Open Palm Sequence

The open palm forms give training in extending energy to the palms and fingertips. In this set the hands should be kept relaxed, except that the thumbs and little fingers are pulled back and tightened slightly so that energy is directed to the centers of the palms. To understand how to do this, imagine holding a basketball or large balloon in both hands without the thumbs or little fingers touching it.

This set of exercises has the same purpose as the Da Mo Wai Dan, so in practicing the same rules and principles should be followed with one difference. Instead of tensing the fist the palm is tensed and the energy is guided to the fingertips continuously.

Fig. 2-16. Fig. 2-17. Fig. 2-18.

Palms face the floor, while the fingers point out to the sides. Imagine pushing down when exhaling, relax when inhaling.

Palms face the body, fingers pointing down. Imagine pushing in when exhaling, relax when inhaling.

Arms are extended out to the sides, palms facing up. Imagine pushing up when exhaling, relax when inhaling.

Bend the arms and place the hands in front of the chest, palms facing each other, fingers pointing up. Imagine pushing the hands toward each other when exhaling, relax when inhaling.

Fig. 2-19.
Fig. 2-22. Fig. 2-23. Fig. 2-24.

Extend the arms out to the sides, palms facing out, fingers pointing up. Imagine pushing out when exhaling, relax when inhaling.

Bend the arms and place the hands in front of the chest again, with palms touching this time, fingers pointing up. Imagine pushing in when exhaling, relax when inhaling.

Extend the arms straight out in front, palms facing the front, fingers pointing up. Imagine pushing forward when exhaling, relax when inhaling.

Extend the arms straight up, palms facing up, fingers pointing toward each other. Imagine pushing up when exhaling, relax when inhaling.

Lower the hands to the front of the chest, elbows bent, palms facing up, fingers pointing toward each other. Imagine lifting up when exhaling, relax when inhaling.

Fig. 2-25. Fig. 2-26. Fig. 2-27.

Extend the arms straight to the front, palms facing up, fingers pointing forward. Imagine pushing up when exhaling, relax when inhaling.

Bring the hands back to the front of the chest, palms facing down, fingers in line. Imagine pushing down when exhaling, relax when inhaling.

Extend the arms out to the side with the elbows bent, palms facing up and a little inward. Imagine lifting upward and inward when exhaling, relax when inhaling.

Just as with the Da Mo Wai Dan, after practicing stand awhile with the arms hanging loosely at the sides, or better, lie down and relax completely. Breathe regularly, relax, and feel the energy redistribute itself for a few minutes.

Moving Forms

The Moving Forms give training in large muscle coordination, develop the large muscles, and loosen the joints, particularly the back. These forms are a new development in Chi Kung and were created because people felt that the Yi Gin Ching forms emphasized the arms to the exclusion of the rest of the body. When practicing, repeat each form five to ten times:

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Stand erect with the arms at the sides and the feet shoulder width apart. Bend forward and touch the fingertips to the floor, keeping the knees locked straight if possible, then return to a standing posture. Exhale when bending forward, inhale while standing back up.

Stand erect and hold the palms in front of the chest, facing each other. While exhaling, bring the hands together until they almost touch. When you inhale let the hands separate. While pressing imagine energy flowing to the palms, completing a circuit.

While exhaling push straight up over your head with one palm while pushing down behind your back with the other. Relax and inhale while reversing the position of the hands.

Hands Clasped Behind Back

Clasp your hands behind your back. Expand the chest when inhaling and relax while exhaling.

Stand erect with arms hanging at the sides. Rotate the shoulders together 10 times in one direction, 10 times in the other, coordinating with the breathing. It does not matter whether you inhale as the shoulders are moving forward or backward as long as you are consistent. Form 6 (Fig. 2-38):

Reach behind your back with the left hand and reach over your shoulder with the right hand and clasp hands. Expand the chest while inhaling, and relax when exhaling. Do this 10 times, then reverse the position of the arms and do 10 more times.

Fig. 2-43. Fig. 2-44. Fig. 2-45.

Clasp the hands behind the back while standing in a half squat and rotate the body from side to side. Exhale while turning to the side and inhale while facing forward.

Stand in a half squat with the arms out to the sides, elbows bent. While inhaling turn the palms up and lift up, and while exhaling turn the palms down and push down.

Bend forward. When inhaling touch the backs of the hands to the floor in front of you, and when exhaling remain bent over and press down with the palms on the back of the neck.

Fig. 2-49. Fig. 2-50. Fig. 2-51.

Stand erect with the arms extended straight in front, palms up. When exhaling, turn the palms down and lower the body by bending your knees, and when inhaling turn the palms up and stand back up.

Stand with the feet as far apart as comfortable. Shift most of the weight to the right foot and at the same time turn to the right, raising the right arm diagonally upward, palm facing out and up, and pointing the fingers of the left hand in the opposite direction. Think of the two arms as one unit forming a straight line. Then reverse, shifting most of the weight to the left foot and at the same time turning to the left, raising the left arm diagonally upward, palm facing out and up, and pointing the fingers of the right hand in the opposite direction. Exhale while stretching, and inhale while changing sides.

Stand with the feet as far apart as is comfortable. Shift most of the weight to the left foot and at the same time turn to the left, bending the body sideways with the right arm in front of the head, and the left arm behind the back, both palms facing out. Twist to the left as far as possible with the feeling of spiralling,or pushing,through both hands. Then reverse, shifting most of the weight to the right foot and at the same time turning to the right, reversing the arms. Exhale while stretching, and inhale while changing sides.

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Heal Yourself With Qi Gong

Heal Yourself With Qi Gong

Qigong also spelled Ch'i Kung is a potent system of healing and energy medicine from China. It's the art and science of utilizing breathing methods, gentle movement, and meditation to clean, fortify, and circulate the life energy qi.

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