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What Is Chi?
Chi is the general life force of a human being. Chi is that which differentiates the living from the dead. To use a biblical reference, it is that which God breathed into the dust to produce Adam. Since the dawn of human civilization, every culture has given this energy a name, such as pneuma in Greece, prana in India, chi (qi) in China and ki in Japan. In the West it is referred to as bioenergy and electromagnetic energy. However it is described, chi is a palpable living force, and throughout history, every culture has found a way to describe it. Chi also refers specifically to different energies that make up a persons life force. For example, there is the chi of the physical body, the chi of the emotions, the chi of the mind and the chi of the spirit. All forms of chi are part of a person's life force, in much the same way that there are many colors that make up light and there can be many frequencies and
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overtones that can make up a sound. Thus, chi is the sum of many energetic frequencies that run through the body.! In this book, the terms chi and energy refer to the energy that causes the physical body to function. It vibrates at a lower frequency than emotional, mental, psychic, or spiritual energies. References to other types of chi will include a descriptive term, for example, emotional chi or the energy of your spirit.
! More information on the different energetic frequencies may be found in the author's book, Relaxing into Your Being (North Atlantic Books, 2001), pp. 31 and 50. " The cerebrospinal system consists of the spinal vertebrae, dura, spinal cord, cerebrospinal fluid, skull plates and brain.
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Figure 0-1
What creates that energy field is the energy inside the body. The etheric body extends anywhere from one closed fist distance from the physical body to several feet away. Individuals who have very powerful auras that extend far from their bodies are often very charismatic. Many of us have had the experience of someone being in our space even though they were several feet away and not even paying attention to us. What we felt was the persons aura. When people become very sick or are dying, their aura shrinks to within a millimeter of their body. For most, when they die, the body no longer emanates any energy and the aura no longer exists. Chi constantly circulates through the physical body to the aura and back again. The aura and the body are locked in a dance, where each is affected by the other. The aura is the energetic interface between the human body and the cosmos. This is one of the external energetic fields that spiritual, shamanic and psychic healers work with, as do mystics, martial artists and those involved in energetic medicine. The human body has other external energetic fields that surround it, such as those made up of emotional and mental energies.
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Figure 0-2
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body. Increased energy flow through a damaged area can release blockages, improve blood circulation and regenerate injured tissues. An increase in flow in one meridian or area will stimulate greater flow in other meridians and areas of the body. Qigong exercises that are called meridian-line qigong systemsof which Dragon and Tiger is oneare designed to stimulate acupuncture meridians and points. Rather than use needles, qigong practitioners choose a meridian line or point they wish to affect and sweep their hand through the etheric field nearby. The chi in the etheric field and the chi in the wei chi are very strongly linked. In a healthy person there is a great deal of chi movement between them. Therefore a physical hand movement in the etheric field will stimulate energy movement there which in turn will stimulate energy movement in the wei chi and the acupuncture meridians nearby (Figure 0-3). Different meridian-line qigong systems use different types of hand movements over different meridians in different sequences. Most seek to stimulate and balance the energy of the whole body. More complex systems require up to one hundred movements to balance specific channels and points on which they focus. These systems take a tremendous expenditure of time and effort to learn and require much daily practice.
Figure 0-3
Dragon and Tiger is simple. Rather than focusing on specific individual meridians or acupuncture points, Dragon and Tiger moves energy through groups of meridians during each movement. When you complete all seven movements, you will have activated and balanced all the major acupuncture meridians of the body. Other energy channels and centers such as the left, right and central channels and the mingmen and lower tantien that are found deeper in the body are also affected but not as strongly.
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Figure 0-4
During fetal development these channels develop first and then the energetic interactions between these primary channels create the acupuncture meridians as well as other energetic channels.
