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Breathing techniques for T'ai Chi are the same as they are for Qigong you are trying to breathe diaphragmatically, without holding or forcing the breath. One way to remember the proper breathing is to think of the martial meaning of the movements. So, when you are Warding Off, or pushing someone away, you are exerting yourself and need to exhale. When you are beginning to step and are drawing your feet together, or are coiling your arm across your body, you are in a defensive mode, so you would then inhale. Remember to keep a little reserve in your breathing. Don't force all of the air out of your lungs when you exhale rather, keep 10 percent or so in reserve. Do the same when you inhale don't inhale to the bursting point, but leave a little space left over. This keeps the body from straining and tensing up, a core principle of T'ai Chi. Not that we hold our breath in T'ai Chi (you should NEVER hold it) but it has been proven that you can hold your breath longer if you follow this...
Inhale slowly and concentrate on the affected chakra. Visualize the chakra drawing in or inhaling fresh prana. Hold your breath for a few seconds and visualize the prana being assimilated. Exhale slowly and visualize the chakra throwing out or exhaling the grayish dirty matter. Hold your breath for a few seconds and visualize the chakra becoming brighter and healthier. Repeat the process four times. 2) Do pranic breathing. Inhale slowly and concentrate on the affected organ. Visualize the chakra and the organ inhaling or drawing in prana. Visualize the prana as passing through the chakra, then to the affected organ. Hold your breath for a few seconds and visualize the chakra and the affected organ becoming brighter. Exhale slowly and visualize the grayish dirty matter being thrown out by the affected organ through the chakra. Hold your breath for a few seconds and visualize the chakra and the affected organ becoming brighter. Repeat the process until there is...
The five major schools of breathing are medical, Confucian, Buddhist, Taoist and wushu or martial arts. Medical breathing techniques aim at strengthening one's overall health and are mainly preventive. The Confucian school of breathing deals with self-cultivation and temperament. Taoist breathing deals with one's moral character and longevity. The Buddhist breathing exercises are broken into two lines of thought and involve mainly the mind. The first Buddhist school is called 'Samadhi' and claims that everything in the world is illusionary. The other school is that of meditation which deals with the cultivation of the mind and the preservation of all forms of life on earth. The wushu method of breathing is for physical training and good health. All of these schools have one thing in common, that of training of the mind and development of the qi, or ch'i.
Breathing techniques are also similar to the T'ai Chi and Qigong exercises. Especially in a seated meditation, diaphragmatic breathing is the preferred method. Remember to expand the lower abdomen, and then the chest, as you inhale contract first the lower abdomen, and then the chest, as you exhale. The idea is to utilize the diaphragm located below the lungs to ensure a deep, relaxed breath. The breath will be playing yet another role in our meditations here we will be observing the breathing cycle as a means of relaxing and focusing.
Begin your exploration of the flexibility of your hips by resuming a Natural Stance. Standing upright, raise your left knee and hug it with the right arm, so that the left elbow goes around the left knee. As you straighten your back, check how closely you can bring the right knee toward the left shoulder without loosing balance. Check whether bringing your center of weight over the center of the standing foot gives you maximum stability. In synch with your breath, contract and relax the right gluteus (buttocks muscles) to help them release any excessive tension. When you feel like switching sides, continue your exploration with the other leg.
After you have regulated your breathing and mind, start moving your body around slowly. The motion starts at your feet, and flows upward in a wave through your legs, body, chest, shoulder, arms, and finally reaches your fingertips (Figure 3-56). The movement feels sort of like a large snake moving around inside your body. The movement is comfortable and natural, and there is no stagnation or holding back. Do the movement for about one to two minutes, until you feel that your body is soft and comfortable from deep inside the internal organs to your limbs. After you have finished, hold your hands in front of your waist with the palms facing down (Figure 3-57). Continue to keep your mind calm, and breathe smoothly. After you have completed the last exercise, start circling your arms up in front of you and out to the sides. As they rise in front of your chest they cross (Figure 3-62), then separate up and out to the sides (Figure 3-63). Inhale deeply as they rise, and exhale as they sink...
Regulating breathing means to regulate your breath until it is calm, smooth, and peaceful. Only when you have reached this point will you be able to make the breathing deep, slender, long, and soft, which is required for successful Qigong practice. Breathing is affected by your emotions. For example, when you are angry, you exhale more strongly than you inhale. When you are sad, you inhale more strongly than you exhale. When your mind is peaceful and calm, your inhalation and exhalation are relatively equal. In order to keep your breathing calm, peaceful, and steady, your mind and emotions must first be calm and neutral. Therefore, in order to regulate your breathing, you must first regulate your mind. The other side of the coin is that you can use your breathing to control your Yi. When your breathing is uniform, it is as if you were hypnotizing your Yi, which helps to calm it. From this, you can see that Yi and breathing are interdependent, and that they cooperate with each other....
Reach the deeper emotional layers of your body The ultimate goal is to prepare the body for the higher spiritual
In the Shoalin Jee Shin Wing Chun Kung fu system, we incorporate elementary Iron shirt postures to prepare oneOs body for the more demanding work, later on. As a balance to our hard training (Yang), we also incorporate Yin Qi gong and breathing exercises to keep the body happy and free from tension and stress. Will improve your immune system and with special breathing exercises you are able to breathe to fill up your organs, bones and glands with healing energy.
