Chi Kung

Chi Kung

By Sifu Ken Gullette

www.InternalFightingArts.com

Chi Kung by Sifu Ken Gullette Page 2

Dedicated to my first chi kung teacher, Sifu Phillip Starr

Special thanks to my amazing wife and ace videographer, Nancy Gullette

Visit Sifu Ken Gullettes Online Internal Arts School at http://www.internalfightingarts.com

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Copyright 2010

Ken Gullette


Table of Contents

1. What Chi Kung Can Do For You 4

Chapters

2. How to do the Exercises in the Book/DVD 6

3. Five-Minute Chi Kung Routine #1 7



6. Ten-Minute Chi Kung Routine #1 15

7. Ten-Minute Chi Kung Routine #2 18

8. Eight Pieces of Brocade 21

9. Yi Jing Ching Palm Set 29

10.Yi Jing Ching Fist Set 35

11.Yi Jing Ching Moving Set 40


What Chi Kung (Qigong) Can Do For You

The early history of China is built on legend and fantasy. You cant take any historical tales at face value. Many people who should know better still repeat the legend that a wandering monk created tai chi after watching insects fight. Modern historians know that tai chi can only be traced back about 350 years, where it was created in the Chen Village by a retired warrior, Chen Wangting. Tai Chi cant be traced historically prior to Chen Wangting. Considering that all tai chi styles in existence today can trace themselves back to Chen Wangting, its logical to assume that the Chen familys tai chi is the original.

The scientific theories of chi and the practice of chi kung is much older. In the early days of chi kung, the people were uneducated and superstitious. They predicted the future by heating tortoise shells and interpreting the cracks in the shells. This was between 1122 B.C. and 206 B.C., and it was during this time that chi kung was born.

According to The Root of Chinese Chi Kung, by Dr. Yang, Jwing-Ming, there was a period of religious chi kung and then after 557 A.D. -- it was discovered that chi kung could be used for martial purposes. During the past century, chi kung practice has seen the mixing of Chinese, Indian, and Japanese chi kung styles.

Some outrageous beliefs have developed around chi kung. There is the empty force group that believes you can knock someone down without touching them, various groups that believe you can heal others by emitting your chi into their bodies, and many other extraordinary claims. None of these have been proven to be true, and when you take away the ability to cheat, the people making these claims have never demonstrated an ability to perform. Still, there is no shortage of people who want to believe in the supernatural. These gullible people will always hand over their hard-earned money in an always ill-fated attempt to learn special powers.

In reality, chi kung is a mind-body exercise that focuses on calming the mind and body, breathing, and mental visualization. It isnt magical or mystical, and it certainly isnt supernatural. But if you use it properly, you can teach yourself to manage stress and truly calm yourself. From there, you must teach yourself to recapture the feelings of calmness you have when practicing chi kung and apply them when you encounter a stressful situation. When you learn to ease stress, you also allow your body to become more efficient and youll see an improvement in health.

This has nothing to magic or mysticism, or an invisible energy running through your body. It has everything to do with learning to calm down.


I began doing chi kung seriously in 1987. I noticed an improvement in health, but mostly I noticed an improvement in my ability to handle the incredible stress of being a TV news producer. Each day, as I put on live TV newscasts and was responsible for them running smoothly, one false move could have cost me my job. Many news producers develop ulcers and emotional problems. Others simply scream and get angry a lot.

I became the calm in the center of the storm. When things got tense, I centered myself, put part of my mind on my dan tien, slowed my breathing, and focused on the problem at hand. It worked, and Ive used it ever since for tense moments in relationships, driving, even standing in line or waiting in a traffic jam.

As the Taoist philosophy tells us, and as we were reminded by the late, great Bruce Lee, the softest substance in the world is water. It flows through, over, and around obstacles. It seeks to return to its own level. Although it is soft, water can wear down the tallest mountain over time. It can shape the Grand Canyon. When it turns to ice, it can sink the Titanic.

Water can flow and it can crash. You and I enjoy life better when like water -- go with the flow. Our relationships grow stronger, we are more respected at work, and we are able to ride the ups and downs of life easier.

As Bruce Lee said, Be water, my friend.

If you practice the exercises in this book and on the DVD even just 5 minutes a day, and then work hard at calming and centering the same way when you encounter a tense situation, youll see the difference it makes. You will become like water and go with the flow.

Ken Gullette

January, 2010


How to Do the Exercises in the Book/DVD

Several principles should be followed when doing chi kung exercises. They include:

1. Calm the mind and avoid thinking about your to-do list, your bills, family problems or work. Try to calm the mind and focus on your breathing, dan tien and use mental visualization to picture chi running through your body. When you find your mind wandering to other things in your daily life, just re-focus your mind back to your dan tien, breathing, etc.

2. Sink your weight (or energy) relax so that it feels as if your weight will sink through your feet into the floor or ground. Completely relax.

3. Put part of your mind on your dan tien. The dan tien is also called your Center. Its a grapefruit-sized area (or the size of your fist) located a couple of finger-widths below the navel and a couple of finger-widths inside the body. This is where ancient Chinese medicine claims that your internal energy or chi is stored. I dont believe in the literal reality of chi, but I still use it as a mental visualization tool. I often imagine chi going to my dan tien and growing warm.

