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Hard qigong exercises. About hard qigong, which I do, a selection of articles and sayings - pavel — livejournal

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  • Qi eruption (peng qi)
  • Swallowing Qi (Tun Qi)

Based on the Iron Shirt technique

The Art of the Iron Shirt is one of the ingredients of this approach. The effectiveness of the training methods outlined in this book has been tested for millennia by generations of warriors, professional fighters and healers. Breathing practice internal energy filling, which is the basis of the Iron Shirt technique, is the practice of conscious application of the natural methods of subtle energy self-regulation of a person, and therefore can be successfully used to amazingly increase the effectiveness of both any method of general psychophysical training, and any purposefully combat system in which the practitioner uses his body as the main weapon - professionally or just for general development.

In different schools and directions of "hard qigong" there are some differences in methods. There are exercises for singles and pairs; basic and special methods; there are exercises on bent legs, and there are also exercises with striking; there are exercises to develop the strength of the fingers and hands, as well as to train the strength (strength) of the crown. The usual order of practicing "hard qigong" is as follows.

First step: training in basic exercises, such as, for example, stances in the “horseman pose”, in the “archer pose”, etc., training in kicks while bending the lower back, etc .; This is the hardening system of the body.

Second step: with the help of concentration and mental accompaniment, develop the strength of the fingers and palms. For example, sticking fingers and palms into a pile of green beans, coarse sand, or iron filings.

Third step: concentrating attention and directing thoughts, with palms, fists or a stick to strike at different parts body, thereby training muscles, bones, skin, raising their strength and endurance.

Fourth step: use a wooden pole or club to strike the palms, shoulders, dan tian, legs and other parts of the body in order to develop their immunity to blows.

Fifth step: hang a sandbag or stone, strike it with palms and fists to push it away from you; when the bag begins to return, it is necessary to stop it by substituting the part of the body being trained or the dan tian. At this time, combine the internal work of moving qi and the external work of the parts of the body so that they merge into one; when touched, exhale loudly (heh). Train until it comes naturally.

Sixth step: in depending on which part of the body needs to be trained (head, neck, chest, stomach or arms and legs), to carry out directed impacts with the tip. After long lessons the trained part acquires the ability to withstand enormous pressure and piercing and cutting blows. This means mastering the art of “knife and gun do not take” (“bullet and knife do not enter”, “power capable of stopping a thousand jin”).

The method of "hard qigong 18 arhats", explained by Sun Wu, involves moving qi to the crown of the head, spewing qi, and swallowing qi. These three methods are interrelated and complement each other. These are the specific exercises.

Prepare a belt 5.5 chi long and about 2 cun wide. Before starting the lesson, wrap it tightly around the lower back, stand up straight, then slightly loosen the belt so that you can put two little fingers in.

Moving Qi to the Crown of the Head (Ding Qi)

Training Methods

1 ) Stand straight, legs apart shoulder-width apart. Put the left hand on the belt, lower the right hand down, rest the tip of the tongue against the palate with tension.

2) Inhale. The breath should be slow, deep and long, while the chest naturally rises.

3) Qi of the whole body is concentrated in the right and left hands (from the elbow to the forearm). The right hand is pressed tightly against right side lower back, palm facing left, fingers pointing forward; move the palm to the lower abdomen, then the fingers move up, along the midline of the abdomen rise to the level of the eyes and then to the top of the head. Simultaneously with raising the arms up to the top of the head, light shaking of the head in both directions is performed.

Requirements

  • When moving qi to the crown, it is important to pay attention to the fact that all the qi energy in the body moves to the bai-hui point.
  • When performing the exercise, you should concentrate your thoughts on the top of your head as much as possible.
  • The stance should be straight, the head is also set straight, both cheeks are slightly drawn inward.
  • At the initial stage of training, discomfort in the head, swelling and redness of the face, and other symptoms are possible. This is a common occurrence, after a crescent of classes, they will disappear. However, focusing on the bai-hui point is best done under the guidance of a teacher.

Qi eruption (peng qi)

Training Methods

  • Spread your legs, turn your toes inward, heels outward; sit down, knees slightly bent, in the “horseman pose”; both hands are lowered down, the tip of the tongue rests against the upper palate with tension.
  • Inhale. When inhaling, the lower abdomen is drawn in, the chest is straightened, the shoulders are separated to the side in such a way that they form a straight line, the fingers are brought together, the palms are turned up.
  • Hands move forward and inward, describing an arc, while a chopping movement is made in front of the chest; the place where the chopping palms fall is 1.5 cun below the middle of the line connecting the nipples.
  • The chopping movement of the palms in front of the chest is combined with the eruption of qi; qi should be expelled through the nostrils, with the lower abdomen sticking out.

Requirements

  • Qi eruption is key point this type of qigong. It makes all the muscles of the body work and contract intensively, expands the chest cavity, blood and qi are in abundance.
  • When performing movements with strength, it is necessary to concentrate on the shoulders and palms.
  • When performing a stance, make sure that the chest is slightly retracted and the back is straightened; you can not protrude the chest and put forward the stomach.
  • At the initial stage of training, chopping movements of the palms should not be performed with excessive force, one must go from weak movements to strong ones, observing gradualness. Otherwise, unwanted sensations may occur in the chest area.
  • If in the process of training you suddenly experience ringing in your ears, and tears appear in the corners of your eyes, do not worry, this is a common occurrence.

