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YMAAPUBLICATION CENTER
-
ESSENC
ETA
IJIQ
IGO
NG
DR
.YA
NG
,JWIN
G-M
ING
THE
OF
YMAA
MARTIAL ARTSALTERNATIVE HEALTHQIGONG
THE SERIOUS STUDENT'S GUIDE TO BETTER TAIJI
Dr. Yang, Jwing-Ming is a renowned author and teacher of
Chinesemartial arts and Qigong. Born in Taiwan, he has trained and
taughtTaijiquan and Qigong for 35 years. He is the author of 25
books. Dr. Yang lives in Lexington, Massachusetts.
The Essence of Taiji Qigong is for students who have learned a
Taiji (Tai Chi)
form and want to reach new levels of skill and ability. This
book includes three
complete Taiji Qigong (Chi Kung) exercises and more than 200
photographs
and illustrations to help you learn.
Taiji Qigong prepares your body and mind for great Taiji
practice by loosening
your joints, warming your muscles, stimulating your Qi flow, and
sharpening
your concentration. Qigong is also the key to developing the
phenomenal
martial power of Taijiquan, a fact that many books ignore.
In addition, regular Qigong practice accelerates the health
benefits of Taiji.
Youll enjoy reduced stress, a stronger immune system, and a
deeper awareness
of breath and body coordination. This authoritative guide can be
used with any
style of Taijiquan.
Increase your vitality.
Improve your Taiji skills.
Discover the key to internal power.
Includes three complete sets of Qigong exercises.
One of Americas most sought after instructors of Qigong - OMEGA
INSTITUTE
THE
DR.YANG, JWING-MING
MARTIAL ARTS QIGONG
ESSENCETAIJI QIGONG
OFTHE INTERNAL FOUNDATION OF TAIJIQUAN
YMAA Publication Center
1-800-669-8892 email: [email protected] www.ymaa.com USA $20.95
ISBN-13: 978-1-886969-63-6ISBN-10: 1-886969-63-9
-
YMAA Publication CenterMain Office:
4354 Washington StreetBoston, Massachusetts, 021311-800-669-8892
www.ymaa.com [email protected]
Copyright 1997 by Dr. Yang, Jwing-Ming
10 9 8 7 6 5 4 3
All rights reserved including the right of reproduction in whole
or in part in any form.
Publishers Cataloging-in-Publication(Provided by Quality Books,
Inc.)
Yang, Jwing-Ming 1946-The essence of taiji qigong : the internal
foundation of
taijiquan / Jwing-Ming Yang.2nd ed.p. cm. (Martial
artsqigong)Includes bibiographical references and index.Preassigned
LCCN: 98-60108ISBN: 1-886969-63-9
1. Chi kung. 2. Tai chi chuan. 3. Martial arts. 4. Alternative
medicine. I. Title. II. Series.
RA 781.8.Y36 1998 613.7148QBI98-667
Figures 2-4, 3-33, 3-34, 3-35, 3-36, 3-37, 3-38, 3-40, and 3-41
modified by Sarah Noack. Originalimages copyright 1994 by TechPool
Studios Corp. USA, 1463 Warrensville Center Road, Cleveland,OH
44121.
Disclaimer:The author and publisher of this material are NOT
RESPONSIBLE in any manner whatsoever for anyinjury which may occur
through reading or following the instructions in this manual.The
activities, physical or otherwise, described in this material may
be too strenuous or dangerous forsome people, and the reader(s)
should consult a physician before engaging in them.
Printed in Canada.
iv
-
Contents
About the Author . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
viii
Foreword by Pat Rice . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . xii
PrefaceFirst Edition. . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
xiv
PrefaceSecond Edition. . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . xvi
Chapter 1. General Introduction . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . 11-1.
Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11-2.
The Definition of Qi and Qigong . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . 21-3. A Brief
History of Qigong . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . 41-4. Categories of
Qigong. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . 91-5. A Brief History of
Taijiquan . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . 161-6. Qigong Theory . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . 181-7. General Concepts of Qigong
Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . 221-8. Taijiquan and Qigong . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . 331-9. How to Use This Book . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
35
Chapter 2. The Root of TaijiquanYin and Yang . . . . . . . . . .
. . . . . . . . . . . . . . . 392-1. The Concept of Yin and Yang,
Kan and Li . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . 392-2. Yin and Yang in Taijiquan . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. .43
Chapter 3. Taiji Qigong. . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 533-1.
General Training Concepts . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . 533-2.
Fundamental Training Principles . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . .543-3. Warm-Up Qigong
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . .563-4. Still Taiji Qigong . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . .693-5. Moving Taiji Qigong . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . .87
Conclusion . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. 139
AppendixTranslation and Glossary of Chinese Terms . . . . . . .
. . . . . . . . . . . 140
Index . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . 156
Contents
vii
-
About the Author
Dr. Yang, Jwing-Ming, Ph.D.
Dr. Yang, Jwing-Ming was born on August 11, 1946, in Xinzhu Xian
( ), Taiwan( ), Republic of China ( ). He started his Wushu (
)(Gongfu or Kung Fu, )training at the age of fifteen under the
Shaolin White Crane (Bai He, ) Master Cheng,Gin-Gsao ( ). Master
Cheng originally learned Taizuquan ( ) from his grandfatherwhen he
was a child. When Master Cheng was fifteen years old, he started
learning WhiteCrane from Master Jin, Shao-Feng ( ), and followed
him for twenty-three years untilMaster Jins death.
In thirteen years of study (1961-1974 A.D.) under Master Cheng,
Dr. Yang became anexpert in the White Crane Style of Chinese
martial arts, which includes both the use of bare-hands and of
various weapons such as saber, staff, spear, trident, two short
rods, and many otherweapons. With the same master he also studied
White Crane Qigong ( ), Qin Na (or ChinNa, ), Tui Na ( ) and Dian
Xue massages ( ), and herbal treatment.
