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Tai Chi Qigong

The beginners guide to


Easy to Learn Easy to Perform For all Ages
* Enables you to practise
* Assists control of Weight gain/loss
* Reduces Stress
* Improves Concentration and Intuitive Abilities
* Improves overall Health
* Increases Energy, Agility and Flexibility
* Loosens and Strengthen Joints and Muscles
* Helps balance the emotions
on your own
Some benefits of Go Chi i
Boz Odusanya
You Are Cordially Invited To Visit: www.tai-chi-world.com
Relieve Stress and Develop Chi in Just 20 Minutes a Day
with the 'Chi' Secrets to Tai Chi and Qigong!
Go Chi i
Copyright 2010 Acu Media Books
PDF Book Version - All Rights Reserved
No Part of this publication may be used or produced
without written premission from Amhed Odusanya (the Author)
The techniques, ideas and suggestions in this e-book
are not intended as a substitute for proper medical
advice. Any applications of the techniques, ideas and
suggestions in this e-book are at the readers sole
discretion and risk.
CAUTION
2
This e-book is best used as a study aid with the Online Tai
Chi course or my workshops. However, it can also be used
independently as a brief introductory guide to Go Chi-i.
For information of the Online Tai Chi Course please visit:
www.taichi-tuition.com/taichi
Please note....
3
Contents
Preface . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5 . 6 . 7
The Body Posture Shapes . . . . . . . . . . . . . . . . . . . . . 8 . 9 . 10 . 11
Alignments of the Knee . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
The Centre . . . . . . . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . . . . . 12
The Three Stages of Floating & Releasing . . . . . . . . . . . . . . 15 . 16
The distribution of weight under the foot . . . . . . . . . . . . . . . . . . . . 13
Start of Go Chi - i . . . . . . . .. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17
1. Beginning step and regulating breathing . . . . . . . . . . . . . 18
2. Opening the chest . . . . . . . . . .. . . . . . . . . . . . . . . . . . . . . 19
3. Dancing with the rainbow . . . . . . .. . . . . . . . . . . . . . . . . . 20
4. Separating the clouds with swinging arms . . . . . . . . . . . . 21
5. Step back and repulse monkey . . . . . . . . . . . . . . . . . . . . 22
6. Rowing the boat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23
7. Supporting a ball in front of the shoulder . . . . . . . . . . . . .
24
8. Turning the body to gaze at the moon . . . . . . . . . . . . . . . 25
9. Turning waist & pushing palm . . . . . . . . . . . . . . . . . . . . . 26
10. Wave hands like clouds . . . . . . . . . . . . . . . . . . . . . . . . .27
Completion of the 10 exercises of Tai Chi Qigong . . . . . . . . 28
Chart of 10 movements . . . . . . . . . . . .. . . . . . . . . . . . . . . . . . . . . 29
Miscellaneous . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30
4
Please read first the sections on:
1) The Body Posture Shapes
2) The Centre
3) Even weight distribution

4) Alignment of the knee

5) Floating and Releasing

Now you have read the above articles, start learning and practising the Go
Chi i (Tai Chi Qi Gong)
This type of qigong can be practised indoors and outdoors. A quiet and
peaceful environment should be chosen with good air circulation. Avoid
practising outside at times of severe weather such as
thunderstorms or days with high smog alerts and strong
winds.
We will be doing a variety of three
types of breathing throughout these
qigong exercises:
1) Natural breathing
2) Buddhist breathing (abdominal)
3) Taoist breathing (abdominal)

WHERE TO PRACTISE:
BREATHING:
Please read the following carefully in order to maximize the benefits of this qigong
5
The best breathing to use with all these exercises is the natural breathing
which is your normal cycle of breathing. You inhale through your nose and
exhale through your mouth, however, if you have a cold or blocked nose,
breathe through the mouth as the breathing must always feel comfortable for
you. Never strain the breathing by breathing in or out too much or holding the
breath. If you force the breathing it will cause your chest to hurt, make you
dizzy and make the exercises feel unpleasant. Over time the breathing will
naturally extend its duration in length. Abdominal breathing is breathing
using your diaphragm.
Both the Buddhist and Taoist breathing are advanced techniques
and should not be attempted unless supervised by a competent instructor.
Abdominal breathing (Buddhist) is the movement of your diaphragm which
will expand your lower abdomen during the inhale and deflate your lower
abdomen during the exhale. The Taoist way is the reverse technique: the
movement of your diaphragm which will expand your upper abdomen during
the inhale and deflate your upper abdomen during the exhale.

