8 1 Evening Qi ritual 10 minutes With Lee Holden Qigong gymnastics for beginners

Basic exercises of the qigong technique

Here are some exercises from oriental qigong gymnastics:

, which are the basis for beginners who seek to regulate their weight.

Breathing technique

: inhale freely through your nose, filling the lower abdomen with air, then slowly exhale air through your mouth until you feel relaxed in the abdomen. After exhaling, take a deep breath again, inflate the stomach, filling it with air. Hold your stomach in this state for about two seconds, then again take a fairly short breath, and then slowly exhale.

Only the stomach is involved in the exercise; it is this that is drawn in and then inflated again. Your chest should not rise while performing the technique.

After finishing the exercise, you can rub the hands of both hands against each other. You can also clench your hands into a fist, raise them above you and stretch, while taking a deep breath.

Breathing technique

: while inhaling, straighten and expand the chest, while simultaneously drawing in the stomach. As you exhale, everything should happen the other way around: inflate your stomach as much as possible, and draw in your chest. The movements of the chest and abdomen thus resemble a sea wave. Breathing should be smooth. If you feel dizzy, you can slow your breathing a little.

The exercise is used for severe attacks of hunger.

This exercise must be performed in stages

:

1. Breathing should be deep, even, and long. Moreover, there should be no sudden movements from the chest and abdomen. This breathing must be maintained for five minutes.
2. Then you inhale without much effort, and as you exhale, complete relaxation occurs. Also within five minutes.
3. Inhalation and exhalation are done effortlessly, without your strict control. There should be no unnecessary thoughts and tension at the same time. Maintain this position for about eight to ten minutes.

Contraindications to Lee Holden exercises

Despite the huge number of benefits of morning exercises and qigong exercises, some categories of people are contraindicated to perform these exercises. For osteochondrosis of the cervical, thoracic or lumbar spine, a set of morning physical exercises is recommended.

Contraindications include:

• pregnancy period;
• menstruation;
• pathology of the kidneys, heart;
• vascular diseases;
• liver pathology;
• condition after surgery;
• dizziness.

Doors of life

The complex opens with an element with the symbolic name “Doors of Life”. In the starting position, your feet are shoulder-width apart. The upper body is relaxed. Now we turn the body left and right. At the same time, your hands help the movements by patting the lower abdomen and lower back. When turning to the right, the left hand is placed on the stomach; when turning to the left, the right hand

If you need to pay attention to the spine and ensure its twisting, then when performing the exercise you need to look over your shoulder. The main rule of the technique is deep breathing

10 turns must be made on each side.

The benefit of this exercise is to stimulate the acupuncture point, which is located at the level of the second lumbar vertebra, between the kidneys. According to Qigong philosophy, this area becomes open to the free movement of energy. The body warms up and the cardiovascular system is activated.

Recommendations for starting Lee Holden exercises

Anyone can begin to specialize in Qigong techniques with Lee Holden. There are a huge number of indications for starting training in this technique:

• general development and healing of the body;
• improved metabolism;
• eliminating the craving for oxygen in tissues and cells;
• weight loss (a special method of losing weight using qigong techniques). For excellent weight loss, it is better to do these exercises in the morning;
• fat deposits, cellulite;
• arterial hypertension;
• hypotension;
• some types of cancer;
• diseases of joints and bones;
• improvement of the nervous system;
• prevention of a healthy lifestyle.

Smooth movements combined with breathing rate normalize the nervous system, provide cells with oxygen, and warm joints and muscles.

Movement life

Qigong gymnastics with Lee Holden are ancient medical practices adapted to modern times. People turn to her to improve well-being, to lose weight, to solve problems with the spine, with digestion.

Breathing exercises, perfected over centuries, saturate the blood with oxygen, improve the functioning of all organs, and remove congestion.

With constant exercise, a normal mental state is restored and the immune system is strengthened. All you need is a little space, loose clothes and your desire to be healthy and happy.

Since ancient times, the Chinese have been developing the art of self-regulation of the body, which later became known as “qigong”. The practice comes out of the religion of Taoism and combines techniques of gymnastics, breathing control, and state of consciousness. The main thing that makes qigong interesting is the opportunity to learn how to turn on the body’s mechanisms that can heal themselves and fight stress.

