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Bold type indicates main entry; italics indicate illustrations aching, 55,57 ageing, 168

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 Gazing at the Moon, 72-3

5. Lowering the Head and Hips Removes Excess Heat from the Heart, 74-5

6. Touching the Feet with Both Hands Reinforces the Kidneys and Loins, 76—7

7. Clenching the Fists Increases Strength, 78-9

8. Shaking the Body Wards off all Illnesses, 80

for women, 164-7 starting, 64,65 back pain, 184 Balloon Fills with Water, 124 bicycling, 151 blood circulation, 20,183

increase, 55,56 blood pressure, 171,183 breathing, 42, 43 abdominal, 42 Tan Tien, 42,42 burns, 188

cardiovascular system, 78 central nervous system, 72 Chi, 18-19 channels, 19, 20, 63 flow, 98,103 network, 19

Chi Kung, 19 ageing, 168 applications, 20,21 research into,53 styles and schools, 21 childbirth, 164,167 children, 160

Clenching the Fists Increases

Strength, 78-9 clothing, 26 common colds, 176 computer work, 148 constipation, 179 coughs, 176 cuts, 188

daily cycle of exercise, 142-3 daily exercise, 123 depression, 182 diet, 174,175 digestion, 178-9 digestive system, 55,174 do it yourself jobs, 152,153 domestic work, 144-5 Drawing a Bow to Each Side Resembles Shooting an Eagle,

68-9

in pregnancy, 166

driving, 151 E

effects of Zhan Zhuang exercise,

51-2,55-7 emotions, 175 endurance, 20, 88 energy circuit from tree, 134,135 in daily life, 141-57 extending flow, 93,103 feeling the flow, 134-5 from the galaxy, 136 generation, 12,16, 63 of the human body, 18 and movement, 141 release of natural, 12,16 of the universe, 18 wash, 145 Extending One Foot Forward (8th position), 114-15,115

facial muscles, 44

Feeling the Energy Flow, 134-5

feet, flow of Chi from, A8-9

fever prevention, 74

finger exercises, 148

first aid, 188

food, 174,175

Full Circle, 96-7

gall bladder, 70

gardening, 156

getting up, 142

hands, tension, 148

hangovers, 181 headaches, 162,180 healing, natural process, 55 health, 11

maintenance, 174-87 returning to, 186-7 heart, 66,68

removal of excess heat, 74-5 heartbeat, 183

Holding the Ball on One Side (7th position), 112,112 Holding the Balloon, (2nd position), 25, 26,34-5,35 pain in arms, 46 visualizing balloons, 35 Holding the Balloon in Front of your Face (5th position), 92-3, 93

Holding up a Single Hand Regulates the Spleen and Stomach, 70-1 in pregnancy, 166 Holding your Belly, (3rd position), 83,84-5 Hot Shower, Cold Shower, 125 housework, 144-5 hypertension, 72

imagery, 130

immune system, 20,18T7

incense burning, 46,47

indigestion, 178

infants, 160

insomnia, 182

internal movement, 51—6

internal organs and systems, exercises for, 63 intestines, 66

kidneys, 66, 72

knees, warm up exercises, 26,26

legs, tension, 47

leisure activities, 152-6

life cycle, 159-71

lifting heavyweights, 156-7

liver, 70

Looking Back Like a Cow Gazing at the Moon, 72-3 Lowering the Head and Hips Removes Excess Heat from the Heart, 74-5 lungs, 66,68 lying position, 167,187

menstruation, 39,164 mental powers, 51 mental tension, 14,41 mentality exercises, 41,44-9,

124-36 meridians, 19, 63 middle age, 168-9

migraine, 180 mind, 19 aligning with body, 30-1 calming, 44-9 increasing powers, 123-30 moving from pain, 51 Mind in Action, 128 mind exercises Balloon Fills with Water, 124 Hot Shower, Cold Shower, 125 Moving Balloon, 126-7 Pull ofMagnets, 127 Standing Near a Tree, 134 movement, 14,19 and energy, 141 Moving Balloon, 126-7 muscles, pain in, 51 power, 16,20 relaxing, 41-9,51 tension, 51,141 tiring, 56

narcotics, 175 nausea, 178

nervous system, 14,41,180-2 nervous tension, 19 numbness, 55, 57 office work, 146-7 old age, 170