4. Do reverse breathing. This means when you inhale, your abdomen will be drawn in. When you exhale, your abdomen will push outward. Keep part of your mind on your breathing. As you inhale, imagine energy coming into your body and storing in your dan tien. When you exhale, imagine energy going through the body and sometimes even exiting out your hands, feet, etc.

5. If you have a particular ailment or pain in part of the body, visualize energy going to that part of the body and healing it.

6. Detach from daily life daily worries by focusing on your dan tien. Try to develop the feeling of the moment. You are here, you are well, nothing can touch you and nothing can hurt you. Rise above everything and try to feel that you are part of the same energy that created the Universe. You are one with it all with the trees, with the animals, and with your fellow humans. Try to feel a connection with all things.

7. While youre doing chi kung, even when you are focusing on breathing, the dan tien, or energy visualization, you should strive to be aware of everything around you. If you are outside, listen to all the sounds. Listen behind you, says Chen Xiaowang.

8. In the following exercises, particularly the moving exercises, go slowly. The slower the better.


Five-Minute Chi Kung Routine #1

Perform each exercise for about one minute. You can do it longer if you have time.

Exercise #1 Standing

This is also called standing stake. Here is how to do it:

1. Step out so that your feet are shoulder-width apart. Your feet should be parallel, pointing straight ahead.

2. Relax the legs let your knees relax and flex a little.

3. Slowly raise your hands in an embrace posture, as if youre hugging a tree.

4. Relax and feel as if your weight is sinking into the ground or floor through the feet.

5. Your weight should be centered in both feet not in the heels or the balls of the feet, but in the center. You may need to lean slightly forward from the waist up to get your weight on the center of your feet. You may feel as if youre leaning slightly forward but youll actually be straight. Were accustomed to leaning back when we think were leaning forward, so this will correct that mistake. Your aim is a centered stance.

6. Focus on relaxing each part of the body relax the head and neck, relax the shoulders, relax the arms, relax the chest and lower back. Relax the waist and the hips.

7. Tuck the hips slightly and relax the lower back. Dont let the lower back cave inward.

8. When you inhale, imagine energy going to the dan tien. Exhale and imagine it traveling through your arms. You can even imagine the energy making a circle back to your dan tien.

These photos show standing stake. The hands are in the embrace posture hands are open as if hugging a tree. Feet are shoulder width and pointing straight ahead. Relax every part of the body as you do this exercise. Calm the mind and focus on your dan tien and breathing.


Exercise 2 Hands on Dan Tien

Put your left hand on your dan tien. Put the right hand on top of the left. According to traditional Chinese practice, women should put their right hand on the dan tien and cover it with the left this is a superstitious belief (a difference between the sexes) that I dont believe.

As you do reverse breathing, focus on the dan tien. Inhale and imagine energy coming into the body and collecting at the dan tien. When you exhale, imagine your energy circulating through the body or leaving the body.

Keep your mind calm and dont worry about daily life. As you imagine your energy collecting in your dan tien (also called Center) you can try to imagine it growing warmer. Try to feel the warmth in your hands. Calm and relax every muscle in your body.

Exercise 3 Hold a Soccer Ball

Bring the hands out as if holding a soccer ball against your dan tien area. As you exhale, try to feel the soccer ball between your hands and your Center. When you inhale, imagine energy coming into your body and collecting at your Center.

You can also try to imagine energy coming out from your dan tien to your hands, as if youre holding a ball of warm energy. Focus on this long enough (possibly weeks or months) and you will be able to feel the ball. Calm the mind and relax every muscle in the body.


Exercise #4 Hold Large Ball of Energy

Hold your hands up and out and imagine youre holding a large ball of energy. Relax and imagine the feeling of a ball of energy between your hands. Try to feel the warmth and the pressure it would exert on your hands and arms.

You can also imagine youre holding a large beach ball and try to feel the pressure of the ball as you slightly press inward.

Through all these exercises, calm the mind, keep part of your mind on your Center and your breathing calm down.

Be in the moment. Be aware of everything around you let your senses come alive to the present situation. If youre outdoors, feel the wind, listen to sounds of birds or animals or the city. In the above photo, Im feeling the wind and listening to the waves crashing to the shore.

Feel that youre a part of everything. Close your eyes and as you continue to try to feel the ball of energy, also feel for the realization that you are part of all energy. You are part of whatever created the Universe. You are connected.

Exercise #5 Standing Stake

Return to the first posture standing stake. Maintain the calm feeling, and the feeling that you are one with all things. When you are ready, you can end the session.

Dont be surprised if you feel very relaxed. Were not accustomed to fully relaxing during the day. Our lives are so busy, and we carry tension throughout the day.

One of my students was a judge, and he confessed to me after several months of training that he often went back into his chambers after a trying court session and did these exercises to remain calm and stress-free.





This is just like the first posture in Routine #1.











Exercise #2 Pushing Palms Side

Lower your hands, the bring the palms up and push outward to the side palms facing away from you.

Imagine energy coming in to the dan tien when you inhale. The dan tien will grow warmer as the energy collects. When you exhale, imagine the energy traveling from the dan tien up through the arms and out both palms. Then when you inhale, again imagine energy coming in to the dan tien. Continue to repeat this imagery,.

