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HUNYUAN 12 STEP QIGONG/BASIC INTRUCTIONS AND IDEAS

IN GENERAL

- Eyes follow hands.


- Use mind intent to move qi.
- Don’t concentrate on breath. Breathe naturally. Eventually the breath and movements
will coordinate and become one.
- Repeat every move at least three times. Aim for nine repetitions. However the aim is to
make each of the steps last about the same time, so in some cases repeat more times, in
multiples 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), the
middle 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 to
3 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 not
touch.
- 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 just
simply 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 the
hands 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 the
baihui. 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 DANTIAN

i) Upper Dantian: When gathering the qi, the eyes and mind unite with the hands into one
movement. The mind carries the qi of heaven and earth into the body through the upper
dantian. 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 the
dantian’. Repeat 9x. This exercise is often done alone, apart from the rest of the 12 steps, in
which 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 qi
gather 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 is
made between the two laogong points. Imagine there is a big ball in front of the dantian, the
hands roll it forwards, then backwards. Also feel the ball in the belly turning. Focus is on a spot
in the centre of the imagined ball. Repeat 9x in each direction.

4. THE THREE DANTIANS OPEN AND CLOSE

i) 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 eyes
in a fixed spot but alternately look from hand to hand. Repeat 9x

The 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 the
laogong points over the nipples. Balance the heat inside the chest with the heat from the
hands. The middle fingers brush down the Ren channel from chest to dantian. Then perform 9
clockwise 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 the
heart and lungs are balanced, extreme harmony qi will rise. Envision qi moving around the
body, 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 feeling
of backing up a mountain. The front toe can come off the ground.. Keep the hands/forearms in
a round shape. 9x forwards and 9x backwards, then repeat on the other side. Take care to use
the waist.

7. SINGLE LEG ASCENDING AND DESCENDING

Referred to as yin and yang upside down. Move the hands/qi from the middle dantian
down the outside of the right leg to yongquan (k1), then back up the inside all the time using
mind 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 reach
down, the body and waist reach down also. Strengthens the stomach, kidney, gall bladder and
liver.

8. DOUBLE LEG ASCENDING AND DESCENDING

Wider stance than 7. Repeat 18x.

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9. BELT MERIDIAN GRINDING

Used to move qi through the belt meridian. Movements should be fluid and circular.
Focus on the dantian and keep the central axis in the same place. Use the waist. The arms and
fingers reach.

i)Small belt meridian grinding. Turn 180 degrees.

ii) Large belt meridian grinding. Turn 360 degrees. Mark a spot behind you. Envision the qi
circle starting in the waist, the inner circle, gradually enlarging it to the legs, chest and back,
eventually surrounding the body with qi circles.

10. HEAVEN AND EARTH OPEN AND CLOSE

When opening heaven, left arm crosses over right when rising up, then stretch, reaching
with fingers. Do this slightly asymmetrically. Let the middle dantian reservoir be the centre of
focus, the mind focus directs the arms to spread out from the dantian when opening. When
closing, imagine you’re closing in the whole earth, sinking down, putting qi in the dantian.

When reversing the direction, the arms do not cross. Repeat 9x in each direction.

The action of opening and closing will eventually increase qi flow in the entire body.

11.COLLECTING THE QI TO THE DANTIAN

Scoop qi in a circular way with the right arm/hand bringing it into the dantian, at the
same time the left arm/hand moves out to do the same on the other side. Engage the waist.
The waist and arms perform figure eights. Repeat 9x on each side.

The motion of the two hands feels like swimming in water or air.

12. HEALTH MASSAGE TECHNIQUES

Generally, do exercises 9x each. However don’t get hung up on counting and in practice just do
as many times as feels right.

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i) Wash head and face

ii) Brush out along eyebrows

iii) Use knuckles of thumbs to brush down the sides of nose

iv) Cover the ears with palms, without undue pressure push and release as one

v) Chatter the teeth 36x, then swallow the saliva in three equal portions

vi)Knock hegus together. Then massage the armpits, knock the Neiguan and Shousanli points.

vii) Alterately knock the jianjing points on the shoulder

vii) Rub the kidneys

viii) Knock the huantiao points

vix) Knock the fengshi points

vx) Knock the Zusanli points

vxi) Slap the back of the knees

vxii) Shake the back, Golden Rooster Shakes Its Wings

vxiii) Shake the knees, rapidly shake the whole body

vxiv) Come on tips of toes and then fall down onto heels

vxv) Gently knock dantian

GRAND CLOSING

Left hand on top and start in a clockwise direction for men. The opposite for women.

36 circles going from small to large going out, then from large to small 24x coming back
to dantian. This moves qi in the body, preventing what you have stored from going stagnant.

Centre both spirit and mind at the dantian, the hands crossed. Listen, look and feel the
dantian. Move into a state of nothingness called hunyuan. Try to do this for 15 minutes or
more.

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