Iron Shirt Chi Kung-abdominal Breathing

Acknowledgments vii

About of Author viii

How to use this Book xi

Words of Caution xii

1.General Introduction 1

A. Universal Tao System and Iron Shirt Chi Kung 1

1. Iron Shirt Chi Kung, an Ancient Kung Fu Practice 5

a. Bolin Period (the Time of Kung Fu Fighters) 5

b. Iron Shirt Helps to Perfect Mental Faculties 6

c. Age of Gunpowder 6

2. Creating Chi (Life-Force) Pressure 7

a. Breath of Life, Chi Pressure 7

b. Origin of Iron Shirt Breathing 8

B. Why Put on Your Iron Shirt? 9

1. Internal Management 9

a. Chi, the Fasciae Organs and Bones 10

(1) Fasciae 10

(2) Iron Shirt Strengthens and Protects the Organs 12

(3) Burn Out Fat and Store Chi in the Organs 14

(4) Structure of the Bones 14

b. Chi Pressure and Meditation Increases Circulation while Reducing the Heart's work 15

c. Preventing Energy Leakage 16

2. Iron Shirt Prolongs Life 18

3. Summary of the Benefits of

Iron Shirt Chi Kung Training 19

C. Iron Shirt Chi Kung Exercises 20

D. Three Levels of Iron Shirt 22

2. Initial Preparations

A. Iron Shirt Breathing and Relaxation 23

1. Abdominal and Reverse Breathing

(Energizer Breathing) 23

2. Pelvic and Urogenital Diaphragms 28

3. Iron Shirt Packing Process Breathing (Chi Pressure) .. 30

4. Points to Remember in Practicing the Breathing Exercises 37

5. Preliminary Exercises 37

a. Check the Diaphragm 37

b. Massage the Diaphragm 37

c. Abdominal Breathing in a Lying Position 38

d. Abdominal Breathing on a Slant Board 39

e. Strengthening though Counter Pressure 39

f. Abdominal Breathing in a Standing Position 40

g. Getting Energy to the Abdomen by Training the

Mind to Direct It 43

h. Practice—Development of Iron Shirt Protection 43

B. Summary of Iron Shirt Breathing 45

1. Exercises to Improve Abdominal Breathing 45

2. Iron Shirt Chi Kung Packing Process Breathing 46

a. Abdominal Breathing 46

b. Lower the Diaphragm 46

c. Reverse Abdominal Breathing 46

d. Slightly Contract the Pelvic and

Urogenital Diaphragm 46

e. Packing Process Breathing 47

f. Pack the Organs with Chi 47

g. Exhale and Relax 47

C. Cranial, Respiratory and Sacral Pump Functions 47

1. Sacral Pump 47

2. Cranial Pump 48

D. Microcosmic Orbit Meditation 50

1. Circulate Your Chi in the Microcosmic Orbit 50

2. Importance of the Microcosmic Orbit 52

E. Perineum Power 53

1. Anus is Connected to Organ Energy 53

2. Anus Region is Divided into Five Parts 53

F. Precautions 59

3. Practice of Postures 60

I. Developing the Iron Shirt Horse Stance Using a Wall 60

A. Sequence of Practice in Using a Wall to Develop the Iron Shirt Horse Stance 61

1. Distance between Feet 61

2. Foot Alignment 62

3. Distance from the Wall 63

4. Rooting with the Feet 63

5. Knees 63

7. Pelvic Tilt 63

8. Middle Back 64

9. Head/Neck/UpperBack 64

10. T-11 Thrust 64

11. Shoulders 65

13. "Locking" the Structure 66

B. Summary of Practice for Using a Wall to Develop

Iron Shirt Horse Stance Basic Alignment 68

II. Starting Position for all Exercises:

Embracing the Tree 69

A. Embracing the Tree (Explanation of Procedure) 69

1. Correct Stance 69

2. Rooting of the Feet 72

3. Elongation of the Spine 77

4. Three Chi Circles 79

5. Eyes Can Help to Direct Chi 90

6. Begin with Energizer Breathing (Abdominal and Reverse Breathing) 92

7. First Stage 93

8. Second Stage 107

9. Third Stage 114

10. Bone Breathing Process 128

11. Power Exercise 132

B. Embracing The Tree Stance (practical Procedure) 137

1. Exercise 137

C. Summary of Embracing the Tree

III. Rooting, Collecting Chi Energy

Illustrations of Postures 144

A. Rooting Practice 144

1. Stance 146

2. Chi Belt 147

3. Principle of Rooting 147

4. Practice of Rooting 149

5. Strengthening the Sacral Pump 150

6. Strengthening T-11 150

7. Strengthening G-7 152

8. Strengthening the Cranial Pump 153

9. Building Up Rootedness 155

B. Collecting Chi Energy after Practice 162

1. Preventing Side Effects 162

2. Sitting and Standing Positions for Collecting Energy. 163

C. Illustrations of Postures 164

1. Holding the Golden Urn 164

2. Summary of Holding the Golden Urn 173

3. Golden Turtle and the Water Buffalo 174

