Understanding Qigong Class

DSCN1005

Learn the fundamentals of Qigong

I will unlock the secrets of qigong for you; so you can see how (and why) you can move energy to any part of your body that you wish. With a full understanding of the basics of your internal energy system, you will have a solid foundation to understand Traditional Chinese Medicine, Taiji, Qigong, and Taoist meditation.

This class explains all about the art and science of Qigong. Once you know how your energy system works it all makes sense. For instance, we eat food and we breathe and we turn it into electricity that moves our muscles and our bones. This same system feeds energy to our brains, internal organs, bone marrow, skin and everything else, including our thoughts and our emotions. When the energy gets stuck or becomes stagnant, our health suffers, in Chinese medicine this is considered the cause of most health issues. In the western world, 75% of all doctors visits are for preventable illnesses. By combining scientific knowledge along with exercises and meditation, students can learn Taoist methods for ultimate health and longevity.

I will explain everything!… starting from the moment of conception…
how your qi system was formed in your body, and how you make qi, where and how you store it, and how to cultivate and conserve it.

I will show you many different Qigong techniques, for medical reasons, and spiritual practices as well as for strengthening your bodies. These exercises will bring your awareness to the sensations of actually feeling the qi move inside of you. Learning how to unlock stuck qi is an enlightening experience!

Some of the topics explored:

History
Wuji, skeletal alignment
Yiquan standing exercises
The three dantians
The eight extraordinary vessels
The twelve meridians
Tuning your breath
Five element theory
Microcosmic orbit
Embryonic breathing
Meditation methods
Nei gong internal qigong
Various breathing methods

There are many different types and styles of qigong exercises, both standing and sitting. I will explain the methods and applications, and be your coach.

I have never seen a class like this before on Maui and I thought it would be nice to pull away the veil that obscures some, if not all of the mysteries that lie “beyond the mysterious beyond.” With this knowledge students can train with anyone and know what is going on. Bring your knowledge up to the instructors level!

This class is on Thursdays at Kaunoa at 11:00 until 12:00
Call and sign up today 270-7308

Tiger Mountain Taiji Qigong

Tung Hu Ling’s Classic  Taiji Gong … “Tiger Mountain”

Tung Hu Ling doing “Snake Creeps Down” from the Taiji form

Watch the Video

This simple qigong can help form the foundation to  high level Taiji skill.

Dong Hu Ling was my teacher’s father and the first Dong family member to carry on the family tradition started by his father, the famous Dong Ying Jie. Dong Hu Ling had two sons, Zeng Chen, and Kai Ying. Dong Hu Ling was a world-renowned Taiji master.

Master Dong’s first name, Hu translates to “Tiger” and his middle name, Ling translates to “Mountain”. This qigong exercise was conceived by Master Hu Ling and based on some common Taiji postures; designed to be done standing or sitting.

A student of Master Tung Kai Ying first taught this Qigong set to me.  Sometimes referred to as “Taiji Gong”, most of us know it by Master Dong Hu Ling’s name, Tiger-Mountain.

Tiger Mountain is comprised of ten Taiji postures each repeated as you rotate your upper body from side to side while standing or sitting in one place and expanding and contracting as one would if actually performing the Taiji form.  Alternate the hands and subtly sift your awareness to whichever hand is on the leading side.

Master created a little poem to remind practitioners of the postures and their sequence.

In the beginning
From the clouds
She wove
Heaven and Earth
Then the tiger
Brought the horse
To its knees
Between two peaks
Across
And push, (and hold) to the end.

The corresponding Taiji postures are:

Beginning
Cloud Hands
Fair Lady Works the Shuttles
White Crane Spreads its Wings
Strike Tiger
Parting the Wild Horses Mane
Brush Knee and Push
Twin Fists Strike the Ears
Cross Hands
Push
Hold the last push and then end as if doing the Taiji form.

This easy to remember, simple to practice, and enjoyable Qigong takes about only 5 to 15 minutes to do and can be done at any speed you wish. Initially, move slowly and smoothly (concentrating on perfecting you movements) while keeping  your feet straight, but as you improve you can turn your feet slightly to get a bow stance and add some more speed and energy.

Advanced students can adapt this exercise into a high level skill. By learning to flow through the main Taiji stances as they turn from side to  side. Turning from a bow stance and turn-into a side horse stance and then into a horse stance and then repeat as they turn out to the other side

Repeating:  bow—side horse—horse—other side horse—other side bow

When transitioning through the different stances slightly turn the feet and sink down each time you move through the “horse stance”  This method will totally rebuild your hip joint and help students “Open the Kwa”.  Be sure to use proper Taoist breathing techniques, don’t force anything.

