Stand with feet parallel, shoulder width apart, knees slightly bent. Drop the tailbone and gently straighten the spine.
Relax the shoulders, chest and belly. Imagine that a string, coming from the crown of your head, suspends you from above.
As the chin drops, slightly, the neck softly straightens.
Breathe gently through the nose, into the belly.
Calm the mind. Be still.
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Neo Dao Qi Gong
1-Shift and Lift (‘Bow Stance’- Shift back, lift hands, shift forward, lower hands.)
2-Circle Push (Shift back, prepare to push, shift forward, push.)
3-Flying Bird (Shift back, open arms. Shift forward, close, palms facing.)
4-Grasp Bird’s Tail (Ward off, Rollback, Press, Push-as in tai chi form.)
5-Reach and Punch (Shift back, palm forward. Shift forward, punch.)
6-Swimming (Shift back, reach. Shift forward, swim.)
7-Wind Through Ears (Shift back, drop fists. Shift forward, strike both ears.)
8-Reach Up, Golden Pheasant on One Leg. (Stance changes to ‘feet parallel.’)
9-Cast Net (Return to ‘Bow Stance’. Perform ‘Casting net’ gesture.)
10-Rub Lower Legs, Look Up, Rub Lower Back. (‘Feet Parallel’.)
11-Turn and Look. Look Up and Down.
12-Swaying Tree. (Shifting, raise less weighted heel, arms swing to ‘hold ball’.)
13-Twisting Tree. (Same shifting as above, arms raised above head.)
14-Phoenix Rising. (Wide Stance. Down center, up. Down side, up. Center, up, etc.)
15-Pat the Tigers (Feet parallel, circle palms as if polishing a table.)
16-Hold Ball. (Standing Meditation.)
17-On Guard. (Left and Right. Standing Meditation.)
18-Hold Ball High. (Hands up above head. Standing meditation.)
19-Hold Ball Low. (Palms facing, belly height. Standing Meditation.)
20- Swing Arms. Knocking @ the Gate of Life. Hip Circles.
21- Patting Body from Head to Feet. (Self-massage.)
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1- Bend and Hang - Standing in Wu Chi, bend forward, knees bent and let the upper body hang from the waist. Relax and release. Let gravity stretch your spine.
2- Turn Head and Hang- In Wu Chi stance, turn head side to side slowly. Let neck relax and head hang forward to stretch the neck.
3- Shoulder Circles- Circle shoulders forward several times, then backwards.
4-Swinging Arms- Swing palms up and forward to shoulder height, turn palms down and let arms fall down and back. Repeat many times with momentum.
5-Knocking at the Gate of Life- Bend knees a little more. Turn torso side to side and let arms flop and hands strike the body at the end of each turn.
6-Hip Circles- Hands on hips. Circle hips around the circumference of the feet several times in one direction, then the other.
7-Side Stretch- Right hand palm up above the head, bend left and relax. Reverse and repeat.
8-Toe Circles- Bend knees and lower your center of gravity. Turn out left toe about 40-45 degrees. Balance on left leg while lifting right foot and circling the toes in one direction, then the other. Change feet and repeat.
1- Both Hands Press Heaven- Wu Chi stance, hands in front of lower abdomen, palms up, fingertips touching. Raise hands up to chest height, elbows out, shoulders down. Turn palms forward and press upwards-forty five degrees-to head height, inhaling. Hands open to corners and circle down to beginning, exhaling.
2- Lifting the Plates- Raise palms up to shoulder height, inhaling. Turn palms down and lower hands to waist height, bending knees and sinking to exhale. Rise and inhale, sink and exhale.
3- Turn and Reach- Keeping knees well bent, palms down in front of abdomen, turn to left, reaching with left hand and inhaling. Return to front, exhaling. Repeat on other side.
4-Join Heaven and Earth- Circle hands overhead to touch thumb and index finger of left and right hand together, inhaling. Arms come down to their full length, then bend over and touch the floor, exhaling. Inhaling up, exhaling down.
5- The Crane- With weight on left leg, raise left arm up, raise right knee and flatten right palm(down) while inhaling. Step into wu chi, shift weight to other leg while lowering arm and exhaling. Repeat on other side. Inhale and lift, exhale and shift.
6- Three Step Opening- Raise palms forward and up to bend elbows and touch shoulders, open elbows to sides, open arms to sides, palms up-inhaling. Return arms to shoulder width in front, turn palms down and lower hands-exhaling.
7- The Phoenix- Bend knees and shift weight to left leg, step right to widen stance. Touch thumbs and index fingers together, bend forward to touch floor, exhaling. Stand up, inhaling. Turn right and go down right leg with hands to right ankle, exhaling. Come up right leg inhaling and turn to center. Down center exhaling, up center inhaling and turn left. Etc.
8- Harvesting Qi- Wide stance, open arms wide and reach up to grasp the energy, inhaling. Sink and lower palms down to waist height, exhaling.
9- Support Heaven- Wu Chi stance. Interlock fingers, palms up. Raise palms above head, turning them upward and raise heels-inhaling. Lower hands to beginning as heels come down, exhaling.
1-Commencement-Hands come up to shoulder height, palms down. Elbows bend and hands come up to face height, palms forward-Inhale. Exhale, lower hands, bend knees,sink.
2-Cast the Net-Shift right, turn left toe out and shift left. Step forward with right heel. Shift to right leg(forward).Circle palms down-waist height- to the left and to the front, extended forward, palms down-chest height. Shift back to the left foot, withdrawing hands, turning ‘in’ to the left side. Exhale, shift forward, casting the net. Inhale-shift back, withdrawing. Reverse feet and repeat.
