Iron qigong shirt. Iron shirt Mantak chia iron shirt read

This complex has become widespread and world famous thanks to the Master and his published book.

Qigong “Iron Shirt” is a system of a potentially new level that allows you to restore mobility, flexibility to the physical body, nourish it with vitality and Qi. Like all Chinese practices, this technique came to us from the teachings of ancient monks who studied the flow of Tao, its capabilities and influence on people.

Mantak Chia Qigong “Iron Shirt”

The Iron Shirt qigong technique occupies one of the main places in the disciplines of Taoist monks. This technique develops both the energy body and the physical body. Since ancient times, wise Taoists have used these trainings to heal the body, temper their spirit, expand consciousness and increase strength. Qi.

During the Bo-lin era, there was a real flowering of qigong and, in particular, the “Iron Shirt” technique. At this time, almost the entire population of China was learning to control their Qi from early childhood. For the most part, such training was used to improve the body's fighting skills, which is why special emphasis was placed on the Iron Shirt. Chinese warriors hit their opponents with their trained Qi, and the enemies could not cause them serious damage, because the entire body of the warriors was made as if from iron.

Qigong made it possible to achieve phenomenal results - all organs, skin, tendons and bones were invulnerable. Life-giving energy Qi penetrated into every part of the body, protected it, and the body released a new stream Qi. As a result, a closed system was created based on circulation Qi.

What does the “Iron Shirt” qigong technique give?

• The energy communication of the whole body, flows is normalized Qi nothing interferes, and therefore the energy spreads throughout the body.
• Thanks to the ideal circulation of Qi in the body, it resists any physical impact.
• Force Qi The practice protects against any diseases - they simply cannot break through the energy aura that surrounds the body like a shield.
• No amount of stress can shake the nervous system; it is absolutely elastic and only bends slightly under the pressure of negative energy, not letting it in.
• If desired, the practitioner can let negative energy into himself, mix it with his own positive energy and turn this entire volume into a positive force.
• Improves ability to store energy Qi in Dan-Tian and do not spray it.

Mantek Chia Qigong “Iron Shirt” is a set of trainings for acquiring amazing skills and capabilities. From an early age, the master began to study the currents of Tao and was engaged in traditional eastern practices. He is one of the founders of the movement of the Universal Tao, as well as the founder of a center in New York dedicated to healing based on the forces of Tao.

Hard Qigong masters believe that in everyday life, ordinary people lose and waste too much of their energy. As a result, already at a young age, health problems, lack of vitality and premature fading occur.

A notable feature of the “Iron Shirt” complex is the ability of the practitioner to accumulate and retain a huge concentration of force in his body Qi. The master does not release this power from himself without special need or without his own desire, which is why the “armored skin” effect, which is so well known to the Chinese, is preserved.

Even in the absence of pronounced muscle mass, a person is able to show remarkable strength, resilience, and easily avoid fatal wounds and injuries.

"Iron Shirt" - a system that allows you to collect flows Qi mainly in the torso area. However, this does not mean that this force cannot be transferred to other areas of the human body. A true Master is able to redirect the flow with just the power of thought Qi to any point of your body.

Taoist practice of hard qigong is a complex system of energy accumulation and distribution Qi, each exercise in it has been perfected by Teachers for tens of hundreds of years.

As in health qigong, breathing practice is important here. Still the same flows of power Qi penetrate into his body along with the inhaled air. However, to powerfully concentrate this energy in the body, completely different exercises are used. Many of them are aimed at overcoming your pain, strengthening your physical shell and spirit.

The Taoists believed that it was precisely this technique that would allow them to cut off the unnecessary, leave behind the vain experiences of the human world that weaken the spirit and get rid of the reasons that cause the needless dispersion of the inner Qi. Thanks to martial qigong classes, warriors acquired new superpowers and comprehended emptiness.

Mantak Chia compared vitality to the softness and flexibility of wood and herbs. At birth, people are soft and flexible, they seem to exude the juices of life, like young trees. Before death, people become rough, inflexible, dry, they are like old trees that are easy to break.

The master believes that dryness and roughness of the body are a sign of approaching death. In order to preserve vital juices inside their physical shell and remain flexible and plastic, practitioners need to learn not to disperse Qi in vain, to be able to hold it inside your own body.

It is this skill that is contained in the “Iron Shirt” system, which is based on hard qigong techniques and breathing techniques. Sexual energy is inextricably linked with vital forces. In China, it has been believed since time immemorial that the loss of sexual power is as inevitable a sign of approaching death as dryness and “numbness” of the body.

Therefore, the task of any spiritual eastern practice was to restore sexual power and increase it.

A living and healthy person, according to the experienced Masters and founders of the Eastern system of hard qigong, is a person within whom a huge supply of energy is concentrated Qi, this is a practitioner whose organs and systems function in the right mode and rhythm. The vitality and sexual strength of such a person at any age remain at a high level, and illnesses and injuries are not able to penetrate the dense veil of the body’s defenses.

Qigong “Iron Shirt”: exercises

Hard Qigong - exercises honed by Masters and brought to perfection. In Mantak Chia’s book “The Iron Shirt” there are a total of forty-nine lessons, from which eight ready-made training complexes are compiled:

1. Tree Qi in the arms of the Great Warrior.
2. The Great Warrior carries a golden cauldron (Yin phase).
3. The Great Warrior carries a golden cauldron (Yang phase).
4. The Golden Turtle plunges into the abyss of water.
5. A water buffalo rises from unknown depths.
6. The marvelous Phoenix bird rinses golden feathers in the Heavenly stream Qi.
7. Iron Bridge across the eternity of the Great River.
8. Steel log in a stopped stream Qi.

These practices are based on a feeling of discomfort, or, more simply put, stress. The student forces his body to experience loads and stress in order to strengthen it and raise his skills to a new level. At the same time, the amount of such unpleasant sensations is strictly dosed, delivered exactly in those proportions and quantities that the physical body needs.

During training, the entire musculoskeletal system is involved, the actions of the tendons are activated, the blood inside the body accelerates, and the flow increases Qi.

Practitioners of the “Iron Shirt” complex begin to feel the integrity and unity of their entire organism and body, they feel their inner security and openness to the world. While the average person perceives his body as separate, for those who do not practice hard qigong, the physical shell consists of separate organs and systems.

“Iron Shirt” includes three levels of technology.

• At the first, initial level, the body is filled with strength Qi, it nourishes internal organs and connective tissues.
• At the second level, tendons and ligaments are involved, they become more flexible, ductile and durable.
• The third level is a secret ancient system called Nei Gong, which consists of the art of cleansing one’s body and the contents of the bones down to the state characteristic of a developing child.

It is thanks to these three levels that the practitioner gains amazing mobility, plasticity, flexibility of his body - ligaments, muscles and even bones.

Qigong, even hard one, is, first of all, a breathing technique. In Iron Shirt training, the practitioner’s attention should also be focused on his breathing. While doing the exercises, you need to relax and be able to control your consciousness. In this case, the chest should not be tense, the thoracic part of the spine is extended upward.

Many novice practitioners note that during training the activity of the salivary glands increases, the oral cavity fills with saliva and a natural desire to spit it out appears. But the Masters do not advise doing this. Human saliva also contains a huge reserve of energy; it is a kind of vital elixir.

In the first week, the Iron Shirt practitioner should perform the breathing system twice a day, and then three times a day. By the end of the month, the number of breathing exercises should reach six to nine per day, and their duration gradually increases.

In the Iron Shirt breathing technique, there are two types of breathing - bottom and reverse.

Lower breathing is the maximum filling of the abdomen with air while inhaling. The training consists of nine cycles for a beginner and thirty-six for an experienced Master. Reverse breathing involves squeezing the muscular corset of the sternum and abdomen while inhaling. It’s like you’re putting pressure on your organs, sucking in oxygen with your chest.

The fundamental respiratory system for directly performing the Iron Shirt techniques is forced breathing. It is used when doing exercises. Also an important exercise in this Chinese system is “Increasing force Qi" In this case, the practitioner performs a special breathing complex, holding his breath and alternately squeezing certain muscles and areas on his body.

An important point in the Iron Shirt system of hard qigong is meditation. This technique will allow you to take care of your spirit, mental and psychological state, and strengthen the body in all its energetic phases of existence. For this purpose, the complex uses the “Meditation on the Microcosmic Orbit” technique.

Contraindications to classes

Despite the availability of the system for every practitioner, the Master draws attention to some points and asks for certain caution when performing the “Iron Shirt” complex. So, you should not strain your muscles and tendons if the exercise does not require it; the spine and chest should be relaxed.

• If you have hypertension, you should consult your doctor before exercising;
• Menstruating women should not practice Iron Shirt;
• Keep the diaphragm in the lower position so that the passage of energy flows through the Microcosmic Orbit is easy;
• When you lower the Chi force into the lower part of the body, the tip of your tongue should rest on the upper palate.

Qigong “Iron Shirt” video lesson

Hard breathing-strengthening qigong “Iron Shirt” will allow you not only to gain power and inner strength, but also to revive all the protective functions of the body and strengthen them many times over. A set of classes will literally roll back the process of withering and aging, making you mobile, flexible and fresh, the way you once were in distant childhood.

