Beautiful woman turns her waist
TH IS exercise helps the back and kidneys, so if you are tired or have backache this is a good one to do. Afterwards your back should feel relaxed and warm. Remember to breathe naturally. 3. I y Keeping your legs straight, rotate your waist in a clockwise direction six times, and breathe naturally. 4. Rotate your waist six times in the other direction, i.e. anticlockwise. 1. Stand naturally and relax your whole body. Put your hands on your back, over your kidneys as if you were holding them .
Big bear stretches
THIS movement 'rotates' your spine, shoulders and neck. When performing the exercise your internal organs move and so are exercised. The movement concentrates on the heart and stomach and strengthens your spine, shoulders and neck. 1. Stand naturally and relax your whole body. 2. Open your chest and lift up your shoulders. Breathe in. 3. CZ Roll your shoulders forwards and down while closing your chest, bending your neck, back and knees. Breathe out.
Turning waist to pushing palm
This is a Taiji Quan movement, but we perform it differently since it is being used here for health purposes. Turning the waist strengthens your stomach and kidneys and opens the Dantien. Just make sure your palm comes from the centre when you push out. When you push with your left hand, it comes from the top of your crossed hands but when you push with your right hand, this hand comes from on top. Again, breathe on alternate sides. 1. Stand with your feet slightly wider than your shoulders....
Opening the chest
When you perform this movement it is as if you are opening the curtains to take in some fresh air. Keep your whole body relaxed. This movement will strengthen your heart and lungs and is good for reducing depression. 1. Stand naturally and relax your whole body. 2. S Raise your arms to shoulder height and breathe in. Keeping your joints relaxed, turn your hands so that your palms face your chest. Open your arms out to the sides, and breathe out. 4. . j Biing your arms back together so the hands...
Alleviating depression
1.Place the right hand on the left side of the chest while placing your left on your back. 2. Move your right hand in a downwards stroke to finish at your waist. Breathe in as you do so. 2. Move your right hand in a downwards stroke to finish at your waist. Breathe in as you do so. The secret energy users EATING AND DRINKING Before we start, perhaps I should explain that the terms I use in the chapter title have nothing whatsoever to do with having babies -they refer to different kinds of...
Chapter The Basic Principles of Qigong
Good Wok Qi Good Fresh Dishes of food explain it, it has a different meaning. In order to understand it, you need to experience it. Qi is the same Qi is not just energy, it is more. If you accept electricity as the embodiment of energy for modern Western society I call it external energy , you have to accept internal energy -Qi. Qi is the vital energy that maintains our lives without it we will become tired and ill, and die. External, internal- the principle of Yin and Yang the one cannot exist...
Peeping monkey
THIS movement stimulates the Du Channel, which connects the whole spine. The Laogong point on the palm transmits the energy to the Yamen point on the neck. The exercise can cure backache and straighten the spine, making the body more upright. Breathing should be natural- breathe in on one side and breathe out on the other. 3. I Raise your right arm and with your fingers touch the Yamen point on the back of the neck. At the same time bring the left hand to the back, so the left Hegu point...
Flying pigeon
This movement is good for the lungs, the shoulders and the circulation. When you perform it, make sure the Laogong points come together when you close your arms. This will create a lot of heat in your palms and will cultivate your Qi. 1. Adopt a 'bow stance' see Pushing the wave . 2. Open your arms out to your sides with your palms facing forwards. Transfer your weight on to your rear leg and allow the toes of your front foot to rise off the ground. Look forwards and breathe in. Shift your...
Chapter Balancing Gong
Balancing Gong is a Daoist Qigong exercise which mainly imitates the movements and daily life of animals. The exercises work by stimulating the Dantien to strengthen the back, shoulders and neck. Nowadays, people have to sit for long periods in offices, cars, and so on. As a result in middle age their joints become stiff and painful, and sometimes even swollen. This is because of poor circulation. In Chinesc medicine the Qi and the blood are connectcd. If the circulation is good then the Qi...
Opening and closing the Dantien
THIS movement also stimulates the Dantien, and concentrates on breathing in and out with the Dantien. 1.1 Stand naturally with your hands facing the Dantien as if you were holding a small ball . 2. I Turn your palms out thumbs pointing down and push your hands forwards and out. Meanwhile breathe in. 3. S Turn your palms in and bring your hands back in towards the Dantien as if you are squeezing the Qi into the Dantien bend your legs and breathe out. 2. I Turn your palms out thumbs pointing down...
