Accent on Living

Author: Tatoui I
Conference/Journal: Exercises - Heal and Energize.(T'ai Chi Qigong promotes stress release and cardiovascular conditioning)
Date published: 1999
Other: Volume ID: 44 , Issue ID: 2 , Pages: 24 , Word Count: 678

In an era where stress is prevalent and time is of the essence, a self-help,
preventative program designed to attain good health and well-being would be a
blessing. Physical, emotional, and spiritual wholeness can be ore than a pipe
dream: T'ai Chi Qigong exercises promote cardiovascular conditioning, open
joints, tone the body, harmonize internal organs; and begin the flow of the
life-giving energy, chi.

Qigong includes numerous Chinese health skills practiced for over 3,000 years
by Buddhists, Taoists, Confucianists, acupuncturists, herbalists, and martial
artists. Many of these practices were guarded secrets and dispensed of in the
1949 revolution. Since 1980, Qigong, has been promoted by the Chinese
government and its people, thus, attracting the western world. Inherent in all
applications of Qigong is the movement of chi: When chi flows throughout the
body, conditions like arthritis, abnormal blood pressure, backaches,
depression, etc., ease up and dissipate. T'ai Chi Qigong is a soft style,
internal, martial art, which takes elements from T'ai Chi while reserving the
principles of Qigong. Through muscular movements and circular rotations
embodying breathing and concentration, chi is stimulated. Regardless of
circumstance, you can benefit from the exercises. If unable to stand, sit
comfortably and move your arms gracefully radiating chi's energy. With limited
mobility, do whatever movements you can. One can just sit and meditate,
generating chi throughout the body. Nature's healing balm, inherent in all
living things, is God's insignia: an awesome, limitless force.


Good. form throughout the exercises allows chi to flow freely.

1. Breathing is soft, continuous, from the diaphragm.

2. Keep spine and head in alignment. Tuck chin in allowing joints, bones,
tendons, and muscles to fall into alignment.

3 Maintain a curvature of limbs: Never lock joints, elbows, nor knees.

4. Separate fingers slightly.

5. Look forward without fixating.

6. If standing, don't extend knees over toes lest you lose your balance.
Thrust pelvis forward.

7. Movements are soft, slow, continuous.

Let's proceed to the exercises beginning with 'The Meditation.' For those
seated, practice the upper body movements until mastered.

1. Meditation: Sit or stand naturally with arms at sides. Breathe abdominally.
Empty your mind. Feel chi circulating. After five minutes, proceed to the

2. Starting Position Sit or stand with hands at sides, feet shoulder-width
apart and parallel. Inhaling, gradually raise arms, palms downward, in front
of you to shoulder-height. Exhaling, lower arms to sides. Elbow, wrists,
fingers bend naturally. If standing, bend knees on downward movement; on
upward movement, straighten them. Repeat several times.

Advantages: Strengthens heart, balances blood pressure, helps prevent

3. Opening the Chest: Raise hands in front of chest and hold the ball of chi.
Slowly, separate arms to sides as you open your chest and inhale. Exhaling,
bring hands to grasp chi. Repeat ten times.

Advantages: For insomnia, depression, hypertension.

4. Clouds in Horse Stance: Turn left hand, palm-side up to face height,
bringing right hand, palm inward, fingers pointing left, to waist height.
Keeping hands in place, turn waist left and at the edge of movement, turn left
hand downward bringing right hand facing upward. Bring waist around to right,
with arms in place, drawing right palm across in front of the face, and left
hand, palm inward, fingers pointing right, across body to right side. At edge
of movement, turn right hand downward bringing left hand facing upward. Waist
turns left with left palm moving across in front of face; right hand, palm
inward, fingers pointing left, across body to left side. Eyes follow the
upward hand. Breathe naturally. Do several times.

Advantages: Aids digestive system, stomachache; helps prevent arthritis.

5. Punching Stance: Hold fists upwards under armpits. Push out left arm
twisting fist so it finishes palm downward. Inhale. As you withdraw left arm,
twist fist upwards and push out right arm twisting fist so it finishes palm
downward. Exhale. Repeat ten time.

Advantages: Promotes,body strength, re-energizes.

6. Balancing Chi: If standing, feet are parallel, shoulder-width apart. With
palms inward in front of abdomen, fingertips a few inches apart, lift hands
slowly to shoulders. Turn palms downward. Exhaling, lower hands to abdomen.
Turn palms inward and repeat several times.