The Iron Shirt Qigong system is an ancient method of improving spiritual and physical well-being. This system allows you to significantly improve physical fitness in the shortest possible time, cope with uncertainty and internal fears. The exercise system contains breathing, physical and energy classes, as well as meditation lessons. You can find out more about some aspects of Qigong gymnastics in our articles - and.

The qigong technique allows you to achieve the desired result in comprehensive development with minimal time and effort. Simple exercises of the “Iron Shirt” can help you relax your body and catch the vibrations of the universe in order to achieve harmonious coexistence of spirit and body. The qigong system is a kind of internal gymnastics that is based on breathing exercises.

The art of the eastern direction of the qigong system is aimed at the harmonious development of the physical and energy body.

One of the main prerequisites for well-being and success aimed at spiritual development is the interaction of a person and his environment.

“Iron Shirt” qigong is directly related to the great practice of the eastern art of comprehending emptiness.

The word qigong translated from Chinese means “the ability to use energy.” During breathing exercises, a redistribution of energy flows in our body occurs. Consciousness interacts with the energy Ki or Qi. Adherents of the qigong and yoga training complex are confident that Qi is the energetic source of all existence on the planet. Thanks to the correct distribution of Qi flows along the channels, the improvement of the vital activity system is achieved.

Iron Shirt Qigong - exercises

The effectiveness of the qigong training complex has been tested by warriors, fighters and masters for several thousand years. Breathing practice allows you to develop, improve the results of your achievements and achieve great success in combination with gymnastics for muscles. The body is presented as the main type of combat or intellectual weapon. Regular training develops endurance, patience and willpower.

All exercises in the system are related to proper nutrition and movement. You need to do the exercises consciously, try to reach the most bottomless shells of the body. Energy layers can influence and block tensions in the body. With a systematic and serious approach to training using the “Iron Shirt” method, you can make the blocks much stronger.

The main goal of the training system:

High-quality health promotion and the ability to adequately withstand stress that haunts a person throughout his life.

The “Iron Shirt” qigong training system, the exercises of which bring satisfaction and health, can very effectively correct the health situation in hypertensive patients and even diabetics. When performing gymnastics, the main focus is on working with energy and correct breathing. The art comprehension course contains 8 collected complexes, which are divided into 49 exercises. After completing the entire course of training, the energy channels of the body work like clockwork. The body's strength and endurance are redistributed and activated.

Controlled stress in a minimal, precise dosage affects the musculoskeletal system. The tension that is given during the exercises gradually increases, and the exercises themselves become more complicated. The approach of adherents of the qigong system to the effects of targeted stress is so effective that in the future the body gets used to it and accepts any, even the most incredible load, much easier.

Qigong Iron Shirt - a book revealing the secrets of the universe

Master Mantak Chia is one of the creators of the Universal Tao movement and the founder of the Tao healing center in New York. From early childhood, Mantak was engaged in a systematic study of the flow of Tao and comprehended other treatises and teachings. As a result of the scrupulous study of Chinese Taoism and the acquisition of knowledge presented in other concepts, a unique, perfect “System of Tao” was created.

This system is taught in many European countries and in the USA. Followers are developing a training system in different countries, many strive to learn the secrets and join the mysterious ancient system. The master has published a series of books on training, which reflects the worldview of the guardians of the Tao as a whole. The author's works reveal various aspects of learning and the essence of some practical elements.

The significance of Mantek Chia's book Iron Shirt Qigong cannot be overstated. This book provides an opportunity to study and comprehend the secrets of the vast world of oriental martial arts, teaches you to be a person with a capital P and helps you understand the purposefulness of your journey to the highest heights of spirituality.

The healing potential of the systems provided by a follower of Mantak Chia is truly limitless. The teacher does not give practical lessons. All his knowledge and practices, as well as clearly described lessons and methods of self-realization, the ability to find harmony between body and spirit, are described in his works.

The “Iron Shirt” qigong training system in the book was one of the first described. It gives you the opportunity to radically change your life, turn it in a completely new direction. Improvement of health and well-being, as well as achievement of success in the martial arts, are achieved automatically as a result of training. During practice, an ideal level of preparation is achieved at all stages.

The teaching of master Mantak Chia Qigong “Iron Shirt” is the work of a new generation. The basic difference between the book and the material that we have encountered before is that it flawlessly and fully conveys all the secrets of knowledge accumulated over several centuries. The meditative methods of influencing the art of Tao are based on rich culture and psychotechnical practices.

Download the book Mantak Chia - Iron Shirt

Qigong “Iron Shirt” video lessons

The practice of qigong is the key to energy flows, liberation of the spiritual and physical shell, and gaining good health. Practicing the arts of qigong helps the mind always remain clear and bright, and the body strong and invincible. At any age, you can change your life, learn to live in harmony with body and soul, and gain access to the unlimited energy of life Qi. By doing exercises using the “Iron Shirt” method, you can create an individual set of procedures for exercising in the morning. Complex of qigong exercises “Iron Shirt” video clips will help you master the main points and understand the principles of the exercises.

I intend to write a series of books that would reflect the worldview of the Taoist masters as a whole. Thus, each of my works reveals certain aspects of Taoist teaching and corresponding aspects of practice.

Each book is dedicated to one of the Taoist systems of self-improvement of a human being. And if you wish. You can limit yourself to practicing only what is described in this particular book. However, it seems to me that we should not forget: all Taoist systems of self-improvement are facets of the same precious crystal of a single tradition of Taoist Yoga, all of them have been practiced together since ancient times.

Therefore, it is most advisable to integrate the material presented in each of my books into the general flow of practice. This will make your training harmonious and comprehensive, allowing you to most fully combine the physical, energetic, psychotechnical and spiritual aspects of it, which, of course, will immediately affect its effectiveness and results.

Download a book

Online correspondence training “Qigong - Iron Shirt”

You can pass online training according to this course presented in the book by Mantak Chia. To do this, register on the Healing Tao Academy website and select the required course to order from the list of Academy courses.

Full-time training in practices according to the "Healing Tao" program

In our center, the official representative office of Mantaka Chia in Russia, seminars and classes are regularly held with certified instructors of the “Universal Tao” system.

Seminars and classes at the Shen center on Qigong - Iron Shirt.

• Our center holds regular seminars on the practices presented in this book by Mantak Chia.

• You can also sign up for individual consultations and classes on Manteka Chia practices at a time convenient for you. Classes are taught by senior instructors of the “Universal Tao” system Manteca Chia

Using the wall as a support and a template, you can feel the moment when your spine assumes an elongated, structurally balanced position. Because you need almost any flat, vertical surface to perform this exercise. , which you could lean against, this position can be used almost anywhere as a recovery exercise after working in poses. This position will provide a wonderful way to relieve the spinal column and reduce discomfort from back strain for those who suffer from spinal diseases (especially sciatica and sciatica).

A. Lower body.

Lean your back against the surface of the wall; the heels are located at a distance of about 30-45 cm from the wall. With your knees slightly bent, bend your pelvis back so that your lower spine is pressed firmly against the wall without feeling any discomfort. If you still experience discomfort, then you need to master this pelvic movement gradually. The upper third of the thighs will be perpendicular to the surface of the ground, or slightly deviated in the direction of the wall. Feel that you are comfortable standing, pressed against the wall in this way.

b. Feet.

Pressing the balls of your big toes firmly to the floor, spread your toes out to the sides, relaxing your feet at the same time. Then distribute your body weight evenly across three points on the soles of your feet: the ball of your big toe, your fourth and fifth toes, and the middle of your heel. The toes should be relaxed, not pressing too hard into the floor; the second fingers should be pointing straight. Maintain this position of your feet, even if you feel that it is unusual for you. Try to use this position of your feet in everyday life when walking, doing any exercises, etc.

V. Area of ​​the head, neck and upper spine.

Press as much of your upper spine as flat as possible against the wall surface; you need to start by pressing the tailbone area, keeping the rest of the spine rounded forward so that it does not touch the wall at first. Then begin to “roll” your spine up the wall, vertebra by vertebra, until you reach the maximum degree of bend. At the same time, hold your head as if one force is slightly pushing it back in the area of ​​the upper lip, and the other force is lifting the head by the lid of the skull. Try not to exceed the angle of the head by excessively pulling the chin towards the collarbones. In this case, for some, the back of the head may not touch the surface of the wall at all (Fig. 4-4).

d. Shoulder girdle.

With your shoulders down from your ears, roll them wider to the sides (Figure 4-5; see also the shoulder development exercise described in this chapter).

d. Shoulders, forearms.

There are several possible forearm positions:

1. Lower your arms along your sides so that your palms face your torso. This hand position is the most natural and suitable for performing various exercises among a crowd of people - for example, at work, when you do not want anyone to watch you from the side.
2. Having taken position (1) as your starting point, move your elbows back so that they barely touch the wall; At the same time, you should not touch the wall with the lower part of your arm or move your shoulders back. This position allows you to achieve the correct structural connection of the bones of the shoulder girdle. As your elbows move back, your shoulders will naturally also move slightly in that direction without any special effort being applied.
3. Starting position - pressing your back against the wall. Gradually move your left shoulder away from the wall until only the inner edge of the left humerus condyle is touching it. Then slowly restore full contact of your left shoulder to the wall. Do the same with your right shoulder. After finishing the exercise, move your hands to position (1) or (2). This exercise produces significant lengthening of both humerus bones while simultaneously increasing shoulder width, upper back width, and chest expansion. In addition, it is a good preparatory exercise before performing the elements of the complex. Iron Shirts requiring significant strength of the shoulder blades. Positions (2) and (3) should be abandoned if they lead to significant tension in the shoulder girdle.

e. Stretching the lumbosacral spine.

