ZHINENG QIGONG The science, theory and practice Volume III: Exercises of Zhineng Qigong Chapter 1: Peng Qi Guan Ding Fa – Lift Qi Up Method Chapter 2: San Xing Bing Zhan Zhuang – Three Centres Merge Chapter 3: Xing Shen Zhuang – Body Mind Form Chapter 4: Xun Jing Dao Yin Fa – Tapping Exercise Chapter 5: Wu Yuan Zhuang – Five One Form Chapter 6: Narration of Exercises Attachment: Diagrams of Channels and Acupuncture Points ============== Preface This series of four books is basically my understanding and interpretation of Dr Pang Ming’s (commonly addressed as Pang Ming Laoshi in China) teachings, particularly his book Jian Ming Zhi Neng Qi Gong Xue (literally means Brief Zhineng Qigong Study). While the title of the book is Zhineng Qigong, I believe this book is a good reference for anyone who practices any form of qigong. On my Zhineng Qigong path, I have encountered many friends and teachers. It is not possible to mention all of them here. The notable ones that I really appreciate include my father, Ooi Cheng Chuan, who introduced Zhineng Qigong to me in 1997. Yuyang Laoshi who pushed me to become a teacher in 1999. Lu Linkun Laoshi and Dou Zhanguo Laoshi who have shown me how a high level practitioner can be. Wu Shuxiang Laoshi, the powerful healer, who is currently teaching in Guilin, Guangxi, China, for showing me how to make healing classes interesting yet effective. My deep thanks to our teacher that I have never met, Pang Ming Laoshi. His teachings have changed my life completely and he is definitely the person that I respect most. I also thank my friends who practice together with me at my centre and those that join me when I am in Europe. They are the people that provide endless inspiration to me. A big qi hug to the friends who have helped to get these books done. They are the proof-readers, editors, designers and typesetters that have had to bear with my poor command of the English language. They are Kenneth Agius, Patricia Fraser, Bruno M Brys, Eliaz Netsah, Erik and Christina Gorrel, Elaine Chong, Chan Wah Peng, Fedrico Gracia and of course the people from the Chi Neng Institute Europe - Patricia van Walstijn, Veronique Willaert and Kevin Sliva. Patricia knows me too well, believe me, without her these books would definitely not look nor read as organized as it is now. Hun Yuan Ling Tong! Ooi Kean Hin August 2010 © 2010 Published by Island Zhineng Qigong Centre Design: Veronique Willaert, Chi Neng Institute Europe ZHINENG QIGONG - the science, theory and practice Physical book ISBN 978 1453867600 ============================= Contents of the series on Zhineng Qigong Volume I: Introduction to Zhineng Qigong Chapter 1: Introduction to Zhineng Qigong Chapter 2: Qigong Science Chapter 3: Hunyuan Holistic Theory Volume II: Foundation Theories of Qigong Chapter 1: Conscious Use of the Mind Chapter 2: Cultivation of Daode Volume III: Zhineng Qigong Exercises Chapter 1: Peng Qi Guan Ding Fa – Lift Qi Up Method Chapter 2: San Xing Bing Zhan Zhuang – Three Centres Merge Chapter 3: Xing Shen Zhuang – Body Mind Form Chapter 4: Xun Jing Dao Yin Fa – Tapping Exercise Chapter 5: Wu Yuan Zhuang – Five One Form Chapter 6: Narration of Exercises Attachment: Diagrams of Channels and Acupuncture Points Volume IV: How to Practise Qigong Chapter 1: Do Well in Zhineng Qigong Chapter 2: Creation of a Qi Field Chapter 3: Posture & Movement Requirements Chapter 4: Healing with External Qi Attachment 1: Words from Founder of Zhineng Qigong Attachment 2: Treatment Effectiveness Analysis ============================= Zhineng Qigong Exercises Volume III: Chapter 1: Peng Qi Guan Ding Fa - Lift Qi Up Method This is the first set of exercises. It is an effective practice to improve health and ward off illnesses. The two main points of this exercise are: 1. Unite the mind with qi and direct qi with the mind. Through the open-close movements and the mental visualisation, release the inner qi from the body and draw in the outer primeval hunyuan qi so as to strengthen the interaction of a person with the primeval qi. This exercise will also improve the function of various sensory organs of the body. 2. It is a very effective method to collect external qi. A person who practises this method will be able to learn how to administer external qi to treat patients in a short time. I. Mental condition This practice stresses on directing qi with the mind. During the exercise, the