4. Summaries of the Golden Turtle and the

Water Buffalo 186

5. Golden Phoenix Washes its Feathers 186

6. Summary of the Golden Phoenix Washes its Feathers 196

7. Iron Bridge 197

8. Summary of the Iron Bridge 202

9. Iron Bar 205

10. Summary of the Iron Bar 208

4. Breath Alignment by Terry Goss 209

A. Structural Alignment and Taoist Yoga 209

B. Applying Structural Alignment Principles to

Iron Shirt Chi Kung Practice 210

1. Relaxation 211

2. Structural Training Position Against Wall 215

3. How to Practice Spinal Elongation Breathing 219

4. Head/Neck Alignment as the Basis for Spinal Elongation and Upright Structure 220

5. Door Hanging 223

6. The Psoas Muscles 225

7. Standing Pelvic Alignment 228

8. Sitting Posture 228

9. Shoulder Widening Exercise 229

10. Backbend 231

11. Warrior Poses 1 and 2 234

5. Body Construction and Iron Shirt 240

I. Iron Shirt and Chiropractic by Michael Posner 240

II. Construction of Fasciae, the Relationship of Fasciae to Bones, Muscles and Tendons, and Muscle-Tendon Meridians. 245

A. Fasciae: Protectors of Your Vital Organs 245

1. Fasciae Exist in Three Layers 247

2. Iron Shirt Is Concerned with the Fasciae of the

Whole Body 248

B. Cleansing the Marrow/Changing the Tendons 251

1. "Cleansing the Bone Marrow" 251

2. "Changing the Tendons" 252

C. Harmony of Fasciae, Tendon and Chi 253

D. Muscle-Tendon Meridians 255

1. Lung Muscle-Tendon Meridian 256

2. Large Intestine Muscle-Tendon Meridian 257

3. Stomach Muscle-Tendon Meridian 258

4. Spleen Muscle-Tendon Meridian 259

5. Heart Muscle-Tendon Meridian 260

6. Small Intestine Muscle-Tendon Meridian 261

7. Bladder Muscle-Tendon Meridian 262

8. Kidney Muscle-Tendon Meridian 262

9. Pericardium Muscle-Tendon Meridian 264

10. Triple Warmer Muscle-Tendon Meridian 265

11. Gall Bladder Muscle-Tendon Meridian 266

12. Liver Muscle-Tendon Meridian 267

6. Developing a Daily Routine 269

7. Iron Shirt Chi Kung Experience 272

A. Testimonials from Advanced Iron Shirt Students 272

B. Interview of Iron Shirt Practitioner Michael Winn conducted by John Zielinsky, Instructor 273

C. Personal Experiences of Students 277

Universal Tao System Overview Overview 1-64

About the Author

Mantak Chia Taoist

Mantak Chia

Master Mantak Chia

Master Mantak Chia is the creator of the Universal Tao System and is the director of the Universal Tao Center and Tao Garden Health Resort and Training Center in the beautiful northern countryside of Thailand. Since childhood he has been studying the Taoist approach to life. His mastery of this ancient knowledge, enhanced by his study of other disciplines, has resulted in the development of the Universal Tao System which is now being taught throughout the world.

Mantak Chia was born in Thailand to Chinese parents in 1944. When he was six years old, Buddhist monks taught him how to sit and "still the mind." While still a grammar school student, he learned traditional Thai boxing. He was then taught Tai Chi Chuan by Master Lu, who soon introduced him to Aikido, Yoga and broader levels of Tai Chi.

Years later, when he was a student in Hong Kong excelling in track and field events, a senior classmate named Cheng Sue-Sue introduced him to his first esoteric teacher and Taoist Master, Master Yi Eng (I Yun). At this point, Master Chia began his studies of the Taoist way of life in earnest. He learned how to circulate energy through the Microcosmic Orbit and, through the practice of Fusion of the Five Elements, how to open the other Six Special Channels. As he studied Inner Alchemy further, he learned the Enlightenment of the Kan and Li, Sealing of the Five Senses, Congress of Heaven and Earth and Reunion of Heaven and Man. It was Master Yi Eng who authorized Master Chia to teach and heal.

When Mantak Chia was in his early twenties he studied with Master Meugi in Singapore, who taught him Kundalini, Taoist Yoga and the Buddha Palm. He was soon able to clear blockages to the flow of energy within his own body. He learned to pass the life force energy through his hands also, so that he could heal Master Meugi's patients. He then learned Chi Nei Tsang from Dr. Mui Yimwattana in Thailand.

