Qigong Health Exercises

Qigong exercises have been practiced in China for over 4000 years

Qigong Exercises

Qigong is a holistic system of coordinated body posture and movement, breathing, and meditation used for health, spirituality, and martial arts training. With roots in Chinese medicine, philosophy, and martial arts, qigong is traditionally viewed as a practice to cultivate and balance qi (chi), translated as "life energy".

Qigong practice typically involves moving meditation, coordinating slow flowing movement, deep rhythmic breathing, and calm meditative state of mind. Qigong is now practiced throughout China and worldwide for recreation, exercise and relaxation, preventive medicine and self-healing, alternative medicine, meditation and self-cultivation, and training for martial arts.

Wild Goose

Wild Goose is a Qi Gong form very popular amongst our participants. It is, as the name suggests, based on the movements and life style of the Goose.  There are 3 Parts to the form all together.  The movements for part One are shown below, along with a video of instructor Stephen Brown demonstrating this section of the form.

S1 P01 Wuji Posture
S1 P02 Spread Wings
S1 P03 Close Wings And Hiss
S1 P04 Fold Wings
S1 P05 Snap
S1 P06 Fold Wings
S1 P07 Snap
S1 P08 Lift Arms
S1 P09 Clasp Hands Above Bai Hui
S1 P10 Palms To The Sky
S1 P11 Palms To The Earth
S1 P12 Twine Hands
S1 P13 Recover Air
S1 P14 Flap Wings & Pull Left Toe (*3)
S1 P15 Push Air
S1 P16 Scoop Up Air
S1 P17 Turn Body And Recover Air
S1 P18 Flap Wings & Pull Left Toe (*3)
S1 P19 Push Air
S1 P20 Scoop Up Air
S1 P21 Twine Hands
S1 P22 Wave Hands Like Clouds Right, Left, Right
S1 P23 Look To The Rear Twist The Waist
S1 P24 Drop Arm To Recover Air
S1 P25 Spread Single Wing Right Side
S1 P26 Step Forward & Extend Arm
S1 P27 Wind Hand Around Head
S1 P28 Press Down
S1 P29 Prop Up
S1 P30 Recover Air
S1 P31 Scoop The Moon
S1 P32 Turn Body
S1 P33 Step Forward & Look At Palm
S1 P34 Look Up To The Moon
S1 P35 Press Air (*3 )
S1 P36 Turn Body & Press Air (*3)
S1 P37 Swim Upward
S1 P38 Look Down At Water
S1 P39 Pat Water & Fly Away Left, Right, Left
S1 P40 Drink Water (*3)
S1 P41 Gaze At The Sky
S1 P42 Shake Elixir Field (Dan Tien) Recover Air, (*3)
S1 P43 Grasp Air (*10 )
S1 P44 Turn Palm & Gather Up Air (*10)
S1 P45 Fountain To Hold Ball
S1 P46 Rotate The Ball (*10 )
S1 P47 Turn Body & Rotate The Ball (*10)
S1 P48 Fountain (Hold Air)
S1 P49 Pass Through Air (*8)
S1 P50 Raise Arms Draw In Yang Qi
S1 P51 Drop Wings
S1 P52 Flap Wings To The Back
S1 P53 Fly Up Left & Fly Up Right (*7)
S1 P54 Turn Body
S1 P55 Fly Up To The Sky
S1 P56 Skim Over Water Left … Right, (*7)
S1 P57 Turn Body Laogong To Big Toe
S1 P58 Fly Upward
S1 P59 Look For Food
S1 P60 Turn Body
S1 P61 Look For The Nest
S1 P62 Turn Body And Swim
S1 P63 Sleep Peacefully
S1 P64 Close

12 Step Daoyin Health Preservation Exercises

As taught by the Chinese Health Qigong Association.

S1 P01 Commencing Form
S1 P02 Double Fish Hung on Wall
S1 P03 Old Horse is Stabled
S1 P04 Ji Chung shoots the Louse
S1 P05 Bending the Body to Brush the Shoes
S1 P06 Rhinoceros Gazes at the moon
S1 P07 Lotus Flower Appears above the water
S1 P08 Golden Rooster Heralds the Dawn
S1 P09 Wild Geese land on the Beach
S1 P10 White crane flies high in the clouds
S1 P11 Phoenix Salutes the People
S1 P12 Qi and Breath return to the Origin

Five Animals

Developed in 145 – 208, Five Animals (Wu Qin Xi) uses the imitation of animals within the Qi Gong practice. The 5 animals are; tiger, deer, bear, monkey and bird. Imitation of the characteristics both spiritual in atitude and physical in movement of each of the animals produces mental  balance and physical ease, aiding in respiration, digestion, circulation and flexibility of the joints as well as spine health, leg strength, leveled emotions, clarity, fatigue, nervousness and anxiety. As taught by the Chinese Health Qigong Association.

S1 P01 Adjust the Breath
S2 P01 Raising the Tiger’s Paws
S2 P02 Seizing the Prey
S3 P01 Colliding the Antlers
S3 P02 Running like a Deer
S4 P01 Rotate Waist like a Bear
S4 P02 Swaying like a Bear
S5 P01 Raising Monkey Paws
S5 P02 Picking Fruit
S6 P01 Crane stretching Upwards
S6 P02 Flying like a Crane
S7 P01 Convey Qi to Dantian

Eight Pieces of Brocade

The Baduanjin qigong is one of the most common forms of Chinese qigong used as exercise. Variously translated as Eight Pieces of Brocade, Eight-Section Brocade, Eight Silken Movements or Eight Silk Weaving, the name of the form generally refers to how the eight individual movements of the form characterize and impart a silken quality (like that of a piece of brocade) to the body and its energy. The Baduanjin is primarily designated as a form of medical qigong, meant to improve health. This is in contrast to religious or martial forms of qigong. However, this categorization does not preclude the form's use by martial artists as a supplementary exercise, and this practice is frequent. — Wikipedia

S1 P01 Two Hands Hold up the Heavens
S1 P02 Drawing the Bow to Shoot the Eagle
S1 P03 Separate Heaven and Earth
S1 P04 Wise Owl Gazes Backwards or Look Back
S1 P05 Sway the Head and Shake the Tail
S1 P06 Two Hands Hold the Feet to Strengthen the Kidneys and Waist
S1 P07 Clench the Fists and Glare Fiercely (or Angrily)
S1 P08 Bouncing on the Toes