ZHINENG QIGONG The science, theory and practice
Volume III:
Exercises of Zhineng Qigong
Chapter 1: Peng Qi Guan Ding Fa – Lift Qi Up Method Chapter 2: San Xing Bing Zhan Zhuang – Three Centres Merge Chapter 3: Xing Shen Zhuang – Body Mind Form Chapter 4: Xun Jing Dao Yin Fa – Tapping Exercise Chapter 5: Wu Yuan Zhuang – Five One Form Chapter 6: Narration of Exercises Attachment: Diagrams of Channels and Acupuncture Points
==============
Preface
This series of four books is basically my understanding and interpretation of Dr Pang Ming’s (commonly addressed as Pang Ming Laoshi in China) teachings, particularly his book Jian Ming Zhi Neng Qi Gong Xue (literally means Brief Zhineng Qigong Study). While the title of the book is Zhineng Qigong, I believe this book is a good reference for anyone who practices any form of qigong.
On my Zhineng Qigong path, I have encountered many friends and teachers. It is not possible to mention all of them here. The notable ones that I really appreciate include my father, Ooi Cheng Chuan, who introduced Zhineng Qigong to me in 1997. Yuyang Laoshi who pushed me to become a teacher in 1999. Lu Linkun Laoshi and Dou Zhanguo Laoshi who have shown me how a high level practitioner can be. Wu Shuxiang Laoshi, the powerful healer, who is currently teaching in Guilin, Guangxi, China, for showing me how to make healing classes interesting yet effective. My deep thanks to our teacher that I have never met, Pang Ming Laoshi. His teachings have changed my life completely and he is de finitely the person that I respect most. I also thank my friends who practice together with me at my centre and those that join me when I am in Europe. They are the people that provide endless inspiration to me.
A big qi hug to the friends who have helped to get these books done. They are the proof-readers, editors, designers and typesetters that have had to bear with my poor command of the English language. They are Kenneth Agius, Patricia Fraser, Bruno M Brys, Eliaz Netsah, Erik and Christina Gorrel, Elaine Chong, Chan Wah Wah Peng, Fedrico Gracia and of course the people from the Chi Neng Institute Europe - Patricia van Walstijn, Veronique Willaert and Kevin Sliva. Patricia knows me too well, believe me, without her these books would definitely not look nor read as organized as it is now.
Hun Yuan Ling Tong!
Ooi Kean Hin August 2010
© 2010 Published by Island Zhineng Qigong Centre Design: Veronique Willaert, Chi Neng Institute Europe ZHINENG QIGONG - the science, theory and practice Physical book ISBN 978 1453867600
=============================
Contents of the series on Zhineng Qigong
Volume I: Introduction to Zhineng Qigong
Chapter 1: Introduction to Zhineng Qigong Chapter 2: Qigong Science Chapter 3: Hunyuan Holistic Theory
Volume II: Foundation Theories of Qigong
Chapter 1: Conscious Use of the Mind
Chapter 2: Cultivation of Daode
Volume III: Zhineng Qigong Exercises
Chapter 1: Peng Qi Guan Ding Fa – Lift Qi Up Method Chapter 2: San Xing Bing Zhan Zhuang – Three Centres Merge Chapter 3: Xing Shen Zhuang – Body Mind Form Chapter 4: Xun Jing Dao Yin Fa – Tapping Exercise Chapter 5: Wu Yuan Zhuang – Five One Form Chapter 6: Narration of Exercises Attachment: Diagrams of Channels and Acupuncture Points
Volume IV: How to Practise Qigong
Chapter 1: Do Well in Zhineng Qigong Chapter 2: Creation of a Qi Field Chapter 3: Posture & Movement Requirements Chapter 4: Healing with External Qi Attachment 1: Words from Founder of Zhineng Qigong Attachment 2: Treatment Effectiveness Analysis
=============================
Volume III: Zhineng
Qigong Exercises
Chapter 1: Peng Qi Guan Ding Fa - Lift Qi Up Method
This is the first set of exercises. It is an effective practice to improve health and ward off illnesses. The two main points of this exercise are: 1. Unite the mind with qi and direct qi with the mind. Through the open-close movements and the mental visualisation, release the inner qi from the body and draw in the outer primeval hunyuan qi so as to strengthen the interaction of a person with the primeval qi. This exercise will also improve the function of various sensory organs of the body. 2. It is a very effective method to collect external qi. A person who practises this method will be able to learn how to administer external qi to treat patients in a short time.
I. Mental condition This practice stresses on directing qi with the mind. During the exercise, the practitioner should think of the head touching the sky and the feet plunged deeply into the earth; letting the body integrate with the universe. A practitioner should think of the horizon when pushing the hands out and think deep inside the body when he pulls them in. Spreading out of the arms should be carried out by visualising that the hands are on the horizon. The exercise will allow a person to harness the primeval hunyuan qi in the universe and then pour it into the body. Subsequently, the movements will bring the qi down to lower dantian and then to the feet. After the ground push-pull, the practitioner collects the qi beneath the feet and brings it up into the lower dantian . Let the qi in the sky and beneath the earth merge with the body’s qi at navel level. Let the body integrate with the universe.
II. Physical Exercise Preparatory Posture Close the feet together, stand upright and relax both hands at the sides. Look straight at the horizon (or in front) for a moment (a minute or two), then pull in the vision slowly and close the eyes gently (Fig. 1).
1. Beginning Turn the palms to face the back. Leading with the little fingers slowly raise the palms and thrust them downward. Maintain the downward pressure and glide the hands forward (approximately the length of the hand) and then backward 3 times (Fig. 2).
Relax the wrists and rotate the palms to face each other. Carry a ball of qi upward with both hands to the front until navel level (Fig. 3). Cup the palms slightly and point them to the navel. Think of the qi flowing into lower dantian reaching mingmen at the back. Turn the hands to face downwards and sweep the hands a navel level to the back (Fig. 4). On reaching the back, cup the palms slightly and focus them onto mingmen . Think of qi flowing into lower dantian reaching the navel.
Raise the palms upward and forward to the sides of the body and press dabao with the middle fingers (Fig. 5). Think of the qi flowing into and meeting at the middle of the body. Extend the hands forward with the palms facing the sky until the arms are at shoulder level (Fig. 6). Flex the middle fingers gently and focus them onto yintang . Think of the qi entering upper dantian through yintang.
Leading with the elbows, spread out both arms sideways until they form a straight line. Rotate the hands inward slowly on spreading out. (Fig.7) Turn the hands downward and then reverse the rotation to sweep the hands upward. Slowly raise both arms to sweep the hands upward towards the top of baihui and clasp the hands (Fig. 8). Slowly move the clasped hands downward to the front of sternum (Fig. 9).
2. Front Raise Side Lift Turn the clasped hands to point the fingers forward. Extend both arms forward (Fig. 10). Separate the hands and turn the wrists so that the palms will face the front. Pull in and then push out the hands 3 times (Fig. 11). The push pull action should originate and be executed by tge shoulders. This is called ‘push-pull’.
Rotate the shoulder upward, backward while pulling in to bring in the hand, and leading with shenmen at th base of the palm, push out to complete the circular movement of shoulder. Cup the palm gently while pulling in and thrusting the palm outward while pushing out. Think of the horizon on pushing out and think deep inside the body on pulling in. While maintaining the outward thrust of the palms glide them 15degrees sideways and back 3 times (Fig. 12). Extend both arms sideways until they form a straight line with the shoulders. Execute push-pull 3 times (Fig. 13). Lower the elbows slightly, cup the palms and pull in with your shoulders. Lead with the outward thrusting palms while pushing out. Again think of the horizon on pushing out and think inside the body on pulling in.
While maintaining the outward thrust glide the palms upwards 15 degrees and back 3 times (Fig. 14). Relax the wrists and leading with the little fingers rotates the palms to face upwards. Carry the qi with both arms and hands to the top of the head. Cup the palms slightly and focus them at the crown. Hold this position for a breathing cycle and think of the qi pouring into the body through the crown down to the feet (Fig. 15).
Lower the arms and move the palms downward slowly along the face, gradually turning the palms inward along the chest, down to the navel (Fig. 16). Press the navel with the middle fingers. Think of the qi entering lower dantian reaching mingmen . Move the middle fingers along the waist line to the back and press mingmen lightly. Focus on the navel for a few seconds.
Glide the hands downwards passing the buttock, along the rear thighs (Fig. 17), rear calves, rear ankles and along the edges of feet. Rest the palms on the feet (Fig. 18). Press down and lift up with the palms on the feet 3 times. Bend the knees, lower the buttocks slightly and place the body weight on the balls of the feet on pressing down. Lift up the buttocks slightly and place the body weight at the heels on lifting up. The palms should be attached to tops of the feet, both legs should stay together with both feet firmly on the ground at all times. On pressing down think of the qi leaving the body through the palms and feet into the earth. On lifting up think of the qi of the universe entering the body through the palms and feet.
Remove the hands and turn them to face each other. Pull up a ball of qi from the ground. Move the hands upward along the inner side of the feet, along the inner calves, inner thighs (Fig. 19) towards the navel.
Press the navel slightly with the middle fingers. Think of the qi entering the dantian and reaching mingmen Separate the hands and lower them to the sides of the body. Relax the whole body.
3. Side Raise Front Lift
Raise the arms sideways to form a straight line at shoulder level with the palms facing downward (Fig. 20). Flex up the hands and pull and push 3 times as in section 2. While maintaining the outwards thrust of the palms glide the hands forward 15 degrees and back 3 times (Fig. 21 & 22). Glide both arms to the front at shoulder level. Execute 3 push-pull as in section 2. While maintaining the outward thrust of the palms glide the hands 15 degrees upward and back 3 times (Fig. 23).
Relax the wrists and turn the hands to face each other and hold a ball of qi with the hands. Lift the qi to the top of the head. Cup the palms slightly, point them to the head and hold for a breathing cycle. Let the qi pour into the body through the crown down to the feet. Lower the hands and turn them inward gradually until they reach yintang . Press yintang lightly with the middle fingers (Fig. 24) and think of qi entering the upper dantian .
Glide the middle fingers along the eyebrows to the back of the head. Press lightly on the dent underneath the occipital bone (in between yuzhen ) and think of yintang . Glide the middle fingers downward along the spine as low as possible. (Fig. 25) Trace the middle fingers upward, around the shoulders and then downward passing under the armpits. Then with the hukou (the area between the thumb and index finger) tracing the shoulder blades move the hands as high up as possible and press the middle fingers onto the spine. Think of the middle fingers reaching the end point in Fig. 25 , and bring down the qi that has stopped there. Trace the middle fingers downward along the spine and press mingmen (Fig. 26 & 27) .
Glide the middle fingers around the waist and press on the navel. Think of mingmen for a few seconds. Glide the hands downward along the inner thighs, inner calves and rest the hands on top of the feet. Press down and lift up 3 times as in section 2 (Fig. 28 & 29). Remove the hands from the feet and scoop up the qi in the ground. Move the hands along the outer edges of feet and then move the hands upward from the rear ankles, along the back of the calves, the rear thighs, buttocks and press mingmen with the middle fingers. Think of qi entering lower dantian and reaching the navel. Glide the middle fingers around the waist and press on the navel lightly. Focus on mingmen for a few seconds while doing so.
Separate both hands at the sides. Relax.
4. Raise Lift Diagonally Raise the arms at 45 degrees from the sides as if lifting a big ball of qi. Carry the qi to the top of the head (Fig. 30). Stop at the top of the head for a breathing cycle. Pour qi into the body through the crown. Lower the arms, glide the palms from the top of the head down along the sides of the ears and turn the palms outward while doing so. Stop the hands at the front of the shoulders and turn the palms to face the front (Fig. 31 & 32).
Push out the right hand and extend the arm forward. Turn the right hand to face the left and turn the upper body 90 degrees to the left, scooping the surrounding qi with the right hand (Fig. 33). On reaching 90 degrees, press zhongqui with the right thumb (Fig. 34).
Stop turning the body, bend the right arm and continue scooping qi with the hand to the back of the shoulder. Then turn the body back while bringing the hand around to the front of the right shoulder, press and rest the middle finger at the left qihu (Fig. 35). Extend the left arm and do the same thing. Rest the crossed arms in front of the chest. Breathe in and out 3 times. Press both qihu with the middle fingers on breathing in and relax them on breathing out (Fig. 36). Push the crossed arms forward and rotate the wrists to form the shape of a blooming lotus (Fig. 37). Clasp palms and bring them down to the front of the sternum; pause for a few seconds.
6. Completion Extend the arms and raise the clasped hands to the top of the head (Fig. 38). Stretch both arms as high as possible. Separate the hands while turning them to face the front. Lower the hands sideways to form a straight line with the shoulders. On reaching the shoulder level turn the hands to face upward and move the
arms to the front (Fig. 39). Flex the middle fingers to focus at yintang . Think of qi entering the upper dantian through yintang . Lower the elbows and retract the arms and bring in the middle fingers to press dabao . Think of qi flowing into and meeting at the middle of the body.
Extend the hands to the back with the hands facing upward until the arms are fully stretched. While rotating the hands to face the front, close the stretched arms, bring in the qi and rest the palms on navel (Fig. 41). For men, place the right palm on top of the left. For women, the other way round. Relax for a moment, separate and lower the hands to the sides. Open the eyes slowly.
Part II: How to excel in the Lift Qi Up Method
This exercise stresses on directing qi with the mind. It is a training of the external hunyuan level. Through the open-close movements and the mental concentration, the inner qi of the body will be released and the outer primeval hunyuan qi will be drawn in so as to improve the integration of a person with the primeval hunyuan qi. This will improve the circulation of qi in the body to ward off illnesses. It will also improve the function of the various senses of the body. Experienced practitioner will be able to feel and see qi. This is a very effective method to collect the primeval qi. It is also the foundation for administrating external qi to heal others.
To excel in the Lift Qi Up Method one must first remember that this is a training of the external hunyuan level. The objective is to react and to become one with the universal qi. The purpose of the first two sentences of the Eight Verses, ding tian li di, xing song yi chong is to achieve this. Ding tian li di imagine your head has reached the blue sky and your feet plunged deeply into the ground. Xing song yi chong Relax your whole body and let your mind follow suit to experience that your body filling up the whole space in between the sky and the earth. This will be a good mental preparation. The better the mental preparation the easier the body will be able to relax. The better the relaxation, the easier for the internal qi to come out and for the external qi to enter the body. Beginners who have difficulties to achieve this can think of a rush of qi going through the crown while the head is connected to the sky and the feet are connected with the qi in the earth.
Secondly, think of yourself being surrounded by a lot of qi. The thicker the qi you can think of the better it is. Imagine as if you are submerged in a swimming pool. Carry out the movements slowly. Try to experience the resistance of qi with every movement. This requires a lot of practice. When you can feel the qi and the resistance of it, your ability to draw in qi will have improved tremendously.
During the practice you can also imagine that you are standing on top of a hill with the clouds floating within your reach. With this kind of mental visualisation it will be easier for your mind to integrate with the primeval qi. In fact, we are constantly exchanging our qi with the nature during our daily activities. Our breathing, our intake of food and water versus urination and defecation are simple examples. Since everything in the universe evolved and originated from the primeval qi, all the substances in the universe can be viewed holistically as hunyuan qi. The Lift Qi Up Method is an exercise to strengthen our capability in exchanging qi with the universe. This is done through the clearing up and enlargement of the qi passage ways so that qi can inter flow freely between our body and the universe.
Thirdly, we attract qi with our mind in the Lift Qi Up Method. During our push-pull actions we should always remember that it is the mind that is directing qi. Do not pay attention to the qi. Do not worry about how your qi reaches the horizon. When you push out and think of the horizon naturally your qi will leave your body. Since mentally you have already filled up the space between the sky and the earth, leaving your body means reaching the sky. On pulling in, think of the inside of your body and qi will naturally go into your body. At the beginning of the practice make sure you establish proper posture. Keep your body upright and well balanced. Distribute your body weight evenly on the floor and focus the base of the big toes gently on the floor.
To do well in Zhineng Qigong exercises it is important to remain relaxed and quiet. Both the body and mind have to remain relaxed. In fact, you cannot possibly relax your body without relaxing your mind. Was your body relaxed the last time you were fuming with anger? Likewise, to remain quiet both the body and mind have to stay quiet. To attain quietness in practice all you have to do is to focus on the execution of exercise and the purpose of it.
Movements in the Lift Qi Up Method should be rounded, supple and smooth. Of course, you also have to couple the movements with the idea of ‘distance’. Focus on the horizon, the universe and the depth within you body wherever applicable. Try to imagine that you are lifting up the qi of the whole universe when lifting qi up.
To carry out smooth and even movements beginners will have to practise at a faster pace. But not too fast, otherwise it will be disorderly. Progressively slow down the movements. For instance, practise at the pace of 15-20 minutes each session at the beginning. Gradually increase the time to up to 45 minutes or longer. The idea is to carry out movements slowly, yet without halting in between.
Senior practitioners who have mastered the movements should observe the waist as the main axis of all actions in the Lift Qi Up Method. Whether on lifting up the arms, doing push-pull or turning body, try to experience that they are all linked to the waist (note that this is not the case in Xing Shen Zhuang. The practice of Body Mind Form does not involve the waist as the axis of movements.). Another important point is to remain natural during practice. Do not compare yourself with others when you practise. Do not think that you are better or worse than others.
Beginning: Turn the hands to face backward. On the quarter turn, leading with the little fingers, slowly raise the hands and thrust the palms downward. Then carry out the hands gliding. Relax the arms and elbows. Let the hands guide the movement of the arms. Relax the wrists and rotate the palms and pull up a ball of qi to navel level. Cup the palms slightly and focus them to the navel. Think of the qi flowing into the lower dantian reaching mingmen . Rotate both palms to face downwards and sweep both palms at navel level to the back. On moving the hands to the back think of the hands touching the horizon and sweeping qi of the universe to the back. On reaching the back, turn the wrists and elbows slightly to focus the palms at mingmen . Think of the qi flowing into the lower dantian reaching navel.
Raise the palms upward and forward to the sides of the body and press the middle fingers on dabao between th th the 6 and 7 ribs. Extend the hands forward and flex the middle fingers slightly to focus at yintang . Be the arms and palms slightly. Think of the qi entering the upper dantian through yintang . Rotate the palms inward slightly until they form a 90 degrees angle. Leading with elbows extends both arms sideways until they form a straight line with the shoulders. On forming the straight line rotate palms downward and then reverse the rotation to stir and sweep up the qi. Slowly raise both arms and think of sweeping the qi from the horizon upward. Experience the resistance of qi on the arms and hands. On clasping the hands, the ball of qi will be squeezed and drops down to the chest where the hands rest.
Front Raise Side Lift Leading with the fingers extend both arms forward. Separate the palms by first separating the base of hand, then the little fingers, ring fingers and middle fingers. With the tips of the forefingers and thumbs still connected, turn the wrists so that the palms face forward. Let the forefingers and thumbs form a triangle. Separate the forefingers and subsequently separate the thumbs. Do this slowly and try to experience the attracting force between the tips of the thumbs. Execute 3 push-pull. The push pull action should originate and be executed by the shoulders. Rotating upward, backward while pulling in, and downward, forward while pushing out. The movement of the shoulders is actually guided by the waist. Cup the palms gently while pulling in. Flex the wrists and thrust the palms outward while pushing out. Think of the horizon when pushing out and think of the middle of the body when pulling in. On pulling in keep the wrists above the shoulders and keep the fingers above the palm’s level. Then carry out the lateral qi exchange (lateral glide of the hands).
Remember to maintain the outward thrust while gliding the palms and keep the fingers flexed upward. On changing direction of the gliding action, relax the hands gently and draw in the qi. Do it slowly and visualise that the hands are stuck onto the horizon.
Spread out both arms sideways until they form a straight line with the shoulders. Conduct 3 push-pulls. Again, lower the elbows slightly, cup the palms and pull in with the shoulders while pulling in. Lead with the outward thrusting palms on pushing out. Flex the wrists on pushing out and cup the palms on pulling in. The movement of the arms should not be too large. Do it as if the hands are attached onto two large balloons at the horizon. If the movement is too large the balloons will drop off; likewise for the frontal push-pull. Then carry out the vertical qi exchange (vertical glide of the hands). Guide the movement with the middle fingers, not the arms. Otherwise it will be tiring.
Relax both wrists and leading with the little fingers rotate the palms to face upwards. Again this should be carried out with the hands at the horizon. On turning the palms visualise that they are stirring up the qi at the horizon. Carry the qi with both arms and hands to the top of the head. Experience the resistance of qi on sweeping up the arms. In fact on moving up the arms qi was already being poured through the crown into the body. One can visualise that one is like a large vase and the qi is rushing in through the opening.
Holding the hands on top of the head and lowering the hands are both actions to pour qi into the body. To lower the hands in front of the body serves to soothe down the qi that has entered the body. Visualise that the hands are like a comb inside the body soothing the qi.
Lower the arms and press the navel with the middle fingers. Think of the qi entering the lower dantian reaching mingmen . With the middle fingers, trace the waistline and move the hands slowly to the back as if they are opening up the daimai (Belt vessel). Press mingmen and think of the qi reaching the navel. Glide th palms downwards as if the hands are pressing onto the bones of the lower limbs. Then rest the palms on the feet. Press down and lift up the palms on the feet 3 times. Bend the knees, keep the legs together and place the weight of the body on the balls of the feet on pressing down. Pull out a ball of qi from the ground, separate it into two and move the palms upward along the three yin channel (this channel runs along the inner calves, inner thighs) till the navel. Think of the qi entering the dantian and reaching mingmen . Separate the hands and lower them to the sides of the body. Relax your whole body for a few seconds for the qi to harmonise inside the body.
Side Raise Front Lift Leading with the shoulders, lift the elbows, arms and hands sideways to form a straight line. Bring up the qi underneath when raising the arms. On flexing up, the hands qi will be sent into the body through the palms. Then execute the 3 push-pulls and open-close. Remember to relax the hands and arms on closing the arms to the front. Thrust out the palms and the arms will move accordingly. Then execute three push-pull and open-close again. Subsequently, relax both wrist and rotate the palms to face each others and lift up a ball of qi from the horizon to the top of the head. At the same time, imagine that there are also two arms lifting up the qi from the back. Then pour down the qi into the body.
Lower the hands to press yintang lightly with the middle fingers and think of the yuzhen . Likewise, think of intang when pressing onto yuzhen . In so doing, the passageway will be cleared. Then glide the middle fingers downward along the spine as low as possible. Subsequently, trace the middle fingers upward along and around the shoulders and then downward passing under the armpits. Then with the hukou tracing the shoulder blades, move the hands as high up as possible and press the middle fingers on the spine. Trace the middle fingers down along the spine and press mingmen . Think of the middle fingers reaching the end poin and bring down the qi that has stopped there to mingmen . Glide the middle fingers around the waist slowly to the back and press on the navel. Think of mingmen for a few seconds. Glide the palms downward along the inner thighs, the inner calves and rest palms on top of the feet. On gliding down, imagine the hands are touching the bones. Press down and lift up with the palms on top of the feet 3 times.
Remove the palms from the feet and scoop up the qi from the ground and trace the hands along the outer edge of the feet. Move upward from the rear ankles, along rear calves, rear thighs, buttocks and press mingmen with the middle fingers. Glide the middle fingers around the waist and press on the navel. Separate both hands at the sides of the body. Relax and stay quiet for a few seconds.
Raise Lift Diagonally Raise the arms at 45 degrees from the sides. The hukou should face upward as if lifting a big bowl upward. On reaching shoulder level, turn the palms to face upward at an angle to continue lifting the ball of qi to the top of the head. Again, imagine that there are also two arms lifting up the qi at the back. Pour the qi into the body through the crown. The front raise side lift and side raise front lift were to lift up qi from the four directions. The diagonal raise-lift takes care of the 4 corners. Then lower the arms and stop the hands at the front of the shoulders and rotate the palms outward to carry out the qi-scooping ( lao-qi ) action. In executing the qi-scooping action remember to hold the hips and turn the body with the waist.
Push out the right palm and extend the arm forward. Rotate the right palm to face the left and turn the upper body to the left until reaching 90 degrees, scooping qi along with the right hand. On reaching 90 degrees,
press zhongqui with the right thumb. Stop rotating the body. Bend the arm and continue scooping qi with th hand to the back of the shoulder. Then turn the body back while bringing the hand around to the front of the right shoulder, press and rest the middle finger at the left qihu . Hold this posture. Extend the left arm and d the same thing. Rest the crossed arms in front of the chest. Breathe in and out 3 times. Press both qihu on breathing in and relax on breathing out. Push the crossed arms forward and rotate both hands to form the shape of a blooming lotus. Clasp the hands and bring them down to the front of the sternum. Rest for a few seconds.
The three sections of the Lift Qi Up Method pour qi into the 3 dantians. The front-raise side lift collects qi t the lower dantian , the side raise front lift collects qi to the upper dantian and also the lower dantian and th diagonal raise-lift collects qi at the middle dantian . After scooping up the qi ( lao-qi ), pressing the fingers on qihu will deliver the qi into the middle dantian . The three sections also collect the qi of the sky and the earth to merge with the qi of the body and filled up the three dantians . Completion First rotate the palms’ base and the fingers for 2-3 small circles to harmonise the qi that are collected inside the body. Then proceed with the Completion, which is to further collect all the surrounding qi into the body. Extend the arms to the top of the head. Pull in the chin and stretch the arms as high as possible. Separate the palms while rotating them to face the front. Lower the arms and hands sideways to form a straight line with the shoulders. On reaching shoulder level rotate the palms to face upward and move both arms to the front. Flex the middle fingers to focus at yintang .
Lower the elbows, retract the arms and bring in the middle fingers to press dabao . Draw a small circle on dabao before pressing onto it. Think of the qi flowing into and meeting at the middle of the body. Extend the arms to the rear with the palms facing up holding qi until the arms are fully stretched. Then move the arms to the front with the palms at navel level. On passing the sides, leading with the small fingers, rotate the palms to face the front and close the stretched arms, bring in the qi and rest both palms on the navel. Relax and stay quietly for a moment to allow the qi to harmonise in the body.
What we have just discussed is on the practice of the Lift Qi Up Method. The following is on how it can be used.
The Lift Qi Up Method collects and converts the primeval qi into our bodily qi. It improves the quality and quantity of our bodily qi. Those suffering from illnesses will improve rapidly and those who are healthy will be energised. It also improves the mental capability of a person. Practising regularly will improve overall health. Practitioners who want to ward off the illness of a particular area or to strengthen the condition of a particular area rapidly can deliver the qi directly onto the area.
For instance, those who want to improve their mental capabilities can deliver qi into the head. While thinking of the qi from the sky pouring into the head, lower the hands to cover the crown (for males, right hand on top of the left, females the other way round), but do not touch the scalp or hair. Subsequently, draw 3 anti-clockwise circles. Draw the circles slowly and evenly. Focus on the movement and visualise that the hands are connected to a large column of qi stirring inside the brain. Stop the hands at the middle of the crown and press down three times. Think of pressing qi into the head and clearing up the brain. Then pull up three times. On pulling up, visualise that the head is being gently vibrated. This will improve the flow of qi in the brain. Continue by drawing clockwise circles and then repeat the press-down, lift-up actions. Then separate the hands sideways, let the tip of the middle fingers continue to touch each other and pull up three times. Lower and separate the hands three times. Lower the hands till the tip of the ears and raise the hands until the tip of middle fingers meet on top of the head. On doing this, think of the head being pried open. Subsequently, restore the hands together on top of the head and lower them till the front of forehead. With the palms facing the forehead and staying 1-2 cm away, draw three circles anti-clockwise. Then carry out the press-down pull-up actions three times. Repeat the actions by starting with clockwise circles. Then lower the hands to yintang and carry out the actions. This method (circulate, press down and pull up) can be used on any parts of the body. It is particularly effective to reduce pain.
