Posture Training

Posture training is done on the basis of practice of the preparatory methods. Qi is made vibrating with Dantian as the centre and circulating along with the vibration, controlled by will. Posture training needs also the standing vibrating posture as its basis, but one must combine the vibrating and the changing of posture in one to get qi to flow following the changes of the posture.

(l)Form One The Immortals Pointing Out the Way

First,contract the abdomen and anus during inhaling and lift qi from the Lower Dantian up to the Middle Dantian, the two hands moving upwards simultaneously, palms facing upwards and elbows bent backward , to the sides of the waist.

Second, exhaling, gather the genuine qi into Dantian and, with it vibrating in Dantian, guide it by will and in turn get will following it to spread it to the right upper arm, with the four fingers of the hand close together,the thumb stretched, and the joint of the wrist bent up a little. By guiding qi, direct internal strength to the arm, push the hand (palm erect) forward, and

gather strengthen the thenar eminence minor of the hapd (Fig. 4-25). • '

Finally, inhaling, make fist and draw it back to the chest. Turn fist into palm facing downwards and press down. Turn the left palm up and lift it to hold qi up to the Middle Dantian. Exhaling, push the left hand forward in the same method as described for the right hand. Repeat the process for 9 respiratory cycles for each hand.Finally place the hands back in front of the chest and hold qi up to the Middle Dantian. Then get the palms facing each other to get prepared for the next step.

NOTE: This form is used to train qi of the Shaoyin, Taiyang, Taiyin and Shaoyang Channels. During exhaling, by means of the strength produced by arm—pushing, guide qi in the Middle Dantian, which has been lifted from the Lower, to flow to the arms, the thenar eminence minor and the small finger, and to flow along the Shaoyang and Taiyang Channels. During inhaling,return qi to the Middle Dantian along the Taiyin and Yangming Channels to join with qi rising from the Lower Dantian. Qi flows rhythmically along with the vibration of Dantian and the whole body, coming out from the Lower —212—

Fig. 4-25 The Immortals Pointing Out the Way

Dantian continuously and going back into it continuously like a chain of rolling pearls. This form is basic for emission of qi with pushing, pulling and leading manipulations.

(2) Form Two Pushing Eight Horses Forward

Proceed from the last stance. Exhaling, direct qi to the Middle Dantian and then to the shoulders and arms. With the two palms facing each other, the thumbs stretched and the four fingers of each hand close to each other, push the hands out slowly till the elbows, palms and shoulders are at the same level. Bend the thumbs backwards hard and lower the palms with strength to make qi fill the tips of the four fingers of both hands [Fig. 4-26(1)].

Fig. 4-26 Pushing Eight Horses Forward Then inhaling,relax the four fingers. Bend the thumbs

Fig. 4-26 Pushing Eight Horses Forward Then inhaling,relax the four fingers. Bend the thumbs

back and pull the elbows gently, and draw the hands back to the hypochondria. At the same time make qi from the Lower Dantian and that returning from the hands converge in the Middle Dantian. Repeat the above two steps for 9 respiratory cycles. Finally draw the palms back and cross them in front of the chest [Fig. 4-26(2)].

NOTE: This form is to train the Three Yin Channels and the Three Yang Channels of Hand and the energy in the fingertips. Qi is directed mainly through the Channels of Hand—Taiyin and Hand-Yangming to the palms and the fingertips, and then back by way of the Three Yang Channels of Hand and the Channel of Hand-Taiyin. The distending or hot sensation in the fingertips means that qi has reached there. This form is essential for emission of qi with pushing, pulling, leading and fixing manipulations.

(3) Form Three The Phoenix Spreading Wings Proceed from the last stance. Exhaling, set the crossed, erect palms apart from each other slowly. Direct qi in the Middle Dantian down to the Lower Dantian and up to the two arms, with the fingers bent back (the four fingers close to each other) as if the Inner Laogong (P 8) was going to protrude. Turn the palms sidewards and push them apart until the hands,elbows and the shoulders are on the same level, with fingers still bent back and the Inner Laogong (P 8) protruding and qi gathered in the centre of the palms (Fig. 4-27).

Then inhaling, turn the palms so that they face each other, bend the elbows and draw palms closer and closer to each other and finally get them crossed in front of the chest. Repeat the procedure for 9 respiratory cycles. Then get the hands to the —214—

sides of the chest to be prepared for the next step.

