Awaken the Dragon - Qi Cultivation Techniques 1412019338

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Lh11I11 LkT'1iU [t'1 - • Dr. Michael Steward Sr.



DE DICATION Sometimes a single ray of hope illuminates the darkness. I dedicate this book to all those souls who think they have lost hope, or are losing hope and to those who are clutching onto hope and will not give up. I dedicate this book to those who through their efforts allow a single ray of hope to shine for others and thus illuminate our darkness.



ACKNOWLEDMENTS I want to thank my mother. Without her love and nurturing support this project would not have been completed. I want to thank my Mom and Dad also for teaching me that, "If you can dream it, then you can achieve it". I would like to deeply thank my wife Ruth Ann and my daughter Sarah for enduring many hours of watching me sit and type away at the computer creating this book. Their patience and love keep me going everyday. I would like to thank my son Mike for inspiring me to take chances and test the unknown. I want to thank my top Qigong/Taiji student and great friend, Sifu Patrick Albrecht. Thanks Patrick for always being there for me. Thank you for also posing for hours while I took hundreds of photos for this book. I want to thank my good friend and devoted student Gayle Shidler, Master-Library Associate at Miami University-Middletown, for taking the time out of her busy schedule to proof read and edit this book. I want to thank my good friend and devoted student Cristy CarterTramell, educational teacher, for her support and help with the technical editing of this book. I want to thank my good friend and devoted student Robert Carnell, Assistant Professor Miami University, for his support and help with the scientific/technical editing of this book. I want to thank all of my students for their continued faith that they have in me, and my teachings. A wise man once said to me, "When a student is ready to learn, a teacher will appear". I think that I am a very lucky man, because I found myself ready to teach and the students appeared. Lastly I would like to thank all the special teachers that I have had the opportunity to train with over the years. Through your generous hard work and knowledge you have molded me into the instructor that I am today. Without you I wouldn't have had the desire to continue on and discover what martial arts had to offer me. Thank you for teaching me that it isn't important how much time you have on earth, but what you do with the time that matters.

About the Author Dr. Michael Steward Sr.

• 29 Years in the Martial Arts • PhD/Philosophy/Martial Sciences • Master Instructor (Jiaoshi) Qigong & Taiji • Inducted Into the World Martial Arts Hall of Fame 2000 • Inducted Into the World Sports Medicine Hall of Fame 2000 • Inducted Into the World Karate Union Hall of Fame 2003 • Certified Executive Body Guard 1990 • American Athletic Trainers Association-Sports Medicine Trainer • American Sports Medicine Association -Sports Medicine Trainer 0 National Qigong Association-Professional Member

• Chairman of the Board of Directors Kokusai Senshu Tokukai - The International Champions of Virtue Association Author of the book "Dragonfly Qigong" Trafford Publishing 2003 Creator of the "Head Smart Body Safe Self-Defense Program" @ 1988 Creator of the Ju-Jitsu Weapon System "Raising Some Cane"© 1996 Creator of "Progressive Coaching © 1997 Creator of "Dragonfly Qigong" © 1999

Foreword By; Debbie Ulrich PhD, RN Professor of Nursing-Miami University My entire professional career has been lived within the walls of Western medicine and health care. Its' beliefs, attitudes and practices have become my own. As a professional registered nurse and nurse educator, I have used this model of health care as a basis for my practice, my teaching and my own personal healthcare practices for more than thirty years. However, I have seen the "other side" and I am now a firm believer that both Eastern and Western views can benefit us as we strive for peace and wellness in our lives.

My husband was plagued with severe and incapacitating migraine headaches that disrupted his life, as well as mine. Four to five days a week he would "fight" the pain with analgesic and narcotic medications that rendered him useless to do anything but lie down and/or sleep. After years of consulting specialists with no avail, he was put on seizure medications to "prevent" the migraines. At first they did seem to help him and the headaches decreased in frequency for a few weeks, but in time they escalated again despite the medication. Every time he visited the neurologist with the report of still having the migraines, he was told to take more medicine by increasing the dosage or starting on yet another kind of medicine. The doctor's only answer to his problem was medication and lots of it. At one point he was on more than fifteen medications, including very high dosages of two different seizure medications, and he didn't even have seizures! I began to notice a change in his affect and memory. He was not himself and since my mother had Alzheimer's disease for nine years prior to her death, I began to think that perhaps he too was in the early stages of the dreaded disease. However, I also knew that the medications could interact with one another and lead to bizarre side effects, so together we decided that he needed to get off all of these medications once and for all. They were not helping, so why was he taking them? At about the same time, we decided to take a Taiji/Qigong class to help us relax and give us some time to do something together. Since his CAT scan and MRI showed no brain tumors or brain malfunctions that could account for the headaches, perhaps decreasing his stress level would help him deal with the pain. We had exhausted every other avenue. We chose to attend a Taiji/Qigong class being offered at Miami University. Our Taiji/Qigong instructor was Dr. Michael Steward. The first night after class we talked to him about our reasons for signing up for class, as well as the migraine dilemma. Dr. Steward asked us to come early to our next class to learn an acupressure "recipe" that might help eliminate the headaches at their origin. He explained the concept of Qi (Chi) and how important it was for this internal energy to flow smoothly through our body. If it is obstructed, symptoms such as migraine headaches could occur. Acupressure points along energy meridians that affect the relief of pain from headaches needed to be pressed in sequence to keep the Qi flowing in an unobstructed way. Needless to say I was skeptical. After all, the neurologist couldn't help him so how could a Taiji/Qigong instructor know how to help? My Western medical background negated the logic of acupressure. However, we learned the recipe, wrote it down and practiced it so that we would be ready to try it on the next migraine headache. The following day my husband called me at work. "You are not going to believe this!" he exclaimed. "I stopped my headache within two minutes of when it started and I didn't even get to finish the recipe!" He has been stopping the migraine headaches ever since and for nearly a year now he has been medication-free. Every now and then he still gets a migraine, but within minutes he can chase it away. Is this a miracle? Yes, I think so. Is this amazing? Absolutely! Why does this work? I cannot completely explain it, but it works and it has changed our lives. We now have taken control of our lives.

After nearly a year of taking Taiji/Qigong classes we feel rejuvenated and in better physical shape. My husband's arthritis pain has decreased while his flexibility and balance have improved. We both feel more relaxed and at peace in mind and body alike. Dr Steward's teachings have given us the tools that we needed to help ourselves become healthier. He has awakened us to another side of medicine and health care that allows us to achieve balance and harmony in our lives. For that we are grateful. My beliefs about medicine and health care have broadened immensely through this experience. We, as human beings have to take charge of our own bodies and minds. We need to be well informed about both Eastern and Western methods and use them synergistically to our best benefit. Eastern medicine does have a place in health care for the 21st century. It should be explored by each and every one of us. We owe that to ourselves. Our bodies are our own and we alone need to decide what is best for us. That is not to say we should abandon our physicians advice, only to say that we should use all avenues known to achieve the highest level of wellness available to us. Dr. Steward's book Awaken the Dragon: Qi Cultivation Techniques, will help you learn and implement Qigong exercises correctly so that you too will have all the tools you need to achieve optimal wellness of the body and mind. Seize the opportunity to take your health into your own hands!

PREFACE AND GOALS OF THE BOOK "We must practice Qigong with the intention of not only healing ourselves, but of becoming a healing influence on all those around us". - Dr. Michael Steward Sr. When I first started to write this book, I had a different perspective on what I wanted the reader to gain from the material within it. Recently I changed my focus to reflect my own need for healing. On June 16th, of 2003, I was diagnosed with metastasized malignant melanoma cancer in my right groin lymph node. Now I am writing this book to help everyone else to become healthier and to help heal myself as well. Western medicine gives us such dark hope for recovery from this fatal disease called cancer. This book will represent my resolve not to give up hope. I know that the exercises found in this book will help me and many more like me, realize a bit of sunshine and bright hope towards recovery. As you can see, I am not writing words just to write them. I am writing this book because I practice these forms and I believe in them completely with my whole heart, mind and body. According to the way our minds have been conditioned, we believe there's nothing that can be done for cancer except to kill the cancer cells and tumors. We have been taught to see cancer as a formidable, mysterious, insidious disease - a diabolical enemy. We have been taught to accept that cancer is a force that has no face other than a tumor; that our body is ignorant and helpless; that there is nothing we as a patient can do; that our body has no wisdom of its own in guiding us back to health. We have been given a message: "Be a gentle and compliant soul. Whatever can be done must be done for us by doctors and hospitals. Go along with every treatment that our Western medical system has to offer." Even if it kills us, and it might! Western medicine has maintained that cancer is an invasion of the body from inside by cells that have gone wild. Cancer cells are formed throughout life, but are normally detected and routinely destroyed by the immune system. Cancer will develop when this system fails. Treatment consists of efforts to remove or destroy cancerous cells through surgery, radiation or drugs. Western medicine has relied heavily on technology, leading to some spectacular breakthroughs in disease control, most notably in the area of infectious disease and vaccines. For the most part, we are one-dimensional in that we attempt to find a single answer to the cause of the disease. We are continually looking for the one antibiotic to cure the infection, the one agent to cure cancer. In other words, we tend to look for that "magic bullet."

In contrast, Eastern medicine commonly referred to as alternative medicine, relies on a more holistic approach in which the use of multi- therapies is the rule rather than the exception. Eastern medicine holds that disease, be it cancer, infection, or inflammation, results from a breakdown in the immune forces of the body and efforts are directed at stimulating the return of this energy/Qi. Since the entire immune system is involved, a coordinated approach is needed in order to correct the disorder and put the body back in balance. Thus, it is common for Eastern medicine to involve the use of nutrition and nutritional supplements, herbs, stress reduction in the form of Qigong exercise, meditation, acupressure, or acupuncture. This global approach is reflected in traditional Chinese medicine. There are answers to our fears, anxieties, frustrations and suffering. Just understanding the nature of cancer, and understanding why and how it developed within the body, will lift the emotional burden from life and make the years ahead much easier to face. I have come up with the following thoughts to back up my reasoning. I think they are powerful weapons of healing. • Cancer does not mean you have to die. It means you have to take your life in your own hands and care for it. • It is not possible for disease and health to co-exist in a body. If your total health is restored, your disease must disappear. • Your body knows infinitely more about healing itself than any scientist, doctor or healing professional. Only your body knows what it needs for healing. For the secret remedy, look to your body not to the ignorance of the past, not to books, not to someone else's body or to remedies that were beneficial to, and effective for, somebody else. Don't succumb to treatment which destroys tumors, but does nothing to get rid of the causes or rebuild resistance, healing and health. • Your body has the capacity to heal itself. Believe in your body's ability to replace sick and dying cells with healthy cells. This is healing. • Free will is integral to human nature. Nothing can interfere or override this prerogative. If we don't want to take hold of our lives, no one can make us. Of course when what is required for health and joy in life is depleted, destroyed or blocked, we may not want to live. That is the problem.

The ideas I offer come from research into my personal experience, and my understanding of the world of the living cell. I believe that conquering cancer is achieved through enhancing immunity and resistance to disease while finding and eliminating all possible causes that may have created health problems. Qigong is a way to access the energy of the universe and make it our own. It is a way to help our own internal energy flow smoothly and strongly throughout our bodies. It's a way to open our spiritual eyes to be able to see beyond what our physical eyes can perceive. It's an exchange on a deep and basic level of our inner being. With that exchange comes balance, harmony, composure of spirit, deepening of character, relaxing of mind and muscles, of being empty and full at the same time, of being attentive to detail, clear of vision, open hearted, soft yet strong, like water, like wind, like the heat of the sun, sensitive to changes in the energetic atmosphere, and openness to change, transformation and miracles. This book "Awaken the Dragon"-"Qi Cultivation Techniques" will direct and guide you in proper techniques to help you become a master. I am not talking about a master of martial arts as this title is so loosely used by so many today, but as a "Master" of oneself. The word master generates a vision of powerful energy and the will to command. The word "Dragon" in the title is a representation of the vital life force or energy within us all. This energy called Qi (Chi) or vital life force is in our bodies and makes up the entire universe and everything that exists within it. A genuine master of oneself utilizes techniques to cultivate/awaken and balance/harmonize the Qi/energy within their own mind, body and spirit. By harmonizing ones energy you will also find that the world around you becomes more balanced and in tune. Everyone has the potential to become a master of oneself, the million dollar question is whether or not one has the discipline or the will/command of ones body, mind, and spirit to earn this title. To do so will generate soothing, healing energy beyond belief. It does not matter how much time you have on Earth; rather it is what you do with this time that matters. It is up to every person to decide for him or herself what they will be willing to do to obtain the energy that they need and deserve in life. Every moment in our lives we have the opportunity to receive or lose vital Qi. Cultivating your Qi is a major factor in balancing the Yin and Yang within ourselves, and the universe that surrounds us. This book will explore several different Qi cultivation exercises that will help you the reader discover how to become a master of oneself. There are over 5000 Qigong energy cultivation exercises known today. This book will cover only my favorite techniques and exercises, which have worked efficiently for my teachers, my students and my self. I hope that this book will get you started on the right path towards your development of better health and well-being. This book can be only a beginning for your practice. It is now up to you to experience the wonders of Qigong for yourself. The information in this book will enable you to lay a

good foundation in the skills of energy development. I encourage you to seek out qualified instructors from which to learn. This book is by no means the definitive answer in this grand journey, but it serves as a beginning for those who are searching for a starting point to better energy and health. The best time to begin is always today. Good luck on your journey to become a "Master", a master of oneself.

CONTENTS PAGE Publication Page ..............................................................Page I Dedication Page ...............................................................Page II Acknowledgements Page ..................................................Page III About The Author Page .....................................................Page V Forward Page ...................................................................Page VI Preface/Goals Of The Book ...............................................Page X Chapter One - Description of Qigong and Health Benefits ..Page 1 Chapter Two - Understanding the Cultivation of Qi ............Page 14 Energy ....................................................................Page 16 Sources of acquired energy .............................Page 17 Causes of energy depletion .............................Page 18 Breathing .......................................................Page 18 The Six Qualities of Breath ..............................Page 20 Sleep ..............................................................Page 20 Chapter Three - How can we generate Qi/Energy? .............Page 22 Yi Leads Qi ...............................................................Page 23 Imagery ...................................................................Page 27 Visualization ............................................................Page 29 Visualization Techniques .................................Page 31 Chapter Four - Meridians and Acupoints .............................Page 33 The Twelve Meridian Diagrams .................................Page 37 The Classic Order of Flow in the Meridians ................Page 55

The Twelve Meridians In Classical Arrangement ........Page 56 General Pathways of the Meridians ...........................Page 57 Acupoints and the Pathways for Circulation ..............Page 65 Chapter Five - Qi Cultivation and Qigong Acupressure ........Page 67 Qi Self-Message .......................................................Page 72 Chapter Six - Qigong Exercises ..........................................Page 73 Introduction ............................................................Page 74 How Qigong Exercise Works .....................................Page 75 Qi Sensations ...........................................................Page 76 Guidelines for the Practice of Qigong ........................Page 79 Warm Up (Kick-starting the Qi flow) .........................Page 83 Five Gate Qigong Acupressure ..................................Page 89 Relaxation Qigong ....................................................Page 94 Wuji Breathing ........................................................Page 97 Yongquan Breathing ................................................Page 99 Four Gates Breathing ...............................................Page102 Six Character Breathing Qigong ...............................Page 104 Meridian Meditation ................................................Page 131 Meridian Qigong .....................................................Page 147 Eight Brocades Qigong ............................................Page 203 History ..........................................................Page 203 Sitting Exercises ............................................Page 204 Standing Exercises ........................................Page 213

Five Element Qigong ..............................................Page 231 History .........................................................Page 231 Exercises ......................................................Page 231 Five Animal Qigong ...............................................Page 246 History ........................................................Page 246 Exercises .....................................................Page 248 Micro Cosmic Orbit Breathing ................................Page 269 Macro Cosmic Orbit Breathing ...............................Page 274 The Three Dantian Meditation ...............................Page 276 Chapter Seven - Acupressure First Aid For Your Health ...Page 278 Arthritis Relief ......................................................Page 282 General Relief ..............................................Page 282 Wrist and Elbow Relief .................................Page 286 Asthma Relief .......................................................Page 290 Back Aches ...........................................................Page 295 Boosting the Immune System ...............................Page 299 Colds and Flu .......................................................Page 305 Headaches and Migraines .....................................Page 309 Regular Headaches .....................................Page 309 Migraine Headaches ...................................Page 312 Insomnia-Sleeping Problems ...............................Page 318 Knee Pain ...........................................................Page 324 Menstrual Tension and Cramps ............................Page 329

Neck Tension and Pain ........................................Page 335 Relieving Lower Body Pain ..................................Page 338 Relieving Upper Body pain ..................................Page 343 Conclusion ...................................................................Page 347 Bibliography Recommended Reading ............................Page 349 Certified Dragonfly Taiji/Qigong Club Instructors .........Page 351



Chapter One - Description of Qigong and Health Benefits Qigong is the oldest art of health exercise developed in China. Qigong exercises were developed to strengthen and circulate Qi (life or vital energy). Smoothly flowing Qi is the basis for good health in Chinese medical theory. The purpose of Qigong is more of a therapeutic process. A wide variety of practitioners and professionals attest to its effectiveness in relieving stress, increasing brainpower and increasing physical stamina. Qigong, simply stated, is the cultivation of Qi or vital life energy. Stated in a more modern and scientific language, Qigong is the practice of activating, refining and circulating the human bioelectric field. Our individual bioelectric field maintains and supports the function of the organs and tissues.

The Chinese character that gives us the word Qi means the human vitality or essential functional energy of life. It also means breath. Bioelectrical breath, resonating bioelectrical field and human biomagnetic field are other translation attempts that give a rich and graphic image for the Qi. It's the Qi, or life force, that maintains the healthy and harmonious function of the human body's self regulating systems. It's the Qi that the doctor of oriental medicine manipulates with acupuncture and acupressure. It's the Qi that binds the planets into a solar system, and holds the electrons in their orbital shells around the nucleus of the atom. The character that gives us the word Gong means, "To cultivate". Gong means to practice, train, enhance and refine, but it also implies enjoyment, devotion and commitment. There are many systems and traditions of Qigong ranging from simple callisthenic type movements with breath coordination to complex auto regulatory type exercises where the practitioner alters brain wave frequency, heart rate and other organ functions intentionally.

