Qigong Exercises

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Cleansing the Lungs
Si Sound for Nourshing the Lungs
Strengthening the Kidneys
Chui Sound to Ensure Kidney Health
Massage the Abdomen to Strengthen the Stomach and Spleen
Hu Sound to Strengthen the Stomach and Spleen
Xu Sound to Calm the Liver
Easing the Liver
Ke Sound to Ease the Heart Fire


Cleansing the Lungs
STEP 1:
Stand with your feet shoulder width apart, head and body upright, eyes looking straight ahead.

Men: keep your right hand on top of your left hand and place a little below the navel.

Women: keep your left hand on top of your right hand and place a little below the navel.

STEP 2:
Press gently as you exhale through your mouth and draw your abdomen in. As you exhale, bend your upper body forward.Imagine touching your abdomen to your back. Then, straighten your body and breath naturally. Repeat this step, three times.

STEP 3:
Lean back slightly
as you extend both arms slightly back while inhaling through nose. Hold your breath for as long as you can. Then, return to an upright position as you exhale all the impurities from your mouth.


Si Sound for Nourishing the Lungs
STEP 1:
Stand or sit with your feet shoulder width apart, arms to your sides. Pay attention to your exhalation three times, to remove the impurities from your lungs.

Take a deep breath and imagine leading the energy (gi) from theuniverse into your body. Down to your second toe of your right foot.

STEP 2:
Hold
your breath. Raise your hands up in front of your body with your hands facing up and fingers pointing toward each other. When reaching the breast area, rotate your palms until they are facing out.

As you raise your hands, imagine leading the energy from thesecond toe up the inside of your right leg and right front of your body into the lungs.

STEP 3:
Exhale
and begin making the Si (sssseeee) sound. At the same time, push your arms to the sides as your hold up the center of the perineum and bring your abdomen in.

As you make the Si sound, lead the impurities out of your lungs through your mouth and down the inside of your right arm going out of your thumbnail.

Repeat Steps 1 to 3, six times.


Strengthening the Kidneys
STEP 1:
Stand with your feet shoulder width apart, head and body upright. Your hands are overlapping on the area a few fingers below the navel. Right hand over the left hand for men and women, left hand over right.

STEP 1:
Breath naturally until the area underneath your hands is full of energy.

Exhale slowly while drawing in your abdomen and holding up the center of the perineum slightly. At the same time, lead the energyfrom the area where your hands are resting down the front of your lower body continuing between your legs and up again to the lower spine (opposite your navel.)

Then, separate into two paths around your waist, recharging your kidneys and adrenals, meeting at your navel.

Inhale slowly and release the center of the perimium as you push your stomach out. At the same time, lead the energy from your navel to the start point, a few fingers below the navel.


Chui Sound to Ensure Kidney Health
STEP 1:
Stand (or sit) with your feet shoulder width apart, arms to your sides (1a.) Inhale and begin raising your hands up towards yourlower back with the back of your hands facing your body (1b.)

As your hands reach kidney level, bring both hands forwardtowards your belly button with your fingers pointing down. Asyou raise your hands, lead the energy up from the bottom of your right feet up along the inside of your right leg into thetailbone and up along the lower part of your spine and into yourkidneys.

Continue the arm movements and bring your arms up in front of your chest until they are right below your collar bone and turn your palms to face each other (1c, 1d.)

Exhale. Make the Chui (Twayee) sound by opening your mouth slightly with your tongue drawn in and the corner of your mouth pulled slightly to the sides. At the same time, squeeze in with your hands as though you were holding a ball, then squat down (2.)

Keep your upper body as straight as you can. Hold up your center of the perineum and pull your abdomen in. As you exhale and make the Chui sound, imagine leading all impurities from your kidneys out of your mouth.

After completing Step 2, stand up slowly and repeat Steps 1-2 a total of six times.


Massage the Abdomen to Strengthen the Stomach and Spleen
STEP 1:
Place the three middle fingers of each hand on top of your solar plexus and massage in towards your left clockwise in 21 circles(1a.)

Next, massage down towards your pubic bone. Then separate the hands and circle back to your solar plexus (1b-1c.)

Next, push down gently with both hands from your solar plexus toyour pubic bone 21 times (1d.)

Relax your left hand and place your right hand on your navel. Massage clockwise in 21 circles (1e.) Next, relax your right hand and place your left hand on your navel. Massage counter-clockwise in 21 circles (1f.)

STEP 2:
Place your right hand on the left side of your chest and your left hand on the edge of your ribs. Gently squeeze and tug with your left hand on your waist (2a.)

Message your right hand down towards the inside of your left legand down towards the outside of your leg. Brush across the top ofyour feet to the back of your heel (2b, 2c, 2d and 2e.)

Repeat 9-21 times.

