Chi: means ‘ energy’ and Kung means ‘moving’, ‘working’ or ‘manipulating’; so Chi-Kung means ‘energy work’.
Chi-Kung (also spelt Qigong or Chi-Gung) is the name given to exercises and meditations, which use and direct the flow of chi in the body, promoting health and well-being in practitioners of the art. It originates from China and is an ancient form of exercise for health and vitality, having attributes of both Tai Chi and Yoga. It as been passed down through the generations and is closely linked to traditional Chinese medicine. Although still not well known in the west it is practised by millions of people all over the world.
All Tien Chow tai chi classes have chi-kung practice in the first hour, the first hour is aimed at beginners and improvers and covers warm-up exercises, chi-kung practice, individual tai chi moves, tai chi walking, shower imagery meditation, still-postures and sensing energy in the hands.
Chi-Kung is a discipline that exercises the mind, and combines breathing, posture, movement, stretching and meditation to promote mental and physical health, vitality, flexibility and stamina. It helps fight stress, increase blood circulation in the body, improve flexibility of the muscles, ligaments and tendons, boost your immune system and energy levels, developing a sense of calm and equilibrium. If practised regularly, it is effective in preventing illness.
Chi-Kung is fairly easy to learn, but mastering it needs commitment from the practitioner, so persevere in your training. Chi-Kung will help your holistic spiritual development. Chi-Kung is used as a healing therapy and regulates the body's energies in order to prevent, postpone, reduce or even sometimes eliminate suffering caused by disease.
Scientists are now studying Chi-Kung and they have noticed that regular practise helps reduce stress and promotes a sense of calm and improves health, vitality in body, mind and spirit. It also helps practitioners with health conditions such as hypertension, arthritis, rheumatism, headaches, migraines, insomnia, asthma, diabetes and ME.
While practising, remember to stand with your feet grounded allowing a slight bend in all your joints to enable the chi to flow freely. Concentrate your energy just below the navel, spread your shoulder blades outward to create a space under your arms. Keep your tongue on the roof of your mouth behind the upper teeth and imagine that your body, like a puppet, is hanging from the top of your head by a thread, keeping your spine straight. Don't force your breathing, it should be deep but gentle and make the movements as fluid and smooth as possible. Smile from within and let your mind guide the flow of chi. Practice in a quiet area with fresh air, if practising outside avoid doing so when the weather is too windy.
The 18 movements of Yang style Tai Chi Chi-Kung are based on the slow graceful flowing movements of Tai Chi and were created in 1981 by Sifu Lin Hou Sheng.
1- Starting position
2- Opening the chest
3- Rainbow dance
4- Separating clouds by wheeling arms
5- Rolling arms
6- Rowing the boat in the centre of the lake
7- Lifting the ball in front of the shoulder
8- Turning the body to look at the moon
9- Pushing palms whilst turning the waist
10- Cloud hands
11- Scooping the sea while looking at the sky
12- Pushing wave
13- Flying pigeon
14- Punching
15- Flying wild goose
16- Rotating wheel in a circle
17- Marching bouncing ball
18- Shau Gong (balancing Chi)
The 18 movements of Chen style Tai Chi Chi-Kung
