Natural Health Exercise
Natural health exercises are designed with 10 movements based on the body's natural operating state.
By using the simplest physical actions, it helps the human body restore its original, natural abilities, unblock the three burners, promote the circulation of qi and blood in the five organs, and enhance the body's vitality, immunity, and self-healing ability.
From the perspective of "restoring the foundation" of the human body, a set of exercise methods based on the principles of traditional Chinese and Western medicine, known as "minimum work and maximum energy efficiency", has been developed.
When the immune system is low, it is recommended to do natural health exercises 2-3 times a day for 30 minutes each time, with a fixed time every day, to form a good biological clock. Persisting in doing exercises, connecting the entire body and mind qi and blood circulation, is very helpful in enhancing immunity and activating self-healing ability.
https://youtu.be/5DZgzj-l0LY?si=27eWECpH4aPntrP1
In the Internet era, people's living standards have improved. They eat too much and have too much nutrition. However, due to less physical activity, people generally suffer from indigestion and poor transportation. Moreover, due to the constantly accelerating pace of life and production, one needs to read a large amount of data, receive and process a large amount of information every day, engage in excessive brain activity, anxiety, stress, and irregular sleep patterns, resulting in excessive blood and qi circulation in brain areas and insufficient blood and qi circulation in the five organs and peripheral limbs. Long term slowing, obstruction, and imbalance of the human circulation can trigger various physical and mental dysfunction diseases. For example, dizziness, tinnitus, dry mouth and eyes, hearing loss, mental distress, restlessness, fear of cold and heat, cold lower limbs, neurasthenia, insomnia, endocrine disorders, and other conditions.
Internet health cognition tells us that human body is a complex and balanced organism evolved from, and health is an inherent ability of human. However, due to the above situation, human health gradually deviates from our body's original abilities and circulation, and the functions of various systems in the human body are insufficient (or abnormal), resulting in insufficient (or defective) overall circulation.
Starting from the characteristics of the Internet era, the natural health exercises are a set of "minimum work and maximum energy efficiency" exercise methods formed from the perspective of the "consolidation and restoration" of the human body according to the principles of traditional Chinese medicine and western medicine. Through the simplest actions, they help the human body recover its original, original and natural abilities and its systematic circulation, and improve human vitality, immunity and self-healing ability.
The scale of natural health exercises is shown in the table below, divided into ten sections. The first three sections regulate the lower and lower regions, including the intestines, kidneys, bladder, and other internal organs, as well as the peripheral nerves from the lower body of the human body to the feet; The middle three sections regulate the central burner and smooth the flow of qi and blood up and down; The last three sections regulate the upper focus and above areas, including all parts of the heart, lungs, and head; The last section is to gather momentum and connect the body's qi and blood.
The specific exercises for health preservation are as follows:
1. Abdominal breathing triple opening method
Knee open, cross open, shoulder open
The body naturally opens up
Breathing naturally sinks
Natural abdominal breathing
The human body is like a hinge, with the spine as the axis of the hinge, the left and right sides of the body as the two sides of the hinge, and the knees, spans, and shoulders as the edges of the two sides of the hinge. By opening the knees, legs, and shoulders, the body opens up like a hinge, and breathing automatically sinks to the abdomen, forming abdominal breathing. This allows the kidneys, the "boiler" of the human body, to reignite and drive the circulation of qi and blood throughout the body, providing a foundation for subsequent circulation.
Action essentials:
Stand upright naturally, spread your feet apart naturally, shoulder width apart, feel a rope above your head lifting your body, place your tongue against your palate, and slightly retract your lower jaw.
The first step is to open your knees. Keep your feet parallel and shoulder width apart, slightly release your knees to both sides, do not squat directly, do not squat too much, focus on your feet, and draw qi and blood to your calves and feet.
Step two, spread your hips. Loosen your hips slightly to both sides, and use your hands to slightly pull apart your hips. Qi and blood flow to the reproductive and digestive systems, and sitting down at the tail end feels like sitting on a chair, stretching and stretching your spine.
