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Hunyuan 12 Step Qigong Intructions Basic

Hunyuan 12 Step Qigong Intructions Basic

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Published by Dominic Cleary

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Published by: Dominic Cleary on May 23, 2011
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12/06/2013

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HUNYUAN 12 STEP QIGONG/BASIC INTRUCTIONS AND IDEAS
IN GENERAL
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Eyes follow hands.-
 
Use mind intent to move qi.-
 
Don’t concentrate on breath. Breathe naturally.
Eventually the breath and movementswill coordinate and become one.-
 
Repeat every move at least three times. Aim for nine repetitions. However the aim is tomake each of the steps last about the same time, so in some cases repeat more times, inmultiples of 9 up to a maximum of 36.-
 
This system was developed in the 1980s by Feng Zhiqiang.-
 
There are three dantians in the 12 step. The upper dantian (centred at the 3
rd
eye), themiddle dantian (centred at the belly), and the lower dantian (centred at the pelvis).-
 
When ‘dantian’ by itself is used, it refers to the middle dantian.
 -
 
Between each exercise, lower the qi to the middle dantian 3 times, then stand for up to3 minutes with the hands crossed over the belly, left hand on top of right.-
 
Relax the body and do not use force. Do not raise the shoulders.-
 
In general, when performing the exercises the hands come close to the body but do nottouch.-
 
Feet are generally more than shoulder width apart.-
 
Be persistent and consistent in practice.-
 
Be regular and patient in practice. Do not hurry it, nurture the qi. This is a long process.-
 
Proceed from easy to difficult. Mind intent must match the physical. To begin with justsimply follow.-
 
Next step is to pay attention to the detail.
1.LOWER THE QI AND CLEANSE INTERNALLY
Make 3 large positive circles and then make 3 large negative circles.Bring hands up above head, then direct the palms into the top of the head and bring thehands down the front. Lower hands to side and sink down. Repeat 9x.With this movement you use the mind intent to bring fresh qi into the body through thebaihui. If there is disease, use mind intent to lead it out through the legs and toes.
 
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2. GATHER THE QI TO THE THREE DANTIANi) Upper Dantian:
When gathering the qi, the eyes and mind unite with the hands into onemovement. The mind carries the qi of heaven and earth into the body through the upperdantian. The qi combines with pre-heaven qi and becomes one. Gaze at the qi and listen to it.Repeat 9x.
ii) Middle Dantian:
Think of the dantian as a reservoir that does not leak,
so ‘charging thedantian’. Repeat 9x
. This exercise is often done alone, apart from the rest of the 12 steps, inwhich case repeat it 100x.
iii) Lower Dantian:
Lower the body, gather qi from the earth, pull both hands up to the dantian,let hands travel to the lower back, put qi into the mingmen, come back to dantian and let the qigather there. Raise hands and repeat 9x.
3. TWO HANDS RUB THE BALL
The qi is gathered to balance the yin and move the qi to the fingertips. A connection ismade between the two laogong points. Imagine there is a big ball in front of the dantian, thehands roll it forwards, then backwards. Also feel the ball in the belly turning. Focus is on a spotin the centre of the imagined ball. Repeat 9x in each direction.
4. THE THREE DANTIANS OPEN AND CLOSEi) Upper dantian.
Hands at level of upper dantian. Repeat 9x.
ii) Middle dantian.
Hands at level of middle dantian. Repeat 9x.
iii) Lower dantian.
The body sinks down. Hands at level of lower dantian. Do not keep the eyesin a fixed spot but alternately look from hand to hand. Repeat 9xThe laogongs have the feeling of being connected by a string. You stretch the string as
the arms go apart, when closing together feel as if you’re squeezing a balloon. When opening,
start from the dantian and go outwards. When closing, go from the outside to the inside.
 
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5. THE SUN AND THE MOON TURNING
Rub the hands together until they are hot and have created a static field. Place thelaogong points over the nipples. Balance the heat inside the chest with the heat from thehands. The middle fingers brush down the Ren channel from chest to dantian. Then perform 9clockwise circles, followed by 9 anticlockwise. Then split the hands and do 9x in one direction,followed by 9x in the other.This exercise opens the chest and stomach and massages the heart and lungs. When theheart and lungs are balanced, extreme harmony qi will rise. Envision qi moving around thebody, massaging the heart and lungs.
6. CIRCULAR EXTENSION AND CONTRACTION
Feet are in a horse stance. When circling the hands forward, there is a feeling of pushing. The back heel can come off the ground. When circling the hands back there is a feelingof backing up a mountain. The front toe can come off the ground.. Keep the hands/forearms ina round shape. 9x forwards and 9x backwards, then repeat on the other side. Take care to usethe waist.
7. SINGLE LEG ASCENDING AND DESCENDING
Referred to as yin and yang upside down. Move the hands/qi from the middle dantiandown the outside of the right leg to yongquan (k1), then back up the inside all the time usingmind intent and not force to move the qi. Then cross over to other side. Repeat 9x.Pay attention to the movement of the waist and sinking down. When the hands reachdown, the body and waist reach down also. Strengthens the stomach, kidney, gall bladder andliver.
8. DOUBLE LEG ASCENDING AND DESCENDING
Wider stance than 7. Repeat 18x.

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