A simple and effective object lesson from the guru of Taoist practice - Master Lee Holden, who will teach you to wake up with a smile.
A qigong lesson - a 10-minute complex in the morning, the video of which is posted below - is a real salvation for chronic fatigue, pain in muscles, joints, back and neck. In addition, Chinese medicine will relieve the blues and lack of strength, give you vigor, optimism and good mood.
Lee Holden - teacher and student: where it all began
Lee Holden
Probably, one thing can be said about the story of Lee Holden: “if there was no happiness, but misfortune helped.” Lee considered a football career to be his life's work, but serious injuries put an end to this dream. He began to look for a way to restore his health and discovered Qi Gong. Gradually, the ancient practices performed a miracle, Lee felt that he could return to the game again. However, inspired by the result, he continued to improve spiritually and physically. Over time, he realized that he had to share his knowledge with other people.
Today he is a world-renowned instructor of meditation, tai chi and Qi Gong. His experience and approachable teaching style have made him a favorite teacher for thousands of followers.
Lee Holden: “Ancient practices performed a miracle and helped me regain my health”
Practices with Lee Holden
Philosophy of a healing system from Ancient China
Qigong gymnastics was invented and developed by the ancient Chinese. This art was created with the aim of maintaining the balance of the spirit and the human body. Qigong classes are not only a set of exercises and breathing practices. This is an entire art that allows a person to control his own body, manage its energy, and control his spirit. According to the Chinese, if you regularly perform the exercises included in this system, you can subjugate the vital energy qi, which permeates all living things, gain health, and bring your inner world into a state of harmony.
Today, ancient Chinese knowledge has become available to a wide range of people. In China, qigong today is one of the mandatory activities related to preventive measures to maintain the health of the country's residents. The essence of this philosophy is the statement that every newborn child has a certain amount of qi energy. The reserve of this energy lasts a person only for three decades, after which its amount gradually begins to decline. According to the Chinese, special spiritual practices and certain physical exercises can restore its supply.
Morning exercises are an important part of the complex
An important part of the qigong complex with Lee Holden is morning exercises. It can be quite long (about twenty minutes) or simplified (about ten minutes). The advantage of this charge is the gentle activation of all vital systems. By starting your day right, you can make it more productive, positive, and fulfilling because your initial energy levels will be high.
Morning exercises gently activate all body systems
The advantage of this charge is the gentle activation of all vital systems.
Qigong Lee Holden morning exercises 10 min video:
As Lee Holden himself demonstrates, morning exercises in the spirit of qigong should be done relaxed, without muscle tension and unnecessary effort. Each movement should be smooth and measured, but at the same time aimed at achieving a specific goal.
This is the best way to wake up from sleep and take the first step towards health, without putting it off until another day. Anyone can master such a complex; the main thing is not to forget to repeat it every morning.
Exercise is the best way to wake up from sleep and take the first step towards health, without putting it off until another day.
Lee Holden morning qigong exercises 20 minutes video:
15-minute morning routine to boost energy and vitality:
Benefits and contraindications
The first thing qigong helps to cope with is stress. Thus, the practice is a universal means of combating excess weight and burning fat. The relationship between 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 a person’s physical and energetic state.
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 proven that qigong has a positive effect on blood pressure, slows down the progression of cancer, and relieves joint pain. With regular practice, the skin becomes more elastic, signs of obesity disappear, and the functioning of the nervous system is normalized.
There are quite a lot of sets of qigong exercises. This article suggests morning exercises by Lee Holden (15 minutes is the time required for it) - one of the best masters in this direction. The technique for performing his complex is quite simple and can be done by anyone. It has no strict contraindications. Additional physical training is also not required for this practice.
Qigong “Self-Healing Complex with Lee Holden”
Lee Holden has developed a complex that harmoniously combines the age-old wisdom of the East and the tireless dynamism of the West. Lee Holden called this complex “Self-Healing”.
