Chi Kung

[DjDoan]

What is Chi Kung?

Chi Kung can be divided into five historic branches; Buddhism, Taoism, Confucianism, Martial Artist and Health - each of which then contain many variations.

Chi Kung is a term used to describe various forms of exercise where breathing is of central importance. However, the term is generally used to refer, not simply to any breathing exercise, but only to those which make use of the breath to either increase, balance, or control the chi (the essential life-force of all living things) . Chi means air. Chi Kung means to practice the process of breathing to increase chi pressure (life-force pressure). It is this awareness and concern of this chi that set Chi Kung apart from orthodox physical or mental exercises -which treat the mind and the body as two separate entities. Reference may be made to the study of Kinematics - the science of motion without reference to force: therefore considering the curing of illness through muscular movements.

Why do people perform Chi Kung as a keep-fit exercise? The "average" person who is not a professional athlete will find Chi Kung the ideal keep-fit exercise that comes closest to satisfying the needs of modern criteria of what constitutes a "good', exercise. The term "keep-fit" has now come to be understood as being "fit" to perform your normal day to day activities. "Fitness" is therefore a relative rather than an absolute term. Ultimately, the underlying aim of a good exercise is to prolong life and make life more enjoyable. On a physical plane, Chi Kung exercises the limbs and gently massages the internal organs which most orthodox exercises ignore. The relaxed and slow tempo of the exercise calms the mind while the full awareness of the mind, during the exercises, helps to promote growth and repair of nerve cells. Perhaps the greatest advantage of Chi Kung as an exercise is the total freedom it affords you in terms of conditions for training. It can be practised in sickness as well as in health; in old age and in youth; indoors or outside; alone or in the company of others; and does not require any expensive equipment or special premises. Hence, Chi Kung can be practised regularly for short periods every day. To perform Chi Kung in clement weather is great fun and allows you to draw chi from the environment. You would not need to warm-up at the beginning or to cool-down at the end. While you would feel refreshed and fully alert at the end of the exercise your heartbeat would not be racing away and you would not be puffing and panting. It becomes a habit. This is what exercise should be like - a little every day.

Chi Kung is grouped into two main divisions; stationary exercises and moving exercises. In both cases no fast or jerky movements are involved. Stationary exercises are practiced in a standing, sitting or lying position. The head and limbs of the body being maintained motionless during the exercise. Moving exercises involve the movement of the limbs and body, e.g. as in Tai Chi. Moving exercises are less monotonous than static exercises. The mind is more easily occupied through the movement of the limbs and body. However, stationary exercises, if practiced in the correct way, can normally produce much quicker results than the moving exercises. Chi Kung has long been used in many hospitals in China as a form of therapy. There were (and still are) specialist healers who employ Chi Kung to heal. As part of the cure, the practitioner would teach the patient a particular sequence or a general set of Chi Kung movements (exercises) that influence their particular illness. This would eventually clear up the diagnosed "blockages" and then continue to maintain an overall good health. The types of illnesses that are particularly suitable for Chi Kung therapy are generally those of a chronic nature and those due primarily to bodily malfunctions. Among the problems reported to respond are insomnia, diabetes, constipation, anaemia, hypertension (high blood pressure), some forms of rheumatism and arthritis, headaches which persistently recur and are seemingly without cause, gastric disturbances, unusually slow recovery from illness and bruises, hyperactivity, mental stress, impotency, etc. Is Chi Kung then a panacea? (a cure for all things). It will be noted that most of the maladies listed above are without cure, the orthodox treatment being either the use of drugs to suppress the pain and symptoms, or the introduction of chemicals and hormones from an external source into the body to try to make up deficiencies due to the body being somehow unable to produce them. It would not be true to say that Chi Kung can directly cure such ailments. The positions and techniques are designed to effect the movement of energy, and help it to circulate around your body and to nourish you internally and externally. Therefore with regular practice you will feel stronger and will notice an improvement in your energy level. What Chi Kung does is to get the body back along the right track, so that it can go about the business of curing itself and carrying out its natural functions. This holistic approach, in that the patient is part of the healing process, has met with world-wide acceptance.

