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[PDF] Slow the Aging Process: Sitting Qigong for Seniors - National

chi kung exercises 5 Element Qigong 5 Ancient Qigong Exercises for Ultimate Health and Longevity Fascia and Chinese Medicine in Qigong BY Tevia Feng 五元氣功  Chapter  Please use my Chi Kung Video Instruction Program for detailed The internal energy cultivation exercises taught in PERSONAL POWER  Chi Kung –

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Home back 490491492493494495 Next
5 Ancient Qigong Exercises for
"When I let go of who I am, I become what I might be."
If you were to ask me to describe the author of this book in one sentence, I would say:
"Master Tevia Feng is a master of his craft, - a powerhouse; he lives and breathes Qi-
gong, fully practicing what he preaches, and inspires people from all walks of life, na-
tions and ages to journey into energy cultivation and to make a commitment to it."
Bringing his original blend of traditional Qigong practices, combined with modern sports
science and fascia research to the printed word, Tevia provides here a holistic approach
to learning about Five Element Qigong. He has over three decades of experience and
intensive training to draw upon, runs his successful White Tiger Qigong school, and has
developed numerous printed and audio-visual materials in this field.
All rights reserved. This book or any portion there of may not be reproduced or used
in any manner whatsoever without the express written permission of the publisher
Tevia wants Qigong to be an approachable modality, so this book is broken down into
except for the use of brief quotations in a book review.
easily accessible sections: taking you on a journey to the mountains of China, sharing
Qigong principles, guiding you through the practices with clear pictures and instruc-
tions, and helping you to understand the short and long-term results of making Five
Element Qigong a regular part of your life.
He stresses the importance of developing sensitivity to one's inner landscape during
practice, so that the profound effects this Qigong has at both the superficial and
deeper levels of the body, mind and spirit can be more fully grasped. We get out
of Qigong what we are willing to put in, and if we practice consistently, we can ef-
fect long-lasting changes to our entire fascia, nervous system and posture ­ and, of
course, our energy flow!
As one of Master Tevia's students, I hope that this book will either be used as a use-
ful adjunct to having already trained with him, or inspire you to seek out one of his
schools one day.
The written word can provide an insightful learning platform, and this book is no ex-
ception. Still, I hope for your benefit that you will one day get to put into practice with
Tevia what you have learnt here. Nothing beats the experience of training with the
The Dragon slips by like water.
Standing on the Root of Earth,
One's heart is still and deep;
The Tiger's claw cannot be moved."
White Tiger Qigong Instructor and Student
As a student of Qigong, I travelled China seeking the greatest masters. On my first visit,
I contacted a number of schools in the Wudang Mountains, a small range and region in
the northwestern part of Hubei, China, just south of Shiyan. This location is home to a
famous complex of Taoist temples and monasteries associated with the god Xuan Wu. It
is also believed to be the birthplace and center of Taoism in China and the place to study
the Taoist arts. A monk there told me that all the real monks are gone and that I would
only find experiences for tourists. Continuing my quest, I met a true master when I was
in Southern China and ended up studying with him.
I was walking around a local tea shop when I saw a sign reading ""I-Ching" Teachings
. I walked in with a friend, who happens to be a lawyer and speaks Cantonese,
Mandarin, and English. It is here that we came upon a Taoist monk wearing a red robe,
who was very lively and had tons of energy. His back was upright and his voice was
treated me to a noodle stand at the roadside. In the next few days, they upgraded my
commanding. "Come! Drink tea!" he said. He wore a jade amulet around his neck,
accommodation a couple of times, each place better than the previous. I started to
which he was rubbing while looking at me. Later I learned that his amulet has the
realize that the little old man in the ragged clothing commanded the monk. I thought
ability to change color depending upon the person's energy, enabling him to see who
that he was likely the boss and I was intrigued. He was originally very unassuming
is good and who is bad. At the time, I simply thought him to be just an odd guy rub-
and had me believe that he was merely along for the ride. Every day he said, "I don't
bing an amulet; then he began talking to me about tea.
know that much, but..." and then he would teach me about the "I-Ching". Eventually
he invited me to stay at his home, which I was surprised to find was a palace! The tea
The tea ceremony is inextricably connected with Taoism. The Taoist's tea ceremony
table alone was worth 100,000 USD. He was drinking tea that cost tens of thousands
focuses on the harmony between nature and human. As you prepare to drink tea, your
of dollars. He said to me, "When you meet a real Taoist master, you will not know who
mind should have a connection with the natural spirit. While drinking the tea, you
he is, as he hides his real powers."
should quiet the mind, be mindful and free your mind of any thoughts. It is believed
that through the tea ceremony you have a direct connection to nature. Tea is also the
The little old man in the rags and the taped Northface jacket turned out to be the Ab-
most absorbent part of all the plants, absorbing flavors and energies. It is important
bot of Tien Ji Tao sect, a secret sect of Taoism. His master fled during the communist
where it grows, and equally important that the constellations are aligned with it when
revolution and was a Taoist nun who passed the lineage down to him. "How did you
get so much money?" I asked. "Money is a game to me." he replied. "I dress in rags. I
used the "I-Ching" to do business like a game. When you really understand "I-Ching",

While in the tea shop, I saw a little old man dressed in rags. He was wearing a ragged
you can play everything like a fiddle."
Northface jacket with a hole in it that was held together with scotch tape. He was
holding up an empty plastic bottle with a flashlight. "What is that guy doing?" I asked.
I ended up living with him in this spectacular palace and he would teach me all day.
He never charged me a dime, and gave me this amazing knowledge. I became the
The Taoist Monk wearing the amulet replied, "You want to know about "I­Ching"?
only foreigner to ever study with this sect. As I met the few other disciples, I realized
Go to this man with the flashlight." The old man dressed in rags spoke to me in Can-
tonese, which my friend could luckily translate. The old man said, "If you really want
to learn about "I-Ching", I recommend this guy."
He wrote down a name. On enquiry,
There are many Qigong teachers who teach as a hobby. I have dedicated my life to
I learnt that this guy had died 5 years before. When I returned to the tea shop, I told
this path, and I've been lucky to travel the world and meet many different teachers,
the old man "I couldn't find this guy. He died." So, he replied "Try this guy... he knows
who have become the source of all this wisdom. Speaking Mandarin also helped as
a lot." The little old man was testing my will and perseverance. He wanted to know if
it opened a world most foreigners never get to experience. I have been given inside
I really wanted to learn about the "I-Ching".
information, and I care about putting it together in a way that the Western mind can
At the time, I didn't know that he was testing me. I went home and searched but never
found this guy. So, I went back a third time and I told the man, "I couldn't find him." He
said "Ok, come to Wu Yi Shan. You come, you will learn about the "I-Ching" up there."
