This section deals with aspects of moving and standing forms and postures of chi kung. For those who are new to chi kung and Taoism, allow me to share a little secret with you. If you have been doing the exercises I have given thus far, you’ve already been doing a form of chi kung! This is a static seated chi kung, the Small Heavenly Cycle, and the second form, the Grand Heavenly Cycle, are considered internal chi kung, as the chi is directly moved by the mind. It is considered internal as well, as it is done in “stillness”. Now, in the practice of moving and standing chi kung, we will work on building the flow of chi with different postures that are held for a period of time statically, or done in a specific set of movements. In some of these forms, footwork is important, but for the most part, you will be standing with the feet together, or about shoulder width apart, toes facing straight ahead. All forms, unless being done one after the next or otherwise stated, start with the beginning posture, which is a chi kung posture in itself, called Wuji. If you have been doing the previous exercises that I presented in a standing position with the hands at the sides, you’ve already been standing more or less in Wuji. This is also good to know, since one may be out in public, waiting in line, and practicing chi kung. To “properly” stand in Wuji, the feet should be shoulder width apart, the back erect, the buttocks slightly tucked under and forward which tips the pelvis back slightly, the knees slightly bent, shoulders rounded slightly forward, with the arms curved out form the body slightly, palms almost touching the thighs, perhaps an inch or so away. The head is held so that it is erect, as if being suspended by a string from the crown of the skull. This allows the natural flow of chi to occur without any obstructions, providing that you’re already in good health, and have been doing the guided internal chi kung forms as well. Standing “normally” may cause blockages in the joints, shoulders, hips, etc, due to poor posture practices like allowing the hips to slouch to one side or the other, slumping the shoulders too far forward, looking down all the time while walking, etc. If you are doing this in regular practice, there are a few “Warm Up” exercises that should be done as well. These three basic warm ups help to free the blockages that occur over time, and relieve tension in the muscles, joints, ligaments, and tendons which all store and influence the flow of chi. Done slowly, they can have their own influence on the flow of chi. Warm up exercise number One (1), from standing in Wuji, bring the hands up from the sides out in front of you, palms down, rising as if moving through water, until they are overhead, palms facing forward. At this point, turn the palms outward toward the sides, and bring the arms down to the sides again in the same, slow manner, until the hands rest at the hips again. This opens the Yin Yu and Yang Yu channels in the shoulders, “priming” them for the later postures. Repeat this exercise between 9 and 30 times. After the first warm up, we proceed to our second exercise, Torso Spinning. This is a movement that is best described, as how one would use a “hula hoop”. Placing the hands on either side at waist level, you first go toward the left, starting by letting the left hip move in that direction, then continuing around to the front, then right, then behind you once again, in a smooth continuous circular motion. Do this slowly; 9 times minimum in its direction, and then reversing direction to match the number of times you went to the left, up to the maximum of 30. This stimulates the Tu Mo, Jen Mo, Tai Mo, and Ch’ueng Mo channels of the body, discussed at length in the section on meridians. The third exercise is a similar motion, but done with the knees. Again, 9 to 30 times, this time place the feet side by side, so there is a minimum of space between the knees, but so you remain balanced. Bend the knees until the knees are even with the toes (i.e. over them) and you are balanced on the front half of the feet. Place the hands on the outsides of the knees to keep them together, and then start by turning the knees to the left, then forward (a slight lean and bend of the knees here), to the right, then backward (accomplished by slightly straightening the knees). As before, reverse once the desired numbers of repetitions have been done, for the same number of times in reverse. Once complete, stand upright and go back to Wuji. This exercise stimulates the Yin Chiao and Yang Chiao channels of the legs, and massages the Bubbling Well points on the soles of the feet, opening them further and unblocking them.

Static Exercises

Remaining in Wuji for as long as possible (5 minutes minimum at first, working up to around 20 minutes or more after a few weeks) is the first actual static stance or exercise. This allows “normal” flow to occur for the chi. The following stances should also be mastered, one at a time, after you can stand in Wuji for at least 20 minutes. Once Wuji is proficiently mastered, you may begin the next posture, mastering it in the same manner as Wuji, until one can remain in that posture for 20 minutes or more without effort, and so on, until each posture is mastered. The idea being, that once mastered, you may stand in Wuji for a few minutes (remember, 5 minutes minimum) after warming up, then go to the next stance for a few minutes, and so on, until you finish your session. Eventually, for the more advanced stances and exercises to come, these stances and moving forms may be used as warm-ups for those, bringing up a synergy of chi for the body to use, and strengthening the channels further.