Swallowing Qi (Tun Qi)

Training Methods

  • The legs are shoulder-width apart, the palms of the hands are slightly pressed on both sides to the chest, the tip of the tongue rests lightly on the upper palate.
  • Inhale. Inhalation should be slow, even, while the lower abdomen naturally moves forward. Simultaneously with inhalation, both hands, pressed to the body, move to the lower abdomen.
  • When both hands reach the lower abdomen, the mouth and larynx simultaneously make such a movement as when swallowing food in order to “swallow” qi inside.

Requirements

  • The head and chest should be relaxed; the qi is lowered into the dan tian to bring the qi and blood down.
  • Care must be taken not to use force when using the will; so that the muscles of the whole body are completely relaxed, the eyes are slightly closed, thoughts are gathered together, the mind is concentrated on the dantian.
  • During classes, phenomena such as belching, gas, rumbling in the intestines, etc. are possible. This is due to the movement of qi in the body and should not cause concern.

In general, moving qi to the crown and releasing qi requires effort, while swallowing qi requires meditation, but not force.

Techniques that are studied and practiced in our center

A basic level of

  • : the oldest "internal" wushu style, the most spectacular and effective in combat use. Extremely effective for gaining enduring health, harmony, balance at any age and for real self-defense.
  • : it is a method of strengthening the body and spirit, cultivating energy, achieving the unity of the cosmos and man, a method of gaining incredible physical superpowers. Without qigong, no significant progress is possible in martial art. Technique " iron shirt"- reliable protection from any physical, mental, emotional and other energy influences. The stage is traditionally designed for 100 days, in reality, in our conditions, its passage can take from one to four months (depending on the state of health and diligence of the practitioner). It should be said, that most demonstrations of "miracles" hard qigong with breaking bricks on the head, invulnerability, etc., which are sometimes shown on television (like a performance by a group of Chinese professional athletes"Great Wall" or demonstrations of the art of Shaolin "monks") refers to the first level of training, the common name of which in our school is chu qigong ("qigong of the beginning", starting level). Almost any person in our school masters this level in a few months of training.
    Note : since the 90s 20th century in its original form (with all the nuances) this qigong available for study, probably ONLY at the Black Tiger School.
  • Phydagun: body strengthening technique, internal energy mobility training, development of resistance to pain and unexpected impacts. Methodology, reinforcing and complementing " iron shirt".After 3-4 months of regular classes (at least 2 times a week plus independent work), students are given the opportunity (optional) pass the first level hard qigong exam. Before the exam, those involved pass the so-called. procedure" closing points", thanks to which the accumulated effect remains, without exaggeration to say, for life, even if you no longer study and do not pass the exam - you can pass it later at least in 20-30 or more years ...

Further education 1 (senior group):

  • Tai Chi Qigong 1 - "Silk thread": this discipline is traditionally given attention after initial full study of the first form tai chi chuan Lao Jia-i-lu. Exercises tai chi-qigong 1, against the background of hard qigong developments, they allow quite quickly (sometimes even from the first lesson) to feel the external energy (wai qi) and study Taijiquan at a new level, when the practitioner himself is already moving along the "lines of force" and feels the correctness of his movements... In addition, the "Silk Thread" exercises themselves also have a strong healing effect.
  • tai chi-qigong 2 - "Dantian-neigong": More in-depth work with the techniques of tai chi qigong.
  • tai chi-quan of Chen style, Laojia-er-lu (Pao-chui - "cannon strikes"): the second form of Chen style taijiquan is almost 2 times shorter than the first, with a predominance of explosive, with energy release, movements - fajin.
  • : combines work with internal energy (nei-chi) with elements of external rigidity and speed, is also the art of attack and defense. Serious attention is paid to working with acupuncture points and channels, which has a beneficial effect on health, prolongs life and has a rejuvenating effect. Shen Taijiquan is a collection of the ancient most effective internal methods and techniques of combat and self-healing. More
  • Hard qigong 2nd level(jun qigong - "intermediate level qigong" only for those who wish and have a sufficient level of physical training, the rest continue to improve in Chu Qigong, gradually complicating the exercises and increasing the load): this level is much wider and more difficult than the first, the combat aspect is more pronounced here. Apart from " iron shirt"(immunity to blows and other hard influences on the body), a person also masters the ability of his own active influence on the external environment (breaking granite slabs with his hands, head and other parts of the body, working with natural elements, gravity, etc.).
    Note : there are 3 levels of hard qigong tradition in total Wudang Panlongmen. The third level is qigong of the highest level (so far we know of only two people who practice this level).

Further education 2

(we study in regular group classes, as well as in intensive seminars
with and in Russia and China):

  • Tai Chi Tuishou. Those who are familiar with are probably well aware of this basic complex, which opens up combat capabilities. tai chi. Accepted in our school traditional system training in which, in strict sequence, the basic forms without weapons are first studied, tai chi-qigong(“Silk thread”), then a form with a sword, and only after that it makes sense to start working in pairs. Otherwise, the time spent on the formal study of any kind of tuishou will be, at best, only a more or less general developmental power game. It is necessary that a person first feel the movement of energy in his body and around, only then tuishou will become for him a real key to combat. tai chi.
  • : a beautiful and spectacular sequence of fighting moves with iron fan can serve both for purely recreational purposes, and for practicing combat skills, not to mention what looks like an unusual bewitching dance.
  • Emei " Qigong slimness” refers to the arts of a high level. There are very few people who own it at a sufficiently high level. This type of qigong is practiced mainly in Emei monasteries. Its specificity is that the main thing here is the internal work of attention synchronously with breathing during exercises. Need to watch the flow energy (qi) and introduce it, conduct it throughout the body, through each organ ...
  • Qigong of Bodhidharma or "Damo Yijin-ching" "Canon of muscle transformation" 1 and 2 steps." Pmuscle transformation", or"Change in Tendons" is a complex of ancient "internal" exercises that serve to develop amazing strength, increase energy potential and improve brain function. The exercises seem to be quite simple, and to test their effectiveness, you need to try them out. Over time, this set of exercises developed into a whole system. shaolin kungfu, Shaolin art of training (correct circulation) of vital energy in human body. Since doing qigong endowed a person with exorbitant strength, this art energy training was kept in deep secrecy, and only a select few were taught the high levels of this skill. But conditions have changed since then, and now qigong is available to the general public, although it often appears in a distorted form. At school " Black Tiger"the most ancient and authentic version of the exercises is being studied Qigong of Bodhidharma. Levels « Damo Yijing Ching» complement each other with more in-depth work. There are a total of five levels of this qigong (which can be accessed by diligent practitioners).
  • Qigong to improve vision: The special complex is extremely effective exercises, aimed at vision correction those who need it.
  • CHI - qigong: Another rare technique high level, the "external" effect of which is the possibility of switching to energy nutrition...