To further stretch your lower spine, bend your knees slightly and slide your back lower along the surface of the wall. Then, while continuing to press the tailbone area firmly against the wall, begin to slowly straighten your legs. To enhance the stretching process, place your hands on your hips and press down while continuing to straighten your legs to the starting position. This exercise allows you to significantly stretch the lumbosacral spine, but it should be performed only when tightly pressing the lower part of the spine against the wall does not cause discomfort. The effectiveness of the exercise can be increased by performing it against a wall with a rough surface. Additional spinal stretching will be especially beneficial for people suffering from low back pain or sciatica.

and. Breathing in the process of stretching the spinal column.

The very position of leaning on the wall to train the structural alignment of the body’s organs helps to significantly unload and straighten the spinal column. Moreover, the positive effect does not require any special breathing exercises. After all, the purpose of this position is not a straight spine, but the ability to straighten it; at the same time, the wall allows you to feel the moment when the spine is in the most aligned and straightened position.

The spine of a person with a perfect body structure naturally lengthens during the breathing cycle. This mainly happens when the chest fills with air during inhalation, when the ribs of the chest rise up and move apart, forcing individual vertebrae to move apart. Thus, using the technique of deep chest breathing in the position described above, as well as in the Door Hanging, allows us to establish natural connections between the process of breathing and the structural balancing of parts and organs of the body (Fig. 4-6).

Having achieved stretching of the spinal column during the exercises, you will be able to further stretch it without resorting to a special technique, through normal abdominal breathing. Integral part normal functioning of the structural mechanism of the body is the opening of the spine for the passage of energy during the breathing process: this can significantly increase the supply of blood and energy to the organs of the central nervous system Qi and cerebrospinal fluid.

Technical breathing skills during spinal traction

a Inhale.

To enhance the effect of performing structural wall training and using breathing exercises, you first need to exhale completely. Then inhale slowly and deeply through your nose, directing the inhalation energy into the chest area. The anterior abdominal wall of the abdomen should be slightly retracted. As you inhale, observe visually and try to feel how the spinal column is stretched. When the body is relaxed, this will happen automatically. Don't try to force your own efforts. Having caught the moment of lengthening of the spine, then focus on developing this sensation, internally observing how, during the process of inhalation, the lengthening wave, appearing in the tailbone area, gradually rises upward.

b. Exhaust.

As you exhale, try to feel that you are not decreasing, but continuing to grow upward. At the same time, you will feel how the back muscles, connected into a single structure, take on the stretching of the spine initiated by the energy of inhalation. In fact, the upward elongation of the spinal column during exhalation is significantly less than during inhalation; however, the lengthening during exhalation is only the result of additional supportive measures on the part of the body aimed at preventing the collapse of the chest. This wave of support, which occurs during exhalation, begins in the head area, gradually spreading downward.

V. Contraction of the muscles of the anterior abdominal wall.

In the case of structural blockage of the chest organs, when inhaling deeply, it may be necessary to compress the muscles of the anterior abdominal wall. Otherwise, when inhaling, the chest will remain practically unexpanded, while the lower abdomen will protrude significantly. Over time, you will need to make less and less effort to maintain your stomach in a taut position when inhaling through your chest; Eventually you will be able to breathe through your chest without consciously contracting your abdominal muscles.

d. Everyday breathing.

This method of chest breathing is a kind of exercise designed to eliminate the structural blockage of the chest organs and maximize the extension of the spinal column. After completing the breathing exercises, try to turn your attention away from how you breathe. Let the breathing process happen naturally. Natural breathing is carried out using the lower and middle sections of the abdominal cavity, and the chest area is included only in case of increased physical activity associated with the need to use the full volume of the lungs. It is not recommended to use a full breathing cycle in everyday life, as it can lead to stagnant energy phenomena in the chest and head.

Structural alignment of the head and neck organs as the basis for traction of the spinal column and the general structure of the vertical position of the human body

It is possible to achieve traction of the spinal column with the help of breathing only when a certain position of the head is maintained: imagine that you are being slightly pushed in the area of ​​the upper lip, while being lifted by the lid of the skull without straining your neck (Fig. 4-7).

Even a slight upward and forward movement of the chin will lead to structural disturbances of the neck, which will cause an overall structural distortion of the upper body. In this case, the cervical curvature of the spine will be clearly excessive, which will make deep and free breathing impossible, since the lumen of the respiratory tube of the throat will be practically closed. But this position of the head and neck is typical for most people, which is why it is so rare to meet a person who does not have chronic displacement of the cervical vertebrae.

The position of the head indicated above (when it is raised by the lid of the skull and slightly moved back) is the main one when performing most exercises. In addition, this position is the main condition for correct posture and free breathing. Proper structural alignment of the head and neck organs allows for a physiologically favorable relationship between the head itself and the rest of the body. In turn, this allows you to monitor the condition of the overall structure of the body. One of the canons of the highest level of meditation of the Taoist healing system, known as the “Little Enlightenment of Kan and Li,” teaches how to control one’s own body using the inner eye. Thus, conscious structural alignment of the head and neck organs is the basis of interest in the structural optimization of all organs of the body. Compare: in the practice of Hatha Yoga, the lengthening of the cervical spine, achieved through the structural alignment of the head-neck complex, is called the “Roots of Discretion”, or “Roots of Reasonable Approach”.

At least a little attention to maintaining structural balance of the head and neck is necessary even after balanced structural alignment becomes easy and natural. After all, the only most important factor in the correct vertical position of the body is precisely the slight extension of the head upward with a slight deviation back. In this case, the actual elongation of the cervical vertebrae is extremely insignificant. The tilt of the head back is also almost unnoticeable. And yet, these two elements ensure the formation of the correct structure of the chest - upper back - spinal column. This is explained by the fact that the head and cervical spine are a kind of crown of the spinal column, which we strive to stretch; therefore, the structural integration of organs and parts of the body is impossible without this subtle but significant element.

In addition, it is necessary to have a general understanding of such a very common phenomenon as cervical vertebral dysplasia. Having brought the body into a state of structural alignment, move the chin up and forward, thus removing it from the general equilibrium structure. You will immediately feel how the muscles of the occipital part of the neck will contract, the lumen of the larynx will close, the chest will become hollow due to the prolapse of the sternum; the shoulders will round forward due to the formation of excessive curvature of the cervicothoracic spine, breathing will become difficult and traction of the spinal column will be completely impossible. Then do the Spinal Column Traction breathing exercise, which requires restoring the correct position of the head - and you will immediately feel the complete energetic openness of all the organs of your body.

There is a close relationship between constant control of optimal body structure, correct upright posture of the torso and free, unconstrained position of the head and neck. This relationship becomes especially obvious when performing complex exercises Iron Shirt. The desire to maintain the correct structural position of the head and neck, combined with careful attention to the overall structure of the body, is an expression of the independent will to perfection. In turn, optimizing the structure of your own body in a mode of complete relaxation has the most favorable effect on the formation and strengthening of this will.

IRON SHIRT

Mantak Chia

From the translator

Master Mantak Chia belongs to the modern generation of Taoist Yoga Masters, a generation to which the Great Teachers set the task of revealing secret methods of psychophysical improvement that were strictly classified until the recent past. Master Chia’s books are works of a fundamentally new quality; without omissions, simplifications or profanation, they present the classic techniques of integral psychoenergetic training, forming a holistic approach of the Taoist tradition to the psychophysical and spiritual development of the human being. The Art of the Iron Shirt is one of the components of this approach. The effectiveness of the training methods outlined in this book has been tested for thousands of years by many generations of warriors, professional fighters and healers. The breathing practice of internal energy filling, which is the basis of the Iron Shirt technique, is the practice of conscious application of natural techniques of subtle energy self-regulation of a person, and therefore can be successfully used to amazingly increase the effectiveness of both any method of general psychophysical training, and any purposeful combat system, in in which the practitioner uses his body as the main type of weapon - professionally or simply for general development. The use of the Iron Shirt technique allows not only to radically correct almost any functional disorder that has arisen in the human body as a result of any disease, but also to quickly and as fully as possible eliminate the consequences of injuries and wounds received in combat situations, during training and at home.

