Guo Li asked:


Nine Step Method (Child Longevity Nine Step Qigong): A very popular method in Yan

Xin Qigong, safe and practical. In modern China, millions have been practicing the method for years with promising results. Practicing it’s first step is a starting point for the learning of all other Yan Xin Qigong methods.

Yan Xin Qigong Methods: Master Yan Xin has conducted training workshops in which he taught many special advanced methods in very unique ways. Due to the unconventional energy level of these methods, workshop participants are required to keep these methods confidential. The Nine Step Method is a popularized version of an advanced method in traditional Chinese Qigong.

Yan Xin Qigong is a qigong that was developed from traditional Chinese qigongs by Dr. Yan Xin. Dr. Yan Xin is one of the most popular qigong masters in both China and the United States and is often credited with achieving seemingly “miraculous” feats. In addition to many healings he has participated in scientific experiments some of which are presented in this paper in the Literature Review chapter. Unlike many qigongs, Yan Xin qigong’s Nine Step Child Longevity method utilizes an audio tape to accompany training that consists of Dr. Yan Xin instructing the proper steps and methods to take in entering the “qigong state.” Most practitioners I have communicated with only do the first step of the nine step method. It can be practiced alone or in a group but, in group practice better results are believed to be obtained. In all cases the practice method consists of listening to the tape and following along (as Dr. Yan Xin is speaking Chinese in the background, while being simultaneously translated into English on the tape, this can be quite an interesting feat for non-Chinese speakers). The reason for this is that it is believed that Dr. Yan Xin can “transmit” qi and information via his voice which helps training progress faster.

I participated in a Yan Xin Qigong practice at the University of Southern Mississippi on Good Friday, April 10, 1988, from seven p.m. to approximately ten-thirty that night. The fact that it was Good Friday was important to Yan Xin practitioners as they believe that when practicing in a group session on holidays better progress can be made as there are many people in approximate mental states or outlooks. The group was smaller than usual I was told, due to the holiday, and was composed of five people: two females and one male from Taiwan, one female from Thailand, and one older female white American (who was Catholic and had just gotten back from church) with the group being composed of people of various experience levels from beginner to many years. The session was led by the group leader, one of the females from Taiwan, and began with a discussion which consisted of us helping the girl from Thailand translate some of Dr. Yan Xin’s speeches into Thai. We had copies of the speech in the original Chinese and a translation into English which was an interesting process and exercise in linguistics.

The next phase of the session was listening to an audio recording of one of Dr. Yan Xin’s qi-emitting lectures. These are lectures in which Dr. Yan Xin emits qi to those in the audience and he tailors each lecture to his specific audiences “needs” as he “senses” them and as well qi can be transmitted by the audio recording. I have serious reservations about the ability of qi to be transmitted by audio tape, however, as I have now been practicing qigong for a long enough time to sense or feel the manifestation that is called qi, I must admit that I did “feel” a strong qi presence or effect that was not there before or after the tape was played. Possibly this could have some relation to subliminal messages, the power of suggestion etc., which are widely believed to have an effect in people when they are implanted in audio recordings. The recording was in Chinese but the group leader translated it for us. For those of us who were non-Chinese speakers it was at times a humorous situation as Dr. Yan Xin likes to jump around to different topics, which often involved the tape being stopped so that we could be further informed of what exactly he was talking about.

Next, we progressed to the practice of the first step of the Nine Step Child Longevity method and our group sat in a circle. The method involves the playing of an audio tape and following the instructions and visualizations. In this qigong you can stand, sit on the edge of a chair or sit or lie down on the ground. Then your hands are placed facing upwards in a specific manner depending on your sex. Your tongue is then placed in various locations in the mouth depending on certain diseases or health states. You are then led through a series of visualizations in which you are to imagine yourself as a young child at different ages depending on your sex. Then progressive visualizations are added. The process reminds me very much of deepening techniques in hypnosis (see 1964 Elman). Thus, if you wished to look at qigong as a form of self-hypnosis then Yan Xin Child Longevity Qigong would most likely produce one of the deeper and more profound states of self-trance when all nine steps are able to be visualized. The ending procedure slowly brings one out of the “qigong” state and involves some additional visualizations and rubbing and massage of the body. There is a supplementary closing exercise for those that are having trouble coming out of the state. When the closing was completed everyone in the group had a profound sensation of heat and one individual had even removed his shirt, which is not recommended by Dr. Yan Xin. The American female, a newcomer to the group, had told me before the session that she had never had any sort of sensations during practice, however, during this session she as well felt the profound heat. This was one of the more powerful qigong sessions I have personally “felt” or experienced during a first time practice of a method among the various qigongs I have practiced or been exposed to.