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Because the acupuncture meridians are located close to the surface, they are more accessible and easier to activate than the primary channels. Two of the eight extraordinary acupuncture meridians, the governing and conception vessels, run parallel to the deeper and more powerful central energy channel. Dragon and Tiger works with the energetic system in layers from the outside of the physical body to the inside. Your hands move the chi in the etheric body, which in turn moves the chi in the wei chi via your acupuncture meridians, which indirectly stimulates the flow through to the body's deeper energy channels and centers. As practitioners advance, they may learn the energy practices that activate these more powerful, primary channels.
Heaven (cosmic energy) Edge of etheric body or aura
The left and right channels, joined at the crown of head (bai hui), are imperceptibly apart until they widen at the upper tantien Upper tantien
Center of armpit (right) Right channel Center of midriff (right) Kwa (right)
Center of armpit (left) Middle tantien Left channel Center of midriff (left) Lower tantien Kwa (left)
Figure 0-5
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Spine Mingmen or door of life (located on spine) Dai mai or great meridian (located just under skin) Lower tantien (located in core of body in front of spine) Dai mai or great meridian (located just under skin)
Figure 0-6
vitality. It is located inside the belly, in the exact center of the body on the primary central channel (Figures 0-4 and 0-5). The tantiens energy spreads in circles throughout the body. Other energy centers are affected when you practice Dragon and Tiger, although not as directly or strongly. The movements will affect the middle tantien (heart center), which governs all relationships (Figures 0-4 and 0-5). It is intimately tied to all our most subtle emotions and intuitions and is considered the source of consciousness within the body. The movements also affect the upper tantien, located within the brain (Figures 0-4 and 0-5). The upper tantien is critical to longevity because of its ability to activate the pituitary and pineal glands, known as master glands. The upper tantien is also responsible for well-functioning thought processes and psychic capacities.
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Think of the lower tantien as the center of a horizontal wheel and the dai mai as the outside of the wheel. The dai mai connects all the vertical acupuncture lines in the body and transfers energy among them. The mingmen is located directly behind the lower tantien on the spine. It is called the door of life, because it is directly associated with the kidneys, the internal organs that are the source of the bodys chi or life force energy. The mingmen is also called the back tantien. There is an energy channel within the torso that connects the lower tantien to the mingmen. Chi flows inward from the vertical acupuncture meridians through the great meridian to the mingmen and through this connecting channel into the lower tantien, where it activates the energy of the lower tantien. Chi flows outward from the lower tantien via the connecting channel to the mingmen and from there to the dai mai and to all of the acupuncture meridians. In this manner the lower tantien is able to control and balance the flow of chi in the meridians, which in turn energetically control many of the physical functions of the body. Qigong can awaken the spiritual side of your nature. The direct experience of putting your mind consciously inside your body can help you access the bodys wide range of energies, which can connect you to deeper layers of your being.
Taoist Qigong
Taoist Qigong was Chinas first qigong method, from which all other branches of qigong derived their techniques. In ancient China, Taoist meditation adepts from the Water tradition passed down through Lao Tse developed their inner awareness of chi flows. They directly perceived how to work with energy to maintain superior health, heal illness and realize profound inner stillness and spirituality. These adepts began to create and systematize qigong, the foundation for traditional Chinese medicine, acupuncture, self-healing energy work, tai chi and therapeutic qigong bodywork (qigong tui na). Taoist qigong from the original Water tradition is based on softness and is valued for its ability to regenerate the body. As you move into middle age and beyond, the techniques
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can enable you to feel and function as if you were still in your twenties or thirties. Taoist qigong works with your physical motions and energetic systems and the way in which they precisely affect specific parts of the body. This includes the muscles, connective tissues (ligaments, fasciae, tendons), bones, joints, fluids, nerves, internal organs and glands, as well as all the energy channels, points and centers (tantiens) and mind states. The ability to become aware of and control the flow of chi is codified in the sixteen neigong components, described on p. xxviii. These components are the foundation for some or all of the techniques of every major qigong system in China. Each physical and energetic component of neigong includes many different techniques and permutations. Hundreds of Taoist qigong forms exist. These practices allow people to control the movement of their own life force, first through physical movements that increase chi. Advanced techniques use the mind alone to direct the flow of chi. The neigong components help open the mind and calm the heart by emphasizing inner stillness, emptiness, letting go, softness and relaxation. Although its work can be subtly intense, the trademarks of Taoist qigong in its purest form are Complete relaxation of the bodys muscles, tendons and ligaments Smooth, even, silent breathing without ever holding the breath Movements that are soft, smooth, fluid, and circular with a sense of ease and comfort Total use of all your effort but only to the point of not creating internal strain Physical stretches that are accomplished by release, relaxation and letting go of tension in the nerves and mind, instead of relying on force or willpower to push the muscles. Tai chi and other internal martial arts practices, some of which were not fully developed until the nineteenth century, fall within the definition of Taoist qigong because they are based on neigong. In general, you can expect to attain similar health and relaxation benefits from practicing any Taoist internal martial art. However, most Taoist qigong can be done without needing to engage in self-defense practices.
