Qi Magazine ERR eeQi Magazine is produced by the following team: Michael Tse Martin Lavelle Darryl Tam Chris Thomas Irmgard Niermann Terry Ryan We encourage our readers to contribute articles or questions for possible inclusion in future issues. The front cover shows the famous QiGong teacher: Yang Mei Jun Qi MagazineContents Introduction QiGong, Now and Then Intrinsic Nourishing Exercises Exercises for the Organs of the Head Eighteen Movements of TaiJi QiGong Location of Acu-Points for DaYan QiGong (15' 64) A Brief History of Wing Chun Wing Chun Seminar Chen and Yang TaiJi Questions & Answers Information about Classes Qi Magazine Issue 1 Page 1 19 21Introduction Dear Qigong supporters Firstly, | wish to thank all of you for supporting Qigong and Chinese health exercises, over the past three years since my arrival in England. | have decided to publish this new magazine devoted to Qigong and related Chinese arts because | want more people to understand and to get benefit from Qigong, by improving their health and develop to their full potential. A lot of people who practice Qigong have questions, but are unable to find the answers. Sometimes they are mislead by books written by people who do not fully understand Qigong,consequently some practitioners consider quitting! On the other hand there is not much literature or information on Qigong, and this magazine aims to change that by revealing the secrets of Qi internal development and health. Why do some people live longer? Why do some people get ill very easily? Why do many people get old at only 40 or 50? \f we can understand our Qi we can all live much longer lives. | believe that the 90's is the decade for health. We should try to understand our health potential and search for long life. | want everyone to have more information and contact with each other, and | hope that this magazine will attract other Qigong or Taiji masters, who have similar aims of promoting awareness and development in these arts. | sincerely hope that Qi Magazine attracts a worldwide readership and results a greater understanding and discussion of Qigong. Qi Magazine will be distributed in Great Britain, United States, Sweden and Canada, and translated into German for readers in Germany, Switzerland and Austria. | hope that it will become known as an unbiased magazine and raises the awareness of the general public and the knowledge and skills of Qigong practitioners everywhere. (\ Yours truly \K jal \ Michael Tse Qi Magazine Issue 1 Page 2QiGong , Now & Then Qigong can trace its history back over 3000 years. How can exercises formulated so long ago still have a place in the modern world in which we live? Today, Qigong is recognised by many as an effective means of maintaining good health and curing disease. Even in the time of the Spring and Autumn, and Warring states (770-221 BC), Qigong had a high level of importance. The Yellow Emperors Manual of Internal Medicine written in the fourth century BC refers to Qigong. Qigong exercises were already being practiced when Greece was holding its first Olympic Games (776 BC), whilst the Celts were invading Britain (800 BC) and even before the birth of Confucius (551 BC). Developed by the early Taoists, Qigong evolved through careful study of the natural surroundings and wildlife. The gait of the bear ,the tiger prowling :the bird stretching its wings etc. el TS Bi ® The Ancient Taoists observed that the animals were able to keep themselves healthy. This observation coupled with a knowledge of internal energy (qi), they devised exercises to regulate breathing in co-ordination with the movements of the body. It was found that exercise alone could not bring about balance and harmony within the body. Following the principal of Yin and @ Yang, if movement is Yang, then stillness being Yin is necessary to achieve the balance. Stillness in the form of meditation. Qi Magazine Issue 1 Page 3QiGong, Now & Then Gaunzi, a book, written in 300 BC notes: ‘achievement of meditation will improve the general fitness of the four limbs, and this will in turn accumulate abundant energy and vigour in the body."* What role if any, can exercises formulated in these ancient times play in our world, steeped in science and technology? Is there a place for ancient healing exercises or have they been overtaken by the wonders of modern medicine? For those who are healthy, modern medicine offers little or nothing to maintain a healthy balance. Without some form of maintenance the body will eventually become weak and*unhealthy. It is only when we are ill that we go and see a doctor. We never go when we are healthy! With the wide spectrum of drugs and medicine available today, there are still many conditions and illnesses that are incurable. Many drugs have side effects, so whilst curing one problem create another. Better not fall ill in the first place. Daily practice of the Qigong exercises and meditation build up the qi and can keep the body in balance and prevent illness. Our modern lifestyle creates stress and tension. Coronary heart disease is common in this country. The effects of Qigong have been proven to be beneficial to patients suffering from angina and also those suffering from Hypertension (high blood pressure). There are even optimistic reports that the condition of some cancer patients can be improved! Insomnia, Lumbago, Hepatitis and other conditions have been eased and alleviated by performing Qigong exercises. Jt Qigong is an excellent way of keeping fit and improving ones health. It is suitable for all, young, old, weak or strong all can benefit. It has been described as a process of “self rejuvenation". Now, as much as any other time in our history we need to turn to the healing art of Qigong. In order to go forward, we must first go backwards. By using this ancient skill we may prepare ourselves for the stresses of living now and in the future. by Sue Johnson Qi Magazine Issue 1 Page 4Intrinsic Nourishing Exercises These exercises will calm the mind and sympathetic nervous system, stimulate the internal organs and restore your balance. They can improve the condition of those with problems such as high blood pressure, heart disease, insomnia and neurasthenia (a problem concerning the nervous system). Massage 1. Rub the hands together until they feel hot. 2. Massage the Tai Yeung points with the hands, rotating nine times first in an anti-clockwise direction, then in an clockwise direction.(fig.i) 3. Interlock your fingers together (fig.ii) and hold the back of your neck. Move your head back a little and massage the neck by moving the hands left to right. Repeat nine to eighteen times. 4. Place your right hand on the left side of the chest. Massage up and down nine times (fig.iii). Repeat on the opposite side. This exercise is especially good for easing backache (Lumbago) and feelings of nausea. 5. Men place the left hand on the navel and cover it with the right hand. Women place the right hand on the navel and left on top. Massage 24 times in a clockwise direction. (Pin. i) (Fig. ii) (Fig. iii) Qi Magazine Issue 1 Page 5Intrinsic Nourishing Exercises Natural Standing Position. 1. Stand with the feet parallel, about shoulder width apart. 2. Face forwards and relax the neck. Thus the Pak Wai points straight up. - 3. Gently close the eyes and mouth. 4. Keep the tongue lightly touching the roof of the mouth. 5. Relax the shoulders and elbows. 6. Relax the chest and back. Make sure you do not bend the back. 7. Relax the waist and legs. 8. Stand relaxed and slightly concentrate the mind on the Dantien an area inside the body about 3cm below the navel. Sitting Posture. Sit as far forward on the chair as is comfortable. Keep the back straight and feet about shoulder width apart. The lower legs should be perpendicular to the ground with a 90 degree bend at the knees. This may require the chairs height to be adjusted. Other details are as in the standing posture. Supine Posture. Lie flat on your back. Slightly raise the head with a pillow or cushion. Straighten the legs and arms and lie naturally. Qi Magazine Issue 1 Page 6Intrinsic Nourishing Exercises Strength Posture Similar to Supine Posture. Raise the head about 20 cm using a pillow or cushion. Put something under your shoulders and back to form a slope with your upper body. Straighten the legs and arms, place both palms on the thighs. Lying Sideways Lie on your side. Bow your head a little. Keep your head and neck in place with a pillow. Slightly bend your back. ff you lie on your right side, stretch the fingers of your right hand place it on the pillow about 5 cm from your face, with the palm facing upwards. Extend your left arm and fingers naturally and put the paim on your left thigh. Stretch your right leg naturally. Bend your left leg with about a 120 degree at the knee, and put it lightly on your right leg. If you lie on your left side, reverse the positions of your limbs. Concentrate your mind on the Dantien. This will keep your mind calm and your internal organs active. Qi Magazine Issue 1 Page 7Intrinsic Nourishing Exercises A person usually begins with the lying posture. You can choose the Supine position or lie on your left or tight side according to your habits and malady. A patient suffering from a Peptic Ulcer, Chronic Gastritis or Gastroptosis should lie on the right side. This is because the Duodenum is in the right side, where the contents of the stomach are easily evacuated. The lying and sitting postures may be practised alternately or separately. The Strength Posture should be practised at a later stage to add strength to the body. The Ending Exercise, (Sau Gong) Imagine all the vital energy is concentrated at the Dantien, then it disperses to every part of of your body such as the head, hands and feet. Rub your hands together until they are hot. Place the forefingers at the Ying Heung points. 