The training on see-through and qi-watching (seeing qi) belong to the external hunyuan level. Beginners who wish to learn qi-watching can start off by pouring qi into the head, eyes and yintang after practising the Lift Qi Up Method. One can also start by looking at his own qi. First look at some bright light (early morning sun) for a while and visualise that the light is into yuzhen . Then close the palms together (do not touch), conduct a few open-close, close the eyes to leave a thin line of vision, and pay attention to the qi surrounding the hands. Eventually, one can see qi directly without the help of first looking at bright light.
The Lift Qi Up Method is effective in improving bodily health and also a very good method to develop the capabilities of a person. However, in the Lift Qi Up Method the training focusses mostly on the surface, the mucous membranous tissue. Therefore, to attain a higher level of health and to develop better capabilities we should move onto the higher level of practice.
Chapter 10: San Xin Ping Zhan Zhuang - Three Centres Merge
This is the bridging exercise between the external hunyuan (direct qi with mind, to merge the mind with the universe) and internal hunyuan (direct qi with form, to unite the mind with body) and also between the internal and middle hunyuan . It is an efficient method to draw the universal hunyuan qi into the body. This also the fundamental work of Zhineng Qigong.
I. Posture Requirement a. Preparation Place the feet together, stand straight and relax both hands at the sides. Look straight at the horizon. Close the eyes gently, touch the upper palate with the tip of the tongue and relax the body. Breathe naturally (Fig. 42).
b. Posture Adjustment ( Cai Qi ) Placing the weight of the body on the heels, slide the feet to form a right angle. Then transfer the weight of the body to the ball of the feet and slide the heels outward to form another right angle or at least with the
distance between the heels wider than the distance between the toes. The feet should now be about the width of the shoulders and form an inverted right angle. This position will facilitate the flow of qi through the lower limbs.
2. Beginning Rotate the palms to face backward. Leading with the little fingers, slowly turn and raise the palms and thrust them downward. Maintain the downward pressure and glide the palms 15 degrees forward and back 3 times (Fig. 43). Leading with the small fingers, relax the wrists and rotate the palms to face each other. Carry a ball of qi upward with both hands to the front till navel level (Fig. 44). Cup the palms slightly and point them at the navel. Think of qi flowing into the lower dantian reaching mingmen .
Rotate both palms to face downwards and sweep both palms at navel level to the back (Fig. 45). On reaching the back, cup the palms slightly and point them at mingmen . Raise the palms upward and forward
to the sides of the body and press dabao with the middle fingers (Fig. 46). Think of qi flowing into and meeting at the middle of body.
Extend the hands forward with the palms facing the sky until the arms are at shoulder level (Fig. 47). Flex the middle fingers slowly and point them at yintang . Think of qi entering upper dantian through yintang . Leading with the elbows spread out both arms sideways until they form a straight line. Rotate the palms inward slowly upon spreading out (Fig. 48).
Rotate the palms downward and then reverse the rotation to sweep the palms upward. Slowly raise both arms to sweep the palms upward toward the top of baihui and clasp both hands (Fig. 49). Slowly move the clasped hands downward to the front of sternum (Fig. 50).
3. Forming the Standing Posture Lower the palms to navel level while separating the palms slowly starting from the wrist. Keep the fingertips of opposite hands almost touching to form the shape of a hemisphere (Fig. 51, 52). Bend the knees and lower the body slightly. Keep the body upright and the knees within the toe-line. Relax the area surrounding the nipples and sternum and thrust mingmen to the back. Hold the stomach gently to the back. Keep the feet flatly on the ground. Hold this half seated posture for half an hour or even longer.
4. Posture Requirement Keep the head upright as if it is being hung up by a string attached to baihui. Close the eyes gently and keep in the vision. Touch the tip of the tongue on the upper palate at the root of the incisors. Relax the eyebrows and cheeks. Maintain a gentle smile on the face. Relax the chest (triangular area between the nipples and base of throat). Straighten the back. Pull up dazhui to baihui and relax the shoulders. Relax the elbows and fingers. Relax th waist to gently straighten the forward arch of backbone at the lumbar region. Relax the hip joints and the sacrum-illium joints. Relax the coccyx and let it point to the ground. The coccyx should be pointed at the centre of the equi-lateral triangle formed by a straight line drawn between the two heels. One side of the triangle attaching to the two heels and the other two sides meet away behind the body.
Hold the groin so that the knees will not fold inward and pull up huiyin . Relax and bend the knees gently. Pull up from the patella mentally. Relax the ankles and rest the feet flatly on the ground.
5. Completion Leading with baihui, slowly straightens the body. Close the feet (the opposite way of the method of opening up). Raise the hands to the chest while clasping them. Stretch both arms as high as possible. Imagine the hands reach the sky (Fig. 53). Separate the hands while rotating them to face the front. Lower the arms and hands sideways to form a straight line with the shoulders. On reaching shoulder level, rotate the palms to face upward and move both arms to the front of the chest (Fig. 54). Flex the middle fingers to point at intang . Think of qi entering the upper dantian through yintang .
Lower the elbows, retract the arms and bring in the middle fingers to press dabao . Think of qi flowing into and meeting at the middle of the body. Extend the palms to the back with the palms facing up until the arms are fully stretched. Spread out the arms to the front. While rotating the palms to face the front, close the stretched arms, bring
in qi and rest both palms on the navel (Fig. 55 & 56). For men, place the right palm on top of the left palm. For women, the other way round. Move the palms in anti-clockwise circles on the navel 9 times. Then reverse the circles 9 times. Relax for a moment, separate and lower both hands to the sides of body. Open the eyes slowly.
II Concentration This practice requires the practitioner to place the concentration on the lower dantian most of the time. Think of the universal qi entering the body into lower dantian like a torch. First coming through the baihui , then through the laogong and lastly through the yongquan . Subsequently think of the qi entering the body through the three points together. Stay relaxed so that the qi comes in and accumulates at the lower dantian .
III. Effect This is a very effective method to accumulate the universal qi into the body. Beginners might feel the body trembling and getting warm. The area between the hands might feel spongy. This practice is very good for patients and is also a very effective method to loosen the waist, hip and coccyx. The tremor of the body is an indication of the relaxation. However, practitioners should not pay attention to the tremor.
Chapter 3: Xin g S h en Zhuang The Body Mind Form
Also known as Body & Mind and Training To Unite Body and Mind. This is the 2
nd
set of training. Training at the internal hunyuan level . The movements are more difficult to
perform than those in Lift Qi Up Method . Most of the exercise s can be isolated and practised individually training stresses on the exercise of the ligament s , small er joints and those joints that are not frequently m The trainingfacilitates the flow of qi to the peripherals of the bodies (namely the hair, fingertips , skin, etc.). is a practice to unite the mind and the physical body and stresses on directing the qi with form (st ances, movements). The strenuous training on the ligaments, joints and muscles improves the physical strength an strengthen the command on qi. This facilitates the flow of qi inside the body.
Preparatory Posture Place the feet together, stand straight and relax both hands at the side s . Look straight at the horizon (or in front) . Close the eyes gently, touch the upper palate with the tip of the tongue. Push up baihui , pull in the and pull up huiyin (lowest point between the groins) slightly (Fig. 57).
Beginning 1. Rotate the palms to face backward. Leading with the little fingers slowly raise the palms and thrust them downward. Maintain the downward pressure and g lide the palms 15 degrees forward and back 3 times (Fi Make sure the elbows and the upper arms move together with the palms.
2. Relax the wrists and rotate the palms to face each other. Carry Carry a ball of qi upward with both hands to the front till navel level. Cup the palms slightly and point them to the navel (Fig. 59). Think of the qi flowing i the lower dantian reaching dantian reaching mingmen . mingmen . Rotate both palms to face downwards and sweep both palms at navel level to the back. On reaching the back, cup the palms slightly and point them at mingmen (Fig. mingmen (Fig. 60). Think the qi flowing into lower dantian reaching dantian reaching the navel. Raise the palms upward and forward to the sides of b and press the middle fingers on the dabao (Fig. dabao (Fig. 61). Think of the qi flowing into and meeting at the middle of body.
3. Extend the hands forward with the palms facing up ward until the arms are at shoulder level (Fig. 62). Fl the middle fingers and the elbows slightly and point them at yintang . yintang . Think of qi entering upper dantian through yintang through yintang . . Leading with the elbows spread out both arms sideways until they form a straight line. R the palms inward slowly on spreading out (Fig. 63). Leading with the little fingers rotate the palms downward and then reverse the rotation to sweep the palms upward. Slowly raise both arms to sweep the palms u p ward and clasp hands above baihui (Fig. baihui (Fig. 64). Slowl move the clasped palms downward to the front of the sternum to form an inverted ‘T’ (forming a Chinese ideogram for ten ‘ ’ without the bottom protrusion, Fig. 65). The upper arms should form a 45 - degree - a with the body, and the forearms form a straight line. Point the fingers upward with the base of the thumbs opposite tanzhong . tanzhong .
Exercise 1: Head He Shou Long Long Tou Tou Qi Chong Tian Tian Crane’s head & dragon’s head, send qi up to the sky (a) Movement
Part I: He Shou Front and back circular motion of the head th 1. Lower the hands along the edge of rib cage. Press the thumbs on jingmen on jingmen (at (at the tip of the 12 rib) on th press the index fingers on changmen (at changmen (at the tip of the 11 rib) and rest the other fingers on the abdomen ( 66 & 67).
2. Pull in the chin and pull up the whole body by pushing up the back of the neck (Fig. 68). 3. Lean the head backward (Fig. 69) and push up the chin. 4. Relax the neck and with the chin moving forward, downward and then inward to complete a circle (Fig. Repeat 3-9 times.
5. Reverse the circular motion by moving the chin in the opposite direction. Push the chin downward along chest, forward, upward, lean the head to the back and push up the chin, push up baihui by pushing up the b of neck while pulling in the chin. Repeat 3-9 times.
Part II Long Tou- Sideways -Fig. circular motion of the head 1. Lean the ‘ dragon horn ’ (the bulge 5cm above the tip of the ear) to the left and then pushe it up to draw to the original position (Fig. 71). 2. Like wise for the right side. (Fig. 72). Repeat 3-18 times. 3. The movement should be continuous without stopping at the middle. (b) Important Points: For the front and back circular motions the pivotal point for beginners should be the 7 th cervical vertebra (immediately above the collarbone). After mastering the movement, relax the pivotal point and leading with the forward- folding –backward-pulling movement of the shoulders guide the backbone to sway into a forward and backward serpentine motion. The sideways dragon horn movement should be done as if drawing a figure and visualise that the dragon swaying upward in a S figure. At the same time relax the corresponding shoulder and costal area while lean the head sideway. After mastering the movement, relax the whole body and backbone and let the head ’ s movement guide the whole body into a serpentine sideways sway. (c) Purpose of Exercise : The exercise will direct qi to move upward. It is very good for those who are suffering from neck and head problems. Apart from this it also exercises and loosens up the backbone. Also note that the preparatory pos should not be treated lightly. It actually activates the qi inside the body and the clasping of the hands in fron of the sternum will bring the mind to focus on the subsequent exercise s.
Exercise 2: Neck and Shoulders
Han Jian Suo Xiang Tong Pi Jian Squeeze the shoulders, contract the neck, clear the arms & shoulders
(a) Movement 1. Relax the upper arms at the sides of the body. Let the forearm and upper arm form a right angle. Point th fingers to the front and let the hands face upward. While maintaining the posture of the whole arms, raise t upper arms to shoulder level with fingers pointing upwards (Fig. 73) . 2. Leading with the little fingers s pread out the upper arms into a straight line. Turn the palms to face sideways. Hold the position of the upper arms and flap the forearms slowly up and down 3 times (Fig. 74 ).
3. Leading with the middle fingers and using the wrists as the pivotal points draw first 3 forward rolling circles then 3 backward circles (Fig. 75).
4. Lean the head slightly to the back, pull in the shoulder blades while pulling in the chin at the same time. Relax the arms while the shoulder blades pull in toward s the spine. At the same time the coccyx (lower tip of the spinal bone) should be slightly raised (Fig. 76a, b). 5. Relax to the original position. Repeat 3-5 times. 6. Wave-Arm ( Tong Pi ) : Contracting the left arm while pushing out the right arm and vice versa. Repeat times.
(b) Important Points To massage the back effectively the contraction of the shoulders and the movement of the head and chin should be carried out at the same time. Wave-arm is the exercise of contracting one arm while pushing out t other one and vice versa. The wave like motion should involve the shoulders, arms, wrists and fingers. It is essentially the bending, contracting and pulling in of the arm, elbow, wrist and fingers on one side of the body while doing the opposite on the other side and the bending of two adjacent joints in opposite direction. (c) Purpose of exercise: The area between the shoulder blades is not frequently exercised. This exercise will massage and relax it. Wave-arm will relax the joints of the upper limbs and facilitate the flow of qi in the upper body. This exercise will strengthen the heart and lungs.
Exercise 3: Upper Limbs Li Zhang Fen Zhi Chang Jing Mai – Hold up the hands, separate the fingers and clear the channels (a) Movement 1. Straighten the arms at shoulder level. Leading with the middle fingers flex the hands to face sideways. Thrust out the palms and bend the fingers backward so that the hands will form a right angle with the arms 78). Pull in the shoulder blades and then push out with the arms while maintaining the position of the hands and arms. Repeat 3-5 times. Stop at the original position.
2. Separate and close the fingers. First separate the thumbs and small fingers, followed by the index and rin fingers (Fig. 79) Then thrust out the palms and before closing up the fingers. First close up the index and ring fingers then the thumbs and little fingers. Repeat 5-7 times. 3. Relax the hands and draw the fingers ( claw down by flex ing finger ’ s joints one by one) inward. Hold thumbs with the finger tip s (Fig. 80). Pull up the fingers and thumbs toward the middle of the palms (Fig. 81). Flex the wrists and turn the hands upward (Fig. 82). Straighten the fingers section after section. Repea times. 4. Leading with the middle fingers relax the hands to form a straight line with the arms. Carry out wave-arm 3-5x.
(b) Important Points: For this exercise the arms must remain in a straight line all the time. However, do not use the eyes to inspec the arms ’ level . Relax the shoulders and arms. If the shoulders feel light while the hand feels heavy, it means the hands are too high. The shoulders will feel heavy and the hands light when the hands are too low. Adjust the arms accordingly. The s eparation of the fingers should be carried out rhythmically. For the ‘clawing’ exercise of part 3 , pay attention to the middle and the end section of the fingers.
Exercise 4: Thorax (Costal Areas) Qi Yi Gu Dang Bi Lei Jian Thrust with qi and intent, strengthens the arms and shoulders (a) Movement 1. Lower the arms and clasp the palms in front of the sternum. Cross the fingers while raising the arms. Tur the wrists and thrust the palms forward. Push out the arms to form an upward-slanting oval shape away fro the forehead (Fig. 84). Keep the hands at eye level. 2. Turn upper body 90 degrees to the left. While turning bring the hands inward so that they are about a han ’ s width away from the forehead when the body stop s at 90 degrees. The arms should then form an oval s that is narrow between the hands and the forehead. The right upper arm should be at the ear level while the upper arm at the shoulder level. Make sure the arms exert an isotonic force outward while holding the oval shape a ll the time (Fig. 85).
3. Thrust up and relax the right costal area. On relaxing, leading with the costal area turn the body to the rig Hold the arms pos ition throughout the movement. On stopping at the front, the arms should form a slantin shape . The right forearm should be at eye level and the left upper arm at shoulder level. The hands should be away from the forehead (Fig. 86). 4. Turn the upper body 90 degrees to the right as in left turn (Fig. 87). 5. Thrust up and relax the left costal area. Complete the movement as in part 3 (Fig. 88). Repeat 18 times. (b) Important points: Beginners should coordinate the movement of the arms with the change of the oval shape held. Subsequently, attention should be given to the rush of qi from lower dantian on thrusting up the costal area (c) Purpose: The costal areas are relatively weak areas of our body . The training will first accumulate qi onto these area then to the arms , t hereby strengthening the costal area s and the arms. Th is exercise is good for the liver the thoracic region.
Exercise 5: Backbone Fu Shen Gong Yao Song D u Mai Bow body, arch waist to clear Du Vessel 1. Straighten the arms on top of the head with the fingers crossed and the palms facing upward. Relax the arms and shoulders and push the wrist forward, upward and backward to elicit a circular motion. Pull up the whole backbone and the lower limbs while doing so. Alternate this action between the two wrists. Repeat 3times (Fig. 89 & 90). 2. Separate the hands with the palms facing forward. Attach the upper arms to the ears (Fig. 90). Slowly fle the body down until the face touches the lower limbs and the waist forms an arc (Fig. 92). Fle x down the backbone as if rolling up a piece of belt. Relax the neck and bend it down as much as possible before relaxing and bending the thoracic region. Subsequently, bend the waist when the thoracic vertebrae w ere completely flexed. The chin should be as close to the body as possible.
3. Flex the wrists so that the palms will face the floor. Press the palms down 3 times, first in front of the bod then on the left side and then the right side . (Fig. 93) Turn the body back to the front. Move the hands to t and hold the back of the ankles with the thumbs and index fingers. Squeeze the area behind the ankle three times, pull in the abdomen, push up the waist , pull up forehead and stick the forehead to the thighs while d so. (Fig. 94) Relax and bring the hands to the front. 4. Reverse the actions of part 2 and straighten the body slowly. Repeat 5-7x. (b) Important points: For those who have difficulties in flexing the backbone do not over exert. Clap the back of the thighs instead of squeezing the area behind the ankle. Straightening up of the backbone should be done in sequence. First straighten the waist then the thoracic region and lastly the neck. (c) Purpose: This exercise strengthen s the backbone as well as the muscles and li gaments of the back. It is beneficial to those suffering from back problem.
Exercise 6: Waist and Lower Abdomen
Zhuan Yao Shuan Kua Qi Gui Tian -Turn waist, return qi to dantian
(a) Movement 1. Turn the palms to face each other (Fig. 95). Lower the hands running them along the edge of the rib cage and rest them on the waist. Separate the feet slightly more than shoulder width and position them parallel t other. Bend the knees and lower the body slightly. Make sure that the knees do not protrude outside the toes (Fig. 96). 2. Turn the waist and d raw circles with the coccyx. Relax the hip joint s and turn the waist 9 times to the l 9 times to the right. The circular motion should be carried out in a front, left, back , and right direction for t left turn and the reverse for the right turn (Fig. 97 & 98). 3. Thrust the coccyx to the front and then to the back. Repeat 9 times. 4. Straighten the body slowly.
(b) Important points: This is the most difficult exercise. Most beginners are not able to draw a nice circle. For beginners separate feet wider and lower the body a little bit more and practise drawing semi circles on one side first . Keep th body upright and draw the circle s with the coccyx. Direction of the left turn should be front-left-back-righ and the other way round for the right turn . Contracting and relaxing the lower abdomen and the huiyin together should carry out part 3 . Experienced learner should use the da n tian qi to rotate the coccyx. (c) Purpose: This training will relax the waist and coccyx, exercise the coccyx and tighten the huiyi n . It will increase th capacity of the dantian and facilitate the accumulation of qi in the dantian .
Exercise 7: Hip Joints and Sacro Ileum Joints Ping Zu Kai Kua Fen Qian Hou - Feet in straight line, open the hip joints and sacro-illeum joints (a) Movement
Part I: Front Kua Hip Joints
1. Turn the feet outward so that they form a straight line. Keep the body upright and straighten the lower li K e ep the soles at shoulder s’ width (Fig. 101).
2. Move the hands to the front of the body. Let the palms face upward and the upper arms and the forearms form a right angle. Place the elbows at the sides of body. Raise the palms until they face yintang with the fingers pointing upward (Fig. 102). 3. Leading with the little fingers turn the palms to face the front. Spread out the upper arms into a straight line. Lower the forearms to shoulder level (Fig. 103).
4. Perform wave-arm. Relax the body and thighs so that they sway sideways during the action (Fig. 104). Repeat 3 times. 5. Bend the knees and lower the body until the thighs are parallel to the floor. Keep the back upright and lower both hands at the same time. On reaching the knee level bend the forearms and clasp the palms in front of the thighs. 6. Turn and raise the clasped palms upright to the chest level (Fig. 105). Draw circles with the fingertips of the clasped hands. The pivotal point should be at the middle of the palms. Both the fingertips and the base of the hands should be rotating in a lateral plane. Relax and let the shoulders, elbows and arms sway with th hands. Clasp the hands tightly while doing so. Rotate the clasped hands three times each way. 7. Leading with baihui straightens up slowly. Raise the clasped hands up to yintang level and drop the elbo at the same time (Fig. 106). When the hands stop at yintang, t he elbows should stop within the shoulders ’ width. Repeat part 3 to 7 five to seven times. 8. At the end of the last repetition the clasped hands should stop at the sternum level (Fig. 107).
Part II: Back Kua Sacrum-Ilium Joints 1. Turn the left foot inward and turn the right heel out ward as much as possible so that the feet f orm a stra line. The distance between the feet should be about a foot ’ s width. Bend the body forward 35 degrees and thrust out both thighs. Raise the buttocks and push the abdomen out slightly. Hold the arms as if hugging a large balloon at shoulder level. Cup the palms slightly and point them to yintang . The h ukou (area betwee the thumb and index finger) should be facing upward. The two hands should be about a hand ’ s width apar with the middle fingers pointing at each other. Push up baihui and pull in the chin (Fig. 108 & 109). 2. Bend the knees inward slightly, raise the body and spread the arms upward and outward at the same time. Pull in the abdomen and relax the waist. Relax the thoracic region and bend the body backward. Lean the head to the back and pull in the chin. Hold the arms at shoulder level and turn palms upward as if supportin a big balloon (Fig. 11a, b). 3. Push up baihui and restore the position of part 1 (Fig. 108). Repeat 5-7 times. 4. Repeat the action of part 2. However , push up baihui and straighten the body at the end of it. Raise the hands sideways to the top of the head and stop them at shoulder width (Fig. 111). With the hands facing ea other, cup the palms slightly and lower the hands in front of body. Turn the palms inward and lower the hands along the edge of rib cage to hold the waist. Close the feet together (Fig. 111). (b) Important points: The front - kua exercise should be carried out slowly. The whole body should be well balanced on squatting down. Do not over exert. For the second part of the exercise, the feet should be relaxed and press the big to on the ground. Position of feet should be at a level that will not hinder the balance of the body.
(c) Purpose: The first part of the exercise will help to relax and loosen up the hip joints and facilitate the vertical movem of qi in the body. The second part of the exercsie will loosen the sacrum-ilium joints to increase the capacit of lower dantian . Thrusting up the buttocks and stretching the sacrum-ilium joints will increase the capabil of lower dantian to accumulate qi. Pulling in the chin on holding the arms position will facilitate the qi insi body to move down to lower dantian . The whole training will also help to strengthen lower limbs.
Exercise 8: Knees and Ankles Xi Gui Zu Mian San Jie Lian – Kneel onto the feet, three sections become one (a) Movement 1. Push out the pubic area, relax the waist and tuck in the abdomen. Move the elbows to the front slightly and open the shoulder blades. Push up baihui and pull in the chin. 2. Relax the knees and kneel down slowly as low as possible. Let the body form a slanted straight li ne with thighs. Hold the position as long as possible (Fig. 113). 3. Leading with baihui slowly straighten the body. (b) Important points: Make sure that body forms a straight line with the thighs when holding the position of part 2. Straightening of the body should be carried out slowly and as if the whole body is pull ed up by baihui .
(c) Purpose: The exercise will strengthen the knee s and ankle s . It will allow qi to flow through lower limbs down to t toes. Maintaining the position in part 2 will accumulate qi at the knee region and on straightening up the relaxation of knee s will allow qi to rush down ; passing through ankle s to the toes.
Exercise 9: Lower Limbs
Tan Tui Qiao Zu Miao Tai Ji Extend out the leg, flex the foot, trace circle
1. Raise the left leg until the thigh is parallel to the floor. Relax and let the left leg hang down freely (Fig. 114). Flex up the left toes and foot then press them down 3-5 times. Leading with the tips of the toes draw with left foot. First turn the foot inward 3 times, then outward 3 times slowly. 2. Flex down the left foot completely , s traighten the knee and straighten the left leg out lightly diagonally 45 degrees. Hold the left leg in a straight line (Fig. 115). 3. Flex up the toes, thrust out the heel and then press down the foot and curl the toes . Repeat 3-5 times. 4. Leading with the tip of foot draw circles with left foot. First turn the foot inward 3 times then outward 3 times slowly. 5. Curl the big toe inward and restore the leg to the original position. Repeat the same exercise on the right leg.
(b) Important points: Execute the exercise slowly. B eginners who are not able to balance on one foot should not raise the feet to high. Hold onto something to keep the balance if necessary.
(c) Purpose: This training will stimulate the foot channels (acupuncture channels) that run along the legs, knees, ankles and feet. The exercise will strengthen the joints of ankles and feet. It is beneficial to the joints and muscles the lower limbs. The exercise is also good for the liver and kidneys.
Exercise 10: Completion Hui Qi Kui Yi Zhuan Hun Yuan Return qi to one, turn blending circle (a) Movement: Part I: Zhuan Hun Yuan Circulate the hunyuan qi. 1. Remove the hands from the waist. Turn the hands so that the hukou s face upward and the thumbs point t the front. Cup the palms slightly and let them face each other. Stretch the arms forward and downward. Rai the hands upward as if carrying a ball of qi to the top. Hold the arms in front of the head (Fig. 116). 2. Relax the whole body and turn the arms downward while turning the body to the left (Fig. 117). Make a semicircle with the hands. S quat down slowly while doing so. Keep the upper torso as upright as possible. the lowest point, whereby the knees are half bent, the hands and body should have completed the semicircle and reach the front of the knees (Fig. 118). On passing the lowest point relax the wrists so that the fingers point downwards. 3. Complete a circle by turning body to the right to elicit another semicircle. The s houlders, elbows and wr should be lifted up slightly. Repeat the movement 3 times. 4. Repeat the same actions in the opposite direction 3 times. Stop the hands in front, then move them to the of the head. Perform 3 forward rolling Crane’s Head (exercise 1, part I).
Part II: Hui Qi Kui Yi Bring in all the surrounding qi. 1. Lower the hands as if pulling down a ball of qi to cover the head (Fig. 119). Subsequently, slide the wrist and then the hands downward, inward and then outward (in )( form) . Make sure the hands do not touch eac other. Reverse the hands’ movement (Fig. 120 a,b). Repeat 3 times.
2. R aise the hands to sweep up qi. With the palms slightly cupped, lower the hands and bring qi down . L the hands in front of the face, neck then turn the palms to face the chest and continue lowering the m (Fig. 121). Move the hands downwards in front of the abdomen , point the fingers downward and move the han front of the thighs, then the legs. Cover the tops of the feet with the palm s with the fingers pressing on the (Fig. 122).
