Using rotating, bending, and stretching motions to regulate viscera and dredge channels

The emphasis on rotating, bending, and stretching motions is one of the outstanding features during the Posture Adjustment of Health Qigong. There are many rotating, bending, and stretching movements especially of the trunk in the four Health Qigong exercises.

The rotating, bending, and stretching motions of the spinal column are emphasized in many postures in Health Qigong•Yi Jin Jing. For example, rotating strength is used from the legs to the waist and then to the arms in “Pulling back Tails of Nine Bulls”. Joint-by-joint drawing, bending, and stretching motions are used for the head, neck, chest, waist, and sacral vertebrae in “Bowing Posture”. The movements of the body trunk fully reflect the characteristics of the five animals in Health Qigong•Wu Qin Xi. In “Tiger Posture” for example, the knee-bending, abdomen-drawing, chest-drawing, knee-stretching, hip-forwarding, abdomen-arching, and backward-bending movements are completed at one go so that the spinal column has worm-movements from a folded state to an unfolded state. In Deer Wrestling, the waist is bent and rotated sideways with large amplitude. In Deer Running, the back is arched and the abdomen is drawn in. In Health Qigong•Liu Zi Jue which lays more emphasis on breathing, the trunk does not move much, but straightening adjustments are also reflected in all character formulas, such as the leftward and rightward rotating movements of the trunk in “Sh” character formula, and the shoulder-squaring, chest-expanding, and head-shrinking movements in “Hiss” character formula. In “Shaking Head and Tail to Dispel Heart Fire” of Health Qigong•Ba Duan Jing, the spinal column is bent sideways and rotated to pull the tail bones and the neck. In “Both Hands Touching the Feet to Strengthen the Kidneys and Waist”, the spinal column is bent forward and stretches backward to create benign stimulation on the trunk.

Regular rotating, bending, and stretching motions of the trunk can regulate viscera and dredge channels. According to theories of the traditional medicine of our country, the trunk is where all channels of the body goes through. These channels connect viscera with the rest of the body. “All ways of the five viscera come from channels” (The Yellow Emperor’s Classic of Internal Medicine: Suwen: the Channel Theory). “These 12 channels belong to the viscera inside the body and connect the limbs and joints on the outside” (The Yellow Emperor’s Classic of Internal Medicine: Divine Axis: the Sea Theory). All of this has clearly pointed out the relationship between viscera and channels. All of the Ren and Du Channels and channels distributed on both sides of the spinal column or running across the spinal column and circulating all over the body are closely related to the spinal column. Therefore once the channels are unblocked, the blood and Qi circulation will be smooth and the viscera functions will be strengthened. According to modern medicine, exercising the spinal column will not only improve blood circulation, strengthen muscles, prevent pathological changes in the surrounding soft tissues, and prevent hyperosteogeny, but also promote the regulation of the viscera because the preganglionic neurons that regulate the autonomic nerves of the viscera are located inside the lateral corners and anterior corners of the spinal cord. The postganglionic neurons are located on both sides or on the frontal surface of the spinal column. Therefore spinal column exercises will have a direct influence on the autonomic nervous system and thus influence the functions of the visceral system. Health Qigong exactly uses all kinds of rotating, turning, stretching, and extending movements of the trunk to regulate viscera, dredge channels, and achieve body-building and health-preserving goals.

Moving the distal ends to coordinate Qi and blood and strengthen muscles and bones

It is another feature of Health Qigong during Posture Adjustment to strengthen the movement of small joints and small muscle clusters at distal ends of the body. There are many regular movements of fingers, toes, wrists, heels, elbows, and knees in Health Qigong