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Buddhist Qigong
Buddhist qigong originated from Indias Hatha yoga and pranayama (breath and energy control) tradition. It traveled into China through two main sources. First, it came to the Shaolin Temple (home of kung fu) in central China, where it was taught to Buddhist monks to make their bodies strong enough to withstand prolonged meditation sessions and stay healthy. The second source of Buddhist qigong is the Tantric tradition of Tibet, from where it spread throughout western China and moved eastward. Buddhist qigongs trademarks tend to be hard, sometimes jerky and often linear movements. There may be forceful physical and energetic expression as well as strain, overt physical exertion and muscular tension. Stretching may often be accomplished through force of will instead of internal release. Buddhist qigong practitioners may hold their breath, shout and use explosive exhales. First they may release tremendous amounts of energy, sometimes in a very cathartic manner, to open their minds and expel embedded aggression and negative emotions. These releases then may be followed by deep relaxation and internal experiences of stillness. Over time, Taoist and Buddhist qigong practices influenced each other and led to many offshoots. For example, in the Shaolin Temple, where people from the Chan (Zen Buddhist) and Taoist kung fu traditions met, Zen adopted many Taoist influences. Similarly, in the twelfth century, many of the qigong methods of Tibetan Buddhism, especially those that used copious visualizations and sound vibration techniques, found their way into the Taoist chi practices of the neo-Taoist (Fire) tradition. The Fire method was developed about 1,500 years after the original Taoist Water tradition. The next three types of qigong borrow specific techniques from both Taoist and Buddhist qigong and focus on specific functions and benefits.
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This work included artistic talents such as calligraphy, painting and writing ten-thousandcharacter ideograms. The techniques of Confucian qigong focus on enhancing intellectual intelligence, creativity, perception and attention span as well as developing unusual and special intellectual capacities. There are techniques for energizing the brain while keeping it calm and relaxed without making it overactive.
Medical Qigong
Medical qigong uses qigong to reverse or mitigate chronic disease and injury. Because most Chinese physicians are familiar with the acupuncture meridian-line system, the vast majority of Chinas medical qigong programs are based on this. The focus is on medical therapeutics, rather than spirituality or extreme physical or mental prowess. Medical qigong is used either as a primary therapy or as an adjunct therapy with other forms of traditional Chinese medicine, such as acupuncture, herbs, bone-setting and ordinary massage. It is also used as a complementary therapy in conjunction with Western medical practices and drug therapies. Medical qigong works in four ways: 1. Qigong forms are practiced to heal and regenerate the body, reduce stress, calm the mind and soothe the central nervous system. 2. Qigong can target specific illnesses or body functions. For example, Dragon and Tiger is used in China to help heal cancer and mitigate the effects of chemotherapy and radiation. 3. Using traditional Chinese medical and qigong diagnostic methods, qigong doctors design exercises for specific health problems, similar to the way herbalists create prescriptions. The treatment and how the exercises are done change as the individual progresses. 4. Qigong tui na therapists can project energy from their bodies to move and rebalance the energies of their clients. They may also use hands-on techniques to manipulate their patients tissues.