Western culture is at the edge of another profound and dramatic transformation. For the last 400 years we have understood that the world was a dynamic interrelationship of substances, particles and bodies. Now, through the most refined scientific inquiry, it has become clear that there is no substance. What we thought was substance has been revealed as a dynamic interrelationship of energies. Physics is now redefining time and space and generating whole new sciences of resonance and energy fields. The western world, with its tremendous breakthrough of quantum physics, has taken up a sincere fascination with the bio-energetics of Qigong. It is a strong tradition in oriental medicine to teach a person to maintain their own health. Many famous physicians developed systems of exercise over the centuries for this purpose. In the "New China" following the revolution in the 1940's Qigong briefly disappeared. In the 1970's and 80's numerous institutes for the study of Qigong have sprung up in China. Many hospitals now have Qigong doctors on staff, and Qigong classes as regular allied treatment with acupuncture, acupressure, herbs and western medical modalities. There is a genuine renaissance of Qigong occurring in China. In recent years the curative properties of Qigong have attracted increasing interest among medical personnel and patients of cancer and other chronic diseases. Since the establishment of the Beijing Qigong Institute in December 1979, about a dozen coaching stations have been set up in parks and many more in factories and government organizations. These stations have some 300 instructors teaching thousands of patients Qigong exercises for preventative and curative purposes. The benefits of Qigong exercise in the curing of chronic diseases including cancer, has been proven. The following is a satisfactory explanation of this process. From the view point of traditional Chinese medicine, it is presumed that by doing Qigong exercises, which combine physical and mental activities through movement, meditation and regulated breathing, a patient can summon up his/hers "internal vital energy" to bring about a balance between the "positive (Yang) and negative (Yin) elements" in his/her body. This clears his/hers internal organs of obstructions and promotes circulation, thereby aiding recovery. Investigations indicate that those cancer patients who practice Qigong exercises regularly develop a greater ability in their immune system to destroy cancer cells; at the same time they find it easier to withstand the side-effects of radio-and chemo-therapies. It is a wonderful way to learn how to maintain our body, mind and spirit within the often times challenging everyday situations of life. By learning how to keep a calm and balanced center while moving from side to side and sometimes walking, we can learn how to maintain a sense of balance and a sense of being centered in the rest of our lives. Qigong exercises can help you settle into the experience of your body and your surroundings and

re-establish contact with what is happening now. You need to make your Qigong practice an integral part of your life by applying the lessons you learn to your daily experience. Qigong can help us learn to respond to life in a balanced and harmonious way, using the yin/yang energies in a flowing and spontaneous manner. We can use Qigong to discover in our own lives, how to be open to change and growth, and to see the miracle of life unfolding all around us in the great circular and ever changing world we live in. Significant changes cannot be brought about in a single day. It takes time to reroute the often times unnatural flows of Qi that have built up in our bodies. It can take years of practice to heal long lasting health problems, or to build up enough vital Qi so that new health problems do not occur. It can take a lifetime of practice to be able to align one's Qi with the Qi of the universe, and be able to transcend the physical world, as we know it, at the point of death or before. But all along the way there are rewards and great health benefits for anyone who pursues a regular practice. The positive results can be of a physical nature, emotional, psychological, spiritual nature or a combination of all four. Practicing Qigong will make you healthier, more emotionally centered, more psychologically balanced, more creative, happier, and stress free. It will strengthen your will; deepen your character, and much more. This may seem unbelievable, but it is indeed true. Long-term regular practice of any kind of Qigong can produce all of these results and more. "Practice regularly and maintain" might very well be that single most important principle. If you can practice regularly and maintain your practice, you will develop a basis of strong discipline, which is often the door that leads to energy growth. When you maintain your practice, your knowledge about the principles of Qigong will deepen, your sensitivity and understanding of energy will deepen, and you will experience many challenges and insights. With the proper teacher, the techniques act simultaneously as a mirror that will allow us to see ourselves, and help us to improve. Stopping too soon is one of the biggest mistakes that newcomers to Qigong make. They are all too often in search of a quick fix, figuring they will do Qigong for a month or so and they will be "fixed", that they will be taken care of, or that they will have received all that Qigong has to offer at that point. They want Qigong to be an external solution, which will cause some change without their participation. They expect that they won't have to take part in the process, that Qigong will do it all by itself. They don't want to be present, they just want the fix. They don't seem to get the idea that Qigong is a process that requires presence and vitality, active cooperation in the process, and time.

Some people stop because they just can't see the value of what Qigong is offering. They stop before catching the idea, before realizing that Qigong is an inner awareness process. Often such people refuse to accept that such an approach to awareness exists. Sometimes, even if they experience the inner awareness, they cannot fathom the importance the inner awareness will have on their lives. Stressing quality over quantity of repetitions in your practice is helpful. In the long run, correct technique is more important than quantity. It also helps to not allow negative habits to get started. If we allow negative habits or the pull toward laziness, the negative habits will win regularly and settle into place. This will cause your practice and growth to be inhibited. It is best to not to skip practice, but to practice every day without fail. For once negative habits get started, your energy will cease to flow smoothly, and it will become even harder to get started again. However, if you practice regularly, your energy will remain active and vibrant and your spirit can remain lively, which should in turn make your practice fluid, interesting and enjoyable. Keeping your energy raised, with a sense of curiosity, and vitality is a key ingredient for making daily practice work. Remember, Qigong is more the underlying principles than simply the postures. It is the principles that make the postures and energies of Qigong what they should be. The way to achieve full energy potential is to carefully and intensely study the principles. Take nothing for granted, and investigate for yourself what the principles truly mean. Though there are numerous classics and master's commentaries, you must remain vital and alive and apply your best efforts toward understanding the principles directly and for yourself. One of the basic things that Qigong offers is beauty. It brings us together with that silent inner craving which exists in all of us, the hunger to touch beauty. Whether, the beauty lies in the flowing fluidity of the Qigong movements, in the sense of history, in the remarkable esthetic "look" of the postures, in the wonderful feeling of harmony, in the simplicity, in the incredible harmoniousness which Qigong evokes, in the power, or in the extraordinary feeling which its slowness and mindfulness brings, that beauty is there. It is available to any practitioner who can accept the subtle realm and who practices regularly and maintains in practice. Practicing regularly and maintaining is the principle that makes it work. As humans, we are a fulcrum between heavenly energy and earthly energy. A strong electromagnetic field produced by the planets and stars in the heavens exerts a powerful influence upon us, and the electromagnetic power of the earth itself also exerts a strong influence upon us. We receive heavenly energy through our Bai Hui Point at the very top of the head; we receive earthly energy through our Yongquan Point at the bottoms of our feet, which are the beginning of the kidney channel, also called the "Bubbling Well Point". When we work with opening and energizing these points, we are better able to be a clear channel for heavenly and earthly energy, both for healing others and ourselves. This combined with the unimpeded circulation of Qi in our bodies makes us strong vital beings.

Qigong practice, which combines deep and regular breathing, slow movements and correct visualization, can have a profound effect on our entire existence. The psycho-physiological effect of performing soft, slow movements in conjunction with deep diaphragmatic breathing is to switch the autonomous nervous system over from the chronically overactive sympathetic mode to the calming, restorative parasympathetic mode, in which the body's various vital functions and energies are balanced, harmonized, and secretions of vital essence such as hormones and neuro-chemicals are stimulated. Qigong practice not only aligns our own body/mind/spirit but also aligns us with the universal body/mind/spirit. By regulating our minds through meditation and gentle movement we can facilitate a smoother and stronger flow of energy throughout our bodies, giving us greater health and freedom of movement throughout our lives. Qigong is actually an approach to life itself. It is a state of mind characterized by complete relaxation and complete acceptance, deep meditation and love, joy and beneficence, renewal and rebirth; it is open to the healing energy of the universe, and it offers healing for the whole world. Health Benefits of Qigong - Regulates breathing - Increases greatly the lungs capacity to absorb and store oxygen - Helps normalize the white blood count - Lowers blood pressure, pulse rates and metabolic rates - Raises endocrine systems capabilities - Bolsters the immune system - Repairs and adjusts the nervous system - Adjusts and promotes circulation of blood and Qi - Develops intelligence potential - Produces an optimistic and happy attitude towards life To succeed at Qigong you must develop...

- Belief in the benefits of Qigong - Discipline (Daily Practice) - Imagination: Clear & focused interior perception of sensory awareness - Spiritual perception: dissolves ego - Tranquility, the best condition to increase internal true Qi and its circulation. - Respect for oneself and others Points to remember when practicing Qigong: - Be peaceful inside and humble outside. - Keep the movements soft, continuous and effortless. - In doing the exercises, stay within your natural ability. Detailed Self-Healing of Benefits Qigong The following information was collected from various studies, with information provided by the database of the Qigong Institute. The Qigong Database provides the only record in English of the vast amount of research on Qigong from China as well from other countries. The database contains reports of therapies that have been tried and claimed to be effective. These reports can be used as a guide for improving health and for deciding what further research may be required to confirm promising applications of Qigong. While few research studies on Qigong conform to strict scientific protocol, the collection of research is too large and significant to be ignored. Evidence supports the following healing effects of Qigong exercises and meditations. Cardiovascular lower resting heart rate; normalized EKG, blood pressure, and cholesterol levels Respiratory slower respiratory rate, improves gaseous exchange, significant benefits for asthma & bronchitis System Immune

better targeting of antigens, significant anti-cancer effect Circulation improves microcirculation, prevents vascular spasms, very helpful for angina, migraine, and Reynard's Syndrome (cold hands & feet) Brain improves cerebral blood flow, less incidence of stroke; reduction in frequency and intensity of seizure disorders; slow, high amplitude brainwaves suggest relaxed and integrated state of consciousness Musculoskeletal improves posture, balance, strength, stamina, flexibility Chronic Pain significant pain reduction from all causes, including injury, surgery, arthritis, Fibromyagia Mental Health decreases: stress response, Type A, anxiety, obsessive-compulsive, depression. Improves memory and interpersonal sensitivity Longevity improves: blood pressure, vital capacity, cholesterol and hormone levels, kidney function, mental acuity, vision and hearing, skin elasticity, bone density, immune function, digestion, balance, flexibility, strength, libido. It destroys free radicals (major cause of tissue degeneration) by stimulating activity of superoxide dismutase.



Chapter Two - Understanding the Cultivation of Qi Nourishing Life is understood to be the cultivation of the "Three Treasures": (Jing) Essence, (Qi) Energy and (Shen) Spirit. Jing is the substance of the body and the endowment of life. Jing is equated with the body's physical strength and vitality that we get from our parents. Jing relates to blood, saliva, tendons, muscles, bones and hormones that are secreted from the endocrine system. Qi is the life energy of the body. Qi relates to the breath and is the mediator between the Spirit and the body. Shen is the Spirit or consciousness. Even though these are discussed separately, they are really interdependent. One analogy that is often used is that Jing-Qi-Shen is like a burning candle - Jing relates to the candle, Qi to the flame, and Shen to the radiation of the light. In Qigong practice it's very important to develop a strong and balanced physical body. It's also important to develop and strengthen the energy channels in the body so that they are open and balanced; and, it is important to cultivate the ability to have a quiet and peaceful Spirit. Focusing only on one these aspects is like building a house without a good foundation. Later there will be problems. Another concept of Qigong is the "Three Regulations." 1.) The regulation of the body through proper form and structure. 2.) The regulation of the breath through proper breathing. 3.) The regulation of the Spirit through proper intention and the ability to quiet the Mind. All are needed, working together to cultivate the "Three Treasures" to build (or rebuild), sustain, and nourish life. Qigong cultivation includes walking forms, standing forms and meditations. Each of these emphasizes different aspects of the "Three Treasures." Most people think of movements and breathing exercises when they think of Qigong. Qigong does include this, and it also relates to nourishing our life in a more complete way. It relates to our eating, sleeping and even our thinking. The higher aspect of Qigong relates to the cultivation of virtues and how we apply these in life.

Energy We sometimes forget that the most natural things in the world are powerful sources of energy, or life force. If you walk barefoot, you can even feel the energy of the Earth pulsating through your feet. We wouldn't function without it. When the body dies, its energy simply moves on. Energy is found in absolutely everything, from powerful waterfalls to immovable stones. It's a natural energy, and it's the basis of all creation. Quantum physics describes the universe as various manifestations of energy where energy and matter are interchangeable. Matter is made up of atoms and subatomic particles. Atoms are constantly in motion - and motion is energy. As I mentioned, energy is not only found in living beings and objects, but in all things. The warmth and/or energy radiated by anything that exists, including; people, animals, insects, plants, rocks, water and music is life force energy. Energy, at some level, exists in all things, even the ground you walk on, the air you breathe and the clouds above your head. On an individual level, our own thoughts and emotions are produced by energy. In order for someone to actually have a thought or an emotion, certain neuro-chemicals must be released in our brains. These chemicals set off electrical currents that jump across the synapses in our brains producing every thought and feeling we experience. Some people can even pick up on the thoughts and emotions of others, thus proving the power of the energy contained within us. When an individual is attuned to energy, as with Qigong, he or she becomes a channel through which energy flows and can be used for healing, increasing or dispersing energy, removing emotional or psychological blocks, and easing pain or discomfort.

Sources of acquired energy: We absorb energy in many ways, from the taking in of nutrients, to the compression of the crystalline structure of our cells. Food • Sleep Breathing • Shared energy with others Energy we are born with Energy exercises • Standing & walking Light, music, fresh air, and physical environment

Causes of energy depletion: • Continuous mental activity, morning to night • Constant overuse of electronic devices Never ending fast paced life style Inattentiveness of our bodies needs • Shallow breathing The stress of worry, anguish, fear Exhausting work or exercises Foods with no nutritional value - sugars and breads Lack of sleep, sleep disorders

Breathing: Breathing is one of the most important ways to gain energy. We can do without food for a period of time, but without breathing our life would be quickly extinguished. Most people have lost the natural art of breathing. Take a deep breath. What do you notice? Does your upper chest expand? If so, your normal breathing is shallow and weak. Eastern masters of Qigong recognize a number of profound functions associated with the lungs and with breathing. Those who are interested in methods of increasing, regulating and utilization of Qi must have a solid understanding of how the lungs work, what they do, what they influence and how to develop them. By simply understanding this process it is possible to dramatically improve one's health. Qi means energy; but in traditional Chinese medicine it also means breath. If the lungs are strong and healthy, and the breathing is long, quiet and deep, the body will fill up with energy. The development of respiratory power and control is fundamental to radiant health. By training our breathing it is possible to control the healthy function of the inner organs. The lungs are connected to all of the internal organs by the autonomic nervous system. Each of the internal organs can be controlled through the conscious effort of deep diaphragmatic breathing. The diaphragm is a muscle that separates the chest cavity. It lies directly below the lungs and heart and just above the

liver, stomach, pancreas, spleen and transverse colon. On inhalation, the diaphragm muscle contracts and moves downward, pushing the abdomen out. This increases the volume of the lungs, creating a partial vacuum and sucking air in. During exhalation, the diaphragm relaxes upward, the abdomen releases inward, pushing air out. It is essential that you recognize the fact that diaphragmatic breathing is an integral driving force for all the functions of the body. Diaphragmatic breathing is a function that directly influences every function in the body at every moment of our lives.

The six qualities of breath 1. Slow - means respiratory rate at an unhurried mood 2. Long - means that the breath is a long, steady stream of air 3. Deep - means breath and qi sinking low into the body 4. Fine - means smooth and quiet 5. Even - means a feeling of internal balance and equal ease of inhalation and exhalation 6. Tranquil - means mind focused on present experience, free of thoughts and worries

Sleep: Sleep is vital to our life and gaining energy (Qi). We obtain our major supply of energy when we sleep. Sleeping well is therefore very important. The body is relaxed when we sleep and the meridian points and channels are open to energy. Many people boast that they need little sleep, but what is the final result? Are they free of sickness? Stories of masters of past times, gained much of their energy by sleep-like meditation that lasted weeks, when they awoke they had immense power to put to useful purposes. If you cannot sleep and your head is full of many thoughts, why not spend the time building your energy. Lie flat on your back, with your palms up. Concentrate your energy in your lower abdomen also referred to as the lower Dantian. This is an area three to four inches below your navel. Slow down your abdominal breathing. Imagine energy flowing in the top of your head when you inhale, collecting at your lower abdomen then pause and then imagine sending energy out through your toes when you exhale. Concentrate on your breathing not on the thousand distractions in your day. The result will be improved circulation to your feet, quieter thoughts, a cooler head and a sensation of sleepiness. It is universally accepted that people sleep with their head uncovered to keep their head cool. To have a good sleep one must first relax. If you are able to touch the pillow and fall asleep right away, this does not mean that you will sleep well. A sign of old age and sickness is that they do not sleep well. They are constantly tired and have low energy. Qigong has a definite healing aspect to it. A practitioner, through years of cultivation, can balance and enrich his or her own Qi. This can help with specific diseases, regeneration of the body,

maintenance of health, spiritual development, and assistance with ones own well-being through practice.



Chapter Three - How can we generate Qi/Energy? The question of how to generate Qi energy lies surprisingly, in not what action you take, but in the Taoist concept of non-action. The first step is to find a way that allows our body to function naturally without interference. Calming the mind is an essential self-discipline when learning how to generate Qi energy. A tranquil mind allows the body to find its own natural balance and it allows excess energy to sink to a lower position in the body for storage. The main energizing center for the body's basic energy system is located in the lower abdomen. When this energy center is balanced and functioning correctly, it can generate enormous amounts of energy that can vitalize, invigorate and cleanse all activity within the body.

"Yi leads the Qi" The term Yi is generally translated as focus or intent. It is the most important component in the practice of Qigong. You can move beautifully and breathe naturally and fluidly, but if your mind is not focused on what you are doing, the results will be substantially less. The focus need not be hard or fixed but you should carry an awareness and connectedness to the movements you are performing. Imagine riding a bicycle. You have to travel in a certain direction to reach your destination. You may look out to one side and then another, but if your attention strays too far from the road, you will crash. You know that your mind must be focused on traveling in a particular direction so it is important that you stay there. In Qigong you should try to keep your attention on the movements you are performing with your mind being aware of the direction you are moving, both outside and inside the body. There is an old saying that "Qi follows Yi," meaning that Qi can be directed by the mind. Ancient Taoists knew what modern Western science is only discovering, that we can direct healing energy with our mind and affect the healing process. Experiments have been conducted in which practitioners send energy to a certain part of their bodies; that area is then measured with heat sensitive instruments. Results have shown an increase in heat radiation in the area where the practitioner has directed their Qi. In the beginning stages of Qigong practice we use our minds to gently guide or lead Qi through the pathways and through the points we are working with. In the higher stages of practice we cease to use the mind, simply letting the Qi guide itself. All Qigong practice concerns accessing, circulating and storing Qi as well as directing, balancing and building a strong current of Qi in the body. The various Qi pathways in the body range from major meridians such as the Du Mai-governing vessel (flows up the back), the Ren Mai-conceptual vessel (flows down the front), Dai Mai-the belt channel (flows around the waist) the Chong Mai (flows directly through the center of the body), the major yin channels (flow along the inside of the arms and legs), and the major yang channels (flow along the outside of the arms and legs). Along those pathways are certain points that are used to either access or balance the Qi in that area. Several important points often used in Qigong practice are the Bai Hui point at the top of the head, the Tian Mu point between the eyebrows (the third eye), the Shan Zhong point (the heart center), the Wei Lu point at the bottom of the sacrum, the Hui Yin point on the perineum, the Yongquan points at the bottoms of the feet and the Laogong points on the palms of the hands. When these points are energized and "opened," the Qi in the pathways can run smoother and stronger. There are also three major areas or dantians in the body. Dan means medicine or elixir and tian means field. The top dantian is the third eye area, including the pineal gland. The middle dantian is the

heart area around the solar plexus. The lower dantian is three finger widths below the navel. All of these areas are located inside of the body, rather than on the surface. As with the points, once these areas are stimulated and energized the amount of Qi available to the practitioner grows many-fold. Qigong also works with the Qi field that is located both inside and outside the body. Passing the hands down the front or back of the body can affect one's internal organs because of the relationship between the outer and inner Qi field. Qi cultivation helps to detoxify, improve the functions of the human body and raise the quality of life to a higher level.



