Alignment with the Elements

 

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Principles of Qigong Practice

by Adam Wallace

Qi Magazine | Issue 64 | Dec 2002

Success with Qigong depends on following certain principles. Failure to do so not only diminishes the positive long-term effects but can even cause unwanted side-effects.

Qigong trains the mind, breathing, and body (posture) so these are the three essentials. The mind must remain calm and clear with a positive attitude. This is dependent on sinking the Qi to the Dantian, where it is stored and developed. If Qi remains in the upper body you may feel pressure in the chest, causing difficulty with breathing, which leads to anxiety. If it remains in the head you will feel pressure, and suffer headaches or insomnia, and find total relaxation impossible to attain. Only when Qi is stable within the Dantian do you feel comfortable and balanced.

Without proper breathing Qigong is merely stretching exercises, and the benefits are limited. Generally, breathing is through the nose, which connects with the Dantian, facilitating deep respiration and sinking of Qi. The mouth should remain closed to help reconnect the Ren and Du channels (broken at birth) and reform one unbroken channel, Xiao Zhou Tian (Small Heavenly Circuit). A maxim of Chinese medicine also states, “All disease enters through the mouth." The nose filters the air and warms it before it reaches the lungs.

When the back is straight the internal body can relax. The Baihui point (at the crown of the head) and the Wuyin point (between the legs) should form a straight line. This smoothes the Chong channel (running through the very centre of the body), which connects with the Dantian. Chinese medicine states, "If the posture is not correct, the Qi cannot flow freely. If the Qi does not flow freely the mind cannot become tranquil. If the mind is not tranquil the Qi will disperse.”

The body’s fluids belong inside the body, especially the vital substances such as the blood and semen. These essences are the foundation of health; there is no spirit without vitality, and no vitality without essence. Physical exercise which causes dehydration, through profuse sweating, is contradictory to Qigong theory, and even excessive bouts of crying leave a person feeling exhausted.

For the best results, Qigong should be practised at regular times (so your body becomes accustomed to the routine) and at the same place (as you create a Qi field which benefits your practice). Ideal times are early morning (when yin energy changes to yang) or in the evening. These hours are more conducive to Qigong as the air is cleaner, the energy is calmer, and the environment is quieter. 

Persistence is the key to success. This requires self-discipline. It is said that Qigong masters practice 24 hours a day, which is not to be taken literally but means that even when they are not exercising or meditating they are following the principles (i.e. maintaining a calm mind, deep breathing, and good posture) whether at work or at home relaxing, while walking and eating, etc.

Qigong training means to test your Qi and occasionally experience adversity. This makes the body stronger internally and enables the body to adapt to changing situations. Too much comfort makes the body weak and dependent on certain conditions. Begin in small amounts and increase as your body becomes stronger. Between 3 and 4 a.m., when most people are sleeping, the body is at its weakest. If you can practice at this time you will find it beneficial and your level will improve. Also it is vital to cultivate good moral character. You must train with a good heart and a pure mind. Benevolence, humility, honesty, and other virtues must be maintained. Over time Qigong does improve the student’s character and nature, but a bad student (one who cannot give respect or is selfishly motivated etc.) without strict guidance will never develop a high standard.

You should never be impatient for quick results as this causes restlessness and anxiety, which is contrary to the principles and therefore impedes your progress. There are no short-cuts. Qigong is an evolving process, not a quick fix like a weight-loss or body-building programme. The hardest lesson is to just to relax, and let everything come naturally in its own time. Also, even if your time is limited you should never rush your own practice. Save your energy, using it only when necessary, and balance rest with activity. If you always follow the natural way, maintain a balanced and positive mental attitude, and adhere to the principles then you are assured success with Qigong which is a long life spent in good health and happiness. Qigong is more than exercise: It is a philosophy, a way of life.

Qigong Benefits Immune Function in Cancer Patients

By Lynne Eldridge MD, About.com Guide   February 9, 2012
Original Article: http://lungcancer.about.com/b/2012/02/09/qigong-benefits-immune-function-in-cancer-patients.htm

Qigong, a Chinese practice that involves meditation, breathing, and gentle movements, is increasingly being used for people living with cancer.

As an "alternative" practice, it is used to help people cope with the symptoms of cancer rather than treat cancer. But a new study shows that it may do more than help with pain and fatigue.