The monk brewing the tea had invited me there to see his wild tea. They said to come
in May, two months from then, which I did. When I disembarked from the plane two
Master Instructor, Creator & Founder of White Tiger QigongTM
months later, I was met by the monk and the same old man in ragged clothing, who
greeted me in perfect English. I was taken aback.
"Welcome to Wu Yi Shan." he said. Now, usually when you do business with the Chi-
nese they will put you up in a five-star hotel. They put me up in a terrible hotel and
Basic Premise of White Tiger QigongTM
How Is This 5 Element Qigong Different?
Guiding Principles of White Tiger QigongTM
General Categories of Medical Qigong
The 3 Harmonies and Its Applications for Medical Qigong
Qigong Theory is comprised of several major components. In this section, we will explore
each one. Each element is part of a holistic view of the world popularized in Chinese Med-
icine. The 5 elements of Chinese Medicine are Water, Earth, Fire, Wood, and Metal. Each
element plays an important role in using this Qigong for mental, physical, and emotional
clarity and well-being.
This book was written in a formula that will allow you to take in the information in multiple
ways, through:
· Clear instructions for your physical practice.
· The theories behind these practices and the connection to Western thinking about
· Connections to modern fascia research, sports science and how to apply this learn-
· Connections to Chinese medicine theory
Each animal chapter is structured as a sequence of:
· Physical Forms and Movement
· Qigong Theory and Background
While a book cannot teach you the exact way to move with the physical forms of Qigong,
it is an excellent companion to working with a qualified Qigong teacher. In order to get
the greatest value from this book, we recommend that you work directly with a White Ti-
ger Qigong teacher as you read through each of the animals in order to learn the physical
form. We have created an online course that is the perfect companion to this book so you
can actually see what the movements are like. You can also try it on your own using videos
of Qigong practitioners out there on YouTube for free, but we must point out that many
Qigong masters intentionally leave out important elements of the form when filmed, in
order to preserve the secret teachings for in-person transmission.
This dynamic form combines deep rhythmic movements of five different animals, Qigong
meditation, deep Qigong breathing techniques and a strong, focused spirit. Each animal
form works to heal and bring into balance the internal organs and the meridians of the
body. These animal forms each represent a different element of the 5 Elements of Chinese
Medicine, which are each associated with a different internal organ and related meridian.
This Qigong works by squeezing out toxins and emotions out of the organs like a sponge,
then dynamically stretching the body to open the area up leaving you feeling peaceful,
relaxed and focused.
How Is This 5 Element Qigong Different?
The 5 Element Qigong system covered in this book includes five powerful forms, named
after five powerful animals. Each form is associated with an element, a color, an organ, an
emotion, a season, a direction and more.
Vision Guides the Movement:
Your vision should either be at your hand or at a point in front of you that you are reach-
ing for. For example, in Dragon, if you want to reach a little further, look at a point a little
further than where your hand is, trying to reach for that area. If this is uncomfortable, just
look at the palm of your hand. In Crane, you stare at a point in front of you to focus your
Heart and Spirit. Without control of the gaze, there can be a disruption in the movement
and thus a disruption of the posture, breaking concentration and losing the major benefits
of each exercise.
Breath Matches the Movement:
Each animal movement should coordinate the push and pull with the inhalation and ex-
The 3 Adjustments of 5 Element Qigong
halation. The most important part to pay attention to is the peak of the movement and
inhaling into that. Once there, hold the breath until you feel discomfort.
Maximum Inhalation During Animal Movement:
During each animal movement, you inhale to your maximum capacity, but gently! It is
For each animal movement, proper alignment stance-work is crucial in order to correctly
important not to breathe in too much or else you will strain your lungs and do more harm
engage the rest of the body, and to open the hips and meridians properly. This also sets
than good. A good pointer is to breathe in until you feel full. Breathe in slowly so you can
the stage for the core to be actively engaged, which helps open the rest of the body.
be more aware of your capacity, and never force the breath.
Expansion/Retraction, Contraction and Relaxation:
Breath holding is for people who do not have blood pressure problems. If you do not,
Each animal movement has an expansion or retraction phase as well as a contraction
make sure to hold the breath at the peak phase of each animal. Holding 3-9 seconds is a
phase. Finally, you have the relaxation phase which is in the Zhan Zhuang posture follow-
good base, and gradually build up from there if you can.
ing the completion of each animal. This follows in alignment with the Yin/Yang principle.
If you leave out one of these phases, it is not in accordance with the principles of Yin and
It is important to reach to your maximum point in each movement without straining. If you
There are two parts you can pay attention to and I recommend one at a time:
notice your body starts to shake during the movement, you may be straining too hard in
your efforts to reach your maximum. There is a fine balance point between reaching your
1. The spirit of each animal: Each animal has a spirit; I am not talking about something
maximum and putting in too much effort. The key words are `gentle' and `gradual'.
esoteric, but more on the behavioral level. When we embody this animal, it can change
the way we perceive and interact with the world around us. In addition, it can greatly
How I learned 5 Element Qigong
affect our emotions, and thus our organs.
When I first found 5 Element Qigong, I had already developed a deep practice in Qigong
2. The intention and sensation of the movement: Within each animal movement, focus
so picking it up was quick. I had learned this Qigong in my early thirties, but then found
on the natural expansive wave of inhalation to expand from within into the surround-
5 Element Qigong being taught in Wudangshan, which is one of the great major Taoist
ing space. At the peak of the movement, we engage a 360º body-wide spacious ex-
centers of the world. There it was being taught by a variety of teachers all using slightly
pansion. This is done by gently engaging all the fascia at the same time. Through the
different techniques. One of the more well-known sects teaching this is the San Feng Sect.
rooting of the feet and the pull or push of the hands and arms, this engages all the
It makes sense that the 5 Element Qigong sequences all looked different. as I studied un-
superficial fascia, which envelops the body as a whole. Observe the feelings and sen-
der three different masters in Wudang Mountain; they all had the same teacher, yet their
sations in your body. This has instant health benefits by dropping the endocrine stress
forms all look a little different although their underlying principles are generally the same.
levels. In some of the animals like Snake and Dragon, you will be able to engage in
No two schools or teachers are identical. What became more interesting was when I met
bi-directional movement, from hands to toes, meaning you will feel the hands moving
an old master (who I ended up studying with) who told me that his master had taught the
in a different direction than the feet.
lineage holder of a very well-known sect in Wudang Mountain a wide variety of forms. I
had learned deeper secrets of this form outside of Wudang Mountain, coincidentally. The
history of where this Qigong came from is a bit of a mystery. I have heard many debates as
to the origin, but it is not my purpose to go into that in this book nor do I have an interest
in the debate itself.
