What is QIGONG. (Chi Gung)
Qigong translates to energy work or breath work. Many forms of Qigong exist – religious, medical, scholarly, and martial. Traditionally, Qigong was taught before any Tai Chi forms were learned.
How does Qigong benefit us?
- Used to increase the students internal energy.
- Increases the strength of the waist and legs.
- Helps the student quiet the mind, focus the spirit, and raise their vitality.
- Enhances respiratory control and function, benefits the gastrointestinal system.
- Enables the student to begin to feel their Qi and to move it around their body.
Why is it important to exercise our body and mind? Ancient Taoists understood the importance of nourishing life – Yang Sheng. Yang Sheng techniques reduce the loss of essence ( Jing ), energy( Qi ), and spirit ( Shen ). They include movement techniques ( such as kung fu, tai chi, and yoga ), diet, breathing exercises, and meditation ( stillness is vital in nourishing life but unfortunately this is definitely not a feature in Western society ).
The Chinese have the following proverb that refers to how our body responds to ageing, ” Man is born soft and weak, and dies stiff and hard.” It is clear to see that the Chinese understand the importance of regular body work to keep healthy, and to maintain adequate function of the joints, limbs, and organs.
In the chapter titled The Universal Truth, of the oldest medical text in China, the Neijing, it says this about health maintenance through exercise and body work, Ni ( 1995, p.1 ) :
“In the past, people practised the Tao, the Way of Life. They understood the principle of balance, of Yin and Yang. Thus, they formulated practises such as Dao-in, an exercise combining stretching, massaging, and breathing to promote energy flow, and meditation to help maintain and harmonise themselves with the universe. They ate a balanced diet at regular times, arose and retired at regular hours, avoided overstressing their bodies and minds, and refrained from overindulgence of all kinds. They maintained well being of body and mind; thus, it is not surprising that they lived over one hundred years.”
This was written nearly 2,500 years ago. Here is what the same chapter goes on to say about the then, modern times. These days, people have changed their way of life. They drink wine as though it were water, indulge excessively in destructive activities, drain their essence, and deplete their Qi (energy). They do not know the secret of conserving their energy and vitality. Seeking emotional excitement and momentary pleasures, people disregard the natural rhythm and order of the universe. They fail to regulate their lifestyle and diet, and sleep improperly. So it is not surprising that they look old at fifty and die soon after.
If this was happening so long ago, imagine how much further we have degenerated in our attempts to maintain our health in 2004 A.D.
The Taoist monks have a saying : “One hundred and twenty means dying young.” With Yang Sheng practices we too may be able to live at least 100 years while maintaining a useful mind and body.
Joint Mobilisation.
The joints of the body are prone to dysfunction and disease. The Chinese believe this is due to their proximity to the surface of the body and their mobility. Joints are areas where your Qi and blood can become congested, and external pathogens can enter the body often become lodged here. Good examples of this are arthritis and rheumatism. It is essential to exercise the joints of your body daily to keep them mobile, and allow your blood and energy to circulate freely around your entire body. In the Chen villages, the birthplace of Chen Style Tai Chi, they will do 40 repetitions of each exercise. It is recommended to work through your body in the following order.
Fingers – Wrists – Elbows – Shoulders – Neck – Spine – Hips – Knees – Ankles – Toes.
QIGONG AND THE SEASONS.
We can even tailor our nourishing life according to the season we are practising in. Below are some general ideas on the types of exercise for the four seasons.
SPRING - this season brings forth new growth and is much involved with expansion. This would make meridian stretching, yoga, tai chi, and flexibility regimes more appropriate at this time of year.
SUMMER - Yang energy moves to its full, active potential, so now is the time for vigorous activity to open the pores. Cardiovascular, aerobic exercises are suitable, including the many styles of martial arts and qigong.
AUTUMN - is a time for conserving energy and because the Lungs are in charge this is the season for training qigong. Some action is needed but only subtle to prevent the pores from opening and letting the qi scatter.
WINTER - meditation and gentle qigong are the order of the season. Energy is stored in wait for the return of Spring.
Qigong and the soft martial arts – from The Book of Soft Martial Arts by Howard Reid.
The soft arts of Qigong, Tai Chi, Hsing I, and Pa Kua, provide a systematic program of exercise which will invigorate your entire body, with minimal risk of strain or injury. These forms of exercise will massage and invigorate internal organs, as well as your muscles, tendons, and joints. More importantly, the soft arts lead you to a new level of self knowledge and awareness, and teach you how your body relates to your mind, and to your inner being, or soul. Training in these arts teaches the student to react naturally and calmly in stressful situations, and not to be confused by technique, fear, or uncertainty. A skilled student understands that the will commands, strength obeys, and the energy follows.
