Energy Exercise Form qigong

Patting Methods

Patting is a simple massage therapy for keeping fit and is helpful for strengthening the tendons and bones, developing muscle tissue, lubricating the joints, improving blood circulation, reinforcing functions of internal viscera and metabolism.

Patting is performed by oneself with hands or fists. After patting, the body feels light, clear, comfortable and quickened. This method is more flexible, active, practical and effective than passive massage. Patting with a racket made of steel wire or a sand bag is also effective.

patting_fig_249-2541. Patting the Head

A walking or standing posture may be assumed. Stand still and relax the whole body. Drop shoulders and elbows; smile. Stand still while patting. For a walking posture, walk slowly and pat while walking. Pat left side of upper part of head with left palm, right side with right palm, from front to back of head, for fifty rounds. Then pat the right and left sides for another fifty rounds. Count silently, the mind calm, breathing naturally.

Persistent practise can prevent and threat dizziness, headache, insufficient blood supply, etc.

2. Patting Upper Extremities

Starting position same as before. Pat four sides of left arm from above downward, patting each side twenty-five rounds (divided into five times, each five rounds). Pat right arm for a total of one or two hundred rounds.

Prevents or relieves poor muscle growth of upper extremity, cyanosis of the end of limbs, numbness of upper extremity, hemilplegia, etc.

3. Patting Both Shoulders

Starting position same as before. First, pat left shoulder with right palm, then pat right shoulder with left palm. Pat alternatively for fifty to one hundred rounds.

Prevents and cures inflammation of perishoulder tissues, frozen shoulder, under development of muscles, atelectasis, etc.

patting_fig_255-2594. Patting Back

Starting position same as before. Pat left side of back with right fist, right side of back with left fist, each one to two hundred times.

Prevents and cures backache, chronic bronchitis, pulmonary emphysema, atelectasis, underdevelopment of muscles, coronary heart disease , arteriosclerotic heart disease, arteriosclerosis, etc.

5. Patting Chest

Alternatively pat chest with opposite fist or palm. Pat downward, the upward. Do one to two hundred rounds each side.

Prevents and cures coronary ateriosclerotic heart disease, hypertensive heart disease, rheumatic heart disease, pulmonary emphysema, cor pulmonale, underdevelopment of muscles, etc.

6. Patting Waist and Abdomen

Pat with palms or fists. Move upper extremities by rotating torso on waist axis and pat left abdomen with right hand, right side of small back with left hand; then switch side. Pat upper, middle and lower side of small of back. Do one to two hundred times each side.

Prevents and cures soreness of waist, lumbago, hyperplasia of bones, dyspepsia, abdominal distention, constipation, etc.

patting_fig_260-2637. Patting Buttocks

Pat left buttock with left palm or fist and right buttock with right hand or fist. Do fifty to a hundred times.

Prevents and cures sciatica, atrophy of hip muscles, hypoplasia, numbness, etc.

8. Patting Legs

Stand erect. Raise left leg so thigh and lower leg form right angle. Rest heel of left foot on support (such as a tree branch or fence) Slap leg from thigh towards foot on all four sides. Do five to ten times on each side, each time containing one to two hundred rounds, five beats for each round. Do the same to the opposite side.

Prevents and cures maldevelopment of leg muscles, hemiplegia, paraplegia, cyanosis of leg, numbness and myasthenia of leg, difficulty of lifting feet when walking.

Remarks: When patting, go from light to heavy and do it consistently.

Keep Fit the Chinese Way: Traditional Chinese Therapeutic Exercises and Techniques
Compiled by Hu Bin and Translated by Cai Jingfeng
ISBN 9787119009087

p. 156 – 161

Energy Head Meditation posture principle qigong

Four Ways of Equilibrium

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.

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

Breath principle qigong Taoism

Breathing Power

by Nianzu Li

Nianzu Li

Breath principle qigong

Answers to the Health Qigong – Liu Zi Jue

1. Where does the Health Qigong Liu Zi Jue originate?

Liu Zi Jue, which is also called Liu Zi Qi Jue, is one kind of traditional health-care methods that is mainly exercised by ways of inhaling and exhaling. Liu Zi Jue has very long and widespread history and cab be recorded back to the Southern and Northern Dynasties (A.D402-581). During its widespread transmission, Liu Zi Jue has been replenished and consummated by medical practitioners or regimen practicers of different dynasties.

Based on the traditional Liu Zi Jue, Health Qigong Liu Zi Jue is invented and arranged by means of modern scientific theories and methods. In order to make it more scientific and reasonable, the order of the six words Xu, He, Hu, Si, Chui, Xi, their pronunciation and the form of mouth are modulated and regulated during its invention and arrangement.

2. What are the characteristics of the Health Qigong Liu Zi Jue?

Each word of the six words of Liu Zi Jue is one part of the integrity and also has its own solitary feature. There is systematic and standard pronunciation and the type of mouth when it is practiced together with simple guiding action. In all, as one of the regime including inhaling and exhaling and guiding, the characteristics of Health Qigong Liu Zi Jue can be generalized as follows: inward and outward exercising, flexible, slow and graceful actions, dynamic and static combination, being simple and easy to be studied, safe and effective.

3. What are the body-building actions of the Health Qigong Liu Zi Jue?

Scientific research test demonstrate that the total life quality of the practicers can be boosted after the exercise with the ameliorated tendency of physiological and psychological state as well as more harmonious interpersonal and family relation. What’s more, the result of investigation about the disease rehabilitation in the subject group show that the Health Qigong Liu Zi Jue is effective for the middle and aged people on relieving some chronic diseases to some extent.

4. The Health Qigong Liu Zi Jue is a little unique among the four kinds of Health Qi Gong, why?

It is different from the other three kinds of Health Qigong that the Health Qigong Liu Zi Jue takes breathing as the mainstay and simple guiding movements accompanying the breathing routines such as Xu, He, Hu, Si, Chui and Xi to regulate the function of the liver, heart, spleen, lung and kidney, Sanjiao and strengthen the bone and musculature, enhance the health and recover the diseases. The guiding movements must be relaxed, gentle, flexible and slow. Breathing and pronunciation can’t be disturbed by the guiding movements. It is why the Health Qigong Liu Zi Jue is different from the other three kinds of Health Qigong.

5. Why must the reverse abdominal breathing be applied during the exhalation in the practice of the Health Qigong Liu Zi Jue?

There are two common breathing training methods including thoracic breathing, which is mainly characterized as the intercostals muscle movement, and abdominal respiration which is characterized as the diaphragmatic muscle movement. The latter includes abdominal breathing and reverse abdominal breathing. The natural breathing method is taken in the Health Qigong Liu Zi Jue in most time. But reverse abdominal breathing is taken during the exhaling pronunciation in each time, that is to say, the lower abdomen is mildly adducted in the course of the inhaling and relaxed in the course of exhaling to let it naturally pluck up.

According to the theory of the traditional Qigong, when you inhale by ways of reverse breathing, congenital vital Qi is heaved from your lower abdomen to your chest; in the meantime, fresh air in the nature is absorbed in your chest and then the former and the latter are mixed there. Then turbid air is exhaled outside your body and enriched vital Qi are descended to your lower abdomen. This way of breathing can practise Qi, cultivate Qi and make your body healthy but also prevent dry mouth and tongue, dizziness, head distension or even fatigue from incorrect pronunciation. It is also one kind of practicing methods that is concerned with Kan Li intersection, heart and kidney in balance, heart and kidney intersection with markedly body-building effect in the traditional Qigong theory. That’s why it must by used in the course of exhaling and pronunciation in the Health Qigong Liu Zi Jue.

6. How to make pronunciation and reverse abdominal breathing match well in the exercise of Health Qigong Liu Zi Jue?

It is one of the keys to make expiration and pronunciation and reverse abdominal breathing match well in the exercise of Health Qigong Liu Zi Jue. Otherwise the effect of practice will be impacted or dry mouth feeling or fatigue is possible to ensue. You must pay your attention to feel the gradual relaxation and enrichment of Qi from your mouth, throat, chest, to your abdomen step by step rather than to the breathing in the course of pronunciation and exhalation. That is the method called mind participating with Qi, mind following with Qi and Qi storing in the Dantian.

7. Why is it that mind should be combined with breathing and body in the Health Qigong Liu Zi Jue?

As breathing is the mainstay accompanying with movements in the exercise of Health Qigong Liu Zi Jue, so strong mind and thought maybe result in rigid movements, which is easy to cause rapid breathing or even affect the quality of three kinds of regulation function. Then the practicers can’t get to the state of relaxation and quietness. Internal balance of the body will be destroyed and disorder of movement of Qi will be likely to ensue. Therefore the practicer should make his mind fit with breathing and movements and pay attention to be relaxed, harmonious and natural, not forgetting nor helping. He can’t intend to prolong the slow exhalation and pronunciation as well as gentle movements nor make mind scatter to separate it from breathing and movements.

8.What are the methods and main points of the breathing in the Health Qigong Liu Zi Jue?

The method of breathing is mainly reverse abdominal breathing, in which the chest is slowly expanded and the abdomen is mildly abducted while the air is absorbed in the nostril and vice versa while the air is exhaled in the mouth. This kind of breathing can increase the amplitude of the rise and fall of the diaphragm and be able to promote the whole circulation of Qi and blood and act as health protection for Zang and Fu.

In the breathing of Liu Zi Jue, mild rather than strong mind should be paid attention just like to be a little on purpose or a little by accident. Breath should be fine and long during the exhalation. It should be weak and natural and not straining while the air is absorbed through the nostril. Expanding or retracting the abdomen on purpose is not suitable.

9. What is the body-building theorem of the Health Qigong Liu Zi Jue in Chinese medicine?

According to the theory of traditional Chinese medicine, man is one part of the universe and human as well as heaven and earth is integrity. So man’s physiological function and health will be affected by nature. It is correlated and corresponded among the man’s Zang and Fu that include liver, heart, spleen, lung and kidney and five elements that include wood, fire, earth, gold and water and the pronunciation of six kinds of mouth form such as Xu, He, Hu, Si, Chui and Xi.

So the pronunciation that the six sounds are uttered is used to regulate the corresponding Zang and Fu according to the corresponding relation between the five Zang and five kinds of sounds in the Health Qigong Liu Zi Jue, that is to say, Xu can regulate liver, He can regulate heart, Hu can regulate spleen, Si can regulate lung, Chui can regulate kidney, Xi can regulate Sanjiao. The practicer can expire the turbid air produced by the Zang Fu in the course of uttering and exhalation and absorb the fresh air in nature in the course of the corresponding movements and inhalation. Such course can regulate the circulation of Qi and blood of the practicer and make Yin and Yang of five Zang and six Fu balance and then play the role of body-building, health-care, get rid of diseases and prolong the lifespan.

10. How does the Health Qigong Liu Zi Jue reduce the body fat of the middle and aged people?

The ratio of the body fat is the index reflecting the component of the body, it is usually 20-30% for the adult female and it means obese over 30%. The study show that the ratio and weight of body fat of the practicers are drastically decreased after exercising the Health Qigong Liu Zi Jue for half a year, that is to say, it can prevent obesity and make their configurations more favorable for the middle and aged practicers.

