Eastern gymnastic practices are aimed at maintaining and acquiring body health, harmony of spirit, and peace of mind. To this day, such gymnastics are popular because... humanity has not yet invented anything of similar effectiveness.
Lee Holden managed to learn from the experience of the Taoist sages, whose message the master conveys to everyone.
Training with Lee Holden allows you to get rid of all the problems of modern society, living in a super-fast rhythm. More details about the master who tirelessly calls for a positive perception of reality and his modified gymnastic complex will be discussed further.
What is Qigong gymnastics
Qigong is an oriental gymnastics whose main purpose is to improve health and improve the human body and spirit. This complex belongs to the category of superficial practices and is a preparatory stage before moving on to deep ones.
For those who have just turned to the eastern complexes, Qigong will be an excellent impetus for further achievements.
The complex contains a symbiosis of breathing techniques, management of internal energy and physical stress on muscle fibers, which allows you to completely clear your consciousness and thoughts, while bringing the body shell into ideal forms for a person.
Those who have already tried the complex exercise on themselves note the following results:
- acceleration of metabolic processes;
- the emergence of inner peace, harmony, tranquility, abstraction from the bustle of the world;
- development of the body shell: gradual loss of extra pounds, strengthening of the muscle corset, appearance of uniform body relief;
- thanks to the massage techniques included in the gymnastics exercises, modified skin areas are brought back to normal: stretch marks, sagging skin, and cellulite gradually disappear;
- stabilization of blood pressure and heart rate;
- reduction of pain during pathological processes in joint and bone tissues;
- getting rid of stress, depression, absent-mindedness and other manifestations of nervous disorders;
- complete relief from migraines, headaches, dizziness;
- improvement of well-being, mood, etc.
The effectiveness of the practice is achieved not so much through strength training, but through the removal of nervous tension, which forces the body to accumulate fat reserves.
Exercise 7. Playing with the ball
The Chinese call this exercise ball play, but in reality it is more like playing with a balloon, since the movements must be performed smoothly and easily. Let me remind you that each subsequent exercise goes into the next one. From the previous position, slowly straighten up, body to the left. The left hand remains in the same position, and point the right hand up to the left, palm also up.
When your right hand is at the level of your left shoulder, move it as if you were throwing a balloon. In this case, shift the center of gravity to your left leg.
Lower your right arm and repeat the movement on the other side. When doing this, follow the imaginary ball with your eyes and focus on your hands. Try to make your movements enjoyable, slow and smooth. As you inhale, move your hand up, and as you exhale, move your hand down.
Benefit: exercise has a tonic effect on the entire body.
Lee Holden: what special did the master do
Before he started using Eastern practices, Lee was an average American guy who was actively involved in football and practiced a healthy lifestyle.
One day, the future master realized that in order to maintain complete control not only over the body, but also over the mind, he needed something more than what he was doing at the moment. It was this conclusion that led Lee to experiments with oriental gymnastics, among which he chose Qigong - the most effective and comprehensive method of self-knowledge and self-control.
However, the original practice of Qigong is an extremely complex gymnastics, especially if we talk about its use by an ordinary resident of a metropolis. Lee Holden managed to simplify the exercises of the complex without losing their effectiveness and original ancient structure.
The master improved the program year after year and the results of his hard work exceeded all of Lee’s expectations.
The trainer created an individual course based on an ancient methodology, which became accessible to people of different levels of physical fitness and age. Lee Holden's gymnastics is a modern method of self-healing that does not require any special conditions or the participation of a trainer.
Absolutely everyone can do this gymnastics independently in clothes and a place that is comfortable for them. Qigong gymnastics from Master Li are simple exercises with a comprehensive focus.
Lee Holden Qigong and reviews
California resident Lee Holden, a former football player, is interested in oriental medicine, yoga, and Chinese practices. He mastered qigong perfectly and developed a simplified version of it.
The differences are primarily in time. This is 10-20 minutes in the daily routine. The Lee Holden complex consists of selected most effective exercises without losing its medical and philosophical integrity.
Classes include several simple movements, which, combined with proper breathing and emotional attitude, produce amazing results.
If you do not have time to independently and deeply study the qigong technique, then take advantage of the unique opportunity to get a ready-made version of it from the article “Qigong for beginners - video lessons.”