3. Press down and lift up 3 times. Bend the knees, lower the buttocks slightly and place the weight of the
body on the balls of the feet on pressing down. Lift up the buttocks slightly and place the weight of body at the heels on lifting up. The p alms should be attached to the tops of feet , both legs should stay together wit both feet firmly on the ground all the time. 4. Remove the palms, turn them 90 degrees to face each other with the fingers pointing down. Pull up a bal from the earth. Turn the hands and move them upward along the inner calves, inner thighs. On reaching the abdomen turn the palms to face inside and point the fingertips of two hands at each other. Raise the hands t armpit level. Leading with the little fingers, separate the hands and turn the palms to face forward and hold the hands in front of shoulders (Fig. 123). 5. Hold up the right hand and extend the right arm forward. 6. Leading with the little finger, turn the right palm to face the left and turn the upper body 90 degrees to th to sweep in the surrounding qi (Fig. 124). 7. On reaching 90 degrees, press zhongqui with the right thumb (Fig. 125). Curl the other fingers gently. Be the right elbow and continue sweeping qi with the palm to the back of the shoulder. Turn the body back whi bringing the palm around to the front of the right shoulder, press and rest the middle finger at the left qihu . Hold this position (Fig. 126). 8. Extend the left arm and do the same thing. 9. Rest the crossed arms in front of the chest at 45 degrees to the body. Breathe in and out 3 times. Press ont qihu on breathing in. Relax and say ‘tong’ or ‘hong’ in silence on breathing out. (Beginners should say ‘tong’ , Fig. 127).
10. Remove the thumbs from zhongqui and push the crossed arms forward. While attaching the wrists
together rotate them to form the shape of a blooming lotus. Clasp the palms and bring them down to the front of sternum (Fig. 128). 11. Completion: (The five open-close) Position the thumbs in front of s anzhong , separate and close the clasped palms 3 times. Separate the hands laterally till nipples ’ width and close without the palms touching each other. Raise the hands until the tips of the thumbs are next to the tip of the nose. Separate and close the palms 3 times. Separate the hands till the cheekbone s ’ width and close without the palms touching each other. Raise the clasped hands (palms not touching each other) until the first joint of thumb is at yintang lev Separate and close the hands 3 times. Separate the hands till the middle of eyebrows and close without the palms touching each other. Raise the clasped hands (palms not touching each other) to the upper edge of the forehead. Turn the hands backward slightly so that they are inclined to the back. Point the thumbs to xingmen and separate and close hands 3 times. Separate the hands till the middle of eyebrows and close without the palms touching each other. Raise the clasped hands (palms not touching each other) till the wris are about 10 cm away from baihui . Point the fingers upward. Separate and close the hands 3 times. Separat the hands till the sides of the head and close without the palms touching each other.
Clasp the palms and straighten the arms. Stretch both arms as high as possible. Separate the palms while rotating them to face the front. Lower the arms and hands sideways to form a straight line with the shoulder s . On reaching shoulder level, leading with the little fingers, turn the palms to face upward and move both arms to the front. Flex the middle fingers to deliver qi to yintang . Lower the elbows, retract the arms and bring in the middle fingers to press onto dabao . Extend the palms t the back with the palms facing up ward until the arms are fully stretched and the hands at navel level. Mov stretched arms slowly to the front. On reaching the sides rotate the palms to face the front to bring in qi and rest both palms about an inch away from navel. For men, place the right hand on top of the left hand. For women, the other way round . Circulate the hands 9 rounds anti-clockwise (left-up, right-down) then 9 rounds clockwise. Increase the radius of the anti-clockwise movement from around the navel to between the pubis and the sternum . Decrease the radius of clockwise movement back to the navel. Place the palms onto navel. Relax for a moment, separate and lower both hands to the sides of the body. Open the eyes slowly.
(b) Important points: Hun Yuan Kui Yi involves the movement of the whole body. Relax all the joints and move naturally. The limbs and body should be moving to draw circles in unison. To do that the body should be slightly inclined to the back on completing a full circle (hands in front of the forehead). The body should only be upright at the end of the 3 anti-clockwise/ clockwise circles. Hui Qi Kui Yi should be carried out in a fluid manner . (c) Purpose: Exercise 1 to 9 are exercises for all the relevant parts of the body. The flow of qi to the respective parts of t body will be increased. Hun Yuan Kui Yi will balance up the qi inside the body. The 3 Crane’s Head ( He Sh ) will bring qi up to tianmen . The exercises form a qi field surrounding the body. Hui Qi Kui Yi brings in the surrounding qi and unites it with the qi in the body. He Shou exercise brings qi to the top of head by form (movement) and the ‘ hong ’ tong ’ syllable s will move qi up by sound. Difference between the two syllables can only be felt after some good practice. The Completion should not be treated lightly. Practitioner should be conscious of the changes of qi inside t body with the 5 open - close. It also facilitates the opening of tianmen . (an oval-shape area between Xing and Baihui )
Details of the Body Mind Form
Practising the Body Mind Form will clear up qi circulatory pathways, ie, the blood vessels, channels and collaterals of the body. Zhineng Qigong works on the primeval hunyuan qi and the qi inside our body. It does not focus on Orbital ( Zhou Tian ) training (training which stresses on the movement of qi on the Governor Vessel ( Dumai) and Conception Vessel ( Renmai ) or other circulatory pathways), nor does it stress on the importance of the meridian system (the channels and collaterals). However, since the qi of the meridian system is naturally there the effect on the system, including the orbital effect that is present during the practice is also mentioned.
Preparatory & Beginning First read the Eight Verses in silence. The purpose of the verses is to relax and prepare a person for the training. Ding tian li di, xing song yi chong Imagine the head is in the blue sky and the feet are in the earth . Relax the whole body and focus inside the body. (Note that for the training of internal hunyuan , as in Xing Shen Zhuang, we normally visualise that the sky and the earth are both inside our body.) Wai jing nei jing, xin cheng mao gong - Be respectful to the practice and stay calm and quiet. So quiet and clear that the mind is now like a pool of clear water. Yi nian bu qi, shen zhu tai kong - Remain quiet and think of the universe, the vast emptiness of the universe. Let the mind merge with the emptiness of the universe. Shen yi zhao ti, zhou shen rong rong - Now think of the body (from baihui down to the soles of the feet ) let the qi fill up the whole body. The eight verses should never be treated lightly. They will prepare a person ’s mind for the training. There are two types of mental preparation. The external hunyuan way as in Lift Qi Up Method, whereby th thought is outside the body in order to merge with the universe. For internal hunyuan , on reading Ding tian di, xing song yi chong we visualise that the sky is in the head and the ground is in the feet. To achieve this, first think from within the body to the sky and the ground outside. While doing so, visualise that the though
has perforated the skin so that the scalp and soles merge with the sky and the ground without any demarcation. The next two phrases Wai jing nei jing, xin cheng mao gong require one to calm down (one should feel as if one is facing the most respected person). Be respectful to the practice and stay calm and quiet. The feeling of being respectful will calm the mind and prepare a practitioner for the practice. This is also one of the reasons for the traditional disciplines to require the students to surrender to their master. Subsequently, Yi nian bu qi, shen zhu tai kong will further calm down the mind. To achieve a better calmness, focus on the universe. Let the mind merge with the emptiness of the universe. Since the head is the sky and the feet are the ground, the body is now a vast empty space the universe. Therefore, the focus is still inside the body. Finally, Shen yi zhao ti, zhou shen rong rong requires one to bring back the thought to focus on the movement of the practice. Upon doing this, most practitioners will experience a warm glow of qi inside the body. The Eight Verses quiet down the disorganised mind and focus onto qi. Therefore, the verses should be read while visualising its content.
Carry out the Beginning part in a rounded, fluid manner. T he little fingers should guide the rotation of the hands. Make sure that the elbows and upper arms move together with the palms during all the movements. The action of press ing dabao is very impo r tant. Dabao is the meeting poin t of the qi collaterals of the b can draw a circle on top of dabao before pressing onto it to open them up so as to activate all the collaterals the body. Extension of the arms to the front should be carried out with the movement of the elbows. To foc onto yintang k eep the elbows slightly bent and raise the middle fingers slightly slowly. Many will feel yin filling up on doing so. Sideways extension of the arms should be carried out as if exerting a force to pry the open. Remember to keep the palms slanted upward at 45 degrees. On forming a straight line, leading with the little fingers, rotate the palms downward and then reverse the rotation to sweep the palms upward. Slowly raise the arms to sweep the palms u p ward and clasp the palms above baihui . Keep the arms straig and pull up t h e whole body with the hands and arms. Slowly move the clasped palms downward in a verti line. On reaching the head shift the hands to the front of the head and continue the downward movement to the front of sternum. Rest for a few seconds to experience the glow of qi inside the body. All the movements of the Beginning should be executed gently and relaxingly.
Purpose of the Preparatory and Beginning: Firstly qi of the universe and the internal qi of the body will be able to mingle together. Qi of the whole body will be activated. On bringing down the clasped hands, experienced practitioner might feel qi rushing
into the body or experience that the body is separated into halves. However beginners should not crave for such experiences. With more training the experience will come by naturally. Secondly, most of the movements are led by little fingers. The little fingers are connected to the heart channel (refers to the channels of acupuncture study). Initiating movement with the little fingers will activate heart channel that will calm the practitioner. Thirdly, resting the clasped hands in front of the sternum will allow qi of the ten fingers to interflow between two sides. Attaching the two laogong together will balance up the qi of the two sides of the body and having the thumbs next to sanzhong will calm down the mind and allow qi to cohere with the blood. That will prepare a person for the subsequent exercises.
Exercise 1: Head He Shou Long Tou Qi Chong Tian This is the first exercise and is relatively difficult to master. Separate the palms from the base and lower the hands following the edge of the rib cage. Press the thumbs ingmen (at the tip of 12 th rib) and this will produce slight numbness. Jingmen is the controlling point of t channels of the body. Pressing it will provide a massaging effect and qi will flow into the qi channels rather then the membranous tissues. Dabao is the meeting point of the qi collaterals. By initiating these two points one will activate the qi of all the channels and collaterals. He Shou The key here is to pull in the chin and pull up the whole body by using the back of the nec k. Pull in and p the chin as much as possible before pushing up the neck. Then lean the head backward and push up the chi high as possible. Subsequently, push the chin forward, downward then inward to complete the circle. Work similarly for the reverse direction. When moving the chin downward the path should be an inward arching curve, not a straight line. The chin should be pushed down as much as possible before pushing it forward upward to the limit. Push up baihui by pushing up the back of the neck while pulling in the chin. The whol body should also be pulled up. For beginners, use dazhui as the pivotal point. Experienced practitioners should synchronise the movement of the head with the open-close movement of shoulders and convexconcave movement of the chest. Lean the body slightly backwards on pulling up the back of the neck and open up the shoulders and chest, but do not thrust out the chest with force. On pushing the chin forward and downward let the shoulders close in slightly and the chest cave in slightly. Do the same thing on pushing down the chin along the chest. The shoulders and chest should close in slightly. On pushing the chin outward and upward, the shoulders and chest will be guided to open up slightly. The whole body will then be guided into a sway. The body of experienced practitioner will form a few curves when carrying out the exercise. Pulling in the chin and pushing up the neck will stimulate the Govenor Vessel. Subsequently, pushing the head to the back will relax yuzhen to allow qi to go through. Qi will then move up from coccyx to dazhui , till yuzhen , passing the crown. The forward and then downward movement of the chin will send qi down to the Conception Vessel, into the middle dantian. Such a simple exercise will stimulate the Conception and Governor Vessels. Coupling with the serpentine movement of the torso, the pull by the neck is carried out in a relaxed manner and the whole body, including the lower limbs, will sway gently. This
mobilises the qi of all the channels. Although we do not stress on the orbital movement of qi, on reaching a good level, a cycle of Crane’s neck is like a small orbit.
Long Tou Sideways ∞ figure circular motion of the head Long Tou is much more difficult to master. The bulge 5cm above the tip of the ear is traditionally known a green dragon horn. This exercise involves the drawing of an upright ∞ figure with the two green dragon horns. Beginners can start by touching the bulge with the tips of the middle fingers and lean the head to the left, relax the left shoulder and the sides of left ribcage. Then push up the bulge to guide the head and body to restore position. Then lean the head to the right and continue. By doing so the whole backbone will slightly sway sideways. Experienced practitioner should carry out the exercise with little movement of the head and experience the upward movement of qi in the body. Subsequently use only baihui to draw the ∞ figure. Expert should pay attention to the ∞ movement inside the head. The smaller the ∞ figure the better it moves qi. This exercise stimulates the Gallbladder channel of the Meridian System and allows its qi to enter the Liver Channel. The qi of Gallbladder Channel mobilises the qi of the internal organs. Do the exercise gently with the eyes closed, you will feel very comfortable as if floating in clouds. This is the sign that the clean, ang qi of the internal organs is rising and it will nourish the brain. This exercise also has the effect of body plane orbit (as if a clock is attached to the torso and qi moves in the path way of the pointer/hand). He Shou Long Tou looks like a set of exercise to turn the head, but it has the effect of clearing up the orbits. However, because the bodily qi of a practitioner is relatively full the effect is not easily felt. We should have the idea that this exercise has such an effect, but we should never pursue the orbit pathways otherwise this might bring deviation.
He Shou-Long Tou exercises the backbone. Long Tou will massage the nerves running next to the backbone. This will improve blood circulation of the whole body particularly the brain. Before doing this exercise remind yourself that it will improve the circulation of qi inside the whole body. He Shou-Long Tou can be incorporated into all the exercises in the Body Mind Form except exercise number 4: Qi Yi Gu Dang Bi Lei Jian Sides of ribcage and Fu Shen Gong Yao Song D u Mai Backbone . The reason for this is that it is not possible for us to add it in while turning the body or arching down. If added with He Shou-Long Tou , albeit with minimal movement of the head, effectiveness of the training will be greatly increased.
He Shou-Long Tou is good for the brain, neck and the whole backbone. It is effective against vertigo, headache, tinnitus and problems of the nervous system. The exercise improves blood circulation and
lymphatic circulation of the neck region. Therefore, it helps to clear out all the illnesses of the head. Since this exercise will improve the condition of the whole central nervous system, patients of other illnesses should also practise it regularly. A patient should always give an affirmation to him/herself before starting the exercise that he/she will be able to do well with this exercise and be able to heal him/herself of all illnesses. Senior practitioners who have reached a good level (can feel the changes of qi inside the body and are able to finish the whole exercise correctly with the eyes closed) can add in the apertures-focusing method. Adding in focus points during practice will strengthen the changes of qi inside the body. However, it should be carried out in a relaxing manner. The principle of ‘focusing yet not focusing’ (knowing yet not focusing) should be applied. Those who pursue this excessively and focusing deadly onto the acupoints, will retard the movement of qi in the channels. This is also why this is not advisable for beginners or those who have yet to be able to complete the Body Mind Form accurately. Add-on: in the Crane’s Neck, the acupoints to focus are: baihui , yintang , dazhui , ruzhong, fushe (deep ins this point). These seven acupoints are collectively named as the ‘Small Seven Stars’. They are the points to focus on at the initial stage of aperture-focusing. Subsequently, there is the set of ‘Large Seven Stars’ to focus. They are baihui , huagai , mingmen , huantiao and qiuxu . In the Seven Minor Stars practice, hold th lower limbs, with the open-close of the thorax the head and body will get into serpentine movement. Fushe and ruzhong are the points where there will be sensation. Just light focus there will do. In the practice of Dragon’s Horn, only put in the ‘Large Seven Stars’. Relax the whole body during the exercise, let t he movement of the head lead the body and lower limbs into serpentine movement. Just light focus onto the acupoints during the exercise will do. Exercise 2: Neck and Shoulders - Han Jian Suo Xiang Tong Pi Jian On spreading the arms into a straight line remember to keep the forearm and upper arm at a right angle. Keep the hands naturally upright. Experienced practitioner should pay attention to carry out the action in a continuous, rounded manner. Changes of direction should be carried out on reaching the end of an action, rather then stopping down completely before continuing on. Flapping of the forearms should be guided by the middle fingers and carried out softly. Make sure the upper arms remain in a straight line with the shoulders. Flapping of the forearms is good for the chest. It is good for patients suffering from lung or heart diseases.
There are many erector muscles on our skin. The contraction of them will produce a lot of heat suddenly and the erected hairs will trap an insulating layer of air to keep us warm. This is the reason why we shiver with the body hairs standing up when we are in cold. In qigong practice when we do this intentionally we mobilise our bodily qi. In Chinese medicine the lungs belong to to the upper energiser. By doing this exercise the qi of upper energiser will be mobilised and therefore strengthen the yang qi. To those who are chronically weak this is a highly beneficial exercise. The key in contracting the neck and shoulders together is the pulling in of the shoulder blades. Lean the hea
slightly to the back and pull in the chin. At the same time the coccyx ( tail bone) should be slightly raised. chest should be pushed out slightly. Inward contraction of the arms should not be overdone. Do not bend the wrists and elbows excessively and the wrists should not be lower tha n shoulder level. It is rather similar to the experience of shivering in cold or fever. This exercise is good for the lungs and heart. Wave-arm is the exercise of contracting one arm while pushing out the other one and vice versa. Make sure that the two arms are moving at the same time one towards the body and the other one away from it. Secondly, remember to keep the arms in a straight line at shoulder level. Beginners should first practice the grasping action of the fingers. Slowly incorporate the movement of the whole arm and the shoulder blades. Wave-arm is beneficial to patients suffering from shoulder blade problems and also lung and coronary disease.
Add-on: the acupoints to focus in this exercise are yangchi , jianyu , dazhui , taodao , weilu (coccyx). They collectively known as the ‘Inverted Seven Stars’.
Exercise 3: Upper Limbs
Li Zhang Fen Zhi Chang Jing Mai
The exercise begins with the flexing up of the hands. Thrust out the palms and bend the fingers backward a much as possible. Pull in the shoulder blades and then push out with the arms while maintaining the hands and arms positions. This can be strenuous to some beginners. However, practitioners should understand that the exercise of the Body Mind Form is to improve the flow of qi inside the whole body. Flow of qi will be vastly improved if one keeps the hands upright effortlessly. The strenuous exercise should be viewed as a way to enable the relaxation of the muscles and ligaments. Masculine beginners will find this exercise particularly difficult because their muscles will contract strongly. The strong contraction will block off the flow of qi making it more painful. However, with more practice they will attain better control of the arms’ movement.
The second part is the separating and clos ing of the fingers. First, separate the thumbs and little fingers. F with the index and ring fingers. Then, thrust out the palms and the bottom of the wrists. Close the index an fingers and then the thumbs and little fingers. Relax the hands slightly while closing up fingers. For the subsequent ‘clawing’ exercise pay attention to the fingertips on clawing down. Relax the hands and
draw the fingers (flex the finger ’ s joints one by one) inward and downward. Hold the thumbs with the fin s. Pull up the fingers and thumbs toward the middle of the palms. Do not fold down the wrist excessively; t will impede the pull onto the upper side of the arms. Flex up the wrists and bring up the hands. Stretch out and straighten the fingers section by section. This exercise will clear up the three yin and three yang chann the arms. Benefits of this exercise are rather similar to exercise 2: Han Jian Suo Xiang Tong Pi Jian , basically it is beneficial to pathological conditions above the diaphragm. However, it will also benefit patients suffering from diseases of the gastro-intestinal system. In addition, this exercise is also useful for illnesses of the brain. T he combination of exercise 2 and exercise 3 will mobilise the Three Positive and Three Negative Channels of the upper limbs. This exercise emphasises on mobilising the well points at the roots of the fingers and thumbs (with the exception of zhongchong which is at the tip of middle finger). The well points are the important parts for bodily qi to enter the channels. Therefore, by exercising the tips of the fingers and thumbs all the channels in the body are mobilised; flow of qi within the channels will be smooth.
Add-on: in this exercise the points to focus are the 24 points on the hands. Just circulate onto the points repeatedly.
Exercise 4: Thorax (Costal Areas)
Qi Yi Gu Dang Bi Lei Jian
This exercise is a bit difficult to master. It is the exercise of the costal areas, not the arms. Therefore, do not lead the movement by using the arms. Using the costal area to push the shoulder, arm and elbow will enable you to carry out the exercise correctly. First relax the waist and body. Then turn upper body 90 degrees to the left. While turning , leading with left elbow, elicit an upward arching arc with the elbow to bring the ha inward so that they are about a hand ’ s width away from the forehead when the body reaches the 90 degre . The arms should now form an oval shape that is narrow between the hands and th e forehead. The right up arm should be at ear level with the left upper arm at shoulder level. Thrust up and then relax the right costa area. On relaxing, leading with the right costal area turn the body to the right. Hold the arms ’ posture thro out the movement and push out the hands . On reaching the front, the arms should form a slanting oval sha with the right forearm at eye level and the left upper arm at shoulder level. The hands should now be away from the forehead. Turn the upper body 90 degrees to the right as in the left turn and continue with similar action. With more practice, eventually the waist and shoulder blades will also loosen up and move together. Always remember to keep the body upright. Keep the hands at eye-level and stay opposite yintang . The oval shape formed by the arms will change from the beginning of the turn to the end. Common mistakes: a. ) The h ands are not opposite yintang at all times . The body is not kept upright and the head is swaying b. ) The c ostal area does not lead the thrusting up and coming back actions . c. ) The b ody bend forward and the arms are leading the movement. d. ) Instead of the costal area, the body is guiding the movements. Attention should be given to the thrust of qi from the dantian on thrusting up the costal area. Costal areas ar relatively weak. The exercise will first accumulate qi onto these areas and subsequently to the arms. It will strengthen the costal area s and the arms. Normally a person’s costal areas are relatively weak. In addition, if the qi of liver and gallbladder are not able to move up, the vitality of a person will be low. The ability of the Gallbladder Channel to mobilise qi upward depends on the qi level in the costal areas. When the costal areas are relaxed, full of qi, then bodily qi will be able to rise up easily. The exercise is good for patients suffering from diseases of the liver, gall bladder, diaphragm, plural membrane and also the mucous linings of the intestines.
No focusing add-on here.
Exercise 5: Backbone Fu Shen Gong Yao Song D u Mai This is a very important exercise. Exercise of the thoracic-abdomen region. Straighten the arms on top of th head with the fingers crossed and the palms facing upward. Remember to tuck in the chin. Relax the arms shoulders and push the wrist s alternately forward, upward and backward to elicit circles . This will exerci whole backbone, chest, the sides of ribcages and even the lower limbs down to the last and fourth toes. The bend down slowly. Arching of the backbone should be carried out as if rolling up a piece of belt. Relax the neck and bend it down as much as possible before relaxing and bending the thoracic vertebrae . B end the when the thorax is completely flexed. The chin should be as close to the body as possible. The exercise will stretch the joints of the backbone and the ligaments in the back. It will also stretch the Governor Vessel and the whole nervous system. Beginners who have difficulty in bending down should try to move the hands in downward grasping action to facilitate the bending. On reaching the limit, try to pull in the abdomen and raise the waist. It will help to bend down further. However, do not over-stretch. Massaging the tendon behin the ankle should be carried out slowly with the thumb, index and middle finger. For those who cannot be n down sufficiently can clap the hands on the back of the thighs. This is where the Bladder Channel runs through. Relax and bring the hands to the front. Clapping there will harmonise the circulation of qi in the le back and head. Therefore, this action should be carried out attentively. When massaging the back of the ankles pull in the forehead to place onto the knees. Then pull the head up along the thighs until the forehead is touching the knees.
Straightening up of the backbone should be done section after section . First push up and straighten the wai then the thoracic region and lastly the neck. This will close up Governor Vessel and Bladder Channels. To increase the intensity of the exercise, senior practitioners can try to get up fast. This will facilitate the entrapment of qi into the backbone. This exercise strengthen s the backbone as well as the muscles and ligaments of the back. It is beneficial to those suffering from back problem. However, elderly should remember not to over-stretch. This exercise is also very good for those suffering from high blood pressure.
Add-on: there are 2 sets of points to focus here. The set while standing includes tianzhu , dazhu and nuxi (near bursa at the back of heel). The second set while the body is arching and straightening includes ongquan , laogong , huiyin , midpoint between navel and mingmen. On getting up move, the focus upward together with the hands from yongquan to huiyin, then the middle of the navel and mingmen . Once the bod is straightened, focus onto the first set. Subsequently, relax the whole body from the top to the feet. The exercise together with the add-ons is a great way to send qi into the bones.
Exercise 6: Waist and Lower Abdomen
Zhuan Yao Shuan Kua Qi Gui Tian
The first part of the exercise draw circles with the waist and hip. To do well, pay attention to the coccyx and draw circles with it. Move the coccyx first to the front-left, left, back-left, back, backright, right and front-right. Right turn: front-right, right, back-right, back, back-left and front-left. With the coccyx turning properly, the pelvis will follow suit to rotate in a wave like manner. Beginners should separate the legs wider, squat slightly lower and rotate in large circle. When the coccyx is at the back, the buttocks will be raised. When the coccyx is at the right, the left side of the hip will be relaxed. And when the coccyx is in front, the buttocks will be contracted to the front. With more practice, eventually the waist will be able to rotate effortlessly. Then lower the dantian qi to the coccyx and carry out small rotation with the co-ordination of the dantian and coccyx. The rotation then might not be visible, but it will be very powerful. The second part of the exercise is to thrust the coccyx to the front and then to the back. For the forward thrust, the coccyx should be pushed to the front as much as possible. Remember to pull in t abdomen. Like wise, for the backward thrust, the coccyx should be pushed until mingmen is squeezed. Experienced practitioners will be able to turn a vertical circle (as if cycling). Subsequently, practitioners should be able to turn the hip with dantian qi. At the beginning turn slowly. The slower the turn, the stronge is the qi sensation. Relax the waist to ease the circulation of qi. The exercise will loosen up the waist, relax and exercise the coccyx and seal up huiyin . Elderly who can not clear the bladder completely will benefit from this exercise. Elderly who suffer from bronchitis and asthma should practise more as this will allow the lung qi to sink down to harmonise with kidney qi. This exercise is also beneficial to those suffering from gynaecological problems.
Add-on: the focus points here are baihui and the midpoint between navel and mingmen .
Exercise 7: Hip and Sacro-Ileum Joints
Ping Zu Kai Kua Fen Qian Hou
The first part is the exercise to loosen the hip joints. The second part is to loosen the sacrum-ilium joints. Except during the later stage of pregnancy sacrum-ilium joints are otherwise tightly held. The exercise aims to loosen up the ligaments holding the joints so as to build up the qi within the pelvic area. For the Wave-arms here, remember to relax the body , waist and thighs so that they sway softly with the ac Lowering of the arms and the squatting down action should be carried out at the same time. When the thigh parallel to the floor, the hands should reach knee level. Turning the clasped hands: both the fingertips and th base of the hands should be turning in a lateral plane . The pivotal point should be at the middle of the palm
The s houlders, elbows and arms will then sway with the hands. On standing up, push up baihui and tuck in chin slightly, press the base of the hands closely together to push up t he body.
Second part: loosening the sacrum-ilium joints. First, try to form a straight line with the feet. Lean the body forward 35 degrees. Thrust out the back of the knees and straighten the legs. Raise the buttocks and push th abdomen out slightly . Press the big toes on the floor to hold the position. Hold the arms as if hugging a lar balloon at shoulder level. Hold up the neck and push up baihui . By doing so, the Governor Vessel will be . This will be an additional benefit. Hukou should be facing upward. T he hands should be about a hand ’ s width apart with the middle fingers pointing at each other. Focus at the area between the thumbs. This posture can be used as a stationary exercise. Hold the stance for 5-6 minutes and one will experience white qi or brightness. Do not bother with it.
