Qigong For PTS by Jeffrey Smoley - HTML preview

The Nine Dragon Qigong,

from Zhou family Qigong.

One (Snake and Dragon):

Stand in the normal stance (heels under your hips, feet pointed forwards). Inhale and place both hands over your Dantien. Exhale and rotate your waist in a clockwise direction looking down from above (like twirling a Hula hoop), slowly for one breath. Inhale and rotate counter clockwise. The number of rotations is based on how long it takes to inhale and exhale. Your breath should be slow and deep. Do this for eight breaths.

Exhale and rotate your head and upper body clockwise as if your head was inside a large ring. Do this slowly to prevent getting dizzy. Inhale and reverse direction. Do this for one long breath. The Qi flow during this form should be from the K1 points (between the balls of your feet), to your lower Dantien (below navel) during an inhale and from your middle Dantien (on your sternum at the top of your heart) to your K1 points during an exhale.

All inhalations are through the nose and all exhalations are through the mouth. Your tongue tip is lightly placed on your palate, just behind your upper front teeth; it will remain there for the rest of the forms. Relax for three to eight breaths after each section.

Two (Dragon flaps wings):

Assume the horse-riding stance (feet about 1.5 shoulder widths apart, pointing forwards), with your hands at your sides. Inhale and begin swinging your arms by turning from the waist, left and right with your hips and legs powering the movement. Just turn, do not move your center from side to side. Exhale and slow down. Inhale and swing with more vigor. The forward hand's fingers are spread so they tap your Lung 1 & 2 points with your fingertips and your palm pats the Stomach and Kidney meridians on your upper chest. The back of your rear hand pats the Mingmen point on your spine (approximately opposite your navel) and then pats your kidneys, as you swing stronger. The Qi flow during this form should be from the K1 points to your hands, to the points they are touching, then to the lower Dantien. Repeat 18 times. Relax.

Three (Wuji forms Taiji):

Start in the normal stance, palms on your thighs. Inhale and slowly bring your arms up in front of your body, to shoulder high, as if they are floating up.

The Qi flow during this form should be from the K1 points to your hands on the inhale and from the lower Dantien (expelling stale Qi) to your mouth and K1 points on the exhale. Exhale and let them drop, slowly, relaxed; bending your knees slightly as they fall. Inhale again and straighten your knees (but do not lock them) and bring your arms back to shoulder height. Exhale and drop as before. Imagine or visualize your body is a bellows, bringing in fresh Qi when you hands rise and blowing stale Qi out when they lower. Repeat 8 to 12 times. Relax for four or five breaths.

Four (Dragon digs in sand):

Step into a medium wide horse stance, feet about 1½ should widths apart. Inhale and bring both hands up to your right side, about shoulder high, arms extended. Exhale and let your arms swing down and to the left side, with your hips and legs powering the movement. Inhale, then exhale and let your arms swing to the right, with your hips and legs powering the movement. The Qi flow during this form should be from the K1 points to your hands on the rise and from your hands to the K1 points when they are swinging down. Repeat 8 to 12 times.

Kneel down with your ankles crossed. Inhale and bring both hands up to your left side, about shoulder high, arms extended. Exhale and let your arms swing down and to the right side, with your hips and legs powering the movement. Inhale, then exhale and let your arms swing to the left, with your hips and legs powering the movement.

The Qi flow during this form should be the same as before. Repeat 8 to 12 times. Relax.

Five (Dragon gathers fire):

Rise into a horse stance, bring both hands to your Dantien, then turn them palms up; your right hand should be on top of your left hand. Inhale and bring your right hand straight up to head height and then out past your right shoulder. As your arm reaches your side (90 degrees from forwards) your palm should be facing forwards. Keep your eyes on the moving hand by turning your head. Exhale and scoop your right hand back to your center and under your left hand. You are gathering Qi with your hand and bringing it to your Dantien. Inhale and bring your left hand up

to head height and then out past your left shoulder. Exhale and scoop your left hand back to your center and under your right hand. Repeat 18 times.

Form both hands around the ball of Qi you gathered and pull it into your Dantien. Relax your arms.

