Shaolin Monastery Qi Gong This Qi Gong is done to fortify the body and increase “inner” strength Puts Qi into your bones and meridians, with special emphasis on the four limbs Breathe naturally, don’t hold your breath Counts listed are a guide – what is important is to feel the Qi This is the main Tuina Qi Gong Generally keep the lower body and legs engaged throughout these exercises. During practice keep a state of tightness and tension on the outside and relaxation on the inside. Your Qi and Blood should be circulating smoothly to nourish the whole body

Shaolin Monastery Qi Gong According to legend, Shaolin Monastery Qi Gong was derived from Shaolin Martial Arts actions by Bodhidharma, the founder of Chan Buddhism. It is a method of exercises that can strengthen the body, improve health, and prevent disease. Because the techniques found in these exercise were found to be so effective, they were adopted by tuina practitioners as being the main way to stay strong and healthy.

Shaolin Monastery Qi Gong Single Phoenix Worships the Illumination 1. Assume standing posture, feet together with hands on thighs with the palms lightly touching. Fingertips point downward. Clear the mind of stray thoughts and focus on the PC-8 and the tan tien. Eyes look forward (can be open or closed), breathe naturally. 2. Step the left foot to the left, then step the right foot to the right to assume the “small-deep knee” posture, where the feet end up being about shoulder width apart. Place the hands in front of the abdomen at the level of the tan tien, as if you were holding a ball. Focus your minds-eye on a triangle going between PC-8 on both hands and your tan tien. Hold this posture until you can feel the qi in the triangle. Eyes look forward. 3. Turn the palms upward. Continue to focus on PC-8. Your hands should feel heavier at this point (Your hands should be filled with qi). 4. Starting with the left hand, raise a hand to the chest with the palm up, until your hand is level with your shoulder. Rotate your hand to the outside, and push towards the back, keeping your arm at shoulder level. Concentrate on PC-8 and the center of your arm bones (the Bone Marrow). Turn your palm down, and move hand back to the tan tien. Alternate left and right 16 times. The hand that is in front of the tan tien should be approximately one fist distance away from your abdomen.

Shaolin Monastery Qi Gong 2. Phoenix Spreads its Wings 1. Hands are in front of your tan tien, fingers extended and straight, hands pointed down at an angle. Add internal force to about five pounds of pressure by tightening your muscles as if pushing something. Focus on PC-8, and maintain your focus on this point throughout this exercise. 2. Increase force to about 10 pounds, and slowly bring hands up to chest level. As your hands come up, palms turn up. Push hands out to either side until they are fully extended; wrist is fully extended as well, fingers pointing straight up. 3. Move arms to the front of the chest palms face up; flex your wrist until it is even with your arm bones. 4. Continue the motion with your arms until your hands are in front of your chest, fingers facing each other, palm faces up. Increase force to 15 pounds. 5. Push hands straight up, and hold for 30 seconds. Increase force to 20 pounds. 6. Turn palms to the rear, fingers pointing straight up. Bring arms down to waist. Increase force to 25 pounds and hold for 30 seconds. 7. Push hands forward and up, crossing arms at wrists in an “X”. Hands are at chest level. If you are right handed, right hand is in front, if you are left handed, left hand is in front. Hands don’t touch. Fingers should be pointing straight up. 8. Relax your muscles and shake your arms and hands out. You can move around. In the movements of Phoenix Spreads its Wings, the two arms extend to the side which causes the chest to expand and qi of the Upper Jiao is extended, resulting in the movement of stagnant qi and soothing the Liver to invigorate the Lung. Because of this action, Qi activity is regulated and Liver Yang is descended. This technique can be used to treat and prevent hypertension and vertigo.

Shaolin Monastery Qi Gong 3. Embrace the Moon 1. With hands crossed in front of the body in an “X” shape. 2. Bring hands into the shoulders. Palms face out. Push out to the sides, fingers point up. 3. When you reach the limit of your side push, turn palms down. 4. Move hands downward; as your hands move down, rotate your shoulders forward. Hands stop moving in front of the tan tien, palms slightly facing each other. Hold with dynamic tension for 30 seconds.

Shaolin Monastery Qi Gong 4. Scoop Up the Moon from the Sea Bottom 1. Starting from Embrace the Moon, turn feet out first move toes out, then move heels out. Repeat 1-4 times. The purpose is to open up your stance. 2. Bring palms up to chest level, palms face up. 3. Turn palms down, then out. Push straight up until arms are extended and palms are facing up, with the fingers pointing towards each other. 4. Bend forward at the waist while simultaneously bringing the hands down. Hold the dynamic tension for 30 seconds, with palms facing each other at a slight angle.

Shaolin Monastery Qi Gong 5. Push the Boat by Flow 1. From the last move, move back into a standing position, hands are still in front on tan tien, with tension. 2. Move feet back in towards each other, first by moving the heel in, then the toe. Reverse the number that you used previously to open your stance up. 3. Raise your hands to your chest, palms face up. Push palms to the front, fingers point towards each other, palms are facing out. 4. Turn palms so that fingers point straight up. 5. Drop arms to the sides, pluck chest forward, lock your knees back. Hold this position for 30 seconds. Fingers remain facing forwards, and both hands are behind the midline of the body. 6. Close Shaolin Monastery Qi Gong by moving feet back together, and bringing arms to hang naturally at the sides. 7. Move around and shake out your arms after you have completed the qi gong practice.