The exercises for longevity and he alth that Bian Zhizhong describes are part of a Taoist system designed to maintain he alth and strengthen the body. They are smooth, calm movements that people practiced in ancient times. Taoist practices are especially good for the weakened after illness and the elderly. You don't need good weather outside or a lot of space to do them. You can perform Taoist practices at any time of the day. However, you will get good results soon after you start.
Taoist sexual practices, for example, are quite effective. So, a case was recorded with one man who, at the age of about 70, lost sexual activity. He regularly performed these exercises for two months, and the potency returned. This proves that Taoist sexual practices really work. Nowthis old man notes that he feels like he is regaining his youth.
A little about Bian Zhizhong
Bian Zhizhong, the author of the exercises, is in his seventies. He has been performing Taoist practices for over 40 years. This man is now as strong as a middle-aged he althy man. The most popular and interesting Taoist practices included in the system called "10 Golden Exercises" are brought to your attention.
Regenerating Source
The purpose of this exercise is to help the body absorb fresh elements, as well as get rid of used ones. You will also learn to control your internal organs, and you will be able to stimulate blood circulation and energy, which will increase vitality. This exercise is the basis for the following. It is also indispensable for diseases of the shoulder joints and spine, painful menstruation and gastric disorders. It can be especially advised to those who want to strengthen the tone of the body, as well as change weight, improve the functioning of the reproductive system. Taoist practice does not reveal the secrets of love, but it really helps to feel young for many years. Beginners should be very careful with this exercise. It should be repeated 2 times a day, each time for 3-5 minutes.
Exercise Description
You need to stand up straight, freely lower your arms along the torso, put your feet shoulder-width apart. Look straight ahead, relax. The mind must be free from thoughts.
Nowinhale deeply, while straightening your shoulders and rising on your toes. It is best for beginners to breathe only through the nose. With regular exercises, after a while you will be able to do this with your mouth and nose, and also use the lower abdomen for this. As you exhale, try to draw your stomach in a little. Get down on your heels, bending your knees. Take 16 such breaths.
Now hold your breath for a minute, then shake your whole body. Relax your muscles while standing straight. The knees are slightly bent, the arms hang freely along the body. Start shaking, vibrating every joint and muscle in your body. At the same time, men should slightly shake their testicles in the perineum, and women should keep their vagina ajar (Taoist women's practices are sometimes slightly different from men's). Fingers should be slightly bent. As you straighten them, you should feel them swell. You need to shake for about a minute, that is, make about 4 vibrations.
Eight Diagrams
This exercise affects all the acupuncture points of our body. Very good hand movements activate the neck, shoulder joints and shoulder blades. It is useful in the treatment of cerebral thrombosis, headache, dizziness, neurasthenia, helps to prevent and treat pleurisy, as well as myocardial infarction. Among other things, these movements improve coordination and increase concentration.
Stand up straight, arms hanging freely along the body, feet shoulder-width apart. Look ahead, freeing your mind from thoughts.
Raise both arms slowly up to shoulder height. At the same time, imagine thatyou hold a basketball in front of you with them. Bend your knees slowly. Continue moving your left hand up until it is above your head. The right hand moves to the right and down. Rotate 45 degrees so that your upper body is straight. Fully bend your left leg and only half your right leg.
Describe now with your right hand in front of you in the air (that is, on the right side) the symbol called "Eight Diagrams". To do this, do the following. The right hand now at the bottom right should be raised up and forward until it is above the head. Now turn your palm back, describe the circle with your hand. Now describe an S-shaped figure from the bottom up, doing this along an imaginary circle, its vertical diameter. Now the right hand should be above the head. Roll it forward and down to make another circle. With your right foot, step forward, bend it completely, and the left - only half. After describing the circle, the right hand is above the head, the left begins to move to the left and down, describing the symbol of the "Eight Diagrams" in the air, but now from the left side. These movements are identical to those made with the right, except that they should be performed in the opposite direction.
After your left hand is above your head, move your right hand down from the right. The right leg takes a step back. Bend the left completely, the right half. This is the end of the exercise, you can do it again. It is necessary to perform it without stopping, alternately with different hands (both - 16, 8 eachmovements of each). The execution time is approximately one minute.
Flight of the Roc
The following exercise will help you lose weight, so it is included especially often in Taoist women's practices. All movements in it resemble the flight of a bird: hands in the air describe a figure that looks like a figure eight, lying on its side.
Stand up straight. Your feet should be shoulder width apart. Stand still with your stomach in and chest out. Bend your knees a little.
Now raise both hands to chest level, while describing the "lying eight" with them. At the same time, the left one, when you describe this figure on the left side of the chest, should be on top, and the right one seems to follow it. When both hands are directly in front of the chest, swap them. The left is now on the bottom, the top is on the right. Describe the number eight on the right. Do this 16 times, alternately changing the position of the hands. Then do the following exercises. Taoist practices are not limited to this.
Turtle retracts its head
With this exercise, you can strengthen the nervous system, get rid of excess weight and diabetes. In it, the basic movement resembles the behavior of a turtle hiding its head under its shell.
Stand up straight, pull in your stomach, spread your chest. Bend your knees slightly with your arms at your side.
Palms down, raise both hands parallel to the ground in front of your chest. Bend your elbows a little. left handdraw down a semicircle to the level of the abdomen, then turn it up with your palm as if you were holding a ball. Shift your body weight onto your right foot. Lean forward, turn your body slightly to the left. Now move your left leg half a step in the same direction, bend your knee. The right leg should be extended. The foot is completely on the ground. Stretch your left arm forward at the same time, bend it at the wrist. In this case, the fingers should be horizontal to the ground. Lower your right hand until your thumb touches your thigh. This pose resembles a man riding a horse.
