Warm Up Exercise

Part 1: Relaxing Neck and Shoulder Movement Video

 

Part 1: Relaxing Neck and Shoulder Movement (Basic Foundation)
Total 6 movements

Preparatory Steps for Wah Tor Chi Kung

Wah Tor Chi Kung involves gentle movement of the whole body from head to toes. 

1. Breathing method:

a. Breathing is to be gentle, soft, slow, smooth, long and deep without any “force” or overexertion of effort.

b. Be aware, adjust the “in” or “out” breathing rate to align with the duration of each corresponding movement.

c. Beginners may need more than one “in” or “out” breath for the longer movements. 

d. Some movements do not need very deep breathing.

e. Concentrate on one’s breathing and synchronize the breath with the movement.

2. Breathing style: 

a. Deep reverse abdominal breathing:

Breath in (inhale) through the nose, tuck in and contract the dantien area (abdomen area) by drawing air into the diaphragm so that it rises and the chest expands. 

b. Breath out (exhale) through the mouth like a gentle breeze coming out through the lips, expand the dantien area (abdomen area) without force, diaphragm drops and chest returns to the normal position. Typically throughout Wah Tor Chi Kung practice, we inhale through the nose and exhale through the mouth unless stated otherwise. 

c. Dantien or Qihai CV6 is where the chi- energy accumulates.  It refers to the chi reservoir area or energy sea and is located approximately 1.5 inches below the belly button and it is an area and not a specific point.

3. Listen to your body and observe your limits:

a. Whether stretching, bending, twisting or flexing, stay close to but within your own limits of agility, mobility and endurance for your movements. Muscles, tendons and joints will become more flexible over time. To avoid injury don’t push or force too hard.

b. Listen to your body and do not compare yourself with others. Your flexibility improves with time and practice.

c. As you become more flexible, you can increase your movements while always being careful to not overextend yourself.

d. If you encounter pain during the movement, stop and do more gentle breathing directing your breath to the sore area until you feel more relaxed. 

4. All movement cycles to be repeated 3, 6 or 9 times to suit your needs and time.

5. Warm up your joints from head to toes before you start by doing some gentle stretching routines. Calm your body and mind through abdominal deep reverse breathing. Relax your body and mind before you start.

6. Posture 

a. Stand, by placing feet shoulder width apart, heels touching with the feet flat on the ground. Toes are slightly pointed outwards.

b. Be aware and align your body posture and stay centered.

c. The head (Baihui i.e. hundred meetings GV20) meridian point holds the head up towards the sky.  

It is a major energy exchange point and has a powerful effect in enhancing physical, mental and spiritual harmony.

d. The chin is slightly tuck in.

e. Tuck in the tailbone to flatten the “gate of life”.

f. Place the palms of your hands over the dantien area.  According to Dr. Chu, there is no significant difference of which palm is first placed to cover the dantien. Therefore, you can place either palm according to your preference. Make sure your labouring palace “Laogong” meridian point PC8 (where the third finger bends towards the first and second palm line i.e. heaven and human line) is placed directly over dantien first and then place the other palm with the labouring palace meridian point directly over the other palm.  All three meridian points are connected to your internal and external labouring palace meridian points and with your dantien. 

Basic Concepts of Chi Kung

Chi Kung (Qigong) basic concepts:

Chi (Qi), pronounced as “chee”, is the vital energy of life or life force that sustains our existence. Since chi is energy, it is vital to health and healing.

1. Chi can be felt and experienced but not be seen easily. How we think, how we live, what we do and what we eat will affect our chi as all these activities involve energy transfer.

2. Chi can be cultivated and preserved through conscious practice and effort. Kung(gong) means cultivating our ability/effort to build and revitalize.

3. Chi Kung (Qigong) is an ancient Chinese exercise working with our vital energy through conscious effort. It dates back more than 3,000 years as chi was first mentioned in the book of I-Ching. It involves the coordination of breathing, gentle and graceful body movements and meditative practices that calm one’s body, mind and spirit. Chi Kung practice can stimulate and enhance our hidden human energy capacity.

4. One will gain better health and even longevity through absorbing more oxygen, improving circulation throughout the body including internal organs, enhancing both physical and mental health and strengthening the immune system. It helps to regulate and balance the body’s systems. As a result, stress will be relieved and wellness will be achieved. In the long run, one will obtain “chi” that vitalizes oneself. These benefits are possible through our life commitment and diligent daily practice of Chi Kung.

5. Chi can be understood or explained as bioelectricity and chi flow through the same meridian lines where all the acupuncture points lie. The ultimate goal of Chi Kung is harmonious transformation of body, mind and spirit in unison with universal energy. Key success relies on our clarity, focus, perseverance, openness, relaxation and balance.

6. There are over a thousand types and styles of Chi Kung in general and they are classified in different schools. Some require no movements, some require standing, lying down or sitting still or a combination of these.

7. Common key features for Chi Kung practice:

• concentration and relaxation of body and mind and focusing on breathing,
• quiet the mind and relax the body totally before we start
• breathing techniques need to be mastered appropriately and have to follow the flow as suggested
• practice is preferred in a quiet environment with fresh air but not too windy or cold
• avoid sudden or loud noises during practice and turn off phones/cell phones, TV etc.
• avoid bright lighting that irritates one’s vision
• preferably practice on an empty stomach or before meals
• practice daily and regularly with discipline: morning or night doesn’t matter
• dress warm, wear loose fitting clothing and flat shoes

An explanation about why Chi Kung has to start from the head- It is because it is important to have our frame aligned –as a healthy spine is a basic requirement. 

In addition:

1. The neck C1-C7 cervical vertebrae have to activate the nerve and blood flow through our brain, nose, ear, throat and eyes.

2. The mid back section (thoracic) of our body, T1-T12, 12 thoracic vertebrae drives the circulation in our heart, lungs, liver, pancreas and gall bladder.
3. The lower mid body (lumbar) L1-L5 5 lumbar vertebrae drives the circulation in our stomach, kidney and large intestine.
4. The sacral area S1-S5, 5 vertebrae ill drives the circulation of the small intestine and urinary tract, four limbs, bones, tendon and muscles.
The spine is like a conductor, giving commands and bringing energy and power to every system in the body.

The reason why chi kung can support self healing- It is because it is based on the fact that “our spirit is in unison and our mind is focus”. When we are in that state, we are fully charged with energy and which is like the source of fuel for any engine. However, if you want long lasting results and a healthy body, one has to work hard to upkeep it (that is, non stop practice).