Beginners Guide To Understanding Qigong

Beginners Guide to Understanding Qigong
Authentic Chinese Qigong No Mysticism, No Secrets http://qigonge ercise!net
Beginners Guide to Understanding Qigong By Franklin Fick Smashwords Edition Copyright 2012 Franklin Fick
A"" #ights #eser$ed All rights reserved. No part o this !ook may !e reprod"ced in any orm or !y any means# electronic or mechanical# incl"ding photocopying# recording# or !y any in ormation storage and retrieval system# witho"t permission in writing rom the p"!lisher or a"thor. %isc"aimer $his !ook is intended or in ormational p"rposes only. $he a"thor%s& and p"!lisher o this !ook disclaim all responsi!ility or any lia!ility# loss # in'"ry# or risk# personal or otherwise# which is inc"rred as a conse("ence# directly or indirectly rom reading and or ollowing the instr"ctions contained herein. $his !ook is not designed to# and does not# provide medical advice. All content is or general in ormational p"rposes only. $he content is not intended to !e a s"!stit"te or pro essional medical advice# diagnosis# or treatment. Never disregard pro essional medical advice or delay in seeking it !eca"se o something yo" have read in this !ook. )lease cons"lt yo"r physician !e ore starting this or any e*ercise program.

Table of Contents +ntrod"ction................................................................................................................................................, )art 1- .i..................................................................................................................................................../ 0hat is .i1..............................................................................................................................2 .i - $he Basics......................................................................................................................10 .i According to Chinese 3edicine.......................................................................................11 $he Si* F"nctions o .i........................................................................................................12 1. $rans orming............................................................................................................12 2. $ransporting.............................................................................................................12 4. 5olding....................................................................................................................12 6. 7aising.....................................................................................................................12 8. )rotecting.................................................................................................................14 ,. 0arming...................................................................................................................14 )art 2 - .igong.........................................................................................................................................16 0hat is .igong1....................................................................................................................18 $ypes o .igong....................................................................................................................1, 1. 3edical .igong.......................................................................................................1, 2. Speci ic .igong.......................................................................................................1, 4. 9eneral 5ealth 3aintenance .igong......................................................................1, 5istory o .igong .................................................................................................................1: .igong $heory......................................................................................................................1/ 1 - $hree 7eg"lations...................................................................................................1/ 7eg"late the )ost"re...........................................................................................1/ 7eg"late the Breath............................................................................................1/ 7eg"late the 3ind..............................................................................................1/ 2 - Nat"ral and 7ela*ed...............................................................................................12 4 - Consistent )ractice.................................................................................................12 Advanced .igong $heory.....................................................................................................20 .igong 5ealth and ;ongevity...............................................................................................22 .igong )romotes the Circ"lation o .i and Blood......................................................22 .igong helps to 7elieve Stress and $ension................................................................22 <eep Breathing has many !ene its..............................................................................22 .igong keeps the 'oints strong and le*i!le.................................................................22 .igong promotes !etter digestion and elimination......................................................24 .igong promotes !etter sleep......................................................................................24 .igong promotes the health o the Central Nervo"s System.......................................24 )art 4 = .igong )ractice..........................................................................................................................26 $he Best .igong System.......................................................................................................28 .i 9ong- sho"ld yo" mi* and match di erent styles1..........................................................2, .i 9ong- Fitness that can it into any sched"le. ..................................................................2: .i 9ong> 5ow to Find the Best )lace to )ractice ................................................................2/

.igong - An E*ercise or ?o"r Energy.................................................................................22 .igong is not Complicated....................................................................................................40

& perience the Bene'its o' Qigong( Get Started )oday( http://Qigong& ercise!net +nstant <ownloads <etailed +nstr"ctional @ideo ;essons 3any <i erent .igong Styles Choose the Ane that is 7ight or ?o" E*perience the Bene its For ?o"rsel Specia" *ome )raining +ac,ages(

Introduction +n this report + am going to share with yo" the in ormation yo" need to know a!o"t .igong. +t doesnBt matter i yo" are a complete !eginner or i yo" have !een interested in .igong or a long time. $his report will present to yo" solid in ormation a!o"t .igong witho"t any mysticism or talk a!o"t secrets. So why is there a need or this type o report1 $he pro!lem is that some people who teach or promote .igong make .igong seem mystical or they try to convince their st"dents that .igong is something secret or mysterio"s. By doing this these teachers can elevate their stat"s# gain more devotion rom their st"dents %c"stomers&# and can charge more money or their secrets. B"t the reality o .igong is very di erent. $his report will clear "p this con "sion. + yo" are a !eginner# then the in ormation in this report will give yo" a solid "nderstanding and yo" will not !e con "sed !y other things yo" might read or hear a!o"t .igong. + yo" have some e*perience in .igong# then this report will help yo" gain a clearer "nderstanding o what .igong is and clear "p some o the con "sion that yo" might already have.
3y name is Franklin Fick. + have practiced Chinese .igong and $raditional Chinese 3artial Arts or over 20 years. + have a 3asters <egree in Ac"p"nct"re and $raditional Chinese 3edicine. + have !een a teacher o .igong and $raditional Chinese 3artial Arts or over 18 years. + have seen the !ene its o .igong in my own practice# in my st"dents# and also in my clinical practice o Ac"p"nct"re with my patients. $hro"gh my e*perience + have realiCed that many st"dents s" er rom incorrect ideas a!o"t .igong and this incorrect "nderstanding keeps them rom developing their practice and reaping the !ene its o .igong. $hese types o mis"nderstanding are easily corrected !"t di ic"lt to get to the p"!lic# !eca"se it seems that people antasiCe a!o"t the mysterio"s or search or a secret that once known will solve all their pro!lems. +n reality .igong is simple and the !ene its o practice are availa!le or everyone who will take the time to learn correctly and to practice diligently. 3y hope is that this short report will help those '"st starting on their path o .igong practice and that it might also help those people who have !een at it a while !"t might now "lly "nderstand what .igong is. 0ith this straight orward and honest in ormation availa!le + wo"ld love to see more and more people start to e*perience the !ene its that .igong practice can o er.
Part 1- Qi