After you have mastered the timing and the flow and of course the softness, you can try it faster. Eventually adept students can learn to use and add in “Fa Jin” to their movements. If you can master turning through 5 different stances fluidly and then deliver quality Fa Jin strikes you you will have a tool to help you take your Taiji to the next level.

This simple, soft, easy, and basic qigong practice can also show you the way to high level form practice. Helping to build power and energy for your health and for powerful martial arts performance.

Watch a video of this set


Copyright Cory Williams 2012

Dong Family Basic Qigong Set

Master Dong’s Famous Set!

Dong Zeng Chen

This is the first set I ever learned from Master Dong.  I call this “the basic set” and I show it  to all my students. The “warm up” portion of this set is usually done  before most other qigong forms too.

WARM-UP

First salute, step up and position yourself in Wuji stance.  Most movements take place while you are standing in an upright position with your feet about shoulder width apart. Body is relaxed, and movement is fluid.
1. Arm Swing – (Master Dong told me this is called “Awakening the Qi”)  – Raise both hands overhead, shoulder width apart. Using your body motion, swing your hands down while bending your legs so that your body assumes a squatting position. Using your body, swing your arms up over your head again and repeat.
2. Left / Right Arm Swing – (We always called this movement the “Chinese Drum”) – While in a standing position with feet about shoulder width apart, use your body / waist to swing your arms from left to right at about waist level. Use a relaxed motion. Your arms should move with a whip like action.
3. Left / Right Arm Swing with Shoulder Touch – Continuing the arm swing above, increase the force of the body movement and direct your hand to the opposite shoulder. In other words, swing and tap your shoulder area.
4. Head Rotation – Stand upright and swing your head through a circle – down in front, toward the right shoulder, up and backward, and toward the left shoulder. Repeat several times, then reverse the direction so that you start by going toward the left shoulder.
5. Shoulder Rotation – Stand upright and rotate both shoulders up, forward, down, and back. Repeat a few times then reverse. Note that when you move your shoulders back you should be “pinching” your shoulder blades (slightly) together.
6. Waist Rotation – Standing upright, place your hands on each side of the small of your back. Move your hips to the right, back, left, and forward. Repeat a few times.  (15 to 20 reps) While you move your hips, keep your head stationary above your feet. Reverse by moving your hips to the left, back, right and forward.
7. Knee Rotation – Assume a squatting position. Place your hands on your knees, then rotate your knees so that they move in toward the center, back, outward, and forward. Repeat a few times. Then reverse the direction so that your knees start by moving outward instead of inward.
This completes the physical warm up movements. Next is the qigong. Move smoothly from the knee rotation to the first qigong movement by moving your hands slowly up from your knees and into the first movement.

QIGONG MOVEMENTS for DONG FAMILY BASIC QIGONG SET
With all these movements you are moving your energy throughout your body. The movement goes in concert with your physical movements – hands up / chi up, hands down / chi down, etc. The energy movement is too complicated to describe here – work with Cory at one of his classes. (Read  “Tuning the Breath”, Qigong Attitude” and the qigong lessons on this site.)  The description below is just a memory aid.

1. Up / Down – Qi Shi Tiao Xi – (Master Dong told me this is called “Floating Hands”) – This exercise involves moving the hands and arms up and down in an ever larger range of movement.
a. Starting from the knee rotation exercise, move your hands up your thighs while you straighten your legs, so that your legs are straight and your hands are at chest level.
b. Bend your legs and move your hands down toward the ground and slightly behind your legs. Keep your hands at about shoulder width.
c. Move up again, this time with hands at about eye level. Down
again. Then up above your head. Then down. Then up so that you stretch your arms up and your heals lift off the ground. The feeling is like someone is pulling you up by the wrists.

2. Open / Close – Ying Yang Jiao Ti – (Master Dong told me this is called “Exchanging Yin and Yang Energy”) -  Separate your feet to slightly wider than your shoulders and point your toes inward slightly.
a. Bend forward with straight legs and bent arms. The motion is like
what you would use to grab up a big armful of hay off the floor.
b. After your hands grab the “hay” and come together, bend your legs and move your hands up the center line of your body. Palms are facing upward, one over the other.
c. Raise your hands over your head, palms moving so they face
downward at that point. Stretch upward.
d. Then separate your hands and bend your fingers so that they point toward the center of the top of your head. As you bring your hands down feel like you are compressing the energy between your finger tips and your head. Move your fingers so they almost touch your head.
e. Then open your arms and lean backward, head facing upward.
The movement is like a flower opening.
f. Then straighten your back and move back to an upright position
while extending your hands out toward each side at shoulder level,
fingers point up, energy in your palms. That completes one cycle.
To repeat, bend your arms, bend your waist, and pick up some
“hay” again.