But the intricate Chinese practice, which produces good results, is too complicated for Europeans. It is sometimes difficult for us, and there is no need, to perceive the philosophical side of qigong and master grueling exercises. The European is too busy for that.

That's when a Californian guy appeared, a former football player named Lee Holden. He studied the basics of ancient Chinese medicine, yoga, many Chinese practices of self-regulation of the body and created an adapted version of the ancient gymnastics qigong. Now it is called “Li Holden’s Qigong for everyone.” “For everyone” - because the set of exercises that Lee Holden included in his gymnastics is designed for the average person who is willing to spend no more than 10 minutes a day on training, or at most 20 minutes on morning and evening rituals.

A cure for all diseases?

Like any other system, qigong is not a panacea. At the same time, this is a very effective practice that can be used both for the prevention and treatment of diseases. The rhythmic movements of Qigong help reduce stress, increase stamina, increase vitality and strengthen the immune system. It has also been found that even 15 minutes of qigong exercises improve cardiovascular, respiratory, lymphatic and digestive functions.

Followers of the practice believe that it helps restore youth, maintain health even in old age and speeds up the process of recovery from illness.

One of the most important long-term effects is that a 15-minute longevity qigong routine can do more than an hour's worth of jogging. Practice helps restore the connection between body, mind and soul. When these three aspects of our life interact, a person is filled with a positive outlook on life, which in turn helps to easily eliminate the negative attitude towards it. A 15-minute Qigong routine creates a balanced lifestyle that brings harmony, stability and pleasure.

Li Holden Qigong gymnastics for everyone

Who hasn't Lee Holden worked with? Morning qigong exercises and evening and daytime exercise blocks have helped many Hollywood actors and American businessmen gain vitality. Simple-looking exercises gave them a feeling of self-confidence, relieved back and neck pain, and restored the ability to sleep peacefully.

Lee Holden combined the best elements in his Qigong system. To make gymnastics suitable for thousands of ordinary people, he had to rid it of the complex movements and mysterious dogmas of Chinese religious philosophy. All that remains is the direct effect on the body, mental and physical state. The exercises that Lee Holden introduced into the program can be performed by women, men, young and old.

The most amazing phenomenon that the Chinese discovered when developing qigong gymnastics is the body’s ability to recover thanks to the activation and daily development of Qi. Man is a self-regulating system, say adherents of the ancient methodology. The main thing is to use the body’s hidden reserves and learn to release energy that awakens life.

Modern society is well aware of the field of Chinese traditional medicine - acupuncture (acupuncture). The needles work on points in the body that activate its ability to heal itself. According to the creators of qigong, gymnastics works no worse than acupuncture. We direct only the flow of energy ourselves - by internal force, which is revealed in our consciousness and body.

Li Holden studied Qigong for 4 years, then traditional Chinese medicine for the same amount of time. It was not an easy path, which is no longer required for anyone who shows interest in activating their hidden capabilities. The quintessence of the knowledge gained is in his video lessons, in the classes that Holden conducts in classrooms.

Qigong for calming

Lee Holden is confident that any emotion can be converted into the energy necessary for the body. It is especially important to do this trick with the negative emotions that a resident of a metropolis faces every day. This complex is aimed not so much at developing muscles and physical strength, but at developing the ability to calm down and control your mental state.

Qigong class does not take much time, it only takes 6-7 minutes, so it can be used even during breaks between work. The whole essence of the technique is to change breathing; it has long been noted that how we feel psychologically directly depends on how we breathe. The slower and more measured the breathing, the calmer the person becomes.

Learning to control emotions with breathing exercises from Lee:

Lee Holden evening qigong video

If morning qigong classes are aimed at awakening vital energy, vigor of mind and body, then the evening ritual that Lee Holden offers is a set of exercises to relieve stress and free the psyche from the burden of emotions accumulated during the day.

Lightness, relaxation, almost levitation - these are the definitions of Lee Holden's evening qigong. The video seems to encourage you to throw off the burden of problems and join the person on the screen, who is always optimistic, cheerful, and calm.

Lee Holden himself came to study Eastern practices for restoring the body after a lower back injury he received while playing football. Modern medicine could not help him. Then the future author of a manual on qigong turned to a master of martial arts, who showed him several exercises for recovery. Soon Lee Holden was able to regain his form. From that moment on, he began traveling around Asia, studying ancient techniques.