Come to the session with a positive attitude. Before you begin the session try
to close the mind down, as if going to sleep. This is to help you feel relaxed
and with a calm mind. When practising the qigong use concentration on
making the movement smooth and continuous, listening to the sensations
produced by the movements, such as joint alignment, and pressures created
in and around the body. However, over-concentration can lead to
headaches. Remember you are in control of your own development within
the practice.
Remember the 70% rule. This is that you only put 70% of your overall
physical exertion into the training. This is because if you physically exert
yourself to the maximum your muscles will become tensed (contracted), you
will distort the alignments of the body and also reduce efficient blood flow
circulating around the body. Also, the required sensations produced from the
qigong will be masked with the tension of the body.
CAUTION:
MENTAL ATTITUDE:
Please read the following carefully in order to maximize the benefits of this qigong
6
Please read the following carefully in order to maximize the benefits of this qigong
DISCOMFORT AND PAIN:
THINK:
GETTING STARTED:
At first you might feel a bit of discomfort when doing the exercises if you are
not used to exercising. However if the discomfort is too much then build up the
exercises slowly (such as 3-4 repetitions, or shorten the practice session). A
session lasts for approx 10 -25 minutes. If you feel pain while doing any of the
exercises doing it. The exercises are very gentle and should not
produce any pain. are you overdoing the exercise; such as wrong
alignment of posture/joint, over stretching, over breathing, tensing the
muscles too much?
This qigong is very effective and easy to learn. Practise each exercise in
succession; add a new exercise at least every 2-3 sessions. Over time you
will refine the exercises and feel and understand them more clearly. You can
repeat the amount of repetitions of each exercise as much as you want, time
permitting.
If you are able to practise on a daily basis or every other day you will see good
results over time. If you are a busy person, then try and fit some of the qigong
in whenever you can. When practised regularly, most people will be able to do
the exercises with a basic understanding of all 10 movements within three
weeks. You should start to see some results if you practice this qigong
exercise on a daily basis for three months.
After finishing a session you should feel relaxed and ready to take on the day.
Safe and happy training,
Boz Odusanya (Tai Chi Instructor)
STOP
7
The Upright Stance
A - Feet approx shoulder width apart. The toes
appear to be slanted inwards, feet parallel on the
outside. The weight should feel evenly distributed
over the whole feet area.
B - The knees are slightly bend. The knees should
NEVER go beyond the front of the feet (toes).
C - The pelvis rotates under slightly.
D - The shoulders relaxed naturally down the back.
E - The chin tucks in slightly. This is to help the neck
to be straighten.
F - The head is upright. It is as though it is being
suspended by a piece of string.
NOTE: Arms hang relaxed by the side of the body
G
A
B
C
D
E
F
G - When the pelvis rotates under fully the spine is opened
(Therefore the back over time appears straight from the neck to
the sacrum). When the pelvis rotates the knees will bend slightly
forward (remember do not let the knees go beyond the toes).
When the pelvis is rotated under, you should feel an increase of
weight felt under the feet evenly distributed.
The Body Posture Shapes - Upright stance
All Illustrations and text on page Copyright 2010 Acu Media Books
8
Most of the postures within Tai Chi Qigong are characterised by the use of the Posture
shapes. These are the 1) the upright stance, 2) the bow, 3) the canoe, 4) the How
Please note: These posture alignments are guidelines for the beginner. In some parts of the Tai
chi and Qigong the alignment appear not to be adhered to, this is because later in ones
development the alignment works clearly and effectively in the background, so therefore the body
starts to work with the stretches of the muscles (like a suspension bridge).
Half Upright
When is
in this position we call it
t he Hal f Upr i ght .
Therefore a half upright
can be joined on the
other side of the body
with the Bow, Canoe,
How etc.
one of the sides
centre line
A
r
m
s

