Introduction to five kinds of traditional Chinese medicine health-preserving exercises and gymnastics

Traditional Chinese medicine is profound and extensive. It not only includes Chinese medicine health care, acupuncture therapy, massage techniques, meridian health care, etc., but can also be combined with martial arts to create physical fitness methods. The most famous one is the Five Animal Exercises, which can stretch the muscles and bones and unclog the meridians. In addition to these, there are many other fitness methods. The following introduces the five major sports gymnastics in traditional Chinese medicine, which have extraordinary effects on strengthening the body.

Tai Chi

Tai Chi is my country's precious national heritage. It has graceful postures and gentle movements. It is suitable for men, women, young and old, and is not restricted by time or season. It can prevent diseases and strengthen the body. It is not only popular among Chinese people, but also deeply welcomed by people all over the world.

"Tai Chi" comes from the Yin-Yang and Eight Trigrams theory in the ancient Chinese philosophical treatise "The Book of Changes". It was first seen in the "Tai Chi Diagram" by Chen Tuan and Zhou Dunyi, indicating that the universe and all things are composed of the two opposing yet unified aspects of Yin and Yang. "Tai Chi" implies infinity and infinitesimal, with yin and yang energies in balance, mutually dependent, growing and declining, in constant motion, without end. Tai Chi is based on this theory, emphasizing movement and stillness, yin and yang. The body moves outwardly, but the mind is still within. When the body moves outside, it distinguishes between emptiness and reality, and operates yin and yang. The whole style of boxing is based on roundness. Each move is composed of various circular movements, and various movements are composed according to Tai Chi diagrams. The mind is focused inside, controlling movement with stillness, and using consciousness to guide Qi and blood to circulate throughout the body, like a ring with no end, repeating over and over again. It can be seen that the so-called "Tai Chi" is a kind of boxing that is based on the philosophy of "Tai Chi" and organizes movements with Tai Chi diagrams. Its shape is "Tai Chi" and its meaning is "Tai Chi", hence the name.

Ba Duan Jin

The Eight-Section Brocade, a form of Qigong that strengthens the body and originated in the Song Dynasty, was once a popular fitness method among the people. The character "jin" (jin) is derived from the character "jin" (jin), which means precious; "bo" (silk) is a colorful thing in ancient times. Because this exercise can strengthen the body and prolong life, it is like showing people a colorful brocade, so it is called "brocade".

Ba Duan Jin is a set of medical rehabilitation gymnastics consisting of eight different movements. The movements are simple, easy to learn and practice, and have been continuously modified and innovated in practice. Many types have evolved, such as Yue Fei Ba Duan Jin, Twelve Duan Jin, Self-massage Ba Duan Jin, Bed Exercise Ba Duan Jin, Sitting Posture Ba Duan Jin, etc., each with its own specialties.

Ba Duan Jin can soften tendons and strengthen bones, nourish qi and increase strength, promote qi and blood circulation, and coordinate the functions of the five internal organs. It can be practiced by men, women, young and old. Modern research has also confirmed that this set of exercises can enhance blood circulation, have a gentle massage effect on the abdominal organs, and have a good regulating effect on the nervous system, cardiovascular system, digestive system, respiratory system and motor organs. It is a good physical exercise. There are two types of postures in Ba Duan Jin: sitting and standing. The former is a quiet exercise with small amount of exercise, suitable for exercising before getting up or before going to bed; the latter requires large amount of exercise and is suitable for people of all ages and physical conditions.

Five Animal Exercises

The Five Animal Exercises were created by Hua Tuo, a famous doctor in the Eastern Han Dynasty. After observing many animals, Hua Tuo imitated the shapes and expressions of five animals, namely tiger, deer, ape, bear and crane, to develop a fitness method for stretching muscles and bones and unblocking meridians. It refers to a set of physical exercise methods that imitate the movements of five kinds of animals: tiger, deer, bear, ape and bird.

There are two ways to practice: one is to imitate the movements of the five animals, think about their activities with your mind, and naturally lead out the movements. As long as there is a combination of the order of the movements, the order of movements may not be exactly the same each time you exercise. Another way is to refer to existing books on Wu Qin Xi and learn the complete set of movements.

Yi Jin Jing

Yi means change; Jin refers to muscles, tendons and bones; Jing means method. Therefore, Yi Jin Jing is a special training method to change the quality of muscles, tendons and bones. In addition to training muscles and bones, it also trains qi and mind. It is a method that closely combines thought, breathing, and movement. When practicing, you should pay attention to combining relaxation and stillness, and softness and hardness. Relax your body naturally, move at will, and let your mind follow your breath. Don't be tense or stiff.

Six-Character Formula

The Six-Character Formula was formally proposed by Tao Hongjing of the Liang Dynasty during the Northern and Southern Dynasties. In his "Records of Nurturing Nature and Prolonging Life", he said: "When exercising qi, inhale through the nose and exhale through the mouth. This is called a long breath. There is one way to inhale and six ways to exhale. The one way to inhale is called inhalation, and the six ways to exhale are blow, call, sigh, huh, hiss, and si, all of which are exhalation." Make the sounds of the six words "blow, call, sigh, huh, hiss, and si" when exhaling and then combine them with inhaling to achieve the purpose of exercising the internal organs, regulating qi and blood, and balancing yin and yang.

Practicing the Six-Character Formula is divided into two stages: the first stage focuses on breathing, posture, and pronunciation; the second stage turns to processing thoughts, pronouncing words, and releasing airflow. Practice the word "hush" with your eyes open, and you can recite other words with your eyes closed. Say each word six times. Inflate your stomach when you inhale and deflate it when you exhale. Exhale when you pronounce a word, inhale when you have finished exhaling, exhale through your mouth and inhale through your nose.

Preparatory exercises: As if the top of your head is suspended, your eyes are focused, your tongue is against the upper palate, your shoulders are lowered and your elbows are dropped, your chest is tucked in and your back is straightened, your waist is relaxed and your hips are sitting, your knees are slightly bent, your feet are apart, your whole body is relaxed, your brain is quiet, let nature take its course and avoid using any force.