Blog#42:
A Nine Part Qi Gong from Which You Can Benefit
Of all the Qi Gong Exercises I have
learned over the years, my favorite is my modified version
of a set of nine simple forms Master Stephen Co said he learned from one of his patients/students, and then chose to share in his well-received book, Your Hands Can
Heal You. This set of qi gong forms
will help keep your mind calm and your body energized. Like any other skill, qi gong can take
several years to learn at a deep level, though you are likely to find it
enjoyable after just several weeks of daily practice. Eventually, when you learn something well
enough, you are totally present and can sense thoughts, emotions, and physical
sensations in minute detail. In this
state, the concerto may play through the pianist, the poem may write through
the author, and the qi gong form may manifest through the practitioner. Just to be clear: I am not particularly a fan of Pranic Healing
and other similar techniques. However, I
do know a good qi gong form when I see and practice one, and this form is
excellent, safe, accessible, and short (you can finish it in less than fifteen
minutes).
I will present the first three forms
in this blog. The first form is
in my version, but not in Stephen Co’s.
It can be found in blog #38. It is
done standing relaxed, with knees slightly bent, heels touching, and toes
pointing out at approximately 45 to 60 degrees.
The shoulders are relaxed and the fingers dangle downwards, palms facing
the sides of the body.
The second form involves alternate nostril breathing.
In my modified version, standing with the lower body in the same
position as above, the left nostril is closed with the left index finger or
thumb for half of this exercise. First
one inhales through the right nostril for a count of six, holds it in for a
count of three, exhales through only the mouth for a count of six, and holds
the breath out for a count of three.
This is done a total of three times.
Next comes the second part of the exercise, where the left nostril is
released and the right is closed while inhaling into the left nostril for a
count of six. The breath is held in for
a count of three. After this, the left nostril
is closed and the right is released, while one exhales for a count of six
through the right nostril. The breath is
held out for a count of three, and the process of inhaling through the left and
exhaling through the right is repeated two more times, for a total of three
times.
The third form I will describe is also done standing in the same way; it is very
similar to Stephen Co’s description.
Shoulders are relaxed; hands dangle down by the sides. The following is done fourteen times: the head is extended in a relaxed manner
while inhaling through both nostrils, then the head is flexed forward while
exhaling forcefully through the mouth. This
is done relatively quickly – the whole process should not take more than a half
a minute.
A fourth, transitional exercise,
which I do not count as a form but Stephen Co does, involves standing relaxed,
with the eyes closed and the mind resting on an area just below the navel. Inhale and exhale slowly, at least three
times. This helps gather qi (energy) circulating
from the previous form and also helps focus energy for use in the next
form. This transitional exercise is done
between each form, and also after the last form.
With practice, after doing just these
three forms plus the transitional one, the sinuses may become cool and much
clearer. The whole body may feel more
relaxed and energized, and the mind may become calmer.
This Blog’s offer: feel free to call or email me with questions
about these three forms, and also if you want to learn my version of all nine
forms. If there is interest, I will free
up an hour between 7 and 8 pm on Tuesday night, and/or an hour between 10 and
11 am on Thursday morning to help people learn and practice this form.
