Qi: One Energy - Two Expressions (3 of 3)

Qi Magazine - September 2007
By Adrian Chan-Whyles, PhD
http://www.chandao.co.uk/

Internal Force

Internal force - or that force which is cultivated and produced in the internal martial arts of China (Xingyi, Bagua and Taijiquan, etc.), has its basis (like external force) in the philosophy of ancient Chinese medicine and the science of Qi. Simply stated, internal force is that power which is produced within and around the bone.

The musculature, in this instance, becomes secondary as it is no longer required/used as a prime producer of energy but continues to fulfill its function for defense and mobility. Internal power generation is essentially dependent upon postural alignment. The basic Qigong exercise for the development of alignment trains both the body and mind. The bones must be anatomically placed so that they 'sit' squarely upon one another. The shoulder girdle sits squarely over the pelvic girdle and the pelvic girdle sits squarely over the ankles and heels. 

The hips and connected to the shoulders by a naturally 'S' shaped spine and connected to the feet by slightly springy knees. The feet are approximately shoulder width apart and the head sits squarely on the shoulders with the back of the neck extended and the chin tilted slightly forward. The mind focuses upon full, deep breathing, utilizing the full lung capacity. For this to occur, muscular tension in the torso and chest (which prevents full deep breathing) must be relaxed. Initially, tension is relaxed with the focus of the mind upon the tense area. 

Tension is acknowledged with the inward breath, and literally expelled from the muscle with the outward breath. An aligned posture does not require muscular tension to stay in place. With deep, full breathing, the heart beat slows down whilst having more oxygen available per breath, per beat of the heart. Tension would normally prevent oxygen transference around the body - but when tension is relaxed, oxygen and energy may flow freely.

When the skeleton is aligned, gravity acts upon the body mass - creating body weight which is pulled downward into the ground. The unhindered body weight travels downward through the center of the bone gently massaging the bone marrow. The bodyweight hits the ground - thus 'rooting' the practitioner like a tree. In this state, it is difficult for an external force to move the body. As the weight hits the ground, an opposite and equal rebound force is created, that travels back up the body, through the bone marrow, again massaging the bone marrow in the opposite direction.

This gentle massaging of the bone marrow, ensures that the bone is both robust and yet flexible, two essential components of a healthy bone structure. Over time the bones toughen. At this point it must be pointed out that an aligned posture is a rounded posture. The bones of the legs, torso and arms assume a rounded posture that forms what is known as 'Internal Iron Vest.' The rounded posture absorbs, deflects and reflects incoming power. As a blow strikes the aligned posture, the incoming power is automatically reflected back into the attacking limb, causing damage to that limb at the point of contact. With the concentration of the mind through deep breathing and postural alignment, the mind brought to a single point - concentrating and relaxing the energy of the mind. As the intellect relaxes, the intuition comes to the forefront and is experienced as an expansion of awareness that goes beyond the physical limitations of the body. Over the years, this expansion deepens and matures - this is Qigong of the mind. 

From this still position, the rudiments of internal power are both acquired and cultivated. The next stage is to be able to maintain and produce internal power whilst moving the physical body around through time and space. The structure of the sequential forms of the internal arts exist to exercise and manifest this internal force whilst on the move. 

The rebounding, upward force is used to emit energy from the center of the body outwards, whilst the dropping body weight force is used to absorb incoming power. As this force is not dependent upon the rules of muscular power immense force can be produced with virtually no movement as gravity is at work regardless as to whether one is moving or not. No single muscle group can produce the same amount of force created by the bodyweight. Also, muscles tire and need resting, whereas internal force is constant and never grows tired. On a genetic level, human beings are programmed to see muscular movement and prepare to counter it. However, the ability to produce substantial force with virtually no muscular involvement by-passes the natural human instinct for survival. An internal master literally exists and moves within a perceptual gap. If one is not of equal development, then it is very difficult fo confront and counter the internal.

Meditation is Part of the Solution

Wellness Therapies by Dr. Weil

http://www.drweil.com/drw/u/ART03176/Qigong-Dr-Weils-Wellness-Therapies.html

What is qigong?
Originating in China, qigong dates back nearly 5,000 years. The name derives from the Mandarin words qi, meaning energy or life force, and gong, meaning work or skill. It is a mind-body practice as well as an energetic form of movement done to enhance the flow of qi in the body. By integrating posture, body movements, breathing and focused intention, this practice is designed to improve mental and physical health. Though its roots date back before Traditional Chinese Medicine (TCM), it has been incorporated into the system of practices that TCM practitioners use today.

The existence of qi - an energy force that can move through, yet exist independently of the body - is controversial in the West, as it does not lend itself to independent verification and analysis via scientific instruments. The skeptical view of qigong holds that any health benefits it conveys are due to the acknowledged benefits of gentle exercise, the placebo effect, or both.

What conditions is qigong used for?
Qigong can be used by nearly everyone. Bill Douglas, founder of the International Health Education World T'ai Chi and Qigong Day, who is also Dr. Weil's expert advisor on the therapy, recommends qigong as a highly effective stress management tool. Along with decreasing daily stress, he contends that qigong may boost immune system function, improve balance, tone the cardiovascular system, lower blood pressure and modulate disorders of mood.