Answers to the Health Qigong –Liu Zi Jue Chinese Health QiGong Association

Liu Zi Jue: Six Sounds Approach to Qigong Breathing Exercises (Chinese Health Qigong Associat)
by The Chinese Health Qigong Association
ISBN 1848190069

principle qigong

Appearance, Sound, Breathing, Spirit and Verve of Health Qigong – Liu Zi Jue

Appearance, Sound, Breathing, Spirit and Verve of Health Qigong • Liu Zi Jue

The Health Qigong Liu Zi Jue is a set of Qigong exercises with the characteristics of being easy to learn, remarkable efficacy, unique style and strong Qigong features. It is mainly dealing with the inhaling and exhaling breathing, and at the same time coordinating with six unique pronunciation methods of Xu, He, Hu, Si, Chui, and Xi. In addition, it is supported by corresponding movements and mental ideas to adjust the five primary systems of human beings such as the liver, heart, spleen, lung and kidney as well as San Jiao and the vital energy’s function. By means of these above-mentioned principles, it can achieve the purpose of softening tendon & strengthening bone, improving organs, adjusting physical health and rehabilitation.

With the gradual popularity of Health Qigong, the Liu Zi Jue has won favor by the ever-increasing number of people. However, due to the simple actions of Liu Zi Jue, and every movement should be repeated 3-6 times, beginners as well as those practitioners that are unfamiliar with it can not help but think it a little bit of boring. In fact, as long as practitioners can gradually improve from the five aspects of appearance, sound, breathing, spirit and verve, they will gradually appreciate the wealth of essence and its serene charm. Naturally, when demonstrating Liu Zi Jue, the skilled practitioners can convey the integration of appearance, breathing, spirit and verve with the unique Qigong features.

Appearance- postural movements

With regard to the postural movements, it is necessary to be generous stretch, slow and soft, adept and natural, serene and smooth like floating clouds and flowing water, with harmonious ambience between human beings and breathing flow, which fully reflect the radiant charm of the unique tranquility and gentle beauty.

It is required that all the actions and movements especially elbow and knee should be relaxed as much as possible. In particular, it is prohibitive to violate the fundamental requirements for expiratory and respiratory functions as well as the even, small, gentle, flexible and long characteristics of pronunciation.

It is required that the connections between individual action, the cohesion of the rhythm of breathing and even the conversion of ideas when practicing should regard the navel as the focus. From this perspective, it is conspicuously showed in the demonstration of specific actions, which all require both hands should keep the same height with the navel, especially the “Lao Gong Acupoints” of the palms should be at the same height with the navel.

Sound—Pronunciation, shape, breathing and vocalizing

The pronunciation, shape and breathing are the Health Qigong Liu Zi Jue unique practicing methods as well as the core, difficulties and key points needed to be specially paid attention when practicing Liu Zi Jue. According to the verification and research by the experts in the fields of Qigong, Chinese traditional medicine, phonology and other related literature, it has been proved that the six characters of Xu, He, Hu, Si, Chui and Xi all have the radical of Kou, which means a specific state of pronunciation. For instance, taking the character of Xu Zi Jue as example, when we just finished a very stressful job, we would instinctively pronounce Xu in order to ease the depressed mood and feel relaxed and relieved. While if under this occasion, we only read the character Xu in the way of Putonghua or Pinyin pronunciation, it is difficult to achieve the health effects of fitness, because only in a particular state and exclusive pronunciation, shape and breathing can play the particular role, so as the Lu Zi Jue. It is specially needed to note that it is far from enough just relying on the Putonghua and Pinyin to pronounce Liu Zi Jue. It is necessary to find the particular shape and breathing in the particular state. Only in this way can we achieve the purpose of health preserving and care.

The steps for learning pronunciation, shape and breathing are as following. In the first place, it is necessary to use pronunciation-correcting method to achieve the initial purpose of standardizing mouth, and then use the standardizing shape of mouth to control the expiratory and respiratory breathing. According to the differences between the thickness, degree and phonation places, it is necessary to adjust the corresponding the body organs involving with phonation.

With regard to the degree of phonation, for beginners, it is advised to practice out loud at first and then whispered. After skilled practice, it is natural to gradually change into a low voice practice. After practicing long time and mastering in proficiency, you can switch into the phase of “silent” practice with only breathing but without any phonation and gradually achieve to the level of ancient people as “silent voice means vocalizing, and vocalizing equates with silent voice.” At the phase of practicing vocalizing, the essentials for phonation are low, vibrated, and penetrated, which is just like the temple bell and drum.

Breathing—the expiratory and respiratory functions

The basic requirements in terms of breathing are: even, fine, gentle, and long. At the same time, it is necessary to comply with the step-by-step principle and should not pursue deliberately and mechanically.

Natural breathing: apart from respiratory phonation method, the Liu Zi Jue mainly employs the natural breathing methods using nasal breathing. In other words, the overwhelming time of practicing the whole set of Liu Zi Jue, it is required to use the nasal breathing method. Otherwise, it is easy to generate the polypnea caused by tension, which should pay special attention to avoid.

3, Reverse abdominal breathing: it is a way of breathing that when expiratory breathing, it is necessary to slightly draw the abdomen, while respiratory breathing, it is necessary to naturally protrude. The Health Qigong Liu Zi Jue regularly employs the reverse abdominal breathing method with nasal inhaling and mouth exhaling. The reasons for employing this special breathing method are that when respiratory breathing, the innate vital energy rises to the chest through lower abdomen, while at the same time the acquired vital energy from the nature is been inhaled to chest by nasal, which can incorporate the innate and acquired vital energy in body. When expiratory breathing, the flatus discharged can exhale out of the body, and the vital energy full of nutrition can be absorbed into the Dantian. It is not only beneficial to interact the essence of vital energy and enhance the health preserving and care but also positive to avoid thirsty, dizziness, fatigue caused by incorrect pronunciation. It is also a traditional theory on improving the body immunity as well as enhancing the heart and kidney functions.

Spirit-the spiritual idea

It is necessary to concentrate on practicing and avoid drowsy lethargy and absent-mindedness.

. The focus should be on the coordination between action, breathing and phonation.

It is prohibitive to over emphasize the spiritual ideas but rather it is advised to maintain balance and natural manner. Otherwise, with the too strong spiritual idea, it is impossible to achieve the requirement of relax and natural.

It is required to maintain relax and natural manner. After the actions achieve the norms, it is advisable to pay less attention to the movements of limbs. If you pay too much attention to movements of limbs, it may lead to rigid movement and irregular and short breathing and other relevant problems.

Verve—the verve of Qigong

1. It is required to highly integrate the appearance, sound, breathing, spirit and verve when practicing. It is better to match the appropriate music to enhance the integration of emotion.

. The Health Qigong is a quiet and comfortable way to keep fitness. Therefore, when practicing, it is positive to exert every effort to experience the atmosphere of serene, joy and warm.

Health Qigong is a way of exercise with the characteristics of compatible dynamic and static. Although there is the charming of feminine and gentleness, we should pay attention to the interactive dynamic and static features.

If you can achieve the status of highly integration of appearance, sound, breathing, spirit and verve when practicing, it is naturally to demonstrate unique and elegant charming for both individual as well as the Health Qigong. As far as the practitioner is concerned, it is beneficial to enhance the health from outside facial appearance to the internal organs.

Zhang Mingliang

Appearance, Sound, Breathing, Spirit and Verve of Health Qigong • Liu Zi Jue Chinese Health QiGong Association

Liu Zi Jue: Six Sounds Approach to Qigong Breathing Exercises (Chinese Health Qigong Associat)
by The Chinese Health Qigong Association
ISBN 1848190069


Answers to the basic theoretical knowledge of the Health Qi Gong

Zhang Zheng

12.What is meridian?

In Chinese medicine, meridian is the network of running the Qi and blood, connecting the Zang and Fu and the other parts, regulating the body function. Jing means the meridian and vessels. Luo means the collaterals and subcollaterals. Regular and complicated intersection of the meridians connects the five Zang and six Fu, limbs and all bones, five sensory organs and nine orifices, skin, muscles, tendons, bones and vessels and turns them into one whole body to guarantee the formal life activity.

13.What consists of the meridian?

The meridian consists of the meridian and vessels, collaterals and subcolaterals as well as their annexed structures. The meridian and the vessels are the longitudinal trunk line and the collaterals and subcolaterals are the branch network of the former whose physiological function is clinically called the meridian Qi of which can act as communicating the different parts of the body, running the Qi and blood, nurturing the Zang and Fu, responding and conducting, keeping and regulating the balance of the body.

The meridian can be divided into twelve regular meridians, which include three yin channels of hand( the lung channel of hand taiyin, the heart channel of hand shaoyin, the pericardium channel of hand jueyin), three yang channels of hand( the intestine channel of hand taiyang, the sanjiao channel of hand shaoyang, large intestine channel of hand yangming), three yin channels of foot( the spleen channel of foot taiyin, the kidney channel of foot shaoyin, the liver channel of foot jueyin) and three yang channels of foot( the bladder channel of foot taiyang, the gall bladder channel of foot shaoyang, the stomach channel of foot yangming) and eight extra meridians of which include the Du meridian, the Ren channel, the Chong meridian, the Dai meridian, the yinwei meridian, the yangwei meridian, the yinqiao meridian and yangqiao meridian.

The collaterals and subcollaterals consist of fifteen larger collaterals of which are the meridians branched out of the twelve meridians and run interior and exterior along with collaterals of ren meridian, du meridian, and larger collateral of spleen), minute collaterals of which is the branch of the larger collaterals, superficial collaterals of which are minute collaterals located at the surface of muscle. The annexed part of collaterals and subcollaterals consist of tendons, skins, branches of the twelve channels.

14.How is the theory of meridian doctrine applied in the Health Qi Gong?

According to the theory of Chinese medicine, all diseases result from the imperforation of the meridians. No pain will occur when the meridians and the circulation of Qi and blood is unblocked and vice versa. The blood will run smoothly under the condition of the heat and condense of the cold. Therefore unblocking the meridians is common precautions taken against diseases in the exercise. For example, minding on some acupoints or parts make it heat to dredge some meridians and nurture the corresponding Zang and Fu. In addition, the exercise can play a role in stretching, dragging, turning and kneading some acupoints and meridians to prevent the diseases as the meridian runs through the four limbs. The action is the same as for the four sets of the Health Qi Gong.

15.What consist of five Zang and six Fu?

It is the summarization of the visceral organs in the doctrine of visceral state in Chinese medicine. The five Zang is the most important system acting as producing and storing the essence including heart, liver, spleen, lung and kidney. Six Fu act as transporting, digesting the food and drink and discharging the waste including gall bladder, stomach, small intestine, large intestine, Sanjiao and bladder.

16.What is main function of five Zang?

The heart is the master of visceral organs and in charge of the blood vessels and mind. It has its outward manifestation in the face or complexion and its specific opening in the tongue. Its corresponding secrete of body fluid is perspiration.

The liver is in charge of storing the blood and soothing the emotions and assisting the digestion and absorption of the drink and food as well as all the tendons. It has its outward manifestation in the nails and its specific opening in the eyes with tears as its corresponding body fluid.

The spleen is in charge of the transportation of the essence of drink and food and transmitting and distributing the fluids. It can govern and keep the blood and distribute the clear refined substance. It is also in charge of all the muscles. It has its outward manifestation in the lip and its specific opening in the mouth with saliva as its corresponding body fluid.