A while later, he studied with Master Cheng Yao-Lun who taught him the Shao-Lin Method of Internal Power. He learned the closely guarded secret of the organs, glands and bone marrow exercise known as Bone Marrow Nei Kung and the exercise known as Strengthening and Renewal of the Tendons. Master Cheng Yao-Lun's system combined Thai boxing and Kung Fu. Master Chia also studied at this time with Master Pan Yu, whose system combined Taoist, Buddhist and Zen teachings. Master Pan Yu also taught him about the exchange of Yin and Yang power between men and women, and how to develop the Steel Body.

To understand the mechanisms behind healing energy better, Master Chia studied Western anatomy and medical science for two years. While pursuing his studies, he managed the Gestetner Company, a manufacturer of office equipment and became well acquainted with the technology of offset printing and copying machines.

Using his knowledge of Taoism, combined with the other disciplines, Master Chia began teaching the Universal Tao System. He eventually trained other Instructors to communicate this knowledge and he established the Natural Healing Center in Thailand. Five years later, he decided to move to New York, where in 1979, he opened the Universal Tao Center. During his years in America, Master Chia continued his studies in the Wu system of Tai Chi with Edward Yee in New York.

Since then, Master Chia has taught tens of thousands of students throughout the world. He has trained and certified over 1,200 instructors and practitioners from all over the world. Universal Tao Centers and Chi Nei Tsang Institutes have opened in many locations in North America, Europe, Asia, and Australia.

In 1994, Master Chia moved back to Thailand, where he had begun construction of Tao Garden, the Universal Tao Training Center in Chiang Mai.

Master Chia is a warm, friendly and helpful man who views himself primarily as a teacher. He presents the Universal Tao System in a straightforward and practical manner, while always expanding his knowledge and approach to teaching. He uses a laptop computer for writing and is totally at ease with the latest computer technology.

Master Chia estimates that it will take thirty-five books to convey the full Universal Tao System. In June, 1990, at a dinner in San Francisco, Master Chia was honored by the International Congress of Chinese Medicine and Qi Gong (Chi Kung), who named him the Qi gong Master of the Year. He is the first recipient of this annual award.

In December, 2000, the Tao Garden Health Resort and Universal Tao Training Center was completed with two Meditation Halls, two open air Simple Chi Kung Pavilions, indoor Tai Chi, Tao Tao Yin and Chi Nei Tsang Hall, Tai Chi Natural Swimming Pool, Pakua Communications Center with a complete Taoist Library, Internal World Class Weight Lifting Hall and complete 8 Court Recreational Facilities.

In February 2002, the Immortal Tao practices were held at Tao Garden for the first time using the Darkness technology creating a complete environment for the higher level Taoist practices.

Master Mantak Chia has previously written and published these Universal Tao books:

Awaken Healing Energy of the Tao - 1983

Taoist Secrets of Love: Cultivating Male Sexual Energy co-authored with Michael Winn - 1984.

Taoist Ways to Transform Stress into Vitality -1985

Chi Self-Massage: the Tao of Rejuvenation - 1986

Iron Shirt Chi Kung I - 1986

Healing Love Through the Tao: Cultivating Female

Sexual Energy - 1986

Bone Marrow Nei Kung - 1989

Fusion of the Five Elements I - 1990

Chi Nei Tsang: Internal Organ Chi Massage - 1990

Awaken Healing Light of the Tao - 1993

The Inner Structure of Tai Chi co-authored with Juan Li -


Multi-Orgasmic Man co-authored with Douglas Abrams

1996 - published by Harper Collins

Tao Yin - 1999

Chi Nei Tsang II - 2000

Multi-Orgasmic Couple co-authored with Douglas Abrams 2000 - published by Harper Collins Cosmic Healing I - 2001

Cosmic Healing II co-authored with Dirk Oellibrandt - 2001 Door of All Wonders co-authored with Tao Haung - 2001 Sexual Reflexology co-authored with W. U. Wei - 2002 Elixir Chi Kung - 2002 Tan Tien Chi Kung - 2002

Many of the books above are available in the following foreign languages:

Arabic, Bulgarian, Czech, Danish, Dutch, English, French, German, Greek, Hebrew, Hungarian, Indonesian, Italian, Japanese, Korean, Lithuanian, Malaysian, Polish, Portuguese, Romanian, Russian, Serbo-Croatian, Slovenian, Spanish, & Turkish editions are available from the Foreign Publishers listed in the Universal Tao Center Overview in the back of this book.

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  • delmina cocci
    How to practice iron shirt?
    7 years ago
  • connie wallace
    How to low your diaphragm when in packing breathing ma tak chia?
    2 years ago

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