At the age of sixteen, Dr. Yang began the study of Yang Style
Taijiquan ( )under Master Kao Tao ( ). After learning from Master
Kao, Dr. Yang continued his studyand research of Taijiquan with
several masters and senior practitioners such as Master Li,
Mao-Ching ( ) and Mr. Wilson Chen ( ) in Taipei ( ). Master Li
learned hisTaijiquan from the well-known Master Han, Ching-Tang (
), and Mr. Chen learned hisTaijiquan from Master Chang, Xiang-San (
). Dr. Yang has mastered the Taiji barehandsequence, pushing hands,
the two-man fighting sequence, Taiji sword, Taiji saber, and
TaijiQigong.
When Dr. Yang was eighteen years old, he entered Tamkang
University ( ) inTaipei Xian to study Physics. In college he began
the study of traditional Shaolin Long Fist(Changquan or Chang
Chuan, ) with Master Li, Mao-Ching at the Tamkang CollegeGuoshu
Club ( )(1964-1968 A.D.), and eventually became an assistant
instructorunder Master Li. In 1971 he completed his M.S. degree in
Physics at the National TaiwanUniversity ( ), and then served in
the Chinese Air Force from 1971 to 1972. In theservice, Dr. Yang
taught Physics at the Junior Academy of the Chinese Air Force (
)while also teaching Wushu. After being honorably discharged in
1972, he returned toTamkang College to teach Physics and resumed
study under Master Li, Mao-Ching. FromMaster Li, Dr. Yang learned
Northern Style Wushu, which includes both barehand
(especiallykicking) techniques and numerous weapons.
In 1974, Dr. Yang came to the United States to study Mechanical
Engineering at PurdueUniversity. At the request of a few students,
Dr. Yang began to teach Gongfu (Kung Fu),which resulted in the
foundation of the Purdue University Chinese Kung Fu Research Club
inthe spring of 1975. While at Purdue, Dr. Yang also taught
college-credited courses in
About the Author
viii
-
Taijiquan. In May of 1978 he was awarded a Ph.D. inMechanical
Engineering by Purdue.
In 1980, Dr. Yang moved to Houston to work for TexasInstruments.
While in Houston he founded Yangs ShaolinKung Fu Academy, which was
eventually taken over by his dis-ciple Mr. Jeffery Bolt after he
moved to Boston in 1982. Dr.Yang founded Yangs Martial Arts Academy
(YMAA) in Bostonon October 1, 1982.
In January of 1984 he gave up his engineering career todevote
more time to research, writing, and teaching. In Marchof 1986 he
purchased property in the Jamaica Plain area of Boston to be used
as the head-quarters of the new organization, Yangs Martial Arts
Association. The organization hascontinued to expand, and, as of
July 1, 1989, YMAA has become just one division of YangsOriental
Arts Association, Inc. (YOAA, Inc.).
In summary, Dr. Yang has been involved in Chinese Wushu since
1961. During this time,he has spent thirteen years learning Shaolin
White Crane (Bai He), Shaolin Long Fist(Changquan), and Taijiquan.
Dr. Yang has more than twenty-nine years of instructional
expe-rience: seven years in Taiwan, five years at Purdue
University, two years in Houston, Texas, andfifteen years in
Boston, Massachusetts.
In addition, Dr. Yang has also been invited to offer seminars
around the world to share hisknowledge of Chinese martial arts and
Qigong. The countries he has visited include Canada,Mexico, France,
Italy, Poland, England, Ireland, Portugal, Switzerland, Germany,
Hungary,Spain, Holland, Latvia, South Africa, and Saudi Arabia.
Since 1986, YMAA has become an international organization, which
currently includesthirty-seven schools located in Poland, Portugal,
France, Switzerland, Italy, Ireland, Holland,Hungary, Belgium,
South Africa, the United Kingdom, Canada, and the United States.
Manyof Dr. Yangs books and videotapes have been translated into
languages such as French, Italian,Spanish, Polish, Czech,
Bulgarian, Dutch, Russian, and Hungarian.
Dr. Yang has written twenty-two volumes on the martial arts and
Qigong:
1. Shaolin Chin Na; Unique Publications, Inc., 1980.
2. Shaolin Long Fist Kung Fu; Unique Publications, Inc.,
1981.
3. Yang Style Tai Chi Chuan; Unique Publications, Inc.,
1981.
4. Introduction to Ancient Chinese Weapons; Unique Publications,
Inc.,1985.
5. Qigong for Health and Martial Arts; YMAA Publication Center,
1985.
6. Northern Shaolin Sword; YMAA Publication Center, 1985.
7. Tai Chi Theory and Martial Power; YMAA Publication Center,
1986.
8. Tai Chi Chuan Martial Applications, YMAA Publication Center,
1986.
About the Author
ix
-
9. Analysis of Shaolin Chin Na; YMAA Publication Center,
1987.
10. Eight Simple Qigong Exercises for Health; YMAA Publication
Center, 1988.
11. The Root of Chinese QigongThe Secrets of Qigong Training;
YMAA Publication Center, 1989.
12. Muscle/Tendon Changing and Marrow/Brain Washing Chi KungThe
Secret of Youth;YMAA Publication Center, 1989.
13. Hsing Yi ChuanTheory and Applications; YMAA Publication
Center, 1990.
14. The Essence of Taiji QigongHealth and Martial Arts; YMAA
Publication Center, 1990.
15. Qigong for Arthritis; YMAA Publication Center, 1991.
16. Chinese Qigong MassageGeneral Massage; YMAA Publication
Center, 1992.
17. How to Defend Yourself; YMAA Publication Center, 1992.
18. BaguazhangEmei Baguazhang; YMAA Publication Center,
1994.
19. Comprehensive Applications of Shaolin Chin NaThe Practical
Defense of Chinese SeizingArts; YMAA Publication Center, 1995.
20. Taiji Chin NaThe Seizing Art of Taijiquan; YMAA Publication
Center, 1995.
21. The Essence of Shaolin White Crane; YMAA Publication Center,
1996.
22. Back PainChinese Qigong for Healing & Prevention; YMAA
Publication Center, 1997.