Qigong concept

Qigong is a set of exercises based on Buddhist psychopractices and Taoist alchemy. This is work with spirit and energy. Translated from Chinese, Qi is energy. Qigong means "development of vital energy." The purpose of gymnastics is to control and develop energy.

By the mid-20th century, disparate approaches to this practice were integrated into a single system, which became popular among residents of megacities. According to doctors, city residents are constantly under stress, often “eating” it.

Nervous excitement slows down the processes of metabolism and digestion. A person, being in a state of stress, transmits fear to the body. As a reaction, fat begins to be deposited “in reserve.” This naturally leads to excess weight gain.

Thanks to a special breathing technique, qigong exercises restore your state of mind . More oxygen enters the organs and blood, metabolism improves, and fats are burned. The body begins to work more productively, and physical exercise leads to weight loss and keeps the body in good shape. A person becomes slimmer, feeling the harmony of the world around him.

Who is Lee Holden

California resident Lee Holden, a former football player, is interested in oriental medicine, yoga, and Chinese practices. He mastered qigong perfectly and developed a simplified version of it.

The differences are primarily in time. This is 10-20 minutes in the daily routine. The Lee Holden complex consists of selected most effective exercises without losing its medical and philosophical integrity.

Classes include several simple movements, which, combined with proper breathing and emotional attitude, produce amazing results.

If you do not have time to independently and deeply study the qigong technique, then take advantage of the unique opportunity to get a ready-made version of it from the article

Qigong exercises for beginners, recorded on video, will facilitate your understanding of Qigong practice and help you perform them correctly.

Now let’s move from theory to practice of qigong gymnastics in video lessons.

Qigong for the spine

This exercise is a real boon for office workers who spend most of their lives in a sitting position. The spine is clearly not happy with this situation; hernias, curvatures and other “joys” appear.

The complex lasts 30 minutes, so it is better to practice this type of Qigong on a day off. You will need a gymnastics mat for this, since most of the exercises are done lying down. The main task is to set the vertebrae in motion; for this, the spine twists, stretches and contracts back.

The sequence of performing Qigong gymnastics for the spine on video from the author:

What is Qigong

improve the functioning of any organ

Since qigong effectively copes with the manifestations of stress, its techniques allow you to fight excess weight and burn fat. This is because when you are stressed, your digestive function slows down.

, and the body thereby preserves and accumulates fats. Excess weight, according to qigong masters, is an imbalance between a person’s physical and internal state.

So, how does eastern gymnastics work on the body

:

• During the exercises, almost all muscle groups are involved, due to special breathing exercises and selected movements.
• Metabolic processes are accelerated due to more oxygen entering the bloodstream.
• Massaging movements used in qigong help remove the appearance of cellulite.

Multiple studies by a large number of scientists have shown that qigong can overcome diseases such as:

• Changes in blood pressure (either elevated blood pressure or vascular hypotonicity).
• Oncological manifestations.
• Relieve pain in joints and bones.
• Prevent and help get rid of signs of obesity.
• Regain the tone and elasticity of the skin.
• Improve the functioning of the nervous system.

The technique of performing gymnastics is simple

and anyone can handle it with just a little effort and diligence. No additional physical training is required.

It is best to exercise in the morning

, in a well-ventilated room. The choice of clothing is at your discretion, the main thing is that it does not hinder your movements.

All exercises used in qigong have a number of unchanged components

, without which no movement can be performed:

• The chosen pose, that is, the “path of movement.”
• A specific breathing technique.
• Careful concentration of all consciousness on the energy that circulates throughout the body.

Also, in order for gymnastics to have the maximum effect in the fight against excess weight, the masters of the technique advise that the following components be present in the classes:

1. Master breathing movements
   .
   This includes performing deep abdominal breathing, focusing on the lower abdomen. As you inhale, the abdominal cavity is completely filled with air; as you exhale, relax as much as possible. The result
   is improved blood flow, due to respiratory movements, leads to an increase in metabolism, and strengthens the immune system.
2. Learn to attract Qi energy
   .
   This means concentration on internal sensations, complete relaxation. The result
   is that congestion disappears, the appearance improves, and the skin tone improves.
3. Massage
   .
   Its implementation affects and activates vital points where Qi energy is located. The movements are sharp, energetic, but not forceful. It's like you're slapping your body. The result
   is getting rid of cellulite.
4. Balanced diet
   . Maximum and . Exclusion of all harmful products. If you are worried about obsessive hunger, according to the advice of the Chinese, you can act on it by rubbing the ears. Massaging the area vigorously with your index finger and thumb for two minutes will help you cope with the attack. The result is that the functioning of the gastrointestinal tract will improve.