The lung, which is compared to a canopy, is in charge of respiration, keeps the pathway of air unobstructed and disseminates vital energy throughout, cleanses the inspired air and keeps the Qi flowing downward, opens up and regulates the water course. It has its outward manifestation in the skin and hair and its specific opening in the nose with nasal discharge as its corresponding body fluid.

The kidney stores the congenital and acquired essence and is in charge of the reproductive development, bone and marrow, and regulating the water and fluid metabolism and Qi transformation. It has its outward manifestation in hair and its specific opening in the ears and two lower orifices. Practicers of Qi Gong think highly of the kidney as it is the foundation of the inborn constitution. The essence of the kidney is divided into the kidney yin and kidney yang.

17.What is the main function of six Fu?

Six Fu consists of gall bladder, stomach, small intestine, large intestine, bladder and Sanjiao. The gall bladder, stomach, small intestine and large intestine are digestive organs. Bladder is urinary organ and Sanjiao is one specific Fu of which is only used in Chinese medicine with multiple functions.

Gall bladder has the relation of being interior and exterior with the liver and it is annexed to the liver and called the hollow organ containing refined juice as it stores the bile. Man with exuberant gallbladder Qi is courageous and man with deficient gallbladder Qi is timid and overcautious as it manages decision.

The stomach is interior-exterior relation with the spleen and in charge of the intake and digesting the food with its upper orifice called upper Wan, the middle part called the median Wan and the lower orifice called the lower Wan. It is preferable to descending and also called the sea of food and the foundation of the acquired constitution along with the spleen. It plays an important role in taking in the essence of food and drink and nurturing all the body.

The small intestine connects the stomach in the upper part and the large intestine in the lower and is in charge of separating purity from turbidity of which the purity is transported to the spleen and the turbidity is to the large intestine and bladder as the waste. The small intestine is interior-exterior relation with the heart and can be affected by the disorder of it.

The large intestine is in charge of transporting the discharges and interior-exterior relation with the lung. Dysfunction of transportation is likely to result in the diarrhea, dysentery, constipation and dry stool. Disorder of the lung is able to affect the large intestine.

The bladder is in charge of the body fluid metabolism along with the lung, spleen, kidney and Sanjiao and storing and discharging the urine. It has the interior-exterior relation with the kidney.

The Sanjiao is the passage of the energy Qi and body fluids with the function of transporting them. Qi deficiency in some parts is likely to result from the obstruction of the Sanjiao. The dysfunction of Sanjiao transporting the body fluids is likely to cause the disorders of oliguria and edema etc.

18.How to comprehend the basic meaning of the essence, Qi and spirit?

The essence, Qi and spirit are three treasures of human body in Chinese medicine. All those nutrients and substances constructing the body are involved in the scope of the essence such as the blood, fluid, sperm, liquid, the skin and hair, tendons and bones, muscles etc with the yin characteristics. Qi is the active essential substance warming and nurturing the body and the basic dynamic power promoting the life activity. Spirit is dominating and embodying the life with the function of reining the essence and Qi. Its meaning is extensive including all activities of Zang and Fu, meridians, Qi, blood, fluids and their outer manifestations besides from the psychological activity.

19.How to comprehend the Qi and blood and fluid?

The Qi, blood and fluids run all over the body through the meridians to keep the life activity in Chinese medicine. Qi has multiple physiological function such as promoting, warming, guarding, holding and transforming of Qi characterized as yang. Xue is basically the blood itself with the main function of nurturing and enriching the body. The fluids is generalized concept of all normal liquid inside the body including the inner body fluids of visceral organs and all normal secretions. Its main physiological function is to enrich the skin and hair, orifices such as eyes, nose and lips etc. It is closely relative with the health, weakness and diseases as it is the basic substance constituting the blood.

20.What can the exercise of the Health Qi Gong do for the Qi, blood and fluids?

The exercise can strengthen the waist and kidney to play a role in refining, nurturing and holding the essence. It can enhance the production and transportation of vital Qi to have got enough rest for the brain and body and the health effect of balancing the yin and yang. It can improve the activities of all systems including the nerve, respiration, circulation, digestion, motion, uropoiesis, reproduction and endocrine and turn them into the stable dynamic equilibrium, which can play an active in inducing, arousing and enhancing the vital Qi, as it can decrease the base metabolism and the oxygen consumption and increase the energy storage. Therefore, the practicer is able to rid of the diseases by ways of running the Qi in the opinion of the ancient people.

21.What are outer cold caused by yang deficiency and inner heat caused by yin deficiency? What can the exercise of the Health Qi Gong do for the condition?

Generally, the body is in a state of balance of yin and yang, integrity of figure and spirit, and whole harmony. Diseases will ensue as soon as the balance is destroyed. Yang deficiency is a state of decline of vital gate-fire, insufficiency of vital yang and decline of function and manifested as chilliness, pale facial complexion, lassitude, loose stool, clear urination, deep, thready and feeble pulse. The practicer should mainly do the active Gong of which can produce the Qi and yang to dredge the meridians.

Yin deficiency is insufficiency of yin fluids of which can result in the water being unable to press the fire to cause the inner heat. It commonly manifests as baking-fire, being fidgety, dry mouth, constipation, palpitation, insomnia with much dream. The practicer should do the quiet Qi Gong to increase and nurture the yin and fluids and get the effect of ridding of the diseases and health-keeping through the exercise of combination of motion with quietness.

22.What is the Sanjiao in Chinese medicine?

Sanjiao is one specific word in Chinese medicine including the upper, middle and lower jiao and subject to six Fu. Generally, it is considered as one Fu containing all visceral organs as well as the basic concept dividing the part of the body, that is to say, the part over the diaphragm is upper jiao containing the heart, lung; the part between the level of the diaphragm and the umbilicus is middle jiao containing the spleen and stomach; the part below the umbilicus is the lower jiao containing the liver, kidney, bladder, small and large intestine etc. Its function is to dominate the Qi transformation and the passage of the nutrients and fluids.

23.What is six Yin in Chinese medicine?

Yin is over or excessive by word. The change of six kinds of climate including the wind, cold, summer, damp, dryness and fire in nature is called the six Qi in Chinese medicine. They are called the six Yin as soon as they become the etiological factors under the condition of abnormal and abrupt change. They are called the six evils when they attack the body and cause the exogenous diseases. The common characteristics of the diseases caused by the six evils are as follows: It has relation with the season; for example, there are more diseases caused by wind in the spring, summer-heat diseases in the summer, damp diseases in the long summer, dry diseases in the autumn, cold diseases in the winter; the six evils can simultaneously attack the body such as the wind and cold causing the common cold, the wind and damp causing the arthralgia, damp and heat causing the diarrhea, etc. The six evil can be transformed each other. For example, the cold evil can be turned into the heat evil inside the body; prolonged summer-heat can injure the yin due to the production of dryness. The common passage is from the surface of the skin and the mouth or nose. So we should guard the body from the invasion of the six evils according to the different seasons.

24.What do the seven emotions consist of?

The seven kinds of emotion of human body are called the seven emotions including happiness, anger, sorrow, anxiety, sad, horror and terror. Generally speaking, the change of emotion is psychological activity of which won’t cause diseases under the normal condition. Only sudden, drastic and prolonged bad emotion stimulation will result in the diseases when it is beyond the modulation of body.

Different emotional change will affect different organs just as it is recorded in Huangdi’s internal classics•plain questions•discussions of yin and yang classification: anger will injure the liver, happiness will injure the heart, anxiety will injure the spleen, sorrow will injure the lung and terror will injure the kidney. It is called internal injury of seven emotions as it directly injures the Zang and Fu.

25.What is the main mechanism of seven emotions injuring the five Zang? What does the exercise of the Health Qi Gong do for that?

Abnormal seven emotions mainly affect the activities of Qi to result in the disorder the Qi and blood circulation and abnormal ascending, descending, coming-in and going-out of Qi. Anger drives qi upward. Rage will cause the disorder of the soothing of liver Qi and result in the upper punch of blood and Qi of which will block the upper orifices and cause the coma. Over happiness will cause the scatter of the heart Qi, absentmindedness and abnormal mind. Over anxiety will cause the block of the middle Qi activity and result in the digestive dysfunction and insomnia. Over sorrow will cause low-spiritedness and the exhaustion of the lung Qi and result in fatigue and lassitude. Over horror or terror will cause the cave-in and weakened renal qi and result in urinary and fecal incontinence or even abnormal mind.

The exercise of the Health Qi Gong is able to keep the practicer calm, happy, open-minded and rid of the disturbance of abnormal seven emotions to enhance the health of the body and mind.

26.What are five kinds of strain and seven kinds of impairments?

Five kinds of strain means that prolonged watching will injure the blood, prolonged sleep will injure Qi, prolonged sitting will injure the muscles, prolonged standing will injure the bone and prolonged walking will injure the tendons written in Huang Di’s internal classics-the plain questions-the extrapolation of five Qi. Sometimes five kinds of strain still mean five kinds of strain of liver, heart, spleen, lung and kidney of which is closely related with man’s seven motions. Seven kinds of impairments are generally thought to be satiation injuring spleen, rage causing Qi reverse to injure liver, overstrain weight lifting and prolonged sitting in the wet injuring the kidney, chill and cold drink injuring the lung, sorrow and over-thinking injuring the heart, wind, rain, cold and dampness injuring the body, great fear injuring the mind recorded in the general treatise on the etiology and symptomology of diseases. However, it is also thought to be that over seven motions injure five Zang.

27.Why is it said that prolonged watch will injure the blood?

The so-called prolonged watch injuring the blood means that prolonged watching something will not only result in the fatigue of both eyes and vision reducing but also the damage of blood. According to the theory of Chinese medicine, Liver can store the blood and regulate the blood volume to nurture the whole body and suppress the flare-up of liver Yang; in the meantime, it can regulate the distribution of different parts of body and transport the blood to where it is needed. It is thought to be that the outer connected orifice of liver are eyes and eyes are the outer demonstration of liver as the meridian of liver is connected with the eyes and man’s vision depends on the soothing of liver Qi and nurture of liver blood. Therefore the overstrain of eyes will injure the liver and further affect the regulation of the blood. That is why prolonged watch will injure the blood.

28.Why is it said that prolonged sleep will injure Qi?

The so-called prolonged sleep injuring Qi means that lying in bed for a long time will result in mind stupor and dispiritedness and Qi scattering unable to transform into the spirit for a longer time. That is why prolonged sleep will injure Qi.

29.Why is it said that prolonged sitting will injure the muscles?

Prolonged sitting injuring the muscles means that immobility with sitting for a long time will wound the muscles and textures in the neck and back etc to result in the local fatigue. As muscles in the neck and back must keep tension to balance the body when man is seated, sitting for a long time will certainly cause the fatigue of muscles in neck and back. In addition, that blood circulation in the muscle texture pressed by body and limbs is bad will result in the regression of their function even the muscle wasting in the long run.

30.Why is it said that prolonged standing will injure the bone?

Prolonged standing injuring the bone means that bones of human body will strain because of supporting the body with immobility of long standing. Generally, moderate standing will be helpful to increase the density and enhance the rigidity of bone. That bone can’t be stimulated by propping without some standing activity will be likely to cause osteoporosis. But long standing will cause the fatigue of muscles propping the bone and result in the development malformation or dysfunction of bones or joints.

31.Why is it said that prolonged walk will injure the tendons?

Prolonged walk injuring the tendons means the prolonged walk will cause the injury of tendons and muscles. As walk mainly depends on the pull of tendons and muscles for the bones, prolonged walk will be likely to cause the injury or strain of the soft tissue such as ligament, tendons and fascia etc around the joints of lower limbs.

