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1 YMAA PUBLICATION CENTER YMAA is dedicated to developing the most clear and in-depth instructional materials to transmit the Oriental Healing legacy. Our books, videos and DVDs are created in collaboration with master teachers, students and technology experts with a single-minded purpose: to fulfill your individual needs in learning and daily practice. With firm will, patience, and perseverance, you may enjoy the many fruits of the Qigong garden. This downloadable document is intended as a sample only. To order this book, please click on our logo which will take you to the book s product page. An order button can be found at the bottom. We hope that you enjoy this preview and encourage you to explore the many other downloadable samples of books, music, and movies throughout our website. Most downloads are found at the bottom of product pages in our Web Store. Did you know? YMAA hosts one of the most active Qigong and martial arts forums on the internet? Over 5,000 registered users, dozens of categories, and over 10,000 articles. YMAA has a free quarterly newsletter containing articles, interviews, product reviews, events, and more. YMAA Publication Center ymaa@aol.com

2 MARTIAL ARTS QIGONG THE ESSENCE OF THE INTERNAL FOUNDATION OF TAIJIQUAN TAIJI QIGONG DR.YANG, JWING-MING

3 YMAA Publication Center Main Office: 4354 Washington Street Boston, Massachusetts, Copyright 1997 by Dr. Yang, Jwing-Ming All rights reserved including the right of reproduction in whole or in part in any form. Publisher s Cataloging-in-Publication (Provided by Quality Books, Inc.) Yang, Jwing-Ming The essence of taiji qigong : the internal foundation of taijiquan / Jwing-Ming Yang. 2nd ed. p. cm. (Martial arts qigong) Includes bibiographical references and index. Preassigned LCCN: ISBN: Ch i kung. 2. T ai chi ch uan. 3. Martial arts. 4. Alternative medicine. I. Title. II. Series. RA Y QBI Figures 2-4, 3-33, 3-34, 3-35, 3-36, 3-37, 3-38, 3-40, and 3-41 modified by Sarah Noack. Original images copyright 1994 by TechPool Studios Corp. USA, 1463 Warrensville Center Road, Cleveland, OH Disclaimer: The author and publisher of this material are NOT RESPONSIBLE in any manner whatsoever for any injury which may occur through reading or following the instructions in this manual. The activities, physical or otherwise, described in this material may be too strenuous or dangerous for some people, and the reader(s) should consult a physician before engaging in them. Printed in Canada. iv

4 Contents Contents About the Author viii Foreword by Pat Rice xii Preface First Edition xiv Preface Second Edition xvi Chapter 1. General Introduction Introduction The Definition of Qi and Qigong A Brief History of Qigong Categories of Qigong A Brief History of Taijiquan Qigong Theory General Concepts of Qigong Training Taijiquan and Qigong How to Use This Book Chapter 2. The Root of Taijiquan Yin and Yang The Concept of Yin and Yang, Kan and Li Yin and Yang in Taijiquan Chapter 3. Taiji Qigong General Training Concepts Fundamental Training Principles Warm-Up Qigong Still Taiji Qigong Moving Taiji Qigong Conclusion Appendix Translation and Glossary of Chinese Terms Index vii

5 About the Author About the Author Dr. Yang, Jwing-Ming, Ph.D. Dr. Yang, Jwing-Ming was born on August 11, 1946, in Xinzhu Xian ( ), Taiwan ( ), Republic of China ( ). He started his Wushu ( )(Gongfu or Kung Fu, ) training at the age of fifteen under the Shaolin White Crane (Bai He, ) Master Cheng, Gin-Gsao ( ). Master Cheng originally learned Taizuquan ( ) from his grandfather when he was a child. When Master Cheng was fifteen years old, he started learning White Crane from Master Jin, Shao-Feng ( ), and followed him for twenty-three years until Master Jin s death. In thirteen years of study ( A.D.) under Master Cheng, Dr. Yang became an expert in the White Crane Style of Chinese martial arts, which includes both the use of barehands and of various weapons such as saber, staff, spear, trident, two short rods, and many other weapons. With the same master he also studied White Crane Qigong ( ), Qin Na (or Chin Na, ), Tui Na ( ) and Dian Xue massages ( ), and herbal treatment. At the age of sixteen, Dr. Yang began the study of Yang Style Taijiquan ( ) under Master Kao Tao ( ). After learning from Master Kao, Dr. Yang continued his study and research of Taijiquan with several masters and senior practitioners such as Master Li, Mao- Ching ( ) and Mr. Wilson Chen ( ) in Taipei ( ). Master Li learned his Taijiquan from the well-known Master Han, Ching-Tang ( ), and Mr. Chen learned his Taijiquan from Master Chang, Xiang-San ( ). Dr. Yang has mastered the Taiji barehand sequence, pushing hands, the two-man fighting sequence, Taiji sword, Taiji saber, and Taiji Qigong. When Dr. Yang was eighteen years old, he entered Tamkang University ( ) in Taipei Xian to study Physics. In college he began the study of traditional Shaolin Long Fist (Changquan or Chang Chuan, ) with Master Li, Mao-Ching at the Tamkang College Guoshu Club ( )( A.D.), and eventually became an assistant instructor under Master Li. In 1971 he completed his M.S. degree in Physics at the National Taiwan University ( ), and then served in the Chinese Air Force from 1971 to In the service, Dr. Yang taught Physics at the Junior Academy of the Chinese Air Force ( ) while also teaching Wushu. After being honorably discharged in 1972, he returned to Tamkang College to teach Physics and resumed study under Master Li, Mao-Ching. From Master Li, Dr. Yang learned Northern Style Wushu, which includes both barehand (especially kicking) techniques and numerous weapons. In 1974, Dr. Yang came to the United States to study Mechanical Engineering at Purdue University. At the request of a few students, Dr. Yang began to teach Gongfu (Kung Fu), which resulted in the foundation of the Purdue University Chinese Kung Fu Research Club in the spring of While at Purdue, Dr. Yang also taught college-credited courses in viii