Cloud hands in horse stance
Cloud hands is a very common name in both Taiji and Qigong, and this too is a Taiji Quan movement. The hands follow the path of the same circle but in opposite directions. Practising this movement will enhance your co-ordination, improve your mind balance and alleviate insomnia and arthritis. Move like a floating cloud, in a very relaxed way, and let the hands follow your waist. The hands should complete their circles at the same time. Move gently and slowly and look at whichever hand is on...
Holding the Dantien
THIS starting exercise stimulates the Dantien which stores the Qi. Placing your hands on your stomach connects the Laogong points at the centre of your palms to the Qihai point about 1.5 cm below the navel which relates to the Dantien. 1. Stand naturally, with your feet as wide as your shoulders. Keep your back straight and relax your shoulders and neck, keeping your head in an upright, natural position. Unless stated otherwise, follow this starting position for all the exercises. 2. I Men...
Rotating the wheel in a circle
This is like a big wheel in a funfair. It strengthens our back and makes it more supple. Make sure your legs are straight. Your breathing should be relaxed and natural. As your hands circle up you should breathe in, and as they come down you should breathe out. 1. Stand naturally and relax your whole body. 2. Bend forwards as far as possible. -1 Slowly swing your arms to the left, allowing your right hand to cross in front of your body. As your arms begin to circle left and up, allow your hands...
Turning the head and twisting the tail
THIS is good for the kidneys and helps you lose weight. Breathe in on either side, but breathe out on the opposite. 1. Stand naturally and relax your whole body. 2. jj Lean to the left while raising your right arm and bending your right leg. Keep your left leg straight but relaxed. 3. I S Do the same for the opposite side. Lean to the right, raise your left arm and bend your left leg.
Small has no inside big has no outside
Nowadays many scientists spend a lot of their nation's money trying to extend the frontiers of knowledge. They want to know what is 'on the inside'. They have broken things down into molecules, atoms and electrons, smaller and smaller particles, and even sub-atomic particles. Each time they think they have found the smallest 'thing', they find another even smaller. And each time they look they find something different. It is as though these things create themselves. Modern scientists spend...
Balancing Qi Shou Gong
At the end of every practice you should finish with Shou Gong to bring all the Qi back to the Dantien and store it there. It will also make you calm and relaxed. 1. Stand still with a slightly open stance. 2. Bring your hands to the Dantien, palms up and fingers facing each other. 3. Lift up your hands to your chest and rise up on your toes. Breathe in. Turn your palms downwards, drop your heels and let your hands sink down to the Dantien. Breathe out. After finishing the movements of Qigong...
Bow sleeping
LIE ON your side left side to improve the liver and heart and right side for the kidneys and lungs . Put the bottom hand under your head and the other hand on your legs. Slightly bend the bottom leg, which allows the Qi to flow strongly. See photograph below. From the Tang to the Song Dynasty AD 618 -1127 lived Chen Bo, a very famous Daoist. His sleeping method enabled him to go for months without waking up. Once a woodcutter passed through Hwa Shah, where Chen Bo lived, and there saw what he...
Cloud steps
THIS movement is a walking exercise. You should move as if you are walking on clouds and emphasise the movements. You can walk in any direction, and change direction any time you like. This one is good for arthritis and circulation because the walk ing soon makes you hot, which clears the 'poisons' from the joints. It is also good for your co-ordination. 1. Stand naturally and relax your whole body. 2. I Lift your left arm and right leg, slightly bending your standing leg. Relax your right arm....
Chapter The Benefits of Qigong Practice
People have frequently tried to guess my age and got it wrong. Many of them think that I am five, seven, even ten years younger than I am. This makes me feel very pleased who doesn't want others to think they are younger than they actually are . It's all a result of my daily Qigong practice. First, Qigong makes my body strong and healthy. I have more energy for everyday life, -because Qigong follows the natural way to strengthen the internal body. Based on Chinese medicine, Yin and Yang, the...