Now may be a good time to speak about the subject of different feelings, sensations, and experiences you may have while doing the different postures and moving forms to follow. By no means is this a setting of expectations, but a guideline or “heads up” if you do feel things that are unexpected or out of the ordinary, or for those who are expecting to feel something overtly profound. Different feelings and sensations are likely to manifest themselves in the course of practicing each movement and posture, sometimes changing even as you hold a posture. While in standing or static postures, you may experience things like trembling, the urge to sway a little, especially in Wuji itself, or in Wuji between exercises, or in transitioning from one posture to the next. This is normal, and is often the manifestation of the chi working its way through blockages and flushing out stagnant and poisonous chi form the channels and meridians. Other, more specific feelings may occur, such as the difference between the feeling of the Double Spirals/ Sitting on the Stone posture, and the Deep Power posture. In Double Spirals, the feeling is often like coiling arcs of electrical power are running down the arms and from the dan tien into the ground, and when you go to Deep Power, the feeling changes to that of internal heat, often, indeed, enough to cause you to break out into a sweat, along with a “deepening” feeling of the root to the earth energy, almost as if you have become a mighty volcano, the rots of the mountain tapping into the molten mantle. Other feelings may vary from tingling to “breezes”, cool feelings like water from a mountain stream flowing over or through you, and others as described earlier. You may have experienced some of these sensations in the Small and Grand Heavenly Cycles in your earlier practice. The important thing is, that these phenomenon are normal, and to let the feeling or experience happen. When it happens almost immediately each time the posture is taken up, you have “effectively mastered” that posture and should be able to continue to the next posture or movement set. If you are doing a still posture, and feel he urge to sway or gyrate just a little bit, go ahead. Just don’t “overdo it”, flailing about like some sort of rag doll. Similarly, if you feel the urge to hold in place for a heartbeat or two in the moving forms of chi kung, go ahead and pause. Savor the particular feeling or sensation that prompted the pause, then continue the movement. You may even wish to do the movement in stages, as you train and master each movement, to get a better feel for each sensation as it manifests, then go the full way through the exercise to feel how the sensations blend together as a whole. The synergy of the different sensations may come out as something completely different when the exercise is done as a whole, changing the experience entirely, much the same way as looking at one portion of a tapestry in detail strikes the eye and heart differently than looking at it as a whole entity, flowing together.

The next stance is called Holding the Belly, or Hugging the Tree. From Wuji, bend the knees a bit more, lowering the center, as if sitting on a large ball, or leaning against a car fender with the buttocks. Bring the arms up from the sides, so they are in front of the body, as if the belly were quite large. The hands are at waist level, about half your shoulder width apart, palms facing the body. The arms will likely tire quickly, unless the shoulders and arms are exceptionally well conditioned, but hold this position for as long as possible. The other thing you may feel, physically, is the legs tiring quickly, unless, as stated before, you are already well conditioned, or are used to it from martial arts stance training. As for any feelings generated from the flow of chi, it is better to gain your own experience here, since they may vary from one person to the next.

Next comes Holding the Ball. Bring the hands up from the previous stance, as if you are holding a large ball against the chest. Bring the hands up to at least the same level as the chest muscles or heart level, but no higher than the level of the shoulders, the elbows no higher than the lower part of the armpits. Remember to keep the arms and shoulders rounded to increase the chi flow. Much like a garden hose, kinks in the hose restrict the flow, while smooth, round curves permit the current to flow freely. Observe the river, there are no natural right angles at the bends, but smooth curves, where the flow of water actually speeds up and intensifies, widening the channel, making it bigger and stronger, able to move more water over time. Such is the way of chi kung.

The next stance, once the previous one has been mastered, is known as Extending Power to the Sides, or Touching the Riverbanks. Move the hands out to the sides, to a position above waist level, but below solar plexus level, as if they were resting lightly on the opposite banks of a creek you are standing in wading, just at the waterline where the water meets the land. The palms are held parallel to the ground as if resting on two flat stones on the banks. Hold this position as prescribed until it can be done for up to 20 minutes with little to no effort, letting the chi support the structure you are positioning yourself in, much like a fire hose is unable to be bent by even a group of men, once it is pressurized with water. There is no normal way the hose can kink or be pinched off once the flow is established. Such is the way with the flow of chi, in the presence of a strong chi flow, there can be no weakness.

