Tai Chi Qigong - Easy Simple Exercises Devised by the Chinese by Boz Odusanya - HTML preview

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Easy to Learn — Easy to Perform — For all Ages Relieve Stress and Develop Chi in Just 20 Minutes a Day with the 'Chi' Secrets to Tai Chi and Qigong!

The beginners guide to

Go Chi i

Tai Chi Qigong

Some benefits of Go Chi i

* Enables you to practise on your own

* Assists control of Weight gain/loss

* Reduces Stress

* Improves Concentration and Intuitive Abilities

* Improves overall Health

* Increases Energy, Agility and Flexibility

* Loosens and Strengthen Joints and Muscles

* Helps balance the emotions

Boz Odusanya

You Are Cordially Invited To Visit: www.tai-chi-world.com CAUTION

The techniques, ideas and suggestions in this e-book are not intended as a substitute for proper medical advice. Any applications of the techniques, ideas and suggestions in this e-book are at the reader’s sole discretion and risk.

Copyright © 2010 Acu Media Books

PDF Book Version - All Rights Reserved

No Part of this publication may be used or produced without written premission from Amhed Odusanya (the Author) 2

Please note....

This e-book is best used as a study aid with the Online Tai Chi course or my workshops. However, it can also be used independently as a brief introductory guide to Go Chi-i.

For information of the Online Tai Chi Course please visit: www.taichi-tuition.com/taichi

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Contents

Preface . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5 . 6 . 7

The Body Posture Shapes . . . . . . . . . . . . . . . . . . . . . 8 . 9 . 10 . 11

The Centre . . . . . . . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . . . . . 12

The distribution of weight under the foot . . . . . . . . . . . . . . . . . . . . 13

Alignments of the Knee . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14

The Three Stages of Floating & Releasing . . . . . . . . . . . . . . 15 . 16

Start of Go Chi - i . . . . . . . .. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17

1. Beginning step and regulating breathing . . . . . . . . . . . . . 18

2. Opening the chest . . . . . . . . . .. . . . . . . . . . . . . . . . . . . . . 19

3. Dancing with the rainbow . . . . . . .. . . . . . . . . . . . . . . . . . 20

4. Separating the clouds with swinging arms . . . . . . . . . . . . 21

5. Step back and repulse monkey . . . . . . . . . . . . . . . . . . . . 22

6. Rowing the boat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23

7. Supporting a ball in front of the shoulder . . . . . . . . . . . . . 24

8. Turning the body to gaze at the moon . . . . . . . . . . . . . . . 25

9. Turning waist & pushing palm . . . . . . . . . . . . . . . . . . . . . 26

10. Wave hands like clouds . . . . . . . . . . . . . . . . . . . . . . . . .27

Completion of the 10 exercises of Tai Chi Qigong . . . . . . . . 28

Chart of 10 movements . . . . . . . . . . . .. . . . . . . . . . . . . . . . . . . . . 29

Miscellaneous . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30

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Please read the following carefully in order to maximize the benefits of this qigong Please read first the sections on:

1) The Body Posture Shapes

2) The Centre

3) Even weight distribution

4) Alignment of the knee

5) Floating and Releasing

Now you have read the above articles, start learning and practising the Go Chi i (Tai Chi Qi Gong)

WHERE TO PRACTISE:

This type of qigong can be practised indoors and outdoors. A quiet and peaceful environment should be chosen with good air circulation. Avoid practising outside at times of severe weather such as thunderstorms or days with high smog alerts and strong winds.

BREATHING:

We will be doing a variety of three

types of breathing throughout these

qigong exercises:

1) Natural breathing

2) Buddhist breathing (abdominal)

3) Taoist breathing (abdominal)

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Please read the following carefully in order to maximize the benefits of this qigong The best breathing to use with all these exercises is the natural breathing which is your normal cycle of breathing. You inhale through your nose and exhale through your mouth, however, if you have a cold or blocked nose, breathe through the mouth as the breathing must always feel comfortable for you. Never strain the breathing by breathing in or out too much or holding the breath. If you force the breathing it will cause your chest to hurt, make you dizzy and make the exercises feel unpleasant. Over time the breathing will naturally extend its duration in length. Abdominal breathing is breathing using your diaphragm.