-hat is Qi. $he irst ("estion that a st"dent has is = 0hat is .i1 $he pro!lem is "s"ally that the st"dent has a notion o what they think .i is# what it sho"ld do# and what it will do or them. Ds"ally these preconceptions or !elie a!o"t .i are very convol"ted and can range rom notions that .i is some mysterio"s orce or that it gives the practitioner s"perpowers. $his type o "nderstanding does nothing to "rther the st"dentBs practice o .igong# !"t instead will leave them con "sed and disappointed when they donBt e*perience what they e*pect. ;ets start with the !asics- the Chinese character or .i is and it is prono"nced ECheeF# like the irst part o the word cheese. .i is not a mysterio"s orce- even tho"gh we can not see it or meas"re it acc"rately with scienti ic e("ipment. $he !est translation or .i is energy and it is everywhere. 0e have it in o"r !odies# it is in other living things# and all aro"nd "s. + we eel energetic and "ll o energy# we can say that o"r .i is strong and i we eel tired and r"n down# we can say that o"r .i is weak. Dnderstanding .i can !e that simple. + we are alive we have .i# i o"r energy r"ns o"t# then we cease to live.

Qi / )he Basics 5ere is the !are !ones o what yo" need to "nderstand a!o"t .i. 0hen yo" are !orn yo" get what is called )renatal .i rom yo"r parents. ?o" can think o this as yo"r genetic make"p. $his is the !ase material rom which yo" have to work with in li e. $his can not !e changed. $his incl"des things like physical characteristics- height# !one str"ct"re# the state o yo"r organs %think a!o"t what is called genetic de ects&# etc. 0e also get what is sometimes called o"r constit"tion. $his is the !ase rom what yo" have to work with in li e. A ter we are !orn we are no"rished !y what is called )ostheaven .i. Simply p"t# a ter we are !orn we get energy and no"rishment rom two main so"rces> the air we !reath and the ood we eat. $he air we !reath and the ood we eat keeps "s alive and healthy. $hese so"rces give "s the n"trients and the !"ilding !locks that we need to repair o"rselves and maintain o"r health and well !eing. So what this means is that we are !orn with a certain constit"tion and genetic make"p and thro"gho"t o"r li e we can keep o"rselves healthy and at o"r optimal state thro"gh three di erent things> diet# e*ercise# and li estyle. All three o these things can either enhance o"r energy or deplete it. .igong alls "nder the category o e*ercise. And i yo" notice# that is only one o the three. +n other words .igong can !e a !ig part o keeping yo"rsel healthy and "nctioning at an optimal state !"t it is only part o the pict"re. Ather parts o yo"r li e are also important- namely diet and li estyle. $he practice o .igong helps to keep the energy in the !ody lowing reely so that every part o the !ody can get the energy and the n"trients that it needs to maintain itsel # repair# and grow stronger.

Qi According to Chinese Medicine +n the !ody# Chinese 3edicine classi ies all di erent types o .i or energy. Ds"ally the classi ication is !ased on what the energy is doing. + the energy is per orming a "nction in a certain organ# then it is classi ied as the .i or energy o that organ. So there are many di erent classi ications or types o .i in the !ody !eca"se every aspect o o"r physical !ody# the m"scles# tendons# ligaments# glands# organs# etc all have a "nction# do something# or have energy. +n addition o"r tho"ghts# mind# and emotions also have energy# do something# or have a "nction. So all in all that is a lot o di erent EtypesF o .i that can can !e di erentiated and classi ied. B"t it really is the "nction o energy that is !eing classi ied. +n reality# energy is energy# it is all the same !"t it has many di erent "nctions. +n other words# Chinese 3edicine classi ies many di erent EtypesF o .i !"t these are not di erent EthingsG that can !e p"t into a !o* and la!eled# like here is a !o* o .i A and here is a !o* o .i B# it is '"st a classi ication o the "nction o di erent aspects o the !ody. $he reason Chinese 3edicine is so detailed in its e*ploration and categoriCation o the !ody is !eca"se the goal o Chinese 3edicine is to c"re disease. $here has to !e a rame work rom which to work rom when getting the !ody to heal itsel rom disease and disharmony. + a part is not "nctioning properly# then the goal is to !ring that part !ack to the way it needs to "nction or the entire system %!ody& to "nction at its optimal state. $his type o "nderstanding o the !ody is also "sed in what is called 3edical .igong# which is a part o Chinese 3edicine. For a reg"lar practitioner o .igong# the Chinese medical "nderstanding o .i and how the !ody "nctions is a little !eyond what yo" need to know. Act"ally# yo" can !ene it rom .igong witho"t knowing anything at all a!o"t the theory. All yo" have to do is practice the e*ercises. @ery simple right1 B"t yet many people will make it overly complicated.

