Tai Chi movement is slow, but slow makes sense. Research shows that Tai Chi and jogging on the heart as well, but the former is less physical exertion, suitable for everyone - including patients - exercise. Tai Chi to concentrate during practice must adjust their mentality and put pressure.
The Eight Brocades Qigong This guide and all other associated materials were prepared for use by members of the Walking Tiger Tai Chi Club. It should be understand that the Walking Tiger Tai Chi Club, all affiliates and members bear no legal responsibility for any injury incurred by anyone using this material. This sequence of Qigong exercise is one of the oldest known sets, dating back at least 800 years. Recent research suggests they date even further back, as far back as 290 B.C. They are widely practiced throughout the world and are among the first choices of many renowned Qigong teachers and authors, including Ken Cohen, Suzanne Friedman, Dr. Yang Jwing-Ming and Yves Requena. In addition to increasing and balancing the flow of Chi throughout the body, these eight exercises strengthen the body; the muscles, tendons and bones in a quite remarkable way. If you do the eight brocades correctly, and often (daily is recommended) your structural strength will be greatly enhanced. One unique aspect of these exercises is that they include a “static stretch”. That is to say, at the fullest extension point of each exercise, one stretches and hold the position for a second or two. This is NEVER done with full strength, but as one would when stretching. The “static stretch’ is held only for a moment, and one never uses more than 70% of strength. Most important of all, posture, breathing and relaxation notwithstanding, is the use of visualization. Try to see and feel the healing and energizing white light rise up your body, into your hands, and then back down to the feet. The Mountain Posture: Always begin and perform the exercises from the Mountain Posture. Also called the Wuji stance or “standing like a tree”. Relax the whole upper body. Round the back, let the chest “sink” in slightly. Relax the small of the back and bring the hips forward a bit to open up the hip joints. The legs remain slightly bent but loose and springy. You want this same relaxed and rounded springiness in the spine and arms. Relax the face and neck and raise the head very slightly, as if suspended from above by a single hair. Just standing in this relaxed and meditation posture a few minutes a day is very effective Qigong. It is the most practiced and most revered of all Qigong exercises. Mental Focus: Each time the body sinks slightly, exhale and visualize that you are gently gathering energy from the ground, in the form of a soft ball of white light. As you move upward or outward, gently inhale that energy upward to the top of your head and to the hands. Look purposefully at your palm or the back of your hand (sometimes both hands) as you move through the exercises. Ideally, each exercise should be done at least 9 times. But work up to this gradually. 1. Holding up The Sky Holding up the Sky nurtures and strengthens the Triple Warmer meridian and the “three treasures”, the three main energy storage points of the body; located just below the navel, at heart level and a few inches behind the eyes. Begin by exhaling and sinking slightly, allowing spring (like energy the energy of a slightly compressed steel spring) to gather in the legs as well as in the hands. As you rise, bring the hands upward, palms up at heart level, as if holding a tray. As you rise, concentrate and try to feel the wave of energy rising up your body. When the fingers are almost touching you have risen fully, forming a small pyramid shape with the hands. Look at the hands, visualizing the two ball of white energy, one in each hand, merging. As you press upward gently as if reaching up to touch the clouds. Mentally visualize that you can reach far out into the cosmos. Turn the hands palm down ward and slowly relax downward to the sides, visualizing the flow of energy flowing down the front of the body, down to the tailbone and back into the ground. 2. Shooting the Bow With a feeling of gathering energy, sink slightly and relax the back completely. Touch the backs of the fists together in front of the face. As if holding a softball-sized ball of light in the hand, turn the waist and push the opened hand straight outward. The arm is parallel to the ground and slightly bent. Concurrently, pull back slightly (just a couple of inches) with the fist, as if preparing to shoot a bow and arrow. Visualize and feel the energy rise upward and into the open palm. Keep the index finger almost straight, as if pointing. Stretch out only for a moment, using no more than 70% of strength. Repeat on the opposite side. This exercise is very beneficial for all the glands and organs behind the stomach, but is especially beneficial for the lungs. 