March 2014 – Spirit Dragon Institute

Spirit Dragon Institute

Authentic Traditions ~ Modern Teaching

Nei Kung Set

This set features a combination of Taoist health practices and Zhan Zhuang or standing meditation.

This set will develop a relaxed and connected body, more awareness, internal energy, good health, proper structure, and the ability to move while maintaining structure, connection, and relaxation. It is great for health and is also used as a base for developing power int he internal martial arts of tai Chi, Bgua, and Xingyi.

The set is broken down into five sections and can be practiced several different ways.

  • Section 1: The 5 Circles
  • Section 2: Wuji Zhan Zhuang
  • Section 3: Seven Circles
  • Section 4: Zhan Zhuang
  • Section 5: Pierce and Turn


The Exercises Include:

  • Introduction
  • Breathing
  • Section One: Five Circles
    • Introduction and Wuji Stance
    • 1. Head Turns
    • 2. Head Rolls
    • 3. Shoulder Circles
    • 4. Waist Turns
    • 5. Pelvic Circles
    • Overview of Ending Section
    • Massage
    • Tapping
  • Section Two: Wuji Zhan Zhuang
  • Section Three: Seven Circles
    • 6. Arm Circles
      • 6.1. Finger Fans
      • 6.2. Arm Circles
      • 6.3. Arm Swings
    • 7. Leg Circles
      • 7.1. Open the Hip
      • 7.2. Leg Slings
      • 7.3. Lower Leg Circles
      • 7.4. Ankle Circles
  • Section Four: Zhan Zhuang
    • Introduction
    • Hold the Ball Zhan Zhuang
    • Advanced Alignments and Imagery
    • Hold the Belly Zhan Zhuang
  • Section Five: Pierce and Turn
    • Introduction
    • Pierce and Turn


Taoist MeditationThe exercise presented is an excellent way to enter the true door to meditation.

Seated Meditation (Breathing Exercise)

The seated breathing exercise taught is a method of counting the breath. This seems simple in theory but the practice can be demanding. This practice can build a solid foundation for further meditation. By counting the breath you can quite the mind and make the breathing naturally long, deep, slow, and relaxed.

  • Seated Breathing Exercise
  • Overview of the Seated Breathing Exercise

Five Animal Frolics Qigong

The Five Animal Frolics Qigong is a fairly complex system of exercise consisting of five sets of exercises. Legend states that the famous Chinese physician Hua Tuo developed these exercises and patterned them off of the movements of the Crane, Bear, Deer, Monkey, and Tiger.


Crane Frolics Qigong

The Crane Exercises mimic the way a bird moves its wings and stands on one leg. The movements are flowing and graceful.

The Crane Exercises belong to the Fire Element and help to strengthen the Heart, Lungs. and Circulation.

This set is

  • Easy to Learn
  • Fun to Practice
  • Boosts Your Energy
  • Takes 10 – 15 minutes to Practice
  • Stretches and Activates the Energy Flow Throughout the Entire Body
  • Low Impact

The Exercises:

  • Introduction
  • Hand Positions
  • Crane Stance
  • Crane Frolics Qigong
    • 1. Windmill Crane
    • 2. Breathing Crane I
    • 3. Soaring Crane
    • 4. Squatting Crane
    • 5. Breathing Crane II
    • 6. Stepping Crane
    • Footwork Details
    • 7. Beak in the Mud
    • 8. Circle Crane
    • 9. Basic Crane
    • 10. White Crane Spreads Wings
    • Ending Your Practice
  • Demonstration



Bear Frolics Qigong

The Bear Frolics Qigong mimics the way a bear turns its body and the heavy and grounded nature of the bear.

The Bear Exercises belong to the Water Element and help to strengthen the Kidney and the Urogenital function. The exercises also have a positive effect on the digestive organs and help to develop strong legs and waist.

This set is

  • Easy to Learn
  • Fun to Practice
  • Boosts Your Energy
  • Takes 10 – 15 minutes to Practice
  • Low Impact

The Exercises:

  • Introduction
  • Hand Positions
  • Bear Stance
  • Bear Frolics Qigong
    • 1. Flopping Bear
    • 2. Fishing Bear
    • 3. Turning and Tipping Bear
    • 4. Squatting Bear
    • 5. Rolling Bear
    • 6. Hibernating Bear
    • 7. Bear Crosses the Ice
    • 8. Pushing Bear
    • 9. Marauding Bear
    • 10. Looking Bear
    • Ending Your Practice
  • Demonstration


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Standing Eight Section Brocade Qigong

Sifu Fick BaDuanJIn QigongLearn the Standing Baduanjin Qigong (Eight Section Brocade)

The Eight Section Brocade Qi Gong (Ba Duan Jin) is a very old and extremely popular Qi Gong set.

The name Eight Section Brocade contains a lot of meaning. Very simply is refers to the fact that this set contains 8 exercises. But it also refers to the preciousness of this set (as in a fine brocade of cloth) and to the intricate system of energy flow inside the body.