3Hold Ball-Palms chest height, facing each other. Arms rounded, elbows down. Open arms, inhale. Close, exhale. Shift right, turn right palm down, chest height while turning left palm up, beneath right hand, waist height, as if holding a ball. Inhale. Shift back to center while replacing hands in original position, exhaling. Open arms inhaling, close arms exhaling. Shift left, inhaling, hold ball on the left. Left hand up, palm down, right hand down, palm up. Shift to center, exhaling....etc.
4-Grasp Bird's Tail-Hold Ball on left side, turn left foot out slightly, Step forward with right heel. Shift weight to right foot-forward-raising right hand to chest height, palm towards face. Left hand palm down, chest height with fingers touching inside right elbow. Right palm turns forward, left palm turns up and weight is shifted back to left leg as hands drop down, right palm down over right foot, left palm up in front of belly. Torso turns left slightly, hands move left and circle up to chest height, palms facing each other. Left elbow drops and the heel of left palm comes to inside of right wrist. Shift to the right leg-forward- as the back of the right hand is pressed to the front. Hands open to shoulder width, chest height, palms down. Weight shifts back, hands withdraw. Shift forward and push. Wrists relax, weight shifts back to Hold Ball left. Change feet, repeat on other side.
5-Repulse Monkey-Wu Chi stance-Extend left hand forward, palm up at shoulder height. Inhale and circle right hand back, down and up(to the right) as if to salute. Push right palm forward at chest height while withdrawing left hand, palm up to left hip.Exhale. Turn right palm up, circle left hand back to salute and continue...
6-Punch-Both hands form fists. One at the hip, palm up, the other extended at shoulder height to the front, palm down. Inhale while withdrawing extended fist, palm up at hip. Exhale while slowly extending the other fist to shoulder height, palm down.
7-Cross Hands-From Wu Chi stance-cross wrists, palms in and raise arms up, turning palms out and uncrossing wrists above head as you inhale, lower arms, exhale.
8-Clouds-From Wu Chi-turning torso slightly to the left, the right hand circles up to the left, palm in. Turning right, the palm turns out as the hand circles down to the right side. Reverse ‘right’ and ‘left’ and repeat several times. Non-specific breathing.
~ Tai Chi Play (-Seated Taiji-) ~
Seated on a chair, back gently straightened. The feet are shoulder width apart. Palms down on the thighs. Imagine a string suspends you from the crown and cultivate a feeling of the back of the head being gently pulled upward. The chin drops, slightly. Place the tip of the tongue, softly, against the roof of the mouth. Breathe through the nose, slow and soft. Allow the belly to expand while inhaling. Feel it relax and deflate as you exhale. Slow the breathing, gradually lengthening the breaths. Gently. Quietly.......
1 -Turn Head- Keeping the chin slightly down, turn the head slowly to the left, then to the right, as if looking behind. 4 to 8 times each side. Don't move the body, only the head and the eyes. Hang the head forward, let gravity gently stretch the back of the neck. Relax the shoulders, as well. Then, return the head to the upright position.
2 -Shoulder Circles- Sitting upright, chin slightly down, raise the shoulders up, rotate them back, down, forward and up, several times. Then, rotate them in the opposite direction several times.
3 -Bend Forward- Sitting upright, palms down on knees, take a deep breath in, (belly expands) and breathing out the mouth as if blowing out a candle, lean forward and relaxing the neck- take a little weight on the hands and arms. Breathe in through the nose as you sit up, slowly- breathe out the mouth as you lean forward. 3 to 8 times.
4 -Raise Hands- Sitting upright, the arms hang relaxed beside the thighs. Raise the hands (palms down) extended to shoulder height. The elbows bend and the palms face front. Relaxing shoulders, lower arms and hands to hang by the thighs, as the beginning. Inhale raising hands, exhale to lower hands. Soft and slow. 4 to 8 times.
5 -Withdraw and Push- Raise hands, palms up, extended forward, chest height. Withdraw elbows and palms. Rotate palms to face forward and gently ‘push' both hands forward, relax wrists to extend fingers, palms down, and turn palms up again. Withdraw elbows, rotate palms forward and repeat several times. Inhale while withdrawing and rotating forward. Exhale while pushing, extending fingers and turning palms up. Do NOT lean forward while ‘pushing.'
6 -Crane Lifts Wing- Sitting upright, arms relaxed, hands hanging beside thighs, raise one hand above the head, palm up, as the lower hand is held palm down. Lower upper hand, relaxing lower wrist as well. Reverse, raising opposite hand while ‘flattening' lower hand. Inhale raising hand, exhale lowering. 8 to 16 times.
7 -Turn and Reach- Raise hands, palms down, extended forward at chest height. Drop the elbows, slightly. Turn slowly to the left, reaching with the left hand to the side and slightly to the rear. Return slowly to the front, returning the hand as well. Turn right, reaching to the right side and slightly to the rear. Inhale turning, exhale as you return to the front position. Watch the hand. Keep the chin slightly down. Soft. Slow. Breathe from the belly. 8 to 16 times. (Breaths).
8 -Join Heaven and Earth -Sitting upright, arms relaxed, hands hanging beside thighs. Slowly raise hands up to head height, palms forward as thumbs and index fingers touch, creating a ‘triangle' between the hands. Lower the hands down to chest height and lean forward, placing the elbows against the knees. Let the hands relax and seperate slowly, returning to hang beside the thighs as you sit up, slowly. Inhale, raising the hands to head height. Exhale, lowering the hands and bending forward. The Golden Smile -Sit upright. Palms down on knees. Close your eyes and relax all the face muscles. Breathe slow and deeply into the belly. Let a gentle smile shape your lips. Breathe it in and feel it expand from your belly, filling you with a Golden Light...........
Chen Wei-Ming-Disciple of Yang Cheng-Fu
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