8 simple exercises to increase the internal strength

Description of exercises complex

According to legend, the "core muscles convert" (Ching Ching) gave Bodhidharma. According to legend, the Honourable Damo came to the East from India and settled in the Shaolin monastery. There he taught Mahayana "perfection through contemplation" and became the first Ch'an patriarch, who came to the East (according to Indian estimates, it was the 28th Patriarch). He discovered that his novices in very poor health, and therefore created this set of exercises qigong, which helped to improve the physical condition of the monks.

His system included static and dynamic exercises. As for static exercises, then after the time when the transmission from generation to generation, they gradually lost their original appearance. Subsequent patriarchs paid more attention to the spread of Mahayana teachings than physical exercise.

Canon tendon changes designed to increase the internal strength (both physical and spiritual) through cleaning, consolidation and transformation 'tendon channels ".

In the "Preface to a genuine treatise yijin jing" describes the advances brought by long practice:

"... I asked him what is the use.

He said:

- The ability to ward off disease - again,

- Never hurt - two,

- The whole life to be strong - three,

- Do not be afraid of cold and hunger - four,

- More masculine qualities, intelligence and beauty - five,

- Hundreds of victories in the battles of bed - six,

- The ability to get the pearl from the muddy water - seven,

- The ability to meet without fear of any attack - eight,

- The success of the work without delay -. It nine

But it's a small benefit. Use it as a base to enter the Tao of Buddhahood - that's the ultimate goal of "

. Complex changes in tendons exercise is classified as "Hard Qigong" and is essentially a method of "high orbit" (serial passage of qi in all meridians of the body), based on the management of the movement of energy through the body voltage.

Each exercise should gradually increase the tension of the tendons at the same time relaxing the muscles - "use the idea, and not force"

. The first two or three weeks after beginning the practice of performing complex may feel tired and weak - there is a "loss of the old forces." Then begins the "build new" and after each workout felt an increase in strength and activity.

The complex should move from one exercise to the next without stopping or resetting the fullness of qi. Each exercise should be performed for the number of breaths times nine - nine to eighty first one to complete the practice. Save your breath steady and sustained opportunities breaths of equal duration. Do not speed up the progress and give yourself an excessive burden - it still does not work. The growth of internal forces should be natural, like a growing tree.

The exercises use the following form of the palm, four fingers straight and pressed together, the thumb set aside so that the area hukou (webbing between the thumb and index finger) was stretched and the center of the palm was slightly concave. If during practice some finger does not hold the load and moves away from the rest - this is due to the weakness of the body concerned and corrected continuation training

. The sequence of exercises

Reheating Dantian

By placing his hands in front of Dantian centers, the right hand on top (for women vice versa), to perform 36 movements of friction in a clockwise direction. Then change seats and palm to make 24 rotations in the opposite direction. It is necessary to ensure mixing and warming sensation in the abdomen depth dantian area, rather than on the surface of the skin.
Standing column

Throughout the exercise the position and condition of the columnar work remains unchanged. In order to avoid "loss of old teeth" teeth interlock with some effort. The saliva accumulating in the mouth, swallow and "plunge into the Dantian" in the transitions between exercises.

1. clenched fist

Hands clenched into fists, thumbs bend and touch the thighs. On the inhale harder to compress fists, exhale "fill" them at the same time pulling the thumbs up as high as possible. Shoulders are relaxed.

2. Pressing palms

Place the palm of your hand parallel to the floor, her fingers are strictly in hand. Inhaling stretch the finger tips over, we press down on the exhale base of the palm. Armpits must remain "empty", the fingers should not be bent.

3. Pressing palms forward

The palms are located in the face, as if pushing against an obstacle itself, with thumbs and index fingers touching in pairs, forming a triangle. Sight is directed to the center of this triangle. On the inhale pull your fingers, as you exhale push ahead, "extending the hand." It is very important to keep your back, "bear", avoiding the blades of information.

4. Maintaining your palms on the sides

Dilute the arms to the sides at shoulder level, palms up. On each inhale pull your fingers apart, with each exhalation enhances the feeling of a large cargo lying on the palms. Keeping shoulders lowered and hands stretched.

5. Breeding elbows

This is the first of the two dynamic exercises in combination. Both palms are closed in front of chest, thumbs touch the body, the other four pointing straight up. The elbows are raised horizontally (in the position in which the cup can be put on them). Inhaling stretch the elbows to the sides, but not at the back. On the exhale forcibly reduce the palms together and presses them against each other. Each subsequent retraction elbows - a little further. Avoiding information blades stretching back with the elbows.

6. The take-off of the walls

Spreads his arms to the sides at shoulder level, palms facing away from you. We stretch the fingers to inhale and push base of the palm on the exhale, as if pushing an imaginary wall of the corridor. Shoulders should be lowered and hands -. Stretched

7. Maintaining

sky Raising his arms above his head, connect the thumbs and index fingers of a triangle, playing in the center of this triangle. Pull on a breath and to push your palms sky over an exhalation. It is important that the back remains straightened without deflection and hands are just above the other - creating a strictly vertical force on the support towards the sky

. 8. slopes with breath and

From the position of "standing post" completely relax your arms, avoiding the slightest exertion. On the exhale, bend at the waist down, dropping his hands to the ground. On the inhale up to the starting position, "pulling" relaxed hands using waist. Each successive slope should be a little deeper. Back, except the waist, must remain flat and not be changed. Do not use the respiratory muscles - falling, the body compresses the abdomen and pushes the air to the outside, climbing - stretches and pulls

. Self-massage

After the previous exercise massaging the body, removing any enslavement. At first hand, from the hands to the shoulders, then the face, torso and legs. Please note that massage should not cause a feeling of "erasure", and the sense of power back to the body.
Standing column

A few minutes of standing column for "assimilation" of new energy.

Author: Olga Matyas