Special techniques and methods

  • Technique "diamond finger" or "iron fingers"
  • Technique "iron palm"
  • (a rather heavy and energy-intensive complex that allows you to purchase ability to reduce body weight up to levitation...)

...as well as many other methods and techniques of external and internal work...

Master Shi Yanbing teaches the traditional practices of iron qigong, which is used by martial artists to harden and strengthen the body and achieve supernatural results.

In the course of kung fu classes in and already on you will get acquainted with the practices of hard qigong "Iron Shirt" And "Iron Hand"”, which are aimed at revealing the capabilities of your body and mastering the techniques of blows delivered different types weapons. This practice includes special exercises and special tapping (stuffing) of the body.

Practice "Iron Palm" It is aimed at strengthening all impact surfaces of the palms. Includes a system of palm strikes on a bag with a special padding, incl. iron filings, in combination with ablution and self-massage of the hands with special compositions. Thus, you will work out the breaking force of the edge of the palm.

After learning iron qigong:

  • your body will be difficult to injure, because it will be as if covered with armor;
  • you will master a special warm-up and self-massage,
  • you will master the safety precautions when performing complexes,
  • you will have the appropriate psychological, practical and theoretical training sufficient to continue your studies on your own.

Also, as part of the classes, you can master the practices:

  • "Iron Fist"(Teshazhang / Tezhang), which will allow you to break stones. Applying this practice for self-improvement will contribute to your longevity. This practice is one of the original styles of Shaolin Quanfa, which is included in the ancient complex "72 Shaolin Arts".
  • "Iron Finger". This practice includes a special strengthening of the fingers, which is the basis for learning the art of "dianxue", with the help of which they pressed or struck the vital points of the opponent's body, corresponding to individual acupuncture points.

According to legend, Bodhidharma passed on the “Basic of Muscle Transformation” (I Jin Jing). According to legend, Venerable Damo arrived in the East from India and settled in the Shaolin Monastery. There he taught Mahayana "cultivation through contemplation" and became the first Chan patriarch to come to the East (according to Indian reckoning, he was the 28th patriarch). He found that his novices were in very poor health and therefore created this qigong exercise, which helped to improve the physical state monks. His system included static and dynamic exercises. Concerning static exercises, then over time, when passed from generation to generation, they gradually lost their original appearance. Subsequent patriarchs paid more attention to spreading the Mahayana teachings than to physical exercise.

The Canon of Tendon Reshaping is designed to increase inner strength (both physical and spiritual) through the cleansing, strengthening and transformation of the "tendon canals". The "Foreword to the Genuine Treatise of the Yijin Jing" describes the successes brought by continued practice:
“… I asked what was the use of it. He said:
- the ability to drive away diseases - once,
- never get sick - two,
- all my life to be strong - three,
- do not be afraid of hunger and cold - four,
- more masculine qualities, intelligence and beauty - five,
- hundreds of victories in bed fights - six,
- the ability to get a pearl from muddy water- seven,
- the ability to meet any attack without fear - eight,
- success in work without delay is nine.

But these are all small benefits. To use this as a basis for entering the Tao of Buddhahood is the ultimate goal.”

The set of exercises for changing the tendons belongs to the category of “hard qigong” and in essence is a “big orbit” method (successive passage of qi through all the meridians of the body), based on controlling the movement of energy with the help of body tension.

In each exercise, one should consistently increase the tension of the tendons while simultaneously relaxing the muscles - "use thought, not force."

For the first two to three weeks, a beginner in practice after completing the complex may feel tired and weak - there is a “loss of old strength”. Then the “accumulation of a new one” begins, and after each workout, an increase in strength and activity is felt.

In the complex, you should move from one exercise to another, without stopping and without dropping the fullness of qi. Each exercise should be performed for a number of breaths that is a multiple of nine - from nine at first to eighty-one in the completed practice. We keep breathing even and slowed down as much as possible, inhalations and exhalations of equal duration. You should not accelerate progress and give yourself an excessive load - it still will not work. The growth of inner strength should be natural, like a growing tree.

The exercises use the following form of the palm: four fingers are straightened and pressed against each other, thumb set aside so that the hukou area (the membrane between the thumb and forefinger) is stretched and the center of the palm is slightly concave. If during practice one finger does not hold the load and moves away from the rest, this is due to the weakness of the corresponding organ and is corrected by continuing training.

The sequence of exercises:

Warming up the dan tian

Placing the palms with the centers opposite the dan tian, the right hand on top (for women, vice versa), perform 36 rubbing movements in a clockwise direction. Then swap palms and do 24 rotations in the opposite direction. The sensation of stirring and warming should be achieved in the depths of the abdomen, in the Dan Tian region, and not on the surface of the skin.