Qigong (Chee- gong): A form of meditation and cultivation practice that is very popular in China. It is a holistic method for healing the body and the mind as well as for promoting the human potential. There are some similarities among qigong, tai-chi, martial arts, transcendental meditation, yoga, and zen. However, the true concept of qigong is beyond simple meditation.

Qi: A Chinese character which means air, atmosphere, vapor, and gas such as oxygen. In qigong and traditional Chinese medicine, qi has a broader meaning, involving intangible substances and abstract concepts, and is considered to exist as an energy field in myriad of things.

De: A Chinese character which literally means virtue and morality. De is a grounding concept in all qigong practice and cultivation. To make progress in and to keep the benefits of qigong practice, it is crucial to always hold the a moral standard.

External Qi: Well trained qigong masters and practitioners can emit qi to others through special ways. Usually, this type of qi is very productive in qigong therapy and qigong training.

Internal Qi: Qigong practitioners are able to feel certain substances flowing inside their bodies during practice and in other situations, which help the practitioners improve qi circulation among channels and acupuncture points.

Channels or Meridians: In the view of traditional Chinese medicine, the Qi and other

substances circulate inside one’s body through these certain routes. Many of them originate from internal organs and end at fingers, toes, or certain acupuncture points.

Acupuncture points: Over a hundred of special points in human body that serve intricate functions and are critical in many acupuncture therapy. Many of them are located on the head and along the spine. Some examples are:

* Bai Hui (accumulation) acupuncture point: located on the top of the head,

* Tian Mu (heavenly eye) acupuncture point: located between the two eye brows,

* Shen Que (spirit’s palace) acupuncture point: located at the navel, and

* Yong Quan (sprouting spring) acupuncture point: located at the center of the foot.

Opening: Almost all methods have particular opening positions to prepare the mind and the body to enter a qigong state. It is important that the opening method is followed exactly to maximize the benefits of qigong practice.

Lotus: An aquatic plant, native to southern Asia, having large leaves, fragrant, pinkish flowers, and a broad, round, perforated seed pod (The American Heritage Dictionary). The lotus flower has a long relationship to Chinese philosophy and is commonly used to symbolize virtue and morality.

Spontaneous movements and sounds: During qigong practice, some people may feel that certain parts of the body have the tendency to move or may want to make sounds. The movements can be either gentle, such as stretching arms and waving hands, over very dynamic, such as running and trembling. The sounds can be either soft, such as whispering and singing, or very loud, such as laughing or crying. These qigong reactions are usual and helpful to the practitioners and their family members. It is very important to keep good thoughts and positive attitudes should such reactions occur. Follow the spontaneous reactions naturally whenever the body perceived, and do not panic. However, do not use force to intentionally induce such movements and sounds.

Thought Adjustment and Mind Cultivation: In qigong practice it is very important to keep good hopes, optimistic attitudes, considerate thoughts, benevolent wishes, etc. Constantly think of the good side of life, and forget all past regretful mistakes, unfortunate incidents, miserable experiences, and sorrowful feelings. Always forgive, pardon, understand, and sympathize other people and things, regardless of what happened in the past. Indeed, holding high virtue and morality is the fundamental principle of all qigong practice. Regarding everyone and everything as teachers and treating all as kinds are criteria for thought adjustment and cultivation.

Breath Adjustment: As in all other meditation methods, qigong practice also requires suitable breathing control. Deep, long, subtle, and smooth breathing is most favorable. When, at certain point, holding the breath is needed, it is extremely advantageous to hold the breath as long as possible. Other forms of breathing can be achieved gradually with systematic training.

Ending: This last part of a qigong method helps to maintain the effects of each practice. It cannot be neglected since it is an important part integrated into the method. Good results often come out during the ending procedures. It is also intended to seal the Qi energy inside the body and to protect the individual from any undesired feelings.



Jaime

Jeffery Anderson asked:


Today’s lifestyles are sedentary compared to those of our ancestors who were busy hunting and gathering. We spend time sitting in front of computers, driving in cars, and watching our televisions, so many of us need to plan our daily physical exercise. By sticking with those fitness plans, we can increase the number of years we can expect to live. And, regular exercise adds quality to those extra years because it makes us feel better - physically and emotionally.

On average, regular exercise can add two or three years to our life expectancy, according to a study of over 16,000 Harvard alumni, aged 35 to 74. The scientists found that men who played tennis, swam, jogged, or took brisk walks had up to 33 percent lower death rates and a 41 percent lower risk of heart disease when compared to their more sedentary colleagues. Championship skiers and college athletes also have greater life expectancy of four or more years compared with the general population.

Even a modest exercise regimen improves health. Walking 10 to 15 minutes a day, or what adds up to approximately 90 minutes each week, significantly reduces the risk for developing Alzheimer’s disease. Physically active people have lower rates of heart attacks, colon and breast cancer, diabetes, and depression, and these benefits accrue at almost any age. One recent study found that men taking up exercise, even after age 60, can increase their life expectancy.

