Qi Magazine: Walk this Way

By Julian Wilde
From Qi Magazine - Issue 90
Winter 2009

Among the many aspects of the wonderful Taijiquan of Chen Village that I noticed was the emphasis on vertical alignment. From the youngsters who practised every afternoon, through the teenagers who were training on the edges of the central courtyard most of the day, to the older guys who popped in a few times to go through their routines, everyone was very careful to keep upright, to keep the spine vertical as much as possible. Generally, their posture was superb. Though rooted and steady, the straightness of their posture made their stepping look very light and precise. I could have spent hours watching and making notes!

The vertical alignment of head, hip and heel is quite important in Taiji but there are times in our practice when we inadvertently let the posture slip. When we do, we lose Peng, ground connection, and we distort the body, thereby robbing it of maximum efficiency. One of the most usual times we sacrifice posture is when we step. If our legs aren’t strong enough, if we can’t relax and sink enough, we unconsciously lean the body, forwards, backwards or to the side when we extend the leg. You can check this for yourself with a variation on the Chen walk.

The Chen Walk is an exercise we use as part of the warm-up in all Taiji classes. It’s simple but such a versatile sequence that I feel it deserves a little more attention. Basically it consists of crossing the arms in front of the Dantian, sliding the heel diagonally forward, and then transferring the weight over. While we’re transferring the weight, we turn on the forward heel and then pick up the back foot. Also, as the weight transfers forward we let the arms “swim” open. Simple. But here are three ways to use the same exercise. No doubt you can think of others.

Firstly, working on the afore mentioned vertical alignment: - stand on your left leg, the toes of the right foot resting on the floor. You can keep your arms by your side or behind your back, it doesn’t matter. Sink the body as much as possible and extend the leg, heel first, to the side as if preparing to step. Feel any tension resulting from this movement and get a friend to check your posture to see if you’re leaning slightly. Adjust accordingly, which usually means coming up a bit or taking a slightly shorter step.

Shift the weight to the right leg, turning the toes of the right foot out as you transfer. Before you pick up the left foot, check your posture again. It‘s common to lean forward slightly to get the weight fully over, but this means again that your step was too wide for your ability. Now try and pick the left foot up cleanly. If you have to drag it a bit, your step was too wide for you or you’re not able to sink enough for the movement to be clean. Now try the whole sequence on the other side and see what happens. Often one side is stiffer than the other.

We tried this one in class, being really careful to lift the crown of the head, which automatically tucks the chin in slightly, and trying to lengthen through the whole spine. Everyone was reminded to try to put this into their 19 step form and were surprised how different it felt!

We can use the Chen walk to exercise other aspects of our Taiji. For instance, we can train diagonal energy by making sure we push from one foot to the opposite hand when we do the walk. Transfer the weight by pushing the back foot into the floor, using the energy to push the arms out. This will definitely result in a loss of good posture for some students but it’s still a great exercise! Step as wide as you like but make sure you push from the back heel rather than just sink onto the front foot.

We can also perform the Chen walk trying to keep the head at the same height throughout the exercise. This, as you will find out, definitely works the legs hard! It will also force you to adjust the width of your step. Most people tend to come up a bit when they move on to the forward foot and sink again when they step. Just as an exercise, try and keep your height constant.

And then, of course, you can try the above three exercises all over again, but this time stepping backwards. That’s another class over! Where does the time go?

We all want to learn the exciting forms, the Cannon Fists, the spear and broadsword etc, but if we can’t even step forward or backward without distorting the body and the basic principles of Taiji, it’s better to rein in our enthusiasm and pay attention to basics. Again!

Stance in Strategy

From The Book of Five Rings by Miyamoto Musashi

Adopt a stance with the head erect, neither hanging down, nor looking up, nor twisted. Your forehead and the space between your eyes should not be wrinkled. Do not roll your eyes nor allow them to blink, but slightly narrow them. With your features composed, keep the line of your nose straight with a feeling of slightly flaring your nostrils. Hold the line of the rear of the neck straight: instill vigor into your hairline, and in the same way from the shoulders down through your entire body. Lower both shoulders and, without the buttocks jutting out, put strength into your legs from the knees to the tops of your toes. Brace you abdomen so that you do not bend at the hips. Wedge your companion sword in your belt against your abdomen, so that your belt is not slack - this is called "wedging in."