Different forms of qigong have a unique focus, each with varied indications. For instance, medical qigong concentrates particularly on improving qi to strengthen the body's organs, tissues and systems (respiratory and immune, for example) for the purpose of achieving optimal health and lessening the effects of aging. Spiritual qigong is done to lead the individual closer to his or her spiritual source,  whatever they presume that to be, and to enhance those cultural and religious practices with which they align themselves. Martial qigong, better known as tai chi, is used to increase strength, flexibility and balance by bringing qi into the muscles, bones and tendons through specifically designed routines.

What should one expect on a visit to a practitioner of qigong?
Qigong is done as either a movement practice or hands-on therapy. The movement practice is typically taught in individualized or group settings by a qualified teacher. Qualifications can be ascertained by looking into the teacher's training and medical background. Those with TCM training are often well-suited to teach medical qigong. Videos can often be effective teaching tools and useful alternatives when one can't find the right instructor.

Hands-on medical qigong is similar to other forms of touch therapy. The patient dresses in comfortable clothing and sits or lies on a massage table. The practitioner will apply hands on or in front of various places along the body where "energy blockages" are discerned. Slow, deep breathing is encouraged, and sometimes a practitioner may recommend certain guided imagery exercises or visualization during therapy. Heat may be felt at the site of treatment, usually coming from the hands of the practitioner. Afterwards, feedback may be requested about the therapy and home exercises may be recommended. Due to the deep states of relaxation that energy work can often cause, one should always be cautious and get up slowly after a treatment and drink plenty of water afterward.

Are there any side effects or situations where qigong should be avoided?
Bill Douglas has taught qigong to professional athletes, corporate executives, maximum security prisoners, drug rehabilitation patients, the wheelchair-bound, elderly individuals with advanced Parkinson's disease, children with ADD, students with learning and developmental disabilities, and people with AIDS. Anyone with an existing condition is well advised to consult their physician before beginning any exercise program, but qigong is an extremely gentle practice; it does not even necessarily require the individual to stand, as many movements can be done while sitting. Consequently, it can often be used for even the most delicate conditions with minimal, if any, side effects.

Is there a governing body that oversees or credentials practitioners in qigong?
At present, there is no international standard for certifying qigong practitioners. An ongoing effort to set standards has involved several countries, orchestrated by the World Academic Medical Qigong Society in Beijing. However, a standardized program of training in qigong has yet to be agreed upon.

Two organizations provide direction in finding practitioners and training programs. The International Institute of Medical Qigong (IIMQ) offers training programs and certification based on a curriculum from the Medical Qigong College at Haidian University in Beijing, China. The National Qigong Association (NQA) also offers professional certification for their members as an opportunity to enhance and highlight the experience of affiliated practitioners. Both organizations offer databases to help in locating practitioners.

Are there other therapies that might work well in conjunction with qigong?
Qigong is often used within the system of TCM, which includes treatment modalities including acupuncture, Chinese medicinal herbs, and aspects of a Chinese system of bodywork called Tuina. Craniosacral therapy and other forms of osteopathic or chiropractic manipulation along with other types of bodywork can  work well with qigong. Other mind-body therapies and stress management strategies like breath work, guided imagery and visualization can also meld well with qigong practices.

What is Dr. Weil's view of qigong?
Dr. Weil recommends both qigong and tai chi as part of a program of health maintenance that is suitable for nearly anyone. In any city in China you can see thousands of people of all ages practicing these movements throughout their day. He believes that qigong promotes flexibility, balance, and good body awareness. It is beautiful to watch and to do, and may be particularly good for the elderly because it can reduce risk of injury from falls.

Zhan Zhuang - Wuji Posture

Richard Watson
©copyright Longfei Taijiquan Association of Great Britain

Wuji Posture

The Lower Limbs

Taiji and Wuji are terms that have roots in Chinese Cosmogony. Taiji is itself rooted in Taoist concepts that signify the origin of the duality of existence as manifested from the void (Wuji). Taiji is the mother of Yin and Yang.

This whole concept is a clue to the posture to be adopted; to be formless with absolutely nothing happening, physically, mentally, emotionally with a quiet spirit.

The foundation is in the lower limbs, the feet should be parallel, shoulder width and support the ankle. In turn the ankles will rest directly under the tibia and fibula which in turn support the knee and femur. The knees should be gently pushed out as if a large balloon was being supported and at the same time being inflated. The feet however should be equally weighed from heels to toes and from inside to outside edges. At the same time do not lose sight of the concept of nothing happening.

The Torso

The trunk should be upright. When dealing with the body one should also address the head. The head should be lifted from the crown (acupoint Baihui), the feeling should be as if a balloon filled with air was lightly drawing the crown up. At the same time one can visualise a weight is lightly drawing down the base of the spine. So the feeling visualised is an opening of the vertebrae of the backbone.

In the Wuji posture because the arms are by the sides it can help to relax the shoulders which is important for eradicating discomfort in the shoulder and upper back. The defining line of the trunk would be plumb from Baihui (DU20) and Huiyin (REN1).

