Taiji Qigong
Taught by: Joe Hing Kwok Chu Recorded by Peter Croke Edited by Vera Eby
Each exercise is done 16 times.
1. The shadow of the sword and the shooting star
Legs are in horse stance: The legs are one
leg's length apart.
(The leg is measured from the inseam to the foot.) The knees are bent but not less than 90 degrees. When you bend down, the knees move in slightly.
The torso is slightly forward so the coccyx is sticking slightly out.
Keep the elbows and arms close to the body. The
hands are brought back to the sides of the body as far as possible.
The elbows move back. Palms face up. Push the arms, keeping them
perpendicular to the floor and mid torso (elbows are at 90 degrees). Push the
hand and arms forward while rotating the palms, so that when the arms
are fully extended out in front of you, the palms are facing forward.
Palms should be rotated so they are facing up when pulled back and
face outward when reaching away from the body. Breathe inward when
the arms are pulled to the body and out when the arms are stretched away
from the body.
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2. The universe and heaven and earth
Legs should be shoulder width apart. Allow the knees to relax.
Interlace the fingers of both hands with the palms facing downward. The
arms are in front of the body and pushed toward the ground as far as
they can go without bending the torso (elbows straight). Rotate the
arms and hands in a circular motion, keeping the fingers interlaced, first
counterclockwise and then clockwise. Make a circle as big as you are
able to stretch the back. Imagine a big clock right in front of the
body (facing you). The first rotation is from 6 to 9. Breathe in. When
circling upward, palms will also face upward. Next, cut across the
diameter of the circle to the opposite side (3).
Breathe out. Then rotate the hands and arms up and around back to 9
again. Then reverse this exercise. The breathing is switched as the
exercise is reversed. Only the first rotation is at 6. The remaining
rotations are a half circle between 9 and 3.
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3. The colorful cloud at the edge of the sky
Legs are shoulder length apart. Put one leg behind the body and
one leg in front of the body. Legs are at an angle. Arms and hands
are at the sides. Relax the arms and hands so they are just dangling.
Raise one arm over the head (in an arc motion). Raise the arm of the leg
that is forward. Keep the elbow straight. Lean forward on the front
leg as you raise the arm. (When raising the arm the heel of the leg in
back will come off the floor.) Lower the arm; switch the legs, and
repeat with the other arm. Breathe in as the arm moves up, and breathe out
as the arm moves down. Click here to see video.
4. Spreading the clouds and paying respect to the sun
Feet are placed shoulder width apart. Place the hands in front of
the body. The palms are facing toward the body. The hands are side by
side. The fingers are pointed downward, they are placed in front of the
bellybutton area and about 2 inches from the body. Raise the hands up
toward the throat while keeping them about 2 inches from the body. When
you get to the throat area, spread the hands out. Move the hands in
opposite directions of each other. Keep the palms facing inward. The
hands are now to the side of the body but still 2 inches from the body.
They are at forehead or above level. Rotate the hand so the fingers
are pointing up as you spread them at the forehead or above area.
Bring the hands straight down and then back to the bellybutton area.
Repeat. Breathe in as you go up and out as you come down.
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5. The moon sinking into the Yangtze river
Legs are shoulder length apart. Put one leg
behind the body and one leg in front of the body. Keep toes facing forward.
Legs are at an angle. Arms and hands are at the sides. Relax the
arms and hands so they are just dangling. Raise the arm of the back
leg over the head (in an arc motion). Keep the elbow straight.
Breathe in as the arm moves up and breathe out as the arm moves down.
When the arm is coming down the same leg comes forward. When the leg
comes forward, the leg is then lifted off the ground in front of the
body. Hold the leg in this spot for several seconds and then lower to
the ground, switching the legs and repeat with the other arm. Click here to see video.
6. Ten piles in the sky
Legs should be shoulder width apart. Arm and hands should dangle at the sides of the body. Raise the hands over the head and reach to the sky. While reaching raise up on the toes and the balls of the feet. Hold for a few seconds and then lower the feet, the arms and hands. Return to the starting position. Breathe in as you
go up and out as you come down. Repeat.
Click here to see video. Go to Part II Sponsors' Ads by Google 以下為谷歌所提供贊助者之廣告 Last update: Mar 18, 2009; 10:30 a.m. LAH |