Now we continue to the next position after mastery of Touching the Riverbanks, known as Opening Outwards. Bring the hands up to face level, elbows facing outward, hands open with fingers spread, about shoulder width apart. The elbows set slightly lower than the shoulders themselves. Lower the buttocks a bit by bending the knees a bit more, but do not allow the knees to go out over the toes. Remember, in spite of the angle of the elbows, keep the same roundness to the arms by not bending the elbows too much. Remember to mentally guide the chi through the Grand Heavenly Cycle via the 8 Psychic Channels as you do these postures, feeling the flow course through you with each deep, measured breath. Again, remember to do the prescribed length of time until mastered.

Finally, once the postures are finished, and after each session of training and chi kung exercise, you must seal the chi into the dan tien. First you need to return to Wuji for a few minutes to stabilize and normalize the chi flow again. Sealing the Chi is done to make sure that the newly generated chi does not escape the body, and it increases the capacity for storage of chi over time, similar to how a balloon will stretch a bit if it is blown up and allowed to contract a few times, it remains stretched to hold a larger “resting volume”. It also condenses the newly generated chi into the already formed ball of chi from your previous training, into the dan tien. Think of it as closing the door on the furnace after putting in the wood or coal to fuel it. To do this, place the hands, left over right if you’re male, reversed if you’re female, over the dan tien, drawing the chi generated in your body to this place in your center to increase it strength. Meditate for a few minutes as you do so. Once sealed, take a few deep breaths to clear the mind, and you may go about your day relaxed, and well prepared for whatever is to come your way.

These postures are also known as Standing on Stake or Post, or Standing Like a Tree, or Tree Hugging exercises. They are linked to these images not only in name and that one is rooted in a stance, but the strength derived from these exercises in stillness is like that of a large, strong tree, or a firmly planted post in the main structure of a temple pagoda, the central post in fact.

Next, we introduce a second set of warm up exercises, which will prepare you for a deeper, yet still basic level set of chi kung postures, which are a combination of moving and standing forms. The first three exercises open up the arm, torso, and leg channels to the flow of chi for the postures described previously, these three exercises open them up further for the methods I am about to describe. After having mastered the first standing exercises, it should be little trouble to stand in the next ones for 5 to 10 minutes each. Some systems like to count heartbeats or breaths, usually in sets of 8 or 9. I personally count my breaths up to between 81 and 108 breaths when holding a posture, but no fewer than 64 breaths normally, breathing at a slow deep, even, meditative pace. If I am pressed for time, I will do it for the “timed sets”, however, breathing as described above is far more beneficial, as it also increases the ease with which you can stand in the postures, due to the fact that you are supplying the muscles with an ample supply of oxygen, keeping the blood supply to them alkaline with that oxygen, and of course supplying ample chi to the body structure. Now, on to the warm ups.

Opening the Gate, or Knocking on the Gate of Life is the first one. As the name implies, this exercise opens or stimulates a “gateway” of energy, which relates to a specific point of the Tu Mo channel in this case known as the Gate of Life. More will be expounded on the importance of this and other specific points and gates in another section. Begin in Wuji, then start to turn the shoulders to the left, bringing the right hand in an arc in front of the body, left hand beginning to arc behind. Continue turning, letting the turn of the shoulders twist the waist to its extremity, sinking slightly with the increased bend of the knees, exhaling as you turn into it. The right hand ends up on the left shoulder, lightly slapping the shoulder at the end of the turn, the back of the left hand and wrist “knocks” against the Gate of Life, the place where the spine is crossed by the waistline just below kidney level. This is where the Tu Mo and Tai Mo channels also intersect. Reverse direction, letting the left hand ascend the front of the body this time, the right swinging behind you to “knock” on the Gate of Life. Do this with the arms and waist relaxed, but not too loose, keeping enough muscle tension to guide the hands where they need to go. A swing in each direction constitutes one repetition. As before, do the exercise at least 9 times, no more than 30, to free up the channels form any stagnant energy.