6 About the Author Taijiquan. In May of 1978 he was awarded a Ph.D. in Mechanical Engineering by Purdue. In 1980, Dr. Yang moved to Houston to work for Texas Instruments. While in Houston he founded Yang s Shaolin Kung Fu Academy, which was eventually taken over by his disciple Mr. Jeffery Bolt after he moved to Boston in Dr. Yang founded Yang s Martial Arts Academy (YMAA) in Boston on October 1, In January of 1984 he gave up his engineering career to devote more time to research, writing, and teaching. In March of 1986 he purchased property in the Jamaica Plain area of Boston to be used as the headquarters of the new organization, Yang s Martial Arts Association. The organization has continued to expand, and, as of July 1, 1989, YMAA has become just one division of Yang s Oriental Arts Association, Inc. (YOAA, Inc.). In summary, Dr. Yang has been involved in Chinese Wushu since During this time, he has spent thirteen years learning Shaolin White Crane (Bai He), Shaolin Long Fist (Changquan), and Taijiquan. Dr. Yang has more than twenty-nine years of instructional experience: seven years in Taiwan, five years at Purdue University, two years in Houston, Texas, and fifteen years in Boston, Massachusetts. In addition, Dr. Yang has also been invited to offer seminars around the world to share his knowledge of Chinese martial arts and Qigong. The countries he has visited include Canada, Mexico, France, Italy, Poland, England, Ireland, Portugal, Switzerland, Germany, Hungary, Spain, Holland, Latvia, South Africa, and Saudi Arabia. Since 1986, YMAA has become an international organization, which currently includes thirty-seven schools located in Poland, Portugal, France, Switzerland, Italy, Ireland, Holland, Hungary, Belgium, South Africa, the United Kingdom, Canada, and the United States. Many of Dr. Yang s books and videotapes have been translated into languages such as French, Italian, Spanish, Polish, Czech, Bulgarian, Dutch, Russian, and Hungarian. Dr. Yang has written twenty-two volumes on the martial arts and Qigong: 1. Shaolin Chin Na; Unique Publications, Inc., Shaolin Long Fist Kung Fu; Unique Publications, Inc., Yang Style Tai Chi Chuan; Unique Publications, Inc., Introduction to Ancient Chinese Weapons; Unique Publications, Inc., Qigong for Health and Martial Arts; YMAA Publication Center, Northern Shaolin Sword; YMAA Publication Center, Tai Chi Theory and Martial Power; YMAA Publication Center, Tai Chi Chuan Martial Applications, YMAA Publication Center, ix

7 About the Author 9. Analysis of Shaolin Chin Na; YMAA Publication Center, Eight Simple Qigong Exercises for Health; YMAA Publication Center, The Root of Chinese Qigong The Secrets of Qigong Training; YMAA Publication Center, Muscle/Tendon Changing and Marrow/Brain Washing Chi Kung The Secret of Youth; YMAA Publication Center, Hsing Yi Chuan Theory and Applications; YMAA Publication Center, The Essence of Taiji Qigong Health and Martial Arts; YMAA Publication Center, Qigong for Arthritis; YMAA Publication Center, Chinese Qigong Massage General Massage; YMAA Publication Center, How to Defend Yourself; YMAA Publication Center, Baguazhang Emei Baguazhang; YMAA Publication Center, Comprehensive Applications of Shaolin Chin Na The Practical Defense of Chinese Seizing Arts; YMAA Publication Center, Taiji Chin Na The Seizing Art of Taijiquan; YMAA Publication Center, The Essence of Shaolin White Crane; YMAA Publication Center, Back Pain Chinese Qigong for Healing & Prevention; YMAA Publication Center, Dr. Yang has also produced the following videotapes: 1. Yang Style Tai Chi Chuan and Its Applications; YMAA Publication Center, Shaolin Long Fist Kung Fu Lien Bu Chuan and Its Applications; YMAA Publication Center, Shaolin Long Fist Kung Fu Gung Li Chuan and Its Applications; YMAA Publication Center, Shaolin Chin Na; YMAA Publication Center, Wai Dan Chi Kung, Vol. 1 The Eight Pieces of Brocade; YMAA Publication Center, Chi Kung for Tai Chi Chuan; YMAA Publication Center, Qigong for Arthritis; YMAA Publication Center, Qigong Massage Self Massage; YMAA Publication Center, Qigong Massage With a Partner; YMAA Publication Center, Defend Yourself 1 Unarmed Attack; YMAA Publication Center, Defend Yourself 2 Knife Attack; YMAA Publication Center, x

8 About the Author 12. Comprehensive Applications of Shaolin Chin Na 1; YMAA Publication Center, Comprehensive Applications of Shaolin Chin Na 2; YMAA Publication Center, Shaolin Long Fist Kung Fu Yi Lu Mai Fu & Er Lu Mai Fu; YMAA Publication Center, Shaolin Long Fist Kung Fu Shi Zi Tang; YMAA Publication Center, Taiji Chin Na; YMAA Publication Center, Emei Baguazhang 1; Basic Training, Qigong, Eight Palms, and Applications; YMAA Publication Center, Emei Baguazhang 2; Swimming Body Baguazhang and Its Applications; YMAA Publication Center, Emei Baguazhang 3; Bagua Deer Hook Sword and Its Applications; YMAA Publication Center, Xingyiquan 12 Animal Patterns and Their Applications; YMAA Publication Center, Simplified Tai Chi Chuan Simplified 24 Postures & Standard 48 Postures; YMAA Publication Center, Tai Chi Chuan & Applications Simplified 24 Postures with Applications & Standard 48 Postures; YMAA Publication Center, White Crane Hard Qigong; YMAA Publication Center, White Crane Soft Qigong; YMAA Publication Center, Xiao Hu Yan Intermediate Level Long Fist Sequence; YMAA Publication Center, Back Pain Chinese Qigong for Healing and Prevention; YMAA Publication Center, The Scientific Foundation of Chinese Qigong; YMAA Publication Center, xi