Six (Dragon gathers wind):

Remaining in a horse stance, bring both hands to your Dantien, then turn them palms up; your right hand should be on top of your left hand. Inhale and bring both hands up just higher than your head then out past your shoulders. Exhale and scoop both hands back to your center, bending your knees slightly during the scoop. You are gathering Qi with your hands and bringing it to your Dantien. Repeat 18 times.

Form both hands around the ball of Qi you gathered and pull it into your Dantien. Relax your arms.

Seven (Dragon gathers Gold (metal):

Remaining in a horse stance, bring both hands to your Dantien, then turn them palms up; your right hand should be on top of your left hand. Inhale and bring both hands up just higher than your head then out past your shoulders. Exhale and bring both hands back to the center (at the lower Dantien), crossing until your wrists touch and both thumbs point forwards. Inhale and reverse direction, hands flowing out past your shoulders. Exhale and bring your hands down to your middle Dantien, wrists crossed and touching (heart chakra or over your sternum). Inhale and reverse, hands going up your center. Exhale and bring your hands down to your upper Dantien, wrists crossed and touching (Third eye chakra or the point between your eyes). Repeat 18 times.

This is a “Peng” or “ward off” development form. You are creating a shield of Qi around yourself. This type of Qigong is known as a “golden bell” form.

Eight (Dragon gathers water).

This form, also known as “Balancing the Teacup” has 4 parts, starting with:

Right and down - Start in a high horse stance. Hands should be on your hips. Thumbs back and fingers forward. Take your right hand and move it out to a 45-degree angle from your body, your elbow bent ninety degrees, palm up, like you would be holding a teacup on your flat palm. Inhale, exhale and relax.

Inhale and begin rotating your right hand in the direction of your right pinky and your hand comes down to waist height. It continues back and your elbow begins to straighten and you lean forwards slightly, to your left. Your palm always remains up. You hand circles up and over your head, then your elbow drops and your circle to the starting position at 45 degrees. Exhale while the teacup is moving up; inhale while it is descending. The non-moving hand is held at your waist.

Right and up. From the position where you are holding the teacup at 45 degrees, this time reverse the circle, so that as you inhale, you circle your hand towards your thumb, up and over your head, then down in front, towards you back, past your waist and returning to the starting position. Inhale while the teacup is moving up; exhale while it is descending.

Left and down, then left and up. Reverse your original position and do this form with your left hand in both directions. In all cases, Qi flow is from the opposite foot to the moving hand.

Imagine the teacup has become made of stone and is solid. As you advance, you may wish to put up to a five to ten pound free weight (or other small heavy object) in your hand. Beginners can use a golf ball. As you circle your hand, sink to your left leg when the circle is towards your front and sink to your right leg when towards your rear. Qi and power are from the other (un-sunk) leg.

Qi flow will be mixed from the foot opposite the moving hand and the sunken leg, or more deeply rooted leg. At times Qi will be flowing from both legs and other times from one. This is an advanced form and can take quite a while to get all the parts moving and flowing correctly.

 

As you become more advanced, you can circle continuously, inhaling and exhaling in either direction without the pause at the end. This form can be repeated nine to eighteen times per hand, in each direction. Be careful not to drop the weight.

Nine (Dragon gathers earth):

Start in a high horse stance. Hands should be on your hips. Thumbs forward and fingers pointing back. Inhale, push with your right hand moving your center over your left leg. Exhale and push with your left hand, moving your center over your right leg. Qi flow is from the opposite foot to the side you are moving towards. Repeat up to 18 times.

Then using the same breathing, circle your waist, right hand pushing forwards and to the left, left hand pushing backwards and to the right. Repeat up to 9 times, then reverse, right hand pushing back and to the left, left hand pushing to the front and to the right. Repeat up to nine times.

Qi is flowing from both feet (K1 points) to your lower Dantien. As you advance, you can widen the width of the stance. Do not extend to the point where your knees are past your toes. Do not do this form too fast. One circle per breath.

Closing in Six parts: (This can be used as a standalone Qigong or the closing to any other Qigong form.)

Bouncing Qi on each side: Stand normally, lift your right heel and bounce your right leg. Relax dropping your right heal. Lift your left heel and bounce your left leg. Relax.