, such as the forced opening of lotus-leaf palms, the powerful wrist-erecting and palm-pushing movement, and the ground-grabbing movement with ten toes of both feet which are completed at one go in “Showing Claws and Wings” of Health Qigong•Yi Jin Jing. Another example is the conversions among the natural palms, dragon claws, and clenching in “Blue Dragon Reaching out Claws”. In Health Qigong•Wu Qin Xi, the coordination between the tiger claws and tiger pouncing with fingers as hard as steel hooks, the engagement between flexible Ape Hooking and the heel-lifting movement, and the coordination between the nimble Bird Wings and the balance upon the knee-lifting movement have all reflected the regular motions of the distal ends of upper and lower limbs. In Health Qigong•Liu Zi Jue, the motions of wrists and fingers are also manifested in different ways. For example, the palm-erecting, wrist-rotating, and abducting movements in “Hiss” character formula embody the motions of the distal joints of limbs. Health Qigong•Ba Duan Jing gives more prominence to the exercise of distal ends of limbs. The wrist-bending motion of Bazi Palms, the finger-erecting motion, the palm-opening motion, and the clenching and adduction of the side-drawn hands in “Drawing the Bow with Both Hands like Shooting an Eagle” complement each other. The fully outward rotation of both arms and palms in “Eliminating Five Strains and Seven Impairments” and the coordination of the palm-rotating motion, fist-clenching motion, and ground-grabbing motion with ten toes in “Clenching Fists and Glaring Eyes to Increase Qi and Strength” all reflect the multi-directional and multi-strength motions of the small joints and small muscle clusters at distal ends of limbs.

Moving the distal ends to coordinate Qi and blood and strengthen muscles and bones. According to theories of the traditional medicine of our country, the tips of fingers and toes are starting or ending points of the 12 channels. For example, the Hand Taiyang Channel of the Small Intestine Begins from the tip of the little finger. The Foot Taiyang Channel of the Urinary Bladder ends at the outer side of the little toe. The source points of the 12 channels are located near the wrists and ankles. The theory of the twelve source acupoints (The Yellow Emperor’s Classic of Internal Medicine: Divine Pivot: Nine Kinds of Needles and Twelve Source Acupoints) applies in the event of diseases with the five viscera. For example, Taiyuan, the source acupoint of the Lung Channel of Hand Taiyin, is located in the dent of the radialis of the transverse grains of the palm (facing upward). Qiuxu, the source acupoint of the Gall Bladder Channel of Foot Shaoyin, is located in the dent in the lower front of the outer ankle. The elbows and knees are where the internal Qi is easily blocked. For example, when there are there are problems with the heart and lungs, internal Qi will be stagnated in the elbows. When there are problems with the kidneys, internal Qi will be stagnated in the back sides of both knees (The Yellow Emperor’s Classic of Internal Medicine•Divine Axis•Pathogenic Factors). From this we can see that regular movements of distal joints can dredge channels and coordinate Qi and blood. According to theories of modern medicine, movements of distal ends of limbs will improve peripheral blood circulation of distal ends, promote the return flow of venous blood and lymph, boost Qi and blood exchange, and strengthen the ability to control and regulate the peripheral nerve of limbs, muscles, and the coordination between brain nerves and the motions of distal ends of limbs. To sum up, Health Qigong uses all kinds of regular movements of the fingers, toes, wrists, elbows, and knees to coordinate Qi and blood, strengthen muscles and bones, and achieve body-building and health-preserving goals.

Combining relaxation with tightness, adjusting Yin and Yang, and balancing the organism

The combination of relaxation and tightness is also one of the main features during the Posture Adjustment of Health Qigong. Relaxation means that the muscles, joints, central nervous system, and viscera are relaxed during practice. Tightness means appropriate strength is used in a slow manner during practice. The combination of relaxation and tightness is an embodiment of the Yin-Yang theory of traditional medicine in Health Qigong exercises. The Yellow Emperor’s Classic of Internal Medicine has made the following comments on the relationship between Yin-Yang and health: “When Yin and Yang are in a relative equilibrium, the spirit will be in good condition” and “when Yin and Yang are well-balanced, the body will be full of vitality”. This means Yin and Yang are in a unity of opposites. A man will be free of diseases only when the Yin-Yang balance is maintained in the human body. Health Qigong adjusts the Yin and Yang inside the human body through its unique exercising mode-combined relaxation and tightness.