Relax the shoulders and let the elbows relax and hang downward slightly. In all of these exercises, keep the shoulders relaxed and down, even when raising the arms.

Detach from everything. Remain aware of everything around you. Listen behind you.

Exercise #3 Beach Ball Squeeze

Bring your hands in as if holding a beach ball. Inhale. When you exhale, let your hands close in toward each other and imagine squeezing the imaginary beach ball. Keep your muscles completely relaxed only imagine squeezing the beach ball. Try to feel with your mind the beach balls resistance in your hands.

When you inhale, bring your hands apart and try to feel the beach ball expanding in your hands. Exhale and move your hands closer together, imagining that you are squeezing the beach ball. Continue repeating this.

You may not feel the beach ball sensation at first, but if you practice, before long youll actually feel the beach ball being compressed and then expanding in your hands.

The photo below (left) shows your hands at the beginning of the squeeze. The photo at right shows where they should be at the end of the exhalation, before the inhalation.


Exercise #4 Rotate Beach Ball Squeeze

In this exercise, youre doing the same type of beach ball visualization as in Exercise #3, but this time youll rotate your arms so that your left hand is above the right hand (Photo 1). When you exhale, move the hands closer as if squeezing the beach ball (Photo 2). When you inhale, bring the hands farther apart and try to mentally feel the beach ball expanding in your hands. Continue doing this.

Another variation of this exercise is to rotate the hands between each

squeeze (Photo 3). As you inhale and separate the hands, rotate them so that the right hand is on top (Photo 4). Exhale and squeeze the beach ball (Photo 5), then rotate again as you inhale and separate until your left hand is on top again.

I was doing this exercise with a chi kung beginner one day and suddenly, she felt the beach ball between her hands. She freaked out and didnt want to do chi kung anymore. For some reason, she thought

it was Satanic or something. Actually, its only your mind.


Finish by returning to the standing stake posture. Focus your mind on your dan tien. Relax your body and breathe naturally. Detach but remain aware of all sounds around you.

Stand and center yourself as long as you want. When finished, simply lower your hands.

1

2

3 4 5





This is just like the first posture in Routine #1.











Exercise #2 Pressing Palms

Bring your hands together in front of you as if you are praying. The palms will very lightly touch. Stay completely relaxed, but when you exhale, imagine pressing your palms together as hard as you can. Only imagine the pressure keep your hands and entire body relaxed.

When you inhale, imagine easing up off of the pressure. Then repeat exhale and imagine pressing your palms together as hard as possible, then inhale and imagine easing off the pressure.

Exercise #3 Small Ball of Energy

Separate your hands so that you could hold a softball between them.

Inhale and imagine energy coming into your body to the dan tien. Exhale and imagine energy coming from the dan tien through the arms and colliding between your hands, forming a small ball of energy.

As you repeat, try to feel the warmth of the ball of energy between your hands. Inhale and bring energy to the dan tien exhale and imagine the energy colliding between your hands in a ball of energy that glows with warmth.

Exercise #4 Large Ball of Energy

Pull your hands a little farther apart. This time, your energy ball will be larger.

Youll do the same as in Exercise #3 (above) inhale and imagine energy going to your dan tien. Exhale and imagine energy going up through your arms and forming a large ball of warm energy between your hands. Continue this exercise for at least one minute as you relax the mind and body.


Return to the standing stake position for at least one minute and then you are done.


Ten-Minute Chi Kung Routine #1


Just as in the other routines, begin with standing stake. You want to feel as if your weight is melting into the ground or floor.

Drop the shoulders. One mistake beginners make is to keep tension in their shoulders.

Also, dont hold the hands up too high. This should be a very comfortable position. Hold this standing posture for at least one minute.

Exercise #2 Palms Press Downward Sides

Put your palms downward at your sides. When you exhale, imagine pressing down as hard as you can on two tabletops. Remember to keep your muscles completely relaxed. Only imagine pressing down.

When you inhale, imagine easing up off the pressure. Continue to repeat this. Eventually, it may actually feel as if youre pressing on tabletops. You may also feel warmth or tingling in your hands.

Exercise #3 -- Palms Press Forward

Bring your hands in front of you with the palms facing to the front. When you exhale, imagine a wall moving toward you, and your hands are holding it back. When you inhale, imagine the wall easing back. Continue to repeat, the walls closing in as you exhale and the walls moving back and easing off the pressure when you inhale.

Stay completely relaxed throughout all of these exercises.


Exercise #4 Palms Press Outward Sideways

Push your palms outward to the side palms facing away from you.

When you exhale, imagine walls pressing in on you from both sides. Imagine the pressure it would take to hold them back.

When you inhale, imagine the walls backing up and easing off the pressure. Then repeat, the walls close in as you exhale, then they ease off when you inhale.

Exercise #5 Palms Press Upward - Overhead

Hold your hands above your head with the palms facing upward and your fingers facing each other.

When you exhale, imagine an extremely heavy weight being put into your hands. Imagine the pressure it would take to hold it up. Some people imagine a building is being lowered onto their hands.

When you inhale, imagine the weight being lifted off. Continue to repeat this imagery as you relax the body.