The way in which the sequence is presented in this book is that you start with a high stance
in relation to the others, which is Dragon. Progressively you go lower and lower into each
In China, there can be fierce debates as to who created certain Qigong forms and who
animal. Tiger is lower than Dragon, Leopard is lower than Tiger and Snake is the lowest.
"owns" them and who does not. I have no desire to get into those debates, since I feel
Finally, you finish with a high stance such as in Crane. This is a standard sequence taught in
this can harm the ability to spread a wonderful gift rather than promote getting together
most schools. When we use the Qigong exercises for Qigong prescriptions, we base the
to share the beautiful knowledge. I don't claim to know everything about this Qigong and
prescription on a 5 Element prescription model. Each animal fits with a different element
I know there are experts in it who know more about it than I do, but have not written books
of the 5 Elements as was presented earlier in this book. In order to be able to prescribe
about it. What I do know is this Qigong is becoming more and more popular and this
this Qigong, one has to become fluent in the 5 Elements and the 5 Element formula along
book was intended for my students, but I decided to also let it be public. As a person who
with understanding this Qigong in depth. This is beyond the scope of this book as only a
believes in the evolution of Qigong, I am always seeking to advance these Qigong forms
certified instructor or qualified teacher should be doing this. If you are interested in learn-
more and more as well as constantly seeking out experts and new perspectives to this day.
ing this 5 Element formula to be able to prescribe this Qigong for yourself and potentially
one day for others, you must complete Levels 1, 2 and finally level 3 of our teacher train-
What is in this book may look different than what you see on videos or have been taught if
ing. For more information on our teacher trainings see here: https://whitetigerqigong.
you have learned this form. You can find a multitude of videos on this Qigong on YouTube
(in English they call it 5 Animals Qigong), but on the Chinese videos on Youku (a Chinese
video hosting website), they call it Wu Xing Qigong What is interesting is that
To find out when our next teacher training is please see our events page whitetigerqi-
in many of the videos the forms can look quite different. What is even more important to
note is that what is often times taught at the schools is different from what is on the vid-
eos. Although I put the majority of the form in here, some of the deeper inner alchemy
work should only be taught face-to-face as it can be dangerous to do otherwise without
an experienced teacher to guide you. I have taken what I feel is the most effective way
to do the animal movements from different teachers and integrated them into the forms
you see here. I have also applied my understanding and studies of fascia and anatomy
as well as having worked with fascia and anatomy experts to make the movements even
more effective.
Since this knowledge is very special and powerful, not everything can be taught in books.
Some secrets are reserved for in-person, verbal and physical transmission, and some se-
crets take many years of developing your character and worthiness before they can be
revealed. There is great power in secrecy, and in the preservation of knowledge that de-
serves great respect. It is said by some that these teachings originated in Wudang Moun-
tain Taoist Schools in China. Others claim it comes from different locations in China. The
one fact we can prove now is that it is practiced all over the world. We are grateful for the
"Wudang arts stress the movement of Qi and blood through the
knowledge of those ancestors and teachers who have passed this on.
meridians. In training, one must reach a state of total relaxation.
This is a cultivation process that takes a long time."

"Qi" (chee) means air or energy, while "gong" means work. Qi is defined as the circu-
lating life force. In traditional Chinese culture, Qì (also chi or ch'i) is an active principle
forming a part of any living thing. Qi is frequently translated as "life energy," "life force,"
or "energy flow." Qi is the central underlying principle in traditional Chinese medicine and
martial arts. The literal translation of "Qi" is "breath", "air" or "gas." On a more profound
level, Qigong is connected with the Tao (or Dao) which is the universal energy that comes
from infinity and lives in infinity. It is the harmonizing of self with heaven and earth.
To put it simply, Qigong is an exercise and skill of harmonizing the spirit, body, and breath
to achieve "oneness."
Many Qigong documents have been discovered in ancient Chinese Medicine classic texts,
The official definition of Medical Qigong in Chinese medical textbooks is the combination
such as the Yellow Emperor's Internal Classic, "Huang Di Nei Jing". It is interesting to note
of Traditional Chinese Medicine theory applied to Qigong practice. Modern Medical Qi-
that, during the Sui Dynasty, Chao Yuan Fang, a well-known imperial physician, wrote a
gong utilizes not only Chinese Medicine Relationship theory, but also modern science and
book on Medical Qigong, "General Treatise on Etiology and Symptomology of Various
technology. It is an exciting and dynamic evolution, so let's dig deeper.
Diseases", which prescribes Qigong therapy for all diseases, instead of herbs. The tradi-
tional theory of Medical Qigong is built on the doctrines of Yin-Yang and the 5 Elements;
The word "medical" is self-explanatory. When you put them all together, Medical Qigong
the (Zang-Fu) Internal Organs and Meridians; Qi-Blood and Body Fluids; Jing (essence),
refers to the systematic application of energy in the body for health, healing and wellness
Modern Medical Qigong is an assimilation of ancient Qigong methods. For example,
Medical Qigong exercises the internal and external body. Internal cultivation supports
Buddhists, Taoists and Confucianists all have their own healing Qigong methods. The
essence, Qi and spirit, while external cultivation supports sinew, bone and skin.
modern methods are a synthesis of these methods for healing and nurturing a healthy life,
rather than for spiritual enlightenment.
The use of Qigong as a medical therapy has been documented as far back as the ancient
beginnings of Traditional Chinese Medicine. The branch of Qigong that is guided by Tra-
Taoist Qigong emphasizes the cultivation of both human life and spirituality. Traditional
ditional Chinese Medicine theory is known as Medical Qigong.
Chinese Medicine originates from Taoism itself. Taoism was the creator of the internal elix-
ir, Qigong. I studied with a school of Taoists devoted to the development of the internal
Medical Qigong is a modality of Chinese Medicine. It is practiced in conjunction with acu-
elixir practice. From Taoist Qigong also comes Zhou Tian, which means Heavenly Circula-
puncture and herbal treatment, or strictly by itself. It is a method of moving Qi or energy
tion, otherwise known as micro and macrocosmic orbit.
through the meridians and organs of the body.
Buddhist Qigong is most well-known for the famous Iron Shirt Qigong of Shaolin, which
Medical Qigong has two parts: preserving health and treating illness. Medical Qigong is
is the intensive practice of making the body like steel. It was developed for martial arts
most optimally used as a preventative measure, but if illness has ensued, it is used to treat
purposes and is extremely powerful and effective.
