Editorial Trial. Chinese qigong gymnastics for your health

Chinese Qigong gymnastics has long established itself as an effective way to maintain vitality and improve health. But unlike yoga, which is already familiar to us, it is quite difficult to find qigong in the schedules of studios and fitness clubs. One of the reasons, in my opinion, is the fact that Chinese gymnastics itself is something very personal, chamber and it is very difficult to imagine that behind the wall during qigong-practice a dozen girls are doing aerobics with upbeat music.

But, as they say, he who seeks will always find! So, not thinking long, one early Friday morning we went in search of our spiritual “I” in a small and very cozy Mind Body Studio by World Class on Chistye Prudy.

What is qigong?

Qigong is not just gymnastics, it is a centuries-old tradition, which formed the basis of modern practices. Expressed in scientific language, such training is a holistic system aimed at preserving health. The methodology includes not only the gymnastics itself, but also breathing exercises and meditation.

The very word “qigong” is formed from two components: “Qi” – the flow of energy, life force, the foundation on which the entire Chinese philosophy is built and “Gong” – work, achievement. It turns out that Qigong can be translated as “working with your flow of energy, your life force”.

Subtleties. What does Qigong come in different forms?

External Qigong can be categorized into two areas:

– Static Qigong – maintaining stationary postures in which a person relaxes, meditates, and performs breathing exercises.

– Dynamic Qigong is exercises and elements of self-massage.

Tip: In the book “Qigong. History, Theory, Practice”, written by Qigong master Ma Jizhen and orientalist May Bogachikhin, reveals the features of philosophy, gymnastics and breathing exercises. The book will be useful for both beginners and experienced practitioners.

Who is suitable for Qigong? Recommendations for action

Qigong training is a kind of meditation, which allows you to calm your thoughts, relax your muscles and get rid of stress, which, in turn, has a positive effect on the mood and health of a person. The main and, perhaps, the most interesting difference between Qigong gymnastics and yoga for beginners is that you do not need to have a good stretch. Even people with limitations in the musculoskeletal system can perform elements of Chinese gymnastics. Qigong has practically no contraindications and is suitable for:

Development of concentration. Constant concentration on the movements affects the brain, accustoming it to attention and awareness.

Alignment of posture. Lifting the arms stretches the spine. Side-to-side rotations and bends develop flexibility of the back and lumbar spine in particular.

Relieving tension and emotional fatigue. During the classes a lot of attention is paid to meditation. You need to fully concentrate on the practice, and if there are outside thoughts, take a break, calm them down, and only then continue.

Recovering from an injury. Qigong movements are smooth and easy, can be used as a “unloading day” in between intense workouts.

Training in the morning

The very idea of morning practices, or for that matter, if we speak a little less philosophically, even ordinary morning workouts is simple and thus ingenious. It doesn’t require anything special from you. I’m lying, of course it requires, a tremendous amount of willpower and a sincere desire to increase your productivity throughout the day. Many workouts in the studio on Chistye Prudy start early in the morning. For example, you can visit qigong, yoga or pilates on a regular weekday starting at 8 o’clock. The feeling that the day has just begun and you have already done so much for your body and health is priceless!

Marat Kalmurzaev, manager of Mind Body Studio by World Class, orthopedic traumatologist: “In our studio there are many trainings that are tied to a specific time. For example, Qigong is effective to do in the morning. Morning workouts should energize you for the whole day, so they are more motivating, in the evening the emphasis is on relaxation.”

Advantages of the studio format

It is unlikely that among our readers there are people who, after reading the material, will consciously decide to buy a year’s subscription to the gym, solely for the sake of Qigong practice. Indeed, Chinese gymnastics is something that needs to be tried: to establish contact with the trainer, to get in touch with the philosophy and atmosphere, at least to sign up for a class and understand whether this direction suits you. In this respect, the studio format is very convenient: you do not need to buy an expensive subscription and thus impose a number of obligations, you have a unique opportunity to join any Mind Body training session and pay only for the session you attend. This is a great opportunity to treat your morning workout as a reward, as a way to unload your body after a hard work week or intensive strength training in the gym.

Marat Kalmurzaev, manager of Mind Body Studio by World Class, orthopedic traumatologist: “Many people work out with us 2-3 times a week, some more often, some less often. All Mind Body programs are some kind of body training. It’s all about what effect you want. You understand that if we want to learn a foreign language, we need to study regularly, and the same happens with our body. Similar to school or institute, the more often we go to practice, the sooner we can teach our body awareness and new movements.”

Pre-workout equipment checklist

– Sneakers are optional, as the class is barefoot;

– If you’re afraid of getting cold, you can bring light socks with rubberized, non-slip soles;

– Slippers or slippers to get from the locker room to the gym;

– A comfortable T-shirt;

– Sports bra (for girls);

– Shorts, tights or sports pants of your choice (the outfit should be comfortable and not constrict your movements).

Difficulty: 2 out of 5

Conclusion: you don’t have to love Qigong, but you should try it. It’s not difficult, it’s interesting. I advise you to start exploring Qigong in the company of a trainer, as only he will be able to look at you from the outside and in time point out possible mistakes. As for the effect, after the class I really felt a rush of positive energy and, as it seemed to me, I began to understand a little better Chinese businessmen, who have long been using this practice instead of our usual morning exercise.

You can sign up for the training here.