I intend to write a series of books that would reflect the worldview of the Taoist masters as a whole. Thus, each of my works reveals certain aspects of Taoist teaching and corresponding aspects of practice. Each book is dedicated to one of the Taoist systems of self-improvement of a human being. And if you wish. You can limit yourself to practicing only what is described in this particular book. However, it seems to me that we should not forget: all Taoist systems of self-improvement are facets of the same precious crystal of a single tradition of Taoist Yoga, all of them have been practiced together since ancient times. Therefore, it is most advisable to integrate the material presented in each of my books into the general flow of practice. This will make your training harmonious and comprehensive, allowing you to most fully combine the physical, energetic, psychotechnical and spiritual aspects of it, which, of course, will immediately affect its effectiveness and results. The very basis of all Taoist practices without exception is the meditative technique of controlling energy flows in the so-called microcosmic orbit or small celestial circle. It is complemented by two more basic meditative techniques of psychoenergetic control - “Inner Smile” and “Six Sounds”. They are described in detail in my book “Tao - Awakening of Light”, dedicated to Taoist light meditations, which are used in the practice of Qi Gong and at the highest levels of Taoist psychoenergetic training. You will find references to microcosmic orbital meditation, inner smile and six sounds meditations in all my books on Taoism without exception. In this work, these techniques are also described - to the extent that they are necessary for mastering the art of the Iron Shirt. The Iron Shirt practice is an extremely powerful and highly effective tool for self-improvement. However, to fully master it, you first need to learn how to properly perform the small celestial circle, inner smile and six sounds meditations. This will allow you to easily identify and eliminate any blocks and disturbances in the energy structure that can sometimes arise at the initial stage while working with the Iron Shirt technique. In addition, you should pay special attention to the practice of corrective breathing exercises described in this work, as well as to mastering the practice of grounding. Before you begin mastering stand-up work, study and practice all the preliminary exercises. They will provide you with the necessary initial training. As you study racks and the methods of energy work in them, use the full descriptions. You will need brief descriptions only when your practice becomes stable. The approximate training schedule that I propose in this book is not at all the only possible way to organize the practice of Iron Shirt Qigong over time. It should be viewed more as an example of a possible class schedule. The final decision on the question of when, how and how much you should train remains, of course, up to you. As the information presented in this book, which often does not quite correspond to the views on things accepted in the West, will become more and more correct in your eyes. You will, not without surprise, discover its exact correspondence to the subtlest shades of what is new that you will find in yourself. I wish you success in your physical, mental and spiritual improvement. Mantak Chia.

1. GENERAL INTRODUCTION

A. The Art of the Iron Shirt in the general system of Taoist integral training.

Along with such well-known applied martial disciplines as Wu Shu and Tai Chi Quan, the Taoist system of integral training includes special healing practices, healing arts, methods of expanding consciousness and achieving its maximum fullness, as well as ways to control the vital force of Qi circulating in the human energy body system. The main task of the Taoist system of integral training is the development of the physical and energetic bodies of a person and the accumulation in them of the maximum possible amount of Qi necessary for adequate functioning in the higher spheres of the Spirit. The goal that a human being strives to achieve in the realm of the Spirit is immortality, that is, continuity of self-awareness.

The implementation of this goal is carried out in two stages. At the first stage, the law of karma is overcome and the embryo of the immortal Spirit develops. The embryo of the immortal Spirit, during the transition from one incarnation to another, partially retains individual self-awareness, which in the case of an ordinary person is irreversibly dissipated. The second stage is the achievement by the immortal embryo of the state of a fully developed immortal Spirit.

The Art of the Iron Shirt is one of the most important means of promoting the development of the physical and energetic bodies. Thanks to his practice, a person first of all establishes close energetic contact with the flow of Earth Power, which is one of the key prerequisites for success in spiritual development. The physical body is like a launcher, the stable position of which on Earth is a critical condition for the successful takeoff of a launch vehicle with a shuttle spacecraft on board. In the case of a human being, an analogy can be drawn between the launch vehicle and the body of the individual soul or energy body. Then the Spirit, freely floating in Infinity, will be like a shuttle spaceship, separated from the launch vehicle after its function of launching it into orbit is completed.

In the physical body, the vital force Qi and creative - sexual - energy are transformed into more subtle forms of force, from which the energy body and the body of the Spirit are built. As the body of the immortal Spirit develops, a person develops in himself a spiritual compass and a control system that allows the Spirit wandering in infinity to each time find his physical body and return to it to carry out the incomplete steps of spiritual development that must be made by this particular individual in this particular life. . Thus, we get the opportunity to return to the sphere of earthly existence, recharge with energy and again set off on the exploration of Infinity - on a quest for knowledge that at some point will allow us to finally leave this world forever, while maintaining individual self-awareness in its entirety.

1. Wu-Shu martial culture and the ancient art of the Iron Shirt - a brief background.

A. The era of Bo-lin is the time of great warriors.

The roots of Wu-shu are lost in the depths of hoary antiquity. The heyday of martial arts culture in China occurred during the Bo-lin era (about a thousand years before Christ). According to sources that have survived to this day, at least one tenth of the total population of China was then involved in the serious practice of various types of martial arts. In the ancient traditions of Wushu, training began from childhood. Moreover, at first a person was not taught combat practices and techniques, but the technique of developing internal strength. This technique was based on exercises for the conscious accumulation and redistribution of energy, known collectively as “Qigong” - “the art of controlling the power of Qi.” Basic training continued for approximately ten years. Then the man practiced the most basic fighting techniques. For example, a single direct blow could take three years to master—several thousand repetitions daily. After this, it was necessary to learn how to combine elementary martial techniques with the control of Qi, thereby “filling them with strength.” And for five to ten years, the man struck the water in the spring with his palm thousands of times a day, without touching its surface, until finally he made it “splash out all with one blow.” Every day for several years, the student spent hours mastering the art of controlling the emission of energy flows from his hands.

The art of the Iron Shirt was in those distant times a means of developing the protective power of the body. To achieve a fantastic increase in the density of the internal energy filling of the body, relatively simple external techniques were used. As a result of the incredible increase in the density of the energy body, the vital organs of the human physical body became practically invulnerable to blows inflicted by the enemy. Considering that it is the vital organs that play the main role in the production of subtle energy, we get a closed loop of energy protection: Qi protects the organs, organs generate Qi.

The Chinese word Qi can be translated as “air” and “power”. Kung or gong - art, discipline, control. Thus, Qigong is the art of controlling air flow, the discipline of breathing, or the art of controlling force. Iron Shirt Qigong is the art of controlling force, making the body invulnerable. After mastering the methods of controlling internal strength and filling the body with it, a person learned the art of being light. For three to four hours every day he jumped and ran in a special way with special weights tied to his legs. Eventually his jumps became like flying. And only after all this, when the art of controlling force - Qigong - could be considered mastered, the true secrets of martial techniques began to be revealed to the student.

As a result, the bodies of the ancient warriors seemed to be made of steel, and with each blow they struck, a powerful stream of energy was thrown out of their hands, piercing through the unprepared enemy, tearing his internal organs to pieces and turning his bones into small crumbs without any contact. physical bodies Over time, the body of the warrior himself became practically invulnerable to any blows; his health and youth were preserved for many, many decades. During this time, the warrior managed to go through a path in his spiritual development that would normally take several lives for a person to achieve. b. Practice of the art of the Iron Shirt and psycho-intellectual improvement of a person. By giving the practitioner access to direct perception of the fundamental aspects of the energetic structure of the universe, the art of Qigong is what is sometimes called Chinese or Taoist Yoga - through the integral psychophysical improvement of the human being.

And of course, as in any technique of truly integral training, the main result of Qigong practice is the spiritual evolution and expansion of a person’s self-awareness, achieved on the basis of the comprehensive development of his psycho-emotional sphere and intellectual abilities. A person who has been deeply practicing Qigong for a sufficiently long period of time acquires paranormal abilities typical of an enlightened yogi, mastering the art of controlling the Force, which is drawn from the limitless source of Universal energy. For example, information has been preserved to this day about the eight Chinese Immortals of the Bo-lin era - they possessed the secret of completely transforming the energy structure of a person and subjected the tissues of their physical bodies to special transformations, due to which their bodies remained young for unimaginably long periods of time by modern standards. These people could not only look into the past and into the future, but also possessed the abilities of clairvoyance, supersensible perception, were able to instantly move in space over vast distances, do without food and water, and also possessed many special magical powers. Since in those distant times the art of Qigong was extremely widespread in China, many of the inhabitants of the country, to one degree or another, possessed some of the paranormal powers and abilities. Some sources are inclined to explain this by the fact that in that era the general potential of the Universal Source of Power was higher than now, however, even in our time, those who practice Qigong or yoga with sufficient diligence develop superhuman abilities. Therefore, the point here, apparently, is not the potential of the source of the Primordial Force, but a certain minimum required amount of training practice.

b. The era of firearms.

But with the minimum required amount of training practice, the situation is currently not very good. The fact is that as firearms developed, the art of the Iron Shirt gradually lost its practical significance. Contact confrontation in a combat situation was increasingly replaced by distance warfare, and the distance increased from century to century. The army, therefore, needed completely different skills of soldiers - now technological skills. However, the health-improving, general developmental and spiritual potential of the ancient methods of integral training has not diminished at all. Moreover, in modern conditions of increasing stress, ancient practices unexpectedly acquired truly global relevance as the only radical means of compensating for the growing psychological and environmental pressure. Kung Fu as the art of being Human - and Qigong is part of this great art - allows you to protect the soul and strengthen the spirit in the current era of critical changes.