In all forms of strategy, it is necessary to maintain the combat stance in everyday life and to make your everyday stance your combat stance. You must research this well.

Sealing the Breath

From Qi Magazine - Issue 89
by Zeng Qingnan & Liu Daoqing


1. Xu (like the word “shoe”)

Mouth form:
Close the lips slightly and stick the tongue forward and roll both sides of the tongue inward slightly.

Effect:
This has a curative effect for eye trouble, the decline of liver function, poor appetite, and dizziness.

Movements:
a. Put one hand on top of the other below the navel (the Dantian acupoint), left hand under for men and right hand under for women.
b. Touch the big toes to the ground lightly, stare, produce the sound of “Xu” while contracting the abdomen and breathing out.
c. Breathe in naturally after the stale air is totally exhaled.
Do this 6 times.

Great start to MIT Qigong 2013!

Here is a photo of Coach Jim Roselando assisting a first time practitioner at MIT Qigong. There were over 23 people standing with us tonight. A great way to start the new year!

Monday Night Qigong Schedule (1/7/13):

Warm up

10 min Gathering Qi

10 min Turning Cow

5 min Gathering Qi

20 min Natural Post

5 min Gathering Qi

10 Leg Qi

Seal/Wash

Quiet your Senses with Meditation

Qi Magazine - Issue 85 (December 2007)

Michael Tse

Meditation is very important for good health. No one can be really healthy if they cannot shut down their minds and be calm and relaxed. Many problems and illnesses begin with stress and tension. If you watch the behaviour of someone who is stressed and under tension, you will see that they are always active and cannot sit or stand still.

Even when people have some personal leisure time they listen to music and are doing things all the time. They are like a machine that is always being used and never turned off. Obviously it will eventually break down, so how can someone like that not become ill? Nowadays people do not understand that calmness and relaxation are important. Most people think that in their spare time they can listen to music, read the newspaper, do the crossword or Sudoku puzzle or watch TV and that these things will help them to relax and recharge their energy after a hard day’s work. This is wrong.

Three thousand years ago in China and India people already discovered the secret and method for longevity. It is all based on the senses, sight, hearing, smell, taste and touch. All these senses use a lot of energy, so if we want to live longer we must learn how to shut them down. The method to do this is meditation.

Eye Sense

Whenever we use our eyes, either for watching TV, reading a book or playing agame, we are using energy. The longer we do it the more tired we will become and the older we will look. If you look at highly academic people like university professors, they spend a lot of time researching and reading from books or are working on the computer. They use so much energy and in the end they look tired and older. However, their hard work is for a purpose and brings them success, so for them, it is worth it. Nowadays, though, people will spend hours and hours on the internet for fun or looking up useless information and the energy they use is just wasted.

Hearing Sense

Our hearing also uses energy, although it is not as must as your eyesight. Over-using our hearing can damage the kidneys as in Chinese medicine the kidneys are related to the ears. Today people listen to loud music all the time, so you can imagine how damaged their hearing gets.When they are older they will definitely need a hearing aid and I feel sad for them. Also it means that these people need excitement, something to stimulate them. Without this excitement they find life boring. This is also sad. We should not be partying all the time as this will damage our heart by making it beat too fast. If this is the case, then we cannot be healthy because we cannot sit down and be calm. Then we will continually lose our Qi all the time.

Aside from this, when they are older, people will have to talk loudly to them. Then they will complain that their hearing is weak all because they have damaged it with overuse when they were younger.

