The Gentle Body-Mind Arts of Tai Chi Chuan and Chi Kung

Cloud Hands

Chi Kung Exercise Set - Nine Movements
By

Temple Chi Kung

Michael P. Garofalo
November 10, 2003

Cloud Hands - Yun Shou

(Note: This webpage will be completed by August, 2003.)

I learned the Temple Chi Kung exercise set from Kevin Weaver starting in

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Breathe deeply into lungs as you relax your abdomen. Summary 1. 2003. arms down. Stand up straight. Keep shoulders down and relaxed. 2 of 14 . 6. 9. Arms at sides. Instruction line: Kevein Weaver. Standing Meditation Opening in Resting Position Prayer Wheel Rotate Knees Picking Peaches Opening Left and Opening Right Bouncing 100 Times Swinging Feet Moving Out and Moving In Polishing the Stone Washing the Wall Closure: Collecting and Storing Energy Standing Meditation Opening Preparation or Resting Position Relax. hands facing thighs. 5. and root. Breathing during each movement is in through the nose and out through the mouth. Keep your head up. tighten abdomen as you exhale. Clear mind. 7. 8. Keep feet together and stay balanced. sink. Relax the body. Relax. Feel you body and sense your environment. shoulders down. 2. Sifu Marshall Ho'o. 4. Return to this position after each exercise and take a number of deep breaths. Stand with feet together. 3. except for the first movement.April.

root. with little weight on right foot. Step out a little with the right foot. Discovering where you are not in balance. This position is called the "resting position. 2nd set with left leg in front and on toes and weight on right foot. Breathing deeply. Feeling parts of the body. Move arms into chest and then down to waist while breathing out. 3 of 14 . and weight on left foot. place toe on floor. Prayer Wheel: Raise and Lower Arms Weight on left leg. sink.Breathe in through the nose and out through the mouth. Return to resting position. Have a relaxed an wide angle focus. Breath in through nose and out through nose. Do nine repetitions of the arm movements. Relax. Smile softly and enjoy yourself. smoothly. Very similar to opening movement in Yang style Tai Chi. Raise right foot. and deliberately. Watch hands moving with your eyes. Return to the resting position. Relax your abdomen as you inhale deeply. Moving slowly. 1. Stop at chest height. Going deeper in the stances to challenge the body. easily. Flatten foot. Keep full weight on left foot. Staying relaxed. Heel down. Do nine repetitions of the arm movements. Keep your head slightly bent." Throughout the various exercises emphasize: Keep your balance. 1st set with right leg in front and on toes. and regularly. Raise arms up in front while breathing in. Tighten your abdomen as you exhale completely. Face forward. Keep your eyes open.

" . Place the palms on the kneecaps. Raise hands to shoulder height 4 of 14 . 235+. Rotate the Knees Keep feet together and stay balanced. p. p. Terrestrial energy is drawn up through the energy gates in the soles and palms. Rotate the knees in a circle nine times. Picking Peaches Step out with right foot into shoulder width position. "This exercise balances Yin and Yang. Bend from the waist and let both arms down to the knees.This exercise is called "Merging Heaven and Earth" by Daniel Reid in his book A Complete Guide to Chi-Gung. merges Heaven and Earth. Rotate the knees slowly and in a small circle. Daniel Reid has the exercise done in the horse stance.Daniel Reid. Place the palms on the kneecaps. This sequence is also found in the opening moving of the Yang style Tai Chi Chuan. Bend from the waist and let both arms down to the knees. Return slowly to resting position. 236 2. The two merge and fuse at the chest on a completion of inhalation and are packed down into the 'Sea of Energy' in the lower elixir field on exhalation. Return slowly to resting position. Rotate the knees counter-clockwise in a circle. Rotate the knees slowly and in a small circle. This book includes a complete description and illustration of this exercise movement. and fuses Fire and Water. Rotate the knees clockwise in a circle. 3. Breathe in through the nose and out through the mouth. Repeat nine times. establishing polar equilibrium within the energy system. while celestial energy is drawn down from the crown.

