Hard qigong “8 pieces of brocade”: what is it and why? Ba Duan Jing exercises will relieve congestion in the body 8 pieces of brocade while sitting

Nowhere did they know how to take care of their health and feel the needs of their body as well as in Ancient China. The Chinese invented many medicines, a set of exercises, and techniques. China is the birthplace of the most effective massages, unique herbal medicines, and various complexes aimed at improving human health.

One of these therapeutic complexes is the unique “8 pieces of brocade” technique. You can learn this technique and with its help significantly improve your health thanks to this training video, which will tell you about the basic exercises of this technique in a simple and accessible way.

Video training “8 pieces of brocade”

The history of the “8 pieces of brocade” complex

The healing complex “8 pieces of brocade” appeared in Ancient China. This technique has already existed for more than 800 years. In general, there are several versions of its origin. However, the generally accepted official version says that the creator of the “8 Pieces of Brocade” was the great commander Yue Fei. This is a famous national hero of China who led the country's defense against barbarians. In troubled times for China, he showed himself to be a wise and fearless warrior, marshal and commander. He was seriously involved in martial arts and created this course to improve the health of soldiers and restore their strength after battle.

According to another, quite popular version, this therapeutic and prophylactic technique was created by Taoist masters. Be that as it may, thousands of people appreciated the effectiveness of this course and began to actively practice it. Including Shaolin monks, they began to actively use it as one of the basic exercises before wushu classes.

Important features of the “8 Pieces of Brocade” course:

1. This technique combines relaxation and firmness, calmness and concentration. During the exercise, all muscles of the body should be as relaxed as possible, and all movements are performed using light power impulses. The exercises combine relaxation and concentration, relaxation and mindfulness. All movements should be soft, smooth, without sudden transitions or jerks.
2. Watch your breathing carefully. The breathing rhythm should be smooth and calm. It is best to use deep breathing techniques during exercise. Before you begin the exercises, inhale and exhale deeply several times. This will help you relax and get in the mood for exercise. Next, breathing should be as natural and calm as possible.
3. All movements of the course must be performed slowly, evenly, easily and naturally. We concentrate our attention on the Dan Tien (the energy center located in the lower abdomen, 2 fingers below the navel). In this case, the center of gravity will gradually lower and a slight feeling of fullness will arise in the lower part of the body and emptiness in the upper part.
4. There are two options for exercise: sitting and standing. The first option is calmer and more peaceful; it is recommended to perform it early in the morning, when the body has not yet fully woken up. A more dynamic way to perform exercises is standing. People of any age and with any physical fitness can cope with these exercises.

The complex has a positive effect on the entire body, healing and strengthening it. This technique has gained its greatest popularity these days. It is now more popular than ever, with almost all segments of the population in China practicing it regularly.

4-11-2018, 09:25

Exercises 8 pieces of brocade. Ba Duan Jing|2018-11/1541312211_2_ba_dua_czin.jpg

Description

The complex consists of eight relatively simple exercises. They are great for warming up as they combine breathing and stretching. For many people, Eight Pieces of Brocade provides a complete fitness regime.

1. First piece: Supporting the sky with interlaced fingers - “As you lift the sky with both hands, think of three heaters.”
2. Second piece: Drawing the bow in both directions - “Shoot the eagle right and left with the bow.”
3. Third piece: Regulating the spleen and stomach by raising one hand "By raising one hand, regulate the meridians of the spleen and stomach."
4. Fourth piece: Turning your head and looking back over your shoulder - “When you look back, five weaknesses and seven damages disappear.”
5. Fifth piece: Shaking the Head and Buttocks to Extinguish the Heart Fire - "Waving your head, wagging your tail - eliminate a hot character."
6. Sixth piece: Hugging the Toes with Both Hands to Strengthen the Kidneys - “Hugging your feet with two hands will strengthen your kidneys.”
7. Seventh Piece: Clenching Fists and Practicing Fierce Glare - "Strike with a full fist with a fierce gaze, increasing force energy."
8. Eighth piece: Raising and Lowering the Heels to Shake the Body and Treat All Diseases - “Press on the tailbone - a hundred diseases will disappear.”

First piece - “Supporting the sky with intertwined fingers”

In ancient times, in order to make it easier to remember the exercises and keep the essence secret from the uninitiated, the masters composed poems for each exercise of this complex. They contain the essence, and from them you can understand the nuances of their implementation.

Here are the verses for the first exercise:

Raising the sky with both hands, think of three heaters.

Execution (simple option)

1. Stand straight, heels together, toes pointed out. You can spread your feet slightly, maintaining their position relative to each other. Your toes should grip the ground so that the arches of your feet are slightly raised. The arms hang naturally along the body. Place the tip of your tongue on the roof of your mouth behind your upper teeth and leave it there for the entire duration of the exercises.
2. Calm your mind and even out your breathing rhythm. Breathe through your nose. While performing the exercise, also look forward in front of you and relax your joints as much as possible.
3. Place your hands in front of your stomach, just below your navel, with your palms open. The fingers should be directed towards each other, and there should be a small distance between them (a few centimeters).
4. Slowly raise your arms up, bending your elbows. Keep your palms close in front of you, facing upward until they reach chest level.
5. At the level of your upper chest, turn your palms down and continue to turn them away from you and up until they turn up again while you continue to push your arms overhead. When you have your arms fully raised, interlace your fingers above your head. The palms are turned upward, as if you are “supporting the sky.” Continue pressing upward with intertwined fingers.
6. When you begin to raise your arms, begin to inhale and at the same time rise on your toes, continuing to look forward.
7. As you exhale, slowly lower your arms to your sides. Concentrate on your fingertips as you lower your arms. Your palms should be pointing away from you and ending down.
8. Feel or imagine how qi runs to your fingertips, making them lighter and causing a tingling sensation. Bring your arms back together in front of you as described in step 3 above and repeat the exercise.
9. Repeat the exercise eight times in one session.

Discussion

Supporting the Palate with interlaced fingers helps relieve fatigue, increase lung capacity, strengthen the muscles of the back and lower back, and improve the sense of balance. It also has a general mobilizing effect on the muscles and internal organs of the whole body.

You should also pay attention to the fact that the tongue is raised to the sky. This is an important part of all Taoist practices and has remained a secret for a long time. By raising the tongue, we connect together the Control and Functional channels of the body, closing the Microcosmic orbit.

Although this set of exercises does not begin with a calming meditation, it is necessary to keep your mind calm so that the subtle sensations that arise in the body during the exercises are not drowned out by random thoughts.

This piece of brocade is for the Xianzao (Triple Warmer). By raising your arms above your head, you stretch the muscles of your torso; when you lower your arms, the muscles soften and relax, allowing the unimpeded flow of qi. By repeating the movement, you regulate the circulation of qi in the xianzao. When the organs are relaxed, qi can circulate freely in them. It is believed that qi disorders in sanjiao are the main cause of qi disorders in many organs. If the qi in san jiao is adjusted, the disease will disappear, so this exercise is beneficial for the whole body.

By doing this exercise, you lift your heels off the ground. This helps you develop Yi upward pushing, guiding the sanjiao qi up and down.

By raising your hands up, you concentrate your inner strength in your palms, where all the hand meridians begin.

This is the hidden essence of the phrase: “Raising the sky with both hands.” The ancients believed that the sky was infinity. To lift the sky means to lift an immense heavy thing.