Buddhist Qigong was originally more focused on spiritual enlightenment and martial pro-
A form of Medical Qigong is Outgoing Qigong Therapy, in which the practitioner emits Qi
tection, while Taoist Qigong believes the body and the spirit to be intrinsically connected.
to the patient to move stagnant energy or move Qi through the meridians and the organs.
They believe to attain enlightenment you would need to cultivate a healthy and strong
It is also often used in conjunction with acupuncture and herbs. To become a practitioner
body. Most Buddhist Qigong forms were traditionally static, while Taoist had a broad
of Outgoing Medical Qigong Therapy, one must have a solid history of dedicated practice
range of dynamic and static. As Qigong evolves, it is more and more common to see dy-
in Qigong and Medical Qigong theory to be able to generate the correct kind of Qi and
direct it with precision. One of my Medical Qigong teacher's prerequisites for Medical Qi-
gong was five years of Qigong experience. Outgoing Medical Qigong Therapy, however,
What distinguishes Medical Qigong from the others is the special attention to the merid-
is beyond the scope of this training and book.
ians and organs. A considerable amount of Medical Qigong is also adapted from Martial
Qigong, such as 8 Pieces of Brocade (Ba Duan Jin), which was created by Marshall Yue Fei.
you must balance your body's Yin and Yang. Yin and Yang principles will be discussed
The 8 Pieces of Brocade has been a popular basic Medical Qigong set around China and
more thoroughly in the training and later in this book.
the U.S. since the movements are easy to learn, but it is far from being most profound.
There are sets of Medical Qigong that go much deeper into the body and stretch the
body more significantly. It does not mean one is superior to another, but it is important to
realize that Medical Qigong has many different forms, practices and levels.
Medical Qigong and Martial Arts Qigong have the same origins, but the intent and man-
ner in which they are practiced are distinguishably different. Certain elements of Martial
Arts Qigong can be found in most dynamic forms of Qigong.
In Chinese, the Dan Tian is the center and battery storage area of your life force. Many
types of Taoist and Buddhist meditations and Qigong instruct the student to bring their
attention or awareness to the Dan Tian, as it is believed to quiet the mind.
The Lower Dan Tian, otherwise known as the Xia Dan Tian, is translated as "elixir field,"
which lies three finger-widths below your navel and two finger-widths behind your navel,
directly towards the center of your body. The two other Dan Tians are located at your third
eye (Upper Dan Tian) area in the middle of your forehead, and your heart (Middle Dan
Tian) area.
Yin and Yang rests on the belief that wholeness is composed
in the union of opposites. They are both complementary and
interdependent. Nothing is either all Yin or all Yang. Where
there is light there is dark. Look at the Yin and Yang symbol,
and you will see that each side is an inseparable part of the
whole, while each contains part of the other. They create a
continuous flow. In order to bring your body into balance
while the second Qi is sourced from the air you breathe, liquids you drink and foods
you eat. The original Qi is stored in your lower Dan Tian. This feeds the Jing of the five
organs. The Qi you breathe, drink and consume is also stored in your lower Dan Tian.
The lower Dan Tian can warm the whole body or moisten the five Zang organs. The pow-
er of your metabolism also lies in the lower Dan Tian.
Focusing on your lower Dan Tian, the "fire" in your heart can descend and warm the
"water" in your kidney. This helps maintain Yin essence. As fire generates earth (spleen),
the Jing you have acquired is replenished.
In Chinese Medicine and Qigong there are 3 treasures that are to be guarded. In
Shen is translated as the Spirit. When we practice Qigong, we also train the Shen or
the Taoist schools of Qigong, Essence (Jing), Qi and Spirit (Shen) are taken as the
the mind. The practice of Qigong can calm the mind and spirit. It is said that a person
original life drive and the material basis of life.
with a strong Shen is intelligent, clear, centered, strong-minded, calm, and at peace.
Qigong training will naturally calm and concentrate your mind and spirit by simplifying
and purifying the mind and diminishing your desires. This will also contribute to keeping
the mind tranquil while avoiding over-consuming the Shen. In Medical Qigong, they say
Don't seek fame or gain and pathogenic Qi will not be able to root itself deeply into
Jing is our life Essence. It corresponds to the physical self and the Earth. It determines
your body." Regular Qigong practice can have profound effects on the mind and spirit.
how long you will live and it is your life force and is associated with your genetics. Our
Jing can be depleted by life itself or exhausted by overwork, stress, and excessive emo-
The reason Qigong is so important is that it preserves, protects, replenishes, and sup-
tions. It can also be replenished through certain types of Qigong and herbs.
plies these 3 treasures. The Jing, Qi, and Shen work together, synchronized to produce
the substances needed to stay youthful. The Jing is always controlled by the Qi; there-
fore, it is crucial to guard the Qi. The Shen is the ruler of the Jing and Qi, as it is the basis
of the physical body and the foundation of the length of our life.
We refine the (Jing) essence and convert it into Qi, refining the Qi to nourish the (Shen)
Qi is translated as vitality, although it is more complex than that. Qi is a refined and sub-
spirit, and refining the spirit to return to nothingness. You will find an exercise called
tle substance but it can also be a functional activity of the organs in the body. Without
Melting into Nothingness that we do at the end of our Qigong practice later in this
Qi, we would not be able to move and we would die. There are different types of Qi, and
book. This is the final process of returning the spirit into nothingness, or what we may
Qi is sourced from two different places. The original Qi is inherited before your birth,
3. Relaxation of the internal organs and fi-
Qi is converted or made from essences within the body. Original Essence makes Water
In order to relax all 3 levels, we must first twist, pull
Qi. Essence from food and air makes Fire Qi. Practicing Medical Qigong helps convert the
and push the body while winding and unwinding
essence into Qi and helps make circulation more smooth and balanced.
the meridians, tendons, muscles and fascia sur-
rounding the internal organs. Once we do this,
we can more easily relax the spirit and emotional
During Organ Medical Qigong we lead the Five
Qis to the Five Yin Organs. You can do this by
3. Energizing the Shen - happiness or joy or even fear is an example.
sensing the organ. Once the organ is complete-
ly relaxed, you will be able to lead it more easily.
