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									Beginners Guide to Understanding Qigong




  Authentic Chinese Qigong – No Mysticism, No Secrets
               http://qigongexercise.net
Beginners Guide to Understanding Qigong




             Beginners Guide to
          Understanding

          Qigong

                  Franklin Fick




  Authentic Chinese Qigong – No Mysticism, No Secrets
               http://qigongexercise.net
                Beginners Guide to Understanding Qigong




Copyright © 2012 Franklin Fick All Rights Reserved
All rights reserved. No part of this book may be reproduced in any form or by any means, electronic or mechanical,
including photocopying, recording, or by any information storage and retrieval system, without permission in writing
from the publisher or author.


Disclaimer
This book is intended for informational purposes only. The author(s) and publisher of this book disclaim all
responsibility for any liability, loss , injury, or risk, personal or otherwise, which is incurred as a consequence, directly
or indirectly from reading and or following the instructions contained herein.

This book is not designed to, and does not, provide medical advice. All content is for general informational purposes
only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Never
disregard professional medical advice or delay in seeking it because of something you have read in this book.

Please consult your physician before starting this or any
exercise program.




                      Authentic Chinese Qigong – No Mysticism, No Secrets
                                   http://qigongexercise.net
                     Beginners Guide to Understanding Qigong

Table of Contents
Introduction................................................................................................................................................7
Part 1- Qi....................................................................................................................................................9
      What is Qi?.....................................................................................................................................10
      Qi - The Basics................................................................................................................................11
      Qi According to Chinese Medicine.................................................................................................12
      The Six Functions of Qi..................................................................................................................13
         1. Transforming..........................................................................................................................13
         2. Transporting...........................................................................................................................13
         3. Holding..................................................................................................................................13
         4. Raising...................................................................................................................................13
         5. Protecting...............................................................................................................................14
         6. Warming.................................................................................................................................14
Part 2 - Qigong.........................................................................................................................................15
      What is Qigong?.............................................................................................................................16
      Types of Qigong.............................................................................................................................17
         1. Medical Qigong.....................................................................................................................17
         2. Specific Qigong.....................................................................................................................17
         3. General Health Maintenance Qigong.....................................................................................17
      History of Qigong ..........................................................................................................................18
      Qigong Theory................................................................................................................................19
         1 - Three Regulations.................................................................................................................19
             Regulate the Posture..............................................................................................................19
             Regulate the Breath...............................................................................................................19
             Regulate the Mind.................................................................................................................19
         2 - Natural and Relaxed.............................................................................................................20
         3 - Consistent Practice...............................................................................................................20
      Advanced Qigong Theory...............................................................................................................21
      Qigong Health and Longevity........................................................................................................23
         Qigong Promotes the Circulation of Qi and Blood....................................................................23
         Qigong helps to Relieve Stress and Tension..............................................................................23
         Deep Breathing has many benefits............................................................................................23
         Qigong keeps the joints strong and flexible...............................................................................23
         Qigong promotes better digestion and elimination....................................................................24
         Qigong promotes better sleep....................................................................................................24
         Qigong promotes the health of the Central Nervous System.....................................................24
Part 3 – Qigong Practice..........................................................................................................................25
      The Best Qigong System................................................................................................................26
      Qi Gong- should you mix and match different styles?...................................................................27
      Qi Gong- Fitness that can fit into any schedule. ............................................................................28
      Qi Gong: How to Find the Best Place to Practice .........................................................................29

                           Authentic Chinese Qigong – No Mysticism, No Secrets
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           Beginners Guide to Understanding Qigong
Qigong - An Exercise for Your Energy...........................................................................................30
Qigong is not Complicated.............................................................................................................31




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Beginners Guide to Understanding Qigong




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              Beginners Guide to Understanding Qigong

Introduction

In this report I am going to share with you the information you need to know about Qigong. It doesn't
matter if you are a complete beginner or if you have been interested in Qigong for a long time. This
report will present to you solid information about Qigong without any mysticism or talk about secrets.

So why is there a need for this type of report? The problem is that some people who teach or promote
Qigong make Qigong seem mystical or they try to convince their students that Qigong is something
secret or mysterious. By doing this these teachers can elevate their status, gain more devotion from
their students (customers), and can charge more money for their secrets. But the reality of Qigong is
very different. This report will clear up this confusion. If you are a beginner, then the information in
this report will give you a solid understanding and you will not be confused by other things you might
read or hear about Qigong. If you have some experience in Qigong, then this report will help you gain a
clearer understanding of what Qigong is and clear up some of the confusion that you might already
have.




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              Beginners Guide to Understanding Qigong




My name is Franklin Fick. I have practiced Chinese Qigong and Traditional Chinese Martial Arts for
over 20 years. I have a Masters Degree in Acupuncture and Traditional Chinese Medicine. I have been
a teacher of Qigong and Traditional Chinese Martial Arts for over 15 years. I have seen the benefits of
Qigong in my own practice, in my students, and also in my clinical practice of Acupuncture with my
patients.