2. Internal pressure of vital force Qi.

Considering the principles underlying the practice of the art of Iron Shirt Qigong, we can draw the following simple analogy: by “pumping” the vital force of Dm into the body tissues, we create a kind of energy pressure in them, which acts similar to the air pressure in a car tire. And, just as bumps and ruts on the road do not harm the body of a car whose wheels are in good condition and driven by a skilled driver, blows inflicted on the body of someone who has mastered the Iron Shirt practice do not cause any harm to his vital internal organs. As you know, breathing is the most important and vital physiological function of the protein body. It is no secret that a person can live without food for more than a month, without water - for several days, but without air - only for a few minutes. The practice of the Iron Shirt allows you to make breathing as efficient as possible. It allows us to really develop enormous vitality, strengthen internal organs and radically get rid of any diseases by filling the organs and tissues of the body with Qi energy, which, under pressure, fills every cell of the body, optimizing the functions of all organs and all systems.

A. Origin of the Iron Shirt Breathing Technique.

According to the observations of ancient Taoist masters, it is precisely this type of breathing that the human embryo uses while in the mother’s womb. It lacks pulmonary ventilation, so it distributes the physiological fluids and Chi energy entering the umbilical cord using muscle pulsations similar to those used to redistribute Chi in the practice of the Iron Shirt. After birth, a person switches to pulmonary breathing. Gradually it becomes more and more superficial, the abdominal organs lose mobility, and the Qi pressure in them drops. They cease to provide significant assistance to the heart in maintaining blood circulation. As a result, the flow of all physiological fluids in the body system slows down. Dryness develops in the body, which corresponds to excessive heat in the energy structure. According to its properties, the heat, caused by the predominance of the element of fire, rises upward, forming zones of stagnant dryness in the chest and head. The balance is disturbed, the cool power of the element of water descends down to the genitals, accumulates there and dissipates, leaving the body. The Qi pressure becomes even weaker, and the habit of lower breathing is completely lost. This is how aging happens. The lungs are forced to cope with breathing only due to the work of the intercostal muscles, which is absolutely insufficient for normal life activity, since no more than a third of the potential volume of pulmonary ventilation is actually used. From the point of view of energy metabolism, such breathing is not only ineffective, moreover, it is, so to speak, “consumable”. The energy structure loses energy instead of accumulating it, and as a result collapses, unable to resist the external pressure of Qi. Lower breathing pumps Qi into the system, increases internal energy pressure, and the impact on the energy structure from the outside world - the endless Universe of energy fields - is compensated. And special training methods make it possible to fill the energy structure of a human being with even more Qi, under pressure that exceeds external pressure. This not only enhances internal energy exchange and increases the overall energy potential of the entire system, but also allows it to successfully withstand concentrated destructive external influences.

B. The principles underlying the practice of the Iron Shirt.

1. Internal management.

Many of the physical and physiological changes that occur in the human body through the practice of qigong are due to the ability to control the functioning of the organs and systems of the body. This ability develops during general energy training.

In the Taoist tradition, it is generally accepted that the level and nature of a person’s vitality is determined mainly by the functional state of his endocrine system and, in particular, by the quantity and quality of sex hormones. Indeed, when the male body is deprived of the sex glands, especially if this occurs before reaching puberty, the entire nature of its development changes, muscles become flaccid, fat deposits acquire a feminine character, secondary sexual characteristics such as voice, facial hair and sexual desire undergo irreversible changes. And, most importantly, the life expectancy of both castrated men and castrated women is significantly reduced.

By increasing the overall efficiency of the body, the practice of the Iron Shirt allows you to develop the endocrine system, increase the productivity of the gonads and optimize their functioning. As a result, the body produces an additional amount of creative force, represented by sexual energy. This power can be directed to the development and reorganization of the energetic structure necessary to transform Qi into Spirit energy. When the development of the system reaches a sufficient level, sexual energy can be directly transformed into spiritual power. One of the sections of the Iron Shirt practice consists of exercises that cleanse and strengthen the internal organs.

There is hardly any need to dwell on the decisive importance of the state of the internal organs for the functioning of the organism as a whole. Strong, healthy, free from waste and toxins organs are the key to the normal functioning of the brain and, consequently, all systems of the human being. The iron shirt strengthens and develops the organs, rids them of toxins, deposits and waste, and also transforms fat deposits into pure Qi energy. Gradually, Qi accumulates in connective tissues, forming dense energy cushions around all vital organs. These pillows reliably protect organs from adverse external influences. The Qi accumulated in this way subsequently becomes the source material from which higher types of energy are formed - the power of the soul and the power of the Spirit.

In the general methodological structure of the art of Qigong, Iron Shirt is a section that focuses on working with connective tissues, internal organs, bones and bone marrow. Methods of muscle training belong to other sections.

A. Qi, connective tissue, organs and bones.

Taoist masters distinguish three main layers in the human body.
The deepest, inner layer is represented by vital internal organs. It is in this layer that Qi is produced, which is then distributed throughout the body, passing through the second layer - connective tissue, bones and tendons. The third layer is like the working volume of the body in which Qi is used. This layer is the outer one, it is represented by muscles. Thus, the second layer of the body is like a connecting link between the core, in which Qi is produced, and the shell in which it is used. That is why the second layer, and in particular its connective tissue component, plays, according to Taoist masters, a crucial role in the internal energy exchange of a human being. That is why the main attention in the practice of the art of the Iron Shirt is paid to the energetic development of the connective tissue component of the second layer of the body. At the same time, the internal organs that make up the deepest layer of the body are automatically filled with the power of Qi.

Working with the outer layer - muscles - refers to the strength sections of Qigong practice, and tendons, bones and bone marrow - the inner and intermediate layers of the musculoskeletal system - are worked in the section of Qigong, known as Nei Gong, which is the art of training and development and rejuvenation of bone marrow and blood.

All body cavities are surrounded by several layers of connective tissue. These include, for example, the pericardial tissue surrounding the heart and the pleural tissue of the lungs. The connective tissues surrounding the stomach, liver, kidneys and other abdominal organs have protective and regenerative properties, and also perform the function of providing nutrition and mechanical communication between organs. The structure of connective tissues is layered. Unlike a number of specific massage practices that work layer by layer, starting from the outer layer, in the Iron Shirt their filling of Qi occurs starting from the deepest inner layers. Stagnant energy is thus not driven inside the energy structure, but is consistently and methodically squeezed out, being replaced by the fresh force of Qi. It is the connective tissues that are the repository of the energetic and physical-mechanical consequences of physical and psychological trauma, therefore, increased energy exchange in them releases stressful psycho-energetic blocks and relieves even the most old tensions. Due to this, consciousness gains access to those stressful psychostructures that correspond to the body’s memory of certain events of life and pre-life development and are hidden in the unconscious, also called the subconscious.

Another reason why such significant importance is attached to the development of connective tissues in the system of Taoist integral psychotraining is their decisive role in distributing the power of Qi along the channels of the human energy structure. The results of the most modern instrumental studies of the characteristics of the distribution of Qi in the human energy structure indicate that the spaces between adjacent layers of connective tissue have the least resistance to the passage of bioenergy flows. The location of the chains with the highest conductivity exactly corresponds to the location of the meridional channels. Working with pumping breathing techniques, we fill the internal organs with the power of Qi and force it to radiate from them, accumulating in the inner layer of connective tissue.

A further increase during the practice of the Iron Shirt of the internal pressure of Qi in the organs and the inner layer of connective tissue forces Qi to successively fill its more and more outer layers. In the end, all internal organs and endocrine glands appear to be wrapped in powerful, high-pressure connective tissue cushions filled with the power of Qi. They not only protect everything that is inside them from unfavorable external mechanical and energetic influences, but, if necessary, also provide functional energy supply to the internal organs and other vital structures of the body. Further practice of the Iron Shirt increases the density of filling the connective tissues with the force of Dm so much that the latter begins to be intensively pumped from them into the bones, tendons and, finally, into the skeletal muscles.

Food consumed in excess - and this happens all the time nowadays - is not consumed as energy, but is stored by the body in the form of fatty deposits in the outer layers of connective tissue. In addition to the purely physical and aesthetic inconveniences that these deposits cause us, they also significantly reduce the density of Qi flows, significantly increasing the resistance of the energy structure. As a result of the practice of the Iron Shirt, all the energy stored in the body in the form of fat and obtained from food is converted into pure Qi. The fat is burned, and the resulting energy is stored in the form of pure Qi in the connective tissues. In addition, in this process the body learns to consciously transform fat into energy only through an appropriate volitional impulse. Thus, the fundamental possibility of the formation of unwanted fat deposits is gradually completely eliminated. Injecting energy into the connective tissues of the musculoskeletal system turns the latter into a single structural and functional unit.

The muscles become denser and tighten, the tendons become strong and elastic, their connections with the bones become very dense and resistant to various kinds of dynamic and static overloads. Qi from connective tissues is pumped under pressure into muscles and bones. Eventually the bones become filled with Qi to the very core. The processes of cell division in bone marrow tissue change, bone marrow regeneration occurs, and even in older people, red bone marrow is restored to the point of filling the intraosseous cavities to the limit - just like in a child. In the process of working with Iron Shirt techniques, we use various types of lower breathing and manipulation of the muscles of the abdomen and pelvic area. Due to this, breathing begins to provide invaluable assistance to the heart and the entire circulatory system. It is no secret that approximately sixty percent of the total amount of blood is constantly located in the abdominal organs. Due to this, when working with forced breathing, the abdominal cavity turns into a second heart, the productivity of which is almost several times higher than the productivity of the heart muscle itself.

