Relaxation field
The realm of relaxation 1. Relaxation is in the process of self-cultivation.
Relax from the perspective of self-cultivation. The basic requirement of health qigong exercise is physical and mental relaxation. Relaxation is the prerequisite for entering the state of practicing martial arts. Relaxation runs through the whole process of practice. Only when the body and mind are relaxed can the qi and blood be connected; So as to make the body movements flexible and coherent; Only in this way can the body feel relaxed; Only in this way can we generate the quiet and empty inspiration of the mind; Only in this way can you have a calm charm. In other words, relaxation is a complete relaxation from body to breath and from brain to mind. At this time, both body and mind are manifested as qigong. So, you can also call this state relaxation? Song Jing? The state of relaxation is the state of unity of form and spirit. Body movements, breath and spirit are absorbed in a relaxed state, so that form, spirit and spirit are in harmony and form a vigorous unity of life activities.
Relax from Xiu De's point of view. Fitness Qigong refers to relaxation, which has a strong Xiu De flavor. In other words, traditional culture advocates relaxation and peaceful coexistence with Xiu De. Lao Tzu mentioned it in the Tao Te Ching? Quiet as a manic gentleman? Quiet, because the world is right, don't want to be quiet? If you don't want to be quiet, the world will decide? Wait, although we don't talk about relaxation directly, we are advocating nothingness, powerlessness, tranquility and inaction everywhere. It goes without saying that physical and mental relaxation is also among them. The realm of nothingness and tranquility must be a state of complete relaxation of body and mind. For example,? At the virtual pole, continue to drive quietly? Through long-term practice, practitioners will enter a state of virtual silence at different levels, but? Empty and quiet? Is it the state where the heart and Tao are in harmony, or is the heart in harmony with everything in the world? The highest state of harmonious coexistence between man and nature. In different degrees of virtual silence, the brain's thinking activities obviously slow down or even stop, that is, the spirit is completely relaxed and the brain has no distractions? Empty heart, real belly? It is also a state of relaxation and softness. The mind is empty and ignorant, and the meridians in the abdomen are unobstructed. This is the state of relaxation and tranquility in the abdomen. ? Can you be as soft as a baby? , is to describe the mind single-minded, exuberant, so as to achieve a baby-like, soft body, ignorance and quiet state.
Relaxation field
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The realm of relaxation II. Relaxation is gradual
Relaxation is a gradual and deep process.
1. Relaxation: The muscles, organs, ligaments and joints of the whole body should be relaxed and unfolded in an orderly manner. Loosen each joint, and the ligament connecting the joints can be stretched. By relaxing the stretched muscles and joints, the body movements are light, flexible and smooth. For example, at the beginning and the end of Wuqinxi, you need to sink your shoulders and lower your elbows, pull your chest back, empty your collar, relax your joints and lengthen your ligaments.
2. Song Tong: In the state of pure mind, all parts of the body are relaxed, continuous, continuous and accessible everywhere. Consciously reduce the binding force of the body's own bones and muscles, so that the mind and energy diverge from the body, and there is a feeling that the body and mind are integrated into heaven and earth.
3. Relaxation: Including the sinking of internal qi and the sinking of internal qi in the abdomen, the whole body should be in a relaxed state except for the weakness of Baihui. When kung fu reaches a certain stage, it will naturally transmit the relaxation to the whole body during practice, resulting in a feeling of relaxation. The figure is slightly tall and straight because of the weight, and the movements are round and coherent because of the weight. For example, when the limbs are relaxed, doing bird movements is like a carefree Dapeng spreading its wings and flying freely in the cloudless sky of Wan Li, and the yogi is integrated into a free and easy, comfortable, clean and inaction realm.
4. Songrou: Is it reflected everywhere in Songrou? And then what? It includes five aspects. First, the body movements are loose and flexible, that is, the joints and other parts are flexible, and the waist is the core to drive the limbs to do various movements soft and round, and the whole body movements are light and smart; Second, the mind is quiet and peaceful; Third, the breath is smooth and smooth, and the yin and yang of the human body are harmonious; Fourth, the integration of rigidity and softness runs through the whole body and is awe-inspiring and smooth; The fifth is the unity of form, spirit and spirit.