Detailed Instruction in Each of the Eight Exercises

and a Follow Along Workout


Some of the Benefits of Qigong Practice

  • Systematically Stretch and Strengthen the Entire Body
  • Loosen and Mobilize all the Joints
  • Strengthen the Internal Organs
  • Stimulate the Circulation of Energy and Blood
  • Strengthen the Internal Energy
  • Clear Out Energy Blockages
  • Relax and Energize the Body


Standing Baduanjin (Eight Section Brocade) Qi Gong

These Eight Qi Gong Exercises are non strenuous and simple to learn but they hold great benefit for people who can find the time to practice them on a regular basis. These Eight Exercises systematically work the entire body, strengthen the internal organs, maintain joint flexibility, promote the flow of Qi or energy, and reduce tension and stress. You get detailed instruction in each of the eight exercises (along with some variations of the movements) and a Follow Along Workout.

  • Introduction to the Standing Eight Section Brocade
  • Stances
  • Breathing
  • Exercise 1- Support the Heavens with Two Hands
    • Exercise 1- Variation
  • Exercise 2- Draw the Bow
    • Exercise 2- Variation 1
    • Exercise 2- Variation 2
  • Exercise 3- Raise One Hand
    • Exercise 3- Variation
  • Exercise 4- Look Back
  • Exercise 5- Shake the Head and Wag the Tail
    • Exercise 5- Variation
  • Exercise 6- Hold the Toes
  • Exercise 7- Punch with Glaring Eyes
  • Exercise 8- Vibrate the Back
  • Follow Along- 3 Repetitions of Each Exercise

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Shaolin Qigong

shaolin qigongThe Breathing Exercises of the Five Family System can also be called Qigong (Chi Kung), Nei Gong (Nei Kung), or Hei Gong. These videos presents 2 Sets of Breathing Exercises (Qigong) that will help you build a solid internal foundation for further practice in the Five Family System.

The first set of Breathing Exercises is done with the feet together and contains 6 exercises. The second set of Breathing Exercises is done with the feet separated into a Horse Stance. The basic set consists of 4 exercises with 2 optional exercises that can be added for a total of 6 exercises.

Taoist Qigong

  • Easy to Learn
  • Emphasizes Harmony Between Movement and Stillness
  • Very Effective Standing Meditation Posture (Zhan Zhuang)
    • Cultivates Body’s Energy or Qi
  • 10 Relatively Non-Strenuous Exercises
    • Benefits All Internal Organs
    • Promotes Circulation of Qi and Blood
    • Keeps Joints Strong and Flexible
    • Helps Regain and Maintain the Flexibility and Mobility of the Spine
    • Strengthens Legs and Waist

Taoist Qi Gong emphasizes a harmony between movement and stillness. The 10 Exercises of this Set are relatively easy to learn yet give a tremendous benefit to the body.

A main feature of this Qi Gong set is the Meditation Stance. This posture which is a variation of Wuji Zhan Zhuang (Standing Meditation) is very effective for cultivating the body’s energy or Qi. Each exercise starts from this stance and returns to it.

Practicing these exercises help to keep the body’s energy flowing freely, keep the joints strong and flexible, strengthen the legs and waist, and benefit all the internal organs. This Qi Gong set also helps to regain and maintain the flexibility and mobility of the spine.
This Videos contain:

  • Introduction to the Taoist Qi Gong Set
  • Instruction in Meditation Stance (a variation of the Wuji Zhan Zhuang or Standing Meditation)
  • Detailed Instruction in Each of the 10 Exercises
    • Physical Movements
    • Breathing
    • Visualization



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Swimming Dragon Qigong

Sifu Fick Swimming Dragon QigongThe Swimming Dragon Qi Gong is named for the serpentine movement of the body while practicing which resembles a Chinese Dragon swimming. This Qi Gong is very simple to learn. It consists of only one movement that can be repeated as many times as you wish. But the practice produces many benefits.

Practicing this Qi Gong exercise is very effective for stimulating the free flow of Energy and Blood throughout the body while breaking up any stagnation that might be present. This Qi Gong exercise also helps maintain the strength and flexibility of all the joints including the spine. In addition practicing this exercise also helps to strengthen all the internal organs and benefits the Kidney energy.

Traditionally the Swimming Dragon Qi Gong is also used to help promote weight-loss by working the physical body in many different planes of movement while strengthening the internal organs and energy.

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Characteristics of Swimming Dragon Qigong

Swimming Dragon Qigong is extremely easy to learn. But, practicing this simple movement has lots of benefits!

The body and hands move back and forth like a Dragon Swimming. This is where the Qigong Movement got its name! This exercise doesn’t require any space to practice because the movement is done standing with  the feet together. This exercise also doesn’t take a long time to practice. You can get great results by practicing for 5-10 minutes.