)he Si 0unctions o' Qi +n the !ody the "nction o energy or .i can !e divided into si* di erent categories. ;ets !rie ly introd"ce these categories. 1. Transforming Energy or .i in the !ody is responsi!le or carrying o"t trans ormational processes. +n Chinese 3edicine these processes incl"de> the Spleen trans orming the ood we eat into the material that is "tiliCed to no"rish and repair the !ody# the Hidneys trans orm l"ids# the Bladder trans orms "rine# the 5eart trans orms raw materials into !lood. +n a western sense we can look at any meta!olic process as an act o trans ormation. $rans ormation takes place all over the !ody and it is one reason why .i or energy is important. 2. Transporting Energy or .i is responsi!le or transportation. +n Chinese 3edicine some o the di erent classi ications o transportation incl"de> the transportation o vital s"!stances# the transportation o l"ids# and the transportation o energy. <i erent organs play their role and the .i o the organ is what carries o"t the role. 3. Holding Energy or .i is responsi!le or holding. $he 5eart holds the !lood in the !lood vessels# the Hidney and Bladder hold the "rine# and the ;"ngs hold the sweat. 0ith a larger perspective we can "nderstand that the !ody is made o many mem!ranes and tiss"e# some o them large and going down in siCe to the individ"al cell walls. All o these str"ct"res depend on energy or .i to maintain their integrity. 4. Raising Energy or .i is responsi!le or raising. $his is important !eca"se one o the main nat"ral orces that we enco"nter at every second is the orce o gravity. $he Spleen is responsi!le or raising the organs and the Hidneys send energy "pwards.
5. Protecting Energy or .i is also responsi!le or protecting the !ody rom e*ternal pathogens. $his protective "nction is governed !y the ;"ngs. $hink a!o"t how when yo" are tired and r"n down %lacking energy& yo" are more s"scepti!le to catching a cold. Strong energy can protect the !ody rom colds and other environmental actors that can damage the health. 6. Warming Energy or .i is responsi!le or warming the !ody. +n act many o the processes in the !ody either depend on heat or prod"ce heat. $his is all a "nction o the !odyBs energy. ?o" will notice that these processes or "nctions o .i are all concrete physiological things. $hey are !ased in the real world and how the !ody "nctions. Now some o the e*planations do not ollow the western paradigm# !"t they do descri!e physical aspects and "nctions o the !ody. )racticing .igong can strengthen the .i and !y doing so it strengthens the !odyBs "nctions.

Part 2 - Qigong

-hat is Qigong. .igong is e*ercise. +t is e*ercise or the entire !ody# the !reath# and the mind. +t is a way to !ring the !ody !ack into !alance and a way to strengthen the !ody. +t is e*ercise with an e*tremely long history. +n Chinese .igong is written> . .i means energy and 9ong means work or e*ercises. So literally .igong means e*ercises or yo"r energy. .igong is a airly modern term. $raditionally the e*ercises that we know today as .igong were called Nei 9ong or <ao ?in. $hese two terms go !ack to ancient times. Nei H"ng means +nternal E*ercises. <ao ?in means ;eading and 9"iding !eca"se the post"res lead and g"ide the .i or energy thro"gh the !ody or di erent p"rposes depending on the e*ercise or e*ercise set. .igong is the modern term that encompasses many di erent e*ercises. $here are tho"sands o "ni("e styles o .igong. So in reality the term .i 9ong is not very descriptive. +t is like saying Gtransportation.G B"t are we talking a!o"t air# water# train# a"tomo!ile# space# etc1 Each type o transportation is similar in that involves moving rom point A to point B !"t !eyond that each orm o transportation can !e vastly di erent. +t is the same with .igong. 0hat .igong styles have in common is that they all work with the !odyIs energy. Beyond that they can !e vastly di erent. $here are moving .i 9ongs and stationary .i 9ongs. Some are or general health maintenance. Some are or speci ic illnesses. Some are or developing certain attri!"tes like +ron )alm or the martial arts. B"t# each style o .i 9ong works with the !odyIs energy. $here are .igong systems that are very ancient# having !een passed down rom one generation to the ne*t. $here are also modern .i 9ong systems that have !een recently created. 3any people !ene it rom !oth types. )eople praise the ancient .igong systems as having passed the test o time and the creators o the modern systems site improvement and innovation as their motivation. + yo" are '"st starting .igong it is important to ind o"t and learn a!o"t the style yo" are interested in. 0hat is its history# characteristics# and goals. + yo" have practiced a style o .i 9ong or a while it is important to realiCe that other styles might !e di erent rom yo"r own# have di erent methods o practicing# di erent characteristics# and di erent goals.

