QI GONG
For health and general fitness, Suppleness and energy.
[Some sections are directly from Wiki]
Popularity of qigong grew rapidly during the Deng and Jiang eras after Mao Zedong's death in 1976 through the 1990s, with estimates of between 60 and 200 million practitioners throughout China. Along with popularity and state sanction came controversy and problems: claims of extraordinary abilities bordering on the supernatural, pseudoscience explanations to build credibility, a mental condition labeled qigong deviation,[21] formation of cults, and exaggeration of claims by masters for personal benefit. In 1985, the state-run "National Qigong Science and Research Organization" was established to regulate the nation's qigong denominations. In 1999, in response to widespread revival of old traditions of spirituality, morality, and mysticism, and perceived challenges to State control, the Chinese government took measures to enforce control of public qigong practice, including shutting down qigong clinics and hospitals, and banning groups such as Zhong Gong and Falun Gong. Since the 1999 crackdown, qigong research and practice have only been officially supported in the context of health and traditional Chinese medicine. The Chinese Health Qigong Association, established in 2000, strictly regulates public qigong practice, with limitation of public gatherings, requirement of state approved training and certification of instructors, and restriction of practice to state-approved forms.
Qigong comprises a diverse set of practices that coordinate body (調身), breath (調息), and mind (調心) based on Chinese philosophy. Practices include moving and still meditation, massage, chanting, sound meditation, and non-contact treatments, performed in a broad array of body postures. Qigong is commonly classified into two foundational categories: 1) dynamic or active qigong (dong gong), with slow flowing movement; and 2) meditative or passive qigong (jing gong), with still positions and inner movement of the breath. From a therapeutic perspective, qigong can be classified into two systems: 1) internal qigong, which focuses on self-care and self-cultivation, and; 2) external qigong, which involves treatment by a therapist who directs or transmits qi.[30]:21777–21781
As moving meditation, qigong practice typically coordinates slow stylized movement, deep diaphragmatic breathing, and calm mental focus, with visualization of guiding qi through the body. While implementation details vary, generally qigong forms can be characterized as a mix of four types of practice: dynamic, static, meditative, and activities requiring external aids.
involves fluid movement, usually carefully choreographed, coordinated with breath and awareness. Examples include the slow stylized movements of T'ai chi ch'uan, Baguazhang, and Xing Yi Quan.[31] Other examples include graceful movement that mimics the motion of animals in Five Animals (Wu Qin Xi qigong),[32] White Crane,[33] and Wild Goose (Dayan) Qigong.[34][35] As a form of gentle exercise, qigong is composed of movements that are typically repeated, strengthening and stretching the body, increasing fluid movement (blood, synovial, and lymph), enhancing balance and proprioception, and improving the awareness of how the body moves through space.[36]
Whether viewed from the perspective of exercise, health, philosophy, or martial arts training, several main principles emerge concerning the practice of qigong:
Additional principles:
Advanced goals:
The most advanced practice is generally considered to be with little or no motion.
T'ai Chi Ch'uan and Qigong
T'ai Chi Ch'uan (Taijiquan) is a widely practiced Chinese internal martial style based on the theory of taiji ("grand ultimate"), closely associated with qigong, and typically involving more complex choreographed movement coordinated with breath, done slowly for health and training, or quickly for self-defense. Many scholars consider t'ai chi ch'uan to be a type of qigong, traced back to an origin in the seventeenth century. In modern practice, qigong typically focuses more on health and meditation rather than martial applications, and plays an important role in training for t'ai chi ch'uan, in particular used to build strength, develop breath control, and increase vitality ("life energy").[31][96]
Five-animal exercise in present-day qigong
The "Five Animal play" (五禽戲, Wu Qin Xi) are a set of qigong exercises developed during the Han dynasty (202 BC – 220 AD). Some claim the author of this Qi Gong sequence to be Hua Tuo, however Yang Jwing-Ming suggests it was the Taoist Master Jiun Chiam, and Huatuo merely perfected its application and passed it onto gifted disciples including Wu Pu, Fan E, and Li Dangzhi.[4]
The five animals in the exercises are the tiger, deer, bear, monkey and crane. According to TCM theory of Wu Xing (Five Elements), each animal has two exercises corresponding to the yin and yang internal organs (Zang/Fu). Regular practise of this Qi Gong is said to improve functioning of the Liver/Gall Bladder (Wood Element – tiger), Kidneys/Bladder (Water Element – deer), Spleen/Stomach (Earth Element – bear), Heart/Small Intestine (Fire Element – monkey) and Lung/Large Intestine (Metal Element – crane) respectively.[5]
Yi Jin Jing
Caution = Yi Jin Jing can be strenuous and, if overexertion is applied, in any of the postures, injuries can result. Start slow, learn, progress.
