Chi-Kung Exercises

[BB54]

I also have been asked to add a section on Chi-Kung.  This section is used to exchange Chi-Kung Exercises for those interested in developing internal energy.

[Mitch Powell]

Sigung,
I think adding a category for Chi-Kung exercises would be great. I would also like to have a Tai Chi category. I am new to Tai Chi and would love some pointers.

[John Bishop]

Well, since none of our Tum Pai brothers have shown a interest in the the "Tum Pai" section, perhaps we can expand it into "Tum Pai, Tai Chi, and Chi Gung".

Guardian, what do you think?

[BB54]

Chi-Kung

This Chi Kung exercise is the beginning of the Forms Pinan # 2 and # 3 of Kajukenbo.  This is a Yang type of exercise.  It must have been important as the Founders put in the same exercise twice.

Practitioner stands in a "Square Riding Horse Stance" with the fists chambered at the hips.  

01.   Breathe in slowly through the nose while keeping the bottom of the tongue lightly pressing on the upper palate.  Imagine inflating the nape of the back of the neck with the breath.  While breathing in, slowly suck in the stomach, like you are trying to put it under your ribs in the direction of the nape of the neck.
02.   When the body is full of breath, drop the tongue from the upper palate, expel all the air quickly through the mouth while executing a simultaneous left and right downward punches, targeting about the length of a forearm away from the body.
03.   Turn the fists so that the knuckles face each other while breathing in through the nose, keeping the bottom of the tongue pressing on the upper palate, sucking in the stomach, concentrating on inflating the nape of the neck, raising the arms up to the solar plexus area, flexing from the toes, one muscle group at a time, until all the muscles of the body from the waist down is flexed.
04.   Roll the fists slowly matching the breathing pattern so that the fists are in a double simultaneous uppercut posture. As this is accomplished, exhale out, dropping the tongue to the bottom of the mouth, breathing out through the mouth. The fist rolling, the breathing, are at the same time.  While this is going on, flex the upper part of the body from the head to the waist. The stomach should be pressed out while breathing out. The idea is to draw up energy from the ground and draw in energy from the sky, to meet in the center.
05.   By the time all the breath is expelled the entire body should be flexed.
06.   While the entire body is flexed breathe in again, slowly, keeping the tongue pressed on the upper palate breathing through the nose. Imagine inflating the nape of the neck and sucking in the stomach at the same time.
07.   When the body is full of breath, expel all of the air and simultaneously execute a double left and right uppercut strike to an imaginary opponent targeting the neck.
08.   Mentally, you should imagine that all your chi exploded out from the center in every direction, out from every square inch of skin.
09.   Repeat the process.

This is an exercise that really wakes you up.  Doing the exercise for about ten minutes is about the recommended time.  It is not advisable to do this exercise two to four hours before retiring for the day as you will have difficulty sleeping.  I use this exercise in place of "Riding Horse Stance" training.

[D-Man]

This Tum Pai student would love to have discussions on the internal arts.  Count me in.  I've just been itching to get some advice on levetaion.

[BB54]

Chi-Kung Exercise # 2  "Shooting Palms"

01.   Stand in a "Square Horse Riding Stance" with hands chambered at the hips palms facing up.
02.   Breathe in through the nose with the bottom of the tongue placed on the upper palate. Imagine inflating the back of the neck while sucking in the stomach.  
03.   On the exhale, drop the tongue to the bottom of the mouth and exhale out the mouth.  The breathing is done slowly. The stomach should be pushed out upon exhaling.
04.   Imagine that your head has a small rope attached to the top of the head and someone is pulling you up.  Imagine that you have a rope attached to your waist and some else is pulling you straight down.  This will lengthen and stretch out the back.
05.   Squat down until the lower leg and the upper leg is about 70 degrees to each other, and then rise back up to the original position.  This motion is like that of "Bouncing" up and down. As you are rising up, shift the weight to be slightly on the toes.  When squatting down concentrate on the heels of the feet.
06.   This exercise is similar to "Repulse the Monkey" movements in Tai Chi Chuan.
07.   Use the bounce motion to shoot the open hand finger strike directly to the front targeting the eye level of an imaginary Attacker.  Repeat the movement with the opposite hand.  This is like a double left then right punch to the front.
08.   As the left open hand finger jab strike is executed, twist the waist and the left shoulder toward the center. Retract the "Shooting Palm" back to the chamber position while shooting out the right hand twisting the waist and shoulder toward the center. The upper body and lower body are separated.  The knees should not move against the joint.  Flexibility is important in the waist to prevent knee injury.
09.   The bouncing drives the shooting hands to the front.  Continue the process.  This should be at a medium speed with one or two repetitions per second.