Exercise #6 Support the Weight Chest Level

Bring the hands down so that your palms are at chest level palms facing upward and fingers almost touching.

As you exhale, imagine a very heavy weight is being placed into your hands. Inhale and imagine the weight being lifted off your hands.

Detach from everything. Remain aware of everything around you. Listen behind you. Keep part of your mind on your Center your dan tien.


Exercise #7 Support the Weight - Front

Put your hands in front of you with your palms facing upward and your fingers pointing forward.

When you exhale, imagine an extremely heavy weight is being placed into your hands.

When you inhale, imagine the weight being lifted off your hands.

Exercise #8 Support the Weight - Sideways

Bring your hands out to the sides with your palms up.

The breathing and imagery is the same exhale and imagine an extremely heavy weight is being placed into your hands.

Exhale and imagine the weight being lifted off.


Finish by returning to the most important exercise in tai chi standing stake.

In this position you can build leg strength, learn to center yourself emotionally and physically, practice establishing peng jin, and you can even practice opening and closing the kua in a very subtle way.

Every posture in tai chi is a variation of this centered stance. Remember to keep the head up, the chin slightly tucked in, and

the lower back relaxed.


Ten-Minute Chi Kung Routine #2


Just as in the other routines, begin with standing stake. As you breathe, imagine energy collecting in your dan tien and growing warmer.

Tuck in the hips. This should be done in a subtle way. Some of the tai chi classics use phrases such as tuck the grain path but that means tuck in the hips. Another way to accomplish this is to relax the lower back. Most of us stand and our lower back is tense and

concave. Relaxing the lower back is very important.

Exercise #2 Fists Down at Sides

Make light fists (dont squeeze very tightly) and hold them down at the top of your thighs with palms facing inward.

When you exhale, imagine squeezing your fists as hard as you possibly can.

When you inhale, imagine easing up off the squeezing. Imagine your fists relaxing.

As usual, your fists will remain relaxed throughout this exercise. You are using your imagination to feel the squeezing.

Exercise #3 Fist Squeeze in Front

Raise your fists so they are outstretched in front of you with palms facing each other.

As in all the fist exercises in this routine, exhale and imagine squeezing your fists as tightly as possible. Inhale and imagine easing up off the squeezing.

You may feel warmth or tingling in your fists as you do these exercises. You will definitely feel squeezing after a while. Its an

interesting phenomenon.


Exercise #4 Squeeze Fists Above Head

Raise your fists overhead. Palms will face forward.

When you exhale, imagine squeezing your fists as tightly as possible.

When you inhale, imagine easing up off the squeezing. Continue for at least a minute.

Exercise #5 Squeeze Fists 90-Degrees

Bring your elbows down so that your arms form 90-degree angles.



Exercise #6 Squeeze the Steering Wheel

Bring your fists to the front as if holding a steering wheel. Your palms will face inward toward you.




Exercise #7 Squeeze Fists at Sides

Bring your fists in to your sides as if preparing for a karate punch. Your palms will be upward.



Exercise #8 Hold Arms Out Sideways Squeeze Fists

Hold your arms straight out sideways, keep your hands held in light fists. Your palms are facing forward. Keep the shoulders relaxed and the elbows relaxed dont lock out your arms.




Move your hands back to the standing stake position. You are one with the moment, totally at peace.

There are no problems. You are detached and rising above any concerns of your daily life.

You are One with the energy that created the entire universe.

When you have remained in the standing position for at least a minute, you can relax and finish.


The Eight Pieces of Brocade

Its impossible to trace the origin of many chi kung exercises. The Chinese people have a military history that dates back thousands of years, and the value of exercise and stretching were probably recognized very early as being beneficial for the success of battlefield troops.

The images at left and below were found in the tomb of King Ma, who lived before Christ, died in 103 BC and was buried with many

documents, including military training manuals. The documents were discovered when his tomb was found in 1973. Some of the images are very similar to chi kung exercises, including movements from the Eight Pieces of Brocade.

I first learned the Brocade exercises as chi kung, but the more I practiced, the more I came to believe that these were primarily stretching and leg strength exercises for Chinese soldiers. I believe that the chi kung interpretation was added many centuries later.

(Photo at left from the Wonders of Qigong, China Sports Magazine, 1985).

The Eight Pieces of Brocade are not mystical or magical. Practicing them will not give you special powers. You will gain benefits from the stretching and the leg strength that

comes as a benefit from the horse stances, but the main purpose of these exercises is the purpose of all chi kung calm the mind and body, ease stress, center yourself, and allow your body to become the healing machine that it truly is.

Your goal in all chi kung practice is to recapture the centered and calm feeling when you encounter moments of crisis or tension in the real world. I have used this for more than two decades in all types of tense moments, from work to home relationships and even in traffic on city streets and Interstate highways.

Repeat each movement in the exercises at least 9 times (including 9 times on each side for exercises that switch sides) before moving on to the next exercise. Do them slowly and coordinate your breathing. Do reverse breathing and focus part of your mind on your dan tien.


Brocade Piece #1 Head Turning

Stand with your feet shoulder-width apart and your hands at your sides.

As you exhale, turn your head to the left as far as you can.

Inhale and turn the head back to the front.

Exhale and turn your head to the right as far as you can.