Health Qigong realizes posture adjustment with a combination of relaxation and tightness in a gentle and slow state. In “Pulling back Tails of Nine Bulls” of Health Qigong•Yi Jin Jing, both arms are adducted and rotated until they are gradually pulled to the end points. At this point they are in the tight state which belongs to Yang. The arm muscles, muscle clusters on the back and abdomen, and some muscle clusters of lower limbs are doing work in a contracted state. Later, the waist is turned to drive both arms to reach out until the next arm adduction and pulling movement. At this point they are in a relaxed state which belongs to Yin. The muscles at joints of the lower limbs, waist, abdomen, shoulders, elbows, and wrists are relaxed one by one. Another example is “Drawing the Bow with Both Hands like Shooting an Eagle” in Health Qigong•Ba Duan Jing. We should display a state of serene mind, relaxed body and be natural and at ease when starting to take the step. This state belongs to Yin. When drawing the bow to shoot the eagle, we should slowly tension both arms and maintain the drawing posture to create an agitating feeling. This state belongs to Yang. In “Seven Movements of the Back to Eliminate all Diseases”, the toes grab the ground and heels are lifted to keep a short-term balance of the body in a relatively tensioned state of muscles all over the body. Then relax the body and drop the heels to slightly hammer the ground. The posture adjustment with combined relaxation and tightness is implemented throughout the four Health Qigong exercises.

Combination of relaxation and tightness, adjustment of Yin and Yang, and balance of organism reflect the inner requirements on the movement guidance of Health Qigong and follow the basic theories of traditional medicine, such as mutual growth and reduction between Yin and Yang and mutual conversion between Yin and Yang. Remedying defects, rectifying errors, aiding the weak, and restraining the strong are all meant to coordinate the relative equilibrium between Yin and Yang in the human body and thus to strengthen the body. According to theories of modern medicine, the relaxation-tightness exercise with all parts being relatively relaxed benefits the contraction and relaxation of muscles, helps trainees to relax the mind, adjusts the nervous system, improves or balances the physiological functions of the organs of various systems of the human body, and thus achieves the body-building and health-preserving goals. (Ding Liling)

Reference: “Posture Adjustment” and “Health Preserving” in Health Qigong jsqg.sport.org.cn

I. Interpretation of “Trilogy” Exercise

What are the essential characteristics of Health Qigong? The definition of HealthQigong has given us a definite answer, namely Health Qigong is a traditional exercise ofour nation with body movements, respiratory Tuna (breathing in and out) and mentalregulation as the major forms of exercise. In accordance with the commonly used terms ofHealth Qigong, “body regulation” means “body movements”, “breath regulation” means“respiratory Tuna (breathing in and out)”, “mind regulation” means “mental regulation”, andthe essential characteristics of Health Qigong can be expressed as a heath preserving exercise with combination of “body regulation, breath regulation and mind regulation”, namely the unity and collaboration of “three regulations”. Further simplified, if used “form,breath, mind” to replace “body regulation, breath regulation and mind regulation”, theessential characteristics of Health Qigong can be further expressed as an exercise withcombination of “form, breath and mind” of the human. Accordingly, I proposed “trilogy” ofHealth Qigong exercise, namely practicing Health Qigong based on the sequence of“form-breath-mind”. The specific practicing contents and steps are shown in the following diagram:

1. Form
2. Form ＋breath
3. Form ＋breath ＋ mind

Schematic Diagram of “Trilogy” of Health Qigong Exercise (see original diagram in pdf file)

II. Sequence Analysis of “Trilogy” Exercise

(I) The first step exercise – form

As for the Health Qigong beginners, the first step of Health Qigong exercise is to master the practicing methods and essentials of the “form”. The “form” herein refers to body movements and adjustment of body posture, namely “body regulation”, which is the external manifestation of the movements.

The basic contents of the “form” mainly include three aspects. The first is the methods and the hand shape, such as the “tiger claw, deer horn and bird wings” in HealthQigong • Wu Qin Xi, the “dragon claw, tiger claw, lotus leaf palm, willow leaf palm” inHealth Qigong • Yi Jin Jing. As the saying goes, “clever in mind and skillful in hands”. Modern brain physiology research indicated that the hand reflex zone also accounted for alarge area in cerebral cortex reflex zone. The regular changes of the hand shape inexercise can effectively stimulate the hands’ different nerve muscles and enable thecerebral cortex to produce good adaptation variations. The second is the footwork and stances. The moving and transition of the gravity center of the body and the bodymovements are dependent on the changes of footwork and stances. The general requirement of the footwork is “walking with cat-like step” and changing agilely and flexibly.The third is the body methods, including “chest, back, waist, abdomen and hip”. The substance of the “emphasis on extension and rotation of spinal column” mentioned in the essentials of four Health Qigong exercises is the body methods.