f
r
o
m

a
b
o
v
e

l
o
o
k

l
i
k
e

t
h
e

b
o
w

s
h
a
p
e
fig 2
The Body Posture Shapes - The Bow
shoulder height
Arms no higher than
measured
from the centre
of each foot
Feet flat on
the ground
Centre Line
C
e
n
t
r
e

l
i
n
e
The body is upright as if being
suspended by a piece of string, chin
tucked in slightly.
heel
sole
flat on
ground
The outside of each foot is
parallel with each other .
Looking from above feet
appear t o be t urned
inwards.
Legs never straighten
completely, always a slight
bend.
Knees slight outward
deviation.
Knees should never
extend beyond toes
All Illustrations and text on page Copyright 2010 Acu Media Books
All movement is around the
vertical central line (usually
spirals). Never stray too far from
centre line. (This is to maximise
the intensity of the deep
sensations of the body).
9
The Bow Stance
The arms are no higher than the
shoulder height of the body (fig 1), the
arms always have a slight bend at the
elbows. Ideally, both of the hands should
be at the same height.
The bow seen from above looks like the
shape of a bow (fig 2).
fig 1
Several reasons for perfecting the posture shapes:
?Minimise the contraction of certain muscle groups.
?Maximise relaxation/ stretch of certain muscles.
?Detect by sensation certain muscles to benefit the postures.
?Minimise the possibilities of injuries due to over stretching.
Half Bow
When one of the sides is
in this position we call it
the Half Bow. Therefore
a half bow can be joined
on the other side of the
body with the Canoe,
How, Upright etc.
The Canoe
c
e
n
t
r
e
-
l
i
n
e
We are only interested in the
front part of the canoe
Range of movement (fig.3). This range is all that is
needed when doing the Taiji Qigong or Tai chi form.
This maximises the active stretches.
Several reasons for the posture shapes are to:
?Minimise the contraction of certain muscle groups.
?Maximise relaxation/ stretch of certain muscles.
?Detect by sensation certain muscles to benefit the postures.
?Minimise the possibilities of injuries due to over stretching.
All Illustrations and text on page Copyright 2010 Acu Media Books
The Body Posture Shapes - The Canoe
centre-line
fig 3
c
e
n
t
r
e
lin
e
10
H
a
l
f