Qigong “Self-Healing Complex with Lee Holden”
“Self-healing” is a sequence of exercises based on the activation of energy centers by influencing acupuncture points and reflexogenic zones of the body. In the East, the ability to influence the functioning of internal organs by stimulating these centers has long been used. By performing simple movements, you can increase your level of vital energy, relieve muscle tension and tune your whole body to a healthy wave.
Healing Through Exercise
We increase our vital energy level, relieve muscle tension and tune our body to a healthy wave.
By working with Lee Holden, you can avoid many health problems or solve them without resorting to the help of doctors. Just three weeks of regular classes - and gymnastics will become a part of your life, and poor health and ailments will leave it!
Tiger
The second exercise of Lee Holden's morning exercises (you can always find 15 minutes to complete it) is called “Tiger”. It is associated with the transmission of the soft and flexible habits of a wild animal. The starting position is the same as in the previous exercise. Now it is important to maintain synchronization of movement and breathing. As you inhale, raise your arms above your head. Exhale, bend your knees and sit down slightly. At the same time, your arms slowly lower down in front of you. As you inhale, straighten up and raise your arms 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 maintain the tone of the kidneys. You can perform the exercise with a deep squat. In this case, the positive effect will extend to leg stretching. The muscles will become more elastic and obedient.
What is contraindicated and what should you pay attention to during qigong training?
There are the following contraindications to training:
- serious lesions in the musculoskeletal system;
- general serious condition;
- blood diseases;
- tachycardia or heart defects;
- serious mental disorders;
- traumatic brain injury;
- spinal lesions.
The greatest harm is observed during classes in the case of independent study without the guidance of an experienced instructor or master. It is especially dangerous to train if you do not have experience working with a specialist.
Experienced qigong practitioners recommend postponing classes if chronic diseases worsen, if you are taking a large amount of medications, if you are very tired, or if you overeat. After eliminating these factors, you can return to exercise.
The main reason is the individual approach of the master, taking into account the state of each teaching. In good centers, the teacher works with students individually or gathers small groups. If you act on your own, you may miscalculate the load or make excessive efforts.
To rule out possible problems, you should consult with your doctor. This is especially important in the presence of chronic diseases. It is also worth familiarizing yourself with the list of contraindications for playing sports. Next, you need to identify the disease limitations of a particular specialist, since practice may differ depending on the choice of specialist.
Master Shi Yanbing's school conducts testing and interviews before admission to the course. As a result, groups are formed in which health and general well-being are taken into account. This takes into account physical development.
What is Qigong gymnastics
Qigong is an oriental gymnastics whose main purpose is to improve health and improve the human body and spirit. This complex belongs to the category of superficial practices and is a preparatory stage before moving on to deep ones.
For those who have just turned to the eastern complexes, Qigong will be an excellent impetus for further achievements.
The complex contains a symbiosis of breathing techniques, management of internal energy and physical stress on muscle fibers, which allows you to completely clear your consciousness and thoughts, while bringing the body shell into ideal forms for a person.
Those who have already tried the complex exercise on themselves note the following results:
- acceleration of metabolic processes;
- the emergence of inner peace, harmony, tranquility, abstraction from the bustle of the world;
- development of the body shell: gradual loss of extra pounds, strengthening of the muscle corset, appearance of uniform body relief;
- thanks to the massage techniques included in the gymnastics exercises, modified skin areas are brought back to normal: stretch marks, sagging skin, and cellulite gradually disappear;
- stabilization of blood pressure and heart rate;
- reduction of pain during pathological processes in joint and bone tissues;
- getting rid of stress, depression, absent-mindedness and other manifestations of nervous disorders;
- complete relief from migraines, headaches, dizziness;
- improvement of well-being, mood, etc.
The effectiveness of the practice is achieved not so much through strength training, but through the removal of nervous tension, which forces the body to accumulate fat reserves.
Just a few minutes a day is quite a bit to give the body the strength for fruitful but harmonious functioning.
