Qi Gong - Exercise Set - Nine Movements.pdf - Dokumenty(2) - ania_walter

Cloud Hands

The Gentle Body-Mind Arts of Tai Chi Chuan and Chi Kung

Chi Kung Exercise Set - Nine Movements

Michael P. Garofalo

November 10, 2003

Cloud Hands - Yun Shou

(Note: This webpage will be completed by August, 2003.)

I learned the Temple Chi Kung exercise set from Kevin Weaver starting in

1 of 14

Temple Chi Kung

April, 2003.

Instruction line: Kevein Weaver, Sifu Marshall Ho'o.

Breathing during each movement is in through the nose and out through the

mouth,

except for the first movement. Breathe deeply into lungs as you relax your

abdomen;

tighten abdomen as you exhale.

Stand with feet together. Relax the body. Keep your head up. Stand up

straight. Arms

at sides. Return to this position after each exercise and take a number of

deep breaths.

Keep shoulders down and relaxed.

Summary

Standing Meditation Opening in Resting Position

1. Prayer Wheel

2. Rotate Knees

3. Picking Peaches

4. Opening Left and Opening Right

5. Bouncing 100 Times

6. Swinging Feet

7. Moving Out and Moving In

8. Polishing the Stone

9. Washing the Wall

Closure: Collecting and Storing Energy

Standing Meditation Opening

Preparation or Resting Position

Relax, shoulders down, arms down, hands facing thighs.

Relax, sink, and root.

Keep feet together and stay balanced.

Clear mind.

Feel you body and sense your environment.

2 of 14

Breathe in through the nose and out through the mouth.

Relax your abdomen as you inhale deeply.

Tighten your abdomen as you exhale completely.

Keep your head slightly bent.

Keep your eyes open. Have a relaxed an wide angle focus.

Smile softly and enjoy yourself.

This position is called the " resting position ."

Throughout the various exercises emphasize:

Keep your balance.

Moving slowly, smoothly, and deliberately.

Feeling parts of the body.

Breathing deeply, easily, and regularly.

Staying relaxed.

Discovering where you are not in balance.

Going deeper in the stances to challenge the body.

1. Prayer Wheel: Raise and Lower Arms

Weight on left leg. Face forward.

Step out a little with the right foot. Heel down. Flatten foot.

Raise right foot, place toe on floor.

Keep full weight on left foot, with little weight on right foot.

Breath in through nose and out through nose.

Raise arms up in front while breathing in. Stop at chest height.

Move arms into chest and then down to waist while breathing out.

Very similar to opening movement in Yang style Tai Chi.

Relax, sink, root.

Watch hands moving with your eyes.

1st set with right leg in front and on toes, and weight on left foot.

Do nine repetitions of the arm movements.

Return to resting position.

2nd set with left leg in front and on toes and weight on right foot.

Do nine repetitions of the arm movements.

Return to the resting position.

3 of 14

This exercise is called "Merging Heaven and Earth" by Daniel Reid in

his book A Complete Guide to Chi-Gung , p. 235+. This book includes

a complete description and illustration of this exercise movement.

Daniel Reid has the exercise done in the horse stance. This sequence

is also found in the opening moving of the Yang style Tai Chi Chuan.

"This exercise balances Yin and Yang, merges Heaven and Earth, and

fuses Fire and Water, establishing polar equilibrium within the energy

system. Terrestrial energy is drawn up through the energy gates in the

soles and palms, while celestial energy is drawn down from the crown.

The two merge and fuse at the chest on a completion of inhalation and

are packed down into the 'Sea of Energy' in the lower elixir field on

exhalation." - Daniel Reid, p. 236

2. Rotate the Knees

Keep feet together and stay balanced.

Bend from the waist and let both arms down to the knees.

Place the palms on the kneecaps.

Rotate the knees clockwise in a circle.

Rotate the knees slowly and in a small circle.

Rotate the knees in a circle nine times.

Breathe in through the nose and out through the mouth.

Return slowly to resting position.

Bend from the waist and let both arms down to the knees.

Place the palms on the kneecaps.

Rotate the knees counter-clockwise in a circle.

Rotate the knees slowly and in a small circle.

Repeat nine times.

Return slowly to resting position.

3. Picking Peaches

Step out with right foot into shoulder width position. Raise hands to shoulder

height

4 of 14

Reach up with right arm. With a relaxed hand, imagine grasping and picking

a peach

from a branch above your head. Stretch the arm high. As you return your

right arm to

shoulder height, the left arm goes up to pick a peach. Imagine holding the

peach in

your hand after your pick it from the tree branch high above your head.

Stretch body upward on each side. Stay relaxed.

Do the movement nine times to each side.

Return to the resting position.

4. Opening Left and Opening Right

Step out to a shoulder width stance. Your feet should be pointed forward.

Depth of stance with vary; with a lower stance making for a more intense

exercise.

Lift both arms up to chest height.

Both arms should be pointed out from each side of the body.

Relax your shoulders and neck.

Elbows should be bent.

Look to the front.

Inhale.

Part 1

Exhale as you move the right arm to the front of the body and then to

the left side.

Exhale to a count of six.

Twist from the waist as you move your arm to the opposite side.

Look at your hand as it moves.

Touch both hands on the left side.

Look at your hands.

Your torso should be facing to the left side.

Part 2

Inhale as you move your right arm back to the right side.

5 of 14

Qi Gong - Exercise Set - Nine Movements.pdf

Plik z chomika:

Inne pliki z tego folderu:

Inne foldery tego chomika: