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H e a l t h a n d E n e r g y i n S e v e n S i mp l e Mo v e me n t s
B R U C EF R A N T Z I S
A U T H O RO F O P E N I N GT H EE N E R G YG A T E SO F Y O U RB O D Y
INTRODUCTION Qigong and Chinese Medicine
Traditional Chinese medicine sees health as more than just the absence of disease. Health includes being free from organic illness or injury and experiencing wellness—strong vitality, stamina and a sense of well-being—with clear and balanced emotions. Chinese medicine can help you • Cure disease • Recover from injuries • Reduce the immediate and accumulated effects of stress • Improve physical and mental performance • Stabilize your nervous system • Realize physical, emotional and spiritual wellness • Mitigate or reverse the effects of aging and enhance longevity. These goals are achieved by balancing the flow of chi in the body so that it circulates without disruption in a smooth, powerful fashion.
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 person’s 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
Dragon and Tiger Medical Qigong
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.“
The State of Chi Determines Health
According to traditional Chinese medicine, the state of chi determines the state of your health. If it is flowing freely in a balanced manner throughout the body, you have good health. If it becomes blocked, stagnant or imbalanced, illness will follow. In the same way, if you become injured or diseased, your chi will become blocked, stagnant or out of balance. Chi can be increased in a human being by doing qigong—exercises that work with your chi—or other internal energy practices, such as tai chi. Strong chi can make a person feel totally alive, alert and present. It can enhance mental capacity. It can make someone who is sick more healthy or a weak person stronger. All Chinese medical therapies, from acupuncture to herbs to qigong, are designed to unblock, free and balance chi. The flow of chi is internal and invisible to most people and includes the circulation of chi within and between the deepest energy channels, points and gates in your body and its external aura. Chi moves the tissues that exist below your muscles and skin, deep within your body, such as those within and between your joints, internal organs, glands, ligaments and cerebrospinal system."
! 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.
. their aura shrinks to within a millimeter of their body. This field is called the “aura“ or “etheric body“ (Figure 0-1). such as those made up of emotional and mental energies. shamanic and psychic healers work with. The etheric body extends anywhere from one closed fist distance from the physical body to several feet away. What we felt was the person’s aura. as do mystics. 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. Chi constantly circulates through the physical body to the aura and back again. where each is affected by the other. The specific shape and size of the etheric body can vary greatly from one person to another. The human body has other external energetic fields that surround it. The Etheric Body Figure 0-1 What creates that energy field is the energy inside the body. Individuals who have very powerful auras that extend far from their bodies are often very charismatic. The aura is the energetic interface between the human body and the cosmos. the body no longer emanates any energy and the aura no longer exists.Introduction: Qigong and Chinese Medicine xxiii The Aura or Etheric Body Chi also moves in the energy field that surrounds the body. The aura and the body are locked in a dance. This is one of the external energetic fields that spiritual. When people become very sick or are dying. martial artists and those involved in energetic medicine. For most. when they die.
xxiv Dragon and Tiger Medical Qigong The Acupuncture Meridians and Wei Chi Chi circulates throughout the entire physical body through energy channels. the acupuncture meridians are either located within or connected to a layer of chi that is located just underneath the skin in the subcutaneous tissue between the skin and the muscles (wei chi). Wei chi helps protect the body from intrusion by outside energies such as heat. cold. dampness and other people‘s chi. Throughout most of the body. Many Chinese medical therapies—from acupuncture to acupressure to many forms of qigong—work by activating some or all of the body’s twelve main and eight extraordinary acupuncture meridians (energy channels) and some or all of its seven-hundred-plus acupuncture points (Figure 0-2). The Acupuncture Meridians Figure 0-2 Dragon and Tiger Qigong: Acupuncture Energy Exercises Acupuncturists attempt to heal the body by inserting needles into specific points along meridians to break up chi blockages and to stimulate and balance chi flow throughout the . Some are located near the surface of the body and others are deep inside.
. Increased energy flow through a damaged area can release blockages. Hand Movement in the Etheric Field Figure 0-3 Dragon and Tiger is simple. Other energy channels and centers such as the left. The chi in the etheric field and the chi in the wei chi are very strongly linked. you will have activated and balanced all the major acupuncture meridians of the body. An increase in flow in one meridian or area will stimulate greater flow in other meridians and areas of the body. qigong practitioners choose a meridian line or point they wish to affect and sweep their hand through the etheric field nearby. When you complete all seven movements. Different meridian-line qigong systems use different types of hand movements over different meridians in different sequences.Introduction: Qigong and Chinese Medicine xxv body. Most seek to stimulate and balance the energy of the whole body. These systems take a tremendous expenditure of time and effort to learn and require much daily practice. Qigong exercises that are called ”meridian-line qigong” systems—of which Dragon and Tiger is one—are designed to stimulate acupuncture meridians and points. Rather than use needles. More complex systems require up to one hundred movements to balance specific channels and points on which they focus. 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). In a healthy person there is a great deal of chi movement between them. right and central channels and the mingmen and lower tantien that are found deeper in the body are also affected but not as strongly. Dragon and Tiger moves energy through groups of meridians during each movement. Rather than focusing on specific individual meridians or acupuncture points. improve blood circulation and regenerate injured tissues.
The Energy Anatomy of the Body reprinted from The Power of Internal Martial Arts and Chi Heaven (cosmic energy) Edge of etheric body or aura Bai hui (crown of head) Upper tantien Center of armpit (right) Middle tantien Central channel Center of midriff (right) Kwa (right) Center of midriff (left) Lower tantien Kwa (left) Center of armpit (left) Edge of etheric body or aura FRONT VIEW OF ARM SIDE VIEW OF ARM Earth (earth energy) The Central Channel 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. Left and Central Energy Channels According to Taoist qigong theory. They are more powerful than the acupuncture meridians. left and central energy channels lie deep within the body (Figures 0-4 and 0-5). the primary right.xxvi Dragon and Tiger Medical Qigong Right. .