Subsequently, bend the knees inward slightly, raise the body and spread the arms upward and outward at the same time. On bending the knees, the buttocks will be pushed forward and upward. Pull in the abdomen an relax the waist. Relax the thoracic region and bend the body backward. Lean the head to the back and pull in the chin. Hold the a rms at shoulder level with the palms fac ing upward as if supporting a big balloon . Ho this posture for a long time and one will see a glow of red light. The whole exercise will pull on to the Bladder Channel and the Gall Bladder channel to move qi upward. Pushing up baihui further, bring the qi u to the head. Pulling in of the chin will then bring t he qi back down into the middle of the body. Do not talk in the midst of the exercise particularly after completing a few exercises. Talking in the midst of training will be damaging to the flow of qi inside the body. Normally we do not exercise the sacro-ileum joints. To move them we need to have a special posture. Pushing out the buttocks by turning the feet inward and arching the lumbar forward at the fourth lumbar vertebra will stretch onto the sacro-ileum joints. This will open up the ‘cavity’ of lower dantian. The Gallbladder Channels run upward at the outer sides of the thighs and the Urinary Bladder Channels run upward at the back of the thigh. With the arching of the lumbar, the two channels will be squeezed together at this area. By holding this posture, qi of the two channels will rush upward to the head. By tucking in the chin, the qi will be brought down into middle dantian.
Add-on: the points for the hip joints exercise are the ‘Large Seven Stars’. The points for sacro-ileum joints exercises are sanzhong and laogong .
Exercise 8: Knees and Ankles Xi Gui Zu Mian San Jie Lian In this exercise it is important to pull the buttocks and coccyx close to the pubic area. Push out the pubic ar relax the waist and pull in the abdomen. The thighs should remain in a straight line with the body. Move th elbows to the front slightly and push out the shoulder blades. Push up baihui and pull in the chin. The exerc is to loosen the knees and ankles. Hold the posture as long as possible. Pull up heding (acupuncture point at the tip on the upper edge of kneecap) mentally and imagine the knees are lowered down, touching the feet. This is the only exercise in the Body Mind Form where no repetition is required. However, practitioner should hold the squatting posture as long as possible. On getting up, push up baihui and straighten the body slowly. Qi that has accumulated above the knees will rush down to the feet. One will experience warmth flowing down to the toes. This will clear up the channels and collaterals of the lower limbs and loosen up the knee joints. For beginners, squatting down to an angle of approximately 40-50 degrees will do. This exercise is very good for lower limb problems like arthritis, varicose vein, rheumatism, bone spur, etc..
Add-on: baihui , suliao (tip of the nose), huiyin , heding and mingmen . Use suliao (tip of the nose) to locat huiyin . Pull up huiyin together with heding (tip of patella), pull up to mingmen and then to baihui , push up baihui .
Exercise 9: Feet and Toes
Tan Tui Qiao Zu Miao Tai Ji -
This exercise should be carried out slowly and evenly. Lower the hip slightly and hold qi at lower dantian t maintain a good balance. At the same time, pay a little attention on the middle of the sole of the raised leg. Flex ing and turning of the foot should be carried out slowly and continuously. Thrust ing out the heel and ing down the toes should be done to the maximum. Flex up the foot until it can go no further, then flex up t toes and thrust out the heel at the same time. Then flex down the foot to the limit and curl the toes t o stretch the top of the foot. Restoration of the leg should be carried out with the toes curled and the sole arched. Rotation of the foot should be carried out as if the tip of the foot is attached to a fine silk string. Rotation should be rounded and avoid snapping the imaginary string. Rotating slowly with fewer turns is much better than having many quick turns. Beginners and the elderly can start by raising the foot slightly or with the heel touching the floor, or even holding onto something. This exercise synergies with exercise 3 of the upper limbs . Continuously doing it 50-100 times will help to clear up the channel and collaterals in the
body. The earlier eight exercises had directed qi to the upper portion of the whole body. Therefore if the ninth exercise is not properly carried out, qi will not be well directed to the feet. The imbalance will cause a lot of discomfort. The head might feel bloated and the blood pressure might even go up. Practitioners who are short of time and wish to choose only some of the exercises should not leave out Exercise 1: He Shou Long Tou and Exercise 9: Tan Tui Qiao Zu . Rotation of the feet will stimulate the six foot channels (qi channels) running along thighs, legs and feet. Curling of the toes and arching of the foot on restoration of the leg will stimulate Liver Channel, Spleen (Pancreas) Channel and Kidney Channel. Stretching out the leg and flexing up of the toes will stimulate Stomach Channel. Flexing down the toes will stimulate Urinary Bladder Channel at the back of the leg. Clearing up all these channels will help to improve the flow of qi in the lower limbs.
Add-on: the points are the ‘Large Seven Stars’.
Exercise 10: Completion
Hui Qi Kui Yi Zhuan Hun Yuan
Part I: It should be Hun Yuan Kui Yi- Zhuan Hun Yuan -Circulate hunyuan qi. Hun Yuan Kui Yi involves the movement of the whole body. Relax the backbone, arms and move naturally. passing the lowest point, relax the wrists and fingers so that the fingers point downwards. The limbs and b should be moving to draw circles in unison. On getting up, lean the body slightly to the back on reaching elbow level. This will help to harmonise all the qi inside the body. Practitioner should try to imagine that the ball of qi merges with the body.
Part II: Hui Qi Kui Yi - Bring in all the surrounding qi. Lower the hands as if pulling down a ball of qi to cover the head. Subsequently, slide the wrists, palms, fin downward, inward and then outward (in )( form) . Make sure the hands do not touch each other. Touch the tip of the tongue on the upper palate to bring qi up before pronouncing ‘tong’ or ‘hong’. Then on reading ‘tong’ qi will rush up to tianmen from the sacrum. Experienced practitioners will feel the vibration a tianmen .
The five open-close are actually the open and close of qi of the whole body . Hold the position of the elbow and wrists. Movements of the shoulders and elbows will bring out the movements of the hands. The palms should face each other all the time. The hands should get as close as possible to each other, but do not touch each other; only clasp them together at last. On pressing the middle fingers onto dabao experience the flow of qi in to lower dantian . Then place the p of navel and glide them on top of the stomach. The first nine exerci ses work on the different parts of the separately. The tenth requires the involvement of the whole body. This will harmonise the qi in the whole body. The Completion should not be treated lightly. With more practice the changes of qi inside the body produced by the 5 open-close will be felt clearly. The Body Mind Form requires beginners to focus onto the execution of movements. Subsequently, practitioners who have mastered all the movements should practice with their eyes closed and imagine they are looking at the image in a mirror. Lastly, try to look or feel the blur image inside the body. These are the few steps in uniting the mind with the body. Patients who can not complete the whole practice should choose the exercises that suit their condition.
No add-on for this exercise.
Chapter 4: Xun Jing Dao Yin Fa
- Tapping Exercise This is an important component in the Body Mind Form. The main purpose of this exercise is to disperse qi across the body. Combining the two sets of exercises will facilitate the unison of the mind and the body.
Preparatory Posture Place the feet together, stand straight and relax both hands at the sides. Look straight at the horizon (or in front). Close the eyes gently, touch the upper palate with the tip of the tongue. Push up baihui , pull in chin and huiyin (lowest point between the groins) gently (Fig. 57).
Beginning 1. Turn the palms to face backward. Leading with the little fingers slowly raise the palms and thrust them downward. Maintain the downward pressure and slide the palms forward 15 degrees then backward 3 times. Make sure the elbows and upper arms move together with the palms. 2. Relax the wrists and rotate the palms to face each other. Carry a ball of qi upward with both hands to the front till navel level. Cup the palms slightly and point them to navel. Think of qi flowing into lower dantian reaching mingmen . Rotate both palms to face downwards and sweep the palms at navel level to the back. On reaching the back, cup the palms slightly and focus them on to mingmen . Think of qi flowing into lower dantian reaching the navel. Raise the palms upward and forward to the sides of body and press dabao with the middle fingers. Think of qi flowing into and meeting at the middle of the body. 3. Extend the hands forward with the palms facing upward until the arms are at shoulder level. Flex the middle fingers and elbows slightly and point them at yintang . Think of qi entering upper dantian through yintang . Leading with the elbows spread out both arms sideways until they form a straight line. Turn the palms inward slowly on spreading out. Leading with the little fingers, turn the palms downward and then reverse the rotation and sweep the palms upward. Slowly raise the arms to sweep the palms upward and clasp the palms above baihui . Slowly move the clasped palms downward to the front of sternum. The upper arms should form a 45 degrees angle with the body, and the forearms form a straight line. Point the fingers upward with the thumbs opposite sanzhong (Fig. 133-141).
Lower the hands following the edge of the rib cage. Press jingmen jingmen at the back with the thumbs, press changmen with changmen with the index fingers and rest other fingers on the abdomen (Fig. 142). Place the weight of the body on the heels and glide the feet to form a right angle. Then transfer the weight of the body to the balls and glide the heels outward to shoulder width. The feet should be parallel to each other.
Hand Channel Remove the left hand and stretch it out at 45 degrees with the palm facing upward. At the same time glide the right hand along the edge of rib cage, passing sanzhong to sanzhong to stop at left yunmen yunmen (Fig. 143). Vibrate the portion between the middle of the palm and the lowest section of the fingers and move the right hand downward along the inner side of the left arm till the finger tips. Passing quze , quze , daling , daling , laogong on laogong on the way down.
Turnover left hand to cover (Fig. 144) the right hand. Vibrate and move the left hand upward along the outer side of the right arm. Passing waiguan, quchi, piru, jianow till jianow till the right base of the neck. Mentally send the vibration up into the head (Fig. 145). Turnover the right palm. Vibrate and move the left hand downward along the inner side of the arm till the fingertips. Turnover the right hand to cover the left hand. Vibrate Vibrate and move the right hand upward along the outer side of the left arm till left jianow (Fig. 146). Glide the right hand downward passing yunmen , yunmen , sanzhong sanzhong , till qimen . qimen . Restore both hands at the waist (Fig. 147). Repeat the same exercise by switching the hands (Fig. 148-151).
Foot Channel: Glide both hands upward along the edge of the rib cage till the bottom of the sternum. Join the tips of the middle fingers together (Fig. 152). Vibrate both hands upward along the throat, chin and face.
Slowly turn the fingers upward and continue the movement to forehead, xingmen, forehead, xingmen, baihui till yuzhen . yuzhen . Close the palms on the ears and conduct ‘drumming’ (Fig. 153). Continue vibration down the neck (Fig. 154). Stop vibrating and move the hands around the shoulders to the back (Fig. 156). Continue vibration and move the hands downward. Bend the knees and body and continue vibration downward passing huantiao , huantiao , along the back of thighs, the calves and feet. Stop the hands on top of the feet and position the fingers and thumbs above the ten toes and vibrate (Fig. 158). Continue the vibration upward along the inner side of the calves, thighs, and abdomen till the bottom of the sternum. Straighten the body slowly and repeat the exercise again. A set of the exercise includes three repetitions of the hand channel section and the foot channel section.
Completion Close the feet as in the Three Centres Merge. Clasp the palms together. Raise the hands to the top of the head. Stretch up both arms as high as possible (Fig. 159). Separate the palms while turning them to face the front. Lower the arms and hands sideways to form a straight line with the shoulder. On reaching shoulder level, turn the palms to face upward and move both arms to the front. Flex the middle fingers to point at intang . Think of qi entering the upper dantian through yintang .
Lower the elbows, retract the arms and bring in the middle fingers to press on dabao . Extend the arms to the back with the palms facing upward until the arms are fully stretched (Fig. 160). Move the arms slowly to the front at navel level. On reaching the sides turn the palms to face the front. Close the stretched arms, bring in the surrounding qi and rest both palms on the navel (Fig. 161-162). Relax for a while. Rest hands at the sides. Open the eyes slowly.
Explanation
1. Turn the hands as in Fig. 144. The purpose here is to make sure that the lower hand will turn over to cover the other hand in a smooth, circular manner.
2. ‘Drumming’ is carried out by closing the ears with the palms and tapping the occipital area with the fingers in sequence. First the middle fingers then ring fingers and lastly the index fingers. Repeat 3 times. Subsequently, tap on the occipital with all three fingers together 3 times. This will vibrate
the back of the brain and the whole head.
3. Vibration should be carried out with the hands attached to the skin. Do not slap the skin. Frequency of vibration should not be less than 2 cycles per second. Time taken for hand to move from shoulder to fingertips and vice versa should be approximately 5 breathing cycles. Movement of the hand from the head to the feet should take about 24 breathing cycles.
4. This exercise should be carried out gently, slowly, continuously and naturally. Experienced practitioner should let the hand stay 1-3 cm away from the skin.
5. This exercise disperses qi across the body following the three yin and three yang channels. The Hand Channels: move down along the inner side of the arms and move up along the outer side of the arms. Foot Channels: move up at the front of the body, down to the feet at the back and move up along the inner side of the thighs.
6. In Body Mind Form we discussed about channels and collaterals. But we do not stress on moving qi along the channels and collaterals nor do we focus on opening up the channels and collaterals. Our objective is to disperse qi across the channels and collaterals. Tapping exercise aims to achieve this by moving qi perpendicularly across the channels. Every single vibration must be accompanied with the idea of pressing qi down onto the bone, to the middle of that particular portions then pull it out to the skin. That will allow qi to disperse across the channels and collaterals. Only then will the skin, flesh, vessels and bones merge together
Chapter 5: Wu Yuan Zhuang - Five One Form
Section 1: Summary of Five One Form (Wu Yuan Zhuang)
Five One Form is the third dynamic exercise of Zhineng Qigong. It is a practice on the opening and closing of the qi of the five internal organs to integrate them at the hunyuan place ( hunyuan qiao also translated as hunyuan quarters or hunyuan palace) so as to allow qi and mind to merge as one. Five One Form conducts the open-close and opening of qi orifices through the pronunciation of syllables. It is a level higher than the commonly practised Lift Qi Up Method and Body Mind Form. Five One Form belongs to the middle level of Zhineng Qigong practice. Those who have laid down a good foundation in the first and second set of exercises could practise it to raise their level of health to an even higher stage.
I. Introduction to Five One Form
There are 13 exercises in Five One Form. The exercises are divided into 3 sections. The first four exercises form the first section. This section works on external hunyuan and internal hunyuan qi, of integrating body and mind with the aim to prepare the practitioner for the work on internal organ qi. The second section is the practice on internal organ qi. This is the core practice with one exercise for each of the five organs. The conduction movements, ideations and pronunciation of syllables will strengthen the open-close and coherence-dispersion of internal organ qi. It will strengthen the functions of the physical organ as well as the qi and emotional aspect of the five organs. It will strengthen the connection of the five organs with the entire body and allows the body and mind to have a qualitative change. The third section consists of 5 exercises and is meant to strengthen the connection and transformation between bodily qi and internal organ qi so as to allow the whole human qi to interact and to remain in harmony to nurture the body and mind.
The arrangement of the exercises in Five One Form looks similar to the combination of Yinyang (openclose), Five Phases (five internal organs) and Eight Trigrams ( Bagua ). However it is not founded on them but on the Hunyuan Qi Theory. Note that primeval hunyuan qi embodies Yinyang , Three Elements, Five Phases and Eight Trigrams.
II. Introduction to the foundation knowledge of Five One Form
i. Related content about the five internal organs and Five One Form The five internal organs as mentioned in Five One Form are not completely the same as the internal organs of traditional qigong theories or modern medicine.
(i) Heart ( xin ): Located in the thorax between the two lungs, the diaphragm is underneath it. The upper edge is near to sanzhong and the lower edge is near to jiuwei (at the lowest tip of the sternum). Qi of the he goes up to yutang and goes down to juque . Its marker (the centre of its qi) is at the area between sanzhong and zhongting . The heart commands blood flow and clarity of the mind. The related emotion is joy, the related sound is laughter. The related qi movement is “growing”. Its qi opens at the tongue.
(ii) Liver ( gan ): Note that in Zhineng Qigong and in traditional Chinese medicine there are two livers in human beings which are located inside the abdomen, underneath the diaphragm. One is on the right, which is the liver in modern medicine, and the other one i s on the left which is the spleen of modern medicine. The spleen is defined in modern medicine as the store house for blood and produces white blood cells. Such description is similar to the theory of Chinese medicine which states that “ gan (liver in modern medicine) stores blood” and “ gan (spleen in modern medicine) is the guarding organ”. In Chinese medicine it is also said that “the body of gan is on the right but the function is on the left” and “ gan controls the two costal areas”. The markers are qimen and riyue . The liver controls the tendons and commands the ethereal soul. The emotion is anger and the related sound is exhortative cry, its qi movement is related to “engendering”. Its qi opens at the eyes.
(iii) Spleen (pancreas) ( pi ): Located at the upper abdomen behind the stomach, equivalent to the pancreas and the surrounding membranous tissues in modern medicine. To prevent unnecessary confusion we use “spleen (pancreas)” instead of spleen alone in this book. Traditionally it is commonly described that “spleen ( pi ) commands the middle state”. The markers are the area between jianli and xiawan . Spleen (pancreas) controls the muscle, commands ideation and works together with the stomach to complete the digestive
process. It is controlling the transportation and transformation of fine elements and fluid of the body. The related emotion is anxiety (includes strategising, thinking), the related sound is “singing”, its qi movement is related to transformation and transportation. It opens at the mouth.
(iv) Lung: Located at the two sides of the thorax. The tip is at the bottom of the throat and the bottom is at the diaphragm. The base of the lung moves together with breathing. The markers are at yunmen and zhongfu The lung control the qi of the whole body, control the skin and hair, breathing and the corporeal soul (basic life activity). Its emotion is sadness, the sound is related to crying. Its qi movement is related to contraction, it opens at the nose.
(v) Kidney: The scrotum, uterus, prostate gland and ovary are all parts of kidney. The main organs are located at the two sides of upper abdomen. The upper end is near to either the liver or spleen, the lower end is at navel level. Its essence is able to go down to huiyin . Its qi concentrates at navel, mingmen level. The kidney controls marrow and bones and determine the strength of will power. Its emotion is fear and it opens at the ears and the anal and urinary openings. The related sound is 'groaning'. Its qi movement is related to storing.
Locations of the five internal organs and Hunyuan Place.
ii. Introduction to the position of Hunyuan Place The term and description of the hunyuan place is not the creation of Zhineng Qigong. In ancient qigong study there are many descriptions. The ancients acknowledged that the sky and earth is a connected holistic entity. The sky is yang (positive) and the earth is yin (negative). The connection in between them is known simply as hunyuan or hunyuan place or hunyuan quarters (hunyuan qiao ). To the ancients the distance between the sky and earth is 84 thousand miles. The qi of the sky is at the upper layer and takes up 36 thousand miles. The qi of the earth takes up 36 thousand miles at the bottom. The 12 thousand miles in between is the so-called hunyuan or hunyuan place. Ancients regarded the human body as a mini representation of sky and earth. The heart is regarded as the sky or yang and kidneys as the earth or yin . Th distance between the heart and kidney is 8.4 cun . (The cun is a measurement relative to a person’s body in acupuncture study. Generally speaking one cun is equal to the length of the middle section of the middle finger.) The heart takes up 3.6 cun on top and the kidneys take up 3.6 cun at the bottom, the 1.2 cun in between is the hunyuan place of the human body. The location of the hunyuan place varies from form to form depending on the locations of the heart and kidney as defined by individual form. Certain forms propound that the earth (kidney) is located 3.3 cun underneath the navel and the heart is around the sternum, between juque and shangwan ; hunyuan place is 0.3 cun to 1.5 cun above navel. That is similar to the description of orthodox Daoist teaching that states that above the navel is the wok and below the navel is the stove. The other way is to acknowledge the point 1.3 cun below navel as the earth, and the jiuwei point a the sky. Hunyuan place is the area from xiawan to 1.2 cun above jianli . There are also some who take the navel as the hunyuan place. The area above the navel up to the head is the sky and area below the navel down to the feet is the earth, the area surrounding the navel is the hunyuan place. That is why the two acupuncture points next to the navel are named tianshu – the place where the sky and earth meet.
In Zhineng Qigong the navel is the earth (kidney) and the area above zhongting is the sky, and the hunyuan place is the area 1.2 cun above and 1.2 cun below zhongwan . Note that hunyuan place is a space inside the body and not on the abdominal skin. Zhongwan is in front of the hunyuan place and jizhong is behind the hunyuan place. The two positions of hunyuan of other forms as mentioned earlier were developed according to their practice. The hunyuan place in Zhineng Qigong is founded on human life activities.
In Hunyuan Theory we acknowledge that hunyuan qi cohered to form the physical body, and qi of a physical substance is distributed around it. The concentration of the surrounding qi will get thinner the
further it gets away from the physical substance. It is such characteristic of hunyuan qi that determines that bodily hunyuan qi concentrates around the qihai level underneath the navel and the internal organ qi concentrates deep inside zhongwan level. At this level the heart is on top and the “kidney” (including prostate gland, scrotum, uterus, ovaries) is below. The liver and lung are at the sides and spleen (pancreas) is at the middle. Therefore the hunyuan place is naturally the location where the qi of the five internal organs concentrates. Note that the starting point for the lung channel is at the middle energiser ( zhongjiao ) which is around the hunyuan place. A part from that during inhalation the diaphragm will go down and qi of the lung is able to go down to the hunyuan place and also down to mingmen . The diaphragm is a domeshaped muscular tissue. It is connected to the lowest tip of the sternum at the front, connected to the edges of the ribcage at the sides and connected to the second and third lumbar vertebra at the back. When the diaphragm contracts and lowers down the lungs breathe in; when the diaphragm relaxes and moves up the lungs breathe out. This is how t he qi of sky (qi within thorax) and the qi of earth (qi within abdomen) of the human get into interaction and transformation processes. This is also the mechanism for the qi of the five internal organs to interact and transform.
III. Introduction to the characteristics of Five One Form
The five internal organs are well hidden inside the body. Normal people are not able to control the movements of the internal organs mentally. Therefore to actively and consciously work on the internal organs we make use of various methods. We make use of physical exercises to conduct the movement of qi of the relevant channels connected to the internal organs and we make use of the holistic connection of the hands with the internal organs by holding mudras or hand postures.
i. Mudra or hand posture Mudra is a term used in Buddhism. In Daoism it is called shoujue or hand postures. Traditionally this has been highly guarded as the secretive tool to command demons and gods. In reality it is just a method to mobilise the internal qi to build a connection with the outside world. The followings are some commonly used orders related to right hand.
(i) Order of the Five Zhang organs (heart, liver, spleen (pancreas), lung and kidney) and Six Fu organs (small intestine, gall bladder, stomach, large intestine, urinary bladder and triple energiser) at the pulp of the fingers and thumb. The lower section of the thumb is related to the stomach, the upper section is related to
the spleen (pancreas). The lower pulp of the index finger is related to the gall bladder, the upper section is related to the liver. The lower section of the middle finger is related to the small intestine, the upper section is related to the heart. The lower section of the ring finger is related to the large intestine, the upper section is related to the lung. The lower section of the small finger is related to the urinary bladder, the upper section is related to the kidney. The middle section of the middle finger is related to the pericardium, the middle section of the ring finger is related to the triple energiser.
(ii) The order of the Twelve Earthly Branches. The flex at the base of the ring finger is the first earthly branch, the flex at the base of the middle finger is the second earthly branch, the flex at the base of the index finger is the third earthly branch, the middle flex of the index finger is the fourth earthly branch, the upper flex of the index finger is the fifth earthly branch, the tip of the index finger is the sixth earthly branch, the tip of the middle finger is the seventh earthly branch, the tip of the ring finger is the eighth earthly branch, the tip of the small finger is the ninth earthly branch, the upper flex of the small finger is the tenth earthly branch, the middle flex of the small finger is the eleventh earthly branch and the base of the small finger is the twelfth earthly branch. This is also the order of qi flow of the twelve meridians in Chinese medicine.
(iii) The order of the Ten Heavenly Stems. The locations of the first eight heavenly stems are the same as the first eight earthly branches. The ninth heavenly stem is at the upper flex of the ring finger and the tenth heavenly stem is at the middle flex of the ring finger.
(iv) Order of Eight Trigrams Sky ( qian ) is located at the same place as the first earthly branch, water ( kan ) is located at the same place as the second earthly branch, mountain ( gen ) is same as the third earthly branch, thunder ( zhen ) is the same as the fourth earthly branch, wind ( xun ) is located as the same place as the fifth earthly branch, fire ( ) is located as the upper flex of the middle finger, earth ( kun ) is located at the upper flex of the ring finger and lake ( dui ) is located at the middle flex of the ring finger.
(v) The order of the Five Phases in relation to the order of the Eight Trigram: The wood is the same as thunder ( zhen ), the fire is the same as fire ( li ), the metal is the same as lake ( dui ), the water is the same a water ( kan ), earth is at the middle finger flex of the middle finger.
(vi) Order of Three Phases: The heaven is the upper flex of the middle finger, human is at the middle flex of the middle finger and earth is at the base of the middle finger.
The hand postures used in Five One Form are of the order of the Five Zhang organs and Six Fu organs. There are two ways to practise this order. One is to press onto the relevant area on practising the relevant organ. The other one is to curl and close the rest of the fingers except the relevant one. We make use of the second method except for the “heart” practice.
ii. Pronouncing the syllables – Incantation
This refers to the pronunciation of certain syllables or sentences. Normally this is used to calm the mind or to mobilise internal qi. In Five One Form we make use of incantation to mobilise internal qi. The most classical example of this type of practice is the Six Syllables Method which is practised by pronouncing the syllables he , he , shi , shi , hu , hu , xu , xu , xi and xi and cui . cui . Incantations are commonly used in Daoist’s breathing conduction method. There are also those who make use of the five traditional Chinese musical tones: jiao , jiao , zheng zheng , , gon shang and yu yu . Both the two forms above work on the five internal organs. In Buddhism there is the commonly known Brilliant Mantra Mantra of Six Words, Words, om , om , ma , ma , ni , ni , pad pad , , me , me , hong mantra. hong mantra. This one would vib the three dantians . dantians . In martial arts and hard qigong there are various syllables to mobilise qi and they differ from form to form.
(i) There are three ways to read incantation 1. Read out audibly: pronouncing it clearly will mobilise bodily qi and makes use of the sound vibration to work on the relevant area of the body. In martial arts the sounds are normally short and powerful. Qigong practice aims to nurture life and the sounds are normally soft, low and prolonged.
2. Read in silence. Read the words in silence. They can only be heard by the practitioner but make sure that the right sound is produced with the mouth and tongue shaped correctly. It is not easy to work onto the body by using this method.
3. Read mentally. Just read it in the mind. There is no sound and no movements of the oral cavity. This method is only effective when there is a good foundation on the two earlier methods. Otherwise it would not be effective. effective.
Note that the three pronunciation methods will mobilise different levels of body (organ), qi and mind. Different syllables will also produce different effects on different levels of body (organ), qi and mind. In Five One Form there are 3 syllables for each organ. Each syllable is directed to different levels of organ, qi and mind. All the syllables can be pronounced clearly or silently. Practitioners can also apply different pronunciation methods for different levels of organ, qi and mind.
(ii) The syllables of the five internal organs in Five One Form
Organ Qi Mind Liver tü jü ling Heart xin xiang xing Spleen (pancreas) gang fu zhong Lung shang shi song Kidney ei yü ying
The first and second syllables for each of the organs are mainly working on the physical organ and qi. For each organ the first syllable is working predominantly on the physical organ with a bias toward the qi; the reverse is true for the second syllable. The first syllables will vibrate the internal organs while maintaining a
connection with the hunyuan place. The second syllables will vibrate qi to draw it into the hunyuan place. The first syllables work on opening and the second syllables work on closing; the first syllables work on physical organs and the second syllables work on qi. These strengthen the connection between the five organs and the hunyuan place. The third syllables not only work on the qi of internal organs but also their relevant emotions. The third syllables are connected to the qi and emotion of the relevant organs therefore during their pronunciation we have to consciously use ideation.