Standing as a pillar

Throughout the exercise, the position and state remains unchanged. In order to avoid “losing old teeth”, the teeth are closed with some effort. The saliva that accumulates in the mouth is swallowed and “immersed in the dan tian” during transitions between exercises.

1. Clenching fists

Clench your hands into fists, bend your thumbs and touch your thighs. While inhaling, clench your fists more strongly, while exhaling, “fill” them, at the same time pulling your thumbs up as high as possible. The shoulders remain relaxed.

2. Palm pressure

Place your palms parallel to the floor, fingers straight out to the sides. While inhaling, we pull the fingertips towards ourselves, while exhaling we press down with the base of the palms. The armpits should remain “empty”, the fingers should not be bent.

3. Pressing palms forward

The palms are placed in front of the face, as if pushing the obstacle away from themselves, while the thumbs and forefingers touch in pairs, forming a triangle. The gaze is directed to the center of this triangle. While inhaling, stretch your fingers, while exhaling, press in front of you, “lengthening your arms”. It is very important to keep your back bearish by avoiding the shoulder blades pulling together.

4. Support with palms to the sides

Spread your arms out to the sides at shoulder level, palms up. On each breath, extend your fingers to the sides, with each exhalation, increase the feeling of a large load lying on the palms. Keep your shoulders down and your arms outstretched.

5. Breeding elbows

This is the first of two dynamic exercises in complex. Both palms close in front of the chest, thumbs touch the body, the other four are turned straight up. Elbows raised horizontally (to a position where a cup can be placed on them). While inhaling, stretch the elbows to the sides, but not behind the back. As you exhale, bring your palms together with effort and press them against each other. Each subsequent abduction of the elbows is a little further. We avoid bringing the shoulder blades together by stretching the back along with the elbows.

6. Wall repulsion

We spread our arms to the sides at shoulder level with palms pointing away from us. We pull our fingers on ourselves as we inhale and push with the bases of the palms as we exhale, as if pushing the walls of an imaginary corridor. The shoulders should remain lowered and the arms extended.

7. Maintaining the sky

Raising your hands above your head, connect your thumbs and forefingers in a triangle, look at the center of this triangle. Stretch as you inhale and push the sky above you with your palms as you exhale. It is important that the back remains straight, without deflection and the arms are exactly above you - creating a strictly vertical force from the support to the sky.

8. Tilts with exhalations and inhalations

From the standing position, completely relax your arms, avoiding the slightest tension. As you exhale, bend down at the waist, lowering your hands to the ground. While inhaling, rise to the starting position, “pulling out” relaxed arms with the help of the lower back. Each next slope should be a little deeper. The back, with the exception of the lower back, should remain straight and not change. We do not use the respiratory muscles - descending, the body compresses the stomach and pushes the air out, rising - it stretches and draws in.

Self massage

After the previous exercises, we massage the body, removing any enslavement. First, the arms, from the palms to the shoulders, then the face, body and legs. Please note that massage should not cause a feeling of “erasing”, but a feeling of returning energy to the body.

Standing as a pillar

A few minutes to "assimilate" the new energy.

URL: http://reiki2001.euro.ru/ijinjing.html

HARD QIGONG

The great image has no form.

Tao Te Ching, § 41

All systems of the so-called hard qigong (inidigun) belong to exercises of the highest type of complexity. For a long time, most of them were kept a deep secret in Taoist, Buddhist sects and wushu schools. hard qigong could provide almost complete invulnerability to enemy blows, made it possible to painlessly take blows with a sword and a spear, crush stones and tiles with bare hands. In wushu, hard qigong also replaced what we now call general and special physical training.

Just like in soft qigong, hard qigong has several dozen basic systems, the most famous of which are Shaolin qigong, glass bell, iron shirt, eight great diamond exercises, diamond finger qigong, Diamond arhat "and others. According to the legends, the invincibility of the Shaolin monks was largely due to the extraordinary strength of their bodies, which was achieved over 10-15 years of practice.

Today, some of these exercises are known to us, but modern fans of hard qigong are confused by a small phrase at the end of the description of the complex: "... and do this for 30 years." hard qigong is not only the exact implementation of all instructions in order to avoid external and internal wounds, but it is also incredible patience and boundless trust in the forces hidden inside one's own body.

hard qigong was created by combining the practice of soft static Taoist qigong and a series of strengthening wushu exercises and military training. It is based on the use of "true qi" circulation. It is assumed that the practitioner has already fully mastered the soft qigong, in particular the methods of "Heavenly circulation" and "regulation of the heart." Without this, hard qigong will turn into a simple form. athletic gymnastics and its effect as an "internal system" will be nullified. Before using qi, it is necessary to accumulate it and establish its free circulation. This allows you to direct the qi of the pre-heaven to the desired point during a strike or defense.

hard qigong can be recommended to people of any age after appropriate preliminary training. It allows you not only to learn how to manage your internal state, but to master the “release of force”, that is, the moment of maximum application of the strength of the whole body, as well as the mobilization of qi in an extreme situation. The ability to control your body will help you in hundreds of life situations. Yin qigong is especially useful for those who go in for sports, martial arts, and oriental martial arts.

Below are three sets of hard qigong, which are combined with each other, while they must be studied sequentially, without interfering with the exercises among themselves. “Eight great diamond exercises” and “Diamond arhat” belong to the “iron shirt” section and allow not only to significantly strengthen the body, but after long exercises make it insensitive to external influences - shocks, falls, as well as weather changes - cold, heat and etc.