Two of the eight extraordinary acupuncture meridians. which in turn moves the chi in the wei chi via your acupuncture meridians.Introduction: Qigong and Chinese Medicine xxvii Because the acupuncture meridians are located close to the surface. Dragon and Tiger works with the energetic system in layers from the outside of the physical body to the inside. As practitioners advance. they may learn the energy practices that activate these more powerful. joined at the crown of head (bai hui). the governing and conception vessels. run parallel to the deeper and more powerful central energy channel. primary channels. Heaven (cosmic energy) Edge of etheric body or aura The left and right channels. 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) FRONT VIEW OF ARM SIDE VIEW OF ARM Edge of etheric body or aura Earth (earth energy) The Left and Right Channels Figure 0-5 . Your hands move the chi in the etheric body. they are more accessible and easier to activate than the primary channels. which indirectly stimulates the flow through to the body's deeper energy channels and centers.
10. 14. Breathing methods. emotional and spiritual blockages. Connecting every part of the physical and other energetic bodies into one. The lower tantien is the chi control center. Controlling all the energies of the spine. Controlling the central energy channel of the body. Manipulating the energy of the external aura outside the body. 8. transmuting and connecting energy channels of the body. Absorbing energy into and projecting energy away from any part of the body. 3. Feeling. Neigong has sixteen components: 1. 9. moving. fluids. Moving energy through the acupuncture meridians and other secondary channels of the body. 2. 15. internal organs. 6. Opening and closing (pulsing) all parts of the body’s anatomy including the joints. Precise body alignments to prevent the flow of chi from being blocked or dissipated. controlling the spiraling energy currents of the body and moving chi in the body at will. unified energy. Making circles and spirals of energy inside the body. Learning to develop the capabilities and all uses of the body’s lower tantien. 4. soft tissues. Learning to develop the capabilities and uses of the body’s upper and middle tantiens. 7. 5. spine and brain as well as all the body’s subtle energy anatomy. 11. 13. including the energy gates. 16. It manages the flow of chi and controls health and physical . 12.xxviii Dragon and Tiger Medical Qigong The Sixteen Neigong Components The Taoists call the science of how you develop strong energy flow or internal power neigong. Lower. transforming. Controlling the left and right energy channels of the body. Bending and stretching the body. Middle and Upper Tantien (Dandian) Many of the movements of Dragon and Tiger directly energize the lower tantien. Dissolving physical. both from the inside out and from the outside in. from the simple to the more complex.
The upper tantien is critical to longevity because of its ability to activate the pituitary and pineal glands. . The movements also affect the upper tantien. as shown in Figure 0-6. The tantien’s energy spreads in circles throughout the body. It is intimately tied to all our most subtle emotions and intuitions and is considered the source of consciousness within the body. known as “master glands. in the exact center of the body on the primary central channel (Figures 0-4 and 0-5). Other energy centers are affected when you practice Dragon and Tiger. It is located inside the belly.Introduction: Qigong and Chinese Medicine xxix 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) Lower Tantien. The Door of Life (Mingmen) and Great Meridian (Dai Mai) Directly associated with the lower tantien are the dai mai (great meridian) and the mingmen (door of life). although not as directly or strongly.” The upper tantien is also responsible for well-functioning thought processes and psychic capacities. located within the brain (Figures 0-4 and 0-5). which governs all relationships (Figures 0-4 and 0-5). The movements will affect the middle tantien (heart center). Mingmen and Dai Mai Figure 0-6 vitality.
The dai mai connects all the vertical acupuncture lines in the body and transfers energy among them. The direct experience of putting your mind consciously inside your body can help you access the body’s wide range of energies. the internal organs that are the source of the body’s chi or life force energy. As you move into middle age and beyond. Qigong can awaken the spiritual side of your nature. heal illness and realize profound inner stillness and spirituality. The mingmen is also called the “back tantien. It is called the “door of life.“ There is an energy channel within the torso that connects the lower tantien to the mingmen. there are five major branches of qigong in China: Taoist. Major Branches of Qigong Today. Confucian. 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. Taoist meditation adepts from the Water tradition passed down through Lao Tse developed their inner awareness of chi flows. tai chi and therapeutic qigong bodywork (qigong tui na). Buddhist. They directly perceived how to work with energy to maintain superior health. medical and martial arts. acupuncture. the foundation for traditional Chinese medicine. The mingmen is located directly behind the lower tantien on the spine. In ancient China. In this manner the lower tantien is able to control and balance the flow of chi in the meridians. These adepts began to create and systematize qigong.xxx Dragon and Tiger Medical Qigong Think of the lower tantien as the center of a horizontal wheel and the dai mai as the outside of the wheel. the techniques . self-healing energy work. which in turn energetically control many of the physical functions of the body. Chi flows inward from the vertical acupuncture meridians through the great meridian to the mingmen and through this connecting channel into the lower tantien.“ because it is directly associated with the kidneys. Taoist Qigong Taoist Qigong was China’s first qigong method. where it activates the energy of the lower tantien. which can connect you to deeper layers of your being. from which all other branches of qigong derived their techniques. Taoist qigong from the original Water tradition is based on softness and is valued for its ability to regenerate the body.