Swallowing Qi in Three Swallows: Click your teeth together 36 times, allowing the saliva to collect in your mouth and then swallow it in three sections. As you swallow feel Qi flow down with the saliva, continuing to the lower Dantien. Now that you have a supply of good Qi, you want to circulate it to your central organs.

Spreading Qi in a Spiral: Place your hands (one on top of the other) over the Dantien, with the Laogong points of each hand in line. I have heard that if you are male the left hand goes over the right and if female, the opposite. Coming from a martial background, where you need to be able to do anything with either hand, I don't see this is important. You can alternate hands each time you practice.

Begin a spiral from small to large, down to the right, then up and over to the left side, down again etc. so that you complete 9 turns until your hands reach the solar plexus at the top, and the Du Qi (Qi Hai) point at the bottom. Then spiral back in to your lower Dantien. Breathe abdominally and slowly. Finish at the end of an exhale, and then relax hands to sides.

Washing Face & Hands: Bring your hands forward, in front of your chest, rub your hands briskly together until they are warm. Place your palms over your eyes, inhale and exhale. Rub your hands over your face. Arch your fingers and run them back across your head and around to the rear of your skull. Your thumbs circle your ears. Do this three times then bring your hands to your Dantien.

Playing the Heavenly Drum: Rub your hands together again and then place your palms over your ears, fingers pointing to the rear. Begin tapping your fingers against your head while the palms cover your ears. This is called "Playing the heavenly drum". Tap for about ten seconds, and then begin tapping lightly all over your head and face. Do this three times then bring your hands to your Dantien.

Shaking Qi: While standing in the normal stance, start shaking your arms, then let the shaking spread to your whole body. You can kick out with each leg to stimulate the kidneys. Shake for at least 30 seconds, to about two minutes maximum.

This next form is a way of stimulating various body systems to be able to resist negative influences.

Daoist Finger Pressing (pinching):

Zi (dzih), Chou (djoe), Yin (in), Mao, Chen (chun), Si (shr), Wu, Wei (way), Shen (shun), Yu, Xu (shoe), Hai (high).

Say the sound while pinching.

Zi: pinch the joint (knuckle) between the fourth finger and the palm with the thumb and index finger.

Chou: pinch the joint (knuckle) between the middle finger and the palm with the thumb and middle finger.

Yin: pinch the joint (knuckle) between the index finger and the palm with the thumb and index finger.

Mao: pinch the first joint of the index finger with the thumb and index finger. Chen: pinch the second joint of the index finger with the thumb and index finger. Si: pinch the end of the index finger with the thumb and index finger. Wu: pinch the end of the middle finger with the thumb and middle finger. Wei: pinch the end of the ring finger with the thumb and index finger. Shen: pinch the end of the little finger with the thumb and index finger. Yu: pinch the second joint of the little finger with the thumb and index finger. Xu: pinch the first joint of the little finger with the thumb and index finger. Hai: pinch the joint (knuckle) between the little finger and the palm with the thumb and index finger.

Qian (chee-ahn), Kun, Kan, Li (lee), Gen (gun), Zhen (zhun), Xun (shun), Dui (dway).

Say the sound while pinching:

Qian: pinch the joint between the fourth finger and the palm with the thumb and index finger.

Kun: pinch the second joint of the ring finger with the thumb and index finger. Kan: pinch the joint between the middle finger and the palm with the thumb and middle finger.

Li: pinch the second joint of the middle finger with the thumb and index finger. Gen: pinch the joint between the index finger and the palm with the thumb and middle finger.

Zhen: pinch the first joint of the index finger with the thumb and index finger.

Xun: pinch the second joint of the index finger with the thumb and index finger. Dui: pinch the first joint of the ring finger with the thumb and index finger.

This series can be done quietly while in a stressful situation or after using the following anger reduction self massage & acupressure form.

 

Anger Reduction:

Start the form by making a fist with your non dominant hand. Extend your middle finger (in the well known gesture), but pointing sideways and grab the finger with your other hand, thumb towards the front. Twisting both hands slowly draw your hand down the finger until the thumb and index finger can pinch the base of the finger nail on both sides. Relax the fist. Repeat, switching hands.