COMPLEX № 1

"EIGHT GREAT DIAMOND EXERCISES"

1. Intertwine cypress roots

Stand up straight. The right leg takes half a step forward, the feet are located at a distance of 10–20 cm. The arms are lowered along the body, the palms are turned down, the fingers are directed towards each other (Fig. 42). Exhale through the nose, slowly lean towards the right leg, reaching the floor with both palms. At the moment of contact, finish exhaling and slightly tighten the body (Fig. 43). Turn your palms up, take a slow breath, relaxing your muscles and unbending your lower back. The palms approach the stomach, as if picking up some object from the floor (Fig. 44). Do 3 times on the left and right sides.

Imagine that when you bend over and tense your muscles, the upper body is filled with qi, making it strong as a rock.

2. Get a month from the bottom of the sea

The legs are shoulder-width apart, palms facing down and located at the hips. Perform this exercise in the same way as the previous one, but this time lean not to the side, but in front of you. Do 3 times (Fig. 45).

3. Qi enters the Dan Tian

Stand up straight. Both arms are straightened and spread apart at shoulder level, palms facing down (Fig. 46).

Take a full even breath. The palms descend in an arc to the hips, the fingers are slightly bent, forming, as it were, “claws” (the fingers are bent in the first and second phalanges, the center of the palm is slightly retracted, the fingers do not touch each other). Begin a slow breath (Fig. 47). The arms are bent at the elbows, the "claws" turn up. The breath ends. Slowly tighten upper part body (Fig. 48). Holding your breath, apply 3 blows with your right fist to the left side of the chest in different zones (avoid the heart area), then apply 3 blows with your left fist to the right side of the chest (Fig. 49).

Concentrate on the Dan Tien and the area where you strike, directing the Qi to these areas. Adjust the force of the blows and do not overdo it. Gradually increase the sharpness and whipping of the blows. Lowering your arms, exhale.

4. Arhat Supports Heaven

Stand up straight, feet shoulder width apart. Stretch both arms to the sides, palms facing down, start exhaling through the nose. The fingers are slightly bent, forming "claws". Hands slowly fall down (Fig. 50). Take a slow even breath in complete relaxation. The shoulders are slightly apart. The arms are bent at the elbows, the palms approach the chest, turning upwards, the fingers are directed forward, the thumb is set aside, the rest are gathered together (Fig. 51).

Both palms on inspiration rise up to the head, as if pushing a heavy object. Forearms slowly turn outward, fingers pointing to the sides. Raising the arms and inhaling end at the same time. Hold your breath and lower the qi into the dan tian, swallow the saliva, imagining that it passes into the dan tian, washing the channels (Fig. 52).

The arms slowly lower down in an arc through the sides. Exhale slowly through the nose, relax the whole body at the same time, focus on the dan tian. Repeat 6 times.

5. Angry gaze of the diamond arhat

In many ways, this exercise is similar to the previous one. The arms are extended to the sides at shoulder level, palms facing down. On a slow exhalation, the left palm is clenched into a fist, and the right palm forms an "eagle's claw" (fingers are brought together and bent in the first and second phalanges). The palms slowly drop to the hips (Fig. 53).

The tongue rises to the upper palate. Take a slow breath, the whole body tenses. The left fist is turned with the center up, and the right fist - the "eagle's claw" - with the center to the left, fingers pointing up. At the same time, the hands slowly rise to the chest, the elbows are pressed to the ribs, the distance between the fist and the “eagle claw” is 10–15 cm (Fig. 54).

When you finish inhaling, swallow your saliva and lower the qi into the dan tian. At the same time, the gaze is directed upwards, as far as the eyes allow. When you have fully observed the movement of qi in the dan tian with your mind's eye (in fact, the movement of saliva), close your eyes. Hold your breath a little, open your eyes, relax your arms, lower your palms in an arc down to your hips. At the same time exhale slowly. Repeat 6 times.

6. Embrace the moon and put it in your bosom

Stand straight, spread your arms to the sides at shoulder level, palms facing forward (Fig. 55). The palms are folded into "claws", which are reduced in front of the chest with centers to each other. The distance between the “claws” is 20–25 cm. Do not bend your arms at the elbows. Then bend your hand at the wrist, palms facing inward, as if you are grasping a ball. Take a slow breath (Fig. 56).

The arms are bent at the elbows, completing the girth of the ball, at the same time finish the breath (Fig. 57). Lower the qi into the dan tian. Strike the fists sharply back, as if breaking something on the stomach (after a month of exercises, you can strike the stomach). At the same time, exhale sharply with the sound “hi” (Fig. 58). After exhaling completely, lower your hands along your hips and relax. Repeat 6 times.

7. The emperor draws the bow

Stand up straight. Left foot takes half a step forward. The right hand is extended to the side-to the right, the palm is turned up. Left hand bent at the elbow, palm facing down and placed in front of the dan tian. Make a short incomplete exhalation (Fig. 59). The right arm is bent at the elbow, the palm goes to the left, stopping above the left palm. The left palm is turned up. At the same time, take a deep even breath (Fig. 60). The right forearm turns inward so that the right palm faces down. Finishing the movement to the left, the right palm makes a clap on the left palm from above. Then, on a powerful exhalation, make a chopping movement in the horizontal plane with your right palm from left to right. During a slash, the palm turns up. Exhale with the sound "hi" (Fig. 61). Repeat 6 times.

8. The wise man stamps his foot

Stand straight, feet shoulder-width apart, both arms extended to the sides at shoulder level, palms facing down. Make a short incomplete exhalation, the brushes fold into “claws”, which go down in an arc through the sides. At the same time, take a deep even breath.

