Qigong Practice: Zhi Wu Internal Style Gong

 

Writing by Hu Xuezhi, edited by Vietanh

 

Breif introduction:

Zhi-Wu Inner Kungfu Cultivation is a special movement series that specializes in the cultivation and deployment of inner energy (internal-style). Therefore, it can be practiced to well establish the inner energy system while in the same time lay a sound foundation for any movement-intensive Kungfu practice. Simple and effective, such practice can suit many Qigong fans’ practical request for the relaxed and simplified form sets. Furthermore, for Kungfu practitioners, it can well help to strengthen the endurance, enhace immune system, foster the explosive force, increase the flexibility and accomplish the effect of being absent-minded and transformed.

 

For people who can skillfully master the points of the movements they are advised to quicken the speed of performance and to finish the whole form set within 15 - 30 minutes is ideal enough. For beginners, please perform each movement slowly and progressively.

 

 

 

Movement 1 - 11

 
figure 1
1.Stand upright, two feet staying together, lay down two arms at two sides of the body naturally, change hands into palms facing inside, slightly shrink the muscle around ass, raise the head a little high upward, calm the mind and peacify the heart, look forward ( shown as the figure 1). Pay attention into Lower Dantian for 2 - 5 minutes.

Figure 2
2. Right foot a half step to the right side, place the body weight evenly between two feet (as shown in figure 2). Meditate into Lower Dantian for 1 minute

Figure 3
3. Draw close the two palms before the lower belly and lift them together upward to the place before chest area, palms facing upward, fingers facing each other. Imagine the Qi begin to ascend to chest from Lower Dantian.

Figure 4
4. Turn the two hands and make the two palms face outside when two hands reach the place before chest. Then with fingers of two palms facing each other, continue to turn two hand to make the palms facing upward, and stretch upward two arms to surpass the head at their full length. In the same time, draw back the lower belly, lift the crotch, look at the backs of two hands. Pay you attention upon the two palms for 1 - 3 minutes and imagine Qi arrives at the two palms.

Figure 5
5. Depart two palms when you gain the warm feeling with two palms and two arms, turn two palms to let them face each other, and lay down two palms along the arc route drawn in figure 4 till two palms reach the level above the head. Look upward and concentrate your attention for sometime.

Figure 6
6. Left foot half a step to left side, slowly get two palms close over the head (please look at the route drawn in figure 5), imagining collect Qi from above and bring it down into the upper body from head. Do the movement in a slow way. No hurry.

Figure 7
7. Continue to press down two palms slowly till it reaches the place before chest, palms facing downward. Imaging all Qi comes down can gather into lower Dantian as two palms press down slowly.

Figure 8

8. Continue to press downward two palms, till they reach the places of waistside. In the same time, squat down a little and imagine the Qi continues to move down to fill the two legs. Meditate 2 -4 minutes.

Figure 9

9. Keep the stance for sometime till you feel the warmth of two legs. Then imagine to bring upward the Qi and let it converge into lower Dantian. Keep the stance and turn around two palms to face upward, lift them upward to the places of lower side rib area (Look at the figure 8). Look forward and meditate for sometime, attention placed in chest area for 1 - 3 minutes.

Figure 10

10. Keep the stance till you feel the warmth of two palms, then turn two palms and push forward two palms till two arms are fully stretched out as shown in figure 10. Palms face outside, fingers pointing upward, whole body remain static for sometime. Imagine Qi begins to arrive at two palms and two feet.

Figure 11

11. Open two arms much further to two sides at the same level as the shoulder. Imagine the Qi arrives at the two palms and two feet. Keep the position for 1 -4 minutes and meditate.

 

Movement 12 - 22
 
Figure 12
12. Keep the above position for sometime till you feel the wamth of two palms and two feet. Then turn the two palms to make them face downward--- two arms and shoulder are forming a straight line. Then shift the body weight to the right leg, withdraw the left foot a half step aback, slowly stand up, imagine the Qi begins to be arriving into lower Dantian from four extremities slowly, arms and shoulder remain static.