Step three, shoulder up. Place your hands on your waist, slowly release your shoulders to both sides, and experience the human body like two hinges opening to both sides, breathing in a straight line. Close your eyes slightly and breathe naturally for 3 minutes. Mnemonic: straight, open, loose, empty, still.
Benefits:
Create natural abdominal breathing, regulate qi and blood, effectively increase oxygen supply to the brain, help relax the mind, alleviate migraine, cold hands and feet, obesity and other problems.
Schematic diagram of three opening method
2. Respiratory smelting method
First pump of oral and nasal breathing
Second pump of abdominal breathing
Strong stimulation of qi and blood circulation
Full body transportation is guaranteed
Continue to use physical movements to activate the second pump of breathing, ensuring the circulation of qi and blood throughout the body.
Action essentials:
Stand naturally with feet parallel and shoulder width apart.
Deflate your stomach, contract towards your spine, and exhale forcefully until all the air is expelled. Then relax your stomach, take a deep breath, and forcefully inflate your belly. Breathe and inhale once, at least 36 times. It can be done anytime, anywhere.
Benefits:
With enough breathing, there is enough energy to promote the circulation of the five organs and six viscera in the body. In addition, the respiratory smelting method can also help strengthen the kidneys, combat anemia, aid in detoxification, and activate cellular functions.
Schematic diagram of breathing smelting method
3. Tonghua Mixing Method
The Milky Way rotates and revolves
Self improvement, perseverance, and strong hiking
The belly contains a sea of qi and blood
Tonghua stirs up qi and blood, making it abundant
On the basis of the operation of qi and blood, it is necessary to integrate the functions of the stomach and kidney. By kneading and stirring, the stomach, intestines, and lower energizer can be fully activated, just like "cooking porridge", to ensure that the food you eat is fully digested, nutrition is absorbed, and dross is discharged.
Action essentials:
Stand naturally with feet parallel and shoulder width apart.
Rub your hands together and place them on your belly button. Start massaging your abdomen in a clockwise direction, starting from the inside out in small circles to the big circle, and then from the outside in large circles to the small circle, all the way back to your belly button. Stir vigorously 36 times without stopping or changing hands in between. Stir your stomach thoroughly with both hands, and the circle can be made larger to take care of all the internal organs. You can do it standing or lying in bed.
Benefits:
Promote digestion and absorption, strengthen the spleen and stomach, improve the utilization rate of diet, and alleviate bad breath; Defeat and reduce excess fat on the stomach; Improve sleep quality.
Schematic diagram of Tonghua mixing method
4. Imagining Wings
Birds fly in the sky
High vision, broad mind, and broad mindedness
Imagine wings taking me flying
Yidai Qi and Blood Jiaoba
The middle burner is the connecting part between the upper and lower parts of the human body, which is the channel for the flow of qi and blood, and is prone to narrowing and blockage. If the channel is blocked and the brain is constantly thinking, and qi and blood are concentrated in the head for a long time, it will cause heat in the upper part and cold in the lower part. So we need to use arm swinging and imagination to open up the middle focus pathway for lifting and entering.
Action essentials:
Stand naturally with feet parallel and shoulder width apart. Imagine your arms as your own wings, and lift them horizontally around your spine. Imagine the power of flying with your wings, flapping your arms up and down.
When walking uphill, feeling down, encountering difficulties, or facing setbacks in one's career, one can use the wings of imagination to bring joy to one's mood.
Benefits:
Adjusting mood, overcoming dark moods, and improving depression; Long term use can make one feel happy, have quick thinking, effectively improve breast diseases, and alleviate hunchback problems.
Imagine a schematic diagram of wings
5. Big swing arm
The waves of the sea rise and fall
Drive the vitality of the ocean
Swing your arms and move your body
Reciting the old and embracing the new brings endless vitality
Action essentials:
Stand naturally with feet parallel and shoulder width apart.