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The underlying philosophy of the better schools of martial arts is to first make the body healthy with balanced chi, and then make the body and mind exceptionally strong and stable. Martial art qigong is ideal for athletes who wish to maximize their physical talents and control to reach the cutting edge of competitive ability.
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Dragon and Tiger Qigong can be done by people of all ages and fitness levels.
Dragon and Tiger Qigong is a fifteen-hundred-year-old self-healing exercise that strengthens the immune system, mitigates the effects of chronic illness and reduces stress. Over the centuries it has proven to be an extremely effective health maintenance program that has withstood the test of time. This medical form of qigong (also transliterated as chi gung, chi kung or chi kung) is grounded in the ancient spiritual traditions of Buddhism and Taoism. Today, Dragon and Tiger is practiced by millions of people in China to maintain a vigorous level of health, relaxation and vitality. It is also known for its powerful ability to help prevent and heal cancer and to mitigate the effects of radiation and chemotherapy. I studied energetic healing systems for eleven years in China, during which time I also worked as a qigong tui na doctor. Dragon and Tiger was the most effective medical qigong system I found that was not only easy to learn but also provided all the main health benefits generally associated with qigong as well as many specific ones that will be discussed in Chapter 15. Because Dragon and Tiger is a low-impact exercise that is easy on the joints and knees, almost anyone can do it, regardless of age, weight, body type or fitness level. One of its great strengths is that even if the movements are done inaccurately or within a small range of motion, it is still extremely effective.
located anywhere there is a physical, emotional or psychic blockage of energy. Increases the speed, strength and evenness of the circulation of chi, blood and other fluids. This balances the bodys energy. Quickly raises the energy levels of the body to boost its natural healing capacities.
Reducing Stress
Dragon and Tiger is an effective method to reduce stress and tension, and promote physical, emotional and spiritual relaxation. The link between stress and disease has long been established by both Eastern and Western health studies. For many Westerners, tension is the norm. Jangled nerves are the roots of anxiety and they can affect everyone, from babies to the elderly. The ability to let go and relaxphysically, emotionally, mentally and spirituallyis at the heart of qigong energy practices. These techniques directly train the central nervous
systemthe intermediary between the body and the mindto relax. This increases stamina and intellectual performance as well as promoting good health.
Learning Strategies
This book provides you with an effective method to accurately learn the movements of Dragon and Tiger and continue to improve your practice. Just as Rome was not built in a day, neither can any high-quality form of qigong be quickly assimilated. Give yourself the strength and
patience of time to learn this valuable self-healing exercise. You will be shown a systematic way to learn and practice the movements, one stage at a time. Each instruction builds upon and amplifies the one before it so that you can integrate it into what you have already learned. Each chapter contains many microcomponents, each of which should be learned in the sequence presented. Understanding how the small details work will enable you to gain the maximum benefit from the time and effort you spend practicing.
Take Breaks
At the end of many microcomponents in this book, you will be asked to take a break to encourage you to stop and let your nervous system assimilate what you have studied before going back to practicing that component again or moving on. It is especially important to assimilate the material in each component before attempting to learn the next one. The breaks between might include Taking twenty minutes off before practicing a microcomponent again Using a few days to a week or more to practice and assimilate one microcomponent
Taking a few days to a week or more before going to a new complete movement, such as between Movements 2 and 3 or Movements 6 and 7. What is important is to be patient and not be in a rush. If you give yourself the gift of time to take breaks, your learning will be smoother and less frustrating. Even the most talented and well-coordinated athletes have had challenges to overcome when learning qigong. These breaks are those which I have seen to be the most effective for learning, both from my experience studying in China and from teaching Taoist energy arts since 1972. The goal is to build the necessary foundation that will make learning enjoyable and beneficial.
Whether you are a novice or an experienced practitioner, this method will help you to move through the levels of accomplishment faster. Incorporating the 70 percent rule into your practice may include How far down you bend your legs How much you turn your waist How much you straighten your elbows and knees How deep a breath you take How much time you practice How much mental energy you expend.