)ypes o' Qigong $here are many di erent types o .igong. + personally like to classi y .igong into three main categories !ased on the goals and methods o practice. 1. Medical Qigong $hese are e*ercises that are speci ically practiced to address a speci ic im!alance or disharmony in the !ody. Ance this disharmony is gone then the e*ercise is no longer needed. $hese are speci ic practices or speci ic p"rposes. $he application and selection o the practice o 3edical .igong re("ires training and skill. $his is really a part o $raditional Chinese 3edicine. +t is !eyond the scope o normal practitioners and it is not the s"!'ect o this site. 2. Specific Qigong $his is .igong that has a speci ic p"rpose or a speci ic aim o practice !"t is not related to im!alances related to illness. $hese types o .igong may!e or 3artial Arts and incl"de practices s"ch as +ron )alm# +ron ShirtJ+ron @est# or other power practices. $hese types o practices also incl"de speci ic practices sometimes related to meditative and c"ltivation traditions where speci ic e*ercises have speci ic goals s"ch as opening an energy channel or moving energy in the !ody in a very speci ic way to achieve a very speci ic res"lt.. $hese practices are "s"ally not trained alone !"t instead are part o a complete system. $he other trainings in the system "s"ally help top !alance o"t the practitioner and prevent harm. Some o these practices sho"ld only !e attempted and trained "nder the g"idance o a ("ali ied teacher. $his type o .igong practice is not the s"!'ect o this !ook and is not something that sho"ld !e trained "nless yo" are "nder the s"pervision and instr"ction o a ("ali ied teacher with an a"thentic knowledge o the complete system they are transmitting. 3. eneral Healt! Maintenance Qigong
$hese are practices that are well ro"nded. $hey work many di erent aspects o the !ody in a holistic ashion with the goal o creating !etter health# strengthening the entire system# and increasing well !eing. $his type o practice is the s"!'ect o !ook and it is the type o practice that can !ene it almost everyone.

*istory o' Qigong $he origins o .igong go all the way !ack to prehistoric times# !"t these types o practices were not always called .igong. +n act# .igong is a rather new term or these types o e*ercises. $he ancient terms or the practices that we call .igong today were <ao ?in and Nei H"ng. <ao ?in translates to mean leading and g"iding and the name descri!es how the movements o the e*ercises lead and g"die the circ"lation o .i or vital energy thro"gho"t the !ody. Nei H"ng translates to mean internal work or internal e*ercises. Ane possi!le origin o the practices that we call .igong today co"ld !e dance# which was an integral part o society in ancient times. <ance was "sed in ceremonies# in cele!rations# and also !y Shamans who among many other things were also responsi!le or health care and c"ring the sick. +t is very likely that the practice o dance evolved into a system o movement that was "sed to maintain health and c"re disease. 0hat we do know is that there are are very early records !ack to 200BC that descri!e how <ao ?in was "sed to c"re certain ailments. ;ater te*ts and works act"ally show that this system o knowledge !ecame well re ined tho"gh time# with e*ercises !eing listed or many di erent ailments and diseases. +n addition to the e*ercises that were prescri!ed or certain ailments# there has also always !een more general health maintenance practices that were advocated !y teachers and practitioners. $hese systems o practice co"ld incl"de things like sel massage# movement e*ercises# !reathing e*ercises# and static e*ercises and the goal o practice was to maintain good health and achieve longevity. Aver the years there have !een a vast n"m!er o .igong systems that have !een developed and practiced. 3any o these systems have pro!a!ly !een lost to history# !"t many o them have stood the test o time and have !een passed down and en'oyed !y each generation o practitioners. $oday .igong practice has spread !eyond the !orders o China and many people in the world are discovering the !ene its that .igong practice has to o er.

Qigong )heory .igong theory can !e very comple* %and sometimes people eel the need to make it overly so&. An a !asic level .igong works with the !ody# the !reath# and the mind. $he e*ercises stim"late and circ"late the energy o the !ody. )ractice clears energy !lockages and stagnation# which lets the .i circ"late reely. $his promotes healing and good health. As the !ody !ecomes more !alanced and starts to "nction at a higher level# the systems o the !ody start to "ndergo an G"pgradeG. $his allows the !ody to operate at an even higher level o per ormance and energy. $here are three theories or .igong practice that are essential or the !eginner to "nderstand. $hey are> $he $hree 7eg"lations# Nat"ral and 7ela*ed# and Consistent )ractice. ;ets go over them now. 1 " T!ree Reg#lations $he $hree 7eg"lations are essential or proper .igong training and practice. Altho"gh this so"nds very o icial and technical# yo" will see that the three reg"lations are in act g"ideposts to !e aware o to make s"re that yo" are practicing correctly. Regulate the Posture As yo" practice .igong yo" m"st !e aware o yo"r !ody. $he e*ercises work to stim"late circ"lation o .i and !lood in the !ody. $o do this in the most e ective manner# yo" m"st !e aware o yo"r post"re and movements and make s"re they are correct. +ncorrect post"re can have an adverse e ect o the !ody and the health. $he correct post"re allows or the "ll "se and training o the !ody and or the optimal circ"lation o .i and Blood. Regulate the Breath $he .igong practitioner sho"ld !e mind "l o their !reathing. Some .igong e*ercises even call or the synchroniCation o the physical movements with the !reathing.+t is important to remem!er that the !reath sho"ld never !e orced or strained. 7ela*ed and nat"ral !reathing is one o the most "ndamental ways to c"ltivate .i and it can !e "sed to stim"late and strengthen the !ody. 0hile proper !reathing promotes rela*ation and vi!rant energy# improper !reathing can create tension and stagnation so it is important or the .igong practitioner to !e mind "l o their !reathing. Regulate the Mind .igong is an e*ercise or the !ody# energy# and mind. +t is important to !e mind "l o yo"r practice. Some e*ercises may have additional aspects o mental concentration !eyond general mind "lness as well. Being mind "l o what yo" are doing as yo" practice is essential. <"ring .igong practice yo" sho"ld not !e t"ned o"t or day dreaming.

