Qi Gong - Exercise Set - Nine Movements | Tai Chi | Qi

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

Cloud Hands

Chi Kung Exercise Set - Nine Movements
By

Temple Chi Kung

Michael P. Garofalo
November 10, 2003

Cloud Hands - Yun Shou

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

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

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

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

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

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

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

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

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

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

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

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

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

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