Qigong exercises for beginners, recorded on video, will facilitate your understanding of Qigong practice and help you perform them correctly.
Now let’s move from theory to practice of qigong gymnastics in video lessons.
When the mind is too busy with thoughts, there is not enough energy for digestion. This complex demonstrates correct breathing with the participation of the abdominal cavity, relieves tension in the digestive organs, and teaches how to process negative energy and emotions.
Expert assessment: Constantly performing such exercises strengthens the internal organs. Since the main focus is on the digestive system, classes can begin no earlier than 2 hours after eating.
The first pillar on which health rests is mental state. Energy can be transformed so that it benefits the body. Lee Holden explains how changing your breathing and massaging acupuncture points can help you change your emotional state.
Expert assessment: From a medical point of view, it is confirmed that with different emotional moods a person’s breathing changes. It makes sense that changing one's breathing and thoughts to positive ones can calm a person and possibly prevent the onset of illness.
Watching the video will give you live communication with the master, and his answers and recommendations for getting rid of scoliosis, pinched nerves, and displaced discs will help many. The spine is allegorically called the stem of life, holding the vital organs. Therefore, these exercises will improve not only the spine, but the entire body.
Expert assessment: Physical therapy is recommended for people with spinal problems. The exercises proposed by Lee Holden are perfect for both treatment and prevention.
Many of these exercises were kept secret by the monks for a long time. Now you can do them whenever you want, any time of the day. You will be surprised by the strength and energy you will feel after 15 minutes of exercise.
Expert assessment: The complex competently combines elements of massage, gymnastic movements, breathing exercises and promotes the harmonization of vital processes.
For a body tired during the day, smooth movements and getting rid of negative energy are suitable. Stretching for tense areas of the neck and arms will free them from the daily burden of problems and open them up to the entry of positive energy. Shaking your arms and legs relieves nervous tension - it is constantly used by athletes.
Expert assessment: The complex is especially recommended for people who sit at the computer all day. It is also necessary for other people who are no longer in a hurry about business and will be able to work through the movements carefully and thoroughly.
Despite his very typical Chinese name, Lee Holden was not born in China. An ordinary guy lived in America, played American football, and one day he realized that Eastern practices helped him not only control his body, but also clear his mind, which is important in the bustle of big cities. Lee tried a lot, but it was Qigong that was ideal for him. By the way, Holden is still alive today and is an excellent example of the beneficial effects of exercise on the body.
He did this very well and developed individual programs for people with different physical fitness and abilities. In his videos, Lee Holden demonstrates Qigong exercises in as much detail as possible, wearing simple clothes and being in an ordinary living room, and not in a gym. By this, he emphasizes the universality of his approach, and the name of the course “Qigong for everyone” suggests that everyone can enjoy gymnastics. Thanks to Lee Holden, self-healing is no longer something incredible.
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Lee Holden has developed a special technique that is aimed at improving digestive processes and, as a result, loss of excess fat accumulation, and general stabilization of the functioning of the gastrointestinal tract.
The author of the technique claims that just 15-minute daily exercises will help you forget forever about the manifestations of gastritis, intestinal disorders, flatulence, colic, cramps, nausea and many other unpleasant symptoms of improper bowel function.
The principle of gymnastics is that the energy flow of Qi enters the human body when performing a respiratory complex and distributes this energy throughout all cells and organs through special physical activity.
Qigong gymnastics exercises to normalize digestion contain special manipulations with the fingers, hands, and palms against the background of proper breathing with the stomach, diaphragm, saturation of cells with oxygen and extreme concentration on Qi energy.
In the video tutorials, Master Li describes in detail the technique of performing each element of the program and clearly demonstrates each movement.
Exercise 5. Pulling the shoulder back
This exercise was the most difficult for me; for a long time I could not understand from the description whether I was performing it correctly, but over time I began to get the hang of it. Therefore, I will try to describe it as clearly as possible.
While remaining in a quarter squat, extend your left arm straight out in front of you, palm facing up. Simultaneously with this movement, bend your elbow and turn your right arm palm up and move it to your hip. As soon as your right hand is at hip level, begin to turn your body to the right, and raise your hand in a smooth, wide movement to ear level. The eyes follow the right palm.