3. The Bear Turning An excellent exercise for strengthening the whole body, this movement also energizes the spine, the brain and overall circulation. Elbows point outward as you press downward with the palms. Keep the feet flat and knees pointing forward, turning the trunk gently as you rotate from side to side. Your weight will naturally sink slightly each time you return to the center position. Exhale as you center; inhale as you turn outward. as you turn outward. Sway gently but continuously through the exercise. Keep mental awareness of energy in the hands. Pick an object or a spot on the wall to focus on for a moment during the static stretch. As you’re turning bring your attention to the region around the hearth (the peritoneum) and as you rotate back to the center, bring your attention to the Dan Tien (lower abdomen). 4. Crane Spreads Wings Also known as “Opening Heaven’s Gate”, this exercise positions the muscles and the ribs to massage the organs, especially the spleen and the stomach. Start with the left hand up, whilst facing the slightly to the right. Gently reach upward and hold the posture a couple of seconds, then reverse, this time looking to the left. One must try to feel that they are pushing with both hands against a heavy viscous fluid, like oil. 5. The Bear Wags His Tail Following the same rules as before, rest the hands on the hips and very slowly relax the upper body downward. Sway side to side gently but continuously through the exercise. Keep mental awareness of energy in the hands and the lower abdomen. Exhale as you center. This exercise is designed to “calm the heart fire”, that is; nourish the heart whilst also freeing any trapped emotions. Inhaling as you turn to the side, sway gently and shift most of your weight onto the foot on the same side. As you rise up to nearly full height lift the head and look slightly upward and to the side, as if you’re trying to touch a nearly wall with your chin.. Repeat from side to side. Again, pick an object or spot on the wall and look intently for a moment. 6. Massaging Six Glands This is very similar to a seated Yoga exercise with the same name. The exercise massages both the Yin and Yang meridians, stimulating six of the major glands and all of the immune centers in the ankles, knees, hips and armpits.. Place hands back to back and relax downward, exhaling. Inhale and you rise, softly sliding the palms up the inside of the legs from the inner ankle upward toward the hip joints. Be very mindful of energy in the hands, abdomen and head. As the palms “round the corner” at the hips, also be risen to full height and look directly overhead (to nourish the thyroid, pituitary and pineal glands). Lean back slowly and gently “pinch” the back slightly, bring the shoulder blades closer together for a moment. Make sure the insides of the arms are pressed against the armpits, so the armpits are “rubbed” by the arms as you lean back and then forward. As you begin to bend back downward, press in firmly (not to the point of discomfort) with the palms directly centered on the buttocks.. Exhale as you again sink downward, pressing firmly against the sides and the backs of the legs. Make certain to apply moderate pressure to the calves with the fingers, as if you’re skimming water of your legs and calves. This last part is important for riding the body of stagnant energy and for nourishing the heart meridian. 7. Punching With Eyes Narrowed This is done with a little bit of attitude-but not too much. Alternately and smoothly, punch forward, palm down, whilst withdrawing the other hand, palm up, to hip level. Keep the fists loose, as if holding a small egg in each hand. This is very beneficial to the liver, glands and reproductive energy. Perform this movement with the feeling that you are bringing all the power and vibrant energy outward and into the arms. Tighten the writs slightly at the moment of full extension of each punch. 8. Bending to Nurture the Kidneys and Stimulate the Immune System This last exercise follows all the rules we have already emphasized. Begin by very slowly and gently bending down to touch the toes. Don’t worry if you can’t reach you toes, the relaxed but springy motion of this exercise is what is important. Inhaling as you rise up to full height, lean back slightly and look overhead. As you reach this position, rise up on the balls of your feet about 2 inches, hold a second, then drop the weight back down and repeat. The eight exercises here are a superb set of overall strengthening and health enhancement exercises which have been practiced in China for centuries. If you progress gradually, do them daily and follow the instructions carefully, you will almost certainly see surprisingly good benefits within a few weeks. Close Always return to the Mountain posture and rest there, breathing slowly but deeply. Try to hold this position for at least two minutes and concentrate on the earth connection. RECOMMENDED READING Chi Kung, the Chinese Art of Mastering Energy; Yves Requena Ba Duan Jin, Eight Section Qigong Exercises; Chinese Health Qigong Association The Way of Qigong; Kenneth S. Cohen Eight Simple Exercises for Health by Dr. Yang, Jwing-Ming VIDEO “The Eight Brocades Qigong” by Suzanne Friedman. Available at Amazon.com.
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