9 Foreword Foreword In the past few years, the general populace of the U.S. has been facing a radical reexamination of the state of our health care system. Not only has this investigation included wide-ranging debates on how health care is delivered and who pays the bills, it also has brought us to a different vantage point for examining our philosophical approach to health and well-being. We have been forced to reexamine our involvement in our own health care by the realizations that many new diseases and dysfunctions are rising up to challenge us, and that the world has become so closely connected that what affects people on one continent will soon be active throughout the global village. Swiftly we made the discovery that we must be responsible for our own state of health; we have understood that we are either our own best friend or our own worst enemy when it comes to caring for ourselves. The requirement that we care for ourselves selfcare has brought us to a need for effective methods of regaining or maintaining our state of well-being. We have been turning to what was first called alternative health practices and then soon termed complementary health practices. These changes in our approach are not due to the lack of skills among contemporary medicine practitioners nor to dearth of research and empirical proofs. Never have we had better medicines, machines, and methods, nor better proof of their effectiveness. Modern medicine has not failed us; the state of medical research and care and research has never been higher. Why then are so many people unhealthy? What has happened is that we allowed ourselves to become dependent upon someone else or something else to fix our ailments, our bodies, our lives. These repairs have accomplished much, but too often they are not complete or not permanent. As we look around us for models of good health, we see that people who are bright, energetic, stress-free, happy in short, healthy are those who take care of themselves, and we ask what they are doing that makes them healthy and keeps them in that state. People who take care of their health care for themselves in all areas physical, mental, emotional, psychological, and spiritual and those who have the best success in those regards, have discovered methods that care for all aspects at the same time. What they have discovered is the catalyst that makes all health care really work: the realization of the wholeness of our being. Many people have been fortunate enough to discover the traditional oriental exercise and practices that emphasize the development of these connections: the practices of Qigong and Taiji. Until very recently, few people had heard of either of these, but over the past decade much information has come to light and been documented in terms that make research results acceptable in our culture, and now nearly everyone knows at least a little about them. In this light, it is important that, as we turn to ancient and little known forms of health practice, we have a contemporary and thorough guide. Dr. Yang is the best possible person to be this guide. His own credentials are well documented, and as a member of the faculty of A Taste of China for many years, he has consistently xii

10 Foreword been very well received by students as he presented information on a variety of topics associated with Chinese health practices in general, and Taijiquan and Qigong specifically. As director of A Taste of China, an organization which since 1983 has promoted Chinese martial arts in general and presented international seminars, and national and international tournaments, I have been pleased to include Dr. Yang as one of our most popular presenters. His depth of knowledge and his superb teaching style make him among the most valuable members of this community. His background and training are very suitable to the subject of internal development, combining personal experience with a scholarly approach. He is able to present the setting and history of Qigong and Taiji without overemphasizing the relationship of background to the actual practices. He uses terms that have been in place for centuries and brings them into current usage, and he includes the right amount of information to acquaint us with the concepts. It s the mark of a cultured person to be able to combine the ancient with the modern, the esoteric with the common, the physical with the mental, and the theory with the practice, and Dr. Yang does these brilliantly. His style of explaining makes the information accessible; the personal touch of addressing the reader directly involves us in the process he is describing, stimulates interest, and reassures us that we can accomplish these exercises and achieve the desired results. It s user friendly in the same way that directions are effectively given for accessing information from other sources, that is, with clean outlines, plain language, clearly marked cautions, and complete illustrations. His teaching style matches his writing and literary style; simple, direct, thorough. He has respect for his readers but makes no assumptions about our level of expertise, and he speaks to us neither over our heads nor beneath our dignity. In this book, as in his others, he has developed a style that explains as clearly as possible in the medium of print and paper what you are supposed to do and feel, and why. As we rediscover our bodies and our minds and make the connections that were always there to be made, it is important to have this resource, whose greatest value is that it leads us gently and effectively in the right way of practice and understanding, and that it helps us achieve our goal of health and well-being. Pat Rice Director, A Taste of China Winchester, Virginia July 10, 1998 xiii

11 Preface Preface First Edition In the last twenty years, the Chinese concept of Qi has gradually come to be understood by the Western public and accepted by modern medical society. It is now believed that Qi is the bioelectricity circulating in the human body. It is only in the last twenty years that the field of bioelectricity has gradually opened up in modern science. Because of the interest in this new field of study, and also because of the more open communication with Chinese culture, this field will probably bloom in the next twenty years. The most obvious indications of this are the widespread acceptance of acupuncture treatment for illness and the popularity of Qigong and Taijiquan. Surprisingly, the main reason for the popularity of Taijiquan is not its martial potential, but rather its ability to improve health. Although it is a martial art, Taijiquan brings the practitioner to a high level of body relaxation, calmness, and peace of mind. Most important of all, it improves the internal Qi circulation, which is the key to maintaining health and curing many illnesses. Unlike other internal martial styles such as Xingyiquan, Bagua, and Liu He Ba Fa, the beginning training of Taijiquan is completely relaxed and the use of the muscles is reduced to a minimum. Because of this, it can be practiced by people of all ages. According to my personal teaching experience, a large percentage of people beginning Taiji are ill or elderly. Especially in China, Taiji is well known for its ability to improve or even cure many illnesses, notably problems of the stomach, lungs, heart, kidneys, high blood pressure, arthritis, mental disorders, and many others. Once you understand the principles of Qigong and Taiji training theory, you will be able to understand how this can be. Although Taijiquan can give you a relaxed body and a calm mind, the most important benefit you can gain is a higher level of understanding of life and nature. Taiji leads you to the path by which you can use energy to communicate with nature. This is the path to both physical health and mental or spiritual health. Once you have achieved this, how can you wonder about or be unsure of the meaning of life? The Qigong sets used in Taijiquan are simple exercises which give you a feeling for your Qi, and start you on the road to understanding how to work with your Qi. It does not just improve your Qi circulation, it is the key to the successful practice of Taijiquan for either health or martial purposes. In fact, there is not much difference between Taiji Qigong and Taijiquan itself. All of the requirements for correct practice are exactly the same for both of them. The only difference is that the Qigong forms are much simpler than the Taijiquan movements. This allows the practitioner to concentrate all of his effort on improving his ability to feel inside his body. Some of the forms in the Qigong sets are actually simplified movements adapted from the Taijiquan sequence. xiv

12 Preface There are a number of different styles of Taijiquan, each with their own Qigong sets. In this book I will introduce the ones which have been passed down to me from my masters. The first chapter will review the historical background of Qigong and Taijiquan, and introduce the general theoretical and training concepts of Qigong. The second chapter will discuss the root or essence of the Taiji training theory: Yin and Yang. Finally, the third chapter will introduce the Taiji Qigong exercises. Dr. Yang, Jwing-Ming Boston, 1993 xv