Chi Kung is the most fundamental of the martial arts and is sometimes used by people with a quest for "supernatural" powers. But on balance, people who practice Chi Kung do appear to have certain abilities not enjoyed by others, or by themselves before they seriously took up Chi Kung. Most schools of martial arts employ Chi Kung to increase striking power of their fighting techniques. Some martial arts experts seem to enjoy giving demonstrations of their skill in inviting audiences to strike their unprotected body with heavy punches and kicks. Obviously there is no such thing as a really indestructible body, as these people will readily admit. But it cannot be denied that kicks, punches and strikes by blunt instruments dealt out by skilled hands seem to cause neither pain nor injury on these exponents of the art of Chi Kung. Masters can perform extraordinary feats of strength and endurance by developing the use of chi. In practising Chi Kung for such "powers", you are going far beyond the simple needs of good health. Serious study under close supervision is required. There are some systems of Chi Kung (Iron Shirt, Iron Palm, Dim-Mak) designed specifically for such goals, but potentially harmful if they are practiced incorrectly. These systems are quite different from the type of Chi Kung performed for health and meditation.

[DjDoan]

The Chinese Brocade
is a kind of multi-coloured cloth, woven normally with silk threads of bright colours. Because of its colourful and attractive appearance, the brocade to the Chinese is always a symbol of good things; such as happiness, beauty, prosperity and good health. The term has somehow come to be adopted to name a set of Chi Kung exercises. This is known as the Eight Pieces of Brocade. It can be imagined that as Chi Kung it is designed to enhance human health, which is an essential associate with happiness. As the numerical part of the name implies, the exercise is composed of eight sets of movements.

Natural Standing Position
1. Stand comfortable, quietly and relaxed for a few moments.
2. Place the feet parallel to each other and shoulder width apart. Bend the knees a little until directly over the toes, assimilating a slight sitting position.
3. Ensure that your body weight is fifty percent in each leg and feel as if the entire foot area is supporting the whole body weight.
4. Hold the chest slightly in but do not allow your back to curve.
5. Keep your upper and lower back (full length of the spine) straight and relaxed.
6. Keep both hips level and remaining in a natural position.
7. Do not protrude the buttocks, i.e. contract the anus and withdraw the buttocks.
8. There should be no tension in the shoulders (keep low), elbows and wrists.
9. The upper arms should not be tight to the body. The armpits should be slightly ,open".
10. Both hands should rest in a natural position by your side. The fingers should be slightly tensed and separate from each other.
11. The neck muscles should not be tensed.
12. The head must remain upright, neither leaning forward or backward, or slanting left or right.
13. The upper and lower jaws are slightly closed with the lips gently making contact. Touch the hard palate behind the upper teeth with the tip of the tongue. Breathe in and out through the nose.
14. Half close the eyes and look naturally downward and forward.

Horse Riding Stance
1. Stand comfortable, for a few moments.
2. Place the feet together.
3. Keeping the toes stationary, turn both heels outward as far as possible.
4. Keeping the heels stationary, forward.
5. Keeping the toes stationary, again turn both heels outward as far as possible.
6. Finally, with the heels remaining stationary, turn the toes to point forward and feet parallel to each other.
7. Ensure that your body weight is fifty percent each leg and feel as if the entire foot area supporting the whole body weight.
8. Hold the chest slightly in but do not allow your back to curve.
9. Keep your upper and lower back (full length of the spine) straight and relaxed.
10. Keep both hips level and remaining in a natural position.
11. Do not protrude the buttocks, i.e. contract the anus and withdraw the buttocks.
12. There should be no tension in the shoulders (keep low), elbows and wrists.
13. The upper arms should not~ be tight to the body. The armpits should be slightly "open".
14. Both hands should rest in a natural position by your side. The fingers should be slightly tensed and separate from each other.
15. The neck muscles should not be tensed.
16. The head must remain upright, neither leaning forward or backward, or slanting left or right.
17. The upper and lower jaws. are slightly closed with the lips gently making contact. Touch the hard palate behind the upper teeth with the tip of the tongue. Breathe in and out through the nose.
18. Half close the eyes and look naturally downward and forward.


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Exercise 1 - Turn the head
1. Assume a Natural Standing Position.
2. Inhale and slowly turn the head toward the left to look to the rear.
3. Exhale and slowly turn the head to the original front position.
4. Inhale and slowly turn the head toward the right to look to the rear.
5. Exhale and slowly turn the head to the original front position.

Exercise 2 - Raise both hands to the sky
1. Assume a Natural Standing Position.
2. Inhale and raise both arms until your hands are in front of the body at abdomen height - palms facing inward to hold an invisible balloon in front of you.
3. Exhale and interlock your fingers (palms upward).
4. Rotate your palms over (palms downward) . Inhale and raise both arms in an arc to position the hands (palms upward) one inch above the head. Exhale and press both hands (palms upward) vertically, straightening your arms as fully as possible (you will feel the stretch in the arms and wrists). Simultaneously, raise your heels so that you are on the balls of the feet. This will enable you to stretch the entire body. Your vision should follow the hand movements, i.e. the head is tilted backward to keep the eyes looking at the back of the hands. Remain in this posture.
5. Inhale and rotate the hands so that the palms face your head, then lower the hands to a position one inch above the head. Exhale and lower the arms in an arc to the original position in front of your abdomen. Simultaneously, lower the heel to the ground.