As with ALL martial arts, as they spread throughout the world, there will be a myriad of changes; some ‘big’ and some ‘small’. Much of this can be attributed to interpretations by the teachers PLUS there has been some study work and “improvements” by various health focussed bodies. Each “variation” can be simply to focus on some point which the originator felt was not getting enough attention or maybe too much attention.
The most important facets are – Be gentle; Listen to your own body; Do not exceed your own limits [which will change with time]; BREATHE, and have fun.
Remember, Gong Fu / Kung Fu means “Learning over extended time and much effort”, so be patient with your progress and PRACTICE regularly.
From Wiki:
The basic purpose of Yijin Jing is to turn flaccid and frail sinews and tendons into strong and sturdy ones. The movements of Yijin Jing are at once vigorous and gentle. Their performance calls for a unity of will and strength, i.e. using one's will to direct the exertion of muscular strength. It is coordinated with breathing. Better muscles and tendons means better health and shape, more resistance, flexibility, and endurance. It is obtained as follows:
Power and endurance are of paramount importance if we look at becoming qualified in whatever practice we choose, be it Tui na, martial arts, or simply better health and wisdom.
Already, another widely known Qigong system, Baduanjin, in its more radical and strong forms, was used in the past, in schools of Xingyiquan and Taijiquan, as bodily preparation for fighting arts, in order to make the body strong and flexible. Baduanjin still remains the first, entry-level routine to learn at Shaolin training schools in Song Mountains. We can still see today Japanese Kata like Sanchin, postures and forms like Siunimtao in Wingchung, "Iron thread" in Hung Gar and all sorts of Neigong in Neijia. Martial artists need to be powerful in the martial practice, whilst non-martial people need to be healthy.
But there is also something supple and flexible inside of Yijin Jing. Movements are energetic and intense, but you can see through them, a kind of peace. Yijin Jing in fact, unifies Yi (intention) with Li (strength), consciousness (yang) with muscular force (yin). The mind is free from thoughts, has a correct and well-disposed attitude, the breathing is harmonious. Internal and external movement must be co-ordinated, like movement with relaxation. Externally must be fortification; internally must be purification; unifying matter and spirit.
Some classic recurring points of Yijin Jing can be described as follows:
According to traditional oral formulas, we have that:
The Five rules of Yijin Jing are:
Quietness
Like lake water reflects the moon, a calm spirit allows energy to move inside the body.
Slowness
In order to use and flex muscles deeply, to get maximum extension and move Qi and Xue, slow movements are required.
Extension
Each movement must be brought to the maximum.
Pause
Efficacy comes through waiting and keeping tension for a longer time.
Flexibility
Limbs and trunk must be extended so that blood and energy can circulate, so we have flexibility.
Breathing in Yijin Jing is a controversial point. Many modern sources insist on a deep, forced, reverse breathing in order to develop power and more thoroughly energize the body. Other sources suggest that this may often create excessive strain and pressure on the body.
Robert W. Smith, in his article on the J.A.M.A. in 1996, suggests that there are differences between the northern and the southern way of breath. The southern variants seem not to have a developed system of regulating breathing or working on Qi.
In his work on "Breathing in Taiji and other fighting arts", Smith analyses not only Taiji veterans and classics, but also known fighters out of his personal experience, and concludes that the kind of breathing which is most effective, be it for martial or for health purposes, is located between classic abdominal breathing and a slow, unconscious breathing, with scope for explosive exhalations of the kind typically used to accompany strikes in many martial arts styles.
Ba Duan Jin
[Eight section Brocade]
[Ancient Art Silk Reeling Exercise]
As with most forms of Qi Gong, there is the hard, physical, muscular, strenuous approach, and then there is the soft, meditative, gentle extension approach. The body is a marvellous construct but is also very fragile, so one must be gentle – start slowly and gently and, as one’s expertise and suppleness improves, one can progress to the harder, more physical aspect.
In the end, the mind MUST be focussed on the body, internal and external, and when or if one becomes aware of too much strain, then ease off and be more gentle. Much of the strain can be attributed to one’s lack of exercise and indolent or languorous life-style where muscles are not developed with time and, especially in the “older” generation, may even be bordering on atrophying.