3. Small Circle of Energy – Xiao Zhou Tian – (“Small Circle”) – This is simple circular movement oriented toward the front.
a. Start in a standing position with feet about shoulder width apart.
Hands are one over the other at chest level, almost touching, with
palms facing in toward your body.
b. By bending at the waist, move your hands down your front
center-line, then down the inside of your legs.
c. When you get to your feet move your hands out to the sides in a
circular motion.
d. Continue the circular movement as you straighten your body and bring your hands up and around like you are gathering in energy all around you.
e. Hands go up over your head and then back to the starting position.

4. Big Circle of Energy – Da Shou Tian – (“Large Circle”) – Start the same as the small circle of energy above.
a. When your hands get to foot level squat as low as you can and
move your hands parallel to the floor, a few inches above the floor,
and toward the front.
b. Then move your hands in a circular fashion toward the outside and behind your heels.
c. Then up the backs of your legs, while your body is bent over, with the backs of your hands almost touching your body.
d. Move your hands up the back of your legs, over your hips, then
toward the front by your belly.
e. Then continue to move the backs of your hands up and around
your shoulders and behind your neck until they meet behind your
head.
f. Moving upward your palms change position so that they touch, like you are praying, above and behind your head.
g. Then continue in the “praying” position and bring your hands
forward over your head and down your face to the starting position.

5. Mix of Internal and External Energy – Hun Yuan He Yi – (Master Dong told me this one is called “Gathering Outside Qi”) – This one is like doing giant circles with both hands from right to left and from top to bottom.
a. Start in an upright position with feet at about shoulder width.
b. Bend forward with hands about shoulder width apart so they are
close to the ground.
c. Using your waist movement, move both hands to the right in a
circle, then up, then left and down to complete the circle. Repeats
a few times. Then reverse direction and go from bottom, to left, to
top, to right. Once you loosen up you can use your waist movement to swing your arms around.

6. Opening and Gathering of Chi – Yi Qi Kai He – (Master Dong called this one “Open and Close”)  Start in a standing position with feet about shoulder width apart.
a. Open your arms wide, with bended arms.
b. Then bend down from the waist and bring your arms together as
you gather in your chi.
c. Then bring your hands up the center-line of your body to your chest.
Repeat the cycle a few times.

7. Look Left and Look Right – Zuo Gu You Pan – This move is like
“brush left knee” and “ brush right knee”. (Alternatively it can be preformed , as if it is  “brush knee and rollback”)
a. From the upright standing position, turn your right foot outward to an angle of about 67 degrees. (That’s about half way between 45 degrees and 90 degrees.)
b. Step forward with your left foot, with a slight toe in, similar to the standard foot position in the Yang style slow set or Dong style long form. The movement is similar to brush knee:
c. Move your right arm rearward in a circle while your left arm remains toward the front.
d. In a circular movement bring your right hand near your right ear.
e. Then twist your waist toward the left as your right hand moves out forward. The feeling is like someone is pulling your hand toward the front. It’s not a push, although it looks like one. Feel the
connection between your palm and the little triangle space at the
base of your spine. Stretch. Your eyes first follow your right hand.
f. Once your are fully extended, then rotate your waist further to the left, drawing your left hand back in a big circle. Watch your left
hand.
g. Then in a circular motion bring your left hand to your left ear. Your right hand is toward the front and turns palm up.
h. Then move your left hand forward and your right hand toward the rear, in opposite motion.
i. With right palm up continue to move your right arm rearward in a circle and repeat the movement. To change to the other side move like you would while you are doing the Taijiquan set to transition from brush left knee to brush right knee.  Then repeat the qigong movement on the other side – mirror image.

Copyright Dong Zeng Chen, Chip Ellis & Cory Williams

Five Elements Qigong

Master Liu Deming’ s Zi Ran Men Wuxing Qigong

Master Liu

Watch the Video

Five Elements Qigong

1.)    Ascending and Descending
2.)    Opening and Closing
3.)    Lung Cleansing (Metal Element)
4.)    Kidney Strengthening (Water Element)
5.)    Liver Harmonizing (Wood Element)
6.)    Heart Nourishing (Fire Element)
7.)    Spleen Cultivation (Earth Element)
8.)    Distribution Method (Triple Burner)
9.)    Encircling Method (Microcosmic Orbit)

1.)    Ascending and Descending

A.)    Method: When you breathe in, lift the arms as high as the shoulders. When you breathe out, bend the knees slightly and at the same time lower your arms to the front of the abdomen.