Sit easily and erectly on a chair with your right hand clasped over your left. Your chest should not be held up but be allowed to collapse slightly, while the head is tilted a bit forward. Count your breath, now, either from 1 to 10 or 10 to 1, doing this 10 times. This is done for its calming effect. When you have practiced in this way for some time you can dispense with counting. More advanced practitioners are immediately calmed upon assuming their seats. 2. Next on the agenda is abdominal breathing. This is done to stimulate the internal organs. In this method, exhale your breath by contracting the abdomen, compressing and massaging the organs therein and acting as an adjunct to the function of the diaphragm as it rises to compress the chest cavity. When you inhale, the diaphragm descends and again there is a compression and massage of the abdominal organs. This helps bring the Chi (or life force energy) into the abdomen where it can be collected and utilized more effectively. 6....
Both leg posture is the same as in Fifth form. Both heels facing each other, both legs turning outward, toes hooking and bending backward, to increase both legs physical strain. Lifting both hands upward of shoulder and downward of eyebrow, center of palm outward showing pushing and holding estate, waist and back keeps erect, raise your head watching forward, both shoulders relaxed, do not use force and do not hold your breath (Figure 3-10).
Bone Breathing is practiced in a three-stage process. Let your breathing follow a normal pace. Do not strain or hold your breath too long. Bone Breathing is practiced in a three-stage process. Let your breathing follow a normal pace. Do not strain or hold your breath too long.
During still meditation you will experience a different feeling. Normally, when you inhale, your physical body feels light and cold, and when you exhale, you feel heavy and warm. Naturally, all of these symptoms are closely related to the Chi Kung strategy, your breathing. Breathing is considered the strategy in Chinese Chi Kung. How you coordinate your breathing allows you to regulate your body and lead your Chi efficiently. There are two ways of breathing which are commonly used in Tai Chi. The first way is called normal abdominal breathing or Buddhist breathing, while the other way is called reverse abdominal breathing or Taoist breathing. In normal abdominal breathing, when you inhale the abdomen (or Dan Tien) expands, and when you exhale the abdomen withdraws. However, in reverse abdominal breathing the abdomen (or Dan Tien) withdraws when you inhale, and expands when you exhale. It is usually easier to keep your body relaxed and feeling comfortable with normal abdominal...
While concentrating the breath should be soft, long, and smooth. After a while you can forget about your breath. Attention to breath will only distract the mind which must focus on drawing energy to the desired points. There are thousands of esoteric breathing methods you might spend your whole life mastering them and acquire no lasting energy. But once the Chi is awakened and you complete the route you may experience many different breathing patterns rapid breathing, shallow breathing, deep breathing, prolonged retention of breath, spinal cord breathing, inner breathing, crown breathing, soles of the feet breathing, etc. You need not try to regulate your breath as breathing patterns will occur automatically according to the body's needs. Breathe noiselessly through the nose. Make the breathing smooth and gentle. Any sound passage of the breath will mar your concentration, and if your breathing is rough you will not succeed in attaining a complete state of calm. But take care, if you...
From all these major techniques, post technique has its unique training properties in martial arts. With this stillness standing method you can practice and cultivate breathing, increase your power, reshape and homogenize your movements. Zhuang means post this requests you to observe stillness and stability as a post , within this practice of non-moving and internal breathing, your strength will increase, you are seeking moving inside non-moving another aspect is that through ZZ method you are remobilizing your breath and increasing strength lower limbs can maintain stability as a post, in Shaolin boxing about secret techniques it said 'if you become proficient horse standing (Ma bu standing), then Qi penetrates Dantian, you become vigorous as an immortal'. Whatever boxing styles or schools, all practitioners should first master it (post standing)'
Coordination of breathing is actually the core the foundation of Tai Chi Ch'uan utilizes the mind to activate the Chi, or breathing. Correct habit of deep breathing down to the navel psychic center is essential. Tai Chi breathing is embryo breathing, unlike ordinary breathing accomplished only by practicing Tai Chi.
Daoist breathing, also known as Reverse Breathing (Fan Hu Xi, &. f '-5.), is used to prepare the Qi for circulation, and its proper development is crucial. In Daoist breathing the normal movement of the lower abdomen is reversed during inhalation and exhalation. Instead of expanding when inhaling, the Daoist contracts, and vice versa (Figure 3-6). Never hold your breath or force the process. Inhale through the nose slowly, keeping the flow smooth and easy, and contract and lift the lower abdomen up behind the navel. When the lungs are filled, exhale gently. This whole process of Daoist breathing is a form of deep breathing, not because the breathing is heavy, but because it works the lungs to near capacity. While many people who engage in strenuous exercise breathe hard, they do not necessarily breathe deeply. Deep breathing causes the internal organs to vibrate in rhythm with the breath, which stimulates and exercises them. The organs would not receive this type of internal exercise...
The therapeutical effects of post standing come mainly from the characteristics of the posture itself and your aptitude to maintain it. During this exercise you will progressively taste all different changes happening in your internal body. If you have difficulties to calm your mind you can for example count your breath cycles, a complete cycle including inhale exhale. But in any case avoid from holding your breath or accelerate prolong consciously your breath rate. Let your body install by itself breath rate instead of trying to control it.
It is based on the concept of Chi, energy which flows through the body. There are 460 movements to learn in the Qigong and related Tai Chi programs. Breathing techniques help the chi flow. It is a self healing practice that can lead to the connection of mind, body and spirit.
