*Always consult your doctor before starting a new workout regimen. We are not responsible for any injury that may occur on your journey to health. There are cautions and contraindications for mainly pregnant and mentally ill. Qigong is not a replacement for seeing a doctor when you have a real medical emergency.
Fourth pillar of Chinese medicine is Qigong*. Qi means breath vitality and gong is skill. It is the skill of using breath to maintain vibrant health. Regular practice is used to prevent and treat illness, reduce stress, and integrate mind, body, and spirit. They are low impact to the body and easy to learn. There are many types from Taoist, Buddhist and Confucian practices, to Martial Qigong, Health and Longevity Qigongs, and Medical Qigong. Medicine is what heals both internal and external. We will share some of each Qigong style in this section.
We teach mostly by way of “Prescription style” unless we are doing our public or university classes. There are many styles of qigong and it is not a one size fits all, it will be customized per individual.
Qigong Deviation information: avoid qi sickness, headaches, dizziness, nausea, and other issues from improper Qigong training.
Be aware that China has a long 4000 year history. There was continual evolution in the areas in medicine, physical culture, religion, and philosophy, art, politics, and martial arts throughout this historical timeline. The ancients already had terms like Dao yin (breath and movement), Du na (exhale-inhale breathing methods), Xingqi (Promoting and conducting qi), Fuqi (Taking qi), Shushu (breath-counting), Zuochan (sitting meditation), Zuowang (sitting in oblivion) Shi Qi (living on qi), Jingzuo (sitting still), Nei qi (internal qi), and Wei qi (external qi).
Intro set we teach at VUIM all students and patients new to Qigong: Ba duan jin
The first set we recommend is less of a qigong but more of a prep for Qigong called Liang Gong Shi Ba Fa: Beginner set that stretches the 12 muscles sinew channels, nourishes organs, and purges out wastes. Liang gong shi ba fa is compiled of movements from Yi Jin Jing (Shaolin Muscle, sinew, and marrow classics), Ba Duan Jin (8 piece brocade), Dao Yin gong (breath and movement skill), Du-Na gong (exhale stale, inhale fresh skill), and Hua Tuo’s 5 animals exercises. Tui-na self-massage and acupressure is also within this set. These exercises help to restore health and repair injuries. No special breathing technique is required in this particular set, just be natural and non-forced in breathing through these. Designed by Dr. Zhuang Yuan Ming, who is a Chinese medical doctor and a top student of the famous Kung Fu master, Wang Ziping.
36 Liang Gong Shi Ba Fa
Videos: Liang gong set I: Set One 1-18
and Liang gong set 2 Set Two 19-36
When it comes to learning neigong, qigong, and meditation, it is important to proceed with caution.
You have to be gentle with yourself and your mind’s intention called “Yi” as qi cannot be forced by intention. We are becoming aware of our ‘Yang Qi” and nourishing it. It is a warming kind of Qi in the body that makes us healthy and whole. Forcing the body to try to make this kind of qi will cause some burnout and make the liver and kidney stressed. Blockages, stagnation, and even reversal of the natural normal pathway of qi can occur. This is the opposite of what we are trying to accomplish. We are trying to cultivate the life force or “Yang qi” naturally.
Mind: Do not get nervous about not being able to stop thoughts. Go with the flow. If thoughts cannot be stopped, take a short break or just simply do not proceed until you can quiet the mind some. Do not seek visions or use visualization. Use feeling; listen within in a casual way. Have pure intention and be morally pure rather than chasing after power, money, and acting in competition with others as these will only lead to more stress.
Prescription Qigong: benefits come from daily practice. Diligence! For 10 weeks, each day, try one of these fundamental Qigong sets. Journal the experience. Communicate back if you do not feel better after 100 days. – Matthew
Some pointers: The only way to find your Qi, is to be in the present moment and using your feeling. You cannot have a mind stuck in the past or thinking about the future. Find a quiet place free of distractions. Simply sit in stillness, this helps calm the mind. Be aware of your body. Relax your shoulders, arms, wrist and hands. Hands on your lap or knees, chest relaxed, upper back slightly rounded, and tongue on roof of mouth. The nose naturally breathes and the belly expands on inhale and contracts on exhale, this lower diaphragm “dan tien” area is below belly button and a few inches inside the body. Most importantly, stillness is the key and relaxing in the sense of letting go physically, mentally, and emotionally will be critical. Seek out tension in the body and release it.
We break it down to you in 3 levels: Beginner, Expert, and Advanced.
Beginner: Low Dan tien breathing, Baduanjin, Longevity Qigong.
Expert: 6 sound formula sitting, standing/dynamic.
Advanced: 18 Tai Chi Qigong and Jingzhou/Zouwang quiet sitting.
