Qigong Exercises – RC Energy Arts

1. Cleansing Energy – do 9 reps

Basic Posture
bring energy in from laogong to baihui down to bubbling well
open up channels that get stuck, bring fresh energy in & wash your organs exercise
breathe in as gather energy from laogong, bring energy to the baihui (bringing in fresh air) to the upper dantian to mouth, hold
once reach nose, drop tongue, open mouth & exhale (breathe out) when reach lung level
laogong washing with hands facing the body into the bubbling well into the ground
visualize bringing bucket of water to body, wash toxin out as bring fresh energy
gather energy & stand/sit for 5 minutes to focus & clear mind

2. Pressing up to the Heavens with Two Hands – do 6-9 reps

Horse Stance
starting from lower dantian, lift arms gently above the head & stretch upward as breathe in
bring hands to body center as interlace fingers, palm up as lift arms upwards then turn interlaced fingers above the head as continue to stretch upward
hold a few seconds then relax shoulders
as slowly breathe out, release interlaced fingers & bring arms slowly down on sides with palms facing down, do not lock wrist
do not use muscles as gently stretch arms upward, then sideways as lower arms down

3. Gather the Qi and mix – do 6-9 reps

Basic Posture
grab energy from the sky & deposit in middle dantian
grab yin energy from ground & mix together in middle dantian

4. Separating Heaven & Earth – do 6-9 reps

Horse Stance
slowly bring hands to waist with palm up as breathe in
continue breathe in & turn right hand palms down as bring down to side & bring left hand upward & forward with palms up turning hand as reach head level as continue upward movement
turn head to right, chin natural position as bring right hand down to side right hand
hold for a few seconds the relax shoulder
breathe out slowly as lower left arm to side
slowly bring hands to waist with palm up as breathe in
repeat with left hand palms down and bring to side as bring right hand upwards with palm up, turn head to left side

5. Bend forward & Stretch the back – do 6- 9 reps

Horse Stance
slowly bend forward on waist, relax shoulder & chest, arms relax on sides
breathe in as slowly move to left side, lift arms & slowly come up as move to right side
continue to breathe in as feel stretch on right side of body under the right arm then feel stretch on left side of body under the left arm as move arms to right side
sink on right kua & slowly breathe out as bend forward on right side then move to beginning position bent forward on waist, relax
repeat as move to right side, breathe in & feel stretch on left side of body under left arm then feel stretch on right side of body under the right arm as move arms to left side
sink on left kua & slowly breathe out as bend forward on left side then move to beginning position bent forward on waist, relax
do not raise head as sink on qua, relax shoulder & head, chin tucked inward

6. Gather the Qi to the Three Dantian – do 9-18 reps

Basic Posture
gather to upper dantian (middle eye) – intention on upper dantian, cultivate your awareness, your spirit
gather to middle dantian (middle dantian to life gate) – visualize energy going from front dantian all the way to the lifegate
gather to lower dantian (Qi come up perineum to life gate to middle dantian)

7. The Three Dantian Open & Close – do 9-18 reps

Basic Posture
open hands 3 feet & close to 1 inch
breathe in as open & breathe out as close
feel energy on inside laogong & fingers as close hands
feel energy on outside laogong as open hands
dissipate energy outward as open & condensing energy as close
feel strong connection on open palm as fingers connect
press & expand to upper dantian, middle dantian, & lower dantian

8. Two hands rub the ball – do 9-18 reps

Basic Posture
rotate ball as feel the energy on fingers & laogong
visualize Qi as ball rotating in middle dantian
make dantian move the rotation of the ball
rotate both directions

9. Circular Extension & Contraction – do 9-18 reps

Front Row Stance
start with left foot forward, qi going in through front channel
raise hands & arms to circle body as shift weight front to back
reverse, as qi going in through back channel, hands & arms to circle body as shift weight back to front
repeat on right foot