Dr. Yang has also produced the following videotapes:
1. Yang Style Tai Chi Chuan and Its Applications; YMAA
Publication Center, 1984.
2. Shaolin Long Fist Kung FuLien Bu Chuan and Its Applications;
YMAA PublicationCenter, 1985.
3. Shaolin Long Fist Kung FuGung Li Chuan and Its Applications;
YMAA PublicationCenter, 1986.
4. Shaolin Chin Na; YMAA Publication Center, 1987.
5. Wai Dan Chi Kung, Vol. 1The Eight Pieces of Brocade; YMAA
Publication Center, 1987.
6. Chi Kung for Tai Chi Chuan; YMAA Publication Center,
1990.
7. Qigong for Arthritis; YMAA Publication Center, 1991.
8. Qigong MassageSelf Massage; YMAA Publication Center,
1992.
9. Qigong MassageWith a Partner; YMAA Publication Center,
1992.
10. Defend Yourself 1Unarmed Attack; YMAA Publication Center,
1992.
11. Defend Yourself 2Knife Attack; YMAA Publication Center,
1992.
About the Author
x
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12. Comprehensive Applications of Shaolin Chin Na 1; YMAA
Publication Center, 1995.
13. Comprehensive Applications of Shaolin Chin Na 2; YMAA
Publication Center, 1995.
14. Shaolin Long Fist Kung FuYi Lu Mai Fu & Er Lu Mai Fu;
YMAA PublicationCenter, 1995.
15. Shaolin Long Fist Kung FuShi Zi Tang; YMAA Publication
Center, 1995.
16. Taiji Chin Na; YMAA Publication Center, 1995.
17. Emei Baguazhang1; Basic Training, Qigong, Eight Palms, and
Applications; YMAAPublication Center, 1995.
18. Emei Baguazhang2; Swimming Body Baguazhang and Its
Applications; YMAAPublication Center, 1995.
19. Emei Baguazhang3; Bagua Deer Hook Sword and Its
Applications; YMAA PublicationCenter, 1995.
20. Xingyiquan12 Animal Patterns and Their Applications; YMAA
Publication Center, 1995.
21. Simplified Tai Chi ChuanSimplified 24 Postures &
Standard 48 Postures; YMAAPublication Center, 1995.
22. Tai Chi Chuan & ApplicationsSimplified 24 Postures with
Applications & Standard 48Postures; YMAA Publication Center,
1995.
23. White Crane Hard Qigong; YMAA Publication Center, 1997.
24. White Crane Soft Qigong; YMAA Publication Center, 1997.
25. Xiao Hu YanIntermediate Level Long Fist Sequence; YMAA
Publication Center, 1997.
26. Back PainChinese Qigong for Healing and Prevention; YMAA
Publication Center, 1997.
27. The Scientific Foundation of Chinese Qigong; YMAA
Publication Center, 1997.
About the Author
xi
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Foreword
In the past few years, the general populace of the U.S. has been
facing a radical reexami-nation of the state of our health care
system. Not only has this investigation includedwide-ranging
debates on how health care is delivered and who pays the bills, it
also hasbrought us to a different vantage point for examining our
philosophical approach to health andwell-being. We have been forced
to reexamine our involvement in our own health care by
therealizations that many new diseases and dysfunctions are rising
up to challenge us, and thatthe world has become so closely
connected that what affects people on one continent will soonbe
active throughout the global village. Swiftly we made the discovery
that we must be respon-sible for our own state of health; we have
understood that we are either our own best friend orour own worst
enemy when it comes to caring for ourselves. The requirement that
we care forourselvesselfcarehas brought us to a need for effective
methods of regaining or maintain-ing our state of well-being.
We have been turning to what was first called alternative health
practices and then soontermed complementary health practices. These
changes in our approach are not due to thelack of skills among
contemporary medicine practitioners nor to dearth of research and
empir-ical proofs. Never have we had better medicines, machines,
and methods, nor better proof oftheir effectiveness. Modern
medicine has not failed us; the state of medical research and
careand research has never been higher. Why then are so many people
unhealthy? What has hap-pened is that we allowed ourselves to
become dependent upon someone else or something elseto fix our
ailments, our bodies, our lives. These repairs have accomplished
much, but toooften they are not complete or not permanent. As we
look around us for models of good health,we see that people who are
bright, energetic, stress-free, happyin short, healthyare thosewho
take care of themselves, and we ask what they are doing that makes
them healthy andkeeps them in that state.
People who take care of their health care for themselves in all
areasphysical, mental,emotional, psychological, and spiritualand
those who have the best success in those regards,have discovered
methods that care for all aspects at the same time. What they have
discoveredis the catalyst that makes all health care really work:
the realization of the wholeness of ourbeing. Many people have been
fortunate enough to discover the traditional oriental exerciseand
practices that emphasize the development of these connections: the
practices of Qigongand Taiji.
Until very recently, few people had heard of either of these,
but over the past decade muchinformation has come to light and been
documented in terms that make research resultsacceptable in our
culture, and now nearly everyone knows at least a little about
them. In thislight, it is important that, as we turn to ancient and
little known forms of health practice, wehave a contemporary and
thorough guide.
Dr. Yang is the best possible person to be this guide. His own
credentials are well docu-mented, and as a member of the faculty of
A Taste of China for many years, he has consistently
Foreword
xii
-
been very well received by students as he presented information
on a variety of topics associ-ated with Chinese health practices in
general, and Taijiquan and Qigong specifically. Asdirector of A
Taste of China, an organization which since 1983 has promoted
Chinese martialarts in general and presented international
seminars, and national and international tourna-ments, I have been
pleased to include Dr. Yang as one of our most popular presenters.
Hisdepth of knowledge and his superb teaching style make him among
the most valuable mem-bers of this community.
His background and training are very suitable to the subject of
internal development,combining personal experience with a scholarly
approach. He is able to present the setting andhistory of Qigong
and Taiji without overemphasizing the relationship of background to
theactual practices. He uses terms that have been in place for
centuries and brings them into cur-rent usage, and he includes the
right amount of information to acquaint us with the concepts.Its
the mark of a cultured person to be able to combine the ancient
with the modern, the eso-teric with the common, the physical with
the mental, and the theory with the practice, andDr. Yang does
these brilliantly.