Only when one has mastered the “form” methods and essentials can he “guide thewaist and body and exercise all the joints” to fight with aging. The Health Qigong beginneris sure to make great efforts to perform well at the first step, distinguish the movements’routines, directions, angles, vacancy and fullness, laxity and tightness, and achieve neatpostures and accurate methods, so as to lay a solid foundation for in-depth exercises inthe future.

(II) The second step exercise – form + breath

After being more fluent in essentials of the “form”, the practicers can start the secondstep and pay attention to the close coordination of body movements and breathing. If thefirst step is required to achieve “guiding the body into a soft state”, the second step shouldachieve “guiding Qi into a harmonious state”, to combine “body guidance” with “Qiguidance”, thus to achieve “coordination of form and breath”.

Generally speaking, the coordination between breathing and movements is based onrules of “ascending-inhalation and descending-exhalation, opening-inhalation andclosing-exhalation, accumulating-inhalation and releasing-exhalation, andtightening-inhalation and relaxing-exhalation”. For example, the “bird flying” movement inHealth Qigong • Wu Qin Xi, an inhalation is taken as the ascending of gravity center whenboth arms are lifted to complete the movement of “spread wings” and an exhalation istaken as the descending of gravity center when the knees are bended and both hands arefolded, that is the coordination of “ascending-inhalation and descending-exhalation”; the“showing claws and wings” movement in Health Qigong • Yi Jin Jing, an inhalation is taken when both hands are changed into willow leaf palms and erected in front of chest, thechest is expanded and the force is accumulated and an exhalation is taken when bothhands are changed into lotus leaf palms and reached forward and the force is released,that is the coordination of “accumulating-inhalation and releasing-exhalation”; the“Looking Backwards to Prevent Sickness and Strain” movement of Health Qigong • Ba Duan Jin, an inhalation is taken when “looking backwards” and the neck muscle is tightened and an exhalation is taken when “looking forward” and the neck muscle isrelaxed, that is the coordination of “tightening-inhalation and relaxing-exhalation”. In essence, the rules of coordination between breathing and movements are consistent, in general, it can be concluded as “opening-inhalation and closing-exhalation”,for example, for the “bird fly” movement, an inhalation is taken when the chest is expanded to complete the movement of “spread wings” and an exhalation is taken when the chest is folded to complete the movement of “folded wings”. Of course, the skillful coordination between breathing and movements requires a process, which cannot be achieved overnight. How can we achieve it? It shall start with the coordination between natural breathing and movements. Natural breathing is a way of breathing going on all the time around us. The practicers are required to slowly combine the movements withbreathing at the moment of natural breathing and breathe naturally with the changes inmovements. When the natural breathing and movements are coordinated skillfully, thebreathing will gradually become deep, slow, even and long, and then the effect of unifying state of mind is achieved to prepare for the third step exercise. If the natural rules ofcoordination between breathing and movements are violated to pursue unrealistic coordination, it may result in out-of-adjustment respiration, stubborn movements and even suffocation and fail to take effect.

(III) The third step exercise – form + breath + mind

If making distinction with overall exercise and decomposing exercise, the first andsecond steps can be considered as the decomposing exercises and the third step can beconsidered as the real overall exercise. The step-by-step principle is in line with the rulesand is also an important principle for performing well in Health Qigong exercise. Based onthis principle, the first and second steps are the precondition and foundation for the thirdstep and the third step is the goal and pursuit of the former two steps. Only when thecombination between body movements, respiratory Tuna (breathing in and out) andmental regulation was achieved can the essential characteristics of Health Qigong be trulyembodied, can the Health Qigong exercise enter the realm of integration of body and mindand the Health Qigong exercise obtain desired effect.