Imagery "The Mind Leads The Body" Imagery involves the use of imagination to create mental pictures - "images" - or situations. Imagery can help relieve pain, although the way it works is not completely understood. Imagery can be thought of as a daydream that requires all your senses - sight, touch, hearing, smell, and taste. Some people believe imagery is a form of self-hypnosis. Imagery can help people sleep, relax, relieve boredom, decrease anxiety and stress, and heal the body. The first step in using imagery effectively is relaxation. Relaxation has benefits besides preparing you for your Qigong imagery work. Regular deep relaxation can reduce blood pressure and enhance the immune system. This state can produce receptive imagery from the unconscious helping us to discover our needs and potential for problem solving. Once your body is relaxed, your mind is calm and you are no longer thinking about that report due at work or school or what is for dinner. It is then time to begin the imagery practice. In order to utilize imagery to the fullest you must first focus your attention on the skill you wish to enhance. Focus all of your attention on a clear and vivid image of yourself standing ready to begin your Qigong forms, and then focus on yourself performing each of the moves. If interfering thoughts or images enter your mind, take a deep breath and allow the image to pass by as you exhale. Then refocus on the Qigong image. Imagery should not be confused with visualization. Imagery, in fact, does not require visualization at all to be effective. The objective in using imagery to enhance Qigong is not to see pretty pictures in your mind, but to pay attention, to be mindful, to train the body-mind. Imagery can utilize any or all of the senses. It certainly can include visual imagery, but may also include images of sounds, kinesthetic sensations, and even smells. Imagery can be used to also enhance the over all effects of breathing while performing your forms. Imagine that while you are inhaling, coolness starts at the top of your head and proceeds to move down your back. As you exhale, imagine that warmness moves up the front of your body to the top of your head. The whole cycle begins at the head, moves down to the sacrum, travels between the legs and then moves up the front of the body back to the head. Imagery includes not only visual stimuli, but also other sensory modality. Feel the energy move freely through your body. Feel the heat of the energy accumulate in the areas that you desire. Incorporate as many senses as you can into your image. With practice, you will find that visualizing your image is easy, fun, and very relaxing.



Visualization Visualization is an attention focusing technique of creating visual images in the mind. This is accomplished by harnessing the ingenuous power of our imagination for our own creation. We have all had some experience with visualization whether we are aware of it or not. We have all daydreamed about an upcoming exciting event during a mundane task such as a long drive or a household chore. We see what it's like in our mind's eye and feel the excitement, or we dread the upcoming meeting and our mind plays out the situation. Since the mind reacts physiologically to imagined events the same way it does to real events, we can create health by imagining health. It is a wellknown fact the chemical immune response of the body is affected both positively and negatively by stimuli. Consider the role that unreleased stress plays on our health. Likewise, visions of pleasure and peace can restore balance to the ravaged body, in addition to creating a feeling of relaxed calm. Visualization is simple to perform. Form a clear picture in your mind of what you choose to manifest. If you are not able to actually "see" this in your mind's eye, that's okay. Just hold the idea in your thoughts. Focus on this image frequently throughout the day, everyday, giving it positive energy. The alpha or hypnotic state amplifies the power of your imagery and your affirmations to produce your intended manifestation. If your images become real enough, they produce the same feelings and physical reactions as the actual objects or situations would if you were experiencing them in reality. Some visualization techniques do not utilize an altered state of consciousness, but I prefer to go into alpha when possible to deepen the visualization experience. The Alpha state helps me to be more aware of my body so I feel the health benefits sooner and the effects seem to last longer. Determine what you desire in your world, be it health, inner calm, happiness, whatever, then enter into alpha state and visualize your world in that way. Use the power of your mind to create. Once becoming accustomed to visualization, many people find it very easy to slip back to these healing images whenever they allow themselves the space and the quiet time to do so. Utilizing the technique of visualization created a major shift in consciousness for me. Regular practice helped my body become stronger, less fatigued and less pained. This helped me to get in touch with the old me that used to be so strong, healthy, and fun loving. There is no limit to what you can manifest with all the visualization possibilities. Whatever you can imagine, you can create. My favorite healing vision is one of me standing on a tropical beach. In a safe and protected area within this beautiful place, I am standing with my toes dug deep into the sand, I am at rest, and I sensually feel the warm sun penetrating into my body. The warming sun melting into my center, the glowing warmth spreading out into my chest and thighs, radiating out to the very tips of

my toes and fingers, to the top of my head, warm glowing sunshine moving all through my body, healing my body, healing every aching muscle and every stressed cell. The sun is gently warming my entire body and occasionally, I feel the cool mist of the ocean spray gently blowing upon my face. Another of my favorite visualizations is to imagine that every system of my body is working in perfect harmony. I become quiet and go into an alpha state where I focus on my body, particularly on my immune system, organs and cells. I see them powerfully active and happy, working to heal my body. When I used to feel cold all the time I would focus on an inner flame in my solar plexus warming my entire body and soul. I often take from life by visualizing my favorite places in nature. My body actually feels like I am there and I feel the exhilaration of the wilderness in my soul. This visualization reconnects me to nature and fills me with the power I need to live my life fully. I often use visualization as an asset to my athletic training, as do many Olympic and professional athletes.

Visualization Techniques: 1. Visualize from your "minds eye" or as you would see it. 2. Visualize with as many of your senses as possible. Try to re-create as many feelings and muscular stimuli with each visualization as you can. 3. Visualize as many times during the day as possible, when you wake up, before training, after training and always before you fall asleep. 4. Visualize all the various situations that you will be facing. 5. Visualize those skills or plays which are the most difficult for you. It is important that the images are as perfect as possible, include as much of the physical feeling of doing these techniques as you can. 6. Repeat each image in your mind as many times as possible. Utilize every opportunity to reinforce neuromuscular patterning and energy manipulation. Visualization is a controlled mode of thinking - applied, disciplined imagination. What we habitually visualize is what we come to believe, and what we create in our lives. Imagery and visualization are the main ingredients for success. Visualization with the use of imagery is thinking and seeing yourself perform positively and successfully in all situations: whether it is in the classroom, during training or in a competitive realm. Visualization and imagery development varies with each individual depending on his or her commitment to the process.



Chapter Four - Meridians and Acupoints The meridians are pathways in which the Qi and blood of the human body are circulated. The meridians connect within the Zang-Fu organs and extend over the exterior of the body. They form a network by linking tissues and organs into an organic system. Zang-Fu is the term used to describe various yin and yang organs in the body. A Yin organ is called a Zang, while a Yang organ is called a Fu. Although the organs are identified by their western anatomical names, Traditional Chinese medicine views their function on a far broader scope. This is due in part to the Chinese concepts of Qi, and essence, their flow, and storage responsibilities. The twelve organs of Chinese medicine, which correspond to the twelve meridians, or channels within the body, are classified according to the functions of transformation (Yin organs), or transportation (Yang organs). The Zang is made up of the six solid (Yin) organs: • heart • pericardium (sac surrounding the heart) . lungs • spleen . liver kidney The Fu consists of the six hollow (Yang) organs: • small intestine • stomach large intestine • gallbladder • urinary bladder 0 triple warmer (an organ function)

According to traditional Chinese medicine, life is the flow of vital energy through the body in a continuous circuit. 14 Channels, namely Meridians, comprise the circuit in a human body. Each is pertaining to specific "internal organs," external body parts and physiological functions; acupressure points lie along the meridians which control or influence the energy flow. Sudden shock, illness or disease interferes with the flow of energy. The meridians are the channels, or pathways, that transport Qi (vital energy) throughout the body. In Traditional Chinese Medicine (TCM) this concept of interconnecting channels is termed Jing Luo: Jing means "to direct/go" or "to steer through" and Luo means a "network" or "attaching system". The meridian system unifies all parts of the body via this unseen network and it is essential for the maintenance of health and balance on all levels. The meridians of the body can be stimulated and assisted in promoting unhindered flow by various natural methods such as: massage or finger pressure. The basis of acupuncture/acupressure theory is that by working with points on the surface of the body the internal functioning of the body can be affected and balanced via the manipulation of the Qi energy flowing through the Meridians. These surface points are key points situated along the different meridians which respond to stimulation or sedation as required. In acupressure these points are known as acupoints. We have 12 bilateral meridians. The two special meridians/vessels (the Conception Vessel and the Governing Vessel) are not bilateral. They are singular channels, which follow the midline of the body, one in front and one on the back.

Lung Meridian (Lu)

Large Intestine (LI)

Stomach Meridian (St)

Spleen Meridian (Sp)

Heart Meridian (H)

Small Intestine Meridian (SI)

Bladder Meridian (B)

Kidney Meridian (K)

Pericardium Meridian (P)

Triple Warmer/San Jiao (TW)

Gall Bladder Meridian (GB)

Liver Meridian (Lv)

Governing Vessel (GV)

Conceptual Vessel (CV) or (CO) There are a number of ways in which the Primary Meridians can be classified. One method is to classify them into two groups, according to their polarity of Yin and Yang. The Chinese determined that some of the meridians are predominantly of Yin energy, and some are predominantly of Yang energy.

The Primary Meridians are also grouped together in coupled pairs, each Yin meridian being coupled to a specific Yang meridian. The pairs are coupled according to the table above, i.e., Lung with Large Intestine, Spleen with Stomach, Heart with Small Intestine, Kidneys with Bladder, Pericardium with Triple Warmer, and Liver with Gall Bladder. Another way of classifying the meridians is based on the main location of the meridian and its terminal point. Six meridians are located on the upper portion of the body, and start or end on the fingers. The other six meridians are located on the lower portion of the body and end or start at the toes. Which gives us the following relationships:

By combining the Yin/Yang and Hand/Foot classifications or groupings, we get the following:

As you can see, so far, the meridians have been classified into a division of two groups according to Yin and Yang, hand and foot, and as coupled pairs. The meridians which constitute the main trunk lines of energy run longitudinally within the body; while the collaterals, which represent branches of the meridians, run transversely and superficially from the meridians. Not only do the twelve regular meridians have their fixed courses, but they also cross at given places. Next we are going to classify the meridians according to the traditional Chinese idea, of the cycle

of Qi within the meridians. The Chinese determined that energy flows from one meridian to the next in a continuous and fixed order. It flows from meridian to meridian in a two-hour cycle, making the complete circuit once a day. This cycle is known as the Horary Cycle. As the Qi makes its way through the meridians, each meridian in turn, with its associated organ, has a two-hour period during which it is at maximum energy. The Horary Effect is recognizable by measurable increases of Qi within an organ system and meridian during its time of maximum energy. (Qi is, of course, present within every organ system all the time; its level simply fluctuates according to the Horary Cycle.) Knowledge of this cycle and its energetic effects is necessary for highly effective Qi cultivation. Various organs respond either very well or very little depending on their energetic state at the time of cultivation. The flow of energy begins with the meridian of the Lungs and completes its cycle with the Liver, to commence again at the Lungs, continuing the daily cycle throughout an individual's lifespan. The reason that the Chinese say that the flow begins with the Lungs, is that they consider the first independent function of a child at birth to be its first breath.

The Classical Order of Flow in the Meridians

Look at the table of the Classical Order of Meridians once more, and remember the concept of the coupled Yin/Yang pairs. You will see that the energy flows from one meridian to its coupled pair, and then on to the next coupled pair. The following is a diagram showing the order of energy circulation through the meridians.

The Twelve Meridians - In Classical Arrangement 1. Hand Yin Lung Meridian (Lu) 2. Hand Yang Large Intestine Meridian (LI) 3. Foot Yang Stomach Meridian (St) 4. Foot Yin Spleen Meridian (Sp) 5. Hand Yin Heart Meridian (H) 6. Hand Yang Small Intestine Meridian (SI) 7. Foot Yang bladder Meridian (B) 8. Foot Yin Kidney Meridian (K) 9. Hand Yin Pericardium Meridian (P) 10. Hand Yang Triple Warmer Meridian (TW) 11. Foot Yang Gall Bladder Meridian (GB) 12. Foot Yin Liver Meridian (Lv) 13.The Governing Vessel (GV), also called the Du Mai, or Du Channel 14. The Conception Vessel (CV) or (CO), also called the Ren Mai, or Ren Channel A Yin meridian joins its Yang coupled meridian (and vice versa) in the extremities, either the fingers or the toes. Yin meridians of the hand terminate in the fingers. Yang meridians of the hand begin in the fingers. Yang meridians of the foot terminate in the toes. Yin meridians of the foot begin in the toes. Understanding the energetic function of the Meridians is the Chinese equivalent of understanding the function of the organs in Western Medical thought. The meridians are connected with, and have their origin in, the internal organs: treating a meridian affects the organ to which it is connected. The meridians provide communication lines between external body appendages, surfaces and the internal organs. They govern the body's ability to function, carry Qi, and so contribute largely in the

maintenance of health. This energy can be manipulated at stations along these communication lines, the acupuncture points along the meridians.

General Pathways of the Meridians The circulating pathways of the twelve meridians flow from the face to the feet, from the feet to the chest, from the chest into the hands, and from the hands back to the face. The Yang Meridians generally flow along the outward (lateral) side of the limbs and along the back of the body. The Yin Meridians pass along the inward (medial) side of the limbs and along the front of the body. It has already been mentioned that the pathways leading to or from the arms are called Hand Meridians, and those that descend to the legs or ascend from the legs are the Foot Meridians. The three Yin hand meridians travel from chest to hand; the three Yang hand meridians, from hand to head (face). The three Yang foot meridians travel from head to foot; and the three Yin foot meridians travel from foot to chest. This describes the circulation of energy over the entire body and delineates the pathways in which Qi, or energy, flows. With the arms raised over the head palms facing forward, the energy in the three Yin Hand Meridians (Lung, Heart, and Pericardium) will be flowing from the chest to the fingertips, upward along the forward portion of the arm. The energy in the three Yang Hand Meridians (Large Intestine, Small Intestine, and the San Jiao) will be flowing from the fingertips, downward on the back part of the arm, to end their flow in the face. From the head, the energy of two of the three meridians of the foot (the Bladder and Gall Bladder, but not the Stomach) will be traveling down along the side or back of the body and outward side of the leg to end in the toes. To complete the cycle, the energy in the three Yin meridians of the foot (Spleen, Liver and Kidney) will be traveling up from the toes along the inward side of the leg, continuing along the front of the abdomen and ending in the chest, at which point the cycle begins again from the chest to the hand. There are exceptions to this, but the general pattern is accurate. The Stomach Channel is one exception. Although it is a Yang Meridian, it runs on the front of the body with the Yin Meridians, instead of up the back like the rest of the Yang Meridians. The other exception is the Governor Vessel, which is a Yang Meridian in the center of the back, in which energy flows upward as opposed to the rest of the major Yang meridians in which energy flows downward. The Governor Vessel, or Du Mai (Du or GV), follows the spine upward on the back, travels over the head and ends on the inner surface of the upper lip. It has no direct connections to any internal organ. Its energy flow is Yang and ascends from the bottom of the pathway beginning near the anus. It connects with all the Yang Meridians of the body, and is important in many conditions requiring manipulation of the Yang energy of the body.

The Conception Vessel or Ren Mai (CV or Ren) travels up the midline in front of the body. It runs from near the anus to the mouth, and its energy is Yin, ascending from the lower body to the upper, as does the Governing Vessel. In effect, these two meridians vertically encircle the body on its midline, front and back. These two Vessels, remember are not bilateral. They do not form a direct part of the organ meridian's energy circulation network, nor are they associated with any one organ. The energy traveling from the chest to the fingertip is predominantly Yin energy. Yet on its way back up the other side of the arm, it becomes Yang energy. The energy changes polarity, from Yin to Yang, or from Yang to Yin, the nearer it approaches the extremities of the limbs. The energy traveling from the chest to the fingertip begins as predominantly Yin energy, but as the energy approaches the extremity the polarity begins to change, and by the time the tip of the finger is reached the Yin becomes progressively mixed with the Yang energy. Energy traveling from the fingertips to the face begins as mixed Yin/Yang, but by the time it arrives in the face it is predominantly Yang energy. Energy traveling from the face to the toes begins as predominantly Yang energy. As this Yang energy approaches the lower extremities of the leg, the polarity begins to change again. By the time the toes are reached the Yang energy is mixed with the Yin energy in almost equal proportions. The return from the toes to the chest causes the transformation again. This Yin energy then flows back into the arm, to continue the cycle. It can be seen, therefore, that as Qi circulates through the Primary Meridians, it alternates in coupled pairs of Yin and Yang Meridians, staying for two hours in the Yin and two hours in the Yang, in a smooth alternating rhythm. In the central area of the head and chest, even though the energy passes from one Meridian to another, there is no polarity change. The head is the area where one Yang meridian joins another Yang meridian, and the chest is where each Yin meridian joins another. The polarity change is not a sudden thing, but occurs gradually, mostly between the elbow and the fingertips, and between the knee and the toes. Therapeutically, it is at points below the knee and below the elbow that energy polarity changes can be most easily accelerated or retarded. Within these limits, the most important control or energy manipulation acupressure points are found.