Turn your left hand outward with your palm, stretch it out, while the left shoulder should describe a circle - the shoulder joint first moves up, then back, then down. Press the left hand to the same part of the chest as close as possible, describe a semicircle with the right. After that, press the right one as close as possible to the chest (to its right side), lean back with the upper part of your body, bend your back, pull in your stomach and neck, like a turtle hiding its head under the shell.
Now return your shoulders to their normal position (do first a rotational movement back, then forward). With both hands, describe a circle in front of the chest: first down, then forward and up. The shoulder joints during this movement move back and then forward, returning to their original position. With both hands, describe now another circle. Draw it this time first up, then back and forth. When the hands are at the level of the abdomen, make a rotational movementshoulder joints, first back, then forward, returning them to their original position. After that, repeat the circular motion.
When the hands are at the level of the abdomen, the shoulders return to their original position, you should turn to the right with the upper body. Place your hands in front of your chest as if you were holding a ball in front of you. Transfer the weight of the body to the left leg, lift the right leg and move it forward half a step so that your posture resembles a person galloping on a horse. From this position, you can begin to perform the exercise on the right side. All movements are exactly the same as described above. However, they should be done in reverse. Do this exercise 4 times in each side, alternating directions (8 times in total). Turn left to finish it. This will return you to the starting position.
Floating dragon
Taoist practices for women and men include the following exercise. It improves kidney function, strengthens the spine. In it, the movements resemble the tail of a dragon playing in the water (the Taoist practices of the "10 Golden Exercises", as you probably already noticed, often imitate various animals). You should describe three circles with your hands in front of you.
How to do this exercise?
Squeeze your hips tightly, feet should be close to each other, and the ankles should touch. Hang your arms loosely along your body, clench your fingers. Now pull in your chin, then smile and think that you are still young (Taoist practice "inner smile").
Press your hands tightly to your sides, bend them, folding your palms in front of your chest, as if in prayer. The hands now move to the left so that the right palm is on the left. Raise your right elbow now. At the same time, the head moves to the left, and the right thigh to the right. Stretch your arms up and to the left, pressing your palms against each other. They need to be held above the head, and then lowered to the right of the head. When they are in front of the neck, you will describe a full circle. Now the left palm is on top, fingers point forward. While making a circle with your arms, swing your hips from right to left, then return to the center position. Squat down slightly, bending your knees so that your center of gravity moves slightly lower.
Describe now a semicircle to the right and down with closed palms. As a result, the hands should be in front of the chest (covers the left palm with the right one). Fingers point forward. Swing your hips to the right while your arms describe a semicircle. Return them to their original position. Crouching, complete the second lower half circle.
Further to the right and down, continue it, the left palm should be above the right. Fingers point forward. After describing a semicircle with your hands, swing your hips to the left, then return them to their original position. The center of gravity moves lower and lower. You should now be half crouched, completing the third half circle.
From top to bottom go all the movements described above. Let's proceed now to the movements in the opposite direction - from the bottom up. Complete the exercise in the same way. Now repeat it 4 times. In the final part, when the third roundwill describe the arms and will be at the left side of your chest, continue to the left and up. Loosely lower them when they are directly overhead.
Swimming frog
The Taoist practices "10 golden exercises" include the following, which heals the thyroid gland. It imitates the movements of a frog swimming on water.
Squeeze your hips tightly, placing your feet close together, your ankles should touch. Lower your arms freely along the torso, squeeze your fingers on both. Smile with your chin in.
Now raise your bent arms so that your palms are at your chest. You need to close your fingers, bend your knees, pull in your neck and stomach. Now you are half crouched. Raise your heels a little. Stretch your arms forward at chest level, describe two circles with both hands at the same time, and then return them back to the position in front of the chest. Remember, making movements with your hands, how a frog swims.
As you circle, remember to stick out your buttocks and stretch your neck. With both hands, make 8 circular movements forward, and then to the sides and towards you. After that - 8 times on the contrary, from yourself. When the palms are at the chest, start a circular motion. Describing circles clockwise, you should put forward the upper abdomen and chest, straighten the legs, and stick out the buttocks and stretch the neck. It is recommended to make a total of 16 movements.
Phoenix spreads its wings
Basic Taoist practices for men and women (this complex) completesnext exercise. With the help of it, we restore calmness, increase vitality. The phoenix's wings flap like hand movements.
Performing this exercise, you will get rid of the excitement that arose after the previous ones. Therefore, it completes a cycle that ends both Taoist female and male practices.
Legs are now shoulder-width apart, and arms hang freely along the torso. The muscles are relaxed, the fingers are slightly bent.
Now raise your hands as if holding a ball (above the left hand is the right hand). Turn your hands back to each other. Now lift the left as far as possible to the left and up, palm down. At this time, take the right down and to the right as much as possible, palm up. At the same time, take a half step to the left with your left foot, assuming the pose of an archer. Shift your body weight to the left, turn your head (look like a phoenix spreading its wings).
Return your hands to the starting position. Raise your right hand as far to the right and up as possible, palm down. At the same time, take the left one as far as possible to the left and down, palm up. At the same time, take a half step to the right with your right foot, assuming the pose of an archer.
Shift your body weight to the right, look down, turning your head like a phoenix spreading its wings. Repeat 4 times on both sides for a total of 8 times.
These are the basic Taoist practices of the "10 Golden Exercises". It is better to perform them in a complex, but you can also separately. Try it and you will feel for yourself what Taoist rejuvenation practices are. Veryothers are also interesting. For example, Taoist practices to improve vision will help those who have it falls. Today, such exercises are especially relevant for many. Taoist love practices are also gaining popularity.