1. Līng 1. Līng for for the liver. The best way to pronounce this syllable is to change it to second tone at the end. (from līng to līng to líng ). líng ). This is because liver harbours ethereal soul and belongs to yang , yang , and ethereal soul has to remain lively. During the change from līng to ling ling hunyuan place should vibrate. This is the place to transform qi into mind in ancient practice. Once we can identify the location of hunyuan place we should focus on it to accumulate qi. This is the most important qi centre in Five One Form.
2. Xing 2. Xing for for the heart. In Chinese one of the words pronounced as xing means xing means clarity of the mind. The heart harbours the essence of the spirit. The essence of the spirit has to remain clear. On pronouncing xing pronouncing xing there there should be vibration at shangen and shangen and yintang yintang , some might even perceive brightness. That is the “light of consciousness”. On pronouncing xing pronouncing xing we we have to think of clear emptiness inside yintang inside yintang ; ; particularly when doing it together with the hand posture. When the mind is in upheaval, read xing read xing consciously consciously and imagine bright emptiness inside; normally that will clear up the mind.
3. Zhong for Zhong for the spleen (pancreas). The spleen (pancreas) controls the middle palace and ideation. In qigong practice we strive to keep the mind at the middle. Ancients said “middle is before the onset of joy, anger, sorrow, and anxiety”. Note that this is not the kind of emptiness as in absolute nothingness but an unbiased condition at the middle. How can we perceive this? On pronouncing zhong , zhong , particularly when reading it silently, observe the sensation at hunyuan place mindfully. That is the condition of the middle. With more practice, subsequently we will be able to get into the stage without pronouncing the syllable.
4. Song for Song for the lung. The lung controls the corporeal soul. In qigong corporeal soul belongs to yin and yin and is tightly connected to the physical body. In qigong practice the body must relax so that qi will be able to flow freely. Therefore on pronouncing the syllable song song put in the thought that the whole physical body is relaxed. The acupuncture point shenzhu (below shenzhu (below the third thoracic vertebra) is very important. Shenzhu is Shenzhu is the connection point for the lung, therefore on pronouncing song make song make sure you relax shenzhu completely. shenzhu completely. Onc shenzhu is shenzhu is relaxed the whole body will be relaxed.
5. Ying for the kidney. The kidney controls will and determination. In both qigong practice and our daily work we need to have strong determination. Traditionally this is called to work with “single will” or “undivided will”. The syllable yi (means one in Chinese) could also work on kidney. However this syllable is too powerful and is difficult to blend with the qi of the hunyuan place. Therefore the syllable ying is used. Note that the tone of i should be stressed during the pronunciation.
There are a few more points about the pronunciation of syllables. 1. The syllables should be correctly pronounced. For those who do not understand Chinese Pinyin, we strongly suggest that you take up a course on it. Unlike English language, in Chinese a syllable pronounced at different tones would denote different words, different meanings. 2. The pronunciation should be soft. Breathe in through the nose, close the mouth and teeth gently with the tip of the tongue touching the meeting line of the incisors. 3. Do it progressively. First practise the syllables for the physical organ, then the syllables for qi and finally the syllables for the mind. Once you can master all three then you can practise all three syllables together by pronouncing them with one breath. Normally it will take up to 2 to 4 weeks for someone to master a level of syllables. You should only practise reading in silence or mentally after mastering audible pronunciation.
iii. Ideation
The five groups of syllables mentioned above have embodied the effect of ideation. This refers to imagining different emotions. In the core practice (5 exercises of the middle section) we should imagine and express the relevant emotions. They are anger for the liver, joy for the heart, thought for the spleen (pancreas), sorrow for the lung and fear for the kidney. This is to train the self-control ability onto various emotions. On the other hand this would also promote the qi mechanism of engendering growing, transformation, contraction and storing functions of the five internal organs.
Anger of the liver promotes “engendering”. When someone gets angry normally they stare fiercely with the eyebrows raised at the sides. That reflects excessive up bearing qi. Normally people often restrain their anger and that makes the up bearing qi unable to flow and transform properly, qi gets obstructed which can bring a pathological condition. During practice the imagination of anger is without restrain and this can help the proper up bearing of qi.
Joy of the heart promotes “growth” of qi. When we are happy even the eyes will be smiling. That promotes the vitality of qi and allows qi and blood to flow smoothly. During practice relax the eyebrows and put on a hearty smile.
The “thought” (ideation) of the spleen (pancreas) will facilitate the flow of qi. When we are in deep thinking we will change the qi mechanism which can bring many changes to the body. During practice, deep thinking can strengthen the function of the spleen (pancreas). How to do that? Just think of the tip of the nose. The tip of the nose is connected to the spleen (pancreas).
Sorrow helps the functions of the lung. The lung controls the distribution and regulation of qi of the whole body. Mournful sighs help to contract qi. The normal choking cry is a sign of excessive sadness that harms the mind. During practice we should bring up compassion and not sadness, compassion will not harm the mind and helps qi to stay in and strengthen the purification and down-sending function of the lung. How to do that during practice? Just think of a compassionate condition while pronouncing shang .
The fear of the kidney helps to store qi deep inside. “Fear” here refers to being careful as if “walking on thin ice”. This kind of mental condition will prevent qi from dispersing outside and it strengthens the storing of qi. Shock is not the same. In shock the mind has nothing to hold onto, severe shock will cause the kidney to lose control of its storing function, not only qi is not being stored, even the bowels might lose control. During practice think of carefulness but not shock to strengthen the function of kidney.
IV. How to do well in Five One Form
i. Command the keys in practice First learn the exercises, hand postures and pronunciations correctly. Make sure you know the locations of the 5 internal organs, particularly the location of hunyuan place. Without locating the position of the hunyuan place it will be difficult to conduct the qi of the 5 internal organs to connect and to blend with it. This requires repeated practice. Read līng (first tone) and end it with líng (second tone). Stay relaxed while pronouncing it, close your eyes and observe the vibration inside, this is the key to locate and to open hunyuan place.
ii. Understand the Hunyuan Qi Theory in depth Five One Form is founded on the Hunyuan Qi Theory. The practice on the 5 internal organs might look similar to some traditional breathing conduction methods and the use of the spleen (pancreas) to blend with the other four internal organs might look similar to orthodox Daoist practice, but they are completely different.
(i) The differences between Five One Form and traditional breathing conduction method. The Six Syllables Method is the main traditional practice of this form. The practice is directed to the five internal organs and works on the physical organs and their qi or makes use of a nourishing and draining mechanism of the five internal organs for healing. Healing is normally done through the engendering and restraining characteristics amongst the five organs which is part of the Five Phases theory. In qi cultivation it stresses on working around the five internal organs. Five One Form is different. While we touch on the theory of Five Phases we do not emphasise on it but rely on the mind to blend the qi of the five organs. We do not bother with engendering or restraining characteristics of the internal organs but just work on the open-close of the qi of the five organs and conducting them into hunyuan place to blend together.
(ii) Five One Form is different from orthodox Daoist practice that works on building the alchemy centre. In the orthodox Daoist form the formation of the large alchemy centre is carried out after the formation of the small alchemy centre (when there is sufficient qi built up at the lower dantian ). The qi of lower dantian would be moved through orbital conduction to the middle dantian so that the lower and middle dantians can merge as one. Practitioners would then enter the stage of “mind within qi, qi wrapping up mind”. During this process they also work to blend the five internal organ qi at the hunyuan place. The key is to draw in vision and hearing, stay mindful at the middle and abstain from thinking. To get into that stage practitioners will have to “see nothing, hear nothing, smell nothing and do not move the tongue” so as to allow all qi to accumulate inside the body to form the “alchemy baby”. After the formation of the alchemy baby the qi
moves up to the upper dantian to practise (by sending qi out and bringing it back repeatedly and finally station it at the upper dantian) and finally reaching the state of attaining "mystical body and mind" stage to unite with the universe.
It is different in Five One Form. In Five One Form we make use of the pronunciation of syllables, physical body movements and ideations to conduct the qi of the internal organs into open-close, and coherencedispersion, to strengthen the connection and transformation between bodily qi and internal organ qi. This process will allow internal organ qi to reach out through the whole body and brings qualitative change to the body. In traditional practice transforming the body and mind into the mystical level is the last step; however in Zhineng Qigong we introduce this in all stages, that means each and every exercise is also working towards the transformation of body and mind.
iii. We have to command the levels of progress.
Five One Form is the third exercise of Zhineng Qigong and it is the middle level of practice of Zhineng Qigong. However it does not imply that by practising Five One Form one would automatically reach the middle level. Five One Form is based on the foundation of Lift Qi Up Method and Body Mind Form. Practising Five One Form without a good foundation of the previous two exercises only means practising elementary work and practising inefficiently. Although Five One Form contains the essence of the first two exercises, it could not replace the two. Therefore beginners should never start their practice with Five One Form but they should start with Lift Qi Up Method. The six exercises in Zhineng Qigong are arranged according to the stages of development for an ordinary person to transform into extraordinary stage. It is a development process that starts from superficial level to in-depth level. Persevere in the right order and we can progress well. Going through exercises hurriedly will not bring good results. If a person can not perform the separate fingers exercise of Body Mind Form correctly he will not be able to get the effect of “gate-opening” in Five One Form. If a person is not able to complete the whole Body Mind Form properly, how could he execute the one legged exercises in Five One Form effectively?
Actually most of the practitioners have yet to fulfil the minimal requirements of Level 1 and Level 2 and they should continue their work on the first two exercises. Zhineng Qigong is an open form of practice. Although the work is divided into 6 levels, the progress from one level to another is natural and automatic. Different people have different levels of health and will progress differently. Even with Lift Qi Up Method alone, some people will be able to work deep into their skin, flesh, ligaments and bones, internal organs or even the middle channel to reach the level of unifying with the nature. Practising Five One Form before
reaching a reasonable level of Lift Qi Up Method and Body Mind Form is not advisable and can even bring damage to the body. A simple marker for having a reasonably relaxed waist is the ability to move mingmen and navel in the opposite direction during breathing.
iv. Consciously cultivate temperament and character The cultivation of temperament is particularly important in Five One Form. This is because in Five One Form we strengthen the connection between the emotion and the qi of the internal organs. If the emotion is not stable it can bring great changes to the qi and bring a pathological condition. This form of pathological condition is much worse than what ordinary people would encounter. Amongst the various emotions anger and sorrow are the worst. The reaction from Five One Form can be particularly strong for those who have laid a good foundation with Level 1 and Level 2. This is because when the internal qi is sufficiently strong it needs a much more stable mind to command it.
The practice of Five One Form will strengthen the ability of the emotion to command the internal organ qi and at the same time accelerates the process of emotional changes. During the process of changes we have to consciously cultivate our temperament and take that as the most important work so as to maintain a calm and stable condition. If we fail to remove biased-insistence the result will be emotional upheaval and disorderly qi flow. Normally that can bring damage to the heart and brain vessels. Many qigong masters have died because of this. There are also some who ended up with mental disorder. This is what all practitioners should be aware of. Some might question that if they do not practise Five One Form would they be free from such danger? The answer is no. When the practice has reached a reasonable level the imbalances between the internal qi and the mind would surface. That is the marker for practitioners to raise the quality of their mental activities. For instance the passion has to be raised to a higher level and biasedinsistence has to be abandoned in order to maintain a clear mind to allow further progress. Five One Form is for us to settle this problem directly. What should we do? The followings are some brief guidelines.
(i) Be compassionate to everyone and everything around us to subdue the killing instinct to nurture the liver, so that anger would not arise. (ii) Be humble and stay respectful to everyone and everything to nurture the heart, abandon unhealthy exuberance. (iii) Be honest to deal with others t o nurture the spleen (pancreas), abandon cunning ideation. (iv) Be courageous to execute our responsibility to nurture the lung to abandon grief and indignation. (v) Be wise and careful to raise kidney qi to maintain the “qi storing” function of the kidney.
All the above are the ways to change the quality of our qi, the ways to reach a higher level of practice. More explanations have been given in the chapter on Cultivation of Daode in volume 2.
Section 2: Five One Form
Preparatory: Close the feet together, push up baihui , keep the body upright, gaze to the front, relax the arms at the sides of the body and relax the whole body. (Fig 1)
Exercise I: Hold onto sky and earth, interact with hunyuan place.
i. Exercise: (i) Leading with the “tiger mouth” ( hukou - the arch formed between thumb and index finger by lowering thumb to index finger level) raise the hands to the lower abdomen level. Close the hands and arms inward. (Fig 2)
Figure 1, 2, 3, 4
(ii) Cross the hands to the other sides of the body with the left arm above the right arm. Raise the arms until near zhongwan level (Fig 3). Form hunyuan finger-ring: curl the index finger, press the base of the fingernai onto the upper flex of the thumb, the tip of the index finger should be near to the base of the thumb (Fig 4).
(iii) Change the hand position to “Sky and Earth palms”: flex up the left hand with the finger-ring facing sanzhong directly; turn the right palm to face downward with the finger-ring facing zhongwan directly. Behind zhongwan is the hunyuan place. The base of the left palm is now facing the base of the right hand fingers. (Fig 5)
Figure 5, 6, 7
(iv) Teeth tapping: Tap the upper and lower incisors against each others 9 times, then 9 times on the left upper and lower molars, 9 times on the upper and lower right molars and finally 9 times on the incisors again. After that do “tongue-swirling”: use the tip of the tongue to trace the inner side of the base of the teeth. Start from the middle of the upper incisors, go to the left upper molars, then left lower molars, then
the lower incisors, then the lower right molars, then the upper right molars and return to the upper incisors. Do the tracing three times and then reverse the circle three times. After that use the tip of the tongue to press onto the lower palate 3 times, follow by 3 times on the upper palate and finally 3 times onto the slit where the upper and lower incisors meet. If there is plenty of saliva just swallow it down.
(v) Undo the finger-rings, turn the palms to face each other with the left hand above the right one. The hands are close to each other but are not touching. Pull the palms to the sides until the tip of middle finger is touching the base of ring finger. Curl the fingers and thumbs of both hands and press the thumbs onto the meeting points of the index and small fingers. This is the “hunyuan palm” (also translated as hunyuan mudra). (Fig 6)
(vi) Pronunciation of syllables: Pronounce eueng and qing . Breathe in naturally through the nose and pronounce the two syllables. Do it three times.
(vii) Separate the hands and turn the palms to face each other with the fingers pointing to the front and the base of the palms in front of hunyuan place. Hold the palms at nipple breadth with the upper arms attached onto the ribcage. (Fig 7)
ii. Important points and ideation (i) On raising the arms to lower abdomen level we have to think of lifting a ball of qi. On closing the arms send the ball of qi into the navel. Hold the finger-ring tightly and press down strongly onto the area next to the base of the thumb with the tip of the index finger. This area is known as the “heavenly gate” on the hand and is connected to tianmen at the crown. Mentally send the two finger-rings at sanzhong and zhongwan levels into the middle of the body.
(ii) The left fingers pointing upward in Sky and Earth, the palm should be mentally connected to the tianme of the crown and go straight up to the sky. Mentally press the palm facing the floor deep into the earth. The two hands are touching lightly to allow qi to interact and unify in the body.
(iii) Use the first tone (Chinese phonetics) to pronounce the syllables. For eueng all the three sounds of e , u and eng should be treated equally except eng which is pronounced longer. For the second syllable, qing , th initial sound (the consonant here) and the final sound are merged together and tail off with the sound of eng
iii. Effect The effect is to connect the qi of sky and earth. There are four aspects here.
(i) Referring the qi of nature. Qi of the sky is the qi in the emptiness; qi of earth is also the qi of emptiness. The mind should go deep down into emptiness and not focusing onto the physical mass of the earth.
(ii) Referring to the qi inside the thorax and abdomen. Above the diaphragm are the heart and lungs which are mainly involved in taking in the shapeless, formless qi of the sky; inside the abdomen are the digestive organs which are responsible for handling the food and water which are physical in nature and are referred to as the qi of earth.
(iii) Referring to the crown and huiyin (the perineum). The crown is where the qi of consciousness concentrates and huiyin is where bodily essence concentrates.
(iv) Referring to the qi of the heart and qi of the kidney. The qi of the heart is within the thorax with the upper edge halfway between zhongting and sanzhong . Kidney qi is within the abdomen with the lower edg at navel level. In ancient qigong practice the distance from the heart to the kidney is 8.4 cun . The qi of the heart takes up 3.6 cun and the qi of the kidney takes up 3.6 inches. The 1.2 cun area at the middle is the hunyuan place.
This exercise will mobilise the qi of sky and earth to meet at hunyuan place to transform into qi of internal organs. The hunyuan palms and pronunciation of syllables will strengthen the open-close, coherencedispersion functions of the qi of the hunyuan place.
Exercise II: Open the qi orifices and the three gates.
The first exercise makes use of posture, movements and ideation to accumulate qi into the hunyuan place. The second exercise is to open up the main “qi valves” for our qi to connect with qi of nature. These include acupuncture points, hair follicles and the three gates which are the most important. The three gates are: skygate– the crown, earth-gate– the middle of the soles and human-gate– the middle of the palms.
i. Exercise: (i) Open the human-gate: 1. Continue from the previous exercise, close the hands to about half an inch a part then open up to original position. Do it three times.
Figure 8, 9, 10, 11
2. Turn the palms to face upward, hold the upper arms and raise the forearms upward and inward with the palms remaining parallel to the floor until the hands are above the breasts with the fingers and thumbs pointing forward. (Fig 8) 3. Move the hands to the front. Keep the hands at shoulder breadth and height with the fingers pointing to the floor and palms facing forward. Thrust out the palms three times. (Fig 9) 4. Keep the palms facing forward and turn the hands with the fingers moving outward, upward and then inward. Hold the hands so that the fingers of both hands are pointing to each other. Thrust out the palms three times. (Fig 10, 11). Then turn the hands upward, outward, downward. Thrust out the palms three times. Then reverse the hands to thrust out again.
Figure 12, 13
5. Maintain the thrust and spread out the arms to form a straight line with the shoulders. With the palms facing the sides and the fingers and thumbs pointing forward, thrust out three times. (Fig 12) 6. Turn the hands upward, backward, downward and then thrust out 3 times. (Fig 13). Then turn the hands backward, upward, forward and thrust out. (Fig 14)
7. Hold the thrust out posture and close the arms to the front to shoulder breadth. (Fig 15). Relax the wrists, turn the hands and point the fingers to the front with the palms facing each other. Open-close the hands 3 times. (Fig 16) Close the hands to a distance not smaller than half the shoulder breadth. Restore to shoulder breadth on opening.
Figure 14, 15, 16
(ii) Open the sky-gate: 1. Turn the palms upward and retract the arms close to the chest with the fingers pointing to the front. Close the hands so that the small fingers are next to each other. (Fig 17) Raise the hands to eye level, separate and turn the hands until they are next to the ears with the fingers pointing backward. (Fig 18) Raise the hands while turning them backward, inward until the arms are straightened with the palms facing the sky and the tip of the middle fingers touching each other. Thrust up the palms 3 times. (Fig 19).
Figure 17, 18, 19, 20
2. Turn the palms to face downward with the middle fingers touching each other and lower the hands to the crown. Press tianmen with the middle fingers and with the back of the hands arching up and the back of the middle fingers attached together. Draw circles 3 times by moving the finger tips leftward, backward, rightward, forward. Press down while turning. (Fig 20) 3. Lower the hands with the tip of the middle fingers remaining attached to tianmen with the back of the hands facing upward. Lift up the hands until the arms are straightened. Lower the hands to the crown and repeat the actions of number 2. 4. Cross the fingers and thumbs and turn the palms to face the sky. Raise the hands and straighten the arms. Thrust up the wrists gently to draw vertical circles. Push the wrist forward, upward and downward alternatively; relax the shoulders, elbows and arms and do it 3 times. (Fig 21, 22)
Figure 21, 22, 23, 24
(iii) Open the earth-gate: 1. Lower the hands while keeping the fingers and thumbs crossed to the front of the lower abdomen with the palms facing the floor. Separate the hands while keeping the palms thrusting down until the tip of the middle fingers touching each other. Thrust down the palms and flex up the toes at the same time. Do it 3 times. (Fig 24) 2. Separate the finger tips a little and draw circles together with the knees. First move the knees forward, outward, backward, inward 3 times and then repeat in the opposite direction 3 times. Keep the toes flexed up while drawing circles with the knees.
Figure 25, 26, 27
(iv) Open qi orifices: 1. Relax the toes and reconnect the tip of the middle fingers together. Turn the palms to face the body and raise the hands to press the navel with the middle fingers. (Fig 25) 2. Trace the waistline to the back with the tip of the middle fingers and press mingmen . Turn the palms to face the back. Rest the right hand on the back with the base of the right middle finger touching mingmen . Rest the left hand on the right hand. (Fig 26) Push the hands backward laterally and push out mingmen to th back at the same time. Restore the position of the hands at the lumbar. Do it 3 times. 3. Turn the palms to face the body and press mingmen with the middle fingers. Separate the hands and trace the waist line with the middle fingers to the front. Stop the hands at the area between jingmen and zhangme . Turn the fingers to point downward with the palms facing the body. Detach the hands from the body about 10cm away and attach onto the body again. Do it 3 times. 4. Continue to use the middle fingers to trace the waistline to the front. Let the middle fingers meet at the navel. (Fig 27) 5. Push the middle fingers to the front to close the fingers and thumbs. On reaching the base of the fingers, before the palms touch each other, separate the fingers and restore the middle fingers to the navel. Do it 3 times.
ii. Important points and ideation (i) The actions to open up the human-gate are meant to open up laogong . Pay attention to the middle of the palms while thrusting out and turning the palms. Flex the fingers and thumbs to the back. On thrusting out ust keep thrusting out without relaxation in between. Use the mind and qi to thrust out for the second and subsequent thrusts. Turn the hands slowly while stay focused onto the emptiness outside.
(ii) When opening the sky-gate by using the middle fingers to press and turn on tianmen let the mind go into the head with a depth of 1.5 cun . When the middle fingers are pressing and turning on tianmen , make use the elbows to drive the wrists and let the wrists drive the fingers so as to increase the qi sensation.
(iii) When opening the earth-gate, rest the body weight on the middle and front portion of the soles. When flex up the toes, the heels are also flexing up and are not bearing the body weight, at the same time thrust
down the middle of the soles, that will help to open up yongquan . When drawing circles with the knees, the ankles should be relaxed and follow the movements of the knees. Keep the soles on the floor so as to allow the force of turning the knees to reach down to the soles.
(iv) The section to open up the qi orifices is to open up the acupuncture points around the waistline. When pushing out from mingmen , visualise that all qi orifices at the back, all hair follicles, and interstices of the skin are opened. When restoring the hands to mingmen all those that were opened will close. Visualise similarly when the hands are opening-closing at the sides and at the navel.
iii. Effect
With the conduction movements and visualisation the acupuncture points, hair follicles and skin interstices will be opened to allow a free flow of internal and external qi. That will allow the practitioner to get into the stage of “man within qi, qi within man”.
Exercise III: Crane’s stand, mindful inside.
i. Exercise (i) Continue from the above, close the hands and raise them to hunyuan place. Separate the hands to nipple breadth then close in to about half the distance. Open up to nipple breadth again. (Fig 28) Turn the palms to face each other with the left hand on top as if holding a ball. (Fig 29)
(ii) Massage qi ball: Move the right hand rightward, backward, leftward, forward in circle. Move the left hands forward, rightward, backward, leftward in circle (in opposite direction). At the same time contract and expand the distance between the two palms. Draw 3 circles with the hands, at the same time change the distance between the hands 3 times.
Figure 28, 29
(iii) Separate the hands as if tearing up the qi ball between the palms. Move left hand down to the left side of body while moving right hand upward to a level higher than the crown. Flex the left hand to thrust out the palm gently. Turn the right hand so that the palm is facing the sky at an angle with the upper arm slanting to the front at 15° and the forearm slanting to the back slightly. Relax the wrist and hand. While separating the hands, raise the left knee so that the thigh is parallel to the floor and the leg hanging down freely. Relax the ankle and let the toes point downward. (Fig 30)
Figure 30, 31, 32, 33
(iv) Relax the shoulders, elbows and wrists. Leading with the shoulders, do 3 push-pull naturally.
(v) Rest the left heel on the area slightly above the inner side of the right knee (near to xuehai ). Stay uprigh and turn the body to the left till 90° (Fig 31), then turn right until reaching 90°. Lower the left foot to the outer edge of right foot. The feet should form a right angle. (Fig 32). Shift the body weight to the left foot, raise the right foot and close the feet together.
(vi) Turn the right hand inward to focus slightly onto the crown to pour in qi. (Fig 33) Lower the right elbow to the side of body and lower the hand to the sternum level. The hand should now face downward and form a straight line with the forearm. At the same time turn the left hand inward and raise it to the abdomen level. Turn the left palm upward with the hand above the navel and parallel to the floor. The palms are now facing each other as if holding a ball.
(vii) Move the left hand leftward, backward, rightward, forward in circle. Move the right hand in circle in the opposite direction. At the same time contract and expand the distance between the two palms. Draw 3 circles with the hands at the same time change the distance between the hands 3 times.
(viii) Separate the hands as if tearing up the qi ball between the palms. Move the right hand down to the right side of the body while moving the left hand upward to a level higher than the crown. Flex the right hand to thrust out the palm gently. Turn the left hand so that the palm is facing the sky at an angle with the upper arm slanting to the front at 15° and the forearm slanting to the back slightly. Relax the wrist and hand. While separating the hands, raise the right knee so that the thigh is parallel to the floor and the leg hanging down freely. Relax the ankle and let the toes point downward.
(ix) Relax the shoulders, elbows and wrists. Leading with the shoulders, do 3 push-pull naturally.
(x) Rest the right heel on the area slightly above the inner side of the left knee (near to xuehai ). Stay uprigh and turn the body to the right till 90°, and then turn left until reaching 90°. Lower the right foot to the outer
edge of the left foot. The feet should form a right angle. Shift the body weight to the right foot, raise the right foot and close the feet together.
(xi) Turn the left hand inward to focus slightly onto the crown to pour qi down. (Fig 33) Lower the left elbow to the side of the body and lower the hand to sternum level. The hand should now face downward and form a straight line with the forearm. At the same time turn the right hand inward and raise it to abdomen level. Turn the right palm to face upward with the hand above the navel and parallel to the floor. The palms are now facing each other as if holding a ball.
ii. Important points and ideation The idea of this exercise originated from the way a crane would stand. Relax the whole body, push up baihu , lower the coccyx, pull up the perineum and tuck in the lower abdomen while doing this exercise. While standing on one leg, focus onto the yongquan of the feet. Maintain an idea of watching the surrounding while turning the body but with the mind stays connected inside. Relax the whole body during push pull and draw in qi to the hunyuan place on pulling in. Those who have mastered this exercise could add in the crane’s neck exercise of Body Mind Form.
iii. Effect This exercise is a very effective method to stay focused and bring in the external qi. This exercise is similar to the first exercise and emphasises on closing in qi. However the first exercise emphasises on cohering and accumulating qi at the hunyuan place but this exercise emphasises on maintaining at the middle inside to attract external qi to come in.
Exercise IV: Spread the wings to soar.
This exercise is derived from the observation of how a crane would take off and fly.
