Taijiquan Qigong

Taiji qigong, after Dr. Yang, Jwing-Ming.

Warm-up

Standing

• Lift qi to heavens, palms up, hold 10 s.
• Turn left, turn right, hold 5 s.
• Tilt left, tilt right, hold 5 s.
• Bend forward, touch ground, do not round back, hold 5 s.
• Squat, feet flat. Then raise heels 10 times.

Horse stance

• Hands on belly, sacrum. Do hip circles.
• Hands together. Push down from abdomen to perineum.
  • Repeat while turning slowly side to side, 10 times.
• Lift hands from abdomen up to chest.
  • Increase length to shoulders, moving shoulders back, 10 times.
• Extend arms forward, palms down.
  • Push one hand forward, the other behind back with a slight twist, 5 each side.
• Hold hands forward, palms down.
  • Rotate hands down, 10 times. Rotate hands outward, 10 times.
  • One hand forward, one behind back, rotate wrist in one direction, 10 times.
  • Rotate wrist in the other direction, 10 times.
• Coil arms in to chest, elbows out. Coil arms forward, palms up, exhaling. Coil in, palms down.
  • One hand coiling out while the other coils in, gathering, at abdomen, 10 times.
• Arms out to side, then round in to taiji push.
  • One hand push, with the other hand at abdomen.
• Vigorously rotate the ball of qi while turning left and right, 10 times.
• Push and gather qi from the horizons.

Breathing / Nei Dan

• Taiji opening with Daoist breathing.
• Embracing the Moon.
  • One foot forward, toe touching only, weight mainly on back foot.
  • Tongue to roof of the mouth.
  • Arms embrace a circle at or above the chest with fingers almost touching.
  • Calm, relax, breathe deeply. Focus attention on shoulders.
  • Dave's extensions:
    • Three deep breaths in, piled up; three relaxed breaths out.
    • Breathe in for a count of five; breathe out for a count of five.
    • Five elements meditation: Earth, Metal, Water, Wood, Fire.

Primary set

• Big Python Softens the Body
• Sink Qi to Lower Dan Tian
• Expand Chest, Clean the Body
• Pour Qi into Bai Hui
• Push Mountains Left and Right
• Settle Wrists and Push Palms
• Large Bear Goes Swimming
• Left and Right to Open the Mountains
• Eagle Attacks Its Prey
• Lion Rotates the Ball of Qi
• White Crane Spreads Its Wings
• White Crane Calms Its Wings

Coiling set

• Drill Forward, Pull Backwards
• Left and Right Yin and Yang
• Water and Fire Interact
• Large Bear Encircles the Moon
• Living Buddha Holds up the Heavens
• Turn Heaven and Earth
• Golden Rooster Twists Its Wings
• Turn Your Head to Look at the Moon
• Large Python Turns Its Body
• Up and Down Coiling

Rocking set

• Bow stance
  • Embracing Arms
  • Ward Off
  • Roll Back and Press
  • Push
  • Rotate the Ball of Qi
• Horse stance
  • Stationary Wave Hands in Clouds
• Bow stance
  • Horizontal Flying
  • Twist Body and Circle Fists
  • Stepping Leg
  • Brush Knee and Step Forward
  • Repulse Monkey
  • Snake Creeps Down to Rooster Stands on One Leg