Practices

A Gift from the IIQTC

A Gift from the IIQTC Friends, I am able to offer you free access to this video and audio library through the generosity of Roger Jahnke and the Institute of Integral Qigong and Tai Chi. I hope you can make good use of it. The Most Profound Medicine Is Produced Within You! The most accessible …

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Yin Yang Balancing Qigong

Yin Yang Balancing Qigong

The inherent health enhancement qualities of Yin Yang Balancing Qigong are derived from mindfully synchronizing movement and breath in a smooth flow through various aspects of Yin and Yang; Moving up/down, forward/back, left/right. Breathing in/out. Weight shifting full/empty. Muscles stretched/relaxed. Mental focus outward/inward.

Energizing our organs

Energizing the Organs (A Mindfulness Practice)

This is a powerful Taoist mindfulness exercise that will take about ten minutes to complete. You should find it deeply calming and restorative. I call it “Energizing the Organs”. Begin with the “Three Mindful Alignments“, aligning the three treasures of body, breath, and mind in the Tao. Feel the Earth below and the Sky above. …

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The Three Mindful Alignments (Aligning in the Tao)

The “Three Mindful Alignments” refers to paying conscious attention to the “three treasures” of body, breath, and mind and aligning each of the treasures together in the Tao. Picture a tea carafe to represent the body. Add some hot water to represent our breath. Some tea leaves to represent our mind. Put them together and …

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Tai Chi Chuan Integral 24 Form

1: Commencing 2: Part the Wild Horse’s Mane: LEFT – RIGHT – LEFT 3: White Crane Spreads Its Wings 4: Brush Knee and Twist Step: RIGHT – LEFT – RIGHT 5: Playing the Pipa/Lute 6: Repulse and Step Back: RIGHT – LEFT – RIGtHT – LEFT  – RIGtHT 7: Grasp the Bird’s Tail – Left* …

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3 Women practicing breath exercise

Breath is the Key

Method 1: The “chill out” breathing technique 4-4-4-4: Inhale to a count of 4 quietly through your nose, filling the lowest part of your abdomen. Hold your breath for a count of 4. Exhale to a count of 4 through your mouth. Hold for a count of 4. Repeat at least three or four times. …

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Eight Pieces of Brocade

The Eight Pieces of Brocade is an easy to learn and practice form of medical qigong used for health restoration and enhancement. The exercise dates to the Song Dynasty (circa 1150 AD) and is also know as the Eight-Section Brocade, Eight Silken Movements, Eight Pieces of Silk Brocade, and Baduanjin (八段錦).

1) Two Hands Hold up the Heavens (Shuang Shou Tuo Tian)
This move is said to stimulate the internal organs. It consists of an upward movement of the hands, which are loosely joined and travel up the center of the body.

2) Drawing the Bow
While in a lower horse stance, imitate the action of drawing a bow to either side. It is said to exercise the waist area, focusing on the kidneys and spleen.

3) Separate Heaven and Earth
This resembles a version of the first piece with the hands pressing in opposite directions, one up and one down. A smooth motion in which the hands switch positions is the main action, and it is said to especially stimulate the spleen and stomach.

4) Wise Owl Gazes Looks Back
This is a stretch of the neck to the left and the right in an alternating fashion.

5) Swing the Head and Shake the Tail
This is said to regulate the function of the heart and lungs. Its primary aim is to remove excess heat (or fire) (xin huo) from the heart. Xin huo is also associated with heart fire in traditional Chinese medicine. In performing this piece, the practitioner squats in a low horse stance, places the hands on thighs with the elbows facing out and twists to glance backwards on each side.

6) Two Hands Hold the Feet to Strengthen the Kidneys and Waist
This involves a stretch upwards followed by a forward bend and a holding of the toes.

7) Clench the Fists and Glare Fiercely (or Angrily)
This resembles the second piece, and is largely a punching movement either to the sides or forward while in horse stance. This, which is the most external of the pieces, is aimed at increasing general vitality and muscular strength.

8a) Raising and Lowering the Heels
This is a push upward from the toes with a small rocking motion on landing. The gentle shaking vibrations of this piece is said to “smooth out” the qi after practice of the preceding seven pieces.

8b) Celestial Drum
I like to incorporate this piece from the seated version of Baduanjin.

References:
https://en.wikipedia.org/wiki/Baduanjin_qigong

Tai Chi EASY™ Qigong

Carefully developed by the Institute of Integral Qigong and Tai Chi, Tai Chi EASY™ makes it easy, fun and  beneficial right from the start. One is not required to devote years learning a traditional 108 movement martial arts  form to enjoy the calming emotional and physical health benefits of Tai Chi. More than a simple exercise …

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