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....

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...

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...

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...

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...

Opening and dosing 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. 3.1 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...

Flying wild goose

In this movement your arms are like the wings of a bird. Move gently and slowly and just look forwards, but do not focus on anything. The movement is very easy to do and strengthens the legs and kidneys. 1. Stand naturally and relax your whole body. 2I > Raise your arms, elbows, wrists and then fingers to your sides, level with your shoulders, and breathe in. Slowly drop your arms, elbows, wrists and then fingers, and bend your knees. Breathe out.

When to practise

Throughout this book I have explained how important it is to do your Qigong practice ona regular, daily basis. Do this in a relaxed way and your body will gradually lead you on the path to good health. You can do your practice at any time of day, but because people today lead such busy lives you might find it simplest to do a session first thing in the morning and another in the evening before you go to bed. In that way youl will set up a routine, so you are less likely to forget your practice...

Holding a circle sitting on a chair

SIT forwards on the edge of a chair letting the air pass across your back. Bend your knees and keep your feet flat on the ground. Keep the knees and toes vertically in line as this helps the circulation in the legs. With your back straight, relax your shoulders, close your eyes and your mouth (keep the tip of your tongue touching between the upper palate and the root of the teeth -if you close your mouth, everything should be in the correct position). Hold your hands in front of the Dantien,...

The Dantien up and down

THIS is good for your lungs, increases your breathing and stimulates your Dantien Qi by moving up and down. 1. Stand as in Step 2 of the previous exercise. 2. JJ, Separate your hands so the palms face upwards and the fingertips point towards each other. The hands should be level Slowly raise your hands from the Dantien to the chest, as high as the Qihu points on the upper chest, and breathe in. 4.J1, Turn your palms down so the Hegu point on the hand faces the Qihu point (LEFT) and lower your...

Warnings and health restrictions

Qigong deals with the internal body and mind which is full of Qi and which must follow 'the natural way'. Any artificial ways are not good for your Qi, so during practice you must -make sure you relax the body and calm the mind. Alcohol, smoking and medicines will affect you -you may feel sick, dizzy, tired or weak. You should try and avoid practising if you are feeling any extremes of emotion, for instance if you feel very sad, angry or worried. Try also to practise away from any source of...

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...

Rolling the arms

This is one of the full Taiji Quan movements. If you have done Taiji Quan before it will be easy, but if you are new to it you could move one hand first, then the other and finally both together. Once you get used to the movement you will like it because the sensation of Qi is very strong. Practising it will make your shoulders and neck flexible and you will lose weight. Because your hands are passing your chest it is also good for your lungs and heart. The more you move, the more you will...

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...

Healing Others with Highly Developed Qi

When their Prenatal Qi develops, some people have strong Qi and can heal others. For example, if one of your friends were suffering from a stomach ache or a shoulder strain, you would just touch them where the pain was and suddenly they would find that the pain had gone and they felt much more relaxed. This is because you transmitted your Qi to the blocked area of your friend's body, smoothing the channels and releasing the ntlgative energy. You become, in effect, an acupuncturist who does not...

Taking part in other sports pros and cons

People who are starting to practise Qigong o.ften ask if it is all right to participate in other sports such as swimming, football, tennis, weight training and so on. There is no reason why you should not continue to enjoy these activities, but you will of course be using up the Qi that you have stored. This is because fitness training in the West is based on the principle of 'No pain, no gain'. People push their bodies until they are hot, sweaty and exhausted, after which they need to eat and...

Standing Positions Zhan Zhong 1 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...

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...

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...