Zhineng Qigong To Keep Fit
1.1
Introduction
Qigong had been practiced in China for
thousands of years to prevent illness and to cure illness thus making the
individual’s daily life more satisfying. Martial art exponents also practice
qigong to make themselves more lethal.
There are many varieties of qigong and
Zhineng Qigong is but one of them. You may have heard about people who
practiced various forms of qigong ending up suffering from abnormal symptoms.
Therefore it is important to select a form of qigong that is safe. In this
respect, Zhineng Qigong can claim to be one of the few qigong that has none of
such adverse symptoms to those who practice it. This is mainly because Zhineng
Qigong does not emphasize on circulating the qi in certain fixed paths in the
body. Zhineng Qigong is unique in that its main principle rests on exchanging
the qi in the body with the qi in the universe.
1.2
What is Qi ?
Qi is perhaps one of the most important and
profound concept in the Chinese health system. Literally, it means life-breath.
It has also been defined as vital energy, life force, ether and
bio-electricity. The Chinese believe that qi fills the universe and all things
are derived from qi. Perhaps qi can be described as the source of all things.
This universal qi is known by Zhineng Qigong as Hunyuan Qi.
In Zhineng Qigong, the basic theory is the
exchange of the body qi with the Hunyuan Qi. The properties of Hunyuan Qi
encompasses all matter in the universe:
“Hunyuan Qi can be directed by the mind.
Using the mind to concentrate the Hunyuan Qi, it can be transformed into
substance. Using the mind in dispersing the substance, it can be reverted to
Hunyuan Qi.”
Using this principle, Zhineng Qigong
practitioners are able to direct the flow of Hunyuan Qi into the part of the
body that is ill to provide a cure. Since Hunyuan Qi is available in abundance
and all it takes is for a trained person to harness it, a Zhineng Qigong
student should be able to start using it to treat people perhaps within three
to six months of daily practice.
1.3 History of Zhineng Qigong
The founder of Zhineng Qigong is Prof. Pang
Ming who studied western medicine, Chinese traditional medicine and many other
forms of qigong for years before he created Zhineng Qigong which consists the
best of the various qigong techniques and relies on solid scientific and
medical principle. Having satisfied himself the effectiveness and ease in
learning Zhineng Qigong, he introduced the first set of qigong exercise in 1980
and before long, it was practiced in over
twenty provinces in China. Five years later, he introduced the second
set. In 1991, the third set was taught.
There are altogether six sets of Zhineng
Qigong exercise. Students must be fully conversant with each set and realize
the benefits before moving on to the next set, otherwise progress is not
possible. It is like making sure that a child can walk before teaching her how
to jump. So far, only the first three sets had been introduced and they are:
1st Set – Qi Exchange Exercise
2nd Set – Using Form to direct Qi
3rd Set – Penta-Element Form
2
Qi Exhange Exercise (Peng Qi
Guan Ding Fa)
2.1 What is Qi Exchange Exercise ?
This is the first set of Zhineng Qigong
exercise to release the inner qi from the body and to draw on the outer Hunyuan
Qi so that the overall qi in the human body interflow freely with the Hunyuan
Qi.
With daily practice, this set of exercise
will strengthen your body resistance to illness.
2.2 Preparatory Posture
Place your feet together and stand
straight.
Relax both your hands at your side. Look
straight ahead. Slowly close your eyes. Touch the upper palate with your tongue
and hold this position throughout the exercise.
Relax your whole body. Imagine your body
expanding infinitely with your head and your feet reaching the opposite sides
of the stratosphere. Clear you mind and concentrate on the exercise. Keep calm
and enjoy the peaceful surrounding as if you are immersed in outer space. All
worries and stress are gone. You are now part of the universe. You are now
completely at ease.
2.3 Starting Posture
Raise your palms and press downward. Maintain
the downward pressure and slide your palms forward 15 degrees.
Slide backward. Repeat the motion,
fore..after..fore..aft.. Relax both wrists and rotate your palms carry an
invisible ball of qi.. Carry this qi upward with both hands to the front at waist
level.
Point the middle fingers of both hands
towards your navel..imagine the qi flowing into your dantien.. rotate both
palms downwards.. sweep both palms and arms at waist level towards the back.
Point the middle fingers towards your
mingmen and imagine the qi flowing into the lower dantien.. raise the palms
upward and forward to the side of your body and press the middle fingers on
your daboa.
Extend the hands forward with palms facing
up until the arms are at shoulder level.
Flex the middle fingers and point them at
your yingtang…imagine the qi entering the upper dantien like two streaks of
lightning..extend both arms sideways until they form a straight line with your
shoulders. Rotate the palms downward and then reverse the rotation to sweep the
palms upward.. slowly raise both arms upward toward the top of the head..clasp
both palms.
Slowly move the clasped palms downward to
the front of the chest.