1-Preparation
2- Circling the chi
3- Wind rocks the willows
4- Needle at sea bottom
5- Fisherman casts his net
6- Fairy shows the way
7- Young boy stretches his legs
8- Fairy crane salutes
9- Yellow dragon explores palm
10- Draw the bow to shoot the bird
11- Two dragons sail to sea
12- Pushing the waves
13- Lion plays ball
14- Embrace the moon in a cup
15- Phoenix unfurls its wings
16- Twin peaks pierce ears
17- Run the chi to the Dantien
18- Press palms to balance the chi
WINTER BROCADE
I - PALMS UP FORWARDS
E - FISTS CLOSE TO FACE/LOOK OVER
I - ELBOWS UP/ROTATE WRISTS
E - TEARING COTTON
I - STRETCHING IN THE MORNING
E- DOWN
I - UP TO CHEST/FINGERS INTERLOCKED
E - ROTATE HANDS/DOWN
I – UP/HANDS IN FISTS
E - FISTS AT WAIST
I - SUPPORT THE SKY
E - HANDS DOWN
I - HANDS UP ON SIDE/CONNECT MIDDLE FINGERS
E - HANDS DOWN TO DANTIEN
I - ROTATE & INTERLINK & UP TO CHEST
E – ROTATE/STRETCH DIAGONALLY FORWARDS
I – STRAIGHTEN
E - FISTS AT WAIST
I / E – SHOWING PALM
(REPEAT OTHER SIDE)
I- FISTS AT WAIST
E - HANDS DOWN
I - HANDS UP ON SIDE
E - HANDS IN PRAYER/HANDS DOWN/STEP OUT TO LEFT
I - STRETCH DIAGONALLY FORWARDS
I- FISTS AT WAIST
E – PUNCH
I – DOWN TO RIGHT KNEE
E – ACROSS TO LEFT KNEE
I – FIST UP
E – PULL DOWN
I- FISTS AT WAIST
(REPEAT OTHER SIDE)
E – COLLECTING DOWN TOWARDS THE EARTH
I – UP TO HEART
E- FISTS AT WAIST
I - TIGER’S CLAW TO RIGHT KNEE
E – ACROSS TO LEFT KNEE
I – FIST UP
E – PULL DOWN/FISTS AT WAIST
(REPEAT OTHER SIDE)
I- FISTS AT WAIST/CROSS HANDS
E - BOW & ARROW
(REPEAT OTHER SIDE)
I - LEFT FOOT IN
E – I – E - HOLD HEELS
I - STEP OUT TO LEFT
E – SINK
I - LOOK BEHIND LEFT
E – SINK
I - LOOK BEHIND RIGHT
E - LEFT LEG IN SHOULDER-WIDTH APART
I - FIST UP FORWARDS
E - ROTATE OUT
I – STRETCH
E - ROTATE DOWN
(REPEAT)
I - PALMS RIGHT UP/ROTATE
E – BACK DOWN ON SIDES
I – PALMS ON BACK
E - TO LITTLE TOE
I – UP AGAIN/FEET IN
E - FIST AT WAIST
I - HEELS UP
E – DOWN
(REPEAT FIVE MORE TIMES)
E - HANDS DOWN
YIN & YANG BROCADE
I / E – OPEN LEFT FOOT SHOULDER WIDTH
I – HANDS COME UP FRONT
E – DOWN
I – HANDS BACK TO BACK UP TO HEART
E – ALONG ARMS
I – UP
E – DOWN BACK
I – OVER SHOULDERS
E - DOWN FRONT
I – ROUND DANTIEN
E – DOWN YANG CHANNELS
I – GATHER FROM THE EARTH/UP YIN CHANNELS/HANDS IN PRAYER
E – HANDS DOWN AND OUT
I - UP TO TRIANGLE
E – ARCH BACK
I – UP AGAIN
E – DOWN FRONT
I – RIGHT HAND OUT
E – PUSH FORWARD
I – LEFT HAND OUT
E – PUSH FORWARD
I – HANDS BOTH FORWARDS
E – ROW THE BOAT
I – HANDS UP IN FISTS
E – FISTS OUT
I – ROTATE / OPEN INTO PALMS
E – DOWN
I – UP ON SIDES
E – CROSS HANDS / PULL BACK
I – HANDS RIGHT UP / UP ON TOES
E – HANDS DOWN
I – OPEN TO THE EARTH
E – BRING BACK TO DANTIEN
I – OPEN IN FRONT OF DANTIEN
E – CLOSE IN AGAIN
(REPEAT TWO MORE TIMES)
I – OPEN TO HEAVEN
E – DOWN AGAIN / STEP INTO HORSE STANCE
I – RIGHT HAND UP TO LEFT
E – BACK TO CENTRE
I – LEFT HAND UP TO RIGHT
E – BACK TO CENTRE
(REPEAT ON BOTH SIDES)
I – LEFT HAND CIRCLES OVER HEAD
E – BEND TO RIGHT
I – BACK TO CENTRE
E – BEND TO LEFT
I – BACK TO CENTRE / CROSS HANDS
E – BOW TO RIGHT
I – BACK TO CENTRE / CROSS HANDS
E – BOW TO LEFT
I – FISTS AT WAIST
E – PUNCH
I – CIRCLE TO LEFT
E – BACK TO RIGHT
I – FISTS AT WAIST
(REPEAT OTHER SIDE)
I – FISTS AT WAIST / FEET SHOULDER WIDTH
E – DOWN YANG CHANNELS
I – GATHER FROM THE EARTH/UP YIN CHANNELS
E - HANDS IN PRAYER
I – OPEN IN FRONT OF DANTIEN
E – CLOSE IN AGAIN
(REPEAT TWO MORE TIMES)
I – OPEN TO SIDES
E – GATHER DOWN FROM HEAVEN
I – UP TORSO / UP ON TOES
E – DOWN TORSO / DOWN AGAIN
(REPEAT TWO MORE TIMES / BRING LEFT FOOT IN AGAIN).
