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Qi Gong
 
The defininition of Qi Gong* is Qi means energies and Gong (from gongfu) means any training taking a long time effort to learn the subject. It's not a cure all, and certainly not a substitute for sound medical treatments so there's no reason not to take a headache pill and do Qi Gong. One thing is for sure, doing Qi Gong won't fix a broken leg. but if it helps you take back control and relieve stress then maybe it is for you. These particular Chinese exercises and especially Qi Gong 10 Postures can also be
performed sitting, lying down or with help from others.
 
Originally the Qi Gong sets used alongside Tai Chi Chuan where kept secret. Many modern sets are attributed to the person who wrote them down, rather than their actual origin which is usually difficult to trace. The modern focus is on developing breathing. They can be done on the road to recovery when you are injured, ill or even bed ridden. One of the main benefits of learning Tai Chi while you are healthy is it gives you something to try when you are not.
 
Click here for notes on breathing if you want more information,
or just relax and breathe naturally.
 
Click here for more on the history of Qi Gong.
 

13 Postures
Stand relaxed hands one on top of other palms up.
(Male right hand on top / female left) Parallel Stance

1. Open palms out to side, waist height, shoulder width, towards upwards as demonstrated. Breathe in to open then out to close.
2. Open palms out to side wider than shoulder width, waist height towards upwards. Breathe in to open then out to close.
3. Open palms out to side wider than shoulder width, waist height, towards upwards. Breathe in to open Bend down both hands sinking towards floor. Right hand leads. Draw a circle (left C/W. Right A/C) with both hands breathing out.
4. Go back to vertical. Breathe in. Turn palms up, push out towards front, breathe out.
5. Turn palms outwards. Swim out. Breathe in. Turn palms in. Bring arms in. Breathe out.
6. Turn palms down, push down. Breathe in.
7. Circle arms open, waist height, palms still facing down. Breathe out.
8. Rotate palms face up. Circle upwards. Arms above head to centre. Breathe in.
9. Point palms fingers towards ground, Backs of hands facing each other. Breathe out.
10. Turn palms over at bottom of previous move. Scoop upwards along centre line above head. Breathe in.
11. Turn forearms outwards. Draw large circle from to to bottom. Palms coming towards each other at waist height. Breathe out
12.Open palms out to side wider than shoulder width, waist height towards upwards. Breathe in to open then out to close.
13. Open palms out to side, waist height, shoulder width, towards upwards as demonstrated. Breathe in to open then out to close.
Close.
 


10 Posture

Stand relaxed hands one on top of other palms up.
(Male right hand on top / female left)
Breathe in / out through the nose.
1. Open palm up, waist height as
demonstrated. Breathe.
2. Turn forearms / palms over.
3. Raise up to chest height. Turn forearms / palms face up.
4. Turn forearms / palms face down.
5. Raise up to look through palms eye level .
6. Open arms / palms facing each other shoulder width.
7. Push out palms facing out.
8. Sink down. Palm / arms facing floor.
9. Turn in.
10 Turn forearms / palms up.
Close.

 
Reverse Breathing Exercise
 
This exercise is done in Bow Stance.
Pull the energy to your Dan Tien. When you pull the
energy in you pull your stomach in. Then let go.
 
Reach out (Forward bow stance) allow heel to lift. Pull the energy to your Dan Tien.
Imagine you are collecting energy. Compress the musles but don't tense up.
Reach out, let go.
 
Repeat. Change sides. Repeat
 
Shake.

Grand Circulation Breathing Circuit
 

 


*Strictly speaking the study of Qi Gong should include all aspects of Heaven, Earth and Human Qi, but most use it in a narrower sense of just the study of human Qi.