Inhale and turn the head back to the front. Continue rotating sides.

Keep your shoulders relaxed and down. Focus part of your mind on your dan tien and do reverse breathing. Your shoulders will turn a little but try to keep your waist from turning.

Brocade Piece #2 Lace Fingers and Raise Hands

Lace the fingers together in front of the solar plexus with palms facing up.

Exhale and swing the arms in front of the chest and then up. Raise the hands overhead with the palms facing up. The hands will rotate as you raise them but keep the fingers laced.

Inhale and swing the hands down to the beginning position with the palms facing up.

Continue raising and lowering the hands in this manner.


Brocade Piece #3 Palm Up/Palm Down

Separate the hands but keep them around solar plexus level with palms up and fingers almost touching.

Exhale and press upward with your right hand and downward with your left hand. Make sure to feel a good stretch but not too much maintain supporting energy in the upward hand and downward energy in the downward hand.

Inhale and return the hands to the starting position, with palms up and fingers almost touching.

Exhale and change hands the right hand will press upward and the left hand will press downward.

Inhale and return to the starting position. Repeat and alternate hands each time.

1 2

3 4


Brocade Piece #4 -- Bow and Arrow

Bring your hands to your sides form fists with your hands and your palms should face upward. Move your feet out into a wide horse stance. Lower your stance so that your thighs are almost parallel to the ground Photo 1.

Cross your hands in front of you and turn slightly to the left Photo 2. Hold your index finger and thumb out on your left hand, forming a sight to aim through. At the same time, draw your right fist back, shoulder height, as if you are drawing a bow Photo 3.

There should be backward energy in the drawing arm and outward energy in the sighting hand.

Inhale and bring your hands back to the center, crossing the wrists Photo 4.

Exhale and change sides, forming a sight with the index finger and thumb of the right hand and pushing out to the right side while drawing the left fist back as if preparing to shoot an arrow Photo 5.

Open the chest when you pull. Close the chest when your fists return to center.

Inhale and return to center, then repeat, alternating sides.

1 2 3

4 5


Brocade Piece #5 Leaning Left and Right

Remain in a wide horse stance and put your hands on your thighs near your knees.

As you exhale, lean as far to the left as possible, keeping your hands on your thighs. Close into the kua as you lean. Hold it briefly.

Inhale and return to the center.

Exhale and lean to the right as far as you can, closing into the kua as you do.

Inhale and return to the center.

Repeat, alternating from side to side.

Try to maintain a good posture dont let your butt stick out. Keep the hips tucked as much as possible. Also, maintain a straight back as much as possible. Dont lean over.


Brocade Piece #6 Touch Palms to Floor

Put your feet together and straighten the legs. Put your hands almost together just below the solar plexus and turn your palms up. The fingers of your hands will almost touch.

Exhale and bend over, turning your palms toward the floor and touching the floor (or ground, as in the photos above).

Inhale and return to the starting position.

Continue to repeat, exhaling and leaning over to touch the palms to the ground, then inhale and return to the starting position.


Brocade Piece #7 Punch Upward to Sides

Get into a wide horse stance again, with fists at your sides and palms facing upward Photo 1.

Look to the left, exhale, and punch your left hand to the side at an upward angle Photo 2. The punch should come out slowly and deliberately as you exhale. This is not a fast punch.

Inhale and bring your left fist back to your side Photo 3.

Look to the right and exhale as your right fist slowly punches to the side at an upward angle Photo 4.

Inhale and bring the right fist back to your side Photo 1. Continue repeating and alternating sides. Again, make sure you maintain good posture your hips should be tucked under you (your butt should not stick out) and your back should remain straight but relaxed.

1 3 2

4


Brocade Piece #8 Raise on Heels

Stand up and bring your feet together.

Exhale and lift your heels. Raise up on the balls of your feet. Try to remain balanced and hold it at the top for a second or two, giving your calves a good stretch.

Inhale and lower your heels to the ground.

Repeat exhale as you raise up on the balls of your feet, inhale as you lower.

Keep your body relaxed shoulders down and relaxed, head up, chin tucked slightly, back straight but not stiff and relax the lower back.

When you complete this exercise, you have completed the Eight Pieces of Brocade. You can finish by getting into the standing stake posture if you want. Put your feet at shoulder-width and your arms in the embrace posture. Relax the knees. Calm the mind and body, keep part of your mind on your dan tien and feel your weight sinking into the ground. Relax the shoulders. Keep the head up and the chin tucked slightly. Relax the lower back and tuck the hips under slightly. Remain in this position as long as you like.

The Eight Pieces of Brocade is useful for both chi kung and for stretching and building leg strength.


The Yi Jing Ching

Like the Eight Pieces of Brocade, the origin of the Yi Jing Ching is unclear. The Yi Jing Ching

exercises are believed to have been developed at the Shao-lin Temple centuries ago by monks

who recognized the value of Chi Kung training for developing internal strength and martial arts

power. The Yijing is another way of saying the I Ching, or the Book of Changes.

There are three sets of exercises -- the palm set, the fist set and the moving set. Each set has 12

different exercises.

