Taoist exercise for sexual health and longevity. The most effective Taoist practices for men 10 golden exercises Taoist rejuvenation practices

The lifestyle of modern men and women often leads to the fact that already at the age of 30, many begin to suffer from serious illnesses, cease to be active and feel full of energy, as in their youth. Taoist practices are aimed at maintaining health (including sexual health) and prolonging active life. You can get acquainted with the main aspects of the teaching through parables or ancient treatises. The practices themselves, how to perform the exercises correctly, and what results Taoist practice can lead to, will be discussed in this review.

History of Taoist practices

Taoism is a Chinese traditional teaching with elements of religion and philosophy. Taoism is distinguished as a worldview system, and also as a set of spiritual practices. In this article, attention will be paid to the second part of the theory, although it should be understood that this division of Taoism into parts is conditional, and spiritual practices must be harmoniously combined with a certain philosophical worldview. In order to comprehend the essence of this philosophy and experience all the benefits of Taoist practices, it is necessary to familiarize yourself with the history of the teaching.

Taoism arose in the 5th-3rd centuries. BC e., then some elements of the teaching were prepared. In the 2nd-3rd centuries, the teachings of the Buddha began to gain popularity, so Taoist schools were forced to simplify their worldview system, turning the teaching into a kind of religion, so that Taoism could compete with Buddhism.

Did you know?Taoism is the only widely known religious doctrine that does not use the concepts of Heaven and Hell.

Mentions of the most famous Taoist master - Emperor Huang Di - date back to 2600 BC. e. Legend has it that he lived for 300 years. There are classical texts whose authorship is attributed to this particular emperor: “Huang Di Nei Jing” (the main treatise on folk medicine in China, acupuncture, Taoist worldview); “Su-Nu Ching” (a work that tells a story about how to preserve sexual energy); “Hama Jing” (a treatise on treating people by influencing certain points in the body).

It should be noted that Taoist masters never talked about their age, because they do not believe that the number that indicates the number of years lived on Earth means anything. They measure age by the number of breaths and heartbeats.
Human life ends when these numbers of breaths and heartbeats allotted to a particular person end. It is for this reason that masters and adherents of this worldview try not to rush anywhere and advise doing everything at a slow pace.

It is worth paying attention to another adherent of the philosophical and religious system in question, a herbalist named Li Ching-yuen. Throughout his long life (he also lived about 300 years), he continued to be active sex life, remained at his best and was quite healthy. The master died in 1933. Despite the fact that Li Ching-yuen did not reveal his age, the year of his birth in China is considered to be 1677.

Thus, we can assume that its lifespan is about 256 years. In his life, the herbalist followed such guidelines that remained unshakable under any circumstances:

Never rush.
Avoid situations in which you may experience excessive emotions.
Do not forget that the Qigong exercise must be performed daily.

Today, Taoist practices are gaining popularity; an increasing number of people from all over the world are interested in them. They are used to rejuvenate the body, achieve longevity, and activate sexual power.

Benefits of Exercise

Since Taoism as a worldview and a set of spiritual practices is gaining popularity (this was discussed above), let’s consider how this teaching can benefit representatives of both sexes, and how the exercises below affect the body.

For men

The benefits of practical Taoism cannot be underestimated, since through Taoist practices men can:

Learn to control ejaculation, thus prolonging the duration of sexual intercourse.
Increase the overall energy potential of the body.
Improve blood circulation.
Prevent impotence.
Develop proper breathing.
Establish normal levels of the male hormone - testosterone.

For women

As for the fairer sex, Taoist exercises can help:

Raise the pelvic floor, which prevents future problems with the genitals and urinary system. Also, training the pelvic muscles is important for future women in labor.
Rejuvenate facial skin, thereby preventing the appearance of wrinkles.
Breathing exercises involve working with the diaphragm, thereby training the body’s endurance, its resistance to physical activity and various types of stress.
Prevent frigidity.

Rules for performing exercises

To feel the positive effect of practicing Taoist practices, you must adhere to the following basic rules:

Do the exercises daily without skipping classes.
Take your time, exercise when you have enough time to focus on the exercises.
Be sure to control your breathing.
Approach your training in good faith, don’t slack off and don’t try to make the training easier for yourself.

Did you know?Surely, everyone has seen the image of a circle, which symbolizes the unity of the feminine and masculine principles - Yin and Yang. However, not everyone knows that the authorship of the famous sign is attributed to Taoist monks.

10 “golden” exercises

So, having familiarized yourself with the history of Taoist practices, the rules for their implementation and having considered what positive impact they can have on both the male and female body, you can begin practical exercises. All of the exercises listed below are central to practical Taoism.

This trick helps speed up metabolic processes, which reduces the risk of subcutaneous fat deposits. The exercise is performed as follows. Stand straight, place your feet shoulder-width apart, and lower your arms down in a relaxed state. Don't think about anything alarming; your breathing (through your nose) should be deep and even. As you inhale, rise up on your toes each time and stretch your chest muscles as much as possible.

When exhaling, you need to use all the abdominal muscles. Exhaling slowly, lower yourself onto the entire plane of your foot, then, squatting, gradually bend your lower limbs. This manipulation must be repeated sixteen times. The next part of the exercise involves shaking the limbs. Lie down with your body completely relaxed. Shake each limb in turn for a minute.

To perform this exercise, you need to stand with your arms down and your legs slightly bent, as if in a half-squat. Imagine that you are holding a large ball with your upper limbs. Slowly lift it so that in the final position your arms are level with your chest.

Then, also imagining that you are holding a ball, describe the number “8” in the air (alternately in each direction). Then, making turns of the torso, then raise and lower the upper limbs. You need to repeat this exercise eight times on each side.