It is important to give attention to the relaxation of the abdomen, the inguinal joints, hip joints and the sacro illiac area. This will help to sink the Qi to Dantian. Visualisation can be applied to the relaxation of the internal organs. The overall aim should be calm and loose without collapsing.

Upper Limbs

The arm and hand directives in this posture can be simple. They should hang loosely by the sides with a feeling that a pair of rolled socks were being held in the armpits. The hands and fingers should be relaxed and loose, the hand is slightly dish shaped with the fingers pointed to the ground and at the root of each finger a gap the size of a garden pea.

Head

The head position is important and we have already commented on the raising of Baihui. The tongue rests on the roof of the mouth connecting the two governing vessels, Du and Ren. The eyes must remain relaxed and look directly ahead; alternatively they can be averted down. When the eyes are averted take care that the head remains lifted. This care with the head should also apply when we lift the crown point. It's a common fault with beginners, that when instructed to lift the crown they also lift the chin. This will be counter productive to the relaxation of the neck, when lifting the crown one must also tuck the chin.

As in all meditation techniques all students are confronted with their endless discursive mind. Whatever problems this may present are best discussed with an experienced instructor. With more practice the chattering mind can lose some impetus and the student will adapt his or her approach over a suitable period of time. Remember the instruction to do nothing can be applied on all levels of being.

Breathing

Breathing should be performed quietly through the nose keeping it simple, warm and friendly. The accent is on being natural and treating yourself gently. The respiration should be deep and slow but this should arrive naturally and never forcefully. Remember that any mental effort to govern the breath will be counter productive to some overall relaxation. It is permissable and practical to be attentive to the flow of breath even to count them as an aid to meditation.

The Key to Developing Internal Energy

Hun Yuan Qigong - the Key to Developing Internal Energy
Chief Instructor Brett Wagland

Source: http://www.taichiacademy.com.au/magazine/feature41.htm

 

Grandmaster Feng Zhi Qiang (1928- ) is one of China’s ten greatest martial arts masters.  He is the founder of the Hun Yuan Tai Chi system.  From his more than sixty years of experience in Chinese martial and health arts, he emphasises the need to develop internal energy and, to this end, he recommends the practice of the Hun Yuan Qigong set.

Qigong is the term Chinese use to describe practices that stimulate and strengthen the body’s energy system.  We all have qi.  It is our life force.  It can be balanced and powerful or out of balance, causing our bodies to weaken.  Qigong is the essence of Tai Chi and Chinese martial and health arts.  The first stage of Qigong or energy training is the nourishing of yuan qi or essential energy.  Due to life style, over exhaustion, worry, fear, stress, illness, etc., this energy supply is gradually weakened.  Qigong exercises help to purify, cultivate and eventually strengthen the body’s energy system.

The main qigong form that we teach is the Hun Yuan Qigong.  It has its roots in Taoism and was taught to Grandmaster Feng Zhi Qiang (1928- , founder of the Hun Yuan system) by his teacher Hu Yao Zhen.  Hu was a famous traditional Chinese medical practitioner, a qigong master and an expert in Xin Yi Chuan (Heart Mind Boxing).  Hu became known as the father of modern qigong in China.

When Grandmaster Feng met Hu Yao Zhen, he had been training in Shaolin and Tong Bei Chuan, two very hard style martial art systems.  Grandmaster Feng was able to smash a stack of bricks with his palm and lift a weight of 300 kilo.  He was a very strong man.  However, when he attempted to hit Hu Yao Zhen, his power was useless.  He was effortlessly propelled by what he described as an electric shock.  Hu was a gentle looking man.  So where did this power come from?

Hu warned Grandmaster Feng that he was damaging his body by practising only the hard style.  Hu prescribed qigong training for Grandmaster Feng when he began studying with Hu. 

The Hun Yuan Qigong practice gathers the qi from our surroundings and mixes it with the body’s qi.  It is best to practise in the morning or late at night when the air is fresh.  In the Hun Yuan Qigong, we make a conscious effort to connect with the environment.  If possible, practise in a garden or amongst the trees and sky.  We usually face the sun – not looking directly at the sun but through the trees.  We draw the warmth and energy of the sun into our bodies.  Try to practise for forty minutes.  If you do, you will feel peaceful and happy.  A strong flow of qi will gradually move through your body.  You will feel tingling and warmth in your hands.  Eventually, your abdomen will become warm.  This is a sign that the qi is building.  By this stage, you will not want to miss your training.  Continuous practice will lead to feelings of joy and clarity.

It is important to practise every day.  Do one movement for ten minutes if you are very busy.  Grandmaster Feng always says, “You must practise Hun Yuan Qigong daily.  If you have limited time, do the essential movements or a few of the set.”  Cultivating qi is no different from eating.  If you miss a day, you body will feel uncomfortable. 

In the Hun Yuan system of Qigong, we build the qi and refine it to one point at the body centre (Dan Tian).  Then, we watch it move through the body – from the Dan Tian to the Hui Yin point (the perineum), up the spine to the crown of the head, then down the front of the body to the Dan Tian.  This is referred to as the Small Heavenly Circuit (Micro Cosmic Orbit).  Accomplishing this is considered a great achievement in Qigong.  It means that the Conception Vessel (Ren Meridian) and Governing Vessel (Du Meridian) are fully open and connected.  One’s qi is able to flow according to one’s intention throughout the body.  Good health and well being will now prevail. 

