Tao Tan Pai Alchemical Qi Gong

Level 1- The 31 Exercises

 

All exercises are done in multiples of three, up to a maximum of 36 repetitions. The first, Circling Palms is done with three sets, the rest are done with one set.

THE STANDING PORTION:

1. CIRCLING PALMS
Feet in square horse (Ma Bo). Starting with hands resting at inner thighs.
Inhale and raise right hand slowly out to the side palm down. Exhale and sweep hand across to the left. Inhale and raise left hand slowly out to the side. Exhale and sweep both hands across to the right, right arm remains bent at the elbow, (end of first repetition) Inhale and circle right hand back, around, and out straight, while bending left arm at the elbow. Exhale and sweep both hands to the left. repeat back to right. After the last repetition, Exhale and rotate both hands to palms forward, rotate both arms to "I surrender" pose, lower both hands to starting position. (Repeat two more times)

2. SQUATTING DOWN
Feet together. Inhale and raise arms in front, palms down, then separate arms straight out to the sides, palms down. Exhale and draw arms in front of body, elbows and forearms together, palms facing towards face, while lowering into a squatting position. Inhale and raise to standing position, drawing arms back out to sides, palms down, watching hands with peripheral vision. After last repetition, Exhale and lower hands back to sides.

3 PALM PRESSES TO GROUND
Feet Shoulder width (Wu Chi). Arms at side with wrists broken, palms facing floor. Inhale and raise hands up along sides. Exhale and press palms down.

4. LIFTING AND OPENING
Feet Shoulder width (Wu Chi). Inhale as the hands come up the center line of the body palms up. Exhale as the palms rotate to face forward hands arc out and around to the sides and then lower down to the sides.

5. HOLDING AND MOVING THE BALL
Right foot forward. Inhale and raise the hands in front palms down. Exhale as the hands arc downward and to the rear. Hands end up left hand at about head level, palm facing forward, left hand Just in front of the right elbow palm facing up. Continue exhaling as the hands push forward,-*- as the hands are both in front of the body, they should rotate into a side by side pushing position and continue to their full extent. Inhale as the hands go back -*- on the last repetition, the right foot returns to the Wu Chi position as the hands push forward

.6. HOLDING AND MOVING THE BALL: LEFT
Left font forward. Inhale and raise the hands in front palms dawn. Exhale as the hands arc downward and to the rear. Hands end up Right hand at about head level, palm facing forward, right hand just in front of the left elbow palm facing up. Continue exhaling as the hands push forward, -*- as the hands are both in front of the body, they should rotate into a side by side pushing position and continue to their full extent. Inhale as the hands go back. * on the last repetition, the left foot returns to the Wu Chi position as the hands push forward.

7. LIFTING AND PUSH TO SIDES
Feet Shoulder width (Wu Chi). Inhale as the hands come up the center line, palms down then rotate to elbows down, palms forward. Exhale as the palms press outward, Inhale as the hands return. After the last repetition, the hands lower slowly to the sides,

8. LIFTING FISTS
Feet Shoulder width (Wu Chi). Hands in Sun Fists at the hips, elbows back. Inhale as the hands trace up the sides. Exhale as the hands trace back down the sides.

9. LIFTING AND PUSH TO ERONT
Feet Shoulder width (Wu Chi). Inhale as the hands come up the center 1 ine, pa 1 ids down then rotate to elbows down, palms forward. Exhale as the palms press forward. Inhale as the hands return. After the last repetition, the hands lower slowly to the sides.

10. ROLLING AND_LIFTING_THE. SHOULDERS
Feet Shoulder width (Wu Chi). Hands at side Inhale while raising hands to just outside of the ears, palms facing in. Hold breath and bend forward, hands move down in front of throat while elbows move outward, hands flip over, face down. Exhale as the hands press downward, straighten body simultaneously.

11. LIFTING FISTS WITH FINGER TOUCH
Feet in square horse (Ha Bo). Straighten legs and Inhale raising Sun Fists in front of the body approximately shoulder width apart. Hands form a Dragon's Houth. Exhale while lowering hands down center line looking through Dragon's Mouth, knees bend while lowering.