CAUTION: Both the Buddhist and Taoist breathing are advanced techniques and should not be attempted unless supervised by a competent instructor.

Abdominal breathing (Buddhist) is the movement of your diaphragm which will expand your lower abdomen during the inhale and deflate your lower abdomen during the exhale. The Taoist way is the reverse technique: the movement of your diaphragm which will expand your upper abdomen during the inhale and deflate your upper abdomen during the exhale.

MENTAL A

TTITUDE:

Come to the session with a positive attitude. Before you begin the session try to close the mind down, as if going to sleep. This is to help you feel relaxed and with a calm mind. When practising the qigong use concentration on making the movement smooth and continuous, listening to the sensations produced by the movements, such as joint alignment, and pressures created in and around the body. However, over-concentration can lead to headaches. Remember you are in control of your own development within the practice.

Remember the 70% rule. This is that you only put 70% of your overall physical exertion into the training. This is because if you physically exert yourself to the maximum your muscles will become tensed (contracted), you will distort the alignments of the body and also reduce efficient blood flow circulating around the body. Also, the required sensations produced from the qigong will be masked with the tension of the body.

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Please read the following carefully in order to maximize the benefits of this qigong DISCOMFORT AND PAIN:

At first you might feel a bit of discomfort when doing the exercises if you are not used to exercising. However if the discomfort is too much then build up the exercises slowly (such as 3-4 repetitions, or shorten the practice session). A session lasts for approx 10 -25 minutes. If you feel pain while doing any of the exercises STOP doing it. The exercises are very gentle and should not produce any pain. THINK: are you overdoing the exercise; such as wrong alignment of posture/joint, over stretching, over breathing, tensing the muscles too much?

GETTING STARTED:

This qigong is very effective and easy to learn. Practise each exercise in succession; add a new exercise at least every 2-3 sessions. Over time you will refine the exercises and feel and understand them more clearly. You can repeat the amount of repetitions of each exercise as much as you want, time permitting.

If you are able to practise on a daily basis or every other day you will see good results over time. If you are a busy person, then try and fit some of the qigong in whenever you can. When practised regularly, most people will be able to do the exercises with a basic understanding of all 10 movements within three weeks. You should start to see some results if you practice this qigong exercise on a daily basis for three months.

After finishing a session you should feel relaxed and ready to take on the day.

Safe and happy training,

Boz Odusanya (Tai Chi Instructor)

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The Body Posture Shapes - Upright stance

Most of the postures within Tai Chi Qigong are characterised by the use of the Posture shapes. These are the 1) the upright stance, 2) the bow, 3) the canoe, 4) the How A - Feet approx shoulder width apart. The toes The Upright Stance

appear to be slanted inwards, feet parallel on the outside. The weight should feel evenly distributed over the whole feet area.

Half Upright

F

B - The knees are slightly bend. The knees should NEVER go beyond the front of the feet (toes).

C - The pelvis rotates under slightly.

D

E

D - The shoulders relaxed naturally down the back.

E - The chin tucks in slightly. This is to help the neck to be straighten.

F - The head is upright. It is as though it is being suspended by a piece of string.

C

NOTE: Arms hang relaxed by the side of the body

When

one of the sides is

in this position we call it

t h e ‘ H a l f U p r i g h t ’ .

Therefore a half upright

can be joined on the

B

other side of the body

with the Bow, Canoe,

How etc.

A

G

G - When the pelvis rotates under fully the spine is opened (Therefore the back over time appears straight from the neck to the sacrum). When the pelvis rotates the knees will bend slightly forward (remember do not let the knees go beyond the toes).

When the pelvis is rotated under, you should feel an increase of weight felt under the feet evenly distributed.

