Chi Kung

Guide to Qigong
Tai Chi Nation 2008 2010. All rights reserved.

QIGONG: (Exercises 1 8 of Tai Chi Qigong, and Settling the Qi 18!
1! Tai Chi Start
This is one of the simplest Tai Chi and Qi Gong !er"ises #ut $ou "an go as deep as
$ou %ish. There are man$ fa"ets and %a$s of %or&ing %ith this e!er"ise. ssentiall$
%e are moving the #od$ up and do%n %ith the #reath. 'e "an use the (ao Gong point
to fo"us the mind or move the mind through the #od$ from the feet. 'ith the latter %e
are pushing do%n through the feet) allo%ing the #od$ to rise up) %ith the in #reathe)
and then melting) softening) and rela!ing the #od$ %ith the out #reath.
This e!er"ise is ver$ grounding) helping us to align the #od$ and "reate %aves of for"e
*Qi+ up and do%n the #od$. 'e "an learn a lot from ,ust this one e!er"ise. This
movement is also &no%n as -pen Tai Chi and is the opening movement of man$
traditional st$les of Tai Chi.
The e!er"ise fo"uses on the "ao Gong points in the "entre of the palm. 'hen $ou do
this e!er"ise $our %hole #od$ %ill #e stimulated) the #lood "ir"ulation #e"omes
stronger so the movement is good for the heart) poor "ir"ulation and arthritis. .t also
helps improve $our posture.
/e$ %ords0 release and align
1. 1tand naturall$ and rela!ed %ith $our feet shoulder %idth apart.
2. Allo% $our arms to float up in front of $our #od$) until the$ are a#out shoulder
height *#reathing in+.
2. 1lo%l$ lo%er $our arms until $our hands are roughl$ level %ith $our %aist)
slightl$ #ending and softening $our &nees *#reathing out+.
3. 4epeat.
Tai Chi Start Training Ti#s:
Tr$ to avoid "ollapsing $our &nees in%ards and allo% $our #reathing to lead $our
movement *rather than allo%ing $our movement to lead $our #reath+. Go at a pa"e
that suits $ou.
$! O#ening The Chest
5ere %e e!tend the first movement) #$ turning the palms to fa"e one another
*aligning "ao Gong points+ and tilt for%ards as if #eing dra%n for%ards from the
heart. 'e allo% the #od$ to open and this helps the Qi to flo% out into the hands via
the 5eart65eart 7rote"tor and (ung meridians.
As %e move #a"& and allo% the hands to "ome #a"& together) %e align the #od$
verti"all$. There is spontaneit$ here) allo%ing the movement to #e natural and
unfor"ed. 'e are not loo&ing to stret"h the arms out in a traditional sense #ut more
a""uratel$ %e are loo&ing for a sense of opening. This is follo%ed #$ a sense of
"losing %ith the se"ond in #reath. The movement of gentl$ moving6tilting for%ards and
#a"& also massages the %ong Q&an point on the sole of the foot.
/e$ %ords0 o#ening
1. 1tand naturall$ and rela!ed %ith $our feet shoulder %idth apart) as %ith the first
e!er"ise.
2. Allo% $our arms to float up in front of $our #od$) until the$ are a#out shoulder
height *#reathing in+.
2. Turn $our hands so $our palms are fa"ing $our upper "hest. -pen $our arms out
to the side) tilting $our #od$ for%ard slightl$ *#reathing out+. 8eel the pressure
in"rease in the front part of $our feet.
3. 9ring $our arms #a"& together until $our hands are shoulder %idth apart %ith
the palms fa"ing one another *#reathing in+. As $ou do this) allo% $our #od$ to
"ome #a"& to a verti"al position.
:. Turn $our palms to fa"e the ground. Then slo%l$ lo%er $our arms until $our
hands are roughl$ level %ith $our %aist) slightl$ #ending $our &nees *#reathing
out+.
;. 4epeat several times.
O#ening the Chest Training Ti#s:
This reall$ is an e!"ellent e!er"ise for raising $our spirits and in"reasing the Qi flo% to
the lungs and heart.
As $ou do this e!er"ise) tr$ and feel $our %hole #od$ opening and "losing. Allo% an$
tensions to melt a%a$.
