Qi Gong: Lessons 3 & 4...Heaven & Earth & Letting Go

"Yin and Yang should be respected to an equal extent"

- 'Mastering Miracles', Master Hong Liu

Before you begin, please refer to Golden Eight Exercises - General Instructions.

The following is taken from the book 'Mastering Miracles'.

Form 3: Between Heaven and Earth (Figure 8-4)

Purpose and Effect: The diametrically opposed movements of the hands pull at and uplift the stomach, spleen, liver, and gallbladder, thus balanceing and coordination them. It also stimulates peristalsis in the digestive system, aiding the stomach and intestines in digestion.

How to Begin: Move your left foot to the side so your feet are should-width apart. Sweep your hands out to the sides, to the front, then to an area just below your navel, called the dan tien, as though you are gathering energy (a).

As you inhale, bring your hands up in front of your solar plexus (the top art of the stomach, just below the heart).

As you exhale, separate your palms, rotating the right palm upward toward the sky and the left palm downward toward the earth to the side of your body. Go up on your toes if your balance is adequate. Eyes and head follow the movement of the right palm upward.

Move the palms in opposite directions until the right arm is fully extended above the head with the fingers pointing toward the left and the palm facing the sky. The left hand should be fully extended downward with the fingers toward the front and the palm facing the earth (b). Make sure your hands are fully flat and horizontal. If you arms are not flexible enough, you can angle your upper palm somewhat facing forward and your lower palm at less than a fully ninety-degree angle from the ground.

Visualize that although the two hands are far apart, they are connected with Qi to both heaven and earth.

As you inhale, return arms to lower rib cage area, placing both palms on the rib cage, fingers facing down (c).

As you exhale, slide both hands down across your abdomen, ending naturally as far as your hands can go (top of legs), directing bad energy down your torso and out the legs and feet. Return your hands to the starting position in front of your abdomen, with the other palm on top. Repeat the steps for the opposite side. Repeat for the desired number of repetitions. (Three repetitions would mean three with right hand up and three with left hand up).

Form 4: Look Back and Let Go (Figure 8-5)

"They should enable their breath to communicate with the outside world; and they should act as though they loved everything outside."

Purpose and Effect: This exercise provides relief from stress and stress-related disorders. Practicing this is especially helpful for long-term stress, emotional turmoil, and the effects of aging.

Turning as far as possible stimulates circulation in the body, neck, eyes, head, and central nervous system, and prevents high blood pressure and eye and neck problems. Twisting the spine stimulates the internal organs and thighs, and is good for the waist. It also improves blood circulation.

How to Begin: From the Natural Standing Form, move your left foot out so your feet are wider than shoulder-width apart. Bend your knees in a horse stance.

As you inhale, sweep your hands about five inches out from the side of the wiast with thumbs making a well-stretched V and your palms facing down (a).

As you exhale, bend your knees slightly an distribute your weight evenly over both fee. As you bend the knees and exhale, guide your energy to your lower dan tien (just below your navel).
As you inhale, rotate your upper body to the left as far as possible. Turn your head to look over your left shoulder (b,c). Make sure your shoulders have remained loose. Hold this position for one second.

As you exhale, rotate back to center position. Repeat in the opposition direction to complete one repetition. Repeat for desired number of repetitions.

Qi Gong: Lesson 2...The Archer

"The breath of heaven is pure and light."

- 'Mastering Miracles: The Healing Art of Qi Gong', by Master Hong Liu

Before you begin, please refer to Golden Eight Exercises - General Instructions

The following is taken from the book, 'Mastering Miracles'

"Form 2: The Archer (Figure 8-3)

Purpose and Effect: Extending your chest and turning your neck and head improves your circulation, especially in your head and neck area. It also improves heart and lung function. By improving posture and balance, it helps prevent both structural and functional disorders associated with poor posture.

How to Begin:From the natural Standing Form, move your left foot out so your feet are wider than shoulder-width apart, with your weight evenly distributed. Bend your knees slightly into a horse stance (a). Keep this same foot and knee position thoughout the entire exercise.

As you inhale, sweep your arms up into a crossed position about six inches in front of your heart with the right hand inside, palms facing the body.

As you exhale, look at the wrists where they cross. Concentrate on that spot, thinking that you cannot be stopped in your movement. Curl the fingers of your right hand into a loose fist as if to draw the string of a bow. Rotate your left hand so the palm faces away from the left side of the body (b). Imagine that you are holding a bow in your left hand and holding the string with your right hand.