'Wash’ the face three times. Finally open the eyes. by Michael Tse Qi Magazine Issue 1 Page 8Exercises for the Organs of the Head The organs on the head are referred to in Traditional Chinese Medicine as the seven apertures or openings. Namely the nostrils, eyes, ears (each with two openings) and the mouth which includes the lips, teeth, tongue, and pharynx. These are important organs to ones life and looks, and the Chinese people have since ancient times evolved ways to keep them fit and to prevent diseases as well as to maintain good looks. Detailed descriptions can found in the Nei Jing, and the Yellow Emperor's Manual of Internal Medicine, which is the oldest extant Chinese medical book written some two thousand years ago. Following are some simple ways to keep these organs in good condition. 1 The Nose. The nose governs respiration. Through the nostrils filthy air is exhaled and fresh air inhaled. -It is the common belief that the nostrils should be big enough; for example, a horse with big nostrils has staying power and does not gasp for breath galloping a short distance. This is because the big nostrils facilitate the inhaling of air. The same is true of human beings. Another point is that the nostrils should face downward to avoid taking in dirt directly. Apart from respiration, the nose has another function, which is to warm up the air going into the body so as to prevent the lungs from being irritated by the cold air. But when the nose is stuffed up after catching a cold, it will fail to function as a warmer and a filter for incoming air. The result might be lung infections which may sometimes lead to serious illness, especially for the aged. Some people wear veils or masks made of a parchment or silk to protect the nose and mouth which are exposed to the cold. In the case of a stuffy nose caused by a cold, using a hot compress, steaming with boiling hot liquid medicine or smoking with medicinal herbs may be of help. These methods are good for increasing the blood circulation in the affected area. Washing the face in cold water can also increase resistance against cold. Qi Magazine Issue 1 Page 9Exercises for the Organs of the Head Pressing , massaging or rubbing the acu-points yingxiang (on the naso-labial groove) and juliao (below the nostril) and other movements have similar effects. To strengthen its functions, one may pinch the nose with the fingers for a while and then take a deep breath, or one may press one side of the nose to clear the passage on the other side. Meanwhile care should be taken to co-ordinate the respiration and body movements. For instance, one may bend the body forwards and backwards or turn the head and upper body, first to one side and then the other. Keep the mouth shut during these movements and only open it during short breaks. Face away from the wind while doing the exercises and there will be a comfortable feeling. Except for the nostrils the tip of the nose is immobile outwardly, and it moves only as the head or body turns. Actually its movement never ceases, and is in co-ordination with the lungs throughout ones life. If the co-ordination is good, the effect of the exercise will be better. 2 The Mouth, The mouth is a vital organ: the tongue tastes the food and determine whether it is suitable for eating; the teeth bite and chew the food; and the salivary glands secrete saliva to lubricate the food during chewing and aids digestion. As a Chinese saying-goes: “Illness enters the body through the mouth and trouble emits from the mouth.” As a matter of fact , illness can be prevented from entering the mouth if proper care is taken ; as for trouble from the mouth, the brain should bear the chief responsibility rather than the tongue. Qi Magazine Issue 1 Page 10Exercises for the Organs of the Head Exercises to strengthen the functions of these organs have been practiced since remote antiquity in China. For instance, moving the lower jaw up and down helps blood circulation. Gritting the teeth when men urinate is said to be able to strengthen the teeth and benefit the kidneys. When the mouth is dry, press the upper palate and incisors with the tip of the tongue to facilitate the secretion of saliva. Bulging and contracting the