Through my experience I have realized that many students suffer from incorrect ideas about Qigong
and this incorrect understanding keeps them from developing their practice and reaping the benefits of
Qigong. These types of misunderstanding are easily corrected but difficult to get to the public, because
it seems that people fantasize about the mysterious or search for a secret that once known will solve all
their problems. In reality Qigong is simple and the benefits of practice are available for everyone who
will take the time to learn correctly and to practice diligently.

My hope is that this short report will help those just starting on their path of Qigong practice and that it
might also help those people who have been at it a while but might now fully understand what Qigong
is. With this straightforward and honest information available I would love to see more and more
people start to experience the benefits that Qigong practice can offer.




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Beginners Guide to Understanding Qigong




                     Part 1- Qi




  Authentic Chinese Qigong – No Mysticism, No Secrets
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              Beginners Guide to Understanding Qigong

What is Qi?
The first question that a student has is – What is Qi?
The problem is usually that the student has a notion of what they think Qi is, what it should do, and
what it will do for them. Usually these preconceptions or belief about Qi are very convoluted and can
range from notions that Qi is some mysterious force or that it gives the practitioner superpowers. This
type of understanding does nothing to further the student's practice of Qigong, but instead will leave
them confused and disappointed when they don't experience what they expect.
Lets start with the basics- the Chinese character for Qi is 氣 and it is pronounced “Chee”, like the first
part of the word cheese.
Qi is not a mysterious force- even though we can not see it or measure it accurately with scientific
equipment. The best translation for Qi is energy and it is everywhere. We have it in our bodies, it is in
other living things, and all around us. If we feel energetic and full of energy, we can say that our Qi is
strong and if we feel tired and run down, we can say that our Qi is weak. Understanding Qi can be that
simple. If we are alive we have Qi, if our energy runs out, then we cease to live.




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              Beginners Guide to Understanding Qigong

Qi - The Basics
Here is the bare bones of what you need to understand about Qi.
When you are born you get what is called Prenatal Qi from your parents. You can think of this as your
genetic makeup. This is the base material from which you have to work with in life. This can not be
changed. This includes things like physical characteristics- height, bone structure, the state of your
organs (think about what is called genetic defects), etc. We also get what is sometimes called our
constitution. This is the base from what you have to work with in life.
After we are born we are nourished by what is called Postheaven Qi. Simply put, after we are born we
get energy and nourishment from two main sources: the air we breath and the food we eat. The air we
breath and the food we eat keeps us alive and healthy. These sources give us the nutrients and the
building blocks that we need to repair ourselves and maintain our health and well being.
So what this means is that we are born with a certain constitution and genetic makeup and throughout
our life we can keep ourselves healthy and at our optimal state through three different things: diet,
exercise, and lifestyle. All three of these things can either enhance our energy or deplete it. Qigong falls
under the category of exercise. And if you notice, that is only one of the three. In other words Qigong
can be a big part of keeping yourself healthy and functioning at an optimal state but it is only part of
the picture. Other parts of your life are also important- namely diet and lifestyle.
The practice of Qigong helps to keep the energy in the body flowing freely so that every part of the
body can get the energy and the nutrients that it needs to maintain itself, repair, and grow stronger.




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               Beginners Guide to Understanding Qigong

Qi According to Chinese Medicine
In the body, Chinese Medicine classifies all different types of Qi or energy. Usually the classification is
based on what the energy is doing. If the energy is performing a function in a certain organ, then it is
classified as the Qi or energy of that organ. So there are many different classifications or types of Qi in
the body because every aspect of our physical body, the muscles, tendons, ligaments, glands, organs,
etc all have a function, do something, or have energy. In addition our thoughts, mind, and emotions also
have energy, do something, or have a function.
So all in all that is a lot of different “types” of Qi that can can be differentiated and classified. But it
really is the function of energy that is being classified. In reality, energy is energy, it is all the same but
it has many different functions. In other words, Chinese Medicine classifies many different “types” of
Qi but these are not different “things" that can be put into a box and labeled, like here is a box of Qi A
and here is a box of Qi B, it is just a classification of the function of different aspects of the body.
The reason Chinese Medicine is so detailed in its exploration and categorization of the body is because
the goal of Chinese Medicine is to cure disease. There has to be a frame work from which to work from
when getting the body to heal itself from disease and disharmony. If a part is not functioning properly,
then the goal is to bring that part back to the way it needs to function for the entire system (body) to
function at its optimal state. This type of understanding of the body is also used in what is called
Medical Qigong, which is a part of Chinese Medicine.
For a regular practitioner of Qigong, the Chinese medical understanding of Qi and how the body
functions is a little beyond what you need to know. Actually, you can benefit from Qigong without
knowing anything at all about the theory. All you have to do is practice the exercises. Very simple
right? But yet many people will make it overly complicated.