Qigong is composed of three elements: body, breath, and spirit. Along the energy meridian lines, there are large and centrally located spots called "doors" or "gates" and, if opened, generous amounts of energy can be drawn. For example, the Laogong is conveniently located on an acupressure point (P8) in the middle of the palm, a well-used part of the body. Exercising this area encourages a flow of the three yin and three yang channels found on the hand. Because the palm can be rotated at the wrist to face different directions, the Laogong energy gate can be aimed to draw in different energies. There is yang energy to draw from the heaven; yin energy from the earth; from the north, kidney energy (water); from the east, liver energy (wood); from the south, heart energy (fire); and from the west, lung energy (metal), for example. All Qigong styles work with the Laogong point open. Other major energy gates that benefit from Qigong in general are: Bai Hui (top of head-GV 20 or the "place of 100 Meetings"); Ming Men (at approximately the navel level on spine-GV 4 or the "gate of life"); Hui Yin (the bottom of torso-CV 1 or "yin crossing"); and Yongquan (ball of foot-K1 or the "bubbling well"). In Chinese meditation there are five places which are considered the main gates through which the Qi in the body communicates with the Qi which surrounds you. These centers are as follows;

The Palace of 100 Meetings (Bai Hui) the top of the head.

The Two Bubbling-Wells (Yongquan) on the bottom of your feet.

The Two Labor Palaces (Laogong) in the center of your palms. These five gates are keys to adjusting the Qi in your body. Medical Qigong practitioners train with the two gates in the palms so that they can increase their effectiveness in adjusting their patients' Qi. Martial artists train these two gates so that they can lead Qi to the hands more efficiently and energize their muscles. This also increases their ability to sense their opponent's energy, which is called "skin listening" in the internal martial styles. They also train the gates in the feet so that they can jump high, run fast, and kick powerfully. You can see from these examples that governing the Qi in the five gates is a serious concern in every style of Chinese Qigong. In order to govern the Qi in the gates you must learn to exchange the Qi in the body for the Qi in the environment by special breathing techniques. Generally, abdominal breathing is the easiest way. When you inhale you draw Qi from your limbs into the center of your body. When you are doing this imagine that you are absorbing Qi from the environment. When you exhale, lead the Qi to the gates and release it into the air. With training it will become natural when you breathe these five gates will also be "breathing". Regulate your breathing until you no longer need to do it consciously. An ancient Chinese adage says: "A tree grows from the roots." Yin and yang and the Five Elemental Energies form the main roots in the Taoist tree of health, and the entire edifice of traditional

Chinese medicine and physiology is based upon the foundation of these energy principles. The traditional Chinese view of human physiology differs significantly from the Western view in that the Chinese have always focused attention on the function rather than the form of the vital organs. The Western medical practice of studying human physiology based upon anatomical locations of various organs as revealed in dissected cadavers makes no sense to Chinese physicians, because cadavers have no living energy and their organs are not functional. How can a dead body reveal anything significant about the dynamics of living energy? Furthermore, in addition to their biological functions and anatomical locations, the Chinese concept of organs also includes the specific type of energy that infuses each organ, as well as the energy meridians that channel organ energies to and from other parts of the body. In the Chinese system, everything ultimately boils down to energy, a view which modern Western physics is beginning to verify. Therefore, the Chinese approach to human health and physiology accounts not only for the effects of obvious visible substances such as microbes and toxins, blood and bile, but also for the invisible and even more pervasive influences of emotions and energies that have a direct impact on the human energy system. Acupoints and the Pathways for Circulation The meridians themselves do not begin or end on the outside of the body, but originate deep within the organs and vital energetic centers (Dantian) of the body. So, by modifying the energy of a point just beneath the surface of the skin, we are modifying the energy deep within the body. The acupoints are somewhat like amplifiers along a telephone line (Meridians) which interact with energy inside as well as outside the body. Some acupoints can be connected to several meridians and are also major connection points for numerous pathways of energy where energy sinks into and flows out from the body. A point itself can be seen as a tiny electrochemical organ which serves as a gateway and storage house for all types of mind-energy, constantly working to maintain homeostasis. Almost all of the classical acupuncture points have been detected with modern GSR (Galvanic Skin Resistance) devices. The originator of electro-acupuncture Dr. Reinhardt Voll in the 1940s, discovered that the electrical resistance of the human body is not homogenous and that meridians existed over the entire body, which may be demonstrated as electrical fields. By the 1950s Voll had learned that the body had more than 1000 points on the skin which followed the 12 lines of the classical Chinese meridians. Each of these points, Dr. Voll called a Measurement Point (MP). Working with an engineer, Fritz Werner, Dr. Voll created an instrument to measure the skin resistance at each of the acupuncture points, patterned

after a technique called Galvanic Skin Resistance (GSR). Along with many other points unrecognized by classical texts, about 700 of these vital energetic holes have been detected, and many more are physically apparent. In 1953, Voll had established the procedure that became known as ElectroAcupuncture according to Voll (EAV). Acupoints are the specific sites through which the Qi of the zang - fu organs and meridians is transported to the body surface. The Chinese characters for an acupoint mean respectively "transportation" and " hole". In the medical literature of the past dynasties, acupoints, the sites where acupressure/acupuncture treatment is applied, have other terms such as "Qi Point" and "Aperture." Acupoints are not only the pathways for the circulation of Qi and blood, but also the loci of response to diseases. In acupuncture, acupressure and moxibustion treatment, proper techniques are applied on the acupoints to regulate the functional activities of the body, strengthen body resistance so as to prevent and treat diseases.



Chapter Five - Qi Cultivation and Qigong Acupressure Traditional Chinese medicine views health as the constantly changing flow of vital energy, or Qi throughout the body. If that flow is hindered, sickness may develop. The goal of acupressure (and acupuncture) is to release blocked energy by stimulating specific points--called acupoints--along the body's 14 primary meridians, or energy channels. Pressing firmly and steadily on the proper acupoints, it is suggested, can promote energy flow to a part of the body that is experiencing disease or discomfort, enabling it to heal itself more readily. While acupuncture involves stimulation with needles, acupressure typically uses only the practitioner's hands to restore the balance of Qi. Acupressure is a time-old healing tradition of Oriental descent. Acupressure is based on the medical philosophy that the human body is a system of connecting energy grid systems called meridians. When one of these energy flow lines is "blocked" from disease or injury, the entire body is affected. Similarly, by stimulating the acupressure points on the meridians enhanced health and wellbeing will be created. These energy flow lines are like the telephone network system. Acupressure has been utilized by many professional and Olympic sports teams and the casual sports enthusiast. By stimulating the appropriate points, there will be increased energy and stamina and a more efficient recovery from the activity. Acupressure partially works by stimulating one of the body's natural neuro-chemicals, called endorphins. Also, acupressure locally increases the blood supply, washing away waste products caused by over exertion. Acupressure points are places on the skin that are especially sensitive to bioelectrical impulses in the body and conduct those impulses readily. Asian cultures conceived of the points as junctures of special pathways that carried the human energy. Western scientists have also mapped out and proven the existence of this system of body points by using sensitive electrical devices. Stimulating these points with pressure, needles, or heat triggers the release of endorphins, which are the neuro-chemicals that relieve pain. As a result, pain is blocked and the flow of blood and oxygen to the affected area is increased. This causes the muscles to relax and promotes healing. Because acupressure inhibits the pain signals sent to the brain through a mild, fairly painless stimulation, it has been described as closing the "gates" of the pain-signaling system, preventing painful sensations from passing through the spinal cord to the brain. Besides relieving pain, acupressure can help rebalance the body by dissolving tensions and stresses that keep it from functioning smoothly and that inhibit the immune system. Acupressure

enables the body to adapt to environmental changes and resist illness. Despite its reputation as being simply "acupuncture without needles," acupressure is actually the older sister of a whole range of therapeutic arts revolving around the manipulation of the body's pressure points: acupuncture and tuina in China, shiatsu and jin shin do in Japan, reflexology in the West, and other less formalized systems elsewhere. The Chinese began experimenting with acupressure more than 5,000 years ago. According to folklore, soldiers returning from battle with superficial wounds began reporting that they were miraculously cured of injuries and illnesses that had plagued them, often for years. Curious physicians began charting the location of these wounds, and a science was born. Over many centuries, physicians theorized that the vital life energy they called Qi traveled through the body via 14 invisible pathways running vertically along the body called meridians. Poor health was seen as the result of energy becoming blocked at points along a meridian. Deep finger pressure applied at these points released the blockage, allowing the Qi to flow normally. Meridians correspond to the major organs of the body: lung, heart, pericardium, large intestine, small intestine, triple heater, liver, kidney, spleen, stomach, bladder and gallbladder. Additionally, there are two major reservoirs of Qi that regulate the entire system: the Governor Vessel, running up the spine, over the top of the head to the upper jaw, and the Conception Vessel, running up the front of the body to the lower jaw. Each meridian passes close to the skin's surface at spots called hsueh, translated as "cave" or "hollow," or, less poetically, as "points" or "acupoints." Early texts identified about 365 points, but refinements in the system over the years have uncovered hundreds more - 1200 to 2000, depending on whom you ask. Some practitioners believe that the most effective points lay at the very beginning or the very end of the meridians, or in places where the meridians converge, such as the hands, feet, or ears. Points are assigned a letter and number code for easy reference - for example, B 10 ("B" for the bladder line) is a point located about a half-inch from the base of the skull on the muscles bordering on the spine, considered useful in relieving fatigue and depression. Each point also has a Chinese character name, usually descriptive and sometimes quite beautiful. B 10 is also called the "Heavenly Pillar." Other points carry names like "Sea of Vitality," "Hidden Clarity," and "Wind Pond."

The human body has a bio-energy-circulation system similar to the blood-circulation system. The bio-energy flows along 12 main meridians, or channels. These are symmetrical on each side of the body, each pair being related to a specific organ. In addition, there are two single meridians following the midline of the body, one at the front and the other along the spine. Many points are distributed along the meridians. These points are essentially transformer stations through which bio-energy flows into the muscle structure to allow organized activity to take place. In disease, imbalances develop in these energy flows, causing some of the transformer points to become irritated or congested. In recent years, modern research that has been conducted in this field has brought new light into this ancient practice. It discovered that by stimulating Acupoints, it triggers the release of endorphins in the body that is natural biochemical to relieve pain. Scientific researchers credit this process to the relieving or allaying of mental strain which affects the resistance and the natural healing power of the body, or to the enlivening of the autonomous nervous system responsible for the efficacy of this natural therapy.

Qi Self Massage The skin, sense organs, muscles, tendons, fascia, internal organs, glands and bones taken together form a complex system capable of storing great quantities of Qi. Qi in different forms is generated and stored within the various bodily systems. The quality of the different Qi energies stored in the body is the major contributing factor to our sense of and well-being and who we are. The practice of self massage and the intention associated with the application of Qi together constitute a powerful form of potential self healing and refinement. Qi Self-message practiced either as an opening exercise at the beginning of a session, or as a closing exercise after a session of energy circulation and cultivation, Qi Self Massage serves to distribute the Life Force throughout the physical body and to dislodge stagnant energy lodged in the muscles and facial tissues. The practice has a dramatic toning and vitalizing effect on the skin and its associated glands. Deep organ rejuvenation can also result from the various tapping, slapping, knocking and rubbing techniques taught in this important fundamental form of Qigong message.



Chapter Six - Qigong Exercises

Introduction This material will be exclusively focused on how you can increase your internal power. We will present the necessary basic information to get you started in cultivating internal energy. In this book we will also give a variety of detailed ancient techniques. Increasing our internal energy requires a concentrated effort, mental concentration and determination. Just knowing what we need to do does not generate energy, you must do it. One must be able to listen and feel things long forgotten ages ago. All of us have an immeasurable subconscious internal knowledge of the body's internal energy systems. The mind and body are interrelated. Our mental state affects our body. The energy system is just waiting for a little direction on what to do. It is quick to learn and quick to teach you what it can do. In order to have a strong internal life force we must learn some ancient techniques to generate and maintain internal power. A strong vital energy gives good health and a weak one, poor health. The ability to increase our energy is within the grasp of ANYONE who is willing to put forth an effort. It is vital to understand the flow of energy within and outside the human body. A lot can be detected by looking at people's body language. Most watch TV slumped over, crooked, legs crossed with an uneven distribution of weight. When working on generating energy while sitting, standing or walking we need to be centered, balanced, and firmly rooted in the ground with both feet. When doing energy exercises, make sure you are not tipping too far forward or backward, left or right. This also applies to walking. Some people are leaning forward as they walk, doing a falling step. With concentration, we can keep our weight back so that our weight is in our rear foot until the forward foot has found a secure footing. This prevents us from losing our footing if the front foot finds unsteady or slippery ground. We go from one secure footing to the next. The ultimate complexity of the human body is seen when it is closely examined. There is no end too distant or too small. The farther one looks into cellular structure the beautiful design and complexity is evident. With energy there is no end to what can be learned.

How Qigong Exercise Works There are a variety of movements that perform different functions on the energy system. The stronger, rapid movements work to quickly release negative energy while softer movements stimulate various internal organs like the heart, liver, spleen and kidneys. We also vibrate the hands and fingers to stimulate the energy of the internal organs. We draw positive energy to particular points like the Laogong points, and Yongquan points and in rotating the waist we help to stimulate the unrestricted flow of energy throughout the body. There are movements where we strengthen the spine, the back and stimulate the kidney energy. We also directly stimulate the upper Dantian by bringing the Laogong point directly to the forehead. Once learned and practiced regularly the practitioner will feel a sense of inner strength in the body while having a sharper, clearer mind. There are many different types of Qigong, some quite vigorous and some sublimely simple. Effects will vary, according to the skill level of the practitioner, the consistency of the practice, his or her age and relative health. No matter what style you choose, however, all Qigong deals with accessing, circulating and storing Qi, within the body.

Qi Sensations Beginning practitioners of qigong usually experience a variety of sensations which may at first alarm or confuse them, but which in fact are quite harmless and may usually be taken as signs of progress. These sensations indicate that energy channels are opening up and the energy and blood are circulating freely in tissues formerly deprived of sufficient circulation. As soon as your body and energy system grow accustomed to enhanced circulation of blood and energy, these symptoms will gradually disappear. These sensations should serve you as guidelines without alarming or distracting your practice. • Hot or cold sensations, especially in hands, feet and head indicate that energy and blood are flowing abundantly into tissues normally deprived of sufficient circulation. Cold feelings may be caused by cold weather, inadequate clothing, or by mental and emotional tension which blocks circulation. Beginners often experience numbness and tingling. Beginners will feel numbness in the legs, knees, or ankles because their muscles and tendons are unaccustomed to the exercise. Tingling in the hands and feet are also quite common due to the enhanced circulation of blood and energy in the extremities. These symptoms usually disappear after a few weeks or months of regular practice. • Trembling is a very common sign in the beginning stages of practice. Trembling usually occurs in the limbs and abdomen and is generally caused by the sudden infusion of blood and energy into the muscles. It can also be caused by muscular tension which obstructs energy flow. In this case you must perform some loosening exercises and focus on physical relaxation during practice. Practicing beyond your capacity can also result in tremors. Sometimes your entire body will begin to tremble spontaneously even though you are practicing correctly and within your capacity. This is a good sign of progress for it indicates that energy is flowing strongly throughout the energy channels. Just let it follow its course naturally, and it will gradually fade away. • Warm Sweat Sweating is very common in Qigong practice, especially in the beginning stage. It indicates that the energy is flowing to the surface of the body and opening pores. If there is any excess Fire energy inside your system it will be driven to the surface and expelled through the pores as warm sweat. Even though Qigong exercises appear to be very calm and gentle from the outside, they generate and circulate high levels of energy on the inside. You must be careful to

protect your skin from exposure to extreme wind and cold during practice. If you sweat a lot, dry yourself off immediately after practice and do not take a shower for at least twenty minutes. • Insomnia The enhanced vitality of essence, energy and spirit which Qigong generates can cause changes in sleeping patterns resulting in a period of insomnia as the entire system readjusts to higher levels of hormones, energy and awareness. When this happens, focus your mind on your breath while lying in bed waiting to fall asleep. When your system has adjusted itself to enhanced energy circulation, you will find it easier than ever to fall asleep. You will sleep more soundly and you'll require less sleep each night. • Dry throat This is caused by the increased flow of air through the throat during practice. It can be alleviated by keeping the tongue pressed to the palate which stimulates the secretion of clear "sweet dew" from the salivary glands beneath the tongue. Swallowing this saliva from time to time will keep the throat lubricated. It is also highly recommended to hydrate often with water throughout your practice.

GUIDELINES FOR THE PRACTICE OF QIGONG Do: • Do relax deeply and allow the mind to be free of concerns and considerations. In China this state of mind is sometimes called "cheerful disinterest", "neutral" and "emptiness". • Do practice daily if possible. The results you seek are the result of perseverance. Chinese tradition says, "Perseverance furthers". Carefully and correctly implemented Qigong is safe to practice even several times a day. The practices are gentle and based on enhancing natural biological and energetic mechanisms of self-restoration. If you are unwell enough to be off of work or school you have time to carefully do lots of Qigong practice. • Do feel free to make up your own routine and change the practices to suit your needs, likes and limitations. One of the most powerful forms of Qigong is called Spontaneous Qigong and is completely intuitive. • In Taiji it is generally less acceptable to modify the form. However with Qigong, people with severe diseases should feel free to modify the practices to honor their comfort zone and perpetuate self-healing. • Always approach each practice from the richness of deep intention and belief in self-healing. In the "Health World Libraries" you will find research that clearly demonstrates the healing benefits of Qigong. This reference is meant as a means of resource to the various major medical repositories. In our field of study, one resource is the Qiqong Data Base www.qigonginstitute.org, and another "World Library" resource would be the World Chi/Qigong Tai Day website.

• Keep it foremost in your mind that Qigong is a profound healing practice and rest in knowing that you have tapped a powerful pool of healing resources. • Do allow the mind to rest in quiet indifference. Worry and anxiety turn off the naturally occurring, self-healing resources. It is when the mind is free of concern that the profound, internal, self-healing resources are spontaneously activated. • Do notice that as you mature in these practices, the breath spontaneously regulates so that both the inhalation and exhalation are slow and somewhat full, not urgent, not exaggerated, just restful, intentful, conscious and notably calm.

Don't: • Don't do too much. Qigong is intended to assist you in self-healing and to help you become more enduring and vital. Take it very, very easy. Ease helps to activate the Qi. Extra effort and trying hard go against the natural benefits in all varieties of Qigong. Going too far too fast may cause discomfort and may result in you saying, "This is too much." Then, the profound benefit is lost. Achieve your goal of healing by allowing yourself to be free from the stress and rush that cause the organs, tissues and glands to become deficient. Expand your practice slowly and personal improvement is guaranteed. • Don't be fooled by the fact that Qigong seems like nothing much. The vigilant application of these simple practices has demonstrated, over thousands of years of careful refinement, the ability to mobilize the naturally occurring healing forces within you. An ancient Chinese proverb says, "That which appears great on the outside is weak on the inside, that which appears to be inconsequential on the outside is great and powerful on the inside". Qigong is not an ever complex chain of details and new innovations. It is an ever simplifying and deepening practice that is refined toward perfection. • Don't expect too much, too soon. Know that on occasion extraordinary results occur right away. Bring Qigong into your life delicately. Too much of such a good thing and you may say, "I don't have time for this". Then the remarkable possibility for self-restoration will be lost. Most often dramatic results come over time with vigilant practice.