 

The Wuji Qigong Short Form

From Zhou family qigong

Wuji Qigong’s Buddha’s Attendant:

From the normal stance move your hands until they are on the front of your thighs, palms toward the rear. Bend your knees slightly more, begin a slow inhale, as your arms begin to float up to shoulder height and your knees extent slightly. Do not lock your knees. Imagine you are in thick water or warm honey, so that as your arms rise, your hands naturally droop so that your fingers point down. Elbows stay pointing down; do not swing the elbows out to the sides as the arms rise up. As you inhale and raise your arms, you are expanding. Your arms should be just away from the body, so the armpits are not compressed. When your hands reach shoulder height, they are hanging naturally; the fingers should be pointing at the lower Dantien. Imagine or visualize you are sucking in pure earth Qi in though your Kidney 1 (Yong Quan) points on your feet as your hands rise.

As you lower your arms, exhale through your mouth (tongue still up), with stale Qi leaving your mouth and out the Pc 8 (Lao Gong) points on the palms. As your hands drop, keep your elbows down, leading the hands. In this thick honey, your wrists naturally bend so the fingers point up. Do not exaggerate the bend. You should stop the exhalation when your hands touch your body and the Qi flow stops as the fingers drop to touch your thighs. Once your fingers touch your thighs, pause for a second or two and then begin to inhale. What you have done is create a Qi pump. The abdomen acts like a bellows, when it expands Qi is pulled in through the foot Yong Quan (K1) points and nose, and when your abdomen contracts, bad Qi is expelled through the palm’s Lao Gong points and your mouth. As the air and the Qi enters your body, think of a balloon under your skin, expanding with the incoming air and Qi, and let the pressure help lift your arms. Don’t think about lifting your arms; just know they will reach your shoulders.

Now, as the Qi enters your feet, not only does it flow up the meridians, it flows up inside the body, spiraling as it moves. Think about Qi and strength (power) spiraling from your right foot to your right hand traveling up the meridians and in the tissues that surround your muscles. Then think about it spiraling from your left foot to your left hand, then both feet to both hands. Now imagine it flows across your body from one foot to the opposite hand. Then Qi flows from both feet to one hand and as it spirals from the shoulder out to your hand, you can feel great strength, so that your rising hand could lift a hundred pounds. Repeat this up to 38 times, depending on your health and conditioning, do not over stress.

Wuji Qigong’s Butterfly Wings:

This form of Butterfly Wings is important in the development of internal strength, since you can imagine the power generated by the tiny body of a butterfly to flap those big wings. Not only the strength but also the spiral motion needed to move forward and fly. If the wings only went up and down, the butterfly would go nowhere. I have also seen this form in several Crane styles and in Dayan (Wild Goose) Qigong.

Begin by raising your hands on the inhale, as in Buddha’s Attendant, but now, when the hands reach chest high, they rotate so that the fingers point forwards, and the arms flow out to the side, rotating so they are palm up when fully extended; just past your shoulders. You do not breathe into the chest, but the chest naturally expands (opens) as the arms move past your mid-line (front to back); as your checst opens, your back closes and vice versa. Elbows still point down. Qi flows from the ground, through the Ming Men, guided by the Dantien and your mind, to the hands.

As you exhale, the hands rotate again, so that as the arms come forward the palms point towards each other, fingers pointing forwards. As your hands reach straight in front of you, they rotate again to face down, and the hands sink towards your Dantien. You exhale from the time your hands reach their most rearward point, until they touch your Dantien. You are exhaling turbid Qi. As you exhale the balloon acts like the air is being sucked out and it contracts, hollowing the chest and pulling the hands towards the center and then down. Your hands are gathering Qi and bringing it to your Dantien. The power is still coming from the ground; through the Ming Men point in the small of your back is where it concentrates to power the arms as the chest opens and the back closes. Remember, there is always a closing when there is an opening, and an opening where there is a closing, as defined by the Yin – Yang (Taiji) system.

On your last cycle, when the hands go back behind your shoulders for the last time; the hands rise to overhead, palms facing your head. They collect an armful of golden (Sun) Qi and as they move down, fingers almost touching, the Qi is gently pressed into the Baihui (DU20) point at the top of the skull, then into the third eye (Yin Tang), then into the eyes and Bladder 1 points, into the Stomach 1 point under the eyes, into the nose and is drawn down to the Dantien where it is stored.