* This exercise is another wake up type exercise.  It is very important to remember to stretch out the back up and down as the motion of the exercise move the internal organs around a little bit.  Your floating ribs will gouge into the tissues on the inside if you do not stretch out the body.  This exercise is a heck of a leg exercise.  The calf and thigh muscles will begin to burn in short order.  This is a very good exercise for the internal organs.  All movements should be in a very relaxed state.  In this exercise the breath and the motion are not coordinated but independent.  

[badsifu]

I am new to Tai Chi and would love some pointers.

Just don't hold your breath

[BB54]

Chi-Kung Exercise # 3:  Dragon Searches for Pearls at the Bottom of the Sea


01.   Stand up straight with feet together, eyes gaze out on to the horizon.
02.   Roll back both shoulders to the rear which starts and acts as the beginning of a hydraulic system driving the arms to move.
03.   As this movement is initiated, place the bottom of the tongue to the top of the palate and breathe in slowly through the nose.
04.   Continue the same breathing pattern as you lift both arms directly to the front in a manner as to offer someone a plate of food.
05.   When the hands and arms are to the solar plexus level, bend the knees and lean over forward in a manner like a rag doll, expelling all the air while waving the arms and hands in front of the feet.  This would be the "Dragon" searching for Pearls at the bottom of the Sea part of the exercise.
06.   When all of the air has been completely expelled to the point of creating a vacuum in the body, place the left palm on the top of the left knee and the right palm on the top of the right knee at the same time.
07.   Suck in the abdomen as if trying to touch the back bones with the skin of the abdomen.  Throw out the abdomen out and down as if dribbling a basket ball.  Do this procedure five times without taking in a breath.
08.   Roll back the shoulder while breathing in through the nose and stand back up right until you stand at attention.
09.   Exhale through the mouth while raising the hands and arms up to the solar plexus level in the "Monkey Offers Fruit" posture.
10.   From the hands and arms at the solar plexus level, breathe in through the nose and raise both arms and hand until they are directly overhead in an "I Surrender" posture while tilting the head back at a 45 degree angle to look up at the sky.
11.   Fold the hands into fists and bring the arm down so that the head and arms form a "Trident" position while sticking out the tongue and hissing out the breath.  Rise up the open hands overhead while breathing in through the nose.  Repeat this process three times.  This is when the "Dragon" could not find the Pearls and it pissed him off so that he rises up the head and blows out smoke and flames.
12.   On the fourth time you raise up the hands overhead, turn the palms out to face away from the body, exhale the breath and lower the arms and hands to be at the sides again and at the attention position.
13.   Repeat the process over and over again very slowly.

** This is one of the most "active" Chi-Kung exercises I know of.  This will really wake you up.  This is a morning type exercise, and perhaps mid day.  Usually this will take about ten minutes to do correctly.  Do this exercise twice daily and you will increase your energy dramatically.  This is a good exercise to prevent colds.

[BB54]

Chi-Kung Exercise:  Fair Lady Works at Shuttles

This is one of the exercises that is called "The Five Element" Exercise series.  These are exercises that affect certain organs and are very tranquil and passive type of exercises.  Each one is assigned an element and corresponding organ.  Fair Lady Works at the Shuttles is for the Heart and the element is "Fire".

01.   Stand in a "Sumo" type horse stance with the feet facing away from each other in a 10:00- 2:00 configuration.  
02.   Move the right foot inward to the 10:00 direction, shift the stance to a left broken forward stance facing to 10:00 while executing an open hand left upward block and a right palm strike to an imaginary opponents chest all while exhaling out through the mouth.
03.   Return to the original starting position while breathing in through the nose keep the hands to the Dan Tien cupped with the palms facing up.
04.   Repeat the process on the right side executing a right open hand upward block and a left palm strike.
05.   Continue this motion over and over again very slowly.  Exercise should be about five to ten minutes in duration.