$hese three reg"lations cover the three aspects o o"r !eing> !ody# !reath# and mind. <"ring the day a person may have a disharmony o these three aspects. $he disharmony keeps the energy and the !ody rom working as well as it co"ld !e. $hro"gh .igong practice we learn to !ring these aspects into harmony. $his allows the !ody to "nction more e iciently and is one aspect o improving health and well !eing. 0ith contin"ed practice the lessons o harmony can !e carried over into what we call daily li e %times when we are not practicing .igong&. 2 " $at#ral and Rela%ed .igong practice sho"ld !e nat"ral and rela*ed. +t is not orced and sho"ld not strain the practitioner in any way. $he !ody is never orced into a position that ca"ses damage or strains the tendons# 'oints# or m"scles. $he !reath is never strained and also# altho"gh the mind is concentrated d"ring practice# it is not overly so. Nothing is ever orced d"ring practice. $his allows or correct and contin"ed development over time. 3 " &onsistent Practice Consistent practice is the key to o!taining res"lts rom .igong. .igong practice can !e gentle# which is the complete opposite o what people classi y as e*ercise in the western world. $he !ene its o .igong come with consistent practice over time. $he practice can change the !ody and energy in s"!tle ways# making it healthier and stronger grad"ally. Consistent practice can help alleviate stress and tension# keep the 'oints strong and healthy# and !"ild "p the constit"tion.

Ad$anced Qigong )heory Advanced .iogng theory talks a!o"t the $hree $reas"res> King# .i# and Shen. +n addition to the organs and energy meridians o"r !ody also has three centers or collection points. $hese are called <an $ien# which translates as ield o eli*ir. +nside o"r !ody these ields are a place or c"ltivation. As the name s"ggests the c"ltivation process is similar to the way crops are c"ltivated in a ield# with m"ch care or making s"re the environment is right or c"ltivation !"t not m"ch meddling in the act"al process o trans ormation. + yo" grow a plant yo" can make s"re the soil is ertile and that the seedling gets air# water# and s"n. B"t the plant grows on its own. ?o" can not really help it along# yo" can only o!serve the changes and trans ormations that take place and ad'"st the conditions accordingly. For personal practice this wo"ld relate to a healthy li estyle# good n"trition# and consistent practice. Aver time the trans ormations in the !ody will take place nat"rally. $hese three centers ho"se what are called the $hree $reas"res> King# .i# and Shen.
$he ;ower <an $ien is located a!o"t 2-4 inches !elow the "m!ilic"s and at the center o the !ody. $his center is associated with King. King is the most coarse s"!stance o the three and relates to the physical !ody. King is o ten translated into English as sperm and is the origin o li e. $he 3iddle <an $ien is located in the middle o the chest at a!o"t the level o the solar ple*"s. $his center is associated with .i or Energy. $his center also relates to the mind. $he Dpper <an $ien is located in the head and is related to Shen. Shen is tho"ght o as spirit or conscio"sness. $he $hree $reas"res %King# .i# and Shen& are all related and can s"pport and trans orm into each other. $hey are act"ally the same s"!stance at di erent levels o re inement. Shen is more re inedJrare ied .i.

.i is more re inedJrare ied King. Ance King !ecomes a!"ndant it will trans orm into .i. Ance .i !ecomes a!"ndant it will trans orm into Shen. $he three treas"res relate to practice in that they emphasiCe the physical training irst. $he !ody is the same as a container that m"st !e illed rom the !ottom "p. $his means that in order to practice sa ely and avoid pro!lems always start !y having a strong physical o"ndation thro"gh training. Ance this strong o"ndation is achieved the mind and spirit will !e s"pported and healthy. 0ith a strong o"ndation we can achieve higher goals in c"ltivation. + the o"ndation o physical work is neglected the energy in the !ody can !ecome "ngro"nded.

Qigong *ea"th and 1onge$ity .igong is a Chinese orm o e*ercise that works with the !ody# mind# and energy. +t has !een practiced thro"gho"t the ages or itsB a!ility to promote good health and longevity. +n modern times .igong is gaining in pop"larity or these same reasons# !"t many people might not !e aware o how e*actly the e*ercises o .igong help to promote health and healing. Qigong Promotes t!e &irc#lation of Qi and 'lood $he e*ercises work to !reak "p any stagnation that might e*ist and to promote the circ"lation o .i and !lood. $he ree circ"lation o .i and !lood is essential or maintaining the health and healing. Even i the !ody is in a state o health it still m"st contin"o"sly repair and regenerate. 0itho"t the necessary elements s"pplied !y the .i and the !lood# these tasks can not happen. By promoting the ree circ"lation o .i and !lood# .igong helps the !ody maintain itsel and repair itsel . $his is important even in a healthy individ"al and can !e e*tremely !ene icial or many health conditions. +n addition to providing the material that the !ody needs to !"ild and repair itsel # the ree circ"lation o .i and !lood is also essential or removing the waste material rom every aspect o the !ody. $he improper elimination o waste material can also have a detrimental e ect o the health. So# the transportation and circ"lation is important when it is going to and also when it is going away rom di erent parts o the !ody. Qigong !elps to Relie(e Stress and Tension $he movements o the e*ercises work to twist# e*tend# and stretch the di erent parts o the !ody. $hese physical actions help to alleviate any tension or stress that might have acc"m"lated. By consistently working the !ody thro"gh the practice o .igong# these minor tensions are !anished !e ore they have a chance to t"rn into something larger. Beyond the physical rela*ation# .igong also has a positive e ect on the mental aspect o the practitioner# with many people reporting that reg"lar practice makes them eel calm and energiCed. )eep 'reat!ing !as man* +enefits $he deep !reathing o .igong also has many !ene its. +t helps to calm the mind and helps the practitioner o!tain a state o rela*ation. +n addition# the physical actions o the !reathing act"ally work to massage the internal organs# stim"lating and strengthening them. Qigong ,eeps t!e -oints strong and fle%i+le $he e*ercises work to stim"late the 'oints o the !ody. $his helps to keep the 'oints le*i!le# mo!ile# and strong. $he actions o the 'oints also ens"res that the tiss"e o the 'oints receive good circ"lation# which helps them to stay healthy and repair themselves.