His style of explaining makes the information accessible; the
personal touch of addressingthe reader directly involves us in the
process he is describing, stimulates interest, and reassuresus that
we can accomplish these exercises and achieve the desired results.
Its user friendly inthe same way that directions are effectively
given for accessing information from other sources,that is, with
clean outlines, plain language, clearly marked cautions, and
complete illustra-tions. His teaching style matches his writing and
literary style; simple, direct, thorough. Hehas respect for his
readers but makes no assumptions about our level of expertise, and
he speaksto us neither over our heads nor beneath our dignity. In
this book, as in his others, he has devel-oped a style that
explains as clearly as possible in the medium of print and paper
what you aresupposed to do and feel, and why.
As we rediscover our bodies and our minds and make the
connections that were alwaysthere to be made, it is important to
have this resource, whose greatest value is that it leads usgently
and effectively in the right way of practice and understanding, and
that it helps usachieve our goal of health and well-being.
Pat RiceDirector, A Taste of ChinaWinchester, Virginia
July 10, 1998
Foreword
xiii
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PrefaceFirst Edition
In the last twenty years, the Chinese concept of Qi has
gradually come to be understoodby the Western public and accepted
by modern medical society. It is now believed that Qi isthe
bioelectricity circulating in the human body. It is only in the
last twenty years that thefield of bioelectricity has gradually
opened up in modern science. Because of the interest in thisnew
field of study, and also because of the more open communication
with Chinese culture,this field will probably bloom in the next
twenty years. The most obvious indications of thisare the
widespread acceptance of acupuncture treatment for illness and the
popularity ofQigong and Taijiquan.
Surprisingly, the main reason for the popularity of Taijiquan is
not its martial potential,but rather its ability to improve health.
Although it is a martial art, Taijiquan brings the prac-titioner to
a high level of body relaxation, calmness, and peace of mind. Most
important of all,it improves the internal Qi circulation, which is
the key to maintaining health and curingmany illnesses.
Unlike other internal martial styles such as Xingyiquan, Bagua,
and Liu He Ba Fa, thebeginning training of Taijiquan is completely
relaxed and the use of the muscles is reduced toa minimum. Because
of this, it can be practiced by people of all ages. According to my
per-sonal teaching experience, a large percentage of people
beginning Taiji are ill or elderly.Especially in China, Taiji is
well known for its ability to improve or even cure many
illnesses,notably problems of the stomach, lungs, heart, kidneys,
high blood pressure, arthritis, mentaldisorders, and many others.
Once you understand the principles of Qigong and Taiji
trainingtheory, you will be able to understand how this can be.
Although Taijiquan can give you a relaxed body and a calm mind,
the most importantbenefit you can gain is a higher level of
understanding of life and nature. Taiji leads you to thepath by
which you can use energy to communicate with nature. This is the
path to both phys-ical health and mental or spiritual health. Once
you have achieved this, how can you wonderabout or be unsure of the
meaning of life?
The Qigong sets used in Taijiquan are simple exercises which
give you a feeling for yourQi, and start you on the road to
understanding how to work with your Qi. It does not justimprove
your Qi circulation, it is the key to the successful practice of
Taijiquan for eitherhealth or martial purposes. In fact, there is
not much difference between Taiji Qigong andTaijiquan itself. All
of the requirements for correct practice are exactly the same for
both ofthem. The only difference is that the Qigong forms are much
simpler than the Taijiquan move-ments. This allows the practitioner
to concentrate all of his effort on improving his ability tofeel
inside his body. Some of the forms in the Qigong sets are actually
simplified movementsadapted from the Taijiquan sequence.
Preface
xiv
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There are a number of different styles of Taijiquan, each with
their own Qigong sets. Inthis book I will introduce the ones which
have been passed down to me from my masters. Thefirst chapter will
review the historical background of Qigong and Taijiquan, and
introduce thegeneral theoretical and training concepts of Qigong.
The second chapter will discuss the rootor essence of the Taiji
training theory: Yin and Yang. Finally, the third chapter will
introducethe Taiji Qigong exercises.
Dr. Yang, Jwing-MingBoston, 1993
Preface
xv
-
PrefaceSecond Edition
Since Chinese acupuncture was introduced to the West, the
concept of Qi and its circula-tion in the human body has gained
recognition and acceptance from both physicians and thepublic. More
and more people in this country are turning to acupuncture
treatments or tryingQigong to improve their health. As they gain
knowledge and experience the wonderful bene-fits of their practice,
the reputation of these Oriental arts increases.
Practicing Qigong (which is the science of working with Qi, the
living energy within thebody) can not only enhance your health and
mental balance, but can also cure a number of ill-nesses,
decreasing the need for medicines and drugs. Qigong uses both still
and movingmeditation to increase and regulate the Qi
circulation.
When you practice regularly, your mind will gradually grow calm
and peaceful, and yourwhole being will start to feel more balanced.
However, the most important result of regularQigong practice is the
discovery of the inner world of your bodys energy. Through
sensing,feeling and examining your inner experiences, you will
begin to understand yourself not onlyphysically, but also mentally
and energetically. This science of internal sensing, which
theChinese have been studying for hundreds of years, is mostly
ignored in the West. However, intodays busy and confusing society,
this training is especially vital. With the peace, calmnessand
energetic smoothness that Qigong can provide, you will be better
able to relax and enjoyyour daily work, and perhaps even find real
happiness.
I believe that it is very important for the West to learn,
study, research, and develop thisscientific internal art
immediately and on a wide scale. I believe that it can be very
effective inhelping people, especially young people, to cope with
the confusing and frightening challengesof life. The general
practice of Qigong balances the inner energy of our lives, and can
be bothhealing and instructive to its practitioners. Older people
especially will find that it will main-tain their health and even
slow the aging process, as well as maintaining a healthy body.