During Zhan zhuang, shoulders' muscles are easily submitted to overexcited nerves. To verify it examine your shoulders if they are rigid, local muscles are stimulated. Check if your breathing is deep and natural, if your chest if feel suffocated, etc. If it is the case, first inhale slowly until your lungs are filled to capacity, enlarging your thorax, and after stretch your spine vertically and straight upward, and slightly swaying sometimes leftward or rightward, exhale slowly, at this time shoulder muscles are following the contraction of thorax during exhalation and just naturally relax. You may use this method every interval of 4-5 minutes and take 2-3 times deep breathing (exhalation relaxation).
Sit on your chair, knee cleave leaning on the edge of the chair, both legs lifting, separated by a distance larger than shoulder width, adjust the height of your feet depending on your own physical condition. Place both hands below shoulder level and above breast level, center of palm facing in as if holding something, waist and back erected, rise your head like being suspended from the top, look forward, both shoulders relaxed, do not use force and do not hold your breath (Figure 3-9).
Remember, so after a short time you will be able to do it comfortably and automatically, and devote your concentration to your breathing and Chi. After you have completed your warm-up Chi Kung, stand still and close your eyes (Figure 3-55). First pay attention to your third eye (Upper Dan Tien), and bring all of your thoughts from outside of your body to the inside. When your mind is calm and concentrated, bring your attention to your breathing. If you are doing only relaxation Chi Kung training, use Normal Abdominal Breathing, and if you are training for martial arts, use Reverse Abdominal Breathing. It does not matter which breathing technique you use, when you withdraw your abdomen, hold up your Huiyin cavity and anus, and when you expand your abdomen, relax or slightly expand your Huiyin cavity and anus. Remember DO NOT TENSE OR STRONGLY LIFT UP YOUR HUIYIN CAVITY AND ANUS. This will tense the lower part of your body and stagnate the Chi circulation. After you train this abdominal...
A You do not need to regulate your breath when cultivating Falun Gong. We are not concerned with breathing. That is what one would learn at an entry level. We do not need it here because regulating and controlling breathing is to cultivate the Dan (energy cluster), to add air and feed the fire. Breathing in an upstream or downstream style or swallowing saliva are all for the purpose of cultivating Dan. We do not cultivate that way. Everything you need is accomplished by the Falun. The more difficult and higher level things are done by master's Fashen (law body). Actually any cultivation method, even including the Taoist school in which cultivation of Dan is discussed in more detail, is not accomplished by means of intention. As a matter of fact, it is the grand master of that particular school who helps one cultivate and transform those things without his knowledge. You cannot possibly accomplish it on your own deliberately, unless you have reached enlightenment. Only the enlightened...
In the Yin-Yang Theory, all of life is composed of two opposing yet complementary forces the yin (feminine, dark, weak) and the yang (masculine, light, strong). At birth, the human body normally contains equal amounts of both traits. When sickness develops, it can be attributed to a deficiency or excess of either of the two forces. Medical Qigong seeks to restore this balance through movement and breathing exercises.
For the Upper Warmer, start the movement in the same way as for the other two by bringing the palms upwards and standing up on your toes. This time gently roll the palms up and over your head with the palms turned up. Hold your breath as you push upward. Next, take both palms out to either side and as you pushdown, breathe out and stand down. This acts on the respiratory system and the mind.
IN SELF-HEALING, the same basic principles of cleansing and energizing are used. There are several methods of healing oneself. You may use the manual approach, the pore breathing technique, the taoist technique, or the chakral breathing technique. After long hours at my desk translating Chinese texts, I sometimes felt very tired and nearly exhausted. But five minutes of these yogic breathing exercises would renew my strength and enable me to get on with my work. It cured my rheumatism and gave me instant relief not only when I caught cold but also when I contracted the dreaded Asian flu many years ago.4
In the preceding breathing exercises, you have been asked at certain points to circulate the Microcosmic Orbit. Your life-force energy thus must be circulated through specific pathways in the body efficiently and safely to be used for healing and growth. The Microcosmic Orbit circulation uses the power of the mind to help activate the sacral and cranial pumps into pumping the life-force energy throughout the body.
Smile into the perineum, palms and crown. Then slowly raise the arms, palms facing each other, to chest height keeping the elbows relaxed and sunk. Rotate the arms slowly until the palms are facing down. Be aware of the mideyebrow and feel your breath and lightly contract your eyes and round muscles around the eyes. Connect the perineum bridge by slightly squeezing the sex organs and the anus do this a few times.
Listen to how your breath sounds. How does it feel Where does it go in your body Spend 1-2 minutes doing this. Close your eyes and maintain the awareness of your breath and how your body feels. Inhale, imagine your breath drawing the warm, calm energy of love into this center.