As you inhale, turn your eyes and head to follow the left middle finger while you push the left hand away from the left side of the body until it is fully extended with the hand at a ninety-degree angle from the arm. Visualize this as the left hand pushing a mountain. The right fist "pulls" the string back until the right fist is inf front of the right shoulder, with the right, bent arm parallel to the ground (c). The pulling is done with soft, firm strength - not explosiveness.

Allow the hips to rotate partially toward the left hand (thus allowing further lung stretch), and the knees to straighten somewhat. Don't twist your chest. As the arms are at full stretch, concentrte on opening your chest as well as your mind.

As you exhale, return hands to crossed position, continuing to inhale.

Repeat this exercise with the opposite hands."

*N.B. Sorry about the boobs, but I'm not doing this lesson again! Anyway, it's nice to look like I have boobs...well, er...cleavage, sort of - gotta love those push-up bras...lol...Yes Frankie, I know...they're definitely no match for your norks...he..he..he...(not that I'm trying). And the reason I look like crap is because I worked last night.

Qi Gong: Lesson 1...Reach for Happiness

"After a night of sleep, people should get up early...They should loosen their hair and slow down their movements. By these means they can fulfill their wish to live healthfully."

- 'Mastering Miracles', Master (Dr) Hong Liu

The following is directly taken from the book, 'Mastering Miracles: The Healing Art of Qi Gong', my Master Hong Liu.

Golden Eight Exercises - General Instructions

"Do each exercise at least three times, once or twice a day. Stay within your personal comfort level, especially if you are weak or ill. This may mean bending the knees less, not stretching as far, or approximating the movements that are beyond your ability.

Focus on these exercises, keeping your thoughts as tranquil as possible. If your thoughts turn to the stresses in your life, do not dwell on them. Just let the thoughts come and go and focus on form and function.

Proper breathing will help you do this. Keep your breathing smooth, harmonious, and deep while you concentrate on the forms in these exercises. And remember that Qi Gong exercises are done extremely slowly, "as if moving in calm stillness," as an ancient poet described it.

A note of caution: These exercises are usually of great benefit. However, if you develop any problems like extremely sore joints or tendons, then cut back on the amount of exercise you are doing. If the problem persists, consult your doctor.

To Begin: The Natural Standing Form (Figure 8-1)

Each form begins in the Natural Standing Form, which means keeping your feet shoulder-width apart and your back straight and lengthened slightly as if someone were pulling up on a string at the top of your head. Keep your tongue lightly pressed against the roof of your mouth, and your chin slightly tucked in.

Form 1: Reach for Happiness (Figure 8-2)

Purpose and Effect: In Chinese medicine, the lungs are the most important organs for creating and sustaining vitality. When we inhale, we take in oxygen and Qi, both of which are vital to our existence. That is why the lung exercises come first in Qi Gong practice."

"The exercise is good for digestive problems; heart, lung, spine, or back problems; and stiff neck and eye problems.

It exercises the entire body through stretching and breathing, also bringing oxygen to the brain for greater alertness. Scientific experiments have shown that inhaling and exhaling with the arms above the head increases llung volume. This exercise decreases the pressure of the internal organs on the heart and increases the venous circulation and blood flow back to the heart. It also massages and tones the internal organs.

When you lock your fingers and push upward, it adjusts and balances your muscles, tendons, skeletal system, nerves, and spine.

When you lower your hands and exhale, you are expelling waste energy and relieving fatigue. At the same time, the abdominal muscles and the diaphragm relax, improving circulation to the abdominal area.

How to Begin: From the Natural Standing Form, move your left foot out so your feet are shoulder-width apart. Hands hang relaxed at your sides (a).

As you inhale, gracefully sweep your hands out to your sides, to the front, and then let them settle somewhat in front of yuor navel. Your palms should be facing up, with the fingers of each hand pointing toward each other (b). As you sweep your hands, imagine that you are gathering up energy and creating a delicate yet powerful ball of energy. Make sure your armpits are open the entire time so the energy flow is not impeded.

Raise your hands, lifting the energy ball very lightly and steadily up to the front of your heart (c). Move slowly, as though the ball could pop or blow away if you are not gentle or steady in guiding it. Your chest is full and open. (If you have your hands too close to your body, the ball will be squished, and in physical terms, your arms and chest will be constricted.)

Turn your palms down, thumbs rotating inward. Gently interlace the fingers of your opposite hands and lock them together.

As you exhale, with your eyes and head following your hands, raise and rotate your hands (from palms down to palms out front to palms up until they are stretched above your head)(d). Press the ball of energy toward the sky, stretching your arms as far as they an go while keeping your fingers interlocked. Imagine pushing the ball to the far limits of the sky, raising on your toes as far as your balance allows (e). Remain mentally grounded, however, seeing yourself as a rooted tree. Push upward for one second as you fully exhale. Then inhale as deeply as is comfortable.