Smell Sense

The sense of smell also has a big effect on the body. Many people like to smell nice fragrant scents. However, we can also over–use oursense of smell . If we surround ourselves all the time with pleasant, strong smells, then some of us can lose our sense of smell so that we cannot smell the scent of a simple flower. This is because we have over-stimulated our senses and this makes us feel under stress and hyper-active. Then our sense of smell becomes weak. If we can calm down and relax, then the sense of smell can come back. Our sense of smell is very important. Everything around us has a different smell:- our homes, our offices and even the country we live in has a different smell. A good smell means that the energy in that area is good. If the smell is bad then obviously the energy is bad. This can cause the people who live or work there to be healthy or unhealthy depending on whether it is good or bad energy. It also affects their luck.

Today many people talk about Feng Shui, but most of the time they only talk about or know very low-level knowledge.They only talk about external decoration but how many really understand the internal things and the energy of Feng Shui? Smell plays a big part, so we should not overuse our sense ofsmell. The more perfume we use the more our sense of smell will decline.

Taste Sense

We use our tongue to taste food. People love tasty food and many people enjoy sweets and candy. However, this is not good for the body. What we eat plays a big part in our health. In Chinese medicine we also relate to our internal organs and sour relates to the liver, bitter relates to the heart, sweet relates to the spleen, spicy relates to the lungs and salty relates to the kidneys.

Other tastes are a mixture of these five. If we only like food with one of these tastes or hate certain other tastes, then this can cause an imbalance. For example, sweet tastes are good for the spleen, but the spleen is also related to the stomach and and so if we take a lot of sweet then it will affect the stomach and if we take just a little, then it can be good for the stomach. Anything we overdo can cause a problem. Anything too strong will have an effect and weaken something else. So we should not just concentrate on certain tastes but try and take all kinds but not in excess. Sometimes we do not like bitter tastes but we should still take some.

Most people who live longer lives eat very simply and do not eat unusual food or very highly nutritious food. This minimises the amount they need to use their taste buds and so it does not exhaust the internal organs.

Touch Sense

The sense of touch is also very important. Many people like the feel of fine fabrics, like silks and linens. Also people like the feel of wood in good furniture like beds and tables. This sense excites the mind so that it cannot be calm. This contact stimulates the nerves and sometimes these can be overused, especially if we over-indulge ourselves. This too means we will lose Qi.

To save our Qi we should keep our sense of touch or feeling calm and then our Qi can settle back to the Dantian. We should not let our Qi run around our body too vigorously. In order to save Qi we must let it settle and calm down, as if nothing has happened to the body. Although everything in the body is still functioning, the heart is still beating and we are still breathing, we should slow things as much as possible.

Four Postures of Meditation

Remember, meditation is not about moving the Qi. Physical movement helps us to circulate the Qi, to use our Qi in the right way and get rid of negative Qi. During meditation we should shut down the five senses so we can settle and collect more Qi. This increases our longevity.

For practising meditation there are four postures: One is standing and we call this Zhan Zhuang, the second way is sitting in a chair, the third is sitting in lotusposition, which, in Chinese, we call Pan Xi. The fourth method is lying down, which we call ErGong. Standing, sitting and lying are all different physically but all have the same principle which is to settle the Qi and store it in the Dantian.

Zhan Zhuang

When we do Zhan Zhuang there are different levels:- high position, middle position and a low position. Lower is more difficult and higher is easier.When we stand in a lower stance we call this Ma Bo Zhan, which means horse stance standing position. This demands a lot of leg strength and so it is not easy to do for long. However, nomatter which position we choose to stand in, we need to keep the body in a line. The top of the head at the Bai Hui pointshould be vertically in line with the Yongquan points on thesoles of the feet.  

In the high and middle positions the Huiyin point between the legs also lines up with the Baihui point. This we can see if we check our posture from the side. About the hands,we can hold these in various positions and use different gestures, such as at the Middle Dantian or the Lower Dantian.These areas connect with the areas of the Qi. Different gestures involve the palms and the Laogong Points or the shape of the fingers and this directs the Qi to go a different way at first.However, if we stay for long enough, then the feeling is thesame for all of them. The will be Qi is strong and runs all overthe body following the proper channels.