'! (ain)o* +ance
5ere %e shift the %eight and engage the pro"ess of lifting and sin&ing in "on,un"tion
%ith the #reath. The palms align %ith the e$es and ,ai -&i point on the "ro%n of the
head. 'e also fo"us in &eeping the #od$ aligned) and avoid t%isting the &nees. Allo%
the supporting foot to reall$ <re"eive= the %eight.
1. 1tand naturall$ and rela!ed %ith $our feet slight %ider than shoulder %idth
apart. 9end $our right leg) putting all of $our %eight into it.
2. At the same time raise $our left hand to shoulder height) ga>ing at the open
palm. 4aise $our right hand and hold it a#ove $our head %ith the (ao Gong
point fa"ing the top of $our head and the 9ai 5ui point.
2. 9egin gentl$ shifting $our %eight to the other *left+ leg) as $ou move $our arms
in a natural "ir"le a#ove $our head.
3. Transfer to the right and #end $our left leg. 9ring $our right hand do%n to
shoulder height and ga>e at it. 9ring $our left hand a#ove $our head %ith the
(ao Gung point fa"ing the top of $our head and the 9ai 5ui point. *?ou should
no% #e in the dire"t mirror image of the #eginning posture+.
:. No% "ontinue alternating #et%een left and right sides) &eeping the #reathing
natural and rela!ed. *$ou ma$ find $our #reathing falls into a pattern of in on
the %a$ up and out on the %a$ do%n) depending upon the speed of $our
movements+.
(ain)o* +ance Training Ti#s:
?ou ma$ get some stiffness or a"he in the shoulders and arms) espe"iall$ if $ou do this
e!er"ise for a fe% minutes. Tr$ rela!ing and softening around an$ tension to help
release an$ #lo"&ed Qi.
-n"e $ou have esta#lished the movement) then en,o$ the gentle @dan"eA of this
e!er"ise as $ou shift $our %eight from sideBtoBside.
'ith mu"h of the fo"us in the upper part of $our #od$) donAt forget to maintain a
"onne"tion %ith the earth through the soles of $our feet and avoid an$ sense of
t%isting or "ollapse in $our &nees.
.! Se#arating The Clo&ds
.n this e!er"ise the palms align %ith the "o*er +an Tian/ This e!er"ise strengthens
the Qi in and around the #od$.
1. 1tand naturall$ and rela!ed %ith $our feet shoulder %idth apart) &nees slightl$ #ent
and the #a"& straight. 7la"e $our palms over the (o%er Can Tian.
2. Allo% $our hands to rise up along the "entre line of $our "hest until the palms
"ome ,ust a#ove $our forehead) slightl$ straightening $our legs *#reathing in+.
2. 1eparate $ou palms and turn them a%a$ from $ou) "ir"ling them do%n and around
to either side of $our #od$) #ringing them to rest again at the Can Tian) #ending $our
&nees *#reathing out+.
Se#arating the Clo&ds Training Ti#s:
Allo% an$ tensions to melt a%a$) espe"iall$ as $ou #reathe out.
'ith all this fo"us in the upper part of the #od$) donAt forget to maintain "onne"tion
%ith the earth through the soles of $our feet.
0! (e#&lse the 1on2e3
This one is multi fa"eted) %ith %aves up and do%n the #od$ and hori>ontal "ir"les too.
.t is also the first e!er"ise that ma$ reall$ "hallenge $our "oordination. 'e also align
the 5egu point %ith Tong 4i "iao) on side side of the head.
This is one of the movements that is ta&en from traditional Tai Chi. Those of $ou %ho
have done some Tai Chi pra"ti"e %ill find this movement ver$ familiar.
/e$ %ords0 the 5o6e5ent sho&ld feel ali6e and fl&id/
1. 1tand naturall$ and rela!ed %ith $our feet shoulder %idth apart) &nees slightl$ #end
and the #a"& straight) as %ith the first e!er"ise. ?our right hand rests in the left at
$our "entre.
2. Turn to $our left) &eeping $our &nees and feet in alignment. As $ou do this) raise
$our arms to shoulder height) palms fa"ing do%n) right arm for%ard and left arm #a"&.
2. 9end $ou left arm) #ringing the #a"& of $our left hand up to%ards to $our temple.
Turning #a"& to fa"e ahead) allo% $our left hand to pass a#ove $our right hand ,ust in
front of $our midB"hest *feeling the "onne"tion #et%een the (ao Gong points+.
3. 7ush $our left hand for%ard) dra%ing the right hand #a"&) passing the %aist %ith
the palm turned up%ards *#reathing out as $ou press for%ards+.