  • Easy to Learn
  • Only One Movement
  • Does not require any space
  • there is no stepping
  • the exercise is done standing in place
  • Works the entire body very thoroughly


Benefits of Swimming Dragon Qigong

There are many benefits of practicing. Many Qigong styles and exercises produce great benefits. But this Qigong is so easy to learn and simple to practice. It makes the benefits seem more astounding.

  • Benefits All Internal Organs
  • Promotes Circulation of Qi and Blood
  • Keeps Joints Strong and Flexible
  • Strengthens Kidney Energy
  • Helps Promote Weight Loss



 History of Swimming Dragon Qigong

Swimming Dragon Qigong might have originated with the Taoists on Hua Shan Mountain.

The exact history of Swimming Dragon Qigong is a little murky. But we do know that this exercise has been passed down to today in several forms. Each of the forms is overall more similar then different.

A clue to the origins of Swimming Dragon Qigong might lie in Hua Shan with the Taoists who lived there. A modern master of tha Hua Shan school of Qigong published a book about previously guarded practices. In this book he revealed the Hua Shan Qigong that had been passed down to him. One of the exercises was what we call Swimming Dragon Qigong today.

It might be that the modern practice that we know originated with the Taoists of Hua Shan Mountain. But we will never know for certain.

What we do know is that in modern time- this exercises is extremely popular. And, this popularity is based on the great results that can be achieved from practice and that this exercise is so easy to learn and preform!


How to Learn Swimming Dragon Qigong

There are several ways to learn Swimming Dragon Qigong. You could search for a teacher in your town (but although this exercise is popular you still might have trouble finding one). You could order a DVD (but then you would have to wait for it to arrive (and you will not be able to get feedback from the instructor on the DVD).

Learning Swimming Dragon Qigong might be the best option that you have. You could start learning in the next couple minutes. And, when you take an online training course you can ask questions and get feedback.



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The Tai Chi Workout

The Tai Chi Workout is designed so that you can Experience the Benefits of Practicing Tai Chi without the Frustration of Having to Learn a Long and Complicated Form.

Tai Chi Workout - Sifu Franklin FickThe exercises in this workout are easy to learn and gentle on the body while building skills and attributes that are necessary to explore the depth of Tai Chi Practice. This workout was designed so that evan as a brand new student you can follow along and practice all the exercises on your first day.

The workout includes exercises that loosen and relax the joints, a standing meditation (Zhan Zhuang) which builds energy and connection in the body, Tai Chi walking exercises, and Tai Chi movement exercises. This is a low impact workout that will help you relax and get rid of stress, become more aware and in control of your body, and benefit circulation.

The Tai Chi Workout should take you between 20 to 40 minutes depending on your what your goals are.

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Benefits of Practice

There are many benefits to practicing Tai Chi. They range from the benefits of the physical workout, the improved circulation of Qi and Blood, the benefits to the nervous system including relaxation and coordination, and the mental benefits of balance and calm.

Some of the benefits of practicing Tai Chi Exercise include

  • Get a Relaxing and Low Impact Workout
  • Increase Your Balance and Coordination
  • Improve Your Posture and Body Awareness
  • Keep Your Joints Strong and Flexible
  • Stimulate Circulation of Qi and Blood with Slow Rhythmic Movements
  • Deep Breathing Massages Internal Organs and Improves Digestion and Elimination


Origin of the Tai Chi Workout

The Tai Chi Workout was created based on over 20 years of practicing Tai Chi, over 15 years of teaching, and in the interest of the students who want the benefits of Tai Chi without having to learn the Traditional Forms of Tai Chi. Being a “Traditionalist” I want to pass down the traditional arts to my students but many people were just looking for a Tai Chi Workout so they could get the benefits of Tai Chi- They were not interested in the Traditional Art of Tai Chi. Being in the health care field I know the benefits of Tai Chi can help many people- so I decided to create the Tai Chi Workout.

The Tai Chi Workout is designed so that the student can follow along and practice the exercises from day one, but it doesn’t compromise the Art of Tai Chi. It is not watered down or simplified- it just presents Tai Chi movements that are easy to learn and there are no complicated forms to memorize. You can develop real Tai Chi skill and easily get the benefits that Tai Chi has to offer by practicing this workout.


  • Easy to Learn – Follow Along on the First Day
  • All the Benefits of Tai Chi
  • No Complicated Forms
  • In a 20 – 60 min practice session

The Exercises

The Tai Chi Workout consists of 13 Exercises and a short series of exercises to close your practice. These exercises include exercises that loosen and relax the joints, a standing meditation (Zhan Zhuang) which builds energy and connection in the body, Tai Chi walking exercises, and Tai Chi movement exercises.

Exercise 1- Swing the Arms

This exercise works to warm up the body for further exercise. It also promotes circulation and strengthen digestion

Exercise 2- Swing Like a Bear

This exercise has 4 parts. Each part is a slight variation on the movement. This exercise teaches you how to shift your weight and maintain your balance. It also loosens the hip area, teaches how to use shifting the weight and turning the torso to generate movement in the limbs, and further stimulates the circulation.