Records that describe breathing exercises exist from about 1000 B.C. The Chinese, like the ancient Greeks, believed in a healthy mind in a healthy body, and discovered many techniques that were supposed to enhance health and well-being. It is not known exactly where or when qigong as we now know it began, but there have been many different styles that have evolved through the years. Chi Kung is a form of internal alchemy that involves mind, Chi power and breathing exercises. It teaches how to detoxify the body in order to stimulate the flow of energy and to pack and condense Chi. Thereafter, to circulate it in the body and to use the breath to pack the organs, glands, muscles and bones with Chi so that they will stay healthy and strong. All the Iron Shirt Chi Kung movements and breathing exercises should be done mindfully in order to
The Qin (221-207 b.c.) and Han (206 B. C.-a.d. 220) dynasties saw a rapid development of medical skills, which in turn enhanced Qigong theory and practice. The Yellow Emperor's Canon of Internal Medicine, the earliest medical classic extant in China, described Daoyin, Guidance of Qi, and An Qiao as important curative measures that could also preserve life. It also offered the following advice, which besides offering a general life philosophy, describes the state of mind necessary for successful Qigong practice Be indifferent to fame or gain, be alone in repose, and take the various parts of the body as an organic whole. There is an account of Daoyin found in Plain Questions On Acupuncture (Su Wen Yi Pian Ci Fa Lun) that says, Patients with lingering kidney disease may face south from 3 to 5 a.m., concentrate the mind, hold back the breath, crane the neck and swallow Qi as if swallowing a hard object seven times. After that, there would be a great amount of fluid welling up from under...
Most Qigong exercises are done slowly to allow the mind to register the movements through out the body. Your breath should be inhaled through your nose and expand your diaphragm. Let the air and your mind go to your dantian (a point four finger widths below the navel). Do not force it, just relax and feel the breath expand this lower part of your body. Most people breathe in the top of their chest, which is a shallow breath, and not as effective as a deeper, full breath. With mindful practice, breathing to your dantian will become natural. Exhale through your mouth (this is where you will make the healing sounds). Your exhale will be longer than your inhale.
Qigong is a study of the energy ot the whole universe, which includes physics, chemistry, psychology, biology, astrology, electricity, and medicine. We focus on medical Qigong, the cornerstone of traditional Chinese medicine. Qigong has been practiced in China for over five thousand years and has been shown effective in the prevention and cure of many diseases. Today tens of millions of people in China practice Qigong because of its great power of healing. Yet unlike acupuncture, acupressure, herbal medicine, or tai chi, Qigong remains a mystery to most Americans. This ancient discipline combines mental concentration, breathing technique, and body movements to activate and cultivate our vital energy as it flows through the invisible channels of the body.
(3) Hold your breath for a moment and exhale, flatten the stomach to the spine and feel the perineum (the region between the genital organs and the rectum) flood with the pressure. Pull the sexual organs up. The chest and the sternum sink, pressing and activating the thymus gland. (Fig. 2.3) Do not use force. It is enough to feel a slight pull and flattening of the chest. (6) If you find that your diaphragm becomes tight and pushed up into the rib cage, rub the diaphragm with both hands using the fingers to gently work the diaphragm so that it will drop down out of the rib area into a relaxed position. (Fig. 2.4) Tightness in the abdominal area is one of the main causes of breathing problems. Abdominal massage will help to relieve the tightness of the diaphragm. Use your fingers to lightly massage the abdomen in the navel area until you feel the tightness ease. This will greatly improve your deep breathing. Packing Process Breathing is the most important breathing technique to master...
During this exercise muscle oxidation (releasing food energy) may reach up to twofold increase and oxygen consumption up to fourfold. In the same time, metabolic wastes (carbon dioxide, lactic acid) are also increasing and signal the respiratory centers in your brain, which, in turn, stimulate the respiratory muscles, telling them to work harder. With practice this stimulation will be reduced as the muscle will be able to accept more oxygen during a same respiration cycle. Your breath is then deeper and your blood more enriched by oxygen. As in ZZ you are always free of any suffocation, there is no risk to happen any oxygen debt in your respiratory system so that during and
Our breathing changes in keeping with our emotions such as joy, anger, or sorrow. You breathe differently when you are laughing or crying. It's not possible to breathe the same way while crying, as while laughing. If you become too nervous before an exam, say, or a game, and your breathing is influenced, you are not likely to get a good result. Breathing can affect the emotional and the mental state. Many breathing methods are now promoted that seek to control feelings, mind activities, and even vital energy. The Raku-raku method of deep breathing 6. Inhale naturally. I call this the Raku-raku deep breathing method (Raku-raku means easily in Japanese).
Chen Wangting devoted himself to self cultivation and developed Taijiquan by combining his knowledge of martial arts with the Daoshu movement and breathing exercises known as Daoyin and Tuna. The earliest textual source of Tuna is the name of a breathing technique which literally translates as 'spitting out and taking in'. During the Period of Disunity (221 - 589 AD) Tuna became a common collective term for a wide variety of breathing techniques. The basic theory is that by breathing you live. When you breathe in you take in Yuan Qi (original heaven Qi) from the atmosphere or universe around you. This strengthens and replenishes your own body's Qi. The deeper and slower the breath the more Yuan Qi that can be absorbed.
Like all popular traditions in any culture, the origins of these exercises are shrouded in myth and legend. Some say the exercises began several thousand years ago. There are historical records of similar types of exercise dating back 4000 years to the time of the Yao settlements, when regulated body exercises and special breathing techniques were said to be used to cure disease. The most recent evidence of the long history of these movements comes from a silk book unearthed in 1979, known as the Dao Ying Xing Qi Fa (Method of Inducing Freeflow of Chi). The book dates from the Western Han dynasty, which ran from 206BC to AD24, and bears 44 drawings of men and women in exercise positions resembling those in this chapter.