Once you complete all of the 5 Element Qigong
Think about the last time you were really scared; did you feel tingly in your fight or flight
forms during your Zhan Zhuang, you lead the Qi
mode? Qi was starting to flow. If you froze in fear, then the Qi was actually being pulled
towards the center of your body and downwards. In this case, it is the opposite of fight or
2. Heart - sense it beating
3. Kidneys - easier to sense than the liver and spleen because they contain liquid
4. Liver - this organ is bigger than the spleen so easier to sense
5. Spleen
Relaxation is one of the major goals and keys to
success in Qigong for longevity. When the spirit
and heart are relaxed, the body will relax. If the
body can relax, the spirit and heart are more eas-
ily relaxed.
1. Physical Relaxation: being able to relax in
2. Relaxation of the muscles and meridians
Qigong could, in fact, exacerbate some mental illnesses and psychological disorders and
should be treated with caution.
There are neither laws nor regulations on Medical Qigong. Anyone can practice Medical
Qigong. China has only recently created a standardized Medical Qigong curriculum, but
it is limited in scope and does not include many ancient Medical Qigong forms and exer-
cises. A complete study would be almost impossible, due to the extent of Qigong taught
throughout history.
The Medical Qigong principle rests on the fundamental belief that all illness arises from
Medical Qigong has been used throughout ancient and modern-day China to treat
imbalance and stagnation in the "meridians," or energetic patterns in the body (see be-
a wide variety of illnesses and diseases. It is often used in conjunction with Chinese
low for more on meridians). It is a preventative medicine used to treat various disorders by
Medicinal herbs, and is even used in Western medicine as a means of psychotherapy.
restoring and adjusting energetic balances, breaking through stagnation, and restoring
Qigong, like psychotherapy, adjusts to the patient's mental state. Going beyond this,
unimpeded flow and circulation to the body.
Qigong also adjusts the body and breath.
Medical Qigong is becoming extremely important as healthcare costs continue to rise
and economies shrink. People all over the world are waking up to the fact that they need
Medical Qigong in China has been used for thousands of years, up to the present day, to
to find alternative preventative medicine as a defense against the increasingly prohibitive
treat various disorders such as: cancer (most types), sports injuries, gastrointestinal disor-
ders, orthopedic disorders, broken bones, sprains, strains, common colds, arthritis, the
flu, depression, attention deficit hyperactivity disorder, bipolar disorder, fibromyalgia, high
Medical Qigong is practiced by the healthy as well as those suffering from severe illness-
blood pressure, nervous system imbalance and emotional disorders.
es and diseases including cancer, sexual dysfunction, physical injury, and even common
Who can benefit from this Qigong?
Although Qigong is used widely to treat a variety of ailments and diseases, in some cases
it is best not used as primary therapy for the following disorders: parasites, bacterial infec-
Anyone can benefit from this Qigong. You don't have to have an illness, disease, or phys-
tions, acute poisoning, radical physical trauma, bleeding, shock, severe organ diseases,
ical problems to benefit from Qigong. Qigong will improve performance for athletes,
serious mental illnesses and psychiatric disorders, such as severe schizophrenia, neurosis,
dancers, yoga students, martial artists, and even the high-level manager who requires
intense focus and concentration. For these types of practitioners, it can help improve
recovery times, heal muscle fascia, increase flexibility, improve concentration and more.
Yin comes from stillness and Yang comes from motion. If Yin is in excess and Yang is defi-
General Categories of Medical Qigong
cient, it is best treated with more Dynamic Qigong. On the other hand, if Yang is in excess
and Yin is deficient, it is best treated by practicing more Static Qigong. When motion
reaches its extreme, Yin is produced, and when Yang reaches its extreme, Yin is produced.
The general categories of medical Qigong include Outgoing Qigong Therapy and Med-
Finding the proper balance between Dynamic and Static Qigong is one of the keys to
During menstruation cycles, when women need less Yang and more Yin; practices which
produce Yang will encourage more blood flow, which is unnecessary in that situation.
Meridian Medical Qigong exercises are designed to open up the meridian channels. The
levels of Dynamic Medical Qigong Exercises include:
1st level - Meridian Qigong or Jing Luo Gong
2nd level - Organ Qigong or Nei Zang Gong
3rd level - Bone Qigong or Gu Tou Gong

In the first level of Medical Qigong, the practitioner needs to open the Meridian Channels
of the body. Once you have opened the rivers (meridians), the next stage is to go deeper
into the organs with Organ Qigong. Once you have opened and massaged the organs
and meridians of the body, your body will be ready to go to a deeper level of Qigong with
There are two main kinds of Qigong: Dynamic Qigong - Dong
Bone Qigong. Bone Qigong requires a lot of flexibility and strength, as it has many deep
Gong () Qigong - and Jing Gong Qigong ( ), or Static
Qigong. Dynamic Qigong is simply Qigong in movement. It
can be simple or complicated movements with deep twists,
stances, and stretches and is considered more Yang. Stat-
ic Qigong can be practiced standing, sitting, or lying down
and is considered more Yin. Sitting is the most Yin practice,
As mentioned above, Medical Qigong can be used to regulate the mental state. This is
whereas dynamic, standing Qigong is the most Yang. In any
done on a deeper level through the 3 Harmonies.
complete system of Qigong, all three are studied and prac-
ticed. Additionally, within each practice, there is always a way
In Chinese Qigong, it is believed that the emotions can be regulated through regulating
the body, breath, and mind. Each of the 5 Elements, which we will later explain in detail, is
related to each of the five Yin Organs which are the heart, lungs, liver, spleen, and kidneys.
and Bone Qigong sets. Each exercise twists, stretches, pumps and pulses to move the
Qi through one or more meridian pathways. These exercises will increase your flexibility,
strength, and balance. Each movement requires you to explore a rhythm. We will explore
meridians in more depth in later chapters.
After opening the meridian pathways with Meridian Qigong exercises, the next step is
to massage the internal organs with Organ Qigong. We teach a form comprised of eight
Qigong exercises that gently massage your internal organs in multiple ways and angles
through various twists and stretching movements, coupled with compression and expan-
sion of the body.
After mastering Organ Qigong and Meridian Qigong exercises, the next stage guides
the Qi into the bone marrow, tendons and ligaments. Building upon the components
and movements of the Meridian Qigong and Organ Qigong, the student is now ready to
According to Chinese Medicine theory, each organ has a relationship with different emo-
put the pieces together for the most profound Qigong experience possible. We teach a
tions. When emotions are trapped inside the body they can negatively affect the related
variety of Qigong exercises to do this, some of which are advanced forms that will chal-
organ, further exacerbating the emotions. This can lead to emotional outbursts and even
lenge even the well-seasoned Qigong practitioner. This is an advanced stage of Medical
ultimately lead to serious diseases, such as cancer. By working on the emotions through
Qigong which is more challenging than either Meridian or Organ Qigong, as it requires
Qigong exercises, one can literally squeeze the tension right out of the organs. This is
deep stances coupled with deep twisting movements.
how we can find a more balanced emotional state through Qigong. This concept will be
explained in more details in the coming chapters.
