Yi Jin Jing practice essentials Health Qigong still you health
Health Qigong·Yijinjing is a method of fitness and health that has been handed down in ancient China. It has a relatively important influence on the development of traditional Chinese exercises and national traditional sports. It has been promoted in the society after the establishment of the Health Qigong Management Center of the State General Administration of Sports.Since then, it has been well received by the masses to promote the popularization of Health Qigong exercises, combined with teaching practice, to talk about the essentials of Health Qigong and Yijinjing.
First, the spirit of relaxation, the combination of meaning and meaning “Head is smooth, smooth and prosperous”, “holding the spirit to calm, the shape will be self-right” and so on shows the shape of the gods, the god of the shape of the relationship between the gods.
Spiritual relaxation first requires physical relaxation. The two are integrated, interconnected, mutually reinforcing, and mutually restrained.
Relaxation of the form, especially the movement of the head is essential for spiritual relaxation. The spirit belongs to the category of consciousness and is the function of the nervous system and the brain.
During the practice, the head is required to have a virtual collar, and the lower jaw is recycled, so that the cervical vertebra maintains a normal physiological curvature. At the same time, it is required to display the eyebrows and smile, which is beneficial to the blood supply of the brain and exerts the functions of the brain, which is conducive to the formation of the mind during practice.First, the combination of form and meaning and shape and relaxation.
It means qi handsome, qi is the handsome of blood, qi and blood is the basic substance that constitutes the human body.
Although the mind activity is an integral part of the practice, there is no more thought or delusion in the process of practicing the exercises.
It is easy to follow the form, the meaning of the gas, the shape of the continuous, such as Wei Wei, the first trend, with the two palms meet and converge; when the two palms meet, the peace of mind, calm, shape and meaningFirst, keep one.
This spirit of relaxation, the practice of the unity of meaning and practice must run through the twelve forces, in order to achieve the “spiritual self-defense, sickness and never” fitness effect.
二、呼吸自然，贯穿始终 在练习的过程中，从起势至收势均运用自然呼吸法，要求呼吸自然、柔和、流畅、不闭气、憋气、不刻意追求呼吸的深长绵绵，细柔缓缓And do not deliberately pursue breathing and movement coordination, do not let breathing become a psychological burden.
However, it is worth noting that natural breathing is used, and that it is not mistaken for breathing methods.
With the mastery of the action, the call or the suction will naturally cooperate with the action opening or closing. The general rule is to use the stretching action to exhale, the contraction-based movement to cooperate with the inhalation, and the spine-based movement to match the call.Qi, the stretching action after the rotation of the spine is combined with inhalation, exhaling when squatting, and inhaling when getting up.
Due to the decrease of internal pressure in the thoracic cavity and abdominal cavity during exhalation, it is conducive to stretching and rotation of the spine, which is convenient for spitting. When inhaling, the blood is restrained, which is conducive to the contraction and renewal of the movement.
For example, when the squatting squats, the main method is to rotate the left and right sides of the spine with the belt to rotate.In short, it requires natural breathing and natural movements, and the two naturally cooperate.
三、刚柔相济，虚实相兼 健身气功·易筋经动作运用园、方、刚、柔、形、势、劲、虚、实、松、紧等要领相互转化，要求刚中有柔，柔中有Just, there is a party in the garden, there is a garden in the square, there is a real in the virtual, there is a virtual in the real, there is a straight in the middle, there is a straight yin and yang change in the song, to stimulate the body, to achieve blood, easy meat, easy to tend, easy bone, easy to psychic fitness purposes.
For example, Wei Wei offers the third potential, two palms support the sky, lift the ground, use the upper and lower strength, the two sides force, the longitudinal pull, through the loose in the tight, tight in the middle, soft in the middle, soft in the soft, soft in the virtualThere are real, real virtual exercises, pulling the spine, stretching the joints between the vertebral bodies, from the outside and inside, to achieve the purpose of pulling the organs.
If the motion is too rigid, too tight, and the joint between the real vertebral bodies cannot be pulled, the range of motion is small. If the movement is too soft, too loose, too imaginary, and the traction is weak, therefore, it is required to be rigid and soft, tight, and true.Appropriate, this should be reflected in the 12 tendencies of Yijinjing.
四、循序渐进，以人为本 练习者的年龄、性别、职业和健康状况各不相同，病因病机也不一样，因此，在练习时可以根据自己的实际情况灵活选择各势动作的幅度或重心的高低，The principle of being easy to difficult, from shallow to deep, and gradual progress should be followed.
For example, the extent of the promotion of the third potential by Wei Wei, the extent of the squatting of the three sets of landing forces; the depth of the exploration of the green dragon’s claws; the choice of the crouching posture of the squatting;Etc., all should be suitable for people, people-oriented, step by step selection and practice, do not have a strong heart, do not compare with others, do not pursue the standard and unity of action, practice is for their own body, not for othersWith the deepening of the practice and the improvement of physical fitness, the movement will naturally reach the standard and unity.