The exercise complex of Lee Holden (15 minutes). Morning exercise of Qigong

Many useful health practices came withEast. Today they are actively used by people all over the world. To such belongs qigong. It has a long history. But despite this, it helps modern people to strengthen their health, to rejuvenate and to put their thoughts in order.

A well-known follower of this practice isLee Holden. Morning exercise (15 minutes is enough for exercise) has long been a popular means of relieving pain and tension. What else is the complex useful for and how?

What is Qigong?

First, we'll figure out what qigong is based on and whathis practice is so important for the human body. Her homeland is China. Eastern sages tried to find a way to manage internal energy, which can improve the performance of any organ, eliminate the causes of many diseases. Qigong was used earlier not only as a set of physical and breathing exercises, but also as methods of martial arts.

Benefits and contraindications

The first thing that Qigong helps to cope with isstress. Thus, practice is a universal way to combat excess weight, burns fats. The relationship between useful properties is obvious. When a person is nervous, the digestive process slows down. The body begins to accumulate substances that disturb the balance between the body and the energy state of a person.

During the exercise, the same workalmost all muscle groups. Exchange processes are accelerating, as the body is actively saturated with oxygen. Massaging movements take away cellulite. Moreover, medical research has proven that Qigong has a positive effect on blood pressure, slows the course of cancer, relieves joint pain. Skin covers in the course of regular practice become more elastic, signs of obesity disappear, the work of the nervous system normalizes.

Complexes of exercises qigong pretty much. This article proposes Lee Holden's morning exercise (15 minutes - a time that is indispensable for her) - one of the best masters in this direction. The technique of performing its complex is quite simple and subject to anyone who wants to. Strict contraindications, he does not. There is also no need for additional physical training for such practice.

Morning work-out

Morning charging Lee Holden - it's lightversion of Qigong practice. Thanks to her, the muscles of the body warm up, the stiffness disappears, the body is filled with energy and vivacity. The complex is recommended to be performed daily for obtaining a health effect, gaining inner confidence and fullness. Each movement in it corresponds to respiratory cycles.

Morning exercise Lee Holden (15 minutes, she takes you) are six exercises designed to work out different muscle groups and energy zones.

The doors of life

Opens the complex with a symbolicthe name "Doors of Life". In the starting position the legs stand on the width of the shoulders. The upper part of the body is relaxed. Now make corners of the body left and right. Hands at the same time help movements, patting the lower abdomen and lower back. When turning to the right, the left hand is placed on the stomach, while turning to the left - the right hand. If you need to pay attention to the spine, ensure its twisting, then during the exercise you need to look over your shoulder. The main rule of technology is deep breathing. On each side you need to make 10 turns.

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

Tiger

The second morning exercises exercise by Lee Holden (15minutes can always be found on its implementation) is called "Tiger". It is associated with the transfer of the soft and plastic habits of the wild beast. The starting position is the same as in the previous exercise. Now it is important to keep the synchronism of movement and breathing. On inhalation, we raise our hands above our heads. We exhale - bend our knees and slightly sit down. The hands slowly fall down in front of him. On inhalation we straighten and raise our hands up. It is necessary to repeat the exercise five to eight times.

This element is designed to strengthen the muscles of the legs,lumbar pole and maintain the tone of the kidneys. You can perform a deep squat exercise. In this case, the positive effect will extend to stretching the legs. Muscles will become more elastic and obedient.

Massage Qi

Morning Qigong by Lee Holden (15 minutes of yourtime will be required) includes a massage of qi (or energy massage). It implies the easy tapping of the kidney area by the fists of both hands. After that, already with palms we pat ourselves a little above and below the waist. Do not forget to walk in the legs. First on the outside, and then on their inner side. And again we squeeze our hands in the fists and tap on the chest. We pass to the shoulders and neck. We breathe freely and deeply.

This massage improves blood circulation, normalizes the flow of energy in the lungs and heart. So there is a general strengthening of the protective properties of the body.

Buddha holds the earth

The next exercise of the Lee Holden complex (15minutes - very little, and the health benefits colossal) resembles the technique of the "Tiger", however, the area of ​​influence is now different. We occupy the starting position standing, legs - on the width of the shoulders. The neck and upper part of the body are relaxed. We take a breath. Hands slightly rounded and raised above your head. At the same time palms look up, and thumbs are extended. At the exhalation we drop our hands and take the starting position. Repeat the exercise five to eight times.

Useful properties of this technique apply to strengthening the lungs and giving them a tone.

Harmonization of the soul and body

Morning charge Qigong Lee Holden, 15 minperformed, includes an exercise to harmonize the soul and body. This is a spiritual and important component of the complex. The initial position of the body is the same as in the previous exercise. Hands are slightly rounded and extended forward. Smoothly weave them to the sides on inspiration. And on exhalation we reduce back. Hold the palms back with each other. Then we breathe in and raise our hands higher. Pull them forward with effort. When the hands reach the point above their heads, they are separated and lowered to the sides. On exhalation we return to the starting position.

The benefit of this exercise is not only the harmonization of thoughts and physical condition. It helps to relieve tension in the spine, hands and blocks for free energy circulation.

Balance and attention

The morning exercise of Lee Holden ends (15 minutesit all lasts) an exercise in balancing and attention. We occupy the starting position standing, legs this time together. We hold one hand in front of us at the navel. The other is located a little higher. We describe it as a semicircle. Breath corresponds with movement. On the inspiration we perform a smooth pass, and on exhalation we lower the hand. Change the position of the hands alternately.

Doing this exercise trainsconcentration of attention and promotes the accumulation of energy in the body. At the end of the whole complex we cross our arms at the abdominal level, close our eyes and relax with our whole body. We stay in this position for one or two minutes. This element can be performed and lying down. But relaxation in this case will be maximum and can reduce the energy result of charging.

Helpful Tips

• It should be done in a ventilated room, in the morning and on an empty stomach. Clothes should be free and comfortable. After an invigorating workout, you need to drink a glass of water.
• To make it easier to concentrate on each movement, you can use a special musical accompaniment.
• Breathing during exercises is carried outthrough the nose, and exhale through the mouth. Breathe with a belly, freely and calmly, without effort and strain. In the presence of catarrhal diseases, it is best to postpone the practice for another day.
• The complex can be practiced at home. For clarity, it is recommended to use a video demonstrating the technique of performing each exercise.
• The order of the elements in the morning charge Qigong Lee Holden can not be changed. The whole complex is built in such a way that the energy zones are consistently worked from the bottom up.
• Between doing exercises you need to close your eyes for a few seconds and relax.
• Do not forget about proper nutrition. Eat more vegetables, fruits and nuts. Exclude alcohol, smoking, limit sweets. With frequent and persistent hunger, you can use a two-minute massage of the auricles (center of satiation) with your thumb and forefinger.
• Morning exercise with Lee Holden is nota panacea for all diseases. This is only a healthy start to the day. In the post-operation period or in the presence of some pathologies, it is recommended to consult a specialist before starting the practice.