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              Beginners Guide to Understanding Qigong

The Six Functions of Qi
In the body the function of energy or Qi can be divided into six different categories. Lets briefly
introduce these categories.

1. Transforming
      Energy or Qi in the body is responsible for carrying out transformational processes. In Chinese
      Medicine these processes include: the Spleen transforming the food we eat into the material that
      is utilized to nourish and repair the body, the Kidneys transform fluids, the Bladder transforms
      urine, the Heart transforms raw materials into blood. In a western sense we can look at any
      metabolic process as an act of transformation. Transformation takes place all over the body and it
      is one reason why Qi or energy is important.

2. Transporting
      Energy or Qi is responsible for transportation. In Chinese Medicine some of the different
      classifications of transportation include: the transportation of vital substances, the transportation
      of fluids, and the transportation of energy. Different organs play their role and the Qi of the organ
      is what carries out the role.

3. Holding
      Energy or Qi is responsible for holding. The Heart holds the blood in the blood vessels, the
      Kidney and Bladder hold the urine, and the Lungs hold the sweat. With a larger perspective we
      can understand that the body is made of many membranes and tissue, some of them large and
      going down in size to the individual cell walls. All of these structures depend on energy or Qi to
      maintain their integrity.

4. Raising
      Energy or Qi is responsible for raising. This is important because one of the main natural forces
      that we encounter at every second is the force of gravity. The Spleen is responsible for raising the
      organs and the Kidneys send energy upwards.




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              Beginners Guide to Understanding Qigong


5. Protecting
      Energy or Qi is also responsible for protecting the body from external pathogens. This protective
      function is governed by the Lungs. Think about how when you are tired and run down (lacking
      energy) you are more susceptible to catching a cold. Strong energy can protect the body from
      colds and other environmental factors that can damage the health.

6. Warming
      Energy or Qi is responsible for warming the body. In fact many of the processes in the body
      either depend on heat or produce heat. This is all a function of the body's energy.
You will notice that these processes or functions of Qi are all concrete physiological things. They are
based in the real world and how the body functions. Now some of the explanations do not follow the
western paradigm, but they do describe physical aspects and functions of the body. Practicing Qigong
can strengthen the Qi and by doing so it strengthens the body's functions.




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Beginners Guide to Understanding Qigong




                  Part 2 - Qigong




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              Beginners Guide to Understanding Qigong

What is Qigong?
Qigong is exercise. It is exercise for the entire body, the breath, and the mind. It is a way to bring the
body back into balance and a way to strengthen the body. It is exercise with an extremely long history.
In Chinese Qigong is written: 氣功. Qi means energy and Gong means work or exercises. So literally
Qigong means exercises for your energy.
Qigong is a fairly modern term. Traditionally the exercises that we know today as Qigong were called
Nei Gong or Dao Yin. These two terms go back to ancient times. Nei Kung means Internal Exercises.
Dao Yin means Leading and Guiding because the postures lead and guide the Qi or energy through the
body for different purposes depending on the exercise or exercise set.
Qigong is the modern term that encompasses many different exercises. There are thousands of unique
styles of Qigong. So in reality the term Qi Gong is not very descriptive. It is like saying
"transportation." But are we talking about air, water, train, automobile, space, etc? Each type of
transportation is similar in that involves moving from point A to point B but beyond that each form of
transportation can be vastly different. It is the same with Qigong.
What Qigong styles have in common is that they all work with the body’s energy. Beyond that they can
be vastly different. There are moving Qi Gongs and stationary Qi Gongs. Some are for general health
maintenance. Some are for specific illnesses. Some are for developing certain attributes like Iron Palm
for the martial arts. But, each style of Qi Gong works with the body’s energy.
There are Qigong systems that are very ancient, having been passed down from one generation to the
next. There are also modern Qi Gong systems that have been recently created. Many people benefit
from both types. People praise the ancient Qigong systems as having passed the test of time and the
creators of the modern systems site improvement and innovation as their motivation.
If you are just starting Qigong it is important to find out and learn about the style you are interested in.
What is its history, characteristics, and goals.
If you have practiced a style of Qi Gong for a while it is important to realize that other styles might be
different from your own, have different methods of practicing, different characteristics, and different
goals.




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              Beginners Guide to Understanding Qigong

Types of Qigong
There are many different types of Qigong. I personally like to classify Qigong into three main
categories based on the goals and methods of practice.

1. Medical Qigong
These are exercises that are specifically practiced to address a specific imbalance or disharmony in the
body. Once this disharmony is gone then the exercise is no longer needed. These are specific practices
for specific purposes. The application and selection of the practice of Medical Qigong requires training
and skill. This is really a part of Traditional Chinese Medicine. It is beyond the scope of normal
practitioners and it is not the subject of this site.