practitioner should think of the head touching the sky and the feet plunged deeply into the earth; letting the body integrate with the universe. A practitioner should think of the horizon when pushing the hands out and think deep inside the body when he pulls them in. Spreading out of the arms should be carried out by visualising that the hands are on the horizon. The exercise will allow a person to harness the primeval hunyuan qi in the universe and then pour it into the body. Subsequently, the movements will bring the qi down to lower dantian and then to the feet. After the ground push-pull, the practitioner collects the qi beneath the feet and brings it up into the lower dantian. Let the qi in the sky and beneath the earth merge with the body’s qi at navel level. Let the body integrate with the universe. II. Physical Exercise Preparatory Posture Close the feet together, stand upright and relax both hands at the sides. Look straight at the horizon (or in front) for a moment (a minute or two), then pull in the vision slowly and close the eyes gently (Fig. 1). 1. Beginning Turn the palms to face the back. Leading with the little fingers slowly raise the palms and thrust them downward. Maintain the downward pressure and glide the hands forward (approximately the length of the hand) and then backward 3 times (Fig. 2). Relax the wrists and rotate the palms to face each other. Carry a ball of qi upward with both hands to the front until navel level (Fig. 3). Cup the palms slightly and point them to the navel. Think of the qi flowing into lower dantian reaching mingmen at the back. Turn the hands to face downwards and sweep the hands at navel level to the back (Fig. 4). On reaching the back, cup the palms slightly and focus them onto mingmen. Think of qi flowing into lower dantian reaching the navel. Raise the palms upward and forward to the sides of the body and press dabao with the middle fingers (Fig. 5). Think of the qi flowing into and meeting at the middle of the body. Extend the hands forward with the palms facing the sky until the arms are at shoulder level (Fig. 6). Flex the middle fingers gently and focus them onto yintang. Think of the qi entering upper dantian through yintang. Leading with the elbows, spread out both arms sideways until they form a straight line. Rotate the hands inward slowly on spreading out. (Fig.7) Turn the hands downward and then reverse the rotation to sweep the hands upward. Slowly raise both arms to sweep the hands upward towards the top of baihui and clasp the hands (Fig. 8). Slowly move the clasped hands downward to the front of sternum (Fig. 9). 2. Front Raise Side Lift Turn the clasped hands to point the fingers forward. Extend both arms forward (Fig. 10). Separate the hands and turn the wrists so that the palms will face the front. Pull in and then push out the hands 3 times (Fig. 11). The push pull action should originate and be executed by tge shoulders. This is called ‘push-pull’. Rotate the shoulder upward, backward while pulling in to bring in the hand, and leading with shenmen at the base of the palm, push out to complete the circular movement of shoulder. Cup the palm gently while pulling in and thrusting the palm outward while pushing out. Think of the horizon on pushing out and think deep inside the body on pulling in. While maintaining the outward thrust of the palms glide them 15degrees sideways and back 3 times (Fig. 12). Extend both arms sideways until they form a straight line with the shoulders. Execute push-pull 3 times (Fig. 13). Lower the elbows slightly, cup the palms and pull in with your shoulders. Lead with the outward thrusting palms while pushing out. Again think of the horizon on pushing out and think inside the body on pulling in. While maintaining the outward thrust glide the palms upwards 15 degrees and back 3 times (Fig. 14). Relax the wrists and leading with the little fingers rotates the palms to face upwards. Carry the qi with both arms and hands to the top of the head. Cup the palms slightly and focus them at the crown. Hold this position for a breathing cycle and think of the qi pouring into the body through the crown down to the feet (Fig. 15). Lower the arms and move the palms downward slowly along the face, gradually turning the palms inward along the chest, down to the navel (Fig. 16). Press the navel with the middle fingers. Think of the qi entering lower dantian reaching mingmen. Move