Inaddition, Qigong can help older people to conquer depression, and
improve their quality oflife. I am confident that people in the
West will realize that Qigong practice will give them anew
perspective on themselves and the universe of energy which they
both create and inhabit.
During the last thirteen years, I have traveled all over the
world to share my knowledgeof Qigong and Chinese martial arts. One
of the hot subjects that I am frequently asked aboutis Taiji
Qigong. Through Taiji Qigong practice, countless Taijiquan
practitioners have hadtheir eyes opened to the inner feeling of Qi,
and have learned how to balance and manipulateit creatively and
constructively. From this feeling and understanding, these
practitioners learnhow to adopt Taijiquan practice into their daily
lives both physically and mentally. This isbecause Taiji Qigong is
the foundation of Taijiquan practice. Once you comprehend this
andcan access the deep feeling of this foundation, your Taijiquan
practice will evolve into a deep-er and more profound art.
Preface
xvi
-
I am very happy to see this new version of The Essence of Taiji
Qigong become available tothe public. Other than correcting some
minor errors found in the earlier edition, I have alsochanged all
of the Chinese spelling into the Pinyin system, which has become
more popularboth in laymen and academic circles.
After you have read this book, if you find yourself interested
in knowing more aboutChinese Qigong, you may refer to other books I
have written on this subject.
Beginner Level:1. Qigong for Health and Martial Arts2. Eight
Simple Qigong Exercises for Health (Special Qigong style)3.
ArthritisThe Chinese Way of Healing and Prevention (Special Qigong
treatment)4. Back PainChinese Qigong for Healing and Prevention
(Special Qigong treatment)
Intermediate Level:1. Qigong MassageGeneral Massage
Advanced Level:1. The Root of Chinese Qigong2. Muscle/Tendon
Changing and Marrow/Brain Washing Chi Kung3. The Essence of Shaolin
White Crane
Companion videotapes are also available for many of the above
publications. You mayobtain a free catalog from YMAA Publication
Center.
Dr. Yang, Jwing-MingBoston, January 7, 1998
xvii
Preface
-
circle your right hand to in front of your left hand (Figure
3-173) and upward to chest level(Figure 3-174). Keeping your weight
in the center, exhale and turn your body to the right.The hands
naturally follow the turn of the body (Figure 3-175). Once your
body is turned,inhale and press your right hand down and lift your
left arm up to chest height while movingyour left leg to the side
of the right leg (Figure 3-176). Then exhale and turn your body to
theleft, letting your hands follow naturally (Figure 3-177).
Continue by stepping your right legto the right as you switch your
hands, and then turn to the right as you start shifting yourweight
to the right leg. Feel the center like a cylinder running straight
up the inside of yourbody. Repeat as many times as you wish. The
arms should be very light, and should floataround like clouds. The
main purpose of this exercise is to loosen the waist and spine, and
alsoto learn how to direct the power from the legs to the hands
with a rotating motion.
2. Diagonal Flying (Xie Fei Shi)
Start in the Bow and Arrow Stance with your left hand in front
of your face and your righthand out to your side at lower chest
height (Figure 3-178). As you inhale, rotate your bodyslightly to
the left. As you turn, rotate your left arm so that the palm is
facing down, pull yourright arm in and rotate it so that the hand
is palm up under the left hand, and also pull in yourright leg next
to your left leg (Figure 3-179). Step your right leg out to the
right front. As youexhale, shift sixty percent of your weight
forward onto your right leg, rotate your body towardthe right leg,
and separate your arms (Figure 3-180). The movement of the right
arm is pow-
Chapter 3: Taiji Qigong
128
Figure 3-172 Figure 3-173
-
Moving Taiji Qigong
129
Figure 3-174 Figure 3-175
Figure 3-176 Figure 3-177
-
ered by the rotation of the body. The right arm should not go
out past the side of the body.Next, inhale and rotate your body
slightly to your right. At the same time, rotate your rightarm so
the palm faces down, draw in the left arm and rotate it so that the
hand is palm upunder the right hand, and draw in your left leg
(Figure 3-181). Step your left leg out to yourleft front, then
exhale and shift your body forward. At the same time, rotate your
body towardthe left leg and separate your arms so that you end up
in the position from which you started.While practicing this
movement you should arc in your chest as you inhale, and expand it
asyou exhale. This exercise is very useful for regulating the Qi in
the lungs and kidneys.
3. Twist Body and Circle Fists (Pie Shen Chui)
Step your right leg forward and touch the heel down, and at the
same time move yourright arm across your body (Figure 3-182). As
you exhale, shift your weight forward and twistyour body so that
your foot turns to the right front and your right arm circles
clockwise infront of your chest (Figure 3-183). Your left arm moves
with your body. Inhale and step yourleft leg forward and touch the
heel down, and at the same time start lowering your right armand
moving your left arm across your body. Then exhale and rotate your
body to the left sothat your left foot turns to the left front and
your left arm circles counterclockwise up and toyour left (Figure
3-184). Your right arm moves with your body. Remember that the
waist
Chapter 3: Taiji Qigong
130
Figure 3-178 Figure 3-179
-
Moving Taiji Qigong
131
Figure 3-180 Figure 3-181
Figure 3-182 Figure 3-183
-
always directs the movement of the arms. Practice at least ten
times.
4. Stepping Leg (Cai Tui)
Stepping leg is used to train balance and also to strengthen the
knees. Inhale and step yourleft leg forward with the toes facing
about thirty degrees to the left (Figure 3-185). Shift yourweight
to the left leg and at the same time slowly kick out with your
right heel while pushingyour left hand forward and exhaling (Figure
3-186). Inhale and step your right leg forward withthe toes
pointing about thirty degrees to the right (Figure 3-187), and then
exhale and slowlykick the left leg out while pushing the right hand
forward (Figure 3-188). While you are push-ing one hand out, the
other should pull back to your waist with the palm facing
upward.Practice ten times.
