Reference: Relaxation Music 1 – Chinese Bamboo Flute ft Piano youtube.com

Reference: Chinese Health Qigong Association jsqg.sport.org.cn

Books:
Ba Duan Jin
Foreign Language Press
ISBN 9787119047812

Soaring Crane Qigong forms 1-5 

Soaring Crane Qi Gong, also referred to as China Soaring Crane Qi Gong, or Crane Style Qi Gong, was developed in more recent years by qi gong master Zhao Jing Xiang, drawing upon information from other qi gong masters, ancient Taoist practices, and the movements of the crane, known for its peaceful and long life. Since 1980 this specific qi gong practice has been taught to millions of Chinese and has gained the support of the Chinese government. It is a very comprehensive system of practices very cleverly composed to deal with all of the major meridians and many of the significant acupoints to affect all parts of the body.

Soaring Crane Qi Gong consists basically of two parts: The Five Routines, and Standing Meditation. The Five Routines practice consists of a series of relatively simple physical movements accompanied by mental visualizations (focus on the flow of energy, or qi). This practice, when done properly, requires 25 to 30 minutes to complete. It clears various meridians, opens up some specific points, and facilitates the cultivation, flow and balancing of qi in the body.

Standing Meditation, usually taken up only after The Five Routines has been learned, done well and consistently for some time, consists of initially standing in a particular position, as loose and relaxed as possible, to allow for the flow of qi freely in the body. Often referred to as The Wise Doctor, this is a very powerful self-healing practice wherein the qi flows to those areas where there exists an imbalance or blockage of qi (resulting in disease). Through continued practice, the qi will persistently flow to problem areas until the imbalance or blockage has been repaired, thereby restoring health. This action of the qi may result in spontaneous movements of the body during the meditation. This meditation is generally practiced for about 30 minutes.

Reference (text only): www.soaringcraneqigong.com

Litterature:
Soaring crane qigong  Chin-Hsiang Chao 1991
Chinese Soaring Crane Qigong Study Aids qi.org

Simple Slow Squatting Movement.

Many chronic patients have regained thier health to a quite substantial extent.

One set of motions (1 minute) consists of the follwoing 4 steps:
a)Squat slowly down takes 15 seconds.
Throughout the motion: Breath naturally while all muscles & tendons of face, fingers, palms, hands, arms, neck, shoulders, chest, ribs, abdoment, thighs, legs & ankles are maintained in relax condition.

b)Maintain in squat down position for 15 seconds.
Throughout the motion: Breath naturally while all muscles & tendons of face, fingers, palms, hands, arms, neck, shoulders, chest, ribs, abdoment, thighs, legs & ankles are maintained in relax condition.

c)Stand up slowly takes 15 seconds.
Throughout the motion: Breath naturally while all muscles & tendons of face, fingers, palms, hands, arms, neck, shoulders, chest, ribs, abdoment, thighs, legs & ankles are maintained in relax condition.

d)Maintain in standing down position (knee bent a little bit) for 15 seconds.
Throughout the motion: Breath naturally while all muscles & tendons of face, fingers, palms, hands, arms, neck, shoulders, chest, ribs, abdoment, thighs, legs & ankles are maintained in relax condition.

Sickness came like a falling mountain; went away like retrieving a silk thread.
So perseverance is required.

For chronic patients, try the following suggestion at least for the first 18 weeks (126 days). You will see the result.
1st-2nd week – 8am/noon/4pm/8pm : 9 sets (9 squat) each.
3rd-4th week – 8am/noon/4pm/8pm : 12 sets (12 squat) each.
5th-6th week – 8am/noon/4pm/8pm : 12 sets (12 squat) each.
7th-8th week – 8am/noon/4pm/8pm : 15 sets (15 squat) each.
9th-10th week – 8am/noon/4pm/8pm : 15 sets (15 squat) each.
11th-12th week – 8am/noon/4pm/8pm : 18 sets (18 squat) each.
13th-14th week – 8am/noon/4pm/8pm : 21 sets (21 squat) each.
15th-16th week – 8am/noon/4pm/8pm : 24 sets (24 squat) each.
17th-18th week – 8am/noon/4pm/8pm : 27 sets (27 squat) each.
19th-20th week – 8am/noon/4pm/8pm : 30 sets (30 squat) each.
21st-last week of the year – 8am/noon/4pm/8pm : 30 sets (30 squat) each.

For working people in good stamina:
1st-2nd week – 6:30am/8pm : 18 sets (18 squat) each.
3rd-4th week – 6:30am/8pm : 21 sets (21 squat) each.
5th-6th week – 6:30am/8pm : 24 sets (24 squat) each.
7th-8th week – 6:30am/8pm : 27 sets (27 squat) each.
9th-10th week – 6:30am/8pm : 30 sets (30 squat) each.
11th-12th week – 6:30am/8pm : 33 sets (33 squat) each.
13th-14th week – 6:30am/8pm : 36 sets (36 squat) each.
15th-16th week – 6:30am/8pm : 39 sets (39 squat) each.
17th-18th week – 6:30am/8pm : 42 sets (42 squat) each.
19th-20th week – 6:30am/8pm : 45 sets (45 squat) each.
21st-last week of the year – 6:30am/8pm : 45 sets (45 squat) each.

Reference: tuduo.com