Qi Gong Health Exercises Classroom

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This is a support classroom for my Qi Gong Health classes that I teach in Sydney Australia. The below are lists of the movements of the forms taught to help my students learn the Qi Gong Sets,
enjoy, Stephen Procter

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Warming Up Your Body

It is important to fully prepare yourself both physically and mentally before performing your Qi Gong exercises. Warming up your joints and ligaments will help you avoid physical injury through increasing the blood flow in your body whilst concentrating and exercising your Mindfulness of your posture and movements will prepare you mentally so that it will be easier to quieten your mind and allow you to relax. These warm-up exercises should not only be done physically but with your full attention to their feeling and flow, sensations involved and to your changing balance.


Qi Gong Posture

Beginning PostureTo perform the Qi Gong Health Exerises it is necessary to create a correct posture which you maintain throughout your exercise period. This will encourage circulation, concentration and remove that sleepy feeling you may get while performing a relaxing exercise. After all it’s not until we start to learn to relax that we discover how tense we really are, these posture will make you comfortable and balanced creating a framework that will help you relax and let go of life’s tension.
To begin stand with your feet parallel, shoulder width apart and slightly bend your knees. Tuck your chin in slightly towards your neck, so that you get a slight stretch of the back of your neck, don’t tilt it so far in that it affects your breathing. Think of the crown of your head pulling upwards to stretch out the spine, focus your eyes at a 45 degree angle in front of you, not looking around. Now tilt your pelvis forward turning your tail bone up and under, do this gently whilst still keeping the spine straight, as if one disc is stacked on top of another.
Tilting the chin and turning the tail bone under will gently stretch the spine increasing the energy flow in your body. It will also change your central balance from backwards to in-between your feet. Next circle your shoulders up and back then let them fall straight down, hands by your side, palms facing backwards, and relax. Take a deep breath in the slowly let it out feeling all the days stress going out with it. Take another deep breathe in then let it out slowly again, feeling your body relax.
Remember pain and tension in your body go hand in hand, when you let go of the tension and allow your body to relax the pain also leaves with the tension. Be aware of what standing feels like, the balance of your body, the pressure of your feet on the floor, relax into that presence. Maintain this posture throughout the form, the feet move but the body stays upright and balanced, the tail bone stays tucked under.
This posture will instil alertness and keep away any sleepiness during your practice, through stretching the spine you are exciting the nervous system and encouraging the flow of energy. If at any time you feel sleepy whilst doing these exercises check your posture to make sure you’re not slumping.

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Class Qi Gong Movement Lists

Printable PDF Version of all Qi Gong Movements'CLICK HERE'


Qi Gong 18 Movement Health Form

This set of movements has been developed from the 18 movement Qi Gong Health Form, as an aid to learning the names have been changed into a story to make the movements easier to remember.

1. Mist Rising in the Morning 10. Mist Rolling over the Water
2. Opening to The Sun 11. Children Slashing Water
3. Put the Sun into the Sky 12. Children Pushing Playfully
4. Part the Clouds, See the Sun 13. Startled Birds Fly into the Sky
5. Riding the Bike to the Lake 14. Birds Fly Away into the Distance
6. Rowing the Boat on the Lake 15. The Sun Circles the Earth
7. Lifting the Sun back into the Sky 16. Children Bouncing Balls
8. Lifting the Moon into the Sky 17. Mist Sinking in the Horizon
9. Walking by the Lake in the Moonlight18. Sun Setting over the Horizon


Qi Gong 12 Movement Energy Form

The first 5 movements of the set have been developed to build up Qi, the next 4 movements are to circulate the Qi, the last 4 are designed to push the Qi through the meridians.

1. Beginning Qi Gong
2. Diaphragm Breathing
3. Flying Swallow
4. Pushing the Sky
5. Sinking / Floating
6. Grinding Stone
7. Expanding / Contracting
8. Hands Like Clouds
9. White Crane Cools its Wings
10. Cleaning Meridians Arms
11. Cleaning Meridians Body
12. Cleaning Meridians Head
13. Cleaning Meridians Torso
14. Washing the Face

Detailed Posture Explanation


Qi Gong 8 Movement Mobility Form

This set of movements has been developed to increase mobility throughout the body through deep relaxation and expanding and contracting during each movement.

1. Beginning Qi Gong
2. Opening the Chest
3. Pressing the Side
4. Circling the Ball
5. Pushing & Praying to the Sky
6. Bend Right, Bend Left
7. Bend to Centre, Circle the Ground
8. Sinking / Floating


Qi Gong 8 Direction Forms

This set of movements has been developed to increase strength, coordination, balance, flexibility. No.2 also opens and closes the upper, middle and lower dun tien

1. Monkey Running Method
2. 9 Turn, 3 Dun Tien, Open Close Method


Qi Gong Step Back Methods

This set of movements has been developed to Qi flow through specific meridians for increased health. It also increases awareness, strengthens supporting muscles and develops into deep meditation. Stepping backwards helps repair injuries by relaxing the muscles that are usually engaged and strengthen others that are rarely engaged during movement.

1. Strong Health Method 4. Strong Lung Method
2. Strong Kidney Method 5. Strong Liver Method
3. Strong Spleen Method 6. Strong Heart Method


Qi Gong Stationary Methods

These individual movements have been designed to build up, circulate and feel Qi throughout the body.

1. Standing Method Hands High 4. Circling Palms Method
2. Open Close Method 5. Standing Method Hands Low
3. Energy Ball Method 6. Sinking Floating Method

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Qi Gong Seated Meditation Methods

This set of movements has been developed to increase mobility throughout the body through deep relaxation and expanding and contracting during each movement.

1. Deep Relaxation 4. Greater Heavenly Cycle
2. Expanding & Contracting 5. Stationary Open / Close 3 Dun Tien
3. Lesser Heavenly Cycle 6. Open Window Method



quoteI recently injured my knee and was unable to do my usual exercises of running and Tai Chi.
Stephen's exercises in Qi Gong Health Exercises, which I did with him personally and then later with the website video, were wonderful in getting me started again in the right direction to heal and recover. They are gentle and relaxing while also encouraging a return to balance, weight bearing and strength, and flexibility.
As a physiotherapist, I recommend them and Stephen's careful approach to individual healing and well-being.

Dr. Diane Gosden (PhD).unquote
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