Level 1: The 4 basic exercises
This level works to bring external Qi from the void of the universe into the superficial layers of the body (skin and fascia, plus superficial layers of the cells).
These simple exercises can really boost your well-being. Benefits include improved strength, flexibility, improved Qi flow throughout the whole body.
1. Squats
Squats open and stretch the spine, kua (groin area) and pelvic girdle. The movement of squatting and standing can promote the Qi and blood flow of the whole body. It is also specifically beneficial for conditions of the lower back and lower limbs.
2. Stretching Qi
Stretching Qi facilitates the movement of Qi accross the upper body and organs, and release Qi blockages in the arms, shoulders and neck. The movement of opening and closing the shoulders and arms promotes Qi flow in the area from the chest up, and strengthens the gathering and dispersing of Qi in the area.
3. Bow Body
'Bow body, Arch the Back, Open Dumai' stretches the spine and Du Mai (Governing Channel up the back) and opens up points along the Du Mai. It nourishes the internal organs with Qi. Doing this exercise can open various channels in the body, especially the Du Mai (Governing Channel). It works on the whole body, and specifically targets the conditions of the spine and back.
4. Turn Waist, Swirl Hips
'Turn waist, swirl hips, Qi Back to Dantian: This exercise is designed to draw external Qi back to the body and gather internal Qi in lower Dantian. It is able to open the lower back, hips and the tailbone. It is good for those who are Qi deficient or have a weak constitution, especially with problems in the lower back, hips, reproductive system, urinary system, and the bowels.
Level 1: The 4 supplementary exercises
La Qi (Open - Close Pulling Qi)
This is a simple method of directing Qi for healing without depleting your own Qi. While opening and closing the hands, the mind visualises expansion of Qi into the universe, and contraction of Qi into the body. It is a simple yet very powerful way of gathering external Qi into the body.
Pour Qi Relaxation Exercise
A simple method of pouring universal Qi into the body to replenish and regenerate energy reserves.
Mouth Qi Gong
A simple exercise to aid digestion and calm the body-mind.
Rubbing Qi
A simple exercise to 'rub' Qi into any part of the body which needs healing or attention.
Other levels:
Zhineng Qi Gong Level Two
Lift Qi Up, Pour Qi Down (known as the 'First Method')
Three Centres Merge standing form
Zhineng Qi Gong Level Three
Body Mind Form (known as the 'Second Method')
Zhineng Qi Gong Level Four
Return Pure Organ Qi to Huan Yin (known as the 'Third Method')