Exercise 3 - Raise one hand to the sky
1. Assume a Natural Standing Position.
2. Inhale and raise both arms until your hands are in front of the body at abdomen height - palms facing inward to hold an invisible balloon in front of you.
3. Turn both palms over to face downward. Inhale and raise the left arm vertically until it is fully stretched above the shoulder. The left palm to face upward and the fingers point to the right. Your vision should follow the movement of the left hand.
4. Simultaneously, push downward with the right palm to the outside of your right thigh. The palm will face the floor and the fingers point to the front. Fully stretch the arm.
5. Raise up onto the balls of both feet and fully stretch the entire body. Remain in this posture.
6. Exhale and by reverse movements withdraw both hands to the starting position (ball holding position in front of chest), and lower the heels to the floor. This completes the first half of the exercise.
7. Continue the exercise substituting right for left and repeat the sequence, always returning to the start position.

Exercise 4 - Draw a bow to shoot an arrow
1. Assume a Horse Riding Stance.
2. Raise your hands to chest height - palms facing inward toward the body and fingers pointing to each other (imagine holding a large ball on your chest).
3. Cross both arms in front of the chest with the right arm on the outside of the left arm.
4. Curl the middle, ring and little finger of the left hand, but keep the forefinger extended forward and the thumb pointed upward.
5. Inhale as you open your left arm horizontally at shoulder height to the left. Push and stretch away your hand palm and index finger (at right-angles to your arm). Keep the vision of the eyes on the left hand throughout the movement. Image that your left palm is pressing flat against the wood of an archer's bow.
6. Simultaneously, and corresponding to the movement of the left hand, clench the right hand into a loose fist and pull it horizontally at shoulder height to the right. Imagine you are drawing back a taut bowstring by leading with the right elbow and keeping the back of the fist facing outward. Hold the position for one second.
7. Exhale as you release botb fists and return the arms to a crossed position in front of the chest (left arm on the outside of the right arm).
8. Repeat the exercise to the right side of the body.

Exercise 5 - Lean body sideways
1. Assume a Horse Riding Stance.
2. Place both hands on your upper legs slightly above the knees; with the thumb of each hand on the outside of the leg facing backward, and the other four fingers on the inside of the leg.
3. The upper part of the body, including the head, is kept vertical and the two arms are slightly bent.
4. Exhale and lean the upper body to the left as far as possible. This is performed without moving the feet and legs, or removing the hands from the knees.
5. Inhale and return the body to the starting posture. 6. Exhale and lean the upper body to the right as far as possible. This is performed without moving the feet and legs, or removing the hands from the knees.
7. Inhale and return the body to the starting posture.

Exercise 6 - Row the boat
1. Assume a Natural Standing Position.
2. Raise your hands to chest height - palms facing inward toward the body and fingers pointing to each other (imagine holding a large ball on your chest).
3. Turn both palms downward. with both legs and ankles fully stretched, exhale and bend the upper body forward to press the hands vertically downward as far as possible to touch the back of the ankles. The head and back of the body is maintained in a straight line.
4. Inhale, and with the palms upward, swing the arms outward and upward as you straighten the body. Turn the palms forward as you bring the hands to the starting position.

Exercise 7 - Punching
1. Assume a Horse Riding Stance.
2. Fold the thumbs inside the palm of each hand, then form two fists. Inhale and slightly bend the knees. Simultaneously place the fists on the hips(knuckles downward).

[DjDoan]

3. Exhale through the nose and extend your left arm slowly forward at chest height toward the centre of the body. Corkscrew the arm inward so that you turn the fist over to finish with the knuckles facing upward. This must be performed slowly and calmly with great concentration. Each movement begins gently. By squeezing the fist the full power comes in only at the end of the extension. Clench your teeth tightly. Bulge your eyes as wide as you can and stare intently at the left fist. Hold this position for one second.
4. Release the tension in the left fist. Inhale and gradually bring the fist back to your hip, returning along the same path.
5. Repeat the exercise with the right fist.

Exercise 8 - Bounce on the heels
1. Assume a Natural Standing Position.
2. With ankles and legs fully stretched, inhale and raise the heels of both feet as high as possible.
3. Exhale and lower the heels to the floor in a sharp jerky action, allowing the body to shake.