Execution (Buddhist version)

1. The differences between the Buddhist version and the one already described are that the arms need to be raised up through the sides. The palms should also be open and facing upward.
2. Raise your hands until they meet and interlace your fingers. Hold your breath and turn your intertwined palms upward.
3. Slowly rise up onto your toes while raising your clasped palms as high as possible, pushing against the sky to give your muscles and tendons a good stretch. Imagine that you are lifting a heavy thing. All this must be done in a relaxed state.
4. During a pause that lasts at least six seconds (enough time to penetrate the meridian completely), move your attention along the meridian of the three heaters, which begins with the nail of the ring finger, goes along the top of the hand, forearm, shoulder and neck to the ear, then around the ear and ends at the end of the eyebrow. The meridian is paired with its counterpart and runs along both arms.
5. Slowly lower your hands, palms up, onto your head without releasing your fingers, and lower yourself onto your full foot. Do this relaxed and exhale.
6. When your heels touch the floor, lift your first and second toes up as much as possible, mentally tensing the front of your legs and stomach. Hold your breath.
7. Lower your toes and, as you inhale, rise up onto your toes again, raising your arms up.
8. Repeat the cycle of raising and lowering your arms 3 times, and every other time lower your hands on your head with your palms up or down.
9. Raising your hands for the last time with your palms up, lower them through your sides, as if pressing on a non-existent load. This ends one cycle of the exercise.
10. It is necessary to do four such cycles.

Execution (complicated version)

There are several more options for performing this exercise:

1. While performing the exercise, keep your eyes on your hands. It's much harder to keep your balance this way
2. Do the exercise with your feet shoulder-width apart, with your knees slightly bent. In this case, the calves work differently and it is also more difficult to maintain balance, especially if you also keep your eyes on your hands.
3. Another option is to lower your heels, do not lower your arms, and when you stand on the ground, bend to the right and left. Put your hands down.

Do not do all the options interspersed, first master at least one of them perfectly and only then experiment.

Second piece - “Drawing the bow in both directions”

Verses for this exercise:

Shoot the eagle left and right with a bow.

Performance

1. Stand straight, feet shoulder-width apart, feet parallel.
2. Step your left foot to the side so that your feet are wider than shoulder-width apart.
3. Bend your knees slightly as if you were riding a horse. You are now in horseback position
4. Clench your hands into fists and cross them in front of your chest so that your left hand is on top of your right
5. Straighten the index finger of your left hand, and put the thumb to the side, the other three fingers remain pressed to the palm. Extend your left arm to the side with your palm facing away from you so that you can see the back of it. In this case, the index finger is pointing upward and the thumb is facing away from you.
6. Turn your head and watch the tip of your index finger as you straighten your arm.
7. At the same time, raise your right fist toward your shoulder as if you were drawing a bow. The elbow of the right hand should also be at shoulder level.
8. Inhale as you open your arms and draw the bow. Pay attention to the muscles in your throat; they may become tense during this exercise. Relax them.
9. Return to the position with crossed arms, exhaling as you do so.
10. Repeat the exercise to the right side
11. Do 4 reps on each side.

Discussion

Double Bow Draw helps strengthen the muscles of the legs, chest, neck, shoulders and arms. It also stimulates breathing and blood circulation. The exercise develops the tendons of the hands well and is very useful for arthritis.

This exercise promotes the passage of qi through the meridians of the colon, which starts from the nail of the index finger, goes along the back of the hand, along the outer surface of the forearm, shoulder, neck, above the lip and ends at the right corner of the mouth.

Buddhist version

Do not clench your hands into a fist, but in step 4 imagine and clench your hands as if you were holding a heavy metal ball in front of you, the size of a tennis ball and weighing 10 kilograms. During the movement, slowly sit down on your right leg, bending it at the knee and transferring the entire weight of your body to it. In this case, the toe of the foot should look just below the knee. Turn the foot of your left foot to the left. All these actions should be performed while inhaling; they are similar to the movements of a person shooting a bow.

Then, while pausing, move your attention along the colon meridian. Then, as you exhale, return to the starting position - the horseman's pose: sit evenly on both legs, return your arms to your chest. Repeat the same steps to the left two more times. Then "shoot" three times to the right.

Third piece - “Regulating the spleen and stomach by raising one hand”

Verses for this exercise:

Raising one hand, regulate the meridians of the spleen and stomach.

Performance

1. Stand straight with your feet parallel to each other, either together or shoulder-width apart. Arms hang naturally along the body
2. As you inhale, raise your right arm to the side above your head. The palm should be almost perpendicular to the arm, initially facing the ground, and while lifting, always pointing away from you. At the top point, the fingers are directed to the left. (Accordingly, when you raise your left hand - to the right)
3. When your hand is above your head, press it upward as if you were trying to lift and support something heavy.
4. Look up at your raised arm, this will provide a great stretch for the muscles and tendons in your neck, especially if you look at the back of your hand
5. Turn the palm of your left hand towards the ground and at the same time as you press up, press it down. The fingers of the palm are directed forward.
6. Hold this position for a few seconds and then switch hands.
7. As you lower one hand, raise the other at the same time.
8. Start inhaling as you rise when your hand reaches the level of your lower back. Exhale as you lower your hand.
9. Repeat at least 8 times, alternating hands

Discussion

In this piece of brocade, one hand is raised up while the other presses down. The vigorous countermovement of the two arms simultaneously stretches and stimulates both the muscles and the internal organs, especially the liver, spleen, gallbladder and stomach. This exercise improves the function of digesting food. Regular performance of this exercise is recommended in Chinese literature for the prevention and treatment of gastrointestinal diseases.

During execution, it is necessary to conduct energy along the meridian of the spleen and stomach, which pass along the inner and front parts of the legs and along the front wall of the abdomen and chest.

Implementation options

As you press up with your hand, simultaneously press down with your corresponding leg. This will ensure stretching of the entire half of the body.

You don’t have to lower your hand completely (and therefore don’t alternate them), but lower your palm down above your head.

You can also raise your other arm to chest level and lower it down.

Fourth piece - "Turning the head and looking back over the shoulder"

Verses for this exercise:

You look back - five weaknesses and seven damages disappear.

Performance

Stand up straight as described in the previous piece of brocade. The arms are lowered along the body, the hands are relaxed, the fingers and palms touch the hips. Turn your head to the right as far as possible, without turning the rest of your body, try to look back over your shoulder as far as possible.

Inhale as you turn your head. Look back for a few seconds. As you exhale, return your head to its original position. Repeat the exercise on the other side. Do 8 times in each direction.

Discussion

In Eastern medicine, the five weaknesses mean diseases of the five dense internal organs - heart, kidneys, lungs, liver, spleen. These organs are energy centers producing various types of energy. And the seven injuries are illnesses caused by the seven emotions: pleasure, anger, regret, joy, love, hatred and desire. These emotions, when they exceed the norm, disrupt the functioning of the energy system.

As a result, the circulation of energy in the main meridians of the five dense organs, in particular, and in all the main meridians in general, is disrupted. Because of this, the body becomes unhealthy.

For example, anger can cause stagnation of qi in the liver, causing liver dysfunction. However, it is not only the internal organs that are affected by this influence: strong emotions also cause the accumulation of qi in the head. By turning your head from side to side, you open up the muscles, blood vessels, and chi channels in your neck, allowing the chi in your head to flow more smoothly.

Additionally, since you train your feelings and shen to be centered and neutral, you will be able to avoid excessive or extreme emotions along with their negative consequences. In this exercise, you turn your head to look behind you, as if you were looking at all the negativity left behind. In order for qi to move, it is necessary to look back. If you just turn your head slightly, the qi will stagnate in the neck. Regular practice of this "Piece" will regulate the qi in your organs and head, repairing the damage caused by strong emotions and helping to avoid all illnesses.

This the exercise acts simultaneously on all the main meridians, but especially on the two “wonderful” ones - managerial and functional, which together make up the microcosmic orbit, so when performing the exercise, press the tip of your tongue to the roof of your mouth. This will close the microcosmic orbit and allow energy to circulate throughout it. While performing the exercise, move qi with the help of consciousness along the microcosmic orbit.

