8-Step Active Chi Kung for Longevity
Purpose:
This movement is a martial art form taught by Dr. Luke Chu. It is specially designed to help learners to increase circulation faster through an active and fast pace movement with kicking and blocking. The body warms up quickly with repeated movement. It is helpful to imagine that there is an opponent in front of you that you are defending yourself from.
Begin with the heels together in a “V” shape with the feet pointed out at 45 degrees and drop the arms to the sides.
Total 8 steps.
Step 1: Viper coming out of its hole 毒蛇鑽穴
1. Move the left hand to the dantien with the palm up.
2. Move the right hand to the navel, about 4 cm above the left hand with the palm down.
3. Spread the hands apart with the right hand moving up and the left hand moving down (palms facing each other), then move the left hand back, up, then forward and the right hand back, down, then to the waist while stepping forward with the right foot (the right leg bent at the knee with the part below knee perpendicular to the ground, the left leg straight at the knee).
4. Extend the right arm forward, with the index and middle fingers extended (palm down) aiming just above the nipple and move the left arm back at a 45 degrees angle with the index and middle fingers extended (palm up) while leaning forward and shifting your weight to the right foot.
Step 2: Wild Goose flying down into fields 雁落叢中
1. Move the right arm back at a 45 degrees angle.
2. Open the hands (ie. extend all the fingers) and turn the hands so that the palms face down while moving the arms forward to extend out from the shoulders.
3. Move the arms up and then forward in a circular motion while stepping forward with the left foot.
Continue moving the arms down and together with the palms facing out while kneeling on the right knee.
4. Extend the arms out to the sides and extended to the back with the palms up and slightly cupped, keeping the head up and looking forward.
Step 3: Fingertip strike at the innocent eyes 眸子無罪
1. Stand up and drop the arms to your sides.
2. Extend the arms forward with the palms down.
3. Move the arms up, back and down in a circular motion to bring the hands to sides with the index and
middle fingers extended, while stepping forward with the right foot.
4. Extend both arms forward with the index and middle fingertips further extended and strike at the innocent eyes while leaning forward while shifting your weight to the right foot.
Step 4: Twin candle windward 雙燭迎風
1. Open the hands and extend them out to sides.
2. Move the arms together, up, then back and down in a circular motion.
3. Step forward with the left foot while moving the arms up and forward with the forearms bent up at a 90
degrees and the palms facing each other about 20 cm apart, directly in front of your face.
4. Open the arms to a bit more than shoulder width apart.
Step 5: Embracing with the arms and wrists 腕環臂展
1. Drop the forearms so that they are parallel to the ground, with the palms down and the elbows out.
2. Extend the arms out to your sides.
3. Step forward with the right foot.
4. Move the arms forward as though to encircle a large ball, with the fingertips touching.
5. Embrace by bringing both arms towards the chest (to hold/capture the opponents)
Step 6: Kicking with the left and right leg 左提右縱
1. Turn your hip to the left and bring the embracing palms with the fingers pointing to one another to the
left.
2. Swing your hip back to the middle and separate both hands.
3. Extend the left arm forward while sweeping the right arm downward and kick with the left foot.
4. Step forward onto the left foot.
Step 7: Creeping down with the palms 沉迷玉掌
1. Shift your weight to the right leg and bring the left arm to the back.
2. Bend forward and bring the left arm from your waist to creep down along the left leg from the knee
downwards by shifting your weight from the right leg to the left leg.
3. Straighten up and turn the hip and separate both arms.
4. Swing and sweep the left arm in circular movement towards the body with your palm facing back.
5. Extend the right arm forward and up to shoulder height, and then set the left foot at a 45 degrees angle
6. Kick with the right foot.
7. Step forward onto the right foot.
Step 8: Going hand in hand closing 蘭桂相隨
1. Pivot the right foot towards the left and shift your weight onto the right foot.
2. Step back on the right foot and bring the left foot 180 degrees, turn untill it has a 45 degrees angle beside the right foot.
3. Move the right foot to the starting position.
4. Move the left foot to the starting position and move the arms to your sides.
Repeat movements, reversing right and left.
Repeat above sequence 3 times (for a total of 6 repetitions of the 8 steps)