Turtle retracts its head

This part of Taoist practice uses the spine and major joints of the body, which helps improve blood circulation in certain parts of the body. Stand up straight, pull in your stomach and straighten your back. Stretch your arms in front of you so that your palms are facing the floor. Then each palm must be lowered to the stomach, slowly turning it up.

The body weight should gradually transfer to the leg opposite to the arm you are lowering, and the body itself should lean forward and in the opposite direction. The final element of the exercise is this: slowly raise your arms and lower your body so that it is parallel to the floor.

This exercise helps strengthen the spine, reduce waist and hips, increase the flexibility of the spinal muscles and improve kidney function. To perform the “swimming dragon”, you need to stand up straight, squeeze your hips and bring your feet together. Lower your hands, clasping your fingers, then bend them so that your palms are folded at your chest (take a praying pose).

Start moving your hand to the left side, with your right palm resting on your left. Raise your right elbow, move your head to the left and your right hip to the right. Stretch your arms, also closed in a prayer position, to the left and describe a circle above your head with them, moving to the right.
Then continue performing the movements following the pictures:

So, you need to perform 3 full circles and swing your hips 6 times. In the final position, your palms should be above your head, after which you can simply lower them down.

Important!Since some exercises are quite complex, with many subtleties of implementation, it is better to contact a master who will teach you even the most complex practices and tell you how to do certain movements correctly.

The next movement is an imitation of the movements of a swimming frog. It has a positive effect on the thyroid gland. The starting position repeats the previous exercise.
Standing straight, bring your palms together at your chest, close your fingers, and pull in your stomach. While in a half-squat, slightly raise your heels and arms forward so that they remain at chest level.
Use both hands to describe large circles, as if you were swimming breaststroke. Repeat such manipulations 8 times, after which you need to describe 8 circles with each hand, but in the opposite direction.

The activity in question affects key acupuncture points in the body. Starting position - stand straight, arms down, feet shoulder-width apart. Slowly start squatting. Fix your left arm above your head in a curved position, and lower your slightly rounded right arm to your knee. Turn the body to the side by 45°.

Bend your left leg so that your foot rests on the side of the knee of your right leg, forming an angle of 90° with respect to the floor. With your right hand, slowly draw an octagon in the air. Perform the exercise in each direction in turn, alternating arms and legs. This action must be repeated at least 8 times.

Exercise "Deer"

Many centuries ago, Taoist masters identified three animals that are distinguished by longevity. They turned out to be a turtle, a crane and a deer. The latter, in turn, was also distinguished by sexual energy and an extraordinary ability to reproduce.

After observing this animal for a long time, the sages noticed that by moving its tail, it “trains” its anus, providing sexual stimulation. The Taoists applied this principle to people. This is how an exercise called “Deer” appeared.

It consists in the following. You need to stand straight. Press your middle fingers into the hollow at the base of the skull, massaging acupuncture point GV-16. Massage movements must be repeated 49 times. Then lower your arms and tighten your pelvic floor muscles, pulling them up. At the same time, take a deep breath (15 seconds), then hold your breath for 10 seconds, then exhale through your mouth (this should take about 5 seconds) and relax the tense muscles. The fingers, which were also in a tense state all this time, can be relaxed at the end of the exercise. It is necessary to repeat such manipulations 21 times in the morning and evening.

This manipulation will increase the amount of vital energy by squeezing the external genitalia with the thighs. First of all, slowly raise your bent left upper limb in front of you so that your palm “looks” up. As your left arm continues its upward circular motion, raise your other arm. Bringing your left upper limb to the level of your skull, turn your palm down and lower your hand as if you were scooping water with it.

Perform the same manipulation with your right limb. As you move your left arm up, your left leg should be raised and moved in an arched motion towards the inside of your right leg. Thus, the hips are shifted so that the external genitalia are compressed.
Repeat the exercise 8 times and change the direction of movement. Do the same number of repetitions.

Important!When squeezing your hips in this exercise, it is important to apply as much force as possible.

This exercise is easy and involves simply making circles with your palms above your head. However, it brings considerable benefits to the body, stabilizing the functioning of organs. Standing straight, raise your upper limbs up (palms down). When your hands are above your head, draw circles in the air in one direction, then in the other direction (4 times).

This movement is a more complicated version of the previous exercise. Stand straight, place your feet shoulder-width apart. This is the starting position. Bend your knees slightly and lower your arms. Raise your upper limbs, bent at the elbows, up. When your arms are above your head, turn your palms toward the sky. Focus on the right lower limb, and move the left one to the left. Lift your right heel off the ground and, turning it 45°, turn your entire torso to the left. Use your hands to describe an arc as shown in the figure.
Move your closed palms up, then open your arms. This will put you in a prayer position. Place emphasis on your left leg.
Then you need to spread your palms and raise your arms up.
Do the same movements, just in the other direction. It is recommended to practice for about 20 minutes.

Video: technique for performing 10 golden exercises of Taoist practice

When adapting yourself to Taoist practices, follow these recommendations from experienced masters:

There's no need to rush.
Before starting the exercises, clear your mind of painful thoughts, concentrate as much as possible on your body, try to feel it.
Try to smile throughout the lesson.

Taoist practices (as the experience of masters shows) are very effective for healing, obtaining energy, and prolonging life. However, all the benefits from them can only be obtained when you take the matter seriously, practice regularly and perform the movements correctly.

Most people during their youth are negligent about their health and ruin their bodies with a sedentary lifestyle, bad habits and food addictions. Thanks to this, already in middle age a person may encounter various diseases and dysfunctions of organs and systems. As for men, they often experience potency and erection disorders, preferring to treat them with potent drugs.

Numerous eastern practices offer various exercises and gymnastics aimed at training the whole body, as well as preventing various diseases, including sexual impotence. In addition to the well-known yoga, Taoist practices have become very popular among men to increase potency and libido, which help to recover from severe operations and illnesses.