Regulation of breathing, also called inhaling and exhaling, breathing method, venting or taking in, is an important link in Qigong exercise. The ancients attached great importance to breathing exercises and described a great number of methods including inhaling (Fu-Qi), eating (Shi-Qi), entering (Jin-Qi), swallowing (Yan-Qt), circulating (Xing-Qi), taking in (Cai-Qi), upper breathing (Shang-Xi), lower breathing (Xia-Xi), full breathing (Mun-Xi), blurted breathing (Chong-Xi), lasted breathing (Chi-Xi), long breathing (Chang-Xi), and deep breathing (Shen-Xi). The breathing methods described in the following sections are the ones most commonly used in Qigong practice. Natural respiration is the ordinary breathing pattern that occurs under normal physical conditions. Because of the difference in physiology between male and female and the difference in the breathing habits of individuals, natural respiration can be further divided into natural thoracic respiration, natural abdominal...
Thus deep breathing has a cooling and calming effect and balances the Fire when it gets too excited. The Water element is activated when excess heat of the heart is brought down through the spine to warm up the kidneys. The Water energy of the kidneys can be guided upward to cool the heart.
The gently curved positions of Zhan Zhuang are based on that original state. They enable your energy to redirect itself properly through the curves of your major joints. But there are two other elements that are vital to the rediscovery of your original, natural energy. These are your breath, and the condition of your mental and nervous systems. The state of your mental and nervous systems has a profound effect on your breathing and the functioning of your entire being. Thoughts and feelings have obvious effects on your respiration and your heartbeat. They have a powerful influence on the chemicals released into your bloodstream and on the tension in your muscles. A classic example of this is the effect of worry on the heartbeat, the breathing rate, and the digestive system. These same effects can be detrimental to your Chi system, blocking the flow of energy through your body, and restricting your ability to absorb and utilize the universal Chi that...
Open and close both arms simultaneously while alternating the arm that is on top when closing. When opening the arms, remember to turn the palms of both hands upwards on your shoulder level. Allow your breath to naturally synchronize with the motions of the arms and torso. Discover for yourself the way to make opening and closing following a trajection similar to the sign of infinity - just like a digit eight but sideways.
This exercise utilizes either nasal respiration or oral-nasal breathing techniques. Practice of this exercise is recommended 1-4 times a day, 10-60 minutes each time. Use abdominal respiration at the initial stage of practice and change to reverse breathing when you are very familiar with the mechanics of this exercise. During the initial stages of the exercise, use no more that three words when holding the breath. As you become more comfortable with the practice, gradually increase the number of words you silently say. Do not force yourself to hold your breath or bulge your abdomen. A warm sensation will be felt in the lower abdomen after long-time practice.
Step to the right, feet shoulder-width apart. Rise up onto the balls of your feet and raise your arms above your shoulders, palms up. Hold your breath for a few seconds, then sink down into a low squat, bringing the arms to shoulder level. Jump into the air while circling the arms up and around and down in front of the Dantian. Start shaking your whole body, bouncing about and breathing into the Dantian with Heng If (Hung) breaths. Take in the lineage and Universal Qi via the pores of your whole body. Use Heng on the out-breath to concentrate Qi in the lower Dantian. As you move faster and faster, the ball sun of your Dantian becomes denser and denser.
I would like you to explore a famous Qigong exercise called Zhan Zhuang. or standing like a tree, which is a type of standing meditation dedicated to finding the sense of physical and mental equanimity. You can experience it standing in a Natural Stance and observing your breath as well as different degrees of tension in various muscles throughout your body. Unlike some Qigong styles that prescribe standing at certain times of the day. facing particular directions, Qi Dao does not impose any rigid rules but rather invites you to experiment and find out for yourself what works better for you. For more detailed explanations combined with a guided meditation, please listen to the Qi Dao Initiation CD that is also included in our
The mechanics of mingjing just described stimulate the meridian and energetic system of the body and encourage the development of huajing, or hidden power. Huajing is unique to internal martial arts and is based on Taoist yogic alchemy. It involves the movement and transformation of the body's qi. For the student, huajing is an exciting stage of development since it is where he or she learns to feel the flow of internal energy in his or her body. Most report that it feels like currents of heat, pressure, and or electricity. It is developed and controlled through Taoist breathing exercises, qi gong posture, and
The most important key to this training is concentration. It is the mind which leads Chi to the skin and to the bone marrow in coordination with the coiling motion, so once you are familiar with the movements you should practice leading your mind into a deeper meditative state which allows you to feel or sense the Chi deep in the bones. Every coiling motion should be generated from the legs and directed to the limbs. The entire body should be soft like a whip. The motion is continuous and without stagnation, like the movement of an octopus. Naturally, breathing (which is the strategy of Chi Kung training) is another key to success. Your breathing should be slow, deep, and long, and you should not hold your breath. An additional key to successful training is the coordination of the anus and the Huiyin cavity, which will help your mind to lead your Chi more efficiently.
Adjust your breathing to be slow, smooth, deep, and even. There should be no noise from your breathing. in Chinese, this breathing technique is called Mi Mi Mian Mian HI MM, meaning the breath is soft and unbroken like cotton and silk. Gather the Qi with all the pores of your body as you inhale. Condense the Qi in your Dantian H1 H as you exhale.
Traditionally any exercise that dealt with breathing and internal methods was considered to be Qigong. Nowadays we tend to call the more static breathing techniques Qigong and the moving exercises by their specific names. Found at the No. 3 Tomb excavations at Mawangdui in Changsha, the capital of Hunan Province, were many medical treatises and books on daoyin dating to the Western Han dynasty (206 BC AD 24). Among these relics were pieces of silk onto which had been painted figures of men and women, young and old performing daoyin exercises. 44 pieces of silk were found. Some figures imitated the movements of the bear, ape, tiger, deer and bird which are now called 'Wuquinxi' or the five animal forms. All of these physical movements were combined with breathing techniques. Next to one of the figures were the words, 'Look skyward and exhale'.
