Wave Hands in Clouds Yun Shoou

Squat down into the Horse Stance with your hands at waist height (Figure 3-172). Inhale and circle your right hand to in front of your left hand (Figure 3-173) and upward to chest level (Figure 3-174). Keeping your weight in the center, exhale and turn your body to the right. The hands naturally follow the turn of the body (Figure 3-175). Once your body is turned, inhale and press your right hand down and lift your left arm up to chest height while moving your left leg to the side of the right leg (Figure 3-176). Then exhale and turn your body to the left, letting your hands follow naturally along (Figure 3-177). Continue by stepping your right leg to the right as you switch your hands, and then turn to the right as you start shifting your weight to the right leg. Repeat as many times as you wish. The arms should be very light, and should float around like clouds.

Figure 3-172. Figure 3-173.
Energygatesquigong

Figure 3-174. Figure 3-175.

The main purpose of this exercise is to loosen the waist and spine, and also to learn how to direct the power from the legs to the hands with a rotating motion.

Figure 3-174. Figure 3-175.

The main purpose of this exercise is to loosen the waist and spine, and also to learn how to direct the power from the legs to the hands with a rotating motion.

2. Diagonal Flying (Xie Fei Shih) jgfjlS'

Start in the Bow and Arrow Stance with your left hand in front of your face and your right hand out to your side at lower

Figure 3-176

Image Right Hand Palm Facing Body

Figure 3-178. Figure 3-179.

chest height (Figure 3-178). As you inhale, rotate your body slightly to the left. As you turn, rotate your left arm so that the palm is facing down, pull your right arm in and rotate it so that the hand is palm up under the left hand, and also pull in your right leg next to your left leg (Figure 3-179). Step your right leg out to the right front. As you exhale, shift 60% of your weight forward onto your right leg, rotate your body toward the right leg,

Figure 3-176

Figure 3-177.

Figure 3-177.

Hand Side Palm Forward
Figure 3-180. Figure 3-181.

and separate your arms (Figure 3-180). The movement of the right arm is powered by the rotation of the body. The right arm should not go out past the side of the body. Next, inhale and rotate your body slightly to your right. At the same time, rotate your right arm so the palm faces down, draw in the left arm and rotate it so that the hand is palm up under the right hand, and draw in your left leg (Figure 3-181). Step your left leg out to your left front, then exhale and shift your body forward. At the same time, rotate your body toward the left leg and separate your arms so that you end up in the position you started from. While practicing this movement you should arc in your chest as you inhale, and expand it as you exhale. This exercise is very useful for regulating the Chi in the lungs and kidneys.

3. Twist Body and Circle Fists (Pieh Shenn Chui) $

Step your right leg forward and touch the heel down, and at the same time move your right arm across your body (Figure 3-182). As you exhale, shift; your weight forward and twist your body so that your foot turns to the right front and your right arm circles clockwise in front of your chest (Figure 3-183). Your left arm moves with your body. Inhale and step your left leg forward and touch the heel down, and at the same time start lowering your right arm and moving your left arm across your body. Then exhale and rotate your body to the left so that your left foot turns to the left front and your left arm circles counterclockwise up and to your left (Figure 3-184). Your right arm moves with your body. Remember that the waist always directs the movement of the arms. Practice at least ten times.

Figure 3-183.

Figure 3-184. 4. Stepping Leg (Tsai Tuei)

Stepping leg is used to train balance and also to strengthen the knees. Inhale and step your left leg forward with the toes facing about 30 degrees to the left (Figure 3-185). Shift your weight to the left leg and at the same time slowly kick out with your right heel while pushing your left hand forward and exhaling

Figure 3-182.

Figure 3-183.

Figure 3-185.

Figure 3-184. 4. Stepping Leg (Tsai Tuei)

Stepping leg is used to train balance and also to strengthen the knees. Inhale and step your left leg forward with the toes facing about 30 degrees to the left (Figure 3-185). Shift your weight to the left leg and at the same time slowly kick out with your right heel while pushing your left hand forward and exhaling

Figure 3-186.

Figure 3-187.