The ability to become aware of and control the flow of chi is codified in the sixteen neigong components. first through physical movements that increase chi. Advanced techniques use the mind alone to direct the flow of chi. smooth. tendons and ligaments • Smooth. silent breathing without ever holding the breath • Movements that are soft. points and centers (tantiens) and mind states. relaxation and letting go of tension in the nerves and mind. This includes the muscles. some of which were not fully developed until the nineteenth century. Although its work can be subtly intense. . joints. These practices allow people to control the movement of their own life force. fluids. internal organs and glands. These components are the foundation for some or all of the techniques of every major qigong system in China. nerves. bones.Introduction: Qigong and Chinese Medicine xxxi can enable you to feel and function as if you were still in your twenties or thirties. instead of relying on force or willpower to push the muscles. the trademarks of Taoist qigong in its purest form are • Complete relaxation of the body’s muscles. 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. described on p. connective tissues (ligaments. emptiness. softness and relaxation. Each physical and energetic component of neigong includes many different techniques and permutations. xxviii. even. tendons). fluid. In general. letting go. Hundreds of Taoist qigong forms exist. However. you can expect to attain similar health and relaxation benefits from practicing any Taoist internal martial art. Tai chi and other internal martial arts practices. Taoist qigong works with your physical motions and energetic systems and the way in which they precisely affect specific parts of the body. as well as all the energy channels. fall within the definition of Taoist qigong because they are based on neigong. most Taoist qigong can be done without needing to engage in self-defense practices. fasciae. The neigong components help open the mind and calm the heart by emphasizing inner stillness.
from where it spread throughout western China and moved eastward. These releases then may be followed by deep relaxation and internal experiences of stillness. For example. Buddhist qigong’s trademarks tend to be hard. . Buddhist qigong practitioners may hold their breath. sometimes jerky and often linear movements.500 years.500 years after the original Taoist Water tradition. However. Zen adopted many Taoist influences. in the twelfth century. The Fire method was developed about 1. Many of its basic chi techniques originally derived from Taoist qigong. overt physical exertion and muscular tension. intellectual qigong is commonly called “Confucian qigong.xxxii Dragon and Tiger Medical Qigong Buddhist Qigong Buddhist qigong originated from India’s Hatha yoga and pranayama (breath and energy control) tradition. because Confucians were China’s largest group of intellectual workers for 2. where it was taught to Buddhist monks to make their bodies strong enough to withstand prolonged meditation sessions and stay healthy. administrative and strategic planning backbone of the ancient world’s most populous nation. in the Shaolin Temple. where people from the Chan (Zen Buddhist) and Taoist kung fu traditions met. It traveled into China through two main sources. academic. First they may release tremendous amounts of energy. Confucians worked extensively with all manner of complex mental activity and creativity. especially those that used copious visualizations and sound vibration techniques. Similarly. Confucian or Intellectual Qigong Confucian qigong focuses on enhancing all aspects of mental and intellectual capacities and mitigating the stress and strain that intellectual effort engenders. There may be forceful physical and energetic expression as well as strain. shout and use explosive exhales. many of the qigong methods of Tibetan Buddhism. found their way into the Taoist chi practices of the neo-Taoist (Fire) tradition. to open their minds and expel embedded aggression and negative emotions. The next three types of qigong borrow specific techniques from both Taoist and Buddhist qigong and focus on specific functions and benefits. Over time. it came to the Shaolin Temple (home of kung fu) in central China. The second source of Buddhist qigong is the Tantric tradition of Tibet. business. First. Taoist and Buddhist qigong practices influenced each other and led to many offshoots. Stretching may often be accomplished through force of will instead of internal release. sometimes in a very cathartic manner.” These workers formed the great political.
Medical qigong is used either as a primary therapy or as an adjunct therapy with other forms of traditional Chinese medicine. It can turn ordinary human beings into people with extraordinary. as well as unusual physical and mental abilities. It is also used as a complementary therapy in conjunction with Western medical practices and drug therapies. coordination. Medical qigong works in four ways: 1. . Dragon and Tiger is used in China to help heal cancer and mitigate the effects of chemotherapy and radiation. can be accessed and cultivated. The focus is on medical therapeutics. The treatment and how the exercises are done change as the individual progresses. Using traditional Chinese medical and qigong diagnostic methods. bone-setting and ordinary massage. high-performance capacities. 3. calm the mind and soothe the central nervous system. painting and writing ten-thousandcharacter ideograms. the vast majority of China’s medical qigong programs are based on this. herbs. speed. such as acupuncture. 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. sensitivity and reflexes. 4. reduce stress. Qigong can target specific illnesses or body functions. 2. Medical Qigong Medical qigong uses qigong to reverse or mitigate chronic disease and injury. similar to the way herbalists create prescriptions. creativity.Introduction: Qigong and Chinese Medicine xxxiii This work included artistic talents such as calligraphy. rather than spirituality or extreme physical or mental prowess. perception and attention span as well as developing unusual and special intellectual capacities. The techniques of Confucian qigong focus on enhancing intellectual intelligence. Martial Art Qigong The primary goal of martial art qigong is to make the body so vibrant and energized that normally unavailable levels of power. There are techniques for energizing the brain while keeping it calm and relaxed without making it overactive. For example. qigong doctors design exercises for specific health problems. Qigong forms are practiced to heal and regenerate the body. Because most Chinese physicians are familiar with the acupuncture meridian-line system.
xxxiv Dragon and Tiger Medical Qigong The underlying philosophy of the better schools of martial arts is to first make the body healthy with balanced chi. !"#$#6*/0*5'&-*@"'0)&*'. 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.*B)99#%% Dragon and Tiger Qigong can be done by people of all ages and fitness levels.4*A#.
body type or fitness level. mitigates the effects of chronic illness and reduces stress. during which time I also worked as a qigong tui na doctor. weight. Stagnant chi can be 1 . One of its great strengths is that even if the movements are done inaccurately or within a small range of motion. This medical form of qigong (also transliterated as chi gung. ch’i kung or chi kung) is grounded in the ancient spiritual traditions of Buddhism and Taoism.1 Dragon and Tiger Qigong A Miracle Health System Dragon and Tiger Qigong is a fifteen-hundred-year-old self-healing exercise that strengthens the immune system. regardless of age. relaxation and vitality. Because Dragon and Tiger is a low-impact exercise that is easy on the joints and knees. Dragon and Tiger is practiced by millions of people in China to maintain a vigorous level of health. Over the centuries it has proven to be an extremely effective health maintenance program that has withstood the test of time. almost anyone can do it. It is also known for its powerful ability to help prevent and heal cancer and to mitigate the effects of radiation and chemotherapy. it is still extremely effective. 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. I studied energetic healing systems for eleven years in China. Today. Dragon and Tiger: Using Chi to Heal Dragon and Tiger is especially renowned for simultaneously accomplishing three major changes in the body necessary for healing: • Helps the body get rid of stagnant chi that cannot move freely.
