Health preservation needs to adapt to the changes of yin and yang in the four seasons
Traditional Chinese medicine believes
In autumn, the spleen, lungs and kidneys are nourished
is the confidence of the cold winter!
No equipment, no time
Baduanjin “regulates the spleen and stomach must be lifted alone” to nourish the spleen and stomach
Five birds play “bird flying” moistens the lungsMawangdui guidance technique “waist extension” to strengthen the kidneys
3 small daily exercises
Help you “recharge” your body and stay healthy through autumn and winter
How to do it?01
Nourishes the spleen and stomach
Lay the foundation for autumn harvest and winter storage
Li Gao mentioned in “The Theory of the Spleen and Stomach” that “the spleen and stomach are not enough to be the beginning of all diseases“, that is, when your spleen and stomach are not good, other organs are not easy to heal. The body will be weak.
In autumn, it is not only necessary to nourish the lungs, but also to nourish the spleen first – the spleen is the mother of the lungs (the earth produces gold in the five elements), and the spleen is the main transport (responsible for transporting the essence of water and grain to the heart and lungs, and at the same time excreting food dross). If the spleen and stomach function is weak, it is difficult for qi, blood and body fluids to nourish the heart and lungs, and the energy reserves for autumn convergence will also be insufficient.
Exercise recommendation: Baduanjin to regulate the spleen and stomach must be lifted alone
The style of “regulating the spleen and stomach must be lifted alone” in the eight-section brocade is directly named after the effect, which is a classic action for regulating the spleen and stomach.
Its core lies in activating the spleen meridian and stomach meridian through the pull of “one up and down”.
Intrinsic role:
pull the spleen meridian (sheng qing), stomach meridian (reduce turbidity), and massage the internal organs; Stimulate the large bag point on the side of the body to stimulate yang energy.
✅ Key points of action:
Feet shoulder-width apart, gently step on the ground, and raise the center of gravity;
Lift the palm of one hand upwards, push the palm of the other hand down, pull the arms together, and feel the diagonal pull of the torso;
The palm base exerts force, and the elbow joint is naturally slightly flexed to avoid stiffness.
Parent-child interaction: push the sandbag with a single lift
In view of the characteristics of children’s liveliness and activity, movements can be integrated into the game: holding the sandbag with one hand (simulating lifting up), pressing and pushing with one hand (simulating pressing down), and maintaining the action while throwing and jointing. It can not only exercise core strength, but also have fun practice and avoid boredom.
02
Nourishing the lungs
Converge and clean air to store energy for winter
In autumn, the lungs need to converge and clear the air to prepare for the winter “hidden essence”. The lungs are the main fur and the hundred veins, and the key to nourishing the lungs is to stretch the chest cavity and promote the rise and fall of the qi machine.
Exercise recommendation: Five birds play, bird flying
Imitating the “bird flying” action of cranes, the opening and closing of the chest cage drives the arms to rise and fall, which can effectively stretch the lung meridian and enhance cardiopulmonary function.
Intrinsic role:
the ribcage is expanded as if “opening a small room” to absorb more clear air; Relax the tendons, veins, skin and flesh of the whole body, and promote the rise and fall of the qi machine.
✅ Key points of action:
The center of gravity is translated, lifted and lowered independently, the knees are raised and the arms are stretched (such as crane wings are spread), and the ribcage is opened;
When falling, the chest cavity is slightly retracted, and the opening and closing is felt “from the inside out”;
Those with poor balance can stand with their feet parallel and focus on chest opening and closing.
Parent-child interaction: bird flying freeze
The whole family practiced “bird flying” at the same time, and when they heard the “stop” command, they kept their knees raised and stretched their arms, and stood more steadily than whom.
This game can not only exercise balance, but also strengthen respiratory regulation – standing steadily after rapid breathing, you need to mobilize your breath to sink and improve lung regulation.
03、Nourishing the kidneys
Protect the root and hide the essence to welcome the winter
The “Huangdi Neijing” emphasizes that autumn and winter “do not disturb the yang”, and the yang qi needs to be slowly converged and hidden in the kidneys. The kidney is the innate foundation, the waist is the home of the kidney, and nourishing the kidney can start with strengthening the waist and spine.
Recommended exercises: Mawangdui Guidance Technique, Waist Extension
Through spinal rotation, waist pushing and other actions, warm the kidneys and strengthen the psoas muscles.
Intrinsic role:Pushing forward against the waist can massage the waist and eyes, warm the kidneys;Rotating the spine and strengthening the waist can improve lumbar muscle strain and promote kidney qi and blood circulation.
✅ Key points of action:Open the tiger’s mouth with both hands, wrap around the Shenque point (navel), and rub the pulse to both sides;Push forward with three fingers to the waist, lean back slightly, and look forward;
the collar of the hundred meetings to adjust the figure;
Both hands rub downward, lean forward, and the hands naturally fall in front of the body, fingertips facing down, palms facing each other;
feel the spine as the central axis, rotate the spine to the left, and restore and relax;
rotate the ridge to the right to restore and relax;
Bend your knees and buttocks, adjust your figure, gently raise the collar, pull your hands up, and fall naturally.
Parent-child interaction: Rotate your waist and throw sandbags
Holding a sandbag to practice the “waist-pulling” spine rotation action, and throw it while turning the waist. This game focuses on exercising waist and abdominal rotation ability, enhancing kidney vitality, and is suitable for the whole family.
Note:
Practicing traditional exercises needs to be done step by step, and the movements are mainly “internal pulling” to avoid excessive pursuit of range;
Special constitutions (such as severe lumbar spine problems and bleeding tendencies) are recommended to consult a professional physician before practicing.