C
a
n
o
e
When one of the sides is
in this position we call it
t he Hal f Canoe .
Therefore a half canoe
can be joined on the
other side of the body
with the Bow, How,
Upright etc.
All Illustrations and text on page Copyright 2010 Acu Media Books
The Body Posture Shapes - The How
11
Several reasons for the posture shapes are to:
?Minimise the contraction of certain muscle groups.
?Maximise relaxation/ stretch of certain muscles.
?Detect by sensation certain muscles to benefit the postures.
?Minimise the possibilities of injuries due to over stretching.
The How
The how looks like someone is holding their hands up to surrender or when one of the
either sides is lifted into this position it looks like a Red Indian Greeting.
When is in this position we call it the Half How. Therefore a half how
can be joined on the other side of the body with the Bow, Canoe, Upright etc.
one of the sides
Finger tips approx height
of top edge of the ear
Half How
includes waist & hips
The CENTRE area
The Centre MUST always move first in any direction
Skeletal region
ANALOGY: A length of wood with a mark in the
centre, move the wood in any direction from the
centre - the wood will move as a complete unit.
Now - Imagine the piece of wood is a piece of
flexible rubber, when the centre is moved the
rest of the rubber will move, however it will
have a bit of a time lapse, because the rubber
will stretch and distort. This is how we want the
human body to move, so that it can produce
waves going through the body.
REMEMBER the main component to assist
waves in the body is the Centre initiating all
movement.
The intermediate level of Tai chi is when the person is able to make the centre the
initiator of all movements in Tai chi (up; down; left; right; sidewards; twisting etc. In any
three dimensional situation)
The Yi (mind) initiates the centre to
move first in all movements of Tai chi
or Tai chi Qigong.
The centre is the hips and waist
(within that region).
The Centre is like the axle on a wheel, it is the main hub of the body. The Centre
moves first before any movement of the trunk and outer limbs of the body.
Body region
12
Even weight distrubution.
13
It is important that on every movement
that you sense that the body weight is
detected evenly over all the foot. In any
exercise, form or partner work you must
always adhere to the above principle. If
the foot detection is to one side of the foot,
then to rectify this problem adjust the
pelvis area.
The even contact on the floor by each foot
is corrected by the adjustment of the knee
and the pelvis (hip).
Feet flat on ground - Both feet (the pads
under the foot) are flat on the ground, try
to feel for the pads under the foot (fig. 2)
Even distribution weight
under the foot.
In practice of any Tai Chi/Qigong, always look for the foot to
have even contact under the foot. This takes a focused
concentration on the practitioner. This develops the mind to be
able to identify (become sensitive) to the small changes of the
muscles and alignments of the skeletal bones. Constant
practice of this method will influence the mind to move to the
foot before a muscular/skeletal movement has been initiated.
fig. 2
Alignments of the Knee.
14
At an early stage it is important the alignment is as accurate as possible. Give full concentration to
the precise alignments at this early stage. With the correct alignments the Tai Chi postures will
without a doubt improve positively overtime.
It is important to have correct alignment because it aids:
The improvement of the movements and postures of the Taiji.
The smooth transport of Qi and fluids throughout the lower and upper body.
To strengthen the bones and muscles.
To support and develop flexibility in the lower body.
When the knees and feet are in the correct alignment, this will nullify the forces exerted on the body.
Therefore, the forces transfer safely through the bones and are routed into the ground.
If the alignments are accurate and precise, the practitioner will start to become aware of pressure
building slowly under the feet, and then around the waist. Shortly afterwards an awareness of the
muscles (stretching) in the lower body will become clearly felt.
?
?
?
?
Incorrect (at Level One)
(Feet slanted outwards)
d
Incorrect (at Level One)
(Knees bending inwards too much)
c
Knees extend too far over the toes
e
Knees are locked straight
f
?
?
?
?
?
?
?
Knees are incorrect when aligned inwards
(either on one side or both in the upright
posture) (fig c)
Feet are incorrect when slanted outwards (fig d),
the feet are also incorrect when slanted too
far inwards.
The feet are incorrect if the practitioner puts
weight on uneven parts of the foot, for example,
on the side of the foot, or on the heel.
Knees are incorrect when they go beyond the
toes (fig e), the knees are also incorrect when
they are lock and the legs are straight (fig f).
?
?
?
Knees are in line with feet (fig a), with a slight
outward intent with the knees.
Feet are flat on the ground.
Knees never go beyond the toes (fig b).
However, the knees are correct as long as the
knees do not lock. Therefore, if there is a little
bend in the knees this is allowable when
practitioner is on level two (Intermediate).
Feet flat
on the
ground
Knees in line with feet
(slight outward intention with knees)
a
Feet flat
on the ground
Knees do not extend over the toes
b
Incorrect Alignment of the lower body
Correct Alignment of the lower body
USEFUL TIP: When doing a movement such as swing arms, Touching the rainbow etc Image that your feet above to
the knees is set in concrete. Therefore the knees do not move. HOWEVER .. The knees can move slightly, do not
lock the knees.
- - - It is wise to practice daily - - -
A. Body upright (like head being suspended
from a string above):
Breathe OUT for as long as is comfortable
STAGE 2: Release and sink LOWER body
down. Pelvis rotates under - with knees slightly
bent
Continue by breathing NORMALLY
STAGE 3: Release and sink UPPER body
down on top of LOWER body,
Release shoulders - chest etc.
Normal breathing, remain in this position for a
while - Body in a fully compressed state.
These are the fundamental instructions for developing the internal forces within the
body. We can call these the 1 - 2 - 3 stages (There are 5 stages in total, but to avoid
confusion it is better initially to get a concrete understanding of the first three
stages).
The three stages are:
Stage 1: Body floats - The lower body pushes into the upper body, the upper body
floats. Inhalation of the breath initiates the beginning of stage one.
Stage 2: Releasing of the lower body. The lower body separates from the upper body.
Let gravity allow the lower body to drop. Exhalation of breath accompanies stage 2.
(Remember NOT to force and elongate the breath)
Stage 3: Releasing of the upper body onto the lower body, gravity assists. This
completes the full compression of the body. Usually at this point the breath goes into
natural breathing, which means forget about the breathing and breath normally. (Do
NOT hold the breath at any time).
The three stages are used within all exercises, Qigong, Tai chi form, Pushing hands
etc.
The three stages of floating & releasing within the Tai Chi
(Beginners Stage)
All Illustrations and text on page Copyright 2010 Acu Media Books
feet
shoulder
width
apart
U
P
P
E
R
L
O
W
E
R
CENTRE
LINE
CENTRE
LINE
Pelvis
rotate
A
S
T
A
G
E