B.)    Imagery: During practice…Imagine that the center of your palms are sucking up a ball as you breathe in. You should feel as though your palms are pushing a ball slowly toward earth as you breathe out.

2.)    Opening and Closing

A.)    Method: When you breathe in, your arms move out laterally and your knees straighten, when you breathe out, your arms close as you bend your knees slightly.

B.)    Imagery: During practice…You should imagine that you are holding a big ball. When you inhale, you take purified qi from the dantien and this qi is forcing the ball to expand. When you exhale, it is as if you are squeezing the qi out of the ball.

3.)    Lung Cleansing

A.)    Method: Continuing from the last movement…Twist your hands outwards and turn the palms upwards when you breathe in the arms should draw two half circles from the side to the top of the head. Exhaling, bend the knees as you describe two semicircles ending in front of your abdomen with palms facing up.

B.)    Imagery: During practice…When you inhale, you should use your mind to receive the purified qi from the medial order of the thumbs along the arms and into the lungs. When you exhale, you should relax your chest and shoulders and use your mind to expel the turbulent qi from your lungs.

C.)    The Lung meridian: runs from upper part of the chest and descends along the medial aspect of the arm, ending at the medial side on the tip of the thumb.

4.)    Kidney Strengthening

A.)    Method:  Moving right on from the last movement… While exhaling, slowly turn your body to the left, and stretch downwards. Then slightly bend your knees, before again stretching your body upwards and inhaling. Then turn to the right and repeat on the other side.

B.)    Imagery: During practice…When you inhale, use you mind to feel that the pure qi is entering from the yongquan points at the soles of the feet and traveling along the kidney meridian and finally reaching your kidneys. When you exhale, you should stretch and expand your upper body as much as possible, you should also relax your shoulders and back and open up your waist. Use your mind to expel the turbulent qi from your kidneys.

C.)    The Kidney meridian: starts from the yangquan at the bottom of the foot and ascends up the medial aspects of the leg, and then penetrates kidney and bladder organs. It runs upward over the abdomen and chest.

5.)    Liver Harmonizing

A.)    Method: Continuing from the last movement… while inhaling and twist towards the center and raise your arms above your head. Touching both hands together while exhaling, lower your hands down to the center of your chest. Lifting your arms while inhaling and stretching up as far as possible. Now exhaling, arms describing a semicircle coming to rest in front of your abdomen with palms facing up.
B.)    Imagery: During practice…You should imagine that pure qi is ascending along the liver meridian. Imagine your rising hands are lifting a load; your mind is guiding the laogong points. When exhaling, relax the entire body and sink your qi to the dantien area. When inhaling as you stretch up, un-blocking of your liver qi will occur.

C.)    The Liver meridian: starts from the lateral aspect of the big toes and runs over the dorsal side of the feet, it then travels along the medial aspect of the lower leg and thigh, past the external genitalia and goes up the abdomen and up to the diaphragm.

6.)    Heart Nourishing

A.)    Method: Continuing from the last movement…When inhaling, twist your hands outward and upward toward your chest. Now exhaling twist your hands out laterally at the same time straightening your knees as well as your arms. Now inhaling, twist your hands inward towards your face.

B.)    Imagery: During practice…When you are inhaling, you should direct your awareness to the tips of the little fingers, and use your mind to bring the pure qi from the tips of those fingers along the posterior border of the medial aspect of your arms to the chest. When you are exhaling, you should focus your mind to the lao gong points in the middle of the palms and imagine that the turbulent qi and excessive heart-fire is expelled through the pericardium meridian.

C.)    The Heart meridian: starts from the axilla and passes along the medial border of the entire arm, then it crosses the wrist and palm, and then it terminates at the end of the little finger.

7.)    Spleen Cultivation

A.)    Method: Continuing from the last movement…While exhaling and twisting your body to the right, extend both arms. While inhaling and twisting your body back to the center, raise you arms above your head. Hands stretching out while bending forward, and now inhaling standing up and bringing forward your right arm, alternating exhaling and inhaling with both arms in the shape of a hook. Repeat on the left side.

B.)    Imagery: During practice…When you are exhaling you should imagine that the damp qi is cleared from the mouth. While inhaling you should imagine that the pure qi is entering from the medial aspect of the big toe and travels upward along the medial aspect of the leg and thigh following the spleen meridian and finally reaching the spleen.