This balances the body’s energy. tension is the norm. Qigong provides the self-healing tools that can keep people balanced. It delays or eliminates many of the diseases of aging and the resultant stress and misery that accompany them. vitality. These practices encourage your internal focus to shift toward cherishing and remembering all that is wonderful in your life. • Increases the speed. qigong helps older people lessen the stress and fear that surrounds the subject of death and dying in the West. from babies to the elderly. By helping your mind. have reduced sexual vitality or suffer from a severe illness or injury. emotional or psychic blockage of energy. emotional and spiritual relaxation. blood and other fluids. mentally and spiritually—is at the heart of qigong energy practices. Jangled nerves are the roots of anxiety and they can affect everyone. Reducing Stress Dragon and Tiger is an effective method to reduce stress and tension. The link between stress and disease has long been established by both Eastern and Western health studies. and promote physical. relaxed and healthy until well into old age. They predispose you to look for ways to make life better. • Quickly raises the energy levels of the body to boost its natural healing capacities. body and spirit to relax. These techniques directly train the central nervous . Dragon and Tiger Qigong can change your internal environment so that life becomes a joy to live and not a burden to drag into old age. Tools for Healthy Aging Qigong such as Dragon and Tiger is a longevity exercise that can help restore the functionality. emotionally. It can allow your body to let go of the past and your mind to slow down and cease churning. strength and evenness of the circulation of chi.2 Dragon and Tiger Medical Qigong located anywhere there is a physical. For many Westerners. Many people start qigong when they begin to feel the effects of aging. The ability to let go and relax—physically. stamina and flexibility of youth.
which might otherwise remain relatively numb. These movements enable you to feel all parts of your body. . Over time. body and mind will begin to move in harmony. aggression and other agitated emotional states. You Don’t Have to Feel Your Chi to Benefit Dragon and Tiger’s seven physical movements develop and strengthen chi and make you healthier. As you practice. Improving the Performance of Athletes.Chapter 1: A Miracle Health System 3 system—the intermediary between the body and the mind—to relax. you will begin to learn to use your intent together with your movements to more strongly direct your chi. this increased sensitivity will help you naturally develop a personal and experiential sense of your chi moving along the pathways. You do not need to feel your own chi to benefit from these movements. bagua and hsing-i. Nowadays this kind of hand-to-hand combat ability is less necessary. Athletes and dancers who are trained in qigong energy practices such as Dragon and Tiger find that their performances improve and injuries are minimized. while helping you become more physically and possibly more emotionally sensitive. when they are injured. internal energy techniques were adapted and developed as extremely effective internal martial arts known as tai chi. This increases stamina and intellectual performance as well as promoting good health. Warriors on the battlefield would need these high-performance abilities to be able to fight with a calm heart and mind and eliminate the rush of adrenalin that accompanies anger. Moreover. As this happens. your chi. they heal faster. Dancers and Martial Artists In China from the seventeenth century onwards. Practitioners developed the skills to move faster with more strength and less effort. but the same skills are very valuable to those involved in high-performance activities.
Balancing those energies inside yourself is an essential part of this ancient self-healing system.4 Dragon and Tiger Medical Qigong Dragon and Tiger—Layers of Meaning The words “dragon” and “tiger” have many layers of meaning. Metaphorically. For this reason. The dragon’s ability to fly is a trait that resides in the lungs—hence the dragon is a metaphor for healthy and strong lungs. However. the words “dragon” and “tiger“ appear in many branches of qigong and in various martial arts. In China. Dragon and Tiger Qigong was commonly taught only to the Shaolin high clergy and not to the general public or ordinary monks. Taoists brought Dragon and Tiger Qigong to China’s Shaolin temple. Second. qigong and tai chi were sanctioned and promoted by the government to help the country solve its health crisis. Just as Rome was not built in a day. In Chinese medicine. it encompassed only seven movements and was therefore easy to learn. because Dragon and Tiger develops and integrates the internal energetic principles of neigong. it proved to be extremely effective in healing all manner of ailments and formed the basis for a hands-on qigong bodywork/massage system. Dragon and Tiger spread rapidly for a variety of reasons. Give yourself the strength and . where it was preserved intact by Chan Buddhists. After China's Communist revolution. 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. Today Dragon and Tiger is most well-known in China as a form of medical rather than martial art qigong. In ancient Chinese culture. First. neither can any high-quality form of qigong be quickly assimilated. This was the original form of qigong from which the usage of the words “dragon” and “tiger“ entered into the world of martial arts and qigong. the tiger’s immense strength and responsiveness are traits that derive from the liver—hence the tiger is a metaphor for a strong. healthy liver and powerful muscles. Dragon and Tiger Qigong helps you develop the agility and flexibility of a flying dragon and the relaxed power of a moving tiger. Third. it is deeply rooted in Taoist qigong. many people in China still refer to it as a form of Buddhist qigong. the dragon usually represents the yang or male forces of nature and the tiger the yin or female forces.