Please note: These posture alignments are guidelines for the beginner. In some parts of the Tai chi and Qigong the alignment appear not to be adhered to, this is because later in one’s development the alignment works clearly and effectively in the background, so therefore the body starts to work with the stretches of the muscles (like a suspension bridge).

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The Body Posture Shapes - The Bow

The body is upright as if being

Centre Line

suspended by a piece of string, chin

The Bow Stance

tucked in slightly.

fig 1

Arms no higher than

shoulder height

Half Bow

All movement is around the

When one of the sides is

vertical central line (usually

in this position we call it

spirals). Never stray too far from

the ‘Half Bow’. Therefore

centre line. (This is to maximise

a half bow can be joined

the intensity of the deep

on the other side of the

sensations of the body).

body with the Canoe,

How, Upright etc.

The outside of each foot is

parallel with each other .

Legs never straighten

Looking from above feet

completely, always a slight

appear to be turned

bend.

inwards.

Centre line

Knees slight outward

deviation.

heel

Knees should never

sole

extend beyond toes

flat on

ground

measured

Feet flat on

from the centre

the ground

of each foot

fig 2

The arms are no higher than the

shoulder height of the body (fig 1), the arms always have a slight bend at the

elbows. Ideally, both of the hands should

be at the same height.

The bow seen from above looks like the

shape of a bow (fig 2).

centre line

Several reasons for perfecting the posture shapes: like the bow shape

Arms from above look

?

Minimise the contraction of certain muscle groups.

?

Maximise relaxation/ stretch of certain muscles.

?

Detect by sensation certain muscles to benefit the postures.

?

Minimise the possibilities of injuries due to over stretching.

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The Body Posture Shapes - The Canoe

Range of movement (fig.3). This range is all that is The Canoe needed when doing the Taiji Qigong or Tai chi form.

This maximises the active stretches.

fig 3

Half Canoe

centre-line

When one of the sides is

in this position we call it

t h e ‘ H a l f C a n o e ’ .

Therefore a half canoe

can be joined on the

other side of the body

with the Bow, How,

Upright etc.

centreline

We are only interested in the

front part of the canoe

centre-line

Several reasons for the posture shapes are to:

?

Minimise the contraction of certain muscle groups.

?

Maximise relaxation/ stretch of certain muscles.

?

Detect by sensation certain muscles to benefit the postures.

?

Minimise the possibilities of injuries due to over stretching.

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The Body Posture Shapes - The How

The How

The how looks like someone is holding their hands up to surrender or when one of the either sides is lifted into this position it looks like a ’Red Indian Greeting’.

When one of the sides is in this position we call it the ‘Half How’. Therefore a half how can be joined on the other side of the body with the Bow, Canoe, Upright etc.

Finger tips approx height

Half How

of top edge of the ear

Several reasons for the posture shapes are to:

?

Minimise the contraction of certain muscle groups.

?

Maximise relaxation/ stretch of certain muscles.

?

Detect by sensation certain muscles to benefit the postures.

?

Minimise the possibilities of injuries due to over stretching.

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The Centre MUST always move first in any direction The CENTRE area

includes waist & hips

The ‘Centre’ is like the axle on a wheel, it is the main hub of the body. The ‘Centre’

moves first before any movement of the trunk and outer limbs of the body.

The Yi (mind) initiates the centre to

move first in all movements of Tai chi

or Tai chi Qigong.

The ‘centre’ is the hips and waist

(within that region).

Skeletal region

ANALOGY: A length of wood with a mark in the

centre, move the wood in any direction from the centre - the wood will move as a complete unit.

Now - Imagine the piece of wood is a piece of flexible rubber, when the centre is moved the rest of the rubber will move, however it will have a bit of a time lapse, because the rubber will stretch and distort. This is how we want the human body to move, so that it can produce

waves going through the body.

REMEMBER the main component to assist

waves in the body is the ‘Centre’ initiating all Body region

movement.