13 Preface Preface Second Edition Since Chinese acupuncture was introduced to the West, the concept of Qi and its circulation in the human body has gained recognition and acceptance from both physicians and the public. More and more people in this country are turning to acupuncture treatments or trying Qigong to improve their health. As they gain knowledge and experience the wonderful benefits of their practice, the reputation of these Oriental arts increases. Practicing Qigong (which is the science of working with Qi, the living energy within the body) can not only enhance your health and mental balance, but can also cure a number of illnesses, decreasing the need for medicines and drugs. Qigong uses both still and moving meditation to increase and regulate the Qi circulation. When you practice regularly, your mind will gradually grow calm and peaceful, and your whole being will start to feel more balanced. However, the most important result of regular Qigong practice is the discovery of the inner world of your body s energy. Through sensing, feeling and examining your inner experiences, you will begin to understand yourself not only physically, but also mentally and energetically. This science of internal sensing, which the Chinese have been studying for hundreds of years, is mostly ignored in the West. However, in today s busy and confusing society, this training is especially vital. With the peace, calmness and energetic smoothness that Qigong can provide, you will be better able to relax and enjoy your daily work, and perhaps even find real happiness. I believe that it is very important for the West to learn, study, research, and develop this scientific internal art immediately and on a wide scale. I believe that it can be very effective in helping people, especially young people, to cope with the confusing and frightening challenges of life. The general practice of Qigong balances the inner energy of our lives, and can be both healing and instructive to its practitioners. Older people especially will find that it will maintain their health and even slow the aging process, as well as maintaining a healthy body. In addition, Qigong can help older people to conquer depression, and improve their quality of life. I am confident that people in the West will realize that Qigong practice will give them a new perspective on themselves and the universe of energy which they both create and inhabit. During the last thirteen years, I have traveled all over the world to share my knowledge of Qigong and Chinese martial arts. One of the hot subjects that I am frequently asked about is Taiji Qigong. Through Taiji Qigong practice, countless Taijiquan practitioners have had their eyes opened to the inner feeling of Qi, and have learned how to balance and manipulate it creatively and constructively. From this feeling and understanding, these practitioners learn how to adopt Taijiquan practice into their daily lives both physically and mentally. This is because Taiji Qigong is the foundation of Taijiquan practice. Once you comprehend this and can access the deep feeling of this foundation, your Taijiquan practice will evolve into a deeper and more profound art. xvi

14 Preface I am very happy to see this new version of The Essence of Taiji Qigong become available to the public. Other than correcting some minor errors found in the earlier edition, I have also changed all of the Chinese spelling into the Pinyin system, which has become more popular both in laymen and academic circles. After you have read this book, if you find yourself interested in knowing more about Chinese Qigong, you may refer to other books I have written on this subject. Beginner Level: 1. Qigong for Health and Martial Arts 2. Eight Simple Qigong Exercises for Health (Special Qigong style) 3. Arthritis The Chinese Way of Healing and Prevention (Special Qigong treatment) 4. Back Pain Chinese Qigong for Healing and Prevention (Special Qigong treatment) Intermediate Level: 1. Qigong Massage General Massage Advanced Level: 1. The Root of Chinese Qigong 2. Muscle/Tendon Changing and Marrow/Brain Washing Chi Kung 3. The Essence of Shaolin White Crane Companion videotapes are also available for many of the above publications. You may obtain a free catalog from YMAA Publication Center. Dr. Yang, Jwing-Ming Boston, January 7, 1998 xvii

15 Chapter 3: Taiji Qigong Figure Figure circle your right hand to in front of your left hand (Figure 3-173) and upward to chest level (Figure 3-174). Keeping your weight in the center, exhale and turn your body to the right. The hands naturally follow the turn of the body (Figure 3-175). Once your body is turned, inhale and press your right hand down and lift your left arm up to chest height while moving your left leg to the side of the right leg (Figure 3-176). Then exhale and turn your body to the left, letting your hands follow naturally (Figure 3-177). Continue by stepping your right leg to the right as you switch your hands, and then turn to the right as you start shifting your weight to the right leg. Feel the center like a cylinder running straight up the inside of your body. Repeat as many times as you wish. The arms should be very light, and should float around like clouds. The main purpose of this exercise is to loosen the waist and spine, and also to learn how to direct the power from the legs to the hands with a rotating motion. 2. Diagonal Flying (Xie Fei Shi) Start in the Bow and Arrow Stance with your left hand in front of your face and your right hand out to your side at lower chest height (Figure 3-178). As you inhale, rotate your body slightly to the left. As you turn, rotate your left arm so that the palm is facing down, pull your right arm in and rotate it so that the hand is palm up under the left hand, and also pull in your right leg next to your left leg (Figure 3-179). Step your right leg out to the right front. As you exhale, shift sixty percent of your weight forward onto your right leg, rotate your body toward the right leg, and separate your arms (Figure 3-180). The movement of the right arm is pow- 128

16 Moving Taiji Qigong Figure Figure Figure Figure

17 Chapter 3: Taiji Qigong Figure Figure ered by the rotation of the body. The right arm should not go out past the side of the body. Next, inhale and rotate your body slightly to your right. At the same time, rotate your right arm so the palm faces down, draw in the left arm and rotate it so that the hand is palm up under the right hand, and draw in your left leg (Figure 3-181). Step your left leg out to your left front, then exhale and shift your body forward. At the same time, rotate your body toward the left leg and separate your arms so that you end up in the position from which you started. While practicing this movement you should arc in your chest as you inhale, and expand it as you exhale. This exercise is very useful for regulating the Qi in the lungs and kidneys. 3. Twist Body and Circle Fists (Pie Shen Chui) Step your right leg forward and touch the heel down, and at the same time move your right arm across your body (Figure 3-182). As you exhale, shift your weight forward and twist your body so that your foot turns to the right front and your right arm circles clockwise in front of your chest (Figure 3-183). Your left arm moves with your body. Inhale and step your left leg forward and touch the heel down, and at the same time start lowering your right arm and moving your left arm across your body. Then exhale and rotate your body to the left so that your left foot turns to the left front and your left arm circles counterclockwise up and to your left (Figure 3-184). Your right arm moves with your body. Remember that the waist 130

18 Moving Taiji Qigong Figure Figure Figure Figure

19 Chapter 3: Taiji Qigong Figure Figure always directs the movement of the arms. Practice at least ten times. 4. Stepping Leg (Cai Tui) Stepping leg is used to train balance and also to strengthen the knees. Inhale and step your left leg forward with the toes facing about thirty degrees to the left (Figure 3-185). Shift your weight to the left leg and at the same time slowly kick out with your right heel while pushing your left hand forward and exhaling (Figure 3-186). Inhale and step your right leg forward with the toes pointing about thirty degrees to the right (Figure 3-187), and then exhale and slowly kick the left leg out while pushing the right hand forward (Figure 3-188). While you are pushing one hand out, the other should pull back to your waist with the palm facing upward. Practice ten times. 5. Brush Knee and Step Forward (Lou Xi Yao Bu) Stand in the Bow and Arrow Stance with the right leg forward, your right hand at your waist, and your left hand pushing forward (Figure 3-189). Inhale and start to circle your right 132

