Warming up

Dayan Qigong

As with all exercise routines, the warm up is essential. It helps your body become flexible and helps open up the internal channels along which your energy flows. The two largest and most important joints are the knees and shoulders. So by loosening these up first you are most likely to get the rich benefits of the later Zhan Zhuang exercises. As a beginner, it is important to do these warm up exercises every time you start your Zhan Zhuang practice. They will take you about six or seven...

Index

Bold type indicates main entry italics indicate illustrations ailments, self-treatment, 176 alcohol, 175 alertness, 182 aligning mind and body, 30-1 anger, 145 arms pain, 46 tension, 49 arthritis, 26,144 asthma, 177 Ba Duanjin, 26, 63, 64-81, 65, 167,173-88 exercises 1. Supporting the Sky with Both Hands Regulates all Internal Organs, 66 7 2. Drawing a Bow to Each Side Resembles Shooting an Eagle, 68-9 3. Holding up a Single Hand Regulates the Spleen and Stomach, 70-1 4. Looking Back Like a Cow...

The chart of Professor Yu Yong Nian

The descriptions that follow and the chart on page 57 will help you understand the signs of internal activity being generated within your organs, muscles, and central nervous system. NUMBNESS Once you have started Zhan Zhuang training you may feel numbness in some parts of your body while you are performing the standing exercises. This may make you feel very uncomfortable, but it will gradually pass. Different parts may feel numb at different times you might lose sensation in your hands, head,...

Chi Chinese Character

Zhan Zhuang Dragon Posture

Chapter 2 Breathing and Relaxing 41 Chapter 4 Preparing for Energy 63 Chapter 5 Growing Like a Tree 83 Chapter 6 Roots and Branches 103 Chapter 8 Energy in Daily Life 141 Chapter 10 Taking Care of Yourself 173 Professor Yu Yong Nian Honorary Member of the Council of the Association of Chi Kung Science of the People s Republic of China and adviser to the American -Chinese Chi Kung Association. For centuries the art of internal strength was a closely guarded secret in China. Embracing all the...