Next we will do Arm Circles, or as it is sometimes called, Turning the Wheel. Step forward into a deep bow and arrow stance as illustrated with the left foot. The right foot turns out 90 degrees to the left foot, so the sole remains flat on the ground, the left foot plants flat, and the thigh of the left leg should be as near parallel to the ground as you can get it comfortably, the shin perpendicular to the ground or nearly so, without leaning out toward the toes. The left hand rests on the left thigh, fingers facing inward, thumb pointing toward the groin, with the right arm hanging at the side as shown, fist curled, but relaxed. The left shoulder should be angled forward slightly in relation to the right. Swing the right arm in an arc, keeping it straight from the shoulder, in a continuous arc forward and up, knuckles facing out, up in front of you, up overhead where the whole arm will naturally turn the hand causing the fingers to face outward in the curled fist, back down to the hip again, where you continue the motion around again without stopping. Do this slowly, you don’t want to feel your blood pressure increase in the hand from centripetal force. Further, flinging the arm around like that will cause pulling and tearing damage to the muscles and ligaments of the shoulder. Do each rotation in the span of one cycle of the breath. After the requisite 9 to 30 repetitions, change your stance to the other side, by sliding the right foot up into the Wuji stance and then forward into bow and arrow again, and repeat the movement in the now mirrored stance. Holding this stance by the way, greatly strengthens the legs in another direction that isn’t normally “hit” by most exercises, unless you are familiar with martial arts training. This exercise stimulates the Yin Yu and Yang Yu channels of the arm in a different way, further strengthening and opening those channels.

Finally, the third exercise, Knee Lifting, or Climbing the Mountain. Standing with the feet facing forward, not quite shoulder width apart, legs straight, extend the hands in front of you as if they were on the arms of a chair, elbows bent at 90 degrees, and kept close at the sides. Starting with the left knee, bring the knee up as high as you can while maintaining balance, until the hand is touched by the knee or until you can’t get it any higher, then back down. Repeat with the right. Do this as if you are taking large, cautious steps up a steep slope or sand dune. Once again, 9 to 30 sets of steps, left and right together equaling one repetition. Once finished, return to Wuji. This stimulates the Yin Chiao and Yang Chiao channels from “a different angle”.

Now, from Wuji, we begin the next set of four standing postures. These are to be done one after the next, the energy form each building on the one previous. They can be done individually as well, with different results, but first do them as they are intended to begin with. Remember to hold each for at least 5 minutes and up to 20, to be sure that the chi will be circulated properly.

First is Double Spirals, or Sitting on the Stone. Bend the knees a bit, and place the hands as if they are resting on a huge boulder you are leaning your buttocks against, fingers facing the front, fingers spread. The arms should be angled out from the sides slightly. Feel the chi spiraling into the ground and back up, a double helix, the “double spiral” from each hand, like a huge invisible strand of DNA supporting you. The same double spiral extends from the dan tien down into the ground as well. After the allotted time or number of breath cycles prescribed has passed, move to the next posture.

Next is Deep Power. Bend the knees a bit more, sinking the chi back into the dan tien, bringing the hands to face height, as if holding a large ball against the chin, palms facing the face. Gaze just between the fingertips, which should be at least a foot (12 inches/30 cm) apart. Feel the energy strengthen, and your root to the chi of the Earth Mother deepen and greatly strengthen. Hold this posture for a few minutes or breath cycles, and then proceed to the next posture.

San Ti, or On Guard, is the next posture. Those familiar with practicing Hsing-I and other internal martial arts are likely to be very familiar with this position already, as that is where it comes from. Step forward with the left foot straight forward; sink the hips toward the right heel, turning the hips and shoulders slightly left. The left leg is straight, but not locked at the knee. It supports about 40% of the weight, the right leg supporting the other 60%. The right hand sits at solar plexus level, fingers and palm curved as if resting on a softball sized ball and facing forward, the left hand is held the same way, with the arm extended, forming a graceful curve from the tip of the finger, back to the shoulder, the hand is in line with the centerline, and your gaze is fixed at a point past the index finger in front of you. Hold this posture for the recommended time, and then move to the final posture in this set.

The last posture in this set, is Dragon Mouth, named for the type of fist formed by the hands in the actual striking movement from 12 Animals Hsing-I. The strike is preformed with the web of the hand between the thumb and forefinger. Step forward with the right foot from San Ti, shifting the left foot to an angle from the centerline, the right lead foot facing straight forward now. The shoulders now face the opposite way at a similar slight angle. Both hands are held high, the left at shoulder level, palm facing slightly outward in Dragon Mouth fist, arm in a gentle curve, the right hand facing forward, also in Dragon Mouth fist, arm also gently curved. The hand is at throat level, as if one had stepped in and parried a strike with the left hand, and counter struck to the throat with the right with Dragon Mouth fist. The gaze is fixed over the web of the lead hand now, which is aligned with the centerline of the body now, as pictured. Hold this for the prescribed time, then go to San Ti with the right hand forward this time while standing in that spot, and then Dragon Mouth again for the left side, to balance the chi flow before returning to Wuji and sealing the chi, or moving on to the exercises described next.