cheeks alternatively will achieve the same purpose. These exercises will be more effective if they are co-ordinated by proper breathing and physical exercises. The appearance of the mouth often indicates certain diseases in the body. When a child is stricken with meningitis and tetanus, his (her) mouth remains Open all the time. A distorted mouth shows facial palsy. If a baby lolls out its tongue and draws it back in alternately, it shows the baby has trouble in its digestive tract. If the tongue curls up, it shows the acute infectious disease has reached a serious stage. The pharynx governs the swallowing of the food while the larynx governs respiration and speech. The latter is a rhythmic, ceaseless motion, and when talking, its burden is increased. To strengthen and develop their functions, people do special exercises. To improve their voice, for instance, singers Practice singing in co-ordination with slight body movements, the secretion of saliva from acu-points on the tongue, and gentle respiration. The [i:], {c] and [e:] sounds opera singers utter during practice in the mornings can help exercise both the larynx and vocal cords. Doctors of Chinese medicine often advise patients suffering from chronic laryngitis to utter these sounds as a means of restoring its functions. 3 The Eyes, Yor The Chinese people have devised many ways to safeguard their eyes and eyesight. On one hand, one can give them a rest by closing them, with the body and mind relaxed. On the other hand, one can strengthen their function by looking a distant mountains, counting trees ” or the tiles on the roof from left to right and vice versa or concentrate the eyes to observe moving objects. Qi Magazine Issue 1 Page ttExercises for the Organs of the Head It is said that in some places in China, old people who have retired keep their eyes fit by trimming the withered leaves of Cattails. As green is salubrious to the eyes, sorting out the withered leaves and trimming them helps improve the eyesight. In Inner Mongolia where the grasslands extend for miles on end, the old who are used to looking at the grass all day enjoy good vision. In addition, massaging the muscles around the eyes and pressing the acu-points connected with the eyes, or rotating the pupils can be equally beneficial to the eyesight. Some people sharpen their eyesight by watching the stars at night, which is also a way of military training. 4 The Ears. The ears cannot move by themselves except for a few people whose helixes are movable. The eardrum will become weak in an immobile state. To maintain good hearing, one may pinch the nose or pump air into the nostrils to exercise the eardrums . To keep the head clear one may cover the ears with the palms and percuss the back of the head with the index fingers. In addition, uttering the sounds [Hau] while walking up a hill, can adjust the eardrums; this has the same effect as chewing when a plane takes off or lands. An old man used to climb up a long flight of steps to the Pavilion of the Fragrance of Buddha (Fo Xiang Ge) in the Summer Palace in Beijing early every morning with a walking stick. As he did so he uttered [ai] when his left foot landed and [hau] when he put his right foot down, and following these two sounds he tapped his stick on the ground. He said he did not feel tired and short of breath or sore in the legs in this way. His heartbeat was normal when he reached the top of the hill overlooking Kunming Lake about a hundred metres below. The secret perhaps is to raise the Qi to the upper body, so to reduce the pressure on the legs which bear all the load of the movements. by Geng Jianting Qi Magazine Issue 1 Page 12Eighteen Movements of TaiJi QiGong Taiji Qigong is a very popular in China. It has been used in Hospitals, taught in schools and on TV. Through daily practice one can build up ones energy (Qi) and improving their health. Here we begin a series teaching these exercises. 1 Standing Position. Balances the blood pressure. Strengthens the heart. Eases arthritic conditions. 2 Opening The Chest.. Good for easing depression. Helps Insomnia. Eases Hypertension. 