2. Specific Qigong
This is Qigong that has a specific purpose or a specific aim of practice but is not related to imbalances
related to illness. These types of Qigong maybe for Martial Arts and include practices such as Iron
Palm, Iron Shirt/Iron Vest, or other power practices. These types of practices also include specific
practices sometimes related to meditative and cultivation traditions where specific exercises have
specific goals such as opening an energy channel or moving energy in the body in a very specific way
to achieve a very specific result.. These practices are usually not trained alone but instead are part of a
complete system. The other trainings in the system usually help top balance out the practitioner and
prevent harm. Some of these practices should only be attempted and trained under the guidance of a
qualified teacher. This type of Qigong practice is not the subject of this book and is not something that
should be trained unless you are under the supervision and instruction of a qualified teacher with an
authentic knowledge of the complete system they are transmitting.

3. General Health Maintenance Qigong
These are practices that are well rounded. They work many different aspects of the body in a holistic
fashion with the goal of creating better health, strengthening the entire system, and increasing well
being. This type of practice is the subject of book and it is the type of practice that can benefit almost
everyone.




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              Beginners Guide to Understanding Qigong

History of Qigong
The origins of Qigong go all the way back to prehistoric times, but these types of practices were not
always called Qigong. In fact, Qigong is a rather new term for these types of exercises. The ancient
terms for the practices that we call Qigong today were Dao Yin and Nei Kung. Dao Yin translates to
mean leading and guiding and the name describes how the movements of the exercises lead and gudie
the circulation of Qi or vital energy throughout the body. Nei Kung translates to mean internal work or
internal exercises.
One possible origin of the practices that we call Qigong today could be dance, which was an integral
part of society in ancient times. Dance was used in ceremonies, in celebrations, and also by Shamans
who among many other things were also responsible for health care and curing the sick.
It is very likely that the practice of dance evolved into a system of movement that was used to maintain
health and cure disease. What we do know is that there are are very early records back to 200BC that
describe how Dao Yin was used to cure certain ailments. Later texts and works actually show that this
system of knowledge became well refined though time, with exercises being listed for many different
ailments and diseases. In addition to the exercises that were prescribed for certain ailments, there has
also always been more general health maintenance practices that were advocated by teachers and
practitioners. These systems of practice could include things like self massage, movement exercises,
breathing exercises, and static exercises and the goal of practice was to maintain good health and
achieve longevity.
Over the years there have been a vast number of Qigong systems that have been developed and
practiced. Many of these systems have probably been lost to history, but many of them have stood the
test of time and have been passed down and enjoyed by each generation of practitioners. Today Qigong
practice has spread beyond the borders of China and many people in the world are discovering the
benefits that Qigong practice has to offer.




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              Beginners Guide to Understanding Qigong

Qigong Theory
Qigong theory can be very complex (and sometimes people feel the need to make it overly so). On a
basic level Qigong works with the body, the breath, and the mind. The exercises stimulate and circulate
the energy of the body. Practice clears energy blockages and stagnation, which lets the Qi circulate
freely. This promotes healing and good health. As the body becomes more balanced and starts to
function at a higher level, the systems of the body start to undergo an "upgrade". This allows the body
to operate at an even higher level of performance and energy.
There are three theories for Qigong practice that are essential for the beginner to understand. They are:
The Three Regulations, Natural and Relaxed, and Consistent Practice. Lets go over them now.

1 - Three Regulations
The Three Regulations are essential for proper Qigong training and practice. Although this sounds very
official and technical, you will see that the three regulations are in fact guideposts to be aware of to
make sure that you are practicing correctly.

Regulate the Posture
      As you practice Qigong you must be aware of your body. The exercises work to stimulate
      circulation of Qi and blood in the body. To do this in the most effective manner, you must be
      aware of your posture and movements and make sure they are correct. Incorrect posture can have
      an adverse effect of the body and the health. The correct posture allows for the full use and
      training of the body and for the optimal circulation of Qi and Blood.

Regulate the Breath
      The Qigong practitioner should be mindful of their breathing. Some Qigong exercises even call
      for the synchronization of the physical movements with the breathing.It is important to remember
      that the breath should never be forced or strained. Relaxed and natural breathing is one of the
      most fundamental ways to cultivate Qi and it can be used to stimulate and strengthen the body.
      While proper breathing promotes relaxation and vibrant energy, improper breathing can create
      tension and stagnation so it is important for the Qigong practitioner to be mindful of their
      breathing.

Regulate the Mind
      Qigong is an exercise for the body, energy, and mind. It is important to be mindful of your
      practice. Some exercises may have additional aspects of mental concentration beyond general
      mindfulness as well. Being mindful of what you are doing as you practice is essential. During
      Qigong practice you should not be tuned out or day dreaming.



