What is Qi Gong?

8 Pieces of Brocade Cloth

Chi Kung or Qigong is the skill or ability to obtain and cultivate vital energy (Qi).  Qigong is a self-healing art that combines movement and meditation.  Visualizations are employed to enhance the mind-body connection and assist healing.  Regular practice of Qigong can:  prevent and treat illness, reduce stress, establish balance, integrate the mind-body-spirit, and bring peace.  One should experience the many benefits of this exercise after about four months of daily practice.  

EXERCISE 1:  PRESSING THE HEAVENS WITH TWO HANDS

Stimulates:  Stomach, Liver, Heart, Lungs

Deep soft breathing helps to lower your heartbeat and blood pressure.  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, spleen, and liver.  It stimulates the internal organs in the upper trunk area.  The “Triple Burner” or “Warmer” 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.

EXERCISE 2:  DRAWING THE BOW AND LETTING THE ARROW FLY

Stimulates:  Lungs, Eyes, Legs, Kidneys

Stances condition and strengthen the legs, knees, waist, and back muscles.  Shoulders, biceps, and forearms are conditioned and strengthened.  Many Chinese healers believe that this exercise helps regulate and improve the kidneys.  Balance and brain functions are improved by the use of these coordinated movements.  A clear and peaceful mind reduces negative stress on the body.  Increased heart rate and breathing rate provide some cardiovascular benefit.  Using both sides of the body (mirroring a movement form) can have positive effects on the structural alignment of the body and enhance coordination.  Slow, deep, and regular breathing positively affects mood, energy levels, and alertness as well as improving the mechanical functioning of the lungs.  This exercise also targets the eye-muscles.  

EXERCISE 3:  SEPARATING HEAVEN AND EARTH

Stimulates:  Stomach, Pancreas, Spleen

Conditions and stretches the arm, shoulder, back, and abdominal muscles, opening up the chest for deeper breathing.  Many Chinese healers believe this exercise helps regulate and improve the spleen and stomach.  Rotating and bending the wrists are part of many spiral energy techniques.  Balance and brain functions are improved by the use of these coordinated movements.  Increased heart rate and breathing rate provide some cardiovascular benefit.  Using both sides of the body (mirroring a moment form) can have positive effects on the structural alignment of the body and enhance coordination.  Slow, deep, and regular breathing positively affects mood, energy levels, and alertness as well as improving the mechanical function of the lungs.  

EXERCISE 4:  WISE OWL GAZES BACKWARD

Stimulates:  Spleen, Immune System

Exercises the neck muscles and eye muscles.  Balance and brain functions are improved by the use of these coordinated movements.  Stretching helps contribute to the relaxation of stiff and tense muscles.  A clear and peaceful mind reduces negative stress on the body.  Using both sides of the body (mirroring a movement form) can have positive effects on the structural alignment of the body and enhance coordination.  Slow, deep, and regular breathing brings extra oxygen into your blood.  

EXERCISE 5:  PUNCHING WITH ANGRY EYES

Stimulates:  Liver, Blood, Heart, Eyes

Horse stances strengthens the thighs, back, and cardiovascular system.  Shoulders and wrists are exercised. Balance and coordination are improved.  Angry and tense feelings are expelled.  Eye muscles and face muscles are exercised.  Breathing is deep and frequent.  Additional oxygen is supplied to the blood.  In traditional Chinese medicine, this movement helps stimulate and revitalize the liver.  Emulation of the fighting spirit helps engender courage and toughness.  

EXERCISE 6:  BOUNCING ON TOES

Stimulates:  Immune System, Calves, Feet

The calves and thighs are exercised.  Raising your heel up and down using the resistance of your bodyweight or additional weights will strengthen and enlarge the calf muscles.  In Chinese medical theory, bouncing in this manner stimulates the immune system and helps rid the body of many diseases.  The hips and lower back are exercised.  Stretching and lengthening the spine can align and strengthen the back.  The muscles in the feet and ankles are exercised and stretched.  The achilles tendons are stretched.  Leg muscles are strengthened as more work is done on one leg.  

EXERCISE 7:  BIG BEAR TURNS FROM SIDE TO SIDE

Stimulates:  Heart, Waist, Temper

Horse stances strengthen the thighs, back, and cardiovascular system.  Balance and brain functions are improved by the use of these coordinated movements.  Many Chinese healers believe that this exercise helps regulate and improve your temper, thus allowing you to remain calm with no ill temper.  Healers also believe this exercise helps regulate and improve the heart and strengthens the waist.  

 

 

EXERCISE 8:  TOUCHING TOES THEN BENDING BACKWARD

Stimulates:  Kidneys, Waist, Legs, Back

Balance and brain function are improved by the use of these coordinated movements.  Many Chinese healers believe that this exercise helps regulate and improve your kidneys and strengthens the waist.  Stretching helps contribute to the relaxation of the lower back muscles and hamstring.  

 

Other Notes:

  • For optimum benefits, each exercise should be done as slowly and fluidly as possible, along with the inhaling and exhaling of the breathing.  
  • With regular exercise, practitioners should experience beneficial results in about four months. After one year it’s life changing.  
  • Cool down / rub down / massage techniques are discussed during training session.