Basic Eight Exercises (Health Qi Gong)
This set is designed to cycle through the 12 major energy meridians of the body as well as the Ren (Conception Vessel) and the Du (Governing Vessel). It is best to practice these in the morning before breakfast. Daily practice will help you develop a strong immune system, more physical stamina, healthy digestion, and more balanced and sustained energy throughout the day. Practice 30 minutes before eating and avoid eating for 30 minutes afterwards.
EACH EXERCISE IS TO BE DONE 8 TIMES
# 1 - Lungs and Large Intestines
Feet in Wu Chi (shoulder width apart with tongue curled touching the roof of the mouth- knees slightly bent)
INHALE- Backs of palms together with fingers facing down.
Hands travel up the center line and turn up and outward at the heart level until they are fully outstretched above your head.
EXHALE- arms travel down the sides to waist with backs of palms coming to rest over both kidneys.
INHALE - arms travel up low back (backs of palms touching body) and turn over (palms up) underneath armpits.
EXHALE - arms extend straight out at shoulder height with palms up
INHALE -Palms turn over to face the ground (fingers pointing directly ahead)- Squat down (back straight) with arms straight out in front- palms clench into Leopard Fists (fingers bent at middle knuckles) while squatting
EXHALE - release Leopard fists and stand up straight with arms extended at shoulder height
Repeat the squatting portion three times.
REPEAT THE WHOLE SEQUENCE 8 TIMES.
Exhale out of the mouth on the last repitition of each exercise .
#2 - Stomach and Spleen
Feet together with right fist (knuckles facing chest and thumb side up) touching left open palm (fingers facing up) in front of heart
INHALE - Step back at 45 degrees into a reverse bow stance while pulling the right hand back (index and middle fingers pulling an imaginary string) to front of heart center (right shoulder up in line with hand) and left palm (fingers up) pushing up and out at 45 degrees .
Eyes remain on left (yang) hand as you fully extend it.
Coordinate upper and lower body movements with breath.
EXHALE - slide the right foot in as the instep of the big toe drags along the ground- hands and feet return to starting position.
REPEAT ON LEFT- MIRRORING ALL MOVES
REPEAT EACH SIDE 8 TIMES.
#3 - Heart and Small Intestine
Feet in Wu Chi
INHALE- Leopard fists start at lower Tan Tien with knuckles facing the center line 2 inches apart- arms rise along center line all the way up until they are above head with palms facing top of head
EXHALE - arms open to sides (laterally) as both feet open outward 45 degrees.- squat down as arms circle down until backs of palms rub along inside of the knees.
INHALE - close feet back to parallel- palms (still in Leopard fists) turn back in to face torso and begin to rise up center line again.
REPEAT 8 TIMES.
#4 - Kidneys and Urinary Bladder
Feet begin slightly wider than Wu Chi Posture.
INHALE- both palms travel up center line (as close to torso as possible)- palms face forward with fingers pointing down- align hands at nipple lines- hands rise to heart level.
HOLD BREATH - shoulders roll backwards while hands stay with wrists extended- shrug the shoulders and carry the hand along with them so that they end up on the sides (fingers facing outwards to sides) with extended wrists as close to the shoulders as possible. (elbows are bent)
Feet open out 90 degrees to the sides simultaneously while shoulders are shrugging.
Arms extend all the way out to the sides with palms facing up.
EXHALE - bend knees and lower down as arms circle down (like in Exercise #3)- until the backs of wrists rub along the insides of knees
INHALE- close feet back to facing the front- palms return to facing forwards and again travel up along the midline.
REPEAT 8 TIMES.
#5 - Pericardium and Triple Burner (San Jiao)
Feet together with palms facing up and elbows bent under armpits- INHALE.
EXHALE- step out the the right directly in line in lean into a reverse bow stance as both palms (facing out with finger tips up) push out to the sides (as if opening elevator doors).
Keep eyes on middle finger of left hand and PUSH out of every cell of the hands as you exhale here.
INHALE- slide right foot into left as hands return to original postion under armpits with gaze coming back to middle (straight ahead).
REPEAT EACH SIDE 8 TIMES.
#6- Liver and Gallbladder
Start in Wu Chi posture.
INHALE - palms scoop up (fingertips out) into eyes
HOLD BREATH- palms travel around tops of ears back, under and then push forward and out (with finger tips up) as you
EXHALE - push palms straight out to front at shoulder height and width- when arms are fully extended, carry the motion through and let them slowly drop (palms down) to the floor as you flex forward from the hip - down as far as you can go comfortably.
INHALE- scoop hands outward (right hand clockwise and left hand counter-clockwise) until they have come all the way around and palms are facing forward- then continue to scoop upwards (palms facing up with finger tips facing the front) as you straighten out and stand erect (time this with your breath!) and continue by pouring the energy into your eyes.
REPEAT 8 TIMES.
# 7 - Conception Vessel (Ren Mai)
Start in Wu Chi
INHALE - left fist (palms facing the right of room) comes up to head height (out at 45 degrees to left of head)- as if holding onto a subway handle as right hand (fingers down) traces up right leg (side of leg) up the hip and flanks to under right armpit with the right knee comes up as the right hip flexes to 90 degrees.
Right palm (fingers pointing to front with palm facing left side) shoots forward as right foot shoot directly behind with toes pointed to back of room while left fist comes to center of chest (touching body with thumb side up).
Look straight ahead into infinity.
EXHALE - Left fist returns to original positon (up at 45 degrees by head) as right palm counter balances down to right side of hip (not touching the time) and right hip fles back to 90 degrees with knee bent and foot dangling in front of body.
Step back down to Wu Chi.
LEFT SIDE- Mirror the Right
REPEAT EACH SIDE 8 TIMES
#8 - Governing Vessel (Du Mai)
Start in Triangle Horse position (feet approximately twice as wide as in Wu Chi- knees straight and locked)
EXHALE - drop stance into Square Horse with knees bent and weight committed equally to each side as the arms "hold" an energy ball (about the size of a blue swiss ball) directly in front of you- palms facing each-other with finger tips down.- sink down front the perineum or root chakra.
INHALE - turn to the LEFT by opening the left foot to face the left side and coming up on right bal of foot with right heal lifted. Stay sunk in a low stance (yes this one is a lot of work) as the right arm comes to the top and left arm "under" the imaginary ball- holding the ball on the left side of the body and leaning into it (to the left). Elbows are straight and palms are facing each other- be mindful to not collapse the size of the ball as you turn it and the right arm comes to the top on this.
EXHALE -come back through the center holding the ball in front of you- low and sunk and turn to the RIGHT and MIRROR the footwork as the left arm comes to the top side and right underneath- leaning to the right and holding the ball.
INHALE to the left and
EXHALE to the right.
REPEAT EACH SIDE 8 TIMES.
Remember to only inhale left and exhale right on this one.
After the 8th repitition, INHALE to the center- rise back up to Triange Horse as palms come flat to the sides facing the earth and EXHALE out mouth.
Slide feet back to Wu Chi Posture.
SEALING THE ENERGY
In Wu Chi posture with EYES CLOSED.
MEN - Place Right hand on naval and left hand on top of right.
WOMEN - Place Left hand on naval and right hand on top of left.
Breath down to the hands and mentally seal the energy for a few minutes. You can now sit quietly in meditation or in Wu Chi posture for another few minutes before opening your eyes and ending your set.