The intermediate level of Tai chi is when the person is able to make the ‘centre’ the initiator of all movements in Tai chi (up; down; left; right; sidewards; twisting etc. In any three dimensional situation)

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Even weight distrubution.

Even distribution weight

under the foot.

It is important that on every movement

that you sense that the body weight is

detected evenly over all the foot. In any

exercise, form or partner work you must

always adhere to the above principle. If

the foot detection is to one side of the foot, then to rectify this problem adjust the

pelvis area.

The even contact on the floor by each foot

is corrected by the adjustment of the knee

and the pelvis (hip).

Feet flat on ground - Both feet (the pads

under the foot) are flat on the ground, try

to feel for the pads under the foot (fig. 2)

fig. 2

In practice of any Tai Chi/Qigong, always look for the foot to have even contact under the foot. This takes a focused concentration on the practitioner. This develops the mind to be able to identify (become sensitive) to the small changes of the muscles and alignments of the skeletal bones. Constant practice of this method will influence the mind to move to the foot before a muscular/skeletal movement has been initiated.

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Alignments of the Knee.

At an early stage it is important the alignment is as accurate as possible. Give full concentration to the precise alignments at this early stage. With the correct alignments the Tai Chi postures will without a doubt improve positively overtime.

It is important to have correct alignment because it aids:

? The improvement of the movements and postures of the Taiji.

? The smooth transport of Qi and fluids throughout the lower and upper body.

? To strengthen the bones and muscles.

? To support and develop flexibility in the lower body.

When the knees and feet are in the correct alignment, this will nullify the forces exerted on the body.

Therefore, the forces transfer safely through the bones and are routed into the ground.

If the alignments are accurate and precise, the practitioner will start to become aware of pressure building slowly under the feet, and then around the waist. Shortly afterwards an awareness of the muscles (stretching) in the lower body will become clearly felt.

Correct Alignment of the lower body

?

• Knees are in line with feet (fig a), with a slight Knees in line with feet

Knees do not extend over the toes

(slight outward intention with knees)

outward intent with the knees.

?

• Feet are flat on the ground.

?

• Knees never go beyond the toes (fig b).

However, the knees are correct as long as the Feet flat

knees do not lock. Therefore, if there is a little on the

ground

a

Feet flat

bend in the knees this is allowable when

b

on the ground

practitioner is on level two (Intermediate).

USEFUL TIP: When doing a movement such as swing arms, Touching the rainbow etc – Image that your feet above to the knees is set in concrete. Therefore the knees do not move. HOWEVER .. The knees can move slightly, do not lock the knees.

Incorrect Alignment of the lower body

?

• Knees are incorrect when aligned inwards

Incorrect (at Level One)

Incorrect (at Level One)

(Knees bending inwards too much)

(Feet slanted outwards)

(either on one side or both in the upright

posture) (fig c)

?

?

• Feet are incorrect when slanted outwards (fig d), the feet are also incorrect when slanted too far inwards.

?

c

d

?

• The feet are incorrect if the practitioner puts Knees are locked straight

weight on uneven parts of the foot, for example, Knees extend too far over the toes

on the side of the foot, or on the heel.

?

?

• Knees are incorrect when they go beyond the toes (fig e), the knees are also incorrect when they are lock and the legs are straight (fig f).

e

f

- - - It is wise to practice daily - - -

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The three stages of floating & releasing within the Tai Chi (Beginners Stage)

These are the fundamental instructions for developing the internal forces within the body. We can call these the 1 - 2 - 3 stages (There are 5 stages in total, but to avoid confusion it is better initially to get a concrete understanding of the first three stages).

The three stages are:

Stage 1: Body floats - The lower body pushes into the upper body, the upper body floats. Inhalation of the breath initiates the beginning of stage one.

Stage 2: Releasing of the lower body. The lower body separates from the upper body.

Let gravity allow the lower body to drop. Exhalation of breath accompanies stage 2.

(Remember NOT to force and elongate the breath) Stage 3: Releasing of the upper body onto the lower body, gravity assists. This completes the full compression of the body. Usually at this point the breath goes into natural breathing, which means forget about the breathing and breath normally. (Do

NOT hold the breath at any time).