Whether it is the “form”, the “breath”, or the “form + breath”, both of them are “visibleand touchable”, and what’s going on about the invisible and formless “mental regulation”?How to fulfill the third step? We first need to figure out the essence and contents of thementality and the nature of consciousness. What’s the human’s mentality? Zhang Houcan, the vice chairman of International Union of Psychology, has explained it in plain languagein the article of “Current Situation and Development Prospects of Psychology in China”.She explained the psychological as “first, it is the function of the brain, it cannot workwithout the brain; second, it is the reflection of the real world, it can reflect the realities inthe outside world; third, the reflection of the human is not negative and reactive butpositive and proactive, which can be consciously carried out. The human being not onlyneeds to understand the realities but needs to reshape the realities, and we have to studythese issues if the psychology wants to achieve a high level of development”. The three notes of Zhang Houcan about the essence of mentality can be summarized as “mentalityis the subjective reflection of the human brain on the objective world.” The nature of consciousness theory of dialectical materialism pointed out that, “consciousness is the subjective reflection of objective existence, which is a reflection process of the human brain on the objective world and a process for continuous processing and production ofd ata input externally”. It is easy to see the consistency between the essence of mentalityand the nature of consciousness by linking them together.

According to the conclusion that “the consciousness contains the unity of knowledge,emotion and willpower”, it can be considered that the “mental regulation” contents of Health Qigong include “knowledge, emotion and willpower”. “Knowledge” refers to thetheoretical knowledge of “body movements and respiratory Tuna (breathing in and out)”and the theoretical knowledge of how to improve our health and the mechanism ofproducing healthy effects. For example, the joints, muscles, routines and methods in bodymovements, the respiratory Tuna (breathing in and out) methods and how to coordinaterespiration with body movements. “Emotion” refers to emotional feelings or sentiments. In Health Qigong exercise, the practicers are required to enter the healthy emotional stateand enter different emotional states according to different movements. For example, thepracticers are required to enter the state of mind of Health Qigong • Wu Qin Xi exercise toact like whatever role they act to achieve the unity of form and spirit. “Willpower” refers tothe mental state such as self-control, perseverance, confidence and indomitable spirit ofthe human being manifested in pursuit of certain goals and ideals. Understanding theessence of mentality and its contents before interpretation of the meaning of the third step6exercise is, after being more proficient in coordination between body movements andbreathing and combined with the requirements of different exercising methods andspecific movements, to give full play to the imagination based on functions of the brain toenter appropriate artistic conception requirements and gradually achieve the physical andmental state of the “unity of three regulations”.

III. Supplemental Instructions of “Trilogy” Exercise

There are two points need to supplement. First, the purpose of putting forward the“trilogy” exercise is to provide some theoretical guidance for beginners, and moreimportant is to tell the beginners that they must follow the principle of step-by-steppractices and always grasp the essential characteristics of combination of bodymovements, respiratory Tuna (breathing in and out) and mental regulation of HealthQigong. Never start to “imagine or absorb ideas” and even “random thinking” withoutbeing proficient in coordination between movements and breathing. This is “aggressivedoctrine” in exercise and is totally bad for the practicers; second, there is no absoluteboundary between the three steps and it does not mean that the practicing cognitiveprocess of Health Qigong exercise is ended up after three steps exercise. The principle ofepistemology of “practice, cognition, re-practice and re-cognition” is also applicable to thepracticing process of Health Qigong. As the saying goes, “art is endless”, Health Qigongexercise is always a continuous learning and continuous improvement process. Duringthe practice, only when we continuously improve the state of “form”, “form + breath” and“form + breath + mind” based on understanding and practicing levels at different stagescan we gradually improve the level of exercising methods and acquire maximum effectivehealth-preserving effects and more harmonious physical and mental skills.

Reference: “Trilogy” of Health Qigong Exercise (pdf) by Wang Yanqun Chinese Health QiGong Association jsqg.sport.org.cn

Mikahael Ryabko – approaching no contact by blending with the opponent.

Both knees expanding,
buttock tight and leg twisted,
anus and belly (retracted as in) inspiration,
hip twisting and crotch wrapping.

Back and waist keep vertical,
chest slightly withdrawn,
shoulder expanding and elbow horizontal,
wrist hooking and finger pointing.

Head and neck all erecting,
mouth open and jaws withdrawn,
hair like pointing up,
teeth like chewing.

Whole body request:
Whole body swelling,
force rushing to a distant place,
linking with all-around,
each hair pointing as a halberd.
Form is bending then force is straight,
Form relaxing then mental should keep contracting,
Relaxing but not slacking off,
Contracting but not stiffening.