In the low position we should try and keep the thighsparallel to the ground. In this position the Huiyin point will notline up with the Baihui and Yongquan. This low stance willdevelop the lower legs more, particularly the calves. The feetshould be shoulder width apart, the eyes should be open, but not focused. We should keep the mouth closed naturally andbreathe in and out through the nose.

Generally, when we practise the low stance we will notstay for too long and when we are tired we should stand upand change to a mid or high position. When we feel strongagain we can go back down again. So we can repeat low, highand middle stance for quite a long time. Generally, peoplecan stand one to two minutes in the low posture and somemore senior students five to seven minutes. The low stancewill not make you heavy and stiff but actually the opposite, asit makes you feel lighter. In Chinese we say, “Light Gong (XingGong) training is based on heavy training.” This standing exercise can also help a lot of leg and knee problems.

The height of the middle position can vary, but the Baihui, Huiyin and Yongquan points must line up vertically together. The feet can be wider than the shoulders. The eyes and breathing are the same as in the low position. The eyes must be open because in this exercise there is a lot of Qi that needs to be released out through them. We do not focus so it means we are not using our eyes to see. Again, the hand positions and gestures can vary, for example, Laogong points facing each other or facing the ground, etc. It has the same meaning as the low stance.

Sitting Meditation

When meditating sitting on a chair, we should not lean back against the back of the chair like we do when watching TV. We should sit forward towards the edge of the chair and inthis way we minimise how much contact we have with thechair. There are many ways and gestures we can use for thehands. You might just place your hands on your thighs so that the Laogong points touch the Liangqiu points or form a hand gesture which is also fine. The feet should rest on the floor and the knees and toes should line up vertically, but the feet must be flat on the floor.

Lying Meditation

The last way of meditation is lying down. The most common way is to lie on your back and rest your hands on your Dantian, this means that the Laogong points cover the Dantian. The head should be raised up a little using a pillowso that the head is higher the feet. This allows the Qi toflow down to the Dantian and to the feet. The downside of this position is that it is easy to fall asleep, so generally I donot do much lying meditation. Another way is to lie on yourside and put one hand close to your head and the other hand on your thigh. This creates a Taiji symbol with the body.

All these four ways to do meditation are the same inthat they allow us to calm down, shut down our senses andstore our Qi. However, standing positions develop the bones and lotus position concentrates the Qi in the upper body more which is why the legs feel numb because the circulation ha sbeen blocked somewhat. In the end, no matter which one we do, we need to be patient and relax the body. The longer we can meditate the better we will get and the more we will enjoy its benefits in the future.

Qigong in the News: find the right kind of meditation

The right kind of meditation for you; Mantra, mindfulness, zen, and qigong visualization are different ways to relax

New research suggests you could be missing out on all the health benefits of meditation by simply starting out with a technique not well matched to your personal tastes.

NY Daily News : Wednesday, July 11, 2012, 11:32 AM

Did you give meditation a chance and decide it's not your cup of tea? New research suggests you could be missing out on all the health benefits of meditation by simply starting out with a technique not well matched to your personal tastes.

Adam Burke, director of San Francisco State University's Institute for Holistic Health Studies, suggests trying another method to see which one is best suited to you.

"If someone is exposed to a particular technique through the media or a health care provider, they might assume because it's popular, it's the best for everyone," he said. "But that's like saying because a pink dress or a blue sport coat is popular this year, it's going to look good on everybody. In truth, different people like different things."

Burke and colleagues recently conducted a study of college students new to meditation and their preferences among four meditation techniques -- mantra, mindfulness, zen, and qigong visualization.

The participants learned all four different techniques, with 31 percent rating mantra as their preferred choice and another 31 percent choosing mindfulness. However, 22 percent said zen was their favorite, and 15 percent voted for qigong. Participants who opted for mantra and mindfulness said they thought the techniques were easier to practice, more calming, and less complex.

Partly accounting for the differences in tastes, the researchers note, is age, with older participants opting for zen, while younger participants preferred mindfulness. The results of the study appear in the July 7 issue of the journal Explore: The Journal of Science and Healing.

