School of Karate, Qigong, Tai Chi Chuan in Kiev
Qigong training program. Stages of the study.

Short course of Qigong

Qigong Levels

Training technique is based on the principle from simple to complex, which allows to avoid overloading and to enjoy lessons.

1st Stage Preparatory.

Students learn initial techniques to manage their psycho-emotional and physical state. For this purpose are used rather simple, affordable and effective exercises.

) Meditation. With the help of casting of different images and situations, we learn to relax the mind, reduce stress, relax the body. We apperceive technique of development of harmonious thinking, feelings of world and cooperation with it. We develop our creative abilities. We learn to work with our attitudes, improve moral qualities. We develop will power and ability to resist the negative influences. We form a positive image of our "I".

B) Physical exercises. We study the dynamic and static Qigong complexes aimed at warm-up of groups of the joint and spine (stimulates the central nervous system, develop the main muscle groups, strengthens ligaments, improves joint mobility, strengthens blood vessels, improves blood flow, increases the overall tone, improves immunity, develops so-called "muscular joy." We study special breathing techniques, activating the protective functions of the body

C) Converse with nature. Visiting various picturesque nature. We learn to feel the energy of plants, earth, sky .... We learning to harmoniously communicate with the living world around us, to merge with the energy of nature.

2nd Stage

) Meditation. Deepening of obtained in the first stage of practice skills. Development of neatness of moral stance. Independent formation of the ideal image of own "I". Ability to follow selected rules of positive behavior without compromise. Developing the ability to analyze the situation, introspection. The development of will power, courage. Familiarity with the most effective methods of internal self-improvement, with biographies of masters, who developed them. We learn to use the creative force in life, to fill it with joy of creation. We develop intuitive communication and intuitive way of making decisions.

B) Physical exercises. We study the dynamic and static Qigong complexes aimed at warm-up of groups of the joint and spine. We study special breathing techniques. We study the initial complex of Taiji Quan. We acquire skills of feeling, development and management of inner energy.

C) Converse with nature. Visiting various picturesque nature. We learn to feel deeper the energy of plants, earth, sky .... To feel, how the plants, the earth ... - all components of the "nature" are communicating and interacting with each other. We learn to be a harmonious part of this interaction.

3rd Stage

) Meditation. Deepening of obtained in the first stage of practice skills. Practicing of self-exploration methods. Skills to feel the highest levels of energy. The development of "inner vision the nature of things." Sense of unity. Further development of intuitive communication and intuitive way of making decisions

B) Physical exercises. We study the dynamic and static Qigong complexes aimed at warm-up of groups of the joint and spine. We study special breathing techniques. We master full form of Tai Chi Chuan. We learn to work with objects. We acquire skills of feeling, development and management of inner energy. We master Tai Chi Chuan deployment.

C) Converse with nature. Visiting various picturesque nature. We learn to feel the soul of the outworld. And feeling that everything - plants, earth, sky - is live - to love this world. Highest sense governs all our motives ...

Detailed program of the 1st stage

At the initial stage are used in various combinations, individually selected, Qigong techniques, (nominally) divided into two directions - Wei-Dan (accumulation of energy, developing more muscle corset and ligaments) and Nei-Dan (accumulation of "internal" energy, development of energy centers, allowing to configure the most delicate processes in the body, to improve sensitivity, the ability to develop self-enquiry and to achieve Unity, Harmony):

Relax-meditation with background music in the supine or sitting position (duration 15-30 minutes) "Casting ourselves at the forest opening, the morning sun warms and cleanses the body from fatigue and illness all the internal organs. We become transparent to sunlight and beauty of the world ... "

The result: sense of pleasant lightness and vivacity inf the whole body, total or partial pain relief, inward peace. Sometimes you want to sleep.

Mobilizing meditation - Correction of life mindsets. Developing the ability to mobilize the body and soul to solve life problems, overcome obstacles.

The result - overall tonus improvement, removal of psychological blocks, sense of self-confidence.

Meditation - is a self-enquiry. We learn to tune in to our internal organs, try to understand, which feelings, thoughts, words are useful, and which are not. If a any organ is sick - try to feel: why it is sick, what attitudes brought it to disharmony, which thoughts and feelings are desirable for its recovery? Self-enquiry helps to penetrate into the depths of own soul, to understand ourselves.

Diaphragm (mild) breathing combined with energy breathing (duration 5-10 minutes) in the standing, sitting position or lying on the back. The hands are crossed on the abdominal at the point approximately 8 cm below the omphalus.

The result: slight heating initially in the lower spine, then in the entire spine, then a pleasant warmth spreads throughout the body. A sense of the process of filling with energy and health of internal organs - especially those with pathology.

"Brachypnoe, focusing on different parts of the lungs.

The result: Stimulation of the respiratory system (especially the lungs) saturation of blood with oxygen, metabolism improvement, CNS stimulation, increase of immunity.

Big Tree position (or Tree wrapping around) combined with diaphragm and energy breathing (during 5-10 minutes) in standing, sitting position or lying on the back. Hands like form a semicircle. The palms are placed opposite to Tanden (on the abdominal at the point approximately 8 cm below the omphalus).