Then bend the right arm at the elbow and forcefully push it forward with the palm somewhere at ear level. At the same time, the left arm bends at the elbow, describes an arc with the palm and lowers to hip level.
Next, the exercise is repeated symmetrically in the other direction, while you need to monitor your breathing: pulling the arm back - inhale, pushing it out - exhale. Attention is focused on the arms and shoulders.
Benefits: the exercise has a very good effect on the hands, shoulder and elbow joints, it is also recommended for diseases of the upper respiratory tract, and helps with asthma.
Qigong for calming
Feelings of pain, tension and stiffness in the muscles of the body are directly related to accumulated stress and fatigue. Every day, the human body is faced with hundreds of unpleasant situations that have a negative impact on the body and state of mind.
Lee Holden guarantees that regular use of the practice will help not only balance the functioning of the nervous system, get rid of the consequences of already accumulated tension, but also develop a special immunity to the perception of external stimuli in the future.
The calming program includes exercises to relieve fatigue from the neck, spinal regions, arms, and leg muscles. correctly synchronized breathing, the ability to focus on energy flows open up the hidden possibilities of internal energy, the circulation of Qi flows, and the expansion of consciousness.
Just 10-15 minutes of Qigong exercises a day can cope with even the most serious stressful situations.
Exercise 6. Boating
After finishing the previous exercise, bend your knees, but a little more than in the previous exercises, lean forward a little and lower your arms freely. From this position, we move our straight arms back, turn our palms up, then raise our arms as high as possible, straightening our knees at the same time.
The arms describe a circular motion and lower down, while bending the legs at the knees. We concentrate our attention on the arms and back. As you inhale, raise your arms; as you exhale, lower your arms down.
Benefit: exercise has a positive effect on the nervous system, heart and digestive organs.
Qigong for the spine
Stiffness and tension in the lower body are consequences of a sedentary lifestyle and work that is typical for most urban residents. Lee Holden has developed a complex that allows you to relieve pain in the spine by getting rid of negative energy flows.
For the exercises in this part of the program, you will need a mat or blanket that allows the practitioner to sit comfortably on the floor.
The elements of the complex contain exercises in a lying position, sitting, and stretching elements.
The author suggests using abdominal retraction techniques, the “Mountain Rising from the Sea” exercise (raising the hip area up from a supine position), massaging the lower back by rocking the body with the knees pressed to the chest, stretching the outer and inner thighs, and many others.
This part of the lesson is aimed at relieving pain not only from the spinal regions, but also from organs that are located in the lower part of the body (liver, kidneys, etc.)
Exercise 2. Expansion of the chest
As you inhale from the quarter squat position, smoothly straighten your knees, at the same time raise your arms forward to shoulder level and turn them with your palms facing each other and spread them to the sides with your palms up. Attention is focused on the chest.
As you exhale, bring your arms in front of you with your palms facing each other, smoothly lower your arms, while simultaneously turning your palms down, moving into a quarter squat. The hands smoothly touch the knees, the legs straighten.
Benefits: exercise is useful for diseases of the heart, lungs, shortness of breath, rapid heartbeat, and neuroses.
Qigong for longevity
According to Chinese wisdom, the key to longevity is good kidney function. It is this organ that is emphasized in Lee Holden’s gymnastics for longevity. The effectiveness of Qigong for extending life has been proven by a record number of centenarians among Eastern monks.
The technique contains exercises performed on the basis of special turns of the body, tapping on the “Sea of Qi”, (abdominal) “Gate of Life” (lumbar region), external and internal sides of the legs, hips and other areas of the body.
A complex effect on vital points, according to Lee, not only prolongs life, but also restores health, vital energy, improves mood, and uplifts spirit.
Qigong is the science of self-regulation, born in the East
Unites movement, breathing, consciousness and philosophy. At its origins lies the idea of the existence of a special energy “qi”, which exists in every person. Qigong is a set of traditional exercises that emerged from Taoist alchemy and Buddhist practices.
Qigong as a healing and strengthening activity has been known in China for several thousand years. Taoist monks created a system of breathing exercises as a way to heal and maintain internal balance.