The Shao-lin monks practiced more external styles of kung-fu, so much of their Chi Kung was

performed in a harder way than we practice in American Tao. In the fist posture, for example,

we tend to only imagine that we are squeezing the fist as we exhale. Shao-lin monks often

actually squeezed their fists tightly, believing that would force chi into the fist and cause it to

release when you relaxed. We practice more to relax the mind and body and to train the mind.

After all, in Chi Kung, they say the mind leads the chi. Where your mind goes, your chi will go.

There is a common way to do each set in the Yi Jing Ching:

1. Relax before you begin. Clear your mind.

2. Do each exercise and breathing ten times before going to the next one.

3. Perform each exercise slowly.

4. Use reverse breathing.

5. Stand comfortably with feet at shoulder width. Feet can be slightly pigeon-toed or straight

out.

6. Keep your hips tucked slightly under you and relax the lower back.

7. Keep your head up and tuck the chin slightly.

8. When you imagine pushing, pressing or squeezing, it is important to stay relaxed. Do not

actually push, press or squeeze, only imagine you are doing it. Try to get the feeling of doing it

while keeping relaxed.

9. Keep the shoulders relaxed and down. Feel as if your weight is sinking into the floor.


The Yi Jing Ching Palm Set

Before you begin, stand comfortably and relax. Calm your mind. Remember to do each exercise

10 times before going to the next one. Smoothly transition from one posture to the next.

Palm Set #1 Palms Down at Sides

Put palms at your sides fingers pointing forward - thumbs

either pointing to the ground or relaxed.

When you exhale, imagine pressing down on two tabletops.

Relax when you inhale.

Continue this for at least one minute. Its important to remain

totally relaxed and imagine pressing down as hard as you can.

Try to feel the pressure without exerting muscular tension.

Palm Set #2 Hold Soccer Balls on Hips

Hold your hands out at your sides as if holding two big rubber

balls or soccer balls -- against your hips.

When you exhale, imagine pressing the balls against your

hips.

When you inhale, imagine easing up off the pressure. Repeat

for at least one minute.


Palm Set #3 Support Weight at Sides

Hold your arms out sideways - shoulder height - palms up. Its

very important to keep your shoulders relaxed. Dont tense

them or raise them up.

When you exhale, imagine supporting a heavy weight with your

hands.

When you inhale, imagine the weight being lifted off. Repeat


Palm Set #4 Squeeze Beach Ball

Bring the palms in as if holding a large beach ball.

When you exhale, imagine squeezing the beach ball between

your hands. Stay completely relaxed but use your imagination

to feel the pressure of the beach ball being compressed

between your hands.

When you inhale, imagine the beach ball expanding in your

hands. Repeat each time you exhale, imagine squeezing the beach ball as hard as you can.

Palm Set #5 Press the Walls at Sides

Hold your arms out sideways with your palms facing away from

you. Keep the shoulders relaxed.

Exhale and imagine that two walls are closing in on you. Your

palms are holding the walls back. Imagine the pressure.

Inhale and imagine the walls moving back, easing off the

pressure. Repeat for at least one minute.


Palm Set #6 Pressing Palms

Bring your palms together as if you are praying. Let them touch

very lightly.

Exhale and imagine pressing the palms together as hard as you

can.

Inhale and imagine easing up. Repeat for at least one minute.

Palm Set #7 Press Palms Forward

Put your arms out in front of you with your palms facing

forward.

When you exhale, imagine a wall is closing in on you and your

palms are holding it back. Imagine the intense pressure it would

take but keep your muscles relaxed.

When you inhale, imagine the wall moving back, easing off the

pressure. Keep repeating for at least one minute.

Palm Set #8 Press Palms Overhead

Lift your hands above your head. Your palms will face upward

and your fingers will point toward each other.

When you exhale, imagine an extremely heavy weight is placed

into your hands. Some people pretend they are holding up a

building.

When you inhale, imagine the weight being lifted off. Repeat for

at least one minute.


Palm Set #9 Support Weight at Solar Plexus

Bring the hands down just below the solar plexus. The fingers

can touch and the palms should face upward.

When you exhale, imagine an extremely heavy weight being

placed into your hands.

When you inhale, imagine the weight is lifted off. Repeat for at

least one minute.

Palm Set #10 Support Weight Forward

Hold your hands in front of you with palms up.

When you exhale, imagine an extremely heavy weight is placed

into your hands. Feel the weight but remain relaxed.

When you inhale, imagine the weight is lifted off. Repeat for at

least one minute.

Palm Set #11 Downward Pressing Palms

Bring your palms in and press them downward in front of you

with your fingers pointing toward each other.

When you exhale, imagine pressing down on a table as hard as

you can.

When you inhale, imagine easing up off the pressure. Continue



Palm Set #12 Crush a Giant Beach Ball

Bring your hands up and out as if holding a giant beach ball.

When you exhale, imagine crushing the beach ball between

your hands and arms.

When you inhale, imagine easing up off the pressure.

Continue this for at least one minute.

When you complete exercise #12, you can bring your feet together and you are finished. You

may also want to hold the standing stake posture for a minute to completely center yourself.


The Yi Jing Ching Fist Set



Fist Set #1 Palms Down at Sides

The Fist Set begins and ends with palm postures. The first one

is just like the first exercise in the Palm Set.