Why does a man need Taoist practices?

To assess how much Taoist practices for men are necessary for a particular man, they must initially be divided into two groups. The first group of exercises and training is intended for those men who strive to achieve balance and psycho-emotional comfort, mental and physical satisfaction. The second group is intended for those who are aimed at improving the quality of their sexual life.

For reference! Regardless of the selected group of Taoist practices, they will first of all help strengthen a man’s health, increase his longevity and help get rid of existing diseases.

Spiritual beliefs and meditation help to find a balance between sexual pleasure and faith. According to Taoists, very few men are able to make the most of their internal sexual energy. To obtain such skills and knowledge, a man needs to go through three stages of cultivation practice:

Training to control erections and abstain from ejaculation for as long as possible.
Redirecting both partners their sexual energy directly to the heart, heart glands and brain.
Learning to exchange highly charged energy from yourself to feminine energy as a supplement.

In the absence of a partner for training, Taoists can teach a man the practice of solitary cultivation. It helps free control of one's sexual energy and also supports a man's sexual health and activity.

10 golden exercises for men

Taoist practices represent oriental training and exercises with the goal of achieving longevity, good health, and improving the tone of the entire body, both men and women. The exercises are based on smooth and easy movements that even older people can handle at any time of the day. Moreover, after the start of classes, the first results will be noticeable quite quickly.

10 Taoist exercises for men:

A restorative source for clearing used elements and assimilating new ones, stimulation of energy exchange and blood circulation, as well as control of internal organs. Exercise helps to correct weight, improve a man’s sexual functions, and increase the tone of the whole body. The man stands up straight, spreading his legs at shoulder level, and lowers his arms along his body. The brain is freed from thoughts; when inhaling, the man rises on his toes, straightening his shoulders, while accelerating his breathing through his mouth and lower abdomen. As you exhale, you need to draw in your stomach, and then bend your knees and lower yourself onto your heels.

Inhalation-exhalation is repeated 16 times. After this, you need to inhale and not release the air for a minute, after which the body is shaken with maximum muscle relaxation. At the same time, the legs are still bent, the arms hang freely along the body. You need to shake so as to vibrate your joints and muscles, slightly shaking your testicles. Next, bend your fingers; when straightened, they should swell a little, then shake them for about a minute. You need to repeat this practice 2-3 times a day for 3-5 minutes.

Eight diagrams - practice for dizziness, neurasthenia, thrombosis in the brain and headaches, etc.. In the same position as before, the man gradually raises his arms to the shoulder line, then also slowly bends his legs at the knees, while raising his left arm above his head. The man moves his right hand to the right and down, turning it as if by 45 degrees while keeping his torso in a straight position. At the same time, the left leg is bent completely, and the right leg only halfway.

With his right hand, the man must draw the “eight diagrams” symbol in the air, then take a step forward with his right foot and bend his left foot halfway. Next in line, the left hand should move to the left and down, drawing the same symbol on the left, but in the opposite direction. In this case, you need to take a step back with your right leg, bending it halfway, while bending the other completely. Each hand alternately makes 8 drawings of the symbol within a minute.

Flight of the roc bird for weight correction. The man stands up, as before, sucks in his stomach and slightly bends both legs at the knees. He raises his hands above the level of the chest, drawing a “lying figure eight” in parallel, but so that the left hand is higher, and the right one seems to move behind it. Bringing your hands together near your chest, the pattern must be repeated in the reverse order so that the right hand “dominates.” Each hand should write out the drawing 8 times.

Turtle retracts its head - an activity for diabetics, for weight correction and thyroid function. In the same position, a man needs to pull in his stomach a little, bending his legs and raising his arms in front of him parallel to the floor, palms down. The arms are slightly bent at the elbows, and the left hand is drawn in a semicircle down to the level of the abdomen, while turning the palm upward. In this case, the weight is transferred completely to the leg on the opposite side, the man seems to lean forward, turning his torso slightly to the left. Half a step, the left leg moves in the same direction, bending it at the knee.

In this state, the right leg should straighten, keeping the foot completely on the floor. The left arm is pulled forward, bending at the wrist, so that the fingers should remain horizontal to the floor. The right hand gradually lowers, touching the thigh with the thumb. The left arm is straightened outward and extended, describing a circle with the shoulder. She is pressed to the chest, describing a semicircle with her hand.

The man leans back, pressing his right hand to the right side of his chest, and then leans back with his torso, arching his back and drawing in his neck and stomach. Now the shoulders return to their normal position, with both hands the man makes a circle in front of him down and up so that the shoulder joints move back and forth. Once again they describe a circle with their hands, but in a different direction, up, forward and backward. As soon as the hands drop to the level of the abdomen, the man should rotate his shoulders back and forth and leave them in their original state.

The torso is turned to the right so that the hands remain above chest level, as if holding a ball in them. The weight is transferred to the left leg, and the right leg needs to be raised slightly, moving forward only half a step. The exercise is now performed to the right side and so on in each direction 4 times.

Exercise Deer. With the middle fingers of a man’s hands, he needs to press on the hollow at the very base of the skull, and also acupuncture the GV-16 point for 49 repetitions in a row to activate brain processes. You need to inhale air through your nose, while placing your tongue on your gums while you hold your breath. At the moment of exhalation, the man must move his tongue behind the lower row of teeth.

Next, the pelvic floor is tensed and quickly rises up in parallel with a deep breath for about 15 seconds. In this state, you need to freeze for 10 seconds, then completely relax in 5 seconds while exhaling. It is very important to keep your fingers around your thumb at all times, your posture should remain straight. After completion, the fingers relax. Every morning after sleep and in the evening before bed, repeat the Deer exercise 21 times.