People, whose internal power is developed, are very aware of their bodily functions.  They can feel much more than most people.  They can even adjust their heart rate and other bodily functions which are normally beyond our conscious control.  Grandmaster Feng was once challenged by a Qigong master to a fasting contest.  They sat in meditation for three days and nights without eating anything.  Only a little water was allowed.  On the morning of the fourth day, Grandmaster Feng was seen practising with an iron spear weighing over 19 kilograms, while his rival could hardly walk.  This feat indicates that Grandmaster Feng’s internal energy is very strong.

Grandmaster Feng attributes his health and his high level of martial skills to the practice of the Hun Yuan Qigong.  A student who is serious about good health cannot afford to neglect this simple yet effective set of exercises.  As you continue practising, the sensation of qi will be stronger and you will also feel the various acupuncture points in your body.  Practising this Qigong for thirty to forty minutes daily can dramatically improve your quality of life.  Try it for ten days and experience the difference for yourself!

Qi cultivation takes patience, persistence and the right effort.  If you do the practice daily with mindfulness, you will get results.  A calm mind, an optimistic attitude, contentment, confidence, and good health are some of the many rewards. 

Video: Coach Jim Demonstrates the Low Post

Coach Jim Roselando demonstrates the Low Post Exercise from Year One of the MIT Qigong curriculum.

Video: Coach Jim Demonstrates the Turning Cow

Coach Jim Roselando demonstrates the Turning Cow exercise

from Year One of the MIT Qigong curriculum.

Video: Coach Jim Roselando Demonstrates Gathering Qi

Coach Jim Roselando demonstrates the Gathering Qi Exercise from the MIT Qigong Year One Curriculum. Add ten minutes of this exercise at the beginning or end of your daily practice to relax the mind and coordinate the breath with the physical action. 

The Vancouver Sun: Tapping into self healing with qigong

Tapping into self healing with qigong

 

The ancient art of health qigong combines slow movements with breathing

William Liu’s health was a mess. Arthritis had invaded his joints, he lived with a chronic cough, and the skin on his palms looked diseased. In flu season, he was always the first one infected and he frequently took sick leave from his job as a mechanical engineer in charge of fire sprinklers for Vancouver City Hall.  He saw many doctors and tried everything those doctors recommended: steroid creams for his skin, steroid injections for his joints, church and temples for his attitude, a healthy diet and exercise. He learned from the Arthritis Association how to manage his pain, but nothing he did ever cured him of his problems.  Then in 1996, he decided to try health qigong (pronounced Chi Kung). Within a month and a half, he says, he felt much better. Soon, one after another, his problems disappeared. Within four months, all his arthritis, lung and skin problems were gone, never to return.  His colleagues were so impressed with his recovery that they encouraged him to teach a lunchtime class at city hall, and it has continued for many years. About 40 city workers attend health qigong class every Thursday, even though Liu has since retired.  Health qigong is an important element of traditional Chinese medicine. Loosely translated, qi (or chi) means vital energy, and gong means work plus effort.  It is a form of exercise that involves slow movements, similar to tai chi, combined with breathing. The movement is said to open vital energy meridians to the body’s organs and allow the oxygen in to massage and heal them. It is believed that it works by strengthening the body’s immune system thereby increasing the body’s ability to self heal and recover.  “In traditional Chinese medicine, chi and blood are believed to complement each other,” explains Liu, adding that scientists now believe that chi is bioelectricity circulating inside the human body.  “There are twelve primary chi meridians [invisible energy channels] running inside our body. Each primary meridian is associated with one internal organ and is connected to a toe or a finger.”  Chinese doctors in ancient times learned that specific body movements combined with deep breathing could improve the chi circulation in specific organs. They developed the qigong exercises which could prevent or heal many chronic illnesses and slow the aging process, says Liu.  Ken Low, a Vancouver sifu (martial arts master) says health qigong differs from martial arts in that the poses are not defensive or offensive. It is considered a sport in China.  “The movement is all designed to strengthen the body,” he says. “It has no self-defence purpose. It is all health enhancement.”  Liu says it could be considered the Chinese yoga. Both forms are ancient and both emphasize breathing combined with movement. And, like yoga, health qigong is an omnibus name, given by the Chinese government 100 years ago to encompasses thousands of forms.  The form Liu learned first was wah tor, but he has since learned dozens of others. He practises every morning.  This weekend, the Chinese Health Qigong Association hosts the 4th International Health Qigong Tournament and Exchange, the first time it has been held outside of China. Teams of practitioners from more than 20 countries, including Belgium, Iran, Iraq, Greece, Korea and the United Kingdom are coming to the War Memorial Gym at the University of B.C. to be judged by a panel of masters and exchange culture and friendship.  “They will look at their form and their focus,” said Low who is organizing the tournament and exchange with the Canada International Health Qigong Association.  Low says the tournament is a good opportunity for Vancouverites to be introduced to the sport, or test their skills if they are already practitioners. The weekend tournament is open to the public at no cost.  Then on Monday Sept. 19 and Tuesday Sept. 20 masters from China will teach two forms of health qigong at the Richmond Sheraton Airport Hotel. Monday’s lesson will teach Yi Jin Jing (transforming tendon exercise), which strengthens the muscles and tendons, and Tuesday’s seminar will teach Mawangdui Daoyin Shu (based on the Daoyin Tu chart, unearthed from a Han Dynasty tomb), which provides guidance along meridian channels and synchronicity of mind and body. Each seminar costs $100.  On Wednesday, Sept. 21, competitors who wish to have their form graded can be examined by the masters.  Kathy Bengston, who works in the city clerk’s office at City Hall, and who learned several forms of health qigong from William Liu, says she will be part of a team entering the tournament.  While she has no chronic health problems, she says the practice relaxes her and she hopes is preventing health problems.  