The first step is to swing in parallel. Relax your arms, use both hands to move them back and forth naturally, with the amplitude as large as possible. When swinging, keep your hands facing each other, palms inward, and fingertips straight.
Step two, cross toss. Relax your arms, use both hands to move your arms, and swing them back and forth naturally. Keep your palms inward and fingertips straight when swinging.
It can be done while standing or walking, and can be practiced at any time and place. Practice for a total of 30 minutes per day and swing your arm more than 1500 times for better results.
Benefits:
Activate the human energy system, activate the three burners, unblock the mammary gland, lower the three highs, regulate endocrine function, improve fatigue, dizziness, and night sweats.
Schematic diagram of large swing arm
6. Radiant spirit
Stand up with the spine as the axis
Swing your arms and start moving
Balance left and right, turn around
Smiling with a refreshed spirit
Action essentials:
Stand naturally with feet apart, shoulder width apart. The spine and waist rotate left and right, driving the arms to naturally swing upwards and diagonally, and the head and body twist in sync. Continuously and naturally rotate left and right. Be careful not to rotate too quickly to prevent dizziness.
Benefits:
Improve cervical discomfort, protect the spine, make oneself energetic, and resist fatigue.
Spiritual Revitalization Diagram
7. stomp your feet and follow
Inflammation caused by virtual fire
Floating yang in the brain
Stomp your heels
Qi and blood flow downwards
After opening up the middle burner pathway through imagining wings, swinging arms, and revitalizing the mind, it is necessary to drain the qi and blood from the upper burner.
Action essentials:
Stand up straight, take steps in place, lift your legs, and stomp your heels when landing. Guide the flow of qi and blood downwards.
Benefits:
Reduce internal environmental pressure, prevent qi and blood from attacking the heart and brain, relieve unsteady footsteps and rootless feet.
Stomping feet and schematic diagram
8. Energy sinking
In the era of the Internet, there are many brain teasers
Blood surges upwards but struggles to descend
Energy sinks, qi and blood move
Yunhua cycle can promote health and wellness
By combining imagination with physical massage, it is possible to guide qi and blood to flow down to the feet, restoring the balance of the body's qi and blood circulation
Action essentials:
The first step is to imagine a lotus flower under your feet. It can be with both feet on a lotus flower, or with a lotus flower at each foot. Lotus flowers can be red, white, or any other color, and the size can be determined by oneself. Lotus is a perennial aquatic plant with the characteristic of water. By imagining lotus flowers, one can help reduce fire, purify, expel pathogenic qi, and facilitate the sinking of qi and blood.
We can go to the park to observe lotus flowers, search for some pictures of lotus flowers online, and then imagine them. You can also use household items such as socks, slippers, and floor mats with lotus patterns to help better imagine.
When imagining, one should relax. Lotus flowers can be imagined in a very specific way or in a more vague way. If the lotus flower you come up with is not clear, don't worry. Just go to the point where you can think of it. The key is to maintain attention and keep the lotus flower on your feet.
Energy sinking health preservation method
Step two, massage the head. While imagining the lotus flower under your feet, hold your head with both hands and massage and push downwards symmetrically from the top to the center. When massaging, apply appropriate force to ensure that your hands are symmetrical. Massage can be divided into eight directions and four pairs, including left and right, front and back, left front and right back, right front and left back, etc. The massage range covers the head.
Before the massage, headwear, rubber bands, glasses, and other items can be removed for easy palm pushing. The massage intensity, duration, and frequency should be based on comfort. If discomfort or discomfort occurs, stop immediately.
Massage the head with both hands
In addition, imagining the lotus flower under your feet (Step 1) can also be used independently, allowing you to imagine anytime, anywhere in any situation such as studying, working, thinking, walking, queuing, dancing, resting, etc. You can focus on imagination, or keep imagining after imagining the lotus flower, and then do other things. If you interrupt your imagination because you want something else, don't worry, just imagine again.
