than before the practice. Strengthening erection is one of the indicators of the correctness of classes. However, men over 30 are advised to ejaculate no more than once every 7-10 days. Ideally once a month. Over 50 years of age, ejaculation is generally not recommended. We are talking about qigong practitioners.

Women are not recommended to exercise during menstruation, pregnancy and lactation.

IN DISEASES

It is not recommended to engage in any diseases and injuries during the acute phase. You can start classes only in the remission stage.

PERSONAL HYGIENE

It is not recommended to take a shower or bath an hour before and after classes. It is not recommended to visit the toilet within an hour after class, as when the sphincters of the anus and urethral sphincter relax, energy leaves the body.

II. EXERCISE MODE

It is better to do it in the evening before bedtime, or in the morning after sleep. You should not practice if you are very tired, have not had enough sleep, or are nervous. Classes should be performed only in a calm state of mind. The UJI state must be present from the very beginning of the practice.

TECHNIQUE

For convenience, we will consider exercises in a sitting position on a chair. Sit down in such a way that the genitals are in limbo. The testicles in men should hang freely. Feet are parallel, shoulder width apart. The foot rests on the floor with the base with concentration on the yunquan point. This is the highest part of the arch of the sole of the foot. When breathing, the pads of the toes seem to hug the floor. This position is called rooting or grounding. The angle between the lower leg and thigh is 90 degrees. The back bends in such a way that if a straight stick is applied to the spine, then it should touch the back with four points:

- the first point is the arch of the coccyx;

- the second point is the area of ​​the ming-men point. Approximately this is the point of the spine where the lowest ribs on the back converge. It is located somewhere at the level of the solar plexus;

- third point - the first option - the middle between the shoulder blades (meaning their protruding angle), the second option - the most protruding thoracic vertebra between the shoulder blades;

- fourth point - along the midline of the head at the junction occipital and parietal bones. This is the most convex part of the back of the head on the line dividing the head in half.

I draw your attention to the fact that the stick should be applied to the back along the spine, you can lean against the wall.

In accordance with traditional Chinese medicine, the correct position of the spine contributes to the normal functioning of the internal organs. The vertebrae can be displaced not only as a result of mechanical causes, incorrect body position or muscle strain. It is also related to our psyche. Stress conditions cause muscle strain and, as a result, displacement of the vertebrae.

The ingenious German physician Wilhelm Reich was engaged in the study of such relationships. He found that in certain diseases there is an overstrain of the abdominal muscle groups, which also led to the displacement of the vertebrae. At the same time, for each disease, only certain muscles were tense. By massaging these muscles, Wilhelm Reich achieved a cure for the disease or, in extreme cases, a sharp weakening of the pain symptoms and an improvement in the general condition.

In the East we have a similar practice called “chi nei tsang massage”. The disease is studied by the condition of the abdominal muscles around the navel. Therapeutic measures consist in massaging the painful points of the abdomen. Similar massage practices can be found in the system of A.N. Medvedev - Show Tao.

Let's return to the practical description. Shoulders are at the same level. It is very important that your chest and shoulders remain still while breathing. The head tilts slightly forward so that the top of the head looks up, as if it were suspended. The shoulders are slightly turned inward and rounded. The back is slightly rounded, and the chest is as if recessed. If the position is correct, then with strong pressure with the thumb on the solar plexus area, you do not feel pain, or you can easily endure it.

Pressure is applied to a point located at the junction of the thoracic lower ribs or to the width of the phalanx of the index finger downwards from the above point along the midline of the body. Hands are either located on the knees, or are gathered into the lock and rest with the elbows on the hips. It should be borne in mind that in men the right hand covers the left, and in women it is vice versa. It is very important that while breathing your chest and shoulders were in the same position.

BODY POSITION DURING EXERCISE

- feet are parallel, shoulder width apart;

- toes, heel, base of the feet, firmly resting on the surface;

- the body leans slightly forward so that the weight of the body is evenly distributed between the buttocks and the arch of the feet - the points of yongquan;

- the angle between the lower leg and the thigh should be 90 degrees;

- genitals hanging from the edge of the chair;

- hands rest on the knees or are taken to the castle;

- the spine bends so that the back of the head, the middle of the back between the shoulder blades, the protruding vertebra of the cervical spine and the sacrum are on the same line;

- shoulders are rounded and are on the same line;

- the chest is slightly recessed so that when you press the solar plexus area with your thumb, pain is not felt, or it is minimal;

- the head leans forward so that the top of the head looks up.

With the correct position of the body, you should get two opposite force vectors. Your spine sort of stretches in two different directions. One force through the crown "pulls" up, and the second force behind the base of the coccyx "pulls" down. In this case, it is very important to clearly lean on the buttocks and the base of the feet. You should get 6 points of application of force: feet; buttocks; coccyx and crown.

I. METHODS OF BREATHING "LOWER ABDOMINAL BREATHING"

Purpose - medical - improving and the achievement of enlightenment.

Practice breathing for 30 days, 30 minutes daily.

1 LEVEL

1. Body movement. Sitting position. Described above. It is very important to keep your shoulders and chest in the same position.

2. Movement of consciousness. Concentrate on your belly. Follow its movement, focusing on the chi-hai point - the sea of ​​​​breath, it is also a false tribute - tian or lower dan-tian. The qi-hai point is located 3–3.5 phalanges of the index, middle and ring fingers below the navel in the midline of the abdomen.

In the classical text of Mr. Te Chan, it is said that qi-hai is located 3-3.5 cun below the navel along the white line of the abdomen. The cun is a traditional Chinese measure of length. There is an individual and proportional cun. The individual is equal to the length of the first and second phalanx of the index finger, if it is bent in the second phalanx.

Traditionally, it is considered that Qi-hai is lower in women than in men.

In my personal opinion, for men, it will be 3-3.5 fingers lower, and for women, 3-3.5 individual cun.

Mr. Te Chan himself notes that there is a difference of opinion among the Shaolin mentors on this matter. Some masters believe that qi-hai covers the entire area of ​​the lower abdomen from the navel to