There are a number of contraindications that limit the circle of people who could use the qigong exercise system. Among them:

• women expecting a baby;
• people suffering from various pathologies of the cardiovascular system;
• people with liver and kidney diseases;
• patients who have recently undergone strip operations;
• women during menstrual periods;
• people prone to dizziness and severe weakness.

Exercise system “Shaolin internal qigong”

Static exercises provided for in medical practice and the teachings of Wushu and Chan became the basis for the emergence of “Shaolin internal qigong”. This is a unique technique aimed at improving both external and internal. Only the many years of research work of the Shaolin monks, combined with the achievements of other areas, allowed this form of qigong to appear.

The scope of application of Shaolin technique is quite extensive. This gymnastics can be used in martial arts, or can be used to improve the health of the body and increase longevity. Qigong regulates human life by balancing Yin and Yang. The body's energy channels are cleansed. Body, heart and spirit come into harmony. The body is filled with “original”, “protective” and “main” qi. This is how a person’s spiritual uplift and longevity are achieved.

With the help of qigong, you can prevent the occurrence of chronic diseases associated with the cardiovascular system, diabetes, visual organs, nervous system or mental disorders.

Shaolin monks have been collecting information on the theory and practice of this technique for several hundred years. Shaolin “internal qigong” is based on a number of principles: “rest contains movement”, “use qi in fighting techniques”, “use fighting techniques in qigong”, “use qigong and wushu in a comprehensive manner”. The main ones can be considered five: peace, relaxation, subtlety and uniformity, consistency and three sessions a day.

1. Peace.

Practicing qigong for longevity requires maximum concentration. According to the ancients, “do not pay attention to the celestial goddess who appears in front of you, do not notice the games of the dragon in the courtyard, do not be afraid of the blade of the blade that touches your throat. It is necessary to become like a lonely traveler wandering in the remote mountains.”

During qigong gymnastics for longevity, you need to concentrate as much as possible and eliminate all extraneous thoughts. The state of peace must be all-encompassing. This can only be achieved by focusing on the dantian. It is a hollow human organ that concentrates qi. For women, this is the uterine cavity, and for men, it is the “semen repository.” It is generally accepted that dantian can relieve hundreds of diseases. This is why the fundamental principle of longevity qigong is to focus on it.

During practice, you should press the tip of your tongue to the upper palate, directing the qi to the dantian. A state of complete rest will ensure the absorption of the “primordial”, “main” and “protective” qi. According to the treatise “On the Internal,” “qi controls the blood, blood is the mother of qi.”

The unimpeded movement of energy leads to the unimpeded movement of blood. Strong qi indicates healthy blood. Too rapid movement of energy leads to blood disease. That is, blood strengthens qi, and qi guides blood. The important point is to understand this interaction. Power is gained by absorbing energy. If this process is disrupted, then energy is lost. Qi is “seed”, Qi is power.

It can be very difficult for beginners to practice qigong for longevity to concentrate on the dantian, immerse themselves in a state of complete peace and concentrate their thoughts. The accumulated technical experience of many centuries allows you to master techniques that help you achieve the desired result. Thus, concentrating on the dantian is facilitated by mental counting. You can practice this for a very long time, even counting to ten thousand.

Regular repetition of training increases its effectiveness. You can count your breath by taking the inhalation and exhalation as one. According to the ancients, “peace comes through pure consciousness.” Absolute peace of heart and thoughts is achieved through complete concentration.

1. Relaxation.

During the technique, it is necessary to relax all the muscles of the body. Wushu monks often use punches and kicks. These techniques can be effectively performed only if a person knows how to regulate qi, moving it to the right place (up, down, left or right). This “change of qi” is achieved through complete relaxation. This is why this skill is so important when practicing qigong for longevity.

1. Fineness and uniformity.

Much attention is paid to proper breathing, and it is very important that it be subtle and uniform. According to the rules of fist fighting, “when moving up, the breath reaches the highest possible point, and when moving down, it reaches the soles of the feet.” Exhalation and inhalation should be as complete as possible. You cannot combine thin and sharp breathing or inhalations and exhalations of different durations. All elements of the respiratory cycle must be equal.