The field of relaxation 3. Relaxation of technology application
1, straight and relaxed
Relaxation must be based on a positive body shape, otherwise it will be easy to relax. If the body is not upright, the body movements will not be soft, round and incoherent, which will affect the smooth breathing and the body and mind will not be relaxed. This requires beginners to use their minds to adjust the connecting line running through the spine from the top of their heads to the tail, and try to keep a line in the body movement, which is also commonly known as the tail. For example, when doing the action of "playing the tiger with five birds", whether it is throwing back and forth, feet parallel or moving feet, this middle line is always vertical.
2. Slow and steady relaxation
Fitness Qigong requires slow and harmonious movements to avoid flickering instability and affect the relaxation effect. Beginners should practice slowly first, starting from slow exercise to relax all parts of the body and gradually feel the process of relaxation. The moving state should be a clear transition between the virtual and real feet, so that the center of gravity can fluctuate smoothly. When stepping out of the foot, one foot flies when moving, and the center of gravity of the body remains on the supporting leg. When the moving feet land firmly, the center of gravity shifts slowly, and the reality is clear, thus completing the smooth transition from one posture to another without shaking and ups and downs. If you are steady, you can't shake your body. In order to be stable, the position, direction, angle, distance and advance and retreat route of two feet in gait, footwork and leg method should meet the specifications and requirements.
3, a tight and loose know to relax
Beginners are nervous and stiff, and it is the most difficult to relax. Feel and experience relaxation through a tight and loose change. For example, the upright movement of two feet together requires the whole body to relax, but it is difficult to achieve, especially the two knees are like tortuous movements, which is difficult to grasp. The most common problems are knee bending and tense knee muscles, which affect the up-and-down movement of knee joint qi. The method is to lower your chin slightly, make a vain collar, tighten your whole body, pause for a while, feel nervous first, then relax instantly and experience the state of relaxation. Repeated practice, this feeling runs through the whole practice, and the requirement of relaxation is naturally met. Keeping the knee joint relaxed is conducive to the passage of qi and blood, and at the same time, it ensures that the body's gravity can reach the feet smoothly through the knee joint, which is conducive to standing for a long time. If the knee joint is straight or excessively flexed, the joint will be tense and the load will increase, which is not conducive to the passage of qi and blood and body gravity.
4. Stretching tendons and pulling bones will relax
Learn to relax by stretching muscles and pulling bones. If five birds play tiger, open your fingers above your head, palm? Husband six? With your arch? Yongquan point? Stretch at two points to fully lengthen the body. On the surface, it is a straight-line stretching exercise, but because on the basis of stretching, it is required to relax the waist, relax the abdomen and sink the shoulders, and at the same time, it is open-minded, unconstrained and relaxed, and the whole person is in a peaceful and quiet state, so the body and mind are not nervous, but have a feeling of physical and mental stretching. In this way, the tissue between two points is stretched, which is conducive to the release of matter and the smooth flow of qi and blood, alleviating the shortcomings of straight lines and becoming? Outer ring and inner ring? Straight outside and bent inside? Qi and blood circulate endlessly. What is the best taste of stretching under the static state of stretching muscles and bones? Relax in stretching, stretch in relaxing? The essence of.
5, relax between the shoulders and hips.
Relaxation of shoulders and hips is the key to overall relaxation. For example, in wuqinxi, the left foot moves horizontally to the left and the knee bends slightly. First, the shoulders sink, and the shoulder blades spread to both sides at will. The resulting relaxation immediately opens the shoulder joint and drives the shoulder to sink, then the relaxation is transmitted to the elbow and injected into the wrist, palm and four tips. That is, the strength passes from the spine to the scapula, and then up and down. By sinking shoulders, lowering elbows and loosening wrists, the whole arm naturally relaxes. When you relax your shoulders and elbows, you relax your chest, which mainly means physically. The relaxation of the chest refers not only to the body, but also to the emptiness of the mind. The looseness of the crotch leaves room for relaxation, so that the qi in the body can smoothly circulate the legs, feet, hips, waist and the whole body.