Warm Up (Kick-starting the Qi flow) Neck Rolls - 10 times in each direction

Shoulder Shrugs - 10 times in each direction

Arms twists (in and out in front of you) 10 times in each direction

Grip the Qi and relax - 10 times in each direction

Overhead arm-twists - 10 times in each direction

Waist twists with hands on hips - 10 times in each direction

Hip twists with hands on hips - 10 times in each direction

Lift each leg and circle the foot 10 times in each direction



Five Gate Qiciong Acupressure These points make up the five gates energy cultivation recipe that we use in the beginning of class. Message each of these points in a circular fashion 10 to 20 times each using a firm amount of pressure. The point on the bottom of the foot below the big toe is the Kidney 1 point. It is called the "Bubbling Well". This gateway point 1 & 2.

The point just in front of the heel is an extraordinary point not associated with any meridian and it is called "Earth Gate". This point assists the "Bubbling Well" gate.

The point between the first (Big Toe) and the second toe is the Liver 3 point and is called the "Big Rushing". This point assists the "Bubbling Well" gate.

Big Rushing The point between the fourth and fifth toes is the Gall Bladder 41 point. It is called "Above Tears". This point assists the "Bubbling Well" gate.

Above Tears The point in the palm of the hand is the Pericardium 8 point and it is called the "Labor's Palace". This is gateway point 3 & 4.

The point in the web of the thumb and fore finger is the Large Intestine 4 point and it is called "Joining the Valley" or "Grand Eliminator". This point assists the "Labor's Palace" gate.

The point at the top center of the skull is the Governing Vessel 20 and is called the "One Hundred Meetings Point". This is gateway point 5. One Hundred Meetings

The point just above the middle of the eyebrows is the Governing Vessel 24.5 point and it is called the "Third Eye Point". This point assists the "One Hundred Meetings Point" gate. Third Eye

The point just where the top of the ear connects to the scalp is the Gall Bladder 7 point and is called the "Crook of the Temple". This point assists the "One Hundred Meetings Point" gate. Crook of the Temple



Relaxation Qciong 1. Preparation: • stand, sit or lie down 0 raise tongue-tip against upper hard palate • eyes slightly drooped, chest slightly drawn in and back straight

2. Relaxation Routes: • from the top of the head down both sides of the head to both sides of the neck, down the shoulders, upper arms, elbows, forearms, wrists, hands and finger • from the face to the neck, the chest, down the abdomen, then both thighs, shanks, feet and toes

• from the back of the head to the back of the neck, the back, waist, back of both thighs, back of both shanks, feet and toes 3. Method: • First, remember the relaxation routes. Travel along these routes in your mind. While doing so, speak in your mind words like "relax", "peaceful". • Begin with the first route, followed by the second and third routes. Repeat the three routes three to five times. 4. Inner Nourishing Exercise a. Preparation Lie down or sit in a comfortable position. • Relax both the mind and the body. Focus should be on the inhalation more than the exhalation. • Decide on the phrase or sentence to be used. Usually the content is about relaxation or peacefulness. Begin with shorter phrases and increase its length as one gets more experience. Examples are "I am relaxed", " I am peaceful and relaxed", "I am healthy", etc. b. While inhaling, raise the tongue against the hard palate and mentally say the first word. c. Hold the breath and say the rest of the phrase or sentence slowly except for the last word. Meanwhile imagine in the mind the qi entering Dantian. d. Say the last word while exhaling and return the tongue to its normal position.

Wuji Breathing

This type of breathing is also called Dantian Breathing. In this style of breathing you must focus your whole attention to the lower dantian. You will be using reverse abdominal breathing. When you inhale, you contract your abdomen and gently lift upwards and when you exhale you expand your abdomen. Start by spreading your feet shoulder width apart and slightly bend your knees. Place your left palm on the dantian and then place your right hand over the left. Center yourself comfortably and focus your mind on the lower dantian. Start your reverse abdominal breathing very slow, deep and smooth. Remain in this stance for a few minutes as you feel the dantian area become warm. After you practice this method for approximately five minutes, your lower dantian area will be warm and you will feel comfortable. In this style of breathing you are stimulating the Qi within your lower dantian to a higher level. It is extremely important that you keep your mind completely focused on this dantian area. Once your mind wanders from this lower dantian area, the Qi will follow out of this dantian and diffuse throughout the body.



Yongauan Breathing

There are four gates on the limbs of the body which are referred to in Qigong as energy gates.

These four gates regulate the body's Qi state. The point on the bottom of the foot below the big toe is the Kidney 1 point, and it is called the Yongquan Point or "Bubbling Well". This gateway point 1 & 2. The point in the palm of the hand is the Pericardium 8 point and it is called the Laogong Point or "Labor's Palace". This is gateway point 3 & 4. In Qigong cultivation training learning how to lead Qi to these four gates and keeping them open is very important. This technique will allow you to draw energy from the earth and become rooted. This technique will also allow you to extend energy out to the hands. In Yongquan Breathing you will utilize normal breathing techniques. When you inhale you will expand the abdomen, and when you exhale you will contract the abdomen. After you have stored an abundance of Qi in the lower dantian you may begin this practice. When you inhale use your mind to lead the Qi from the Yongquan points on the bottoms of the feet, along the inside (Yin Path) of both legs upwards to the lower dantian. When you exhale you will lead the Qi from the lower dantian down the outside (Yang Path) of both legs back into the Yongquan points. You should practice this technique for several minutes, building up a ground sensation at the bottoms of your feet.

Four Gate Breathing

After you have completed several minutes of Yongquan Breathing, you should add in the Laogong gates in the center of the palms. In Four Gates Breathing you will utilize normal breathing techniques. When you inhale you will expand the abdomen, and when you exhale you will contract the abdomen. After you have stored an abundance of Qi in the lower dantian you may begin this practice. When you inhale use your mind to lead the Qi from the Yongquan points on the bottoms of the feet and the Laogong points in the palms of the hands, along the inside (Yin Path) of both legs and arms into the lower dantian. When you exhale you will lead the Qi from the lower dantian down the outside (Yang Path) of both legs back into the Yongquan points, and along the outside of the arms into the Laogong points. From the dantian there are two flows of Qi upwards to the palms and two flows of Qi downwards to the bottom of the feet. When performing this breathing technique, place your palms in front of you with the middle finger slightly forward. This keeps the Laogong gates opened and relaxed for freer movement of Qi to

and from these points. With your feet shoulder width apart, slightly bend the knees. Start by inhaling deeply then squat deeper as you exhale and use your mind to lead the Qi to the four gates. In order to lead the Qi to the four gates you must imagine that you are pressing your feet downwards and pushing your palms downwards. This imagery will help you lead the Qi. The more you concentrate, the stronger the Qi will be lead to the gates. Next you inhale and lead the Qi back to the lower dantian to complete the breathing cycle. Perform this technique for several minutes

Six Character Breathing Qigong (Liver, Heart, Stomach, Lungs, Kidneys and Triple Warmer) A. Preparation Position

1. Stand comfortably and naturally with both hands at your sides. 2. Return to this position after exhaling. B. Breathing Method 1. Inhale through the nose (mouth closed) and exhale through the mouth. 2. Pull the diaphragm downwards when inhaling and push it upwards when exhaling. C. Character for the liver

1. While inhaling: • Shift body weight forwards to the toes;

Raise both arms to shoulder level, palms facing downwards.

• Bend both elbows to bring the hands to the chest, as if holding a ball. 2. Hold the breath and draw in the abdomen, pull the anus upwards.

• shift the body weight backwards to both heels, clutch toes slightly on the ground and shrug both shoulders. 3. While exhaling:

• Men put the right palm on top of the left. Women put the left palm on top of the right. The two palms pivot at Laogong.

• Place the thumb of the palm underneath on the umbilicus. Laogong point of the same hand will be on Dantian; • Say Nu" (as in asking people to quiet down) when exhaling. Lips slightly closed; . At the same time, visualize green light entering the liver.

• Return the body to the preparation position for another breath. Do 6 breaths for this character. D. Character for the heart 1. While inhaling:

Raise both hands to shoulder level. . Turn the palms upwards 2. While exhaling:

• Turn palms downwards as both hands are brought to the chest.

• Continue to lower the hands until they reach the abdomen.

Hang hands naturally on the side. • Meanwhile, with mouth half-opened and tongue pressed against the hard palate, say "ke" (as if pronouncing the word 'car', but with a very short explosive 'k'). . At the same time, visualize red light entering the heart. 3. Return the body to the preparation position for another breath. . Do 6 breaths for this character. E. Character for the stomach 1. While inhaling

Raise both hands to the chest level, palms facing up.

• Continue to raise the right hand upwards as if holding a plate. The palm faces upwards and fingers facing left. Stretch the hand up the top of the head. The left hand remains at the chest level. 2. While exhaling Say "hu" (as wh in who) and visualize yellow light entering the stomach.

• Meanwhile, turn the palm of the left hand downwards and lower the hand to the left hip. 2. For the second breath:

• Inhale as the left hands rises. Turn the palm upwards, fingers facing the right. Stretch the hand up the top of the head. • Meanwhile, turn the right downwards and lower the hand to the hip level. Say "hu" (as wh in who) and visualize yellow light entering the stomach. 3. For the remaining four breaths, repeat Step 2 and Step 3 with left and right hands reversed. F. Character for the lungs 1. While inhaling:

• Bring both hands up the chest, palms facing upwards. 2. While exhaling:

• Turn both palms inwards until the backs of both hands are facing each other.

• Spread out both hands as if doing breaststroke. • Meanwhile say "si" (as if imitating the sounds of snakes) and visualize white light entering the lungs.

3. Return the body to the preparation position for another breath. • Do 6 breaths for this character. G. Character for the kidneys 1. While inhaling:

• Raise both hands to the chest level, palms down. Bend elbows until fingers on the left are pointing at fingers on the right. 2. While exhaling: • Say "chuff" and visualize black light enter the kidneys.

• Meanwhile, clutch the toes and squat down to a comfortable position. Both hands remain in the same position while squatting.

• When exhalation is completed, drop both hands and hang on their sides. 3. For the second breath:

Inhale as the body begins to rise. • Continue by repeating Step 1 and 2. 4. Do 6 breaths for this character. H. Character for triple warmer/heater 1. While inhaling

Bring both hands to the chest level, palms down. 2. While exhaling • Continue to raise both hands.

• Turn both wrists inside. Palms are now facing upwards and fingers are point at each other. • Meanwhile say "xi" (similar to "si" except with muscles in the back of the tongue contracted).

4. When exhalation is completed, turn the wrists outside and turn the palms downwards. Slowly lower both hands to the chest level. Meanwhile, inhale.

5. Continue to lower both hands to the hip level and exhale but without saying the sound. This is considered as one breath. 6. Repeat from Step 1 to Step 4 for five more breaths.

Meridian Meditation After one has learned to generate, move and visualize energy, you will be ready to do meridian meditation. You will need a meridian chart showing the 12 major meridian channels and points By repeated concentration of flow in the proper direction you will train your energy system. The ring of energy starts with the Lung meridian then flows through the rest of the meridians and comes back to the Lung meridian. Each meridian has a starting and stopping point. No meridian is isolated from the others. They are all connected. The stagnation of one affects the rest. The following is a diagram which shows the direction in which these meridians flow and the order in which they appear in the full circle of flow. The Flow System of the Twelve Meridians

1. Lung - the energy flows internally from below the lungs up and out the shoulders then down the fingers.

2. Large intestine - from the finger up the arms to the face.

3. Stomach - flows starts in the face to the shoulder and then it goes to the feet.

4. Spleen - flows from the feet up looping through organs and into the chest.

5. Heart - starts in the chest then down the shoulder to the little finger.

6. Small intestine - flows from the little finger up to the face.

7. Bladder - flows from the face down looping into the bladder and down to the toes.

8. Kidney - flows from the foot up on the way it loops through the kidney and the up to the chest.

9. Pericardium - flows from the chest out to the fingers.

10. Triple heater - flows from the finger to the shoulder then up to the face.

11. Gallbladder - flows from the face down to feet.

12. Liver - from the feet then up to the chest.

Sitting or standing balanced, take 5-10 minutes to settle your mind down, in a quite place, with slow smooth rhythmic abdominal breathing. Concentrate on your energy, generate a small ball of energy at the start of the meridian and slowly push it on the exhale of your breathing a little distance at a time along the meridian. Feel sticking points and smooth points. You may want to just pass the sticking points and make a note of were they are. When you get to the end, go back to the start and wait for the energy to gather there. It might be good to practice this process 10-12 times. You can now take time to

work on the sticking points going through them repeatedly. You might want to make a note of any memories that are brought up. Once you have mastered one meridian go to the next with the goal of being able to go from one meridian to the next in order. When I first was studying meridian pathways, problem spots would flash like Morse code, to get my attention. Also when standing talking with some one who had a real health problem, I would get a strong jolt in the spot where the person had a problem.

Meridian Qiigona General Instructions:

a. All positions start with your hands at your sides and your feet close together. b. Work towards holding each of these positions for two minutes. c. Breathe normally and do not force any posture. If the posture becomes uncomfortable, discontinue it and move on the next one. d. Keep you tongue on the roof of your mouth right behind the front teeth. e. Attempt to keep your toes comfortably pointed inwards towards each other. 1. LUNGS (Lu) - Hold the Qi Ball.

a. Spread your feet to shoulder width.

b. Hands are in front of you; vertical with palms separated and arms horizontal to the floor forming a circle with your arms. c. Stare through your hands and breathe naturally.

d. Return your hands slowly to your sides and place your feet together. 2. LARGE INTESTINES (LI) - Spread the arms and fingers to your sides.

a. Spread your feet to shoulder width.

b. Spread your arms upward out from the sides until they are shoulder high. c. Spread your fingers wide. d. Open your mouth. e. Breathe through your nose and out your mouth.

f. Return your hands slowly to your sides and place your feet together. 3. STOMACH (St) - Hold up the sky.

a. Spread your feet to shoulder width. Your toes should grip the earth (floor) throughout this posture.

b. With your arms at your sides, move the hands in front of the groin.

c. With palms facing up, raise your hands upwards and outwards until they are vertical above your head. d. Follow the hands with your eyes, but keep you head facing forward.

e. After two minutes, rise up on your toes and stretch towards the sky.

f. Allow the hands to drop naturally and easily down to your sides and place your feet together. g. If you cannot rise up on your toes, it is recommended that you place a book under each heel throughout the Stomach Meridian practice. 4. SPLEEN (Sp) - The Windmill.

a. Spread your feet to shoulder width. Your toes should grip the earth (floor) throughout this posture.

b. Look straight forward with your eyes lifted up towards the ceiling.

c. Raise your hands up from your sides until they are shoulder high.

d. Raise your left arm above your head with the hand horizontal to the floor and palm facing down. e. Your right arm is straight down with your hand horizontal with the floor slightly behind your back and palm facing up.

f. After holding this posture for up to two minutes, return to the starting position and perform the same exercise with the right arm above the head.

g. Return your hands slowly to the sides and place your feet together. 5. HEART (H) - Spread the arms and fingers in front.

a. Raise your arms straight out in front of you until they are horizontal and shoulder wide.

b. Palms face outward; extend fingers straight up and with the thumbs pointing towards each other.

c. Slowly return your hands to the starting position and place your feet together. 6. SMALL INTESTINES (SI) - Fists - front and back.

a. Step forward with the left leg. Keep both feet flat on the floor but your weight on the forward leg. b. Form two fists.

c. Raise the left hand in front of you and rest/hold the left fist two inches from your forehead.

d. The right fist is behind your back with fist facing down (it should look like you are running with arms pumping). e. Tense up and hold for two minutes. f. Return to the starting position. Reverse the exercise by stepping forward with your right leg.

g. Slowly return your hands to the starting position and place your feet together. 7. BLADDER (B) - Pull out the sword.

a. Spread feet to shoulder width. Your toes should grip the earth (floor) throughout this posture.

b. Make two fists and raise your arms up from the sides until they are horizontal with the floor.

c. The left arm is raised above and slightly behind the head. d. Bend the elbow so the forearm is horizontal with the floor. e. The right arm is straight down with the forearm horizontal behind the back. f. Turn your head in the direction the overhead arm faces. g. Hold for two minutes.

h. Lift your overhead arm straight upward like you are withdrawing a sword and at the same time straighten out your lower arm so it is facing the floor.

i. Return the arms until they are horizontal with the floor. j. Reverse the order with the right arm above the head.

k. Slowly return your hands to the starting position and place your feet together. 8. KIDNEY (K) - Push the Qi out through the feet.

a. Spread your feet out further than shoulder width. Your toes should grip the earth (floor) throughout this posture.

b. Spread your arms outward to a 45-degree angle to the floor.

c. Raise your palms until they are horizontal and facing the floor. d. Put a smile on your face and stare down at your nose. e. Push the Qi into the floor through your feet and hands.

f. Return your hands to your sides and place your feet together. 9. PERICARDIUM (P) - Point to the sides.

a. Spread your feet to shoulder width.

b. Raise your arms up from your sides until they are horizontal with the floor.

c. Place the left hand across your chest pointing out to the side.

d. The other hand is across your back pointing out to the other side.

e. Face in the direction of the hand pointing in front of you. f. Hold the position for two minutes.

g. Return the arms until they are horizontal with the floor. h. Reverse the order with the right arm in front of the chest.

i. Return your hands to your sides and place your feet together. 10. Triple Warmer (TW) - The Racing Start.

a. Step forward with your left foot. Keep both feet flat on the floor.

b. Bend down with your arms out in front of you. c. Rest your fingers on the floor and look forward. d. Hold for up to two minutes.

e. Without raising up, reverse the exercise by bringing your right foot forward.

f. Raise yourself slowly back upright and bring your feet together. g. Return your hands to your sides and place your feet together. 11. GALL BLADDER (GB) - Bow down and face backwards.

a. Spread your feet wider than shoulder width. Your toes should grip the earth (floor)

throughout this posture.

b. Cover your ears with your palms with your elbows spread wide. c. Bend down and stare through your spread legs out the back. d. Hold this posture for up to two minutes, raise yourself back up slowly and go back to the starting position.

e. Return your hands to your sides and place your feet together. 12. LIVER (Lv) - Push Qi into the floor.

a. Spread your feet wider than shoulder width. Your toes should grip the earth (floor) throughout this posture.

b. With your knees straight, bend forward allowing the arms to hang down.

c. Raise your hands until the fingers are facing forward with palms facing down. d. Look as far forward as possible. e. Hold for up to two minutes.

f. When done, allow the hands and head to hang (dangle) down in front of you for only three to five seconds. g. Slowly return to the upright position.

h. Return your hands to your sides and place your feet together.