In addition to the above activities, exercises such as “Floating Frog” for the thyroid gland, “Phoenix spreads its wings” to increase the tone and vitality of both sexes will be useful for men’s health and the functioning of all systems and organs. These are not all the exercises that are used in Eastern practices to improve sexual functions. There are many videos for learning how to do the exercises.

For the sake of health and longevity of people around the world

Life is a precious gift and everyone wants to be healthy and live as long as possible. In my youth, I was lucky enough to meet the abbot of the Huashan Taoist school, who taught me exercises that give health and longevity. I have been doing them regularly for 40 years now and they have brought me great benefit. Even now, on the threshold of my 70th birthday, I am healthy, full of strength and energy and do not feel my age at all. I always wanted these exercises to become the property of many, but the rules of the Taoist monks are strict, and all my life I have been practicing the exercises, avoiding prying eyes.
IN recent years Many works by Chinese and foreign authors appeared in the press, which addressed issues of maintaining health and longevity. In one of medical journals I accidentally came across an article by my friend Gu Daifeng" Exercise that strengthens male strength (Duoxiannang)."

This was part of one of the Taoist exercises I knew. The results were described so temptingly that many would probably want to do this exercise. But I knew that before doing this exercise, I needed to do others, warming up and preparing. Otherwise, instead of positive results, negative ones will appear. I couldn't find a word about preliminary exercises in the magazine, so I decided to publish them myself. Thus, three Taoist exercises were published to prepare for the already famous Duoxiannang.
After this, I received many letters from the magazine's readers, thanking me and reporting the wonderful results obtained with these exercises. Now I could no longer hide my knowledge. The Taoist exercises are the precious heritage of the Chinese nation, and all the Taoists of the Huashan school have already died. I was about 70 myself. I need to hurry. If I do not tell you about these exercises, then all the efforts of many generations of Taoists who developed this technique and passed it on to new generations for many centuries will be in vain. Having secured the support of Dr. M. S. Niu, a famous American biologist, Chinese by nationality, Xiu Renhe, former president Guananmen Hospital, Zhang Dian Hua, former director Acupuncture Research Institute, Tao Jiashan from the Beijing Physical Culture and Sports Commission, and other people, I organized all the available materials and compiled them into a book.
I thank all those who helped me during my work - Taoist friends, colleagues, students and Messrs. Sun Tao and Wu Tsong-hai from Hong Kong. This book is the result of collective creativity, and all of us who took part in this wish one thing - to help all people achieve good health and longevity. Natural law life - birth, aging, illness and death. Who can avoid this? Nobody.

In the course of development, human beings acquired intelligence and developed the ability to think. After this, Homo sapiens began searching for means that would allow him to maintain health and live as long as possible. However, we still do not know a way to avoid old age and death. However, in the process of struggling with nature, man learned several basic laws of life and got the opportunity to delay old age and death for some time.
Someone remarked: “Life depends on movement.” Various types of sports therapy have become popular - running, ball games, swimming, cycling, etc. In order to engage in such sports, you need to make significant muscular efforts, but not everyone is capable of this. Many people have problems with their circulatory or respiratory systems, and if they engage in active sports, they will begin to choke, their pulse will be too fast and uneven. Active for them physical exercise- a heavy burden. In addition, incorrect movement can lead to injury. Often athletes and people involved in heavy physical labor grow old and die early. You need to play sports on a specially equipped site, and this will require a lot of free time. Is there some simpler, but no less effective way prolong your youth? In this book I will tell you about such exercises for health and longevity - the secret knowledge of the ancient Taoists.

In ancient times, there were many different Taoist schools and movements, and each school practiced its own way of achieving health and longevity. The exercises you will learn about in this book were developed by monks from a school in the Huashan Mountains. Taoist monks passed on this knowledge by word of mouth for many generations, never trusting their secrets to paper. Exercise involves both action and inaction and serves to improve the health of both the external and internal organs of the body. These include qigong (breathing exercises), massage, jujitsu (gentle movements), as well as harmonizing vital energy and mouth breathing. These exercises have distinguishing feature What makes them unlike any other wellness facility is “xiadan (lower abdomen) work.”
Why this particular part of the body? Xiadan is a term used by the Taoist school of the Hua Shan Mountains. In traditional Chinese medicine, it refers to the kidneys, an internal organ related to the genitourinary system.

According to the ancient concepts of Chinese medicine, it is the kidneys that are the internal source where vital energy and where, therefore, is the source of life. Processes of growth, development and aging human body closely related to kidney function. Those who have this organ healthy and working well live longer and get sick less. Anyone whose kidneys are weak and work poorly grows old and dies early. In general, the root cause of health or illness, early or late aging of a person lies in the strength and vitality of his kidneys. That is why Chinese doctors have always emphasized how important it is to take care of the health of this internal organ.

After special research, scientists found that the ancient Chinese term “kidney” corresponds to modern Western medicine concepts relating to the hypothalamus and the gonad system. Modern medicine has discovered that the internal genital organs produce hormones that play an important role in ensuring the normal functioning and development of all other organs of the human body. Aging occurs when there is a change (decrease) in the secretion of sex hormones. Advances in gerontology suggest that in the near future a person will be able to regulate the activity of the nervous system and the secretion of sex hormones and thereby prolong their youth by an average of 50 years.
Historical documents contain information that back in the 11th century, the Taoists managed to obtain a fairly pure concentrate of sex hormones (in those days they were called qiushi and were extracted from human urine).
Taoists used qiushi crystals to treat diabetes and other diseases caused by disturbances in the functioning of the endocrine glands. British scientist James Needham proved that this amazing discovery was actually made by the Chinese 800 years before it became known to Western medicine. In 1889, a bold experiment was carried out in France: the doctor injected himself with an extract from the testicles of dogs or pigs (subcutaneous injections, 1 mm at a time, for 2 weeks). After this, within 4 weeks he observed a significant improvement in his physical condition. This French doctor even announced that "I found a means of returning youth."