:. Continue dra%ing $our right hand #a"&) allo%ing it to rise up to shoulder height.
*#reathing out as $ou turn to the side+ ?ou should no% #e in the mirror image of the
posture in num#er 2. a#ove.
4epeat on the other side.
(e#&lse the 1on2e3 Training Ti#s:
/eep the %eight eDual in #oth feet and avoid t%isting the &nees. Turn from $our "entre
i.e. the middle of $ou #od$6hips and %aist area. As $ou turn to the side #reath in as
$ou #end the el#o% and press for%ards #reath out.
7! (o*ing The ,oat
The hands "ome up to the sides of the head and %e then tilt for%ards from the hips.
'e move #a"& as the hands go for%ards and then %hen %e align verti"all$ %e sin&
and release do%n.
/e$ %ords0 5o6e5ent in t*o directions/
1. 1tand naturall$ and rela!ed %ith $our feet shoulder %idth apart) &nees slightl$
#ent and the #a"& straight. ?our palms should #e open and rela!ed) out to either
side #elo% %aist height fa"ing for%ards.
2. Cir"le $our palms up in a %ide "ir"le *#reathing in+) straightening $our legs slightl$.
2. Tilt for%ards slightl$ at the %aist) pivoting at the hips and &eeping the #a"&
straight and the head in alignment *#egin to #reathe out+.
3. Continue #$ moving $our hands through the air in a for%ards dire"tion *still
#reathing out+. As $ou do this) move the #od$ #a"& to a verti"al position. 9ring
the hands do%n to the sides of the #od$ again) let the #od$ rela! and sin&
slightl$.
4epeat the movement.
(o*ing the ,oat Training Ti#s:
'hilst sin&ing do%n donAt "ollapse the posture) and %hilst raising up donAt loose $our
"onne"tion to the ground. .f $ou find it hard to #reath out for so long) add an e!tra in
#reath and out #reath.
8! "ifting The ,all
'e align the 5egu point %ith 5uan Taio point and turn to the "orner) lifting the
opposite palm. The #od$ turns gentl$ from side to side.
/e$ %ords0 5o6e fro5 the centre9 allo* the 5o6e5ent to )e a contin&&5/
1. 1tand naturall$ and rela!ed %ith $our feet shoulder %idth apart) &nees slightl$ #end
and the #a"& straight) as %ith the first e!er"ise. Turn $our left foot out a#out 3:
degrees. 1hift $our %eight onto $our left leg) allo%ing the heel of the right leg to "ome
off the ground. As $ou do this raise $our right arm so it lines up %ith $our left
shoulder) palm fa"ing up. ?our left hand should move slightl$ #a"& so the 5egu point
lines up %ith the 5aun Tiao *also &no%n as the Eumping 4ound point+ in $our left
#utto"&6hip.
2. /eeping $our #od$ rela!ed) turn $our right palm over) transferring $our %eight into
$our right leg. At the same time) drop $our right hand do%n to the side of the #od$)
#ringing $our left hand up in front of $ou.
9reathing in to one side and #reathing out as $ou turn #a"& to the "entre) repeat the
movement several times.
"ifting the ,all Training Ti#s:
Allo% the movement to #e light and d$nami". 7a$ attention to the alignment of the
%eight supporting leg and hip.
8! T&rning to "oo2 at the 1oon
1imilar to the previous movement #ut %e imagine %e are holding a large #all at head
level and %e turn a #it further.
/e$ %ords0 Soften the &##er )od3/
1. 1tarting %ith $our %eight eDuall$ #alan"ed #et%een #oth legs) $our palms fa"ing
one another at the height of $our temples.
2. Turn $our %hole #od$ to the left) shifting $our %eight into $our left leg) raising the
heel of $our right foot. At the same time loo& in the same dire"tion in %hi"h $our
hands are pointing *i.e. up to%ards the <moon=+.
2. /eeping $our #od$ rela!ed) turn the #od$) allo%ing $our &nees to #end)
graduall$ shifting $our %eight into the other *right+ foot.
Ga:ing at the 1oon Training Ti#s:
1ta$ "onne"ted to the supporting foot and avoid t%isting the &nee. Allo% $our e$es to
softl$ ga>e in the dire"tion $ou are fa"ing) al%a$s &eeping the palms of $our hands in
$our peripheral vision.
