Basic Qigong Exercises

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18-Movement Qigong Form

1. Origin: Lift arms to chest level, and then return hands to the knees.

2. Opening the Chest: Same as standing version except the hands return to the knees.

3. Painting the Rainbow: Here we need to make a slightly different type of adjustment. Because in the standing version we turn our feet, hips, and waist in the direction we are "painting," we need to try to duplicate that as much as possible. After your opening moves, you should be sitting upright with your arms out to your sides, palms up. When you paint with one or the other hand, turn your waist in the direction of the painting stroke as much as possible, without straining. Then simply let the hands return to your lap, and start over on the opposite side.

4. Parting the Clouds: Same as standing except, when the hands come down to your sides, bring them inward and over your lap. Remember to cross the wrists at the beginning of each repetition.

5. Whirling Arms on Horseback: Here you need to be careful not to tilt or tip in your chair. In the standing version, we shift our weight from side to side. In seated version, there's no need to shift weight; just perform the hand motions.

6. Rowing on the Lake: Same as standing. You will find, though, that if your chair has armrests, this movement can be rather difficult. This is why I recommended a dining room chair with no arms.

7. Holding a Ball at Shoulder Level: Hopefully your arm can reach at least a little ways behind the chair. If not, don't worry about it.

8. Gazing at the Moon Over the Shoulder: Same as standing version except, of course, the hands glide over your lap instead of hanging all the way down in front of you.

9. Press Palms Across the Body: Same as standing version.

10. Wave Hands Like Clouds: Lower hand passes over the lap.

11. Scoop the Sea and Look to the Sky: Lean forward as far as comfortable (without falling out of the chair!), scoop the sea, then raise yourself back up and lean into the back of the chair to look up into the sky (don't tilt the chair over backwards!).

12. Set the Waves Rolling: Same as standing without shifting the weight back and forth.

13. Dove Spreads Wings: Same as standing without the weight shift.

14. Punching From a Horseback Riding Stance: Same as standing; try placing your feet farther apart on the floor, but keep them parallel.

15. Wild Goose In Flight: Same as standing, without the heel lifting.

16. Turning the Windmill: No weight shifting. Turn the waist as much as comfortable in time with the arm rotations, gliding the hands over the lap at the bottom of the rotation.

17. Marching In Place While Bouncing the Ball: Wow, this one is easy now! Lift one hand and opposite foot. You will probably only be able to lift the foot a few inches, but that's okay.

18. Closing: Same as standing version.

There. That wasn't so bad, now, was it? Now let's try the Eight Pieces of Brocade in seated style.

Eight Pieces of Brocade Qigong Form

1. Double Hands Hold Up the Heavens: Same as standing version, except the hands come down to the lap at the end of the movement.

2. Aim the Bow and Shoot the Arrow: Same as standing version except, of course, no weight shifting from side to side. Do try to turn your waist as much as possible, however.

3. Alternately Supporting Heaven and Earth: Instead of keeping hands aligned on your centerline, they will float down gently to your sides.

4. Five Weaknesses and Seven Injuries Disappear: Same as standing version.

5. Sway the Head and Swing the Tail: Here again, we have a challenge. We need to lean over the sides of the chair as much as is comfortable, without falling. Please be very careful when you do this. Remember to keep your hands placed palm down on your thighs.

6. Lift and Touch Toes: Another challenging one. Reaching up isn't any different, but touching the toes—hmm, that's tough! Do the best you can—if you start to get dizzy, stop immediately.

7. Screw the Fists With Fiery Eyes: Same as standing. Try spreading the legs apart a little more to resemble a horseback riding position.

8. Feet and Head Lifted: Just lift the heels—no balance problems here.

And there you have it: the seated Qigong methods. Not all that different from the standing. One note here: There is a separate Seated Eight Pieces of Brocade

Qigong Form that I have not included here. Perhaps if there's enough interest in it, we can include it in the next book!

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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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  • selam hamid
    What are 5 weaknesses and seven injurie in qi gong?
    9 years ago

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