Beginner level: Dan Tien mastery*, Baduanjin, Longevity Qigong.
Dan Tien Fundamentals*: Deep Dive into the Lower Dan Tien! To be proficient in Dan tien you will need daily diligence and at least 100 hours of pure meditation. Pure meditation is sitting in a state beyond thoughts, the conscious state that is between sleeping and waking which transcends mind beyond time. That is if you do daily sitting for 30 minutes twice a day, but only get 5 minutes of pure meditation within that 30 minutes of practice, you still have a long way to go. Also know that it can take up to a year or more for a diligent person to achieve pure meditation and cultivate an ample amount of “yang qi” in the Dan Tien. There are many rules as well in regards to decreasing sexual activity and abstinence in order to cultivate the Yang Qi in Daoist sects. More details here. *not advised in early pregnancy and those with a history of miscarriage. Dan tien Lesson video
Baduanjin “8 Piece Brocade” : stretch and open.
6 syllable formula (Sitting, Standing, and Dynamic)
Sitting version of Transform stress and negative emotions. sitting version (less audible): each sound affects a internal organ: SSSS for lung (positive: joy, negative: sad and grief), Whooo for Kidney (positive: courage, negative: fear), Shuuu for Liver (positive kindness, negative: anger), Haaaa for Heart (positive patience, negative: impatience), Huuuuu for Stomach (positive: centered/grounded, negative: worry and pensiveness), and Heeeee for Triple burner.
Dynamic version 6 syllable formula, standing: each sound affects a internal organ: SSSS for lung, Whooo for Kidney, Shuuu for Liver, Haaaa for Heart, Huuuuu for Stomach, and Heeeee for Triple burner.
Advanced: 18 Tai Chi Qigong and Zuowang meditation
18 Tai Chi Qigong: Advanced level
Once you become an expert we will advance to 18 Tai Chi qigong. A popular set in Asia. 18 movements of Taiji qigong. It is strong on Dan Tien Hu Xi. Hu means exhale stale, Xi means inhale the fresh, at the area inside body called low dan tien below belly. Natural and non-forced breathing. Hu xi can be used as a internal method in qigong and neigong. Relax, release muscular tension, be fluid in motion, and stay calm in mind. Enjoy the movements. Taught to me by wushu coach He Weiqi from Shanghai China. She was an advisor to Master Lin Huo on some of the Yang Taijiquan movement of this set.
Jingzuo Quiet Sitting and Zuowang “thoughtlessness”. Advanced level.
Health wise, still quiet sitting therapy can help with various problems like: dizziness, lightheadedness, palpations, restlessness, insomnia, blurred vision, tinnitus, panic attacks, anxiety, moodiness, forgetfulness, weak constitution, indigestion, lacking motivation. Jingzhou/zuowang were used in sanitariums to help treat tuberculosis. It is even more effective when added to qigong and tai chi movement therapy. Health depends on breathing. We cannot live long if our breathing stops. Breathing helps with the circulation of blood and lymph. Exhale releases carbon dioxide and inhale brings in oxygen. Blood can be blocked by incorrect breathing. Also half of our blood is deposited in our abdomen, so poor abdominal breathing can result in stagnation of blood flow and this can cause malfunctions in internal organs.
1. Keep the body still
2. Keep the mind still
3. Tune out all thoughts, lose the self/ego.
A guided meditation with the idea you should ultimately guide yourself with the eternal principles:
Other Qigong we teach:
36 Liang Gong Shir Ba Fa: combines Yi jin jing, Daoyin, Du Na, Ba Duan Jin, and Hua Tuo’s 5 animals.
Yi Jin Jing “Muscle tendon change classic” “Marrow wash”.
Dao Yin purge channels set
18 Taiji Qigong (clear with explanation)
Zhan Zhang: 5 element palms and Yiquan variations,
Microcosmic Orbits: Zi Wu (Du and Ren) and the Mao You (Organs) ,
Medical qigong: Goulin Walking Qigong sample
Internal nourish Qigong,
Roborant qigong, sample
Lower Blood pressure Qigong,
Coronary Artery disease Qigong,
Soothe Liver Qigong (Liver Disease),
Daoyin for Diabetes,
Weight losing body building Qigong,
Innate yin qigong for Menopause,
Tight and Relax Qigong for Insomnia,
Float and merge Qigong for Chronic Fatigue syndrome,
Lower Back and painful legs Qigong,
Cervical Spondylosis qigong,
Myopia Vision Improve qigong,
Qigong for heart, Spleen, Stomach, Lungs, Liver, Kidneys.
Qigong for: head, neck, Ears, Shoulders and Arms, Sternocostal, Abdominal, Waist, and Lower legs.