Figure 34, 35, 36
i. Movements and postures (i) Spreading the wings: 1. Continue from the previous exercise; turn the palms to face each other with the hands at nipple breadth. Open-close 3 times at hunyuan place level. Close the hands to half the nipple breadth and open to the original positions. (Fig 34)
2. Turn the palms to face upward, raise the forearms with the upper arms attach to the costal area. Raise the palms to shoulder level while keeping the hands flexed with the palms facing the sky. (Fig 35) Hold the upper arms and turn the forearms sideways so that the fingers and thumbs would point to the sides. (Fig 36) 3. Leading with the tip of the fingers spread out the arms sideways into a straight line. (Fig 37). Retract the forearms with the palms facing the sky. Lower the elbows until the upper arms are attached to the thorax. Keep the palms facing upward. (Fig 38)
Figure 37, 38 4. Turn the forearms to the front (Fig 39) while holding the upper arms. Lower the forearms to form a right angle with the upper arms with the palms facing upward and forming a straight line with the forearms. (Fig 40)
Figure 39, 40, 41
Figure 42, 43, 44, 45, 46, 47
5. Spread out the forearms to the sides of the body. (Fig 41) Hold the upper arms, raise the forearms until the hands are next to the shoulders with the palms facing the sky. (Fig 42) 6. Leading with the finger tips, spread out the arms into a straight line. (Fig 43) Retract the forearms with the palms facing the sky. Lower the elbows and let the upper arms attach to the costal area with the palms facing the sky. (Fig 44) 7. Turn the forearms and move the hands to the front. (Fig 45) Hold the upper arms, lower the forearms to form right angles with upper arms with the palms facing the sky. (Fig46)
Figure 48, 49
(ii) “Flying”: 1. Turn the palms to face each other. (Fig 47) Open-close to spread out the arms. Open them wider than closing them and raise the arms while opening so that the arms spread out into a straight line. The openclose should be led by the elbows to elicit a wave-like movement of the upper limbs. Turn the hands downward and outward on spreading out and turn the hands upward and inward on closing in. When the arms spread out to a straight line the palms should be facing the front. (Fig 48) 2. Turn the palms to face the floor and close the arms to the front through 4 open-close until the hands are at shoulder level and breadth. The open-close should be led by the elbows to elicit a wave-like movement of the upper limbs. Turn the hands outward and downward on closing in. The movements of the arms should be small on opening up. Turn the elbows upward and outward to spread out. Keep the palms facing downward during the open-close until the arms are in front of the body. (Fig 49) Open-close 4 times to spread out the arms into straight line. Again lead with the elbows to elicit wave-like movements during the open-close. Turn the elbows downward and outward on opening out and turn the elbows upward, inward on closing in until the arms form a straight line with the palms facing downward all the time. (Fig 49) 3. Turn the palms to face the front. (Fig 50) Close the arms and hands to hunyuan place through 4 openclose with similar previous actions. Point the fingers to the front and close the hands in front of the hunyuan place. (Fig 51, 52)
ii. Important points and ideation (i) Spreading wings: The hands are flexed and straightened a few times during this exercise. The important thing is to keep the palms facing the sky and relax the wrists to allow the hands to position naturally. Keep the upper arms attached to the costal areas on moving the hands to the front while holding a right angle with the upper arm and forearm. When the forearms are at the sides the chest should be stretched open with the
shoulder blades squeezed to the middle. Maintain the squeeze on the shoulder blades while raising the forearms. On spreading out the arms, open up the shoulder blades and pay attention to the stretch onto the upper limbs.
Figure 50, 51, 52
(ii) “Flying”: Relax the shoulders, elbows and wrists while doing this exercise. Pay attention to the vertical circular movements of the shoulder blades during the exercise. Each open-close is conducted by using the elbow to draw a circle. Pay attention to the upper limbs. On opening up the arms are springing out; on closing in the arms are massaging inward. Synchronise the open-close with the cupping and thrusting of the chest together with the natural straightening and relaxing movements of the lower limbs.
During this exercise be attentive of the execution, pay attention onto the middle of the palms on spreading wings and pay attention to sanzhong and the area between the shoulder blades. When the hands are flexed in front of the shoulders and arms, mentally connect the hands with the shoulders to facilitate the connection of the qi of the head and shoulders to have a stronger sensation of “man within qi” during “flying”.
iii. Effect This exercise not only strengthens the open-close, coherence-dispersion of bodily qi but also allows the body to connect with external qi so as to strengthen the connection of the internal organs with the nature. When the internal qi is sufficiently built the arms will tremble naturally; do not force it out.
The first exercise is mainly to focus the mind inward and bring in qi. The second exercise is to open up the qi valves. The third exercise is to bring in the focus (mind) and qi. The fourth exercise is to open the mind and qi outward. Through these four exercises the mind and qi will interact and the connection between the inside and outside of the body is being strengthened. With this preparation the subsequent practice on the internal organ qi will be highly effective.
Exercise V: Heart practice i. Movements and postures (i) Turn the fingers upward to close the hands in front of the sternum. (Fig 53) With the middle fingers attached to each other, separate the base of palms and curl other fingers and thumbs into the palms to form the heart mudra. (Fig 54, 55) Turn the fingers to point to the front.
Figure 53, 54, 55
(ii) Straighten the arms at shoulder level. (Fig 56) Leading with the middle fingers, move the forearms upward and inward. Lean the head slightly backward and press shangen (between the inner corners of the eyes) with the middle fingers. Keep the middle fingers parallel to the floor. (Fig 57)
Figure 56, 57, 58, 59
(iii) Turn the base of the palms leftward, upward, rightward and downward to draw a circle and pronounce xing at the same time. Breathe in through the nose naturally. Pronounce the syllable once with every circle. Turn three circles and reverse the turn 3 times.
(iv) Lower the middle fingers to press onto sanzhong . Keep the middle fingers parallel to the floor. (Fig 58) Turn the base of the palms leftward, upward, rightward, downward to draw circles. Pronounce xin once with every circle. Turn three times and then reverse the turn three times.
(v) Turn the middle fingers to point to the front with the base of the palms attached onto the body below the sternum. (Fig 59) Turn the base of the palms leftward, upward, rightward, downward to draw circles. Pronounce xiang once with every circle. Turn three times and then reverse the turn three times.
ii. Movements and ideation Keep the middle fingers attached as much as possible. Cross the other fingers and thumbs inside the palms and try to have the fingers and thumb to gather at the middle of the opposite palm. Close the base of the palms as much as possible. While pressing onto shangen and sanzhong keep the middle fingers parallel to th
floor. The trick is to fold the shoulder blades to the front, cup the chest and raise the elbows.
Use the elbows to move the wrists and hands while drawing circles with the base of the palms. That will increase the qi sensation. When pronouncing xiang draw circles with the middle fingers as large as possible but keep the base of the palms attached to the body. Keep a blissful emotion while doing this exercise. During the pronunciation of syllables pay attention to the changes of qi inside the relevant acupuncture points.
iii. Effect This exercise strengthens the function of the physical organ, qi and emotion of the heart. It strengthens the open-close of heart qi and its connection with the hunyuan place. Shangen is connected to the heart and brain. Pressing shangen while pronouncing xing should clear up the mind.
Exercise VI: Kidney practice i. Movements and postures
Figure 60, 61, 62
(i) Undo the heart mudra and curl the index, middle and ring fingers. Press the thumbs onto the nails of the index, middle and ring fingers and straighten the small fingers to form the kidney mudra. (Fig 60) Attach
the tip of the small fingers and turn palms inward. Lower the hands to navel level and press the navel with the small fingers. (Fig 61) Trace the waist line to the back with the little fingers and press mingmen . Turn the palms to face backward and press mingmen with the small fingers. (Fig 62)
Figure 63, 64 (ii) Bend forward while keeping the lumbar straight until t he head is at the hip level. Arch the lumbar down and raise the head while tuck in the chin, flex up the buttocks and the coccyx. (Fig 63) Arch up the waist, raise mingmen , flex the coccyx to the front. Maintain the position of the head and chest. (Fig 64) Do the arching of the lumbar 5 times.
(iii) Arch the lumbar up and straighten the body slowly. Trace the waistline to the front with the small fingers. Turn the palms inward and press the navel. (Fig 61)
Figure 65, 66, 67, 68
(iv) Raise the small fingers along the Conception Vessel to chest level. Turn the palms to face upward and raise them to xuanji . Turn the small fingers to point to the front and close the edges of the small fingers and palms together. (Fig 65). Raise the hands to shangen , separate the base of the palms, turn the palms inward and press shangen gently with the small fingers. (Fig 66) (v) Move the small fingers sideways to the tip of the ears, passing the area between the eyes and eyebrows. Trace the small fingers on the helix and into the external auditory canal. Turn the palms to face the front. (Fig 67)
(vi) Lean the head backward slightly, flex up the coccyx and breathe in naturally. (Fig 68) Restore the head and coccyx and pronounce ei , yu , ying . Do it 5 times.
ii. Important points and ideation To hold the kidney mudra, try to close up the nails of the index, middle and ring fingers completely. Straighten the small finger and attach it to the ring finger. On bending down, keep the back straight and tuck in the abdomen. Lift up the head but tuck in the chin. Keep the lower limbs straight forcefully with the body weight rested on the heels. Arch the lumbar to push up mingmen on breathing in while tucking the abdomen and pull up huiyin to flex down the coccyx. On breathing out relax the waist and huiyin . Let the hands at th lumbar go up and down together with the breathing. When raising the hands along the Conception Vessel mentally bring qi up from mingmen along the spine to baihui and follow the small fingers into the ear canal During pronunciation of the syllables pay attention to mingmen , pull up huiyin and the urinary and anal openings slightly at the same time.
iii. Effect This exercise strengthens the physical organs, qi and will power related to kidney. It strengthens the rise up of kidney qi and its connection with the hunyuan place. The ears and the two openings (urinary and anal) are the orifices of kidney. Working on them will strengthen the storing function of the kidney. Bring up the feeling of fear during this exercise to strengthen the storing function of the kidney.
VII. Exercise VII: Spleen (pancreas) exercise
i. Exercise
Figure 69, 70, 71, 72, 73
(i) Pull out the small fingers, undo the kidney mudra and let the fingers and thumbs point upward. Turn the palms inward and position them next to the ears. Straighten the arms and turn the palms forward. (Fig 69) Lower the arms to the front and arch the back to bend down. Stop when the head is at the hip level with the arms dropping down. (Fig 70)
(ii) Turn the palms to face each other and pull up a qi ball from the earth to the hunyuan place, flex up the toes (keep them flexed up through out the exercise). Rest the body weight on the rear half of the soles. With the palms facing upward perform 5 hands-windings. Move the hands downward, inward, upward, outward with one hand about 10cm on top of the other. The tip of the fingers should be next to the base of the other
hand. (Fig 71)
(iii) Separate the hands, press the middle fingers onto the navel with the tip of the thumbs touching each other at the upper abdomen. (Fig 72 – depicted upright position for easy viewing but actually the body is still arched down.) Raise the hands to tiantu (the dent between clavicles), separate the thumbs along the clavicles to the sides with the middle fingers follow suit to the front of the shoulders. (Fig 73) Glide the hands outward, downward, inward, upward on the breasts for 3 circles and then reverse the movement for 3 circles. At the end of the circle, the tip of the middle finger should meet at tiantu . Lower the hands to the sternum and separate them to the sides. Move the hands over dabao to spread out to the back with the palms facing upward. (Fig 74) Keep the arms straight and close them to the front until they form a straight line. Turn the palms to face downward and continue to close the arms to the front and lower them when they reach the front. (Fig 75)
Figure 74, 75
(iv) Turn the palms to face each other and pull up a ball of qi to the hunyuan place. Perform hands-winding with the palms facing upward 5 times (as in step (ii)). (Fig 76)
Figure 76, 77
(v) Separate the hands, connect the middle fingers and thumbs together at the tips and raise the hands to the sternum. Glide the hands along the ribs to the sides to the costal areas. Vibrate the hands gently on the costal areas. (Fig 77) Glide the hands to the lumbar at the back and press mingmen with the middle fingers and place the hands across the waist and massage. Pay attention to the changes inside the waist during breathing. (Fig 78) Return the hands along the same path to the sternum and vibrate the hands gently on passing the costal areas. (Fig 79) Connect the middle fingers and thumbs together and lower the hands to the navel. (Fig 80)
Figure 78, 79, 80
(vi) Separate the hands and use the thumbs to trace the waist line to the sides to zhangmen (tips of 11 th rib). Press zhangmen and relax the toes. Hold spleen (pancreas) mudra: straighten the thumbs and curl the four fingers into the palm tightly. (Fig 81) Breathe in deep down to the waist and pronounce gang , fu , zhong on breathing out. (Fig 82) Do it 5 times. Straighten up slowly and turn the body to the left and right three times.
Figure 81, 82
ii. Important points and ideation This exercise is done with the lumbar arched. Tuck in the abdomen and pull up huiyin and keep the toes flexed up all the time. During the hands-winding think of the hands are lingering with fine strings which are unbreakable. Send the qi in the hands into hunyuan place during the hands-winding. The movements of hands on the body are meant to connect the heart, lung, liver and kidney. Therefore where the hands are the focus should be deep inside the body.
At the beginning, pronounce the syllables while standing upright by straightening the body slowly with the thumbs on zhangmen . Pronounce the syllables with the body arched only when there is clear vibrating sensation inside the spleen (pancreas) area during pronunciation. Otherwise the vibration will not be felt easily.
iii. Effect The spleen (pancreas) controls digestion and the transportation of nutrient qi to the whole body. The spleen (pancreas) controls ideation therefore traditionally irrespective of practising the process of “interaction of water (kidney) and fire (heart)”, “connection of heart and kidney” or “building relation between liver and kidney”, the ideation of spleen (pancreas) is needed. In Zhineng Qigong, the location of the spleen (pancreas) is part of the hunyuan place. Therefore the interaction of the heart qi, lung qi, liver qi and kidney qi with the qi of hunyuan place is closely related to the spleen (pancreas). The movements in this exercise are mainly going over the other four organs to strengthen their connection with hunyuan place and to strengthen the physical body, qi and ideation function of the spleen (pancreas). This is an important step to transform the five internal organs qi. Pancreas is about ideation – deep thinking process. Just focus onto the tip of nose will do.
Exercise VIII: Liver practice i. Exercise
Figure 83, 84, 85
(i) Undo the spleen (pancreas) mudra, turn the palms to face the body. Extend the arms forward and close them inward. Close the forearms to the front of the body with the right forearm above the left. Place the right palm on top of the left chest with the left arm underneath. (Fig 83) Glide the right palm down from the left chest to right qimen and riyue , attach the palm on the ribs. At the same time turn the left palm upward and move it to the front to shoulder height. Stare at the tip of the index finger and move the left arm to the left with the body following suit. At 90°, hold the liver mudra: use the thumb to press onto the middle, ring and small fingers, straighten the index finger. (Fig 84, 85) Continue to turn the body until the left arm is pointing to the back, turn the left palm downward. (Fig 86) Extend and contract the arm slightly to point the hand and finger to the back for 8 times.
Figure 86, 87, 88
Leading with the left arm turn the body to the front. At 90°, turn the palm upward and continue to turn to the front, then continue to the right and turn the palm downward at 90°. Continue to turn the body and bend the elbow until the arm is pointing to the back. (Fig 87) Extend and contract the arm slightly to point the hand and finger to the back for 8 times. Straighten the left forearm and turn the body to the front. Turn the palm downward at 90°. Continue to turn to the front.
(ii) Retract the left hand to the front of the right chest, move the right hand across the abdomen to the left, turn the right palm upward and position it underneath the left elbow. Undo the liver mudra, and glide the left hand down to left qimen and riyue . Attach the palm on the ribs. At the same time move the right palm t the front to shoulder height. Stare at the tip of index finger and move the right arm to the right with the body following suit. At 90°, hold the liver mudra. Continue to turn the body until the right arm is pointing to the back, turn the right palm to face downward. Extend and contract the arm slightly to point the hand and finger to the back for 8 times.
Leading with the right arm turn the body to the front. At 90°, turn the palm to face upward and continue to turn to the front, then continue to the left and turn the palm to face downward at 90°. Continue to turn the body and bend the elbow until the arm is pointing to the back. (Fig 87) Extend and contract the arm slightly to point the hand and finger to the back for 8 times. Straighten the right forearm and turn the body to the front. Turn the palm to face downward at 90°. Continue to turn to the front. Lower the elbow to retract the right hand to press onto right qimen and riyue area. Turn the left hand into the liver mudra, press onto left qimen and riyue area. Point the index fingers straight down with the base of the index fingers pointing up to the nipples. (Fig 88)
(iii) Pronunciation: breathe in naturally and pronounce tü , ju , ling . Do it 5 times
ii. Important points and ideation This exercise requires movements with straight arms. Pay attention to the relaxation of the shoulder, elbow and wrist, do not exert them rigidly. Synchronise the arm movement with the shoulder movement on pointing to the back. On pulling the mudra inward, contract the corresponding shoulder inward while extend the other shoulder outward so as to drive the arm and hand to press on the ribs. Focus deep inside to send in
external qi to nourish the liver. On pointing outward the hand pressing onto the ribs should be relaxed with the shoulder contracting slightly as if to drive out the other shoulder. The shoulder, palm and finger of the arm with the mudra pointing out is exerting outward on pointing outward as if to connect the liver qi with the outside.
In this exercise the eyes should stare at the tip of the middle finger all the time. Be mindful of the connection between riyue points with the shangxing (at the middle, an inch inward from hair line) at the crown. Stare at the tip of index finger and naturally there will be changes on tianmu . During the process to change the hands while gliding the hand up from one side of the ribs to the other side, mentally send liver qi to the hunyuan place. This is to allow liver qi to interact at the hunyuan place to promote the engendering function of the hunyuan place – this is an important step, do it attentively. The emotion involved in this exercise is anger.
iii. Effect This exercise is mainly to nourish the physical organ, qi and emotion of liver. Pay attention to the practice to pronounce líng which makes use of liver qi to open up the hunyuan place. Identifying the hunyuan place would allow us to consciously bring in the internal organ qi to interact and transform there.
Exercise IX: Lung practice
i. Exercise
Figure 89, 90, 91
(i) Undo the liver mudra, turn the palms upward and form the lung mudra: extend ring finger and press down the fingernails of index, middle and small fingers with the thumb. (Fig 89) Connect the ring fingers at the stomach area. (Fig 90) Turn the palms to face upward and move the hands upward along Conception Vessel. At sternum level, turn the palms to face inward and continue to raise the hands to the throat with the upper arms parallel to the floor. (Fig 91)
Figure 92, 93
(ii) Spread out the upper arms slightly to the back. Use the forearms to lead the ring fingers to trace the clavicles to the sides, thrust out the chest and arch the wrists until the tip of the ring finger reach the shoulders. (Fig 92) Use the ring fingers to draw circles at the outer upper chest. First move the fingers outward, downward, inward, upward to draw 3 circles, then reverse the direction for 3 circles. Use the elbows to drive the hands, try not to lower the elbows below shoulder level.
(iii) Spread out the forearms to the sides until the arms form a straight line with the palms facing upward. (Fig 93) Squeeze in the shoulder blades, flex the wrists inward with the ring fingers pointing upward, keep the arms straight. Relax the wrists and open up the shoulder blades with the ring fingers pointing sideways. Sweep up the forearms until the hands are in front of the shoulders (Fig 94). Use the ring fingers to draw circles at the outer upper chest. First move the fingers outward, downward, inward, upward to draw 3 circles, then reverse the direction for 3 circles.
Figure 94, 95A, 95B
(iv) Spring out the arms to the front at 45° from the sides; straighten the arms with the palms facing upward. (Fig 95A, B) Turn the palms inward and flex the wrists inward so that the ring fingers are pointing to each other. Close the arms to the middle until the tip of the ring fingers are touching each other with the hukou slightly lower than shoulder. (Fig 96) Retract the arms to the area above sanzhong . (Fig 97) Raise the lung mudra to the throat, keep the upper arms straight. (Fig 98)
Figure 96, 97, 98
(v) Spread the upper arms to the back slightly. Use the forearms to move the ring fingers on the clavicles to the sides, thrust out the chest and arch the wrists until the tip of the ring finger reach yunmen at the front of
the shoulders (Fig 99). Press the ring finger onto yunmen . Use the shoulders and elbows to drive the wrists and hands to draw 4 circles. Pronounce sang during the first circle. Pronounce si during the first half of the second circle and breathe in quickly to complete the si syllable during the second half. Pronounce song during the third circle. Breathe in naturally during the fourth circle. Repeat four circles with similar pronunciations. Then reverse the circles four times twice with similar pronunciations. Then undo the lung mudra, lower the hands and forearms to the sides of the body and extend the forearms to the front with the palms facing upward. (Fig 100)
Figure 99, 100
ii. Important points and ideation The movements in this exercise are clear and easy to command. Pay special attention to the action of drawing circles with the ring fingers. Do not lower the upper arms and keep the shoulders relaxed. Mentally let the hands and fingers merge with the shoulders, this is the trick to open up the shoulder joints. When the shoulders and the apex of the lung are full of qi the shoulders would exude qi light. In steps (iii) and (iv) there are movements with the arms straightened and the wrists flexed inward. In step (iii) on squeezing in the shoulder blades, flexing the wrists and pointing the ring fingers upward the back of the elbows would have strong qi sensation. Press the tip of the tongue onto the gap between the upper and lower incisors during the pronunciation of si while breathing in, breathe in quickly and the lower dantian would tighten up This is an effective method to strengthen the lower dantian. Focus onto the area around shenzhu (underneath the 3 rd thoracic vertebrae) on pronouncing song and relax the whole body at the same time. During the practice, maintain a compassionate emotion to improve the “contraction” function of lung.
iii. Effect This exercise nurtures the physical organ, qi and emotion of lung and strengthens the holistic effect of lung and hunyuan place. The pronunciation of si on breathing in strengthens the connection and the transformation between lung qi, internal organ qi and bodily qi to allow the whole body to be well nourished with qi.
The five exercises work on the physical organs, qi and mind of the five internal organs. The five core exercises start with the heart because the heart commands clarity of the mind. The exercises end with the lung because the lung commands qi, we work on it to send qi to the whole body. Combining the exercises on the heart and the lung would mean practising the mind and qi together. The first two exercises are the heart and the kidney exercises, traditionally this is known as “interacting fire with water”. The third and fourth exercises are about the liver and lung, traditionally this is known as “combining emotion and character”. Ideation belongs to the spleen (pancreas) and it is at the middle. The arrangement of the five exercises is according to the reverse restraining order to reflect the principle of “reversion as the use” in qigong. Note that the practice here is not the same as the traditional practice of Five Phases.
After the core exercises that work on the internal organs and strengthen the hunyuan place, the subsequent four exercises are meant to strengthen the connection between the internal organ qi and bodily qi.
Exercise X: Cranes walk to move qi through out the body
i. Exercise
Figure 101, 102, 103, 104
(i) Continue from the previous exercise; shift the body weight to the right foot, lift up the left foot. Leading with the left heel, kick out the left foot. (Fig 101, 102) Straighten the left leg, flex down the left foot and lower the foot with the tip of the foot touching the floor first. Shift the balance to the left foot, lift up the right heel and extend the arms to the front at shoulder level with the palms facing upward. (Fig 103) Lean to the front, spread out the arms, straighten the right leg to the back with the toes and foot flexed, until the right leg is parallel to the floor and the arms spread out into straight line with the palms turned down to face the floor. The head is raised, the chest is stretched open and the lumbar is arched down to maintain balance. (Fig 104)
Figure 105, 106
(ii) Continue to spread the arms to the back, retract the right leg, bend the right knee with the right sole facing upward, straighten the body at the same time and bring the hands to the front. (Fig 105) Straighten the body, continue to draw in the right leg and leading with the right knee, raise the right thigh to the front until it is parallel to the floor with the right leg hanging down. Relax the ankle and when the right thigh is parallel to the floor the foot would be pointing to the front with the hands next to the ribs and the palms facing upward. (Fig 106)
(iii) Leading with the right heel, kick out the right foot and extend the arms to the front. Straighten the right leg, flex down the right foot and lower the foot with the tip of the foot touching the floor first. Step firmly with the whole right foot and shift the body weight to the right. Raise the left heel, extend the arms to the front at shoulder level with the palms facing upward. Lean to the front, spread out the arms, straighten the left leg to the back with the toes and foot flexed up, until the left leg is parallel to the floor and the arms spread out into a straight line with the palms facing downward. The head is raised, the chest is stretched open and the lumbar is arched down to maintain balance.
(iv) Continue to spread the arms to the back, retract the left leg, bend the left knee with the left sole facing upward, straighten the body at the same time and bring the hands to the front. (Fig 105) Straighten the body, continue to draw in the left leg and leading with the left knee, raise the left thigh to the front until it is parallel to the floor with the left leg hanging down and the foot pointing to the front. Lower the left foot and stand with the feet close together. The hands would be next to the ribs with the palms facing upward. This exercise could be repeated many times.
ii. Important points and ideation This exercise is conducted by using the mind to mobilise the body and conduct qi movement. The movements were derived from how a crane walks in shallow water. Therefore stay very clam during the execution. Pay attention to the middle fingers on spreading the arms. Contract the lumbar and flex to the front to pull in the whole hip on retracting the knee. Maintain a springy force on kicking out the heel. The arms should be spread and retracted in a natural, easy manner to exhibit the peaceful character of the crane.
iii. Effect This exercise aims to strengthen the function of the mind to command body and qi. It is also a way to practise “mind in body”.
XI. Exercise XI: Trembling
Figure 107, 108, 109, 110
i. Exercise (i) Lower the arms naturally and relax the whole body. Keep the body upright and relax the waist and lower the coccyx. Move the two pelvic girdles to the front and back alternatively to drive the body and limbs into tremble. Relax the feet and stand firmly. Do it for 2 to 3 minutes. (Fig 107)
(ii) Drop the arms with the palms facing the back. Leading with t he elbows raise the wrists vigorously to the front until the arms are at 15° to the body with the back of the palms facing the front and the fingers pointing downward. (Fig 108) Pull the arms to the back until they are next to the body with the hands flexed up. (Fig 109) Do it 3 times.
(iii) With the arms straightened and the hands flexed up, raise the heels in three stages to the highest point, rest the body weight on the toes. (Fig 110) Then relax the soles, shift the balance to the back and drop the body down so that the heels would drop down naturally and rapidly. Do it 3 times.
ii. Important points and ideation Use the pelvic girdles to drive the whole body into a tremble, do not use the arms. The key is to relax the waist and the shoulders. Note that this is not done by moving the buttocks left and right. It is the movement of the hips that drives the movement of the abdomen, which subsequently drives the thorax to move the shoulders and limbs. Relax the lower limbs and allow the movement of the pelvis to drive the lower limbs into movement. During the tremble, relax the body, stay clam and mindful of the whole body.
The second part of the exercise of moving the wrists to the front and back should be done forcefully. Stretch the arms to the front by push out the back of the forearms and the wrists. Exert on the base of palms on pulling the arms backward.
The third part of the exercise involves raising the heels. Use baihui to pull up the whole body. Pause for a moment at the highest point with the toes gripping onto the floor. Subsequently relax the pull from baihui , relax the toes, shift the body weight to the back and the body would drop down naturally. This would produce a strong vibration straight up to the head.
iii. Effect
The tremble in this exercise would mobilise the lower dantian qi to spread out into the whole body. The two sides of the pelvis would drive the thorax and allow the qi of hunyuan place to drop down to lower dantian to strengthen bodily qi. Therefore before there is sufficient qi in the hunyuan place practitioner would experience pain on the costal areas and discomfort in the hunyuan place. This exercise would allow qi to fill up the whole body and get the effect of interacting lower dantian and hunyuan place. The second part and the third part of the exercise would balance up the qi flow of the body and facilitate the infiltration of qi
deep into the body.