Figure 13
13. Maintain the fully-stretched state of two arms and move them from two sides to close up in front (as shown in figure 13). Keep the posture for 1 -2 minutes, meditate and pay attention slightly into lower Dantian.

Figure 14
14. Right foot a half step to the right, to form a half horse stance (figure 13). Then slowly move the fully-stretched arms to two sides again, forming a straight line again with shoulder. Imagine the Qi is arriving to fill both the two palms and two feet. Keep the posture for 1 -2 minutes.

Figure 15
15. Keep the above position till you feel the wamth of two palms and two feet. Then shift the body weight to the right leg, withdraw the left foot a half step aback (look at the routes drawn in figure 14), slowly stand up, move the fully-stretched arms from two sides to close up in front (as shown in figure 15), imagine the Qi begins to collect into lower Dantian from four extremeties., arms and shoulder remain static, look fowrad, meditate 1 minute.

Figure 16
16. Move the body weight to the right, bring the left leg to the right side of right leg, to cross two legs (as shown in figure 15). Place body weight evenly between two legs. Slowly continue to close up two arms in front of the body, two arms and shoulder at the same level, two palms face downward, fingers of two palms pointing against each other. Meditate for sometime, pay attention in lower Dantian.

Figure 17
17. Slowly squat down to sit in the posture as shown in figure 17. Two arms and shoulder at the same level, two palms face downward, fingers of two palms pointing against each other. Pay attention within lower Dantian.

Figure 18
18. Lowly press down the two palms, and in the same time progressively increase the distance between two palms till two palms rest upon two knees (as shown in figure 18). Pull in the chest and straighten the back. Imagine the Qi is first arriving at Lower Dantian then two legs. Meditate for 1 -3 minutes.

Figure 19

19. Change right hand into fist and place it beside the right waistside, turn left palm to face upward and raise it upward to the right high above the shoulder (as shown in figure 19). During such movement look at the back of the left hand and imagine the Qi begins to take lodge upon left palm as it moves upward from two legs.

Figure 20

20. Succeeding the former posture, slowly push upward the left arm till it is fully stretched upward, palm facing upward, fingers of left hand pointing to the right, gaze at the the back of left hand and imagine Qi arrives at left hand. Keep this posture for 1 - 2 minutes.

Figure 21

21. When you begin to feel the warmth of the left fist, turn the left palm to make the fingers pointing backward, then clench the left palm and slowly withdraw the left fist downward, heart of fist facing downward. As the fist goes down, imagine the Qi is descending in accompany, towards lower Dantian.

Figure 22

22. Succeeding the former movement, continue to withdraw the left fist along the route shown in the figure 21, to the waistside. Keep the sitting posture., and imagine the Qi continues to descend down towards lower Dantian. Meditate 1-3 minutes.

 

[pagebreak]

 

Writing by Hu Xuezhi, edited by Vietanh

Breif introduction:

Zhi-Wu Inner Kungfu Cultivation is a special movement series that specializes in the cultivation and deployment of inner energy (internal-style). Therefore, it can be practiced to well establish the inner energy system while in the same time lay a sound foundation for any movement-intensive Kungfu practice. Simple and effective, such practice can suit many Qigong fans’ practical request for the relaxed and simplified form sets. Furthermore, for Kungfu practitioners, it can well help to strengthen the endurance, enhace immune system, foster the explosive force, increase the flexibility and accomplish the effect of being absent-minded and transformed.

For people who can skillfully master the points of the movements they are advised to quicken the speed of performance and to finish the whole form set within 15 - 30 minutes is ideal enough. For beginners, please perform each movement slowly and progressively.

 

Movement 23 - 33
 
Figure 23
23. Succeeding the former movement, draw back the left fist till it reaches the left waist side. Keep the sitting meditation posture, imagine the Qi descends first into lower Dantian then two legs. Meditate 1 -4 minutes.

Figure 24
24. When there comes the warm feeling with two feet, change the left fist into palm and press the left palm downward, palm facing downward.