Nowadays, many people take various “anti-aging” pills, which contain male and female sex hormones and various vitamins that help the body resist aging.

"Hormonal" cosmetics, which lately flooded the market, contains hormones that are absorbed by the skin. Once in the human body, they accelerate the metabolic process in skin cells, as a result of which the skin becomes softer, more delicate and elastic.
In the Soviet Union, experiments were conducted on transplanting testicles from young monkeys. It was believed that this could rejuvenate the human body. The experimental results did not provide convincing evidence of the truth of this assumption.

However, all the rejuvenation methods that I listed above - medications, injections and transplants - bring only temporary results and are far from ideal. Each person's body has its own unique characteristics. The state of health, biological functioning, nutrition, hygiene and various habits." All this is uniquely combined in the body of each of us. And the hormones that control these processes must be in balance. It is now known how fragile this balance can be and how An incorrectly prescribed medicine can disrupt the hormonal balance, the secretion of hormones, or the functioning of various glands. The result of hormonal imbalance will be diseases. A slight hormonal imbalance is fraught with diseases of the internal secretion organs.
Recently, German scientists published the results of their research, which states that the human liver often cannot process synthetic hormones that are found in many medicines. This can lead to obstruction of the bile ducts and cause bile spillage. Human transplantation of animal organs threatens even greater complications.

The best producer of human hormones is the human body, so it is best and safest to simply help the body itself restore the disturbed hormonal balance. For this purpose, the ancient Taoists developed their healing exercises. These exercises include a variety of movements that include squeezing, rubbing and massaging the genitals, which leads to self-regulation of the endocrine glands and an increase in the amount of sex hormones. Doctors who treat according to the principles of traditional Chinese medicine have the expression “strengthen the back and heal the kidneys.”
Since medicine has already discovered the enormous importance of hormones in the human body, a serious study of the heritage of Taoist healers will be a new milestone in people’s fight against old age and disease. For centuries, Chinese Taoists have explored various ways to improve health and prolong life. But not so long ago, Taoist medicine was not taken seriously at all by the materialistic West. She was called anti-scientific and simply ridiculed. However, with the development of medicine, people gradually began to understand that ancient knowledge, which they arrogantly called “nonsense and deception,” is in fact no less effective than modern developments. Only now have we realized that the knowledge that the Taoists passed on from generation to generation is a precious heritage of civilization and now the time has come to pay close attention to it and put it at the service of all humanity.
Taoist exercises have many variations. However, I have selected for this book only a few of the simplest and most effective exercises that are not at all difficult to master. They are based on one general principle - to normalize the biological functions of the human body, improve the health of body cells and activate cellular metabolism, stimulate the production of sex hormones, blood circulation, cleanse the main and auxiliary energy channels of the body, regulate the functioning of internal organs, increase resistance to disease, normalize general metabolism and thus prolong your youth and restore the strength of the body.
Ancient scientists said: “To stay healthy, you need to move,” and “A healthy body will not allow disease to approach itself.”
The greatest results from these exercises will be obtained by elderly and elderly people, sick or weakened people, those who are overweight, as well as those who suffer from diseases caused by dysfunction (or weakening) of the reproductive system and internal secretion organs. As noted by Chinese doctors who have already adopted these exercises, their effectiveness cannot be compared with the effectiveness of medications.
In order to perform Taoist exercises, you do not need a separate spacious room. You can do them in the yard or in the bedroom or even during a break at your work place. These exercises do not require vigorous action and are easy to remember. After just a few days of training you will feel the first results. Every day you will become more energetic, healthy and strong.

Brief instructions

The exercises for health and longevity discussed in this book have been secretly practiced by Taoists of the Huashan school for several hundred years. Once upon a time, Taoist monks taught this gymnastics imperial family. Emperors, their wives and concubines indulged in excesses and at the same time wanted to maintain their health. In the palace, the exercises were called "Exercises for a Long Life." They were so effective that they were well paid and became the “jewel of the monastery” for the Taoists.
These exercises cannot be classified as martial arts or qigong. They require no effort or willpower. Their goal is to use calm, gentle movements to stimulate blood circulation in the area of the shadan ( xiadan(1)).
In martial arts, tai chi(2) and qigong(3) external results are emphasized and energy is concentrated in the chest or mid-abdomen, whereas Taoist exercises focus on internal changes and energy is concentrated in the lower abdomen. As a result of stimulation of the gonads, metabolism improves and the hormonal system improves.
The exercises can be performed in seven different positions: standing, sitting, squatting, kneeling, crawling, rotating and lying down. Each of them, in turn, is divided into seven stages. Here's a diagram where you can see how all these poses relate to each other:

Pose "standing"- preparatory, base for all other poses.

Position "lying down"- the basis and essence of all exercises, while all others ("sitting", "kneeling"etc.) are intended for those who have already reached an average or advanced level of skill. Beginners cannot perform them.
However, I want to note that none of the experienced Taoists ever neglects the preparatory or additional pose. It is believed that six postures (starting from the position"standing" and ending "spinning") must be performed in order, step by step.
Having reached the pose "spinning", you need to start the next cycle of exercises again in the position"standing".This repetition is reminiscent of climbing a mountain along a serpentine road, when each stage begins a little higher than the previous one. Looking for short and fast ways up is always self-deception.
Despite the fact that all positions except the pose"lying"are not basic, they contain enormous power. For example, exercises in the pose"standing", which I present first, can help many sick and weakened people gain health and strength. Beginners should clearly understand:
These exercises serve to preserve and strengthen health, they have nothing to do with martial arts. The main purpose of martial arts is to train a person to fight. Slow, relaxed movements in martial arts lead to failure. Those who want to win a fight must master a variety of techniques and deception movements that disorient the enemy. Taoist exercises serve only to strengthen the body. Any tricks and deceptions are useless here.