Exercise 3- Monkey Flops

This exercise has two parts. It further works to loosen the hip area , promote relaxation and circulation, and also brings a gentle rotational stretch to the spine.

Exercise 4- Hold the Ball Zhan Zhuang

This is a standing meditation posture. It promotes Qi or energy in the body. This practice also helps develop a solid and connected posture.

Exercise 5- Wade through the River

This is a Tai Chi Walking exercise that emphasizes rootedness and the connection in the lower body.

Exercise 6- Walk Across Ice

This is a Tai Chi Walking exercise that emphasizes lightness, precise placement of the feet, and control over the weight shifting.

Exercise 7- Spring Light

This is the first posture of the Tai Chi Form. When repeated as a single posture exercise it helps to coordinate the breath with the movement of the body. It also strengthens the internal organs and the legs

Exercise 8- Row the Boat

An exercise for shifting the weight that teaches you balance and not to over extend. Also a great exercise to strengthen the legs.

Exercise 9- Hands Like Clouds

A stationary Tai Chi exercise where the hands mimic the movement of clouds going to and fro. A great exercise for conditioning the entire body.

Exercise 10- Set the Sail

The first of the walking Tai Chi postures. This exercise uses a unique visualization to move the arms effortlessly. This exercise corresponds to the Tai Chi posture Ward Off.

Exercise 11- Turn the Corner and Push

The second walking exercise coordinates the stepping with the hands pushing out. This exercise corresponds to the Tai Chi posture Brush Knee Twist Step.

Exercise 12- Step Back and Push

This exercise teaches how to walk backwards in coordination with the arm movements. The exercise is good for the Spleen and Liver organs and is traditionally indicated for helping the Qi ascend the Du channel. This exercise corresponds to the Tai Chi posture Step Back to Repulse the Monkey. This exercise can also be done form a stationary position with much of the same benefits.

Exercise 13- Kick

This exercise teaches a kick. Practicing this exercise is good for balance and coordination. This exercise can also be modified to give a very intense workout to the legs.

Closing Exercises

A simple set of self massage that helps to close your practice.


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Seated Eight Section Brocade Qigong

Seated Eight Section Brocade Qigong BaduanjinThe Seated Eight Section Brocade is an ancient set of exercises designed to wash the internal body thereby clearing the energy channels from blockages and strengthening the internal organs and Qi or energy. This set is very simple to preform and only takes about 15 minutes. This set is great as a stand alone practice or it is a great practice to do before seated meditation. This Qigong set is best practiced right after waking up or right before going to bed.

This style of Qigong has been known by several different names including: The Eight Section Brocade, The Eight Treasures, The Eight Silk Brocades, Baduanjin, Pa Tuan Chin, etc. The names are all variations on the same general theme and it contains a lot of meaning. Very simply is refers to the fact that this set contains 8 exercises. But it also refers to the preciousness of this set (as in a fine brocade of cloth) and to the intricate system of energy flow inside the body.

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Benefits of Practice

The benefits of this practice are many. The exercises are subtle and the exercises are internal. Some movements are gentle massage or subtle movements or stimulation of the body. Because the movements are not vigorous the practitioner will not notice many obvious changes right away, but with consistent practice this set can really change the body and the energy. Students that practice daily for a period of three months usually report many benefits and some even say that the feeling of the exercises has deepened and changed with daily practice.

The benefits include a free circulation of Qi and Blood in the body which has a positive impact on the health and well being. The massages also directly and indirectly stimulate and strengthen the internal organs.

When  practiced in the morning, this set is a great way to wake the body up for the day. It will make you feel energized and ready. When practiced at night before bed, this set is a great way to relax away the stress and tension that might have accumulated throughout the day and gets you ready for a good night’s sleep.

Origin of the Qigong Set

This Qigong set is very old. In fact there are many different stories about the founding of the style. One story says that the Immortal Lu Dong Bin is the originator of this style and another story says that the famous General Yue Fei is the originator of the style. Who knows which origin is true. What we do know is that this Qigong set has a very long history and track record of producing results.

What we do know is that because this Qigong system is so old, there exist some variations in the sets that have been passed down over the years. But in reality the variations are rather minimal and there is more in common between the different versions of the Eight Section Brocade Qigong then there is differences.


This set is easy to learn. The movements are gentle and non strenuous, many of them involve self massage. The set doesn’t take much time to practice – only about 15 minutes. It is a great way to start the day or a great practice to do right before bed.

  • In only 15 minutes
  • energize and wake up in the morning
  • wash away the stress and tension of the day
  • with a gentle series of self massage and internal exercises


The Exercises

The exercises of this set are relatively simple to learn. many of them consist of actions of self massage that are used to stimulate the flow of energy in the body and to break up stagnation. The set is broken down into eight sections.

Section 1 – Body Washing

The first section contains a series of self massages that wash and stimulate the different parts of the body and the energy meridians.

Section 2 – Beat the Heavenly Drum

This exercise wakes up and invigorates the brain.