20 Moving Taiji Qigong Figure Figure arm clockwise across your chest (Figure 3-190). As you exhale, rotate your body to the right, pivot your right foot to the right front corner, and push your left hand to your right. As you do this you are also shifting your weight to your front leg, and your right hand continues to circle down and to your right (Figure 3-191). Still exhaling, lift your left knee to waist height, circle your left arm down to brush past your knee, and circle your right arm back and up to by your right ear (Figure 3-192). Inhale and step your left leg forward (Figure 3-193). As you exhale, shift your weight forward, rotate your body to the front, push forward with your right hand, and draw your left arm back and down (Figure 3-194). Then repeat the entire sequence to the other side. Figure

21 Chapter 3: Taiji Qigong Figure Figure Figure Figure

22 Moving Taiji Qigong Figure Figure Practice ten repetitions. 6. Repulse Monkey (Dao Nian Hou) Start in the Four-Six Stance with your right leg forward, your right hand pushing forward, and your left hand at your waist (Figure 3-195). Next, inhale and rotate your right arm so the palm faces up, and at the same time circle your left hand back and up to behind your left ear while lifting your right leg up (Figure 3-196). Use the momentum of lifting your right leg to rotate your body and pivot on your left foot so that the toes face forward. Your left hand should reach the vicinity of your ear about this time (Figure 3-197). Then step your right leg back, exhale and shift your weight to the right leg, and at the same time push your left hand forward while withdrawing your right hand back to your waist (Figure 3-198). Continue the same movement with the other leg and keep stepping backward ten times. 7. Snake Creeps Down (She Shen Xia Shi) One Leg (Jin Ji Du Li) and Golden Rooster Stands on Start in the Bow and Arrow Stance with the left palm pushing forward and the right hand raised behind you (the Single Whip posture)(figure 3-199). As you inhale, shift your weight 135

23 Index Abdomen, 24, 28, 47-48, 50-51, 57, 59-61, 66, 71-72, 76-77, 85, 88, 92, 95-96, , 110, Abdominal Breathing, 33, 46-48, 51, 55, 88, , 155 Acupuncture, 4-8, 12-14, 20, 74-75, , , , 154 Ai, 10 An Yang, 5 An, 2, 4-9, 11-17, 19-21, 24, 26-28, 30-33, 36, 39, 41, Arcing the Arms, 80, 144 Arm, 55, 62-64, 81, 97, , 120, , 128, 130, , 135 Ba Duan Jin, 8, 12 Baguazhang, 8, 15 Baihui, 50 Bao Pu Zi, 6 Bao Shen Mi Yao, 8 Bian Que, 5, 8 Bian Shi, 5 Big Python Softens its Body, 88, 115 Bioelectricity, 2, Brass Man, 7-8, Breathing, 5, 7, 12-13, 22, 25, 27-34, 41, 46-51, 53-56, 71-73, 75-80, 82-83, 87-88, 90, 100, 103, 118, 128, 138, , 147, 151, 155 Brush Knee and Step Forward, 133 Buddhist Breathing, 47, 71-73, 77, 79, 155 Cancer, 13, 37 Chan, 6 Chang, 17, Changqiang, 73-74, 141, 152 Chen Family, 17, 141 Chen Jia Gou, 17 Cheng Bi, 16 Chest, 21, 57, 61-64, 66, 80, 82, 88, 90, 92-93, 95, 97, , , , , 114, 116, 118, , , 130, 132, 135, 137 Chun Qiu, 10 Coiling, 64, 66, 87, 103, 116, 118, 124 Conception Vessel, 34, 45-46, 50, 70, 145, 148 Confucius, 10, 31 Da Jin, 49 Da Mo, 6-7, 13 Da Qiao, 75, 142 Dan Tian, 24-26, 29-30, I NDEX Dao De Jing, 5, 10 Dao Jia, 10 Dao Jiao, 6, 10 Dao, 1, 3, 5-7, 10, 16, 28-29, 48 Daoist Breathing, 47, 71-73, 76-78, 143 Di Li Shi, 4 Di Qi, 2 Di, 2, 4-5 Diagonal Flying, 130 Dian Mai, 14 Dian Xue, 14 Diaphragm, 27, 60, 144 Drill Forward and Pull Back, 105 Du Mai, 34 Eagle Attacks its Prey, 98 Eagle Style, 8 Eastern Han dynasty, 5 Eight Pieces of Brocade, 8, 12, 57, 140, 158 Eight Trigrams, 8, 42, 44, 140, 146 Eight Vessels, 19, 70, 146, 148 Electromotive Force, 20, 44 Embracing the Moon on the Chest, 80 Emei, 15 Expand the Chest to Clean the Body, 90 Fa Jin, 49 Fan Fu Hu Xi, 47 Fan Hu Xi, 71, 143 Feng Shui Shi, 4 Fengfu, Fire Qi, 30, 41-42, 144 Four Phases, 44 Ge Hong, 6 Ge Zhi Yu Lun, 7, 144, 155 Golden Rooster Stands on One Leg, 137 Golden Rooster Twists its Wings, 112 Gongfu, 3, 7, 14, 30 Governing Vessel, 34, 45-46, 50, 70, 74-75, , 143, , 149 Guardian Qi, 19, 35, 71, 103, 152 Gui Qi, 40 Han dynasty, 4-5, He Style, 18 He, 5-8, 10, 14-15, 17-18, 20, 22, 32, 43, 49 Hebei province, 18 Henan, 5, 17 Hou Tian Fa, 16 Hou Tian Qi, 23 Hu Bu Gong, 8 Hua Jin, 49 Hua Tuo, 6 Huan, 24, 29 Huiyin, Huo Long Gong, 8 I Qing, 3-5 Jade Pillow, 75, 154 Jia Gu Wen, 5 Jiaji, 74-75, 145 Jiang Fa, 17 Jiao Hua Gong, 8 Jin dynasty, 6 Jin Race, 8, 150 Jin Zhong Zhao, 14 Jin, 5-8, 12, 14, 17, 34-35, 45-46, 48-49, 51 Jing Zi, 23 Jing, 5-8, 10, 22-24, 28-29, 37 Kan, 39, 41-44, 49, 51 Lan Shi Mi Cang, 7 Lao Zi, 5, 7, 10 Laogong, Large Bear Encircles the Moon, 108 Left and Right Yin and Yang, 106 Li Er, 5 Li Guo, 7 Li Style, 18 Li, 4-5, 7, 16-18, 28, 39, 41-44, 49, 51 Lian Qi, 11 Liang dynasty, 4-6, 13, 16 Lingtai, 74, Lion Rotates the Ball, 99 Liu He Ba Fa, 15 Living Buddha Holds up the Heavens, 110 Mai, 14, 34 Managing Qi, 19, 154 Martial Qigong, 4, 7-8, 10, 13-15, 32-33, 35, 55 Medical Qigong, 6, 12-13, 152 Mencius, 10 Mian, 29 Ming dynasty, 8, 17 Ming Lang Ying Qi Xiu Lei Gao, 17 Ming Shi Fang Ji Zhuan, 17 Mingmen, 74, 147 Nan Hua Jing, 5 Nan Jing, 5, 8 Nan Lei Ji Wang Zheng Nan Mu Zhi Ming, 17 Nei Dan, 7, 9-10, 15, 33, 35, 49 Nei Gong Tu Shuo, 8 Nei Gong, 8 Nei Jin, 34, Nei Jing, 5 Normal Breathing, 47-48, 50-51, 71 One Breath Cycle,