All seven poses are closely related, although they can be performed independently of each other. Each pose distinguishes between two sets of exercises, one for men and one for women, both of which can be performed as a single exercise. You can not include all poses in the exercise, but only those that are most suitable for your condition, goals or conditions. Beginners should start from the position"standing".
This pose is the foundation of all others. First you need to master it and practice for at least 3-5 minutes every day until the body gets used to the exercises and obvious results begin to be felt.
In the following articles you will be introduced to some exercises for this first pose.

(1)Xiadan- the area that includes the pubic area and the gonad system. Exercises enhance the activity of the genital glands. At the same time, a number of biological processes are launched in the human mechanism that increase vitality.

(2) Traditional Chinese system of slow, gentle exercises that promote health.

(3) General term for various types meditation and therapeutic exercises in China since ancient times.

Longevity and health

Exercise 1. Regenerating source (strengthening the kidneys with the help of breathing)

This exercise returns youth to the body and strengthens the kidneys.

Starting position:stand straight, feet shoulder-width apart, arms hanging freely along the body. Relax, look straight ahead. The mind is free of thoughts (Fig. 1.1).

Start:inhale deeply while raising yourself onto your toes and straightening your shoulders. For those who are just beginning to practice Taoist exercises,

It's better to breathe only through your nose. After some time, with regular practice, even beginners will be able to breathe through both their nose and mouth, and also use their lower abdomen to inhale more air (Fig. 1.2). As you exhale, try to pull in your stomach a little, bend your knees and lower yourself onto your heels (Fig. 1.3). Take 16 breaths.

Hold your breath for a minute, then shake your whole body. Relax all your muscles, stand straight, arms hanging freely along your body, knees slightly bent. Now begin to shake yourself, vibrating your whole body, every muscle and joint.

At the same time, men should wiggle their testicles (testicles) slightly in the perineum, women should keep the vagina slightly open. Bend your fingers slightly. As you straighten your fingers, you should feel them swelling. You need to shake for about one minute, i.e. there will be about 164 vibrations (Fig. 1.4).

Pay attention!You will be able to perform this exercise correctly only when you feel how all the muscles of the body vibrate.
After shaking, place your feet shoulder-width apart and distribute your weight evenly

on the soles of your feet, bend your knees slightly. Relax and open your mouth slightly. The arms hang freely along the body. Now begin to rotate the shoulder joints: while the left shoulder makes a circular movement forward, up, back and down, the right shoulder makes a circular movement in the opposite direction - back, down, forward and up - and also makes a full rotation.
This must be done 16 times (Fig. 1.5; 1.6). Use your entire body to move your shoulders. The shoulders, in turn, move the arms. Rotation of the upper body leads to compression of the internal organs, due to which they more actively absorb fresh air and quickly get rid of used air.
While rotating your shoulder joints, do not try to breathe in any special way. Trust your body and breathe freely, in time with your movements. After prolonged training, by doing this exercise, you will even be able to hear

sound from the movement of air in the lungs. Compression of the stomach and intestines can lead to rumbling in the stomach and the release of gas. At first, you should not try to do this exercise for longer than we recommend here. The “rounder” the shoulder movements are, the stronger the effect will be. Once your body gets used to the exercise, you can put more force into the shoulder movement and increase the range of rotation as much as possible.

Results.The purpose of this exercise, the first in our cycle, is to help the body absorb fresh elements and get rid of used ones, learn to manage internal organs, stimulate energy and blood circulation, which will increase vitality body. This exercise is the basis for all subsequent ones.

In addition, it is indispensable for diseases of the spine and shoulder joints, gastric disorders and painful menstruation. It can be especially recommended to those who want to strengthen their body, improve the functioning of the reproductive system, and change body weight. Beginners should take this exercise very carefully, repeat it 2 times a day, 3-5 minutes each once.