Figure 25
25. Keep the sitting posture, right hand changes into fist, turn the heart of fist to face upward and protrude the right forearm in front (as shown in figure 25). During such movement imagine that the Qi lodging in two feet begins to ascend and takes abode in lower Dantian. Meditate for 1 - 3 minutes.

Figure 26
26. Succeeding the above movement, slowly stretch upward the right arm while change fist into palm. Then change the palm to have the fingers point to left, palm facing upward. During such slow ascending movement imagine the Qi from lower Dantian begins to move and settles down at right palm, pay attention upon right palm and meditate for 1-2 minutes.

Figure 27
27. When you begin to feel the warmth of the right palm, turn the palm to make the fingers point backward, then clench the right palm and pay attention to the right fist. Feel the Qi accumulated in right fist

Figure 28
28. Draw down the right fist and in the sametime unfold the right forearm to the front (as shown in figure 28). Visualize the Qi begins to descend into lower Dantian in accompany with lowering down right hand. Attention please, do the movement slowly and progressively.

Figure 29
29. Continue to lay down the right fist, imagine all Qi arrives at lower Dantian slowly (figure 29).

Figure 30

30. Change right fist into palm, turn the palm to face downward, and press both left and right palms down to the places beside the buttock. Pay attention upon two legs and imagine Qi goes down to fill up two legs, have the attention stay there for 1-3 minutes. Keep meditate in such posture.

Figure 31

31. When the warm feeling comes upon the two legs, it is time to turn both palms and let them face upward, then slowly raise two palms upward to the places beside the two chest sides. When raising two palms imagine the Qi begins to ascend into chest (as shown in figure 31). Meditate 1-2 minutes.

Figure 32

32. Succeeding the above movement, turn two palms first downward, then outside, then stretch out two arms to their full length to two sides of the body, fingers pointing upward, arms and shoulder forming a straight line. Imagine the Qi is arriving at the two palms. Keep the posture for 1 -4 minutes.

Figure 33

33. When the warm feeling comes upon the two palms slowly turn two palms to face downward. Palms, arms, together with shoulders forming one straight line. Fell the Qi with two plams for 1-2 minutes.

 

Movement 34 - 44
 
Figure 34
34. Succeeding the above movement, at the level of shoulders two arms close up in front of the chest, palms facing downward, fingers of two hands pointing against each other. Imagine, in accompany with the arms movement, the Qi is gathering and arrives at the rib areas of the two sides. Meditate 1 – 2 minutes.

Figure 35
35. When the warm feeling comes upon the two rib areas, slowly uplift the upper body, move the right foot, which is located behind the left foot, one step to the right side. Form a sitting horse-stance (as shown in figue 35). In the same time, press down the two palms all the way to the two waist sides. Imagine the Qi is arriving at two legs. Meditate for 1-3 minutes.

Figure 36
36. Slowly move the left foot half a step close to right foot, to let the width between two feet equal to the shoulder width, slowy stand upright, then slowly turn two palms to face upward and lift them up in front of belly. Then slowly lift two palms upward to the place before the chest. Imagine the Qi is ascending upward inside the body.

Figure 37
37. Then slowly stretch upward the two arms to their full length, fingers point upward,  palm face each other, gaze at two hands and imagine Qi arrives at two palms. Meditate and pay attention upon two palms for 1 – 3 minutes.

Figure 38
38. When the warm feeling comes upon the two palms, imagine Qi move to arrive at two legs. Then separate two palms from the top of head, right palm reaches the right upward place; left palm, as the left foot one big step to the left side and the upper body squats, reaches to the left downward, close to left feet (as shown in figure 38) Gaze at left palm, imagine the Qi is arriving at left leg. Meditate for 1-3 minutes.

Figure 39
39. When the warm feeling comes upon the left leg slowly shift the body weight to the left leg. In the same time, turn the upper body to the left, upper body upright, forming a left arch stance, slowly draw back two arms and change palms into fists and place them to the waist sides. During the process imagine the Qi ascending.

Figure 40
40. Turn the body right, draw back the left foot close to right foot, leaving a shoulder’s width between them. Then change two fists into palm and hold them upward in front of the body, till they are fully stretched over the head, palms facing upward, fingers pointing against each other. Gaze at two palms and imagine Qi is arriving at two palms also. Keep the posture 1-3 minutes.