Reach up with right arm. Relax your shoulders and neck. Do the movement nine times to each side. Inhale. Part 1 Exhale as you move the right arm to the front of the body and then to the left side. As you return your right arm to shoulder height. Your torso should be facing to the left side. with a lower stance making for a more intense exercise. Lift both arms up to chest height. Your feet should be pointed forward. 4. 5 of 14 . Stay relaxed. Stretch the arm high. Look at your hands. Return to the resting position. the left arm goes up to pick a peach. Touch both hands on the left side. Both arms should be pointed out from each side of the body. Depth of stance with vary. Imagine holding the peach in your hand after your pick it from the tree branch high above your head. Exhale to a count of six. Opening Left and Opening Right Step out to a shoulder width stance. Twist from the waist as you move your arm to the opposite side. Look at your hand as it moves. Look to the front. Part 2 Inhale as you move your right arm back to the right side. Stretch body upward on each side. imagine grasping and picking a peach from a branch above your head. Elbows should be bent. With a relaxed hand.

Exhale as you move the left arm from the left side to the right side. Twist from the waist as you move your arm from side to side. Inhale to a count of six while moving. Look at your hand as you move it. bounce. Feel the different sensations in your legs and calves. bounce. 5. Retun to the resting position. Look to the front. Inhale to a count of six. at least one hundred times. left foot on toes. at least one hundred times. Part 4 Inhale as you move your left arm back to your left right side.Twist from the waist as you move your arm from side to side. Body keep upright and relaxed. 6 of 14 . Look to the front. Touch both hands on the right side. right foot on toes. Bouncing One Hundred Times Left foot flat. Fast paced bouncing. Raise up and down. Basically. Return to the resting position. Twist from the waist as you move your arm to the opposite side. Raise up and down. calf raises with the weight more on the back leg of the Cat stance. Look at both hands. Look at your hand as it moves. Exhale to a count of six when moving. Fast paced bouncing. Right foot flat. Part 3 Move the left arm from the left side to the front and then to the right side. Body kept upright and relaxed. Repeat the movement nine times. Knees bent. Knees bent. Return to resting position. Look at your hand as it moves.

Swing the leg back and forth 30 or more times. Begin to gently swing the left leg to the front and to the back. right leg bent. Return to the resting position. Look foward. Bend your right knee and face to the right side. Bend the left knee and sink down a little. from side to side. keep head up. Inhale as you shift your weight to the right leg and side. Keep your balance as you swing your right foot back and forth. body still. Inhale deeply. Look foward. Exhale as you turn your body 180 degrees to the right side. Turn and face your left side. Exhale as your turn your body 180 degrees to the left side. Lift right leg up and put toes on the floor. Repeat the movement back and forth. Swing the leg back and forth 30 or more times. keep head up. Return to the resting position. left leg bent. Keep your toes pointed down as you swing your right foot. 7 of 14 . Moving Out and Moving In Step out to shoulder width stance. at least nine times. Inhale as you shift your weight to the left side. Bend the left knee and sink down a little. Keep your balance as you swing your left foot back and forth. Put weight into left leg. Keep your toes pointed down as you swing your left foot. Lift left leg up and put toes on the floor. 7. Return to the resting position. Put weight into right leg. Swinging Feet Begin from resting position. Begin to gently swing the right leg to the front and to the back. Keep your weight on your left leg as you turn.6. body still. Keep your weight on your right side as your turn.

Bend you upper torso down as you circle your arms to the front. Inhale as you shift your weight to the right leg and side. Inhale deeply. Keep your weight on the left leg and side as you turn to that side. Inhale as you shift your weight to the left leg and side. from side to side. Your head faces the front of your body at all times. Exhale as you turn your body 180 degrees to the right side. Circle arms to the right side and out to the front. Inhale on a count of six as you move your arms to your waist. Repeat movements nine times to the left side as described above.Step out to shoulder width stance. Exhale as your turn your body 180 degrees to the left side. Turn and face your left side. Repeat the movement back and forth. The lower the stance the more demanding the exercise. Exhale on a count of six. Do Nine Movements to the Right Side: Move hands to mid section and touch index fingers together and thumbs together to make a triangle. Lift your upper torso upward as you return your arms to your waist. Keep your weight on your right leg as you turn. Inhale deeply. 8. Breathe and turn 180 degrees on a count of six. Bend the right knee and sink down a little. Stop circular movement at the center of the body. Polishing the Stone Step out with the right foot into a horse stance with toes pointed forward. Do Nine Movements to the Left Side. Return to the resting position. at least nine times. 8 of 14 .