Another type of mindfulness meditation known as integrative body-mind training (which focuses on breathing and posture awareness) has recently been a hot topic in the media with a new study that found that the technique can have a positive physical effect on the brain, boosting connectivity and efficiency. The study appears in the June issue of the journal Proceedings of the National Academy of Sciences.

Meditation shopping? While it may seem strange, it is perhaps the best approach to finding a technique that works for you, at least according to a new study from San Francisco State University's Institute for Holistic Health Studies.

Published on July 7 in the journal Explore: The Journal of Science and Healing, the findings reveal that by finding a form of meditation that works for you, you are less likely to quit. The result of sticking with it? Research-backed benefits of reduced stress, lower blood pressure, and help with addiction problems.

While meditation styles vary, you'll want a comfortable, quiet room, perhaps a cushion to sit on, and anywhere from five to 20 minutes for beginners.

Here are a few traditional seated meditation techniques used in the study that you may want to try:

Vipassana (or mindfulness) - This meditation dates back to the times of Gautama Buddha and translates to "seeing deeply." You can start out by breath awareness and then advance to stages of being mindful of your perceptions and thoughts at any time, regardless of what you are doing. Some people attend 10-day Vipassana retreats, or "bootcamps," to delve deeper into the practice.

Mantra - This style involves the repetition of a word, phrase, or sound, or repeatedly envisioning a specific image. In the San Francisco State University study, participants imagined a ball of light in the area of their heart. For sounds or words, basically every sound-vibration you can think of is a potential mantra, but one of the most popular ones is Om.

Zen - Zen is similar to mindfulness in its focus on presence of mind, but it involves a more general awareness, rather than a focus on something specific. The practice typically asks you to silently focus on breathing and posture with eyes open in a quiet place and to dismiss any thoughts that pop into your head, essentially "thinking nothing."

Qigong visualization - This Taoist practice utilizes several techniques to help restore health and balance to the body, including the Inner Smile, visualizing "smile-energy" penetrating your internal organs; Moon on Lake, visualizing the moon's reflection on a lake; and Holding Heaven in the Palm of Your Hand, imagining the energy of the galaxy in the palm of your hand. Other simpler techniques, such as those used in the study, involve imagining a beam of light running along the spine.

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Or you can join us FOR FREE at MIT every Monday for soft natural Yiquan Qigong taught by Coach Jim Roselando from ApricotForestHall. All the benefits of meditation, yoga, and taiji in one simple exercise!! 

Tonight, we meet in the basement of the prestigious Kresge Auditorium from 7-8pm. See you there! To join our email list for updates on locations and special events, click here: http://mailman.mit.edu/mailman/listinfo/qigong

Qi Gong for Longevity

by Bob Flaws 

www.bluepoppy.com

Qi gong means to train or discipline one's qi. According to Ken Cohen, a well known qi gong teacher in the West, this term did not come into use in China until 1934.[1] However, what we today call qi gong has been practiced in China since not less than 400 BC. In the 1970's, a series of tombs were excavated in China at a site called Ma Wang Dui near Changsha. These contained a cache of books written on bamboo slats and silk rolls. A number of these books were on medical subjects. Amongst these books were pictures of various exercises believed to confer health benefits and contribute to longevity. At approximately the same time, the great Daoist philosopher, Zhuang Zi, wrote about such exercises and their healing properties.  During the Han dynasty (25-220 ad), a scholar named Wei Bo-yan wrote a book on what has now come to be known as qi gong. Titled Chan Tong Qi (Three in One), it discusses the relationship between Daoism, the Yi Jing (Classic of Changes), and qi gong. Wei was the first Chinese to write about qi gong from the perspective of the jing essence, qi, and shen spirit. Also during the Han dynasty, Hua Tuo, perhaps the most famous doctor in Chinese created his Five Animal Frolics. This was a series of qi gong exercises based on mimicking the movements and breath patterns of five different animals known either for their strength or longevity. These exercises are still taught and practiced to this day. Hua Tuo lived to be 97 at which time he was executed. He was still married when he died. His two students, Fan Ao and Wu Chin lived to be 100 plus and 90 years old respectively.  