Each of these sets feels different. If practiced together, you have the opportunity for max-
imum Qi development. This is a preventative medicine program that is free and can be
practiced whenever and wherever you want.
White Tiger QigongTM teaches forms that incorporate the bones, meridians and organs,
In our Level One Medical Qigong course, we teach fundamental Meridian Qigong exer-
such as the 5 Element Qigong and the 5 Animal Frolics, created by Hua Tuo. Hua Tuo was
cises. These Qigong exercises are comprised of various movements specifically designed
a pioneer in Medical Qigong practice and the creator of The Five Animal Frolics, which
to open the meridian pathways. This is a great foundation to any Medical Qigong or Qi-
was the first series of dynamic Qigong documented in history.
gong practice. Many practitioners use it as a warm-up preceding the more difficult Organ
sitting practices include Primordial Breathing (Tai Xi), otherwise known as Fetal Breathing
or Embryonic Breathing, which involves the Golden Elixir method of swallowing saliva to
I have a strong foundation in Baguazhang and I am a big proponent of the Circle Walking
improve digestion, cool fire in the body, and many more.
practice. Circle Walking is an ancient exercise of Taoist origin which has been taught to
beginner and advanced students. In Medical Qigong Circle Walking the practitioner will
learn the applications of Traditional Chinese Medicine theory to the practice.
Zhan Zhuang, or Standing Qigong, is literally translated as "standing like a post." This
Circle Walking involves having the practitioner hold various postures, including animal
Qigong training routine is also sometimes translated as "standing-on-stake," "standing
postures. Each posture opens different meridian pathways, massages internal organs, and
Qigong," "standing like a tree," "post-standing," and "pile-standing." Standing Med-
will even drive Qi into the bone marrow with a deep walking posture.
ical Qigong is used in both martial and medical Qigong to help balance the central ner-
vous system. There are many kinds of Zhan Zhuang postures. The most common being
With each carefully executed step, the practitioner is massaging the acupuncture points
to place the feet about shoulder-width apart with the knees slightly bent and the sacrum
on the bottom of the feet. Coupled with special breathing and visualization techniques,
pulling downwards. There are also several general hand and arm postures. Zhan Zhuang
it creates one of the most powerful Qigong experiences available. Some Qigong masters
can be used with various animal postures for different effects on the various meridians and
have said that Circle Walking is better than a hundred exercises. There are a number of
Circle Walking practices which can be used for Medical Qigong purposes, martial arts,
meditation and even spiritual practices.
The main goals are centering the body between heaven and earth. Rooting into the earth
through the feet and connecting to the heavens through the crown point of the head, your
spine lengthens and your place is found between heaven and earth. Standing Medical
Qigong also helps you in practicing the proper back posture before going into dynamic
Sitting Qigong, such as Primordial Breathing with
exercises. Despite having no recognizable external movements, this type of Qigong is a
the Golden Elixir Breath, is used to treat a variety
highly energetic exercise system. Zhan Zhuang, unlike other methods, develops internal
of gastrointestinal disorders and other illnesses.
energy efficiently instead of consuming it.
In traditional Qigong, the saliva is considered the
Golden Elixir of health and vitality. The Taoists be-
Those unfamiliar with this Medical Qigong can experience severe muscle fatigue and sub-
lieve it has very powerful healing benefits.
sequent trembling at first. But once sufficient stamina and strength have been developed,
the practitioner can work on developing "Zhong Ding" or the central equilibrium and
With Golden Elixir Qigong, you generate saliva in
sensitivity to specific areas of tension in the body.
your mouth through chattering the teeth multiple
times and then swirling your tongue around your
Standing Qigong is often used to remove blockages in Qi flow. With correct practice,
mouth multiple times. Then you swallow a small
blockage removal occurs and has a normalizing effect on the body. The body regains its
portion of it, coordinated with the inhalation and exhalation. It can aid in problems related
natural ability to function optimally when habitual tension or tissue shortening (or even
to digestive issues, excessive heat, and much more. Chinese Jing Zuo medical Qigong
lengthening) is normalized. It is thought that a normalized body might also prevent mus-
cular and skeletal health problems. When practiced to develop relaxed postures, Zhan
This energy blockage is tantamount to cutting off the oxygen supply to your organs; they
Zhuang has a beneficial calming effect. While doing Standing Qigong you can become
cannot breathe properly, and therefore suffer. If they suffer for too long, they can become
keenly aware of any tight areas or tension in the body. Once found, you can relax those
damaged. It is therefore imperative to keep the body's meridian channels open and flow-
areas through various breathing techniques and intentions.'
Removing Stagnation with Qigong by Pulsing
To break through stagnation, we need to create a pulse of energy. The greater the block-
By experiencing each style, you will discover the right one for you. It may be one or all
age, the stronger the pulse needs to be. Pulsing is done by coordinating breath with in-
of the above-mentioned styles of Medical Qigong. They can be practiced in conjunction
tention and movements in dynamic Qigong.
with one other and are all worth exploring.
Even the movements in our Bagua Organ Qigong set are done with wave-like motions
Sometimes just one or two exercises from a single category of Qigong will be prescribed
to help the pulse. Many physiological and kinesiological processes in the body occur in
to a patient, while others might want to master the whole system. Some Qigong forms,
waves, from the light waves that stimulate the retina through vision to the pulsing waves
such as one of the Meridian forms, will be more challenging to those with balancing diffi-
of the blood in the arteries and veins.
culties while others, such as Organ Qigong, will be more challenging to those with a stiff
Breathing into the Dan Tian is done when inhaling, guiding the energy with intent into the
I highly recommend you incorporate a daily Medical Qigong routine into your schedule as
a potent form of natural preventive medicine.
All the meridian pathways end in the feet and the hands (aside from the two extra chan-
nels which run along the spine and front). By focusing on a rhythmic pulse from your Dan
Tian to your extremities, the Qi will naturally flow like water through your meridians from
your Dan Tian. This will bring circulation through the meridians. Done in conjunction with
the movements, a strong Qi flow throughout the body is created.
In Taoism, it is believed that the human form is a microcosm of nature. As such, the Chi-
nese say that the meridians are like the rivers that flow to the oceans and lakes of your
Pulsing is also done with the third eye and Dan Tian in Primordial Breathing Qigong. Pri-
body, the oceans and lakes of your body being your organs.
mordial Breathing will be explained in a later book as it is beyond the scope of this one.
