Variations of the Movement

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a) Interlock the fingers.

Press the arms up from the forehead, and return down to the forehead. When the arms move up, the palms turn out. When the arms move down, the palms turn in.

Touch both thumbs to the forehead. Breathe in when pressing up, breathe out when moving down. Also called "Supporting Heaven" or "Holding up the Void."

b) Use Reverse Breathing (Taoist or Reverse breathing)

Breathe out when your arms are pressed upward/outward, breath in when your arms return down.

When breathing in gently tighten your abdomen and expand your chest. When breathing out expand your abdomen and sink the chest. Do the movements very slowly when you begin Reverse Breathing techniques.

(Note: It is best to begin with Regular breathing (Buddhist style): relax and expand your abdomen as you inhale and compress/tighten the abdomen as you exhale. Breathe into your belly.

Don't expand the chest very much.)


Do only two repetitions in a very slow and deliberate manner with little

muscular effort.

Keep your feet flat on the floor at all times during the movement.

d) The arm movements of this exercise can be done while seated or while


e) Some emphasize lifting the elbows up, with the hands, so to speak, being just


for the ride. This style lifts the scapula and shoulders up for a stretch, and

flexes the

trapezes muscles more. I recommend keeping the shoulders down in #1.


Some begin the movements by stepping out with the right leg instead of the

left leg.

Having a Yang style taijiquan background, I generally open with the left leg


to the right. Feet are parallel, toes facing forward.


Normally, qigong kung is done in a quiet, natural, and uncluttered setting.

Silence is

cultivated. However, sometimes, you might try doing chi kung to some soft,


ethereal music. Doing qigong outdoors in the early morning, when it is not

windy or

bitter cold, is always recommended by qigong teachers.

Health Benefits

Deep soft breathing helps to lower your heartbeat and blood pressure.

Stretching helps contribute to the relaxation of stiff and tense muscles.

Standing up straight helps realign the back muscles and the spine.

Many Chinese healers believe that this exercise helps regulate and

improve the heart, lungs, stomach, spleen, and liver. It stimulates

the internal organs in the upper trunk area. The Triple Warmer

or Triple Burner refers to the heart, lungs, and stomach.

A clear and peaceful mind reduces negative stress on the body.

Shoulders and triceps are exercised a little.

Bending the knees exercises the front thighs. Disclaimer

Sat Chuen Hon, in his book Taoist Qigong, includes a movement sequence similar to "Press Heaven with Two Hands" and using the healing sound

"Hey", and considers these actions to be of great benefit to the health of the Triple


It should be noted that traditional Chinese medicine does not ascribe to the same views on anatomy, physiology, or causation that are used in contemporary scientific bio-medical theories. The "Spleen

Organ" or "Heart Organ" in Chinese medicine have functions and attributes of a different nature than we might understand the heart or spleen in contemporary medicine. For an excellent explanation of these concepts please read the book The Web That Has No Weaver: Understanding Chinese Medicine, by Ted J. Kaptchuk, O.M.D.. Chicago, McGraw Hill Contemporary Books, 2nd Edition, 2000.

References (See below for reference sources.)(See below for reference sources.)

Prop the Heaven to Improve the Functions of the Triple Warmers. (R1) Supporting the Sky with Both Hands Regulates All Internal Organs. (R2) Double Hands Hold up the Heavens to Regulate the Sanjiao (Triple (R3)

Scoop the Stream. (R4)

Holding up the Sky with both Hands to Regulate the San Chiu (Triple

Two Hands Reach Skyward to Balance the Triple Burner. (R6) Pressing the Heavens with Two Hands. (R7)



Upholding Heaven with Both Hands. (R8) Supporting Heaven, Support the Void. (R10) Lifting the Sky. (R11)

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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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