Wuji Qigong’s Crane Form:

Start with your legs about ½ shoulder width apart. Place both hands on the front of your thighs. As you inhale, raise your right knee and your right hand. The hand rotates slowly so that when it is shoulder high, it is palm up, then the fingers turn to the right, so that when your arm is extended the palm points up and the fingers point to the rear. Your upper leg is parallel to the floor. When you exhale, the foot slowly drops and the hand and arm fall vertically, elbow leading until the palm reaches your thigh. You are drawing Qi from the ground, spiraling up to your hand where it mixes with the Qi from the air and you draw both in through the Lao Gong point. It travels down your arm to your Dantien.

Your weight then shifts to the left leg and you repeat the sequence. Inhale up and exhale down. Repeat up to 18 times per side.

Now begin the same way, but raise the left hand when the right leg rises, and the right hand moves down and the arm straightens, but the fingers point forwards. As the left hand drops, the right hand begins to rise, when the right foot lands, the weight shifts and the left foot rises. Your tongue still is kept on the palate and the breathing is abdominal, one breath per up / down cycle. The knee can also be raised high and if you can, bring it almost to the chest. The toes of the foot are pointing down when the knee is raised up.

There are many crane forms in both Qigong and martial arts. There are Qigong systems called White Crane Qigong, at least one from southern China and one from the north. Additionally there are Gong Fu systems based on the crane, plus tiger and crane, crane and dragon, etc.

Wuji Qigong’s Sealing and Closing:

Down: Start by standing in a horse stance, legs up to two shoulder widths apart. Inhale, sink onto your right leg and bring both hands out to your right side, palms up, right hand higher than the left. Keep your shoulders relaxed. Exhale and swing both hands slowly down and to the left, while shifting your weight to your left leg, and slightly turning your body to the left. The hands should end up in a mirror of the start position. Inhale. Exhale and swing your hands slowly down and to the right, while shifting your weight to the right, returning to the right side position.

Circle: Start by standing in a horse stance, legs up to two shoulder widths apart. Inhale, sink onto your right leg and bring both hands to your right side, palms up, shoulder high, right hand higher than the left. Keep your shoulders relaxed. Exhale and swing both hands slowly down and to the left, while shifting your weight to your left leg, and slightly turning your body to the left. Continue to swing your hands up and to the front as you inhale and shift your weight to the right. Exhale and swing both hands slowly down and to the left, while shifting your weight to your left leg, and slightly turning your body to the left. Circle 8 to 38 times. Then when you get to the right side starting position, pause and exhale. Then as you inhale, begin to circle in the opposite direction. Circle 8 to 38 times.

Wuji Qigong’s Stepping Out and Casting a Net:

Left: Start with your legs about ½ shoulder width apart. Place both hands on the front of your thighs. Exhale and step out with your left foot to about shoulder width distance, as both hands cast a net, palms down. Hands go to shoulder height. Inhale and bring hands back to the thighs, palms up. Exhale and push with both hands, fingers up, your rear heel comes off the floor. Inhale and bring your foot and hands back to the start position. Repeat 8 to 38 times.

Right: Repeat left side sequence but step out with right foot.

Wuji Qigong’s Stepping Out and Sweeping Hands:

Left: Start with your legs about ½ shoulder width apart. Inhale and step out with your left foot to about shoulder width distance and bring both hands to your right side, shoulder high, palms up, right hand higher than the left. Keep your shoulders relaxed. Exhale and sweep both hands slowly down and forwards, until your hands are shoulder high. Inhale and sweep both hands to your right, shoulder high, palms up, right hand higher than the left. Keep your gaze on your right hand. Repeat 8 to 38 times.

Right: Repeat left side sequence but step out with right foot. Hands are moving to your left side as you step out.