ZHI NENG CHI-KUNG
1ST PART:
I – HANDS COME UP
E- HAND CLOSE
I – FIST ROUND
E- FIST INTO PALM
I – HANDS DOWN
E- HANDS UP
(REPEAT 2 MORE TIMES)
I – HANDS TO FRONT
E- HANDS TO BACK
I – STAY THERE
E- HANDS DOWN AND UP TO POINT
I – MASSAGE POINT
E- HANDS TO FRONT
I – HANDS FACE 3RD EYE
E- HANDS TO SIDES
I – PALMS UP
E- PALMS DOWN
I – PRAYER HANDS ABOVE HEAD
E- PRAYER HANDS TO HEART
I – PRAYER HANDS TO FRONT
E- HANDS SHOULDER WIDTH APART
I – HANDS IN
E- HANDS PUSH OUT
(REPEAT 2 MORE TIMES)
I – HANDS MOVE OUT
E- HANDS BACK TOWARDS FRONT
(REPEAT 2 MORE TIMES)
I – HANDS MOVE RIGHT OUT
E- PALMS FACE OUT
I – HANDS IN TOWARDS SIDE OF BODY
E- HANDS PUSH OUT
(REPEAT 2 MORE TIMES)
I – HANDS UP DIAGONALLY FORWARDS
E- HANDS DOWN
(REPEAT 2 MORE TIMES)
I – HANDS CIRCLE ABOVE HEAD
E & I – STAY THERE
E- HANDS DOWN FRONT
I - NAVEL
E- HANDS TO BACK
I – POINT ON BACK
E- DOWN BACK CHANNELS TO FEET
I – HANDS STAY THERE / KNEES STRAIGHT
E- DOWN
I- UP
(REPEAT 2 MORE TIMES)
E- GATHER EARTH ENERGY TO INSIDE ANKLES
I – HANDS UP YIN CHANNELS TO KNEES
E- HANDS MOVE ON UP
I - NAVEL
E- HANDS DOWN SIDE
2nd PART:
I – HANDS UP SIDES
E- PALMS FACE OUT
I – HANDS COME IN SIDE
E- HANDS PUSH OUT
(REPEAT 2 MORE TIMES)
I – HANDS TOWARDS FRONT
E- HANDS OUT TO SIDE
(REPEAT 2 MORE TIMES)
I – HANDS TOWARDS FRONT
E- STAY THERE
I – HANDS COME IN
E –HANDS PUSH OUT
(REPEAT 2 MORE TIMES)
I – HANDS UP IN A ‘V’
E- HANDS DOWN
(REPEAT 2 MORE TIMES)
I – ENERGY BALL ABOVE HEAD
E & I – STAY THERE
E – HANDS DOWN TO 3RD EYE
I – ON POINT
E – ROUND EYEBROWS/EAR TO POINT ON BACK OF HEAD
I – MASSAGE POINT
E- DOWN BACK / HANDS BACK TO BACK
I – ROUND SHOULDER AND UP HANDS BACK TO BACK
E- DOWN TO POINT ON BACK
I - ON POINT
E- HANDS ROUND TO FRONT
I - NAVEL
E- DOWN YIN CHANNELS TO FEET
I – HANDS STAY THERE / KNEES STRAIGHT
E- DOWN
I- UP
(REPEAT 2 MORE TIMES)
E- GATHER EARTH ENERGY TO OUTSIDE ANKLES
I – HANDS UP BACK CHANNELS TO KNEES
E- HANDS MOVE ON UP
I – POINT ON BACK
E – HANDS ROUND TO FRONT
I - NAVEL
E- HANDS TO SIDES
3rd PART:
I - HANDS UP IN A V, THEN ABOVE HEAD TO POINT
E & I – STAY THERE
E- DOWN TO ARM PITS
I – STAY THERE
E- RIGHT HAND PUSHES OUT
I – HAND TO LEFT
E- HAND BACK TO POINT
I – MASSAGE POINT
E - LEFT HAND PUSHES OUT
I – HAND TO RIGHT
E - HAND BACK TO POINT
I – MASSAGE POINT
E - PRAYER HANDS
I – PRAYER HANDS ABOVE HEAD
E - HANDS SEPARATE FACE 3RD EYE
I – STAY THERE
E - DOWN TO POINT ON SIDE
I – MASSAGE POINT
E - HANDS TO FRONT ABOVE DANTIEN
I – STAY THERE
E – HANDS DOWN ON DANTIEN
I & E – STAY THERE
I - NAVEL
E- DOWN SIDES
"I feel that patting the meridians and using energy have been very helpful, it has also helped to open my spirituality more and a better understanding. It has given me a great interest in all that we practise, a great improvement with my health, thanks"
From Renata Mayo
"Chi-Kung helps me settle my mind to concentrate on my creative writing"
From Terry Piper
"Attending Chi-Kung classes for the last 18 months has made a big difference in my life. The breathing techniques I have learnt have enabled me to virtually overcome panic attacks and help me cope with depression. I feel a lot calmer. Zabeth is an excellent tutor and I have met some really nice people"
From Carolyn
"The main benefit is that the exercises help my stiffness and balance. The slow movements are relaxing and it is good to concentrate on co-ordination. I enjoy the meditation and it is so calming and to close the eyes and listen to a lovely soothing voice, and letting the mind relax is just wonderful. The warm-up exercises is my real favourite and I feel particularly good after doing that"
From Julie
"I feel more aware of energy, more aware of myself and my needs. Learning new things all the time opened my eyes"
From Lesley
"The Chi-Kung course I have found to be most beneficial both physically and mentally. The course is also giving me the chance of making new friends"
From Joy Livermore