As you exhale, unlock your fingers and return your head and eyes to a forward position. Let your arms float outward as if gently pushing down two very large balloons (f). Repeat for the desired number of repetitions. When finished, consciously maintain the height and full-chested posture that you have just achieved."

*N.B. Sorry about the video being sideways. I haven't done this before, and did it lengthwise to get in full extension of my body for the demo. Please overlook my PJ's, but it was more comfortable doing the exercise in them.

Qi Gong: Lessons in Health

"In Qi Gong we believe that we are constantly being charged with energy. This energy comes from the earth and the sky, our workplace and home, even other people. It also comes from the things we eat, our activities, and even our psychological state. The combination of yin (passive) and yang (active) energy is Qi. The practice and study of Qi is Qi Gong."

- 'Mastering Miracles: The Healing Art of Qi Gong', by Master (Dr) Hong Liu
* N.B. All quotes in this post are from the book, 'Mastering Miracles.'

I'm going to share with you some Qi Gong exercises, as taught by Master Hong Liu (" is the first person to fully integrate extensive apprenticeships in both Eastern and Western Medicine"). The reason I've decided to share this, so that you, like me, can hopefully benefit from its' practice. Firstly, I want to tell you that I'm not an expert on Qi Gong. I've practiced it over the years, and have fleetingly taught it during my years as a martial arts instructor. Regardless of whether Qi Gong is taught specifically for martial arts, or general health, you will find that the basis of many of the exercises are grounded in the same origins.

Like most things, you never know what you have until you lose it, and that goes for the Qi Gong skills I learned during those many years of martial arts training. Now, as I'm getting older (and my body is telling me as such), I'm only starting to realise the signficance of what I've learnt, and I'm now choosing to delve into my chosen art and all its' wonders with a thirst for deeper knowledge, and also in the hope that it will yield its' secrets (and benefits) to me over time.

When you really start to look beneath the surface, you realise how amazing our bodies are, and its' ability to heal itself, especially through something as simple as breathing and movement, and what I believe Qi Gong is - a form of (moving) meditation.

"Imbalances in five main areas will cause cancer," I told Raymond. "Environmental, physical, chemical, biological and psychological. To prevent a disease like cancer, one must watch his diet, maintain emotional stability, avoid pollution, and increase physical fitness. This will result in a high level of immune strength, which will get rid of the bad energy.

It is the mention of "good" and "bad" energy that usually makes Western doctors flinch. They are accustomed to thinking in terms of tissue and blood, and not the energy that permeates it. In Qi Gong it is the other way around. We look at this energy as the source of both health and illness."

The exercises I'd like to share with you are called 'The Golden Eight Exercises', as per Master Hong Liu's book. I will explain one or two exercises at a time, starting tomorrow. They are quite simple, however, when you first attempt them, they will take a little practice to do them correctly. Persevere, because you'll have them down pat in no time, and once you've learnt them, they will comfortably slot into your day.

These exercises can be done by anyone of any age, however, there are particular exercises, depending on whether you have a particular condition (pregnancy, etc), where it is recommended to either avoid them altogether or adjust the exercise (I will include any warnings). Even people who are extremely ill and hospitalised can do these exercises from a sitting or lying position. You just do what you can, without tiring yourself unnecessarily, especially if you are chronically ill. Of course, if you are extremely ill, or have a medical condition, I would recommend that you still check with your physician whether you are able to do these exercises.

I would recommend that when you begin, only do two to three repetitions to begin with, and concentrate on the quality of your technique. Try to get the breathing and movements correct, so that you will derive the maximum benefit from the exercise, and it's always best to learn things correctly before habitually practicing them incorrectly anyway.

I have also scanned diagrams of the steps of the exercises, to help you do the movements correctly. I will also be including an explanation of what and how, these specific exercises will improve your health, as per 'Mastering Miracles'.

Tomorrow I will share the first of the Golden Eight Exercises, called 'Reach for Happiness'.

"Although Chinese medicine uses different terms and philosophies than its' Western counterpart, its goal is essentially the same: to rid the body of illness and disease. It is in the approach to this common goal that the two systems show their differences.

In Western medicine, the patient is often passive and merely receives treatment. In Chinese medicine, the patient must be actively involved in his healing. We believe that if the patient will not participate in the fight against his disease, then the illness will likely take whatever course it wishes. It is that simple."