[DjDoan]

Before starting, stand quietly in a loose standing posture for a few minutes, allowing your body and mind to relax. Keep your head straight as you practise the form, and your shoulders relaxed. Hand movements should be coordinated with your breathing, and both should be in a continuous, fluidic movement. Breathing is very important in chi kung: In general, breathe in for yin (inward) movements, out for yang (outward), in long, controlled breaths, and allow your breath to naturally follow the movements as they change.

1. Starting Position

Stand naturally with your legs shoulder width apart, drop and relax the shoulders. Keep the hips straight, and your gravity in the centre, and slowly raise the arms to shoulder height.



Then, while lowering the body and bending the knees, bring the arms down, exhaling on the downward, and inhaling on the upward.

Repeat 6 times.


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2. Opening the Chest

Stand naturally, with your legs straight, and raise your hands to the front of your chest.



Separate your arms to your side as you open your chest and breathe in. Bring the hands back to the body in a circling motion, finishing with the hands in front of the stomach as you bend your legs and breathe out.


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3. Rainbow Dance

Raise both hands to the front of the chest, straighten your legs and bring both hands over your head and straighten the arms.Your palms face each other, and breathe in.



Move your weight into the right leg, bending your knees - straighten your left leg and raise your heel off the floor, so that only your sole/toes are touching. Bring your left hand down to the horizontal level of your left side, palm upward.

Arch your right arm in a semicircle bringing the palm over the head, and as your body moves to the side, breathe in.

Repeat, on the opposite side, swaying gently from side to side in a continuous motion. Do both sides six times.


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4. Separating Clouds by Wheeling Arms

From a standing position bend both knees into a horse stance. Simultaneously, place both hands in front of your body, palms towards your stomach. Raise both arms above your head and separate, then bring them down and around back to the front of the stomach.



As the arms come down bend the legs and straighten as they cross; the palms circle outward and upward over your head.


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5. Rolling Arms

Stand with your left hand extended in front of the body, palm upward at chest height, right hand out to the side at shoulder height, palm upward, elbow bent. Push the right hand forward and down, withdrawing your left hand so that the palms cross in front of your body.Turn your waist to the left to transfer your weight to your right leg.



Now bring your left palm past your ear, down your centre, over your right palm, and withdraw your right hand. Transfer your weight to your other foot as you turn your waist in the oppsoite direction - you are repeating the move.


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6. Rowing the Boat in the Centre of the Lake

Stand with your legs straight, and bring your arms straight up from the side to your front and round over the top of your head.




Slowly lean forward at the waist as your hands come down and round.


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7. Looking at the Moon by Turning the Body

stand with your arms at your side, turn to the left and swing both arms parallel upwards and to the side (your right elnbow bends naturally) - left palm upwards, right palm down.



Repeat on the other side, and execute eight times.


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8. Lifting the Ball in Front of the Shoulder

Stand naturally, turn to the left and bring the right palm up to the left above shoulder height, as if you are lifting a ball. Keep your left arm to your side, and move your weight into your left leg. The right leg then stretches on tiptoe with the heel up. Turn the waist and breather in.



Change from one side to the other, breathing in on the upward movement, and out on the down.


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9. Pushing Palms

Stand in a horse stance, and hold both arms upwards at the waist. Bring the left arm back slightly and turn your waist to the your left, then turn and push forward with your right palm, bringing your left palm down to your side and move your balance to your left leg.



As you turn from one side to the other, bring your palms to cross over each other. Keep your upper body straight as your waist turns. Repeat four times.


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10. Cloud Hands in Horse Stance

This is identical to the 'wave hands like clouds' move in the Yang form (see Net Guide, part two, move 25), except that you do not move, but stay in a horse stance, moving your waist.




Repeat eight times.


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11. Scooping the Sea

Put your left leg forward, lean your body forward, bring both hands to cross in front of your knee, whilst breathing out.



Cross the hands as you move your weight to the back leg, then open and separate, and the head then looks at the sky as you breathe in. Repeat this on the other leg, and do four times each way.


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12. Pushing Wave

Stand in a bow stance with your right foot forward, lift your palms up to the side of your chest, facing forward. With the weight on your right foot, push forward at shoulder height, and stretch the back leg.



Slowly move your weight to your back leg into a heel stance, and withdraw your arms, breathing in.

Change leg stances and do four times on each leg.


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13. Flying Pigeon

With one leg forward, lift both arms up to your side, place your weight on the back leg, lift your front leg toes, and breathe in. Imagine that you are stretching something with your arms.