Moreover, in addition to the purely mechanical aspect of the circulatory-regulatory function of the abdominal cavity during the practice of the Iron Shirt, there is also an energetic aspect, which, once a person reaches a certain level of training, is much superior in significance to the first. All this together has such a powerful cleansing and training effect that both the energy structure and the physical body completely get rid of all types of waste, toxins and impurities that repeatedly reduce the efficiency of the functioning of the organs and systems of the body of an ordinary person in his normal state. The meditative techniques used in the practice of the Iron Shirt make it possible, under pressure, to inject into the energy structure much more Qi than is usually present in it. Attempts to increase the body’s energy status through conventional physical exercise, so popular in the West today, do not lead to any serious results, since at a certain stage the increase in energy pressure begins to have a destructive effect on the heart. Meditative practices of conscious work with Qi allow one to accumulate an unimaginably huge amount of energy in the system. As a result, as Qi begins to flow more freely in the body, a person becomes aware of new aspects of existence, and ever wider horizons of spiritual self-awareness open up before him.

b. Prevent energy leakage and dissipation.

The Qi energy circulating in the human body has a regenerating property. According to the views of Taoist masters, confirmed by thousands of years of practice, a person can transform his internal Qi into any components of his body. Therefore, one of the most important sections of the Iron Shirt practice is the art of preventing the uncontrolled dispersion of Qi and the formation of areas in the body where it could accumulate. Due to the accumulation of Qi in the body, a full-fledged energy body is subsequently formed, without which any significant spiritual development is impossible.

An ordinary person in his daily life constantly senselessly and incompetently loses a huge amount of energy, which uncontrollably dissipates through the so-called openness of the ted. In the process of practicing the Iron Shirt, we learn to manage the state of these opennesses and control the flow of energy passing through them. At our will, we can completely close them and keep them closed in order to accumulate energy, and instantly open them completely in order to carry out a powerful impulse release of Qi of one quality or another.

In order to concentrate a huge amount of Qi power in the body, they use the technique of condensing Qi into a ball in the lower Dan Tian. From there, the power of Qi can be redistributed in the energy structure as desired, giving the energy any vibrational characteristics, transferring it to any however subtle planes to form an energy body - the carrier of the immortal Spirit.

2. Iron Shirt as a means of radically increasing life expectancy.

The normal life expectancy of the Taoist masters of antiquity was five hundred to a thousand years. In contrast to the attitudes towards material well-being that prevail in today's society, the then understanding of harmony was based on a stable, balanced interaction of material aspirations and the desire for spiritual self-awareness. Yogis and Taoist masters have always talked about the inner world of a person, which can be achieved and which is a complete reflection of the entire grandiose external Universe. It is the full self-awareness of man as a potentially infinite spiritual being that is considered by Taoist masters to be the goal of human life. And this life should continue as much as possible so that a person can have time to truly make progress in this. The prospects are truly limitless. And the Taoists know how to implement them. The whole point is just constant, properly structured training. “A person must live at least a hundred years. After all, his life is in his own hands, and not in the hands of some unknown Universal Being.” This is one of the ancient Taoist sayings.

Such an optimistic positive attitude towards the issue of life expectancy could only be characteristic of those who knew exactly what stands behind human life, in whose hands it really is and how to make it all full, active and conscious, regardless of its duration. The fact is that the main distinctive feature of Taoist systems of integral training is their accuracy and thorough verification of each step in everything related to the practice of managing the power of Qi. Every technique, every step, every nuance of any Taoist technique has been refined over thousands of years. The results of every action taken in accordance with the guidelines of the training system are known and predictable, therefore, if the Taoist masters say: “Doing such and such, you will get such and such a result,” they invariably turn out to be right. Based on the above, it is not difficult to guess why in the traditions of Taoist Yoga it is not customary to rush things. “The slower you go, the further you will go” - the formula is quite universal.

3. Results of Iron Shirt Qigong practice.

A. On the physical plane.

As a result of the practice of the Iron Shirt, the general psychoenergetic status of a person radically changes and the ordinary human body is transformed into a powerful integrated energy structure, all elements of which ideally conduct the flow of Chi force and, functioning in an optimal mode, are, if necessary, always absolutely controlled by the will. The strength, strength and endurance of such a body are truly fantastic; with a chronological age of fifty to sixty years, it can have the biological characteristics of a twenty to twenty-five year old organism. Due to the development of the Qi Belt, a strong, stable interaction is established between the energy channels of the upper and lower parts of the body.

In a normal, average state, this interaction in an ordinary person is, as a rule, disrupted. A significant increase in the density of energy flows in the body leads to complete detoxification of the body and the release of the energy structure from toxins and stress-generating energy blocks; the injection of Qi power into the tissue develops the body’s phenomenal resistance to unfavorable external mechanical, physico-chemical, biogenic, field and radiation energy influences. Dense energetic grounding allows a person to learn to withstand truly crushing mechanical attacks, grounding the force of their impact by conducting it through the bone structure.

A person who has fully mastered the grounding technique is able to easily withstand not only the strongest blows with fists or feet, but also remain motionless when exposed to several people. There are masters who cannot be moved even by twenty or thirty strong men at the same time. A person gains the ability to easily generate flows of Qi in the body and fully consciously control them, transferring Qi from dense planes to more subtle ones, and on the basis of the energy body, forming the body of the soul and the body of the immortal Spirit.

b. On a psycho-emotional level.

A person learns the technique of transforming negatively colored emotional energy into positive energy. All energy is concentrated into a single, fully controllable mass and compressed into a ball of Qi power in the lower dan tien. This prevents uncontrolled energy leaks, which inevitably occur if excess Qi is not condensed and constantly moves in the body in the form of powerful currents.

If the power is collected in the lower Dan Tien, it can always be extracted from there and used as additional energy in situations where the need arises. There are ways to condense force into a ball using mechanical manipulation of the abdominal muscles. One who has mastered these techniques can move the Qi ball inside the abdomen. Over time, as a result of practice, mastery in controlling the movements of the Qi ball comes with the help of mental-volitional manipulations alone.

The next step is to master the technique of guiding a ball of condensed Qi through all channels of the energy structure with its obligatory return to the lower Dan Tian. As mastery in controlling the power of Qi in the energy structure grows, the ball of Qi turns into a ball of light, the energy density in which becomes unimaginably huge. This ball resembles a pearl. From it the body of the soul and the body of the immortal Spirit subsequently develop.

V. On the spiritual plane.

In order for spiritual self-awareness to become a reality and a person to gain the freedom of a self-aware Spirit, thereby gaining continuity of self-awareness that is not influenced by the death of the physical body, his energy structure must undergo corresponding changes and develop, acquiring fundamentally new qualities.

B. Brief overview of Iron Shirt Qigong exercises.

The exercises presented in this work focus on energy work with connective tissue and some bone structures, as well as with individual tendon complexes. In total, there are forty-nine exercises in the original tradition of the art of Iron Shirt Qigong.

On their basis, eight key complex techniques emerged, developing all the main energy channels of the human body with amazing accuracy and efficiency. Here are the traditional ancient names of the eight key techniques of the Iron Shirt: “The Chi Tree in the Arms of the Great Warrior”, “The Great Warrior Carrying the Golden Cauldron” - the yin and yang phases, “The Golden Turtle Plunges into the Abyss of the Waters” - the yin phase, “The Water Buffalo Rising from the Unknown” depths” - the yin phase, “The marvelous Phoenix bird rinses golden feathers in the stream of Heavenly Qi”, “Iron Bridge across the eternity of the Great River” and “Steel log in the stream of stopped Qi”.

The action of the eight key techniques of the Iron Shirt is based on an ancient principle, which is traditionally formulated as follows: By the movement of the mind, the Dm moves, by the movement of Qi, the blood moves, by the movement of the blood, the muscles move, by the movement of the muscles, the tendons move, and by the movement of the tendons, the bones move. As a result, among other things, the load on the heart is reduced.

The training effect of the Iron Shirt on muscles, tendons and bones is based on stress - completely controlled stress in a very precise dosage. This is what determines such a beneficial effect of the Iron Shirt techniques on the human body and their exceptional effectiveness.

The stresses to which all elements of the musculoskeletal system are exposed during practice are constantly increasing and place steadily more complex demands on both the entire structure as a whole and its individual parts. Alertness, which is the result of this approach, requires maximum freedom of self-regulation of the system. This requirement is a challenge that stimulates the optimization of the general condition of the musculoskeletal system and its release from old fixed stresses.

The Iron Shirt approach to using physical and energetic stress for training is so advanced that it cannot produce any unwanted effects when used consistently. At the same time, along with radical development and radical improvement of the physical body and energy structure, the state of consciousness, in particular, the sphere of emotions, is optimized. A person gains self-confidence, calmness and the ability to enjoy every moment of life, no matter what challenge life throws at him at this moment.