The fourth piece of brocade also helps in strengthening the muscles surrounding the eye sockets and increases eye mobility, strengthens the neck muscles and prevents diseases and injuries of the cervical vertebrae. It stimulates blood flow to the head and brain, improves balance and eliminates fatigue, dizziness and other central nervous system disorders. This exercise is especially recommended for those who suffer from overexertion and atherosclerosis.

Implementation options

To make the exercise more energetic, rotate your torso along with your head. To do this correctly, start the rotation with your lower back muscles, then use your back muscles, then turn your shoulder and then your head.

Fifth piece - “Shaking your head and buttocks to extinguish the heart fire”

Verses for this exercise:

Shaking your head, wagging your tail - Eliminate a hot temper.

Performance

1. Take a horseman's pose (see the second piece of brocade)
2. Place your palms on your thighs, place your fingers on the inside of your thighs, and place your thumb on the outside, pointing back.
3. Lower your head and lean your torso forward
4. At the same time, swing your head and torso to the left, and your buttocks to the right. To make the movement easier, straighten your right leg. Do this while inhaling
5. As you exhale, return to the forward position.
6. Do the same in the other direction
7. Do 16 times in total, 8 in each direction.

Discussion

Extinguishing the fire of the heart means relieving tension in the nervous system caused by stress and not relieved by rest.

Fire (excess qi) in the middle tan tien at the solar plexus can also be the result of poor diet, breathing polluted air, or lack of sleep. It often causes pain in the heart, which is why it is called xin huo (“heart fire”). When excess qi accumulates and stagnates in the middle tan tien or heart, the best solution is to move this fire to the lungs, where it can be regulated and extinguished by even breathing.

According to the Five Elements theory, Fire destroys Metal, but Metal can absorb heat and control Fire. The lungs correspond to Metal, and the heart to Fire, so the Metal of the lungs can conquer the Fire of the heart. By holding your hands on your knees with your thumbs back, you expand the chest, and by moving from side to side, you open up the lungs and thus absorb excess qi from the middle Tan Tien, calming the Fire. By doing this, you also increase blood circulation, which will prevent any numbness or pain in your feet.

Make sure that your head does not drop while turning. The head, neck and spine should be on the same straight line. When you "press down hard" on one knee, you compress the lung on that side, relaxing and opening the lung on the other side. The lungs work like a blacksmith's bellows.

This exercise affects the meridians of the heart (goes from the tip of the little finger along the inside of the finger, along the palm, along the inside of the arm to the armpit and from there enters the body, into the heart) and lungs (goes along the inner surface of the thumb, along the inside of the arm to the shoulder , along the shoulder and under the collarbone, in the area of ​​the clavicular fossa goes deep into the lungs).

Implementation options

1. You don’t have to lean forward, but rather turn your body left and right, pressing down on your knee.
2. Bend your upper body forward and rotate it in an arc from left to right. At the same time, turn your head from left to right. This is left-hand traffic. With right-handedness, the entire sequence of movements is reproduced in the opposite direction.

Sixth piece - “Crapping the toes with both hands to strengthen the kidneys”

Verses for this exercise:

Hug your legs with both hands - Strengthen the kidneys.

Performance

1. Stand straight, feet shoulder-width apart or less, feet parallel to each other
2. Place your hands on your lower back, with your palms on your kidneys and your thumbs on your stomach.
3. Exhale and bend back.
4. As you inhale, lean forward and grab your toes with your hands, pulling them up. Try to keep your legs straight.
5. If you are unable to reach your toes, touch your ankles with your fingers.
6. As you exhale, return to the starting position
7. Do 8 reps

Discussion

By stretching and contracting the muscles of the lower back and back, we prevent and relieve tension. This exercise also improves the functioning of the kidneys and adrenal glands. If you suffer from overexertion and arteriosclerosis, it is recommended not to tilt your head too far forward during the exercise.

Exercise strengthens not only the kidneys, but also the bladder and genitals. In Eastern medicine, “kidneys” refers to the entire genitourinary system.

The kidneys, located under the two main muscles of the back, are the seat of the Primordial Jing (Yuan Jing). If they are healthy and strong, the original jing is preserved and strengthened. Only then will they be able to produce Primordial Qi and revitalize your body. By leaning forward and grabbing your feet with your hands, you tighten your back muscles and block the flow of qi in the kidney area. When the tension is released, the flow of qi resumes, removing any existing stagnation. This exercise is a great way to massage the kidneys and increase the flow of qi in them, as well as in the back muscles and spine. When the kidneys are strong, the Original Qi is also strong. When the Original Qi is full and strong, the body is able to form a powerful shield of Defense Qi to protect against colds.

When you bend over, your entire body contracts slightly and your kidneys are especially stimulated. When you straighten up and extend your arms, the mind thinks about extending your hand and foot. This action of mind and body directs qi to all tendons. When you bend, part of your attention (and part of the qi from the kidneys) is drawn to the sacrum. This chi enters the spine through the openings in the sacrum and flows down the spine as you straighten up. Eventually, the chi will fill and revitalize the entire skeleton.

The main meridians in this exercise- meridians of the bladder and kidneys. The first from the little toe along the sole stretches to the heel, then rises along the back of the leg to the buttock, to the tailbone, then up along two lines parallel to the spine, which connect at the back of the head, go together to the crown, and then descend along the forehead to the inner corners of the eyes . The second one goes from a point in the center of the foot, rises to the inside of the ankle, also goes along the inside of the leg, along the front of the abdomen and chest to the collarbone. This meridian runs close to the center line of the abdomen and chest.

Implementation options

As you lean forward, grab your ankles and press into your legs as much as possible. As you rise up, run your hands along the backs of your legs, buttocks, and until your hands are positioned on your lower back.

The seventh piece - “Clenching your fists and practicing a fierce look”

Verses for this exercise:

Strike with a full fist and a fierce look,

Increasing power energy.

Performance

Step your right foot to the side and lower yourself into horseback position.

Clench your hands tightly into fists and place them at your sides. The fist should be turned palm up.

With your right fist, perform a slow punch to the right side. As you punch, rotate your fist so that when your right arm is fully extended, your palm is facing down.

Open both eyes wide and glare in the direction of the fist movement at the imaginary opponent. Return your hand to the starting position.

Strike as you exhale, inhale as you return your arm to the starting position. Do the exercise on the other side. Do 8 reps.

Discussion

This "Piece" teaches you how to lift your spirit of life. When the spirit is lifted, the flow of qi and muscle strength increase. As your Shen spirit rises and your strength increases, the energy will fill your entire body right down to the surface of your skin. In other exercises, you focused your attention and concentrated your qi. Now it is important to perform this "Piece" as it removes all stagnant qi and directs it into the skin. Focus I is the key to success. If you manage to form a very expressive image of a strong push, your Yi mind will direct the qi into your hands and feet to make the blow powerful.

This exercise is actually a striking technique and is designed to penetrate all the meridians in the body using internal strength.

During the strike, direct the energy accumulated in the lower Tan Tien to the point of impact. If the flow of energy is powerful enough, it will be able to break through all the meridians in its path. Gather energy in the lower tan tien as you inhale.

The gaze helps control the direction of the flow of internal force to the impact point.

Implementation options

You can strike not only to the sides, but also forward.