Transfer your weight to your front leg, raise the heel of your back foot, and bring your hands together in front of your chest - breathe out.

Repeat four times.


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14. Punching in Horse Stance

Adopt a horse stance, and hold both fists under your armpits. Push out your left fist, twisting it so that the palms end up downwards. Withdraw the fist as your push out your right.



repeat ten times.


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[DjDoan]

15. Flying Wild Goose

Stand naturally, then bring both hands outwards to shoulder height at the side of your body, and slolwy squat down into a horse stance. Let both arms now drop down to your sides.



Raise up your body, bringing both hands to shoulder height again, breathing in on the up, and out on the down.

Repeat eight times.


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16. Rotating Wheel in a Circle

Stand naturally, and bring both hands to cross in front of your stomach, then turn to the left side, keeping your arms straight. The arms follow your waist movement, going up and around over the top of your head, palms forward. Breathe in as you do this.



Your hands drop down and you breathe out, then repeat in the opposite direction.


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17. Marching Bouncing Ball

Lift up your left leg, and at the same time your right arm to shoulder height, breathe in, and then drop them down, breathing out.



Repeat on the other side.


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18. Shau Gong

This is to balance your chi. Stand naturally, and lift both hands palm upwards in front of your stomach, finger to finger. Lift your hands to your chest, breathe in and lift your heels.



Turn the palms down, fingers facing, and bring down your arms down to your tantien and breathe out and bring your heels down. Repeat a few times.

[DjDoan]

Yi Jin Jin

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In ancient China, the monk Bodhidharma went to the Shaolin Temple, and saw that the monks there were out of shape from too much meditation. He developed the yijinjing form of chi kung excersises to help them get fitter. From there it spread rapidly during the Song Dynasty, and is still used today.
Yijinjing is a set of limbering up excersises for the tendons, to strengthen them. They are gentle excersises, but also involve vigourous will - using one's will to direct the exertion of muscular strength. Like Chi Kung, it is coordinated through breathing. - breathing is used to force the will, and chi kung practitioners will get a feel for the right breathing.

There are twelve forms to the excersises, and the following is a basic guide to their execution, based upon a translation by Xu Yixin.

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1. The first form of "Weituo Presenting Jingangchu"

Stand upright, and raise both arms with the hands cupping before the chest.
Your state of mind should be clear, and calm. Breathe in as you raise your arms.

2. The second form of "Weituo Presenting Jingangchu"

Stand firm with your feet and toes flat on the ground.
Your arms and hands stretch horizontally sideways, breathing out.

Breathe smoothly, and eyes should be open.

3. The third form of "Weituo Presenting Jingangchu"

Stand on tiptoe. Raise your hands above your head with your hands palm upwards.
Stand firm with your full weight on your legs, and your eyes looking upward.
Regulate your breath through your nose to stay mentally calm, and then turn your hands into fists and put them down to your front as if you are carrying something heavy from your arms.

4. The fourth form of "Weituo Presenting Jingangchu"

Raise one hand overhead as if it is propping up the sky, and your eyes gaze at the hand.
Inhale through the nose, then withdraw evenly to resume balance.

5. The form of "pulling back nine bulls by the tail"

Bend the front leg and same fist forward, stretch the rear one, and other fist behind.
Direct your breathe down to your lower abdomen, which should be relaxed.
Concentrate your strength on your upper arms, and your eyes look at the fist in front.

6. The form of "Showing talons and spreading wings"

Straighten the back and have your eyes wide open.
Vigorously push forward with both arms, and then retract seven times.

7. The form of "nine ghosts drawing sabers"

Bend an upper arm over the head, and lean the head toward the arm to let the hand reach behind the neck. Bring your other arm behind your back.
Retract the arms as vigorously as possible, then reverse arms.
Stand upright and breathe smoothly while doing this.

8. The form of "three bends on the ground"

Your tongue tip touches the top of your palette and your eyes are wide open. Concentrate your mind on your teeth.
With your legs apart, bend as if you are sitting on something, and press your hands downward with force.
Turn both palms upward as if supporting a heavy weight, with your eyes open and your mouth closed.
Then stand up, keeping the whole of your feet flat on the ground.

9. The form of "dragon showing claws"

Thrust out the right hand to the left,while the left is ready to follow.
Hands should move levelly and breath should be firm. Concentrate the strength through the back and shoulders, with your eyes looking horizontally. Regulate the breath for a tranquil mind.