1. Consistency.

The success of gymnastics for longevity is achieved only through consistency. No obstacle should interfere with the conduct of classes. Daily practice should become an integral part of your life. Numerous examples of the many years of experience of famous qigong masters once again confirm the importance of consistency.

For example, the story of the monk Ling Qiu, who lived during the Song era. He has been practicing longevity qigong for over 15 years. If he felt sleepy during his night studies, he would apply a tincture of hot pepper to his eyes. Many years of daily work allowed him to achieve such results that Ling Qiu could punch a hole in the wall with his finger or break a stone with his hand.

1. Three lessons a day.

Qigong exercises for longevity should be performed three times a day (morning, noon and night).

Morning classes . All the activity of the previous day and the “dirty” qi worked out in the metabolic process are concentrated in the body during the night. Qigong gymnastics in the morning allows you to stretch your muscles and bones, remove bad energy from the body and bring in fresh energy. As a result of this, the activity of all internal organs is normalized and the “spirit” rises. The optimal place for training may be a flat area in nature: in a clearing or near a river.

This is followed by walking and the main part of the exercises, when all muscles and joints are developed, which leads to improved blood flow and normalization of metabolism.

Next, you need to take a horseback pose, straighten your chest and make several rotational movements with your head, neck and body. Then sharp movements of fists, outstretched arms and raised elbows are practiced. Every day it is necessary to perform the five indicated cycles, gradually switching to “light” qigong, “wall runs”, acrobatic techniques and the “Apricot Blossoms” exercise.

Daytime activities . As the day progresses, the state of rest is gradually lost and the qi energy decreases. To replenish it, classes at noon are necessary. This will regulate the movement of qi and restore a sense of peace. Daytime activities do not have to be long; they can last only 15 minutes. It is important that they are postponed from eating for at least half an hour. It is advisable to include “hard” qigong and “pillar standing” in the complex itself.

Night classes . Another name for night classes is “classes under the stars.” This indicates that it is better to start exercises after the stars appear in the sky. If in the morning, thanks to qigong, old qi is removed and new one is loaded, during the day energy is regulated and excess tension is removed, then at night there is silence, when relaxation comes, consciousness is cleared, and qi is concentrated. According to the long-term practice of masters, it is also advisable to use “hard” qigong and “pillar standing” during this period.

Qigong gymnastics with Lee Holden

Lee Holden in ten minutes

The advantage of morning classes using the Holden method is that they do not include long qigong training, but lighter versions

. Thanks to them, the body prepares for the busy day ahead:

• muscles warm up;
• the body is freed from stiffness;
• energy fills the energy flows of the body;

• metabolism is activated;
• The overall tone of the body increases.

Full-fledged qigong complexes can contribute to the appearance of fatigue and a feeling of tiredness if they are performed in the morning. But you don’t want to feel overwhelmed during the working day. That is why the morning exercises selected by Master Li stand out so favorably against the background of other methods:

• it can be performed daily;
• each of her exercises is designed to work a separate muscle group (arms, legs, neck, spinal column, the entire body as a whole);
• The lesson includes just a few fairly easy to perform exercises in tandem with breathing techniques.

Following the tips and exercises from Holden's morning lessons every day will allow you to:

• feel lightness in your body after 1-2 weeks of daily practice;
• you will feel confidence, inner fullness;
• you will feel improvements in your cardiovascular and respiratory systems;
• throughout the day you will feel a surge of strength and energy;
• This technique will allow you to tone your body.

Qigong for longevity

It is known that Chinese monks live really long and maintain physical health and clarity of mind until old age. Lee decided to lift the veil of secrecy for Europeans and developed the course “Qigong for Longevity with Lee Holden.” The exercises will take a little time, only about 15 minutes. The complex is not like the others and includes exercises to influence vital biological points, unlock the body’s internal potential and self-healing. The main task is to normalize breathing and get rid of nervous tension. The Chinese believe that it is improper breathing and stress that make life shorter.

Detailed analysis of Qigong exercises on video:

Lee Holden qigong video

Is it difficult to replicate what Lee Holden Qigong offers? The video gives the answers: there is no need for trained muscles or special skills. Smooth movements and deep, slow breathing cause a feeling of a surge of energy, what is called the awakening of Qi.