Eighth piece - “Raising and lowering the heels to shake the body and cure all diseases”

Verses for this exercise:

Press on the tailbone - a hundred diseases will disappear

Performance

1. Stand at attention, legs together, straight. The arms hang freely at the sides.
2. Inhale and at the same time rise on your toes, your eyes should look straight ahead or slightly up
3. As you exhale, lower both heels to the ground
4. Repeat 8 times
5. Place your hands on your lower back (as in piece 6) and do 8 more lifts

Discussion

This “Piece” is designed to “smooth” the Qi from the top of the head to the soles of the feet. By rising on your toes, you stimulate the six chi channels that are connected to the internal organs.

By performing it in a complicated version, we stimulate the movement of qi along the microcosmic orbit, which also normalizes the distribution of qi throughout the body.

Options

Do the exercise in two stages:

1. As you inhale, you lift the energy up into your chest. To do this, you need to tuck your stomach and mentally lift everything inside: air, energy, etc. At the same time, the chest expands. Then, exhaling, squat down on your full foot. As you exhale, the opposite effect is performed: you need to stick out your stomach and lower the energy down into your stomach. The back is straight, arms are freely lowered. When you have squatted and exhaled, take a new breath in deeply and jump up as high as possible, raising the energy upward. Land softly, first on your toes, then on your heels. After this, exhale. In total you need to make four such jumps.
2. Then, while inhaling, raising yourself onto your toes as much as possible, place four fingers of both hands on your tailbone and massage it. Hold your breath. While pausing, press your fingers from below on the tailbone, lightly tighten the muscles of the anus and mentally drive the energy along the spine up to the top of the head. At the same time, straighten your back, slightly pull your chin towards your neck so that the top of your head looks straight up, and turn your inner vision to the top of your head. As you exhale, gradually lower yourself onto your full feet and at the same time mentally lower the energy down the front middle meridian, stopping pressing on the tailbone, relaxing the muscles of the anus. You must exhale through the nose, because at this time the tongue should be pressed to the palate, closing the Small Celestial Circle. Lower the energy to the lower dantian, ending with the exhalation. At the end of the exhalation, be sure to slightly raise the anus.

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All kinds of fraud and deception of gullible citizens have flourished at all times, and usually scammers show enviable ingenuity, constantly coming up with more and more new ways to illegally seize other people's property. In full accordance with the latest trends in the development of society in the twenty-first century, virtual and mobile fraud is now particularly flourishing. It is the latter that is discussed in this video lesson, which we recommend that everyone watch without exception - regardless of gender and age.

How to avoid becoming a victim of SMS scammers

A short video called “How to avoid becoming a victim of scammers” is worth watching for all visitors to our website, because none of us are immune from the possibility of sooner or later becoming a victim of SMS fraud. In addition, the information heard in this video must be conveyed to your friends and loved ones, especially to children and elderly family members, since they are the ones who most often fall for the bait of mobile scammers, sometimes transferring very large sums of money to them. In this video lesson, invited experts briefly, but very informatively and clearly talk about the most common methods of SMS fraud, and how to behave in such situations so as not to lose your savings. In addition, our viewers will probably be interested in general recommendations on how to minimize the risk of falling into one of the fraudulent schemes. An extremely important nuance that experts emphasize is maintaining composure and a sober view of things. Very often, scammers use the so-called “shock effect” - they try to stun the victim with unexpected information and demand immediate action (for example, urgently transfer money) so that the person does not have time to come to his senses and understand the situation. Therefore, in no case should you do hasty actions - it is better to think ten times before doing what your mobile interlocutor requires of you.

How to avoid becoming a victim of scammers on the Internet

We hope that this video lesson will help reduce crime rates and help our viewers successfully resist SMS scammers in any circumstances.

One of the most important events in the life of every young girl is, of course, the school prom. This event marks the end of an entire school era and is a kind of “bridge” to adulthood. In addition, this is one of the few holidays when you can give free rein to your imagination in choosing an outfit and turn, at least for one evening, into a real princess for your family and classmates. And, of course, what prom is complete without a prom dress? Our lesson is dedicated to him.

How to choose a dress for prom 2017

Thanks to this video lesson “How to choose a prom dress,” future graduates, as well as their mothers, grandmothers and girlfriends, will be able to familiarize themselves with the recommendations of leading stylists regarding exactly what factors need to be taken into account when choosing a prom dress and what rules should be followed. It's no secret that many young ladies begin to think about choosing an outfit for prom long before the event itself - sometimes even a year in advance. There is no single point of view on what a dress for a prom should be, because all girls are different, each with their own style, character and features of appearance. Therefore, it is extremely important not just to blindly follow fashion trends, but to try to ensure that the graduation dress is in harmony with the graduate’s personality, reflects her individuality and emphasizes her external advantages. Many girls prefer to follow traditional rules in choosing a dress - they choose pastel colors, light fabrics, feminine silhouettes. Of course, this is already a classic, so such outfits will always be appropriate for a prom. However, if a girl wants to show off her originality, then it is quite possible to get creative - choose more unusual colors and styles. As a rule, black is considered an undesirable color - it may be too heavy and gloomy for a young girl during the prom.

How to choose a dress according to your figure

We hope that this video lesson will help each of our viewers make the right choice in favor of the most beautiful and stylish prom outfit that will make the girl feel like a true lady.

How to remove belly fat for a girl

It's no secret that one of the most problematic areas for most women is the tummy and sides, because that's where all those "goodies" with which we actively pamper ourselves begin to be deposited first. However, the situation is not critical, and you shouldn’t completely give up your favorite foods - just eat them in moderation and don’t neglect physical activity. The authors of this video dwell in detail on the last question, telling and showing which physical exercises will be most effective for getting rid of fat folds on the stomach and sides. It turns out that you don’t have to exhaust yourself with hours of training in the gym - such exercises can be successfully performed even at home, and it doesn’t take that much time. All these exercises can be done, for example, while watching a television series - and thus, you can combine business with pleasure. The authors of the lesson offer five of the most effective exercises that will help you quickly and reliably make your waist thinner and your figure as a whole slimmer. Of course, to achieve a good result, you must adhere to several rules when performing such exercises: first, you need to do each exercise correctly, strictly following all the trainer’s recommendations; secondly, you should exercise regularly, preferably daily, or at least every other day. With constant training, after a short period of time (1-2 weeks), the first improvements will be noticeable and your waist size will begin to decrease.

How to remove belly fat at home

This video lesson will be useful and interesting to almost every woman who wants to have a good figure with minimal effort, time and money.

It’s no secret that human health is the most important thing, so taking care of your own health and your body should start from a very early age. As they say, many diseases are much easier to prevent in time than to treat later, when the disease has already begun to develop intensively.

High-quality medical services are in demand everywhere and always: both a thousand years ago and today. It is well known that the profession of an aesculapian does not tolerate unprofessionalism and amateurism, therefore you should seek medical help only from highly qualified specialists. Otherwise, poor-quality medical care may not only fail to bring the desired improvement, but, on the contrary, may further aggravate the situation and harm health.

Today, the services of large general medical centers, so-called family medical centers (or clinics), which will provide high-quality medical services to all family members: both adults and children, are in great demand.

Among the many advantages of such medical centers, I would especially like to highlight the following:

• Extremely high quality of medical services offered. The entire staff of a large center - from the head physician to the nurse - is highly qualified, has rich practical experience and an impeccable reputation, so specialists of this kind of medical institutions successfully cope with even the most complex tasks;
• Versatility. Clients of the above-mentioned private family-type clinics can safely come here with diseases of a wide variety of profiles - from therapeutic to gynecological. At the same time, an integrated approach to each patient is provided, his previous complaints and requests are taken into account.
• Comfort. One of the main disadvantages of public hospitals - the lack of necessary amenities for comfortable treatment - has been completely eliminated in private medical institutions. Both outpatients and inpatients can stay in pleasant conditions and enjoy all the necessary amenities.
• Availability of the most modern medical equipment;
• Reasonable pricing policy, fixed cost of services and the absence of any extortions, additional payments and demands for “thank you” in envelopes, which patients of so-called “free” clinics constantly face.

