The theory and practice of Zhineng Qi Gong
Zhineng Qigong is currently formulated into three levels of practice with a certain set of exercises within each level. If you are a complete beginner to Qi Gong it is good to start at the beginning and work one's way forward, although in practice one also learns the different methods concurrently, which is also fine.
Level 1 Zhineng Qi Gong
BASIC EXERCISES (WARM UPS)
The basic exercises are a set of 4 very simple exercises which warm up the body and help one to 'feel' Qi. Despite their simplicity, they are very powerful and beneficial and should not be underestimated! Benefits include improved strength, flexibility and improved qi flow throughout the whole body.
SQUATS
To open and stretch the spine, kua (groin area) and pelvic girdle. It is vitally important to keep the spine strong and flexible. In Taoism, it is said that the verterbrae are the 'treasures' of the body. A flexible spine will equate to good health.
STRETCHING QI
To facilitate the movement of Qi accross the upper body and organs, and release Qi blockages in the arms, shoulders and neck. This exercise can be quite difficult for many people due to the enormous amounts of tension we carry in our shoulders and upper back. The benefits of perservering with Stretching Qi are enormous, as the flow of Qi in our upper limbs directly affects the health of major organs, such as the heart and lungs.
BOW BODY
Bending forward to stretch the spine and Du Mai (Governing Channel up the back) and open up points along the Du Mai. This exercise nourishes the internal organs with Qi. This exercise is also great for stretching the ham strings and keeping the legs healthy.
HIP ROTATIONS AND PELVIC TILTS
To open up the pelvic area and stretch the muscles, especially the Psoas group, in the pelvic girdle. This exercise really improves flexibility of the hips and pelvis.
FIRST METHOD OF ZHINENG QI GONG
LIFT QI UP, POUR QI DOWN
In Lift Qi Up, Pour Qi Down, one learns to bring Qi into the body from the infinite supply of Universal 'Huan Yin' Qi. In this way we can replenish our energy reserves which we are constantly depleting in many ways without even realizing it. This exercise allows you to really 'feel' Qi and leaves you feeling peaceful, relaxed and ready to face the next thing in your day.
THREE CENTRES MERGING STANDING FORM
A form of the classic zhanzhuang or ‘standing like a tree’, this method integrates and accumulates qi in the body. When used in conjunction with the First method, it is very powerful.
SUPPLEMENTARY EXERCISES
OPENING-CLOSING PULLING QI
This is a simple method of directing Qi for healing without depleting your own Qi. While opening and closing the hands, the mind visualises expansion of Qi into the universe, and contraction of Qi into the body. It is a simple yet very powerful way of gathering external Qi into the body, again, yet another exercises not to be underestimated!
Level 2 Zhineng Qi Gong
MIND BODY INTEGRATION
'SECOND METHOD'
A comprehensive routine, covering all parts of the body, that really starts qi moving in the meridians. Benefits include strengthening the body, improving flexibility and will power.
Level 3 Zhineng Qi Gong
FIVE ELEMENTS
'THIRD METHOD'
The third method uses sounds, hand positions, movement, and breathing to activate and balance the Qi of the five internal organs (Heart, Kidney, Spleen, Liver, Lungs). It assists with physical cleansing and balancing the emotions.
More about Zhineng Qi Gong:
Zhineng Qi Gong History and Origin
Zhineng Qi Gong Master Yuan Tze
Note: Kim is currently undergoing Instructor Training in Zhineng Qi Gong and will shortly be teaching exercises from the First Level. In the meantime currently she teaches the theory and practices of the Universal Healing Tao of Master Mantak Chia. For more info on Zhineng Qi Gong see the Yuan Tze Centre website.