18! Settling and ,alancing Qi (Sao Gong!
9efore going into the ne!t of the Qi Gong set) %e %ant to introdu"e an important
e!er"ise to settle the Qi. .t also helps %ith grounding and "onserving an$ energ$ $ou
have generated from $our pra"ti"e) "alming the mind and the nervous s$stem.
Although this e!er"ise is the last one in the Qi Gong set) %e am introdu"ing it no%
#e"ause) at the end of ever$ pra"ti"e $ou should do this e!er"ise. This e!er"ise helps
#ring Qi do%n the "entre line #a"& to the (o%er Can Tian) %here it "an #e stored.
1. 1tand in a rela!ed and Duiet stan"e %ith the feet shoulder %idth apart. 7alms
fa"ing up %ith the finger to%ards one another #ut not tou"hing. 7alms a#out
the same height as the %aist.
2. 4aise the palms up to the height of $our heart and gentl$ raise the heels too
*#reathe in+.
2. Turn the palms %hen the$ get to the height of $our heart and #ring them do%n
again *#reathing out+. 5eels "ome do%n to the floor as $ou do this.
4epeat this e!er"ise at least si! times after ea"h pra"ti"e session.
QIGONG: (Exercises ; 18 of Tai Chi Qigong!
;! <&shing <al5s
.n this movement %e turn the %aist and push out%ards %ith the opposite palm. 'e
fo"us our intent gentl$ into the palm) %ithout tensing the #od$.
/e$ %ords0 Connect the t&rn of the )od3 *ith the 5o6e5ent of the ar5/
1. 1tand %ith $our feet shoulder %idth or slightl$ %ider. 1lightl$ #end and soften
$our &nees) &eeping $our #a"& straight and upright. 5old $our hands loosel$ at
$our %aist) the #a"& of the right hand resting in $our left palm.
2. Turn to the left) #ringing $our left hand #a"& to $our %aist *palm fa"ing do%n+. At
the same time push $our right palm out in front of $ou as $ou turn $our %aist to the
left *#reathing out+.
2. 'ithdra% $our hands #a"& to the starting point *this time the #a"& of the left hand
resting in the right palm+. 9reathing in as $ou return to the "entre.
3. 4epeat the movement on the other *right+ side.
<&shing <al5s Training Ti#s:
Tr$ not to lean or push $our shoulders for%ards and allo% the movement to "ome from
the "entre of the #od$.
1=! Clo&d -ands
'e #egin %ith the palms fa"ing the mid line of the #od$ at 5eart level and lo%er Can
Tian level. 'e turn to the side and turn the palms as if holding a #all. 'e s%ap the
hands and turn in the opposite dire"tion.
.f $ou have diffi"ult$ moving #oth hands together at the same time) $ou "an pra"ti"e
one hand at a time) graduall$ moving #oth hands %hen $ou feel more "omforta#le
%ith the movements.
/e$ %ords0 >l*a3s t&rn in the direction of the &##er #al5/
1. 1tart %ith $our feet shoulder %idth apart or slightl$ %ider) the &nees slightl$ #ent.
5ands as sho%n.
2. Turn $our %aist to%ards $our left turning #oth palms over so the$ fa"e one another
*as if $ou %ere holding a large #all of light #et%een $our palms on $our left side+.
2. Allo% $our left palm to "ir"le do%n and the right palm to rise up until the$ are at
the level of the Can Tian and "hest respe"tivel$.
3. Turn to the front %ith #oth palms fa"ing in) as sho%n.
:. Turn to the right and hold an imaginar$ #all *right hand on top+.
4epeat the pro"ess #$ s%apping the hands again and turning #a"& to the original
position et".
Clo&d -ands Training Ti#s:
9reathe naturall$ in and out through the nose. There is no set seDuen"e to the
#reathing in this e!er"ise.
This is one of the more "ompli"ated movements) #ut it is %ell %orth persevering %ith
it. Allo% $our movements to flo%.
11! To&ching the Sea, "oo2ing at The S23
'e #egin in a F9o%F stan"e *Tai Chi 1tan"e+and pla"e the hands over Gu1an(i) the 2
Hile a"upun"ture point *1toma"h 2;) #elo% the &nee+. Hoving #a"& %e open the arms
out%ards) as %e go for%ards %e #ring the palms #a"& the 2 Hile 7oint. This e!er"ise
"an revive $our Qi and help strengthen the legs and stoma"h Qi.