Even then, in Ancient China, based on ideas about the philosophy of a still nameless technique, doctors developed successful methods of healing from various ailments. Formed over many centuries, the teaching absorbed all the best from Eastern philosophy, but only in the 50s of the last century the Chinese government combined diverse approaches into a single system, presenting to the world a system called qigong.
For the general public, the practice is known only from the side of traditional medicine, but it is worth noting that there are various schools in addition to healing: martial, philosophical, Confucian, religious and many others. Engaged in various activities, adherents follow a common philosophy: qi is the flow of energy and vitality, gong is work. Literally – working with internal energy.
Evening Qigong
In this part of the lesson, the master insists that deep breathing is the key to good health, energy recharging of the body by enriching cellular compounds with missing oxygen.
Just a few minutes of the complex will help you recover after a busy day at work, move on to home peace after work stress, completely clearing your mind and mind.
Thanks to this complex, stress is transformed into energy, and the nervous system stops responding to stimuli, relaxing and coming to a state of complete peace.
Lee divides the evening ritual into 2 possible techniques, which differ in the time of the session.
If the practitioner has enough time resources, the best option would be a 20-minute evening Qigong. However, to save time, you can use a 10-minute ritual, which is no less effective than the previous one.
Evening exercises are aimed at relaxing the muscles of the back, arms, and neck.
Tilts, turns, special movements of the arms, pelvis and correct execution of deep breaths and exhalations will help the body move into a state of complete peace.
Exercise 3. Rainbow swing.
As you inhale after completing the previous exercise, slowly raise your straight arms up with your palms facing each other.
As you exhale, transfer the center of gravity to your slightly bent right leg, while keeping your foot on the floor, your left leg straightened and touching the floor only with your toe. At the same time, tilt your body to the left, pointing your left hand horizontally to the left. The right hand passes over the head, palm down.
Repeat the movement in the other direction. While doing the exercise, imagine a colorful rainbow floating above you. Watch your breathing: arms up – inhale, arms to the sides – exhale.
Benefit: exercise is useful for diseases of the thoracic and lumbar spine, reduces fat deposits in the lumbar region.
Morning exercises from Lee Holden
Several complexes from Lee Holden are worthy of special attention.
10-minute morning exercise
In the author's complex, Lee has provided an option for classes for those who do not have enough time for a full morning warm-up.
Thanks to the 10-minute program, each cell of the body can easily awaken from sleep, be saturated with oxygen, and acquire the necessary energy reserve for a fruitful working day.
A short lesson contains the most effective elements of the cycle, dispersing Qi throughout the body.
Exercise from the morning cycle 20 minutes
Unlike a short 10-minute warm-up, this version of the morning exercise is supplemented with some auxiliary elements: bending, stretching, activating the spinal compartments. Lee complicated the lesson with a requirement for maximum mental concentration, a requirement for a complete reunification of spirituality and physicality.
Exercises from the Lee Holden complex
All exercises from the master’s famous complex are absolutely simple and do not require special preparation on the part of the practitioner.
To better understand the essence and technical side, here are examples of some basic gymnastic elements from Lee Holden’s morning complex:
Knocking on the door of life
Starting position: standing straight, feet shoulder-width apart. The arms, neck, and back should be completely relaxed. Rocking movements are made from side to side, the hands hit either the abdominal cavity or the lower back.
The blows should not cause pain; their task is to stimulate biologically active points that are responsible for the physical and mental health of the body.
The duration of the exercise depends on the time available to the practitioner, but not less than 1 minute.
Tiger
In several parts of the program there are 2 variants of this exercise. They are similar to each other, but still slightly different. In the morning exercises “Tiger” is performed as follows: take a deep breath - arms rise upward with all your might, exhale - lower down while bending your knees.
The pelvis is pulled back until it reaches a line parallel to the floor. The exercise must be performed at an extremely slow pace, without any sudden movements. The depth of squats depends only on the capabilities of those involved. The ideal option is the squat technique described above, however, even shallow squats will give a positive result in strengthening the legs, buttocks, and normalizing kidney activity.
According to Lee, the exercise releases the tiger energy that lies within every person.
Qi massage
Holden's technique includes massage elements that promote the functioning of internal organs. These massage movements are aimed at improving the health of the kidneys, the health of which is the true reason for longevity.