Section 3 – Rotate the Eyes

This exercise strengthens the eyes.

Section 4 – Tap the Teeth

This exercise stimulates the teeth and gums.

Section 5 – Gargle

The first part of this exercise strengthens the teeth. The second part of this exercise lead the Qi or vital energy back into the Lower Dan Tien. It also has a positive effect on the digestion system.

Section 6 – Rub the Kidneys

This exercise stimulates and strengthens the Kidneys. It strengthens the Qi and the Jing (or sexual energy).

Section 7 – Rub the Abdomen

This exercise strengthens the Qi in the Lower Dan Tien and warms the abdomen. It has a positive effect on the energy of the body, the digestive organs, and the sexual energy.

Section 8 – Rub the Foot

This exercise helps to strengthen the Kidneys and the entire body. It also helps to circulate the energy to the extremities.



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How does Qigong promote Health and Longevity

Qigong is a Chinese form of exercise that works with the body, mind, and energy. It has been practiced throughout the ages for its’ ability to promote good health and longevity. In modern times Qigong is gaining in popularity for these same reasons, but many people might not be aware of how exactly the exercises of Qigong help to promote health and healing.

Qigong Promotes the Circulation of Qi and Blood

The exercises work to break up any stagnation that might exist and to promote the circulation of Qi and blood. The free circulation of Qi and blood is essential for maintaining the health and healing. Even if the body is in a state of health it still must continuously repair and regenerate. Without the necessary elements supplied by the Qi and the blood, these tasks can not happen. By promoting the free circulation of Qi and blood, Qigong helps the body maintain itself and repair itself. This is important even in a healthy individual and can be extremely beneficial for many health conditions.

In addition to providing the material that the body needs to build and repair itself, the free circulation of Qi and blood is also essential for removing the waste material from every aspect of the body. The improper elimination of waste material can also have a detrimental effect of the health. So, the transportation and circulation is important when it is going to and also when it is going away from different parts of the body.

Qigong helps to Relieve Stress and Tension

The movements of the exercises work to twist, extend, and stretch the different parts of the body. These physical actions help to alleviate any tension or stress that might have accumulated. By consistently working the body through the practice of Qigong, these minor tensions are banished before they have a chance to turn into something larger. Beyond the physical relaxation, Qigong also has a positive effect on the mental aspect of the practitioner, with many people reporting that regular practice makes them feel calm and energized.

Deep Breathing has many benefits

The deep breathing of Qigong also has many benefits. It helps to calm the mind and helps the practitioner obtain a state of relaxation. In addition, the physical actions of the breathing actually work to massage the internal organs, stimulating and strengthening them.

Qigong keeps the joints strong and flexible

The exercises work to stimulate the joints of the body. This helps to keep the joints flexible, mobile, and strong. The actions of the joints also ensures that the tissue of the joints receive good circulation, which helps them to stay healthy and repair themselves.

Qigong promotes better digestion and elimination

The physical actions of the exercises and the deep breathing can have a positive effect on the organs of digestion and elimination. This is extremely important because the body gets the energy and nutrients that it needs to maintain and repair itself from the food we eat and the air we breath. When the digestion is functioning at an optimal state, then the body can better extract what it needs from the food that is digested. Elimination is also important because this is how the body gets rid of waste material.

Qigong promotes better sleep

The improved circulation, relaxation, and the regulation of the body’s function along with the mental clam that is produced by Qigong practice helps to promote better sleep. There are also some Qigong practices that are a great way to get ready for a night of restful and rejuvenating sleep. Sleep is very important because it plays a vital role in repairing and maintaining the body, along with the regulation of hormones.

Qigong promotes the health of the Central Nervous System

The spine and the Central Nervous System (CNS) are very important in the body. The nerves connect to each and every part of the body and all the internal organs. The healthy function of the CNS is essential for health. Many Qigong movements work to twist and move the spine. This not only helps the spine regain mobility and stay flexible and strong, but it also promotes circulation to every part of the spine and helps to strengthen the function of the CNS.

These are all concrete physical ways in which Qigong Exercise helps to maintain and promote health and longevity. We did not cover anything esoteric or energetic but these also exist along with the physical. The ability for the body to repair and maintain itself is essential and is the basis for developing vibrant health and longevity and also the ability to recover more quickly if a health concern does arise.

Advanced Qigong Theory

Advanced Qiogng theory talks about the Three Treasures: Jing, Qi, and Shen.

In addition to the organs and energy meridians our body also has three centers or collection points. These are called Dan Tien, which translates as field of elixir. Inside our body these fields are a place for cultivation. As the name suggests the cultivation process is similar to the way crops are cultivated in a field, with much care for making sure the environment is right for cultivation but not much meddling in the actual process of transformation. If you grow a plant you can make sure the soil is fertile and that the seedling gets air, water, and sun. But the plant grows on its own. You can not really help it along, you can only observe the changes and transformations that take place and adjust the conditions accordingly. For personal practice this would relate to a healthy lifestyle, good nutrition, and consistent practice. Over time the transformations in the body will take place naturally.

