last update : 8/3/04 *Please consult a doctor before starting any exercise program. These are low-impact exercises, but still can pose a risk. Practice at your own pace, level of intensity, and flexibility. We 100% recommend finding a qualified teacher and using these as video reference.
Ba duan Jin qigong with video. Notes from VUOM (Virginia University of Oriental Medicine).
Qi- vital energy, everything is generated by movement of qi.
Gong: accumulation of “time”, or “work” or “energy level”.
Qigong- time spent accumulating your vital energy and reaching a higher energy level.
Neigong- Internal work and adjustments.
1. Health by balance of vital energy: physical, mental, emotional improvement.
2. Ability to treat disease.
3. Martial arts/self-defense: above average human ability.
4. Mind-Body communication: body is basis of mind, mind commands the body.
5. Latent abilities- develop more than 10-20% of normal brain ability.
Influences of Qigong:
1. Taoist- focus on present life and accumulating energy, longevity.
2. Buddhist- focus on next life, relieve suffering in present life.
3. Medical- heal and improve health.
4. Martial art- qi for martial arts purposes.
5. Folk qigong- “catch-all” of various other types of qigong.
Types of Qigong Practice:
1. Static- holding still postures, no outside movement.
2. Dynamic- coordination of movement with breathing.
3. Meditation- can be sitting, lying down, standing, moving. Deep consciousness training.
1. Guided meditation: teacher guides.
2. Mindfulness meditation: let thoughts come and go. Observe thoughts.
3. Transcendental meditation: small and smaller, less thoughts. counting numbers smaller and smaller.
4. Moving types: Qigong, Taiji, yoga, etc.
Adjustments: body, mind, breath. integrate 3 as one.
standing postures: holding, raising, pressing, lifting.
sitting: plain chair, single cross leg, double cross leg (lotus).
Lying down- supine, lateral (3 connectings).
2. Internal adjustments:
head and neck- raise head, tongue on roof of mouth.
upper limbs- empty in the armpits.
chest and back- pulling the chest.
waist and hips- sitting on stool.
Lower limbs- relaxed and steady.
3. Adjustments of breath:
Perineum lifting breathing
Sound producing breathing
Wind breathing- scatters Qi
Pant breathing: Blocks qi (often used in martial arts, sharp exhale on a punch)
Air breathing- exhausts qi
Rest breathing- Calms Qi- motionless undetectable type of breathing.
Warm-up: neck, shoulders, wrist, waist, knees, ankels.
Standing basic: feet hip apart, hands at tan tien (below navel center), breathing normally, naturally, no force.
Qi feeling exercise:
1. Rub hands, feel energy between palms, palms move close and far from each other.
2. Sword fingers- point sword fingers at laogong in center of palm, circle sword fingers to feel qi.
Baduajin: 8 brocade qigong
1. Uphold sky with both hands- 3 warmer/San jiao. Lu, Ht, Kd.
2. Draw bow, shoot hawk- Heart and Lung channel.
3. Separate heaven and earth- Spleen and Stomach channel.(middle jiao) GB LV.
4. Look back- Heart calming fire.
5. Sway head/shake tail- Belt channel, and Meridians running through waist.-SP, ST, GB, KD, CV, GV.
6. Two hands hold feet- Kidney and Bladder channel.
7. Punch with fist, widen eyes- Liver and Gallbladder.
8. *Raise toes, drop heel- Spine and Brain. (*Pregnant women should not do).
Guided meditation: tree mediation: seed, to root, to tree growing.
using qigong in medicine:
excess and deficiency
breathing in (yang) vs breathing out (yin): expelling toxins.
organs: liver, heart, spleen, lungs, kidneys (tonify or sedate).
Mother theory: if son is weak build up the mother.
example: if heart is weak, strengthen the Liver.
emotions: anger-joy-over thinking-sadness-fear.
Relationships amoung fu and zhang organs.
Meridian theory(see TCM blog here)
12 regular channels
12 skin regions (cutaneous)
12 divergent channels.
1. Essence (reproductive energy) testes/sperm, ovaries/egg.
2. Vitality/constitution (energy of internal organs).
3. Spirit (brain and nervous system) .
chinese terms: “Jing-Qi-Shen”.
scanning of qi flow.
manipulation of qi flow.
Clinical application of microcosmic orbit.
Qigong: non-drug therapy.
-like acupuncture and Tui-na.
-Teaching patients to self-practice.
-helping others by manipulating qi flow.
Some common examples prescribed with Baduanjin:
-Chronic fatigue syndrome, Insomnia, Lower back issues, Leg pain, Cervical Spondylosis.
Movement of Qi:
Ren 4- Lower Dan tien. tonify Yuan Qi, Defiency of yin, Yang, Qi and blood.
Ren 1- Perineum. Regulate lower yin orifices, CV, GV, and chong mei channels.
Du 1- Tip of Coccyx. calm spirit, Lou connection point.
Du 4- Mingmen. tonify kidney, lumbar spine, clear heat, gate of life, heat of the 5 zhang.
Du 14- below spine process of C7. relieve exterior syndrome, clear heat, tonify deficiancy pacify wind.
Du 16- EOP (external occipital proturbance). eliminate wind, nourish the “sea of marrow” head, neck, spirit.
Du 17- Eliminate wind and pain, benefit the eyes, calm spirit.
Du 20- Bai Hui vertex. Crossing of Bladder, San jiao, and Liver meridians. Subdue Yang, help sense organs and brain.
Yintang (Extra 2)- upper dan tien. Hall of Seal. calm spirit, stress, anxiety.
Ren 17- Middle dan tien. Tonify and move qi of chest and lungs, gather Qi.