[BB54]

Chi-Kung Exercise:  Pressing Palms

01.   Stand at attention arms at sides.
02.   Bring up the hands from the groin area to the solar plexus area palms facing up while breathing in through the nose and placing the bottom of the tongue on the roof of the mouth.  This is to connect the conception vessel meridian with the governor vessel meridian.  This will make the Chi flow in a small orbit cycle from the top of the head down the front back up to the top of the head up the back.
03.   Step off to the 10:00 direction with the left foot into a "Left Forward Stance" with both legs bent while simultaneously executing a double edge of the palm hand strikes to the 9:00 and 1:00 direction.  The strikes should be slow and match the exhale. Exhale by dropping the tongue back down to the normal position and breathing out through the mouth. The arms are bent at full extension.  There are no locked out joint movements in most of the Chi-Kung exercise, as this would stop the Chi flow.
04.   Return to standing attention stance and repeat the cycle on the opposite side.
05.   Repeat over and over again slowly for about ten minutes.

*** This is another passive Chi-Kung exercise.  This exercise will relax you yet give you energy.  This exercise is not as intense as some of the others.

[BB54]

Chi-Kung Exercise:  Old Man Sweeps the Floor

This is an exercise from the "Five Element" series.  This exercise is for the Kidneys and the Element is Water.

01.   Stand in a "Sumo" type "Square Riding Horse Stance" with the left foot facing toward the 10:00 mark and the right foot facing toward the 2:00 mark.
02.   Left hand is placed on the right Kidney with the back of the left hand placed over this organ.  The left hand is open.  The right hand is held overhead in an open hand upward block position.
03.   Exhale the breath in the same fashion as the other exercises while shifting the left foot to face toward the 1:00 mark, bending over at the waist and sweeping the floor with the tips of the fingers without actually touching the floor.  The sweep should start out in front of the right foot and cross in front of the left foot.  The stance shifts from a right forward stance back to the "Sumo" stance then to a left forward stance.
04.   The right hand that sweeps across is moved back into the right upward block position.  This motion is continuous and circular moving in a clockwise motion.
05.   Repeat the process slowly over and over.  Breathing out as the sweep is executed and breathing in as the body is moved to the up right position.  The body trunk actually moves in a clockwise motion also.
06.   Recommended repetition is twenty-five.  Movement should be done slowly coordinated with the breath.
07.   After twenty-five repetitions, reverse the hand positions and do the exercise on the opposite side, this time moving in a counter clockwise motion.  It does take awhile to get the coordination down as far as the hand movements versus the stance and weight shifts and the breathing.

*** This exercise does flush you out.  This exercise is also a heck of a leg burner.  As simple as it is, it is a very vigorous exercise.  Proceed with caution as if you do it incorrectly you do risk a back injury.

[BB54]

Chi-Kung Exercise: Looking Through the Jaws of the Tiger

01.   Stand with feet apart approximately shoulder width apart.
02.   Raise the arms directly overhead with the hands position so that the index fingers and thumbs of both hands touch each other in such a way as to form an open mouth.  In this case the "Jaws of the Tiger".
03.   Try and imagine touching the point of the chin to the ceiling and try to imagine touching the floor with your sit down.  This will stretch out the back, which is very important.
04.   Turn the upper body to the left trying to face directly to the 9:00 mark, while exhaling out through the mouth.
05.   Keep the eyes looking directly overhead through the "Jaws of the Tiger".
06.   Return to the original position while breathing in through the nose.
07.   Repeat the same movement on the right side and try to have the upper body face the 3:00 mark.
08.   Make sure the breathing and the movements are coordinated together.

*** This exercise should only last approximately five minutes as neck and sides take a beating.  As simple as this exercise is, it really energizes you.

[BB54]

Chi-Kung Exercise:  Crane Flaps It's Wings

01.   Stand in a "Square Riding Horse Stance" facing to the 12:00 mark with hands held at the groin level with the palms facing down and the fingertips facing each other.
02.   Turn the body to the left toward the 10:00 mark sweeping the hands out from the body with the right arm and hand moving in a counter clockwise motion and the left hand and arm moving in a clockwise motion. Rise up the entire body into a type of forward stance with the exception that the back foot in this case the right foot is on the ball of the foot.  Inhale through the nose as this movement is performed.  This movement looks like you just grabbed a big beach ball.  
03.   Return to the original position facing to the 12:00 mark while pushing down the palms below the groin and squatting into a deep horse stance and exhaling all the air.  This part of the exercise looks like you are trying to stuff the beach ball down into a barrel.
04.   Repeat the same motion on the right side. The arms move in a circular pattern and do not stop in between hand positions.  It is very much like a swimming stroke.