Figure 41

41. When the warm feeling comes upon the two palms separate two palms from the top of head, left palm reaches the left upward place; right palm, as the right foot one big step to the right side and the upper body squats, reaches to the right downward, close to right feet (as shown in figure 31). Gaze at right palm, imagine the Qi is arriving at right leg. Keep the posture for 1-3 minutes.

Figure 42

42. When the warm feeling comes upon the right leg slowly move the body weight to the right leg. In the same time, turn the upper body to the right, upper body upright, forming a right-side arch stance, slowly draw back two arms and change palms into fists and place them to the waist sides. During the process imagine the Qi ascending.

Figure 43

43. Turn the body right, draw back the left foot close to right foot, leaving a shoulder’s width between them. Then change two fists into palms and hold them upward in front of the body, till they are fully stretched over the head, palms facing upward, fingers pointing against each other. Gaze at two palms and imagine Qi is arriving at the two palms also. Keep the posture 1-3 minutes.

Figure 44

44. Move left foot one step forward to form the arch stance (left leg in front), in the same time have two palms come down to draw arc lines along the two sides (as the routes shown in figure 43), to reach the places at the waist sides. Change palms into fisits. Imagine Qi descend and arrive at two legs.

 

[pagebreak]

 

Writing by Hu Xuezhi, edited by Vietanh

Breif introduction:

Zhi-Wu Inner Kungfu Cultivation is a special movement series that specializes in the cultivation and deployment of inner energy (internal-style). Therefore, it can be practiced to well establish the inner energy system while in the same time lay a sound foundation for any movement-intensive Kungfu practice. Simple and effective, such practice can suit many Qigong fans’ practical request for the relaxed and simplified form sets. Furthermore, for Kungfu practitioners, it can well help to strengthen the endurance, enhace immune system, foster the explosive force, increase the flexibility and accomplish the effect of being absent-minded and transformed.

For people who can skillfully master the points of the movements they are advised to quicken the speed of performance and to finish the whole form set within 15 - 30 minutes is ideal enough. For beginners, please perform each movement slowly and progressively.

 

Movement 45 - 55
 
Figure 45
45. When the warm feeling comes upon the two legs shift the body weight slowly to the backward right leg, squat a little upon the right leg. In the same time, touching ground, withdraw the left foot a little to form left empty stance, left palm form a standing palm and push forward, right fist immovable. Imagine Qi arrives at left standing palm. Keep this position for 1-3 minutes.

Figure 46
46. Draw back left foot, stand up, two feet parallel at the shoulder’s width. Change right fist into standing palm and push forward to be parallel with left standing palm. Then draw back two palms close to chest, fingers pointing against each other, palms facing downward. Imagine the Qi is arriving inside the chest area. Keep this posture for 1-3 minutes.

Figure 47
47. Upper body remains motionless, slowly press down the two palms to reach the places beside buttock. Imagine Qi arrives at the two legs. Keep the posture 1-3 minutes.

Figure 48
48. Turn two palms to face upward, then lift them upward to the place before the chest. Then slowly turn two palms outside and uphold them directly upward to the top of head, two arms fully stretched out, palms facing upward, fingers pointing against each other. Imagine the Qi is ascending and arriving at two palms, gaze at two palms and keep this posture 1-3 minutes.

Figure 49
49. When the warm feeling comes upon the two palms move right foot one step forward to the front to form a right arch stance. Move two palms to draw arc lines along two sides and change palms into fists till they reach the places of waist side. Imagine the Qi descends and arrive at two legs. Keep this posture 1-3 minutes.

Figure 50
50. When the warm feeling comes upon the two legs move the body weight slowly to the backward left leg, squat a little upon the left leg. In the same time, touching ground, withdraw the right foot a little to form right empty stance, right palm forms a standing palm and pushes forward, left fist immovable. Imagine Qi arrives at right standing palm. Keep this position for 1 - 3 minutes.