32.What is the relation of five strains with seven emotions?

Five strains are separately overstrain of the liver, heart, spleen, lung and kidney. Seven emotions are seven kinds of feeling display including happiness, anger, sorrow, anxiety, sadness, horror and terror. There is close relation between the five strains and seven emotions of which means that roused seven emotions will cause the injury of five Zang. In the Chinese medicine, the activity of seven emotions will directly affect the five Zang. That is to say, anger is liable to cause the upward invasion of liver-Qi and pain and distension of head; happiness is liable to cause the scatter of the heart-Qi and absentmindedness; horror is liable to cause the entanglement of heart-Qi; sorrow and anxiety is liable to cause the stagnation of spleen-Qi and digestive dysfunction; sadness is liable to cause the exhaustion of lung-Qi and fatigue and short breath; terror is liable to cause the descending of kidney-Qi and unconsolidation of kidney-Qi.

33.What consists of the human body in anatomy?

The human body consists of the head, neck and nape, the trunk and four limbs.

34.What consists of the human body physiologically?

The body consists of nine systems including the locomotor system, alimentary system, respiratory system, circulation system, uropoiesis and reproduction system, nervous system, endocrine system, sensory organs and immune system.

35.What consists of the locomotor system and what is their function?

The locomotor system includes the bone, cartilage, joints, muscle, ligament and tendon etc of which constitute the basic sketch and can sustain and protect the visceral organs.

36.What consists the human alimentary system and what is their function?

The alimentary system is divided into the alimentary tract and digestive gland. The alimentary tract starts from the oral cavity and runs to the throat, oesophagus, stomach, intestine, colon, and rectus and till the anus. The digestive canal includes salivary gland and many glandules in the liver, pancreas and the wall of alimentary tract. The basic function is to take in the food and decompose and absorb the nutrient and discharge the waste.

37.What consists of the respiratory system and what is their function?

The respiratory system consists of the air passage including nose, throat, larynx, trachea and bronchus and the lung and the assistor including the pleural membrane and pleural cavity. Its main function is to inhale the oxygen in the air and exhale the carbon dioxide inside the body.

38.What consists of the circulation system and what is their function?

The circulation system consists of the heart, artery, capillary vessel, vein and lymphatic vessel. Its main function is to transport the nutrient, oxygen and hormone to the organs and tissue for metabolism and discharge the metabolite and carbon dioxide through the lung, kidney and skin.

39.What consists of the nervous system in the body and what is their function?

The nervous system consists of the brain, spinal cord and cranial nerve, spinal nerve and nerve ganglia annexed with the brain and spinal cord. It is the main system dominating the activity of other systems. Firstly, it control and regulate the activity of other organs and systems; in the meantime, it make the body reactive to the environment through the analysis and synthesis of the nervous system.

40.What consists of the uropoiesis and reproduction system and what is their function?

The uropoiesis and reproduction system consists of the kidney, ureter, bladder and urinary canal. Its main function of the uropoiesis system is to discharge the internal metabolites and the function of reproduction system is to multiply.

41.What consists of the endocrine system and what is their function?

The endocrine consists of those glands distributed all over the body and their function is to regulate the function of the organs, tissue and cells through the hormone and the relative substance secreted from the glands to keep the internal environment stable.

42.What consists of the sensory organs and what is their function?

The sensory organs are the specific organs connected with the sensory nerve ending and consist of the organ of vision, vestibulocochlear organ, organ of smell, organ of taste and skin as well. Their main function is to receive all the stimulus and transform it into the nerve impulse and transport to the nerve center through the sensory conduction passage to produce varieties of sense.

43.What consists of the immune system and what is their function?

The immune system consists of immune cells, which include lymphocyte, plasma cell and macrophage etc, lymphatic tissue and lymphatic organs. Lymphocyte include T cell, B cell and NK cell. The main function of the immune system is to produce the immune response reaction to educe the function of immune protection, immune surveillance and immune homeostasis through identifying the self and non-self.

Answers to the basic theoretical knowledge of the Health Qi Gong(second part) Chinese Health Qigong Association
Answers to the basic theoretical knowledge of the Health Qi Gong(third part) Chinese Health Qigong Association

principle qigong

Five Steps for Learning Yi Jin Jing

In order to learn and practice Health Qigong Yi Jin Jing, I have worked out five steps to insist on practicing and have achieved a relatively desirable fitness effects.

Repeatedly Watch:
By means of repeatedly watch the wall charts of Health Qigong Yi Jin Jing, I have developed a profile and basic outline of the overall routines and initially master the key points of practice.

Imitation, Learning and Practicing
Every day, I persist in imitating and practicing one action, remembering the name of the routine and mastering its essentials. By means of repeated and assiduous practice, I try my best to break through and master this routine.

Multi-Movements Practice
Every time when I learn the new action, I will practice the previous actions with the new one and insist on repeated practicing until I am adept in completing the whole set of exercises. In addition, when you are in the preparation of next multi-movements practice, it is necessary to review previous actions.

Consolidation of Practice Effects
Before getting up every morning, I will at first memorize and practice the previous studied actions and movements in my mind. Sometimes if one action still skips in my memory, I will continue to memorize the next one until complete the whole set of Health Qigong Yi Jin Jing. After getting up, I will at first go through the wall chart of Health Qigong Yi Jin Jing and review the forgotten actions. Through the wall chart, I have deepened my understanding and memorizing overall set of routines.

Later Period Perseverance
At first, it is indispensable to insist on indoor- practice. If it happens to one action failed to remember, you can immediately check the wall chart of Health Qigong Yi Jin Jing. After skilled mastery, you can persist in practicing at the park every morning.
Through persistent practice, I basically master a full set of Health Qigong Yi Jin Jing. At present, I still insist on practicing twice in the morning and at night. Sometimes due to the inclement weather I fail to practice at park, I would carry out indoor-practice. Until the weather improved, I would go to the park for further practice.

There are three major benefits for practicing at park. The first one is that you can breathe fresh air and achieve the purpose of refreshment, which will contribute considerably to your health. The second one is that you can enjoy sufficient sunlight. The sunlight exposure can assist in the absorption and transformation of calcium for the human beings. The third one is when practitioners practice in public, they can improve with others and exchange the difficulties of specific actions with other practitioners, which can provide timely guidance for the non-standard actions. In addition, it is useful to expand the influences of the Health Qigong Yi Jin Jing exerted on the public practitioners, which contribute substantially to the promotion of the Health Qigong.

Zhang Zhongbin

Five Steps for Learning Yi Jin Jing Chinese Health Qigong Association

Step-by-Step Description of the Routine of Yin Jin Jing Chinese Health QiGong Association

Yi Jin Jing: Tendon – Muscle Strengthening Qigong Exercises Chinese Health Qigong Association
ISBN 1848190085

Qigong, the Secret of Youth: Da Mo’s Muscle/tendon and Marrow/brain Washing Classics by Yang Jwing-Ming
ISBN 1886969841

Mindset Philosophy principle qigong

Mind Exercising of the Health Qigong

The Health Qigong is one kind of Qigong exercise combining the mind, Qi and body exercise rather than the single muscle exercise. Regulating the mind, breath and body, called as three regulations in the following, are three basic elements of practicing the Health Qigong. The key word for three regulations is to regulate and adjust the body and mind intentionally. Therefore the spiritual activity is needed to be done in three regulations with the active mental activity. Yi generally means the consciousness or thinking of which is the functional activity of the brain. Mind exercise is to concentrate the mind on some points or something, which is called Zhuyi in Chinese words. In fact we use the mind exercise in doing everything but it is different in the exercise of the Health Qigong.

Man often initiatively think about something apart from his own body with mind activity, which is exterior. It is just in contrary with the former that the practicer concentrates the mind on his own life activity, which is interior. The practicer should cut off the connection of the sensory organs with outer world and initiatively control himself with consciousness and gain the gnosis for the relation of the life and nature. The process is called the introspection. Interior mind application is basic characteristics for exercising the Health Qigong. Correct and appropriate understanding the criteria of mind application can overcome or surpass the routine skills taken the movements as the main ways of the exercise. The healthy effect of the Health Qigong is mainly embodied in the mind exercise. For this reason, the practicer should aim at exercising the mind and get oneself into the state of natural relaxation of which is inner active and outer quiet by ways of regulating the breath and body in order to obtain the target of strengthening the body and prolonging the life. Mind application should be set in the first position and kept in the whole course of the exercise. The contents and orders of mind activity can be different at the different stage of the exercise.

The stage of stressing on the body instead of the mind

The Health Qigong is one kind of Gong emphasizing both the body and mind. But it is hard for the beginners to understand and grasp the actions of the Health Qigong and impractical for them to lay stress on the mind activity. In this stage, the attention of the practicer should be paid to imitation and exercising the body movements rather than the mind regulation, which is not specially emphasized. However, it is required that the practicer should concentrate on the routine itself such as the change of the direction and line, how to move the hands and feet, the main points, how to connect the different parts, etc. The mind is concentrated on some point, line or part with relaxation of other parts to form one natural and relaxed moving body. The first task for the beginners is to learn and correctly and proficiently accomplish the routine. It is one kind of mind activity of low level as the mind is concentrated on the figure itself and aimed at learning and grasping the routines. Practice makes perfect. The routines can be correctly and proficiently grasped after the repeated exercise. Thereafter the practicer can start to concentrate on the mind itself and get into the next stage. It is one kind of the gradual comprehension for the practicer.

The stage of emphasizing both the body and mind

On one hand, the practicer should lay stress on the specifications and standard of the routine and deformation is unacceptable in this stage; on the other hand, the practicer should explore the inner essence and quintessence of the Health Qigong and regulate the mind in high level. The basic style of mind activity is inward vision and imagination such as inner vision of the Dantian, inner vision of the Qi and blood circulation, imagination of entrance of some mental state, etc. The practicer can harmoniously combine the inner mind with the body to make more proficient and standardized routines, further know the meaning of the movements and store the inner strength based on the transformation of motion and quietness, opening and closure, being imagined and factual, being hard and soft, yin and yang and twist etc. The routines can be done in the state of running like flowing water without interruption. The practicer can gradually attain the aim of running the Qi by heart and running the body by the Qi and eventually reach the stage of interior and exterior integrity, body and spirit containing for the Health Qigong.

The stage of emphasizing on the mind instead of the body

The practicer naturally gets into the stage of emphasizing on the mind instead of the body with the automation of the routines after the long-term exercise. Routines are already automatic for the practicer just like walking after the repeated exercise in the long run. The practicer has already comprehended the essence of the movements and coordinately combined the body, mind and outer world according to his own characteristics and understanding for the Gong and had his own gnosis. The routines won’t deviated from the basic principles even the practicer doesn’t pay attention to the movements themselves any longer in this stage. Therefore, the practicer lays stress on the exercise of the inner mind and concentrates on the genuine mind of which is self-consciousness under the condition of quiet consciousness. That it should be stressed is to pay attention to the moderate degree in the mind activity as the mind is like water and fire, water can carry and capsize the boat; the fire can warm the man or burn the fire-player to death. The practicer should abide by the rule of mind activity, which is not to intentionally or absent-mindedly seek for the mind activity. Intentional mind activity will deviate the body, being absentmindedness will be fruitless.