kgram@vancouversun.com

At a glance  

© Copyright (c) The Vancouver Sun   

Four Paradoxes of Standing Meditation

From: http://www.martialdevelopment.com

In 1939, Wang Xiangzhai issued a public challenge through a Beijing newspaper. His objective: to test and prove the new martial arts training system of Yiquan, a system that placed standing meditation (zhan zhuang) at its core.

Expert fighters from across China, Japan and even Europe traveled to answer Wang’s challenge. None could beat him or his senior students. His standing meditation training produced superior results in a shorter time period, when compared to methods used in boxing, Judo, and other styles of Kung Fu.

Considering the proven value of standing meditation, surprisingly few people undertake the practice today. Why is this? As Wang himself noted, the exercise is plagued by logical contradictions. Understandably, but unfortunately, martial artists reject the exercise because it cannot possibly work.

Sincere students, who are willing to suspend their disbelief for a few hours of introductory practice, will encounter and resolve these four paradoxes.

Standing still is good exercise. Wang Xiangzhai explained the unique health benefits of standing meditation in his essay, The Gain From Practicing Martial Art:

Appropriate exercises can positively affect every cell and every organ in the human body, improve the functioning of respiratory and vascular systems, and also improve metabolism. In other words, they activate the whole human organism. 

In typical forms of exercise, before the body is tired, there are already problems with breathing and the heart is overburdened. So the exercise must be halted prematurely in order to let one’s heart rest, to catch one’s breath and return to a normal state. 

Chinese combat science uses the opposite method. This is exercise of the muscular and vascular systems, exercise for all cells of the body. The principle is to stimulate every organ at the same time. Even if during exercise your muscles become tired, your pulse stays in the normal range, and breathing is natural. After the exercise, you feel that your breath is freer and more comfortable than before.  

Because there are no complex sets of movements, the nervous system is not greatly stressed; you eliminate internal tension, achieving mental calm. 

Holding your arms up is relaxing. Many variations of standing meditation require that the arms be held up, as if holding a ball, for fifteen minutes or more. At first, such postures are unpleasant, and cause tension and soreness in the shoulders. However, the posture itself is not the problem, it only exposes the problem: an unhealthy lifestyle, so deficient in exercise that even your own arms seem oppressively heavy.

After a few weeks of regular practice, the soreness will give way to more pleasant sensations. You will be able to raise your arms up with no discernable effort, and your entire body will become warm. Your joints will feel well-lubricated; stiffness or arthritic conditions will be relieved.

Time flies when you’re doing nothing. A lack of upper-body strength is not the only obstacle to successful practice. After the soreness disappears, a succession of images will parade through your mind. Endlessly replaying the events of the past, and predicting those of the future, you should begin to recognize that you are addicted to distraction.

Starving the beast will weaken it. If you can disregard these distractions from within, do so; otherwise, remove them from your practice environment. Shut the windows and the doors. When your mind finally stops, your perception of time will change; instead of watching the clock, you’ll wish you had more time to spend in this calm and quiet state.

Static posture training promotes fluid and coordinated movement. The prevalence of these mental and physical discomforts illustrates that, although everyone can stand still, few people do it well.

Only after resolving these issues within yourself, will you discover how deeply they affect your performance. As you would expect, your balance will improve; you may be surprised to find that standing meditation also increases your sensitivity, explosive speed and power.

In his later years, Wang Xiangzhai nicknamed himself “Old Man of Contradictions”. Martial artists today cannot hope to match his great accomplishment, unless they are willing to stand first, and ask questions later. 

Align Yourself with Nature: Let the Qi Flow

Alex Tuggle: http://www.holistic-back-relief.com/qi.html

Qi is the Basic Unit of all Life and Matter. Qi. Prana. Electrons, protons and neutrons. Prana is sanskrit for 'breath of life'. Qi is the Chinese word for the energetic composition of the Universe. Electrons, protons, and neutrons are the building blocks of all of the elements in the Periodic table which are thought to be the building blocks of all matter in the Universe.

These three separate concepts of reality are actually all describing the same phenomenon, just with a different focus due to their unique idea of how the world works. Ancient Chinese Taoist philosophers believed that everything in the universe is composed of, penetrated by, and connected by Qi. Qi is the basic medium for all physical form and function in the universe. Physical objects and life forms are just condensed forms of Qi, while gases and air and energy are less dense forms of Qi.