Post Practice Meditation

a. Sit in the Lotus position on the floor. Males place your left leg on the inside and place your left palm in your right palm in front of your navel. Females place your right leg on the inside and place your right palm in your left palm in front of your navel. b. Touch your two thumbs together and separate your two hands slightly. c. Meditate for fifteen to thirty minutes. d. When finished meditating, seal in the Qi. Note: This is very important. - Place both hands on your Lower Dantian (approximately two inches below the naval). If a man, the right hand covers the left one. For woman, it is just the opposite. - Begin by slowing circling the hands nine times around the abdomen area from the left to the right. (Counter-clockwise) - Then slowly circle the hands nine times from the right to the left. (Clockwise) - Hold the hands on the lower Dantian for a few moments visualizing the Qi that has been stored.

The 8 Brocades; also called 8 Pieces of Brocades, 8 Jewels, 8 Pieces of Silk History Said to have been brought to China from India in the 5th century A.D., The 8 Brocade Qigong exercises were the basis for Chinese Medical Qigong over a thousand years and was integral in developing the Yi Jin Jing, or "Muscle/Tendon Changing Classic." That also means that it was essential in the creation of arts like Tai Chi Chuan. This practice is essential to ensure health and longevity. Made up of a series of stretching routines with accompanied breathing, the 8 Brocade is one of the oldest and most widely practiced exercises in the world. The exercises are profiled below first in the seated position and then in the standing position.

SEATED POSTURES

Form 1 Holding Mt. Kunlun with Both Hands Loosen your belt and clothing. Sit upright on a mat or towel with legs bent, the right calf over the left with both soles facing obliquely upward. Relax your whole body and concentrate your mind, looking straight ahead. Tap your teeth together lightly 36 times, with tip of tongue touching hard palate, and pause briefly. When your month becomes filled with saliva, swallow it in three gulps with a gurgling sound. Then cover your ears with your palms, fingers spread out like a fan. Place forefingers on middle fingers and tap on the back of the head 24 times. Take a deep breath, in hailing and exhaling slowly and evenly.

Form 2 Shaking the Heavenly Pillar Sit upright with legs bent, right calf over the left, with soles facing obliquely upward. Place right palm on left above navel, with fingers slightly bent. Turn your head to the left, eyes looking backward as far as possible, for one or two seconds. Then turn your head to the right, reversing the position of palms with a friction. Repeat 24 times. Keep torso erect while turning your head.

Form 3 Raising Arms Sit upright with palms resting on bent knees, right calf over the left, both soles facing obliquely upward, and eyes straight ahead. Make relaxed fists and raise them overhead as if you were hanging form a horizontal bar. Move your tongue around the inside of your month 36 times to produce saliva, and swallow this in three mouthfuls. Close your eyes and imagine that your heart is being warmed by a torch with the flames spreading gradually throughout the whole body. Return palms to knees.

Form 4 Rubbing Lower Back Strip to waist and sit upright with legs bent, right calf over the left and sole facing obliquely upward. Rub palms together until they are warm and place them on your sides with thumbs pointing forward and fingers pointing obliquely downward. Rub hands up and down at least 36 times against both sides of spinal cord. Put on your garment and place left palm below navel, right palm on back of left hand. Breathe gently and imagine a flame in your heart spreading down to the region below the navel. You feel warm all over.

Form 5 Twisting the Torso to the one Side Sit as in Form 4 with right hand on hip and left palm on abdomen above navel, eyes looking straight ahead. Turn left shoulder forward and right shoulder backward, and then return to original position. Repeat 36 times, turning head together with shoulders.

Form 6 Twisting the Torso to Both Sides Sit as in Form 4 Turn left shoulder forward and right shoulder backward, and then reverse this motion. Repeat 36 times, gradually increasing degree of rotation. Place left palm on lower abdomen, and with right palm resting on back of left hand. Close your eyes gently and imagine a flame spreading from the lower abdomen up to the waist, and then continuing up between the shoulder blades to the top of the head. Stretch legs forward, toes pointing up and muscles relaxed. Close your mouth lightly and take three deep breaths through your nose.

Form 7 Propping Up the Sky with Fingers Interlocked Sit upright with legs bent, right calf over the left, both soles facing obliquely upward. With palms facing upwards, lock fingers together, pressing the little fingers against abdomen. Look straight ahead. Raise palms to chest level and then above head while gradually twisting wrists until palms face upward. Then return palms to abdomen. Repeat nine times, inhaling when raising palms and exhaling when lowering them.

Form 8 Pulling Toes with Both Hands Sit upright with legs stretched forward, feet shoulder-width apart. Place palms on floor at your sides, with thumbs touching body and fingers pointing forward. Look straight ahead. Bend forward and grasp the ball and toes of one foot with both hands, pulling back the top of the foot as you thrust heel forward. Repeat with the other foot. Eyes should follow the moving foot. Repeat 12 times, taking a deep breath each time. Sit quietly for a few moments with eyes and mouth gently closed. Move your tongue around inside your mouth to produce saliva and swallow it quickly. Repeat six times. Then shrug your shoulders and twist your waist. Finally relax your whole body. This set of exercises may be practiced both in the morning and in the evening. Persistent practice will sharpen your appetite, help you to sleep more soundly and increase your resistance to disease.



STANDING POSTURES

Form 1 Propping Up the Sky with Finger Interlocked Starting position: Stand at attention with heels together or feet separated slightly, with toes on floor and arches lifted. Arms hang naturally at your side. Place tip tongue lightly against roof of the mouth and breathe through your nose. Look straight ahead and relax all joints. Maintain this stance for several minutes. Movements:

1. Raise arms slowly and interlock fingers overhead, palms turned up as if propping up the sky; raise heels at the same time. 2. Return to starting position. Repeat these movements many times. You may coordinate them with respiration, inhaling when raising arms and exhaling when lowering them. This exercise helps to increase lung capacity and relieve fatigue. It also aids in

strengthening the muscle and bones of the back. This exercise prepares muscles and internal organs for the forms, which follow.

Form 2 Drawing the Bow on Both Sides Starting Position: Stand at attention. Movements:

Take a step to the side with the left foot and bend both legs. This is the on horseback form". Cross arms at chest level, right arm on the outside. Extend left arm to the left with forefinger pointing upward, thumb stretched back, and other fingers bent. Turn head to the left and look at left forefinger. At the same time make a fist with the right hand and extend it to the right at shoulder level with arm bent as if you were drawing a bow. 1. Return to starting position. 2. Repeat 1, reversing sides. 3. Return to starting position.

Repeat these movements many times. You may also coordinate them with respiration, inhaling when drawing arms sideways and exhaling when returning starting position. This exercise helps strengthen the muscles of the chest, arms and shoulders, and stimulate the respiratory and circulatory functions.

Form 3 Raising One Arm Starting position: Stand at attention with heels together or feet shoulder-width apart, arms hanging naturally at both sides. Movements:

Raise right hand overhead with palm up and fingers together pointing to the left. At the same time press left hand downward, with palm facing the floor and fingers pointing forward. 1. Return to starting position.

2. Repeat 1, reversing sides. 3. Return to starting position. Repeat these movements many times. You may coordinate them with respiration, inhaling when raising and lowering hands, and exhaling when returning to starting position. This exercise stimulates the internal organs and aids in the prevention of gastro-intestinal disorders.

Form 4 Turning Head of Look over the Shoulder Starting position: Stand at attention with palms pressed lightly against thighs. Movements:

1. Turn head slowly to the left and look over left shoulder. 2. Return to starting position. 3. Turn head slowly to the right and look over right shoulder.

4. Return to starting position. Repeat these movements many times. You may coordinate them with respiration, inhaling when turning head and exhaling when returning to starting position. This exercise aids in strengthening the muscles surrounding the eye sockets, strengthening the neck muscles to prevent cervicalvertebral ailments, and in stimulating blood circulation in the head to eliminate weariness, dizziness and other functional disturbances of the central nervous system. It is particularly beneficial to those who suffer from hypertension and arteriosclerosis.

Form 5 Swaying Head and Buttocks Starting position: Stand with feet about three foot-lengths apart and bend knees to assume the "on horseback" form, Place palms on thighs with thumbs pointing backward. Movements:

1. Lower head, bend trunk forward, and sway to the left side. At the same time, sway buttocks to the right, aiding the movement by stretching out left leg and hip. Hands may move along with trunk movement. 2. Return to starting position. 3. Repeat 1, reversing sides.

4. Return to starting position. Repeat these movements many times. You may coordinate them with respiration, inhaling when swaying trunk and exhaling when returning to starting position. This exercise aids in "ridding the heart of fire", a traditional Chinese medical term, which means overcoming strain in the nervous system caused by physical exertion and which, cannot be eased through rest.

Form 6 Pulling Toes with Both Hands Starting position: Stand at attention. 1. Bend forward slowly, keeping legs straight, and grasp toes with both hands. If you cannot reach them, just touch ankles with fingertips. Raise head slightly. 2. Return to starting position. 3. Please hands against the lower back and bend slowly backward. 4. Return to starting position.

Repeat these movements many times. Breathe as naturally as possible. This is an exercise for the waist, which aids in developing the lumbar muscles and preventing and curing strains. It is also effective in improving the functions of kidneys and the adrenal glands. People suffering from hypertension and arteriosclerosis should not lower head too much when doing this exercise.

Form 7 Clenching Fists and Looking with Eyes Wide Open Starting position: Assume the "on horseback" position, with toes gripping the floor, hands tightly clenched at the waist, and knuckles facing down. Look ahead with eyes wide open. Movements:

1. Thrust right hand slowly to the right until arm is fully extended, with knuckles facing up. 2. Return to starting position. 3. Repeat 1, reversing sides. 4. Return to starting position. Repeat these movements many times. You may coordinate them with respiration, inhaling when thrusting out fist and exhaling when returning to starting position.

This exercise helps to stimulate the cerebral cortex and autonomic nervous system, to promote blood circulation, and to build up muscular strength and stamina.

Form 8 Raising and Lowering the Heels Starting position: Stand at attention, with palms pressed against the front part of thighs and legs straight. Movement:

1. Raise both heels simultaneously, drawing head up as if there were a weight on its top. 2. Return to starting position Repeat these movements many times. You may coordinate them with respiration, inhaling when raising heels and exhaling when lowering them. This exercise sets off light vibrations in the body which serve as finishing touches to the whole set of exercises. Points to remember 1. Exercise persistently. You'll never keep fit or cure chronic diseases if you "go fishing for three days and dry the net for two", as a Chinese saying goes.

2. When doing the exercises, relax both physically and mentally. When exertion is called for, use force gently by "integrating hardness with softness"- a principle governing all traditional Chinese fitness exercises. 3. Once you have relaxed, concentrate your attention on the dantian (about 4 cm below the navel). Such concentration will aid abdominal respiration, promote blood circulation in the abdominal cavity and conduct Qi (vital energy) to the lower part of the body. 4. Take a few deep breaths before you start the exercises. Breathe naturally and evenly. Practice in a place where the air is fresh. 5. Do not exercise within an hour after eating. 6. The duration of practice sessions and the intensity of exercise will vary from person to person. Generally speaking, you may stop when you start sweating lightly.



Five Element Exercises History The Five Element Qigong takes Qigong a step further to combat the most difficult of diseases by improving the immune function and rebuilding the self-healing and self-regeneration capabilities. Five Element Qigong is a complete self-recovery program which is based on the Taoism philosophy. It is one of 14 recognized Qigong exercises recommended by the Ministry of Health in China. Many students with late-stage cancer and other chronic diseases have benefited from this program and recovered completely. The Five Element Qigong is one of the major medical qigong exercises in China. It is simple and easy to learn yet powerful and effective for curing diseases, improving recovery and gaining general health resilience. It is a true healing system that uses one formula for all health conditions by working on improving the immune system, the self-healing and the regeneration capabilities. The Five Element Qigong applies the Taoist tradition and philosophy that work directly on the root source of the problem instead of the symptoms of the illness. It is believed that all illnesses are developed from energy blockages created by extended periods of physical or emotional imbalances. Therefore, regular daily practice of Five Element Qigong will help to reduce stress, minimize new development of energy blockages, clear existing blockages, cleanse body toxins, and restore natural vitality. With persistent practice, this Qigong system can even help you to develop a new level of subtle energy with a corresponding sense of tranquility and well-being. The Five Element Qigong System is suitable for any age groups and physical conditions as long as they are able to follow the instructions in the practice. Traditional Chinese medicine believes in the theory that ones bodily health is centered on the balance of energy in the five Yin organs or, more precisely, the lakes of energy of these five organs. There are primary rivers or meridians that flow through the limbs and torso of the body. They also connect and feed the five main organs of the body, namely the kidneys, liver, heart, spleen and lungs. These organs are called the five Yin organs. Each organ resides in a pool or lake of energy. Each pool or lake has an energetic quality and is associated with one of the five elements, which exemplifies its essence. For example, the heart is associated with fire, and the heart energy is considered warm and fiery. The kidneys are linked to water, and the kidney energy is cool. The liver is symbolized by wood, and the liver energy is expansive and volatile. The spleen is matched with earth, and the spleen energy is even and stable. The lungs are married with metal, and the lung energy is airy and wind like.

These lakes of energy influence not only the health of their corresponding organs, but also the health of the complimentary Yang organs that are located near the Yin organ's lakes of energy. The Five Element Exercises are designed to dilate the rivers of energy that flow to and from the Yin organs. The specific movements of the arms and torso help pump energy through the rivers of energy that connect with a specific organ. The movement of each exercise also stretches and warms the region of the body where that particular organ is located. With regular practice of the movements with your mind focused on the breath and meridian points, five element qi gong works to balance and purify these elements within the body. This balance greatly enhances health and vitality. The Kidney Meridian Water Exercise (Kidney) Part One

Stand with the feet wide apart. Roll the hips under and push out the lower back. Place the back of your hands on the lower back, just above the belt, on both kidneys. Turn the hips back and forth to the right and left. Let the hips, not the waist, do the work. Feel the stretch in the pelvis and groin area. Allow heat to accumulate in the kidneys and the back of the hands. As you inhale imagine blue energy coming up from the earth, up the legs and into the kidneys. See the kidneys as beautiful, transparent, deep blue glass jewels. As you exhale imagine dark energy leaving the kidneys, descending through the legs and down into the ground.

As you turn from side to side, make sure you rotate from the center axis, keeping your spine straight. Gently press up the Crown Point at the top of your head and imagine that you are suspended by a string. Water Exercise (Kidney) Part Two

In the same standing position hold the arms like a hoop above the head with the fingers facing each other. Slowly and carefully bend at the waist and rotate the torso. Try to make your rotations as large as possible. Feel the waist, lower back, and sides being stimulated and stretched. Inhale at the top half of the rotation and exhale at the bottom half. As you inhale feel and see blue energy being drawn up from the earth, up the legs and into the kidneys. Visualize the kidneys glowing as if they were vibrant bright blue. As you exhale feel dark, negative energy flowing down the legs. Feel the kidneys being strengthened and cleansed. The Liver Meridian Wood Exercise (Liver)

Stand with the feet parallel and the toes pointing forward. Tuck in the buttocks and roll the hips under. The hands start out facing down at the level of the hips. Breathe out and push the palms out to shoulder height, as if you were pushing someone away from you. As you inhale, imagine green energy coming up into the legs, into the right side just below the rib cage, and into the liver. Visualize the liver as a translucent emerald green jewel. Feel the liver being energized and nourished. As you exhale, imagine dark, stagnant energy being expelled from the liver and out through the palms. Feel the liver become lighter and more active.

As you push out gently pull the fingers back, stretching the palms. This will help expel the negative energy out through the hands, and out the palms. The Heart Meridian Fire Exercise (Heart)

Stand comfortably. Pull the hands upward from the waist with the palms facing the body. As the palms reach the solar plexus, push them out to the side and exhale. Stretch the fingers and feel the center of the palms being stimulated. Feel the stretch in the chest, back, and sides. Let the hands drop down, continuing to exhale. Repeat. As the hands come up the torso, breathe in. As the hands press out, breathe out. As you inhale, imagine red energy coming up the body and into the chest. As you exhale see dark energy push out from the heart, into the arms and out the palms. Visualize the heart region glowing as if it were a deep ruby red. Feel a warm glow as the heart center is rejuvenated and cleansed. The Spleen Meridian Earth Exercise (Spleen)

Stand with the legs wide apart. Twist the body to the right. The right arm goes behind the back. The left arm tucks into the midsection. Accentuate the turning motion by twisting the left hand counterclockwise. Exhale as you twist and stretch while feeling the lower abdomen being squeezed like a pump. Uncoil and return to the neutral position. Inhale gold energy up the legs and into the spleen. The spleen is located on the left side of the body just under the bottom of the rib cage. Now twist the body to the left. The left arm goes behind the back. The right arm tucks into the midsection. Rotate the right hand clockwise. Exhale as you turn and compact the body. Breathe and squeeze dark, negative energy out of the spleen. Imagine that the spleen is transforming into a bright gold shape. Feel the spleen being activated and stimulated. Inhale as you twist and exhale as you unwind, and alternate between turning to the left and turning to the right. The Lung Meridian

Metal Exercise (Lungs)

Stand with the feet wide apart, wrists crossed in front of your chest. Circle the arms up, back behind you and then out to your sides, stretching the chest. As the arms come back in they cross in front of the chest. Stretch the fingers and feel the pull in the palms. Make the circles as large as possible. Feel the back and arms stretch. Inhale and pull heavenly, white energy into the palms, through the arms, and fill up the lungs. Exhale and let dark, heavy energy flow out and down the body into the earth. See the lungs turn to a bright, pure white. Feel the lungs expand and rejuvenate.



Five Animal Qigong History Animal Qigong is the oldest form of Qigong in history. Many forms of Qigong are named after animals, such as the flying crane, the swimming dragon, the snake and the turtle Qigong. The Five Animal Qigong was created 1500 years ago by Hua Tuo, an extraordinary healer. Over its history, it has evolved into different styles. Through imitating the movements, sounds and breathing of the tiger, bear, snake, crane and sparrow, Five Animal Qigong brings us back to our free human nature. It is enjoyable to practice and effective in revitalizing our energy and rejuvenating our body. Symbolically, the animals are related to the five element colors, seasons, internal organs, sensory organs and emotions. Internally it opens the Qi meridians and cavities and cultivates the Jing Qi Shen (body essence, vital energy and spirit). Externally it improves our bones, joints, tendons, muscles, hair and skin. Five animals is the precursor to Chinese 5 Elements theory. It is the link between Yang vital organs, and our personality. The five animal qigong is a Yang organ exercise. It is the big brother to the five element qigong Yin organ exercises. 1. Snake tosses aside fear. Blue - Water Chi, Bladder. 2. Sparrow flies thru forest and disperses anger. Green - Wood Chi, Gallbladder. 3. The Crane flaps its wings, opening and closing its energy. Red-Fire Chi, Small Intestine. 4. Bear guards his honey and releases worry. Yellow - Earth Chi, stomach/pancreas. 5. The Tiger shows great strength. White - Metal Chi, Large Intestine.