Turn your body slightly to the left. At the same time, bend the right leg at the knee, bringing the right foot to the left knee. Right hand goes to outside left thigh and touches the edge of the left palm. Both palms are facing to the right. Lower the qi into the dan tian. The right leg strikes with the edge of the foot down to the right (Fig. 62). At the same time, exhale sharply with the sound “hi” (Fig. 63). Perform 3 times with each leg.

COMPLEX № 2

"DIAMOND ARCHAT"

The “Diamond Arhat” (Jingang Lohan Gong) complex is one of the hard qigong complexes of increased complexity, although not the most difficult. You can proceed to its study after 5-6 months of studying the Eight Great Diamond Exercises complex. The transition from one complex to another is facilitated by the fact that two exercises - "The Arhat Supports the Sky" and "The Angry Look of the Diamond Arhat" are included in both complexes. Both complexes can be practiced in parallel, however, training should begin with complex No. 1.

It is believed that after 270 days of practicing "Diamond Arhat" there is a noticeable strengthening of qi, which increases the physical and adaptive capabilities of a person.

The complex is referred to as a system of “mutual feeding of human vitality and nature”, that is, physical and spiritual principles. It is necessary to start it not earlier than you have mastered the principles of the "Heavenly Circulation". The complex consists of two parts. The first one, Diamond Arhat Exercises, strengthens the body by developing the ability to control qi with full or partial tension of the body. The second part - "Strengthening the Qi of the Diamond Arhat" - is based on creating external tension using weights. In the classic version, the complex also includes the use of strengthening phytotherapeutic agents, rubbing the body with balms, as well as a technique for strengthening the limbs by hitting hard surfaces.

Before starting the complex, pick up a wide belt made of dense fabric, covering a number of active points - mingmen, dantian. It is believed that during active practice of some types of yin qigong, qi "leaks" from these points, so the belt can ensure the concentration of qi inside the body. Do not tighten the belt too tight as this may interfere with breathing.

And now get acquainted with the exercises of the "Diamond Arhat".

1. Arhat Supports Heaven

This exercise is performed in the same way as in the Eight Great Diamond Exercises complex. Repeat 9 times.

2. The angry gaze of the diamond arhat

It is performed in the same way as in the previous complex. Repeat 9 times.

3. Diamond arhat tramples the ground

Stand straight, feet shoulder-width apart, hands down along the hips. The tongue touches the upper palate. Take a deep breath through your nose. At the same time, clench your fists and raise them to the waist with the centers up (Fig. 64).

Complete the inhalation, lower the qi into the dan tian. The body turns slightly to the left. The right leg, bending at the knee, lifts off the ground, and then drops to the floor with force. At the same time, deliver a sharp straight blow with your right fist. Then repeat the same movement with the left leg and left hand, while pulling back right hand and bringing the right fist to the right side of the lower back with the center up. Breathe out while punching. On one exhalation, try to perform 6-8 strokes with both hands. During the blow, make a short, quiet sound "hey" (Fig. 65, 66).

Try to synchronize the placement of the foot on the floor, the punch and the rotation of the lower back in the direction of the strike. Combine together the release of power from the dan tian into the fist (this is facilitated by the rotation of the lower back), exhalation and movement of the hand.

4. Arhat thinks about Heaven

Stand straight, feet shoulder width apart. Clench the left fist and bring it to the left side of the lower back, center up. The right arm is extended along the right thigh. The tongue touches the upper palate. Take a slow deep breath in through your nose and lower the qi into the dan tian (fig. 67).

Focus on the right hand and direct the qi into the palm. The right palm approaches the lower abdomen, back side up. Then begin to slowly raise your right palm up in a straight line, tensing your arm a little, as if pushing something up. The palm stops at forehead level. Qi from the lower dan tian enters the upper dan tian and is concentrated at the baihui point (Fig. 68, 69). On exhalation, the right hand descends in an arc to the right and down to the initial position (Fig. 64).

Beginners do this exercise 9 times with each hand, after a month of classes - 10 times. Add 1-5 times every half a month and bring the total number of repetitions from each hand to 49 times. The effect of this exercise lies in the ability to concentrate on the passage of qi from the bottom up, and lowering the hand, focus on the dantian.

5. Arhat forges iron

Stand up straight, the distance between the legs is about 40 cm. Bend the legs a little at the knees so that the thighs are almost parallel to the floor, the feet are parallel to each other, the knees are separated and projected onto the big toes. So you take the “horseman” stance - mabu. Make sure your back is straight. The arms are extended to the sides at shoulder level, the palms are facing down (Fig. 70).

Take a slow deep breath as you lower the qi into the dan tian. Both palms turn upwards and deliver chopping blows in a horizontal plane with the edges of the palms on the chest. Land 9 hits while holding your breath. Then, clenching your fists, hit them on the chest 9 times. Finally, make 9 slaps with palms on the chest with the entire surface of the palm (Fig. 71-75).

During blows, direct qi to the struck surface. With each blow, exhale very briefly, using the reverse type of abdominal breathing. Pull your chest in a little. Gradually increase the strength of the blows.

6. Arhat smelts the pill

Slightly loosen the belt, stand straight, feet shoulder-width apart. Lower the qi into the dan tian, relax completely. Get an even calm state spirit, eliminate distracting thoughts. Focus your attention on the dan tian, eyes half closed. Take a slow deep breath, then swallow your saliva.

The palms make a slow pressing motion down from the chest, as if pushing qi into the dan tian. When the palms approach the lower abdomen, they lie on it with their entire surface, as if covering the dan tian, the left palm is below, the right palm is above. Hold your breath for 2-3 seconds, then exhale slowly (Fig. 76). This exercise is usually completed with hard qigong, calming qi and regulating breathing. Do it for 10-20 minutes.