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              Beginners Guide to Understanding Qigong

These three regulations cover the three aspects of our being: body, breath, and mind. During the day a
person may have a disharmony of these three aspects. The disharmony keeps the energy and the body
from working as well as it could be. Through Qigong practice we learn to bring these aspects into
harmony. This allows the body to function more efficiently and is one aspect of improving health and
well being. With continued practice the lessons of harmony can be carried over into what we call daily
life (times when we are not practicing Qigong).

2 - Natural and Relaxed
Qigong practice should be natural and relaxed. It is not forced and should not strain the practitioner in
any way. The body is never forced into a position that causes damage or strains the tendons, joints, or
muscles. The breath is never strained and also, although the mind is concentrated during practice, it is
not overly so. Nothing is ever forced during practice. This allows for correct and continued
development over time.

3 - Consistent Practice
Consistent practice is the key to obtaining results from Qigong. Qigong practice can be gentle, which is
the complete opposite of what people classify as exercise in the western world. The benefits of Qigong
come with consistent practice over time. The practice can change the body and energy in subtle ways,
making it healthier and stronger gradually. Consistent practice can help alleviate stress and tension,
keep the joints strong and healthy, and build up the constitution.




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              Beginners Guide to Understanding Qigong

Advanced Qigong Theory
Advanced Qiogng theory talks about the Three Treasures: Jing, Qi, and Shen.
In addition to the organs and energy meridians our body also has three centers or collection points.
These are called Dan Tien, which translates as field of elixir. Inside our body these fields are a place for
cultivation. As the name suggests the cultivation process is similar to the way crops are cultivated in a
field, with much care for making sure the environment is right for cultivation but not much meddling in
the actual process of transformation. If you grow a plant you can make sure the soil is fertile and that
the seedling gets air, water, and sun. But the plant grows on its own. You can not really help it along,
you can only observe the changes and transformations that take place and adjust the conditions
accordingly. For personal practice this would relate to a healthy lifestyle, good nutrition, and consistent
practice. Over time the transformations in the body will take place naturally.
These three centers house what are called the Three Treasures: Jing, Qi, and Shen.




The Lower Dan Tien is located about 2-3 inches below the umbilicus and at the center of the body. This
center is associated with Jing. Jing is the most coarse substance of the three and relates to the physical
body. Jing is often translated into English as sperm and is the origin of life.
The Middle Dan Tien is located in the middle of the chest at about the level of the solar plexus. This
center is associated with Qi or Energy. This center also relates to the mind.
The Upper Dan Tien is located in the head and is related to Shen. Shen is thought of as spirit or
consciousness.
The Three Treasures (Jing, Qi, and Shen) are all related and can support and transform into each other.
They are actually the same substance at different levels of refinement.


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              Beginners Guide to Understanding Qigong
Shen is more refined/rarefied Qi.
Qi is more refined/rarefied Jing.
Once Jing becomes abundant it will transform into Qi. Once Qi becomes abundant it will transform
into Shen.
The three treasures relate to practice in that they emphasize the physical training first. The body is the
same as a container that must be filled from the bottom up. This means that in order to practice safely
and avoid problems always start by having a strong physical foundation through training. Once this
strong foundation is achieved the mind and spirit will be supported and healthy. With a strong
foundation we can achieve higher goals in cultivation. If the foundation of physical work is neglected
the energy in the body can become ungrounded.




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              Beginners Guide to Understanding Qigong

Qigong Health and Longevity
Qigong is a Chinese form of exercise that works with the body, mind, and energy. It has been practiced
throughout the ages for its' ability to promote good health and longevity. In modern times Qigong is
gaining in popularity for these same reasons, but many people might not be aware of how exactly the
exercises of Qigong help to promote health and healing.

Qigong Promotes the Circulation of Qi and Blood
      The exercises work to break up any stagnation that might exist and to promote the circulation of
      Qi and blood. The free circulation of Qi and blood is essential for maintaining the health and
      healing. Even if the body is in a state of health it still must continuously repair and regenerate.
      Without the necessary elements supplied by the Qi and the blood, these tasks can not happen. By
      promoting the free circulation of Qi and blood, Qigong helps the body maintain itself and repair
      itself. This is important even in a healthy individual and can be extremely beneficial for many
      health conditions.
      In addition to providing the material that the body needs to build and repair itself, the free
      circulation of Qi and blood is also essential for removing the waste material from every aspect of
      the body. The improper elimination of waste material can also have a detrimental effect of the
      health. So, the transportation and circulation is important when it is going to and also when it is
      going away from different parts of the body.