turning and how to protect the knees—that are common to many movements of Dragon and Tiger as well as other forms of qigong. Understanding how the small details work will enable you to gain the maximum benefit from the time and effort you spend practicing. one stage at a time.Chapter 1: A Miracle Health System 5 patience of time to learn this valuable self-healing exercise. Each instruction builds upon and amplifies the one before it so that you can integrate it into what you have already learned.” First you learn to become comfortable with a specific microcomponent. Then you will combine and integrate it with the others until these three components feel like one. Movements 1 and 2 Are Front-end Loaded The first two movements contain basics—such as standing. and releasing stagnant chi—are also discussed in some detail because Movements 3–7 use them in different ways. You will be shown a systematic way to learn and practice the movements. Each chapter contains many microcomponents. Take Breaks At the end of many microcomponents in this book. each of which should be learned in the sequence presented. breathing. Then you combine both components and practice them simultaneously until they feel as though they are one movement. Chi principles—tracing the acupuncture meridians. It is especially important to assimilate the material in each component before attempting to learn the next one. After this you will practice a new component by itself until it becomes comfortable. Core Learning Principle: First Separate and Then Combine The principle of breaking movements into microcomponents follows an ancient Taoist principle of learning called “first separate and then combine. 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 . weight-shifting. Next you learn and practice a second one. pulling and pushing energy. alignments. 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. tai chi and martial arts. In this way you will build your skill in a relaxed manner and avoid feeling overwhelmed or leaving valuable parts out.
such as between Movements 2 and 3 or Movements 6 and 7. Although it may seem counterintuitive.6 Dragon and Tiger Medical Qigong • Taking a few days to a week or more before going to a new complete movement. What is important is to be patient and not be in a rush. your body has a natural tendency to tense up or shut down. people are led to believe that by straining. The goal is to build the necessary foundation that will make learning enjoyable and beneficial. the more you relax. You will move forward faster than you would if you were to strain. Even the most talented and well-coordinated athletes have had challenges to overcome when learning qigong. Avoiding straining or stressing your body helps you to relax. staying within 70 percent of your capacities will help you attain optimum physical accomplishment in the shortest amount of time and simultaneously reduce stress. In this modern era. As soon as you strain or go beyond your capacity. they will progress faster and further. . if you always push your energy to 100 percent.” The rule states that you should only do a movement. The 70 Percent Rule: Do Neither Too Much nor Too Little All Taoist chi practices from the original Water tradition of Lao Tse incorporate the principle of moderation that can be described as the “70 percent rule. Following this rule will also help you to uncover and actualize your highest potential. Striving for 100 percent produces excess tension and stress. stamina and strength you will gain and the greater your range of motion will become. However. And remember: no one goes to the hospital for a relaxation attack. to 70 percent of your capacity. Over time. without you necessarily being consciously aware that this is happening. your learning will be smoother and less frustrating. both from my experience studying in China and from teaching Taoist energy arts since 1972. If you give yourself the gift of time to take breaks. By staying within your comfort zone. you will never allow your nerves and muscles to relax so that you can progress efficiently without unnecessary stress or needless physical injuries. your physical tension and subliminal psychological stress will gradually decrease and in time disappear. the more energy. These breaks are those which I have seen to be the most effective for learning. or any chi technique.
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. If you are in pain all the time. you should temporarily practice qigong using the 40 or 50 percent rule. you should only move to 40 or 50 percent of this limit. i. Pain or Injury If you are injured.e. you can 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. move only to 40 or 50 percent of your maximum capability until you are healed. Once you are healed. you can resume practice again to 70 percent of your capacity. This may include doing movements while sitting or lying down. 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. This may enable your pain to dissipate. return to the regular 70 percent rule. When it is completely gone. this method will help you to move through the levels of accomplishment faster. you will be able to naturally return to your previous range of motion more quickly without discomfort. or ill with any kind of chronic condition. your maximum capacity is the point where your pain begins. 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. If you have pain. When the problem is resolved.Chapter 1: A Miracle Health System 7 Whether you are a novice or an experienced practitioner. In addition. Adjusting the 70 Percent Rule When You Have Illness. or you have a cold or flu..
8 Dragon and Tiger Medical Qigong Best Practice Surfaces The best surfaces on which to practice are grass. A transformative effect that most people consider positive. more energy moves through that area than you are used to. emotional. or even a day or two later. a transformative effect that confuses many people is what we call “good pain. You may experience an overall reduction in stress and tension. Although many people will not begin to feel either negative or positive reactions without practicing a lot. Expect Chi Reactions Dragon and Tiger is a powerful tool for awakening your body on physical. mental and spiritual levels. to release muscles and other tissues and joints that have been restricted or blocked. . At some point you may experience reactions that may seem either positive or negative to you. If you are sick or injured. Positive Chi Reactions Positive reactions can range from feeling less pain and having more energy to being more centered. relaxed and comfortable with your body. Some people report that they sleep much better. dirt. energy and fluids in your body are stirred up and begin to move more vigorously.” Dragon and Tiger is designed to gradually work more and more deeply into your body. particularly if they have done other forms of personal development work. may notice reactions almost immediately. energetic. carpet and wood. When an area of your body that has been frozen begins to loosen and realign. hours after practicing. This is entirely normal as it is the most fundamental energy in your body. These reactions may show up immediately. These are called chi reactions: the body’s response to the effects of energy beginning to flow more freely through previously blocked places. Finally. and practice of Dragon and Tiger will increase sexual energy. Concrete is not recommended. you may experience temporary pain in the area. others. As you practice these movements and begin to move your body in ways that may be different for you. is an increase in and awareness of sexual energy. others report greater flexibility and balance. try to practice on as soft a surface as possible. You may also notice that you are calmer and have fewer mood swings. But if the energy cannot flow freely or fully.