Wuji Qigong’s Holding the Three Dantiens:

Lower: Stand in the normal position. Inhale, raise your arms to waist level and bring both hands together so your fingers are almost touching, palms facing towards your body. Hands are relaxed and fingers are apart. Breathe slowly and abdominally with your tongue touching behind your upper front teeth. Imagine or visualize Qi flowing from the Lao Gong points of your hands into your lower Dantien. The energy then flows up your chest, into your arms, down to your hands and back into your Dantien.

Middle: The Middle Dantien is in the center of the sternum, also known as the heart chakra or #4. Raise your arms until the Lao Gong points are facing the sternum.

Upper: The Upper Dantien is between the eyebrows, also known as the third eye chakra or #6. Raise your arms until the Lao Gong points are facing your eyes.

This Holding the Three Dantiens is a very important form, it is used in many Qigong systems and as a stand-alone practice to help with any bad side effects of Qigong practice.

Wuji Qigong’s Stepping into Peng:

Left: Start with your legs about ½ shoulder width apart. Inhale and step out 30 degrees with your left foot to about shoulder width distance and your left hand is chest high in front of you, palm towards your chest, fingers pointing to the right; arm is relaxed. Your foot points straight forward. This position is called Peng (or ward off). Your right hand swings behind you and the SJ3 (San Jiao) point (between pinky and ring finger, one thumb width towards your wrist), touches your Mingmen point (opposite Dantien on your spine). Exhale and step out with your right foot, 30 degrees, bringing your right hand chest high in front of you, palm towards your chest, fingers pointing to the left; arm is relaxed. Your foot points straight forward. Your left hand swings behind you and the SJ3 point touches your Mingmen point.

Right: Start with your legs about ½ shoulder width apart. Inhale and step out 30 degrees with your right foot to about shoulder width distance and your left hand is chest high in front of you, palm towards your chest, fingers pointing to the right; arm is relaxed. Your foot points straight forward .Your right hand swings behind you and the SJ3 point touches your Ming Men. Exhale and step out with your left foot, 30 degrees, bringing your right hand chest high in front of you, palm towards your chest, fingers pointing to the left; arm is relaxed. Your foot points straight forward. Your left hand swings behind you and the SJ3 point touches your Ming Men point.

This can be done continuously as a walking exercise, but indoors, we take two steps, then return to the starting spot.

The closing section of Wuji Qigong has six separate sections: Gathering Qi, Swallowing Qi in Three Swallows, Spreading Qi in a Spiral, Washing the Face and Hair, Playing the Heavenly Drum and Shaking Qi.

Wuji Qigong’s Closing:

Gathering Qi: Stand in the normal stance. Exhale while turning your palms to the side and left your arms to the side, elbows slightly bent until your fingers touch over your head. Inhale while you pull Qi into the crown of your head and your third eye. Your hands lower until the reach your nose and you inhale Qi. Exhale. Inhale and push Qi down your body to your Dan Tien. Your hands remain palms down with your fingertips touching.

Swallowing Qi in Three Swallows: Click your teeth together 36 times, allowing the saliva to collect in your mouth, and then swallow it in three sections. As you swallow feel Qi flow down with the saliva, continuing to the Dantien. Now that you have a supply of good Qi, you want to circulate it to your central organs.

Spreading Qi in a Spiral: Place your hands (one on top of the other) over the Dantien (about 2 inches below the navel), with the Lao Gong points of each hand in line. I have heard that if you are male the left hand goes over the right and if female, the opposite. Coming from a martial background, where you need to be able to do anything with either hand, I don’t see this as important. You can alternate hands each time you practice.

Begin a spiral from small to large, down to the right, then up and over to the left side, down again etc. so that you complete 9 turns until your hands reach the solar plexus at the top, and the Du Qi (Qi Hai) point at the bottom. Then spiral back in to your lower Dantien. Breathe abdominally and slowly. Finish at the end of an exhale, and then relax hands to your sides.

Washing Face & Hair: Bring your hands forward and rub your hands briskly together until they are warm. Place your palms over your eyes, inhale and exhale. Arch your fingers and run them back across your head and around. Your thumbs circle your ears. Do this three times then bring your hands to your Dantien.

The flow of Qi during the Wuji forms follows the rules of Chan Si Gong (Silk Reeling Exercise). In fact, in any form, Qigong or martial, the Qi flow should be spiraling.