5. Brush Knee and Step Forward (Lou Xi Yao Bu)
Stand in the Bow and Arrow Stance with the right leg forward,
your right hand at yourwaist, and your left hand pushing forward
(Figure 3-189). Inhale and start to circle your right
Chapter 3: Taiji Qigong
132
Figure 3-184 Figure 3-185
-
arm clockwise across your chest (Figure 3-190). As you exhale,
rotate your body to theright, pivot your right foot to the right
frontcorner, and push your left hand to yourright. As you do this
you are also shiftingyour weight to your front leg, and yourright
hand continues to circle down and toyour right (Figure 3-191).
Still exhaling, liftyour left knee to waist height, circle yourleft
arm down to brush past your knee, andcircle your right arm back and
up to by yourright ear (Figure 3-192). Inhale and stepyour left leg
forward (Figure 3-193). As youexhale, shift your weight forward,
rotateyour body to the front, push forward withyour right hand, and
draw your left armback and down (Figure 3-194). Then repeatthe
entire sequence to the other side.
Moving Taiji Qigong
133
Figure 3-186 Figure 3-187
Figure 3-188
-
Chapter 3: Taiji Qigong
134
Figure 3-189 Figure 3-190
Figure 3-191 Figure 3-192
-
Practice ten repetitions.
6. Repulse Monkey (Dao Nian Hou)
Start in the Four-Six Stance with your right leg forward, your
right hand pushing forward,and your left hand at your waist (Figure
3-195). Next, inhale and rotate your right arm so thepalm faces up,
and at the same time circle your left hand back and up to behind
your left earwhile lifting your right leg up (Figure 3-196). Use
the momentum of lifting your right leg torotate your body and pivot
on your left foot so that the toes face forward. Your left hand
shouldreach the vicinity of your ear about this time (Figure
3-197). Then step your right leg back,exhale and shift your weight
to the right leg, and at the same time push your left hand
forwardwhile withdrawing your right hand back to your waist (Figure
3-198). Continue the samemovement with the other leg and keep
stepping backward ten times.
7. Snake Creeps Down (She Shen Xia Shi) and Golden Rooster
Stands on One Leg (Jin Ji Du Li)
Start in the Bow and Arrow Stance with the left palm pushing
forward and the right handraised behind you (the Single Whip
posture)(Figure 3-199). As you inhale, shift your weight
Moving Taiji Qigong
135
Figure 3-193 Figure 3-194
-
Abdomen, 24, 28, 47-48, 50-51, 57,59-61, 66, 71-72, 76-77,
85,88, 92, 95-96, 106-108, 110,143-144
Abdominal Breathing, 33, 46-48,51, 55, 88, 143-144, 155
Acupuncture, 4-8, 12-14, 20, 74-75,140-143, 145-148,
150-152,154
Ai, 10An Yang, 5An, 2, 4-9, 11-17, 19-21, 24, 26-28,
30-33, 36, 39, 41, 46-48Arcing the Arms, 80, 144Arm, 55, 62-64,
81, 97, 99-100,
120, 123-125, 128, 130, 132-133, 135
Ba Duan Jin, 8, 12Baguazhang, 8, 15Baihui, 50Bao Pu Zi, 6Bao
Shen Mi Yao, 8Bian Que, 5, 8Bian Shi, 5Big Python Softens its Body,
88, 115Bioelectricity, 2, 20-21Brass Man, 7-8, 151-152Breathing, 5,
7, 12-13, 22, 25, 27-
34, 41, 46-51, 53-56, 71-73,75-80, 82-83, 87-88, 90, 100,103,
118, 128, 138, 143-145,147, 151, 155
Brush Knee and Step Forward, 133Buddhist Breathing, 47, 71-73,
77,
79, 155Cancer, 13, 37Chan, 6Chang, 17, 28-29Changqiang, 73-74,
141, 152Chen Family, 17, 141Chen Jia Gou, 17Cheng Bi, 16Chest, 21,
57, 61-64, 66, 80, 82, 88,
90, 92-93, 95, 97, 100-101,104-105, 107-108, 110-112,114, 116,
118, 123-124, 126-128, 130, 132, 135, 137
Chun Qiu, 10Coiling, 64, 66, 87, 103, 116, 118,
124Conception Vessel, 34, 45-46, 50,
70, 145, 148Confucius, 10, 31Da Jin, 49Da Mo, 6-7, 13Da Qiao,
75, 142Dan Tian, 24-26, 29-30, 47-50
Dao De Jing, 5, 10Dao Jia, 10Dao Jiao, 6, 10Dao, 1, 3, 5-7, 10,
16, 28-29, 48Daoist Breathing, 47, 71-73, 76-78,
143Di Li Shi, 4Di Qi, 2Di, 2, 4-5Diagonal Flying, 130Dian Mai,
14Dian Xue, 14Diaphragm, 27, 60, 144Drill Forward and Pull Back,
105Du Mai, 34Eagle Attacks its Prey, 98Eagle Style, 8Eastern Han
dynasty, 5Eight Pieces of Brocade, 8, 12, 57,
140, 158Eight Trigrams, 8, 42, 44, 140, 146Eight Vessels, 19,
70, 146, 148Electromotive Force, 20, 44Embracing the Moon on the