10. The form of "lying tiger pouncing on its prey"

Keep your feet apart, and lean your body forward, stretching your fingertips to the ground for support.
Bend and stretch your legs alternately. Raise and thrust forward your head and chest, while your back and waist are level.
Regulate, breathing, exhaling and inhaling smoothly.

11. The form of "deep bowing"

Hold your head with both hands. Bend down so that your head almost reaches between your knees.
Close your mouth and cover your ears, breathing is smooth.
Strength is concentrated on both elbows.

12. The form of "tail swinging"

Keep your knees straight, and stretch your arms to reach the ground.
Your eyes are wide open and your head is raised. Stand upright.
Stamp your feet twenty one times and stretch your arms to both sides seven times.
Sit, and cross your legs and close your eyes. Concentrate your mind on your mouth, regulate your breathing through your nose until total calmness is achieved.
Finally stand up to conclude the round.

[DjDoan]

This is a chi kung excersise, and we know it as 'tai chi ruler'. You may know a variation under a different name. The 'ruler' part refers to an invisible ruler (or pen, whatever) approximately 6-8 inches long, which is 'held' between the palms of both hands. You envisage holding this ruler throughout the excersise. It helps concentration, keeps the palms at the correct width apart and keeps their correct posture.

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The hand movements and breathing during this excersise are all circular in motion. As you push the hands outwards in the circle, you breathe out - yang. As the hands reach the bottom of the circle and return to the body, you breathe in - yin.

The visualisation of the circle should include the hara, spine, shoulders and head as it journeys, and the breathing should be deep - 'suck, your breath in, and 'throw' your breath out.


Your hands are always held with the 'ruler' keeping them apart at all times.


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Start off in a relaxed stance with your arms at your side. Bring your right leg into a cat stance, and sweep your hands up the centre of your body, with the palms facing each other about 6-8 inches apart as if you were holding a ruler between them. Suck your breath in as you do this.
Begin to step from the cat stance diagonally to the right, into a right forward stance, breathing in and 'scooping up' your hands to shoulder height as you do so.
As you transfer your weight into the right leg, breathe deeply out and 'throw' your hands outwards (still holding the ruler!) in an arc. Try to envisage this idea of 'throwing' both your hands and your breath away from you.
As you finish the breath, arc the hands down to waist height, stepping forward into a left cat stance, and then pivoting so that you are now facing diagonally left.
Now repeat in the new diagonal left direction, pivoting diagonally right as you finish, ready to repeat again on the right (then left, then right, etc.). You can do this as many times as you like, moving diagonally forward first in one direction, and then the other. Always 'hold the ruler', throw the arms in a large circle, and suck the breath in as the arms come to your your body and up, and throw the breath out as the arms are thrown out and away from the body.


However many times you go forward, end your run facing diagonally right, with your left leg in a cat stance. To turn round and go back, this time do not pivot to the left, but step with the left leg diagonally back behind you, and turn and pivot first the right leg and then the left, so that you are now facing in the diagonally opposite position. Repeat the excersise now going back.

You can carry on going backwards and forwards for as long as you want. It's a wonderful breathing and relaxing excersise, with a little bit of tai chi moving thrown in. When you are ready to stop, come back into a relaxed pose, and 'close down' with the hands (bring them down to your sides) and relax for a couple of moments.

A variation on this excersise might be that when you finish going forward, don't pivot so that you are facing in the opposite direction, but instead do the excersise by moving backwards. You may also want to try it with your eyes closed - its quite a bit different!.

[DjDoan]

This is an excersise that is essentially a set of four postures that repeat themselves, and are then performed in mirror. Perform one side - swap full/empty foot/front arm and perform other side. Breathing should be slow and in (yin) for inwards movements, out (yang) for outward movements. Repeat excersise as many times as you wish.


'regular side' 'other side'
Moves 1 & 8 (9 & 16)

Cross Hands One foot is 'empty' The corresponding arm i.e. left & left or right & right is furthermost from chest. Perform one side - swap full/empty foot/front arm and perform other side. The grounded foot is FULL
Moves 2 & 7(10 & 15)

Monkey Posture taken from the Pa Kua Circle Walking. One foot is empty and raised. Palms flattened face upwards. )
Moves 3 & 6(11 & 14)

Child at the Feet of Buddha Palms together in gratitude: "Gassho"
Moves 4/5(12/13)

Slant Yoga style balance and stretch exercise.

[DjDoan]

Saddle Stance Excersise
warm up - chi kung - yijinjin - and beyond...

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As warm-up for Tai Chi or as solo exercise - this series of may be easily adapted to suit any level of ability or study.