Einstein came up with an equation that describes this phenomenon precisely : E = MC2 

This equation states that all matter (M) is a form of energy (E). Without wood, there would be no fire. The application of intense heat to the block of wood allows the energy or Qi to be extracted from it in the form of light and heat which is dispersed into the air with smoke, leaving behind the empty husk of ash which is now depleted of most of its Qi.

So Qi is both visible in the form of matter, and invisible in the form of energy. We have come to believe in all sorts of things that are invisible to the human eye such as radio waves, microwaves, wireless internet, the stuff that makes your remote control work. So why not believe that there is this energy that runs through your body with your blood, sweat and tears that keeps everything flowing and functioning properly.

All thoughts, emotions, dreams and actions resonate outwardly into our surroundings and then a corresponding energy is reflected back to us to help us see ourselves more clearly. All of these thought and emotional frequencies are forms of Qi.

How to heal with Qi
Since Qi is the energetic flow of chemicals, nutrients, emotions, thoughts and consciousness, if we can become aware of its subtle vibration in our bodies and in our environment, we can learn to harmonize our own energy with our surroundings to reduce stress and anxiety, which will in turn promote health and wellness.

"When Qi stagnates, disease will arise."

Qi must always remain flowing. Never stopping or binding. This will cause poor circulation, high blood pressure, pain, and muscle tension. Chronic Qi stagnation can lead to even more serious diseases such as Liver diseases, Irritable Bowel syndrome, cancer, fibromyalgia, and on and on.

That is why we must always keep our bodily Qi flowing. There are simple Qigong exercises that are designed to keep our Qi flowing smoothly, therefore our health and vitality improves accordingly. After some practice (weekly practice for several months to a year) your body will feel much lighter and looser because your Qi is now flowing smoothly through all of your muscles, ligaments, organs and bones. Stress just washes away with the natural flow of Qi.

Your senses will become heightened. You might sense the subtle energy of your environment more vividly, as in Feng Shui, which is the Ancient Taoist art of aligning your house and living space according to the principles of nature. To be more specific, Feng Shui is the alignment of your living space with the Taoist theories of the Five Elements.

Most people probably are unable to even notice the difference between alignment and misalignment, however, with daily training, the world slows down, details will begin to emerge, you will become aligned with nature, and become aware of yourself as a Gamemaster.

Qigong Breathing by Michael Tse (1994)

Qi Magazine (Issue 11 - 1994)

By Michael Tse

Everybody knows how to breathe. But how many people really understand the breathing practice within Qigong? This is very important because without the correct breathing techniques we cannot develop our Qi.

Breathe in, Breathe out - inhale, exhale. We all do this every second, none of us can stop, otherwise we will die. During the breathing process the air comes in through the nose, passes down to the lungs and then the oxygen goes on to all the different parts of the body. This maintains the body and particularly the functions of the organs: heart, lungs, kidneys, stomach, live and especially the brain. We know breathing is very important. How could we do it better so that we can get more energy - Qi?

The first step we should take is to find the best air we can. Technique is important, but the air is more important. It does not matter if you have the best breathing techniques if the air you are taking in is polluted. You will still become ill - the air will harm you! So find a place with plenty of fresh air, when you are indoors, open the windows. Fresh air is where our energy comes from. Many people like to concentrate on technique, if they miss fresh air, it is as if they have a beautiful car with a good engine but no petrol. 

The Chinese say: "In a purified place people will be in high spirits." Thus those who live or are born in a place with good energy will be healthy and intelligent, they may become great people in the future. On the other hand, a great person must live in a place with good energy. Therefore, Chinese people are very concerned about the environment they live in and even buried in. They all know about Fung Shui (Geomancy) - the energy of the environment. 

Just being in a place with good environmental influences can give you a lot of energy, even if you do not know any Qigong breathing techniques, you will benefit greatly and tend to relax. We are all very sensitive to our surroundings. It can affect our health and our emotions. For example, in a noisy place you cannot concentrate, cannot think - so you will not get any new ideas. In a quiet place you can relax and open your mind. Here you can solve many problems, because it is a good place. 

So, now we have the petrol, we need to learn how to drive... In the beginning you should relax your body. Allow all the joints, muscles and face to relax and the mind to become calm. Now your body's functions will become normal. There is no tension and no distractions. Then slightly concentrate on your Dantien, your center just below your navel, because this is where your energy is stored. 

Different people describe the location of the Dantien in different ways. Some say at the Qihai point (an acupuncture point on the Ren Channel), some say one and a half inches or even three inches below the navel. Actually, the Dantien is an area, not a point. So we do not need to be so strict about its exact location. 'Dan' means 'essence of energy' or 'crystal'. 'Tien' means 'field'. A field is not a point, it is an area. Thus the Dantien is an area. When the Dantien is open it can store a lot of energy. This makes you healthy, strong and lets you live a long life. The more active you are, the more energy you will use and this reduces your life. Take for example a dog. Dogs breathe very quickly, using the mouth more than the nose. they are very active and fast - very yang. Thus they only live for about fiifteen years, twenty at the most. A turtle for example, does not breathe with its nose alone. It uses its internal body, its abdomen. Each breath takes about two minutes. It moves slowly and quietly - very yin. So on average they live for two hundred years! People are the same. If you go running, circuit training, weight training, then these exercises can make you big, but they do not give you energy. Quiet, slow, gentle - these ways can help you store energy. 