Qigong promotes +etter digestion and elimination $he physical actions o the e*ercises and the deep !reathing can have a positive e ect on the organs o digestion and elimination. $his is e*tremely important !eca"se the !ody gets the energy and n"trients that it needs to maintain and repair itsel rom the ood we eat and the air we !reath. 0hen the digestion is "nctioning at an optimal state# then the !ody can !etter e*tract what it needs rom the ood that is digested. Elimination is also important !eca"se this is how the !ody gets rid o waste material. Qigong promotes +etter sleep $he improved circ"lation# rela*ation# and the reg"lation o the !odyBs "nction along with the mental clam that is prod"ced !y .igong practice helps to promote !etter sleep. $here are also some .igong practices that are a great way to get ready or a night o rest "l and re'"venating sleep - check o"t the Seated Eight Section Brocade. Sleep is very important !eca"se it plays a vital role in repairing and maintaining the !ody# along with the reg"lation o hormones. Qigong promotes t!e !ealt! of t!e &entral $er(o#s S*stem $he spine and the Central Nervo"s System %CNS& are very important in the !ody. $he nerves connect to each and every part o the !ody and all the internal organs. $he healthy "nction o the CNS is essential or health. 3any .igong movements work to twist and move the spine. $his not only helps the spine regain mo!ility and stay le*i!le and strong# !"t it also promotes circ"lation to every part o the spine and helps to strengthen the "nction o the CNS. $hese are all concrete physical ways in which .igong E*ercise helps to maintain and promote health and longevity. 0e did not cover anything esoteric or energetic !"t these also e*ist along with the physical. $he a!ility or the !ody to repair and maintain itsel is essential and is the !asis or developing vi!rant health and longevity and also the a!ility to recover more ("ickly i a health concern does arise.
Part 3 Qigong Practice

)he Best Qigong System $here are many di erent .i 9ong systems. $hese systems can !e vastly di erent in their practice methods and in their goals. +t wo"ld !e alse to ass"me that one .i 9ong system is the !est or everyone. +nstead it is "p to yo" to ind a system that !est s"its yo"r needs and gaols. $he irst thing yo" sho"ld think a!o"t is what yo" want to get o"t o yo"r .i 9ong practice. ?o" sho"ld choose a system that will give yo" what it is that yo" want. + yo" are looking to enhance and promote general health and well !eing# then most o the packages and styles o ered at this site are '"st what yo" are looking or. $hen yo" sho"ld clearly de ine how m"ch time yo" have to devote per day and what types o practice yo" are interested. $hink a!o"t is how m"ch time per day yo" have to devote to yo"r practice. Some practices take only a ew min"tes to go thro"gh# while others can take several ho"rs or more. + yo"Bre very !"sy it wo"ld !e "nrealistic to choose a system that does not it into yo"r daily sched"le. ?o" sho"ld also take into acco"nt that when irst starting there is a certain enth"siasm that tends to ade with time. $his means# we sho"ld !e realistic in assessing the motivation and the amo"nt o time that are willing to devote to the practice. 0e might !e enth"siastic a!o"t an ho"r and a hal o practice per day or several weeks !"t then we might start inding e*c"ses or why we cannot practice that day. +t wo"ld !e more realistic to ind a system to practice in the !eginning that takes less time. $hen when we start to see res"lts# the res"lts and !ene its will motivate "s to contin"e. $hen think a!o"t what type o things yo" are interested in. Not all .i 9ong systems are the same. + yo" ind it !oring to sit still or long periods o time then yo" sho"ld not choose a system that re("ires this. + yo"Bre not a!le to move vigoro"sly than a system that re("ires that will !e "ns"ita!le or yo". ?o" sho"ld choose something that yo" ind interesting and "n to practice + yo" choose a system that yo" en'oy practicing# its into yo"r daily sched"le# and provides the !ene its that yo"Bre looking or then yo" have o"nd the !est .i 9ong system or yo". Finding the !est system or yo"rsel is very important.