All of the above advantages are fully possessed by the well-known German-Ukrainian medical center Aurora, which offers everyone first-class medical services, consultations and assistance from highly qualified world-class specialists.

Every representative of the fair sex strives to be beautiful and attractive, while following the latest trends in the world of fashion and beauty. It turns out that not only clothes or a handbag can be fashionable - but also eyebrows! Over the past years, well-groomed natural eyebrows of sufficient thickness and width have remained a trend all over the world. Such eyebrows make the look more expressive, and the whole face more vibrant and memorable. However, what to do if nature has deprived you of thick eyebrows? Don’t be upset, there is a way out - and you can learn about it in this video lesson “How to grow thick eyebrows.”

How to quickly grow eyebrows

This short video is dedicated to such an interesting issue for any woman as eyebrow care, in particular - how to become the owner of sable eyebrows without extensions, in a natural way. This is quite possible if you use certain traditional medicine products to care for your eyebrows, namely bodyagu. Many people have already heard about its beneficial properties in cosmetology. Now it can be successfully used as an effective means for improving the growth and appearance of eyebrows. Qualified experts will tell you in this video how exactly to use bodyagu for the above purpose, how often such procedures need to be carried out and what precautions to take. A very important nuance is the availability of this method of eyebrow care. Bodyaga is a completely inexpensive, publicly available drug that can be purchased at any pharmacy. Therefore, every representative of the fair sex gets a wonderful opportunity to become even more beautiful at minimal financial costs. By carefully following the beauty tips and recommendations voiced in this video, every woman can see positive changes in the condition of her eyebrows in a short period of time - they will become thicker, healthier, and it will be possible to give them a new shape in accordance with the latest world trends in the issue of eyebrow styling. So, what recommendations for violin care should you follow to keep the instrument in excellent condition for as long as possible?

First of all, it is worth protecting the violin from direct sunlight to avoid drying out. Under no circumstances should this musical instrument be left under the scorching sun. The same applies to severe frosts: the violin generally does not like significant temperature changes, so you need to try to maintain a favorable temperature regime in the place where the instrument is stored. Remember that you should not leave the violin near open heat sources: fireplaces, air heaters, stoves, and so on.

Second, no less important advice: the violinist must constantly monitor the level of humidity in the environment where the violin is stored. This musical instrument does not like either excessive humidity, since it causes the wood to become damp and possibly even mold, or too dry air, because in the latter case, cracks and other damage may appear on the wood - and the instrument will become completely unsuitable for use. Experts recommend maintaining an optimal indoor humidity level of 45-60 percent.

An extremely important responsibility of the violinist is also the regular cleaning of the instrument, which should preferably be cleaned and wiped after each use. Do not neglect this responsibility in order to avoid the appearance of dirt, abrasions and other unpleasant signs of use on the body of the violin. To avoid this, we suggest using online stores, for example,

However, even if you fully comply with all the basic recommendations for caring for a violin, its owner is not insured against damage to the instrument. Both as a result of natural wear and tear (if the violin was used for a sufficiently long period of time), and as a result of some unforeseen accidents (blows, falls, other mechanical damage).

If such troubles occur, you should not hesitate, but contact a qualified violin maker who can offer an extensive range of instrument repair services - from replacing strings to restoring the varnish.

Shaolin qigong complex Baduanjing - Eight pieces of brocade. A health qigong complex that has long been used by Shaolin monks to improve health and gain strength. Strengthens internal organs, back and lower back, calms the 7 emotions, removes heat from the heart, increases physical strength.

Movement 0. Preparation

The baihui point tends upward, the changqiang point (VG1) tends downward, the spine is very straight, bend the knees, arms straight down along the body. There is emptiness in my chest. Feet shoulder width apart. Tongue to palate. The pelvis is relaxed. Knees slightly bent ( see fig. 1, pos. 0a and 0b).

Figure 1. Baduanjing, movement 0 and movement 1

Movement 1. Support the sky with our hands

Repeat 3-6 times. Movement to improve the functioning of the triple warmer (according to the canons of Chinese medicine, this channel unites the area above the diaphragm (lungs and heart), the area between the diaphragm and the navel (stomach and spleen), and the area below the navel (kidneys, liver, small and large intestines, bladder ).

Rice. 1, pos. 1a– Palms near the dantian, at a short distance from each other, look up; while inhaling, slowly raise our palms up through the lower dantian, then through the middle dantian.

Rice. 1, pos. 1b– Near the face, we turn our palms away from the face and raise our hands above our heads, palms up. Legs are straight.

Rice. 1, pos. 1c– We hold our hands up for about 3 seconds, our eyes look at our palms, our index fingers almost touch each other, but do not touch. It feels like your hands are resting on the sky (as if supporting the sky and going many meters up), and your legs are strongly resting on the ground (as if they are rooting many meters down).

Rice. 1, pos. 1g– As you exhale, lower your arms down to your sides. Bend your knees slightly. We return our palms to their original position at the lower dantian.

Movement 2. Draw the bow

Stimulation of the heart and lungs. We accumulate strength through our legs. The movement also helps align the spine and strengthen the back.

Figure 2. Baduanjing, movement 2

Rice. 2, pos. 2a– Legs three feet apart (as in mabu). We sit in the mabu, the pelvis is slightly higher than the knees, the knee does not go beyond the toe, the pelvis is tucked. As we inhale, we raise our arms to chest level, the left hand inside with the palm facing the chest, the right hand outside with the palm facing the chest. Palms do not touch.

Rice. 2, pos. 2b– The right hand is clenched into a fist. On the left hand, the middle, ring and little fingers are clenched, the index and thumb are open. As you exhale, the left hand goes to the left, the left hand is straightened and raised at shoulder level, reaching back behind the back. The right arm is bent at the elbow, the shoulder is weak, the elbow goes back. We stretch the chest with force, on the back the shoulder blades come closer to each other. The gaze is directed exactly at the nail of the index finger of the left hand. The spine is straight.

Rice. 2, pos. 2v– As you inhale, move your left arm without bending directly in front of your chest.

Rice. 2, pos. 2g– As you exhale, the left hand is clenched into a fist, and on the right hand the middle, ring and little fingers are pressed to the palm, the index and thumb are open. We repeat movements 2b–2c in the other direction with the other hand. Perform 3 times in each direction.

Rice. 2, pos. 2d– At the end, we get up from mabu, place our feet directly shoulder-width apart, lower our arms (Movement 0), inhale and exhale once.

Movement 3. Separate heaven and earth

The spine compresses and unclenches, mobility improves. The functioning of the stomach and gastrointestinal tract as a whole improves. A chest massage is performed.

Figure 3. Baduanjing, movement 3

Rice. 3, pos. 3a– We turn our palms slightly upward and raise them to the lower dantian.

Rice. 3, pos. 3b– As you inhale, the right hand smoothly rises up, look at the palm, pay attention to the laogong point, at the beginning of the movement the palm is directed upward, at face level the palm turns forward, look at the outer laogong point.

Rice. 3, pos. 3v– The hand continues to rise, the palm turns over the head with the inner surface up, the eyes look at the vailaogong (outer laogong). At the same time, the left hand is turned over with the palm down, the thumb is directed to the stomach, the hand smoothly lowers down, the palm faces down in front of the thigh. We straighten our knees and straighten our legs at the end.