During the next 1,700 years, according to the Dao Shu (Daoist History), 3,600 different kinds of qi gong developed. According to Gan Zhen-yun, "The main features of Qigong development in this stage were: the widespread application of Qigong for health protection and medical care, and its integration with Chinese medicine which promoted the development of traditional medical science."[2] In more modern times, Zhang Zi-yang wrote several books on qi gong and health preservation, including Understand the Truth, 400 Characters on Qi Gong, and Secrets for Keeping One's Youth. In these books, Zhang further developed, enriched, and perfected the theories on the relationship of qi gong to the jing, qi, and shen first advanced by Wei Bo-yan 900 years before.  As mentioned above, there are many different styles of qi gong and literally thousands of different qi gong exercises. However, most qi gong exercises are based on the coordination of three elements: 1) a specific pattern of breathing, 2) a specific posture or movements coordinated with that breath pattern, and 3) a visualization accompanying both breath pattern and movements or posture. As we have seen above, one's qi is manufactured in part from the purest essence of the air we breath. Through qi gong exercises we can manufacture qi more efficiently, store qi more effectively, and circulate our qi more smoothly. In addition, we can circulate our qi to particular places or organs in our body to bath those areas in healing, revitalizing energy.  

In China there are Confucian styles of qi gong, Daoist styles of qi gong, and Buddhist styles of qi gong, each with their own unique theories and techniques. In addition, many qi gong exercises are associated with Chinese martial arts, such as Tai Ji Quan, Ba Gua Zhang, and Xing Yi Quan. Further, there are also types of medical qi gong specifically meant for the healing of disease or increasing one's health. Qi gong has become extremely popular, even faddish, in China in the last dozen years or so, and there are many books available on this subject in both Chinese and English. There are even a number of video tapes available to help one learn qi gong.  Generally, it is best to study qi gong as part of a class under the guidance of a qualified instructor. Qi gong instruction is now available in all large cities and many medium sized cities in the United States. 

It is important to mention a couple of more introductory things about this ancient Oriental exercise art.  First, qi gong emphasizes deep, abdominal breathing. Such deep diaphragmatic breathing rids the lungs of stale air and bathes the organism in fresh air. In addition, this deep breathing has a massaging effect on the internal organs and promotes the flow of blood, lymph, and cerebrospinal fluids. Secondly, the breath associated with most qi gong exercises has four characteristics. It is long, thin, even, and slow. It is not hurried, choppy, coarse, or rough. This relaxed, rhythmic, deep breathing thus helps calm the mind and relieves stress.  And thirdly, qi gong involves concentrating the mind and ridding it of distracting thoughts. In Chinese this is called shou yi. Shou means to concentrate, to attend to, or to look after. Yi means one. Thus shou yi means to concentrate on only one thing. During qi gong, such one-pointed concentration can be on a point within or part of the body, on the breath, or on a visualization or sensation. As Wang Zhi-xing, a qi gong teacher active in England and Europe says:  Shou yi teaches us to rest our mind internally on the oneness instead of restlessly jumping from one idea to the next. Shou yi helps us settle our mind and spirit internally and to focus our senses deeply within instead of looking outward all the time. Shou yi guides us to integrate ourselves with our circumstances and helps us to relax in different situations. Through shou yi, one's mind becomes peaceful and empty; the body, mind, and spirit are harmonized and the shen is therefore pacified and nourished.[3] 

This article is adapted from Imperial Secrets of Health & Longevity (1990) by Bob Flaws, published by Blue Poppy Press. For more information call 1-800-487-9296 or visit their website at www.bluepoppy.com.

Seek Fullness of Spirit and Intention

Notes from Master Wang XiangZhai

Although the principles are simple and easy, for a beginner it is not easy to understand them. What is important is spirit, and not seeking superficial form. Mind should embrace the whole and the internal. A part should not disturb the unity of the whole. External movement should not spoil internal harmony. Whole body should be naturally relaxed and light, you should keep pleasant mood, as if taking a pleasant bath in the great bathroom of nature. To achieve this, before starting exercise you should calm mind, get rid of disturbing thoughts. You should also put attention to four external attributes and five demands. 