Many Iron Shirt practitioners unanimously claim that it gives them a sense of centered energy structure and, accordingly, consciousness, a feeling of dense grounding, mental and physical strength, completely protected openness and readiness for spiritual ascent.

An ordinary person perceives the parts of his body as separate elements of a system, each living its own life and each controlled from its own separate center in consciousness. The energetic impact of the Iron Shirt integrates the body, integrating in parallel the person’s perception of his body, which turns into a single fused structure, all parts of which act harmoniously under the control of a single will, centered at the point of human self-awareness.

This manifests itself primarily in the form of optimization of the functional modes of the physical body. Results increase exponentially depending on the amount of practice.

The system of integral training of Taoist Yoga is composed of many practices. You can work with any of its individual components, but it is better to follow tradition and combine work in all areas in one holistic approach. Otherwise, methodological errors may be made. Let's say, trying to practice Tai Chi Quan without first thoroughly working out the energy structure with the help of the Iron Shirt will be tantamount to trying to study at a university without first learning to read and write.

Tai Chi is based on a precise structural organization. This foundation is laid by the practice of the Iron Shirt. Tai Chi practitioners do not always understand what they are doing. While monitoring the correct forms of movements, they load their minds so much with details that they no longer have enough strength to control the flow of Qi.

Iron Shirt develops the ability to sense the flows of Qi in the body, control their movement and distribution, and manage them using mental-volitional manipulation. Having sufficiently thoroughly mastered the art of working with energy flows in static stances, a person gains the ability to subtly sense the real processes occurring in the energy structure during the practice of Tai Chi. And this already excludes a mechanistic approach to this great art of dynamic interaction with the World.

So - first, the meditative techniques of the small celestial circle or Microcosmic Orbit in combination with the Iron Shirt, and only after that - Tai Chi Quan. This is the traditional approach of Taoist Yoga. At the same time, the control of energy flows in the practice of Qigong automatically transforms into Tai Chi movements, the deep and complete practice of which leads, at a minimum, to the fusion of the five elements or the first level of enlightenment of Kan and Li. (For more information about this, see M. Chia’s book “Tao - Awakening of Light. Taoist techniques of light meditation”).

D. Three levels of the Iron Shirt.

The first level of the art of the Iron Shirt - the Iron Shirt itself - is the practice of filling internal organs with the Power of Qi and energizing connective tissues.

The second level of the Iron Shirt is the ancient art of “ligament education,” as a result of the practice of which, due to the interaction of the will of the mind and the will of the heart, the qualitative state of the tendon tissue changes. They acquire amazing elasticity and strength, thanks to which a person becomes able to demonstrate miracles of a combination of unprecedented flexibility and superhuman strength.

The third level of the Iron Shirt is the ancient secret technique of Nei Gong - the art of cleansing the depths, with the help of which the fatty tissues located in the cavities of the tubular bones of the adult skeleton are transformed into red bone marrow - the state characteristic of the developing body of a child is restored. As a result, the mode of functioning of all organs and systems changes dramatically, the human body becomes young, and the work of the body’s defense systems acquires a completely new quality.

2. PREPARATION

A. Basic breathing techniques and relaxation techniques.

You should not overexert yourself in any of the exercises described below. Success mainly depends on the extent to which you can control your mind and how much you can relax. When practicing a chin lock, do not try to press your chin tightly against your sternum, tilting your head and neck forward, but rather, pull the top of your head up from the G-7 cervicothoracic junction. In this case, the chest should be relaxed, the spine in the thoracic region should be freely extended upward. Otherwise, you will not be able to avoid heart pain and breathing problems.

Be sure to practice the Inner Smile and Microcosmic Orbital Meditation. If at some point in your practice you feel trembling or other involuntary movements in your body, do not be alarmed. These are normal phenomena; they can occur during deep development of the energy structure.

Relax and allow your body to freely respond to the processes occurring in it the way it wants. If during practice you experience a feeling of tension building up in your body, pat your torso with your palms from top to bottom nine to eighteen times to release it.

It may happen that during the practice you begin to salivate profusely. NEVER SPIT!!! SALIVA IS ONE OF THE MOST VALUABLE ENERGY ELIXIRS OF THE BODY. Just press your chin to your chest, collect all the saliva above your tongue, smile at yourself, concentrating the smile between your eyebrows.

As you exhale, direct the concentrated force of your smile downward and mix it with saliva. With the tip of your tongue, touch the palate above the upper gum and, with intense movement of the swallowing muscles, swallow all the saliva, directing it into the stomach. Pass the power of a smile concentrated in saliva down, distribute it throughout the intestines and collect it in the lower dan tien. Try to achieve a real feeling of concentrated heat in your stomach behind your navel. (These techniques are described in detail in the book “Tao - Awakening the Light.” This work provides a brief summary of them).

During the first week, Iron Shirt breathing is practiced twice a day, and during the second week - three times. Then, over the next two weeks, the number of workouts is gradually increased so that by the end of the fourth week it reaches six to nine times a day. Initially, training should be very short - literally a few minutes. As the overall psycho-energetic status increases, they can be gradually lengthened.

1. Lower and reverse types of breathing (fire breathing).

Anyone who has never practiced qigong, yoga, swimming or any oriental breathing exercises will at first experience certain difficulties associated with insufficient breathing depth. Respiratory movements will be frequent and shallow, the active volume of breathing is unlikely to exceed one third of the lung volume. Over time, during practice, everything will gradually fall into place, breathing will become deep, full and measured.

The Iron Shirt technique combines several types of breathing. First, in order to relax the muscles, “let go” and energize the connective tissues, lower breathing is practiced. When it becomes measured and harmonious, Qi concentrates in the lower part of the body. At this moment they switch to reverse breathing. Lower breathing and reverse breathing are the two main types of breathing training techniques. Practiced together, they are called energizing breathing, bellows breathing, or fire breathing.

Both downward and reverse breathing are performed primarily by alternating upward and downward movements of the diaphragm. In lower breathing, the downward movement of the diaphragm compresses the abdominal organs, especially the adrenal glands, from top to bottom. At the same time, the lower lobes of the lungs expand and fill with air, and the anterior wall of the abdomen protrudes. The sternum, on the contrary, lowers slightly, stimulating the thymus gland - the thymus.

During exhalation, the diaphragm moves up, the abdominal organs and the anterior wall of the abdomen return to their normal position. When breathing backwards, we tighten the muscles of the pelvic floor and the front wall of the abdomen while inhaling. In this case, the internal organs shift upward.

Inhalation is performed with the entire volume of the lungs; we try to fill not only the lower, but also the middle and upper lobes with air to the limit. As your level of training increases, the diaphragm will learn to make the same complete downward movement as during lower breathing, compressing the internal organs from above.

When exhaling, the stomach relaxes. This structure of the respiratory cycle allows for muscle massage of the internal organs. It is based on pumping breathing - a key breathing technique in the practice of the Iron Shirt.

A. Practice lower breathing.

1. Performing lower breathing begins with relaxing the chest; At first, this may cause certain difficulties, however, despite them, it is necessary to achieve a positive result in this. The initial relaxation of the chest is crucial in this practice. Start inhaling, trying to fill your stomach with air.

2. Slightly draw in your chest and inhale into the lower lobes of your lungs using the downward movement of your diaphragm. In this case, excess pressure arises in the abdominal cavity, causing it to expand in all directions.a) Downward movement of the diaphragm - compression of the kidneys and adrenal glands from above; b) compression of the abdominal cavity on three sides - the diaphragm, abdominal muscles, pelvic floor and perineal muscles.

3. Hold your breath for a while and exhale, pressing the front wall of your abdomen to your spine. If everything is done correctly, you will feel some pressure in the perineal area - between the genitals and the anus. Pull your genitals up. The sternum is still retracted and stimulates the thymus gland. Everything should be done without effort. The abdomen is pulled in gently, the pressure in the perineum is barely noticeable, the genitals are pulled up by a slight and unobtrusive muscle contraction. The downward movement of the diaphragm, which activates the adrenal glands, also causes the sternum to retract, which in turn activates the thymus gland.

4. Inhale again into the lower lobes of your lungs and relax, feeling the abdominal cavity expand in all directions (not just forward) - just like a ball being inflated with a pump. Exhale and pull your genitals up.

5. Inhalation-exhalation is one cycle.

Usually start with nine cycles at a time. Having mastered the practice, they move on to eighteen repetitions at a time and eventually increase the number of breathing cycles in the series to thirty-six. Lower breathing, practiced at the beginning of training, refers to energizing breathing, being a kind of “energy launch technique”. In addition, it is used in all exercises within the training cycle as a preparatory step before pumping breathing. Practiced after pumping breathing, lower breathing is used to restore normal breathing rhythm.

6. If you feel that the diaphragmatic septum is stiff and does not obey volitional impulses, but puts pressure on the lungs from below, relax it with self-massage. Using all fingers of both hands, press on the front wall of the abdomen under the ribs and, using upward finger pressure, gently massage the diaphragm. It should relax and sag down freely. The second reason why you may not be able to breathe fully in the lower breath may be tightness and excessive stiffness of the muscles of the anterior abdominal wall. You can also cope with this with the help of soft finger self-massage - massage your stomach until you feel that its muscles have become soft and elastic. This will allow you to achieve maximum breathing depth.

b. Practice reverse breathing.