/e$ %ords0 O#ening and closing/ ?ee# the )ac2 straight/
1. Adopt a @9o%A stan"e) feet appro!imatel$ shoulder %idth %ide) %ith the right foot
for%ards and the left foot at 3: degrees. 9egin %ith $our %eight in the #a"& *right+
leg) the arms opening out a#ove $our head) palms fa"ing for%ards. 9od$ upright)
&eeping the front foot on the ground) #reathing in.
2. 1hift $our %eight to%ards the front *right+ leg. As $ou do so) lean for%ards and
do%n%ards) rela!ing $our arms do%n in front of $ou until the$ "ross over ,ust #elo%
$our *right+ &nee.
9reathe out as $ou go for%ards and in as $ou go #a"&. 4epeat several times) than
"hange sides.
To&ching the Sea, "oo2ing at The S23 Training Ti#s:
Avoid t%isting the &nee or pushing the &nee #e$ond the toes. As $ou shift the %eight
#a"&) ma&e sure $ou donFt lean #a"&) putting pressure on the lo%er #a"&.
1$! <&shing The @a6e
5ere %e align the points 5egu *(arge .ntestine 3+ and ?un Hen *(ung 2+. 'e push
for%ards %ith the out #reath and sin& #a"& %ith the in #reath. 'e also raise the heels
and toes in order to stimulate the /idne$ Qi *via /idne$ 16?ong Quan+.
/e$ %ords0 >llo* the hands to )e soft and the -eg& <oint to )e o#en and
relaxed/
1. As %ith the previous e!er"ise) adopt a @9o%A stan"e) feet appro!imatel$ shoulder
%idth %ide) this time %ith the left foot for%ards and the right foot at 3:
degrees. The toe of $our front *left foot+ is raised off the ground. (ift #oth hands
to shoulder height) #ringing them to%ards $our "hest) so that the 5egu *(arge
.ntestine 3+ and ?un Hen *(ung 2+ points fa"e one another.
2. 9egin pushing for%ards) #ringing the %eight into $our front *left+ leg as $ou
#reathe out.
2. 1hift all $our %eight onto $our front *left+ leg) straightening the leg and raising
the heel of $our right foot off the ground.
3. As $ou #reathe in sin& #a"&) transferring $ou %eight into $our #a"& leg) raising
the toes of $our front *left+ foot.
:. As %ith the previous e!er"ise) perform several times and then repeat on the
other side.
<&shing The @a6e Training Ti#s:
1ense the "onne"tion #et%een the 5egu and ?un Hen points. Allo% the movements to
#e smooth) avoiding an$ sudden "hanges.
1'! Al3ing <igeon
'e #egin %ith the %eight for%ards in the front leg %ith the arms in front of us %ith the
palms fa"ing in%ards *aligning the (ao Gong points+. As %e sin& the %eight #a"& %e
open the arms out%ards *in #reath+ as %e go for%ards %e #ring the arms in%ards *out
#reath+. This emphasises flo% of Qi in the arms and opens the "hest and lungs.
/e$ %ords0 O#ening and closing
1. Adopt a @9o%A stan"e) feet appro!imatel$ shoulder %idth %ide) %ith the left foot
for%ards and the right foot at 3: degrees. /eep $our front foot firml$ planted on the
ground. -pen $our arms out to the side a#out shoulder height) palms fa"ing for%ards.
*#reathing in+
2. 1hift $our %eight for%ards) "losing $our arms as the %eight "omes into $our front
*left+ leg. Allo% the heal of $our rear leg to "ome off the ground *#reathing out+
2. 9reathe in again as $ou dra% $ou %eight #a"&) opening $our arms out again *as in
1) a#ove+. 4epeat the movement several times and then repeat on the other side.
Al3ing <igeon Training Ti#s:
(oo& for a sense of opening rather than stret"hing %hen $ou open out the arms %ith
the in #reath.
1.! <&nching
.n a shoulder %idth stan"e %e ma&e rela!ed fists at the hips. 'ith the out #reath one
fist "omes for%ards and %ith the in #reath %e #ring it #a"&. 'e "ontinue %ith the
other fist.
/e$ %ords0 ?ee# the ar5s relaxed/ Aoc&s the intent do*n the ar5 to the fist/
1. 1tart %ith $our feet slightl$ %ider than shoulder %idth apart) holding $our fist gentl$
at %aist level) palms up.
