Fourth Piece

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Five weaknesses and seven injuries, wait and see later (they'll be gone); train long, exercise long, tendons and bones strong. Weakness injuries (from over-exertion) all because the internal organs (are) weak. Thrust out (straighten) the chest and twist the neck to take a good look to the rear. Hold the waist and hold up the chest, the body is upright. Especially effective in curing internal injury.

Practice: Stand easily and comfortably with both feet parallel as before, and your hands hanging down naturally at your sides. Lift your chest slightly from the inside so that your posture is straight, but be careful not to thrust your chest out. Turn your head to the left and look to the rear as you exhale (Figure 4-15), then return your head to the front as you inhale. Turn your head to the right and look to the rear as you exhale (Figure 4-16), then return your head to the front as you inhale. Turn twelve times in each direction, for a total of twenty-four. Your body should remain facing to the front. Do not turn it as you turn your head. Next, place your hands on your waist and turn your head twenty-four times as before (Figures 4-17 through 4-19). Finally, move both hands to your chest with the palms facing up, press your elbows and shoulders slightly forward, and turn your head twenty-four times (Figures 4-20 and 4-21).

During all three parts, use your Yi to lead the Qi from the Lower Dan Tian to your Bubbling Well (Yongquan) (Figure 4-22) and Huiyin cavities (Figure 4-23) when you exhale and turn your head to either side, and then lead the Qi back to the Lower Dan Tian as you inhale and return your head to the front.

Discussion: Five weaknesses refers to illnesses of the five Yin organs: heart, liver, spleen, lungs, and kidneys. The seven injuries refers to injuries caused by the seven emotions: happiness, anger, sorrow, joy, love, hate, and desire. According to Chinese medicine, you can become ill when your internal organs are weak, and emotional disturbance upsets them. For example, anger can cause the Qi in your liver to stagnate, which will affect the functioning of the organ. But your organs are not the only thing affected—strong emotions also cause Qi to accumulate in your head. When

Qigong Exercises Twist And Release

Figure 4-1 7 Figure 4-18

Qigong Exercises Forms

Figure 4-1 5

Figure 4-1 7 Figure 4-18

Figure 4-1 5

Figure 4-1 6

Emotions Affect Organs

Figure 4-19

Figure 4-21
Qigong Exercises Twist And Release
Figure 4-20

you turn your head from side to side you loosen up the muscles, blood vessels, and Qi channels in your neck, and allow the Qi in your head to smooth out. Additionally, since you are also training your feelings and Shen to be centered and neutral, you will be able to avoid excessive or extreme emotions and their negative effects. In the form you turn your head to look behind you, as if you were looking at all the negative things which you have left behind. It is important to really look to the rear, so that the Qi keeps moving. If you merely turn your head, the Qi will stagnate in your neck. Practicing this piece regularly will regulate the Qi in your organs and head, repairing the damage caused by strong emotions, and helping you to avoid all illnesses.

Figure 4-22 Figure 4-23

The poem also implies that this piece can cure old injuries. When you practice, you use your mind to lead the Qi from your Lower Dan Tian to the Bubbling Well cavities, which smoothes out the Qi circulation in your lower body. When you turn your head while holding your hands in the different positions, you slightly stretch different parts of the inside of your body and regulate the Qi flow there. This will help to cure old internal injuries and bruises that cannot be easily reached by other methods of treatment.

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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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