C.)    The Spleen meridian: runs from the medial side of the big toe, along the side of the foot, and then ascends along the entire length of the leg and thigh and enters the abdominal cavity at the spleen.

8.)    Distribution Method (Triple Burner)

A.)    Method: Continuing on from the last movement… Arms stretched up and palms facing down. While exhaling and bending your knees, both hands press down without touching the ground. Rotating your wrists, turning your palms and lifting your arms upwards while you inhale. While exhaling, lifting your arms, rotating your hands to above your head, rotating your wrists while inhaling and palms facing down.

B.)    Imagery: During practice…When we are rotating our hands our minds should focus on the lao gong point imaging you are drawing the qi from the earth. When we are breathing in we should be imagining that the pure qi is entering the yong quan point, when we are breathing out we should be imagining turbulent qi eliminated from the mouth. When we are breathing in again we should be imagining that our hands are taking in the heavenly qi.

C.)    The Triple Warmer meridian: begins at the tip of the ring finger it then ascends along the back of the hands and arms arriving at the shoulder region. Then goes to the back of the ears and to the front and finally reaching the outer end of the eyebrow.

9.)    Encircling Method (Microcosmic Orbit)

A.)    Method: Continuing on from the last movement… Your arms are describing a rotating movement as you inhale. Now turn your hands forward and push out with your hands as you exhale. Now inhaling, rotate your palms up and lower your hands, describing two    semicircles each coming to rest above your head with palms facing down. Exhaling and bending your knees slightly, lower your hands to the front of your abdomen.

Commentary on # 9A.)    While making the upward and outward circle the inhalation works best if you use a reverse breath.  After the large circle and pushing down at the dantien and exhaling, hold the transverse abdominal muscle inward then inhale. Hold and/or pull the abdomen inward while inhaling and then exhale and relax the abdomen as you push the hands outward.

B.)    Imagery: During practice…When inhaling the mind should concentrate its qi at the lao gong point. When exhaling you should imagine the qi sinking to the dantien area. When lifting hands and describing semicircles, imagine the qi is rising from the dantien along the governor meridian to the bai hui point. When exhaling and pushing hands down you should imagine the qi descending from the bai hui point to the dantien.

C.)    The Du and the Ren meridians: both originate from the hui yin point at the perineum. From there the Tu meridian ascends along the interior spinal column where it enters brain and goes on further to the vertex and winds along the forehead along the nose, lip and finally to the upper gum. There the Ren meridian connects and goes down the front center-line of the torso connecting back again at the perineum.

From: Master Liu Deming”s “Five Element Qi Gong“ DVD From Zi Ran Men Kung Fu Academy

Support Master Liu, go to his web site: Ziranqigong.com  and buy a DVD or something! I hope to get him here to Maui for a workshop. Master Liu is a friendly man and completely masterful in his practice; you can read all about him by clicking here.

Aloha world!

Here we are; a new site…Just for Qigong and Taoist Meditation!

Teaching qigong on Maui for over 13 years.

Check out my other sites:

Taiji on Maui

The Maui Taoist

About Qigong on Maui;

The subtle application of breath and movement encourages energy to flow spontaneously in waves through your body distributing the life force within.

Qigong is one of the four branches of Chinese medicine. According to the American Medical Association, over seventy percent of doctors visits are for “preventable” illnesses. Whether you have medical issues, or if your goal is to prevent illness, there are Qigong therapies that will work for you. Chinese Medical Qigong, and it’s offspring Taijiquan, meditation and focused breath practice are probably the most comprehensive systems of self-care and healing available to compliment both conventional Western and alternative medical therapies. Take control of your life and find the Way to optimal mental, spiritual and physical health.

Qigong should be simple…. like all things Taoist. Too many people work way to hard … my approach is intuitive. I show students “principles” and forms that encourage a spontaneous Qigong experience. For most people, there is no need to learn all sorts of complex methods that are so often promoted.

In medical qigong therapy there are specific exercises that can relieve pain, treat organ disorders, and help the body heal itself. There is a lifetime of study available.  As you progress, I will show you about aligning the musculoskeletal system and the internal arts; accessing the Eight Channels and the Twelve Meridians, explaining the Traditional Chinese Medical principles of Yin/Yang and the Five Elements and how you can find your Way to perfect health.

There are many forms, and techniques that some would call “secret” but do not get distracted on side paths…. its about the “cultivation of your life force” and I will show you the essence of  the Way.

Private lessons at the beach, your home or hotel, or come to my free practices every Thursday at Kamaole Beach Park #3  from 6:30 to 8:00 AM

For personal information about me and contact information… link:   Here