A Beneficial Qigong
Exercise Program
This qigong exercise program adopts the traditional approach to provide optimal progress and foundation for beginners. It addresses general health needs, martial arts and meditation, covering key components in traditional training for a well-rounded regimen with benefits in all areas of mind, body and spirit. Unlike the qigong programs I tailored for specific needs, this particular program aims to provide dedicated beginners with all levels of training: If you're interested in reaching the highest and most advanced levels of tai chi qigong, including energy healing and personal/spiritual development, only a program based on the traditional approach to qigong training that incorporates the seven essential components of traditional training will get you there. This program is a based on the traditional approach to establishing a solid fountain that will get you to these levels effectively; however, make no mistake — veterans can also benefit from these tai chi qigong exercises as well. Begin with qigong yogic breathing to cultivate and circulate vital chi energy. Two types of qigong yogic breathing are available at the beginning level: diaphragmatic breathing and alternate nostril breathing. First master the diaphragmatic breathing before continuing on to learn the alternate nostril breathing. Once you are familiar with diaphragmatic breathing, you can also try Chang Shou Qigong or Longevity Qigong that strengthens the organs and promotes antiaging. At the same time, you can begin learning the basic qigong stances: the horse stance, bow stance, and Empty Stance — as well as two basic tai chi qigong exercise sets: Songchi Qigong or Loosening Exercises for Tai Chi Chuan and Taiji Qigong Nuanshen Fa or Tai Chi Chi Kung Warm-Up Exercises. The Loosening Exercises and Warm-Up Exercises form the foundation for tai chi chuan and although they are often used as warm-up exercises, their true value is far better reflected by the benefits they provide, especially in developing the chi energy. Because of this, they are often practiced on their own even without the tai chi chuan training. Once you begin to generate and circulate chi energy with these two foundational exercises, you can begin to learn Shou Qi Fa or Gathering the Chi Qigong. This particular qigong is a popular favorite with my students. Up until now, the qigong exercises have been focusing on mostly physical development and cultivation of the intrinsic chi energy. However, for you to be able to make any significant progress, you also need to develop the yi consciousness proportionate to your level of chi development. To experience the workings of the yi consciousness at the most basic level, you can try a simple exercise that will give you some understanding of the complexity and depth of its potency. However, before advancing to the next level of qigong exercises, you will also need to continue the rest of your training in Yinian Gong Qigong Exercises for Cultivating the Yi Consciousness. These exercises should be practiced at the same time as the rest of the qigong exercises that follow: For generating and circulating chi, an excellent qigong exercise you can also learn at this time is the Xueqi Xunhuan Qigong or Circulating Blood and Chi Chi Kung. Composed of six simple yogic breathing exercises, this qigong is my master's favorite for tapping into "heavenly chi" and tonifying and building the body from within. The basic qigong stances will also allow you to continue with the next progression in the qigong exercise program: Zhan Zhuang Jingong or Qigong Standing Meditation Postures. This qigong taps into "earthly energy" for healing and self-defence and ideally complements the Rooting Qigong. Thus, the next logical course of progression is Dun Zhuang Qigong Fa or Rooting Qigong. Rooting qigong targets rooting and gathering ground energy for healing and self-defence. It is an easy qigong to learn but a difficult one to master. However, once you master it, your stance becomes very solid and heavy and no one can uproot you. If you don't know what I mean by rooting, here is a video clip demonstration by a master: Rooting Demonstration Once you have mastered rooting exercises, you should progress to donggong, dynamic, moving meditation or qigong with movement: Taiji Bufa or the Tai Chi Walk and Taiji Qigong Shibashi or 18 Postures of Tai Chi Chi Kung. Because many students have difficulty maintaining their "root" when shifting or changing positions or stances, the Tai Chi Walk is especially important for teaching techniques in shifting weight, maintaining the correct posture and balance during crucial transitions and the changing of stances. If you establish a strong foundation with the qigong yogic breathing and stances, Loosening Exercises, Blood and Chi Circulation Qigong, standing and rooting exercises, the Tai Chi Walk and 18 Postures, you will have covered the essence even before moving to the next step, tai chi chuan. It seems almost anti-climatic, but few people realize how important it is to establish a solid foundation through this tai chi qigong exercise program — in some respects even more important than practicing the tai chi form itself. Without the proper foundation covering the key components of training, you literally don't have a leg to stand on, so don't shortchange yourself with the time and effort invested in the foundational qigong exercise program. Take the time to learn them properly, master them and practice them before moving on to learning tai chi chuan. If you do this right, you will really benefit in your tai chi qigong training. From the basic foundation to the last stage in the beginner's level? Any tai chi chuan and associated tai chi qigong exercise at the intermediate level. To get a feel for tai chi chuan, you can try the Ba Men Taijiquan or Eight Gates Tai Chi Chuan. While it doesn't offer as many benefits as the traditional long forms of tai chi, it is easy to learn and takes a relatively short time to master and perform. However, serious learners should consider learning at least one traditional long form of tai chi chuan, as only the long forms incorporate all the applications for health, self-defence and spiritual development. Traditionally, serious practitioners end their tai chi qigong exercise with jinggong or still, quiescent meditation. You can practice the Standing Meditation I mentioned above or meditation that focuses on the dantian to cultivate vital chi energy. Another one I recommend would be Xin Gan Changwei Baojian Liao Fa or Heart, Liver & Gastrointestinal Health Preserving Qigong Therapy which offers many health benefits and is a favorite of my master. And finally, it is always recommended to conclude your tai chi qigong with Baojian Changshou Qigong or Longevity and Health Preserving Exercises. Many centenarians swear by this ancient qigong practice, and because of their intrinsic value, they have been aptly dubbed "Twelve Treasures." One final note: although throughout this program I have targeted mainly beginning students, I should also mention that this qigong exercise program is good for any level of practice. Indeed, my master and I still practice the exercises ourselves, and most veterans prefer them to some other higher level exercise. Practice and be well.
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