This is the bodily cost of chronic stress life as we know it. We make it hard for our bodies to fix themselves. Anything we can do to dissipate stress is time and energy well spent. T'ai Chi is a great way to reduce stress. The mental focus of the mind leading the movement thinking only of the movement the slow, flowing shifts of balance the regular, deep breathing the harmonious turning of the limbs and the circular openings and closings of the T'ai Chi form make it one of the best stress reducers available.
The Inner Smile is silent, heart-centered, and effortless, which allows us to penetrate into hidden, silent levels of our deep core in a way that mantra, visualization, breathing techniques, movement methods or simple empty-mind meditation may not achieve. It is especially not easy to grasp our Original Substance and feel it in the body.
As with the previous exercise, you may opt to conduct this exploration on the floor. Sitting on the floor, bend your right leg in front of your body with the left leg fully extended behind you. Position the right foot so that it extends slightly to the left of your left hip. Begin by contracting your gluteus and periformis (the hip extensor beneath the gluteus) as you inhale and relaxing as you exhale. Then explore the flexibility of your hips by bending forward in the hip socket and rocking from side to side imagining your breath flowing through the right hip joint. You may also experiment with the left hip flexors by angling your upper body as straight upwards as you can and moving it up and down a few times. Before you alternate the legs, notice if there is any difference in flexibility between the two sides. If so, give some extra attention to the side that holds more tension.
Now, let's explore the flexibility of your obliques (side muscles). Sitting with your legs spread wide apart, bring your left foot toward your crotch and bend the whole torso to the opposite side, reaching with the left hand over your head for the right foot, elbow pointing up. If you feel like you need more challenge, you may hold onto the left knee with your right hand while bending to the right. Following the rhythm of your breath, rock the whole body back and forth while turning the entire leg so that the foot rotates between eleven o'clock and one o'clock. Alternate the legs by pulling the right foot toward your crotch and straightening the left one, reaching for the left foot with the opposite hand. For greater relaxation of the obliques, add the imagery of your breath flowing in and out of your body through a point on the side at the end of the twelfth rib.
If you pay attention to your breath during the exploration of your Culture of Movement, you may learn about the natural synchronization of your breathing with the rhythm of your movements. Take Torso Rotation as an example many beginners appear to be confused as to the most natural timing for exhaling and inhaling during the rotation of the torso. This confusion must have something to do with misconceptions regarding the mechanism of respiration in general.
For example, the lungs correspond to the element Metal, and the heart to the element Fire. Metal (the lungs) can be used to adjust the heat of the Fire (the heart), because metal can take a large quantity of heat away from fire, (and thus cool down the heart). When you feel uneasy or have heartburn (excess fire in the heart), you may use deep breathing to calm down the uneasy emotions or cool off the heartburn.
During the Jou dynasty (1122-934 B.C.), Lao Tzyy (Li Erh) mentioned certain breathing techniques in his classic Tao Te Ching (Classic on the Virtue of the Tao). He stressed that the way to obtain health was to concentrate on Chi and achieve softness (Juan Chi Jyh RouX*l). Later, Shyy Gi (Historical Record) in the Spring and Autumn and Warring States Periods (770-221 B.C.) also described more complete methods of breath training. About 300 B.C. the Taoist philosopher Juang Tzyy described the relationship between health and breathing in his book Nan Hwa Ching. It states The men of old breathed clear down to their heels This was not a figure of speech, and confirms that a breathing method for Chi circulation was being used by some Taoists at that time.
Qigong is more than just a set of breathing exercises. It is the codification of the Chinese language, philosophy, tradition and belief system. The language used in the writings of qigong, therefore, is complex and opaque, to say the least. The meaning of the words used in qigong is also quite far removed from the meaning of the same words in a general sense.
The mind (yi), deep breathing (tu na), gentle exercise (dao yin) and therapeutic self massage (an mo). - Tai Chi Australia and the extending with withdrawing of limbs and the technique of Tuna consisting of deep breathing exercises of Pa Tuan Chin, the Eight Pieces of Brocade, is a very ancient form of Tao Yin (Taoist breathing exercises) and inducing the flow of chi around the body. At the same time, special breathing techniques combined with
Most young people and adults breathe by raising and opening the chest cavity. Many people who do conventional fitness exercises and take part in strenuous sports breathe from the chest as well. This is how their breathing has developed in the years since birth. Our goal is different, however. We want to return to the powerful, deep breathing we were born with, in order to enhance the power of our vitality. CHECK YOUR BREATH Then make sure you are breathing from the Tan Tien (see p. 42). Make sure you are paying attention to your outgoing breath only, and then allowing yourself to inhale effortlessly. Once this becomes automatic, you should ignore your breathing altogether. Having relaxed your face and checked your breathing, use your mind to travel through your body from top to toe, relaxing every joint and sinew. Begin at the very top of your head and work down from your skull to your neck, to your right and left shoulders, to your elbows, wrists, and fingers. Then continue down...