A. As a warm-up with 'rooted' feet and deep natural breathing prior to other exercise such as Tai Chi.
B. As a simple Chi Kung style exercise breathing 'fuller and emptier', fingers extended on the in breath to develop internal chi.
C. Ultimately, this type of exercise has the potential to 'stand alone' and become foundation of the powerful 'bodybuilding' practice of Yi Jin Jin (muscle and tendon stretching). In this instant the hand is either held in a 'soft' fist or with wrist turning the palm 90 degrees from forearm.


A. Leg strength and balance
B. Fingers extend 'into earth' on in breath
C. Squeeze soft fist on out breath

A. Neck loose
B. Look forward (in breath)
C. Look up and down

A. Arm strength and balance
B. Expand chest (in breath)
C. Push outward with forearms (out)


A. Single Whip both sides
B. 'Eagle' wrist right angle (in breath)
C. Pull apart with fists (out)

A. Centering balance
B. Open shoulders (in breath)
C. Push outwards with elbows (out)

A. Tiptoes. Ankle strength
B. Expand outwards/rear (in breath)
C. Expand outwards from center (out)

A. Tummy massage
B. Extend arms on turn (in breath)
C. With soft fist 'coil' arms (out)

A. Back therapy self administered
B. Push feet into ground (in breath)
C. Grip with toes, press tongue up (out)

A. Look both ways
B. Extend fingers, grip toes (in breath)
C. Squeeze soft fist, extend toes (out)

A crucial element of Chi Kung and Yi Jin Jin practice is the involvement of 'the mind' in 'leading' chi from and to certain parts of the body. In Chi Kung this is directed and stored 'internally', whilst the intention of Yi Jin Jin is to direct chi to and through muscles and tendons (external).

Whilst physical movement between and within each posture is relatively small, the intention and thus direction and effect of circulated or stored chi in Chi Kung and Yi Jin Jin techniques is very different. Different routes from the same source or both sides of the same coin.

'Hard' is not better (or for that matter harder!) than soft. Like cloud and mountain, and tree and air, neither are superior or separate.

All things are identified and recognised by an opposite, therefor one owes existence to the other. How therefore can one be right and the other wrong?

The relationship between cloud and mountain is cyclical, so to tree and air, air and earth, wind and rain, hot and cold and so on. Even 'everything in between' has something in between it!

The techniques utilised in Yi Jin Jin practice is very different from that in Chi Kung or Tai Chi form. Whilst they are 'extreme' this is only when here compared to those more 'spiritual' arts. For the circle to be complete all should inhabit it and it should/would encompass all. This circle need not be the size of the cosmos with countless opposites and contradictions and one perfection should not be preferred above another. A healthy plant looks and smells like a healthy plant because it is a healthy plant, and its completeness is its perfection. A human being wastes his time if he seeks perfection in all things, but he might just have enough time in a lifetime to understand himself and his own potential - physical, mental and spiritual.

[DjDoan]

These three exercises concentrate entirely upon the neck or more specifically the seven uppermost vertebra bones or "cervical" section of the spine. Although very easy to self administer, these 'head manipulation' exercises can help prevent the stiffening of the neck muscles, improve posture, promote more efficient breathing, swallowing and eating - and aid in the prevention of "Sialorrhoea" a.k.a. dribbling.

These three exercises are are specifically targeted and involve no other part of the body therefore they may practiced either sat or stood to equal effect. Indeed, without some training or advice on the establishment of a sound yet relaxed standing posture, it is often better if not safer to, within the individuals level of ability - and the individual is the best judge of that) to self administer these very simple exercises simply sat in a straight back chair.

"Connecting Heaven and Earth"
In Tai Chi we talk of "the silken thread". We imagine that an invisible thread that connects the crown of our head to heaven. At the other end - on the soles of our feet there is a spot called "the bubbling spring". If you do these exercise sat you may still visualise both of these element - including the bubbling spring - as long as you can get your feet flat on the floor. Either way, the silken thread idea is very important. Between them (silken thread/bubbling spring) they 'connect' us up and down between 'heaven and earth'.

As you breathe in you feel it pull the crown of your head upwards; heavenwards. As you breathe out feel your belly sink - and it is as if you can feel the silken thread become taut or tighter - like an incredibly long and incredibly thin bungee chord.

Relax your shoulders and then, focus you attention upon the position and placement of your head. In Tai Chi we call this "exquisite self examination". Find the place (there is one!) where your neck can be as relaxed as your shoulders and your head may 'rest' there without effort. This (eyes looking directly ahead/chin up a fraction) is the only 'effort' this exercise requires!