Lianquan Ren

Fig. 4-27 The Phoenix Spreading Wings NOTE: This form is aimed at training of the Channels of Hand-Jueyin and Hand—Shaoyang. Qi is accumulated in the Inner Laogong (P 8) when the hands are pushed out, in the Outer Laogong and then is sent back to Dantian when the hands are drawn back. As a result of persistent training of this form, the line of qi will always be kept round the palms, the centre of it is between the Inner and Outer Laogong. It is the basic step for traing emission of outgoing—qi with pushing, pulling, quivering and fixing manipulations.

(4) Form Four Holding the Sky with the Hands Proceed from the last stance.

Exhaling, lift the palms slowly. When they get to the point Lianquan (Ren 23), abduct them slowly as if to hold something. Continue to lift them until they are above the head,

with the arms stretched and the fingertips of the two hands pointing at each other about a fist apart. The fingers should be closed together with the thumbs apart from them (Fig. 4-28). At the same time, direct qi in the Middle Dantian to flow in two directions-upwards to the palms and fingertips following the movements of the upper limbs to gather together be-. tween the hands, and downwards to the Lower Dantian following the discending of the diaphragm.

Then inhaling, rotate the wrists to get the fingertips pointing upward. Lower the hands with the Inner Laogong (P 8) facing the Ren Channel to gather qi back from the Inner Laogong (P 8) and up from the Lower Dantian. Repeat the steps for 9 respiratory cycles. Put the hands in front of the chest with palms facing upward in preparation for the next step.

NOTE: This form is aimed at training qi of Sanjiao (three Fig. 4-28 Holding the Sky warmers) and the Shaoyang, with the Hands Taiyang and Shaoyin Channels to make qi of the Yin Channels flow via the Yang Channels upwards to the palms, then via the Yang Channels downwards to Dantian then to the toes. This form is essential for training the emission of qi with pushing, pulling, leading and quivering manipulations.

Taiji Stances Youtube

(5) Form Five Scooping the Moon from Water Proceed from the last stance.

Exhaling, get hands apart sidewards. Bend forward and hang down the arms, and draw hands towards each other between the feet with fingertips pointing at each other. Draw hands towards each other until they are one fist apart. Accumulate energy at the fingertips as if holding a bulky weight (Fig. 4—29). Meanwhile, direct qi in the Middle Dantian in two directions-downwards to the Lower Dantian and upwards to between the two hands.

Then inhaling, straighten the waist naturally to hold the "moon" up to the chest and direct qi to Dantian. Repeat the above process for 9 respiratory cycles. Place the two palms upwards at the chest for the next step.

NOTE.- When bending forward, one should keep lithe and slow movement of the waist.The Fig. 4-29 Scooping the eyes are closed appropriately to Moon from Water look at the "moon" (a round object or a light mass or a tiny glittering spot that can be taken as the moon) between the legs, and the hands groping, trying to catch the "moon" and then hold it up to Dantian. The exercise is good for nourishing Dantian and reinforcing the kidneys and can regulate both the Ren Channel and the Du Channel. It is essential for training emission of qi with pushing, pulling and quivering manipulations.

Qigong For The Legs

(6) Form Six Holding the Ball and Stroking It Three

Times

Proceed from the last stance.

Exhaling, move the hands to the right side of the body with the palms facing each other, the left below the right, as if holding a ball. Inhaling, pull the palms a little farther away from each other as if the ball were being inflated (Fig. 4-30). Then adduct the left palm and abduct the right while pulling them to make qi rotate between the palms and direct qi in the Middle Dantian down to the Lower Dantian and up to the hands. Press the ball as if to compress the air inside it while exhaling and then adduct the left palm and abduct the right to make qi rotate between the palms. Meanwhile, lift qi from the Lower Dantian and draw it back from the upper limbs to the Middle Dantian. Repeat the above for 3 respiratory cycles. While the palms are rotated, bring the right hand above the left to turn the "ball" upside down in front of the abdomen, and do the same "inflating" and "compressing" for 3 respiratory cycles there. Finally shift hands to the left side of the body and turn the "ball" upside down to get the left hand above the right,and do the "inflating" and "compressing" 3 respiratory cycles/Let the hands stay at the left side for the next step.