2
S
T
A
G
E

3
The outside of each foot is parallel with
each other . Looking from above the
feet appear to be turned inwards.
15
The three stages of floating & releasing within the Tai Chi
All Illustrations and text on page Copyright 2010 Acu Media Books
B
S
T
A
G
E

O
N
E
Hints: When practicing, build up slowly from 1 minute up to 5 minutes.
not force the breathing - always be gentle and non forceful on the breath.
The exercise should not feel too strained - it is to feel relaxed, however, at
the same time putting effort into: a) turning the pelvis, aligning knees
outwards with the foot so that the knees are not collapsing inwards: b) the
compressing of the upper body on the lower body, c) feeling the upper body
float.
This exercise can be done while waiting at the bus stop, waiting in queues
etc
Do
B. Breathe IN for as long as is
comfortable
STAGE 1:
Raise/push the LOWER body upwards,
into the UPPER body (upper body does not
move)
Raise (float) the UPPER body - (feel as
though you are floating upwards).
16
Go Chi i
Tai Chi Qigong
Lets get started........
17
(ii)
1. Beginning step and regulating breathing
This exercise can help to improve cerebral function, reasoning and memory
(A) Raise arms to shoulder height:
breathing IN
raise body
draw arms up to shoulder height and width
(i) (ii) (iii)
palms face down
remember sequence - shoulders, elbows
then wrists
(i) (iii)
(B) Return arms to sides:
breathing OUT
sink body down with knees slightly
bent
drop shoulders, elbows then wrists
(iii) (ii) (i)
palms face downwards
All Illustrations and text on page Copyright 2010 Acu Media Books
18
(A) Raise hands to shoulder height:
breathing IN
raise body
draw hands up to shoulder height and width (make the
BOW shape posture (i) (ii)
palms face down.
remember sequence - shoulders, elbows then wrists
This exercise has the good effects of increasing the breathing ability and the movement of Qi and blood.
This improves the functions of heart and lung through the opening and closing of the chest and the
upward and downward diaphragm movements. Good for fear, short breathing, insomnia, dreaminess,
forgetfulness, asthma.
2. Opening the chest
(i)
(ii)
Arms lower than
shoulder height
(B)
breathing OUT
Reverse sequence to (i)
All Illustrations and text on page Copyright 2010 Acu Media Books
19
(i)
3. Dancing with the Rainbow
Hand above
top of head (Bahui)
Weight on
this leg
(ii)
H
I
P
rotate hips as much as
comfortable. REMEMBER..
to keep the alignment.
Turn to left: fig (ii)
Breathing OUT
transfer body weight to right leg
keep knees slightly bent
extend left arm out to left side at shoulder height
left palm up
turn head to left
eyes focus on extended left palm
rotate waist (hip) horizontally
curve right arm over head
right palm faces down above center of head
return to NORMAL breathing
Turn to right, and do same movements
as the left side.
Raise arms : fig (i)
breathing IN
raise body
draw arms straight up fully extended
palms facing upwards
The muscle groups at the back of shoulder and lumbar regions often suffer from sprain and pain due
to improper postures. The gradual and gentle stretching and contraction of this step actively improve
the blood circulation and lymph circulation of the muscles, remove muscle fatigue and decrease the
fat deposit. This step also has good effects in improving the range of motion of joints, elbow and
wrist; it is a good step for the prevention and cure of sprains of lumbar and shoulder muscles, spinal
problems and periarthritis of shoulder (Frozen shoulder).
All Illustrations and text on page Copyright 2010 Acu Media Books
20
4. Separating the clouds with swinging arms.
(i)
This is a good step in preventing arthritis around the shoulder joints because of the large circular
movement of raising and lowering which has the effect of expanding the movement of the shoulder
joints; it also improves the knee joints and breathing functions by the gradually lowering and
straightening of the knees and the exercises of the thoracic muscles.
Turn palms: fig (iii)
keep wrists crossed
turn palms to face downwards
raise arms above head
Separate hands: fig (i)
breathing OUT
draw hands apart
All Illustrations and text on page Copyright 2010 Acu Media Books
(iii)
(ii)
Cross hands: fig (ii)
turn palms so that they face up
fingers facing front
cross hands right over left at wrist
Raise palms:
breathing IN
raise body slightly
raise the arms until palms at chest level
21
5. Step back and repulse monkey
Reverse routine to go on other side.
draw hands apart
arms fully extended up and out
keep elbows slightly bent
keep shoulders relaxed