Chest,
80Emei, 15Expand the Chest to Clean the Body,
90Fa Jin, 49Fan Fu Hu Xi, 47Fan Hu Xi, 71, 143Feng Shui Shi,
4Fengfu, 74-75Fire Qi, 30, 41-42, 144Four Phases, 44Ge Hong, 6Ge
Zhi Yu Lun, 7, 144, 155Golden Rooster Stands on One Leg,
137Golden Rooster Twists its Wings,
112Gongfu, 3, 7, 14, 30Governing Vessel, 34, 45-46, 50, 70,
74-75, 140-141, 143, 146-147,149
Guardian Qi, 19, 35, 71, 103, 152Gui Qi, 40Han dynasty, 4-5,
10-11He Style, 18He, 5-8, 10, 14-15, 17-18, 20, 22,
32, 43, 49Hebei province, 18Henan, 5, 17Hou Tian Fa, 16Hou Tian
Qi, 23Hu Bu Gong, 8Hua Jin, 49
Hua Tuo, 6Huan, 24, 29Huiyin, 49-51Huo Long Gong, 8I Qing,
3-5Jade Pillow, 75, 154Jia Gu Wen, 5Jiaji, 74-75, 145Jiang Fa,
17Jiao Hua Gong, 8Jin dynasty, 6Jin Race, 8, 150Jin Zhong Zhao,
14Jin, 5-8, 12, 14, 17, 34-35, 45-46,
48-49, 51Jing Zi, 23Jing, 5-8, 10, 22-24, 28-29, 37Kan, 39,
41-44, 49, 51Lan Shi Mi Cang, 7Lao Zi, 5, 7, 10Laogong, 51-52Large
Bear Encircles the Moon, 108Left and Right Yin and Yang, 106Li Er,
5Li Guo, 7Li Style, 18Li, 4-5, 7, 16-18, 28, 39, 41-44, 49,
51Lian Qi, 11Liang dynasty, 4-6, 13, 16Lingtai, 74, 145-146Lion
Rotates the Ball, 99Liu He Ba Fa, 15Living Buddha Holds up the
Heavens, 110Mai, 14, 34Managing Qi, 19, 154Martial Qigong, 4,
7-8, 10, 13-15,
32-33, 35, 55Medical Qigong, 6, 12-13, 152Mencius, 10Mian,
29Ming dynasty, 8, 17Ming Lang Ying Qi Xiu Lei Gao, 17Ming Shi Fang
Ji Zhuan, 17Mingmen, 74, 147Nan Hua Jing, 5Nan Jing, 5, 8Nan Lei Ji
Wang Zheng Nan Mu
Zhi Ming, 17Nei Dan, 7, 9-10, 15, 33, 35, 49Nei Gong Tu Shuo,
8Nei Gong, 8Nei Jin, 34, 48-49Nei Jing, 5Normal Breathing, 47-48,
50-51, 71One Breath Cycle, 78-79
Index
156
I N D E X
-
Original Jing, 23-24, 29, 37Ping, 10, 16, 18, 25Pour the Qi into
the Baihui, 92Push, 25-27, 34, 48, 55, 66, 71, 73,
93-95, 107-108, 110-112, 125-126, 135, 140, 151
Pushing, 26-27, 48-49, 54-55, 57,66, 68, 71, 78, 90, 92-94,
101,103, 108, 112, 125-126, 132-133, 135, 137, 151
Qi Huo, 30Qi, 1-35, 37, 40-51Qian Jin Fang, 7Qiao Men, 49Qigong,
1-16, 18-27, 29-37, 39-47,
49-51Qing dynasty, 5-6, 8-9Regulating the Body, 22, 25,
54-55,
71Regulating the Breath, 25, 27Regulating the Mind, 11, 22,
29,
55, 71Regulating the Qi, 13, 22, 25, 31,
55, 71, 130Regulating the Spirit, 55, 71Regulating, 11, 13, 22,
25, 27-29,
31-32, 53-56, 71, 87, 128, 130,139
Religious Qigong, 4, 6, 15-16Ren Mai, 34Ren Qi, 2Ren Zong, 8Ren,
2, 5-6, 8, 10-11, 17, 29, 34Repulse Monkey, 135Reverse Abdominal
Breathing, 33,
46-48, 51, 55, 88, 143Reverse Breathing, 47-48, 51, 71,
76-77, 103, 143Rocking Set, 87, 120Rotating the Ball, 66, 126,
155Rotating, 63, 66, 99, 108, 116, 121,
126, 128, 155Ru Jia, 10Ru Men Shi Shi, 7Ruan Jin, 49San Bao,
22San Cai, 3, 5San Gong, 14San Shi Qi Shi, 16San Yuan, 22Scholar
Qigong, 10Shaanxi province, 17Shang dynasty, 5Shaolin Temple, 6,
13Shaolin, 6-7, 13-15Shen, 6-8, 11, 16, 22-25, 29, 32Shi Er Duan
Jin, 8Shi Er Zhuang, 8Sitting Meditation, 69-70
Small Circulation, 69-71, 73, 76-77,80, 85, 142, 149,
153-154
Small Nine Heaven, 16, 153Snake Creeps Down, 137Song dynasty,
7-8, 17Song Hui Zong, 16Southern Song dynasty, 8Stand Still to
Regulate the
Breathing, 88Standing Still Meditation, 69-70,
80, 82Stationary Taiji Qigong, 88, 144Stepping Leg, 132Suan Ming
Shi, 4Sui, 7Sun Style, 18, 158Tai Yang, 8, 44Taiji Qigong, 2, 15,
21, 31, 33-36,
43-45, 51Taiji, 2, 7, 15, 17, 21, 31, 33-36,
39, 43-45, 47-49, 51-52Taijiquan, 2, 7, 15-18, 32-34, 39,
43-47, 49-52Tailbone, 73, 75, 78-79, 141, 152Tang dynasty,
16Thirteen Postures Old Form, 18Three Gates, 73, 80, 149, 154Tian
Qi, 2, 23, 37Tian, 2, 5, 11, 16-17, 23-26, 29-30,
37, 47-50Tiao Qi, 22, 31Tiao Shen, 22, 25, 32Tiao Xi, 22, 27Tiao
Xin, 22, 29Tie Bu Shan, 14Tie Sha Zhang, 14Tiger Step Gong, 8,
145Tile Hand, 87, 151Ting Jin, 49Tong Ren Yu Xue Zhen Jiu Tu, 8Tui
Jin, 49Turn Your Head to Look at the
Moon, 114Twelve Channels, 19Twelve Pieces of Brocade, 8,
147,
149Twelve Postures, 8, 149Twist Body and Circle Fists, 132Two
Breath Cycle, 78-79Two Poles, 44, 150Up and Down Coiling, 116Wai
Dan, 7, 9-10, 14-15, 33, 35Wai Gong, 14Wai Jin, 34, 48-49Wai Tai Mi