Remember Gong Fu / Kung Fu means knowledge gained of extensive time and hard effort. Keep Practicing and BREATHE.
The Role Of Ba Duan Jin [wiki]
Ba Duan Jin is based on Chan (Zen) Buddhism and traditional Chinese medicine theory. It satisfies its goal of balancing yin and yang by regulating qi, strengthening tendons and improving bone strength. Through the practice of Ba Duan Jin, one can expect to improve and strengthen health, gain spiritual cultivation and even promote longevity.
In the first and second movements of Ba Duan Jin, the most important feature is to promote circulation (raising, sinking, entering and exiting) of qi in order to balance yin and yang in the body. The circulation of qi is essential in preventing diseases: according to Chinese medicine, it is much easier to prevent diseases than it is to cure existing ones. The first step of Ba Duan Jin is the starting movement as well as the ending movement of the entire sequence. The importance of the first two steps is that it helps adjust and regulate qi in the body.
The third, fourth, fifth, and sixth steps of Ba Duan Jin are primarily used to regulate the body and qi. The movements will help treat internal and external damage to the body including regulating inner health by balancing the Chinese medicine theory of “cold and heat”, which is the extremity of yin (cold) versus the extremity of yang (hot.) These movements also alleviate pain brought upon by chronic illnesses. The purpose of the third, fourth, fifth and sixth parts of Ba Duan Jin is to promote treatment for the body. The seventh and eighth steps are strong movements specifically used to control the flow of qi into the dan tian.
Health Benefits
According to Chinese medicine theory, an indicator of good health is the unison and balance of the human body and spirit. This harmony of body and spirit is what we need to achieve in order for us to remain or become healthy.
The benefits of Ba Duan Jin are expressed through adjusting breathing to make the process of breathing smoother, unity of mind and qi (breathing), strengthening muscles and tendons to make the body more flexible and the unison of mind and body.
The regular practice of Ba Duan Jin will help bolster your spirits, maintain essence and preserve qi. These three elements are connected due to the fact that they are all dependent on each other. Qi (breath), body (form) and spirit (heart) together constitute an organic whole. In order for us to be healthy, we must train our body, mind and breathing to work in harmony by practicing Ba Duan Jin. This unison is what we should aim to achieve when practicing kung fu.
The sections
The Baduanjin as a whole is broken down into eight separate exercises, each focusing on a different physical area and qi meridian.
The Baduanjin traditionally contains both a standing and seated set of eight postures each. In the modern era, the standing version is by far the most widely practiced. The particular order in which the eight pieces are executed sometimes varies, with the following order being the most common. [However, MANY variations have arisen according to individual tastes and perceptions]
Standing
Two Hands Hold up the Heavens (Shuang Shou Tuo Tian)
This move is said to stimulate the "Triple Burner" aka "Triple Warmer" or "Triple Heater" meridian (Sanjiao). It consists of an upward movement of the hands, which are loosely joined and travel up the center of the body.
Separate Heaven and Earth
This resembles a version of the first piece with the hands pressing in opposite directions, one up and one down. A smooth motion in which the hands switch positions is the main action, and it is said to especially stimulate the stomach.
The Dragon Looks for his tail [Sway the Head and Shake the Tail]
This is said to regulate the function of the heart and lungs. Its primary aim is to remove excess heat (or fire) (xin huo) from the heart. Xin huo is also associated with heart fire in traditional Chinese medicine. In performing this piece, the practitioner squats in a low horse stance, places the hands on thighs with the elbows facing out and twists to glance backwards on each side.
Making Two Fists [Wise Owl Gazes Backwards or Look Back]
This is a stretch of the shoulders to the rear, and as high as possible.
Drawing the Bow to Shoot the Eagle
While in a lower horse stance, the practitioner imitates the action of drawing a bow to either side. It is said to exercise the waist area, focusing on the kidneys and spleen.
Pushing up and down
Similar to Two Hands Push the Sky, but when coming down, the action is a “falling on to the heels” action which stimulates the lymph channels. Followed by pushing down with the hands and rising to tip-toe and lowering slowly.
Ride the Horse and punch with the fist [Clench the Fists and Glare Fiercely (or Angrily)]
This resembles the second piece, and is largely a punching movement either to the sides or forward while in horse stance. This, which is the most external of the pieces, is aimed at increasing general vitality and muscular strength.
Bending at the waist [Two Hands Hold the Feet to Strengthen the Kidneys and Waist]
This involves a stretch upwards followed by a forward bend and a holding of the toes and alternating to both sides
