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The Gentle Body-Mind Arts of Tai Chi Chuan and Chi Kung
By
Michael P. Garofalo
November 10, 2003
I learned the Temple Chi Kung exercise set from Kevin Weaver starting in
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April, 2003.
Instruction line: Kevein Weaver, Sifu Marshall Ho'o.
Breathing during each movement is in through the nose and out through the
mouth,
except for the first movement. Breathe deeply into lungs as you relax your
abdomen;
tighten abdomen as you exhale.
Stand with feet together. Relax the body. Keep your head up. Stand up
straight. Arms
at sides. Return to this position after each exercise and take a number of
deep breaths.
Keep shoulders down and relaxed.
Summary
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Breathe in through the nose and out through the mouth.
Relax your abdomen as you inhale deeply.
Tighten your abdomen as you exhale completely.
Keep your head slightly bent.
Keep your eyes open. Have a relaxed an wide angle focus.
Smile softly and enjoy yourself.
This position is called the "resting position."
1st set with right leg in front and on toes, and weight on left foot.
Do nine repetitions of the arm movements.
Return to resting position.
2nd set with left leg in front and on toes and weight on right foot.
Do nine repetitions of the arm movements.
Return to the resting position.
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This exercise is called "Merging Heaven and Earth" by Daniel Reid in
his book A Complete Guide to Chi-Gung, p. 235+. This book includes
a complete description and illustration of this exercise movement.
Daniel Reid has the exercise done in the horse stance. This sequence
is also found in the opening moving of the Yang style Tai Chi Chuan.
"This exercise balances Yin and Yang, merges Heaven and Earth, and
fuses Fire and Water, establishing polar equilibrium within the energy
system. Terrestrial energy is drawn up through the energy gates in the
soles and palms, while celestial energy is drawn down from the crown.
The two merge and fuse at the chest on a completion of inhalation and
are packed down into the 'Sea of Energy' in the lower elixir field on
exhalation." - Daniel Reid, p. 236
Bend from the waist and let both arms down to the knees.
Place the palms on the kneecaps.
Rotate the knees counter-clockwise in a circle.
Rotate the knees slowly and in a small circle.
Repeat nine times.
Return slowly to resting position.
3. Picking Peaches
Step out with right foot into shoulder width position. Raise hands to shoulder
height
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Reach up with right arm. With a relaxed hand, imagine grasping and picking
a peach
from a branch above your head. Stretch the arm high. As you return your
right arm to
shoulder height, the left arm goes up to pick a peach. Imagine holding the
peach in
your hand after your pick it from the tree branch high above your head.
Step out to a shoulder width stance. Your feet should be pointed forward.
Depth of stance with vary; with a lower stance making for a more intense
exercise.
Part 1
Exhale as you move the right arm to the front of the body and then to
the left side.
Exhale to a count of six.
Twist from the waist as you move your arm to the opposite side.
Look at your hand as it moves.
Touch both hands on the left side.
Look at your hands.
Your torso should be facing to the left side.
Part 2
Inhale as you move your right arm back to the right side.
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Twist from the waist as you move your arm from side to side.
Look at your hand as it moves.
Inhale to a count of six while moving.
Look to the front.
Part 3
Move the left arm from the left side to the front and then to the right side.
Exhale as you move the left arm from the left side to the right side.
Look at your hand as you move it.
Twist from the waist as you move your arm to the opposite side.
Touch both hands on the right side.
Look at both hands.
Exhale to a count of six when moving.
Part 4
Inhale as you move your left arm back to your left right side.
Twist from the waist as you move your arm from side to side.
Look at your hand as it moves.
Inhale to a count of six.
Look to the front.
Left foot flat, right foot on toes. Knees bent. Raise up and down, bounce,
at least one hundred times. Body kept upright and relaxed. Fast paced
bouncing. Basically, calf raises with the weight more on the back leg of
the Cat stance. Retun to the resting position.
Right foot flat, left foot on toes. Knees bent. Raise up and down, bounce,
at least one hundred times. Body keep upright and relaxed. Fast paced
bouncing. Return to the resting position.
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6. Swinging Feet
Repeat the movement back and forth, from side to side, at least nine times.
Return to the resting position.
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Step out to shoulder width stance.
Inhale deeply.
Turn and face your left side.
Bend the right knee and sink down a little.
Exhale as you turn your body 180 degrees to the right side.
Keep your weight on your right leg as you turn.
Inhale as you shift your weight to the left leg and side.
Exhale as your turn your body 180 degrees to the left side.
Keep your weight on the left leg and side as you turn to that side.
Inhale as you shift your weight to the right leg and side.
Repeat the movement back and forth, from side to side, at least nine times.
Return to the resting position.
Step out with the right foot into a horse stance with toes pointed forward.
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9. Washing the Wall
Step out with the right foot into a horse stance with toes pointed outward.
Closure
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Eight Section Brocade Eight Treasures Chi Kung. By Michael P.
Garofalo. Instructions, notes,
links, bibliography, quotations, and charts. 120K+
Knocking at the Gate of Life and Other Healing Exercises from China.
Official Manual of the
People's Republic of China. Translated by Edward C. Chang.
Pennsylvania, Rodale Press, 1985.
Index, 202 pages. ISBN: 0878575820. The Eight Section Brocade, Pa
Tuan Chin: pp. 24-29.
The Root of Chinese Chi Kung: The Secrets of Chi Kung Training. By Yang
Jwing-Ming.
YMAA Chi Kung Series #1. Jamaica Plain, Massachusetts, Yang's Martial
Arts
Association, 1989. Glossary, 272 pages. ISBN: 0940871076. MGC.
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by
four to eight clear black and white photographs of a woman doing the form.
The order and
names are slightly different from that shown above, but the movements are
identical to
how Kevin Weaver taught them to me.
The Way of Energy: Mastering the Chinese Art of Internal Strength with Chi
Kung Exercise.
By Master Lam Kam Chen. New York, Fireside, Simon and Schuster, 1991.
A Gaia Original.
Index, 191 pages. ISBN: 0671736450. The Eight Section Brocade, Chapter
4 - Preparing
for Energy, pp. 63-81.
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Cloud Hands - Yun shou
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Disclaimer
Tai Chi Chuan, Taijiquan, T'ai Chi Ch'uan, Tai Chi, Tai Ji Quan, Taiji, Tai Ji Chuan,
Tie Jee Chewan
Chi Kung, Qi Gong, Qigong, Chee Gung, Qi, Chi, Tu Na, Dao Yin, Yi, Neigong
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