Put palms at your sides fingers pointing forward - thumbs

either pointing to the ground or relaxed.

When you exhale, imagine pressing down on two tabletops.

Relax when you inhale.

Continue this for at least one minute. Its important to remain totally relaxed and imagine

pressing down as hard as you can. Try to feel the pressure without exerting muscular tension.

Fist Set #2 Hold Fists at Sides

Change your palms into fists and point your thumbs toward

the seam of your pants.

When you exhale, imagine squeezing your fists as tightly as

possible. Try to feel the intense pressure, the muscular

tension and even the heat that would be produced if you

really squeezed your fists as tightly as possible. Remember to

keep your fists completely relaxed as you do this youre only

imagining the squeezing.

When you inhale, imagine easing up off the squeezing pressure. Repeat this for at least one

minute.


Fist Set #3 Squeeze Fists at Sides

Close your thumbs into your fists and hold them with the

palms facing your thighs.

When you exhale, imagine squeezing the fists as tightly as

possible.


Continue to repeat for at least one minute.

Fist Set #4 Hold Fists in Front

Raise the fists in front of you. The palms will face each other.

Again, when you exhale, imagine squeezing the fists as tightly

as you can.


Repeat for at least one minute.

Fist Set #5 Hold Fists Overhead

Hold your fists overhead. The palms will face each other.

As in the other exercises, exhale and imagine squeezing the

fists as tightly as possible.

Inhale and imagine easing up off the pressure.



Fist Set #6 Hold Arms in Triangle

Bring the elbows down to shoulder height and allow the

forearms to angle toward your head slightly as if forming a

giant triangle. Relax the shoulders and arms.

Again, exhale and imagine squeezing your fists as tightly as

possible.

Inhale and imagine easing up off the pressure. Repeat for at

least one minute.

Fist Set #7 Hold Fists Out to Side

Hold your fists out sideways with your palms facing forward.

Keep the shoulders relaxed and the elbows flexed and relaxed

(dont lock out the elbows).

Exhale and imagine squeezing the fists as hard as you can.

Inhale and imagine easing up from the squeezing pressure.


Fist Set #8 Hold the Steering Wheel

Bring your fists around into an embrace posture with the

palms facing inward, as if holding the steering wheel of a car.

Exhale and imagine squeezing the fists as hard as you can.




Fist Set #9 Fists Touching Ears

This time, bring your fists up almost to your ears as if youre going to punch yourself.

Remain relaxed throughout your arms. Exhale and imagine squeezing the fists as tightly as possible.

Exhale and imagine easing up off the pressure.


Fist Set #10 Arms at 90 Degrees

Bring your elbows down and hold your forearms straight up.

Your arms will be at 90-degree angles. Relax the arms and

shoulders.

Exhale and imagine squeezing the fists as tightly as possible.



Fist Set #11 Embrace with Palms Forward

Bring your fists around again in an embrace posture, but this

time your palms will face forward.

As usual, keep the shoulders and arms relaxed.

Exhale and imagine squeezing the fists as hard as possible.

Inhale and imagine easing off the pressure.



Fist Set #12 Support Weight Forward

This is just like one of the palm set exercises. Hold the hands

out in front of you with palms facing up.

Exhale and imagine an extremely heavy weight is placed into

your hands. Feel the weight as you support it mentally.

Inhale and imagine the weight being lifted off.

Continue for at least one minute.

When youre finished with exercise 12, bring your feet together and you are finished with the

Fist Set.


The Yi Jing Ching Moving Set



Moving Set #1 Touch Fingers to Floor

Stand with your feet shoulder width apart and your hands at your sides. Inhale.

Exhale and bend over, touching your fingertips to the floor (or the ground).

Inhale as you rise back up to your original position.

Repeat this sequence for at least one minute. Bend from the waist and try not to stick your rear end out very far as you bend over. Also, dont bend the legs. The knees will be slightly flexed and relaxed when you do this exercise, but dont bend them further as you bend over. One of the benefits of this exercise is a good leg stretch.


Moving Set #2 Squeeze the Beach Ball

Hold your palms together as if praying. They will lightly touch.

Inhale and separate your palms as if a beach ball was expanding in your hands.

Exhale and imagine squeezing the beach ball as your hands move toward each other.

Inhale and imagine the beach ball expanding again.

Continue this sequence for at least one minute.


Moving Set #3 Palm Upward/Downward Press

Start with your hands in the praying position. The hands can lightly touch each other Photo 1.

Exhale and press one palm upward overhead while the other palm presses downward Photo 2. Stay completely relaxed but maintain upward energy in the upward palm and downward energy in the downward palm.

Inhale and return your hands to the praying position Photo 3.

Push the opposite palm upward this time and the other palm downward Photo 4. Continue to alternate this way for at least one minute, exhaling when you press up/down and inhaling as you return to the starting position Photo 5.

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Moving Set #4 Open and Close the Chest

Put the back of your hands on your back. Relax the chest and shoulders as much as possible.

Inhale and open the chest.

Exhale and close the chest.

Dont exaggerate dont open too much. This is subtle. In fact, the photos above dont really show a lot of movement but if you look closely, youll see that the shoulders have moved slightly and the chest has opened in the second photo (right).