Qigong helps to Relieve Stress and Tension
      The movements of the exercises work to twist, extend, and stretch the different parts of the body.
      These physical actions help to alleviate any tension or stress that might have accumulated. By
      consistently working the body through the practice of Qigong, these minor tensions are banished
      before they have a chance to turn into something larger. Beyond the physical relaxation, Qigong
      also has a positive effect on the mental aspect of the practitioner, with many people reporting that
      regular practice makes them feel calm and energized.

Deep Breathing has many benefits
      The deep breathing of Qigong also has many benefits. It helps to calm the mind and helps the
      practitioner obtain a state of relaxation. In addition, the physical actions of the breathing actually
      work to massage the internal organs, stimulating and strengthening them.

Qigong keeps the joints strong and flexible
      The exercises work to stimulate the joints of the body. This helps to keep the joints flexible,
      mobile, and strong. The actions of the joints also ensures that the tissue of the joints receive good
      circulation, which helps them to stay healthy and repair themselves.


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Qigong promotes better digestion and elimination
      The physical actions of the exercises and the deep breathing can have a positive effect on the
      organs of digestion and elimination. This is extremely important because the body gets the
      energy and nutrients that it needs to maintain and repair itself from the food we eat and the air we
      breath. When the digestion is functioning at an optimal state, then the body can better extract
      what it needs from the food that is digested. Elimination is also important because this is how the
      body gets rid of waste material.

Qigong promotes better sleep
      The improved circulation, relaxation, and the regulation of the body's function along with the
      mental clam that is produced by Qigong practice helps to promote better sleep. There are also
      some Qigong practices that are a great way to get ready for a night of restful and rejuvenating
      sleep - check out the Seated Eight Section Brocade. Sleep is very important because it plays a
      vital role in repairing and maintaining the body, along with the regulation of hormones.

Qigong promotes the health of the Central Nervous System
      The spine and the Central Nervous System (CNS) are very important in the body. The nerves
      connect to each and every part of the body and all the internal organs. The healthy function of the
      CNS is essential for health. Many Qigong movements work to twist and move the spine. This not
      only helps the spine regain mobility and stay flexible and strong, but it also promotes circulation
      to every part of the spine and helps to strengthen the function of the CNS.
These are all concrete physical ways in which Qigong Exercise helps to maintain and promote health
and longevity. We did not cover anything esoteric or energetic but these also exist along with the
physical. The ability for the body to repair and maintain itself is essential and is the basis for
developing vibrant health and longevity and also the ability to recover more quickly if a health concern
does arise.




                  Authentic Chinese Qigong – No Mysticism, No Secrets
                               http://qigongexercise.net
Beginners Guide to Understanding Qigong




            Part 3 – Qigong Practice




  Authentic Chinese Qigong – No Mysticism, No Secrets
               http://qigongexercise.net
              Beginners Guide to Understanding Qigong

The Best Qigong System
There are many different Qi Gong systems. These systems can be vastly different in their practice
methods and in their goals. It would be false to assume that one Qi Gong system is the best for
everyone. Instead it is up to you to find a system that best suits your needs and gaols.

The first thing you should think about is what you want to get out of your Qi Gong practice. You
should choose a system that will give you what it is that you want. If you are looking to enhance and
promote general health and well being, then most of the packages and styles offered at this site are just
what you are looking for.

Then you should clearly define how much time you have to devote per day and what types of practice
you are interested.

Think about is how much time per day you have to devote to your practice. Some practices take only a
few minutes to go through, while others can take several hours or more. If you're very busy it would be
unrealistic to choose a system that does not fit into your daily schedule. You should also take into
account that when first starting there is a certain enthusiasm that tends to fade with time. This means,
we should be realistic in assessing the motivation and the amount of time that are willing to devote to
the practice. We might be enthusiastic about an hour and a half of practice per day for several weeks
but then we might start finding excuses for why we cannot practice that day. It would be more realistic
to find a system to practice in the beginning that takes less time. Then when we start to see results, the
results and benefits will motivate us to continue.

Then think about what type of things you are interested in. Not all Qi Gong systems are the same. If
you find it boring to sit still for long periods of time then you should not choose a system that requires
this. If you're not able to move vigorously than a system that requires that will be unsuitable for you.
You should choose something that you find interesting and fun to practice

If you choose a system that you enjoy practicing, fits into your daily schedule, and provides the
benefits that you're looking for then you have found the best Qi Gong system for you. Finding the best
system for yourself is very important.