When you breathe you should not just use your chest,  your lungs - you should use your abdomen.  They abdomen is deeper than the chest. When you breathe the breathing is deeper, longer, more internal. This way the Qi goes directly to your Dantien and strongly affects the internal organs, particularly the kidneys, lungs and heart. In fact, you breathe with the Dantien.

The Breathing Methods

The first breathing method you should use is 'natural breathing'. Forget everything (including your abdomen and the way it moves as you breathe). Just relax and concentrate on your Dantien. Slowly you will find your breathing getting deeper and deeper. 

Then you can move on to other breathing techniques. One is 'normal breathing'. Unlike natural breathing, normal breathing places more emphasis on the Dantien. As you breathe in your abdomen expands, so your Dantien expands. As you breathe out you contract your abdomen, so your Dantien moves in. this emphasizing stimulates the Dantien, making it warm. 

After practicing 'normal breathing' for a time we can move on to a slightly higher level technique - 'reverse breathing'. This also works with the abdomen, but as you breathe in you pull in your abdomen and as you breathe out you expand your abdomen. This is more difficult than normal breathing it is also stronger - it is like turning up the fire to make the room warm. 

Finally, having practiced for long enough you will find that relaxation is the most important thing. When you breathe you must relax your whole body. Start with natural breathing then move on to normal and reverse breathing. These breathing methods are good for the Dantien. They make it more sensitive and able to collect more Qi. However, because they are stronger you cannot use them all the time. Just use them to stimulate your Dantien, then let go and breathe naturally, otherwise you will become too yang - too hot, like you burn the toast. This will cause the heart to beta quickly and build up the pressure in your  veins. You will not be able to sleep and you will suffer from stress.

The correct way to use either normal or reverse breathing is to count twenty-four breaths (inhale and exhale being counted as one) and then go back to natural breathing. This allows your Qi to come back to the Dantien. You will find all your channels are clear and you feel comfortable and warm. Just let your Qi flow naturally. In fact, if you are relaxed enough, your breathing will spontaneously change to normal and reverse breathing naturally - it is no longer fixed. At that moment you are at one with nature, your body will be so relaxed that you will forget it completely, you will not even notice your breathing. Let everything go and your body will eventually become part of the universe - reach the state of Tao.

20 Minutes of Zhan Zhuang Training

Links to other MIT Qigong Videos:

Low Post in Cape Cod

Gathering Qi in Cape Cod

Zhan Zhuang Instructional Video: Day 10

On the final day of this video tutorial, we explore how the ancient concepts of Tao, Yin, and Yang still have great importance in our busy lives. New warm-up exercise: hold two imaginary baloons in your hands and hold them behind yourself and gently vibrate up and down as you exhale. Breathe in and then breathe out as you vibrate up and down again allowing all of your muscles to relax. Again we practice the Low Post with hands in front of the belly, not too close, not too far away. Your head floating on top of your body, relax your shoulders, your armpits. Breathe quietly, calmly, naturally. Professor Yu explains that people don't understand the art at first, but once they understand the benefits, it will stay with them for life. Zhan zhuang is explained with modern scientific and medical theories, it is very safe and effective exercise. "Lam Kam Chuen's method invites us to use our imagination to find calm, to use stillness to create balance in our busy lives, and to use the natural power of breathing to replenish our energy." Each position is a progression from the last, so work up to about 20 minutes in each posture before moving on to the next. Once your stamina has increased, try moving through the five posture series in one session. Good luck!

Zhan Zhuang Instructional Video: Day 9

In Day 9, we leave the Chinese country side and travel to the urban setting of Hong Kong. City life is busy and creates tension, but this pressure can be overcome through the simple exercises of Qigong. We begin with a new warm-up exercise: punch one fist out while chambering the second. We then move into the final position, the Low Post. Make sure your fingers are gently open. Your hands are not too forward, not too close to your body, somewhere in the middle. Two balloons under your arms, relax your chest, relax your shoulders. Don't stick out your belly or your bottom. Keep your body upright, in the middle, centered.  Your eyes look forward, your ears can accept any noise. Breathe through your nose, very calm, quiet, and naturally. Professor Yu explains that zhan zhuang relaxes the brain, rests the brain. "As Mr. Wang Xiangzhai used to say: the advantage of zhan zhuang is that by entering into the practice the brain has a chance to rest. No other forms of exercise can achieve this. Most exercises put your mind in a state of excitement. If I stand still, I have a complete sense of safety, no fear of hurting myself, the mind is not excited, it is in a state of self-will. This makes it possible to concentrate fully on the exercise."