"STRENGTHENING QI"

After the preparatory cycle described above, carried out for 270–320 days, you can proceed to the “Strengthening Qi” section. Let the seeming simplicity of these exercises not confuse you, learn to “distinguish the great in the small”. Before starting classes, pick up a load for yourself - a dumbbell, a stone, a light barbell that is comfortable to grip with both hands. Select the weight of the load depending on your physical capabilities, it can range from 5 to 30 kg.

Tighten the belt tighter than in the previous set of exercises. Place the load in front of you on the floor. Stand up straight, clenching your fists and feeling the qi flow in them. Hands are lowered along the hips. Legs shoulder width apart.

Take a slow deep breath in the reverse type of breathing, lowering the qi into the dan tian, then hold the breath. At the same time, bend at the waist and grab the load with both hands, the backs of the fists pointing down (Fig. 78). Slowly straighten in the lower back, lifting the load on outstretched arms to chest level (middle dan tian). On the early stages classes, you can slightly bend your arms at the elbows. Do not tilt the body strongly back, slightly bend your knees (Fig. 79). Exhale slowly through your nose. As you exhale, lower the weight smoothly, without jerking.

In the first phase of training, do this exercise for 18 days, without interrupting the performance, put on, 49 times daily. If the weight of the load is too large for you, you can take a break between sets, but not more than half a minute, and for the entire exercise it can be done no more than 10 times.

It is considered optimal when you do the entire exercise without stopping once.

Qigong masters say that the purpose of this exercise is to “nourish the original qi,” so try to get the feeling that the load is lifting itself, without your “power” participation. Mentally trace the trajectory of the movement, as if creating an image of the movement, and only then actually execute it. This is called "stimulating the circulation of qi with the will", and therefore it is advised: "Use the will and do not use physical force." While lifting the load, direct the qi from the dan tian to the hands, while lowering the weight, the qi returns to the dan tian.

After 18 days of classes, you will feel not only an increase physical strength, but also expanding your ability to manage qi. After the first stage, you can increase the load by 0.5–1 kg. Do not lift the load at the limit of your own physical capabilities, because the purpose of the exercise lies elsewhere. While performing the “Strengthening Qi” exercise, simultaneously practice the “Diamond Arhat” complex. It is advisable to do this exercise at 7-12 o'clock or 20-21 o'clock, however, at least an hour should separate you from waking up in the morning and from a night's sleep.

COMPLEX № 3

"DIAMOND FINGERS"

This is one of the most ancient forms of qigong aimed at strengthening the fingers, which was widely used in Shaolin wushu schools. One of the abbots of the Shaolin Monastery, right up to deep starry, showed an amazing exercise - he performed a stance. on one finger! Such high skill is available to a few, but the simplest skills that give a noticeable result can be learned in 5-6 years. Recall that any hard qigong, including Diamond Fingers, can be mastered only after one year of soft qigong practice.

There are more than a hundred known basic exercises"Diamond Fingers", many of which require excellent proficiency internal forces own body, as well as the use of herbal and oil balms for rubbing into the fingers. A large section is made up of the "Diamond Finger" exercises used by traditional Chinese physicians for acupressure and general anmo massage.

Here only initial exercises"Diamond fingers", however, they can present a certain difficulty in the initial stages of training. Just like in the previous complex, the basis of the “Diamond Fingers” lies in the rational and skillful direction of qi to the fingers, so do not try to perform these exercises at the limit of physical capabilities, let your mind work instead of the muscles.

Each finger of the hand is associated with a specific organ or function of the body. So, acting on the index finger, you can treat colds, eliminate toothache. By exercising the middle finger, you can get rid of pain in the heart, numbness of the palms, colds. Impact on the ring finger helps with headaches, eye diseases, on the little finger - with colds, lactation disorders, pain in the chest, psychoneurosis.

Basic exercise

This exercise is performed between 11 p.m. and 1 a.m. Take a sitting position, preferably a panzo position. Rub your palms together to warm them up, then mentally direct the qi current to the laogong points. Close your eyes, tongue touching the upper palate. The position of the brushes is “Eagle Claws”, “Eagle Claw”. "Eagle claws" are located on both sides of the waist, the centers are facing forward, the fingers are pointing up. Inhale slowly, lower the qi into the dan tian, the belly protrudes slightly forward, the arms smoothly forward. On inspiration, the palms approach the lower back, assuming the position of the "Eagle's Claws", the forearms are slightly tense, but the hands should not tremble from effort (Fig. 80).

Breathe out. The qi from the lower dan tian rises to the middle dan tian. Perform a slow push forward with "Eagle Claws", tensing your forearms, imagining that you are pushing a large, heavy plate in front of you (Fig. 81).

Start the exercise with 5-8 minutes and within 3 months bring it up to half an hour.

1. Tiger hiding in ambush

This exercise is best done on fresh air or in a well ventilated area. Place your fingers and toes on the floor so that your body is almost parallel to the floor surface. The head, spine and legs are in one line. Close your eyes, the tongue is in contact with the upper palate.

Inhale slowly through your nose and visualize the qi passing into the dantian. Then, a sharp exhalation

guiding qi into the fingers. At this point, the fingers grab the ground a little, but do not budge. As you exhale, make a soft sound "he" coming from the abdomen (Fig. 82).

After 10-20 days of practice, tighten the little finger, after another 10 days - the ring finger, then the thumb, so that in the end you rely only on the index and middle fingers. Do this for 5-6 minutes to 25-30 minutes daily.

Chinese monks who practiced this exercise for a long time could easily break boards with their fingertips and make grips from which it was impossible to escape.