                  Authentic Chinese Qigong – No Mysticism, No Secrets
                               http://qigongexercise.net
              Beginners Guide to Understanding Qigong

Qi Gong- should you mix and match different styles?
A common question that beginners have is, "Can I mix this Qi Gong movement with that Qi Gong
movement from another system?" Because beginners are usually eager for results, this type of
reasoning seems logical. They believe that by combining certain movements or even entire Qi Gong
systems they can achieve the results that they want faster and easier. This type of thinking is incorrect
and sometimes it can be damaging to the body. As a general rule you should not mix movements from
different systems or even complete systems together.
Each Qi Gong system works with the body's energy in a certain way. The movements of a set are
designed to move the energy, to accomplish a certain goal, or achieve a certain result. Sometimes it can
also be bad to practice just a certain movement of a Qi Gong set outside of the complete set.
Traditional sets are designed to be balanced and healthy. They should be seen as whole and complete
things. They should not be seen as a Lego set which can be broken down and combined to build
something new. To accomplish something like this would require a vast amount of knowledge and skill.
Of course people will argue that the Qi Gong sets that we have today had to have been created at some
point by someone. This is true. But, many of the sets we have today have a very long history. This
history includes refinements that have taken place over the generations both making the sets safer and
more effective. This long history also gives lots of data pertaining to how these sets work and what
results they produce.
Now, some Qi Gong sets or movements can be practiced together without doing any damage to the
body. The type of sets that are safe to practice alongside other sets usually contain milder practices or
practices for general health maintenance. When two sets like this are practiced together in the same day
they are not practiced back to back. Instead you allow some time between the sets for the body to
normalize or "cool down", much in the same way you should cool down after any exercise as it allows
the body to return to a normal state. This prevents the exercises from confusing your body or
contradicting each other.
Qi Gong has a long history with a proven track record. There are several ways you can check out
popular styles. You could watch a couple Qigong DVDs, visit some classes in your local area, or of
course take advantage of the lessons we offer at our webiste – http://qigongexercise.net. Once you have
made a decision about which style you wish to practice it is always best to practice safely by not trying
to mix and match or invent your own practice. When in doubt seek advice and guidance from someone
with the experience and knowledge to give it. Sometimes is is better not to try to reinvent the wheel.




                  Authentic Chinese Qigong – No Mysticism, No Secrets
                               http://qigongexercise.net
              Beginners Guide to Understanding Qigong

Qi Gong- Fitness that can fit into any schedule.
Sometimes we know that something can benefit us greatly but for some reason we keep putting it off or
cannot find the time to include in our daily schedule. Fitness routines seem to fit that bill for almost
everyone. Most people think that to be healthy we have to go to the gym and exercise for hours
everyday. We know that we should, but somehow we make excuses and find ways to get out of doing
what we need to do in order to get healthy and feel better.
This can set up a cycle where because we know that we should have done something but instead didn't
we end up feeling bad about ourselves. Maybe something important comes up. Maybe the traffic is bad
at the time when we should be driving to the gym. Maybe work or family is the reason. Maybe we tell
ourselves that we will start tomorrow. All these excuses can lead to more stress and tension in our lives.
This is the exact opposite of what we are trying to achieve by starting a fitness program.
If you haven't heard of Qi Gong then maybe you should take note. It might be just the thing you have
been searching for.
Qi Gong is an ancient Chinese art with many benefits that go beyond pure fitness and it can fit into
almost anyone's daily schedule no matter how busy you are.
Qi Gong does not require any special practice space. You can practice almost anywhere. That means
you can practice and save time in the process because you don't have to drive anywhere to get your
workout in. You can practice at home before work, after work, before bed, or whenever you have some
spare time. You can even practice Qi Gong at work during one of your breaks.
Most people think that working out is time consuming but Qi Gong not time-consuming. Some Qi
Gong systems only take 10 to 15 minutes practice. Almost everyone has 10 or 15 minutes that they
could spend to make themselves healthier. To save even more time you learn Qigong by ordering a
Qigong DVD or even learn Qigong online.
Qi Gong is also fun to practice. It leaves you refreshed, relaxed, and energized. When you start to
experience these results you might fit more than one practice session into your busy day.




                  Authentic Chinese Qigong – No Mysticism, No Secrets
                               http://qigongexercise.net
              Beginners Guide to Understanding Qigong

Qi Gong: How to Find the Best Place to Practice
Qi Gong is a great addition to everybody's daily routine because of the many benefits that only a couple
minutes of practice can give. Qi Gong is a form of exercise for your body and energy that originates in
ancient China. There are many different styles of Qigong. Many styles are effective for improving
health and fitness, some styles are for specific diseases, and some styles develop strength and fitness
used in Kung Fu. No matter what style you learn you will not need any fancy equipment, special
practice area, or even a great deal of time to see results.
The most ideal place to practice Qi Gong is outside in a natural setting. A place with plenty of fresh air
and beautiful natural scenery is the most ideal but Qi Gong can also be practiced indoors or almost
anywhere for that matter.
There are some general guidelines that make a place suitable or unsuitable for Qi Gong practice. While
many places will be suitable for practice some places are better then others. When choosing a place you
must think about all the factors involved. These include the criteria for the actual place which we will
go over below but also other factors like how accessible the place is. If you can not get to your practice
area then you will be less likely to practice.
First the practice area should not be too hot or too cold. You can adjust your body's reaction to the area
by wearing appropriate clothing. If your practice area is colder then you should wear more clothes. If
your practice area is warmer then you should wear less clothes. It is important that you never expose
yourself to any draft. This means that a place that is windy is not appropriate for practicing Qi Gong. It
also means that in warmer climates you should not practice without a shirt or expose your body to the
wind.
Second your practice area should have plenty of fresh air. If you are outside it is good to practice in
nature but you should try to be away from major sources of pollution such as industry or traffic. If
you're indoors you should have some windows open so that air can circulate but be careful not to
expose yourself to a draft. Practicing in the city, while not ideal, can still be done in outside in parks or
indoors.
Third you should practice in an area where you're less likely to be disturbed. Qi Gong requires
concentration. If you're practicing indoors you might want to turn off the phone, use a room where
there is less traffic, and let people know not to disturb you for a certain amount of time. If you're
practicing outside choose an area where people will be less likely to interrupt your practice.
With these simple guidelines you can find many places suitable for your Qi Gong practice.