Lee Holden has developed a whole video course “Cognition of Qi”. Having become acquainted with him, anyone can easily master the technique of awakening, activating, and Qi energy. The advantages of the course are that it teaches you how to easily relax within a few minutes, overcome stress, and fill your body and mind with life.

The course consists of six training sessions. Each of them includes modules:

• Feel the Qi;
• Fill your body with Qi;
• Awaken vital energy;
• Flow of life;
• Unlocking hidden potential;
• Uniting body, spirit and mind;
• Two morning qi rituals.

Many begin to feel an improvement in their condition within the first days after starting classes, others take a month. But the overall result is the acquisition of peace of mind and tranquility that Lee Holden Qigong gives. You can download or watch some classes on YouTube. You can purchase the full version of the video course for a fee.

Morning exercises by Lee Holden 10 minutes: video

Morning exercises 10 minutes Qigong Lee Holden is very quick and easy to do. It can serve as a complete warm-up in the morning. You can also do it throughout the day. A simple series of exercises helps improve internal energy flows.

Both during and after the exercises, you should feel lightness, harmony, and cheerfulness. The advantage of the complex is that all movements in it are combined as harmoniously as possible with breathing, which helps get rid of stiffness, tightness, improve posture and blood circulation.

When you have mastered Lee Holden's morning exercises for 10 minutes, you can move on to the twenty-minute complex.

Morning qigong exercises

We present to your attention a number of exercises from the weight loss video tutorial by Lee Holden

Doors of Life

lumbar region

What does this exercise give?

: the acupuncture point is stimulated at the level of the second lumbar vertebra between the kidneys. In this way the body becomes open to energy. The body warms up, and the cardiovascular system begins to work actively.

Positive sides

: This exercise strengthens the leg muscles and tones the kidneys. Also, its implementation helps strengthen the hips and lumbar column. And deep squats are a good way to stretch your legs.

Qi massage

Advantages

: Improves blood and energy circulation in the lungs and heart.
Strengthens the body's defense reactions. Pros
: strengthens and tones the lungs.

Exercise to harmonize body and soul

As you exhale, place your arms at your sides, exhale again when you straighten your arms. Inhale - when we perform circular movements with our arms.

pros

: a good exercise to relieve tension in the arms and spine.

Exercise for balance and attention

Advantage

: This exercise teaches concentration and energy storage.

We finish the lesson by crossing our arms at stomach level, closing our eyes and relaxing our whole body. We remain in this position for a couple of seconds.

Morning qigong exercises with Lee Holden - video

This video presents a ten-minute lesson with qigong master Lee Holden. He talks about acupuncture points and their stimulation. Gymnastics does not take much time, and simple movements will help you wake up and concentrate your energy for the whole day. These classes will also help you get your figure in order.

So, although the qigong technique may be new to us, we should not deny ourselves the pleasure of trying something new, especially if it has such positive aspects as:

• vigor after sleep and filling with a charge of positive emotions for the whole day;
• improving the functioning of your heart, blood vessels, and lungs;
• activating your body’s metabolic processes, which will make it easier to bear and quickly cope with excess weight;
• improvement in the condition of the spine;
• strengthening the immune system and having a beneficial effect on the psyche. Stress will not be scary for you!

Having learned so many interesting and useful things about qigong, you should quickly take the advice of the master and start giving energy to yourself and those around you. It’s always nice to feel on top, isn’t it?

Charging Lee Holden for 20 minutes: video

Morning qigong exercises according to Lee Holden for 20 minutes involve the additional inclusion of bending, stretching and wave-like movements for the spine in the complex. Here the movements you are already familiar with will be a little complicated; you will additionally have to activate your imagery of thinking. As Lee Holden himself says, throughout your training you must balance the mind center, heart center and body center into a single whole. By relaxing emotionally, you can find vigor and balance. This is why morning qigong exercises for 20 minutes are good, which you can watch online in the video below.

Lee Holden's exercise is a great way to put your body and soul in order, combining ancient Chinese wisdom and modern implementations. It could be the perfect option for your morning workout, so why not try something new?

Lee Holden: what special did the master do

Before he started using Eastern practices, Lee was an average American guy who was actively involved in football and practiced a healthy lifestyle.

One day, the future master realized that in order to maintain complete control not only over the body, but also over the mind, he needed something more than what he was doing at the moment. It was this conclusion that led Lee to experiments with oriental gymnastics, among which he chose Qigong - the most effective and comprehensive method of self-knowledge and self-control.