Significant problems when practicing reverse breathing can be associated with tightness of the chest muscles. Therefore, in this practice, relaxation is no less significant than in lower breathing. It is a relaxed body that accumulates and retains Qi most effectively. If the muscles are tight, the Qi dissipates.

Moreover, in the practice of the Iron Shirt, what matters is not so much body movements and muscle manipulations, but the mental-volitional control of the flows of Qi. It is the development of the ability of consciousness to control psychoenergetic processes that is the main and, in fact, the only goal of all Iron Shirt techniques and other qigong systems that complement it.

In reverse breathing, during inhalation, the internal organs are compressed on all sides by the muscles. This forces the diaphragm to rise upward, while air fills the entire free volume of the lungs. With practice, you develop the ability to control the movements of the diaphragm and, when inhaling back, keep it down, further compressing the internal organs and preventing them from rising.

When reverse breathing is practiced as a preparatory step before pumping, the main focus of attention shifts somewhat, and, just as in lower breathing, it falls on filling the lower lobes of the lungs. In this case, the reverse inhalation is performed slightly differently and consists of two steps. You begin to inhale, as in lower breathing, into the lower lobes of the lungs, but at the same time you do not retract the sternum and do not relax the stomach, but, on the contrary, tighten it. Then the inhalation spreads upward, filling all other lobes of the lungs with air.

Typically, reverse breathing is practiced after several preparatory lower breathing cycles.

1. Perform six lower breaths. After the sixth exhalation, tighten your stomach. Without letting go of your stomach, begin to inhale. At the same time, try to draw in your stomach even more, trying to press its front wall against the spine and pull up the perineum, in which pressure arises. Trying to retract the genitals as high as possible, force the diaphragm to perform a downward movement, as if pushing the internal organs back into the stomach. Do not allow the diaphragm to bulge upward. This is the most difficult element of the reverse breathing technique. Its development is facilitated by the practice of an internal smile addressed to the internal organs and the diaphragm itself.

2. Exhale, relaxing your stomach, perineum and genitals. At the same time, the abdominal cavity should relax and expand in all directions, and not just protrude forward. Completely relax your chest and all your torso muscles. Smile within yourself and relax even more.

3. Inhalation and exhalation constitute one respiratory cycle. The number of reverse breathing cycles practiced at a time is six, nine or eighteen, depending on the level of training. Don't rush to increase the quantity. Ultimately, you need to learn to fully control the movements of your diaphragm.

2. Pelvic and urogenital diaphragms.

In addition to the diaphragm, which separates the chest cavity from the abdominal cavity, there are two more diaphragmatic septa - the pelvic and urogenital. The pelvic and urogenital diaphragms are the two main screens that prevent energy from dissipating through the lower openings of the body.

The Iron Shirt practice uses conscious manipulation of them, since these diaphragms play a significant role in the distribution of energy in the human body. The pelvic diaphragm is a transverse muscular septum concave with its apex down, which is located in the lowest part of the body - at the level of the pubic bone in the front and at the level of the sacrum - in the back.

There are several organs that pass through this septum - the urethra, rectum and vagina in the female body. In fact, the pelvic diaphragm is the muscular floor that not only fixes the organs passing through it, but also supports the entire large and small intestines and all the abdominal organs, preventing them from descending and, to a certain extent, ensuring that they maintain their normal position and shape.

Between the pelvic diaphragm and the perineum there is another muscular septum called the urogenital diaphragm. The urethra passes through this septum, and the base of the penis is attached to its underside. Both lower diaphragms exert pressure on the vital organs and glands and play an important role in pumping the force of Qi into the abdominal cavity.

The ability to consciously control the contraction and relaxation of the diaphragmatic septa is a necessary condition for success in the practice of any Taoist psychoenergetic techniques.

3. Iron Shirt Pumping Breathing is a technique for increasing internal Qi pressure.

Pumping breathing is a key breathing technique in all Iron Shirt art practice. It is used in all stances; without forced breathing, work in them cannot be complete. Pumping breathing increases energy pressure in the organs.

It is very important that when practicing this technique, as well as when practicing lower and reverse breathing, the abdominal cavity expands in all directions, and not just in the direction of the protruding anterior wall of the abdomen.

If you pay attention to how a child breathes, you will certainly notice that his belly always has a rounded shape. With the correct practice of pumping breathing, the energy pressure of Qi in the abdominal organs increases significantly, the Qi from them is distributed throughout the body and accumulates in its various parts. For most ordinary people, the Qi pressure in the organs is below critical, which causes multiple problems associated with insufficient smooth muscle tone. The organs are crushed, spread inside the abdominal cavity, pile on top of each other and all together put pressure on the pelvic and urogenital diaphragm, which, in turn, cannot withstand the load and stretch, as a result of which prolapse of the internal organs develops, and this is already serious.

If the energy pressure in the organs is normal or increased, which is even better, Qi flows freely, all organs are sufficiently supplied with physiological fluids, in particular blood. Thus, we can say that the level of pressure in organs is a criterion for the saturation of their tissues with free functional energy.

According to Taoist tradition, the human body has many openings, nine of which are openings: two doors - the front door and the back door - the genitals and anus, respectively, and seven windows - two eyes, two nostrils, two ears and one mouth. The practice of the Iron Shirt teaches us methods of maintaining internal Chi pressure by forcing it into the organs and preventing energy from leaking and dissipating through all the openings of the body.

Pulling up and fixing the urogenital and pelvic diaphragms seals two doors - the genital organ and the anus. Fixing attention on the navel area directs the perceptive action of the senses inwards - this seals the upper openness of the body.

A. Preparation: lower and reverse breathing - energizing breath of fire.

Sit on the edge of a chair with your torso upright and spine straight. This is also the most suitable position for practicing the Small Celestial Circle or Microcosmic Orbital Circulation meditation. The tip of the tongue should always touch the palate behind the upper gum - this will prevent the leakage of heart power. Listen carefully to your kidneys within yourself. Inhale, focusing your attention on your lungs. Breathe randomly, looking through the liver and all internal organs. Fix your attention in the middle of the abdominal cavity, thereby sealing the openness of all sense organs.

1. To begin, perform the first step of energizing breathing - lower breathing. Take a slow, but full and fairly dense breath. The chest is relaxed, the stomach protrudes, and some pressure is felt in the perineum. The point of application of attention in lower breathing is the central point in the lower abdomen - approximately three centimeters below the navel. It is from this point that inhalation begins, it is on it that attention is fixed, and it is to this point that the flow of Qi force entering the body along with the inhaled air must be directed. Then exhale forcefully. The stomach becomes flat and presses against the spine. Pay attention to how, when exhaling, the genitals are pulled up. The entire area of ​​the lower abdomen and perineum should seem to be pressed inward. Gradually, you should learn to keep your stomach pulled in during the pause between exhalation and inhalation. Inhale slowly, allowing your belly and perineum to bulge out—this will begin the next breathing cycle. In total, perform from eighteen to thirty-six complete cycles of lower breathing. It provides initial energization—“fanning the fire,” to use traditional terminology.

2. When you feel that the Qi force has gathered in the navel area, exhale again, pressing your stomach to the spine, and after that do not take a lower inhalation, but try to exhale even stronger, also pressing the sternum to the spine, which will have a stimulating effect on the thymus gland . The diaphragm should move down. Hold your breath for a moment, and then begin to inhale like reverse lower breathing, but do not inhale completely, but fill only one tenth of the potential volume of the lungs. That is, you inhale into the lower abdomen with a short, shallow breath, while the abdomen remains flatly drawn in towards the spine, and the diaphragm is in the lowest position. After this - into the chest and stomach, not allowing the latter to protrude.

b. Pumping up the power of Qi.

3. Inhale again with the same “ten percent” breath as in the previous step, but now with the simultaneous contraction of the pelvic and urogenital diaphragms. At the same time, the genitals are pulled up, the anal sphincter - the circular muscle around the anus - tenses, squeezing the anus. Thus, the lower openings are sealed, and the Qi entering with inhalation cannot leave the body, but is pumped into the internal organs.

Using your muscles, squeeze the internal organs from three sides: down from the thoracic diaphragm, up from the genitals and towards the back from the front wall of the abdomen. From behind, this compression will be fixed by the spine and ribs.

Take another “ten percent” breath. By sharply squeezing the left side of the anal sphincter, direct the upward flow of Qi to the left kidney. Mentally envelop the kidney and adrenal gland with a flow of energy and thoroughly saturate them with the power of Qi. At the same time, try to draw in the left side of your abdomen even more, pressing it towards your spine. Then, by sharply contracting the right side of the anal sphincter, raise the flow of Qi to the right kidney and adrenal gland and do the same operation with them, now drawing in the right side of the abdomen. Mentally make sure that both kidneys are filled as much as possible with the energy of the upward flow. Hold your breath and remain in this state as long as you can. If the diaphragm becomes stiff and does not want to go down, massage it with your fingers, as suggested above.

4. When you feel that you cannot hold your breath any longer, inhale another tenth of your lung volume. Tighten the perineum even more, paying special attention to tightening the genitals.