Dr Xie Yuhong 

                          TaijiQuan                            

   

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CHINESE QIGONG
Qigong is an art and skill to train qi. It is a component part of Traditional Chinese Medicine.

Qigong, as a medical keep-fit activity, has a history of five thousands years in China.
Qigong has the functions of preventing and curing diseases, protecting and strengthening health and prolonging life. To achieve this aim, the practitioners must associate his mind, postures and breathing and act on the whole organism.
Viewed from the development of the history of TCM, doctors through the ages all paid great attention to qigong and had great attainments in qigong as well.
For instance, in the Han Dynasty, an outstanding physician Huatuo, created a set of fitness exercise called "The Five Animal Play(Wuqinxi)" mimicking the movements and gestures of the tiger, the deer, the bear, the ape and the bird(crane). It is exercised to attain the goal of "free circulation of blood and prevention of disease occurrence".
In the Ming Dynasty, the renowned physician and pharmacologist Li Shizhen(1518~1593) recorded in his A Study on the Eight Extra Channels: "The inner scene and channels can be perceived clean and clear only by those who can see inwards." He also pointed out in his Guidebook to Acupuncture and moxibustion that those who learn acupuncture and moxibustion should practise still sitting exercise first, thus "in the human body the circulation of qi and blood in the channels and the opening and closing of the functional activities of qi can have a reliable foundation."
In recent years, qigong has been widely used to treat many chronic diseases such as chronic hepatitis, di , pyknocardia, bronchial and neurasthenia.
The age-old Chinese qigong will make contributions to the health and longevity of people of the world.
The Three Key Elements of Qigong
Qigong master through the ages have built up from their training practice rich experiences which are summarized as the three key elements of "regulation of body", "regulation of breathing", and "regulation of mind".
"Regulation of body" refers to the adjustment of body postures and relaxation exercise.
"Regulation of breathing" refers to the exercise of respiration and conducting qi.
"Regulation of mind" refers to the regulation of mental activities: the exercise of mental tranquilization and mind concentration.
Only a close combination and coordination of the three key elements in qigong dirigation can guarantee a fruitful exercise of qigong.

Brief Introductions of Chinese Qigong
Ladies and Gentlemen!
Good morning(afternoon\noon\evening)!
I am very glad to meet you. My name is Dr Xie Yuhong. I work in Qigong Research Institute of Nanjing University of Traditional Chinese Medicine.
Welcome to our university.
Welcome to learn Chinese Qigong with me. I am going to introduce the outline of qigong and maneuvers of qigong in today s lecture.
Now, I first introduce the outline of Chinese qigong.……
Next, I will demonstrate(show\display) maneuvers of qigong.
Maneuvers of qigong include Static qigong and Dynamic qigong.
1. Relaxation qigong
Relaxation qigong aims at regulating the whole body into a relaxed comfortable and natural state through a step-by-step and rhythemical relaxation of all parts of the body coordinated by silently reading the “song(relax)” character formular .
2. Inner-Nourishing Qigong
Inner-Nourishing qigong is a maneuver featured by the coordination of silent reading of words or phrases with respiration exercise. It has fairly good regulation effects on the functional activities of the nervous, circulatory and digestive systems.
3. Six-Character Formula
Six-Character Formula is a maneuver to coordinate with silently reading six words cooperated by the limbs and body to conduct qi during the process of respiration exercise.
The six words are: xu, ke, hu, si, chui and xi.
a. The word “xu” nourishes the liver
b. The word “ke” replenishes the heart
c. The word “hu” strengthens the epleen
d. The word “si” moistens the lung
e. The word “chui” strengthens the kidny
f. The word “xi” regulates the triple warmer
4. Yijinjing(Changing Tendons Qigong)
Yijinjing is a form of fitness exercise handed down from ancient China. Legend has it that this maneuver aims at strengthening the muscles and tendons.
① Skanda presents the pestle
② Hold the subduing-demon pestle horizontally
③ The palms prop up the heavenly gate
④ Pick the stars and replace the dipper
⑤ Pull back the tails of nine bulls
⑥ Outstretch the claws and spread the wings
⑦ The nine ghosts draw the sabre
⑧ The three body-sections drop to the ground
⑨ The blue dragon outstretches its paws
⑩ The crouching tiger pounces on its prey
(11)Make deep bows and beat the heavenly drum
(12)Turn the tail and swing the head
5. Standing-Style Eight-Section Brocade
① Prop up the sky with both hands to regulate the Triple Warmer
② Draw a bow on both sides like shooting a vulture
③ Raise single arm to regulate spleen and stomach
④ Look back to treat five strains and seven impairments
⑤ Sway head and buttocks to expel heart-fire
⑥ Pull toes with both hands to reinforce kidney and waist
⑦ Clench fists and look with eyes wide open to build up strength and stamina
⑧ Rise and fall on tiptoes to dispel all diseases

          

6. “Shaolin Inner Strength One Finger Meditation”QiGong
Part 1: Maneuvers to warm the body
Section 1: Circling the upper limbs
Section 2: Rubbing the shoulder
Section 3: Cat’s washing face
Section 4: Complaining about no ring in the sky for pulling it down
Section 5: Running the horse to the manger
Section 6: Imitating the figure of a shoulder pole
Section 7: Making cord by twisting hay between the palms
Section 8: Black cow’s head swing to and fro
Section 9: Making bean-curd by grinding

Part 2: Ride-horse stump Qigong
Part 3: The maneuvers of moving fingers up and down
Part 4: Dynamic QiGong
Section 1: Embracing the moon with both arms
Section 2: Cross hands
Section 3: holding a ball
Section 4: Red phoenix facing the sun
Section 5: Showing the way by a fairy
Section 6: Cleaving Hua mountain forcefully
Section 7: Picking up the moon in the bottom of the see and embracing it in the bosom and raising a tripod by a marshal
Part 5: Regulating-Qi QiGong
Section 1: Pulling Qi
Section 2: Circling Qi
Part 6: Closing maneuvers:
Section 1: Conducting Qi Section 2: Pressing Qi-Thunder

 

简化太极拳

SimplifiedTaiji Quan Exercise
1. 起势 starting posture
2. 左右野马鬃 mustang parting its mane standing on one foot and extending left leg
3.
4. 白鹤亮翅 the white crane spreading its wings
5. 左右搂膝拗步 holding the knee in bended step
6. 手挥琵琶 swinging pipa
7. 左右倒卷肱 upper arm rolling
8. 左揽雀尾 pulling peacock’s tail(left)
9. 右揽雀尾 pulling peacock’s tail(right)
10. 单鞭 single whip
11. 云手 cloud hand
12. 单鞭 single whip
13. 高探马 reigning the horse
14. 右蹬脚 raising the right foot
15. 双峰贯耳 twin peaks
16. 转身左蹬脚 turning the body and raising the left foot
17. 左下势独立 standing on one foot and extending left leg
18. 右下势独立 standing on one foot and extending right leg
19. 左右穿梭 shuttling back and forth
20. 海底针 needle at the bottom of the sea
21. 闪通臂 swing the back
22. 转身扳拦捶 turning body, pulling, blocking and pounding
23. 如封似闭 stopping blows
24. 十字手 crossed hands
25. 收势 finishing posture