Application of Energy Sinking Health Preservation Method
Special reminder: People with low blood pressure, hypoglycemia, anemia and other conditions can use less or no energy sinking as appropriate. In addition, pregnant women should also use it sparingly. If you feel uncomfortable or uncomfortable during the process, you should stop immediately.
Benefits:
Attract qi to descend, ignite fire to return to its original state, lower blood pressure and reduce fire, relieve dryness and dryness in the eyes, relieve stress, balance emotions, refresh the mind, relieve irritability and heat, improve cold hands and feet, balance physical and mental functions, and also improve symptoms such as nausea, vomiting, and headache.
9. The method of generating fluids for health preservation
Rotate clockwise around the base of the tongue to produce saliva
The fire ignites, the wind borrows the fire, and the spiral turns upwards
Activate hydraulic power, continuous circulation, widely distributed throughout the day
Water and liquid converge, springs flow continuously, and sweet dew fills the air
Moisturize and nourish, nourish the blood vessels, and make the skin radiant and green
Under the tongue is the main valve for human body fluids. After the rebalancing of qi and blood, it is necessary to promote the comprehensive circulation of water throughout the body, so that all organs and cells in the body can be nourished.
Action essentials:
Close your mouth, place your tongue against your gums (both inside and outside), and gently massage your gums in a clockwise direction of "up right down left". This will produce sweet saliva in your mouth, which can nourish your body when swallowed.
Benefits:
Nourishing saliva and teeth, nourishing blood vessels, long-term use can treat bad breath, nourish the skin, enhance the luster and elasticity of the skin and hair, and effectively improve hair loss problems.
Schematic diagram of the method of generating fluids for health preservation
10. Stepping with sharp toes (closing posture)
Spinal connectivity throughout the entire body
Hands in the sky, feet in the ground
Qi and blood are interconnected from top to bottom
Yunhua Cycle Warm Runyu
Action essentials:
Stand naturally with feet parallel and shoulder width apart. Fold your hands together in front of you, slowly raise and straighten your arms, stretch them up to the highest point, and then stand on tiptoe, as if hanging your whole body with a rope. Imagine your hands stretching infinitely upwards and infinitely deep, and your feet stretching infinitely downwards and infinitely deep. Hold your body in an extended position for 5 seconds, then slowly lower your hands synchronously, and your hands naturally hang down to your sides. This is one movement. Repeat this action and pull your body into a straight line.
Schematic diagram of tiptoe
Benefits:
Straighten the body, promote the circulation of qi and blood, and promote the circulation of the body. Preventing varicose veins, relieving edema, nourishing kidney and qi can have the effect of protecting and improving kidney function.
Summary of Natural Health Exercises:
Firstly, the abdominal breathing three open method and respiratory smelting method are used to vigorously activate the whole body's qi and blood. In addition, the method of promoting digestion, nutrient absorption, and waste excretion is used to regulate and ensure the normal function of the lower burner; Then, by imagining wings, swinging arms, and feeling refreshed, three different levels of upper limb movements are used to clear the middle focus and open up the pathway for the rise and fall of qi and blood; Then, by stomping the heels and using the energy sinking health preservation method, the qi and blood are drawn down from above to achieve a rebalancing of the body's qi and blood. The body's water circulation is regulated through the nourishing method of generating fluids; Finally, by tiptoeing, straighten and straighten the areas where the body may be misaligned, from head to spine, and from the three burners to the five organs, ensuring comprehensive systemic circulation in the human body. Through ten exercises, restore the original functions of various organs and play their due roles.
Regular practice of natural health exercises can restore the body's natural rhythm, improve physical fitness, and prevent the occurrence of various diseases. When doing exercises, one should be correct, natural, sufficient, in place, and self consistent, avoiding going too far.
Source: https://www.thinkflow.com.cn/