Taoist practices: 10 golden exercises. Taoist rejuvenation practices "Regenerating Source" The purpose of this exercise is to help the body absorb fresh elements, as well as get rid of used ones. You will also learn to control your internal organs, stimulate blood circulation and energy, which will increase vitality. This exercise is the basis for subsequent ones. It is also indispensable for diseases of the shoulder joints and spine, painful menstruation and gastric disorders. It can be especially recommended to those who want to strengthen the body’s tone, as well as change weight and improve the functioning of the reproductive system. Taoist practice does not reveal the secrets of love, but it really helps you feel young for many years. Beginners should be very careful about this exercise. It should be repeated 2 times a day, each time for 3-5 minutes. Description of the exercise You need to stand up straight, lower your arms freely along your body, and place your feet shoulder-width apart. Look straight ahead and relax. The mind must be free of thoughts. Now inhale deeply, while straightening your shoulders and rising onto your toes. It is best for beginners to breathe only through the nose. With regular exercise, after a while you will be able to do this with both your mouth and nose, and also use your lower abdomen for this. Try to pull your stomach in a little as you exhale. Sit on your heels with your knees bent. Take 16 such breaths. Now hold your breath for a minute, then shake your whole body. Relax your muscles while standing straight. The knees are slightly bent, the arms hang freely along the body. Begin to shake yourself, vibrating every joint and muscle in your body. At the same time, men should slightly wiggle their testicles in the perineum, and women should keep their vagina slightly open (Taoist women's practices are sometimes slightly different from men's). You should bend your fingers slightly. As you straighten them, you should feel them swelling. You need to shake for about a minute, that is, make about 4 vibrations. "Eight Diagrams" This exercise affects all acupuncture points of our body. Hand movements activate the neck, shoulder joints and shoulder blades very well. It is useful in the treatment of cerebral thrombosis, headaches, dizziness, neurasthenia, and helps prevent and treat pleurisy, as well as myocardial infarction. Among other things, these movements improve coordination and increase composure. Stand straight, arms hanging freely along your body, feet shoulder-width apart. Look ahead, freeing your mind from thoughts. Raise both arms slowly up to shoulder level. At the same time, imagine that you are holding a basketball in front of you. Bend your knees slowly. Continue moving your left arm up until it is above your head. The right hand moves to the right and down. Turn 45 degrees so that your upper body remains straight. Bend your left leg completely and bend your right leg only halfway. Now, with your right hand, describe in front of you in the air (that is, on your right side) the symbol called “Eight Diagrams.” To do this, you need to do the following. The right hand that is now located on the lower right should be raised up and forward until it is above the head. Now turn your palm back and draw a circle with your hand. Now, from below, describe an S-shaped figure upward, doing this along an imaginary circle, its vertical diameter. Now your right hand should be above your head. Turn it forward and down to make another circle. Step forward with your right leg, bend it completely, and bend your left leg only halfway. After making a circle, the right hand is above the head, the left one begins to move to the left and down, describing the “Eight Diagrams” symbol in the air, but now on the left side. These movements are identical to those made with the right hand, except that they should be performed in the opposite direction. After your left hand is above your head, make a downward movement with your right hand. The right foot takes a step back. Bend the left one completely, bend the right one halfway. This is the end of the exercise, you can do it again. You need to perform it without stopping, alternately with different hands (both - 16, 8 movements each). Completion time is approximately a minute. FLIGHT OF THE ROC BIRD The following exercise will help you get rid of excess weight, so it is especially often included in Taoist women's practices. All movements in it resemble the flight of a bird: hands in the air describe a figure-eight-like figure lying on its side. Stand up straight. Your feet should be shoulder-width apart. Stand calmly, pulling your stomach in and straightening your chest. Bend your knees slightly. Now raise both arms to chest level, while using them to describe a “lying figure eight.” The left one, when you describe this figure from the left side of the chest, should be on top, and the right one should seem to follow it. When both hands are directly in front of your chest, switch their positions. The left one is now below, the right one is above. Describe the figure eight on the right. Do this 16 times, alternating the position of your hands. Then do the following exercises. Taoist practices are not limited to this. “Turtle pulls in its head” With this exercise you can strengthen the nervous system, get rid of excess weight and diabetes. In it, the basic movement resembles the behavior of a turtle hiding its head under its shell. Stand up straight, pull in your stomach, straighten your chest. Bend your knees slightly, placing your arms along your body. With your palms facing down, raise both arms parallel to the ground in front of your chest. Bend your elbows slightly. With your left hand, move your left hand down in a semicircle to the level of your stomach, then turn it up with your palm as if you were holding a ball. Shift your body weight to your right leg. Lean forward, turn your body slightly to the left. Now move your left leg half a step in the same direction, bend your knee. The right leg should be extended. The foot is completely on the ground. At the same time, extend your left arm forward and bend it at the wrist. In this case, your fingers should be horizontal to the ground. Lower your right hand until your thumb touches your thigh. This pose resembles a man galloping on a horse. Turn your left hand outward with your palm, extend it, while the left shoulder should describe a circle - the shoulder joint first moves up, then back, then down. Press your left hand to the same part of your chest as close as possible, draw a semicircle with your right hand. After this, press your right one as close to your chest as possible (to its right side), lean back with the upper part of your torso, bend your back, draw in your stomach and neck, like a turtle hiding its head under its shell. Now return your shoulders to their normal position (first make a rotational movement back, then forward). With both hands, make a circle in front of your chest: first down, then forward and up. During this movement, the shoulder joints move back and then forward, returning to their original position. Now make another circle with both hands. Draw it this time first up, then forward and back. When your hands are at the level of your stomach, make a rotational movement with your shoulder joints, first back, then forward, returning them to their original position. After this, repeat the circular movements. When your hands are at stomach level and your shoulders return to their original position, you should turn to the right with your upper body. Place your hands in front of your chest as if you were holding a ball in front of you. Shift your body weight to your left leg, lift your right leg and move it forward half a step so that your posture resembles a person galloping on a horse. From this position, you can begin to perform the exercise on the right side. All movements coincide exactly with those described above. However, they should be performed in the opposite direction. Do this exercise 4 times in each direction, alternating directions (8 times in total). Turn left to finish it. This way you will return to your starting position.

It is possible to maintain health and active longevity if you use the rich experience of Taoist culture. The art of using sexual energy to promote health and prolong life is the most unique and valuable contribution of Taoist culture to the understanding of sexual balance between men and women for the benefit of all mankind.

Take care of yourself, enjoy every moment of your life and!

Adherents of Tao almost never give their real age, because they believe that it does not matter. Instead of counting birthdays, Taoists measure their lives in breaths, heartbeats and, for men, the number of ejaculations.

They believe that a person’s earthly life comes to an end when the number of breaths and heartbeats allotted to him is exhausted. Therefore, they try to slow down the pace of life in order to extend their earthly life. People who rush around trying to accomplish as much as possible in every moment of life will not even be able to reach the expected human limit of a hundred years.

One of the most striking examples of longevity is the Chinese herbalist and adherent of Taoism Li Ching-yuen, who throughout his long and active life did not lose youthful strength, sexual potency and excellent health. Master Li Ching-yuen died in 1933, shortly after taking his twenty-fourth wife into the house!

In China it is considered a historical fact that he was born in 1677. If this is true, it turns out that he was 256 years old at the time of his death. Until his death he had his own hair. People who knew him claimed that even at 200 years old he looked no older than fifty.