Emphasis was placed on the breathing techniques of 'Blowing out Qi', 'Pushing up Qi' and 'Swallowing Qi'. It was stressed that although similar in appearance, each method was very different in practise and result. The exorcises I did on the TV are good for I lay fever and if you have a blocked nose and difficulty with your breathing. For your mother's voice I suggest that she takes something to drink with honey in it and does some meditation. She should sit on a chair, straighten her back, close her eyes and mouth and then place her right hand on the middle of her chest. After a short while she should find that a lot of saliva builds up in her mouth, this she should swallow down to her stomach. This should help to keep her throat strong. consists of meditation , standing postures, lying postures and breathing techniques.
Following are step-by-step instructions for Standing Meditation. Ideally this should be practiced 1 to 3 times daily. Start out by doing 5 minutes at a time, building up to 20 minutes, and not doing more than 45 minutes at one time. At any time that you notice your mind wandering, take it back to simply following your breath. You will soon find why it is that advanced students and The Masters do so much standing meditation. 1. Follow your breath with your mind, feeling where it goes inside of you.
Heavenly River Monastery Hard Qigong Level 1 contains nothing to fear and certainly no pain, just strong breathing exercises to strengthen the internal body and develop Qi and stamina, providing the foundation for further training, if sought. The exercises can be practised gently and slowly in the beginning and then built up gradually to become increasingly strong as the number of repetitions is increased. You must train with a sincere heart, giving one hundred percent effort
Maintain this position for one to two minutes, breathing slowly and deeply up into the chest to elongate the spine. Breathe continuously without any pause. Come out of the position while exhaling by first straightening the front leg. Then, turning, both feet parallel to each other, place them together. Repeat for an equal time on the opposite side. (Simply reverse left and right when following the instructions).
Start in an upright posture (figure 1). Make sure the shoulders and chest are relaxed and the back is straight (but also relaxed - don't stand to attention ). Spend a minute or so concentrating on your breathing, slowing it down (breath in and out through the nose). The second aspect is what happens to the muscles - they will start to tense, particularly the legs. It is not uncommon for people doing this exercise for the first time to experience shaking legs (even if you think you have strong legs). Try to work through it. To help dissolve the tension try to focus your breath going to that part of your body. Let the tension go rather than fight it.
Using the correct psoas alignment as you inhale will allow you to direct the fresh energy from your breath directly into the organ are more easily. When doing the Liver Sound, tilt to the right and slightly forward. Do this tilting from the lower rib area. This will increase the pressure you can apply to the liver. For the Heart Sound, tilt to the left and slightly forward, and stretch the heart meridian by stretching the little finger. For the Lung Sound, stretch the lung meridian by stretching the thumb.
Movement and inhaling and exhaling with those movements, and I think those other Chi Kung are valid and powerful. However, I think that ultimately, this is a higher Chi Kung because it is more internal. In other words, it does not rely on continual breathing, or continued movement of any sort. You do breathe in in the beginning, but as you move along to higher levels of the Iron Shirt Chi Kung, you do not even have to bring in your breath, but can just draw in the energy with your mind, pack it and circulate it around. Movement with your mind emphasizes the internal aspects of the energy it is also more integrating. That can be a problem in the beginning for a novice whose mind is not integrating with his Chi, and he cannot move his Chi around with his mind. He needs to use more breathing and more movement. I think that if a person sticks with it, it will come in time.
Method 1 Deep Breathing with Empty Retention Abdominal br eathing e xpands y our a bdomen s lightly w hen i nhaling and c ontracts your abdomen slightly when exhaling. Do not over-expand or over-contract your abdomen. This would m ake breathing unnecessarily d ifficult. The c ritical factors a re the r hythm a nd t he empty r etention. Holding y our breath a fter e xhalation is c alled e mpty re tention-, a nd holding your breath after inhalation is called full retention. Through clairvoyant observation, it is noted that t here is a tremendous amo unt of p rana rushing i nto all pa rts of the body when inhalation is done after empty retention. This does not take place if the inhalation is not preceded by empty retention. When drawing in prana, you may use either pranic breathing or the hand chakra technique or both simultaneously.
Respiration is also called regulation of breathing, breathing method, or venting and taking in (tu na). It is an important link in qigong exercise. The ancients attached great importance to breathing exercises. A great many terms about breathing exercises can be found in books written in ancient times, such as fuqi (inhaling qi), shiqi (eating qi),jinqi (entering qi),yanqi (swallowing qi),xingqi (circulating qi) and caiqi (taking in qi) as for breathing methods, there are terms such as shangxi (upper breathing), xiaxi (lower breathing), manxi (full breathing), chongxi (blurted breathing), chixi (lasted breathing), changxi (long breathing) and shenxi (deep breathing). The following breathing methods as required for training of qi are usually used.
Trying to make your breath slow, deep, continuous, and even is like stirring up a dirty glass of water to get the debris to settle, it will just continue to be muddled and agitated. If, however, the glass were set aside and left alone the debris would settle to the bottom of the glass of its own accord. If you give all your attention to your mind-intent Yi and ignore your breath Qi , your strength will be like pure steel. If, however, you only pay attention to the breath, the blood circulation will be obstructed and your strength weakened. All you need to do in applying mind-intent is to focus your attention on the Dantian (or whatever area you are working with) and the breath will follow. Sense and feel that area with all your attention. From this practice your breathing will naturally become slow, deep, continuous, and even because you are not trying to make it so the breath is just acting in accord with the intent. This is true sinking the Qi into the Dantian. Breath is like the...