Figure 51
51. Draw back right foot, stand up, two feet parallel at the shoulder’s width. Change left fist into standing palm and push forward to be parallel with right standing palm. Then draw back two palms close to chest, fingers pointing against each other, palms facing downward, eyes looking forward. Imagine the Qi is arriving inside the chest. Keep theis posture for 1 -3 minutes.

Figure 52

52. Upper body remains motionless, slowly press down the two palms to reach the places beside buttock. Imagine Qi arrives at the two legs. Keep the posture 1-3 minutes.

Figure 53

53. Slowly lift left foot, turn inward the left foot as shown in figure 53. Two palms change into fists and place them beside waist side. Imagine the Qi arrives at Lower Dantian. Keep this posture half a minute.

Figure 54

54. Slowly kick out the left foot forward, toes point upward.  Imagine the Qi arrives at the left foot.

Figure 55

55. When the warm feeling comes upon the left foot, draw it backward, resume the posture shown in figure 53. Imagine Qi arrives at Lower Dantian.
Movement 56 - 66
 
Figure 56
56. Lay down the left foot, two feet a shoulder’s width, keep the posture (as shown in figure 56) for 1 - 3 minutes, meditating into Lower Dantian.

Figure 57
57. When the warm feeling comes upon the Lower Dantian and MingMeng area (kidney) lift the right foot, turn the right foot inward, two fists at two waist sides (as shown in figure 57). Meditate and have attention paying inside Lower Dantian. Half a minute to 1 minute.

Figure 58
58. Slowly kick out the right foot forward, toes point upward.  Imagine the Qi arrives at the right foot.

Figure 59
59. Draw right foot backward, resume the posture shown in figure 57. Imagine Qi arrives at Lower Dantian.

Figure 60
60. When the warm feeling comes upon the Lower Dantian and Mingmeng area (kidney) lay down the right foot, two feet a shoulder’s width. Then lift left foot, shift body weight to right leg, turn the upper body a little left (as shown in figure 60). Imagine the Qi arrives at the left foot. Maintain the posture half a minute.

Figure 61
61. When the warm feeling come upon left foot, slowly kick out the left foot to the left side. In the same time, change two fists into palms and depart two palms to open up to two sides of body (as shown in figure 61). Imagine the Qi is arriving at left foot.

Figure 62
62. Succeeding the above movement, draw back the left foot aground to a shoulder’s width away from right foot. Turn the body to face the direct front. In the same time draw back two palms along an arc line to waist side ( as the routes indicate in figure 61). Imagine the Qi arrives at Lower Dantian. Keep this posture 1-3 minutes and meditate with attention focusing upon Lower Dantian.

Figure 63

63. When the arm feeling comes upon the Lower Dantian or MingMeng area (kidney) lift right knee, move the body weight upon left leg, turn the upper body a little right, imagine the Qi arrives at right foot. Then slowly kick out the right leg, tow fist change into palms and spread open to two sides to form the posture as shown in figure 63. Two palms form two standing palms, imagine Qi arrives at right foot (or precisely, the right foot heel).

Figure 64

64. Look closely at the routes line drawn in figure 63, and lay down the right foot aground, one shoulder width away from left foot. Draw two palms close up levelly till they are in front of chest, palms facing downward, fingers pointing against each other. Imagine the Qi arrives at the upper body. Maintain the posture 1-3 minutes with mind focusing inside chect.

Figure 65

65. Slowly press downward two palms along the route illustrated in figure 64 till they reach the places at the waistside. In the same time, imagine the Qi arrives at the Lower Dantian. Mind focus in Lower Dantian for 1 – 2 minutes.

Figure 66

66. When the warm feeling comes upon the Lower Dantian and MingMeng area lay down two palms completely to full length as shown in figure 66. Imagine the Qi go upward along Du channel (coccyx tail bone to top of head and goes down to nose) three times, then go downward along Ren channel (from nose to Lower Dantian) three times. Then the Qi finally settles down at Lower Dantian. Meditate and mind focuses with Lower Dantian for 2-6 minutes. Then finish the practice.