The stage of emphasizing on neither the mind nor the body

The Qi flowing is sloshing all the body instead of the feeling of the figure in the brain of the practicer when the exercise is done to the highest level. That is called the state of non-body. At that time, the brain naturally is entering the state of unconsciousness (non-mind) without any distracted thoughts. In fact, the state of non-mind and non-body is the stage of forgetting the body and obtaining the mind of which is the milieu of the Health Qigong that the vital Qi flows normally with tranquilized mind. It is said that consciousness is unconsciousness, which can produce the genuine consciousness in the narrations of the Quan (one kind of traditional boxing skills). That is to say, unconsciousness is not to stop mind activity but the true knowledge of the essence of the mind. The practicer needn’t adhere to the concrete actions in the stage of getting mind essence. It is also the stage of forgetting the body just as it is said by Lao Tzu( a renowned philosopher and the founder of the Taoism) that the great Tao is formless. The practicer can be thought as comprehending the essence of the Health Qigong only when he can reach the stage of free receiving and dispatching without body or mind restriction. The practicer can gradually feel the delicate alteration of the nature and bring about the essential change in the body and mind and concentrate on the state of reversion to the baby-like innocence, which can sublime the constitution, disposition, personality, and accomplishment to the state of elegance at last.

Above all, the Health Qigong can regulate all the unreasonable nervous state deviated from the physiological characteristics and bring into the potentiality constrained by the nervous state full play. Therefore, mind exercise should be strengthened in order to improve the effect of the Health Qigong.

(Writing/ normal university of inner Mongolia Zhang Cai Qin)

Reference: Mind Exercising of the Health Qigong Chinese Health Qigong Association

Form qigong

Chinese Health Qigong Associations Ba Duan Jin

Reference: Chinese Health Qigong Association

Ba Duan Jin: Eight-section Qigong Exercises
Foreign Language Press
ISBN 9787119047812


How to do better in the exercise of the Health Qi Gong Ba Duan Jin

The Health Qi Gong Ba Duan Jin is popular in the mass for its being easiness to learn and obvious health care effect. In order to further standardize it and better cater to the requirements of routine demonstration, I sum up the following items including its whole style, main points of each movement, common mistakes and corrections based on my own experience of teaching and directing for a long time for the reference of the practicers.

The whole style of the Health Qi Gong Ba Duan Jin

About the movements

The Health Qi Gong Ba Duan Jin is one kind of Daoyin skills characterized as the movements of the limbs of which can strengthen the tendons and bones, regulate the visceral organs, dredge the meridians and modulate the circulation of Qi and blood and achieve the goal of health-keeping. Its main feature is upright posture and round movements. It seems that all the movements are level in the horizon direction and line-like in the perpendicular direction with the gentle and slow rhythm. But it combines the square with the round as well as the relaxation and agility just like in each routine. For example, in the routine of posing as an archer shooting both left-and-right-handed, raise the hands in front of the chest with left hand out and both palms facing inward and separately stretch out the hand just like shooting the archer and then downcast half-moon by the side. In this routine, the movement starts from the horizontal level position and runs half round. It can embody the strength of the stretch in the course of archer-shooting and beauty of relaxation and gentleness in the course of retraction. The above-mentioned characteristics is naturally accessible at the stage of proficiency of which includes relaxation and quietness, differentiation of excess and deficiency, hardness and softness. The beginners should grasp the main points of each routine and seek for the correct of the movements at first and then for its fluency.

About the breath

Reverse abdominal breath is used in the Health Qi Gong Ba Duan Jin combined with anus-lifting breath. The practicer can do as the following: lift the anus and adduct the abdomen and raise the diaphragmatic muscle in the course of inhalation and vice versa in exhalation abiding by the rule of inhalation in the course of lifting, opening and storing as well as exhalation in the course of lowering, closing and dispensing which combined with the movements. In the alternative turn of relaxation and agility, motion and quietness breath-holding way is applied for the main movements in each routine. For example, in the routine of holding the hands high with palms up to regulate the internal organs, to inhale while lifting the hands and keep breath-holding while keeping the posture of stretch and exhale while lowering the arms. The beginner should use the natural breath and needn’t keep the breath deep, regular, prolong and the combination of the breath and the movements on purpose to avoid the occurrence of dizziness, nausea, palpitation and short breath etc. Let the nature do its course and do whatever you are able to do in the combination of the movements with the breath and get the state of self-regulation step by step.

About the mind

The mind action is to contemplate the process of the movement rather than to think about one single thing. It is different at the different stage. The mind acts on the main points and style of the routine with the correct and exact movements at the beginning. It should act on the characteristics and combination of the routine with the breath in the advanced stage with gradual improvement of movement quality with the relaxation of the muscles. While in the last stage, the mind should act on the harmonious state with the breath. The practicer should rid of all kinds of nervous state at that time under the condition of relaxation, quietness and happiness with the natural and skilled routines.

The main points, common mistakes and corrections of the routines

Ready position

The key points: put the arms perpendicular by the sides with palms backward and turn palms forward by the sides of the angle of 450 and hold the hands in a semicircle in front of the abdomen with upright backbone and neck, relaxed chest and waist and contracted abdomen and hip as sitting in the high stool.

Common mistakes: to shrug shoulders lifting the arms by the sides; lift the elbow while holding the hands in a semicircle with the thumbs bending upwards and the other four fingers obliquely directing at the ground and with the waist falling down, legs kneeling and splayfoot.

Corrections: to pull down the shoulders and elbows while lifting the arms by the side and relax the wrist and the fingers while holding the hands in a semicircle with the fingertips face-to-face and the thumbs level. The ready position plays an important role in adjourning the different sections and recurrently occurs in the break of the routines. It can be taken as the basic training way in the exercise. Better exercise of it can improve the demonstration level and health effect.

Routine 1 holding the hands high with palms up to regulate the internal organs

Key points: to lift the hands and turn the palms upward in the chest; expand the chest and the body; raise the head and look at the hands with slightly pulling back the chin and craning up the head with a pause, drag perpendicularly the backbone with the strength applied to the palms, relax the waist and lower the buttocks while setting down the palms, hold the shoulders and elbows down, relax the wrists and fingers and keep the upper body straight and centered.

Common mistakes: Head not held enough when lifting the hands. The movement stops midway when keeping the palms stretch. The shoulders and arms are rigid when lowering the palms.

Corrections: Raise the head and look at the hands while lifting the hands and spreading the chest and upper body with raising the chin to support the action firstly and then pulling it to aid the elevation of the hands and keeping the posture of stretch for two seconds. Strength should be focused at the lower part of the palms. Hold the shoulders and elbows down at first while putting down the palms and thereafter let the arms naturally down with the body upright and wrists and fingers relaxed.

Routine 2 posing as an archer shooting both left-and-right-handed

Key points: Hold the shoulders and elbows down while raising the hands in front of the chest with the palms below the shoulders. Strength starts from the backbone while shooting archer. Expand the chest and stretch the shoulders with the wrists and fingers upright. Turn the head enough and pull one hand with the thumb and the other four fingers close each other and bending them tightly with the arm level with the chest. Push the other hand with the wrist and fingers upright and palm hollow. Keep above-mentioned position for two seconds just like an archer shooting the eagles.

Common mistakes: hunch the shoulders and fall down the waist with the biased body weight; kneel while standing with the horse stance and the foot scrapes the ground and shakes while pulling back it with clumsy gait.

Corrections: Let the neck and the upper body upright and the shoulders down and raise the head enough while shooting the arrow with the gait transformation clear. Kneel joint is not beyond the toe-tips and stand apart leveling while pulling and pushing the hands. The height of the horse stance can be adjusted according to different condition and enforcement should be avoided to deform the movements. The strength of the limbs should be developed step by step in the course of the exercise.

Routine 3 Holding one arm aloft to regulate the functions of the spleen and stomach

Key points: The strength should be applied at the base of the palm while lifting and pressing one arm together with expanding the chest and body, loosening and stretching the waist.

Common mistakes: Fingers pointing in the wrong direction while lifting and pressing the arms; elbows not bent enough; dragging strength not enough for two arms; and the upper body not straight enough.

Corrections: Make the hands level and the tip of fingers straight while lifting and pressing them; and the elbows slightly bent and stretched in opposite directions.

Routine 4 Looking backwards to prevent sickness and strain

Key points: Keep the head and the back erect and turn the arms outward enough and expand the shoulders and the chest, turn the head but not the body.

Common mistakes: The upper body over-stretch backward while turning outward the arms and not enough turning of the head and arms.

Corrections: Pull in the chin while turning outward the arms; keep the upper body straight while turning backward; Look at the angle of 45 of obliquely post-downward direction while turning the head; The ulnaris side of the arm turn outward to the greatest extent and keep the position for two seconds.

Routine 5 Swinging the head and lowering the body to relieve the stress

Key points: Tuck in the buttocks and hips and keep the upper body straight when assuming the horse stance; When swinging the upper body, the neck and buttocks should be stretched away from each other slowly and gently and in a round and flowing manner.

Common mistakes: Neck stiff and buttocks not turned enough when swinging the upper body; Upper body tilted too much leading it to sway from side to side.

Corrections: Relax the muscles of the neck to the utmost while turning the head with the speed of the head slower than the buttocks; Pull in the chest and look upward while turning backward the head; Pull in the abdomen while turning forward the buttocks and fall down the waist and then keep the body straight while turning backward. It is difficult to turn the buttocks while standing the horse stance. The practicer can do the movements step by step at first and do it together at last.

Routine 6 Moving the hands down the backs and legs and touching the feet to strengthen the kidneys

Key points: Turn the wrists to the utmost while moving the hands under the armpits; Relax the backbone gradually and lower the shoulder enough while bending over and rubbing the feet; The hands forwardly protrude and stretch the backbone to pull up the upper body while standing up.

Common mistakes: Bending the knees and lowering the head while lowering the hands. Raising the upper body before lifting the arms.

Corrections: Straight the knees and raise the head while lowering the hands and the extent is adjustable by oneself; Lift the arms first and raise the upper body with the arms near the ears.

Routine 7 Thrusting the fists and making the eyes glare to enhance the strength

Key points: Keep the body straight while squatting down in the horse stance and adjust the height of it by oneself; Make the eyes glare at the clenched fist when it is thrust out; Try to grasp the floor with the toes, twist the waist enough and apply strength along the shoulder to the fist and clench fingers forcefully.

Common mistakes: The upper body tilts forward and the shoulder and elbow are raised when thrusting the fist out; when withdrawing the fist, too little power is applied to clench the fingers and twist the wrist.

Corrections: Thrust the fist from near the ribs; Make the head erect and the upper body straight; relax the shoulders and make the elbow slightly bent to send force to the front of the fist. When withdrawing the fist, first spread the fingers, twist the wrist fully and then clench the fingers with force.

Routine 8 Raising and lowering the heels to cure diseases

Key points: When raising the heels, try to grasp the floor with the toes and apply maximum strength to the raising. Keep the thighs together. Keep the neck craned to push up with the head. Be careful to maintain the balance while pushing. Clench the teeth when tapping the heels on the floor and keep the shoulders and arms down and the whole body relaxed.

Common mistakes: Raising the shoulders and failing to maintain the balance while raising the heels. Feet tapping are too fast with too much strength while falling down.

Corrections: Try to grasp the floor with the toes, keeping the thighs together. Pull in the buttocks and contract the abdomen with the shoulders down and the head erect. Slowly lower the feet halfway at first and slightly tap the floor while tapping the floor with the heels.