The three stages are used within all exercises, Qigong, Tai chi form, Pushing hands etc.

CENTRE

CENTRE

A

LINE

LINE

A. Body upright (like head being suspended from a string above):

Breathe OUT for as long as is comfortable

STAGE 2: Release and sink LOWER body AGE 3

down. Pelvis rotates under - with knees slightly UPPER

ST

bent

Continue by breathing NORMALLY

Pelvis

STAGE 3: Release and sink UPPER body rotate

down on top of LOWER body,

• Release shoulders - chest etc.

• Normal breathing, remain in this position for a while - Body in a fully compressed state.

AGE 2

LOWER

ST

feet

The outside of each foot is parallel with shoulder

each other . Looking from above the

width

feet appear to be turned inwards.

apart

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The three stages of floating & releasing within the Tai Chi B. Breathe IN for as long as is

comfortable

STAGE 1:

Raise/push the LOWER body upwards,

into the UPPER body (upper body does not

B

move)

• Raise (float) the UPPER body - (feel as

though you are floating upwards).

AGE ONE

ST

Hints: When practicing, build up slowly from 1 minute up to 5 minutes. Do not force the breathing - always be gentle and non forceful on the breath.

The exercise should not feel too strained - it is to feel relaxed, however, at the same time putting effort into: a) turning the pelvis, aligning knees outwards with the foot so that the knees are not collapsing inwards: b) the compressing of the upper body on the lower body, c) feeling the upper body float.

This exercise can be done while waiting at the bus stop, waiting in queues etc

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Lets get started........

Go Chi i

Tai Chi Qigong

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1. Beginning step and regulating breathing This exercise can help to improve cerebral function, reasoning and memory (i)

(ii)

(iii)

(A) Raise arms to shoulder height:

breathing IN

• raise body

(B) Return arms to sides:

• draw arms up to shoulder height and width

• breathing OUT

(i) (ii) (iii)

• sink body down with knees slightly

bent

• palms face down

• drop shoulders, elbows then wrists

• remember sequence - shoulders, elbows

(iii) (ii) (i)

then wrists

• palms face downwards

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2. Opening the chest

This exercise has the good effects of increasing the breathing ability and the movement of Qi and blood.

This improves the functions of heart and lung through the opening and closing of the chest and the upward and downward diaphragm movements. Good for fear, short breathing, insomnia, dreaminess, forgetfulness, asthma.

(A) Raise hands to shoulder height:

(i)

breathing IN

• raise body

• draw hands up to shoulder height and width (make the BOW shape posture (i) (ii)

• palms face down.

• remember sequence - shoulders, elbows then wrists (ii)

Arms lower than

shoulder height

(B)

breathing OUT

Reverse sequence to (i)

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3. Dancing with the Rainbow

The muscle groups at the back of shoulder and lumbar regions often suffer from sprain and pain due to improper postures. The gradual and gentle stretching and contraction of this step actively improve the blood circulation and lymph circulation of the muscles, remove muscle fatigue and decrease the fat deposit. This step also has good effects in improving the range of motion of joints, elbow and wrist; it is a good step for the prevention and cure of sprains of lumbar and shoulder muscles, spinal problems and periarthritis of shoulder (Frozen shoulder).

(i)

Raise arms : fig (i)

HIP

• breathing IN

rotate hips as much as

• raise body

comfortable. REMEMBER..

• draw arms straight up fully extended

to keep the alignment.

• palms facing upwards

Hand above

top of head (Bahui)

Turn to left: fig (ii)

(ii)

• Breathing OUT

• transfer body weight to right leg

• keep knees slightly bent

• extend left arm out to left side at shoulder height

• left palm up

• turn head to left

• eyes focus on extended left palm

• rotate waist (hip) horizontally

• curve right arm over head

• right palm faces down above center of head

• return to NORMAL breathing

Turn to right, and do same movements

as the left side.