12 LIFTING PALMS TO SKY
Feet Shoulder width (Wu Chi). Inhale while raising hands up center line, palms up, at throat level, hands flip to palms forward, thumb and first finger connect, press forward fingertips facing and approximately 6 inches apart. Look at space between fingertips. Set, pinch, clench teeth, swallow and visualise saliva turning into steam as it reaches the Tan Tien. Hold for 5 seconds. Exhale as the hands are down.

13. OPENING AND WIPING
Feet Shoulder width (Wu Chi). Inhale as the arms raise out to the side and arc around to the front, hugging the self. Exhale rub downward, ns the hands reach the lower Tan T'ien they cross and return to their own sides and continue down.

14. LIFTING FISTS TURN TO REAR
Feet Together. Inhale and raise right Sun Fist to eye level, left Bun Fist raises to Just above the right elbow, turn to the right, bend down slightly, look at the right heel, Set, pinch clench teeth, swallow and visualize saliva turning into steam as it reaches the lower Tan T'ien. Hold for 5. Exhale while rotating to the front, lower hands. After a full set on the right, do the full set on the left.

15. LIFTING FISTS TO FRONT
Feet Shoulder width Wu Chi. Inhale raise Sun Fists up the front center line, backs of hands lead. Draw in the reigns, set, clench fists slightly, clench teeth, swallow and visualize saliva turning into steam as it reaches the lower Tan T'ien. Hold for 5. Exhale as the hands open and lower.

16. SLOW WALKING
Pivot to the right. Walk is slow and meditative, knees are
"kept slightly bent, a Ways stepping to the heel and rolling
to the toe. Inhale and step out to heel Exhale and shift weight.

THE SEATED PORTION:
Seated on the floor, preferably on a zafu or other supporting cushion. Hands normally rest on knees between exercises.

17. PUSHING FISTS LIFT TO SKY
Begin with hande in Sun Fists. Inhale and bring the fists along side of the body, palms up. Exhale as the hands are pushed forward in a vertical punch motion. Inhale and draw the hands back to the sides. Exhale as the hands blossom up the center line, as the hands reach an extended height above the head they open and arc out to the sides, and back to the sides as they again close in Sun Fists.
At this time, move off of the zafu.

18. LIFTING AND BENDING SPINE
Sitting in cross legged posture, place both hands behind the buttocks fingertips facing, the middle finger overlaps only enough to allow the adjacent fingertips to touch. Inhale as the back is arched, and face upwards. Exhale and roll forward beginning at the abdomen. and cont inue unt il the entire upper body is curved forward.

19. TAOIST PRAYER
With both legs stretched put forward, and parallel, place both hands on the knees. Inhale and place both palms together, draw hands back (to raid thigh on the first repetition, and to the lower Tan Tien on all others), then swoop forward and circle up and down the center line, hands should stop at upper Tan Tien level in sort of praying position. Hold for 5 seconds. Exhale and lower the hands to the knees.

20. ONE LEG PUSH DOWN
Begin in a semi-reclined position, supported by the arms, bent, hands on the floor, fingertips pointing forward, right leg straight out, and the left leg bent, parallel to the floor, ankle under the right knee. Inhale and Exhale three times while gazing at the right foot. Inhale straighten arms, look at the lower Tan Tien, hold for 5. Exhale and return to starting position. Repeat the same number of repetitions on the opposite side.
Return to zafu, cross legged position, hands resting on knees.

21. MOVE PALMS BACK AND FORTH
Exhale as the hands rotate around the body to the rear, palms facing to the body. Inhale as the palms rotate around to the front, then turn face down in front of the knees, fingertips pointing toward each other, about 6 inches apart, look at the space between the fingertips, hold for 5. Hands return to the knees after the last repetition.

22. CIRCLING PALMS VERTICALLY
Inhale and bring arms up parallel not touching each other, palms facing upward and to the face, arms up at about a 45 degree angle. Exhale as the right hand moves out and extends up and out, the left hand draws back to below the right elbow. Inhale as both hands turn over. Exhale as the left hand extends up and out, the right band draws back to below the left elbow.