light-headedness. unsteadiness. For example. fatigue. tingles.Chapter 1: A Miracle Health System 9 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 may also experience physical discharges. You may experience some negative chi reactions. immediately sit down. As blocked and stagnant energy moves or leaves the body. The practice of Dragon and Tiger may often trigger such effects. the symptoms of the disease pass. nausea. The fever may cause the patient to feel terrible. In general. As you practice you will learn to recognize such pains as signs of progress. the patient often has a high fever.” The term refers to that time during healing when a patient’s body temporarily feels worse before it feels better. they are fairly normal reactions. What is important to remember is that these reactions are temporary and usually pass when your body begins to rebalance itself. 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. put your hands on your belly and gently breathe with your belly to ground and center yourself. rather than sharp. Then suspend or reduce your practice for . When the fever breaks. Treat them with great care and keep within the 40 to 50 percent rule when you have pain. until the stored toxins or blocked energy are released. such as stronger body odors or more frequent bowel movements. body temperature shifts or mood changes to strong emotional releases and mood swings to unusual dreams or shifts in perception. If you begin to experience strong or uncomfortable sensations. it may do so the same way as when aroused from a deep slumber—cranky. Many people have a healing crisis when they fast or switch to a cleansing or vegetarian diet. illness or injury (see p. energetic memories that are associated with the problem. All these reactions are common to many natural forms of healing and are often a sign that your body is cleansing itself. sore and confused. Afterwards the individual feels better as the illness passes. stored in either your energy channels or physical tissue can awaken and cause you to relive the underlying and often repressed causes of the problem—especially if you have a severe condition. when the body burns out infections. These can range from relatively mild but confusing aches. “good” pains tend to be temporary (lasting from a minute to at most a couple of days) and are usually dull. You might experience what doctors refer to as a “healing crisis. 7 ). You feel “bad” pain when an area is newly injured or hurt. Such sensations will usually pass within minutes. Negative Chi Reactions As your body wakes up on various levels.
Start again by following the 20 percent or 40 percent rule and very gently explore your body’s reactions to these practices. who can help make the learning process quicker and more enjoyable. almost everyone who practices will experience some of these reactions at some time. When first learning any new program. However. 1 Visit EnergyArts.com for a list of Certified Energy Arts Instructors and details of the Dragon and Tiger DVD set and laminated poster. If the symptoms are intense. if you do not live near an Energy Arts instructor. . They feel less awkward when they see that others initially may also have difficulty learning the movements and coordinating them in a relaxed manner. the same motions alternate on the right and left sides and it does not matter which side you start with.1 In Dragon and Tiger. Best Way to Learn The best way to learn Dragon and Tiger is to take a class with a certified Energy Arts instructor . However for the other movements. as well as when to inhale and exhale. Taking some vitamin C also helps that process. many people like to learn in a group.10 Dragon and Tiger Medical Qigong a while. Water helps accelerate the release of toxins. this book makes it possible for you to learn Dragon and Tiger on your own. only for Movement 5 are the right and left sides of the body moving in symmetry. two additional learning aids for Dragon and Tiger Qigong are available. Also. pull back your practice to 30 percent or 40 percent of what you consider your normal practice and consult with your teacher. poster or book illustrations doing a mirror image of what is shown if that is easier for you. The first is a two-DVD set. Therefore you can follow the DVD. Remember to drink plenty of water. The second is a large laminated poster showing all the movements and transitions between them. 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. Remember that you are not alone in such experiences.
balance (root) and relaxation as you perform Dragon and Tiger’s movements. ® which are both derived from ancient Taoist techniques. the author has developed his own method for teaching them. bodily fluids. Two fundamental principles are taught in this chapter: the standing posture and Longevity 1 These principles are Breathing. Although these practices are thousands of years old. particularly for Westerners. called Longevity Breathing. breathing and energetic principles as you perform their movements. tai chi. ligaments. The fundamental alignments of the standing posture will help to free your body from tension and the habits of poor posture. Learn the Basic Standing Posture The standing posture is fundamental to all the movements of Dragon and Tiger and the transitions between movements. to make these practices accessible and easy to learn. hsing-i and meditation—emphasize fundamental physical.2 Standing Posture and Longevity Breathing Movement 1 Basics All Taoist energy practices—qigong. bagua. They empower your body by creating maximum internal movement. This posture provides the best structural integrity. These include internal organs. These components systematically train your mind and body to relax and master the control of chi. 1 Taoist breathing is fundamental to all Taoist longevity practices. integral to learning Dragon and Tiger’s first movement and are incorporated into many of its other movements. 11 . glands. as it enables your body to maintain its stability. Each part of the body moves to align as a whole—not only your muscles but also the deepest internal subsystems. tendons and nerves.
The more directly gravity moves downward from the place it contacts your body to its exit point in the ground. Your belly and buttock muscles should be relaxed.12 Dragon and Tiger Medical Qigong Fundamental Alignments of the Standing Posture The basic alignments 2 are as follows (Figure 2-1): 1. the line of the force of gravity falling through your body is most 2 More detailed information on how to achieve these basic alignments is found in the author’s book Opening the Energy Gates of Your Body. Your arms should be relaxed downward and placed comfortably at your sides with the palms facing backward and your fingers pointing downward at the outsides of your feet. Your lower back should be straight. revised edition (North Atlantic Books. 2006). 6. Basic Standing Posture Figure 2-1 Ideal Stance: Feet Shoulders’ Width Apart The force of gravity has a powerful effect on the human body. the less your muscles must work to maintain any physical position. 2. Your tailbone should point to the ground. so that you do not ride up on the outside edges or collapse on the inside of your feet. Your chest should be relaxed. Your armpits should be slightly open. approximately shoulders’ width apart. It should not be thrust forward. This is true for sitting and standing. Your feet are parallel. In terms of body alignments. 7. Your neck and head should be lifted slightly and held straight. 8. perpendicular to the ground. 10. This positioning is inherently more stable and strong than one where the table’s legs angle significantly either toward or away from the outer circumference of the tabletop. 4. . rather than backward. slightly rounded and dropped. 9. In terms of body stability this is similar to the situation of a table whose legs extend perpendicularly to the ground. Your weight should be distributed evenly on both feet. Your shoulders should be relaxed and your shoulders and shoulder blades should be rounded slightly forward. as in a military posture. outside edge and heel of each foot must evenly touch the ground. 5. Your knees should be slightly bent. The ball. 3. as though they were holding a small ball.
