Qigong with Lee Holden: for digestion, morning and evening exercises

The ability of Asians to contemplate has long been a real talk of the town, and they contemplate both in a quiet environment in the garden and during sports exercises. The Chinese believe that special gymnastics will help make the body healthy and clear thoughts; during the exercises, a person controls muscles and breathing, temporarily renouncing worldly vanity. This kind of gymnastics is called Qigong.

What is Qigong and what is it eaten with?

Like many physical practices that originated in China, Qigong is gaining popularity among ordinary people who want to be healthy and stress-resistant. You should not hope that this practice will allow you to “pump up”; it is aimed more at psychology than at muscles.

Fans of Qigong claim that, despite the lack of heavy strength exercises, gymnastics will help you lose weight for a simple reason. Residents of megacities are under constant stress; they need to run somewhere, write reports, and work hard. The body does not see what is happening in the world, but begins to store fat reserves and does this quite reasonably: if stress signals are sent, then there may be famine or war outside. And if you consider that many people like to “eat up” nervous experiences, the situation turns out to be catastrophic.

The advantage of Qigong is that it really calms and puts you in a positive mood. It is recommended to do gymnastics in the morning; it helps the body wake up and start the day actively and cheerfully. A special breathing technique saturates the body with oxygen, a person’s headache stops, and minor ailments go away.

There are many advantages of physical practice:

exercises are suitable for people of any age;
no special equipment or large room is required;
the technique is extremely simple and easy to remember;
Hypotonics are equally useful for hypertensive patients;
when performed regularly, it reduces the risk of cancer;
Thanks to massaging movements, it has a beneficial effect on internal organs and skin, eliminating cellulite.

There are no serious prohibitions for performing morning Qigong exercises, but it’s worth holding off if:

the woman has her period or is expecting a child;
there are diseases of the circulatory system;
chronic diseases suddenly decided to worsen;
recently had surgery;
Sudden dizziness and weakness periodically appear.

For maximum effect, morning Qigong exercises must be combined with:

proper nutrition: more plant foods, at least one and a half liters of water per day and avoidance of unhealthy fast food;
special breathing technique: learn to breathe deeply with your stomach, this has a beneficial effect on internal organs and improves blood circulation;
massage after performing gymnastics: light pats will help to influence vital points, relax muscle tension and get rid of cellulite;
attracting Qi energy: do not be afraid of the wording, this is how in China they call the ability to concentrate and drive away bad thoughts and vanity.

You won't be able to become a Shaolin monk, but regular exercise will really calm you down and put you in a positive mood. And the state of the whole organism directly depends on the psychological mood.

Qigong Basics

The history of Qigong practice began two centuries ago.

According to the typology, the methods of performing practices are:

Dynamic. Thoughts and breathing work, but the body remains motionless.
Static. The body moves during exercise.
Mixed.

By movement style:

"Closed".
"Open".

By action they are divided into:

Wellness. Aimed at treating and preventing diseases.
Intellectual and energetic. Contribute to the development of inner peace.

In addition, Qigong can be:

"Hard". Intensive classes aimed at getting quick results.
"Easy". Smooth movements, emphasis on breathing.

Qigong is a set of exercises aimed at working with energy and thoughts. A special breathing technique helps to improve the functioning of internal organs, as well as to feel the harmony of the surrounding world.

Advantages of the Qigong technique:

No age restrictions.
Does not require a specially designated space for execution.
Exacerbations of chronic diseases and pregnancy are the only contraindications.

You can achieve the maximum effect from practicing Qigong gymnastics if:

Eat properly.
Maintain drinking regime.
Breathe correctly with your stomach.
Be able to concentrate on the good.
Complete the complex with a light massage.

The purpose of Qigong is to establish a balance between body and mind. With regular exercise, stress resistance increases and the health of the cardiovascular system improves.

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.

Since Qigong is initially a complex practice that requires concentration, Lee Holden wondered if it could be simplified and taught to urban residents.

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.

Morning 10-minute exercise

This complex is designed for people who do not have enough time in the morning for full, long exercise. Morning Qigong exercises from Lee Holden will take 10 minutes, during which time the body will wake up and prepare for the coming day. The complex includes the following exercises:

"Knocking on the door of life." We place our feet shoulder-width apart, relax our back and neck, and our arms too. Rocking from side to side, we allow our hands to hit our back and stomach like whips. The “Door of Life” stimulates a biologically active point located in the spine, due to which a person feels a surge of vigor. Each exercise is done for about 1 minute.
"Tiger". As we inhale, we raise our arms and stretch up; as we exhale, we lower them and at the same time bend our knees, sitting down so that our thighs are parallel to the floor. You need to repeat smoothly and slowly. Exercise makes your legs strong and beautiful, and also stimulates kidney function. If you can’t go down deeply, you don’t need to force yourself; Lee claims that even shallow squats will have an effect.
"Qi massage" The exercise involves lightly tapping the area of the kidneys; the Chinese call it the “Door of Life.” You need to knock very carefully, without applying a lot of force. Then start clapping your palms on the outer thighs, lower down and start moving up the inner thighs. Move to your chest and lightly tap it with your fists, then on the inside and outside of your arms and neck. The exercise ends with chest tapping.
"Buddha holds the earth." Make your arms round and bend your knees a little. As you inhale, raise your arms above your head, and as you exhale, lower them.
“Tame the tiger, return to the mountain.” We place our hands near the body, smoothly move them in different directions, then back to the body, move them up, then forward, lift them up, describe a circle with our hands and repeat again.
"Concentration". Legs together, one arm semicircular, palm near the stomach. The position resembles the hands of ballerinas. With the other hand, we describe a large semicircle from bottom to top, draw a straight palm along the chest down to the stomach and change hands.
To complete, place your hands on your stomach and relax.

This set of exercises is considered basic; others can be added to it if necessary. If the technique is not completely clear, watch the video with its creator, Lee:

Qigong

https://youtu.be/lhgcqy8ZSw4

Lee Holden Qigong is an ancient Chinese healing practice. It is often practiced as a morning 10 min. gymnastics for healing the whole body and awakening. With its help, you will learn to control the Qi energy that lives in your body, and also relieve tension from the spine, joints and tendons.

Well, let's get started with the first exercise. It's called Tree.

Exercise Tree

During its implementation, as well as throughout the practice, it is extremely important to correctly build the position of your body.

Your feet should be 1.5 shoulder width apart. Align your stance with the outside of your feet and bend your knees slightly.
The sacrum is directed under you, the stomach is raised, and the back is kept straight.
The tension in your legs should flow downwards. The top of your head should be pulled upward.
Next, we join our palms just below the navel and stand in this position for at least 10 minutes.
Hands, that is, tree branches, can be spread to the sides, as if holding an imaginary ball, or raised up.

This exercise helps to stretch and relax the spine, tendons and joints.

Taiji ball rotation

Hold an imaginary ball at stomach level.
As we inhale, we smoothly turn to the side, with the body, shoulders and head remaining in the same plane.
Next, we intercept the ball and turn in the other direction. Make sure your hands are below your shoulders.

This will help straighten your posture and gently relieve tension from the spine.

Complex for 20 minutes

This exercise is very similar to the 10-minute complex, but there are some differences:

In the “Knocking on the Door of Life” exercise, tapping occurs not only in the area of the kidneys, but also on the chest.
After the “Qi Massage” you need to start shaking your arms, at the same time springing your legs, the whole body should shake. This will help you cheer up and get rid of muscle tension.
After “Buddha...” one hand should be left at the top and the other lowered. Lean towards the lowered limb and feel the stretch in the muscles on your sides.
"Fountain". We extend our lowered arms forward a little, and move our pelvis back. We make a wave-like movement with the spine, simultaneously straightening it and moving the handles up, and then lowering them, describing semicircles on the sides.

You can look at the differences between the two complexes in more detail and perform them after watching the video:

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.

Digestive Qigong

The lesson includes exercises designed to affect the area of the digestive tract. Thanks to the improvement in the process of digesting food, waste and toxins will be released from the body, there will be no feeling of heaviness and pain, and excess weight will begin to quickly disappear due to accelerated metabolism.

The digestive Qigong complex will take longer than the morning exercise, it will take much more than ten or twenty minutes. The 30-minute workout is based on proper breathing and massage of internal organs. You need to breathe with your stomach to improve blood flow to it, and massaging involves patting with your fists and palms.

In the video, the author of the Qigong technique talks in detail about the health benefits of each exercise and shows how to perform it correctly:

Benefits of Qigong

Physical exercises and qigong breathing exercises are chosen so well that almost all muscle groups work during their implementation. The benefits of morning exercises are especially great, as they charge you with energy for the whole day, giving a person new strength.

That is, they consciously cope with the two main phases of breathing, the yin phase, which is inhalation, and the yang phase, which is exhalation. As you perform each exercise, do not close your eyes; if you open them for any reason, close them again and continue your practice.

Try to be in a quiet and calm place when you are developing these exercises, you can add relaxation music to support your breathing exercises. How to lose weight using the Ki-Kung method, an exercise to remove hunger. While lying down or standing, inhale through your nose and hold the air for 3 seconds and exhale slowly through your mouth.

The benefits of Qigong with Lee Holden are obvious. First of all, morning exercises accelerate the metabolic processes occurring in the human body. This occurs due to the entry of a large amount of oxygen into the bloodstream, which is facilitated by proper breathing. By devoting just a few minutes in the morning to qigong exercises, you can maintain your weight at normal levels without dieting or exhausting workouts.

