Qigong Exercises for Seniors with Kidney and Urinary Tract Diseases
1. Lying on your back
Starting position – the back is tightly pressed to the floor, the head is on a slight elevation, arms are extended along the body. Stimulate the tongue of the palate to excrete saliva. As soon as this happens, take a slow deep breath through the nose and imagine how the flow of qi energy is moving towards the perineum while straining the muscles in this area. Close your teeth, clench your palms, extend your toes as far as possible and hold your breath for 5 seconds. Exhale slowly and relax.
These steps should be repeated for 5-10 minutes. In order to achieve the best results, perform this exercise in the morning, afternoon and evening every day.
2. Slow walking
Imagine that you are walking in your favorite park, walking slowly along a park path. Focus on your slow steps, not thinking about anything else. Allow your arms to move slowly along the body, lightly squeezing the palms in a soft fist. Squeeze your toes slightly, imagining that you are trying to grab a handful of the earth with them. Take slow, steady steps while simultaneously straining the muscles of the perineum. Move at this pace for 3-5 minutes, then relax your whole body and slowly walk for 1-2 minutes. Repeat the steps again. Do this qigong exercise for half an hour in the morning after sleep and in the evening before going to bed.
3. Standing still
Starting position – legs shoulder-width apart, knees slightly bent, toes tucked. Without tilting your upper body, lower yourself into a quarter squat. Press your chin to your chest, keeping your posture straight, arms lowered along your body, palms closed in an incomplete fist, look down. Move your tongue in your mouth for salivation. Swallowing saliva, take a deep breath through the nose and tighten the muscles of the perineum. Imagine that qi energy slowly moves through the body from the tailbone up through the spine and penetrates the top of the head under the tongue. Exhale slowly and relax the muscles of the perineum. Repeat the steps 20 times, then close the palm of your hand, putting the right over the left, and press with two hands on the tribute-tian point, which is in the crotch area. Focus on this area and take 3,050 leisurely steps. Perform this exercise in the morning and evening daily.
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