Researchers took a look at all studies published on qigong to date. In total, this included 23 studies that, depending on the study, looked at the physical, psychosocial, and biomedical outcomes of people with cancer who practiced qigong.

They found that people treated with qigong, along with traditional therapies to treat cancer, had a significant improvement in their immune function.

It's another step to say whether or not having improved immune function can make a difference in survival rates with cancer. But we do know that the immune system plays a huge role in eliminating cancer cells that are present in the body. Hopefully further research will take a good look at this.

Check out the additional benefits qigong may have for people living with cancer. The research I did in writing this article got me started with doing qigong myself!

• The Benefits of Qigong for People With Cancer

And More About Qigong and Health:

• All About Qigong for Health 

Chan, C. et al. A systematic review of the effectiveness of qigong exercise in supportive cancer care. Supportive Care in Cancer. 2012. DOI: 10.1007/s00520-011-1378-3. Published Online 19 January 2012.

MIT Monday Night Qigong

MIT Qigong Club

Location: 1/16: Student Center (Rm 491)

Time: 7:00-8:00

Cost: FREE

web.mit.edu/qigong

http://www.apricotforesthall.com/

***

warmup
10min Gathering Qi
20min Natural Post
10min Twisting Step
10min Leg Qi
seal/wash

***

Notes from the Tao Te Ching:

*When one gives uundivided attention to the VITAL BREATH, and brings it to the utmost degree of pliancy, he can become tender like a baby.  When he has cleansed away the most mysterious sights of his imaginaton, he can become without a flaw.

*He who would gain a knowledge of the nature and attributes of the nameless, undefinable (Tao) must first set himself free from all earthly desires. 

*Man takes his law from the earth, the earth takes its law from heaven, heaven takes its law from the Tao.

*He who knows others is discerning, he who knows himself is intelligent.  He who overcomes others is strong, he who overcomes himself is mighty.7735DAVZRN45

Moving Zhang Zhuang for Cultivating the Dantian

In the MIT Qigong Year Two Curriculum, Coach Jim Roselando introduces his students to moving zhang zhuang. Choose your favorite posture or keep your arms relaxed in wuji... spend a few minutes finding your center and connecting with your breath. Then gently and slowly transfer all of your weight to one leg... pause... feel your center, feel your balance, breathe deep and soft.... then transfer to the other leg. Move gently, softly, deliberately... 

Below, Michael Tse, editor of Qi Magazine, offers additional valuable information on this powerful exercise.

Collecting Qi to your Dantian - Walking 

Qi Magazine | Issue 62 | August 2002

by Michael Tse

Breathing

Throughout the whole movement, breathe naturally.

Concentration

As you move, make sure you keep your knees bent and the body at the same level. Do not move up and down as you step. Keep the eyes forward, gazing down.

Benefits

A lot of time when we walk, we will walk too fast. For general walking, if we walk too fast, we will use energy. In this exercise, you should walk slowly, so you will go through the detail of the body. How do you use your weight? How do you put your weight forward? How to change one's weight to the other side of the body? That will help your mind and body to connect together because you do it slowly. As you bend your knees to walk, all your weight is on your legs and your upper body will be light. It will create a warm feeling in your body. However, your leg will be a little bit tired. At the same time, you collect the energy, you pass the Ren Mai and down to the the Lower Dantian. So every time you move, the energy will go down to the Dantian and open the channel. So this part is of benefit for the circulation and liver because the liver connects with the blood. And the coordination should be with your torso and legs together. 

History and Background

When we do this exercise, we keep collecting the Qi to the Dantian with the simple walking. It will be easy for beginners. So, in the Healthy Living Gong, we have both stationary movement and walking movements which are like Yin and Yang to balance our Qi together. 

MIT Qigong Global Standing Gallery

Our Global Standing Gallery contains pictures from six continents... from the Heartland of America to the Islands of the Caribbean, the slopes of Tahoe and the Alps, the beaches of South Africa, Australia, and Thailand... we've captured the Universal Post in India and beneath the skyscrapers of Hong Kong. Please send a picture of your qigong practice from around the world: qi@mit.edu.

http://web.mit.edu/qigong/Gallery/Pages/Global_Standing.html

David || Koh Mook, Trang, Thailand

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.