These three centers house what are called the Three Treasures: Jing, Qi, and Shen.

Three Treasures or Dan Tien in QigongThe Lower Dan Tien is located about 2-3 inches below the umbilicus and at the center of the body. This center is associated with Jing. Jing is the most coarse substance of the three and relates to the physical body. Jing is often translated into English as sperm and is the origin of life.

The Middle Dan Tien is located in the middle of the chest at about the level of the solar plexus. This center is associated with Qi or Energy. This center also relates to the mind.

The Upper Dan Tien is located in the head and is related to Shen. Shen is thought of as spirit or consciousness.

The Three Treasures (Jing, Qi, and Shen) are all related and can support and transform into each other. They are actually the same substance at different levels of refinement.

Shen is more refined/rarefied Qi.
Qi is more refined/rarefied Jing.

Once Jing becomes abundant it will transform into Qi. Once Qi becomes abundant it will transform into Shen.

The three treasures relate to practice in that they emphasize the physical training first. The body is the same as a container that must be filled from the bottom up. This means that in order to practice safely and avoid problems always start by having a strong physical foundation through training. Once this strong foundation is achieved the mind and spirit will be supported and healthy. With a strong foundation we can achieve higher goals in cultivation. If the foundation of physical work is neglected the energy in the body can become ungrounded.

Basic Qigong Theory

Muscle Tendon Changing QigongQigong theory can be very complex (and sometimes people feel the need to make it overly so). On a basic level Qigong works with the body, the breath, and the mind. The exercises stimulate and circulate the energy of the body. Practice clears energy blockages and stagnation, which lets the Qi circulate freely. This promotes healing and good health. As the body becomes more balanced and starts to function at a higher level, the systems of the body start to undergo an “upgrade”. This allows the body to operate at an even higher level of performance and energy.

There are three theories for Qigong practice that are essential for the beginner to understand. They are: The Three Regulations, Natural and Relaxed, and Consistent Practice. Lets go over them now.

1 – Three Regulations

The Three Regulations are essential for proper Qigong training and practice. Although this sounds very official and technical, you will see that the three regulations are in fact guideposts to be aware of to make sure that you are practicing correctly.

Regulate the Posture

As you practice Qigong you must be aware of your body. The exercises work to stimulate circulation of Qi and blood in the body. To do this in the most effective manner, you must be aware of your posture and movements and make sure they are correct. Incorrect posture can have an adverse effect of the body and the health. The correct posture allows for the full use and training of the body and for the optimal circulation of Qi and Blood.

Regulate the Breath

The Qigong practitioner should be mindful of their breathing. Some Qigong exercises even call for the synchronization of the physical movements with the breathing.It is important to remember that the breath should never be forced or strained. Relaxed and natural breathing is one of the most fundamental ways to cultivate Qi and it can be used to stimulate and strengthen the body. While proper breathing promotes relaxation and vibrant energy, improper breathing can create tension and stagnation so it is important for the Qigong practitioner to be mindful of their breathing.

Regulate the Mind

Qigong is an exercise for the body, energy, and mind. It is important to be mindful of your practice. Some exercises may have additional aspects of mental concentration beyond general mindfulness as well. Being mindful of what you are doing as you practice is essential. During Qigong practice you should not be tuned out or day dreaming.

These three regulations cover the three aspects of our being: body, breath, and mind. During the day a person may have a disharmony of these three aspects. The disharmony keeps the energy and the body from working as well as it could be. Through Qigong practice we learn to bring these aspects into harmony. This allows the body to function more efficiently and is one aspect of improving health and well being. With continued practice the lessons of harmony can be carried over into what we call daily life (times when we are not practicing Qigong).

2 – Natural and Relaxed

Qigong practice should be natural and relaxed. It is not forced and should not strain the practitioner in any way. The body is never forced into a position that causes damage or strains the tendons, joints, or muscles. The breath is never strained and also, although the mind is concentrated during practice, it is not overly so.Nothing is ever forced during practice. This allows for correct and continued development over time.

3 – Consistent Practice

Consistent practice is the key to obtaining results from Qigong. Qigong practice can be gentle, which is the complete opposite of what people classify as exercise in the western world. The benefits of Qigong come with consistent practice over time. The practice can change the body and energy in subtle ways, making it healthier and stronger gradually. Consistent practice can help alleviate stress and tension, keep the joints strong and healthy, and build up the constitution.

History of Qigong

Baduanjin QigongThe origins of Qigong go all the way back to prehistoric times, but these types of practices were not always called Qigong. In fact, Qigong is a rather new term for these types of exercises. The ancient terms for the practices that we call Qigong today were Dao Yin and Nei Kung. Dao Yin translates to mean leading and guiding and the name describes how the movements of the exercises lead and gudie the circulation of Qi or vital energy throughout the body. Nei Kung translates to mean internal work or internal exercises.