You may have noticed that there is some repetition between these main Qigong forms. I believe that is because some of the forms have common ancestors and the power of certain Qigong has kept them alive over the centuries.

 

The Five Element Questionnaire

Please put one of the following values next to each question. Do not skip any questions.

+2 If the question sounds a lot like you

+1 If it is somewhat like you

0 is neutral

-1 is not much like you

-2 is nothing like you

Element One

__Are you a natural born initiator?

__Do you have problems with authority figures? __Do you suffer from pains that migrate?

__Do you act assertively and confidently?

__Does other people's slowness and clumsiness irritate you? __Do you like struggling against great odds to prove to others you can do it? __Are you frequently doing something or going somewhere? __Do you have high blood pressure?

__Have you often been told you don't compromise much? __Are you driven to be the first and best?

__Does confinement and sitting quietly drive you crazy? __Do you get frequent muscle cramps?

__Do you like to make the rules and then break them? __Are you passionate about everything you do? __Do you like pioneering new trails?

__Do your nails alternate between hard and thick and dry and brittle? __Are you impatient with uncommitted people? __Are you afraid to show vulnerability?

__Have you ever had tendonitis?

__Do you love speed and adventure?

__Do you tend to manipulate people and situations to get what you want? __Is controlling your anger one of your biggest problems? __Do you find any kind of restraint insufferable? __Do you do your best work under pressure?

__Are you characterized as a type "A" personality? __Your favorite color is green.

Total: ______

Element Two

__Would you describe yourself as introspective? __Do you have a powerful sex drive?

__Is the search for Truth a prime motivator in your life? __Do you hate superficiality in people?

__Are you creative, imaginative and original? __Are you modest and fear being in the limelight? __Are you self-contained and self-sufficient?

__Do you have problems with your teeth or gums? __Do you seek the deep mystery in everything? __Are you ever out of touch with your emotions? __Do you suffer with frequent backaches?

__Are you ever tactless and even rude occasionally? __Do you have a very penetrating and critical mind? __Do you hate waste and conserve everything? __Is perseverance one of your strongest virtues? __Do you have hardening of the arteries?

__Is it hard for you to share with others?

__Do you suffer from isolation and loneliness? __Are you afraid of losing yourself in others? __Are you considered enigmatic and eccentric by your friends? __Do you have remarkable powers of concentration? __Are you awkward in social circumstances? __Do you have trouble conforming?

__Have you had kidney or bladder problems? __Are you watchful and objective with other people? __Your favorite color is blue or black.

Total: ______

Element Three

__Do you spend a lot of time and energy seeking the divine? __Do you have an enlarged or weak heart?

__Are you charismatic?

__Do you have an extreme aversion to pain? __Do you love drama, performing and being in the limelight? __Are you often spontaneous?

__Do you get sores on your tongue and around your mouth? __Can't say No to anyone?

__Do you tend to be more sensual than your friends? __Do you love to give your opinion?

__Do you fear separation above all else?

__Are you clever on your feet?

__Do you desire fulfillment more than almost anything? __Do you bore easily with the dull and ordinary? __Do you blush easily?

__Could you be described as extravagant?

__Are you bright and scintillating at social gatherings? __Do you have eczema?

__Do you have trouble with boundaries?

__Is the need for intimacy a strong motivation? __Does sharing come easily?

__Are you mostly optimistic and enthusiastic about life? __Are you strongly empathetic?

__Do you ever suffer from anxiety or insomnia? __Your favorite color is red?

Total: ______

Element Four

__Are you a "law and order' person?

__Do you hold righteousness and virtue in high regard? __Are rituals important to you?

__Do you ever have stiff joints and muscles? __Is chaos your enemy?

__Do you have no time for nonsense?

__Do you hold very precise standards?

__Are you very sensitive to temperature change? __Are you intolerant of disorder and dissonance? __Is your skin and hair really dry?

__Do you fear intimacy?

__Do you have a strong aesthetic sense?

__Does carelessness in others drive you up a wall? __Are you considered cool, dispassionate and distant? __Do you ever experience a tight chest with dry coughing? __Are reason and high principles your guiding light? __Are you ever a little too strict and nit-picky? __Do you have refined tastes?