Initially. For example. and you will be able to maintain your balance with minimum effort and tension. most people cannot maintain all the alignments of the standing posture. At all times. Then practice the standing posture for three to five minutes. your legs will feel comfortable and relaxed. Your primary consideration is that your stance is comfortable and relaxed. this best occurs when your feet are shoulders' width apart with your weight distributed evenly on both feet. How to Practice Standing Take another look at the ten-point checklist on the previous page. your hips sit on your legs and your legs sit on your feet. As you practice and incorporate these alignments into Dragon and Tiger’s movements. 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. In this stance. sequentially focus on each alignment. When you are standing. 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. As you practice this posture. No alignment should be strained and stressed. 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. remember the 70 percent rule. . This width has been found to be within 70 percent of most people’s physical capacity. your body will slowly relax and you will find it increasingly easier to maintain them.Chapter 2: Movement 1 Basics 13 direct when your head and torso sit on your hips. many find it difficult to place their feet parallel.
flight or freeze response. It will help to train and increase your body’s natural ability and desire to relax. talking or thinking. Once you learn Taoist Longevity Breathing. If I could teach only one exercise that would have the maximum effect of changing people’s lives for the better. Learning how to take steady. you unconsciously reinforce poor breathing patterns that bring more stress into your life. Very few people use their entire lung capacity and breathe deeply. which activates your adrenal glands and causes tension throughout your body. stimulates and locks in stress. Your body becomes conditioned to frequently adopt a fight. incorporate the principles of Taoist breathing. or hold or clutch their breath when they become tense or emotionally upset. On the other hand. here’s a simple fact: the sympathetic nervous system turns on.14 Dragon and Tiger Medical Qigong Learn Basic Longevity Breathing All Taoist qigong practices. The antidote is to become aware of poor breathing patterns and change them to bring positive benefits to your parasympathetic nervous system. This means that every time you hold your breath. you can use it to relax your body and mind twenty-four hours a day. smooth and deep breaths will enable you to improve not only your practice of Dragon and Tiger and other qigong exercises. gulp air or breathe spasmodically in response to a negative situation. The rest inhale or exhale poorly. . breathing properly is one of the most effective ways to improve overall health. weakness and depression. steady and even breathing patterns help your body to relax and stimulate the parasympathetic nervous system to lock in relaxation messages. Most Westerners are shallow breathers and use only a portion of the top of the front of their lungs. smoothly and well. you lock stress and anxiety into your body and mind. I would teach Longevity Breathing. Breathing and Relaxation In terms of breath and tension. Not using the rest of the lungs is like starving the body of one of its most important rejuvenators. decrease stress and mitigate the negative effects of aging. stamina and mental clarity. Many experience shortness of breath as they age. including Dragon and Tiger Qigong. but also your overall health. a precursor to ill health. smooth. If you also hold your breath while eating. Of all self-help exercises.
Belly breathing is the first step in learning Longevity Breathing practices and ideally should be incorporated into all Taoist qigong or tai chi practices. This is the way you breathed when you were a baby. . you inhale oxygen and exhale carbon dioxide. This is comparable to having enough money in the bank. the brain can’t go long without oxygen. so that you feel more physically and energetically grounded. Belly breathing drops and lifts the big muscle of the diaphragm. you release carbon dioxide. Of course. First. As you exhale. the natural body mechanism that pushes air in and out of your lungs. the inhales and exhales will rise and fall seamlessly. When you breath from your belly. you must bring oxygen into your lungs strongly enough for it to be released into your cells and fully used by your body. rather than in your head. Excessive buildup of carbon dioxide also decreases the amount of oxygen available to your cells and activates a vicious downward spiral: your arteries start to contract. If you don't exhale sufficiently to get the carbon dioxide out. but not being able to withdraw it. This can cause you to yawn frequently. It helps you to relax your neck. Breathing from the upper chest is too shallow and weak to provide full inhales and exhales. When you don't get enough oxygen. It improves the circulation of blood and the flow of chi in your internal organs. so it sends signals of tension and a cascade of stress responses via the nerves that get dumped into the blood stream and circulated throughout the body. circulation and ability to heal.Chapter 2: Movement 1 Basics 15 The Oxygen-Carbon Dioxide Exchange When you breathe. Breathe from Your Belly Always breathe from your belly and not solely from your chest. The best way to get a strong oxygen–carbon dioxide exchange is by practicing deep breathing using your diaphragm and belly. Belly breathing helps center your awareness in your body. Not fully exhaling causes carbon dioxide to build up in your lungs. the cells can’t get all the oxygen they need. it becomes sluggish and prone to problems. or makes you sleepy or spaced out. causing your airways to constrict. Second. So a smooth. which in turn causes you to hold your breath. as a natural reflex. you must completely exhale carbon dioxide to maximize oxygen intake and make it available to the cells. full exchange of oxygen and carbon dioxide maintains the homeostasis necessary for fostering optimal health. The oxygen is released into your cells and powers your body's metabolism. shoulders and arms. your body becomes like a car that does not burn its fuel cleanly. a waste product that builds up in the cells and lungs.
belly relaxes Breathing with the Belly: Exhale Figure 2-3 . When you inhale. Just as massaging your muscles adds to their tone and overall functioning. feel your breath come into your nose. massaging your internal organs is more important than toning your visible muscles. If medical reasons make this impractical. Ideally. Belly breathing increases the blood circulation in the blood vessels that nourish your internal organs. let your belly return to its original position and relax (Figure 2-3). In terms of your health. 1. so will belly breathing benefit your internal organs.16 Dragon and Tiger Medical Qigong Belly breathing provides a wonderful massage for your internal organs. When you exhale. Inhale and exhale through your mouth only as a last resort. inhale through your nose and exhale through your mouth. down your throat and into your lungs and belly. Let your belly muscles expand to move your belly forward (Figure 2-2). With inhale. inhale and exhale only through your nostrils. belly expands Breathing with the Belly: Inhale Figure 2-2 2. With exhale.