24 Index Original Jing, 23-24, 29, 37 Ping, 10, 16, 18, 25 Pour the Qi into the Baihui, 92 Push, 25-27, 34, 48, 55, 66, 71, 73, 93-95, , , , 135, 140, 151 Pushing, 26-27, 48-49, 54-55, 57, 66, 68, 71, 78, 90, 92-94, 101, 103, 108, 112, , , 135, 137, 151 Qi Huo, 30 Qi, 1-35, 37, Qian Jin Fang, 7 Qiao Men, 49 Qigong, 1-16, 18-27, 29-37, 39-47, Qing dynasty, 5-6, 8-9 Regulating the Body, 22, 25, 54-55, 71 Regulating the Breath, 25, 27 Regulating the Mind, 11, 22, 29, 55, 71 Regulating the Qi, 13, 22, 25, 31, 55, 71, 130 Regulating the Spirit, 55, 71 Regulating, 11, 13, 22, 25, 27-29, 31-32, 53-56, 71, 87, 128, 130, 139 Religious Qigong, 4, 6, Ren Mai, 34 Ren Qi, 2 Ren Zong, 8 Ren, 2, 5-6, 8, 10-11, 17, 29, 34 Repulse Monkey, 135 Reverse Abdominal Breathing, 33, 46-48, 51, 55, 88, 143 Reverse Breathing, 47-48, 51, 71, 76-77, 103, 143 Rocking Set, 87, 120 Rotating the Ball, 66, 126, 155 Rotating, 63, 66, 99, 108, 116, 121, 126, 128, 155 Ru Jia, 10 Ru Men Shi Shi, 7 Ruan Jin, 49 San Bao, 22 San Cai, 3, 5 San Gong, 14 San Shi Qi Shi, 16 San Yuan, 22 Scholar Qigong, 10 Shaanxi province, 17 Shang dynasty, 5 Shaolin Temple, 6, 13 Shaolin, 6-7, Shen, 6-8, 11, 16, 22-25, 29, 32 Shi Er Duan Jin, 8 Shi Er Zhuang, 8 Sitting Meditation, Small Circulation, 69-71, 73, 76-77, 80, 85, 142, 149, Small Nine Heaven, 16, 153 Snake Creeps Down, 137 Song dynasty, 7-8, 17 Song Hui Zong, 16 Southern Song dynasty, 8 Stand Still to Regulate the Breathing, 88 Standing Still Meditation, 69-70, 80, 82 Stationary Taiji Qigong, 88, 144 Stepping Leg, 132 Suan Ming Shi, 4 Sui, 7 Sun Style, 18, 158 Tai Yang, 8, 44 Taiji Qigong, 2, 15, 21, 31, 33-36, 43-45, 51 Taiji, 2, 7, 15, 17, 21, 31, 33-36, 39, 43-45, 47-49, Taijiquan, 2, 7, 15-18, 32-34, 39, 43-47, Tailbone, 73, 75, 78-79, 141, 152 Tang dynasty, 16 Thirteen Postures Old Form, 18 Three Gates, 73, 80, 149, 154 Tian Qi, 2, 23, 37 Tian, 2, 5, 11, 16-17, 23-26, 29-30, 37, Tiao Qi, 22, 31 Tiao Shen, 22, 25, 32 Tiao Xi, 22, 27 Tiao Xin, 22, 29 Tie Bu Shan, 14 Tie Sha Zhang, 14 Tiger Step Gong, 8, 145 Tile Hand, 87, 151 Ting Jin, 49 Tong Ren Yu Xue Zhen Jiu Tu, 8 Tui Jin, 49 Turn Your Head to Look at the Moon, 114 Twelve Channels, 19 Twelve Pieces of Brocade, 8, 147, 149 Twelve Postures, 8, 149 Twist Body and Circle Fists, 132 Two Breath Cycle, Two Poles, 44, 150 Up and Down Coiling, 116 Wai Dan, 7, 9-10, 14-15, 33, 35 Wai Gong, 14 Wai Jin, 34, Wai Tai Mi Yao, 7 Walking Taiji Qigong, Wang Tao, 7 Wang, Zong, Yue, 17, 43 Wardoff, 123 Water and Fire Mutually Interact, 107 Water Qi, 41-42, 142, 152 Wave Hands in Clouds, 34, 128, 154 Wei Qi, 19 Weilu, 73-74, 152 White Crane Relaxes its Wings, 104 Wrists, 63, 66, 68, Wu Style, 18, 158 Wuji Qigong, 15 Wuji, 15, 34, Wuu Style, 18 Xi Sui Jing, 7 Xi, 6-7, 11-12, 16-17, 22, 27-29, 47 Xian Tian Qi, 23, 37 Xiao Jiu Tian, 16 Xiao, 10, 16 Xin, 10, 22, 25, 28-29, Xingyiquan, 8, 15 Xiu Qi, 11 Yang Shen Fu Yu, 8 Yang Shen Jue, 7 Yang Shen Yan Ming Lu, 6 Yang Style, 18 Yang Style, 158 Yang, 1-2, 5-8, 13, 15-20, 28, 34-35, Yi Fang Ji Jie, 8 Yi Jin Jing, 7 Yi, 5, 7-8, 10-11, 14, 17-18, 21, 24-28, 30-35, 41-47, Yin Jin, 49 Yin, 1-2, 5, 13, 15-16, 18-20, 28, 30, 33-35, Ying Gong, 14 Ying Jin, 49 Ying Qi, 17, 19 Yongquan, 26 You, 2-5, 9-13, 15-37, 39-44, 46-48, Yuan Jing, 23 Yuan Qi, 23 Yue Fei, 8, Yun, 17, 29 Yuzhen, 74-75, 154 Zhan Guo, 10 Zhao Bao Style, 18 Zheng Fu Hu Xi, 47 Zheng Hu Xi, 71 Zhong, 5, 10, 14 Zhou dynasty, 5 Zhu Bing Yuan Hou Lun, 7 Zhuan Qi Zhi Rou, 5 Zhuang Zhou, 10 Zhuang Zi, 5, 10 Zou Jin, 49 Zuan Jin,