Close form

Key points: Adopt a calm approach with the whole body relaxed and the breath natural. Air and energy should be dispatched to the Dantian point.

Common mistakes: Close the routine in a rush or take a walk after completion. Not spend enough time regulating the mind and thoughts.

Corrections: Keep body in a calm and composed state. Before starting the routine, it is useful to do such cooling-down exercises as rubbing the palms and backs of the hands, massaging the face and relaxing the limbs.

How to do better in the exercise of the Health Qi Gong Ba Duan Jin Chinese Health Qigong Association

Philosophy qigong Taoism

Zhuang Zi’s eight kinds of methods for health cultivation

Zhuang Zi is one of the prominent philosophers in the era of battle nation. He has done much study about man’s spirit, integrity, nature-cultivation, heart-cultivation and advocated the nature-cultivation of unselfishness, few desires, quietness and transcendence.

Unselfishness. In the opinion of Zhuang Zi, selfishness is the origin of all evils and diseases. One is certain to worry about the gain and loss for everything and be in a state of restlessness if he is often self-centered and calculative and then overstrains of his body and exhaustion of his essence will ensue in a long run. In order to live for a long life one should be broad-minded, high-spirited, optimistic, free from fame and gain and unselfish.

Few desires. Neither abstinence from desires nor self-indulgence is helpful to nature-cultivation. Self-indulgence is certain to make one get into trouble or catch a disease. One won’t cheat or humiliate the other sex with little sexual passion. One won’t murder for money with little desire for substance. One won’t feign compliance, cut corners, play down the others and boost oneself with little desire for power. One who know his honour and disgrace and his place can be called the man with the nature of justice, honest and unselfishness who can be healthy and live at rest. In the present time, there is too much temptation all over the world. Most people are hunting for the happiness of substance and impatient, and someone is addicted in the desire for power, profit, sex, greed and hobbies. One will lose his temper and take it out on others when he is dissatisfied with what he had. Thereafter, those bad emotions such as worry, anxiety, depression, mourn, regret and anger will ensue and hurt his body.

Quietness. One can’t be affected by disaster nor attacked by exogenous pathogen with mental stability as well as indifference to fame or gain in the daily life and social intercourse. Quietness can restrain anger, rid of worry, settle down the mind and cultivate the health. Rather than thinking of nothing, quietness is one kind of mind state that should make one be far from the music and sex pleasure, out of win or loss, gain or loss, honour or disgrace, neither worry nor overstrain should exist. There is too much spirit-dispersing temptation including money, rank, fame and gain, beauty etc in the world. In this confused world, one should keep calm and out of power, fame and gain, money and scene of debauchery. Such mind state will make those bad emotions like nervousness, worry, anger, jealousy and hatred far from you and keep your mind calm. Quietness can make your mind at rest, Qi and blood circulation normal and then the modulation of your body will be normal and you will be healthy and live a long life.

Transcendence. There is a vivid metaphor in the book of Zhuang Zi, which the pheasant in waters can survive because of their optimism. They enjoy their lives, peck and drink something from time to time. It is not the same for the caged birds. It is certain that one will worry if he is imprisoned in the spirit shackles. That will be harmful to his health. Therefore, he advocates that one should be optimistic and open-minded, not be moved by grief and joy and enjoy his life. Zhuang Zi looks upon the life in an unprejudiced manner and let the nature take its course. He lives a hard life and from hand to mouth sometimes. He doesn’t care about all of that. His wife was dead and Hui Zi went to mourn for her. He started to sing instead of weeping. Hui Zi criticized him for his singing. He said calmly: at first, I am very sad about her death, and then I thought about carefully how man comes and goes in this world. I have the idea that man changes from the non-biotic substance. Figure takes shape and man has a life when Qi gathers. Man is dead when Qi scatters. Now my wife’s body is dead and will change into non-biotic substance. So I celebrate and say a farewell to my wife for her regression to the nature in the way of singing with beating the tub. What he said is not certain to be reasonable, but his transcendent and open-minded manner treating his life is worth advocating.

Zhuang Zi’s eight kinds of methods for health cultivation Chinese Health Qigong Association

Zhuangzi (Chuang Tzu)

Energy Mindset principle qigong

Theory of essence Qi and spirit

Basic contents of theory of essence, Qi and spirit
Essence, Qi and spirit is substance basis and basic elements consisting and sustaining life activity. It is commonly said that there is three kinds of treasure in the heaven, which is sun, moon and star, three kinds of treasure in the earth, which is water, fire and wind, three kinds of treasure in the body, which is essence, Qi and sprit. The theory of essence, Qi and spirit, which study the relation of essence, Qi and spirit with the life activity play an important role in the health Qi Gong.

Essence is the basic substance of body structure and it is the basis of substance sustaining all kinds of functional activity and general name of varieties of nutrients. It is different in the conception from the aspect of narrow meaning and extensive meaning. Essence is commonly essential substance for reproduction in its narrow meaning and it is a vague reference to all essential substance including Qi, blood, normal body fluid and nutrients taken from the food in the aspect of extensive meaning. Its conception also has the difference of the congenital essence and the postnatal essence. The former is essential substance for reproduction and origin of life originated from parent and the latter is nutrient substance transforming from water and cereals. The congenital and postnatal essences complement each other and the former depends on the successive breeding and cultivation of postnatal essence to take physiological effect. The latter also depend on the energy assistance of congenital essence to make generations on.

Qi is nutrient substance of which immerse and nurture the body and motive power of which push about the life activity. There are two kinds of Qi, which are comparatively congenital Qi and postnatal Qi. Congenital Qi is also called archaeus, which is the most basic and important Qi as well as motive power of life activity. Although it comes from the congenital Qi of parent, but it can help the growth and development of human body as well as warm and stimulate the physiological function of Zang Fu and meridians only through successively being supplemented and nourished by the nutrient Qi and inhaled air. Postnatal Qi, which is transported and transformed from the nutrient Qi and inhaled air, include thoracic Qi, nutrient Qi and Wei Qi. Choracic Qi, which only comes out of the respiratory tract and be in charge of respiration and utter but also passes through the blood vessel to propel and regulate the pulsation of heart and stores in the Dantian by way of descending action of lung, is combined of nutrient Qi transformed from the spleen and stomach with nature air inhaled from the lung. Nutrient Qi, which runs in the vessels with abundant nutrient, is mainly the essential part of water and cereals transported and transformed from the spleen and stomach with the function of nurturing and producing blood. Wei Qi is transported and transformed from the essential part of water and cereals. Its main function is to regulate the open and close of muscle and viscus, discharge of sweat, and sustain the stable temperature along with guarding the outer part of body and the invasion of exogenous pathogen and warming the Zang and Fu, the outer part and skin and hair etc.

Spirit is the appearance of thinking and consciousness as well as internal Zang Fu essence. It has the same substance basis as it arises from the essence and Qi. Spirit embodies its function depending on the existence of Qi and body. Man’s normal life activity depends on the normal activity of spirit from the whole body to brain, from five sense organs and seven facial orifices to meridians, Qi and blood, essence, body normal fluid and limbs activity. There is narration in the ancient books that patient with spirit will live well and patient without spirit will die. It is thus evident that spirit is very important in life activity. Spirit can be divided into congenital spirit and postnatal spirit. That organic integration of male essence and female essence result from the birth of life is called congenital spirit, which can dominate the life activity without the governing of the mind, consciousness and thinking. Postnatal spirit eventually means the function of brain including mind, consciousness and thinking. It is the image of surroundings in the brain and dominates all the psychological activity as well as behaviour of body, in the meantime, it can affect the harmony and balance of all the physiological function. Based on the congenital spirit, postnatal spirit is also nurtured by the postnatal essence and Qi. In order to bring into the inherent action of congenital full play one should suppress the postnatal spirit and guard the former.

Application of the theory of essence, Qi and spirit in the health Qi Gong
Essence, Qi and spirit are the whole body among which can use, promote and transform each other just as the life-cultivation practicers said: accumulating spirit produces Qi, accumulating Qi produces essence, refining essence transforms into Qi, refining Qi transforms into spirit. The exercise of health Qi Gong plays a markedly promoting role in the mutual sprouting and transforming among the essence, Qi and spirit.

How to exercise the essence, Qi and spirit with the health Qi Gong, different Gong has different methods. Most of them implement that through dredging the meridians, regulating respiration and nourishing and cherishing the spirit step by step including mind concentration, inward contemplation and specific exercise and regulation of breathing of some meridians, acupoints three Dan Tian in the upper, middle and lower part of human body, especially the lower Dan Tian of which is centered between the kidneys and acupoints such as Tan Zhong, Lao Gong and Yong Quan etc. Mind concentration on abdominal Dan Tian, of which is centered on the umbilicus, mainly exercises the spirit and Qi. Except for exercising the spirit and Qi, mind concentration on Ming Men, Guan Yuan and Hui Yin mainly exercises the essence. The exercise of mind concentration on Lao Gong and Yong Quan is more helpful to induce the ascending of clearing Qi and the descending of dirty Qi. As Dan Tian, which is centered on the umbilicus, and kidneys are closely related with the Zang Fu and meridians, it decides their specific position and important action.

The health Qi Gong enhances the Qi Hua of human body by way of exercising the respiration for cultivation, which means the motion and change of Qi, and it thinks highly of life-cultivation and regulating respiration. With strong vigor, Qi is flowed and filled in the whole body. The motion of Qi including ascending-descending and coming-in and going-out is called activity of Qi. It can endlessly flow in the Zang Fu, meridians, limbs and all orifices to sustain, promote, arouse, coordinate and balance the physiological function of human body only when the activity of Qi is unblocked. The body is healthy with the smoothly movement of Qi activity. The pathological state such as Qi stagnation, abnormal rising of Qi, Qi sinking, Qi stasis, Qi depression and Qi-stagnant dysuria etc will ensue under the condition of disorder of Qi activity. As soon as the Qi activity stops, the life activity will end as well. So the Qi is the primary substance sustaining the life activity of human body. How does the health Qi Gong cultivate the life and regulate the breath? Firstly, it can arouse and invigorate the primary Qi by ways of daoyin, running Qi and kneading; secondly, it can enhance the Qihua function and improve the circulation of Qi and blood by ways of varieties of regulating mind, regulating breath and exercising the body.

Nurturing of mind is especially paid attention in the exercise of the health Qi Gong of which constantly regards the body and mind with the same origin, life and existence as the two important elements. It advocates cultivation of body and mind together and thinks that man can live a long life only when he makes the body and the mind together. The cultivation of body and mind together means that one should stress the nurture of body along with the regulation of mind in the practice of the health Qi Gong. Besides the body health, together with the happy mind, one still should make the body and the mind develop in the balanced state. To nurture the body to sustain the life and cultivate the mind. To keep the mind to settle the mind and cultivate the character. Exercising like the above-mentioned methods in a long run can cultivate and mould the noble integrity and achieve the aim of cultivating one’s heart with full essence, abundant Qi and harmony mind.

The Health Qi Gong and theory of essence, Qi and spirit Chinese Health Qigong Association


Four kinds of meaning in the exercise of Ba Duan Jin

Practicers should grasp the basic points of which mean to relax all the joints in the body, dredge the meridians and strengthen the power of the lower limbs, of the Health Qi Gong Ba Duan Jin including natural relaxation, agility and correctness, combined exercise with rest, being step by step,. After that they can start the stage of applying the mind that means to guide Qi by way of mind and move the body by way of Qi. Or, the more haste, the less speed. Now let’s talk about the four kinds of methods of applying the mind in the exercise of the Health Qi Gong Ba Duan Jin.