Adjusting the 70 Percent Rule When You Have Illness, Pain or Injury
If you are injured, or ill with any kind of chronic condition, or you have a cold or flu, you should temporarily practice qigong using the 40 or 50 percent rule; i.e., move only to 40 or 50 percent of your maximum capability until you are healed. This may include doing movements while sitting or lying down. Once you are healed, you can resume practice again to 70 percent of your capacity. If you have pain, your maximum capacity is the point where your pain begins; you should only move to 40 or 50 percent of this limit. This may enable your pain to dissipate. When it is completely gone, you can return to the regular 70 percent rule. If you are in pain all the time, then your maximum movement should be the point at which your pain begins to escalate to the next level of significant or dramatic intensity. This pain level difference is very subjective, but it is the difference between ouch and aaargh! This could easily result in your range of movement being only 30 or 40 percent of what you could normally do before your ailment began or even less. When the problem is resolved, return to the regular 70 percent rule. Following this principle will allow your nerves to relax and your pain to heal in the fastest time possible. In addition, you will be able to naturally return to your previous range of motion more quickly without discomfort.
The Chinese medical theory of the body holds that pain in an area is a sign that the energy there is not flowing freely. You feel bad pain when an area is newly injured or hurt. In general, good pains tend to be temporary (lasting from a minute to at most a couple of days) and are usually dull, rather than sharp. As you practice you will learn to recognize such pains as signs of progress. Treat them with great care and keep within the 40 to 50 percent rule when you have pain, illness or injury (see p. 7 ). Back off practicing and be sure to consult your healthcare provider if you begin experiencing either significant pain or pain that does not go away quickly.
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a while. Start again by following the 20 percent or 40 percent rule and very gently explore your bodys reactions to these practices. Remember that you are not alone in such experiences; almost everyone who practices will experience some of these reactions at some time. If the symptoms are intense, pull back your practice to 30 percent or 40 percent of what you consider your normal practice and consult with your teacher. Remember to drink plenty of water. Water helps accelerate the release of toxins. Taking some vitamin C also helps that process. Make sure you rest after practicing. Be sure to consult a healthcare professional immediately if you have any symptoms that might be a sign of a medical or psychological problem.
1 Visit EnergyArts.com for a list of Certified Energy Arts Instructors and details of the Dragon and Tiger DVD set and
laminated poster.
All Taoist energy practicesqigong, bagua, tai chi, hsing-i and meditationemphasize fundamental physical, breathing and energetic principles as you perform their movements. These components systematically train your mind and body to relax and master the control of chi. They empower your body by creating maximum internal movement. Each part of the body moves to align as a wholenot only your muscles but also the deepest internal subsystems. These include internal organs, glands, bodily fluids, ligaments, tendons and nerves. Two fundamental principles are taught in this chapter: the standing posture and Longevity
1 These principles are Breathing, which are both derived from ancient Taoist techniques.
integral to learning Dragon and Tigers first movement and are incorporated into many of its other movements.
the author has developed his own method for teaching them, called Longevity Breathing, to make these practices accessible and easy to learn, particularly for Westerners.
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Figure 2-1
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direct when your head and torso sit on your hips, your hips sit on your legs and your legs sit on your feet. When you are standing, this best occurs when your feet are shoulders' width apart with your weight distributed evenly on both feet. In this position Physical balance is easiest to maintain Your weight falls the most easily to your feet without your muscles compensating for the force of gravity Your thigh, hip and lower back muscles have to work the least to maintain the position Your joints retain their stability with a minimum of physical tension and strain. This width has been found to be within 70 percent of most peoples physical capacity. In this stance, your legs will feel comfortable and relaxed, and you will be able to maintain your balance with minimum effort and tension.
Take a Short Break It is recommended that you take a break at this point in order to allow your nervous system to absorb what you have just learned.
