Lecture 3 Qigong chi kung, or chi gung "Life Energy Cultivation"

Contents  Etymology  History  Training methods  Functions  Forms  Theory and Principles

Etymology  Qi (or chi) is usually translated as life energy, life force, or energy flow, and definitions often involve breath, air, gas, or relationship between matter, energy, and spirit.

 Gong (or kung) is often translated as cultivation or work, and definitions include practice, skill, mastery, merit, achievement, service, result, or accomplishment, and is often used to mean gongfu (kung fu) in the traditional sense of achievement through great effort.

 The two words are combined to describe systems to cultivate and balance life energy, especially for health.  Qigong is a practice of aligning breath, movement, and awareness for exercise, healing, and meditation.

History  With roots in ancient Chinese culture dating back more than 4,000 years, a wide variety of qigong forms have developed within different segments of Chinese society.

 in traditional Chinese medicine for preventive and curative functions,  in Confucianism to promote longevity and improve moral character,  in Taoism and Buddhism as part of meditative practice,  and in Chinese martial arts to enhance fighting abilities …

 in the late 1940s and the 1950s  during the Deng and Jiang eras of the 1970s through 1990s  in the modern days

Training methods  Qigong comprises breathing, physical, and mental training methods based on Chinese philosophy.  Four types of training: dynamic, static, meditative, and activities requiring external aids.

Dynamic training

Static training

Meditative training

Use of external agents

Functions  People practice qigong for many different reasons, including for exercise and recreation, prevention and self-healing, meditation and self-cultivation, and training for martial arts...

Health

Meditation and self-cultivation

Martial arts training

Forms In 2003, the Chinese Health Qigong Association officially recognized four health qigong forms:  Muscle-Tendon Change Classic ( 易筋经 ).  Five Animals ( 五禽戲 ).  Six Healing Sounds ( 六字訣 ).  Eight Pieces of Brocade ( 八段錦 )

Muscle-Tendon Change Classic ( 易筋经 )

Five Animals ( 五禽戲 )

Six Healing Sounds ( 六字訣 )

Eight Pieces of Brocade ( 八段錦 )

In 2010, the Chinese Health Qigong Association officially recognized five additional health qigong forms:  Tai Chi Yang Sheng Zhang ( 太极养生杖 ): a tai chi form from the stick tradition.  Shi Er Duan Jin ( 十二段锦 ): seated exercises to strengthen the neck, shoulders, waist, and legs.  Daoyin Yang Sheng Gong Shi Er Fa ( 导引养生功十二法 ): 12 routines from Daoyin tradition of guiding and pulling qi.  Mawangdui Daoyin ( 马王堆导引术 ): guiding qi along the meridians with synchronous movement and awareness.  Da Wu ( 大舞 ): choreographed exercises to lubricate joints and guide qi.

Theory and Principles  Traditional view mind ( 心 ), body ( 身 ), and spirit ( 灵 )

Principles  Intentional movement: careful, flowing balanced style  Rhythmic breathing: slow, deep, coordinated with fluid movement  Awareness: calm, focused meditative state  Visualization: of qi flow, philosophical tenets, aesthetics

Additional principles  Softness: soft gaze, expressionless face  Solid Stance: firm footing, erect spine  Relaxation: relaxed muscles, slightly bent joints  Balance and Counterbalance: motion over the center of gravity

Advanced goals:  Equanimity: more fluid, more relaxed  Tranquility: empty mind, high awareness  Stillness: smaller and smaller movements, eventually to complete stillness The most advanced practice is generally considered to be with little or no motion.

References  1. 邱丕相《中国传统体育养生学》人民体育 出版社 2006 年  2. 吴志勇等 《健身武术》，湖北科学技术出 版社， 2007 年  3 ．邱丕相编著《中国武术教程》，人民体育 出版社， 2004 年

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