183. Tai Chi Qigong: Internal Foundation

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183. Tai Chi Qigong: Internal Foundation



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Editorial Notes
Preface—First Edition (1993)
Preface—Second Edition (1998)
CHAPTER 1: General Introduction
1.1 Introduction
1.2 The Definition of Qi and Qigong
1.3 A Brief History of Qigong
Before Han Dynasty (Before 206 BC)
From the Han Dynasty to the Beginning of the Liang Dynasty (206 BC–
AD 502)
From the Liang Dynasty to the End of the Qing Dynasty (AD 592–1912)
From the End of Qing Dynasty to the Present
1.4 Categories of Qigong
1.4.1 External Elixir (Wai Dan, 外丹)
1.4.2 Internal Elixir (Nei Dan, 內丹)
Scholar Qigong—for Maintaining Health
Medical Qigong—for Healing
Martial Qigong—for Fighting
Religious Qigong—for Enlightenment or Buddhahood
1.5 A Brief History of Taijiquan
1.6 Qigong Theory
Qi and Man
1.7 General Concepts of Qigong Training
1.7.1 Three Treasures—Jing, Qi, and Shen (三寶-精、氣、神)
1.7.2 Qigong Training Theory (氣功訓練理論)
Regulating the Body (Tiao Shen, 調身)

Regulating the Breath (Tiao Xi, 調息)
Regulating the Mind (Tiao Xin, 調心)
Regulating the Qi (Tiao Qi, 調氣)
Regulating Spirit (Tiao Shen, 調神)
1.8 Taijiquan and Qigong
1.9 How to Use This Book

CHAPTER 2: The Root of Taijiquan—Yin and Yang
2.1 The Concept of Yin and Yang, Kan and Li
2.1.1 Yin and Yang (陰、陽)
2.1.2 Kan and Li (坎、離)
2.2 Yin and Yang in Taijiquan
1. Taijiquan Includes a) Still Meditation (Yin) and b) Moving Meditation
2. Taiji Breathing Includes a) Normal Breathing (Yin), and b) Reverse
Breathing (Yang)
3. Taijiquan Jin Includes Nei Jin (Yin), and Wai Jin (Yang); also Defensive
(Yin), and Offensive (Yang)
4. The Secret of Yin and Yang in Taijiquan Practice
5. Other Examples of Yin and Yang Classifications

CHAPTER 3: Taiji Qigong
3.1 General Training Concepts
3.2 Fundamental Training Principles
Regulating the Body (Tiao Shen, 調身)
Regulating the Breathing (Tiao Xi, 調息)
Regulating the Mind (Tiao Xin, 調心)
Regulating the Qi (Tiao Qi, 調氣)
Regulating the Spirit (Tiao Shen, 調神)
3.3 Warm-up Qigong
3.3.1 Stretching the Trunk Muscles
3.3.2 Warming Up
Loosening-up the Torso and Internal Organs

Rotating the Wrists
Coiling Forward and Backward
Settling the Wrists
Rotating the Ball
Pushing to the Sides
3.4 Still Taiji Qigong
3.4.1 Nei Dan Sitting Meditation
Abdominal Exercises
Huiyin and Anus Coordination
The Three Gates
Squeeze the Spine
Jade Pillow
Breathing and Qi Circulation
Daoist Breathing Strategy
Buddhist Breathing Strategy
When to Practice
Postures for Practice
3.4.2 Wai Dan Standing Still Meditation
Arcing the Arms (Gong Shou, 拱手) or Embracing the Moon on the
Chest (Huai Zhong Bao Yue, 懷中抱月)
Holding up the Heaven (Tuo Tian, 托天)
3.5 Moving Taiji Qigong
3.5.1 Stationary Taiji Qigong
Primary Set
Stand Still to Regulate the Breathing (Jing Li Tiao Xi, 靜立調息)
Big Python Softens Its Body (Da Mang Ruan Shen, 大蟒軟身)
The Qi is Sunk to the Dan Tian (Qi Chen Dan Tian, 氣沉丹田)
Expand the Chest to Clean the Body (Zhan Xiong Jing Shen, 展胸淨
Pour the Qi into the Baihui (Baihui Guan Qi, 百會貫氣)
Left and Right to Push the Mountains (Zuo You Tui Shan, 左右推山)
Settle the Wrists and Push the Palms (Zuo Wan Tui Zhang, 坐腕推
Large Bear Swimming in the Water (Da Xiong You Shui, 大熊游水)
Left and Right to Open the Mountain (Zuo You Kai Shan, 左右開山)
Eagle Attacks Its Prey (Lao Ying Pu Shi, 老鷹撲食)

Lion Rotates the Ball (Shi Zi Gun Qiu, 獅子滾球)
White Crane Spreads Its Wing (Bai He Liang Chi, 白鶴亮翅)
Coiling Set
Stand Calmly to Regulate the Xin and Breathing (Jing Tiao Xin Xi,
White Crane Relaxes Its Wings (Bai He Tou Chi, 白鶴抖翅)
Drill Forward and Pull Backward (Qian Zuan Hou Ba, 前鑽後拔)
Left and Right Yin and Yang (Zuo You Yin Yang, 左右陰陽)
Water and Fire Mutually Interact (Kan Li Jiao Gou, 坎離交媾)
Large Bear Encircles the Moon (Da Xiong Gong Yue, 大熊拱月)
Living Buddha Holds Up the Heavens (Huo Fo Tuo Tian, 活佛托天)
Turn Heaven and Earth in Front of Your Body (Shang Xia Qian Kun,
Golden Rooster Twists Its Wings (Jin Ji Yao Chi, 錦雞拗翅)
Turn Your Head to Look at the Moon (Hui Tou Wang Yue, 回頭望
Large Python Turns Its Body (Da Mang Zhuan Shen, 大蟒轉身)
Up and Down Coiling (Shang Xia Xuan Pan, 上下旋盤)
Rocking Set
Embracing Arms (Gong Bi, 拱臂)
Wardoff (Peng, 鵬)
Rollback and Press (Lu Ji, 略擠)
Push (An, 按)
Rotating the Ball (Zhuan Qiu, 轉球)
3.5.2 Walking Taiji Qigong
Wave Hands in Clouds (Yun Shou, 雲手)
Diagonal Flying (Xie Fei Shi, 斜飛勢)
Twist Body and Circle Fists (Pie Shen Chui, 撇身捶)
Stepping Leg (Cai Tui, 踩腿)
Brush Knee and Step Forward (Lou Xi Yao Bu,)
Repulse Monkey (Dao Nian Hou,)
Snake Creeps Down (She Shen Xia Shi,) and Golden Rooster
Stands on One Leg (Jin Ji Du Li,)


Glossary and Translation of Chinese Terms
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