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Belly breathing provides a wonderful massage for your internal organs. Just as massaging your muscles adds to their tone and overall functioning, so will belly breathing benefit your internal organs. In terms of your health, massaging your internal organs is more important than toning your visible muscles. Belly breathing increases the blood circulation in the blood vessels that nourish your internal organs. Ideally, inhale and exhale only through your nostrils. If medical reasons make this impractical, inhale through your nose and exhale through your mouth. Inhale and exhale through your mouth only as a last resort. 1. When you inhale, feel your breath come into your nose, down your throat and into your lungs and belly. Let your belly muscles expand to move your belly forward (Figure 2-2).
Figure 2-2
2. When you exhale, let your belly return to its original position and relax (Figure 2-3).
Figure 2-3
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Do your best to completely relax your chest (Figure 2-4 A) and not use any strength to puff it out when you breathe (Figure 2-4 B). You should have very little or no sense of air going into your chest.
A
Breath with the Belly, Not the Chest
B
Figure 2-4
3. First, practice by focusing on expanding and relaxing your lower belly. Your lower belly extends from slightly above the top of your pubic hair to your navel. Breathe in such a way that the lower belly does not move from below the top of your pubic hair. Avoid straining or any feeling of pressure in your genitals. 4. When you can expand and relax your lower belly comfortably, turn your attention to moving the middle belly when you breathe, which for most people is more difficult. The middle belly extends from your navel to just before your diaphragm. Placing your hands on the lower, middle and upper parts of your belly as you breathe will give you clear feedback as to whether and how much your belly is moving. 5. Finally, concentrate on expanding and relaxing your upper bellyyour diaphragm and solar plexusjust underneath your lowest ribs. Try to have your diaphragm move downward as you inhale and upward as you exhale. This will help push air into the back and top of your lungs, parts that seldom get exercised. Eventually, you will be able to move all three parts of your belly in unison.
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Exhale Fully
Exhaling fully will get rid of the carbon dioxide in your cells and lungs and decrease its buildup in your cells, which produces sluggishness and yawning, diminishes mental clarity and increases stress. Exhaling fully will also make it easier for you to breathe in sufficient oxygen and make it easier for your cells to procure it. You can do this in one of three ways. The first is by exhaling a little more than you inhale.For example if you inhale for four seconds, you might take five seconds to exhale. This is the method to use when practicing breathing without doing any movements. You will use this method in Dragon and Tiger Movements 1, 3 and 4. The second method is to do an extremely rapid exhale (one or two seconds very forcibly). If you find yourself getting sluggish or yawning, you can do three to ten forceful exhales and wake yourself up. Rapid exhales are used in Movement 5 of Dragon and Tiger. The third way is to vary the speed of the exhale. For instance you might exhale 50 or 60 percent of your breath in the first two seconds and take four more seconds to exhale the rest of your breath. Dragon and Tiger Movements 2, 6 and 7 use this method.
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Holding your breath can cause emotional tension and jangle your nervous system. Breathe smoothly and evenly, without stop-and-start breaks or jerkiness. Involuntarily holding the breath both triggers and escalates stress.
Body, revised edition, or from his Longevity Breathing DVD and Taoist Breathing CDs.
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When you first start, establish a time when you know that you will be undisturbed for five or ten minutes and practice either standing, sitting or lying down. This might be when you first wake up in the morning or while you are having your first cup of coffee or tea. Focusing on belly breathing is also a way to calm the mind before you go to sleep. In any session, focus on one breathing principle at a time until it feels comfortable, for example moving one part of your belly. Then integrate it with another breathing principle, such as moving another part of your belly. Add, then combine the new principles one at a time, integrating each one with the last one you have become comfortable doing. At some point, you will find that you have integrated all these separate principles into one seamless, smooth and relaxed breath. Later, add more practice times, perhaps during or after meals. Finally, put your focus on your breathing while moving, such as when practicing Dragon and Tiger, walking or doing chores. Eventually, you will learn to focus on your breathing during larger and larger parts of the day and use it as a tool to become less stressed and more balanced.
Resources to help you learn Dragon and tiger qigong from home!
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