25 BOOKS FROM YMAA 6 HEALING MOVEMENTS B REFLECTIONS ON TAI CHI CHUAN B INSIGHTS INTO TAI CHI CHUAN A STRING OF PEARLS B582 A WOMAN S QIGONG GUIDE B833 ADVANCING IN TAE KWON DO B072X ANCIENT CHINESE WEAPONS B671 ANALYSIS OF SHAOLIN CHIN NA 2ND ED. B0002 ARTHRITIS RELIEF CHINESE QIGONG FOR HEALING & PREVENTION, 3RD ED. B0339 BACK PAIN RELIEF CHINESE QIGONG FOR HEALING & PREVENTION 2ND ED. B0258 BAGUAZHANG B300 CHIN NA IN GROUND FIGHTING B663 CHINESE FAST WRESTLING THE ART OF SAN SHOU KUAI JIAO B493 CHINESE FITNESS A MIND / BODY APPROACH B37X CHINESE TUI NA MASSAGE B043 COMPLETE CARDIOKICKBOXING B809 COMPREHENSIVE APPLICATIONS OF SHAOLIN CHIN NA B36X DR. WU'S HEAD MASSAGE ANTI-AGING AND HOLISTIC HEALING THERAPY B0576 EIGHT SIMPLE QIGONG EXERCISES FOR HEALTH, 2ND ED. B523 ESSENCE OF SHAOLIN WHITE CRANE B353 ESSENCE OF TAIJI QIGONG, 2ND ED. B639 EXPLORING TAI CHI B424 FIGHTING ARTS B213 INSIDE TAI CHI B108 KATA AND THE TRANSMISSION OF KNOWLEDGE B0266 LIUHEBAFA FIVE CHARACTER SECRETS B728 MARTIAL ARTS ATHLETE B655 MARTIAL ARTS INSTRUCTION B024X MARTIAL WAY AND ITS VIRTUES B698 MIND/BODY FITNESS B876 NATURAL HEALING WITH QIGONG THERAPEUTIC QIGONG B0010 NORTHERN SHAOLIN SWORD, 2ND ED. B85X OKINAWA S COMPLETE KARATE SYSTEM ISSHIN RYU B914 POWER BODY B760 PRINCIPLES OF TRADITIONAL CHINESE MEDICINE B99X QIGONG FOR HEALTH & MARTIAL ARTS 2ND ED. B574 QIGONG FOR LIVING B116 QIGONG FOR TREATING COMMON AILMENTS B701 QIGONG MASSAGE 2ND ED. FUND. TECHNIQUES FOR HEALTH AND RELAXATION B0487 QIGONG MEDITATION EMBRYONIC BREATHING B736 QIGONG MEDITATION SMALL CIRCULATION B0673 QIGONG, THE SECRET OF YOUTH B841 ROOT OF CHINESE QIGONG, 2ND ED. B507 SHIHAN TE THE BUNKAI OF KATA B884 SUNRISE TAI CHI B0838 SURVIVING ARMED ASSAULTS B0711 TAEKWONDO ANCIENT WISDOM FOR THE MODERN WARRIOR B930 TAEKWONDO SPIRIT AND PRACTICE B221 TAO OF BIOENERGETICS B289 TAI CHI BOOK B647 TAI CHI CHUAN 24 & 48 POSTURES B337 TAI CHI CHUAN MARTIAL APPLICATIONS, 2ND ED. B442 TAI CHI CONNECTIONS B0320 TAI CHI SECRETS OF THE ANCIENT MASTERS B71X TAI CHI SECRETS OF THE WÜ & LI STYLES B981 TAI CHI SECRETS OF THE WU STYLE B175 TAI CHI SECRETS OF THE YANG STYLE B094 TAI CHI THEORY & MARTIAL POWER, 2ND ED. B434 TAI CHI WALKING B23X TAIJI CHIN NA B378 TAIJI SWORD, CLASSICAL YANG STYLE B744 TAIJIQUAN, CLASSICAL YANG STYLE B68X TAIJIQUAN THEORY OF DR. YANG, JWING-MING B432 THE CUTTING SEASON B0821 THE WAY OF KATA A COMPREHENSIVE GUIDE TO DECIPHERING MARTIAL APPS. B0584 THE WAY OF KENDO AND KENJITSU B0029 THE WAY OF SANCHIN KATA B0845 TRADITIONAL CHINESE HEALTH SECRETS B892 TRADITIONAL TAEKWONDO CORE TECHNIQUES, HISTORY, AND PHILOSOPHY B0665 XINGYIQUAN, 2ND ED. B416 more products available from... YMAA Publication Center, Inc Washington Street Roslindale, MA ymaa@aol.com YMAA PUBLICATION CENTER