I think the key to the whole thing is breathing. When you learn how to breathe and breathe with the right images in your mind, your breath can change and your life can change. If people just learned the breath work and if you gave people just three of the Qigong exercises that focused on the breath, that alone could significantly change their lives. It is that simple. I teach classes to psychotherapists now, Spring Forest Qigong for psychotherapists, and that's what I teach them. They can give their clients so much help by just teaching them a little Qigong. They have to practice Qigong of course for them to be effective models. They have to get their own breath work right. But they learn like I did that getting your own self in balance, opens up the door for healing on all levels, body, mind and spirit. Then you can teach your clients one or two simple breathing exercises and some visualization techniques and it can so enhance their healing.
Qigong, or ch'i kung, translated means breath work or breathing exercises and we can use it to build up our internal energy or ch'i. We need an adequate supply of ch'i to each organ to maintain good health, but just as important is the free flow of this energy through the meridians.
Press the soles of the feet to the floor so that they seem to adhere to it by suction. The toes are part of a tendon line and, as such, are part of an energy flow line. To take advantage of this fact, press and clamp all of the toes firmly to the floor but do not allow them to bulge up. When concentrating on the soles, you may find that they grow warm or feel cool. Inhale ten percent and coordinate with the breath, sucking the earth energy into your soles. Inhale ten percent using the Packing Process breathing technique described in the First Stage. (Fig. 3.38) Pull the energy up to the sexual organs and the urogenital diaphragm, the pelvic diaphragm, the left and right anus, the kidneys (Fig. 3.39) and the lower diaphragm. Feel as though you are sucking the earth. Feel the earth energy begin to enter the soles and move up the leg bones to the knees. The earth energy can feel cool or sometimes tingling. Some people feel warm. e. Inhale and pull the Chi up to the crown (Fig. 3.55),...
Regulating the breath means to regulate your breathing until it is calm, smooth, and peaceful. Only when you have reached this point will you be able to make the breathing deep, slender, long, and soft, which is required for successful Chi Kung practice. Breathing is affected by your emotions. For example, when you are angry you exhale more strongly than you inhale. When you are sad, you inhale more strongly than you exhale. When your mind is peaceful and calm, your inhalation and exhalation are relatively equal. In order to keep your breathing calm, peaceful, and steady, your mind and emotions must first be calm and neutral. Therefore, in order to regulate your breathing, you must first regulate your mind. The other side of the coin is that you can use your breathing to control your Yi. When your breathing is uniform, it is as if you were hypnotizing your Yi, which helps to calm it. You can see that Yi and breathing are interdependent, and that they cooperate with each other. Deep...
From Taoism we have received the great internal arts such as T'ai chi ch'uan, pa-kua chang, Taoist yoga and Qigong. These were all based upon 'doing by not doing'. This concept can be explained by comparing Indian and Chinese yoga. If both arts were practised side by side we would see that the India yogi (in most cases) would be performing more movement than the Chinese yogi. In actual fact the Chinese yogi would be doing more work than the Indian would by 'not doing'. The Chinese yogi would hold very difficult stances for long periods of time with little or no movement. These isometric postures were said to be able to send the energy around the body and open up all of the channels of ch'i or life-force when performed in conjunction with certain breathing techniques.
Hands backward, palms on the floor and fingers pointing backward. After you land softly on your buttocks (initially, you may opt for a pillow strategically placed under your rear end), explore how far you can bend forward and reach with your fingers while keeping your back as straight as possible. Notice your breathing without forcing your breath, and allow the relaxation that comes with each exhale to bring your torso further forward.
There is a set routine starting from the head and moving down. Sit on the floor in a lotus or cross-legged position. The palms are held as shown in photograph 35 the eyes are slightly closed with the tongue pressed lightly to the hard palate. The shoulders are relaxed and the back straight and vertical to the ground. After a short time of meditation rub the palms together for about 10 seconds to create some heat. Then place the index and middle fingers of each hand onto the forehead as shown in photograph 36. Rub the fingers back and forth lightly all over the forehead for about 10 seconds, then take the palms back down to the knees in a circular movement and meditate again for about 10 seconds, breathing deeply but gently.
Explore how far you can put your feet apart as if you are going to perform a side split. Discover whether you can bend forward and allow your elbows to reach the floor by walking your right hand to the left and your left hand to the right past each other. You can tense up and relax the adductors and gracilis, the muscles of your inner thighs, while imagining that you can breathe through those muscles. In order to explore the flexibility of these muscles, rock back and forth shifting the weight from the heels to the elbows and back to the heels in synch with your breath. This part of your body may be particularly resistant to stretching, so please exercise caution while experimenting with the splits. You will enjoy most improvement if you maintain keen awareness of the limitations of your comfort zone and take time to allow the muscles to let go of habitual tension.
You can experience Centering by pivoting about 180 degrees on the heels, lifting the toes of one foot at a time and allowing your arms to swing freely so they touch the opposite hips as you pivot side to side. Breathe naturally, allowing the breath to synchronize with the movements of your body. Once you have established awareness of the Center of your body, you may notice that your breath becomes deeper and smoother, due to the relaxation of the muscles of your abs and diaphragm. Bring one hundred percent of your attention to the axis of your body, around which it pivots. Notice whether you are following the principle of Stabilization by tracking the direction of your Centerline with your weight-bearing foot. Test and compare your stability when pivoting around your spine versus any other way of pivoting.