The basic meaning of the Health Qi Gong Ba Duan Jin is the mind of points and lines. The transformation of the interior and exterior rotation of points and lines set up the basic movements of the Health Qi Gong Ba Duan Jin. Many points constitutes the parabola (rotating curve) in the course of the exercise and all kinds of running lines of movements and the latter can transform into the circle. And then the circle can gradually turn into the points and lines and rotating curve and the circle itself. The process can go on and on. That is the same for the construction of the body. The acupoints of Jian Yu and Da Zhui are united into one horizontal line. Bai Hui, Ren Zhong, median Dan Tian and Hui Yin are united into the frontal central perpendicular line. Wei Nv, Min Men, Da Zhui, Yu Zhen and Bai Hui are united into the posterior median perpendicular line. The frontal and posterior perpendicular lines of which are the Ren and Du meridian are united into the arc line. The intersection of the horizontal and perpendicular lines constitutes the auto-crossed balancing line. The arc lines can be divided into the four lines including three horizontal lines that are the shoulder line that is in charge of the balance of the body, waist line that is in charge of the rotation of the body and hip line that is in charge of the movement of advancing and retreating and one perpendicular line that is in charge of the exertion of the body. Wherever the position is, the crossed lines should be kept the state of balance.

In the course of the exercise, the joints of fingers, palm, arm, hip, waist and neck are in the movements of the rotating and twisting all the time. The basic styles of rotation are intortion and extortion and other movements are changed out of that.

Firstly, the rotation of fingers and palms and arms occurs in each routines of Ba Duan Jin of which embodies the health action by way of the rotating movement. For example, in the routine 7 of the Health Qi Gong Ba Duan Jin that is thrusting the fists and making the eyes glare to enhance the strength there are three movements of rotating and winding of which are the intortion of left arm and left fist turning into palm( the first rotating movement) and the extortion of the left arm( the second rotating movement) and the mild flection of the elbow joint and the left rotating and winding of the left fist(the third rotating movement) and turning into grasping the fist with palm upward and posterior. In addition, in the routine 3 of the Health Qi Gong Ba Duan Jin that is holding one arm aloft to regulate the function of the spleen and stomach, the first movement is to slowly straighten the knees and stand straight and raise the left hand and turn the left arm outward(the first rotation) past the face and meanwhile turn the arm inward(the second rotation) to a position above the head on the left side with the elbow slightly bent, let the strength get to the base of the palm that faces upward with the fingers pointing to the right, in the meantime raise the right hand a little and then turn the arm inward (the third rotation) and press it down to the side of the right hip with the elbow slightly bent strength applied at the base of the palm that faces downward and fingers pointing forward, hold this position looking straight ahead. The second movement is to move the body weight slowly down and bend the knees slightly with the waist relaxed and hips down, meanwhile bend and turn the left elbow outward(the fourth rotation) and move the left hand down past the face to a position in front of the abdomen with the palm up and turn the right arm outward(the fifth rotation) with the palm up looking straight ahead.

Secondly, it is about the rotation of the waist, hip, neck and nape. For example, in the movement of routine 5 of the Health Qi Gong Ba Duan Jin that is swinging the head and lowering the body to relieve the stress, the third section of movement is as follows: raise the body weight slightly, move it to the right and tilt the upper body to the right and forward and fix the gaze on the right foot. The fourth section of movement is as follows: shift the body weight to the left and move the upper body forward and then turn to the left with looking at the right foot. The practicer should shake the head and turn the neck along with swinging the waist and relaxing the hips with the rotation of eyes and coccygeal end in the same time in the third and fourth section of movement. There is rotating in the part of waist, hip, body, coccygeal end, head and eyes in this routine.

Thirdly, it is about the meaning of open and close of which is the key point of guiding movements. Close is certain to ensue after open is done and vice versa. Generally, extending is open and contracting is close. During the course of exercise, the practicer should put mind on the relaxation of all the joints and the mind itself while doing the action of extending, on the contrary, put mind on the contraction of all the body and the mind itself. The inner Qi originates from the waist eyes and congregates in the back through the backbone and gets to the tip of fingers through the upper and lower arms in the course of open and vice versa in the course of close. It is reasonable for the practicers to imagine that there is one flexible rope communicated from the tip of fingers to the backbone and stretch it all the time in the exercise for more effective open and close.

The exercise of the Health Qi Gong is the combination of movements and breath under the direction of the mind that is to closely combine the mind and breath with movements and practise the mind, Qi and body in the same time. During the course of exercise, muscles, bones and joints and internal organs should be taken into action together with the outer movements of body and limbs to make the spirit and energy smooth and all the body integrated and keep the body healthy in the long run.

At last, it is about the spitting that is exhalation and swallowing that is inhalation that should be embodied in the open and close of the movements. Natural breath is mainly applied for the beginners. Reverse abdominal breath should be gradually adopted with the improvement of ability and consciously combined the inhalation and exhalation with the open and close of movements. The mind of spitting should be used in the course of open and exhalation with protruding lower abdomen. The mind of swallowing should be used in the course of close and inhalation with curved lower abdomen. The abdomen is by turns protruded and curved along with the open and close of the movement. The practicer should try his best to harmoniously combine the breath with the movement by the repeated exercise and make the breath deep, fine, regular and long and make the breath and movement concordant at last.

Taking all above-mentioned into consideration, although there are distinctions among four kinds of meanings, there is inseparable correlation among them in the meantime. The practicer should gradually grasp them rather than read without understanding or even stop groping with a little understanding.

Four kinds of meaning in the exercise of Ba Duan Jin Chinese Health Qigong Association


Answers to Ba Duan Jin

1.How to decide the amount of the exercise of the Health Qi Gong Ba Duan Jin?

Generally speaking, the practicer should do at least five times of the exercise for one week, one or two times for each day with two minutes break. 40 minutes or so is reasonable for each time along with the tuning-up and trimming time. One or two times of the exercise for fifteen to thirty minutes in each day is ok when the time or the health is not permitted. In addition, you can choose some suitable routines from the set to do the exercise.

The sustainability for the exercise load is different for different practicers due to the sex, age, constitution etc. Generally speaking, the feeling of the body can be used to decide the exercise load of which is reasonable if the practicer is happy with normal pulse, blood pressure, appetite and sleeping and comfortable in the next day. The exercise load should be adjusted if the practicer is tired with abnormal pulse, appetite and bad sleep after the exercise.

2.How to do the breath in the exercise of the Health Qi Gong Ba Duan Jin?

Reverse abdominal breath is generally used together with lifting-anus breath in the Health Qi Gong Ba Duan Jin. It is done as the follows: To lift the anus and contract the abdomen, raise the diaphragm while inhaling; To relax the anus and abdomen and lower the diaphragm while exhaling. The breath should be combined with the guiding as inhaling while lifting, opening and storing and exhaling while lowering, closing and starting. Hold one’s breath slightly at the turn of the change of the routine.

Taking the difference of lung capacity and breathing frequency into consideration, the breath should be timely adjusted when it is not smooth as the amplitude of the actions is different for different practicers.

3.How to regulate the mind of the exercise of the Health Qi Gong Ba Duan Jin?

Mind regulation is to regulate the thinking activity of which is also called regulating the heart. The mind regulation of the Health Qi Gong Ba Duan Jin is not to mind on one thing but to mind the process of the routine including the specification, main points, key parts and breath. Concretely speaking, the practicer should mind on the specification and main points of the routine in the beginning stage and on the style as well as the coordination of the routine with the breath in the advanced stage. The actions will attain the state of automation with natural breath and calm mind during the course of the proficiency and improvement of the skills. At that time the practicer can mind on the style, main points and the keys of each action to make the action, breath and mind integrated.

4.What can the exercise of the Health Qi Gong Ba Duan Jin do for enhancing the health of the middle and aged people?

Regular exercise of the Health Qi Gong Ba Duan Jin can decrease the percentage of the body and blood fat, keep blood pressure and heart rate normal, enhance the function of the heart and lung, reduce the tension of sympathetic nerve, increase the vagal tone and be helpful to reduce the danger of the onset of cardiocerebrovascular diseases in the long run. In the meantime, it can raise the kinetic trait, ameliorate the anxiety and mental state, and improve the life quality of the middle and aged people. In addition, it can strengthen the function of eliminating the free radicals, increase the level of sex hormone, slow the senility of intelligence and physiological age for the middle and aged people. Therefore, it is one effective way to keep health and prolong life for the middle and aged people.

5.What can the Health Qi Gong Ba Duan Jin do for the figure of the middle and aged people?

Some researches show that there is drastic change in the body weight, weight index, circumference index, the skin thick of which is mainly the change of the body composition including the decrease of subcutaneous fatty tissue and increase of lean body weight after the exercise of the Health Qi Gong Ba Duan Jin for six months. It is one kind of aerobic exercise with medium intensity. The regular exercise of the Health Qi Gong Ba Duan Jin can improve the body composition and mold the healthy and exquisite figure for the middle and aged people in the long run.

6.Why can the Health Qi Gong Ba Duan Jin improve the function of the respiratory system for the middle and aged people?

Conclusion can be taken from the whole routines of the Health Qi Gong Ba Duan Jin. Respiratory extent and depth should be continuously increased to improve the longitudinal motion extent of the diaphragmatic muscle to exercise the respiratory muscle in the routine one, holding the hands high with palms up to regulate the internal organs, routine two, posing as an archer shooting both left-and-handed, routine three, holding one arm aloft to regulate the functions of the spleen and stomach. Diaphragmatic muscle is the most important respiratory muscle and the effective exercise of it can increase the volume of the thoracic cavity to improve the lung capacity.

7.Can the exercise of the Health Qi Gong Ba Duan Jin ameliorate the function of the cardiovascular system for the middle and aged people?

The dynamic remote monitoring results of the heart rate for some practicers show that the heart rate decreased including the maximal and average heart rate in the course of the exercise and timely heart rate after the exercise to some extent after the exercise for six months. That is to say, the exercise can take effect on the function of the heart for the middle and aged people. What’s more, the exercise load of the Health Qi Gong Ba Duan Jin is mild and moderate extent and is fit for the middle and aged people. So it is one effective way to improve the function of them.

8.Is the Health Qi Gong Ba Duan Jin effective on improving the flexibility and agility of the middle and aged people?

Yes, it is. In the routine six, moving the hands down the back and legs and touching the feet to strengthen the kidneys, the practicer should bend the body forward to the utmost. The long-term exercise can improve the agility of the body trunk. In fact, it is helpful to the health keeping of other parts and joints except that. For example, routine four, which is looking backwards to prevent sickness and strain, can raise the agility of the neck. Routine one, which is holding the hands high with palms up to regulate the internal organs, and routine three, which is holding one arm aloft to regulate the spleen and stomach, can increase the agility of the shoulder joints and hand joints. Routine five, which is swinging the head and lowering the body to relieve the stress, can increase the agility of the hip and ankle joints.

9.Is the exercise of the Health Qi Gong Ba Duan Jin effective on the balance and coordination of the middle and aged people?