STEP 3:
Next bend your knees slightly and stand up. Repeat Step 2 on the other side by placing your right hand on the edge of your right ribs and gently squeeze and tug. Then place your left hand under your right nipple and slide down towards the inside of your left leg, then down towards the outside of your leg until the back of your heel. Repeat 9-21 times.

STEP 4:
Repeat
the entire exercise, Steps 1-3 for seven sets. The above movements should be done slowly with your mind focusedon what you are doing. When first learning the above exercise, three sets are enough. Gradually increase to seven sets as your get more comfortable doing this exercise. After completing, proceed to the next step.

STEP 5:
Sit
with your legs crossed (or sit on a chair,) place your hands ontop of your knees in a loose fist and coil your toes in slightly (5.)Rotate your chest from left to right 21 times, then, from right to left 21 times.

STEP 6:
Extend
your legs and gently hit the zusanli points on each leg with your knuckles 100 times on each side (6.) this point is located about four fingers widths down from your knee cap on lateral side of your tibia.


Hu Sound to Strengthen the Stomach and Spleen
STEP 1:
Stand naturally
upright. Inhale and bring your hands next to your breast area with your palms facing up and fingers pointing at each other.

During inhalation, imagine leading the energy from your big toe on your left foot up the inside your left leg and up to your spleen.

STEP 2:
Exhale
and rotate your right palm out and up. Rotate your left palm in and down, then extend your right hand up and your left hand down.

When exhaling, imagine leading impurities from your spleen out, passing a point at your left armpit then down to a point just below the left rib cage. When exhaling, make the Hu sound. While drawing your stomach in and up the center of the perineum, squeeze out the impurities from your spleen.

STEP 3:
Inhale
and bring both hands down facing each other like in Step 1. Next, rotate your left palm out and up then rotate your right palm in and down. Next, extend your left palm up and your right palm down. Exhale as you did on the other side.

During inhalation, imagine leading the energy from your left big toe up the inside of your left leg and up to your spleen.

Repeat a total of six inhalations and exhalations.


Xu Sound to Calm the Liver
STEP 1:
Stand naturally. Overlap your hands on top of your abdomen.

Men: place your left hand a few finger spaces below the navel.

Women: place your right hand on the same area.

STEP 2:
Inhale. Imagine
leading energy from your right big toe up the inside of your right leg past the reproductive organs, up below your right rib cage and up just below your right breast.

STEP 3:
Exhale.
Open your eyes wide and mentally look into your liver.Let out the Xu (Shuuu…yiii…) sound as you lean forward slightly. At the same time, hold up your center of the perineumand draw your abdomen in toe squeeze out the impurities from your liver.

Repeat six inhalations and exhalations.


Easing the Liver
STEP 1:
Stand with your feet shoulder width apart, knees slightly bent and your hands at your sides. With your eyes closed, focus your mind and regulate your breathing. Then, overlap your palms a few fingers below the navel. Inhale from your nose and exhale from your mouth, while letting out the Xu (Shuuu…yiii…) soundas your hand concentrates on your abdomen area (1.)

STEP 2:
Hold your hands as if you were holding a ball in front of your abdomen (2a.) Raise your palms up until they are over the top of your head. Imagine that pure energy is entering your bodyfrom the top of your head (2b.)

Lower your palms in front of your body, passing your eyes andlungs until they rest just below your breasts (2c.)

STEP 3:
Next, with your palms below you breasts, massage six circles ineach direction (2c.) Press your palms against your body andbend your body from left to right four times on each side (3.)

STEP 4:
Slide
your palms down just below your rib cage and massage six circles in each direction (4a.)

Overlap both palms on top of your abdomen. Then bend your body forward and back four times. (4b, 4c.)

STEP 5:
Then, separate your palms and begin moving down along theinside of your legs. Exhale as you bend your body and lower your palms until you end with your middle finger pointing atyour big toes without touching (5a, 5b.) Hold in that position for a few seconds, then band your knees slightly. Stand up.

Repeat Steps 2-5, three-10 times.


Ke Sound to Ease the Heart Fire
STEP 1:
Inhale
naturally and hold your breath. Raise both arms up from your side, your palms facing down. Relax your shoulders,keeping your wrists and elbows naturally bent and relaxed.

STEP 2:
When your arms are even with your shoulders, rotate your palmsuntil they are facing in and circle them towards your chest. Then, rotate your palms until the fingers of both hands are pointing at each other without touching and palms facing down.

While holding your breath, imagine leading energy up from your left big toe up the inside of your left leg and into your abdomen. Continue up into you heart.

STEP 3:
Exhale
and vocalize the sound of Ke with your mouth half open, tongue touching the bottom of your mouth, and exerting a slight pressure with your jaw. At the same time, lower both palms down to your abdomen. Hold up your anus area and draw yourabdomen in.

During Exhalation, lead energy from your heart down the inside of your left arm to and out at the tip of your little finger. Exhale out all the impurities.

Repeat Steps 1-3, six times. This completes a set. Do threes sets.

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