HUNYUAN 12 STEP QIGONG/BASIC INTRUCTIONS AND IDEAS
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
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.