NOTE: This form is practised for directing qi of the Three Yang and Three Yin Channels of Hand and Foot to the palms. Yin—qi and yang-qi will circulate between the hands like the rotation of a ball. The inflation and deflation of the ball is coordinative with mind concentration. Yin is interlocked with yang. Qi flows endlessly. This form is the art to train emission of qi with pushing, pulling, rotating and quivering manipula-—218—

tions.

(7) Form Seven Moving the Palms As If Setting Tiles on the Roof

Proceed from the last pose. Exhaling, stretch the left hand forward to send out qi of the Three Yin Channels and pull back the right hand to draw the qi of Three Yang Channels back (Fig. 4-31). Inhaling, stretch put the right hand and pull back the left to get qi of the Three Yin Channels out and that of the Three Yang Channels back. Along with the stretching out and pulling back of the hands, qi of the Three Yin and Three Yang Channels of Hand begins to circulate. Perform the process for 9 respiratory cycles. Place the hands at the sides of the chest, palms upwards, to be prepared for the next step.

fi§4~30 Holding the Ball and Fig.4-31 Moving the Palms As

Hold The Ball Tai Chi Posture

fi§4~30 Holding the Ball and Fig.4-31 Moving the Palms As

Stroking It Three Times

If Setting Tiles on the Roof

NOTE: Thf? form is aimed at guiding qi of the Three Yin and Three Yang Channels of Hand out to the palms and back to Dantian, with yin and yang interlocked and qi circulating endlessly. It is essential for emission of outgoing—qi with pushing» pulling, leading and quivering manipulations.

(8) Form Eight The Wind Swaying the Lotus Leaf

Proceed from the last stance. Exhaling, cross the palms with the left above the right and both facing upwards. Stretch them out slowly to get the palms and the elbows at shoulder level [Fig. 4-32(1)]. Simultaneously direct qi in the Middle Dantian down to the Lower Dantian and up to the palms to connect qi of the Yin Channels of Hand with that of the Yang. Tnen separate the arms sidewards and press them down gently to get qi to reach the thenar eminence major and the tip of the thumbs [Fig. 4—32(2)]. Inhaling, stick up the thenar eminence minor gently and withdraw the arms, with the palms crossed, back to the chest. Do the above for 9 or 18 respiratory cycles. Put the hands (palms upward) at the chest to be prepared for the next form.

NOTE: This form activates qi of the Three Yin and Three Yang Channels. The stretching out of the hands is to make qi of the Channels of Hand-Taiyin and Hand—Yangming facilitate qi of the Yueyin and Shaoyin Channels to the palms and fingertips. The withdraw of them is to activate qi of the Shaoyin and Taiyang Channels to facilitate qi of the yin channels to the Middle Dantian. This form is essential for training guidance and emission of qi with pushing, pulling and leading manipulations.

Dantian Immagini

(9)Form I^Jine Regulating Qi All Over

Proceed from the last stance. Exhaling, turn the palms to get the fingertips pointing forward and stretch the palms out till the shoulders, elbows and wrists are at the same level [Fig. 4—33(1)]. At the same time direct qi in the Middle Dantian down to the Lower Dantian and up to the palms and fingertips. Inhaling, turn the hands to get the back of the palms facing each other. Separate the palms to draw an arc with them till they are below the armpits, palms upwards and fingertips of the two hands pointing at the sides of the chest [Fig. 4-33(2)]. Stretch the palms out again when exhaling to repeat the process for 9 or 18 respiratory cycles.

Qigong Exercises
(1) (2) Fig. 4-33 Regulating Qi All Over

NOTE: This form is to combine the heavenly, earthly and human qi in one and to regulate qi of the whole body to get prepared for the closing of the exercise.

(lO)Closing Form of Double-Nine Yang Exercise Overlap the two hands with the right over the left (vice versa in female) and apply them to the Lower Dantian. Stop vibrating gradually and gather qi into Dantian. Breathe naturally and concentrate on Dantian for a while. Rub the hands and face and move freely to end the exercise.

Heal Yourself With Qi Gong

Heal Yourself With Qi Gong

Qigong also spelled Ch'i Kung is a potent system of healing and energy medicine from China. It's the art and science of utilizing breathing methods, gentle movement, and meditation to clean, fortify, and circulate the life energy qi.

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Responses

  • john
    How to rotate Dantian to circulate Qi?
    7 years ago
  • faruz tewolde
    How to fill dantian with qi?
    7 years ago

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