Splash the face with water movements. Illustrations by Dexter Chou. By Daniel Reid. 326 pages.9. Shambhala. Washing the Wall Step out with the right foot into a horse stance with toes pointed outward. 1998. Appendix. 9 of 14 . Links and References The Complete Guide to Chi-Gung: Harnessing the Power of the Universe. Assume standing position and take a few cleansing breaths. index. Boston. ISBN: 1570625433. MGC. Closure Assume standing position and take a few cleansing breaths.

YMAA Chi Kung Series #1. and charts. 111 pages. 2000. Rodale Press. ISBN: 0878575820. By Jiawen Miao. Burbank. Yang's Martial Arts Association. Index. 120K+ Qi Gong for Beginners: Eight Easy Movements for Vibrant Health. Tai Chi Chuan: The 27 Forms. 1997. 24-29. 272 pages. The Root of Chinese Chi Kung: The Secrets of Chi Kung Training. The Eight Section Brocade. and charts. Jamaica Plain. Wilson. 202 pages. 148 pages. Photographs by Barry Kaplan. 1985. 111 pages. MGC. ISBN: 0897501098. bibliography. The Nine Temple exercise set is briefly described in this book on pages 18-42. Official Manual of the People's Republic of China. Each movement is clearly illustrated 10 of 14 . Instructions. Instructions. links. By Michael P. Garofalo. By Yang Jwing-Ming. By Marshall Ho'o. Garofalo. quotations. links. notes. By Michael P. notes. Massachusetts. Translated by Edward C. Simple Fitness Exercises : Traditional Chinese Movements for Health & Rejuvenation. ISBN: 1567184952. bibliography. Glossary. 120K+ Knocking at the Gate of Life and Other Healing Exercises from China.Eight Section Brocade Eight Treasures Chi Kung. California. ISBN: 0940871076. Inc.. By Stanley D. 1986. Pa Tuan Chin Eight Treasures Chi Kung. ISBN: 0915801752. Pennsylvania. Ohara Publications. quotations. Chang. Llewellyn Publications. Sterling Publications. 1989. Pa Tuan Chin: pp.

T'ai Chi as a Path of Wisdom. Excellent textbook. A Gaia Original. Simon and Schuster. links. Tai Chi Foundation. pp. By Master Lam Kam Chen. Chapter 4 .by four to eight clear black and white photographs of a woman doing the form. Warwick. Hwa. By Michael P. Yang Style Taijiquan. 20K. but the movements are identical to how Kevin Weaver taught them to me. Edited by Shoshana Shapiro. Boston. The order and names are slightly different from that shown above. Short Form. 191 pages. Index. Fireside. 63-81. 30K. ISBN: 0804813574. By Linda Myoki Lehrhaupt. bibliography. By Jou. 1991. 11 of 14 . 263 pages. Temple Chi Kung. quotations. New York. List of movements. Excellent guide for beginning students! MGC. By Michael P. A Third Edition is now available.Preparing for Energy. The Way of Energy: Mastering the Chinese Art of Internal Strength with Chi Kung Exercise. Peking Version. Tsung. ISBN: 0671736450. 256 pages. New York. Garofalo. 2001. Shambhala. Garofalo. The Tao of Tai-Chi Chuan: Way to Rejuvenation. The Eight Section Brocade. 24 Movements. 1980. First Edition. ISBN: 1570624453.

and Redding CA Valley Spirit Taijiquan Journal © Michael P. Tehama County. Orland.Cloud Hands . Corning. All Rights Reserved 12 of 14 . Anderson. 2003. Garofalo's E-mail Red Bluff. Garofalo. Northern California Close to the Cities of Chico.Yun shou Michael P. Los Molinos.

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