2. 7un"h gentl$ for%ards %ith alternate fists) letting $our fist rotate as it moves
for%ards.
<&nching Training Ti#s:
/eep $our shoulders rela!ed) and the el#o%s slightl$ #ent. /eep $our #a"& straight and
$our attention for%ards in the dire"tion of the fist.
10! Al3ing @ild Goose
As %e #reathe in %e "ome up) as %e #reathe out %e "ome do%n *sin&ing6melting+.
This is a ver$ simple #ut effe"tive e!er"ise for "alming the nervous s$stem.
/e$ %ords0 The 5o6e5ent feels li2e a )ird in flight/
1. 1tand naturall$ %ith the feet shoulder %idth apart) arms rela!ed #$ $our side.
Gentl$ raise $our arms from the shoulder follo%ed #$ the el#o%s) %rists) and fingers
until $our arms are level %ith $our shoulders *#reathing in+.
2. Gentl$ rela! $our arms allo%ing them to flo% do%n from the shoulder) el#o%s)
%rists) and fingers #ending $our &nees slightl$ *#reathing out+.
Al3ing @ild Goose Training Ti#s:
9e "areful not to loose $our "onne"tion to the ground. Allo% an$ tensions to melt
a%a$ %ith the out #reath.
17! T&rning "i2e > @heel
'e ma&e "ir"les %ith the arms #$ turning the hips) starting from a lo% position *as lo%
as is "omforta#le+. 'e do this slo%l$ for a fe% turns then reverse the dire"tion.
/e$ %ords0 ?ee# the distance )et*een the hands the sa5e thro&gho&t/
Note Although) if pra"ti"ed "orre"tl$) this e!er"ise "an help relieve #a"&a"he) it is
important to go gentl$ and never overstret"h *espe"iall$ if this "auses dis"omfort or
pain+.
1. 1tand naturall$ %ith $our feet shoulder %idth apart. 9end for%ards as far as feels
"omforta#le %ith $our hands to%ards $our toes.
2. 1lo%l$ s%ing $our arms to $our left side allo%ing $our right hand to "ross in front of
$our #od$.
2. Continue this "ir"ular movement out to $our left side.
3. Continue the movement until $our arms "ome a#ove $our head %ith the fingers
pointing up to the s&$.
:. Continue the movement do%n to the other *right+ side.
Complete the "ir"le and repeat several times then repeat in the other dire"tion.
T&rning "i2e > @heel Training Ti#s:
Allo% the #od$ to rela! as mu"h as possi#le. Hove from the hips6"entre of the #od$.
18! 1arching @hile ,o&ncing > ,all
This is ideal for improving "oordination and re#alan"ing the #rain. 'e "onne"t
movements of the hand to the foot) alternating #et%een one side and the other.
/e$ %ords0 Tr3 to feel that the hand and foot are act&all3 connected/
1. 1tand naturall$ and rela!ed %ith the feet shoulder %idth apart) palms fa"ing #a"&.
9egin to raise $our left hand and foot together.
2. .n this movement $our hands move gentl$ up to a#out shoulder height at the same
time as $ou raise $our &nee) so $our thigh "omes up to the hori>ontal. 4epeat on the
other side) "ontinuing the mar"hing a"tion raising the same &nee and hand.
2. This e!er"ise "an #e e!tended further to raise the opposite &nee and hand. This
"an #e fun and reall$ tests $our "oBordinationI
1arching @hile ,o&ncing > ,all Training Ti#s:
Ta&e $our time at first) graduall$ in"reasing the speed.
18! Settling and ,alancing Qi (Sao Gong!
This e!er"ise helps #ring Qi do%n the "entre line #a"& to the (o%er Can Tian) %here it
"an #e stored.
1. 1tand in a rela!ed and Duiet stan"e %ith the feet shoulder %idth apart. 7alms fa"ing
up %ith the finger to%ards one another #ut not tou"hing. 7alms a#out the same
height as the %aist.
2. 4aise the palms up to the height of $our heart and gentl$ raise the heels too
*#reathe in+.
2. Turn the palms %hen the$ get to the height of $our heart and #ring them do%n
again *#reathing out+. 5eels "ome do%n to the floor as $ou do this.
4epeat this e!er"ise at least si! times after ea"h pra"ti"e session.

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Guide to Qigong

Tai Chi Nation 2008 2010. All rights reserved.

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