Qi Gong/ shou"d you mi and match di''erent sty"es. A common ("estion that !eginners have is# GCan + mi* this .i 9ong movement with that .i 9ong movement rom another system1G Beca"se !eginners are "s"ally eager or res"lts# this type o reasoning seems logical. $hey !elieve that !y com!ining certain movements or even entire .i 9ong systems they can achieve the res"lts that they want aster and easier. $his type o thinking is incorrect and sometimes it can !e damaging to the !ody. As a general r"le yo" sho"ld not mi* movements rom di erent systems or even complete systems together. Each .i 9ong system works with the !odyBs energy in a certain way. $he movements o a set are designed to move the energy# to accomplish a certain goal# or achieve a certain res"lt. Sometimes it can also !e !ad to practice '"st a certain movement o a .i 9ong set o"tside o the complete set. $raditional sets are designed to !e !alanced and healthy. $hey sho"ld !e seen as whole and complete things. $hey sho"ld not !e seen as a ;ego set which can !e !roken down and com!ined to !"ild something new. $o accomplish something like this wo"ld re("ire a vast amo"nt o knowledge and skill. A co"rse people will arg"e that the .i 9ong sets that we have today had to have !een created at some point !y someone. $his is tr"e. B"t# many o the sets we have today have a very long history. $his history incl"des re inements that have taken place over the generations !oth making the sets sa er and more e ective. $his long history also gives lots o data pertaining to how these sets work and what res"lts they prod"ce. Now# some .i 9ong sets or movements can !e practiced together witho"t doing any damage to the !ody. $he type o sets that are sa e to practice alongside other sets "s"ally contain milder practices or practices or general health maintenance. 0hen two sets like this are practiced together in the same day they are not practiced !ack to !ack. +nstead yo" allow some time !etween the sets or the !ody to normaliCe or Gcool downG# m"ch in the same way yo" sho"ld cool down a ter any e*ercise as it allows the !ody to ret"rn to a normal state. $his prevents the e*ercises rom con "sing yo"r !ody or contradicting each other. .i 9ong has a long history with a proven track record. $here are several ways yo" can check o"t pop"lar styles. ?o" co"ld watch a co"ple .igong <@<s# visit some classes in yo"r local area# or o co"rse take advantage o the lessons we o er at o"r we!iste = http>JJ(igonge*ercise.net. Ance yo" have made a decision a!o"t which style yo" wish to practice it is always !est to practice sa ely !y not trying to mi* and match or invent yo"r own practice. 0hen in do"!t seek advice and g"idance rom someone with the e*perience and knowledge to give it. Sometimes is is !etter not to try to reinvent the wheel.

Qi Gong/ 0itness that can 'it into any schedu"e! Sometimes we know that something can !ene it "s greatly !"t or some reason we keep p"tting it o or cannot ind the time to incl"de in o"r daily sched"le. Fitness ro"tines seem to it that !ill or almost everyone. 3ost people think that to !e healthy we have to go to the gym and e*ercise or ho"rs everyday. 0e know that we sho"ld# !"t somehow we make e*c"ses and ind ways to get o"t o doing what we need to do in order to get healthy and eel !etter. $his can set "p a cycle where !eca"se we know that we sho"ld have done something !"t instead didnBt we end "p eeling !ad a!o"t o"rselves. 3ay!e something important comes "p. 3ay!e the tra ic is !ad at the time when we sho"ld !e driving to the gym. 3ay!e work or amily is the reason. 3ay!e we tell o"rselves that we will start tomorrow. All these e*c"ses can lead to more stress and tension in o"r lives. $his is the e*act opposite o what we are trying to achieve !y starting a itness program. + yo" havenBt heard o .i 9ong then may!e yo" sho"ld take note. +t might !e '"st the thing yo" have !een searching or. .i 9ong is an ancient Chinese art with many !ene its that go !eyond p"re itness and it can it into almost anyoneBs daily sched"le no matter how !"sy yo" are. .i 9ong does not re("ire any special practice space. ?o" can practice almost anywhere. $hat means yo" can practice and save time in the process !eca"se yo" donBt have to drive anywhere to get yo"r worko"t in. ?o" can practice at home !e ore work# a ter work# !e ore !ed# or whenever yo" have some spare time. ?o" can even practice .i 9ong at work d"ring one o yo"r !reaks. 3ost people think that working o"t is time cons"ming !"t .i 9ong not time-cons"ming. Some .i 9ong systems only take 10 to 18 min"tes practice. Almost everyone has 10 or 18 min"tes that they co"ld spend to make themselves healthier. $o save even more time yo" learn .igong !y ordering a .igong <@< or even learn .igong online. .i 9ong is also "n to practice. +t leaves yo" re reshed# rela*ed# and energiCed. 0hen yo" start to e*perience these res"lts yo" might it more than one practice session into yo"r !"sy day.

Qi Gong: *o2 to 0ind the Best +"ace to +ractice .i 9ong is a great addition to every!odyBs daily ro"tine !eca"se o the many !ene its that only a co"ple min"tes o practice can give. .i 9ong is a orm o e*ercise or yo"r !ody and energy that originates in ancient China. $here are many di erent styles o .igong. 3any styles are e ective or improving health and itness# some styles are or speci ic diseases# and some styles develop strength and itness "sed in H"ng F". No matter what style yo" learn yo" will not need any ancy e("ipment# special practice area# or even a great deal o time to see res"lts. $he most ideal place to practice .i 9ong is o"tside in a nat"ral setting. A place with plenty o resh air and !ea"ti "l nat"ral scenery is the most ideal !"t .i 9ong can also !e practiced indoors or almost anywhere or that matter. $here are some general g"idelines that make a place s"ita!le or "ns"ita!le or .i 9ong practice. 0hile many places will !e s"ita!le or practice some places are !etter then others. 0hen choosing a place yo" m"st think a!o"t all the actors involved. $hese incl"de the criteria or the act"al place which we will go over !elow !"t also other actors like how accessi!le the place is. + yo" can not get to yo"r practice area then yo" will !e less likely to practice. First the practice area sho"ld not !e too hot or too cold. ?o" can ad'"st yo"r !odyBs reaction to the area !y wearing appropriate clothing. + yo"r practice area is colder then yo" sho"ld wear more clothes. + yo"r practice area is warmer then yo" sho"ld wear less clothes. +t is important that yo" never e*pose yo"rsel to any dra t. $his means that a place that is windy is not appropriate or practicing .i 9ong. +t also means that in warmer climates yo" sho"ld not practice witho"t a shirt or e*pose yo"r !ody to the wind. Second yo"r practice area sho"ld have plenty o resh air. + yo" are o"tside it is good to practice in nat"re !"t yo" sho"ld try to !e away rom ma'or so"rces o poll"tion s"ch as ind"stry or tra ic. + yo"Bre indoors yo" sho"ld have some windows open so that air can circ"late !"t !e care "l not to e*pose yo"rsel to a dra t. )racticing in the city# while not ideal# can still !e done in o"tside in parks or indoors. $hird yo" sho"ld practice in an area where yo"Bre less likely to !e dist"r!ed. .i 9ong re("ires concentration. + yo"Bre practicing indoors yo" might want to t"rn o the phone# "se a room where there is less tra ic# and let people know not to dist"r! yo" or a certain amo"nt o time. + yo"Bre practicing o"tside choose an area where people will !e less likely to interr"pt yo"r practice. 0ith these simple g"idelines yo" can ind many places s"ita!le or yo"r .i 9ong practice.