Master Li Ching-yuen left advice for those who wish to follow his example. In his life he was guided by three basic rules:

Never rush in life

Do everything measuredly. Don't be nervous, take everything calmly and use the time as you need it. He instructed his students: one should always be sure that the heart beats calmly; sit still like a turtle; move as quickly as a bird; sleep lightly, like a dog.

Avoid excessive emotions

Strong emotional outbursts should be avoided, especially as you age. Nothing deprives the body of its energy so quickly and nothing disrupts the functional harmony of the internal organs more than violent emotional outbursts. As a result, stagnation occurs in the three main detoxification “stations” - in the kidneys and lungs.

Do qigong exercises every day

Exercise regularly. The duration and intensity of such therapeutic programs are less important than their regularity, while the qigong master selects the appropriate exercises for you. He considered the “Deer”, “Crane” and “Turtle” exercises to be the most outstanding qigong exercises.

Many thousands of years ago, Taoist sages chose three animals that were famous for their longevity. One of these animals was the deer, which had extraordinary sexual and reproductive powers. The Tao masters carefully observed the habits of the deer and noticed how he, constantly wagging his tail, “trained” and strengthened his anus.

This principle provides increased sexual stimulation, and the Taoists applied it to humans. This is how the so-called “deer” exercise came about, which can be of immeasurable value for the health of people of both sexes. An indication of our age is the number of years we have lived until now. However, a person's true age is biological age. It does not depend on the number of years lived, since it reflects the state of health of the human body, as well as possible morphological changes in the skeleton and bone structure.

One of the most important indicators of biological age is the condition of the anus, which refers to the elasticity of the muscle that compresses the anus. This muscle, also called the pubococcygeus muscle - the muscle of rejuvenation or love, belongs to the same energy system as the gonads. If the gonads are strong, the pubococcygeus muscle will also be strong; conversely, an untrained anal constrictor muscle will weaken the gonads. The anus can become so flaccid and weakened that some people find it difficult to stop themselves from spontaneously releasing urine and feces in cases of flatulence or severe coughing or sneezing.

Further problems associated with this are significant problems related to sexual stimulation, or long-term impotence in men and frigidity in women. The higher the biological age of a person, the weaker his anal muscle, ability to move and concentration.

This is why the ancient Taoist sages created the deer exercise to give people the chance to significantly reduce their biological age. We can rejuvenate ourselves by starting to exercise the pubococcygeus muscle regularly again.

Taoist exercise "Deer"

Taoist exercise “Deer” for men

Squeezing the pubococcygeus muscle and pelvic floor to activate sexual energy

Using the middle fingers of both hands, press the hollow at the base of the skull and massage the GV-16 acupuncture point a total of 49 times. This helps to activate the left and right hemispheres of the brain at the entrance of nerve endings to the brain.

Inhaling air through your nose, place your tongue on your gums and leave it in this position until the end of your breath. As you exhale through your mouth, place your tongue behind the bottom row of teeth.

Tighten your pelvic floor by quickly and vigorously pulling it up. At the same time, take a deep breath for 15 seconds. Hold your breath and pelvic floor tense for 10 seconds, then exhale and relax for 5 seconds. As a result, energy will directly enter the brain through the spinal canal and medulla oblongata.

Keep your fingers folded around your thumb throughout the exercise. Your feet should be firmly planted on the floor and your upper body and head should be kept straight. The fingers can be relaxed only after the tension and relaxation of the pubococcygeus muscle have been completed.

Repeat this exercise 21 times - when you get out of bed in the morning and before you go to bed.

Performing the “Deer” exercise for men

Tension of the pubococcygeus muscle and pelvic floor is used to activate specific segments of the body.

Physical ailments and pain are consequences of dysfunction of the body and therefore serve as an important source of information about organic disorders. The English neurologist Sir Henry Head (1861–1940) very carefully studied these correlations and compiled a kind of “map” of reflexogenic zones on the surface of the skin, which were called “Head’s zones” in his honor.

These are segments of the body that connect to the internal organs and are served by nerves emanating from the same segments of the spinal cord. Through reflexes, each area influences the other so that a functional unity is formed between the individual organs and meridians. Head's areas are stimulated by tensing the pubococcygeus muscle in the "deer" exercise.

Taoist exercise "Deer" for women

Compression of the pubococcygeus muscle and pelvic floor

Exercise Instructions

Using the middle fingers of both hands, press the depression at the base of the skull and “pump” acupuncture point GV-16 (the nerve canal at the entrance to the brain - the medulla oblongata) 36 times. This activates the energy of the right and left hemispheres of the brain.

Quickly and intensely tense the pubococcygeus muscle, pulling it up and at this time take deep breaths for 7 seconds. Hold your breath for 7 seconds, keeping the muscle tense, and then exhale in a relaxed state for another 7 seconds. This facilitates the transfer of energy through the spinal canal and through the medulla oblongata directly into the brain.

Keep your palms clenched around your thumbs while doing the exercise. Your feet should be firmly planted on the floor and your upper body and head should be kept straight. Relax your fingers only after completing the tension exercise and after you have relaxed the pubococcygeus muscle.

Squeeze the pubococcygeus muscle, close the external and internal vessels, open and expand it. Repeat this 49 times until the gates of bliss open for you. This is the secret of the “deer” exercise for women.

Performing the “Deer” exercise for women

In addition, the “deer” exercise can be considered the most economical healing remedy in the world: it costs a person nothing and only requires regular practice. During exercise, the endocrine system is rejuvenated, the immune system is strengthened, the lymph gland system is cleansed and the nervous system is calmed.

In both men and women, compression of the pubococcygeus muscle and pelvis activates the “eight wonderful meridians” responsible for health and longevity.