which for most people is more difficult. chest relaxed downward Incorrect: Back of spine arched. When you can expand and relax your lower belly comfortably. First. practice by focusing on expanding and relaxing your lower belly. Placing your hands on the lower. parts that seldom get exercised. The middle belly extends from your navel to just before your diaphragm. 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. You should have very little or no sense of air going into your chest. This will help push air into the back and top of your lungs. Correct: Front of spine lifted. Finally. turn your attention to moving the middle belly when you breathe. Eventually. you will be able to move all three parts of your belly in unison. Try to have your diaphragm move downward as you inhale and upward as you exhale. Avoid straining or any feeling of pressure in your genitals. Breathe in such a way that the lower belly does not move from below the top of your pubic hair. . chest lifted upward and expanded A Breath with the Belly.Chapter 2: Movement 1 Basics 17 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). Not the Chest B Figure 2-4 3. 4. Your lower belly extends from slightly above the top of your pubic hair to your navel. concentrate on expanding and relaxing your upper belly—your diaphragm and solar plexus—just underneath your lowest ribs.
diminishes mental clarity and increases stress. and. practice breathing from a straw for a few minutes a day. without strain. if your last exhale is shallow and not full. Never Hold Your Breath Focus on not holding your breath between the end of an inhale/exhale and the beginning of the next inhale/exhale. The third way is to vary the speed of the exhale. It will help you tune in to your breathing habits. Exhale Fully Exhaling fully will get rid of the carbon dioxide in your cells and lungs and decrease its buildup in your cells. When your exhale is full. If you find yourself getting sluggish or yawning. Dragon and Tiger Movements 2. Over time. Let one flow into the other in as relaxed a manner as you can. your next inhale will not come smoothly. gulp your inhale or even hyperventilate. Rapid exhales are used in Movement 5 of Dragon and Tiger. The second method is to do an extremely rapid exhale (one or two seconds very forcibly). The first is by exhaling a little more than you inhale. You will use this method in Dragon and Tiger Movements 1. 6 and 7 use this method. which produces sluggishness and yawning. To get the sense of how to breathe smoothly and deeply. 3 and 4. For example if you inhale for four seconds. you might take five seconds to exhale. . Often lifetime habits of poor breathing can be overcome by practicing breathing with a straw for a few weeks. you can do three to ten forceful exhales and wake yourself up. without strain.18 Dragon and Tiger Medical Qigong Breathe Smoothly and Deeply As you breathe. in a smooth and steady fashion. 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. You can do this in one of three ways. better release carbon dioxide and calm your nerves. This is the method to use when practicing breathing without doing any movements. over time. help you overcome poor ones. Conversely. Deep and smooth breathing enables you to take in and use more oxygen. your next inhale will naturally and smoothly arise by itself. make both your inhales and exhales smooth and full. You may have a tendency to hold your breath. Exhaling fully will also make it easier for you to breathe in sufficient oxygen and make it easier for your cells to procure it. increasing the length of your inhale and exhale. you take longer breaths.
it continuously stimulates and balances all your body’s acupuncture meridians. Only Breathe to 70 Percent of Your Capacity There is no gain in putting tension in your body by straining to take longer inhales and exhales. revised edition. These two vessels form the chi pathway that is called the “microcosmic orbit. (If you make the sound “le. softly and deeply in a relaxed manner.” your tongue will touch the correct spot just slightly behind your top front teeth. When your tongue touches the roof of your mouth. you will wean yourself from pushing yourself and gain the habit of relaxation. If breathinduced tension lodges in your nervous system.3 3 You can learn Taoist breathing principles in more detail from the author’s book. .” That place just behind your upper front teeth on your hard palate is the acupuncture point where the governing and conception vessels meet. keep the tip of your tongue touching the roof of your mouth. without stop-and-start breaks or jerkiness. The points along these two special meridians interface with and influence all the acupuncture points and meridians within your body. the muscles on the base of your tongue will stretch slightly and allow you to maintain this position comfortably. How to Practice Breathing You can practice Longevity Breathing any time you remember to do so. which are two of acupuncture’s eight extraordinary meridians.Chapter 2: Movement 1 Basics 19 Holding your breath can cause emotional tension and jangle your nervous system. Opening the Energy Gates of Your Body. Involuntarily holding the breath both triggers and escalates stress. Because breath is such a primary human function. At this point. By staying within 70 percent of your capacity. Keep the Tip of Your Tongue on the Roof of Your Mouth As you breathe. Breathe smoothly and evenly. The twelve main acupuncture meridians of your body are all connected to points along the governing and conception vessels. it is quite possible to negatively pattern yourself and lock tension into your nervous system by forcing your breath.” as pronounced in the word “let. upward-flowing energy from yang meridians in the back of your body changes to downward-flowing energy in the yin meridians in the front of your body. without effort.) Eventually. The goal is to train the body to breathe this way twenty-four hours a day. the tension and stress will far outweigh the benefits of breathing quietly. or from his Longevity Breathing DVD and Taoist Breathing CDs.
integrating each one with the last one you have become comfortable doing. Then integrate it with another breathing principle. Later. put your focus on your breathing while moving.20 Dragon and Tiger Medical Qigong When you first start. walking or doing chores. sitting or lying down. Resources to help you learn Dragon and tiger qigong from home! Enhance your practice with the Book. such as when practicing Dragon and Tiger. focus on one breathing principle at a time until it feels comfortable.com/store/products/featured/ dragon-and-tiger-book-dvd-and-poster-package Have a senior instructor in your home with the online program http://www. In any session. Focusing on belly breathing is also a way to calm the mind before you go to sleep. perhaps during or after meals.energyarts. This might be when you first wake up in the morning or while you are having your first cup of coffee or tea. add more practice times. At some point. Add. then combine the new principles one at a time. 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. Finally. you will find that you have integrated all these separate principles into one seamless.com/offer/dragon-and-tigeronline-course-offer . such as moving another part of your belly.energyarts. DVD and Poster package http://www. for example moving one part of your belly. smooth and relaxed breath. establish a time when you know that you will be undisturbed for five or ten minutes and practice either standing. Eventually.