*** Simple but direct exercise. This exercise relaxes you.  However, it is also a leg burner.

[BB54]

Chi-Kung Exercise: Rise and Drill, Hold the Ball, Slanted Flying (I cannot remember the name of this exercise so I listed the component motions)

This exercise has equal amounts of Hsing-I, Ba Qua Chang and Tai Chi Chuan.

01.   Stand with the right foot forward facing toward the 12:00 mark. This posture resembles a extended "Flexible T Stance"
02.   The feet should be facing the same direction, toward 12:00.
03.   Feet are about shoulder width apart.
04.   About 90% of the weight is on the back foot (left leg)
05.   Right hand and arm is held out toward the 12:00 mark at 90% of the arm's reach with the right palm facing up.
06.   Left hand and arm is held at the left side with the left palm facing down, fingers pointing to the 12:00 direction, arm slightly bent.
07.   Breathe in through the nose while keeping the bottom of the tongue placed on the roof of the mouth and executing the following movements: (a) The right hand that is in front curls up into a "Peacock" block or "Mantis" type hand configuration. (b) The "Mantis" right hand is moved behind you toward 6:00 and changes into a palm strike to the lower part of an imaginary opponent's body, with the fingers pointing and on the 9:00 to 3:00 line. (c) Shift the body weight to be 90% on the right leg and foot while moving the left arm and hand in an upward motion that resembles trying to screw in a light bulb into an over head socket (Rise and Drill).  The left leg should bend so that the left foot is now on the ball of the foot. (d) Sink back onto the left foot with 90% of the body weight while twisting the waist counter clockwise and changing the arm and hand configuration into "Hold the Ball" posture. The left arm is held at chin level with the palm facing down and the right hand circles around in front of the body to be positioned at the hip level with the right palm facing up. The left leg is squatting down as the "Hold the Ball" posture is completed.
08.   Exhale the breath while executing the following movements: (a) Rise up on the left supporting leg. (b) Execute a low right instep kick to the imaginary opponent's groin. (c) Lower the body by bending the left leg again so that the sole of the right foot slowly touches the floor again.  (e) As the right foot and leg is lowered, execute a right "Slanted Flying" or a right open hand extended outward block and a left open hand downward block (positioned directly at the left side palm facing down). This should be slightly behind a half a beat from the kick so that as the foot reaches the floor the "Slanted Flying" posture should be completed. This should put you back to the starting position.
09.   Repeat all the motions ten times on the left side and ten times on the right side.


**** Make sure that the feet are positioned straight ahead.  If any pain is felt in the supporting leg's knee joint, stop.  Adjust the supporting leg.  This exercise works the legs intensely.  This exercise is designed to relax you.

[BB54]

Chi-Kung Exercise:  "The Archer"

01.   Stand in a "Square Riding Horse Stance" facing to the 12:00 mark with the hands held out from the body at about 12 inches toward 12:00 in such a manner as to make two claw hands with the fingers and thumbs face each other.  This hand configuration resembles holding on to a small ball about six inches in diameter. The hands are held at just below the collar bone level. The elbows are held just below the hands.
02.   Inhale the breath while twisting the waist to the left to face the 9:00 mark.
03.   Exhale while pushing out the left palm toward the 9:00 direction.  The palm of the left hand should be facing away from the body and toward 9:00.  The index finger of the left hand should point to the sky while the rest of the fingers and thumb are curled down and in.  This is a typical Kung-Fu movement as seen at the beginning of Hung-Ga forms and weapons forms. At the same time draw the right arm and hand back so that the hand reaches the right shoulder.  This movement resembles "Pulling Back on the Bow String".
04.   Inhale the breath as you return the hands back to the "Hold the Small Ball" position while still being twisted at the waist toward the 9:00 direction.
05.   Twist the body all the way to the other direction to face 3:00 while continuing to breathe in.  This movement should be one breath from the left side to the right side.
06.   Repeat the motion of pulling back on the bow string and pushing out the bow with the right hand pushing and the left hand pulling.
07.   Continue this process left then to the right for about ten minutes.  This motion should be done slowly.  The back should be stretched out as explained in previous exercises and the feet should face straight ahead.  The lower body is "Divorced" from the upper body.  The hips do not move.

***This exercise relaxes but gives you a medium intense energy.