Chi Kung/Qigong
Rowland Judge
Chi Kung/Qigong Chi = Vital Energy or Breath (collective term for body systems?) Kung = Exercise or Practice Chi Kung = Breathing Exercise Qigong = Alternative spelling of Chi Kung
What is Chi Kung/Qigong? All Chi Kung exercises are intended to improve health, increase energy, revitalize the body and mind, prevent or control disease, tone the internal organs, improve balance, reduce stress, boost the immune system, remove toxins, tone the muscles and tendons, uplift mood, contribute to longevity, and provide an integrated mind-body practice leading towards enlightenment and harmony with the Tao.
Meditation Seated No Movement
Types of Qigong Zhan Zhuang Standing/Seated No Movement
5 Element Qi Gong Standing/Seated Minimal Movement
Ba Duan Jin Standing/Seated Static/Movement
Tai Chi Standing Movement
Preparation • Wear loose clothing. • Remove belts, ties, watches or anything likely to inhibit the flow of Qi. • Relax and try and clear your mind. • Smile. • Ignore everyone else.
Environment Good
Bad
Posture
Relaxed shoulders, wrists and fingers
BAD POSTURE Military Style Spine too straight Knees locked Legs tense
QIGONG POSTURE Feet relaxed Knees not locked Sacrum tucked in Spine curved Shoulders relaxed Looking up Slight smile to release face muscles
Inhale – raise big toes Ground Kidney 1 Yin/Water
Exhale – press big toes down Ground Bladder Meridian Yang/Water
Breathing
Breathe In through the nose – sound “Hnnn” Tongue against soft pallet on the inhale* Abdominal breathing – expand abdomen when inhaling Visualise “Qi” rising up the spine to the top of the head, as you inhale** * Connect the Conception and Governor Meridians
Breathe out through the mouth Release the tongue Abdominal breathing – contract abdomen when exhaling Visualise “Qi” descending down the front centreline, as you exhale** ** The small circulation or microcosmic orbit
Ba Duan Jin Qigong
Eight Section Brocade Or Eight most excellent exercises
Background • Nineteenth century sources attribute the style to the semi-legendary Chinese folk hero General Yeuh Fei, and describe it as being created as a form of exercise for his soldiers. • The legend states that, during the Southern Sung Dynasty in China (1177 1279 A.D.), the General developed a set of twelve exercises that were used to train his troops, and some contend that they were one source of an Eight Section Brocade style. • General Yeuh Fei is also credited with developing the Hsing I internal martial arts style. • At first, there were twelve movements in this exercise set, all done in a vigorous manner, and done with the weight of military equipment on the body. • In more recent centuries, eight of the exercises, done with far less speed and force, became widely used as a warm-up exercise set in many soft style internal martial arts (i.e., Taijiquan, Bagua, Hsing I), or in parts of other Chi Kung (Qigong) practise routines; and, became widely known as the Eight Section Brocade .
Ba Duan Jin Exercises (1-4)
“Awaken the Qi” Feet shoulder width apart Interlock fingers for extra stretch Inhale as you raise your arms Exhale as your hands descend Gently roll your shoulders
“Heaven and Earth” Feet shoulder width apart Fingers point inwards “Embrace the Tree” Inhale as your arms extend Look down at maximum extension Exhale as your hands descend Repeat both sides Feet wider than shoulder width apart Feet wider than shoulder width apart Extended wrist at right angles to forearm Keep shoulders relaxed Note right angle between thumb and forefinger Concentrate on space between forefingers Inhale as you extend your arms Inhale as you gently twist Exhale as you contract your arms Look down at maximum rotation Repeat both sides Exhale as you return to the centre Repeat both sides
“Stretch the Bow”
Ba Duan Jin Exercises (5-8)
“Break down Dams” Feet shoulder width apart Hands on kidneys Inhale as you arch backwards Exhale as you run your hands down the back of your legs Inhale as you take hold of toes and stretch gently Exhale and run your fingers up the inside of your legs Massage your kidneys with the back of your hands Bend your knees as you come up If touching your toes is too much, only go down to your knees and roll your shoulders
“Stare a 1000 miles” “Dragon Stretches its Tail” Feet wider than shoulder width apart Hands on thighs Inhale as you stretch back gently Exhale as you bend forward and rotate to the centre Inhale and rotate to the other side Repeat both sides
Feet shoulder width apart Focus on a single point Hands facing upwards at navel height. Inhale as you raise your arms At chest height, exhale pushing hands outwards
“Shaking Pillars”
Feet shoulder width apart Hands by your sides Inhale as you raise your arms Go on to tip toes Exhale as you drop your hands and heels
Five Element Qigong
Five Element Qigong Exercises
“Earth”
“Metal”
“Water”
“Wood”
“Fire”
Hands like a Zombie
Play the Concertina
Gather the Water
Run your hands around the Log
Play Concertina Vertically
Feet shoulder width apart Inhale as you raise your arms Sound – “Hnnn” Exhale as your hands descend Sound – “Hurrr”
Feet shoulder width apart Inhale as your arms move apart Sound – “Hnnn” Exhale as your hands come together Sound – “Shee”
Feet shoulder width apart Inhale as you bend and gather Sound – “Hnnn” Exhale as you raise your hands Sound – “Chew”
Feet shoulder width apart Inhale as you raise your arms Sound – “Hnnn” Exhale as your hands descend Sound – “Shooo”
Feet shoulder width apart Inhale as you raise your arms Sound – “Hnnn” Exhale as your hands descend Sound – “Key”
Colour - YELLOW
Colour - WHITE
Colour - BLACK
Colour - GREEN
Colour - RED
Relax Smile Breathe Tongue Visualise Sound Toes Colour