Naturally, if a river is blocked, stagnation may result. If it cannot find a way to flow over
Once all these centers are coordinated with the breath and movement, you will be able to
time, it will eventually burst or find an alternative route that may negatively alter the course
generate a strong pulse of energy through the meridian pathways to the extremities. This
of nature. Likewise, in the human body if meridians are blocked, the proper nutrients, ox-
is practiced with the Four Gate Breathing Method.
ygen and Qi cannot flow to the organs, resulting in stagnation and consequently, disease.
During Qigong practice, eight pulses are commonly recognized. These are the founda-
tional pulses, but many more variations can be experienced. Research has shown that hot-
ness is most common, second to automatic muscle contraction which is usually followed
by the other senses or pulses.
Different Qigong forms will likely induce different pulses. For
example, Circle Walking can induce a feeling of floating, while
some Bone Qigong forms will feel heavy, hardening and con-
tracting. A myriad of sensations and pulses are possible, but it
is best for the practitioner to experience theirs without the pre-
conceived notion of others' experiences. Once you have the pul-
sation, observe it and then allow it to run its own course without
Proper posture is the foundation of all Qigong practice. A student once asked while I
was teaching on the first day of her class, "Where should I be guiding the Qi?" I told
her that she must first learn the form and postures properly before I would show her
where to guide the Qi. She became adamant and refused to do the form unless I told
her where her Qi was flowing. Patiently, I explained to her that before you can even
think about guiding the Qi, you must have correct form. Without proper posture, you
will not open up the proper channels.
Once you have the correct form, you add the breath. The breath is a major component
of guiding Qi. You should focus on allowing the breath to guide the movement and not
the other way around. The breath usually matches an exhalation with the stretch and an
inhalation on the relaxing part of the movement.
Once you can get the breath and the form harmoniously synchronized, it is time to add
the visualization of guiding the Qi. When I first begin teaching Qigong to new students,
I don't like to tell them which exercises are related to which meridians because they want
to bypass the first two stages and go directly to visualization. This is due to lack of pa-
tience and understanding of the importance of posture and breath. In my years of Qigong
experience, I have found that the benefits come not through focusing on the meridians
themselves, but from focusing on the feet and hands with the exhalation as all the meridi-
an channels run through these spots anyway. Once you realize the proper posture, you will
also be able to feel the meridians opening. This can take time for many people because
Once we have adjusted the body into the correct posture and/or form, then we must ad-
they are not used to sensing different layers of their body.
just the breath. The White Tiger QigongTM System has 64 breathing techniques. In actu-
ality, it has eight foundational breathing techniques that eventually combine to create 64
If you only focus on guiding the Qi through the meridians, you may not be able to relax,
total techniques. Here are some basic techniques:
which is a major objective in Qigong. Stress stifles Qi flow.
Before we even begin to think about practicing Qigong, we must adjust the body into the
proper posture and movement.
One of the fundamental postures of our system is the alignment of the perineum (Hui Yin)
with the earth and the Crown Point (Bai Hui) with the sky. This creates a natural alignment
Abdominal diaphragmatic breathing will lower the blood pressure, activate peristalsis,
If you imagine a ball hanging from a string, gravity naturally pulls it down. Your body is
and increase the venous return of oxygenated blood. This also increases the overall ox-
the same, in that the Dan Tian is the ball naturally hanging down from the string, which
ygen level of the blood. It also draws the Qi down into the lower part of the body which
gives you a naturally straight spine. This posture creates the perfect connection between
helps to relax the mind. Focused lower belly breathing will also strengthen the kidneys
heaven and earth, and our body is the ideal conduit. Throughout all of the turns and twists
and the Ming Men Fire (the kidneys in Traditional Chinese Medical theory are the acti-
in the exercises, try to maintain this connection between heaven and earth. Of course,
vating yang element for the spleen and the lungs, thereby activating the digestive and
some exercises require that you bend down, but in every upright exercise, maintain this
The dynamic movement is important in Qigong as it helps increase stability, flexibility,
strength, and mobility of the joints. Correct dynamic movement in Qigong exercises the
limbs and bones of the exterior of the body and stimulates the Five Zang and Six Fu or-
Conversely, active breathing focused in the upper chest will increase blood pressure and
gans in the interior. This harmonizes the internal and external body. It also harmonizes the
stimulate the heart and lungs to move the blood and Qi more quickly and with greater
lower and upper body, which leads to a holistic form of healing and exercise.
force throughout the body. For people with low blood pressure and mental dullness due
to sluggish circulation of blood and Qi, this can be very helpful.
Holding Breath in China is called Biqi Fare Fa (),
This is why it is so crucial to create a rhythm, as a rhythmic pulse will flow stronger than a
which means "Holding Qi to produce Heat Method". This
broken one. In most cases, the exhalation will match with the stretch or outward move-
method is used as the practitioner inhales and then holds
ments, while the inhalation will match the expansion of the chest.
the breath to produce heat. It is used in conjunction with
the perception of heat and fire developing. There are many
Four Gate Breathing can be done lying down, standing, or sitting. If done sitting, do not
methods of breath holds. These are generally taught to in-
sit cross-legged as this can stifle the Qi flow to the legs. It is usually best done sitting on
termediate and advanced practitioners, so beginners are
the edge of a chair, or with the legs straight out in front of the body. The Four Gate Breath-
not advised to practice holding their breath without per-
ing has a Fire Method and a Water Method, which will be described in the next sections.
sonal instruction from an experienced teacher.
Four Gate Breathing Visualization Keys
Four Gate Breathing Qigong has been used throughout
Create a pump from the Dan Tian to the part of the body that is being stretched, all the
history in Chinese Qigong in both Martial and Medical Qi-
way to the extremities. We do this through correct breathing techniques coupled with
gong. In Martial Qigong, it is primarily used for energiz-
ing the hands and feet for martial power. It is also used
as a sensory method, as the more you do the Four Gate
Breathing, the more sensitive you become in "listening" to
· Exhale to the extremities or part being stretched
energy. In Medical Qigong, it is used to create circulation
Four Gate Breaths per day.