Weight on

this leg

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4. Separating the clouds with swinging arms.

This is a good step in preventing arthritis around the shoulder joints because of the large circular movement of raising and lowering which has the effect of expanding the movement of the shoulder joints; it also improves the knee joints and breathing functions by the gradually lowering and straightening of the knees and the exercises of the thoracic muscles.

(i)

(ii)

(iii)

Cross hands: fig (ii)

• turn palms so that they face up

• fingers facing front

• cross hands right over left at wrist

Turn palms: fig (iii)

Raise palms:

• keep wrists crossed

• breathing IN

• turn palms to face downwards

• raise body slightly

• raise arms above head

• raise the arms until palms at chest level

Separate hands: fig (i)

• breathing OUT

• draw hands apart

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5. Step back and repulse monkey

It has the function of expanding the thorax and hence it is able to prevent and cure illness of the above joints and to regulate and improve breathing function.

(i)

• breathing IN

• draw both arms up to shoulder height (approx) fig (ii)

• Palms down

• Turn waist and breathing OUT moving

(ii)

weight onto right leg.

• Left arm to make shape ('How' Red Indian's

salute) fig (iii)

• Pull right arm back

• Left arm goes to the front. fig (iv)

(iii)

(iv)

•Reverse routine to go on other side.

• draw hands apart

• arms fully extended up and out

• keep elbows slightly bent

• keep shoulders relaxed

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6. Rowing the boat.

This step regulates the mind, breathing and energy through the harmonious movements of all the joints of the body,

(i)

Cross hands: fig (ii)

• Pull both arms up. Fig (ii) while breathing IN

• Make fists (fists very loose, not tight)

• Continue to lift fists up to head height. fig (iii) (ii)

(iii)

• breathing OUT

• Arms drop while hands open. fig (iv)

• raise the arms until palms at chest level

(iv)

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7. Supporting a ball in front of the shoulder This step can get rid of the fatigue and strain of the lumbar and back muscle groups and increase their contraction and extension functions. It has definite good effects in the prevention and cure of shoulder periarthritis, problems of cervical and lumbar vertebrae, and in the improvement of breathing functions.

Turn left:

• turn body from waist toward left

breathing IN

• extend right arm up until shoulder height

• right palm face up

• raise the right heel

Lower heels:

• lower heels to floor

breathing OUT

• turn right palm downwards

• sink body down with knees slightly bent

• turn body from waist back to center

• draw right arm down to thigh

Turn right:

• turn body from waist toward right

breathing IN

• extend left arm up until shoulder height

• left palm faces up

• raise the left heel.

Lower heel:

• lower heel to floor

breathing OUT

• turn left palm downwards

• sink body down with knees slightly bent

• turn body from waist back to center

• draw left arm down to thigh

Lift heel and pivot on toe

Repeat 6 times

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8. Turning the body to gaze at the moon.

This step is basically similar to the previous step and has good effects for the various joints and muscles in the shoulder, neck and waist. It can also improve the breathing function and hence can prevent and treat periarthritis of the shoulder, hyperosteogeny of cervical and lumbar vertebrae, fatigue and injury of lumbar and back muscles, chronic tracheitis. Those who often suffer from the above problems should practice repeatedly.

Turn left:

Turn right:

breathing IN

breathing IN

• raise body slightly

• raise body slightly

• turn body from waist towards the left

• turn body from waist towards the right

• fully extend both arms up and toward left

• fully extend both arms up and toward right

• keep elbows slightly bent

• keep elbows slightly bent

• relax shoulders, elbows and wrists

• relax shoulders, elbows and wrists

• turn head to look at left palm

• turn head to look at right palm

Face front from left:

Face front from right:

breathing OUT

breathing OUT

• turn body from waist back to center

• turn body from waist back to center

• sink body down with knees slightly bent

• sink body down with knees slightly bent

• draw arms down and front in line with thigh

• draw arms down and front in line with thigh

• palms facing each other hip width apart

• palms facing each other hip width apart

Periarthritis - inflammation of tissues around a joint.