draw both arms up to shoulder height (approx) fig (ii)
breathing IN
It has the function of expanding the thorax and hence it is able to prevent and cure illness of the
above joints and to regulate and improve breathing function.
(i)
(ii)
(iii)
(iv)
Palms down
Turn waist and breathing OUT moving
weight onto right leg.
Left arm to make shape ('How' Red Indian's
salute) fig (iii)
Pull right arm back
Left arm goes to the front. fig (iv)
All Illustrations and text on page Copyright 2010 Acu Media Books
22
6. Rowing the boat.
(i)
(ii)
(iii)
(iv)
This step regulates the mind, breathing and energy through the harmonious movements of all the
joints of the body,
Cross hands: fig (ii)
Pull both arms up. Fig (ii) while breathing IN
Make fists (fists very loose, not tight)
Continue to lift fists up to head height. fig (iii)
breathing OUT
Arms drop while hands open. fig (iv)
raise the arms until palms at chest level
All Illustrations and text on page Copyright 2010 Acu Media Books
23
7. Supporting a ball in front of the shoulder
Turn left:
turn body from waist toward left
breathing IN
extend right arm up until shoulder height
right palm face up
raise the right heel
Lower heels:
lower heels to floor
breathing OUT
turn right palm downwards
sink body down with knees slightly bent
turn body from waist back to center
draw right arm down to thigh
Lift heel and pivot on toe
This step can get rid of the fatigue and strain of the lumbar and back muscle groups and increase
their contraction and extension functions. It has definite good effects in the prevention and cure of
shoulder periarthritis, problems of cervical and lumbar vertebrae, and in the improvement of breathing
functions.
Turn right:
turn body from waist toward right
breathing IN
extend left arm up until shoulder height
left palm faces up
raise the left heel.
Lower heel:
lower heel to floor
breathing OUT
turn left palm downwards
sink body down with knees slightly bent
turn body from waist back to center
draw left arm down to thigh
Repeat 6 times
All Illustrations and text on page Copyright 2010 Acu Media Books
24
8. Turning the body to gaze at the moon.
This step is basically similar to the previous step and has good effects for the various joints and
muscles in the shoulder, neck and waist. It can also improve the breathing function and hence can
prevent and treat periarthritis of the shoulder, hyperosteogeny of cervical and lumbar vertebrae,
fatigue and injury of lumbar and back muscles, chronic tracheitis. Those who often suffer from the
above problems should practice repeatedly.
Periarthritis - inflammation of tissues around a joint.
Hyperosteogeny - excessive bone ddevelopment.
Tracheitis - is a bacterial infection of the windpipe
(trachea).
Turn left:
breathing IN
raise body slightly
turn body from waist towards the left
fully extend both arms up and toward left
keep elbows slightly bent
relax shoulders, elbows and wrists
turn head to look at left palm
Face front from left:
breathing OUT
turn body from waist back to center
sink body down with knees slightly bent
draw arms down and front in line with thigh
palms facing each other hip width apart
Turn right:
breathing IN
raise body slightly
turn body from waist towards the right
fully extend both arms up and toward right
keep elbows slightly bent
relax shoulders, elbows and wrists
turn head to look at right palm
Face front from right:
breathing OUT
turn body from waist back to center
sink body down with knees slightly bent
draw arms down and front in line with thigh
palms facing each other hip width apart
Repeat 6 times
All Illustrations and text on page Copyright 2010 Acu Media Books
25
9. Turning Waist & Pushing Palm
Draw palms to the waist, making loose fists, facing
upwards
Push to left:
turn right palm facing forwards
turn body from waist toward left
breathing OUT
push right hand to left at 45 degree and up to chest level
Return to center:
turn right palm making into a fist, facing upwards
turn body from waist back to center
breathing IN
draw right fist to waist at right side
Repeat 6 times
Push to right:
turn left palm facing forwards
turn body from waist toward right
breathing OUT
push left hand to right at 45 degree and up to chest level
Return to center:
turn left palm making into a fist, facing upwards
turn body from waist back to center
breathing IN
draw left fist to waist at left side
The turning waist movement strengthens the movement co-ordination of the muscle groups and
joints of the waist and hip, hence this step has definite usefulness in the prevention and cure of
lumbar muscle strain, and in improving the functions of lumbar vertebrae and reduce problems of
lumbosacral joint. Pushing palm strengthens the movement co-ordination of cervical and thoraxic
vertebrae, and shoulder and elbow joints.
All Illustrations and text on page Copyright 2010 Acu Media Books
26
10. Wave hands like clouds.
Regulates the mind, breathing and energy by circulating the Qi in the left and right directions.
Raise left arm to chest level, palm facing body
Drop right hand to waist level, palm facing body
Turn to left:
turn body from waist toward left
breathing IN
allow arms to follow turn
Switch positions of your arms:
raise right arm to chest level, palm facing body
drop left hand to waist level, palm facing body
keep elbows slightly curved
Turn to right:
breathing OUT
turn body from waist toward right
allow arms to turn with waist
Switch positions of your arms:
raise left arm to chest level, palm facing body
drop right hand to waist level, palm facing body
turn to left again
Repeat 6 times
All Illustrations and text on page Copyright 2010 Acu Media Books
27
All Illustrations and text on page Copyright 2010 Acu Media Books
At this time stand upright and take a deep in breath while lifting the hands up to
shoulder level,
when breathing out let the arms/hands return to the side. Repeat 6 times.
After the 6 times stand still for approximately 4 - 10 minutes listening for any
bodily sensations produced by the exercises.
Completion of the 10 exercises of Tai Chi Qigong.
28
T
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&

