Chinese Fitness A Mind/Body Approach–Qigong

The hows and whys of Qigong-- includes two complete sets of exercises.

Qingshan Liu has practiced Qigong and Taijiquan since his childhood. He learned this thousand year old art from several famous masters in China and was acknowledged as a master, even as a youth, after he successfully passed rigorous exams. Liu studied modern Western Medicine and Traditional Chinese Medicine, including acupuncture, acupressure, and Tuina-Anmo therapeutic massage at the Beijing Union Medical College in China.

Preface

ix

Chapter 1: Qi and Qigong--An Introduction

1

(14)

Traditional Chinese Medicine (TCM) and Western Medicine

1

(2)

What is Qi?

3

(1)

Experiencing Qi

4

(1)

What is Qigong?

4

(1)

Properties of Qi

5

(1)

Where does Qi Exist?

6

(1)

The Meridians (Jing Luo)

6

(1)

Qi Centers (Dan Tian)

7

(1)

Qi, Health, and Sickness

8

(1)

The Two Main Forms of Qi

8

(1)

The Five Physiological Functions of Qi

9

(1)

Qi, Body and Mind

10

(2)

History and School of Qigong

12

(3)

Chapter 2: The Basics of Qigong

15

(4)

The Qigong Principle

15

(2)

Further Basic Elements of Qigong

17

(2)

Chapter 3: The Practice of Qigong

19

(82)

A) DO'S AND DONTS

19

(6)

When to Practice

19

(2)

When not to Practice

21

(1)

Where to Prectice

21

(1)

What to Wear

22

(1)

Eating and Drinking

22

(1)

Duration of Qigong Exercises

23

(1)

How long does the effect of a Qigong exercise last?

23

(2)

B) QIGONG EXERCISE

25

(10)

Standing Exercise

25

(3)

Concluding Exercise

28

(4)

Qigong Harmony in 18 Figures (Taiji Qigong)

32

(3)

Description of the 18 Figures

35

(44)

Figure 1: Awakening the Qi

36

(2)

Figure 2: Opening and Expanding the Chest

38

(2)

Figure 3: Moving a Rainbow

40

(2)

Figure 4: Pusing the Clouds Apart

42

(2)

Figure 5: Rolling the Arms

44

(4)

Figure 6: Rowing on a Calm Lake

48

(4)

Figure 7: Lifting the Sun with a Hand

52

(2)

Figure 8: Turn the Head and Look at the Moon

54

(2)

Figure 9: Turn the Upper Body, Push the Palms of the Hands

56

(2)

Figure 10: Hands of the Clouds in Riding Position

58

(2)

Figure 11: Grab the Bottom of the Sea, Look to the Sky

60

(4)

Figure 12: Move the Waves

64

(2)

Figure 13: The Flying Dove Spreads Its Wings

66

(2)

Figure 14: Push the Fist and Stretch the Arm

68

(2)

Figure 15: Fly Like an Engle (or a Wild Goose)

70

(2)

Figure 16: Revolve Like a Windmill

72

(2)

Figure 17: Play with a Ball Like a Child

74

(2)

Figure 18: Quieting the Qi

76

(3)

The Eight Figures for Every Day

79

(19)

Figure 1: Movement of the Upper Extremities

80

(2)

Figure 2: Movement of the Fist Jab

82

(4)

Figure 3: Expanding the Chest

86

(2)

Figure 4: Swinging the Legs

88

(2)

Figure 5: Bending the Upper Body

90

(2)

Figure 6: Turning the Upper Body

92

(2)

Figure 7: Train the Stomach and Back Muscles

94

(2)

Figure 8: Jumping Exercise

96

(2)

C) SUGGESTIONS FOR A HEALTHY LIFE SYTLE

98

(3)

Chapter 4: Questions About the Practice of Qigong

101

(6)

How do I think about nothing when exercising?

101

(1)

Should I exercise with my eyes open or closed?

102

(1)

How does deep breathing take place?

102

(1)

Why should men and women do some exercises from different sides?

103

(1)

What should I do if my legs tremble or knees hurt during the standing exercise?

103

(1)

Can I by means of expanding the chest area relax tensions there?

104

(1)

What can I do against shoulder blade pains?

104

(1)

What should I do if too much saliva collects during exercise?

105

(1)

Why do I yawn during Qigong? Does it make me tired?

105

(1)

Is it dangerous if I experience strange sensations when exercising?

106

(1)

Can I do exercises one after another from different Qigong schools?

106

(1)

Chapter 5: Advanced Theory

107

(27)

The Healing Tones

107

(1)

Introduction to the Theory of the Five Phases of Transformation (or Elements>

108

(3)

Introduction to the Meridian System

111

(21)

Functions of the Meridians

132

(1)

Yin-Yang

133

(1)

Appendix A--OMNI-MOBIL

134

(2)

Appendix B--Seminars with Master Liu

136

(3)

Appendix C--Qigong Retreat

139

(2)

About the Author

141

(1)

Bibligraphy

142

(1)

Index

143

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Chinese Fitness A Mind/Body Approach–Qigong for Healthy and Joyful Living

Summary

Author Biography

Table of Contents

Supplemental Materials