the middle fingers along the waist line to the back and press mingmen lightly. Focus on the navel for a few seconds. Glide the hands downwards passing the buttock, along the rear thighs (Fig. 17), rear calves, rear ankles and along the edges of feet. Rest the palms on the feet (Fig. 18). Press down and lift up with the palms on the feet 3 times. Bend the knees, lower the buttocks slightly and place the body weight on the balls of the feet on pressing down. Lift up the buttocks slightly and place the body weight at the heels on lifting up. The palms should be attached to tops of the feet, both legs should stay together with both feet firmly on the ground at all times. On pressing down think of the qi leaving the body through the palms and feet into the earth. On lifting up think of the qi of the universe entering the body through the palms and feet. Remove the hands and turn them to face each other. Pull up a ball of qi from the ground. Move the hands upward along the inner side of the feet, along the inner calves, inner thighs (Fig. 19) towards the navel. Press the navel slightly with the middle fingers. Think of the qi entering the dantian and reaching mingmen. Separate the hands and lower them to the sides of the body. Relax the whole body. 3. Side Raise Front Lift Raise the arms sideways to form a straight line at shoulder level with the palms facing downward (Fig. 20). Flex up the hands and pull and push 3 times as in section 2. While maintaining the outwards thrust of the palms glide the hands forward 15 degrees and back 3 times (Fig. 21 & 22). Glide both arms to the front at shoulder level. Execute 3 push-pull as in section 2. While maintaining the outward thrust of the palms glide the hands 15 degrees upward and back 3 times (Fig. 23). Relax the wrists and turn the hands to face each other and hold a ball of qi with the hands. Lift the qi to the top of the head. Cup the palms slightly, point them to the head and hold for a breathing cycle. Let the qi pour into the body through the crown down to the feet. Lower the hands and turn them inward gradually until they reach yintang. Press yintang lightly with the middle fingers (Fig. 24) and think of qi entering the upper dantian. Glide the middle fingers along the eyebrows to the back of the head. Press lightly on the dent underneath the occipital bone (in between yuzhen) and think of yintang. Glide the middle fingers downward along the spine as low as possible. (Fig. 25) Trace the middle fingers upward, around the shoulders and then downward passing under the armpits. Then with the hukou (the area between the thumb and index finger) tracing the shoulder blades move the hands as high up as possible and press the middle fingers onto the spine. Think of the middle fingers reaching the end point in Fig. 25 , and bring down the qi that has stopped there. Trace the middle fingers downward along the spine and press mingmen (Fig. 26 & 27) . Glide the middle fingers around the waist and press on the navel. Think of mingmen for a few seconds. Glide the hands downward along the inner thighs, inner calves and rest the hands on top of the feet. Press down and lift up 3 times as in section 2 (Fig. 28 & 29). Remove the hands from the feet and scoop up the qi in the ground. Move the hands along the outer edges of feet and then move the hands upward from the rear ankles, along the back of the calves, the rear thighs, buttocks and press mingmen with the middle fingers. Think of qi entering lower dantian and reaching the navel. Glide the middle fingers around the waist and press on the navel lightly. Focus on mingmen for a few seconds while doing so. Separate both hands at the sides. Relax. 4. Raise Lift Diagonally Raise the arms at 45 degrees from the sides as if lifting a big ball of qi. Carry the qi to the top of the head (Fig. 30). Stop at the top of the head for a breathing cycle. Pour qi into the body through the crown. Lower the arms, glide the palms from the top of the head down along the sides of the ears and turn the palms outward while doing so. Stop the hands at the front of the shoulders and turn the palms to face the front (Fig. 31 & 32). Push out the right hand and extend the arm forward. Turn the right hand to face the left and turn the upper body 90 degrees to the left, scooping the surrounding qi with the right hand (Fig. 33). On reaching 90 degrees, press zhongqui with the right thumb (Fig. 34).