XII. Exercise XII: Ascending and descending gracefully
Figure 111, 112, 113 i. Exercise (i) Continue from the above, move the wrists inward until they are in front of the lower abdomen with the palms facing upward and the middle fingers touching each other. Raise the hands to hunyuan place level, at the same time shift the balance to the right and raise the left heel with only the fourth and fifth toes touching the floor. (Fig 111)
(ii) Raise the hands to xuanji level and turn fingers to point forward with the sides of small fingers touching each other. Continue to raise the hands to face level. Separate the hands and turn the hands outward, backward while continue raising them until the arms are relaxingly straight and the hands are on top of the head with the palms facing the sky. (Fig 112)
(iii) Lower the arms sideways to shoulder level to form a straight line. (Fig 113) Continue to lower the arms with the palms facing downward, bend the knees and squat down until the arms are at 15° to the body. Close the tip of the thumb to the tip of middle finger to form a “crane’s beak” mudra. (Fig 114, 115) Raise
the arms and straighten the body slowly. When the arms reach the shoulder level, undo the crane’s beak mudras. (Fig 113) Lower the body again and do it 3 times. At the last one, lower the hands and put down the left foot.
Figure 114, 115
(iv) Turn the hands inward until they are in front of lower abdomen with the palms facing upward and the middle fingers touching each other. Raise the hands to hunyuan place level, at the same time shift the balance to the left and raise the right heel with only the fourth and fifth toes touching the floor.
(v) Raise the hands to xuanji level and turn the fingers to point forward with the sides of small fingers touching each other. Continue to raise the hands to the face level. Separate the hands and turn the hands outward, backward while continue raising them until the arms are relaxingly straight and the hands are on top of the head with the palms facing the sky.
(vi) Lower the arms sideways to shoulder level to form a straight line. Continue to lower the arms with the palms facing downward, bend the knees and squat down until the arms are at 15° to the body. Hold crane’s beak mudras. Raise the arms and straighten the body slowly. When the arms reach the shoulder level, undo the crane’s beaks. (Fig 113) Lower the body again and do it 3 times. At the last one, lower the hands and put down the right foot. Close the hands to the front and turn the palms to face upward with the middle fingers touching each other in front of the lower abdomen. Straighten the body.
ii. Important points and ideation
In step (i) and step (iv), for the fourth and fifth toes to touch the floor they should not bear any weight. Do not turn the raised knee sideway otherwise qi would not be able to go up easily. For step (ii) and step (v) the movements should be fluid, continuous. On lowering the hands, relax the shoulders, drop the elbows and flex the wrists down. On raising the arms relax the elbows and wrists, do not straighten the arms rigidly. Tuck in the chin and let the body be straightened by the pull from baihui and the tip of the the ears. Let daz (underneath the seventh cervical) lead the body into up-down movement. At the same time be mindful of the crane’s beak.
iii. Effect This exercise is to return all the qi into hunyuan place and then let qi of middle dantian and lower dantian nurture the upper dantian. The movements of the four limbs are meant for this.
XIII. Exercise 13: Qi of Hunyuan place to connect with the nature
i. Exercise (i) Raise the palms to the hunyuan place level with the left hand on top of the right and the tip of the thumbs touching each other gently. This is called “stillness mudra” (Fig 116) Raise the hands to sanzhong , turn the palms to face inward and continue to raise the hands to the front of the forehead. Turn the palms to face outward and raise them above forehead level. (Fig 117) Separate the hands and lower them sideways into a straight line. Continue to lower the hands with the palms facing downward to hip level. Close the palms to the front of the lower abdomen. Close the hands with the left hand on top of the right and the tip of the thumbs touching each other gently. Raise the hands to hunyuan place level and repeat the previous movements. Do it for 3 times. At the third one, when the hands meet in front of lower abdomen, form “double rings stillness mudra”. (Form the hunyuan finger-ring and let the tip of the thumbs touching each other.) Raise the hands to the hunyuan place level.
Figure 116, 117, 118, 119, 120
(ii) Turn the left palm to face downward to cover the right palm, then pull the two palms apart to the sides. Let the palms face each other at an angle on separating them. Turn the palms while separating the arms to form a straight line at shoulder level. Use the elbows to lead the separation of the hands. Then turn the palms and sweep the hands upward to the front of forehead, cross the wrists with the left hand flexed up above the right hand, with the right palm facing downward. (Fig 118) Lower the hands to hunyuan place level to form Sky and Earth mudra. (Fig 119) Turn the right palm to face upward and relax the left wrist to allow right palm to cover the right palm. Then separate the arms and repeat the above. Do it 3 times.
(iii) Undo the mudras, cover the left hand on top of the right hand. Pull the hands apart and form hunyuan palms. (Fig 120) Stand upright, breathe in naturally and pronounce qing . Do it 5 times.
Restore the hands at the sides of the body. End.
ii. Important points and ideation On raising the hands in step (i) do not press the thumbs against each other strongly. Be mindful of the point where the tip of thumbs are touching. When the hands are separating above the forehead pay attention to the movements of the hands, look at them from the slit of the vision. On raising the hands in front of the body, pay attention to the actions and postures of the hands. Likewise for step (ii). When the hands are in front of the crown, pay special attention to the actions and postures of the hands. If necessary, lean the head backward a little but not too much otherwise it might affect the qi flow. The pronunciation of only one syllable, qing , is to collect qi at hunyuan quarters.
iii. Effect This exercise is to sooth the qi and returns it to hunyuan quarters.
Section 3: Uniting Internal Organ Qi to One
Close the feet together and keep the body upright. Gaze to the front, pull in the vision and close the eyes gently. Touch the tip of the tongue onto the slit between the upper and lower incisors, relax the whole body. (Fig 1)
Figure 1, 2, 3
Flex up the fingers and palms with the fingers pointing to the front, the palms facing downward. Thrust down the palms and flex up the toes. Do it 3 times. (Fig 2)
Draw circles with the hands and the knees at the same time. First draw them forward, outward, backward, inward for 3 times then reverse the circle 3 times. Draw small circles and do it slowly and evenly. (Fig 3) Relax the wrists and lift qi up to navel level. Cup the hands gently and turn them inward to send qi into the navel. (Fig 4)
Figure 4, 5, 6, 7, 8
Turn the palms to face upward with the middle fingers touching each other. Hold hunyuan finger-rings and raise the hands to hunyuan level (Fig 5). Draw lateral circles together with the knees. First draw it forward, outward, backward, inward 3 times; then reverse the circle 3 times. (Fig 6) Raise the hands to xuanji , undo the finger-rings and relax the toes. (Fig 7) Turn the fingers to point forward (Fig 8) and extend the arms until the hands are at shoulder level and breadth with the fingers pointing downward, the palms facing forward. Thrust out the palms 3 times. (Fig 9) Turn the fingers outward, upward, inward and thrust out three times. (Fig 10) Maintain the thrust and spread out the arms into a straight line. Thrust out the palms 3 times. (Fig 11) Turn the fingers upward, backward, downward and then thrust out the palms 3 times. (Fig 12) Turn the fingers backward, upward, forward and then thrust out the palms. (Fig11) Maintain the thrust and close the arms to the front to shoulder breadth. (Fig 10) Relax the wrists and turn the palms to face upward. (Fig 13) Retract the forearms to the front of the chest, close the outer edges of the small fingers together. (Fig 14) Relax the shoulders and the elbows. Raise the hands to the middle of eyebrows, (Fig 15) draw lateral circles together with the knees. First draw it forward, outward, backward, inward 3 times; then reverse the circle 3 times.
Figure 9, 10, 11, 12, 13, 14
Separate the hands to the sides of the head (Fig 16) while turning the fingers to point to the back with the palms facing upward. (Fig 17) Raise the hands until the arms are almost straight. (Fig 18) Draw lateral circles. First draw it forward, outward, backward, inward 3 times; then reverse the circle 3 times. Turn the hands so that the middle fingers point to each other, thrust up the palms, (Fig 19) connect the middle fingers, turn the palms to face downward, lower the hands to the crown. Press the middle fingers onto tianmen and close the base of middle fingers together. (Fig 20) Draw circles with the base of middle fingers. First move them leftward, forward, rightward, backward 3 times then reverse 3 times. Press the middle fingers deep into the head.
Figure 15, 16, 17, 18, 19, 20
Hold the heart mudra by curling the index, ring and small fingers inward and press the upper flex of the middle finger with the thumb. (Fig 21) Attach the back of middle fingers together and lower the hands from the front to let the middle fingers press onto shangen . (Fig 22) Turn the base of the palms to draw circles. First move them upward on the left and downward on the right for 3 times and pronounce xing 3 times at th same time, then reverse the circle 3 times and pronounce xing 3 times. Separate the middle fingers to the inner corners of the eyes (Fig 23) and massage in circles upward, outward, downward, inward 3 times and reverse 3 times. Return the middle fingers to shangen and lower them to suliao at the tip of the nose and press it 3 times. (Fig 24) Separate the middle fingers to yingxiang at the sides of the nose. (Fig 25) Massage in circles upward, outward, downward, inward 3 times and reverse 3 times. Return the middle fingers to the tip of the nose and lower them down to renzhong . Separate the middle fingers and massage the lower area of the openings of the nostrils. (Fig 26) First pull the middle fingers to the sides 9 times, then push the middle fingers to the middle 9 times. Keep the middle fingers within the area of the openings of the nostril.
Figure 21, 22, 23, 24, 25, 26, 27, 28
Close the middle fingers and lower them to sanzhong . (Fig 27) Turn the base of the palms to draw circles. First move them upward on the left and downward on the right for 3 times and pronounce xin 3 times, then reverse the circle 3 times and pronounce xin 3 times. Lower the hands to the area underneath the sternum. (Fig 28) Turn the base of the palms to draw circles. First move them upward on the left and downward on the right for 3 times and pronounce xiang 3 times, then reverse the circle 3 times and pronounce xiang 3 times
Figure 28, 29, 30, 31, 32
Separate the hands and form the kidney mudra. Attach the small fingers and lower the hands to press onto the navel. (Fig 29) Trace the waistline with the small fingers to the back and press mingmen . (Fig 30) Turn the palms to face backward (Fig 31) and pronounce ei , yü, ying 5 times. Trace the waistline with the small fingers to the front and press onto the navel. Turn the palms to face upward, raise the right hand to sanzhong (Fig 32) and then lower it down from the outside, at the same time raise the right hand from the inside. Circulate the hands this way for 5 times.
Figure 33a, 33b, 34a, 34b
Stop at hunyuan place and undo the kidney mudra. Turn the palms to face inward and overlap the right hand on the left hand. Bend the thumbs so that the upper flexes of the thumbs touch each other. (Fig 33a, 33b) Pronounce zhong 5 times. Separate the hands move the left hand over sanzhong to the left upper area of the chest with the fingers pointing upward. Move the right hand over the right ribs to the back and press mingmen with the middle finger and attach the right hand on the right side of the waist. Massage the waist 3 times. (Fig 34a, 34b)
Separate the hands and return them to hunyuan place to overlap the hands again and pronounce zhong 5 times. (similar to Fig 33) Separate the hands move the right hand over tanzhong to the right upper area of th chest, move the left hand over the left ribs to the back and press mingmen with the middle finger and attach the left hand on the left side of the waist. Massage the waist 3 times. (Fig 35) Separate the hands and return them to hunyuan place.
Figure 35, 36, 37
Form liver mudra with the palms facing inward and the tip of the index fingers touching. (Fig 36) Raise the hands to the base of the sternum, separate the index fingers and trace the edges of the rib cage to qimen and riyue . Turn the index fingers to point downward and press onto the body. (Fig 37) Extend the left arm to the front to shoulder level. Flex up the left hand and press the highest flex of the index finger with the thumb. (Fig 38) Stare at the pulp of the index finger (Fig 39) and pronounce tü , jü five times. Retract left hand and restore it on the body. (Fig 37)
Figure 38, 39
Undo the liver mudra and the hold lung mudra. (Fig 40) Attach the upper arms to the costal areas and turn the palms to face inward. Raise the hands to yunmen level. (Fig 41) Raise the arms, flex the wrists and turn the hands and arms and pronounce shang , shi , song at the same time. Do it twice and reverse the arms and do the same thing twice. (Fig 42)
Figure 40, 41, 42, 43, 44, 45
Undo the lung mudra, separate the hands and close the hands to form hunyuan mudra below tiantu level. (Fig 43) Lower the hands to guanyuan (Fig 44) level and draws 3 lateral circles with the hands following th order of leftward, forward, rightward and backward. Draw 3 circles in the reverse direction. (Fig 45)
Figure 46, 47, 48, 49, 50, 51
Draw 3 vertical circles by moving the hands upward from the left and downward on the right. Let the hands go over the front of the left shoulder, (Fig 46) the throat, the front of the right shoulder, (Fig 47) then lower them down to guanyuan . Draw 3 lateral circles in the order of rightward, forward, leftward and backward. Draw 3 vertical circles by moving the hands upward from the right (Fig 48) and downward on the left. (Fig 49) At the end of the third circle press the left thumb onto guanyuan . (Fig 50) Restore the thumb, raise the hands to yintang , (Fig 51) lower the hands in a protruding arc to guanyuan , then raise the hands up to xuan (Fig 52). Go down in a protruding arc to the navel and turn upward to the base of sternum and go down in a protruding arc to hunyuan place. (Fig 53) Hold the hands there and pronounce qing ---, he , li 5 times. Lowe the hands to guanyuan press the left thumb onto guanyuan , separate and restore the hands to end.
Figure 52, 53, 54
Chapter 6: Narration of Exercises
I. Lift Qi Up Method - Peng Qi Guan Ding Fa Preparation: Close feet together, body upright, relax hands at sides. Look straight ahead. Pull in your vision slowly and close eyes gently. Relax the whole body. Ding Tian Li Di, Xing Song Yi Chong Head reaching the sky, feet plunge deeply into the earth. Relax and let the body merge with the atmosphere. Wai Jing Nei Jing, Xin Cheng Mao Gong Be respectful to the practice and stay calm and quiet . Yi Nian Bu Qi, Shen Zhu Tai Kong Clear your mind and focus onto the vast emptiness of the universe. Shen Yi Zhao Ti, Zhou Shen Rong Rong Bring your mind back into your body and experience the warm glow of qi inside your body.
Beginning : Flex hands, Ground slide: Push-pull, push-pull, push-pull. Relax wrists, turn palms and lift qi up till navel
level. Focus onto navel. Relax wrists, turn palms downward and spread out to the back. Focus onto mingme . Raise forearms and press dabao . Extent arms forward, focus onto yintang . Spread out the arms into a straight line. Turn palms downward then upward, sweep palms upward. Close palms on top of head. Lower palms and rest in front of sternum.
Front Raise Side Lift: Turn hands and push forward. Separate hands, flex hands, pull hands apart to shoulder breadth. Push-pull. Pull-push, pull-push, pull-push. Horizontal glide: Open-close, open-close, open-close. Spread out the arms into a straight line . Push-pull : Pull-push, pull-push, pull-push. Vertical glide : Up-down, up-down, up-dow Relax wrists, turn hands to lift qi up. Rest hands on top of head. Focus palms onto crown and pour qi into body. Stop for a breathing cycle. Lower hands to bring qi down. Passing face, chest, reaching abdomen. Press navel. Trace along the waistline to the back. Press mingmen . Glide hands downward passing buttocks, back of thighs, calves, ankles, outer edges of feet and rest hands on top of feet. Press down-lift up, down-up, down-up. Remove hands and pull qi from the ground. Glide hands upward along the inner sides of feet, calves, thighs till the abdomen. Press navel. Relax hands at sides.
Side Raise Front Lift: Raise hands sideways with palms facing downward till shoulder level. Flex palms. Push-pull. Pull-push, pull-push, pull-push. Horizontal glide: close, open, close, open, close, open. Close arms to the front till shoulder width. Push-pull: Pull-push, pull-push, pull-push. Vertical glide: Up-down, up-down, up-down. Relax wrists, turn hands to lift qi up. Rest hands on top of the head. Focus palms onto crown and pour qi down. Stop for a breathing cycle. Lower hands to bring qi down. Reaching forehead press yintang . Trace fingers along eyebrows to the back. Press underneath yuzhen bone. Trace middle fingers down the neck. Bring hands around the shoulders to the back, reach up and trace downward along the backbone. Press mingmen . Trace fingers along waistline to the front. Press navel. Glide hands downward passing lower abdomen, inner sides of thighs, calves, ankles, i nner edges of feet and rest hands on top of feet. Press downlift up, down-up, down-up. Remove hands and pull qi up from the ground. Glide hands upward along the outer sides of feet, ankles, calves, back of thighs, buttocks. Press mingmen . Trace fingers along waist line to the front and press navel. Relax hands at sides.
Diagonal Raise-lift: Lift up diagonally. Up to the sky, focus palms onto crown and pour down. Stop for a breathing cycle. Lower
hands to bring qi down. Separate hands along the ears, turn hands forward and hold them in front of shoulders. Push out right hand. Relax wrist and turn hand, sweep to the left. On reaching 90 press zhongqui Bend elbow, bring hand around shoulder and press qihu . Push out left hand. Relax wrist and turn hand, sweep to the right. On reaching 90 press zhongqui . Bend elbow, bring hand around shoulder and press qih Stop for 3 breathing cycle. Push hands forward and rotate them to form a blooming lotus. Clasp palms in front of sternum.
Completion : Raise palms to the top of the head, stretch up. Turn hands to face the front. Lower arms sideways. On reaching shoulder level turn palms upward and close arms to the front. Focus middle fingers onto yintang . Lower elbows and retract arms. Press dabao . Extend arms to the back. Spread out. On reaching the sides rotate palms to sweep qi towards lower dantian . Rest palms onto navel. Relax. Replace hands at sides. Ope eyes slowly.
II. Three Centres Merged - San Xin Bing Zhan Zhuang Preparation: Close feet together, body upright, relax hands at sides. Look straight ahead. Pull in your vision slowly and close your eyes gently. Relax your whole body. Separate feet. Flex up your hands, Ground slide: Push-pull, push-pull, push-pull. Relax wrists, turn palms and lift qi up till navel level. Focus palms onto navel. Relax, turn palms downwards and spread out arms to the back. Focus palms onto mingmen . Raise forearms and press dabao . Extent arms forward and rest at shoulder width. Focus middle fingers onto yintang . Spread out arms to form a straight line. Turn palms downwards then upwards, sweep arms upward. Clasp palms on top of the head. Lower hands and rest in front of sternum. Separate palms to form a hemisphere with the fingers. Cup the hemisphere on top of the navel and squat down lightly. Qi coming through the crown and reaching dantian . Qi coming through the palms and reaching dantian . Q coming up through the soles and reaching dantian . Three points merge at the dantian . Relax. Deliver qi to the head. The brain is now full of qi. Circulation of qi and blood back to normal, function of brain back to normal. Deliver qi to the eyes. The eyes are now full of qi. Circulation of qi and blood back to normal, eyesight bac to normal.
Deliver qi to the ears. The ears are now full of qi. Circulation of qi and blood back to normal, hearing back to normal. Deliver qi to the nose and sinus cavities. The nose and sinus cavities are now full of qi. Circulation of qi and blood back to normal, their functions back to normal. Deliver qi to the oral cavity. The teeth, gums & tongue are now full of qi. Circulation of qi and blood back to normal, their functions back to normal. Deliver qi to the neck. The throat, voice box, thyroid glands, lymphatic glands is now full of qi. Circulatio of qi and blood back to normal, their functions back to normal. Deliver qi to the back and backbone. The back and backbone are now full of qi. Circulation of qi and bloo back to normal, their functions back to normal. Deliver qi to the lungs. The lungs are now full of qi. Circulation of qi and blood in the lungs back to norma function of the lungs back to normal. Deliver qi to the heart and blood vessels. The heart and blood vessels are now full of qi. Circulation of qi a blood in the heart and blood vessels back to normal, their functions back to normal. Deliver qi to the liver and gall bladder. The liver and gall bladder are now full of qi. Circulation of qi and blood back to normal, their functions back to normal. Deliver qi to the digestive system. The esophagus, stomach, small and large intestines are now full of qi. Circulation of qi and blood back to normal, their functions back to normal. Deliver qi to the spleen and pancreas. The spleen and pancreas are now full of qi. Circulation of qi and blood back to normal, their functions back to normal. Deliver qi to the kidneys. The kidneys are now full of qi. Circulation of qi and blood back to normal, their functions back to normal. Deliver qi to the ureter, bladder and urinary tract . They are now full of qi. Circulation of qi and blood bac to normal, their functions back to normal. Deliver qi to the male reproductive organs. The scrotum and prostate glands are now full of qi. Circulation of qi and blood back to normal, their functions back to normal. Deliver qi to the female reproductive organs. The ovary, fallopian tubes and uterus are now full of qi. Circulation of qi and blood of them back to normal, their functions back to normal. Deliver qi to the left upper limb. The shoulder, upper arm, elbow, forearm, wrist, hand and fingers are no
full of qi. Circulation of qi and blood back to normal, their functions back to normal. Deliver qi to the right upper limb. The shoulder, upper arm, elbow, forearm, wrist, hand and finger are now full of qi. Circulation of qi and blood back to normal, their functions back to normal. Deliver qi to the left lower limb. The hip joint, thigh, knee, leg, ankle, foot and toes are now full of qi. Circulation of qi and blood back to normal, their functions back to normal. Deliver qi to the right lower limb. The hip joint, thigh, knee, leg, ankle, foot and toes are now full of qi. Circulation of qi and blood back to normal, their functions back to normal. Now regulate qi of the whole body. The whole body is now full of qi. Circulation of qi and blood of the body back to normal. All lumps and tumors of the body disappear. All diseases disappear. Functions of body back to normal. Relax. Leading with baihui straightens the body. Close feet. Clasp palms and rest in front of sternum.
Completion : Raise palms to the top of the head, stretch up. Turn hands to face the front. Lower arms sideways. On reaching shoulder level turn palms upward and close arms to the front. Focus middle fingers onto yintang . Lower elbows and retract arms. Press dabao . Extend arms to the back. Spread out. On reaching the sides rotate palms to sweep qi towards lower dantian . Rest palms onto navel. Massage the abdomen: Circulate palms anti-clockwise 1, 2, 3, 4, 5, 6, 7, 8, 9, then clockwise 9, 8, 7, 6, 5, 4, 3, 2, 1. Relax. Replace hands at sides. Open eyes slowly.
III. Body Mind Form - Xing Shen Zhuang
Preparation: Close feet together, body upright, relax hands at sides. Look straight ahead. Pull in vision slowly and close eyes gently. Relax the whole body. Ding Tian Li Di, Xing Song Yi Chong Head reaching the sky, feet plunge deeply into the earth. Relax and
let the body merge with the atmosphere. Wai Jing Nei Jing, Xin Cheng Mao Gong Be respectful to the practice and stay calm and quiet . Yi Nian Bu Qi, Shen Zhu Tai Kong Clear your mind and focus onto the vast emptiness of the universe. Shen Yi Zhao Ti, Zhou Shen Rong Rong Bring your mind back into your body and experience the warm glow of qi inside your body.
Beginning : Flex hands, Ground slide: Push-pull, push-pull, push-pull. Relax wrists, turn palms and lift qi up till navel level. Focus palms onto navel. Relax wrists, turn palms downward and spread out arms to the back. Focus palms onto mingmen . Raise forearms and press dabao . Extent arms forward and rest at shoulder width. Focus middle fingers onto yintang . Spread out arms to form a straight line. Turn palms downward then upward, sweep palms upward. Clasp palms on top of the head. Lower palms and rest in front of sternum. 1. Head Exercise– He Shou Long Tou Qi Chong Tian Lower hands following the edge of rib cage and rest them holding the waist.
Zheng He Shou-Forward circular motion. Pull in the chin, *lean head to the back, move chin upward, forward, downward, inward, pull up along the chest. Lean head to the back, move chin upward, forward, downward, inward, pull up along the chest. (Repeat from * 2X). Regain upright position. Fan He Shou-Reverse circular motion *Push chin downward along the chest, forward, upward, lean head backward, push up baihui and pull in the chin. (Repeat from * 2X) Regain upright position. Long Tou-Sideways circular motion Lean head to the left push up, lean to the right , push up, lean to the left push up, lean to the right , push up,
lean to the left push up, lean to the right , push up, regain upright position.
2. Neck and Shoulders Exercise - Han Jian Suo Xiang Tong Pi Jian Remove hands from waist. Turn palms upward, let forearms and upper arms form a right angle. Raise upper arms to shoulder level, spread out, turn palms to face sideways and lower forearms to form a straight line. Flapping: up, down, up, down, up, down. Circulate wrists: Forward: 1, 2, 3. Backward: 1, 2, 3. Pull in shoulders and neck, relax. Pull in, relax. Pull in, relax. Tong Pi: 1, 2, 3.
3. Upper Limbs Exercise – Li Zhang Fen Zhi Chang Jing Mai Flex hands up, thrust out palms. Pull i n shoulder blades. Thrust out, pull in. Thrust out, pull in. Thrust out. Separate fingers: *Separate thumbs and little fingers. Separate index and ring fingers. Thrust out the palms. Close index and ring fingers. Close thumbs and little fingers. (Repeat from * 2X) Clawing: **Draw fingers downward. Touch fingertips together, pull up. Flex wrists and turn hands upward. Straighten fingers section by section. (Repeat from ** 2X) Relax hands to form a straight line. Tong Pi 1, 2, 3. Lower arms and clasp palms in front of sternum.
4. Thorax Exercise - Qi Yi Gu Dang Bi Lei Jian Cross fingers while raise hands to forehead level. Turn hands and thrust palms outward. *Turn to the left, right thorax thrust, turn to the right, left thorax thrust. (Repeat from * 2X) Raise hands to the top of head .
5. Backbone Exercise - Fu Shen Gong Yao Song Du Mai Wrist Pull: 1, 2, 3. Separate hands with palms facing forward. Stick upper arms to ears. *Curl down slowly. Curl neck, thorax region, waist. Frontal press down: 1, 2, 3. Left side press down: 1, 2, 3. Right side press down: 1, 2, 3. Turn to the front, sweep hands to the back and hold back of ankles. Stick forehead and face onto thighs: 1, 2, 3. Sweep hands to the front. Stick upper arms to ears, straighten up slowly. Straighten waist, straighten thorax, straighten neck. Relax and loosen up. (Repeat from * 2X)
6. Waist and Pelvis Exercise-Zhuan Yao Shuan Kua Qi Gui Tian Caiqi to separate feet to shoulder width. Keep feet parallel to each other. Lower body slightly. Left turn: 1, 2, 3. Right turn: 1, 2, 3. Flexing coccyx. Front, back. Front, back. Front, back. Replace coccyx to the middle. Straighten body.
