Meridian Theory in Qigong and Yoga

Warming-up and relaxation exercises are an essential part of any workout, preparing the body for more intense activities. These movements gradually increase body temperature and loosen the muscles and joints, helping to prevent cramps and injuries while improving athletic performance. Proper execution of these exercises involves natural breathing, gradual stretching of the muscles, and relaxing the joints without using the muscles of the same area. Additionally, correct and progressive Qigong practice helps to deepen and enhance the quality of the training and facilitates both mental and physical recovery.

1. Warming-Up and Relaxation Movements (暖身, 鬆身運動)
Warming up is usually the first step before any intense physical activity. When you perform proper warm-up exercises, the body’s cells become well-stimulated, which increases the effectiveness of subsequent exercises. For example, if you warm up before running or swimming, you loosen the body and prevent muscle cramps.
When warming up, you should minimize unnecessary muscle movement and only use the muscles that are required. When you lie down, all your muscles relax, creating an ideal state for loosening the body.
In practice, you can first relax your limbs to open the channels leading to the extremities, then relax your torso and neck. Naturally, you might first relax the torso and neck, then move on to the legs and arms. In this way, you bring the torso and neck to a higher level of relaxation before opening the channels of the limbs.

2. Natural and Smooth Breathing During Practice
When exercising, remember to breathe naturally and smoothly. Do not hold your breath, as this can make the body tense. Breathe softly, calmly, and gently.

3. Relaxing Joints Without Using the Muscles of the Same Joint
When relaxing a joint, avoid using the muscles or tendons of that joint. For example, if you want to relax the wrist and you use the wrist muscles or tendons, the wrist will become stiff. The way to relax the wrist is to move the elbow and let the wrist move automatically with it.

4. Stretching Muscles and Opening Channels
As mentioned earlier, stretching the muscles and tendons—especially around the joints—opens the channels. Additionally, stretching prepares the body. When stretching, do it gradually. If you stretch too aggressively, you may tear muscles or ligaments. You should also stretch from different angles to engage various muscles, tendons, and ligaments. Naturally, you should not hold your breath while stretching. You should feel comfortable during the stretch. Remember, mild discomfort improves the circulation of Qi and blood, but severe pain only creates stiffness, stagnates circulation, and may damage the joint.

5. The Importance of Correct Qigong Practice
Proper Qigong practice leads to better results and benefits. Usually, a Qigong master, after a lifetime of experience, reaches a high level of understanding to know whether the exercises are correct and effective. To gain this knowledge, you must pay attention to your sensations during practice. Sensation is the language through which your mind and body communicate. With deep sensation, you can guide your practice to deeper areas. For example, when preparing your lower back, you want to reach the ligaments that connect the vertebrae. If your sensation is superficial, the benefit will also be superficial. This deep inner sensation is called "Inner Vision Gongfu" (內視功夫), meaning "the practice of inner perception through feeling." It is called Gongfu (功夫) because reaching deep sensation requires much practice.

6. Gradually Increasing the Duration of Stretching
When stretching, you should gradually increase the duration so that the body becomes accustomed over time. If you progress too quickly or aggressively, you may injure yourself. Naturally, the amount of each exercise depends on the individual. You should test yourself and see how much you can tolerate.

7. Mental and Physical Recovery
Recovery includes both mental and physical aspects. Mental recovery means bringing your mind to a calm, relaxed, and peaceful state. Proper physical recovery means being able to recover from exercise and return the body to its normal function. The key to achieving mental calm and normal bodily function is deep, relaxed breathing. Often, with the help of gentle massage, you can reach these goals comfortably and naturally.