Moving Chi Kung Sets

These movements generate chi in the body itself in the same manner that a magnet does in the presence of a moving coil of copper wire. Circular movements, or arcing movements, do this especially well. The following movements develop the chi from within, as well as drawing it from the heaven and earth. These can be done standing in place, or where indicated, with a simple step forward accompanying each movement. The first exercise is called Parting the Tall Grass/Reeds.

Starting from Wuji, bring both palms, facing up, to the bottom edge of the rib cage, elbows close to the sides but not touching, and the hands in front of the body, about two fist widths apart on either side of the centerline. With the right hand, “thrust” forward slowly on the centerline of the body, turning the wrist so the palm faces left now, fingers together and palm flat, until the arm is nearly straightened out and still at the level it started from at the rib cage. Now, turning the hand so the palm faces down, then out to the right side, sweep the hand out toward the right, as if you’ve just pulled aside a large bundle of thick tall grass or reeds so that you may pass through. Then, return the hand to the starting position at the ribs, and repeat this motion with the left hand. You may turn a bit, twisting the shoulders and spine as you do so. You may also take a step forward with each time you finish the arc and return to the starting position if you like. This exercise may be done at least 8 times, and up to 64 repetitions. Remember to do it slowly, as if moving through water, attempting to make as little wake or disturbance a possible. The same goes for the rest of these exercises.

Next, we go to Lifting the Sky, or two Hands Hold Up the Sky. This exercise does not involve any foot movement as an option. Starting either from Wuji, or from finishing up the last exercise, place the feet shoulder width apart, arms extended downward, palms flat and facing the ground, fingertips with about a fist width between them. Raise the hands, keeping them in this position, in an arc in front of the body, until the hands are directly overhead. Pause for a moment, then straighten the wrists, pointing the palms outward toward the sides, and bring the hands down to the starting position by describing two arcs from overhead to your hips on either side. Do this the minimum prescribed number of times at least.

Next, having lifted the sky, we must ’Carry the Moon’. To do this, from Wuji, bend directly forward at the waist, allowing the arms to drop directly forward to touch the ground directly in front of you, but not so far down that you can touch it. The palms should be facing the legs in this position. Now, stand back up, keeping the arms straight so they extend directly out in front of you, palms down. Continue the arcing motion with the hands, bringing them up and over the head, leaning back and arching the back a bit, flexing the wrists backward so the fingertips face each other, nearly touching momentarily. Straighten back up; letting the wrists go straight again, and drop the arms toward either side enough to form a  “Y” shape with the body. Hold here for a few heartbeats, letting the “moon” rest in the cradle formed by the arms and shoulders, before lowering the arms and beginning the movement over again. Once more, at least 8 times, and no more than 64.

Now, having parted the reeds, lifted the sky, and carrying the moon, how about a nice relaxing swim? Swimming in the Moonlit Pool is the final exercise in this set. From Wuji, go into the beginning position of  Parting the Reeds, but this time, instead of only the right or left, we place both hands together and thrust forward on the centerline, reach their limits extending just above waist level, turning the palms first downward, and them out, as the arms sweep toward the sides, to return to the beginning posture once again. Once finished repeating this exercise for the prescribed number of times, remember to seal the chi after standing in Wuji for a few minutes. You may also take a step forward with each “breast stroke” like movement in this exercise if you wish.

Next, is the final exercise that shall be presented in this section. This particular exercise generates several synergistic flows at one time. This is an original working I came up with several years ago. To the best of my knowledge, no other moving chi kung form uses this set of movements in the order presented, Combining the exercise with concentration on the flow of the Grand Heavenly Cycle once you’ve rooted properly, is the key element to this chi kung form, inhaling and exhaling deeply and rhythmically. It can be done relatively fast, or slow. The slower it is done, combined with many repetitions as well, the greater amount of chi that can be collected at one time. After doing warm ups, this can be done as a “stand alone” moving form, and therein is a “semi-intermediate” form, a stepping stone for you to use to push further into your studies. Now, we shall commence the flight of the Dragon Energy (another name for chi) with the exercise I call, “The Dragon Beats His Wings”.