However, the original practice of Qigong is an extremely complex gymnastics, especially if we talk about its use by an ordinary resident of a metropolis. Lee Holden managed to simplify the exercises of the complex without losing their effectiveness and original ancient structure.

The master improved the program year after year and the results of his hard work exceeded all of Lee’s expectations.

The trainer created an individual course based on an ancient methodology, which became accessible to people of different levels of physical fitness and age. Lee Holden's gymnastics is a modern method of self-healing that does not require any special conditions or the participation of a trainer.

Absolutely everyone can do this gymnastics independently in clothes and a place that is comfortable for them. Qigong gymnastics from Master Li are simple exercises with a comprehensive focus.

Lee Holden: student and teacher

Lee Holden taught people the nuances of Chinese practices in a language they could understand.

Professional biography

Lee Holden is a football player for the Berkeley Institute (California) team. He couldn't imagine his life without sports. But life decreed otherwise. Lee was seriously injured. Then he decided to restore his health no matter the cost. Having discovered Qigong for himself, he achieved his goal, got back on his feet, and went on a trip to Asia for an in-depth study of the complex. Improving spiritually and physically, Holden decided to share his skills and knowledge with people.

Can he be trusted and why?

A strong scientific basis for Qigong emerged in China and America after much research. After university, Lee Holden traveled a lot around Asia, gaining tremendous experience from famous masters:

1. Training in Hong Kong and Indonesia with tai chi masters.
2. Studying how the body works, pain points in China and Japan.
3. Nine-hour meditations in complete darkness.
4. Four-year training in Chinese traditional medicine.
5. Multiple yoga intensives.

Study, analysis, and practical application have shown that the techniques work. Only after a while did Lee become a teacher from a student. He is known as a meditation, tai chi and qigong instructor.

Who is Lee Holden and why should we thank him?

Despite his very typical Chinese name, Lee Holden was not born in China.

An ordinary guy lived in America, played American football, and one day he realized that Eastern practices helped him not only control his body, but also clear his mind, which is important in the bustle of big cities. Lee tried a lot, but it was Qigong that was ideal for him

By the way, Holden is still alive today and is an excellent example of the beneficial effects of exercise on the body.

He did this very well and developed individual programs for people with different physical fitness and abilities. In his videos, Lee Holden demonstrates Qigong exercises in as much detail as possible, wearing simple clothes and being in an ordinary living room, and not in a gym. By this, he emphasizes the universality of his approach, and the name of the course “Qigong for everyone” suggests that everyone can enjoy gymnastics. Thanks to Lee Holden, self-healing is no longer something incredible.

Gymnastic complexes for women “for...”

Exercises from the Lee Holden complex

All exercises from the master’s famous complex are absolutely simple and do not require special preparation on the part of the practitioner.

To better understand the essence and technical side, here are examples of some basic gymnastic elements from Lee Holden’s morning complex:

Knocking on the door of life

Starting position: standing straight, feet shoulder-width apart. The arms, neck, and back should be completely relaxed. Rocking movements are made from side to side, the hands hit either the abdominal cavity or the lower back.

The blows should not cause pain; their task is to stimulate biologically active points that are responsible for the physical and mental health of the body.

The duration of the exercise depends on the time available to the practitioner, but not less than 1 minute.

Tiger

In several parts of the program there are 2 variants of this exercise. They are similar to each other, but still slightly different. In the morning exercises “Tiger” is performed as follows: take a deep breath - arms rise upward with all your might, exhale - lower down while bending your knees.

The pelvis is pulled back until it reaches a line parallel to the floor. The exercise must be performed at an extremely slow pace, without any sudden movements. The depth of squats depends only on the capabilities of those involved. The ideal option is the squat technique described above, however, even shallow squats will give a positive result in strengthening the legs, buttocks, and normalizing kidney activity.

According to Lee, the exercise releases the tiger energy that lies within every person.

Qi massage

Holden's technique includes massage elements that promote the functioning of internal organs. These massage movements are aimed at improving the health of the kidneys, the health of which is the true reason for longevity.

The exercise consists of gently superficially tapping the kidney area. then connect other parts of the body: legs (external and internal sides), thighs, legs. Then the transition is made to the upper part: stomach, chest, neck, arms.

