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The following is a list of Qigong movements.
Flowing Motion
Rolling the Ball
Inner Rivers Flowing
Push and Pick Up the Wheel
Flying Wild Goose
Wave Hands in Clouds
Double Helix
Rejuvination
Tuoa
Drawing the Taoist Symbol
Qigong can be done sitting, lieing down, standing, or moving. The Qigong shown here is standing and moving Qigong. The main differences between the moving and non-moving forms of Qigong are additional oxygen intake and the exercise of additional parts of the body. There are thousands of different forms and movements of Qigong. Shown below are repeated movements. There are other forms of Qigong that are similar to Tai Chi in that they are actual forms that take some amount of time to complete, e.g. a Wild Goose IV that can take 8 minutes or more, depending upon how slow the form is done. The term "form" can refer to individual movements repeated, as shown below, or a form like a Tai Chi form, that can take years to learn and up to forty minutes or more to repeat once. By contrast, the forms shown below are repeated movements.
As with all Qigong, slow deep abdominal breathing, relaxed posture, alert but focused on nothing in the mind. No thoughts. This has been described as "cheerful indifference" by Roger Jahnke, OMD. All of these movements can be practiced sitting in a chair, lying on the floor, or in a hospital bed.
Click on the image or the name of the form to see a short demonstration of the movement. Movements are often done slower than shown. Figure out what works best for you. Remember to breathe.
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One of the easiest forms of Qigong is Flowing Motion, from Enhance Vitality Method, shown in the DVD Qigong Chi Kung by Dr. Roger Jahnke. Breathe in as you go up and out as you go down. For more exercise, go up onto your toes.
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The Rolling the Ball movement is used to feel the qi between your hands and get out of your normal way of thinking. Imagine you have a ball between your hands and you can move it anywhere, but your hands cannot move through the imagined ball, just like they couldn't go through a real ball. Many different types of Qigong have a movement like Rolling the Ball.
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There are hundreds of different versions of Wave Hands in Clouds. This movement is usually done as short part of a much longer T'ai Chi form, but it can also be done by itself. T'ai Chi is a moving form of Qigong.
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The Double Helix movement has its origin in Hua Shan Qigong and can be found in the DVD Creating Flexibility through Qigong, by Medical Qigong Master Bingkun Hu. See if you can discover the figure-8 pattern (infinity symbol) made by the arcs described by your hands. When the hands pass each other, palms are facing so that energy flows between the Lao Gong points (Pericardium 8 acupuncture point) located roughly in the middle of each palm.
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A little more challenging practice is called Rejuvination, from the DVD Creating Flexibility through Qigong, by Medical Qigong Master Bingkun Hu. Be sure that your arms describe circles both in front and in back of your body as you go through the range of motion.
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The next set of movements are a little more vigorous and difficult. They are shown standing with little movement, but are normally done moving around, especially Drawing the Taoist Symbol.
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Tuoa is the signature move from Wuji Hundun Qigong, featured in the PBS Qigong documentary "Ancient Chinese Healing for the 21st Century" (Click to preview the documentary). Traditionally, rocks were held in the hands to make sure that the palms were facing up throughout the range of motion. Imagine you are a waiter carrying a tray with a glass on it, and the glass cannot fall. See if you can spot where the two-armed pattern changes. There are at least two more remaining variations on arm movement patterns that are not shown.
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