Rice. 3, pos. 3g– We continue to inhale, the head slowly turns to the left, looking into the distance clearly to the left. The left shoulder moves forward slightly, as if closing, while the palm moves down a little. The shoulders remain slumped. The position of the right hand practically does not change, the palm rises slightly forward and also remains parallel to the floor. The chest opens and moves forward a little. The baihui point tends upward. At the end, hold your breath while inhaling for 1-3 seconds, and it feels like your left hand is resting on the ground and wants to push it away, and your right hand is resting on the sky and pushing away from it.

Rice. 3, pos. 3D– As we exhale, we turn our head straight, the left shoulder returns back. We bend our knees slightly. The right hand slowly lowers to the lower dantian, looking at the outer point of the laogong, the palm looks outward, only at the end does the dantian turn over and look up. At the same time, the left hand rises, the palm turns over and at the end looks up.

Repeat pos. 3b - 3d, only now the left hand goes up, the right hand down, the head turns to the right.

Repeat pose. 3b – 3e 2 more times, that is, we do the movement only 3 times with each hand. At the end, the knees are slightly bent, the palms of the dantian are facing upward, and the eyes are looking straight.

Movement 4. The wise owl looks back

For five organs that work a lot: heart, lungs, liver, stomach, kidneys. Balances seven moods: joy, anger, tearfulness, despondency, fears, fright, a lot of thinking.

Figure 4. Baduanjing, movement 4

Rice. 4, pos. 4a– As we inhale, we smoothly straighten our knees, lower our arms and at the same time spread our arms to the sides, turning them with our palms to the sides, our palms look outward as we move, in the final position our palms are turned to the sides, our fingers are open, attention to the middle finger of each hand, hands like would turn around their middle fingers. At the same time, the head turns to the left. The head movement and arm movements must end simultaneously.

Rice. 4, pos. 4b– Inhale hold for 3 seconds. Focus on the middle finger of each hand. This improves vision: the eyes rest and the eye muscles are strengthened. The neck and shoulder muscles work more than in normal life - it's like a massage of the neck and upper spine. Blood circulation in the head improves. The central nervous system as a whole is balanced, the functioning of the cerebellum improves.

Rice. 4, pos. 4v– As you exhale, gently turn your head forward. The hands are turned back to the position with palms up at the dantian, palms not close to each other. The knees bend slightly. The rotation of the head and arms ends simultaneously.

Rice. 4, pos. 4g– Repeat pose. 4a – 4c, just turn your head to the right.

Repeat pose. 4a – 4d 2 more times in each direction, that is, in total we do 3 times in each direction. At the end, the knees are slightly bent, the palms of the hips are looking up and inward, the eyes are looking straight.

Movement 5. Shake your head, wag your tail

The movement opens the Think meridian and stimulates the Dazhui point (VG14). Helps get rid of excess fire in the heart. There is a massage of the spine, lower back, hips. The muscles of the neck, lower back and hips gain strength and at the same time gain lightness.

Figure 5. Baduanjing, movement 5

Rice. 5, pos. 5a– We step to the left with our left foot, knees bent. While inhaling, the arms quickly describe a semicircle through the sides: they rise above the head through the face with the fingers down, the outer points of the laogong look at each other.

Rice. 5, pos. 5 B– As you exhale, we sit down in maba: legs three feet apart, pelvis slightly higher than the knees, knee does not go beyond the toe, pelvis tucked forward. At the end, the fingers rest on the front surface of the legs above the knees. The spine is very straight, we look straight. The baihui point is at the top, the lower dantian is down, the lower back is weak.

Rice. 5, pos. 5v– As we inhale, we rise slightly. Without bending the spine, we tilt the body to the left, do not lean forward, the head is clearly in the same plane with the knees, we look at the toe of the right foot. We feel the right side stretching. Inhale hold for 1-3 seconds.

Rice. 5, pos. 5g– As you exhale, the head begins to work first, the sacrum remains straight. With a straight spine, we lean forward, the body describes a semicircle through the center. The movement is smooth, we feel how the spine is stretched, the sacrum works after turning through the center. It is important that the sacrum and neck work together. It is very important that the sacrum works.

Rice. 5, pos. 5d– We finish the movement in a position tilted to the right, similar to the position from 5c. We do not lean forward, our head is clearly in the same plane as our knees, we look at the toe of our left foot. We feel the left side stretching. The fingers rest on the front of the thigh above the knees.

Rice. 5, pos. 5 B– As you inhale, the body rises straight. As you exhale, the knees bend slightly, we sit in the mabu, the baihui is at the top, the dantian goes down, the lower back is weak.

We repeat pos. 5c - 5d, only in the other direction: first we lean to the right, we rise through the left.

Repeat pose. 5c – 5d 2 more times in each direction, for a total of 3 times in each direction.

Movement 6: Two hands holding the legs to strengthen the kidneys and lower back.

Strengthens the kidneys. Opens the kidney meridian. It has a good effect on the muscles around the spine.

Figure 6. Baduanjing, movement 6

Rice. 6, pos. 6a– As we inhale, we raise our arms up, palms turned up.

Rice. 6, pos. 6b– The palms describe circles and close with the outer sides, but do not touch each other, the fingers look down.

Rice. 6, pos. 6v– As you exhale, lower your hands behind your head, and go behind your back through your shoulders and armpits.

Rice. 6, pos. 6g– Palms close on the inside, fingers pointing down.

Rice. 6, pos. 6d– Palms rest on the lower back, on the kidneys. Then, also while exhaling, the knees bend, the palms open and slide down the body, along the lateral surface of the thighs. The right leg is placed next to the left almost closely, with the toes pointing straight ahead. The knees continue to bend. The palms rest on the front of the thighs above the knees. The body is slightly tilted forward. The mingmen and lower tan tian points are stimulated, and qi circulation improves.

Rice. 6, pos. 6e– As you inhale, your knees move forward. The thumbs rest on the knees, and with the middle finger of each hand we press the weizhong points under the knees. It improves urination by stimulating the weizhong point.

Rice. 6, pos. 6е– As you exhale, the legs fully extend, the body still leans forward, the back remains straight. The palms slide down the front of the legs and finally rest on top of the feet. The head rises upward, looking far ahead parallel to the ground.

Rice. 6, pos. 6zh– As we inhale, we rise with a straight back, the position of the palms does not change. We rise quite quickly and easily. At the end, almost straight arms are raised almost above the head, palms facing down.

Repeat pose. 6b - 6g only 3-6 times.

Movement 7. Clenching fist with furious gaze

Movement stimulates the liver meridian and heart meridian. The liver is cleansed by removing blocks. All the muscles and joints of the shoulder girdle seem to be training and accumulating strength and energy.

8 pieces of brocade - what you need to imagine when doing it. If you decide to take up any internal style of wushu, then know that all internal styles and qigong are, first of all, not external training of the body, but the work of your brain to develop concentration and form images. But this is in the first stages of training. When you can easily control your attention, you will come to the understanding that you need to turn off your brain as much as possible and not create any images with it. At first you will create images of circles, balls, pillars and much more. But at advanced stages it all needs to be turned off in order to feel what is really there. In this case, the brain will be needed only to see what has emerged from the void and simply follow it without drawing any conclusions. While it is too early to talk about these complex matters, I will tell you about the complex of 8 pieces of brocade from the inside - in this complex you should clearly form some images with your brain - for example, the image of a heavy ball or the image of a tight bow or the image of heavy stone round pillars on your palms. Watch the video carefully - this is the correct execution of this complex. This is an ancient Taoist complex where the main emphasis is on working with attention. Everywhere this complex is shown only from the outside, as some kind of physical education, only for the development of the body. But what you really need to develop is not your body, but your internal qualities. The body will develop on its own. If you consider such an ideal option that you could immediately truly understand with your brain what your teacher would say, then your body could immediately repeat it. For example, we can talk for a long time about relaxing the body and at the same time it will seem to you that you understand, but it will be very far from true understanding. In order for true understanding to come, you need to regularly train and reflect. If you suddenly immediately, truly understood what relaxation is, then, for example, you could immediately, without any preparation, do the splits. Look at the complex and try to do it every day. Good in the morning. It doesn't take much time - 15 minutes and you'll stretch your entire body and recharge with energy! It is important that this complex really heals! You will not notice how all your illnesses will gradually disappear. The 5 exercises in this set correspond to the 5 organs of our body. And 3 exercises are aimed at the body as a whole. Therefore, if you have absolutely no time, do at least 3 of the most important exercises - the first, third and last. See my website http://www.taj-czi.ru/ The Qigong Ba Duan Jing or Eight Pieces of Brocade complex dates back to the reign of the Song Dynasty (960-1279). This complex is rightfully considered the pearl of Health Qigong, as it is not only very simple, but also incredibly effective.