The result: slight heating initially in the lower spine, then in the entire spine, then a pleasant warmth spreads throughout the body. A sense of the process of filling with energy and health of internal organs - especially those with pathology.

1. Diaphragm (mild) breathing combined with energy breathing (duration 5-10 minutes) in the standing, sitting position. (May be practiced only by people who have no contraindications to significant physical Loads), the palm like pushing away something very heavy. Take a deep breath with a concentration in Tanden, then slowly exhale with considerable effort (similar to wheeze). At the same time tighten main muscles groups.

The result: strong blood saturation with oxygen, acceleration of metabolism and especially aerobic processes, strong heating of the entire body (up to 39?), especially the nose, throat and bronchial tubes. A significant increase in blood pressure and heart rate. With few breathing cycles it is possible to get rid of ARD, influenza, bronchitis, improve the overall tone. It rapidly increases the explosive muscle strength. It is often used in martial arts.

1. Rolling an imaginary ball between your hands (duration of 5-10 minutes) in a sitting position or lying on your back.

The result: heating of the hands,then feeling of energy accumulation between them as between the capacitor plates. Activation of the major Dantyans. As a result of the effect of accumulated energy on the bio-active points on the hands - there is an increase of tone of the related organs, warming up of the spine, pleasant warmth spreads throughout the body. Rise of general tone, pressure normalization. Relaxation of the nervous system. Improved sleep.

"Hands of Boddhidharmy" (founder of the Shaolin Monastery) in standing, sitting or lying on the back position. Strong tension and relaxation of fists only in imagination. Hand position changes during the exercise.

The result: heating of the hands, then arms, then tonification of all muscular corset, CNS. Rise of general tone, a sense of pleasant strength in the entire body and self-confidence. Relaxation of the nervous system.

Contactless body massage with the energy, accumulated on the palms.

The result: The movement of the palms causes the movement of energy along the spine. Pleasant warmth or coolness spreads throughout the body. Relaxation of the nervous system. Normalization of pressure.

Warm up of the spine and major joints groups in standing, sitting or lying on the back positions. Body movements are similar to writhing movements of the snake.

The result: Stress relief. Rise of general tone. Relaxation.

Self-massage of hands, face, head, ear auricles, tapping with hands of the whole body, massage of the kidneys area.

The result: Ear auricles massage - massage of bioactive points - causes an increase in the overall tone. Redistribution of accumulated energy through the body. Feeling of the pleasant lightness and vigor in the entire body.

Gymnastics for eyes - focus on near and distant objects. Work with mental images.

The result: Increased in eye muscles tone, relaxation of the visual centers of the brain. Relaxation of the nervous system.

Qigong at walking. Step with a roll from heel to toe. Step with the rise of the toe. Respiratory practice, special work with the energy.

The result: Active stimulation of nerve endings on the foot. CNS stimulation. Rise of general tone. Redistribution of accumulated energy through the body. Feeling of the pleasant lightness and vigor in the entire body.

Qigong. The method of "lowering the fingers" (Ban chih fa)

This exercise is not the case for other areas of qigong. It is good for those, who are limited in mobility. Finger movements are original techniques that constitute the essence of the described method.

In the result of finger movements, committed in a certain sequence, are formed the impulses of information influencing the twelve main channels, eight "miraculous" channels and internal organs. Special work with fingers id used in Tai Chi Chuan as well.

Mudras - Yoga of fingers

An effective system of self-treating and self-improvement, developed by Taoist and Buddhist monks. It is good for those, who are limited in mobility.

The result: Mudras technique allows using special gestures and breathing techniques to harmonize the internal and external flow of energy (Qi), passing through the outer channel and to fill internal organs with vital force. With the help of healing Mudras it is possible to get rid of many diseases.

Converse with nature. We improve the ability to accumulate the energy, dealing with trees, flowers, sky, earth ...

The result: Reactivation connections with nature. Ability to feel what specific energy is short and consciously bring it to your microcosm. Rise of general tone. Feeling of renewal and improvement of quality of life forces.

The art of healing sounds. Ability with singing special sounds to attract energy to the internal organs, at the resonant sound.

The result: feeling of warming-up, increase internal organ or group of organs tone. Rise of general tone. Stress relief. Feeling of the pleasant lightness and vigor in the entire body.

Tai Chi step. Step with the rise of the toe.

The result: Active stimulation of nerve endings on the foot. CNS stimulation.

Exercises: "Spreading the wild horse's mane", "cloud movement", "Fighting back from a wild monkey", "Blooming lotus" - a new stage in the study of Qigong, which includes a variety of Qigong exercises that run simultaneously.

The result: Tai Chi is particularly useful due to complex affects on the body, without causing too much energy inflow to separate points and gently redirecting it.

Taiji Quan Jansa. Taiji Quan Complexes harmoniously combine all these techniques and hundreds of others. You can pay much attention to the physical development of the body, self-selecting nature and level of the load (development of power, dynamic qualities, plastics and sense of rhythm) as these systems include hundreds of different body positions and require execution of exercises at different speeds. In addition to the wellness aspect, it's customizable to focus on fighting - as all exercises of Tai Chi Chuan can be used for self-defense.

Shotokan - school of traditional Karate in Kiev. A.Kozak.