Four external attributes: straight head, straight sight, posture of dignity, calm voice. 

Five demands: respect, carefulness, intention, truth, harmony. 

You should be respectful towards people and all matters. You should express your intentions truly. You shouldn't be rude toward anyone or anything, you shouldnít harm anyone. These are demands for character and external behavior of practitioner. He/she should keep the attitude and feelings like those of children toward parents, of parents toward children. When talking about exercises, you should seek fullness of spirit and intention, not resemblance of form. This is the basic demand of training.

Core Noi Gong: A total internal exercise for the Mind, Body and Breath.

Notes from MIT Qigong Club Emails by Coach Jim Roselando, Jr. 

To join our email list, subscribe here: MIT Qigong Email List

What you experience at MIT Qigong sessions is Core Noi Gong (internal work/exercise) from the art of Yiquan.  Since the human body can only move in so many ways, this exercise is regarded as the King of the internal arts. Why is it so effective?  Natural conditioning, dynamics and energy all come from this which is equal to training Yoga, Taiji & Meditation.  Three forms of exercise all in one!

The progression of Yiquan is important to understand.  A, B & C = Standing, Moving & Walking!!!  {zhan zhaung/shili/ma chor}  AND, the reality is there is actually No Difference between Standing, Moving and Walking!  Each are essentially the same mechanics with the only difference being the amount of momentum that is utilized.  So, Moving and Walking = Standing with a bit more momentum but, there is no doubt that the Core of Yiquan Qigong is Zhan Zhuang Gong (Pile Standing Exercise).

One of the benefits of this art is the cultivation of Awareness.  The three keys to transport awareness are Posture, Relaxation and Breathing!  Each of these aspects is in the Natural State!


Yiquan is regarded as Yang Sheng (life nourishing) exercise, this training effects the entire human organism.  Different from external exercise, when you are training Yiquan, you are not bringing the mind and body into a chaotic state, which depletes the body as you exercise.  The heart rate and pulse will lower, the mind will quiet, the soft expanding and contracting massages the internal organs, the body opens up versus closes off and everything from the vascular system to every cell in the body gets nourished and activated!  So, when you are done your mind is calm but alert, the body is open but relaxed and other great benefits!  Over all, a total internal exercise for the Mind, Body and Breath.  You can see why Yiquan founder Wang XiangZhai wrote:

"Internally Alert, Externally Relaxed!  This is the foundation of Stillness!"

So, the reality is simple, but the training is physically demanding!  Why?  The internal health exercises are something that most have never done, and our bodies are so far from being in the Natural State that the most simple things are extremely arduous.  Remember, all we are focusing on in the beginning is the Core: Posture, Relaxation and Dan Tien Breathing.  With these three pieces of awareness to guide us the rest is about the time you invest outside the classroom!   

Zhan Zhuang is truly an investment in the Self and requires only a small amount of time per day to gain results.  Take our Two Week Challenge and see why this is pound for pound the most effective training known to humanity and the ultimate Cross Training exercise to fit with any other sport or fitness method.  

Wang XiangZhai Pile Skills

Some notes from Master Wang Xiang Zhai:

"In daily life, the exerciser should, at any place or time, pay attention to body postures in walking, sitting, standing or lying, and regard them as part of proper training.  This is done based on Zhuangfa or "Pile Skills" - the skill of keeping steadfast like a pile under all circumstances.  One sets all parts of the body to an appropriate state, keeps the body erect, with a mind free from any distractions, regulating the mind and the breath, conserving the muscles, so that the natural energy of the cells can be directed from the inside to outside through the whole body.  In doing so, the practitioner trains muscles, bones, and nervous system without knowing it.  What is crucial here is that one should concentrate the mind on perceiving the delicate motion and stillness inside the body.  When such a realm is reached, one will certainly understand the magical effect of Pile Skills.  So Zhuangfa is the first thing one should learn to practice."