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Qi-gong
is a form of self practice exercise, which requires the integration
of posture/movement, some type of breathing technique and mental
focus. It cultivates the qi (vital energy) and actively realigns all
levels of the body together thus creating a new internal environment.
Please see article on "Chinese Qi-gong".
From
a TCM viewpoint, the pathological changes in obesity are mainly
spleen and kidney dysfunctions, sluggish qi (vital energy) flow, poor
vaporization processing of body fluid and turbid phlegm obstruction.
Qi-gong helps to regulate the qi (vital energy) and blood flow,
promotes the metabolic functions and eliminates blockages caused by
evils such as dampness and phlegm. Moreover, through the practice of
qi-gong, the excitatory state of the spleen and stomach can be
prohibited, which will relieve or clear the desire for food.
Sample
of qi-gong exercise: The Jade Toad Practice
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01.
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Posture:
Sit up right on a chair with thighs and legs at a 90° angle, and
the feet placed on the ground. The knees are separated
shoulder-width apart; let the elbows rest on the knees separately.
The right hand is made into a fist while the left hand wraps around
it. The upper body leans forward slightly, with head lowered and
the forehead is placed lightly onto the top part of the fist. The
eyes are slightly closed; adjust the posture to the most
comfortable degree.
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02.
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Mental focusing: Focus on the happy things in your life and put
on a smile on your face; that helps the body and mind to be relaxed
and peaceful. Keep the mind focused and regulate mental activity to
be calm in order to a enter qi-gong state. When entering the
qi-gong state, the mind should completely follow the respiratory
activities and not be disturbed by the outer influences.
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03.
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Breathing:
This is the stage where the real practice starts. Firstly inhale a
breath freely, make the air go deep down to the abdomen, and then
exhale by the mouth very slowly. Secondly, relax the whole body
especially the abdomen to become totally loose and flabby. The
third step is to inhale through the nose slowly until the abdomen
is fully expanded; hold the breath for 2 seconds; take a short
inhalation again and then immediately exhale slowly. Repeat the
third step again and again. A practitioner should not have any
chest movement at all; only abdominal expansion and contraction are
performed during the whole process.
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04.
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Closing the practice: After exercising for
15 minutes, raise the head, keep the eyes closed slightly, and then
rub hands in front of the chest for over 10 times. Then comb the
hair with fingers for several times and open the eyes. Lastly,
raise up the hands while still holding the fist; inhale deeply and
exhale slowly; release the hands and finish the practice.
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