Always remember, the more you give the soft arts, the more the repay you.
More on Qigong.
Qigong refers to any special skill or training of the breath and energy of the body that requires time, effort and patience. Qigong is the simplest, but by no means the most superficial of the soft, or internal arts. Qigong is mastered above all by constant practice. Diligent practice everyday will keep you in good physical and mental shape and promote vitality.
Qigong training has been used by the Chinese for over 5,000 years. It can be divided into five main categories.
I. Qigong for maintaining health.
II. Qigong for curing illness.
III. Qigong for prolonging life.
IV. Qigong for martial arts.
V. Qigong for enlightenment.
Within these categories there is lying, sitting, and standing methods of qigong, and within each of these there is stationary and moving forms of qigong. All can be used for Yang Sheng purposes.
Zhan Zhuang – from the book Chi Kung : Way of Power by Lam Kam Chuen.
Pronounced “jarm jong”, this qigong exercise is commonly known as Standing Like A Tree. The stationary postures stabilize the body and unblock the flow of Qi ( energy ). This style of Qigong is considered one of the most powerful ways to build up your Qi. There are many different standing like a tree postures.
Long time Qigong practitioner and teacher, Ken Cohen, has this to story to tell about Zhan Zhuang :
“At my first private class, Chan revealed a “secret technique” called “Standing Meditation” (Zhan Zhuang). He said that it was the most important exercise in qigong. I stood with bent knees, straight back, and arms rounded in front of my chest. After ten minutes, my legs began shaking. Chan told me to take a break. We sat together and chatted about martial arts. Then I tried it again, with the same effect. He told me that, in the beginning stages of qigong, shaking was natural. “It means that there’s water in the pressure cooker, but the lid is not properly sealed or tight- it is bobbing up and down. In other words, your body is not yet strong or stable enough to hold the qi.” He told me to go home and practice every day. At next week’s lesson, I could stand for twenty minutes, but then both my hands and legs shook! This went on every week, stand a little, shake a little. I felt like a fool. But until I could stand for a full hour, without moving, he wouldn’t teach me anything else. “If you can’t stand, how can you walk or move? If you don’t have enough energy to stand for an hour, how can you practice martial arts?” He told me that to master qigong, you must master the “Four Virtues” (Si De): lying, sitting, standing, and walking.”
From Memories of My First Qigong Teacher : B. P. Chan, A True Person of No Rank. (May 30, 1922- March 17, 2002) by Ken Cohen. This essay originally appeared in the Summer 2002 edition of Qi: The Journal of Traditional Eastern Health and Fitness. -
http://www.qigonghealing.com/qigong/articles.html
Wu Chi.
Stand with your feet shoulder width apart.
Relax your knees, belly, and hips.
Let your shoulders naturally ease downwards.
Your arms hang loosely by your sides.
Fingers are slightly apart and naturally curved.
Lower your chin a little and relax your neck.
Look forwards and slightly downwards.
Stand still in this posture for at least 5 minutes a day, then gradually increase your standing time to 20 minutes. In China, Chen style Tai Chi enthusiasts perform 45, or more, minutes of Zhan Zhuang before commencing their moving forms.
Also from the above article by Ken Cohen. :
Some Principles of Standing Meditation
“What is the meaning of song kua, yuan dang (release the inguinal area, round the groin)? Be aware of the crease between the thigh and hip–keep this area soft, and imagine that your legs and hips form a rounded arch way. An arch can support more weight than a pillar. Conversely, if you imagine that your legs are pillars, you will tire more easily.
“Practice the Four Empties (Si Kong): Use intent (yi) to make the feet, palms, chest, and mind empty. ‘Empty’ means open and receptive.
“Practice the Three Levels (San Ping) Keep three areas level: eyes, hips, shoulders. (Level movement is also important in “walking the circle,” the basic practice in Bagua Zhang. Sometimes, while Chan was practicing, his teacher held a wooden block with a nail through it just above his crown. If he rose up, he would be skewered!)
“Keep the crown point (bai hui) and perineum point (hui yin) on one line. Gradually qi in the vertical axis will reach the feet, and then the hands.
“Never correct yourself by looking at yourself. Use nei shi, ‘inner gazing.’ Be like a sentinel on a wall. To see the enemy, look out, not down the wall.”
“The purpose of qigong is nei wai, shang xia he yi (inside and outside, upper and lower harmonized in unity).” He continued, “This is easy to say, difficult to practice.”