Mental request:
Spirit of raging tiger,
Mental of evasive snake.

Spiritual verve:
As a rooster in combat, spreading wings.
As a fish fighting meeting it opponent, turning its gill and erecting.
As a winning cricket relaxing wings, grasping claws and shaking
body.

As a wild horse galloping, its body burnt by a raging fire.
As a cyclone blowing off trees, raising them from ground and then
them spreading out.

Under the slightest touch, bursting immediately, explosive power
undisrupted from combat posture.

Reference:
Zhan zhuang and the Search of Wu
by Yu Yong Nian

p. 198 – 199

When your head is in equilibrium,

your body will be in equilibrium.

When your body is in equilibrium,

you energy (Qi) will be in equilibrium.

When you energy is in equilibrium,

your mind will be in equilibrium.

Reference:
The Taoist Secrets of Long Life and Good Health: A Complete Programme to Rejuvenate Mind, Body and Spirit
by Charles Chan
ISBN 9781841812816

p. 37

Michael Phillips presents on the mysteries of Tai Chi Chuan

Master Huang Xingxian (Huang sheng Shuan) performing the 5 Loosening Exercises.

Book reference:
Relax, Deep Mind Taiji Basics Patrick Kelly

ISBN 047600425x

p.37 – 45

Links:
Huang Sheng Shyan wikipedia.org

A perspective on silk-reeling training by Zhang Xuexin, a student of Feng Zhiqiang, 18-generation. Chen style Taijiquan and founder of Chen Style Xinyi Hun Yuan Taijiquan.

Feng Zhiqiang, a leading student of Chen Fake is one of the most famous exponents of Taijiquan in the world. He is also well-known for promoting a complete set of silk-reeling exercises (Chansigong or also occasionally romanized as Chan Ssu Gong) in thirty five postures which form one of the fundamental training exercises for the mastery of Chen-style Taijiquan.

Feng Zhiqiang’s senior indoor student, Zhang Xuexin, was the first to introduce this system of exercises to the west. The following introduction to Taijiquan silk-reeling exercises is from Zhang’s video tape on silk-reeling and dantian rotation exercises.

____________________________________________

Master Zhang will demonstrate the complete set of silk-reeling (known as Chan Si Gong in Pinyin) and dantian rotation exercises arranged by Master Feng based on his studies of Chen style Taijiquan. One major objective of this set of spiral exercises is to open up and exercise the 18 major joint areas of the body (in sequence from the head to the ankles). The 18 major joints consist of: neck, shoulders, elbows, wrists, chest, abdomen, waist, kuas, hips, knees, and ankles. 

These 18 major joints are also referred to as 18 “balls” of the human body. By harmonizing the internal turning and external twisting with the Qi and Yi via the silk-reeling exercises, one can reach a state where the entire body will become an integrated “Taiji sphere.” 

All of the exercises presented are useful foundation training not only for students of Chen style Taijiquan but for students of any style of Taijiquan. They are also a good foundation for students of related internal martial arts such as Baguazhang and Xingyiquan. 

Reference:
An Introduction to Chen-style Taijiquan Silk-reeling Training nardis.com

2. It changes into infinity and returns to the one.
Returns to the one, taijiquan.

3. The two primary principles (yin and yang) and four manifestations are without boundary.

To ride the wind, the head is suspended at the crown, from above.

4. I have words for those who can understand:
“If the yonquan (bubbling well) has no root, or the yao (waist) has no control, life long practise will be in vain”.

5. There is no secret about the substance and function, they interrelate.
The only way is to let wide and flowing qi extend into the fingers.

6. Always remain in central equilibrium during peng (ward off), lu (roll-back), ji (press), an (push), cai (pluck), lie (split), zhou (elbow strike) and kao (lean-on), and also when steeping forward, sitting backward, looking left, looking right, and staying centered.

7. Neutralizing without neutralizing, yielding without yielding.
Sit back before you move forward.

8. When the body is like a cloud, the whole body functions as the hands.
The hands are not [only] the hands.

9. The mind must always remain aware.

Reference:
The Song of Substance translated by Wee Kee Jin
Taijiquan Wuwei: A Natural Process
ISBN 9780473097813

p. 123