Zhan Zhuang Instructional Video: Day 8

"A good way to keep healthy is to practice Qigong, the way of energy. "Qigong is our breath energy, or life force. In China, virtually any type of natural activity, even playing music and singing, can be described as Qigong. Many Chinese believe that practicing Qigong adds to their health and vitality and ensures an active old age. Lam Kam Cheun's exercises are designed to increase our own energy, naturally and without strain." In Day 8, we return to the Songshan Mountain countryside and join Lam Kam in a new warm-up exercise. Breathe in and raise your hands to the sky, breathe out as you bring yours hands back down and gently bend your knees. We then practice the Fourth Position again, holding the arms to the side with the palms facing the ground, gently resting on imaginary balloons. "You are also sitting on the balloon chair, your head is floating on top of the shoulders. Don't hunch your shoulders, stay natural. Your arms are supported by the balloons and also always make sure your knee is not beyond your toes. Breathe naturally, relax, harmony, quietly, calm." "Water and philosophy are often drawn together in the classic Chinese text, the Tao te Ching. The ripples of life might disturb the surface of the pond, but underneath it is calm and tranquil. As you stand still, try to imagine an inner tranquility, a sense of quietness, a feeling of soft and supple energy, which the ripples of every day life cannot disturb."

Zhan Zhuang Instructional Video: Day 7

"Traditional Chinese medicine has a history of over 2000 years. The essence is the harmony of the body and nature. Modern life is too busy, so we need to find our own way for health." In Day 7, we travel to the middle of China and visit the beautiful Songshan Mountains. This is an ideal location to practice Qigong - fresh air, trees, nature. "The mountain, stillness, is yin. The water goes in motion, is yang." We warm-up by reaching one arm over the head to open the side of the body. As we breathe out, we return to the center. Then breathe in and bend to the other side. Lam Kam then introduces us to the Fourth Position, standing still with the arms out to the sides, not too forward, not too backwards, every stable. Let the hands float naturally, as if resting on balloons. "Flowing water is a central image in Taoism. Nothing in the world is softer than water, but we know it can wear away the hardest of things. Water teaches us we can flow around any obstacle. The Tao is the Way of Water." Professor Yu: "Wang Xiangzhai taught that each person should be taught according to their nature. Some people are sick and begin with a simple posture. If you are healthy, you can begin with the Universal Post, straight and erect." We end our practice with the same cool-down exercise, gently, naturally, slowly swinging the arms from side to side. "Don't just watch. The only way to find out is to join us. Join us and you will be fit very soon!"

Zhan Zhuang Instructional Video: Day 6

In Day 6, we return to the Fa Wang Temple and begin our practice with a new warm-up exercise, the Turning Cow. Breathe in as you raise your arms to heart level with your palms facing out, breathe out as you rotate your shoulders one direction, breathe in as you rotate to return to the center, breathe out as you lower your arms. Breathe in as you raise your arms again, breathe out as you turn the other direction, repeat. This is a great exercise to perform before standing still in the Cow Post, with your hands up and out in front of you. Keep your fingers gently spread, relax your shoulders, imaging your weight resting on balloons under your arms. Keep your stomach in and don't let your bottom stick out. Relax into your balloon chair. Look forward and breathe gently and naturally. The Tao te Ching says: "It's stupid to rush around. When you fight against yourself, it shows in your face. But if you draw your sap from your heart, then you will truly be strong." As you continue to stand, keep your body upright and relax. To stop, lower your hands slowly down in the front. To cool down, swing the arms gently up and down. A very simple exercise to transition back to your day. Remember, the lessons from Qigong can be applied to your every day life. Scan your body for tension and relax in everything that you do.

Zhan Zhuang Instructional Video: Day 5

In Day 5, we visit the Fa Wang Temple situated at the base of Mount Song in Henan Province. The warm-up exercise is done by pushing one hand toward the sky and the other toward the ground - then changing to the other side. Lam Kam then shows us the Third Position, the Cow Post. It is written in the Tao te Ching: "A wise person watches the seasons rise and fall and he knows how things grow, he knows they are fed by their roots and they return to their roots to grow and flower and flow. This quiet feeding is the way of nature. A wise person never tries to break up the whole." Professor Yu explains: "This is different from other forms of exercise. It does not place undue stress on the heart, but instead works accordingly to your body's ability to adapt... If you go running, you get out of breath. Zhan Zhuang doesn't do this. Most forms of exercise cause a lack of oxygen... Zhan Zhuang replenishes the body's oxygen, so it's biologically different."At the end of the practice, we rotate the hips to relax any tension that remains in the waist and lower back. "Try to be more aware of how you are sitting and breathing in your every day life. A little relaxation can go a long way!"

Zhan Zhuang Instructional Video: Day 4

In Day 4, we travel to the Summer Palace to practice stillness, the forgotten art. "Stillness, balance, and harmony is the theme of the Summer Palace Gardens near Beijing. Like a lake, the heart must be calm and quiet, having great depth beneath it." We warm up by pulling the bow: breathing out while we pull out and breathing in as our hands return to center. We then practice the Second Position, the Universal Post. Keep the hands in the heart level. The fingers are gently spread apart. The head is floating on top the shoulders. Two balloons under your armpits support your arms. Your belly does not stick out, neither does your bottom. If you feel tired, sit in the balloon chair. Stay calm, calm. We then explore the opposing forces of nature: yin and yang. "These fundamental opposites are harmonized by the immaterial breath or energy, called qi. Qi gives us life. It's the vital force of the cosmos. The aim of Zhan Zhuang is to feel our qi, our natural energy, and learn to develop its balanced flow through our body. It's a soft form of fitness, a gentle strength." We cool down by gently rotating the hips.