While going to sleep, count
throughout the meridians and the body as the twelve main
The purpose of this pump is to break through stagnation in
meridians all come out into the feet and hands.
the meridians. The easiest way to do this is to send Qi from
the Dan Tian to the four extremities (hands and feet).
have fallen asleep while do-
ing the Four Gate Breathing,
Medical Qigong practitioners who practice Outgoing Qigong emitting therapies focus
on the Two Gates in the palms and practice this to gain greater ability to draw the Qi to
In order to understand how the Qi is flowing, you should
their palms and fingertips for outgoing healing. The Two Gates are also used to sense the
study the Meridian Maps. Do not intentionally try to move
patient's energy. The more the breathing is practiced, the more sensitive your hands will
Qi through actual single Meridian points. Unless you are
a very well-trained Qigong practitioner of many years and
have absolutely no distractions, it is easy for Qi to get stuck
Breathing should naturally inhale into the Dan Tian and exhale into the Four Gates: the
in the meridian points, or worse, create Rising Qi to the head.
palm centers (Lao Gong points) and the center of the bottom of the feet (Yong Quan
points). The Yong Quan points are called the "Bubbling Wells," as it is believed that Qi
Symptoms of Rising Qi can be mild to severe headaches and dizziness. The safest and
springs from them like water from a well. By breathing from the Dan Tian and to the ex-
best way to do visualization is simply to pay attention to the Dan Tian area upon inhalation
tremities, you are creating a pulse of Qi. By coordinating the movements with the breath,
and focus on the hands and feet upon exhalation. The Qi will naturally move through the
Intention Yi , is a condition of purposeful being and a
We must understand the Yin and Yang of the breath. The act of inhalation is Yin, as we are
state of allowing. It gives energy direction.
drawing energy inwards. The act of exhaling is Yang, as we are sending energy outwards.
Think of physical exertion and the coordination of an exhale. The effect of inhalation on
the body is Yang as we are drawing in energy. When we exhale, it has a Yin effect on the
How do you create intention in Qigong by simply being aware?
body as we are dispersing energy. Death is going back to the ultimate Yin state. Think of
a diver, who must breathe in to have the energy to dive for a while. They must breathe
If you want to bring Qi to your hands, just become aware of your hands. If you want to
out and then in again or else they will drown. Before drowning, they would breathe out all
create fiery hot Qi feelings in your hands, then see it in your mind. You do not think about
it; it is just a state of being. If you think the thought "I want to put Qi in my hands," then
you are in your head and will create rising Qi.
You can further adjust the body's Yin and Yang by adjusting the respiration rate. Breathing
faster is Yang, while breathing slower is Yin.
Try putting your mind's eye in your hands when projecting your Qi into your hands. For
example, if you want to throw a ball to a friend then you just do it, you don't think about
Research has shown that prolonged exhalation can stimulate the parasympathetic nerves,
it. It is the same with Qigong, don't think about it, just do it. I know one high-level Qi-
resulting in a slower heart rate, lower blood pressure, increased salivary secretion and
gong master whose healing touch feels like needles are coming from his fingers into your
body--and he isn't even touching you. When I asked him his secret, he said that it is just
his intention. He said that it came very naturally as he "just did it." He told me that if I
Once you grasp the concept of the Yin and Yang of breath you can further regulate the
continued to practice the way I had been, the intention would grow stronger and stronger
Breathing during Qigong practice serves not only to strengthen the respiratory system,
That is why so few people can achieve such incredible results with Qigong; they don't
but also to improve digestion, the nervous system and the cardiovascular system.
have the patience or the time to strengthen their intention through long-term practice.
Granted, this master is over 55 years old, but he had a lifetime of just practice.
Your Xin , which is your heart, affects your intention. If you are practicing Qigong and
your intention is to send Qi to your limbs, but you have anger inside, that anger will be di-
Adjusting the spirit consists of using our intention to guide our focus to the purpose of
rected into your body. That is why we have the fire method to expel anger (explained later
the exercise and visualization to guide our imagination. The purpose is to perceive what
in the book). If you are practicing, but in your heart you do not believe in Qigong, it will
we are visualizing and to "feel it". For example, in Dragon Ball Qigong at the end of the
affect your intention. It is best to start Qigong with a clear, calm mind so you do not direct
book, you will try to visualize a ball, not only seeing the image of a ball, but more impor-
negative energy in the body or to others. You must have a calm and clear mind and heart.
As a beginning practitioner, I suggest you stick with simple intentions, such as the inten-
tion to generate the pulse from the Dan Tian to the limbs during dynamic forms of Qigong
and especially when doing Four Gate Breathing. Once you can do that, add more com-
The right posture and movement in harmony with your breath and your Yi (intention)
plex intentions of hot and cold, etc.
lead the Qi flow, and where the Qi goes the blood flows. On every inhalation, you draw
the focus back to your Dan Tian, and on every exhalation, you lead the Qi to the extremity
When doing static Qigong, the way you concentrate the energy can determine the amount
or the part of the body that you are moving. The reason for this is that we want to create
of Yin and Yang. Dynamic mind concentration is associated with Yang, while static mind
a habit of a natural pump with the breath and the mind to circulate the Qi and blood
concentration is more Yin. For example, if focusing on the Dan Tian you can spin a ball
throughout the meridians. The 12 main meridians all end in the limbs, so focusing on the
inside it, this is more Yang, while having a still ball is more Yin.
exhalation means the Qi and blood will naturally flow through them.
Synchronizing intention or visualization with inhalation and exhalation, finally coupled with
There is actually no need to focus on the meridians themselves, as Qi and blood flow like
movement, is what makes Dynamic Qigong, Qigong.
water, finding the easiest pathway. This is why posture and proper body alignment are so
important in these exercises, as you are sending a flow through the proper meridians.
Without intention or visualization, it would merely be an exercise. Intention tells the Qi
where to go. The breath and movement help move the Qi through different muscle fibers,
In many of the White Tiger QigongTM exercises, you create a flow of Qi from your Dan Tian
(an area of the solar plexus) to your extremities and back to your Dan Tian.
The Qi follows the Yi (intention) and the blood follows the Qi, thus stimulating maxi-
Each exercise has a stretch that reaches its limit so that the movement helps guide the Qi
mum circulation while simultaneously concentrating and calming the spirit.
there. In the beginning, you must focus on correct form, next add the breath, and finally
the visualization (of color, for example). Without these 3 Adjustments, it is not Qigong, just
exercise. Learn the 3 Adjustments for each Qigong exercise one at a time and eventually
combine them. Some Qigong exercises focus more on one of the 3 Adjustments than
others. For example, Dragon Ball is more focused on form and visualization while simply
The following is an example of how to combine intention with breath and movement. Let's
using a relaxed and natural method of breathing.
say you have a movement that is pushing forward. When you push, imagine you are push-
ing something heavy like a car or pushing through water. This visualization will stimulate
The 3 Adjustments all affect each other. Using visualization can calm and focus the spirit,
the mind to send blood and Qi to that a