It has been scientifically proven that performing the exercises of the Ba Duan Jing complex improves the condition of the respiratory system, joint mobility, strengthens the legs and arms, nerves, and also restores the body’s energy balance. Other positive effects include improving the cardiovascular system, healing osteoporosis and coronary atherosclerosis, strengthening the immune system, slowing down the aging process, and improving mental state.

This complex is included in the training program of the All-China Association of Health Qigong.

BASIC TERMS

The palm is open, but there is no tension in it, there seems to be a hole in the middle of the palm, the fingers are open, but not tense. The palms lightly hold the large ball.

Palm Number 8 - the phalanges of three fingers (little, ring and middle) are bent. The index finger and thumb are straight. The hand is straight, bent at the joint and is at an angle of 90 degrees relative to the forearm. The thumb points to the side and the index finger upwards.

Tiger paw - the first and second phalanges of the fingers are assembled, the hand is open and the tendons are stretched. The palm is similar to the paw of an animal, but the hand is an extension of the forearm and does not bend to the side.

Wo Gu fist - the thumb presses the base of the ring finger, the remaining fingers gather and squeeze the thumb forcefully.

Ma-Bu stance - Feet parallel to each other, the width of the stance is the length of three feet. The back is straight, the body should not lean forward or backward, the lower back is rounded, the body weight is in the middle, the legs are bent at the knees and hips, as if sitting on a chair.

The Tan Tien is an energy center located in the abdomen, two finger widths below the navel.

Tu-dan-tian (heart center) - located in the center of the chest at the level of the heart.

Baihui is the point on the top of the head. If the top of each ear connects in a straight line upward, we will find this point.

Laogong is the point where the middle finger hits when it bends and presses the dimple in the middle of the palm.

Ming-men is the second name for this point, the “gate of life”; it is located on the spinal column in the area opposite the navel.

Du mai - Posterior medial canal. It starts from the Hui-yin point, passes through the middle of the back along the spine, through the crown, the Bai-hui point to the face, ending at the Chun jian point under the upper lip.

Zhen-May - Anteromedian canal. It starts from the Hui-yin point, passes through the middle of the abdomen, chest and ends at the Chun jian point under the upper lip.

FIVE WEAKNESSES AND SEVEN DAMAGES

The five weaknesses mean the five weak organs of our body (liver, spleen, heart, lungs, kidneys), the word “get rid” means in this case to help make our organs healthier.

The seven damages are emotions (sadness, anxiety, overzealousness, anger, fear, sudden fright). They correspond to every organ, and their imbalance can harm our body.

INITIAL FORM

I. Legs together, arms down along the body. The chest and stomach are relaxed, the chin is slightly pulled inward. The tip of the tongue is pressed against the upper palate. Look ahead.

II. The center of gravity is transferred to the right leg. The left leg moves to the side, shoulder width apart, feet parallel. The center of gravity smoothly moves to the middle.

III. Hands smoothly move to the sides, rising to hip level, with palms* back.

IV. The knees bend, at the same time the hands turn palms forward and begin to slowly come together and form a ball at the tan-tian level *, while the palms are turned towards the body, the distance between the fingers is one fist, the eyes slowly close.

The back is straight, the top of the head seems to be suspended by a thread. Shoulders are lowered, elbows are relaxed. The chin is slightly pressed towards the neck. The tip of the tongue is slightly pressed against the upper palate. The lower back is rounded. When the knees bend, the body bends at the hip, as if we were sitting on a chair. The body, chest and abdomen are relaxed (we tune in to exercise: inhale and exhale slowly. We keep our attention in the tan tien, directing qi into it with attention. We stand for several minutes).

1. BOTH HANDS PUSH THE SKY (TO ADJUST THE TRIPLE HEATER)

1.1. The eyes slowly open, the hands drop lower, continuing to hold the ball, the palms turn towards the sky. The gaze drops down, between the palms.

1.2. The knees bend a little more, the fingers interlock, and the hands smoothly rise up along the body to chest level. Here the hands begin to turn, palms down and out, and, almost straightening, continue to move upward, so that the lock is above the top of the head. The gaze is also directed upward, the head is thrown back a little. The inhalation begins from the very beginning, when the arms begin to cross, and ends at the moment when the hands rest their palms on the sky.

1.3. The head is lowered, the gaze is straight. Hold your breath for three seconds. Fix the position, stretch a little. The chest opens, the stomach is pulled towards the back. The back bends back a little. Next we relax.

1.4. The body weight slowly drops lower, the knees bend. At the same time, the arms are released and smoothly lowered down to the sides. The hands seem to be picking up the ball in front of the body. Exhalation.

The movements are repeated 6 times (the arms are raised and lowered at one time).

This exercise activates three areas of the body: the groin area, the navel area, the diaphragm area, the so-called “three heaters” - sanjiao. By stretching upward, you stretch your pectoral and abdominal muscles. When the arms are raised, the back bends, the arms and body seem to become longer. At the same time, the tendons are stretched. The stomach is tightened. These movements are good for restoring the vertebrae of the neck, as well as straightening the back and solving problems associated with ailments in the shoulder joints. It is important to perform movements smoothly (alternating tension and relaxation), which allows qi to flow freely through the channels from bottom to top.

2. PULL THE BOW LEFT AND RIGHT (TO STRENGTHEN THE KIDNEYS AND LOVER)

2.1. The hands below seem to be picking up the ball. The body weight is transferred to the right leg. The left leg moves to the side, twice shoulder width apart. At the same time, the arms open, the elbows are directed back, the little fingers slide along the body, at waist level. Palms facing up.
The center of gravity smoothly moves to the middle. Legs straighten. The forearms of the hands are crossed at chest level, the left hand is overlapped with the right hand.

2.2. We sit down in a ma-boo* stance, at the same time our arms begin to diverge in different directions, at shoulder level. The fingers of the left hand are bent into a fist number 8 * (in Chinese) and pushed to the left - palm forward, left index finger pointing up, thumb open. The fingers of the right hand are folded so that they look like a tiger's paw*. The right hand “pulls the bow string” and moves to the right with the elbow in the opposite direction. The head turns to the left, the body is straight, the center of gravity is in the middle.

Watch your back, it should be straight, your buttocks should be tucked in. This strengthens the back muscles and increases the circulation of qi in the kidneys. The arm is not completely straight, the elbow is slightly bent, this will allow the energy to flow freely. But at the same time you need to create force in the hand as if you were pulling a bowstring. The elbow is at shoulder level. But don't raise your shoulders, they should be down. Pull the string, help the movement with your thoughts, concentrate your mind - this helps the movement of qi.

2.3. The body weight moves to the right leg, the body turns slightly to the right by 300. At the same time, the right arm straightens and describes an arc, both arms open, the shoulders are relaxed, the arms press to the sides at shoulder level, the fingers are directed upward, the gaze is directed to the right.