Pushing the wave
Pushing waves is one of the full Taiji Quan movements, but it is slightly different here because we straighten the front leg when pushing the wave. In this movement the chest opens and is connected with the Qihu points in the stomach channel, so this exercise is good for the lungs and stomach. It is also beneficial for knee problems. 1. Stand with one leg forwards. Adopt a 'bow 2.Bring your hands in towards your chest so stance' so that your back foot turns out at 45 that your Hegu points face...
Turning the body to look at the moon
The Chinese like the moon very much that's why our calendar follows the lunar cycle. Many people like to come together as a family at night to enjoy the moonlight and listen to the older family members telling stories. In this movement you turn your body sideways by about 135 degrees, which strengthens the kidneys and stomach, improves the circulation and can help you to lose weight. Breathe in on either side, and out on the opposite side. 1. Stand naturally and relax your whole body. 2. I y...
Rainbow dance
THIS movement looks like a lady holding two ribbons and waving her hands. It will make your stomach strong and help you to lose weight. It can also clear headaches because the Laogong point on the hand is transmitting the Qi to the Baihui point on the top of the head. 1. Stand naturally, with your feet slightly wider than your shoulders. 2. Lean to the left and bend your right leg. 3. I y Raise your left arm to shoulder level and look at your left hand. Raise your right hand and hold it above...
STANDING POSITIONS Zhan Zhong Three small circles standing position
STAND still, with your legs as wide as your shoulders. Bend your knees and raise your hands as if you were holding a ball in front of your Dantien. Your palms should face your Dantien so that your Laogong points face your Dantien. Close your eyes and choose one of the concentration methods. Then relax. Bring your mind to your Dantien, then at the end forget everything. If you find that your body moves, control it. This is not Spontaneous Qigong, so the body should not move. If your arms or...
Monkey walk
THIS is another Walking Qigong exercise. By turning side to side, stimulating the Yamen point and Mingmen point on the Du Channel you strengthen your spine, shoulders and neck. You should walk in a circle, following the bagua, and so taking energy from all directions to cover the heart, lungs, kidneys and spleen. 1. Stand naturally and relax your whole body. 2 3 Lift your right hand and touch the Yamen point on the neck lightly with the fingers of the right hand. At the same time step forward...
Punching
This movement is like martial arts training, so some people do it quickly but for health purposes we do it slowly in a relaxed manner. Then it strengthens our internal power and our legs with strong legs our body will feel light. Breathe in on either side and out on the other. 1. Again adopt a horse-riding position and hold your fists, which should be loose, gently at your waist. 2. -1 Punch gently forwards with one hand, letting your fist rotate as it moves forwards so that your thumb faces...
Menstruation
There are no restrictions for women practising Qigong during menstruation. Practising Qigong can help your circulation during a period md so ease headaches, stomach cramps and any emotional problems. This is because during menstruation the body changes due to the change in the blood circulation and pressure, and by practising Qigong you can calm and balance the blood. Some women, however, have very heavy periods. If this is the case, you should change your meditation so that instead of...
Rowing the boat in the middle of the lake
IF you suffer from backache, tiredness or kidney problems this is a good exercise for you. But make sure you keep your legs straight and do not bend your head forwards lower than your waist -otherwise you will get dizzy. 1. Stand naturally and relax your whole body. slightly back and up, open your chest and breathe in. 3. When your arms are pointing up, bend forwards from the waist keeping your back straight and continue circling your arms forward and down. Breathe out. 4. When your arms point...
Lifting up the ball
This exercise should be performed with light, relaxed movements. It is as if you are gently bouncing a balloon with your hands to keep it in the air. Make sure your hands lift higher than your shoulders and that the back hand's Hegu point keeps facing the Huantiao point on the buttock to smooth the Gall Bladder Channel. This movement is good for the spirit, blood pressure and mind balance. 1. Stand naturally and relax your whole body. 2. Turn to the left and shift your weight to your left leg....
Chapter The Origins of Qigong
In ancient times most of the population of China consisted of peasants. The people would work in the fields all day until sunset, and then return to their homes to rest. Some would gather together and listen to the stories of their elders, while others would go and enjoy the cool night air after the heat of the day. Since the people enjoyed the refreshing nights more than the stifling days, they preferred the moon to the sun that is why the Chinese calendar follows the moon -it is a lunar...