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w
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i
n

t
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T
a
i
j
i

(
B
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g
i
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S
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)
feet
shoulder
width
apart
U
P
P
E
R
L
O
W
E
R
CENTRE
LINE
CENTRE
LINE
Pelvis
rotate
1
2
(i)
1. Beginning step and regulating breathing
5. Step back and repulse monkey
6. Rowing the boat.
7. Supporting a ball in front of the shoulder
8. Turning the body to gaze at the moon.
9. Turning Waist & Pushing Palm
(i)
(iii)
(ii)
4. Separating the clouds with swinging arms.
(i)
3. Dancing with Rainbow
Hand above
top of head (Bahui)
Weight on
this leg
(iii)
10. Wave hands like clouds.
(i) 2. Open arms to open chest
All Illustrations and text on page Copyright 2010 Acu Media Books
29
Please visit to purchase
the complete Go Chi I (Taichi qigong) video DVD
www.tai-chi-world.com
The Video DVD includes:
Screens from the Go Chi i DVD
Part 1 - The 10 movements of Go Chi i
Part 2 - The eight Kinetic movements of the Go Chi i ( Ward off, Rollback,
Press, Push, Pull back, Split, Shoulder)
Warm up exercises to loosen the body before starting the Go Chi i.
Explanations with illustrations, video instruction etc on the correct
alignments and movements of the body.
Explanation of the internal waves created in the body and the vertical circle.
Includes a complete meditation.
30
31
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