3 Rainbow Dance. Balances the blood pressure. Strengthens the digestive system Helps stomach ache. Qi Magazine Issue 1 Page 13,Acu-Point Locations for DaYan QiGong DAYAN QI GoNG Firat 64 ‘Acu-point chart Tons 21 LIAO (pups) crevice) TAY YANG <"Gall Bladder ch. s piaaa " XIN TONG (glabellay SKY EYE = extra point YING xIENG (welcome fragrance) __ = large intestine chy (es SHEN ZHONG middle chest) ren ch. or war _—— (energy sea) DAN TIEN = ren ch. DAT mar (elt channel ~ gall bladder ch. ecu (connected veiieys) 7 large intestine ch, LIENG gu AN ridge) = stomach cn. Qi Magazine Issue 1 Page 14Acu-Point Locations for DaYan QiGong BAT nur (hundred convergences -du ch. ms » vu ZHEN (ade occiput) ~Vurinary bladder ch. MING MEX (gate of lite) 7 eu che SHEN SHU (xsdney anu) ~ urinary bladder ch. NEI QUAN (inner pas spericardium ch. WUAN TIA (circular Jump) gal} bladder ch. TAO GONG (laboured palace) + pericardium ch. oe ‘LING QUI Tring eg ~ gail biadde! ye ing) ch: oo nur vin (converging yin) . fSyen che Qi Magazine Issue 1 Page 15A Brief History of Wing Chun The origins of Wing Chun have been traced back to the Sui Lam (Shaolin) Monastery, Honan Province China. Legend has it that the monastery was destroyed by the ruling Manchu Government, who feared the famous “Boxing Monks”. Amongst those to escape the fire was the Buddhist nun Ng Mui. She took refuge on Tai Leung Mountain. There she met and befriended Yim Yee and his daughter Yim Wing Chun. Yim Wing Chun was being harassed by a local bully, who atlempted to force her to marry him, although she was betrothed to Leung Bok Chau. Ng Mui learnt of this and taught Yim Wing Chun a method of Kung Fu in order that she be able to defend herself. She trained very hard and mastered the techniques. She then fought the bully and defeated him, and so was able to marry her betrothed. So came about the method known as Wing Chun Kung Fu. Wing Chun is a Yin Method. Wing Chun is very effective against adversaries who are stronger and more aggressive. s This is a result of the system Co d originating from a woman, thus g, Wing Chun is a yin technique. a The techniques are to deflect and parry in order to use less energy to defeat an opponent and so the system is suitable for both men and women. The genuine skill in Wing Chun comes about through Chi sau practice (sticking hands). Through Chi Sau, sensitivity is built up, and it is thus possible to sense the movements of your training partner. Persistent practice enables the principles of Wing Chun to be quickly understood and put into practice. When a high level of sensitivity has been acquired the exercise can be performed blind folded, or using just one hand to defend against a Partner using two. by Darry! Tam Qi Magazine Issue 1 Page 16Wing Chun Seminar On his recent visit to Britain, Grand-Master Yip Chun gave a series of seminars on the art of Wing Chun. For many years he has impressed Marital Artists of all types with his skill and ability to teach. It is recognised that he has inherited his late father, Wing Chun Master Yip Man's skill. With his students throughout the world he continually develops the treasures of Wing Chun. Although now in his late sixties, Yip Chun is still very active in teaching Wing Chun, Passing on his skills and knowledge to new generations of practitioners. It is,of course, important to practice Wing Chun in the correct way. Many People practice Wing Chun, some for many years. However many fail to catch the essence of Wing Chun and in doing so limit their skill. Some use too much energy during sticking hands practice, which they consider a means of fighting and so in turn develop an aggressive nature that is not true Wing Chun. Some perform the forms incorrectly. By using too much energy they find themselves tired and short of breath. Such practitioners fail to understand the relaxation and utilisation of energy in Wing Chun. Wing Chun techniques originated from a woman, she used these techniques to defeat a strong aggressive male opponent. This then is where the true skill in Wing Chun lies, for a weaker person to defeat a stronger person. ‘ Leaming Wing Chun correctly is leaming Wing Chun for lite!” Even now at 66 years of age Grand-master Yip Chun’s skill surpasses all. He holds occasional seminars open to all Wing Chun practitioners who wish to increase their knowledge of the real Wing Chun techniques, ranging from the First Form through to the Wooden Dummy, Pole and Butterfly Knives. by Darryl! Tam Qi Magazine Issue 1 Page 17Chen and Yang TaiJiQuan When people think about TaiJi, the image of slow exercises performed by old people is what most readily comes to mind. The tranquil, uniform speed seems so unrelated to western ideas of exercise, and so far removed from a martial art, that claims for its literal translation :"Supreme Ultimate Boxing" seem greatly exaggerated! To solve this puzzle, it is helpful to have an historical perspective on the origin of TaidJi. Yang LuChan(17799-1872) was taught TaiJi, Pushing Hands and Weapons by a famous master of Chen family :Chen ChangXing. After thirty years, Yang left the Chen family village, in Henan province, to teach Taidi in Beijing. In order to popularise TaiJi and make it more accessible, he gradually deleted the difficult actions which