23. HANDS PINCH AND SWALLOW
Inhale and turn the hands over face down in front of the knees fingertips facing toward each other about 6 inches apart, thumb and first finger Join. Set, pinch, clench, and swallow (watching the saliva turning to steam as it reaches the Tan Tien. Hold for 5. Exhale as the hands return to the knees breaking the connection between thumb and first finger.

24. HOLDING AND RUBBING TAN TIEN
Cup the left hand just below the lower Tan Tien, palm up, the right hand is placed on the Tan Tien. Inhale and Exhale 3 times. Inhale as the right hand rotates outward, upward. Exhale as the right hand continues to rotate inward, downward, (rotate three times).

25. SHEN CANDLE MEDITATION
Light a candle and place it so the flame is about eye level while sitting. Vith the hands rest ing on the knees in a cross legged pasture, stare at the candle flame approximately a minute for each three repetitions af the Chi Kung. Try not to blink or close the eyes no matter how much they may burn, this will increase Shen.

26. CLOSING CANDLE MEDITATION (5 repetitions)
Inhale. raise the hands to head level, approximately
shoulder width apart, paints forward.
Exhale and push the palms toward the flame. Inhale and draw the hands back.
Draw the attention more away from the flame and more to the hands with each repetition.
Exhale and lower the hands back to the knees.

27. RUBBING PALMS (8 repetitions)
Inhale and place left hand palm up and right hand palm, middle fingertips overlapping, down Just above the lap. Exhale and slide the hands together pa Ira to palm, then begt n to rotate to right hand palm up, left hand palm down. Inhale and continue the rotation, then slide the hands back out to where Just the middle fingertips overlap. Exhale and slide the hands together palm to palm, then begin to rotate to left hand palm up, right hand palm down. Inhale and continue the rotation, then slide the hands back out to where just the middle fingertips overlap. Exhale and lower the hands back to the knees.

28. EARTH MEDITATION (Begin with 5 breaths, in nose/out mouth) Place the hands in a mudra around the lower Tan Tien, finger overlapping at the bottom of the circle, thumbs touching at the top of the circle, elbows slightly forward. Look at a point about a foot in front of the eyes and down slightly, then gently close the eyes. The teeth are closed but not clenched, the tip of the tongue is touching the roof on the mouth just behind the front teeth.
Inhale and trace Chi from the lower Tan Tien down to the perineum and up the spine and over the top of the head. Exha]e and trace the Chi continuing over the head, down the face and front of the body, curving inwards at the sternum back to the lower Tan Tien.
Continue for approximately one minute for each three repetitions of the Chi Kung.

29. REACHING FORWARD
Extend both legs stralght out in front.
Inhale and bend forward, hands trace out to the feet, planing Just above the legs, then straighten the back as the hands circle out to the sides and return to approximately the hips. Exhale and bend forward, hands trace out to the feet, planing jnst above the legs, then stra ighten the back as the hands circle out to the sides and return to approximately the hips.

30. REACHING FORWARD WITH ARMS & LEGS
Inhale and bring the legs in to a cross legged posture, cross the arms in front of the chest and bend forward at the waist, then straighten the back. Exhale and extend the legs straight out in front, bend forward, hands trace out to the feet, planing just above the legs, then straighten the back as the hands circle out to the sides and return to approximately the hips.

31. SKY MEDITATION
Inhale and draw the hands together palms facing, circle forward, up, back, and down the center line, stopping at the middle Tan Tien in a sort of praying pose. The eyes close and focus inward. Visualize warmth filling the Heart, and extending outward ever Increasing in magnitude. Continue for approximately one minute for each three repetitions of the Chi Kung.
* At this time quiet sitting would be an auspicious idea.

SEALING THE ENERGY / SELF MASSAGE
Rub palms, front & back
Rub arms, front & back
Rub forehead
Rub eyebrows
Rub sides of nose
Circle thumbknuckle around eye sockets
Rub fingers around ears
Tug ears from top to bottom
Rub back of neck
Rub sides of body
Rub kidneys
Rub legs, down back, up front
Rub knees
Rub foot
Rotate ankle
Rub sole of foot with thumb (at Kidney 1)