2. Willow bending in the wind

Take a standing or sitting position. First, draw qi through the Small Heavenly Cycle. Lower your arms along your hips. Then raise the qi to the dan tian point and at the same time lower the qi to the wigongan (“outer gate”) points located on the outer side of the forearms 4–5 cm from the wrist, and then to the fingertips. You should feel your fingertips warm up.

Slowly bend your elbows. The palms are placed in front of the chest, centers forward. Slowly describe the circle with your palms counterclockwise, then, without stopping, describe the circle clockwise. Focus your attention on your fingertips. All movement is performed on exhalation with the help of the abdomen with a direct type of breathing. With your hands in front of your chest, inhale slowly and start the exercise again. Do it slowly at first, then speed up the rotation with your palms each time. It is advisable to do this exercise after 12 hours for 5-15 minutes.

3. Diamond bed

Rest the fingers of your left hand on the floor, the right palm rests on the dan tian. The toe of the left foot rests on the floor, right leg lies on the left. Inhale slowly, qi from the nose descends into the dan tian. Then exhale sharply, making the sound “hi” and directing the qi to the fingers. The left arm leans sharply to the side, straightening at the elbow. The fingers of the right hand rest slightly on the floor. During exhalation, the tongue descends from the upper palate down. After exhaling, relax for a moment, then repeat the exercise. Do 10-20 times, then change hands. Gradually remove your fingers, as in the exercise "Tiger Hiding in Ambush" (Fig. 83).

4. "Gasping air"

Place your feet slightly wider than your shoulders and bend them at the knees so that the thighs are parallel to the floor, the feet are parallel to each other. Take the mabu stance. Stretch your arms out in front of you into a tiger paw position. Take a slow breath with a direct type of breathing in complete relaxation. As you exhale, fully tighten the muscles of the whole body, slowly clench the “tiger paws” into fists, directing qi to the index finger. When the fists are already clenched, sharply exhale the rest of the air from the lungs, clenching the fists even more. Thus, your exhalation consists of two phases: slow, smooth, and fast, sharp. Then slowly open your fists while inhaling. As you exhale, clench your fists again, this time directing the qi to your middle fingers (Fig. 84, 85).

Take turns directing qi to the index, middle, ring, little fingers, thumbs, then to the laogong points, and finally to all fingers at once. In total, you must do a total cycle of seven clenching and unclenching fists. Repeat the cycle 5-6 times.

5. Diamond fist

This exercise requires good physical training and can only be recommended to absolutely healthy people. Before doing it, do the Small Heavenly Cycle and the exercise "Willow bending under the wind."

Go to a wall or tree, rest your hands on the floor at a distance of half a step from the wall. Pushing off with both feet, stand on your hands, resting both feet on the support. For the first week of exercise, stand for no more than 3 minutes, directing the qi into the palms as you exhale. Then go to next exercise: from a handstand, bend your elbows slightly while inhaling; exhaling sharply with the sound "hey", straighten your arms. Repeat 15 times.

After 1-1.5 months of classes, complicate the exercise. Perform a handstand not on the palms, but on the fists. Be careful not to bend your wrists during exercise, this can lead to serious injury. After 1 month of training, proceed to the final phase of the exercise - remove one hand, placing the palm in front of the chest. Lean on the floor with only one fist.

Be extremely careful when doing this exercise. If you feel discomfort - dizziness, nausea - immediately stop the exercise. Do not get up quickly and do not make sudden movements after the exercise. It is necessary to do 3-4 times Qigong "Open and Closed". Be patient with this exercise.

6. Spirit Sun and Moon"

This is one of the exercises that came to hard qigong from the ancient Taoist daoyin systems. It is based on the theory of complementarity and mutual reinforcement of yin and yang. Since yang is associated with the Sun and the day, the first phase of the Spirit of the Sun and Moon exercise should be practiced at sunrise. Yin is associated with the Moon and at night, so the second phase of the exercises falls on the time after sunset, preferably at 22-23 hours. It is believed that the "solar" phase of the exercises feeds qi, and the "lunar" phase nurtures semyatsin. The number of repetitions should be the same, only in this case the harmony between yin and yang is established in the body.

Take the mabu stance and relax your whole body. Regulate your breathing, completely surrender. Bring the fists with the centers up to the lower back (Fig. 86). Slowly turn the body to the left, transferring the center of gravity to the left leg, the right leg is fully extended at the knee. The right hand, straightening at the elbow, rises to the left - up to the level of the head. At the same time, the right fist is unclenched, the hand forms a "tiger's paw" with the center down. Focus on your fingertips.

Do not straighten your right arm to the end, it should remain slightly bent. Full extension of the arm means that the force has reached its limit, so the possibilities of its sharp release are limited. When turning the body, the left fist remains pressed to the lower back. During this movement, take a slow breath (Fig. 87).

Slowly, with tension, clench your right fist, at the same time the forearm turns outward, the center of the fist turns up. The fist slowly approaches the right side of the lower back, as if you are pulling some heavy object; the body turns to the right; take the starting position mabu. During this movement, exhale powerfully with the sound “khz”. The length of the sound should correspond to the exhalation and end with the end of the entire movement.

As the hand stretches forward, focus on the fingertips; at the moment of bending the arm, the qi from the arm slowly descends into the dan tian. When doing this exercise in the morning, imagine that yangqi, or sunlight, enters the hand through the laogong point, and in the evening, yinqi, or moonlight.

Do not learn the whole complex at once, you can do it in full in 1.5–2 months after the start of classes. For beginners, the entire complex should take 20–25 minutes a day to complete, while the normal time for classes is about 1 hour.

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