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The Components of Practice


The practice as set out below includes both moving and still forms. These may be practised together or separately. For example, one might start with a session with the moving exercises and finish with a period of still meditation, or practise the moving set in the morning and the still form in the afternoon or evening. Both moving and still forms are important, and it's always best to combine some of each in any program, for while they both work with the same basic energy, each has its own specific benefits.

Daily practice consists of the following stages:


  •  Hands Flicking - Sideways, palms upwards and downwards

  •  Shoulder Roll

    •  Snake Form (Yin and Yang version)

    •  Turtle Form

  •  Anti-osteoporosis

  •  Butterfly Stretch or Lymphatic Stretch

  •  Qigong Walk

  •  Inner Organs Exercises

    •  Lungs

    •  Heart

    •  Liver & Spleen

    •  Digestive Organs

    •  Kidneys

  •  Five Elements

    •  Metal

    •  Wood

    •  Water

    •  Fire

    •  Earth

  •  Fong Yang Swing

  •  Mao Swing

  •  10 Postures

    • Earth Position

    • Magnetic Ball

    • Qi to Dan Tian

    • Standing Zen

    • SkyPosition

    • Qi to Bai Hui

    • Qi to Upper Dan Tian /Third Eye

    • Qi to Middle Dan Tian

    • Store Qi at Lower Dan Tian

    • Earth Position

  •  Meditation

    •  Group Meditation

    •  Balancing Meditation

    •  Power Meditation

    •  Golden Bell

    •  Inner Orbit Meditation

    •  Heat Building Meditation

  •  Chi Massage


    •  Yi Chi Kung

    •  Loh Han So

    •  Tiger Claw

    •  Iron Shirt

    •  Qigong Chan Fa

    •  Qigong Walk (advance)

    •  Magnetic Dance

    •  Gathering Chi or Chai Chi

    •  Fa Chi - Transmitting Chi

  •  Balancing Body, Breath and Mind for Practice

In order to establish a foundation for the main practice, the body must be warmed up with loosening-up and stretching exercises. These exercises stimulate circulation, activate the endocrine system and open up the energy channels.

  •  Mobilising, Circulating and Balancing Energy

With the body, breath and mind balanced and flowing more harmoniously, the moving form of practice consists of a series of slow motion body movements performed in conjunction with deep diaphragmatic breathing techniques. These exercises are meant to be practiced under the regime of the 3 `S's' of movement - soft, slow and smooth. These exercises drive the stagnant energy out of the system, draw fresh energy in through the energy gates, circulate energy to the storage reservoirs, distribute energy throughout the entire system and balance energy in the energy centres.

  •  Collecting and Storing Energy

It is important to conclude the practice with collecting and storing energy, and to ensure that the energy does not dissipate and to remove potential side effects of leaving too much energy in the head and upper body i.e. dizziness, headaches, irritability and insomnia.

  •  Still Form (static) of Meditation

Still and moving forms of the practice are the Yin and Yang of the forms. Both styles of practice are highly synergistic and complementary. Both forms mobilises internal energy and balances the energy system. However, moving forms focus more on the interaction of body and breath, while the still-form's emphasis is on the mind and breath. Unlike the moving forms, which strive to align the body's vibration with that of the Earth's electro-magnetic pulse of 7.2 hertz per second, the still form seeks to function at the lower rate of 3.7 hertz per second. This rate is considered to be a more complementary alignment between the brain and Qi energy flow.

  •  Unity

The personal experience of many students suggests that while there are definite yin (down) and yang (up) flows, there is also a definite transition between these flows, a mixing in the head region while following the Inner Orbit. As the student's practice advances, he/she will come to know the character of each of the above components. The student will also come to realise that the practice is dependent upon the unity of intent, purpose and focus on each of the exercises. This realisation includes recognition of the unity that exists between the aspects of body movement, breathing and mind focus. Full realisation occurs when there is recognition of the Qi flow that comes with the unity of breathing and mind focus. This may occur more so during the meditation phase. Unity, as used in this sense, means the oneness of a complex or organic combining of all its part into one harmonious whole, which produces a single general effect, that is, the flow of Qi and being able to influence that flow and being one with the flow.

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