Hyperosteogeny - excessive bone ddevelopment.

Tracheitis - is a bacterial infection of the windpipe (trachea).

Repeat 6 times

All Illustrations and text on page Copyright © 2010 Acu Media Books 25

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9. Turning Waist & Pushing Palm

The ‘turning waist’ movement strengthens the movement co-ordination of the muscle groups and joints of the waist and hip, hence this step has definite usefulness in the prevention and cure of lumbar muscle strain, and in improving the functions of lumbar vertebrae and reduce problems of lumbosacral joint. ‘Pushing palm’ strengthens the movement co-ordination of cervical and thoraxic vertebrae, and shoulder and elbow joints.

Repeat 6 times

Draw palms to the waist, making loose fists, facing upwards

Push to right:

Push to left:

• turn left palm facing forwards

• turn right palm facing forwards

• turn body from waist toward right

• turn body from waist toward left

breathing OUT

breathing OUT

• push left hand to right at 45 degree and up to chest level

• push right hand to left at 45 degree and up to chest level Return to center:

Return to center:

• turn left palm making into a fist, facing upwards

• turn right palm making into a fist, facing upwards

• turn body from waist back to center

• turn body from waist back to center

breathing IN

breathing IN

• draw left fist to waist at left side

• draw right fist to waist at right side

All Illustrations and text on page Copyright © 2010 Acu Media Books 26

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10. Wave hands like clouds.

Regulates the mind, breathing and energy by circulating the Qi in the left and right directions.

Repeat 6 times

Raise left arm to chest level, palm facing body Drop right hand to waist level, palm facing body Turn to left:

Turn to right:

• turn body from waist toward left

• breathing OUT

• breathing IN

• turn body from waist toward right

• allow arms to follow turn

• allow arms to turn with waist

Switch positions of your arms:

Switch positions of your arms:

• raise right arm to chest level, palm facing body

• raise left arm to chest level, palm facing body

• drop left hand to waist level, palm facing body

• drop right hand to waist level, palm facing body

• keep elbows slightly curved

• turn to left again

All Illustrations and text on page Copyright © 2010 Acu Media Books 27

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Completion of the 10 exercises of Tai Chi Qigong.

At this time stand upright and take a deep in breath while lifting the hands up to shoulder level,

when breathing out let the arms/hands return to the side. Repeat 6 times.

After the 6 times stand still for approximately 4 - 10 minutes listening for any bodily sensations produced by the exercises.

All Illustrations and text on page Copyright © 2010 Acu Media Books 28

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1. Beginning step and regulating breathing

(i)

CENTRE

1

LINE

CENTRE

(i)

2. Open arms to open chest

LINE

& floating

UPPER

2

aiji (Beginning Stage)

Pelvis

T

rotate

LOWER

feet

shoulder

width

The basics of releasing

within the

apart

(i)

3. Dancing with Rainbow

4. Separating the clouds with swinging arms.

(ii)

Hand above

top of head (Bahui)

(iii)

(i)

(iii)

Weight on

this leg

5. Step back and repulse monkey

6. Rowing the boat.

8. Turning the body to gaze at the moon.

7. Supporting a ball in front of the shoulder 9. Turning Waist & Pushing Palm

10. Wave hands like clouds.

All Illustrations and text on page Copyright © 2010 Acu Media Books 29

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Screens from the Go Chi i DVD

Please visit www.tai-chi-world.com to purchase the complete Go Chi I (Taichi qigong) video DVD

The Video DVD includes:

Part 1 - The 10 movements of Go Chi i

Part 2 - The eight Kinetic movements of the Go Chi i ( Ward off, Rollback, Press, Push, Pull back, Split, Shoulder)

Warm up exercises to loosen the body before starting the Go Chi i.

Explanations with illustrations, video instruction etc on the correct alignments and movements of the body.

Explanation of the internal waves created in the body and the vertical circle.

Includes a complete meditation.

30

31

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