Twisting Green Python

Stand with your feet shoulder width apart. Place your left hand in front of your forehead, with the palm facing out. Place your right hand behind your lower back with the palm facing out. (inhale) Twist of the upper torso to the right (exhale). Then switch hands (inhale), and twist o the upper torso to the left (exhale). Switch hands (inhale) and turn into a right bow stance and twist the torso to the right (exhale). Switch hands (inhale) and turn to the left into a left bow stance and twist the torso to the left

(exhale). This equals one repetition. Thirty repetitions equal one set.

Small Flying Sparrow

Stand with your feet shoulder width apart and place your left hand on your abdomen (dantian). Slowly raise your right wrist (inhale) and twist the hand over so that the palm faces out away from the body (exhale). Shift your weight to the left leg (inhale), and move the right wrist to the right, turning the upper torso to the right. Shift your weight to the right leg (exhale) and bring the right palm to the left and twist the upper torso to the left. Then let the right hand float down to the abdomen (dantian). Switch hands and repeat the moves on the left side. This equals one repetition. Thirty repetitions equal one set.

Great White Stork

Stand with your feet shoulder width apart and raise both arms up (inhale), then lower your arms (exhale) like a bird flapping its wings. (Two repetitions) After you bring your arms down the second time, bend your knees and scoop up Qi (energy) ball with your right hand (inhale). Straighten your legs

(exhale) and rotate your right hand from the bottom of the ball, to the top of the ball (inhale), and press your hands together (exhale). Expand the ball, rotate your right hand from the top of the ball to the bottom of the ball (inhale), and press your hands together (exhale). (Pull the Qi: like pulling taffy) (inhale) Pull your hands apart and out to the sides (exhale), then raise your hands above your head (inhale) and put your palms together. Lean to the left and stretch and exhale, then inhale and lean to the right and stretch (exhale). With the hands over head, lace the fingers together (inhale) lower your hands down to your head and then press your laced fingers to the sky, palm side up (exhale). Keeping your fingers laced (inhale) lower your hands, with the palms facing your body (exhale) down to your abdomen (dantian). And hold this position for three deep breaths. Then with your fingers still laced, bend your knees and scoop up Qi (inhale) to chest level, then turn the laced hands over and press the Qi down (exhale). Separate your hands and form the stork's beak with your right hand, by placing the right middle finger onto the top of the right index finger, then press them both to the top of the thumb (inhale). Shift your weight to the right leg, and turn to the left, and perform a left-handed fan block. Then press the stork's beak forward and change your stance to a left bow stance (exhale). Shift your weight to the left leg (inhale), and turn to the right, and perform a right-handed fan block. Then press the stork's beak forward, and change your stance to a right bow stance (exhale). This equals one repetition. Thirty repetitions equal one set.

Bear's Embracing Arms

Stand with your feet shoulder width apart, and shift your weight to the right leg (inhale) and pivot your body to the left into a left heel stance. Raise both arms (palms facing down) straight out to the sides, at shoulder height. Shift into a left leg bow stance (exhale), and bring both arms around to the front till they touch. Shift back into a back stance, and bring your hands down to your sides. Shift your weight to the left leg (inhale) and pivot your body to the right into a right heel stance. Raise both arms (palms facing down) straight out to the sides, at shoulder height. Shift into a right leg bow stance (exhale), and bring both arms around to the front till they touch. Shift back into a back stance, and bring your hands down to your sides. This equals one repetition. Thirty repetitions equal one set.

White Tiger Embraces Mountain

The moves in this qigong exercise, involves the student keeping their hands in a relaxed "C" shape throughout the set. When you scoop energy in this exercise you must bend the knees. Stand with the feet slightly wider than shoulder width apart, and bend your knees and scoop energy (inhale), raise up and press the energy back down (exhale). Bend the knees and scoop up energy (inhale) and press the energy to the sky (exhale). Gently let your arms float down and scoop up energy (inhale) and press your hands out to the sides and look to the left (exhale). Bend your knees and scoop up energy (inhale) and press your hands out to the sides and look to the right (exhale). Bend your knees and scoop up energy (inhale) and press your hands straight ahead (exhale). This equals one repetition. Thirty repetitions equal one set.



The Microcosmic Orbit Breathing Circulation of the Life Force The Microcosmic Orbit practice is the beginning of the process of the integration of mind and body in Taoist esoteric practice. The circulation of the Life Force or Qi in the Microcosmic Orbit is the first form of circulation in the development of Yi leading Qi. This energy flow continues, normally unnoticed, throughout life. Aspects of modern living such as unnatural diet, stressful work patterns, poor posture and sedentary life style routines result in the gradual accumulation of blockages to the natural circulation of Qi. The opening of the Orbit is the beginning of the reversal of this process. It is an important and tangible form of self-healing. Taoist Meditation practice starts with opening the Microcosmic Orbit. The Life Force (QI) is introduced to each point on the body's two primary meridians or Yin and Yang energy channels. The front or Functional channel and the back or Governor channel are joined to form a circuit of continuous energy flow. This circuit is called the Microcosmic Orbit. Practical, tangible health benefits result from opening the Microcosmic Orbit. Increased resistance to stress and illness are the most evident. A heightened general level of energy follows from the conservation and recycling of the Life Force. A distinctly more centered and harmonious awareness results from balancing of internal energies through their circulation in the Orbit. Lowered internal tension helps the immune system by promoting the freer flow of lymph fluids. Taoism is often called the "Balanced Way". The systematic view of polarized Yin/Yang energies in the Universe seeks balance in all things. Circulation of Qi in the Microcosmic Orbit balances the individual's internal state by re-distributing energy. Once the Orbit is open excess energy from one organ or gland system flows naturally to balance those that are deficient. Rejuvenation and self-healing are important benefits of the Healing Tao practices. They are, however, simply the necessary background for the primary goal of self-cultivation which is spiritual growth and integration. Turning the attention inward in quiet observation and gentle involvement in inner life fosters a sure sense of knowing and purpose. As the energy point or centers of the Orbit open, increased awareness develops of the subtle energies everywhere. The beneficial effects of positive attitudes and emotions can be personally verified and enjoyed. Long standing destructive habits can fall away with minimum effort. New sources of healing and creative energy become available.

Based on more than 6000 years of continuous refinement by the ancient masters, Taoist practice offers a personal plan for the conservation and recycling of personal energy and resources. Taoist practice is based on the gentle and appreciative observation of natural processes. It is suitable for persons of all ages and religious backgrounds. It is energizing and enjoyable. It is easily adapted for use anywhere and can complement an existing practice or tradition. 1. Preparations: Assume the leg-crossed sitting or the plain sitting posture, with the chest slightly drawn in and the spine erect, the shoulders relaxed, both eyes slightly closed and the tongue tip raised against the hard palate. Regulate respiration and clear the mind. 2. First adopt diaphragmatic/ abdominal breathing; Concentrate the mind on lower dantian, listen to the sound of your breathing and let it sway your body. Mentally look inside the lower dantian as if there is a shining sun reflecting bright lights into dantian and heating it up. Breathing should be regulated, soft, slow, steady, deep and long; the mind is concentrated on the lower dantian, but not rigidly concentrated. The rise and fall, ascent and descent of the abdominal muscles coordinate closely with the breathing. Being active and comfortable is the governing principle. 3. Through a period of training, a current of warm Qi will be gradually collected and increased. When Qi has accumulated to a remarkable extent, there will naturally appear a sensation of the flow of warm Qi. At this time, the mind follows the flowing Qi current, starting from the lower dantian, through Huiyin (converging yin) along the Du (Governing) Channel, via the tailbone right up to the vertex of the head, then down to the face, descend to the chest and abdomen along the Ren (Conception) Channel, and return to the dantian: forming one cycle of small heavenly circuit. Visualize the water in the lower dantian heating up until steam flows up along the Du Channel on the back. At the same time bend your head and say "eng" to guide the Qi to go upwards. Visualize the Qi emerging into the head and turning into waterfalls. Straighten up the head and say "heng" to guide the Qi down to the lower dantian along the Ren Channel. Repeat this method. 4. When the training is finished, concentrate the mind on the lower dantian for a while. Allow Qi to return to its root. Then rub the hands and face, just like you were washing it, several times and close training.

Macro Cosmic Orbit Breathing The Micro-Cosmic Orbit is utilized for healing and fitness, while the Macro-Cosmic Orbit is for cultivating gong. They have a number of energy channels that circulate through the three yin and three yang points on the hands, the soles of the feet, the legs, the arms and then all the way up to the hair, so they go through the whole body. That's considered to be the circulation of the Macro-Cosmic Orbit. As soon as the Macro-Cosmic Orbit starts circulating, that's true cultivation. The Macro-Cosmic Orbit is also called the Meridian Cosmic Orbit, or Heaven and Earth Revolving, or, River Vessel Turning. At a very beginning level the turning of the Macro-Cosmic Orbit creates an energy flow. It gradually increases in its density and progresses toward higher levels in its form, and it turns into a belt of highdensity energy. And the energy belt goes around and around. Macrocosmic orbit, four limbs 1. Inhale through the bottom/soles of your feet, up the inside of legs, and then up to your heart. 2. Exhale from the heart region out along the inside of arms to your palms. 3. Inhale in through the fingertips, up the outside of arms, up to the shoulders, then out to your back and the sides of your neck to the top of your head. 4. Exhale from the top of your head, down your back and the sides of your back, down to your hips, then down the outside of your legs and out the bottoms of your feet down into the ground. 5. Do 3-5 cycles. The Three Dantian Meditation

The Three Dantian meditation uses breath and concentration to activate the circulation of Qi and blood through these areas. 1. Close your eyes and place your awareness in the lower Dantian. Breathe into this area. (5 times) 2. Inhale into the lower Dantian and imagine you are drawing Qi into your body from the outside. Exhale and radiate the Qi out into the universe. (12 to 36 times) 3. Inhale into the middle Dantian and imagine you are drawing Qi into you body from the outside. Exhale and radiate the Qi out into the universe. (12 to 36 times) 4. Inhale into the upper Dantian and imagine you are drawing Qi into your body from the outside. Exhale and radiate Qi out into the universe. (12 to 36 times) 5. Return your awareness to the lower Dantian. Focus the breath there and allow the Qi to accumulate. (12 to 36 times)

6. Slowly open your eyes. Rub the palms together vigorously until they are warm. Rub your body starting at the head, arms, chest, abdomen, lower back, legs.



Chapter Seven - Acupressure First Aid For Your Health Acupressure is as old as instinct. The basic human impulses to touch, and to heal were combined in China with the principles of traditional Chinese medicine, dating back over 5,000 years. Traditional Chinese doctors discovered a system of channels and points on the body that if correctly touched or stimulated, would relieve pain and speed healing. They described these channels, called meridians, as the invisible wires that conducted the body's Qi, or energy. If these channels were disturbed, or if the energy flowing through them was too slow or too fast, or too turbulent or too static, then the body's Qi was said to be imbalanced. The goal of traditional Chinese medicine is to restore Qi, the body's most basic healing energy, to a state of balance, and acupressure (along with proper diet, herbal nutrition, deep breathing, gentle exercises and other methods) was one of its techniques. As the art developed, more and more points were discovered that not only alleviated pain, but influenced the functioning of internal organs and body systems. If a person is totally healthy---mentally, emotionally, and physically--energy will flow through the body freely, like electricity is conducted through circuits, but none of us is totally healthy. We all experience disease, injury, emotional trauma, and environmentally-related stresses. Acupressure considers symptoms as an expression of the condition of the whole person, and focuses on relieving pain and discomfort. It is also concerned with responding to tensions and toxicities in the body before they develop into illnesses. With acupressure, finger or hand pressure is used instead of needles. But its goal is the same as that of acupuncture: to stimulate and balance Qi. Acupressure can rebalance or unblock the energy that flows through the body, so the body can begin to heal itself. The Chinese characters for an acupoint mean respectively "transportation" and "hole." In the medical literature of the past dynasties, acupoints, the sites where acupressure treatment is applied, have other terms such as "Qi Point" and "aperture." Acupoints are not only the pathways for the circulation of Qi and blood, but also the loci of response to diseases. In self-acupressure proper techniques are applied on the acupoints to regulate the functional activities of the body, and strengthen body resistance so as to prevent and treat diseases. Traditionally trained practitioners use point names rather than point numbers. Point numbers are a modern Western adaptation in order to list the points in a logical, systematic and easy to learn sequence while focusing on the meridian, and the flow of its Qi. In addition, the numbering of points

serves to remind the reader of the first and last point on a meridian, in other words, where the flow of Qi begins and ends for that particular meridian. The first and last points also indicate where energy changes polarity from Yin to Yang and from Yang to Yin. The images that are conveyed by the names of the points contain much information. They allow us to glimpse into the minds of the ancient practitioners, and at the same time allow us to gain an insight into the ancient culture that provided us with this timeless art. Take for example the stomach 36 point. It is named the "Three Mile Point". The point name tells the history behind its use. In ancient times it was used to build strength and endurance, allowing soldiers to march another three miles into battle after they were exhausted. This type of information allows us to become more interested in the energetic functions of the points, rather than just wanting to know which points to activate or message. Each point name suggests certain images that allow us to regain and keep, rather than lose, the very essence of how the points work and their energetic actions on the mind and body. Over the course of three decades I have been very fortunate to have had several great teachers who were steadfast in teaching the healing aspects of acupressure. The following represent a small selection of their acupressure recipes. I have used these recipes with great success for many years in the Sports Medicine field, as a Sports Medicine Trainer for several local, national and international athletic teams. As a Qigong teacher I also have used them with my students in every class I teach. Please use the following remedies as a means of first aid for your health.

Arthritis Relief General Relief Use the following anti-inflammatory points: 1. Press LI 4 in the webbing 2. Press TW 5 above the wrist 3. Press LI 11 on the elbow crease 4. Firmly press GB 20 5. Use you knuckles to rub St 36

Joining the Valley (LI 4)

Caution: This point is forbidden for pregnant women until labor because its stimulation can cause premature contractions in the uterus. Location: In the webbing between the thumb and index finger at the highest spot of the muscle when the thumb and index finger are brought close together. Outer Gate (TW 5) Location: Two and one-half finger widths above the wrist crease on the outer forearm midway between the two bones of the arm. Crooked Pond (LI 11) Location: On the upper edge of the elbow crease. Gates of Consciousness (GB 20) Location: Below the base of the skull, in the hollow between the two large, vertical neck muscles, two to three inches apart depending on the size of the head. Three Mile Point (St 36) Location: Four finger widths below the kneecap, one finger width to the outside of the shinbone.

Wrist and Elbow Arthritis Relief Use the above anti-inflammatory points for general relief and include the following points for wrist and elbow arthritis relief; Use the following points: 1. Press Lu 5 2. Press Lu 9 3. Press P 3 4. Press P 7 5. Press H 7 6. Press LI 5 7. Press LI 11 8. Press TW 4 9. Press TW 10

Collecting Hole (Lu 5) Location: At the crease of the elbow, at the radial side of the biceps tendon. Great Abyss (Lu 9) Location: Wrist at transverse crease, in recess on radial side of radial artery, where the pulse is felt. Marsh at the Bend (P 3) Location: Inner elbow. On transverse crease, slightly medial to tendon of biceps brachia muscle. Great Mound (P 7) Location: In the middle of the wrist crease palmer side.

Spirit Gate (H 7) Location: On the transverse wrist crease, palmer side, in line with the fifth finger and just below the heel of the hand. Yang Ravine (LI 5) Location: Radial side of the wrist at the base of the thumb. Pool at the Bend (LI 11) Location: In the recess at the lateral (Outside) end of the elbow crease. Yang Pool (TW4) Location: Back of wrist, at the junction of the ulna and carpal bones. Celestial Well (TW 10) Location: Back of the elbow, one finger above the elbow when bent.

Asthma & Breathing Points 1. Firmly press B 13 2. Apply pressure to Lu 1 and breathe deeply 3. Press both K 27 4. Hold your wrist, Lu 9 5. Press the base of the thumb (Lu 10) 6. Press LI 4 in the webbing 7. Firmly press GB 20 8. Firmly press GB 21 9. Use you knuckles to rub St 36 10. Gently press Sp 6 (often tender)

Lung Associated Point (B 13) Location: One finger width below the upper tip of the shoulder blade, between the spine and the scapula. Letting Go (Lu 1) Location: on the outer part of the chest, three finger widths below the collarbone. Elegant Mansion (K 27) Location: In the hollow below the collarbone next to the breastbone. Great Abyss (Lu 9) Location: In the groove at the wrist fold below the base of the thumb.

Fish Border (Lu 10) Location: On the palm side of the hand in the center of the pad at the base of the thumb. Joining the Valley (LI 4) Caution: This point is forbidden for pregnant women until labor because its stimulation can cause premature contractions in the uterus. Location: In the webbing between the thumb and index finger at the highest spot of the muscle when the thumb and index finger are brought close together. Gates of Consciousness (GB 20) Location: Below the base of the skull, in the hollow between the two large, vertical neck muscles, two to three inches apart depending on the size of the head. Shoulder Well (GB 21) Location: Shoulder, halfway between C7 vertebra and the protruding bone at the top of the shoulder. Three Mile Point (St 36) Location: Four finger widths below the kneecap, one finger width to the outside of the shinbone. Three yin Crossing (Sp 6) Caution: Do not stimulate this point during eighth and ninth months of pregnancy. Location: Four finger widths above the inner anklebone close to the back of the shinbone.

Backaches & Sciatica 1. Rub, then hold B 23 and B 47 2. Rock your fists into B 48 3. Firmly press CV 6 4. Press B 54 behind your knee 5. Grasp your ankles to hold B 62 and K 6

Sea of Vitality (B 23 and B 47) Caution: If you have a weak back, the Sea of Vitality points may be quite tender. In this case a few minutes of light, stationary touch instead of deep pressure can be very healing. See your doctor first if you have any questions or need medical advice. Location: In the lower back (between the second and third lumbar vertebrae) two to four finger widths away from the spine at waist level. Womb and Vitals (B 48) Location: One to two finger widths outside the sacrum (the large bony area at the base of the spine) and midway between the top of the hipbone (iliac crest) and the base of the buttock. Sea of Energy (CV 6)

Location: Two finger widths directly below the belly button. Commanding Middle (B 54) Location: In the center of the back of the knee crease. Calm Sleep (B 62) Location: In the first indentation directly below the outer anklebone. Joyful Sleep (K 6) Location: Directly below the inside of the anklebone in a slight indentation.