Yao, 7Walking Taiji Qigong, 127-128Wang Tao, 7Wang, Zong, Yue, 17,
43Wardoff, 123
Water and Fire Mutually Interact,107
Water Qi, 41-42, 142, 152Wave Hands in Clouds, 34, 128, 154Wei
Qi, 19Weilu, 73-74, 152White Crane Relaxes its Wings, 104Wrists,
63, 66, 68, 93-95Wu Style, 18, 158Wuji Qigong, 15Wuji, 15, 34,
43-44Wuu Style, 18Xi Sui Jing, 7Xi, 6-7, 11-12, 16-17, 22, 27-29,
47Xian Tian Qi, 23, 37Xiao Jiu Tian, 16Xiao, 10, 16Xin, 10, 22, 25,
28-29, 41-42Xingyiquan, 8, 15Xiu Qi, 11Yang Shen Fu Yu, 8Yang Shen
Jue, 7Yang Shen Yan Ming Lu, 6Yang Style, 18Yang Style, 158Yang,
1-2, 5-8, 13, 15-20, 28, 34-
35, 39-52Yi Fang Ji Jie, 8Yi Jin Jing, 7Yi, 5, 7-8, 10-11, 14,
17-18, 21, 24-
28, 30-35, 41-47, 49-51Yin Jin, 49Yin, 1-2, 5, 13, 15-16, 18-20,
28,
30, 33-35, 39-52Ying Gong, 14Ying Jin, 49Ying Qi, 17,
19Yongquan, 26You, 2-5, 9-13, 15-37, 39-44, 46-
48, 50-52Yuan Jing, 23Yuan Qi, 23Yue Fei, 8, 12-13Yun, 17,
29Yuzhen, 74-75, 154Zhan Guo, 10Zhao Bao Style, 18Zheng Fu Hu Xi,
47Zheng Hu Xi, 71Zhong, 5, 10, 14Zhou dynasty, 5Zhu Bing Yuan Hou
Lun, 7Zhuan Qi Zhi Rou, 5Zhuang Zhou, 10Zhuang Zi, 5, 10Zou Jin,
49Zuan Jin, 49
Index
157
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DVDS FROM YMAAANALYSIS OF SHAOLIN CHIN NA D0231BAGUAZHANG 1, 2,
3 EMEI BAGUAZHANG D0649CHEN TAIJIQUAN D0819CHIN NA IN DEPTH COURSES
1 4 D602CHIN NA IN DEPTH COURSES 5 8 D610CHIN NA IN DEPTH COURSES 9
12 D629EIGHT SIMPLE QIGONG EXERCISES FOR HEALTH D0037THE ESSENCE OF
TAIJI QIGONG D0215QIGONG MASSAGEFUNDAMENTAL TECHNIQUES FOR HEALTH
AND RELAXATION D0592SHAOLIN KUNG FU FUNDAMENTAL TRAINING 1&2
D0436SHAOLIN LONG FIST KUNG FU BASIC SEQUENCES D661SHAOLIN WHITE
CRANE GONG FU BASIC TRAINING 1&2 D599SIMPLIFIED TAI CHI CHUAN
D0630SUNRISE TAI CHI D0274TAI CHI CONNECTIONS D0444TAI CHI ENERGY
PATTERNS D0525TAI CHI FIGHTING SETTWO PERSON MATCHING SET
D0509TAIJI BALL QIGONG COURSES 1&216 CIRCLING AND 16 ROTATING
PATTERNS D0517TAIJI PUSHING HANDS 1&2YANG STYLE SINGLE AND
DOUBLE PUSHING HANDS D0495TAIJI PUSHING HANDS 3&4YANG STYLE
SINGLE AND DOUBLE PUSHING HANDS D0681TAIJIQUAN CLASSICAL YANG STYLE
D645TAIJI SWORD, CLASSICAL YANG STYLE D0452UNDERSTANDING QIGONG 1
D069XUNDERSTANDING QIGONG 2 D0418UNDERSTANDING QIGONG 3EMBRYONIC
BREATHING D0555UNDERSTANDING QIGONG 4FOUR SEASONS QIGONG D0562WHITE
CRANE HARD & SOFT QIGONG D637
official booklist 10/3/06 5:51 PM Page 5
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ESSENC
ETA
IJIQ
IGO
NG
DR
.YA
NG
,JWIN
G-M
ING
THE
OF
YMAA
MARTIAL ARTSALTERNATIVE HEALTHQIGONG
THE SERIOUS STUDENT'S GUIDE TO BETTER TAIJI
Dr. Yang, Jwing-Ming is a renowned author and teacher of
Chinesemartial arts and Qigong. Born in Taiwan, he has trained and
taughtTaijiquan and Qigong for 35 years. He is the author of 25
books. Dr. Yang lives in Lexington, Massachusetts.
The Essence of Taiji Qigong is for students who have learned a
Taiji (Tai Chi)
form and want to reach new levels of skill and ability. This
book includes three
complete Taiji Qigong (Chi Kung) exercises and more than 200
photographs
and illustrations to help you learn.
Taiji Qigong prepares your body and mind for great Taiji
practice by loosening
your joints, warming your muscles, stimulating your Qi flow, and
sharpening
your concentration. Qigong is also the key to developing the
phenomenal
martial power of Taijiquan, a fact that many books ignore.
In addition, regular Qigong practice accelerates the health
benefits of Taiji.
Youll enjoy reduced stress, a stronger immune system, and a
deeper awareness
of breath and body coordination. This authoritative guide can be
used with any
style of Taijiquan.
Increase your vitality.
Improve your Taiji skills.
Discover the key to internal power.
Includes three complete sets of Qigong exercises.
One of Americas most sought after instructors of Qigong - OMEGA
INSTITUTE
THE
DR.YANG, JWING-MING
MARTIAL ARTS QIGONG
ESSENCETAIJI QIGONG
OFTHE INTERNAL FOUNDATION OF TAIJIQUAN
YMAA Publication Center
1-800-669-8892 email: [email protected] www.ymaa.com USA $20.95
ISBN-13: 978-1-886969-63-6ISBN-10: 1-886969-63-9