A Beneficial Tai Chi Qigong ProgramBeginners in tai chi qigong can use this program to guide them through the various foundational exercises and progressing levels. This program addresses general health needs, martial arts and meditation for a well-rounded regimen with benefits in all areas of mind, body and spirit. Unlike the qigong programs I tailored for specific needs, I have developed this particular program for general well-being aimed at beginners, although veterans can also benefit from these 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 horse stance and bow stance, and two basic tai chi qigong exercises: 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. 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. 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 qigong 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: Zhan Zhuang Jingong or Qigong Standing Meditation Postures. This qigong taps into "earthly energy" for healing and self-defence and is an excellent complement to the Rooting Qigong. Thus the next logical course of progression is Dun Zhuang Qigong Fa or Rooting Qigong. Rooting qigong targets rooting or 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. Once you have mastered rooting exercises, you should progress to donggong or qigong with movement: Taiji Bufa or the Tai Chi Walk and Taiji Qigong Shibashi or 18 Postures of Tai Chi Chi Kung. 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 the foundational tai chi qigong exercises are — in some respects even more important than the tai chi form itself. Without the proper foundation, you literally don't have a leg to stand on, so don't shortchange yourself with the time and effort invested in the foundational exercises. 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 exercises 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 with jinggong or still 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 Qigong Exercises. Many centenarians swear by this ancient qigong practice, because of its many benefits. One final note: although throughout this tai chi qigong program I have targeted mainly beginning students, I should also mention that the tai chi qigong in this program is good for any level of practice. Indeed my master and I still practice them ourselves, and most veterans prefer them to some other higher level exercise. Practice and be well.
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