The Theory and Practice of Taiji Qigong

Part I. The Theory of Qi and Qigong What Is Qi? The Three Treasures More About Jing (Essence) Original Qi The Gate of Vitality More About Shen (Mind) Enriching and Utilizing the Three Treasures Through Qigong Channels of Qi Dantian Energy Points or "Qi Vortices" Along the Qi Channels Yin and Yang What Does Qigong Really Mean? The Small Circulation Part II. General Principles of Qigong Practice How Much Should You Practice? Optimum Conditions for Practice Correct Posture and Stance to Begin Refining Your Stance Breathing Methods A Note About Mental Focus A Note About Internal Effects A Note About Benefits A Note About Motivation Possible Side-Effects The Concept of Distorted Qi Part III. The 18 Movements of Taiji Qigong 1. Beginning (...Movement) 2. Opening the Chest 3. Painting a Rainbow (sometimes called "Dancing With the Rainbow") 4. Separating the Clouds 5. Arm Rolling (...in Fixed Stance) (sometimes called "Back Swinging Monkey") 6. Rowing a Boat (...in the Middle of a Lake) 7. Lifting the Ball (sometimes called "Holding a Ball in Front of the Shoulders") 8. (Turning to...) Gaze at the Moon 9. (Turning Waist and...) Pushing Palm 10. Hands in Cloud (...in Horse Stance) 11. Scooping the Sea (...and Viewing the Sky) 12. Pushing Waves (sometimes called "Playing With Waves" or "Reinforcing Waves") 13. Flying Dove (...Spreads its Wings) 14. Charging Fists (...With Outstretched Arms) 15. Flying Wild Goose 16. Spinning Wheel 17. Bouncing a Ball (...While Stepping) 18. Calming Qi (sometimes called "Balancing Qi" or "Pressing the Palms for Calming") Summary of Exercises Quick Reference Chart