                   Authentic Chinese Qigong – No Mysticism, No Secrets
                                http://qigongexercise.net
              Beginners Guide to Understanding Qigong

Qigong - An Exercise for Your Energy
Qi Gong literally means energy exercise in English but many people don’t understand how Qi Gong
works with your body’s energy.
Energy is not something mysterious. We experience it every day. When we wake up in the morning we
either feel energetic or tired. As we continue throughout our day we also experience either states of
elevated energy or depleted energy. Judging from the commercials on TV it seems many people
experience low-energy in the afternoon.
Qi Gong can help you feel more energetic and less tired. Practicing Qi Gong in the afternoon can give
your body the natural energy boost that it needs. While long-term practice of Qi Gong can enhance
your body’s overall system giving you extra energy and helping you feel more vibrant throughout the
day. But how does this work?
The first way that Qi Gong helps your body’s energy is that it keeps it flowing freely throughout all
your vital systems. The movements of the exercises help to lead and guide the energy. Specific Qi
Gong systems have different goals but in general the exercises that are for improving and maintaining
good overall health lead and guide the energy throughout the entire body. In addition to circulating the
energy throughout the entire system the movements help to remove stagnation. So by practicing you
remove any stagnation that exists, keep the energy flowing freely, and make sure that it reaches every
part of the body. This is essential for maintaining the health and becoming healthier because it is this
circulation that provides nourishment that the body needs to function properly and repair itself.
Secondly if your body is able to more efficiently circulate and use the energy then your energy level
will increase. When energy is flowing freely without stagnation to the entire body, your body is better
able to repair itself from the normal wear and tear it experiences everyday. This means that by
practicing Qi Gong your body will get healthier overtime.
These are just some general ways that Qi Gong affects your body’s energy. By practicing you can
enhance the way your body stores, circulates, and utilizes energy. The results you see from practicing
Qi Gong can show themselves in many different ways. The best way is to practice and start
experiencing the results for yourself.




                  Authentic Chinese Qigong – No Mysticism, No Secrets
                               http://qigongexercise.net
              Beginners Guide to Understanding Qigong

Qigong is not Complicated
A big myth about Qi Gong is that it is complicated. This just is not the case. In fact it is the complete
opposite. Qi Gong is simple. If you find someone that is trying to promote Qi Gong as being
complicated it is probably best to keep looking.
Qi Gong is based on nature. Ancient people observed nature. They noticed natural rhythms and
patterns. These natural laws form the basis for the energy practices that we have today.
Ancient people noticed that flowing water does not get stagnant and dirty. They devised exercises that
move the body and circulate the energy in the body imitating the flowing water they observed in nature.
Other systems of exercise are based on the movements of different animals. A good example would be
the Five Animal Frolics. Animals know how to keep themselves healthy. Just watch a cat stretch when
it wakes up from a nap.
So why do some people promote Qi Gong as being complicated? I feel it is because they need to
differentiate themselves- maybe from other teachers or maybe to differentiate their system from other
systems. Sometimes this can be more about the business aspect of teaching Qi Gong then anything else.
Some of these teachers try to impress students with theories. Now the theory of Qi Gong can be very
complicated and intricate but the practice always starts form the basics and works up. The practice is
what gives the benefits. The theory is to guide you as you advance and continued practice helps you
understand the theory.
Now there are systems that do have very complicated practice methods. These systems often contain
forced practice methods. The more complicated and forceful the training methods means that there are
more things that can go wrong with the training. This type of training needs careful guidance and
supervision. Other then this type of system, many styles of Qi Gong can be easy to learn and safe to
practice.
Remember, nature is simple. It is not contrived. Qi Gong should be the same.




                   Authentic Chinese Qigong – No Mysticism, No Secrets
                                http://qigongexercise.net
Beginners Guide to Understanding Qigong




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