Figure 3-188.

(Figure 3-186). Inhale and step your right leg forward with the toes pointing about 30 degrees to the right (Figure 3-187), and then exhale and slowly kick the left leg out while pushing the right hand forward (Figure 3-188). While you are pushing one hand out, the other should pull back to your waist with the palm facing upward. Practice ten times.

Figure 3-188.

(Figure 3-186). Inhale and step your right leg forward with the toes pointing about 30 degrees to the right (Figure 3-187), and then exhale and slowly kick the left leg out while pushing the right hand forward (Figure 3-188). While you are pushing one hand out, the other should pull back to your waist with the palm facing upward. Practice ten times.

Energygatesquigong

Figure 3-189. Figure 3-190.

5. Brush Knee and Step Forward (Lou Hsi Yao Bu)

Stand in the Bow and Arrow Stance with the right leg forward, your right hand at your waist, and your left hand pushing forward (Figure 3-189). Inhale and start to circle your right arm clockwise across your chest (Figure 3-190). As you exhale, rotate your body to the right, pivot your right foot to the right front corner, and push your left hand to your right. As you do this you are also shifting your weight to your front leg, and your right hand continues to circle down and to your right (Figure 3-191). Still exhaling, lift your left knee to waist height, circle your left arm down to brush past your knee, and circle your right arm back and up to by your right ear (Figure 3-192). Inhale and step your left leg forward (Figure 3-193). As you exhale, shift your weight forward, rotate your body to the front, push forward with your right hand, and draw your left arm back and down (Figure 3-194). Then repeat the entire sequence to the other side. Practice ten repetitions.

6. Repulse Monkey (Dao Nien Hou)

Start in the Four-Six Stance with your right leg forward, your right hand pushing forward, and your left hand at your waist (Figure 3-195). Next, inhale and rotate your right arm so the palm faces up, and at the same time circle your left hand back and up to behind your left ear while lifting your right leg up (Figure 3-196). Use the momentum of lifting your right leg to rotate your body and pivot on your left foot so that the toes face forward. Your left hand should reach the vicinity of your ear about this time (Figure 3-197). Then step your right leg back, exhale and shift your weight to the right leg, and at the same time push your left hand forward while withdrawing your right

Energygatesquigong

Figure 3-191.

Figure 3-192.

Figure 3-191.

Circle Hand Qigong

Figure 3-192.

Figure 3-193. Figure 3-194.

hand back to your waist (Figure 3-198). Continue the same movement with the other leg and keep stepping backward ten times.

7. Snake Creeps Down (Sher Shenn Shiah Shih) J and Golden Rooster Stands on One Leg (Jin Ji Du Li)

Start in the Bow and Arrow Stance with the left palm pushing forward and the right hand raised behind you (the Single Whip

Xie Stance

Figure 3-196.

Figure 3-195.

Figure 3-197.

Figure 3-196.

Figure 3-195.

Figure 3-198.

postureXFigure 3-199). As you inhale, shift your weight back to the right leg, squat down, and withdraw your left hand back to your chest (Figure 3-200). Circle your left hand down and move it along your left leg (Figure 3-201). Start to exhale, turn your left foot 30 degrees to the side while shifting your weight onto it. As your weight comes forward, first bend your knee and then straighten it partially. Your

Energygatesquigong

Figure 3-199.

Figure 3-200.

Figure 3-201. Figure 3-202.

right hand rises to in front of your face, your right knee rises to waist height, and your left hand moves to your left side (Figure 3-202). Finally, step your right leg forward, squat down, inhale and repeat the same movements on the other leg (Figure 3-203). Practice ten times.

When you train these walking Chi Kung exercises, the movements as always start from the legs, are directed by the waist, and

Figure 3-199.

Figure 3-200.

Figure 3-203.

finally reach to the hands. Practice until the movements are smooth and natural, the breathing is calm, deep, and comfortable, and your mind is meditatively concentrated. Remember to coordinate the movement of your Huiyin cavity and anus with your breathing. This is the key to advancing from external Tai Chi feeling into the field of internal Tai Chi sensing.

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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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