involved jumping, leaping, explosions of strength and foot stamping. Yang's grandson, Yang ChenFu continued this trend to develop what is known as the ’Big Frame’ of Yang style TaiJi.Yang ChenFu should be given full credit for the continued popularisation of Taivi. The Chen family style of TaiJi still retains its original forms, complete with the vigorous explosions of energy. The first set of the Chen old style contains the twining ‘silk reeling’ energy and the changes of tempo and vigour which truly gives a balance of yin and yang which seems to be missing from the more tecent styles. For students who already possess some knowledge of the other schools, practising Chen style TaiJi is extremely interesting. They begin to appreciate how their old style was devised, and fill in the missing details. But be warned; your old style may well come to feel so dull and uninteresting in comparison that, like me, you will become "hooked’ on Chen style TaiJi! by Terry Ryan Qi Magazine Issue 1 Page 18Questions & Answers David Robertson, Manchester Class. There is as | understand no upper age limit for learning Qigong. But is there any lower limit on how young you can start learning? uw There is no physical limit which stops the young trom practising. However young chiloren should only begin practising when they are able to understand what it is they are doing. Thus the lower limit is different for each individual chile There are cases of chiloren practising as early as seven years of age, but basically they can begin as soon as they are able to understand, This is usually decided by their teacher. Norman Drombrowski, Prestwich Class. Why is there a 1st 64 and a 2nd 64 ? What are the additional benefits that you gain from the 2nd 64? For instance why not just perform the 1st 64 moves twice over? The 1st 64 movements heals and strengthens the boay of injury and whness brought about by everyday lite. In terms of the |-Ching Ba Gua, the 71st 64 deals with the postnatal body, re injury or ness we suffer after we are born. The 2nd 64 relates to problems which we are born with, te the prenatal body ( tom the /-Ching 82 Gua). We may be born with weak lungs, heart, liver etc. The 2nd 64 helps all such conditions. Thus we must fist complete the 7st 64 and reach a point where the body is free trom everyday injury and iness je the Postnatal body ts strong. We can then complete the 2nd 64 and strengthen the prenatal body. It you can complete the whole 128 movements without feeling tired then your body has reached a state of balance. If you are not strong enough to complete the whole exercise then it is better that you just practice the 1st 64. So when we practice we must take into account our physical condition because the exercise is so long! Actually 1st 64 and 2nd 64 are misnomers. The movements should realy be termed the Beginning 64 and the Last 64. It is often asked “Why 1s there no 3rd 64 and so on?” Actually there is! You can pertorm the beginning 64 for the Ist time, the 2nd time, the 310 time etc and likewise with the Last 64. Qi Magazine Issue 1 Page 19Questions & Answers Fran Kershner, Hazel Grove Class. Atter some of my classes, | find it very difficult to get to sleep. | feel very energetic and focused, but at 4am | would rather be asleep. Olterent people have different reactions to the practice of Qigong. Some feel tired and some feel very energetic. Those who feel tired are weaker, their bodies don't have enough energy, they are too Vin. Those who feel energetic already have 2 lot of energy, and are typically very active. Qigong stimulates their energy which their bodies are not used to. So they are unable to sleep. These people are too Yang. Regular practice of Qigong will bring about balance in bot Vin and Yang. So those who ate more Yin will not reel so Wed, and those who are too Yang will be able io calm down and since their bodies are balanced will be able to sleep. Paul Wilkins, Hazel Grove Class. \s it all right to meditate without doing any Qigong exercises first? Meditation is part of Qigong and so is a Qigong exercise. However if you go to mediate straight away you may feel tired and sleepy. This is because the 4oay's energy is low. Theretore it is better to first do some movements to smooth the Qi, and open the acupuncture poinis. However, if because of the “ack of time or space you are unable to do some movements then you can just meditate. If you have any questions, comments, or would like to contribute original material for possible inclusion in future issues, please send them to Micheal Tse at Qi Magazine. If you wish to have your material returned, please enclose return postage. Qi Magazine ‘issue 1 Page 20Lao Tse Qi Magazine