Why do I sometimes experience a feeling of tongue root, dry mouth and dry lips during qigong practice?
In some cases, during exercise there is a feeling of dryness in the mouth and lips, and a feeling of hardening of the tongue. During classes, you need to monitor the position of your tongue. It should be relaxed, and the tip lightly touches the palate behind the alveoli located above the teeth.
It is important to act lightly and naturally. If there is a feeling of hardening of the tongue, the procedure is broken. Also, the conditions may be met, but with excessive or unnatural effort. Such deviations can be corrected, but you must strictly follow the requirements of practice. If such conditions appear constantly, it is better to suspend the practice and do everything correctly.
How to choose the right exercise system?
In many ways, the choice of technique depends on contraindications for health reasons and the presence of chronic diseases. If there is a long-term illness, low energy and excess weight, exercises are used in a sitting or lying position. For weakened people, static exercises are recommended, and if there are no contraindications, a dynamic complex can be used. If there are no obvious violations, you can proceed to the standard course in a group.
The area of the body on which you decide to focus is also taken into account. If a student suffers from low blood pressure, it is advisable to focus on the upper body. As a result of regular exercise, blood pressure can normalize. If a person suffers from high blood pressure, it is advisable to focus on the arches of the feet.
For people who spend most of their working time in intellectual work and lead a sedentary lifestyle, it is advisable to pay attention to the lower limbs. You can focus on the middle area for cycle disorders in women.
https://shiyanbin.ru/qigong_in_moscow/ qigong classes are divided into the following areas:
- Ba Duan Jing. The technique is also called “eight magnificent movements.” The complex is based on a smooth transition from one pose to another. There is an alternation of muscle relaxation and tension.
- Liu Ji Jie. The practice literally translates as “The Art of Creating Six Healing Sounds.” The popular breathing practice is known for making characteristic sounds as you exhale.
- Wu Qin Xi. Also called "Five Animal Games". The exercises are aimed at simulating the actions of a crane, deer, monkey, bear, and tiger.
- And Jing Jing. The literal translation is “classical gymnastics for muscles and tendons.” The complex is aimed at developing flexibility and strength, includes tension in joints and muscles, body turns, twisting and bending.
After solving existing problems, it is advisable to move on to other parts of the body and change practice. You should not rely on another person’s set of exercises, as the load may be excessive or ineffective.
Can women practice qigong during menstruation?
If your health does not deteriorate significantly, you can practice qigong even during this period. But some women may experience changes - the amount of discharge increases, the cycle shortens or lengthens. This is due to the fact that consciousness directly affects the uterine area due to concentration on the dantian. Don't be alarmed if the amount of discharge increases to 30%. This is due to the additional flow of blood to the uterus.
To exclude such conditions, you can use the following options:
- reducing the irritating effect on the dantian;
- replacing concentration with attention to good entities, organs remote from a given area;
- during this period, reduce the intensity and duration of classes.
In severe cases, it is necessary to stop exercising for several days. After the discharge is completed, training can be resumed. The main thing is to avoid spontaneous movements that can harm the body.
Evening Qigong
In this part of the lesson, the master insists that deep breathing is the key to good health, energy recharging of the body by enriching cellular compounds with missing oxygen.
Just a few minutes of the complex will help you recover after a busy day at work, move on to home peace after work stress, completely clearing your mind and mind.
Thanks to this complex, stress is transformed into energy, and the nervous system stops responding to stimuli, relaxing and coming to a state of complete peace.
Lee divides the evening ritual into 2 possible techniques, which differ in the time of the session.
If the practitioner has enough time resources, the best option would be a 20-minute evening Qigong. However, to save time, you can use a 10-minute ritual, which is no less effective than the previous one.
Evening exercises are aimed at relaxing the muscles of the back, arms, and neck.
Tilts, turns, special movements of the arms, pelvis and correct execution of deep breaths and exhalations will help the body move into a state of complete peace.