7. Hip Joint , Sacro-iliac Joint Exercise - Ping Zu Kai Kua Fen Qian Hou Hip Joints-Qian Kua Turn feet outward to form a straight line. Move hands to the front and turn palms upward. Let upper arms and forearms form a right angle. Raise upper arms until palms face yintang . *Turn palms to face the front. Spread out arms into a straight line. Tong Pi: 1, 2, 3. Squat down and lower hands. Clasp palms in front of sternum. Turn hands: Left turn: 1, 2, 3. Right turn: 1, 2, 3. Leading with baihui straighten up slowly. Raise hands to yintang . (Repeat from * 2X but rest hands at sternum at the end of third repetition.) Sacro-Ileum Joints-Hou Kua Turn left toes inward and turn right heel outward to form a straight line. Hold arms in front of body. Bend body forwards slightly and thrust out both thighs. Raise buttocks and push waist downwards. Push up baihu and pull in the chin. Straighten body, bend knees inward, spread arms upward and outward and face palms upward. Lean backward to face the sky, pull in the chin. Reach out to hold arms in front. Lean back to face the sky.
Reach out to hold arms in front. Lean back to face the sky. Push up baihui and straighten body. Raise hands sideways to the top of head. Lower hands and rest them on the waist. Caiqi to close feet together.
8. Knees and Ankles Exercise - Xi Gui Zu Mian San Jie Lian Pull in buttocks, relax chest and tuck in the abdomen. Relax knees, ankles and kneel down. Let body and thighs form a straight line. Pull in chin and push up baihui . Relax. Leading with baihui slowly straighten body. 9. Lower Limbs Exercise - Dan Tui Jiao Zu Miao Tai Ji Shift balance to the right and raise left leg. Flex up tip of left foot, press down. Flex up, press down. Flex up, press down. Inward turn: 1, 2, 3. Outward turn: 1, 2, 3. Stretch out left leg diagonally. Flex up tip of left foot, thrust out the heel, press down tip of foot. Flex, thrust, press down. Inward turn: 1, 2, 3. Outward turn: 1, 2, 3. Curl big toe inward and restore leg Shift balance to the left and raise right leg. Flex up tip of right foot, press down. Flex up, press down. Flex up, press down. Inward turn: 1, 2, 3. Outward turn: 1, 2, 3. Stretch out right leg diagonally. Flex up tip of right foot, thrust out the heel, press down tip of foot. Flex, thrust, press down. Inward turn: 1, 2, 3. Outward turn: 1, 2, 3. Curl big toe inward and restore leg
10. Completion - Hui Qi Kui Yi Zhuan Hun Yuan Remove hands from waist to hold a ball of qi in front of abdomen. Raise hands up to the top front of head. Left turn: Lower down on the left, passing knees, move up on the right. Lower down on the left, passing knees, move up on the right. Lower down on the left, passing knees, move up on the right. Right turn: Lower down on the right, passing knees, move up on the left. Lower down on the right, passing knees, move up on the left. Lower down on the right, passing knees, move up on the left. Move hands to the top of the head, 3 forward He Shou: 1, 2, 3. Crown opening: down, close, open, up, close, open, down, close, open, up, close, open, down, close, open, up, close, open. Pour qi down. Lower hands in front of face, chest, reaching the abdomen, point fingers downward and
lower hands in front of legs. Cover hands on top of feet. Press down, lift up, press down, lift up, press down, lift up. Remove hands and pull qi from the ground. Glide hands upward along the inner sides of feet, calves, thighs passing the abdomen, till chest level, hold hands in front of shoulders. Push out right hand. Relax wrist and turn hand, turn left to collect qi. On reaching 90 press zhongqui . Ben elbow, bring hand around shoulder and press qihu . Push out left hand. Relax wrist and turn hand, turn right to collect qi. On reaching 90 press zhongqui . Bend elbow, bring hand around shoulder and press qihu . Sto for 3 breathing cycle. Read ‘ tong’ in silence. Breathe in, tong , breathe in, tong , breathe in, tong . Push han forward and rotate them to form a blooming lotus. Clasp palms in front of sternum. 5 open-close: Tanzhong open-close: open, close, open, close, open, close. Raise to nose tip: open, close, open, close, open, close. Raise to yintang : open, close, open, close, open, close. Raise to xingmen : open, close, open, close, open, close. Raise to baihui : open, close, open, close, open, close. Clasp palms and raise hands to the top of head, stretch up. Turn hands to face the front. Lower arms sideways. On reaching shoulder level turn palms upward and close arms to the front. Focus middle fingers onto yintang . Lower elbows and retract arms. Press dabao . Extend arms to the back. Spread out. On reaching the sides rotate palms to sweep qi towards lower dantian . Rest palms on top of navel. Massage the abdomen: Anti-clockwise with increasing radius:1, 2, 3, 4, 5, 6, 7, 8, 9, clockwise with decreasing radius 9, 8, 7, 6, 5, 4, 3, 2, 1. Relax. Replace hands at sides. Open eyes slowly.
IV. Xun Jing Dao Yin Fa –Method To Disperse Qi Along The Channels.
Beginning : Flex hands, Ground slide: Push-pull, push-pull, push-pull. Relax wrists, turn palms and lift qi up till navel level. Focus palms onto navel. Relax wrists, turn palms downward and spread out arms to the back. Focus palms onto mingmen . Raise forearms and press dabao . Extent arms forward and rest at shoulder width. Focus middle fingers onto yintang . Spread out arms to form a straight line. Turn palms downward then upward, sweep palms upward. Clasp palms on top of the head. Lower palms and rest hands on the waist.
Hand Channel: Stretch out left hand with the palm facing upward. Glide right hand along the edge of rib cage, passing tanzhong to stop at left yunmen . Vibrate and move right hand downward along the inner side of left arm. Passing quze , daling , laogong till fingertips. Turnover left hand to cover right hand. Vibrate and move left hand upward along the outer side of right arm. Passing waiguan , quchi , piru , jianow till right base of neck. Send qi up. Glide down left hand to yunmen . Turnover right palm. Vibrate and move left hand downward along the inner side of right arm. Passing quze , daling , laogong till fingertips. Turnover right hand to cover left hand. Vibrate and move right hand upward along the outer side of left arm. Passing waiguan , quchi , piru , till ianow. Glide down right hand passing yunmen , tanzhong , till qimen . Restore both hands at waist. Stretch out right hand with the palm facing upward. Glide left hand along the edge of rib cage, passing tanzhong to stop at right yunmen . Vibrate and move left hand downward along the inner side of right arm. Passing quze , daling , laogong till fingertips. Turnover right hand to cover left hand. Vibrate and move right hand upward along the outer side of left arm. Passing waiguan , quchi , piru , jianow till left base of neck. Send qi up. Glide down right hand to yunmen . Turnover left palm. Vibrate and move right hand downward along the inner side of left arm. Passing quze , daling , laogong till fingertips. Turnover left hand to cover right hand. Vibrate and move left hand upward along the outer side of right arm. Passing waiguan , quchi , piru , till ianow. Glide down left hand passing yunmen , tanzhong , till qimen . Restore both hands at waist.
Foot Channel: Glide both hands upward along edge of rib cage till bottom of sternum. Vibrate both hands upward. Passing neck, chin, face, forehead, xingmen, top of head, till yuzhen . Drumming: second, fourth, third, second, fourth, third, second, fourth, third. 3 beats: 1, 2, 3. Continue vibration down the neck. Stop vibrating and bring hands around the shoulders to the back, reach
up, continue vibration downward. Bend knees and body. Continue vibration downward passing huantiao , along back of thighs, calves and outer edges of feet. Touch fingers onto toes and vibrate. Continue vibration upward along the inner side of calves, thighs, and abdomen till sternum. Continue upward vibration. Passing neck, chin, face, forehead, xingmen, top of head, till yuzhen . Drummin second, fourth, third, second, fourth, third, second, fourth, third. 3 beats: 1, 2, 3. Continue vibration down the neck. Stop vibrating and bring hands around the shoulders to the back, reach up, continue vibration downward. Bend knees and body. Continue vibration downward passing huantiao , along back of thighs, calves and outer edges of feet. Touch fingers onto toes and vibrate. Continue vibration upward along the inner side of calves, thighs, and abdomen till bottom of the sternum.
Completion: Caiqi to close feet together. Raise palms to the top of the head, stretch up. Turn hands to face the front. Lower arms sideways. On reaching shoulder level turn palms upward and close arms to the front. Focus middle fingers onto yintang . Lower elbows and retract arms. Press dabao . Extend arms to the back. Spread out. On reaching the sides rotate palms to sweep qi towards lower dantian . Rest palms onto navel. Relax. Replace hands at sides. Open eyes slowly.
V: Five One Form – Wu Yuan Zhuang
Preparatory: Close feet, keep the body upright, relax the hands at the sides. Push up baihui and gaze to the front. Pull in the vision and close the eyes gently. Relax the whole body.
Exercise 1, Hold onto the sky and earth, interact with hunyuan place. Raise the hands to navel level. Cross arms inward and hold finger-rings. Form Sky and Earth Palms.
Teeth tapping: Incisors, 1, 2, 3, 4, 5, 6, 7, 8, 9. Left molars: 1, 2, 3, 4, 5, 6, 7, 8, 9. Right molars: 1, 2, 3, 4, 5, 6, 7, 8, 9. Incisors: 1, 2, 3, 4, 5, 6, 7, 8, 9. Tongue swirling: 1, 2, 3. reverse 3, 2, 1. Press lower palate: 1, 2, 3. Upper palate: 1, 2, 3. Incisors meeting line: 1, 2, 3 Undo the hands and form hunyuan palms. Breathe in, eueng , qing, eueng , qing, eueng , qing, eueng , qing, eueng , qing. Undo the mudra, form hunyuan palms.
Exercise 2: Open qi orifices and the three gates Undo hunyuan palms, turn hands to face each other. Close hands, open, close, open, close, open. Turn hands, raise hands and extend arms to the front.
Thrust out 1, 2, 3. Turn hands, fingers pointing each other, thrust out 1, 2, 3. Turn hands, thrust out 1, 2, 3. Turn hands, fingers pointing each other, separate arms into straight line, thrust out 1, 2, 3. Turn hands, fingers pointing downward, thrust out 1, 2, 3. Turn hands, fingers pointing to the front, close arms to shoulder breadth. Relax wrist, turn hands to face each other. Close, open, close, open, close, open. Turn palms to face upward, retract arms and attach small fingers. Raise hands to eyebrow, separate hands, raise hands to the top of the head. Middle fingers touching each other, thrust up 1, 2, 3. Turn palms and lower the hands, press tianmen . Draw circles: 1, 2, 3, reverse 3, 2, 1. Press down. Lower th hands, raise hands, straighten the arms, lower the hands again, press tianmen , draw circles: 1, 2, 3, reverse 3, 2, 1. Press down. Lower the hands, raise hands, cross fingers, turn palms to face upward. Thrust up the wrists 1, 2, 3. Thrust up the palms, lower the hands to the front, down to lower abdomen. Press down. Separate hands, middle fingers touching each other, press down and flex up the toes. 1, 2, 3. Draw circles with knees and hands: 1, 2, 3, reverse 3, 2, 1. Press down, relax the toes. Turn palms to face inward, keep middle fingers touching, raise hands to navel, press navel. Trace waist line to the back to mingmen , press mingmen . Turn palms to face backward, overlap the palms, push out, retract, out, in, out, in. Turn palms to face inward, press mingmen . Trace waistline to the sides, open out, close in, out, in, out, in. Continue to trace waistline to navel. Press navel. Push middle fingers to the front, retract to press navel, to the front, press navel, to the front, press navel. Hands to the front, close hands and raise to hunyuan quarters.
Exercise 3: Crane’s stand, mindful inside Separate hands, close, open, close, open, close, open. Turn hands and massage qi ball. 1, 2, 3. Separate hands and lift up left leg. Push-pull 1, 2, 3. Turn to the left, turn to the front, continue to the right and step down. Close feet, move hands to hunyuan, massage qi ball 1, 2, 3. Separate hands and lift up right leg. Push-pull 1, 2, 3. Turn to the right, turn to the front, continue to the left and step down. Move hands to hunyuan place, hold qi ball.
Exercise 4: Spread wings to soar Turn palms, close, open, close, open, close, open. Spread wings: turn palms, raise hands to chest, move hands to the sides, spread out into straight line. Retract arms, close arms to the front, lower forearms, spread out forearms to the sides. Raise forearms, spread out, retract, close to the front, lower forearms, turn palms to face each other. Soaring: Open out, close, open, close, open, close, open, close. Turn palms downward, close in, open, close, open, close, open, close, open. Open out, close, open, close, open, close, open. Turn palms downward, close in, open, close, open, close, open, close, open. Close hands at hunyuan place.
Exercise 5: Heart practice Turn hands and close hands in front of sternum. Hold heart mudra. Turn fingers and push forward. Retract forearms, press shangen . Breathe in, xing , xing , xing . Reverse, xing , xing , xing . Lower mudra to sanzh breathe in, xin , xin , xin , reverse, xin , xin , xin . Turn fingers to the front, lower hands underneath sternum breathe in, xiang , xiang , xiang , reverse, xiang , xiang , xiang .
Exercise 6: Kidney practice Separate hands and hold kidney mudra. Attach small fingers and lower hands to press navel. Trace waistline to the back, press mingmen . Turn palms to face backward, bend down. Arch down, arch up, down, up, down, up, down, up, down, up. Straighten up body. Trace waistline to the front, press navel.
Raise hands to xuanji , turn small fingers to the front and attach them. Raise hands to shangen , separate hands and press shangen . Separate fingers to the tip of the ears, trace small fingers on the helix into auditor canal. Turn palms to face the front. Head to the back, raise coccyx, breathe in, ei , yü , ying . Breathe in, ei , yü , ying . Breathe in, ei , yü , ying Breathe in, ei , yü , ying . Breathe in, ei , yü , ying .
Exercise 7: Spleen (pancreas) practice Remove fingers, undo kidney mudra. Turn hands, fingers pointing upward. Straighten arms and turn palms forward. Lower the arms to the front and arch down. Flex up the toes, pull qi up to hunyuan place. Handswinding: 1, 2, 3, 4, 5. Connect middle fingers, press navel. Connect thumbs, raise hands to tiantu , separate thumbs, draw circles on the chest. 1, 2, 3, reverse, 3, 2, 1. Connect middle fingers, connect thumbs, lower hands to the bottom of sternum. Separate hands, passing dabao and extend to the back, close arms to the front, lower hands, pull qi up to hunyuan place. Hands-winding: 1, 2, 3, 4, 5. Connect middle fingers, connect thumbs. Glide the hands along the ribs to the sides. Vibrate the hands, glide hands to lumbar and press mingmen . Massage the waist. 1, 2, 3. Restore hands, vibrate hands gently on passing costal areas. Connect middle fingers, connect thumbs and lower hands to navel. Separate the hands, hold spleen mudra, press zhangmen. Relax the toes. Breathe in, gang , fu , zhong , breat in, gang , fu , zhong , breathe in, gang , fu , zhong , breathe in, gang , fu , zhong , breathe in, gang , fu , zh Straighten up slowly, turn to the left, to the right, left, right, left, right.
Exercise 8: Liver practice Undo the spleen mudra. Extend arms forward. Cross forearms place right hand on riyue , extend left hand. Turn to the left, 90°, hold liver mudra, turn to the back, turn hand down, pointing: 1, 2, 3, 4, 5, 6, 7, 8. Turn back, 90°, turn hands up, restore body. Retract left hand to riyue , extend right hand. Turn right, 90°, hold mudra, continue to the back, turn hand down, pointing: 1, 2, 3, 4, 5, 6, 7, 8. Turn back, 90°, turn hands up, restore body. Retract left hand to riyue . Hold mudra, finger pointing downward, breathe in tü , ju , ling, breathe in tü , ju , ling, breathe in tü , ju , ling, breathe in tü , ju , ling, breathe in tü , ju , ling .
Exercise 9: Lung practice Undo liver mudra, hold lung mudra. Connect ring finger and raise hands. At sternum, turn hands inward, raise to throat level, separate hands. Draw circles at shoulders. 1, 2, 3, reverse, 3, 2, 1. Separate hands into straight line. Squeeze in shoulder blades, ring finger point upward, relax shoulder blades, lower ring finger. Retract arms to shoulder, draw circles, 1, 2, 3, reverse, 3, 2, 1. Spring out the arms, turn ring fingers to point at each other, close arms, connect fingers, retract arms, raise hands to throat, separate hands, press yunmen t draw circles. Breathe in, sang, si, song . Breathe in, sang, si, song . Reverse: Breathe in, sang, si, song . Breathe in, sang, si, song . Lower the hands, undo mudra.
Exercise 10: Crane’s walk Raise left thigh, kick out, extend hands, lower foot. Raise foot, separate hands, retract foot, retract hands. Kick out, extend hands, lower foot. Raise foot, separate hands, retract foot, retract hands. Kick out, extend hands, lower foot. Raise foot, separate hands, retract foot, retract hands. Kick out, extend hands, lower foot. Raise foot, separate hands, retract foot, retract hands. Straighten body, lower foot, relax arms at the sides.
Exercise 11: Tremble Relax the whole body, tremble. (1 to 2 minutes) Arms to the front, wrist to the back. Front, back. Front, back. Raise heels: up, up, up, down. Up, up, up, down.
Exercise 12: Ascending and descending gracefully Turn hands, lift qi up to lower abdomen, connect middle fingers and raise hands to hunyuan place. Raise left heel, fourth toe on the floor, raise hands to xuanji , turn fingers, raise to eyebrows, continue to raise hands to the sky. Lower the hands sideways into straight line. Kneel down, lower arms, get up, down, up, down, up, down. Step down, hands in front of abdomen. Raise hands to hunyuan place, raise right knee, fourth toe on the floor, raise hands to xuanji , turn fingers, raise to eyebrows, continue to raise hands to the sky. Lower the hands sideways into straight line. Kneel down, lower arms, get up, down, up, down, up, down. Step down, hands in front of abdomen, straighten up, raise hands to hunyuan place.
Exercise 13: Qi of hunyuan place to connect with the nature Overlap the hands, raise hands to forehead, turn hands and separate out, lower hands; raise hands to forehead, turn hands and separate out, lower hands; raise hands to forehead, turn hands and separate out, lower hands. Stop hands at hunyuan place, hold ring-fingers. Separate hands, spread out and sweep up, lower hands to hunyuan place. Separate hands, spread out and sweep up, lower hands to hunyuan place. Separate hands, spread out and sweep up, lower hands to hunyuan place. Undo mudra, hold hunyuan mudra. Breathe in, qing , breathe in, qing , breathe in, qing , breathe in, qing , breathe in, qing . Stay calm a quiet. Undo mudra, restore hands, open the eyes slowly.
VI: Uniting Internal Organ Qi To One.
Close feet, keep body upright, gaze to the front. Pull in vision and close the eyes gently. Tip of tongue at incisors’ gap. Relax the whole body. Flex hands and toes up. Press down, 1, 2, 3. Draw circles, 1, 2, 3, reverse, 3, 2, 1. Lift qi up to navel level, close in to navel, connect middle fingers, turn palms, hold finger rings mudra and raise hands to hunyuan place. Draw circles, 1, 2, 3, reverse 3, 2, 1. Raise hands to xuanji , relax feet, undo mudra, turn fingers to the front. Extend arms forward, thrust out, 1, 2, 3. Turn hands, thrust out, 1, 2, 3. Spread out arms into straight line. Thrust out 1, 2, 3. Turn hands, thrust out, 1, 2, 3. Turn hands, thrust out, 1, 2, 3, close arms to the front. Shoulder breathe, turn hands, retract arms, attach small fingers, raise hands to eyebrow. Hands and knees draw circles: 1, 2, 3, reverse, 3, 2, 1. Separate hands to the sides, straighten arms upward. Draw circles: 1, 2, 3, reverse, 3, 2, 1. Turn hands, thrust up, turn hands down, connect middle fingers, lower hands, press tianmen . Draw circles: 1, 2, 3, reverse, 3, 2, 1. Press down. Hold heart mudra. Lower hands, press shangen . Breathe in, xing, xing, xing. Reverse, xing, xing, xing. Separate hands, press inner corner of the eyes. Draw circles: 1, 2, 3, reverse, 3, 2, 1. Press shangen , lower hands to press nose tip, 1, 2, 3. Press yingxiang , massage, 1, 2, 3, reverse, 3, 2, 1. Back to nose tip, lower fingers to nostril opening, draw out, 1, 2, 3, 4, 5, 6, 7, 8, 9. Close in, 1, 2, 3, 4, 5, 6, 7, 8, 9. Connect middle fingers and lower hands to press sanzhong. Breathe in, xin , xin , xin , reverse, xin , xin , xin . Lower finger press juque , breathe in, xiang , xiang , xiang , reverse, xiang , xiang , xiang .
Undo heart mudra, hold kidney mudra. Connect small fingers, press navel. Trace waistline to the back, press mingmen . Turn hands to face the back, connect small fingers. Breathe in, ei , yü , ying . Breathe in, ei , ying . Breathe in, ei , yü , ying . Breathe in, ei , yü , ying . Breathe in, ei , yü , ying . Turn hands, trace wai the front, press navel. Left hand go up to sanzhong . Circulate the hands: 1, 2, 3, 4, 5.
Hands at hunyuan place. Breathe in, zhong, zhong, zhong, zhong, zhong . Separate hands, left hand up to unmen , right hand to press mingmen . Press, relax, press, relax, press, relax. Restore both hands, overlap hands at hunyuan place. Breathe in, zhong, zhong, zhong, zhong, zhong . Separate hands, right hand up to yunmen , left back to press mingmen . Press, relax, press, relax, press, relax Restore the hands at hunyuan place. Hold liver mudra. Connect ring fingers and move to jiuwei , separate hands to riyue . Extend left arm to the front, flex up left wrist. Breathe in, tü , ju , breathe in tü , ju , breathe in tü , ju , breathe in tü , ju , breathe i . Relax wrist, restore hand to riyue . Undo liver mudra, hold lung mudra. Elbows attach to thorax. Raise forearms, press yunmen . Breathe in, sang, si, song . Breathe in, sang, si, song . Reverse: Breathe in, sang, si, song . Breathe in, sang, si, song . Undo mudra, raise hands to tiantu to form hunyuan palms. Lower hands to guanyuan. Draw vertical circles: 1, 2, 3, reverse, 3, 2, 1. Lateral circles: go up on the left, go down on the right. Up, down, up, down. Draw circles at guanyuan : anticlockwise, 1, 2, 3, reverse, 3, 2, 1. Lateral circles: go up on the left, down on the right. Up down, up down. Press guanyuan . Raise hands to yintang . Lower hands in arc, go down below navel, raise hands to xuanji , move down above navel, raise hands to sternum, lower to hunyuan place. Breathe in, qing….. , heli , qing….. , heli , qing….. , heli , qing….. , heli , qing….. , heli . Lower hands to p guanyuan . Stay calm and quiet. Undo mudra, separate hands and open eyes slowly.
Attachment: Diagrams of Channels and Acupuncture Points.
Founder of Zhineng Qigong Associate Professor Dr Pang Ming
Pang Ming, alias Pang Heming, was born in September 1940. He was the Chairman of the Huaxia Zhineng Qigong Training Centre, Committee Member of the China Qigong Science Research Centre, and Chairman of the Board of Advisors of the Beijing Qigong Research Society.
Since his younger years, Dr Pang was influenced by the practice of Traditional Chinese Medicine (particularly acupuncture), qigong and martial arts. He graduated from Beijing Medical College in 1958 and practised Western medicine after that. From 1958 to 1962 Dr Pang studied Chinese medicine at the Beijing Chinese Medicine Association. Subsequently, he practised Chinese medicine. While studying Chinese medicine he started his research into qigong. At the beginning, he studied Buddhism and practised Buddhist-qigong. From 1964 onwards, he increased his training in martial arts. From 1970 onwards, he followed the teachings of various Grand Masters of Daoist and civilian qigong, and researched the various Daoist texts on qigong. His knowledge of both Chinese and Western medicine provided a very strong foundation for his research work. On the other hand, his knowledge of qigong also greatly improved his medical practice. In 1979, Dr Pang founded the first qigong organisation for the mass public, the Beijing
Qigong Research Society .
Dr Pang started to research traditional qigong since the early 1970’s and created Zhineng Qigong in 1982. Thereafter, he went to many parts of China to give lectures on qigong. He was widely accepted and highly respected by qigong practitioners. In 1987 he became the Deputy Director of the Eastern-Sports Faculty, Nanding Day University and gave lectures on Zhineng Qigong. Dr Pang set up the Hebei Shijiazhuang Zhineng Qigong College in 1989.
In November 1991, he moved the centre to Qinhuangdao and changed its name to the Huaxia Zhineng Qigong Training Centre. Between 1992 and 1995 he set up Hebei Huaxia Zhineng Qigong Research Centre and Hebei Huaxia Zhineng Qigong Recovery Centre (which was probably the largest medicine-free hospital in the history of the world). Over the years, the centre treated more than 300,000 patients with 180 different illnesses, and achieved an overall effective rate of 95 percent. The use of qi was also scientifically proven and documented to be effective in treating patients, improving the yield of various agricultural and poultry products and improving the quality of industrial production at virtually no additional cost at all. More than 3,000 theses on the research were published in China.
In May 1997, Zhineng Qigong was awarded the certificate of approval from the National Sports Department’s Qigong Exercise Evaluation Committee. Zhineng Qigong was the fi rst amongst the fi rst batch of qigong forms evaluated by the committee to get the approval.
Dr Pang, who is fondly addressed by his students as Pang Laoshi (Teacher Pang) has written many books on qigong. He has not only created Zhineng Qigong which is easy to learn and highly effective, but has also conceived and documented the Hunyuan Holistic Theory and created the use of the qi field to teach qigong, to heal patients and to conduct research in an efficient manner.
About the author
Ooi (family name) Kean Hin (first name), born 1961, is a registered pharmacist and a qigong therapist/ instructor based in Penang, Malaysia. He is also the representative of the Federation of Malaysia Zhineng Qigong Societies to the Traditional & Complementary Medicine Division of the Malaysia Ministry of Health.
A brief record of his practice in his own words: I started practising Zhineng Qigong in 1997 because of a
knee injury. I spent 15-20 minutes a day practicing wall squats and a little Lift Qi Up half-heartedly and the knee somehow turned better miraculously...
In early February 1999, I had a severe renal colic and was rushed to the hospital in the middle of the night. I had surgery to remove the stag-horn in the left kidney. The surgeon told me that the fi ltration function of the left kidney had probably gone down to only 10% and if it could recover to 30% six months later then it would be great. He added one extra sentence: “Don’t worry, one kidney is good enough for you to live up to a hundred.” Well, I was wondering, “if one kidney would give me a hundred, if I had both then I should get 200, right?” I started reading Dr Pang’s books and started practicing seriously in the hospital.
On July 14th 1999, I started Island Zhineng Qigong Centre (hey, I am a teacher now!). I had a radioactive kidney function test 6 months after the surgery and the surgeon was shocked to learn that the function had gone back to 95%. He said it must have been a mistake and asked me to redo it. I refused, the procedure cost a bomb and the room was extremely cold.
In 2000, I started to conduct various Upgrading and Teacher Training Classes, as well as, started to give public lectures on Zhineng Qigong and published the Elementary Guide to Zhineng Qigong.
In 2005, I started qigong healing service at my pharmacy. Some patients are confused whether this is a pharmacy or a qigong clinic. In the same year, I was invited by the Chi Neng Institute to teach in The Netherlands. In 2007 I also taught for the Chi Neng Institute Sweden and was invited by the Haola Qigong group to teach in Germany and Austria. Currently, I am having great fun practising, teaching and healing.
Island Zhineng Qigong Centre Address: F-8 Rifle Range Flats 11400 Penang Malaysia Tel: +6016 4511103 Email:
[email protected] Website: www.qigong-zhineng.net