10. The Sun & Moon Turning – do 9-18 reps

Basic Posture
place hands on chest, turn both hands in one direction as breathe in & out, then turn in reverse direction
place hands on chest as breathe in & out
center of palm connect to heart & lung
throw out bad energy from hands, exhale as shake bad energy away from body
rub hands together thru the laogong, then place hands on chest as breathe in & out
repeat throw out bad energy from lung & heart (be sure to throw to ground)
rub hands & bring back energy to chest 2 more times
rub hands, then shake hands to clear head & massage head 9 times

11. Single Leg Ascending & Descending – do 9-18 reps

Horse Stance
bring energy to outside of left leg to foot to inside of left leg around the middle dantian down to outside of right leg to foot to inside of right leg
breathe in as bring outside & breathe out as come up to inside

12. Double Leg Ascending & Descending – do 9-18 reps

Horse Stance
bring energy to outside of both legs to feet to inside of both legs up to middle dantian
breathe in as bring outside & breathe out as come up to inside

13. Belt Meridian Grinding – do 9-18 reps

Horse Stance
visualize energy going through the belt meridian, to the back, to the front
do not turn hip, instead turn waist
don’t go beyond bubble
bring energy to around the belt meridian clockwise
repeat counterclockwise

14. Heaven & Earth Open & Close – do 9-18 reps

Side Bow Stance
visualize open up the sky & close the earth (ground)
body expand, energy go out then come back close to the ground, open arms & close arms (visualize open up your organs in the upper body)
visualize open up the earth (ground) & close the sky
open up organs in lower part of body, let go of bad energy & bring fresh energy in, open up arms & close the sky

15. Collecting the Qi to the Middle Dantian – do 18 reps

Basic Posture
start with left hand, bring energy to middle dantian, then right hand
breathe in, breath out, relax

16. Dantian Rotation

Horse Stance
Women – right hand over left hand – start rotate counterclockwise
men – left hand over right hand – start rotate clockwise
Visualize energy out to propagate & dissipate out of body all the way to tip of fingers to tip of toes & bringing energy back to dantian
Rotate from small to large circles 36 times to bring energy out
open up energy channels so Qi can reach every part of your body
Rotate back from large to small circles 24 times, collect & gather the energy back to dantian
stand for at least 5 minutes

17. Self Massage Techniques

(a). Arm Circulating do 9-18 reps

elbow nice & round, embrace & round shoulder
bring energy from fingers to outside of arm to shoulder to inside of arm to fingers, inhale & exhale
bring energy to other arm
form fist, massage/tap wrist, outside of elbow, outside of shoulder
cup hand, massage/tap fist length from wrist, inside elbow, inside hand, inside shoulder to shoulder well, outside of arm, outside of wrist
repeat on other arm

(b). Hands & Shoulders Massage

open hands, start with pressing on area then do tiger mouth
tiger mouth hand strikes other tiger mouth hand, between thumb & index finger but on outside not on center
using thumb knuckle, massage/tap outside area between thumb knuckle & forefinger
open up shoulder well: using waist only & allow arms to swing, massage/tap left hand on right shoulder well then massage/tap right hand on left shoulder well
ringing the temple bell: using waist only & allow arms to swing, massage/tap left hand on right shoulder as back of right hand massage/tap lower or middle back (kidney area)
repeat with massage/tap right hand on left shoulder as back of left hand massage/tap lower or middle back

(c). Ears Massage

cover ears with hands, place thumb in base of back of head & using forefinger, tap the area & listen for the ringing
place left hand on right ear behind the back & massage/tap the underarm, relax shoulder muscle
repeat on right hand on left ear
cover ears & close eyes, then open eyes as release hands from ears

(d). Total Self Massage

rub hands together on the laogong, massage face, eyes, nose, chin, mouth, head, massage ears inside & outside
form circles with index fingers & thumbs, start massage/tap at highest part at the back spine, continue massage/tap to kidneys, butt, outside of hip, outside of leg, behind the knees, outside of calf
cup hands & massage/tap front knees, inside knees, inside thighs, to kua to dantian