qigong for taichi - sia
Qigong for Healthy Living Roadshow
Spinal Injuries Association
We should stress that the instructions on qigong exercises given here are not intended to be comprehensive. They are to support the work that Sue and Betty have delivered to classes. Please contact Betty if you wish to ask about tuition in Tai Chi or a combination of Tai Chi and qigong using the www.uktaichi.com contact page. If you are interested in qigong, particularly to support acupuncture or tuina treatment, please see Sue's pages on this website or contact her.
Using qigong sensibly
UK TAI CHI and Sue Dunham cannot take responsibility for your fitness to do these exercises. Tai Chi and qigong are not a substitute for regular medical care. It is the responsibility of the individual to seek advice and consent from their medical practitioner if they have any concerns.
Qigong and intent
The exercises are all to be done in the seated position. You will see that we have described variations for each exercise. The first requires some physical movement, the second depends more on a mental state known as intent. Intent is taking your awareness inside you and becoming aware of your qi (energy). It allows you to feel energised through the warmth or the flow of qi, it is an essential part of all qigong. A limited ability to move physically should not limit your ability to develop this awareness or move energy (qi). There is a saying that the yi (intent) leads the qi and so concentrating on qi awareness and developing intent is important for all qigong practitioners.
Opening
1. Physical - Posture, relaxed and balanced
Start by adjusting your sitting posture so that qi can flow freely:
- Your bottom is at the back of the chair
- Your back is straight
- Your shoulders are dropped
- Feel as if you are suspended from above (ie drop the chin)
2. Mental - Relax and breathe
Power breathe as deeply as possible in through the mouth out through the nose (this is a fast way of getting qi flowing)
Warm the core
1. Physical - Rub the dantian
Both hands palms flat on lower dantian (just below tummy button) Rub round in clockwise circles 18 TIMES
2. Mental - Chattering the teeth
36 times to increase respiratory rate and affect thermoregulatory mechanisms to increase temperature (these normally maintain our body temperature at a constant). Swallow the saliva to the lower abdomen and take your mind to this important energy centre.
Invigorate the chest
1. Physical - Gently, pound the chest
qChi. Stop suddenly and feel the qi fizzing and radiating all about – let it settle in lower belly.2. Mental - Chant ‘HHHAAAAAAAAAAHHH’
This loosens up Heart qi. Stop suddenly and feel the qi fizzing and radiating all about – let it settle in lower belly
Concentrating on the Heart
Think of Impatience & Joy that are connected with the Heart, which is the Fire Element The heart carries heavy emotional burden because it feels all other emotions that are experienced by other organs.
1. Physical - ’make a window’
Take left arm out horizontally from the shoulder, right arm vertical, fingertips close together to make a window. Gently push away to the side. Turn and repeat on other side while chanting Haaaaaa. Inhale as you return to middle.
2. Mental - Working on areas of tension
Take your concentration to an area of tension. To help move the qi in an around this area think of the colour red just above or below the area of tension, close eyes and concentrate, feel the tension dropping away.
Concentrating on the Lungs
Think of Sorrow and Courage that are connected with the Lungs, which are the Metal Element
1. Physical - Expand and clean the Lungs
Raise hands to chest level (check that shoulders are low and the chest is relaxed) Hold a ball in front of chest. Draw the hands outwards breathing in and draw the hands back in while breathing out and at same time make the sound Sssssss
>2. Mental - Steam Clean the lungs
Lead the mind to feel that you are opening and closing the lungs (like a set of wind bellows) and exhale with the sound Sssssss.
Now, the Liver and Spleen/Stomach
The stress that affects the Liver (Wood Element) can also affect the Spleen which is the Earth Element
1. Physical - Control qi in the centre
If you suffer from a 'nervous' stomach, pull energy from the Spleen (under left ribs) to the Liver (under the right hand side of the ribs) as often as possible. To finish the exercise by giving a little bit back from the Liver (right) to the Spleen (left hand side)
2. Mental - Feel connected to the Earth
Take the minds eye to the Spleen concentrate on a bright golden yellow colour (the colour of corn in high Summer) Then lead the mind to feel that you are sinking into soft earth and a feeling of connectivity with the world
Finally, the Kidneys
Think of Fear and Wisdom that are connected with the Kidneys, which is the Water Element
1. Physical - Release your tension fully
Allow yourself to feel that you are sinking and bobbing. Point the fingers to the floor. Relax the arms and feel a great weight dropping, allowing all tension to sink and disappear out of the body through the fingers
2. Mental - Imagine relaxing in water
Imagine you are in water, let yourself let go of all tension and swaying slightly
Closing
1. Physical - Stimulate circulation
With hands loosely closed into fists tap yourself vigorously all over
2. Mental - Circulate qi from the abdomen
Return to steady, deep breathing, feeling warmth in your lower dantian spreading to your whole body
about learning qigong
Like many other Eastern disciplines, learning qigong is as much about the journey as it is about the results - and it is a lifetime's journey because there is never an end to the learning. It helps if you can focus on enjoying every step of the way and increase your awareness of small changes in yourself. The successful student may appear the least physically proficient but they are the one who has seen that qigong is a different way of being. It is empowering, it is a way of being self-aware and it is a healthy way to be. Enigmatic - but that is the charm and fascination of qigong!
Qigong cribsheets for tai chi classes
