Many useful wellness practices came from the East. Today they are actively used by people all over the world. This includes qigong. It has a long history. But despite this, it helps modern people to improve their health, rejuvenate and tidy up their thoughts.
A famous follower of this practice is Lee Holden. Morning exercise (15 minutes is enough to complete the exercises) has long been a popular means of getting rid of pain and tension. What else is useful for the complex and how to carry it out?
What is qigong?
First, let's figure out what qigong is based on and why its practice is so important for the human body. Her homeland is China. Eastern sages tried to find a way to control internal energy, which can improve the work of any organ, eliminate the causes of many diseases. Qigong was used before not only as a set of physical and breathing exercises, but also as martial arts techniques.
Benefits and contraindications
The first thing qigong helps to cope with is stress. Thus, practice is a universal means of combating overweight, burns fats. The relationship of beneficial properties is obvious. When a person is nervous, the digestive process slows down. The body begins to accumulate substances that upset the balance between the bodily and energy state of a person.
During the exercise, almost all muscle groups work. Metabolic processes are accelerated, as the body is actively saturated with oxygen. Massaging movements remove cellulite. Moreover, medical studies have shown that qigong has a positive effect on blood pressure, slows down the course of cancer, relieves pain in the joints. The skin during regular practice becomes more elastic, the signs of obesity disappear, the work of the nervous system normalizes.
There are a lot of complexes of qigong exercises. This article proposes morning exercises of Lee Holden (15 minutes - the time necessary for her) - one of the best masters in this direction. The technique of performing his complex is quite simple and subject to anyone. He has no strict contraindications. Additional physical training for this practice is also not required.
Morning work-out
Lee Holden's morning exercises are a lightweight version of qigong practice. Thanks to it, the muscles of the body are heated, stiffness disappears, the body is filled with energy, vivacity. The complex is recommended to be performed daily to obtain a healing effect, gaining inner confidence and fullness. Each movement in it corresponds to respiratory cycles.
The morning exercises of Lee Holden (it will take you 15 minutes) are six exercises designed to work out various muscle groups and energy zones.
Doors of life
The complex opens with an element with the symbolic name “Doors of Life”. In the starting position, the legs are shoulder width apart. The upper body is relaxed. Now we make the body turns left and right. At the same time, hands help movements by patting the lower abdomen and lower back. When turning right, the left hand is entered on the stomach, while turning left - the right hand. If you need to pay attention to the spine, ensure its twisting, then when performing the exercise you need to look over your shoulder. The main rule of technology is deep breathing. On each side you need to make 10 turns.
The benefit of this exercise is to stimulate the acupuncture point, which is located at the level of the second vertebra of the lumbar, between the kidneys. According to qigong philosophy, this area becomes open to the free movement of energy. The body warms up, the work of the cardiovascular system is activated.
Tiger
The second exercise morning exercises Lee Holden (15 minutes can always be found on its implementation) is called the "Tiger". It is associated with the transfer of soft and plastic habits of a wild beast. The starting position is the same as in the previous exercise. Now it is important to observe the synchronism of movement and breathing. When you inhale, raise your arms above your head. We exhale - bend your knees and sit down slightly. The hands at the same time slowly fall down in front of themselves. On inspiration, we straighten and raise our hands up. It is necessary to repeat the exercise five to eight times.
This element is designed to strengthen the muscles of the legs, lumbar column and support the tone of the kidneys. You can do a deep squat exercise. In this case, the positive effect extends to stretching the legs. Muscles will become more elastic and obedient.
Qi massage
Lee Holden's morning qigong (15 minutes of your time will be required) includes qi massage (or energy massage). It implies a slight tapping of the kidney area by the fists of both hands. After that, we clap our palms a little higher and lower than the lower back. Do not forget to walk in the legs. First, on the outside, and then on the inside of them. And again we squeeze our palms into fists and tap ourselves on the chest. We pass on to the shoulders and neck. We breathe freely and deeply.
This massage improves blood circulation, normalizes the flow of energy in the lungs and heart. So there is a general strengthening of the protective properties of the body.
Buddha holds the earth
The next exercise of the Lee Holden complex (15 minutes is quite a bit, and the health benefits are colossal) resembles the Tiger technique, but the area of influence is now different. We occupy the starting position while standing, legs - shoulder width apart. The neck and upper body are relaxed. We take a breath. Hands are slightly rounded and raised above the head. At the same time, the palms look up, and the thumbs are extended. On exhalation we lower our hands and take the starting position. Repeat the exercise five to eight times.
The beneficial properties of this technique extend to strengthening the lungs and tone them.
Harmonization of body and soul
The morning exercises of Qi Li Golden, performed for 15 minutes, include an exercise on the harmonization of soul and body. This is a spiritual and important component of the complex. The initial position of the body is the same as in the previous exercise. Hands are slightly rounded and extended forward. Smoothly part them to the side on inspiration. And on exhalation we bring back. We hold palms with the back to each other. Then we take a breath and raise our hands higher. We pull them forward with an effort. When the hands reach a point above the head, we separate them and lower them to the sides. On exhalation, we return to the starting position.
The benefit of this exercise is not only the harmonization of thoughts and physical condition. It helps relieve tension in the spine, arms and blocks for the free circulation of energy.
Balance and attention
The morning exercises of Lee Holden ends (it lasts 15 minutes) with an exercise in balancing and attention. We occupy the starting position while standing, feet this time together. We hold one hand in front of us at the level of the navel. The other is a little higher. We describe it as a semicircle. Breathing is related to movement. On inhalation we perform a smooth pass, and on exhalation we lower our hand. We change the position of the hands alternately.
Performing this exercise trains the concentration of attention and contributes to the accumulation of energy in the body. At the end of the whole complex we cross our arms at the level of the abdomen, close our eyes and relax with our whole body. We stay in this position for one to two minutes. This element can be performed while lying down. But relaxation in this case will be maximum and may reduce the energy result of charging.
Useful Tips
- It should be done in a ventilated room, in the morning and on an empty stomach. Clothing should be loose and comfortable. After an invigorating workout, you need to drink a glass of water.
- To make it easier to concentrate on each movement, you can use special music.
- Inhalation during exercise is done through the nose, and exhale through the mouth. It is necessary to breathe in the stomach, freely and calmly, without effort and tension. In the presence of colds, it is better to transfer the practice to another day.
- The complex can be practiced at home. For clarity, it is recommended to use a video demonstrating the technique of each exercise.
- The order of the elements in the morning exercises of Li Holden's qigong cannot be changed. The whole complex is built so that the energy zones are sequentially worked out from the bottom up.
- Between doing exercises, you need to close your eyes for a few seconds and relax.
- Do not forget about proper nutrition. Eat more vegetables, fruits and nuts. Exclude alcohol, smoking, limit sweets. With frequent and obsessive hunger, you can use a two-minute massage of the auricles (center of saturation) with the thumb and forefinger.
- Morning exercise with Lee Holden is not a panacea for all illnesses. This is only a healthy start to the day. In the postoperative period or in the presence of any pathologies, a specialist consultation is recommended before starting the practice.