Slowly contract your belly to inspire and relax as you exhale, your breathing rate should be 20 full breaths 4 times a day or whenever you feel hungry. To clear your mind: While standing, sitting or lying down, use normal breathing sequence and normal abdominal movement, rub palms into palms until warm, then wash face and gently massage from eyebrows to hair and rest of scalp. Perform this massage 7 times in a row.

Water, juices, coffee to your liking. Squeezed orange juice. Two cups of vegetable broth. Two plates of green leafy vegetables. 100g daily protein, choose one of the following options per day. Tags: Chinese exercises to lower the belly, Chinese methods to lose weight, qi kung to lose weight, qigong to lose weight, qi kung breathing to lose weight.

Through massaging movements, which are also included in the set of qigong exercises with Lee Holden, you can get rid of the following diseases:

vascular hypotonicity and other ailments associated with changes in blood pressure;
oncology - ancient Chinese masters claim that morning qigong exercises help stop the development of malignant tumors;
diseases of the joints and bones - morning qigong exercises with Lee Holden relieves pain localized in the bones and joints;
obesity – thanks to the acceleration of metabolism due to the right combination of exercise and breathing, you can speed up your metabolism, losing weight and getting rid of fat deposits;
diseases associated with dysfunction of the central nervous system.

In addition to restoring the functions of internal organs, the results of qigong exercises are also noticeable externally. The skin becomes more elastic and firm. This is partly due to its saturation with oxygen during breathing exercises.

We could agree, well, that means he has to make a deal with himself. A special event may be approaching and you need to look good, for which you may have to lose a few kilos of fat in no time. What do you think about losing weight in just 3 days? Is this possible?

Older people, like our grandparents, have very different knowledge about the health properties of food and herbs. The use of magnets for weight loss has become very popular in recent years. Magnets affect cellular activity in the body, and some people believe they offer weight loss benefits.

On a note!
The undeniable advantage of qigong exercises is that they are simple and accessible for beginners. To improve your health, you can start exercising at any time, without additional physical training.

It is better to do qigong exercises in the morning, after ventilating the room beforehand. Clothing can be chosen at your own discretion, but it should not hinder movement.

If you're trying to lose weight, your problem area may be intra-abdominal fat. Visceral fat is the fat stored around the belly and abdomen. Belly fat is difficult to eliminate, but the good news is that you can lose weight if you follow these instructions: Stop drinking alcohol. A "beer belly" is the result of consuming more calories than you burn. Alcohol has a lot of empty calories.

If you are really interested in losing weight quickly, taking laxatives to lose weight may be your best option. Laxatives are inexpensive as well as effective. Whether you have a big or small body, there is a stubborn area of the body that is a problem for most of us, belly, belly, spare tire, lump, belly fat or whatever you want to call it stubborn fat accumulation in our abdominal area.

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:

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:

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:

Qigong “Self-Healing Complex with Lee Holden”

Lee Holden has developed a complex that harmoniously combines the age-old wisdom of the East and the tireless dynamism of the West. Lee Holden called this complex “Self-Healing”.

Qigong “Self-Healing Complex with Lee Holden”

“Self-healing” is a sequence of exercises based on the activation of energy centers by influencing acupuncture points and reflexogenic zones of the body. In the East, the ability to influence the functioning of internal organs by stimulating these centers has long been used. By performing simple movements, you can increase your level of vital energy, relieve muscle tension and tune your whole body to a healthy wave.

Healing Through Exercise

We increase our vital energy level, relieve muscle tension and tune our body to a healthy wave.

By working with Lee Holden, you can avoid many health problems or solve them without resorting to the help of doctors. Just three weeks of regular classes - and gymnastics will become a part of your life, and poor health and ailments will leave it!

Evening Qigong

The main difference from morning exercises is that evening exercises are not aimed at activating the body, but at calming it down. The movements are smooth, relaxing, and the complex includes stretching for muscles that are tired during the day. Shaking your limbs and whole body perfectly relieves tension and prepares you for a relaxing evening.

Fans of Qigong gymnastics claim that their lives have changed dramatically since they learned about Lee Holden and his developments. Women noticed that they became slimmer, and men had stronger muscles. If you perform the exercises correctly, it is impossible to be dissatisfied with the results. Isn't this a reason to try?

Qigong exercises and gymnastics

It should be remembered that in qigong the flow of energy usually occurs from the bottom up. At the same time, it should move gradually, and all parts of the body should work equally intensely. This way, all organs and departments will receive a balanced blood supply.

Trying this unique method is easy - you just need to start boldly. But first, get acquainted with a number of general recommendations.

Tips before the start

You need to exercise barefoot or in thin socks;
clothing should be comfortable, not restrict movement, made from natural materials;
there should be no squeezing elastic bands on clothes;
You only need to exercise in a good mood;
It is not advisable to eat or drink liquids the day before;
2 hours before and after classes, do not eat cold food;
the room should be well ventilated.

Start practicing with confidence and without fear! Our specialized Center for Chinese Medicine and Qigong will provide you with qualified support in your training.

Have a healthy and happy longevity!