Routine physical activity may even boost your sex life. A study of approximately 500 middle-aged men found that those who exercised regularly reported more frequent and satisfying sexual encounters compared with their less active counterparts. Another investigation found that the level of sexual activity of middle-aged expert swimmers was comparable to that of the average adult 20 years younger.

By working out on a regular basis, we fortify our muscles, tendons, and cartilage, and increase bone density - all important for keeping our bodies fit and young. The improved strength and balance we gain reduces the risk of falling and injury. Regular exercise also gives us a sense of euphoria by stimulating endorphins - which cause a euphoria sometimes referred to as a “runner’s high.” Exercise boosts immune function, improves cardiac health, and increases circulation throughout the body. By helping to control body weight, exercise can lower the risk for diabetes, high blood pressure and strokes.

Pacing is crucial for any exercise routine. Many baby boomers recall their physical education classes from high school, when they had to run around a track, touch their toes, climb the ropes, and work out in ways that later in life might injure more than strengthen. Today’s fitness regimens are varied, and it is often best to sample several exercise techniques to discover what works best for each of us, paying particular attention not just to our health, but also to our enjoyment during workouts.

If someone has an ongoing medical condition, it is best to check with their doctor before starting any exercise program. Also, working out with a friend or group is a great way to get physical and social. You can increase your stamina through mutual encouragement while you chat about other things on your mind, which can reduce stress while it helps pass the time.

Building up our exercise stamina gradually is best for avoiding injury, but it is also important to push ourselves to the next level whenever we’re ready, in order to gain the full benefits from our workouts. Weekend warriors - people who exercise only on weekends or once a week - may have a higher risk for injury and often don’t get enough of a benefit from their exercise for it to be longevity-promoting.

THE FITNESS BASICS FOR LONGEVITY

Our exercise routines should cover three fitness categories in order to get our bodies in optimal shape so we can live healthier and longer,: cardiovascular conditioning, balance/flexibility, and strength training. Many exercises provide benefits in more than one of these categories. When we do a series of strength training exercises, we are also getting a certain degree of cardiovascular workout. Some exercise techniques like yoga or Pilates can benefit all three categories.

You may want to emphasize one category more than the others, depending on your goals and your baseline fitness level, although all three are vital. If weight loss is a goal, then increasing the duration and frequency of cardiovascular conditioning workouts can help by burning more calories. Those with injuries might want to give extra focus to strength training, especially to the muscles around and supporting the injured area. And, concentrating on balance and flexibility is crucial to everyone who wants to remain free of pain and avoid future injuries.

Cardiovascular Conditioning

When we exercise continuously so we raise our heart rates, we boost our cardiovascular fitness, and as more oxygen enters the bloodstream we get what is known as the aerobic effect. Regular cardiovascular workouts - running, cycling, aerobics, basketball, hiking, stair-stepping, rowing - will improve the efficiency of the heart, lungs and circulatory system so they can get more nutrients and oxygen to the muscles and other tissues. These kinds of exercise routines also burn calories and help to keep weight down, lower blood pressure, strengthen immune function, and reduce stress, as well as lower the risk for diabetes, dementia, and other age-related illnesses.

Although research generally shows greater cardiac benefit with longer exercise sessions, even brief but regular workouts are longevity promoting. A recent study found that three 10-minute cardiovascular workout sessions - such as brisk walks throughout the day -provided as much benefit in lowering risk for heart disease as a single 30-minute session.

Although longer and more frequent cardiovascular workouts burn more calories and make it easier to lose weight, it’s best to build up gradually to avoid soreness and injuries. It is best to avoid exercise right after a full meal when a good deal of the body’s blood supply goes to the stomach to help digestion, and blood flow to other organs is down. It’s a good idea to look for opportunities throughout the day when you can add an extra pop of cardiovascular work, such as skipping the elevator and taking the stairs, or briskly walking to do a nearby errand instead of hopping in the car.

Balance/Flexibility

Regular stretching and balance training helps us maintain or regain better balance and coordination, and makes us less prone to injuries from falls. It also increases the flexibility of our muscles, which can improve our daily performance in everything - even tasks such as lifting, bending, or running to catch a bus. By stretching, we help keep our muscles from getting tight, which tends to improve posture and minimize aches and pains.

Balance is essentially the body’s ability to right itself. Our ability to remain stable on our feet involves proprioception, a mechanism that sends messages from the brain to the body and back, letting us know how to react and with how much tension in each muscle group. In general, this is an automatic system, but exercise and training can enhance it.