Boosting the Immune System 1. Firmly hold K 27 2. Briskly rub B 23 and B 47 3. Firmly press CV 6 4. Briskly rub St 36 5. Rub K 3 and Lv 3 6. Stimulate LI 11 7. Rub TW 5 and LI 4 8. Repeat steps 1 and 2 9. Press CV 17: With your palms together, place the back of your thumbs firmly against your breastbone. Keep your eyes closed as you breathe slowly and deeply into your heart.

Elegant Mansion (K 27) Location: In the depression directly below the protrusions of the collarbone. Sea of Vitality (B 23 and B 47) Caution: Do not press on disintegrating discs, fractured, or broken bones. If you have a weak back, a few minutes of stationary light touching instead of pressure can be very healing. See your doctor first if you have any questions or need medical advice. Location: In the lower back, between the second and third lumbar vertebrae, two to four finger widths away from the spine at waist level. Sea of Energy (CV6) Location: Two finger widths below the belly button, between it and the pubic bone.

Three Mile Point (St 36) Location: Four finger widths below the kneecap one finger width to the outside of the shinbone. If you are on the correct spot, a muscle should flex as you move your foot up and down. Bigger Stream (K3) Caution: This point should not be stimulated strongly after the third month of pregnancy. Location: Midway between the inside of the anklebone and the Achilles tendon at the back of the ankle. Bigger Rushing (Lv 3) Location: On the top of the foot, in the valley between the big toe and the second toe. Crooked Pond (LI 11) Location: On the upper edge of the elbow crease. Outer Gate (TW5) Location: Two and one-half finger widths above the center of the wrist crease on the outside of the forearm midway between the two bones (ulna and radius). Joining the Valley (LI 4) Caution: This point is forbidden for pregnant women because its stimulation can cause premature contractions in the uterus. Location: In the webbing between the thumb and index finger at the highest spot of the muscle when the thumb and index finger are brought close together. Sea of Tranquility (CV 17) Location: On the center of the breastbone three thumb widths up from the base of the bone.

Colds & Flu 1. Press B2 2. Hold St 3 and LI 20 3. Press LI 11 on the elbow crease 4. Grasp LI 4 5. Firmly press GB 20 6. Firmly press K 27 7. Press TW 5 above the wrist 8. Use you knuckles to rub St 36

Drilling Bamboo (B 2) Location: In the indentations to the eye sockets, on either side of where the bridge to the nose meets the ridge of the eyebrows. Facial Beauty (St 3) Location: At the bottom to the cheekbone directly below the pupil. Welcoming Perfume (LI 20) Location: On either cheek, just outside each nostril. Crooked Pond (LI 11) Location: At the outer end of the elbow crease. Joining the Valley (LI 4) Caution: This point is forbidden for pregnant women because its stimulation can cause premature contractions in the uterus. Location: On the back of the hand at the highest spot of the muscle that protrudes when the thumb and index finger are close together. Gates of Consciousness (GB 20) Location: Below the base of the skull, in the hollows on both sides, two to three inches apart depending on the size of the head. Elegant Mansion (K 27) Location: In the hollow below the collarbone next to the breastbone. Outer Gate (TW 5) Location: Two and one-half finger widths above the wrist crease on the outer forearm midway between the two bones of the arm.

Three Mile Point (St 36) Location: Four finger widths below the kneecap, one finger width to the outside of the shinbone.

Headaches & Migraines Regular Headaches 1. Press under skull GB 20 2. Hold GV 16 with B 2 3. Lightly press the third eye GV 24.5 4. Hold ST 3 under your cheekbones 5. Press L14

Gates of Consciousness (GB 20) Location: Below the base of the skull, in the hollow between the two vertical neck muscles. Wind Mansion (GV 16) Location: In the center of the back of the head in a large hollow under the base of the skull. Drilling Bamboo (B 2)

Location: In the indentations on either side of where the bridge of the nose meets the ridge of the eyebrows. Third Eye Point (GV 24.5) Location: Directly between the eyebrows, in the indentation where the bridge of the nose meets the forehead. Facial Beauty (St 3) Location: At the bottom of the cheekbone, below the pupil. Joining the Valley (LI 4) Caution: This point is forbidden for pregnant women because its stimulation can cause premature contractions in the uterus. Location: In the webbing between the thumb and index finger, at the highest spot of the muscle that protrudes when the thumb and index finger are brought close together.

Migraine Headaches Press and hold all points for 30 to 40 seconds each. Start at the feet and work your way up to the head. 1. Press GB 41 2. Press Lv 3 3. Press St 36 4. Press GB 32 5. Press LI 4 6. Press B 1 7. Press GB 1 8. Press in increments of one finger widths at a time. Use the four fingers of your hand like a comb, starting at the front of the head (temple area) and working back to the base of the skull. Spread out the fingers. Points GB 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19,and 20. 9. Press GV 24.5 Third Eye 10. Press in order GV 24, GV 23, GV 22, GV 21, GV 20, GV 19, GV 18, GV 17, and GV 16

Above Tears (GB 41) Location: On the top of the foot, one inch above the webbing of the fourth and fifth toes in the groove between the bones. Bigger Rushing (Lv 3) Location: On the top of the foot, in the valley between the big toe and the second toe. Three Mile Point (St 36) Location: Four finger widths below the kneecap, one finger width to the outside of the shinbone. Central River (GB 32) Location: Place your arms relaxed at the outer sides of your thighs. The place where your middle

finger touches your thigh is the GB 32 point. It will be a tender spot. Joining the Valley (LI 4) Caution: This point is forbidden for pregnant women because its stimulation can cause premature contractions in the uterus. Location: In the webbing between the thumb and index finger, at the highest spot of the muscle that protrudes when the thumb and index finger are brought close together. Bright Eyes (B 1) Location: Inner corner of the orbital socket of the eye. Pupil Bone Hole (GB 1) Location: The outer corner of the eye, in recess on lateral (outside) side of orbit (Bony eye socket). Upper Gate (GB 3), Forehead Fullness (GB 4), Suspended Skull (GB 5), Suspended Tuft (GB 6), Temporal Hairline Curve (GB7), Valley Lead (GB 8), Celestial Hub (GB 9), Floating White (GB 10), Head Portal Yin (GB 11), Completion Bone (GB 12), Root Spirit (GB 13), Yang White (GB 14), Head Overlooking Tears (GB 15), Eye Window GB (16), Upright Construction (GB 17), Spirit Support (GB 18), Brain Hollow (GB 19), and Wind Pool (GB 20) Locations: All of these points are located on the sides of the skull. Press in increments of one finger widths at a time. Use the four fingers of your hand like a comb, (Spread out the fingers) starting at the front of the head (temple area) just in front of the ears and work back to the base of the skull. Points GB 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19,a n d 20. Third Eye Point (GV 24.5) Location: Directly between the eyebrows, in the indentation where the bridge of the nose meets the forehead. Spirit Court (GV 24), Upper Star (GV 23), Fontanel Meeting (GV 22), Before the Vertex (GV 21), Hundred Meetings (GV 20), Behind the Vertex (GV 19), Unyielding Space (GV 18), Brain's Door (GV 17), Wind Manson (GV 16) Location: Staring at the front hairline (GV 24) and down the center of the skull to the base of the skull

(GV 16).

Insomnia 1. Use tennis balls to press B 38. 2. Press P 6. 3. Hold H 7. 4. Firmly hold B 10. 5. Press GV 16. 6. Firmly press up into GB 20. 7. Hold GV 24.5 with CV 17. 8. Hold K 6 and B 62 on the ankles. 9. Use you knuckles to rub St 36 10. Gently press Sp 6 (often tender)

Vital Diaphragm (B 38) Location: Between the shoulder blades and the spine at heart level. Inner Gate (P 6) Location: In the middle of the inner side of the forearm, two and one-half finger widths from the wrist crease. Spirit Gate (H 7) Location: On the inside of the wrist crease, in line with the little finger. Heavenly Pillar (B 10) Location: One-half inch below the base of the skull on the ropy muscles located one-half inch outward

from the spine. Wind Mansion (GV 16) Location: In the center of the back of the head in a large hollow under the base of the skull. Gates of Consciousness (GB 20) Location: Below the base of the skull, in the hollow between the two large vertical neck muscles, two to three inches apart depending on the size of the head. Third Eye Point (CV 24.5) Location: Directly between the eyebrows, in the indentation where the bridge of the nose meets the forehead. Sea of Tranquility (CV 17) Location: On the center of the breastbone three thumb widths up from the base of the bone. Joyful Sleep (K 6) Location: Directly below the inside of the anklebone in a slight indentation. Calm Sleep (B 62) Location: In the first indentation directly below the outer anklebone. Three Mile Point (St 36) Location: Four finger widths below the kneecap, one finger width to the outside of the shinbone. Three yin Crossing (Sp 6) Caution: Do not stimulate this point during eighth and ninth months of pregnancy. Location: Four finger widths above the inner ankle bone, close to the back of the shinbone.

Knee Pain 1. Use a tennis ball to press B 54. 2. Briskly rub the sides of your knee to stimulate: Lv 8, Sp 9, K 10, B 53, and GB 34. 3. Press St 35 and around the kneecap. 4. Briskly rub St 36. 5. Stretch your leg and knee. 6. Repeat step 2. 7. Switch legs to do the other side.

Commanding Middle (B 54) Location: In the center of the back of the knee in the crease of the knee joint. Benefits: Knee pain, stiffness, arthritis, back pain, and sciatica. Crooked Spring (Lv 8)

Location: On the outside of the knee, where the crease ends when the knee is bent. Benefits: Relieves knee pain, fibroids, and swelling in the knee. Nourishing Valley (K 10) Location: On the inner edge of the knee crease, in the hollow between two tendons. Benefits: Knee pain, genital disorders, and abdominal pain. Shady Side of the Mountain (Sp 9) Location: On the inside of the leg, just below the bulge that is down from the inside of the knee and under the head of the shinbone. Benefits: Relieves knee problems, swelling, leg tensions, varicose veins, edema, water retention, and cramps. Sunny Side of the Mountain (GB 34) Location: On the outside of the lower leg below and in front of the head of the shinbone. Benefits: Relieves excessive knee pain, muscular tensions, aches, and muscle strains. Commanding Activity (B 53) Location: On the inside of the knee, where the crease ends when the knee is bent. Benefits: Relieves knee pain and stiffness. Calf's Nose (St 35) Location: Just below the kneecap in the outer indentation. Benefits: Relieves knee pain, knee stiffness, rheumatism of the feet, and edema. Three Mile Point (St 36) Location: Four finger widths below the kneecap, one finger to the outside of the shinbone.

Benefits: Strengthens the whole body, tones the muscles, and relieves knee pain. • You do not have to use all of these points. Using just one or two of them can be effective.

Menstrual Tension & PMS 1. Gradually press Sp 12 and Sp 13 2. Firmly press into B 48 3. Place you hands underneath your sacrum (palms down) to press B 27 - B 34 4. Gradually press CV 4 and CV 6 5. Gently press Sp 6 (often tender) 6. Firmly press Sp 4 7. Press LI 4 in the webbing 8. Firmly press GB 21 9. Use you knuckles to rub St 36

Rushing Door (Sp 12) Relieves impotency, menstrual cramps and abdominal discomfort; relieves abdominal pain, bloating and cramps. Mansion Cottage (Sp 13) These two points are very important for releasing menstrual discomforts. Location: In the pelvic area, in the middle of the crease where the leg joins the trunk of the body. Womb and Vitals (B 48) Location: One to two finger widths outside the sacrum (the large bony area at the base of the spine) and midway between the top of the hipbone (iliac crest) and the base of the buttocks. Sacral Points (B 27- B 34)

The acupressure points on the sacrum (at the base of the spine directly above the tail bone) help relieve menstrual cramps and lower-back pain. Sea of Energy (CV 6) Location: Two finger widths below the belly button, between it and the pubic bone. Gate Origin (CV 4) Location: Four finger widths below the belly button, just above the pubic bone. Three Yin Crossing (Sp 6) Caution: Do not stimulate this point during the eighth and ninth months of pregnancy. Location: Four finger widths above the inner anklebone close to the back of the shinbone. Grandfather Grandson (Sp 4) Location: In the upper arch of the foot, one thumb width from the ball of the foot toward the heel. Joining the Valley (LI 4) Caution: This point is forbidden for pregnant women until labor because its stimulation can cause premature contractions in the uterus. Location: In the webbing between the thumb and index finger at the highest spot of the muscle when the thumb and index finger are brought close together. Shoulder Well (GB 21) Location: Shoulder, halfway between C7 vertebra and the protruding bone at the top of the shoulder. Three Mile Point (St 36) Location: Four finger widths below the kneecap, one finger width to the outside of the shinbone.

Neck Tension & Pain 1. Grasp and knead GB 21 2. Firmly press B 10 3. Press GB 20 and TW 16 under the skull 4. Hold GV 16 with B 2

Shoulder Well (GB 21) Caution: Press lightly on pregnant women. Location: On the highest point of the shoulder, one to two inches out from the base of the neck on the tightest spot. Heavenly Pillar (B 10) Location: One-half inch below the base of the skull, on the ropy muscles onehalf inch outward from the spine. Gates of Consciousness (GB 20) Location: Below the base of the skull, in the hollows that lies approximately two to three inches apart, depending on the size of the head. Window of Heaven (TW 16) Location: In the indention at the base of the skull, one to two inches back from the earlobe, depending on the size of the head.

Wind Mansion (CV 16) Location: In the center of the back of the head in the large hollow under the base of the skull. Drilling Bamboo (B 2) Location: In the indentation of the inner eye socket, where the bridge of the nose meets the ridge of the eyebrows.

Relieving Lower Body Pain* 1. Firmly press GB 20 2. Briskly rub St 36 3. Firmly grasp K 3 and B 60 4. Firmly press Lv 3 5. Lightly press CV 12 6. Press B 54

Gates of Consciousness (GB 20) Location: Below the base of the skull, in the hollows on either side, two to three inches apart, depending on the side of the head. Three Mile Point (St 36) Location: Four finger widths below the kneecap, one finger width outside the shinbone. If you are on the correct spot, a muscle should flex as you move your foot up and down. Bigger Stream (K 3) Good for pain in a wisdom tooth. Caution: Do not stimulate this point after the third month of pregnancy

Location: Midway between the inside anklebone and the Achilles tendon at the back of the ankle. High Mountains (B 60) Location: Midway between the back edge of the outer anklebone and the Achilles tendon. Bigger Rushing (Lv 3) Location: On the top of the foot, in the valley between the big toe and the second toe. Center of Power (CV 12) Caution: Do not hold this point deeply if you have a serious illness. Even if you are not ill, it is best not to hold this point for more than two minutes and to use it on a fairly empty stomach. Location: On the midline of the body, three finger widths below the base of the breastbone, in the pit of the upper stomach. Commanding Middle (B 54) Location: In the center of the back of the knee in the crease of the knee joint. * Hold each of these points for at least two minutes with long deep breathing.

Relieving Upper Body Pain* 1. Squeeze LI 4 2. Firmly press GB 20 3. Press GV 16 with GV 24.5 4. Lightly Press CV 17 5. Press Lu 7 6. Press B 54 7. Press GB 41

Joining the Valley (LI 4) Caution: This point is forbidden for pregnant women until labor because its stimulation can cause premature contractions in the uterus Location: In the webbing between the thumb and index finger at the highest spot of the muscle when the thumb and index finger are brought close together. Gates of Consciousness (GB 20) Location: Below the base of the skull, in the hollow on either side, two to three inches apart, depending on the size of the head. Wind Mansion (GV 16) Location: In the lower center of the back of the head in a large hollow under the base of the skull.

Third Eye Point (GV 24.5) Location: Directly between the eyebrows, in the indentation where the bridge of the nose meets the forehead. Sea of Tranquility (CV 17) Location: On the center of the breastbone three thumb widths up from the base of the bone. Broken Sequence (Lu 7) Location: Thumb-side of the forearm, in the crevice at the lateral (outside) edge of the radius bone. One and one-half fingers above the wrist crease. Commanding Middle (B 54) Location: In the center of the back of the knee in the crease of the knee joint. Above Tears (GB 41) Location: On the top of the foot, one inch above the webbing of the fourth and fifth toes in the groove between the bones. * Hold each of these points for at least two minutes with long deep breathing.



Conclusion Overall attitude creates positive self-fulfilling rewards. You have the power to influence your own future. First, you have to truly believe in those expectations so that your daily actions and decisions will begin to reflect them. Then, as if by magic, your expectations will come true. Your beliefs will shape your future. I hope you will benefit from these exercises as much as I have. Breathe deep and enjoy life to its fullest.



Bibliography:

Recommended Reading Benson, Herbert, M.D. The Relaxation Response. New York: Avon Books, 1975 Chia, Mantak Chi Self-Massage. Huntington, New York: Healing Tao Books, 1986 Chuen, Lam Kam The Way of Energy. New York: Fireside Books, 1991 Chuen, Lam Kam Chi Kung-The Way of Healing. New York: Broadway Books, 1999 Cohen, Kenneth S. The Way of Qigong: The Art and Science of Chinese Energy Healing. New York: Ballantine Books, 1997 Douglas, Bill Idiots Guide To T'ai Chi and Qigong. Indianapolis, Indiana: Alpha Books, 2002 Garripoli, Francesco Qigong Essence of the Healing Dance. Deerfield Beach, Florida: Health Communications, Inc., 1999 Gerber, Richard, M.D. Vibrational Medicine. Santa Fe, New Mexico: Bear & Company, 1988 Jahnke, Roger O.M.D. The Healing Promise of Qi. New York: Contemporary Books, 2002 Liang, Shou-Yu & Wu, Wen-Ching Qigong Empowerment. East Providence, RI, 1997 Lynch, Jerry Huang, & Chungliang Al Working Out-Working Within. New York: Putman Books, 1998 Maddocks, Gini LMT Rescue & Relief Oxford, Ohio: Good Natured Publishing, 2003 Moyers, Bill Healing and the Mind. New York: Doubleday, 1993 Steward Sr., Dr. Michael Dragonfly Qigong. Victoria B.C., Canada: Trafford Publishing, 2003 Veith, Ilza The Yellow Emperors Classic of Internal Medicine. Berkely, CA: University of California press, 1985 Wing, R.L. The Tao of Power. New York: Doubleday, 1986

Certified DragonflyTaiji/Qigong Club Instructors Sifu/Jiaoshi= Master Instructor Laoshi=Certified Instructor Fu Jiao Lien =Certified Associate/Assistant Instructor