One possible origin of the practices that we call Qigong today could be dance, which was an integral part of society in ancient times. Dance was used in ceremonies, in celebrations, and also by Shamans who among many other things were also responsible for health care and curing the sick.

It is very likely that the practice of dance evolved into a system of movement that was used to maintain health and cure disease. What we do know is that there are are very early records back to 200BC that describe how Dao Yin was used to cure certain ailments. Later texts and works actually show that this system of knowledge became well refined though time, with exercises being listed for many different ailments and diseases. In addition to the exercises that were prescribed for certain ailments, there has also always been more general health maintenance practices that were advocated by teachers and practitioners. These systems of practice could include things like self massage, movement exercises, breathing exercises, and static exercises and the goal of practice was to maintain good health and achieve longevity.

Over the years there have been a vast number of Qigong systems that have been developed and practiced. Many of these systems have probably been lost to history, but many of them have stood the test of time and have been passed down and enjoyed by each generation of practitioners. Today Qigong practice has spread beyond the borders of China and many people in the world are discovering the benefits that Qigong practice has to offer.

Types of Qigong

Yijinjing QigongThere are many different types of Qigong. I personally like to classify Qigong into three main categories based on the goals and methods of practice.

1. Medical Qigong

These are exercises that are specifically practiced to address a specific imbalance or disharmony in the body. Once this disharmony is gone then the exercise is no longer needed. These are specific practices for specific purposes. The application and selection of the practice of Medical Qigong requires training and skill. This is really a part of Traditional Chinese Medicine. It is beyond the scope of normal practitioners and it is not the subject of this site.

2. Martial Qigong

These are exercises that are practiced for a specific purpose but the aim is not to cure disease but instead to gain some sort of ability through training. This could be something like Iron Palm, Iron Shirt, or being able to generate more power in strikes and kicks. These practices are usually not trained alone but instead are part of a complete martial system. The other trainings in the system usually help top balance out the practitioner and prevent harm. Some of these practices should only be attempted and trained under the guidance of a qualified teacher. This type of Qigong practice is not the subject of this website.

3. General Health Maintenance Qigong

These are practices that are well rounded. They work many different aspects of the body in a holistic fashion with the goal of creating better health, strengthening the entire system, and increasing well being. This type of practice is the subject of this website and it is the type of practice that can benefit almost everyone.

What is Qigong?

Five Animal Frolics QigongQigong is exercise. It is exercise for the entire body, the breath, and the mind. It is a way to bring the body back into balance and a way to strengthen the body. It is exercise with an extremely long history.

In Chinese Qigong is written: ??. Qi means energy and Gong means work or exercises. So literally Qigong means exercises for your energy.

Qigong is a fairly modern term. Traditionally the exercises that we know today as Qigong were called Nei Gong or Dao Yin. These two terms go back to ancient times. Nei Kung means Internal Exercises. Dao Yin means Leading and Guiding because the postures lead and guide the Qi or energy through the body for different purposes depending on the exercise or exercise set.

Qigong is the modern term that encompasses many different exercises. There are thousands of unique styles of Qigong. So in reality the term Qi Gong is not very descriptive. It is like saying “transportation.” But are we talking about air, water, train, automobile, space, etc? Each type of transportation is similar in that involves moving from point A to point B but beyond that each form of transportation can be vastly different. It is the same with Qigong.

What Qigong styles have in common is that they all work with the body’s energy. Beyond that they can be vastly different. There are moving Qi Gongs and stationary Qi Gongs. Some are for general health maintenance. Some are for specific illnesses. Some are for developing certain attributes like Iron Palm for the martial arts. But, each style of Qi Gong works with the body’s energy.

There are Qigong systems that are very ancient, having been passed down from one generation to the next. There are also modern Qi Gong systems that have been recently created. Many people benefit from both types. People praise the ancient Qigong systems as having passed the test of time and the creators of the modern systems site improvement and innovation as their motivation.

If you are just starting Qigong it is important to find out and learn about the style you are interested in. What is its history, characteristics, and goals.

If you have practiced a style of Qi Gong for a while it is important to realize that other styles might be different from your own, have different methods of practicing, different characteristics, and different goals.

The Six Functions of Qi

Five Animal Frolics QigongIn the body the function of energy or Qi can be divided into six different categories. Lets briefly introduce these categories.

1. Transforming

Energy or Qi in the body is responsible for carrying out transformational processes. In Chinese Medicine these processes include: the Spleen transforming the food we eat into the material that is utilized to nourish and repair the body, the Kidneys transform fluids, the Bladder transforms urine, the Heart transforms raw materials into blood. In a western sense we can look at any metabolic process as an act of transformation. Transformation takes place all over the body and it is one reason why Qi or energy is important.

2. Transporting

Energy or Qi is responsible for transportation. In Chinese Medicine some of the different classifications of transportation include: the transportation of vital substances, the transportation of fluids, and the transportation of energy. Different organs play their role and the Qi of the organ is what carries out the role.

