Training Theory: Understanding the principles behind Qigong training is important establishing and maintaining the practitioner’s confidence in what he or she is practicing. The principle is the root of your practice. Every Qigong form or practice has its special purpose and theory. If you do not know the purpose and theory, your practice will be hollow and shallow. The following are several key fundamental principles of Qigong training. .
Relaxing the Body There are three successive levels of relaxation, which is one foundation of regulating the body. The first level is postural relaxation where you are able to stand comfortably and look relaxed. The second level is relaxation of the muscles and tendons. Your mind must be directed deeply into the muscles and tendons. The third level is deep relaxation which reaches into the internal organs and allows you to sense their state. Learn to relax deeply into the internal organs and to relax the muscles that enclose the organs.
In the case of Qigong treatment for arthritis, only when you have reached the third level of relaxation can you lead the qi deeply into the joint where it can repair the damage. Therefore the Qigong treatment must begin with relaxed and gentle movements to smoothly increase Qi circulation. The first stage of treatment is to learn how to relax and avoid muscle/tendon tension and stress, which can increase pressure on the joint and continue to damage it. You must also place your mind on the arthritic joints. The more you bring your mind deeply into the joint and relax it, the more Qi will circulate smoothly and freely to repair the damage.
Deep, Relaxed Breathing. In addition to the body being relaxed, the breathing must be long, deep, and calm. When you exhale, you instinctively lead Qi to the skin surface and when you inhale you lead it inward to the bone marrow and the internal organs. Using Qigong to cure arthritis, you must inhale and exhale deeply and calmly so that you can lead the Qi deeply into the joint and on exhalation lead it outward to dissipate the excess or stagnant Qi which has accumulated in the joints. Visualize that you are breathing in and out of the damaged area.
Emotions affect breathing. Your emotions must be calm in order for your breathing to be calm. The mind and breathing are also interdependent. Deep and calm breathing relaxes the body and mind. Deep breathing does not mean filling the lungs to full capacity because that would tense the muscles and interfere with the absorption of oxygen. Use only 70 to 80 per cent of the lungs capacity. When you regulate your breathing, the first priority is to keep the lungs calm and relaxed.
Calm and Focused Mind. The mind plays a very important role in Qigong. When the mind is strong the qi is strong. The mind must be led away from outside distractions and turned inward to feel what is going on inside your body. Your mind must be calm, relaxed and concentrated so that you can feel or sense the Qi.
Therefore the first step of Qigong training is to develop your mind. The first secret of a strong mind is calmness. When your mind is calm, then it can be steady. Once steady, then you are at peace. The final goal of regulating the mind is the “thought of no thought” where your mind is free from the influences of the present such as worry, happiness, and sadness. When you reach this state, you will be able to relax deeply into your bone marrow and internal organs.
Raising the Spirit Fighting spirit is more important than anything else in a battle. Spirit is the center and root of a fight. In a battle, for a soldier to have high morale, he must know why he is fighting and how to fight. This in turn will raise his spirit, strengthen his will, and increase his patience and endurance. In order to reach the final goal of Qigong you must have three fundamental spiritual roots: will, patience, and endurance.
General Principles of Qigong Exercises for Arthritis
The best time to practice is early morning, even though the pain and stiffness of arthritis are usually most severe at this time. In early morning, the Qi is most stagnant. If you can to some massage and Qigong exercises then, you should be able to relieve the stagnation and lessen the discomfort for the rest of the day. Gently and lightly massage the joints until they are warm and the Qi circulation has increased, then gradually and gently start the Qigong exercises. You should also do the exercises right before going to bed to smooth out any Qi stagnation. This will speed the repair and healing of the joints as your sleep and lessen the pain and stiffness the next morning. If you are able, add another practice session in the afternoon. Normally your Qi is the strongest in the afternoon. You may take advantage of this to do Qigong exercises and lead Qi to the joints. If you have the time, you can do the exercises at other times as well.
1. Do not engage in heavy Qigong exercises when your joints are inflamed. Gently massage the joint and do light Qigong.
2. When you have less pain and stiffness, take advantage and practice a little more than usual.
3. Don’t overdo it. If you still have significant pain two hours after exercising, then you probably overdid it.
4. Practice a comfortable length of time and gradually increase the repetitions.
5. Focus your mind on the area you are exercising. Imagine breathing in and out of the joint.
6. Dress warm and comfortably. Avoid exposing your joints to cold or wind. After exercise, cover your joints and keep them warm.
You should start to see improvement after three months of consistent practice.