__Have you been called self-righteous?

__Have you had a number of moles and/or warts? __Is social involvement on the bottom of your list of important things? __Do you ever have sinus problems?

__Does your constant self control drive your spontaneous friends crazy? __Are you into changing other people?

__Do you suffer from constipation?

__Your favorite color is white or silver.

Total: ______

Element Five

__Do you see yourself as a service oriented person? __Are you working on being more self-reliant? __Do your friends often use you as a negotiator? __Is bloating and water retention ever a problem? __Do you struggle with inertia and feel "stuck" sometimes? __Does nurturing come easy to you?

__Are you haunted with self-doubt?

__Do you like to be in charge, but not in the limelight? __Does your efficiency leave something to be desired? __Does your need to be accommodating result in excessive conformity? __Do you often go through an identity crisis? __Do you have a strong need to be strong?

__Do you ever suffer from muscle tenderness? __Are you referred to as a "peacemaker" by your friends? __Do you regard loyalty as being one of the more important traits in a person? __Is your thinking too conservative?

__Do you have a strong need to be needed? __Are you often involved in everybody else's business? __Do you ever suffer with swollen glands or lymphatic disorders? __Would you like things more predictable because things are changing too fast? __Do you tend to be overly protective?

__Do unrealistic expectations leave you disappointed much of the time? __Do you try to be all things to all people?

__Is there ever a deep "emptiness" in the pit of your stomach? __Do you have a squarish, solid physique?

__Your favorite color is yellow.

Total: ______

Add up each section. Often you will have a section or sections that are negative. This is OK. Having a negative number means nothing for an individual element; it is the relationship between elements that is important. The element with the least amount of negatives (or the highest positive) is your dominant phase. We are all a mixture of elements so it is the proportion or relationship between them that is important.

More than 20 points between the highest and lowest values is a sign of imbalance.

Element 1:______ Element 2: ______ Element 3: _____ Element 4: _____ Element 5: _____

One is the Wood element, two is Water, three is Fire, four is Metal, and five is the Earth element.

Example results from dominant to weak could look like this:

Wood +18, Fire +9, Water +5, Earth -9, Metal –20. This is a Wood person with a weak Metal. To help balance the elements, sedate Fire, tonify Earth and Metal.

Metal 0, Water -9, Earth -13, Fire -16, Wood –25. This is a Metal person with a weak Wood element. To balance, tonify Water and Wood.

Wood +6, Fire +4, Earth +1, Metal -1, Water –2. This is a mostly balanced person and general tonification is suggested.

Knowledge of the 5 Element cycles and meridian theory will allow finding personalized Qigong by sedating that which is too strong and tonifying (strengthening) that which is too weak.

To balance your Five Elements, use the Nine Dragon Qigong. There are five Qigong specific to tonifying the elements. Do only one repetition of your highest two elements and do at least 8 more of the two weakest elements, usually about twice as many of the weakest as the second weakest. Don't overdo any Qigong forms.

If you start feeling worse than when you started, stop and only do the Holding the Three Dantiens form for about 20 - 30 minutes a day. If this doesn't help, seek out a qualified medical professional to see if there are any underlying conditions you may not be aware of.

Qigong can have side effects, most are beneficial. You may find your urine is darker; you can increase the amount of pure water your drink. You should start sleeping better and having more energy while awake. If you are thin, you might eat more and begin to gain weight, if overweight, you may eat less and lose weight.

 

Your Daily Qigong Practice.

You should start by trying to do one hour of Qigong per day, six days a week. Do three 20 minute sessions, morning, mid day, and before dinner, of one of the three longer forms, Eight Section Brocade, Nine Dragon Qigong and Wuji Qigong. Try to do all three each day. If you feel you need more to start, add ten minutes of either the Holding the Three Dantiens or the Basic Standing Post with water meditation to one of more of each session.

The Microcosmic Orbit, the Basic Standing Post (laying down) and the Mindfulness meditation can be used separately or in combination before sleeping.

The other forms can be used as needed. You may feel drawn to one form or another.

I sincerely hope these forms help all my fellow veterans who can use stress management and control. I salute you all for your bravery and service to our country.