The final stage is tapping the chest with fists. This exercise strengthens the immune system and awakens powerful vital energy.

Buddha holding the Earth

Hands close in the hands forming a circle, rise upward, behind the head, then smoothly lower down

To achieve the desired effectiveness, it is extremely important to control the depth and rhythm of inhalations and exhalations, because this element relates specifically to breathing techniques

Tame the tiger, return to the mountain

Starting position - standing, arms along the body. Then, the arms slowly spread to the sides and return to their place, rise up, forward, visualize drawing a circle, and return to the starting position. The exercise requires extreme focus on the release of negative energy, relaxation, and control of breathing technique.

Concentration

Standing on the floor, your legs are brought together. The right hand rises up and relaxes, the second is placed on the abdominal area. The raised hand describes a semicircle, moving from bottom to top.

When the hand is on top, the palm straightens, moves to the chest and goes down to the stomach. The same manipulations need to be carried out with the second hand.

The final stage consists of completely relaxing the body in a standing position with both hands on the “Sea of ​​Qi”.

Exercises for beginners

The next rule of Zhong Yuan Qigong is that all parts of the body should work equally intensely. You should not do exercises only for one part of the body (even qigong for weight loss is designed in such a way as not to upset this balance). It is best to watch video lessons - a 15-minute video contains both reminders of the rules and basic exercises. Once you have learned Qigong for Beginners, you can move on to the next level of Taiji Qigong.

.

Qigong is especially important for the spine - the fact is that the lower spine is the most problematic area of ​​our body in terms of various stagnations (energetic and quite tangible). Due to the low mobility of this part of the body, health problems arise - in women, this can be various ladies' troubles (due to lack of blood supply).

Your back may also hurt, your arms or legs may go numb, you may experience some unpleasant and painful sensations every day, even if you are a healthy person - and you can get rid of this by doing qigong exercises for the spine.

httpv://www.youtube.com/watch?v=embed/-Zrkcuy-0O8

Qigong for beginners is a set of physical exercises with proper breathing.

1. The first exercise with which you can start the lesson is the Dragon rocking the cradle
   . In order to perform it, you need to stand with your feet slightly wider than shoulder-width apart. Try rolling from your toes to your heels and back, then do the same movement, but from side to side - first you need to shift your weight to the left, then to the right. This way you will get a feel for how to perform the exercise correctly and which muscles are responsible for it. The exercise itself is simple - you need to roll in a circle five times - first in one direction, then in the other. There is no need to bend your knees, it is better to try to move your whole body. Watch how the master moves in the video to better understand the specifics. This qigong exercise for the spine is very, very useful - flexibility increases, coordination of movements improves, internal back muscles are worked out (many women, including me, have slight pinching there - our price for loving high heels).
2. Dancing Dragon
   exercise will help solve problems with the knees, back and lower abdomen (this qigong exercise is practically not used for weight loss - the abdominal muscles are not too stressed, but at the same time the oblique abdominal muscles are still involved). The dancing dragon is squats followed by full straightening of the knees (you should even try to bend them a little in the opposite direction, as the master does, you can see in the video clip). After 10 repetitions, you need to proceed to the next part of the exercise - with your knees in a bent position, they need to describe semicircles, first in one direction, then in the other.
3. After the legs and pelvic area are worked out, you can move on. Perform the Dancing Snake
   - you need to stand up straight, put your hands behind your head, spread your elbows as far as possible, and then slowly rotate your hips, first in one direction five times, then in the other.
4. Flying Dragon
   is a simple qigong exercise for the spine that anyone can do. First you need to bring your shoulders forward as much as possible, then lift them and move them back. This exercise is also performed no more than ten times.

These are the simplest types of qigong exercises for beginners - they will take no more than 15 minutes to complete.

If you like these exercises, you can watch Qigong videos with presenter Lee Holden, which contain more Zhong Yuan Qigong exercises or any others that talk about the forms of Taiji Qigong - there are all kinds of collections of exercises for women and men, for children and the elderly.

morning exercises
evening complex
httpv://www.youtube.com/watch?v=embed/6JTNkEIDjrE

Special qigong complexes for weight loss are the same qigong exercises that are most effective specifically for losing excess weight. Select Zhong Yuan Qigong videos to suit your taste, work on yourself for 15 minutes every day, and you will be healthy.

*when copying the text of an article, a link to the source www.mirpozitiva.ru is required