Yes, it is. The practicer should control the body weight in adducting and abducting the feet and keep in the horse stance for a long time in the routine of posing as an archer shooting both left-and–right-handed, swinging the hand and lowering the body to relieve the stress. It can exercise the muscles of the legs and ankle joints and strengthen muscles balancing the body, which is helpful to stimulate the equilibrium nerve center and improve the balancing capacity of the practicer.

10.Why can the exercise of the Health Qi Gong Ba Duan Jin boost the life quality of the middle and aged people?

The Health Qi Gong Ba Duan Jin features as being gentle, slow, smooth and consistent, rhythmic combination of relaxation with strength, and of dynamism and inertia, combining body with mind to cultivate vital energy. The long-term exercise can balance the yin and yang, dredge the meridians, relax the adhesion, lubricate the joints, promote the blood flow, strengthen the tendons and bones, enhance the body constitution. All these effect can be tested by the modern life science.

The Health Qi Gong Ba Duan Jin is typical aerobic exercise with medium intensity. It can consume the subcutaneous spare fat and change the body composite and increase the strength of muscles for the practicers to do the exercise for one hour in each day. It can exercise the strength of the limbs and the arms and fingers in some routines standing in a horse stance or grasping and holding with the fingers.

In addition, it is requested that the practicer should combine the mind with body to cultivate the vital energy in the whole sets, which can obviously boost the extent of mind concentration of the practicer and effectively coordinate the nerve system with the actions, the reactive ability with the performance skills. It can keep the perfect mental state and elegant disposition in the middle and aged people. The practicer should be calm, optimistic, single-minded and big-hearted in the course of the exercise to self regulate and enhance the mind health. Therefore it can boost the life quality of the middle and aged people.

Reference: Answers to the knowledge of the Health Qi Gong Ba Duan Jin

Chinese Health Qigong Association

Ba Duan Jin
Foreign Language Press
ISBN 9787119047812


Correct Practice of Ba Duan Jin

“Learning” refers to the process of learning knowledge and skills, and “practice” refers to the process of increasing proficiency. In other words, applying learning to practice or integrating practice with learning is the essence for improvement, with each other perfect complement and reciprocal, which needs unremitting efforts. During the learning and practice of the Health Qigong Ba Duan Jin, it is involving with principles and methods of practicing as well as the fundamental characteristics, movement essentials and the requirements for practicing. This article intends to focus on several issues that is needed to pay attention to during learning and practicing the Health Qigong Ba Duan Jin.

Learning and practicing the Health Qigong Ba Duan Jin should take the “appearance training” as the key points

The standing postural Ba Duan Jin belongs to one of the ancient Chinese Daoyin. During its process of evolution, regardless of which period and what kind of genre, it has never separated from the exercise feature that focus on physical training. By means of limbs movement, it achieves the purpose of keeping fit through strengthening tendons and bone, enhancing the body immunity and organs, clearing the meridians and adjusting the blood circulation and breathing.

There are three stages in practicing the Health Qigong Ba Duan Jin. The first stage is the learning and mastering movement period. At first, it is required to practice from the basic body posture, basic hand posture and basic steps. During the learning and practicing, it is necessary to grasp the typical actions and movements for repeated practice. As the old saying goes, “regardless of similarity or not, you should achieve at least 30 percent of resemblance.” That is to say, regardless of the technical level, the depth of skills, the specific hands posture and footsteps, as long as you start practicing, you should exert every effort to make it standardized, which is very important for beginners. During learning and practicing the Health Qigong Ba Duan Jin, it is necessary to master three primary elements including point, line and posture. In terms of point, it refers to the starting and ending point of actions. In terms of line, it refers to the operative approach of the movements. In terms of posture, it refers to both the dynamic and static state. Whether for any requirement, it is significant to standardize your actions and movements. Generally speaking, it is required upper body straight, lower extremity stable, footsteps & hand postures clear, precise and in place. In other words, it is advised that as the old saying goes, “at first standardized and then to be diverse and flexible.” The second stage is to master actions and movements in proficiency period. During this stage, it is necessary to pay attention to the conversion of the body gravity, master a good balance and deal with the convergence between actions. In addition, it is required to rely on spinal column to lead to the movements of limbs in order to make the soft, gentle, flexible, coherent, and round movements. In order to achieve this, it is necessary to practice repeatedly, correctly and improve movements constantly so that each action can be accurate in place and with ease. The third stage is the consolidation and improvement of movements period. It is required that based on the previous practice to strive to the integration of dynamic and static, masculine and feminine, rigid and flexible. Furthermore, it is necessary to relax both internal mentality and external body, with serene mind and concentrating on practicing. Apart from that, it is significant to pay attention to the combination of tense with relax, firm with gentle, moderately elastic, and use mind concentration rather than physical strength. At the same time, it is advised to experience the connotations between “three adjustments” in order to achieve the flexible and freely movements, appropriate breathing and gradually transferred into the unity of “three adjustments.”

During learning and practicing the Health Qigong Ba Duan Jin, it is required to attach great importance letting the spinal column leading the movement of limbs

The spine has the functions of supporting the body and protecting the internal organs, and at the same time, it is also the hub of human motion, taking charge of the physical movements. According to the clinical statistics, the spine-related diseases have become the greatest potential risk for human health at the 21st century. Therefore, the spine is called the body’s “second lifeline.” The Health Qigong Ba Duan Jin takes full account the influences that the spine exerts in the human health during its working out specific movements, thus it emphasizes the training for the spine. Each action’s starting posture all stem from the Jiaji of the spine (empty place between two scapular ridges) and its exercise rules are all involved with the spine as the axis to extend to the whole body. In addition, the Du meridian has close relation with the spine and connects with the whole body meridians, while the Yu acupoints of the bladder of the both sides of spine directly connect with the internal organs, therefore, it is conspicuous to see the vital significance for training spine. To some extent, in the practice of Ba Duan Jin, those who master the rules of spine exercise grasp the essence of Ba Duan Jin of Health Qigong.

In order to facilitate practitioners to master the pivotal role of the spine, the specific illustrations are as follows. In the “preparatory posture”, it is required that both the preparatory posture as well as all the rising and fall movements should be in vertical spine, with the entire spine spiraling up and down throughout on the pull-out length. In the “Routine 1 Holding the Hands High with Palms Up to Regulate the Internal Organs”, it is required that both palms hold the spine and pull upward and downward, using vital energy to reach to the Lao Gong acupoints until the Jiaji. In the “Routine 2 Posing as an Archer Shooting Both Left-and-Right-Handed, it is required that two wrists cross- put on the chest and relax the Jiaji, with the strength of left-and-right shooting posture reaching Jiaji. In the “Routine 3 Holding One Arm Aloft to Regulate the Functions of the Spleen and Stomach, it is required that both palms pull in composite direction and make the spine stretch, using vital energy to reach to the Lao Gong acupoints and the Jiaji in center. In the “Routine 4 Looking Backwards to Prevent Sickness and Strain”, it is required that two palms press downward and hold the spine upright, stretching the shoulders to look back and using vital energy to reach to Jiaji. In the “Routine 5 Swinging the Head and Lowering the Body to Relieve Stress”, it is required that using forward stance to hold the spine, stretch the spinal column by side, and around the body to rotate the Weique. In the “Routine 6 Moving the Hands down the Back and Legs and Touching the Feet to Strengthen the Kidneys”, it is required to stretch and relax the spine. In the “Routine 7 Thrusting the Fists and Making the Eyes Glare to Enhance Strength ”,it is required to using forward stances and crouching to hold the spine, with left-and-right fists twisting. In the “Routine 8 Raising and Lowering the Heels to Cure Diseases”, it is required that stretch the heels and slightly vibrate the lower spine. In the closing posture, it is required to relax the spine and make closure of the whole exercise. With the vital energy, it means using the idea rather than strength, otherwise, it is easy to lead to stiff and blood stasis. Therefore, the vital energy should be interpreted as the integration for verve, breathing and spirit.

The practice of preparatory posture cannot be ignored in practicing of the Health Qigong Ba Duan Jin

It is universally known for the preparatory posture of the Ba Duan Jin, which is called “Tai Chi Pile” in Tai Chi Boxing and is called “San Yuan posture” or “Holding Ball posture” in Health Qigong. Extremely rich in connotations, it is the primary preference when practicing, so that it is called “primary pile in practicing Health Qigong.” There are three connotations for the preparatory posture. The first one is as the basic body posture. The second one is as the basic movement. The third one is as the basic skills. With regard to the basic body posture, it refers to the static state of the body. This is the most representative posture, which requires straight spine, low shoulders and elbows, pulling back the abdomen and with comfortable ease mien. With regard to the basic movements, it refers to the most fundamental movements and with rules to follow. The preparatory posture appears repeatedly in the connecting of actions, playing an importantly coherent role. Therefore, if practicing this preparatory posture well, it is conductive to improve the overall exercise. With regard to the basic skills, it refers to the prerequisite quality and capacity for practicing Health Qigong. All the above-mentioned issues can be resolved and reflected by the standing pile exercise of the preparatory posture, which contributes considerably to the overall and comprehensive improvement of the practicing Health Qigong.

The above-mentioned “three basics” established the status of preparatory posture in the practicing of Ba Duan Jin. This shows that preparatory posture not only serves to prepare for practicing but also has the highly close relation with the whole set of exercise. Therefore, it is necessary to attach great importance and strengthen the efforts for practicing preparatory posture. There are three steps needed to pay attention during practicing preparatory posture.

The first step is “When Heaven is about to place a great responsibility on a great man, it always first frustrates his spirit and will, exhausts his muscles and bones, exposes him to starvation and poverty.” Therefore, it is necessary to overcome the muscle soreness, joint numbness as a result of standing pile and dismantle the exercise tension. This stage is called “change energy” in the Qigong terms. Normally it takes about three weeks. The first week is relatively tortured and the second week you will feel gradually relaxed, and the third week you will feel that there is strength in arm and the degree of comfort is improved.

The second step is based on the previous practice, it is naturally to pursue the relax and serene state of both spirit and body. With regard to relax and serene, the relax is the prerequisite, which is required to relax steadily from head to toe, from internal to external and spread from peripheral areas to pores. With regard to the serene state, it refers to remove the personal considerations and absent-mindedness. As the old saying goes, “it is important to pull back the absent-mindedness and curb the wanderings.” It is necessary to achieve the state of calm tranquility and concentrating on practicing. There are different effects of the relax and serene state, which cannot be attained in the short term and need to practice more than several years. Even some people practicing for a long time still fail to resolve the problems. It can be seen that if you do not seriously practice and exert assiduous efforts, you cannot grasp the essence of the Health Qigong.

The third step is with the deepened stage of relax and serene state, breathing begins to slow and the vital energy starts to rise and gradually enter into the period o f convalesce. Under this occasion, it is necessary to maintain the ease and natural state rather than pursue deliberately and mechanically. After the long-time practice, you will feel energetic and robust. It should be noted that it is negative to close your eyes during practicing With regard to the exercise intensity, it is advised to be moderated and suitable. If there happens to palpitation, shortness of breath, dizziness, uncomfortable, tremble and other abnormal phenomenon, it is significant to immediately stop practice and carry out adjustment to avoid deleterious effects.

Yang Bolong

Reference: Step-by-Step Description on Correct Practice Specific Phases of Health Qigong Ba Duan Jin

Chinese Health Qigong Association

Ba Duan Jin
Foreign Language Press
ISBN 9787119047812