2.4. The left leg is pulled towards the right and placed next to it. At the same time, the palms turn towards the ground. Hands smoothly move down and pick up the ball. Fingers pointing towards each other. Look ahead.

Left and right 1 time.

When performing the exercise the last time, the right leg becomes shoulder-width apart, hands below hold the ball, look forward.

It is important to remember that when you take a step to the left, your left hand is on top of your right, when you take a step to the right, your right hand is on top of your left. This exercise helps to stretch the tendons and thereby open the hand channels. The ma-bu stance strengthens the leg muscles. The Du Mai channel, the back and chest open, thereby activating numerous points on the back, all this contributes to the opening of the channels and the free movement of qi.

3. HANDS PRESS, LEG RAISE (FOR SPLEN AND STOMACH)

3.1. The left hand smoothly rises up, turns around at chest level, in front of the face with the palm facing away from you and rises in a small arc above the head, the palm faces the sky, the fingers are turned to the right, the elbow is turned to the left. The laogong* and baihui* points converge in one line. At the same time, the right hand presses the palm into the ground at hip level, with the elbow facing back and the fingers facing forward. At the same time, the center of gravity moves to the right, the left leg is raised with the left hand, the knee is raised to the level of the tan tien, the toe is relaxed and looking down. Look ahead. The chest opens, the back arches, the shoulders gather. The stomach retracts into itself.

3.2. The leg is lowered and placed shoulder-width apart. At the same time, the left hand is lowered in front of the face, to the tan-tian level, palm to the ground, the right hand rises to the tan-tian level. The knees bend slightly and the hands grab the ball from below. Fingers pointing towards each other. There is a fist distance between the fingers.

The movements are repeated (left and right 1 time) 3 times.

Last movement: the right leg is lowered shoulder-width apart, the feet are parallel, the knees are slightly bent, the hands meet at the tan-tian level, the palms press into the ground, look forward.
Make sure that your elbows are not fully extended, so as not to interfere with the natural movement of qi through the channels, and that your palms are open. When pushing with your hands, feel the resistance. Tendons and muscles are stretched and strengthened. Thus, this movement stimulates the circulation of qi in the stomach and spleen. When performing movements, you do them, sometimes with tension, sometimes with relaxation - this helps to open the channels, and also massages the internal organs. There are points on the sides of the body; they are activated (massage).

Exercise helps the spine, it becomes flexible, salts go away, and the condition becomes better.

4. LOOK BACK (GET RID OF FIVE WEAKNESSES AND SEVEN DAMAGES*)

4.1. The knees are slowly straightening. The hands begin to open with the palms back, diagonally strictly at the sides, fingers pointing towards the ground, head straight, gaze forward.
The arms begin to twist, palms up, and slightly back. The little fingers help with twisting. At the same time, the elbows also twist and point downwards. The shoulder blades come together, the chest opens. Inhale. At the same time, the head turns to the left. A look back. At the same time, the head is “suspended” by the crown, make sure that it does not fall back. The back should be straight.

4.2. The knees bend slightly. At the same time, the hands come together, palms to each other, at the level of the stomach, turn towards the ground and press down, as if closing a book. Fingers point slightly upward, look forward. Exhalation.

The movements are repeated 3 times in each direction.

Try to keep your attention on the internal space, watch for the free movement of qi energy in the internal organs.

When the arms are twisted and the head is turned, the chest opens, this movement sets the cervical vertebrae in motion, which helps prevent diseases of the neck, spine and shoulder joints, as well as get rid of the five weaknesses and seven injuries.

This exercise helps to balance the internal organs, open channels and get rid of excessive emotions.

5. STRAIGHT BACK, TILTING AND SWINGING TO THE RIGHT AND LEFT (TO CALM THE FIRE IN THE HEART)

5.1. The center of gravity is transferred to the right leg, the left leg moves to the side, to double shoulder width. Hands go down, fingers pointing towards the ground. We sit down in a ma-bu position, feet parallel. At the same time, your hands grab the ball at waist level. Hands are raised to chest level, palms up, fingers facing each other.

5.2. The knees straighten, at the same time, at chest level, the palms begin to turn towards the sky, the palms press diagonally into the sky above the head. Elbows point slightly up and to the sides. The gaze is directed to the sky.

5.3. The knees bend like in a ma-boo stance. The arms are lowered at the sides and rest on the middle of the thigh, the elbows are turned to the sides and up, the fingers are looking inside the thigh. Look ahead.

5.4. We rise a little. The body weight is transferred to the left leg, the body tilts in the same direction.
The spine, crown of the head, tailbone and right leg are on the same straight line. Attention is kept on the spine. The body bends parallel to the floor towards the left leg, the gaze is directed to the toe of the left foot.

5.5. Body weight moves to the right. The body begins a slow movement to the right, the gaze moves to the heel of the left foot. The back is straight.
During this movement, the neck, tailbone and right leg are in one straight line, the spine is extended. Try to increase the range of movement. The tailbone seems to be wagging.

5.6. The body turns around, the left shoulder rises. Now the back and top of the head are parallel to the left leg. Next, the body rises, taking a vertical position, the knees straighten, then we sit down again in the ma-bu stance. Look ahead.

Keeping your attention on your feet will help you become rooted.

The movements are repeated 3 times in each direction.

6.1. We shift the center of gravity to the right leg. The left leg is pulled up and returned to its original position (shoulder-width apart, feet parallel). At the same time, the arms are raised, palms up, to the sides above the head.

6.2. Hands converge over the head in a small house, fingers towards each other, but do not touch each other. The hands are lowered in front of the body, as if pressing down, reaching the chest.

6.3. Hands turn with palms facing the sky. Fingers alternately, starting with the little finger, go behind the back. The hands rest on the lower back, with the fingers facing each other, the palms pressing with little effort. Keep your attention on the kidneys, the Ming Men* point, and the Yun Quan points on the soles of your feet.

6.4. The palms slide down the lower back, as if doing a massage, reach the buttocks and, at the same time as they tilt, slide along the back of the legs. When the palms reach the heels (the head looks forward as far as possible), we move them to the insteps of the legs (if you cannot reach the instep, then you can place your hands on the tibia). Stay in this position for a few seconds.

Last movement: Feet shoulder-width apart, arms raised up, gaze forward.

When performing this exercise, it is important to remember that the knees and back are straight, there should be a feeling of tension in the tendons. Try to pull your chin forward, due to this your back will be straight. “Wei-zhong” is the bend area (behind the knee) on the back of the leg. It is important that you feel tension or even pain in this area when bending forward. At the same time, when bending, tension occurs in the belt - this is good for the kidneys. This exercise strengthens the back muscles, joints, bones, spine, activates the original qi, and thereby protects the body from the effects of the external environment. Strengthens the immune system.

7. FIST PUSHES WITH A FURIOUS LOOK (TO RAISE VITAL SPIRIT AND STRENGTHEN THE FLOW OF CHI)

7.1. The arms are lowered straight next to the body.

7.2. The left leg moves to the side, wider than the shoulders, feet parallel, we sit down lower in ma-bu. At the same time, both hands form a Wo Gu* fist. We place our fists on the belt, elbows pointing back. Look ahead.

7.3. The left fist comes forward, with the base of the thumb pointing towards the sky, with force. At the same time, your toes curl. The eyes open wide. The gaze is directed to the left fist.

7.4. The hand relaxes and opens. The palm is turned with the thumb into the ground, then the hand is bent at the wrist and turned palm forward, the elbow rounding slightly, turning to the left. The palm begins to rotate to the left, drawing a circle in the air, the elbow repeats the movement.