pain, back, 184 first aid, 188

moving mind from, 51, 52 while exercising, 46,49 period pain, 164,165 posture, 19,160

pregnancy,166 Pull ofMagnets, 127 pulse rate, a1,128

reading, 152

regeneration process, 55 relaxation, 14,16,41-9, 57,130

maintaining, 46—7 respirator} disorders, 176——7 Rising Up on One Leg (9th position), 118-19,119

sensations, 52, 55-7 shaking, 56,57 Shaking the Body Wards off all Illnesses, 80 Shifting your Weight, 109 shopping, 144 shoulders, loosening, 27

tension, 49 sitting, 150, 152 exercise during, 142 office work, 146 skeletal problems, 184

skin, itching in old age, 170 sleeping positions, 143 smiling, 44 smoking, 162,175 spleen, 70 sports, 154-5,162 standing exercises, 25 Full Circle, 96-7 1st position, Wu Chi, 25, 28-9,

38,6-4,97 2nd position, Holding the

Balloon, 24, 25, 34-5,97 3rd position, Holding your

Belly, 83,84-5,97,98 4th position, Standing in the Stream, 83,88-9,97,99 5thposition, Holding the Balloon in Front of your Face, 92-3 6th position. Weight on One

Leg, 104-5,106,107-8 7th position, Holding the

Balloon on One Side, 112 8thposition, Extending One

Foot Forward. 114-15 9th position, Rising Up on One

Leg, 102,118-19 practice time, 29 tension, 46 whilst sleepy, 46 Standing in the Stream (4th position), 88-9,89 with sixth position, 106 stomach, 70

stress-related ailments, 162 Supporting the Sky with Both Hands Regulates all Internal Organs, 65,66—7 in pregnancy, 166 sweating, 51,52,55, 92

Tai Chi Chuan, 26 Tan Tien, 31,3-?, 39, 42,42 breathing, 42,43,98 focus of Chi network, 98 teenagers, 162 telephone calls, 146-7 television watching, 152 temper control, 162 temperature maintenance, 174 tension, 145,174 in hands, 148

pain in arms and shoulders, 49 thigh muscles, 109 tingling sensation, 55,63 toothache, 181,188 Touching the Feet with Both I lands Reinforces the Kidneys and Loins, 76-7 tranquillity, 130 travelling,'l50-l trees, energy, 31,134 growth, 103

trembling, 52, 56, 63,92 universe, energy of, 18

walking, 151

WangXiangZhai, 13,17, 58-9,

135, 137 warm up routines, 25-6, 27 warmth, 57

Way of Energy, 14,16,153 weight control, 178 Weight on One Leg (6th position), 104-5,105,108 variations, 106,107 women, 164-5,166-7 workplace, 146-9 Wu Chi, (1st position), 28-9,29,

18,64,97 Yang, 30

Yellow Emperor, 18 Yellow Emperor's Classic of

Internal Medicine, 30 Yin, 30

YuYongNian, Professor, 13, 52, 53,54,58-9 chart of, 55-6,57

Zhan Zhuang, 11 after childbirth, 167 benefits, 11-21,39, 55,159 daily exercise, 123 exercises, 16

1st position, Wu Chi, 25,

28-9,38,64,97 2nd position, Holding the Balloon, 24, 25, 34-5,46, 97

3rd position, Holding your Belly, 83,84-5,97,98 4th position, Standing in the Stream, 83, 88-9,97,99 5th position, Holding the Balloon in Front of your Face, 92-3 6th position, Weight on One

Leg, 104-5,106,107-8 7th position, Holding the Ball on One Side, 112 8thposition. Extending One

Foot Forward, 114-15 9th position, Rising Up on One Leg, 102,118-19 medical beneffits, 53, 55,177,

179,182,183,187 menstrual effects, 164 in middle age, 168-9 in old age, 170 in pregnancy, 166 sensations during, 51-7 sitting position, 142 the system, 98,59 for women, 164,165,165, 166-7

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Heal Yourself With Qi Gong

Heal Yourself With Qi Gong

Qigong also spelled Ch'i Kung is a potent system of healing and energy medicine from China. It's the art and science of utilizing breathing methods, gentle movement, and meditation to clean, fortify, and circulate the life energy qi.

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