3. Holding

Energy or Qi is responsible for holding. The Heart holds the blood in the blood vessels, the Kidney and Bladder hold the urine, and the Lungs hold the sweat. With a larger perspective we can understand that the body is made of many membranes and tissue, some of them large and going down in size to the individual cell walls. All of these structures depend on energy or Qi to maintain their integrity.

4. Raising

Energy or Qi is responsible for raising. This is important because one of the main natural forces that we encounter at every second is the force of gravity. The Spleen is responsible for raising the organs and the Kidneys send energy upwards.

5. Protecting

Energy or Qi is also responsible for protecting the body from external pathogens. This protective function is governed by the Lungs. Think about how when you are tired and run down (lacking energy) you are more susceptible to catching a cold. Strong energy can protect the body from colds and other environmental factors that can damage the health.

6. Warming

Energy or Qi is responsible for warming the body. In fact many of the processes in the body either depend on heat or produce heat. This is all a function of the body’s energy.

You will notice that these processes or functions of Qi are all concrete physiological things. They are based in the real world and how the body functions. Now some of the explanations do not follow the western paradigm, but they do describe physical aspects and functions of the body. Practicing Qigong can strengthen the Qi and by doing so it strengthens the body’s functions.

Qi According to Chinese Medicine

Acupuncture Qi MeridianIn the body, Chinese Medicine classifies all different types of Qi or energy. Usually the classification is based on what the energy is doing. If the energy is performing a function in a certain organ, then it is classified as the Qi or energy of that organ. So there are many different classifications or types of Qi in the body because every aspect of our physical body, the muscles, tendons, ligaments, glands, organs, etc all have a function, do something, or have energy. In addition our thoughts, mind, and emotions also have energy, do something, or have a function.

So all in all that is a lot of different “types” of Qi that can can be differentiated and classified. But it really is the function of energy that is being classified. In reality, energy is energy, it is all the same but it has many different functions. In other words, Chinese Medicine classifies many different “types” of Qi but these are not different “things” that can be put into a box and labeled, like here is a box of Qi A and here is a box of Qi B, it is just a classification of the function of different aspects of the body.

The reason Chinese Medicine is so detailed in its exploration and categorization of the body is because the goal of Chinese Medicine is to cure disease. There has to be a frame work from which to work from when getting the body to heal itself from disease and disharmony. If a part is not functioning properly, then the goal is to bring that part back to the way it needs to function for the entire system (body) to function at its optimal state. This type of understanding of the body is also used in what is called Medical Qigong, which is a part of Chinese Medicine.

For a regular practitioner of Qigong, the Chinese medical understanding of Qi and how the body functions is a little beyond what you need to know. Actually, you can benefit from Qigong without knowing anything at all about the theory. All you have to do is practice the exercises. Very simple right? But yet many people will make it overly complicated.

Qi – The Basics

QiHere is the bare bones of what you need to understand about Qi.

When you are born you get what is called Prenatal Qi from your parents. You can think of this as your genetic makeup. This is the base material from which you have to work with in life. This can not be changed. This includes things like physical characteristics- height, bone structure, the state of your organs (think about what is called genetic defects), etc. We also get what is sometimes called our constitution. This is the base from what you have to work with in life.

After we are born we are nourished by what is called Postheaven Qi. Simply put, after we are born we get energy and nourishment from two main sources: the air we breath and the food we eat. The air we breath and the food we eat keeps us alive and healthy. These sources give us the nutrients and the building blocks that we need to repair ourselves and maintain our health and well being.

So what this means is that we are born with a certain constitution and genetic makeup and throughout our life we can keep ourselves healthy and at our optimal state through three different things: diet, exercise, and lifestyle. All three of these things can either enhance our energy or deplete it. Qigong falls under the category of exercise. And if you notice, that is only one of the three. In other words Qigong can be a big part of keeping yourself healthy and functioning at an optimal state but it is only part of the picture. Other parts of your life are also important- namely diet and lifestyle.

The practice of Qigong helps to keep the energy in the body flowing freely so that every part of the body can get the energy and the nutrients that it needs to maintain itself, repair, and grow stronger.

What is Qi?

What is Qi?The first question that a student has is – What is Qi?

The problem is usually that the student has a notion of what they think Qi is, what it should do, and what it will do for them. Usually these preconceptions or belief about Qi are very convoluted and can range from notions that Qi is some mysterious force or that it gives the practitioner superpowers. This type of understanding does nothing to further the student’s practice of Qigong, but instead will leave them confused and disappointed when they don’t experience what they expect.

Lets start with the basics- the Chinese character for Qi is ? and it is pronounced “Chee”, like the first part of the word cheese.

Qi is not a mysterious force- even though we can not see it or measure it accurately with scientific equipment. The best translation for Qi is energy and it is everywhere. We have it in our bodies, it is in other living things, and all around us. If we feel energetic and full of energy, we can say that our Qi is strong and if we feel tired and run down, we can say that our Qi is weak. Understanding Qi can be that simple. If we are alive we have Qi, if our energy runs out, then we cease to live.