6. Willingness is a kind of relaxation.
The relaxation of health qigong is a process of giving up constantly, and Matsui never seeks self-satisfaction in giving up. Put it down, put it down, be open-minded, be open-minded. If we regard trivial matters of life as a burden, we will be agitated, confused and unstable. Therefore, practicing health qigong is to get rid of the rigidity that restricts the free movement of limbs; Release the whimsy that binds the soul and transcend the narrow self-world; Get rid of ignorance and greed that covers the innate truth, and enter a carefree and clear state, thus making the body and mind relaxed and comfortable. If an idea comes to mind during practice, immediately say to yourself: I don't want to, let's talk about it after practice. Slowly, when you are practicing, you will naturally relax to varying degrees. This is the natural law that health qigong follows inaction and does not seek complacency.
The realm of relaxation Fourth, relax in silence.
1, relax and be smart.
The theory and method of relaxing into silence is the traditional culture left by ancient sages and the crystallization of human wisdom. Modern medicine has an image explanation of quietness: when the body is relaxed, the mind is calm, and the breathing is calm, the gastrointestinal peristalsis is relatively accelerated, especially the microcirculation system such as blood, lymph and tissue fluid is in an excited state. Through the normal operation of the microcirculation system, the repair function of various organs such as human viscera, muscles, blood vessels, bones and nervous system is realized. Agility born from relaxation has two meanings: first, physical and mental relaxation during practice can reduce the consumption of body and brain, increase the nutrition needed by human body and enhance the self-repair ability of human body. Secondly, through long-term practice, the innate qi of the human body grows naturally in peace and tranquility, circulates hundreds of pulses, warms the zang-fu organs, harmonizes the camp and health, and balances the yin and yang.
2. Peace in relaxation
Relaxation will make the body calm and uneasy, the movement slow and even, the breath smooth and smooth, and the spirit bright and clear, so as to mobilize the form, spirit and qi to perform their respective duties and become one. It is also like a slowly flowing stream, giving people a sense of tranquility and smoothness. ? And then what? In the human body, the performance is: the body celebrates vitality, and the joints of limbs cooperate and coordinate with each other; Smooth veins, smooth blood and qi, and harmonious yin and yang; Clean mind, sensitive feeling and healthy body and mind. This kind? See motionless, see static, use dynamic to resist static, and confuse static with dynamic? Realm, naturally reached a? And then what? Health status. ? Calm down? The philosophy it contains: calm mind, smooth breath, healthy and comfortable body and mind, which is the way of keeping in good health summed up by the ancient sages in thousands of years of practice. Practicing health qigong can relax the body and mind? And then what? .
3. Relax and gain wisdom.
The relaxation mechanism of health qigong absorbs the nutrition of traditional culture and plays a positive role in the development of human wisdom. When a person is in a relaxed and quiet state, his mind and morality are naturally cultivated, he can think calmly when things happen, he can handle things clearly and wisely, and he is not confused by foreign things. The realm of life is constantly sublimated, creating a strong, optimistic and confident personality charm. Relaxation and quietness are hotbeds of wisdom. Wang Yangming, a famous thinker in Ming Dynasty, believed that silence can make people? Wisdom is open, and virtue is firm? That is to say, silence can activate the inner wisdom of the human body. Everyone climbs to the outside world and is anxious about the interests of things. Sages are true and quiet, and live in harmony with heaven. Before educating people to cultivate silence, ancient saints did not just seek silence to escape from the world, but because they could gain the wisdom of life from silence and understand the biochemical mechanism of everything in the world. A large number of scientific experiments show that Qigong can mobilize and develop people's intelligence, enhance memory, study and sports performance. Relaxation and quietness can reduce the oxygen consumption of the brain, increase the delicate nutrition needed by the human body, enhance the self-repair ability of the human body, and have the functions of strengthening the brain and invigorating qi.