24 Section Brocade Qigong
Kneeling or sitting
- Up and Down Lower Abdominal Breathing, 24 times.
- Embrace Ribs, Move Shoulders, Breathe Deeply, 20 times.
- Hands Behind Neck, Open/Close Arms, 20 times.
- Hands at Base of Spine, Breathe Deeply, 20 times.
- Expand Chest, Pull Arms at Neck Left/Right, 10 times each.
- Head to Shoulder and Vibrate, 12 times each side.
- Head to Chest and Back, 12 times each front/back.
- Turn Head Left/Right, Vibrate, 12 times each side.
- Tilt Head, Knock Ear 6 times, Upper/Lower Jaw 6 times each.
- Tap at Top of Spine with Left/Right Little Finger, 6 times each.
- Face Upward, Tap Forehead with Left/Right Fist, 6 times each.
- Massage the Eyes, 2 times.
Feet and legs together in front
- Whole body bend and grasp toes, 10 times.
- Stretch up with arms and bend back, 20 times.
Standing
- Waterfall arm rotations to front, side, back, 20 times.
- Single-arm fist full circles to back, 10 times each arm.
- Bend knees, at waist, drop neck, grab toes; lift, 10 times.
Stances
- Forward one step, other foot at an angle, arms on hips, face angle, turn, bend back, return; left/right, 6 times each.
- Diagonal horse stance, feet wide at 80 degrees, raise hands with fist, 20 to 30 times.
- Hands on waist, split legs to the utmost, 2 times.
Standing
- Legs apart, palms on knees, sink forward, head up, bending back, 20 times.
- Fly raised arms, head turns, right/left, 10 times each.
Feet and legs together in front
- Stretch forward, roll back, arms to floor, hold body up using head and shoulders, 10 times.
Pushing and Pulling the Qi (Daoyin-tu)
Snapping Yin. From wuji posture, raise right palm and left leg. Release stale essence through hand and foot. Pull fresh qì into the lower elixir field (dantian), below navel, above perineum. Repeat with left palm, right leg.
Slowly Extend Limbs. Lift arms slowly, palms down, wrists relaxed. Lift left leg at knee, then slowly straighten it. Balance while drawing in fresh energy. Repeat lifting right leg.
Gather Qi from Front and Back. Circle arms from behind, palms down, leaning forward to embrace a ball of qi with slightly bent knees, slightly arched back. Turn palms up, lower the ball of qi to the lower elixir field while straightening back and knees.
Slanted Flying. Embrace a ball of qi at abdomen, right palm facing left palm. Extend right hand 45 degrees up, left 45 degrees down, to sides. Return to embrace with hands reversed. Extend opposite.
Dragon Ascending. Arms wide akimbo, palms down. Reach down, squatting, arms crossed. Lift up to chest level, collecting. Reach up wide, palms up. Gather back to chest level. Open, reach down, repeating.
Sowing Seeds. Close stance, hands nurturing qi at abdomen. Swing left, as if throwing seeds, while right hand reaches gently down, back to other side. Repeat with right hand sowing seeds.
Turtle Move. Feet shoulder-width or wider. Arms out at shoulder height. Right hand on top, carry a small ball of qi to right as far as comfortable. Rotate, placing left hand on top, turning to the left. Meditate while moving slowly, placing the heart-mind focus on the lower elixir field.