You can also open and close the kua as you do this exercise. As you open the chest, also open the kua but make it subtle. An untrained eye would not see it. Close the kua as you close the chest.

You can also do dan tien rotations on these exercises. In this one, the dan tien can rotate forward and backward.


Moving Set #5 Rotate the Shoulders

Stand with your hands at your sides.

Rotate your shoulders forward at least 10 times then backward the same number of times. You dont have to breathe a particular way except for reverse breathing.

Its important to isolate the shoulders in this movement relax them and let them rotate in the sockets. In the photos above, Im standing normally (Photo 1) then I move the shoulders back (Photo 2) and then up and over toward the front (Photo 3).

This is another excellent opportunity to work whole-body movement. Start the movement in the ground and let it travel up the legs and through the body, rotating the dan tien and letting the movement express itself in the rotation of the shoulders.

This chi kung exercise also begins to train you for a good shoulder strike. The more you do it, the exercise will also help you realize how these movements maintain flexibility and joint elasticity.

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Moving Set #6 Open and Close Chest in Horse Stance

This movement is very similar to the one in Moving Set #4, but this time youre in a wide horse stance. In that way, youre learning to open and close the chest as you get a great leg workout.

Again, you can rotate the dan tien and use whole-body movement for this exercise.

In a horse stance, put your hands behind your back. Inhale and open the chest.

Exhale and close the chest.

Repeat the sequence for at least one minute.


Moving Set #7 Turn Left and Right in Horse Stance

Remaining in a wide horse stance with your hands on your back (the backs of your hands should rest on your lower back) as in Photo 1.

Exhale and turn your waist to the left as far as you can (Photo 2).

Inhale and return to center (Photo 3).

Exhale and turn your waist as far as possible to the right (Photo 4).


Repeat the sequence, turning the waist on alternating sides as you exhale. Inhale each time you return to center.

Try not to turn the hips very much. Your hips will turn a little, but the waist should turn a lot more. Naturally, this is also true in the internal arts of Tai Chi, Hsing-I and Bagua. One mistake most beginners make is turning the hips too far.

This chi kung exercise is a good way to practice turning the waist (dan tien) more than the hips. You should also practice grounding and using silk-reeling energy through the body as you turn. For more details on how to do that, see the Internal Strength and Silk-Reeling DVDs on my website at http://www.kungfu4u.com or at http://www.internalfightingarts.com.

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Moving Set #8 Downward Turning Palms

Remain in a wide horse stance. Hold your hands out at your sides around shoulder level with palms up. Inhale.

Exhale as you turn your palms over so that they face the ground. Imagine pressing downward as hard as you can.

Inhale as you turn the palms back upward.

Repeat for at least one minute exhaling as you turn the palms over and imagine pressing downward, then inhaling as you turn the palms upward.


Moving Set #9 Hands on Floor and Neck

Stand with your feet shoulder-width apart (Photo 1). Inhale.

Bend over and exhale as you place the backs of your hands on the floor (or ground - Photo 2).

Remain in a bent-over position and put your hands on the back of your neck (Photo 3). Inhale.

Exhale as you put the backs of your hands on the floor again.

Repeat put your hands around the back of your neck and inhale.

Continue this sequence for at least one minute.

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Moving Set #10 Turn Palms Over and Squat

Stand with your palms outstretched in front of you and facing up (Photo 1). Inhale.

Turn the palms over (Photo 2).

Exhale and squat (Photo 3). Put your weight in your hands with downward energy as you lower into the squat.

Turn the palms over and exhale as you rise back up (Photo 4).

Return to the starting position (Photo 5) before continuing in the same sequence. Turn the palms over and exhale as you squat, then turn the palms upward as you inhale and rise.

Continue the sequence for at least one minute.

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Moving Set #11 Press Arms at Angles

Get into a wide horse stance and hold your hands as if praying (Photo 1). Your hands should lightly touch.

Exhale as you turn to the left and push the left hand upward at an angle while the right hand pushes backward at an angle (Photo 2).

Inhale as you return to the starting position (Photo 3).

Exhale and turn to the right this time, pushing your right hand up at an angle while the left hand pushes back at an angle (Photo 4).

Inhale and return to the starting position (Photo 5).

Continue with this sequence for at least one minute, alternating your turns left and right.

You can easily practice silk-reeling with this movement. Remember to keep your hips from turning too much. Theyll turn a little, but the waist turns more.

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Moving Set #12 Turn Waist and Rotate Hands

Begin in a wide horse stance with your hands in a praying position (Photo 1).

Inhale.

Exhale and turn to the left in a bow-and-arrow stance(Photo 2). Your right hand will come around to the forehead and your left hand will go to the lower back (Photo 3). Your hand will not touch the forehead but it can touch the lower back. The hand that goes to the forehead acts similar to a high block.

Inhale and return to the starting position (Photo 4).

Exhale and this time turn to the right. The left hand will sweep around to the forehead and the right hand will go to the lower back (Photo 5). Again, the hand will not touch the forehead but you can touch the lower back.


Repeat the sequence, alternating left and right sides. When you turn, as in Photos #3 and #5, the backs of your hands will be on your forehead and your lower back.

After a minute or more, bring your feet together and you are finished with the Moving Set.

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Chi Kung

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