Stretching reduces stress, decreases muscle soreness and increases performance, as well as helps us to relax during and after a workout. Not all studies have confirmed that stretching exercises prevent injury, but many do show benefits for specific muscle groups (e.g., the hamstrings behind the thighs and the triceps muscles at the back of the arms). Often stretching is done as a warm-up to increase blood flow prior to a workout, and as a cool-down after a cardiovascular or strengthening session to increase flexibility while the muscles and tendons are still warm.

Strength Training

By lifting weights and doing resistance training, we can increase the size and strength of muscles and fortify bones. Denser bones lower the risk for osteoporosis, making them less likely to fracture. Building strength also protects our joints, which can decrease pain from arthritis. Strength training also helps stabilize blood sugar levels, which makes diabetes less likely. The resulting lean body mass raises metabolic rates, which helps burn more calories throughout the day and can be helpful for weight control.

Professional body builders are not the only ones who benefit from strength training. Older men who spend three months doing weight training show that they can double or triple the strength and size of the large muscles in their upper legs. Even residents in nursing homes have shown dramatic improvements in strength and bone density from weight training.

When muscle groups are well-balanced, there is a reduction in the risk of injuries that occur when one muscle group is weaker than its opposing muscle group. To avoid such muscular imbalances, make sure that when you train a specific muscle group, you train the opposing muscle group as well. If you do several reps of biceps training for the muscle at the front of your arm, you would also want to work the opposing muscle, the triceps at the back of the arm, in order to remain balanced. Also, start out by using a light enough weight that allows you to complete 10 to 15 repetitions of each exercise. As your strength increases, so can your weights.

It is important to have adequate periods of rest between training sessions so muscles will repair and rebuild, since strength training tears down muscle fiber,. One approach is to cross-train or work out different muscle groups on alternate days, which allows for that kind of rest. You can train one group of muscles, such as your arms, shoulders and chest on one day, and another group, your thighs, calves and hamstrings, the following day. You might want to try a routine switches between cardiovascular workouts one day, and strength training sessions the next, while including a flexibility (stretching) and balance component in all your workouts.



Sophia

Gary Toh asked:


Health longevity generally means a long life with good health and living beyond the expected age range.

These days, more people enjoy excellent health and live up to eighty years or even more. This proves that there is a considerable improvement in health care, nutrition and largely the standard of living getting better.

There are countless products in the market claiming that they have aging longevity benefits. You should understand and find out by organized studies about the products that are available in the market and select a proven effective product.

The most popular and publicized method that has anti aging properties is Human Growth Hormone (HGH)injection. This is extracted from the pituitary gland of dead bodies to give treatment for dwarfism. This is highly expensive method; recently DNA technology is used to extract HGH from dead body which is slightly less costly. HGH is the only substance which has proven to be a successful anti aging substance and with which you can increase longevity.

There is also the HGH oral spray and oral supplements. According to Dr. Klatz MD, this process is not aging longevity but is age reversing. Some people who have used this oral spray or supplements also confirm that they could feel the age reversal. A man can lose some fats and gained some muscle mass with this treatment.

Although it is not perfect, HGH oral spray and pills can reduce wrinkles and even reverse a woman’s menopause.

Of course, there are other ways for you to live longer, ie increase your longevity. These include :-

1. Breathing is necessary for you to survive. Breathing is vital for good health and health longevity. A deep, smooth and slow breathing is the key for your life force. Deep breathing makes you relax and also fight the out come of stress. Deep breathing also helps more oxygen to blood, brain and muscles to improve your level of energy and gives you increased longevity. Yoga teaches you breathing exercises for health and aging longevity. Deep breathing before bed time will give a good and sound sleep and helps with your health longevity too.

2. Good sleep is an important factor for health and to increase longevity. A good sleep will be a basic need for your health and aging longevity. Adequate sleep is essential to recharge your body for the next days work. Depending on the extra pressure you have to adjust your sleeping duration.

3. Water is most essential to form good blood, skin and healthy tissues. Every part in the body needs water. For health longevity you have to drink half the weight of your body. Inadequate water can cause health hazards such as dehydration. As you grow older feeling of thirst will reduce so you have to remember to take water frequently, this is sure to give you the most wanted aging longevity. Care should be taken to sip the water in small quantities than gulping more water at a time.

4. You have to develop a good eating habit for health longevity. Eat correct amount of food, neither less nor more to increase your aging longevity. Improper food or poor eating routines seriously damages to health and some times will cause shortening your life span. You have to choose your food and quality of food to suit your health conditions.

5. Exercising is also an important activity for sound health longevity. Exercises reduce stress, strengthen muscles, reduce fats and helps the heart function better. All are vital for increasing your longevity odds.

So there they are, 5 crucial tips to stay healthy and live longer, ie have age and health longevity. Keep these tips handy, you won’t regret it.



Jessie