The most frequently used visualisation in Tai Chi is that of a ball … or more precisely, balls and circles of various sizes; from that of a beach-ball (held between hands and belly) to marbles (between the fingers) or - as follows - a tennis ball.


We visualise or imagine that we 'rest' our chin on a small ball that we hold there, against our neck.

This … … … just 'thinking about it'; the silken thread, the bubbling spring, the ball beneath the chin and, most important of all, the rising of the in breath and the sinking of the out breath; this is all effectively stage 1 of exercise.


You should now be ready to take a good deep breath in and move on to the next stage of this exercise - as follows:


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Tai Chi style (T.C.M./Traditional Chinese Medicine) Neck/Cervical Vertebra Exercises

EXERCISE 1. "NODDING"

BEGIN: Breathe out as you lower your chin for the first time.
Nod your head gently to and fro - 6 times down, 5 up - first chin down and then chin up.

a) Breathe out on the way down.
b) Breathe in on the way back up
c) reaching 'full' when looking heavenwards
d) Breathe out on the way back down;
e) being 'half empty' half way down …
f) and 'empty' at the bottom.

REPEAT ANOTHER 4 TIMES UP ON THE IN BREATH AND 4 TIMES DOWN ON THE OUT BREATH


CONCLUSION: Breathe out as you lower your chin for the last time. When you then become empty of breath, leave your head relaxed in this lowered position for three in/out breaths. On the third in breath in, gradually raise your chin to its normal or upright position.

Think again now about the silken thread, the bubbling spring, the ball beneath the chin and, most important of all, the rising of the in breath and the sinking of the out breath.



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EXERCISE 2. "LOOKING EAST AND WEST"

Bearing in mind (thinking about) the visualisations described earlier - with your head held, neck relaxed, looking straight ahead.

a) Take a good deep breath in.
b) Breathe out & begin turning to the left
c) reaching 'empty' when looking over that shoulder.
d) Breathe in - and begin to turn your head back to face front.
e) being 'half full' half way back …
f) and 'full' when facing front.
g) Breathe out - and begin to turning to the right.
h) being 'half empty' half way back …
i) and 'empty' when looking over that shoulder.
j) Breathe in - and begin to turn your head back to face front.
k) being 'half full' half way back …
l) and 'full' when facing front.



REPEAT ANOTHER 4 TIMES. 'EMPTY' WHEN LOOKING OVER EACH SHOULDER AND 'FULL' WHEN FACING FRONT.

FINISH FACING THE FRONT.

Breath out and think again now about the silken thread, the bubbling spring, the ball beneath the chin and, most important of all, the rising of the in breath and the sinking of the out breath.


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EXERCISE 3. "OVER THE RAINBOW"

BEGIN: Breathe out as you lower your chin

a) Briefly 'hold empty' (of breath) - and begin to turn your head in a circular motion. b) Begin to breathe in at about "chin to shoulder" (or 8 o'clock). c) Coordinate your breath so that you are again 'full' as your eyes reach about 10 o'clock. d) 'Hold full' (of breath) as you eyes travel "over the rainbow".


e) Continue to 'hold full' - as your eye-line continues and then completes its trip over the top. f) Breath out - as your eye-line continues around and downwards. g) Coordinate your breath so that you are again 'empty' as your eyes reach the lowest point. h) Continue to make these circles with your head - and continue to coordinate your breath with the movements.


REPEAT ANOTHER 4 TIMES IN THAT DIRECTION.

'EMPTY' when chin down - BREATHING IN at 8 o'clock REACHING 'FULL' at 10 o'clock - 'HOLDING FULL' "over the rainbow" - BREATHING OUT at about 2 o'clock - 'EMPTY' at 4 o'clock - 'HOLDING EMPTY' at the bottom.

COMPLETE 5 ROTATIONS IN THAT DIRECTION - REMAIN 'EMPTY' AT 6 O'CLOCK AND THEN - WHEN STILL 'EMPTY' - SET OFF IN THE OTHER DIRECTION AND COMPLETE ANOTHER 5 ROTATIONS IN THIS THE OTHER DIRECTION.

5 ONE WAY

AND THEN 5 THE OTHER

FINISH WITH YOUR CHIN DOWN - AND JUST BRIEFLY, EMPTY OF BREATH.

CONCLUSION: Leave your head relaxed in this lowered position for three in/out breaths. On the third in breath in, gradually raise your chin to its normal or upright position.

Think again now about the silken thread, the bubbling spring, the ball beneath the chin and, most important of all, the rising of the in breath and the sinking of the out breath.