26 VIDEOS FROM YMAA ADVANCED PRACTICAL CHIN NA 1, 2 ARTHRITIS RELIEF CHINESE QIGONG FOR HEALING & PREVENTION BACK PAIN RELIEF CHINESE QIGONG FOR HEALING & PREVENTION CHINESE QIGONG MASSAGE SELF CHINESE QIGONG MASSAGE PARTNER COMP. APPLICATIONS OF SHAOLIN CHIN NA 1, 2 EMEI BAGUAZHANG 1, 2, 3 EIGHT SIMPLE QIGONG EXERCISES FOR HEALTH 2ND ED. ESSENCE OF TAIJI QIGONG NORTHERN SHAOLIN SWORD SAN CAI JIAN & ITS APPLICATIONS NORTHERN SHAOLIN SWORD KUN WU JIAN & ITS APPLICATIONS NORTHERN SHAOLIN SWORD QI MEN JIAN & ITS APPLICATIONS QIGONG: 15 MINUTES TO HEALTH SHAOLIN KUNG FU BASIC TRAINING 1, 2 SHAOLIN LONG FIST KUNG FU TWELVE TAN TUI SHAOLIN LONG FIST KUNG FU LIEN BU CHUAN SHAOLIN LONG FIST KUNG FU GUNG LI CHUAN SHAOLIN LONG FIST KUNG FU YI LU MEI FU & ER LU MAI FU SHAOLIN LONG FIST KUNG FU SHI ZI TANG SHAOLIN LONG FIST KUNG FU XIAO HU YAN SHAOLIN WHITE CRANE GONG FU BASIC TRAINING 1, 2, 3 SIMPLIFIED TAI CHI CHUAN 24 & 48 SUN STYLE TAIJIQUAN TAI CHI CHUAN & APPLICATIONS 24 & 48 TAI CHI FIGHTING SET TAIJI BALL QIGONG 1, 2, 3, 4 TAIJI CHIN NA IN DEPTH 1, 2, 3, 4 TAIJI PUSHING HANDS 1, 2, 3, 4 TAIJI SABER TAIJI & SHAOLIN STAFF FUNDAMENTAL TRAINING 1, 2 TAIJI SWORD, CLASSICAL YANG STYLE TAIJI WRESTLING 1, 2 TAIJI YIN & YANG SYMBOL STICKING HANDS YANG TAIJI TRAINING TAIJI YIN & YANG SYMBOL STICKING HANDS YIN TAIJI TRAINING TAIJIQUAN, CLASSICAL YANG STYLE WHITE CRANE HARD QIGONG WHITE CRANE SOFT QIGONG WILD GOOSE QIGONG WU STYLE TAIJIQUAN XINGYIQUAN 12 ANIMAL FORM DVDS FROM YMAA ANALYSIS OF SHAOLIN CHIN NA BAGUAZHANG 1, 2, 3 EMEI BAGUAZHANG CHEN TAIJIQUAN CHIN NA IN DEPTH COURSES 1 4 CHIN NA IN DEPTH COURSES 5 8 CHIN NA IN DEPTH COURSES 9 12 EIGHT SIMPLE QIGONG EXERCISES FOR HEALTH THE ESSENCE OF TAIJI QIGONG QIGONG MASSAGE FUNDAMENTAL TECHNIQUES FOR HEALTH AND RELAXATION SHAOLIN KUNG FU FUNDAMENTAL TRAINING 1&2 SHAOLIN LONG FIST KUNG FU BASIC SEQUENCES SHAOLIN WHITE CRANE GONG FU BASIC TRAINING 1&2 SIMPLIFIED TAI CHI CHUAN SUNRISE TAI CHI TAI CHI CONNECTIONS TAI CHI ENERGY PATTERNS TAI CHI FIGHTING SET TWO PERSON MATCHING SET TAIJI BALL QIGONG COURSES 1&2 16 CIRCLING AND 16 ROTATING PATTERNS TAIJI PUSHING HANDS 1&2 YANG STYLE SINGLE AND DOUBLE PUSHING HANDS TAIJI PUSHING HANDS 3&4 YANG STYLE SINGLE AND DOUBLE PUSHING HANDS TAIJIQUAN CLASSICAL YANG STYLE TAIJI SWORD, CLASSICAL YANG STYLE UNDERSTANDING QIGONG 1 UNDERSTANDING QIGONG 2 UNDERSTANDING QIGONG 3 EMBRYONIC BREATHING UNDERSTANDING QIGONG 4 FOUR SEASONS QIGONG WHITE CRANE HARD & SOFT QIGONG T0061, T007X T558 T566 T327 T335 T386, T394 T280, T299, T302 T54X T238 T051 T06X T078 T140 T0045, T0053 T159 T19X T203 T256 T264 T604 T440, T459, T0185 T329 T469 T485 T0363 T475, T483, T0096, T010X T0282, T0290, T0304, T031 T505, T513, T0134, T0142 T491 T0088, T0347 T817 T037, T038X T580 T0177 T752 T612 T620 T949 T477 T310 D0231 D0649 D0819 D602 D610 D629 D0037 D0215 D0592 D0436 D661 D599 D0630 D0274 D0444 D0525 D0509 D0517 D0495 D0681 D645 D0452 D069X D0418 D0555 D0562 D637 more products available from... YMAA Publication Center, Inc Washington Street Roslindale, MA ymaa@aol.com YMAA PUBLICATION CENTER

27 MARTIAL ARTS ALTERNATIVE HEALTH QIGONG THE SERIOUS STUDENT'S GUIDE TO BETTER TAIJI The Essence of Taiji Qigong is for students who have learned a Taiji (Tai Chi) form and want to reach new levels of skill and ability. This book includes three complete Taiji Qigong (Chi Kung) exercises and more than 200 photographs and illustrations to help you learn. Taiji Qigong prepares your body and mind for great Taiji practice by loosening your joints, warming your muscles, stimulating your Qi flow, and sharpening your concentration. Qigong is also the key to developing the phenomenal martial power of Taijiquan, a fact that many books ignore. In addition, regular Qigong practice accelerates the health benefits of Taiji. You ll enjoy reduced stress, a stronger immune system, and a deeper awareness of breath and body coordination. This authoritative guide can be used with any style of Taijiquan. Increase your vitality. Improve your Taiji skills. Discover the key to internal power. Includes three complete sets of Qigong exercises. One of America s most sought after instructors of Qigong - OMEGA INSTITUTE Dr. Yang, Jwing-Ming is a renowned author and teacher of Chinese martial arts and Qigong. Born in Taiwan, he has trained and taught Taijiquan and Qigong for 35 years. He is the author of 25 books. Dr. Yang lives in Lexington, Massachusetts. ISBN-13: ISBN-10: YMAA Publication Center ymaa@aol.com USA $20.95