2.4
First Posture
Rotate the clasped palms to point the
fingers forward..extend both arms forward. Turn your wrists so that the palms
face forward..separate the palms at shoulder height..pull the palms
inwards..now push outward..pull..push..pull..push
Separate palms outward for about 15
degrees.. slide inwards .. outward
Extend both arms sideways until they form a
straight line with your shoulders..pull the palms inwards,,push outwards
…pull…push…pull…push
With arms stretched and palms upright,
slide palms and arms up 15 degrees (about 3 inches).. slide down to previous
position..up..down..up..down.
Relax both wrists and rotate palms to face
upwards and with the little fingers leading the rotation..carry the qi with
both arms and palms to the top of your head..hold this position and breath in
slowly..now breath out slowly..imagine the qi flowing into your head.
Lower the arms and move the palms downward
along your face gradually rotating the palms inward…move the palms downward
along your chest down to your navel lightly with the middle fingers.. imagine
the qi entering your lower dantien.. think of your mingmen for a few seconds.
With the middle fingers, trace your waist
line and press mingmen lightly..think of your navel for a few seconds..now
slide your palms downwards passing your buttock, along the rear thighs, the
rear calves, the rear ankles.. and along the outer edges of your feet..rest the
palms on your feet.
Press down,..lift the lower part of your
body..press down..lift up..press down..lift up..use your palms to pull up the
Hunyuan Qi from the ground..move your palms upward along the inner side of your
feet..along the inner calves, inner thighs, up towards your navel..press your
navel lightly with the middle fingers..separate your hands and lower them to
the side of your body..relax your hands..relax your whole body.
2.5
Second Posture
Lift your arms sideways to form a straight
line at shoulder level with palms facing downward. Raise your palms 90
degrees..pull your palms inward..push outward..pull..push..pull..push
Slide your arms forward 15 degress..slide
backward..foreward..backward..forward..backward
Slide both arms to the front at shoulder
level..pull backwards..push forward.. pull..push..pull..push
Lift your arms upward 15 degrees.. lower
both arms..lift ..lower..lift..lower.
Relax both wrists and rotate your palms
upward..carry the qi to the top of head..stop moving both hands for a breathing
cycle..let the qi flow into your head.
Lower the palms and rotate them gradually
inward until they reach yintang..press yintang lightly with middle
fingers..think of you yuzhen for a few seconds.
Slide the middle fingers along your
eyebrows to the reat of your head..lightly press you yuzhen..think of you
yintang for a few seconds..slide your middle fingers downward along the back of
your neck as low as possible.
Trace your middle fingers along
shoulders..passing your dabao..across your back and press on the spine with the
middle fingers as up as possible.
Slide the fingers down along the spine at
the back and press mingmen.
Slide the middle fingers around your waist
and press your navel..slide the palms downward along the inner thigh, the inner
calf..rest the palms on top of your feet..press the palms downward..lift your
waist upward..press..lift..press..lift
Scoop the qi upwards with your palms and
move them along the outer edge of your feet..move upward from rear ankle,
passing your rear calf, the rear thigh, your buttock, and press mingmen with
your middle fingers..slide your palms around the waist and press your navel
with middle fingers lightly.
Separate both hands and relax them at the
sides of your body.
2.6
Third Posture
Lift your arms at 45 degrees from the
side..carry the qi to the top of your hand..stop at the top of your head for a
breathing cycle.. let the qi flow into your head.. lower your arms and slide
the palms along the side of your ears..stop at the front of your
shoulders..rotate your palms outward.
Push the right palm forward and extend the
arm..rotate the right palm to face the left and turn the upper body 90 degrees
to the left; scooping the qi along with the right palm..on reaching 90 degrees,
press Zhongqui with your right thumb.
Bend your right elbow and move the right
hand along the left shoulder to Qihu..Press on the left Qihu with your middle
finger, turning your upper body to the original position…hold to this posture.
Push your left palm forward and extend left
arm..rotate the left palm to face the right side..turn your upper body 90
degrees to the right and scoop the qi along.
At 90 degrees, press zhongqui at he middle
finger with the thumb.. bend the left elbow and move hand along the right shoulder..press
the righ qihu with middle finger, turning your upper body to the original
positon.
Breath in and press both qihu..breath out
and release the pressure..breath in and press qihu again.. breath out and
release the pressure..breath in and press qihu again..breath out and release
the pressure.
Push the crossed arms forward..rotate both
wrist like a blooming lotus and close the palms.. slowly move the palms towards
the front of the chest.
2.7
Ending Posture
Extend the closed palms to the top of your
head. Stretch both arms as high as possible.. separate the palms and rotate
them toward the front..now lower the arms and hands sideways to form a straight
line with your shoulder..rotate the palms up..move both arms to the front of
the chest at shoulder level.
Flex middle fingers to point at
yintang..lower the elbows and retract the arms..use your middle fingers to
press dabao.
Extend the palms to the rear..with palms
facing up, move the arms to the side.
Slowly rotate the palms to face the front and close the stretched arms, resting both palms on the navel.
For men, place the right palm over the left
on top of the navel..for women, the left palm should be over the right..breath
slowly and relax the whole body..feel the serenity of the surrounding…your
dantiend is now fill with Qi.. the qi exchange has been successfully
completed..separate both hands and slowly lower them to the sides of the
body…slowly open your eyes.
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