Qigong / An & ercise 'or 3our &nergy .i 9ong literally means energy e*ercise in English !"t many people donIt "nderstand how .i 9ong works with yo"r !odyIs energy. Energy is not something mysterio"s. 0e e*perience it every day. 0hen we wake "p in the morning we either eel energetic or tired. As we contin"e thro"gho"t o"r day we also e*perience either states o elevated energy or depleted energy. K"dging rom the commercials on $@ it seems many people e*perience low-energy in the a ternoon. .i 9ong can help yo" eel more energetic and less tired. )racticing .i 9ong in the a ternoon can give yo"r !ody the nat"ral energy !oost that it needs. 0hile long-term practice o .i 9ong can enhance yo"r !odyIs overall system giving yo" e*tra energy and helping yo" eel more vi!rant thro"gho"t the day. B"t how does this work1 $he irst way that .i 9ong helps yo"r !odyIs energy is that it keeps it lowing reely thro"gho"t all yo"r vital systems. $he movements o the e*ercises help to lead and g"ide the energy. Speci ic .i 9ong systems have di erent goals !"t in general the e*ercises that are or improving and maintaining good overall health lead and g"ide the energy thro"gho"t the entire !ody. +n addition to circ"lating the energy thro"gho"t the entire system the movements help to remove stagnation. So !y practicing yo" remove any stagnation that e*ists# keep the energy lowing reely# and make s"re that it reaches every part o the !ody. $his is essential or maintaining the health and !ecoming healthier !eca"se it is this circ"lation that provides no"rishment that the !ody needs to "nction properly and repair itsel . Secondly i yo"r !ody is a!le to more e iciently circ"late and "se the energy then yo"r energy level will increase. 0hen energy is lowing reely witho"t stagnation to the entire !ody# yo"r !ody is !etter a!le to repair itsel rom the normal wear and tear it e*periences everyday. $his means that !y practicing .i 9ong yo"r !ody will get healthier overtime. $hese are '"st some general ways that .i 9ong a ects yo"r !odyIs energy. By practicing yo" can enhance the way yo"r !ody stores# circ"lates# and "tiliCes energy. $he res"lts yo" see rom practicing .i 9ong can show themselves in many di erent ways. $he !est way is to practice and start e*periencing the res"lts or yo"rsel .

Qigong is not Comp"icated A !ig myth a!o"t .i 9ong is that it is complicated. $his '"st is not the case. +n act it is the complete opposite. .i 9ong is simple. + yo" ind someone that is trying to promote .i 9ong as !eing complicated it is pro!a!ly !est to keep looking. .i 9ong is !ased on nat"re. Ancient people o!served nat"re. $hey noticed nat"ral rhythms and patterns. $hese nat"ral laws orm the !asis or the energy practices that we have today. Ancient people noticed that lowing water does not get stagnant and dirty. $hey devised e*ercises that move the !ody and circ"late the energy in the !ody imitating the lowing water they o!served in nat"re. Ather systems o e*ercise are !ased on the movements o di erent animals. A good e*ample wo"ld !e the Five Animal Frolics. Animals know how to keep themselves healthy. K"st watch a cat stretch when it wakes "p rom a nap. So why do some people promote .i 9ong as !eing complicated1 + eel it is !eca"se they need to di erentiate themselves- may!e rom other teachers or may!e to di erentiate their system rom other systems. Sometimes this can !e more a!o"t the !"siness aspect o teaching .i 9ong then anything else. Some o these teachers try to impress st"dents with theories. Now the theory o .i 9ong can !e very complicated and intricate !"t the practice always starts orm the !asics and works "p. $he practice is what gives the !ene its. $he theory is to g"ide yo" as yo" advance and contin"ed practice helps yo" "nderstand the theory. Now there are systems that do have very complicated practice methods. $hese systems o ten contain orced practice methods. $he more complicated and orce "l the training methods means that there are more things that can go wrong with the training. $his type o training needs care "l g"idance and s"pervision. Ather then this type o system# many styles o .i 9ong can !e easy to learn and sa e to practice. 7emem!er# nat"re is simple. +t is not contrived. .i 9ong sho"ld !e the same.

& perience the Bene'its o' Qigong( Get Started )oday( http://Qigong& ercise!net +nstant <ownloads <etailed +nstr"ctional @ideo ;essons 3any <i erent .igong Styles Choose the Ane that is 7ight or ?o" E*perience the Bene its For ?o"rsel Specia" *ome )raining +ac,ages(

Beginners Guide To Understanding Qigong

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Beginners Guide to Understanding Qigong

Authentic Chinese Qigong No Mysticism, No Secrets http://qigonge ercise!net