The exercise consists of gently superficially tapping the kidney area. then connect other parts of the body: legs (external and internal sides), thighs, legs. Then the transition is made to the upper part: stomach, chest, neck, arms.
The final stage is tapping the chest with fists. This exercise strengthens the immune system and awakens powerful vital energy.
Buddha holding the Earth
The arms are closed in the hands, forming a circle, raised upward, behind the head, then smoothly lowered down. To achieve the desired effectiveness, it is extremely important to control the depth and rhythm of inhalations and exhalations, because This element relates specifically to breathing techniques.
Tame the tiger, return to the mountain
Starting position - standing, arms along the body. Then, the arms slowly spread to the sides and return to their place, rise up, forward, visualize drawing a circle, and return to the starting position. The exercise requires extreme focus on the release of negative energy, relaxation, and control of breathing technique.
Concentration
Standing on the floor, your legs are brought together. The right hand rises up and relaxes, the second is placed on the abdominal area. The raised hand describes a semicircle, moving from bottom to top.
When the hand is on top, the palm straightens, moves to the chest and goes down to the stomach. The same manipulations need to be carried out with the second hand.
The final stage consists of completely relaxing the body in a standing position with both hands on the “Sea of Qi”.
Useful tips for patients
Lee Holden, whose morning and evening ritual (20 minutes) allows you to improve the health of the entire body, requires the correct implementation of exercises that strengthen muscles, restore energy balance and relieve psycho-emotional stress.
Before starting independent practice, while in a gym, a special room equipped for meditation, or at home, it is recommended to carefully study the exercise technique. If gymnastics is performed with gross violations, then the person will not receive the expected therapeutic effect.
You also need to pay attention to the following aspects:
- balance your diet, saturating it with fresh fruits, vegetables, herbs, boiled meat, cereals, lactic acid products and ocean fish;
- stop drinking alcohol, smoking tobacco, taking narcotic drugs and medications that suppress or stimulate the activity of the central nervous system;
- sleep at least 7-8 hours a day, go to bed no later than 22-00, since it is during this period of time that the body is provided with maximum rest, vital resources and energy are restored;
- avoid stressful and conflict situations;
- maintain sufficient physical activity, if possible, travel on foot rather than by car;
- drink enough fluid (2-3 liters per day).
Daily implementation of the above recommendations will enhance the beneficial effect of Lee Holden’s exercises, improve your well-being and normalize the functioning of your internal organs.
These tips will be especially useful for people whose work activity is associated with a sedentary lifestyle, constant physical or mental stress, and prolonged stay in a closed space without access to fresh air (production workshops, office buildings, basements).
Principles of Qigong gymnastics
Let's look at the basic principles of Qigong gymnastics, which will lead to excellent results. Only by following the instructions of Master Lee Holden and adhering to the basic principles of oriental gymnastics can you achieve perfection in oriental technique:
- You need to study regularly, without missing a single lesson.
- To carry out the practice correctly, you need to learn to bring your internal state to total devastation, detachment, and serenity.
- You definitely need to acquire the skill of full concentration, but at the same time be able to completely relax.
- Breath control training involves the ability to breathe evenly and smoothly, without which Qigong cannot be considered complete.
- The practitioner must certainly learn to sense Qi and interact harmoniously with this energy.
- Proper nutrition and a healthy lifestyle are an integral part of Eastern practices.
Lee Holden's gymnastic cycle is a practice that will help everyone heal their body and soul, find harmony and universal peace.
Just a few minutes a day is the price for an incredible effect for many years.
Consolidate the result
To achieve the maximum therapeutic effect from using the Lee Holden gymnast, it is recommended to perform the above exercises daily in the morning and evening. In this case, missing classes is not allowed. It is very important that charging is carried out at the same time.
To do this, you should create an individual daily routine, wake up at the same time, do gymnastics and have breakfast. The result will be consolidated if you lead a healthy lifestyle and surround yourself with friendly people with positive energy.
The effect will be completely opposite if a person concentrates his attention on exercises from Lee Holden, but at the same moment does not exclude alcoholic beverages, tobacco products, and drugs from his life.
Poor nutrition, constant conflict situations, scandals, stress - do not contribute to consolidation of the therapeutic result.
People who have chronic diseases are recommended to use advanced Qigong exercises from Lee Holden in combination with taking medications.
