Testimonials from our learners

 Let's hear the learners' experience.....

Catherine Backman

1. Tell us who you are and how long you’ve been learning Wah Tor Chi Kung.

My name is Catherine and I’m a recently retired professor and occupational therapist. I started learning Wah Tor Chi Kung in 2016.

2. How did you come across Wha Tor Chi Kung?

I saw a sign posted in a medical clinic that Chi Kung was offered in the clinic on Saturday mornings.

I had often wondered about Chi Kung and thought Ike give it a try. Hing was a patient and enthusiastic teacher, so I’ve been doing it ever since, although with some breaks due to the pandemic and changing schedules and venues.

3. Can you share your experience or impressions of practicing Wah Tor Chi Kung? What keeps your engaged in practice?

Once I learned the basic movements I started to feel the benefits of practice. It is relaxing and stress relieving, like a mindful practice. It is a full range of motion exercise which can be very gentle but also can be vigorous the more you focus on the details for performing each of the 9 parts.  I especially like doing it outdoors, as part of a group in a park, but indoors is more realistic in winter. When I miss doing it for a week or more, I feel stiffer, more knee pain, and have less energy than when I practice regularly. That’s what keeps me engaged in practice - feeling better.

4. Do you recommend Wah Tor Chi Kung to others?

Yes. Anyone can do it, no matter their fitness level and it’s easy to adapt to your ability. While Chi Kung is typically done while standing, it’s possible to do it while seated. You will breathe better, improve circulation, balance, posture, and fitness, and can do it at your own pace.

Kaija Pepper 

1. Tell us who you are and how long you’ve been learning Wah Tor Chi Kung.
I’m a writer working in the arts, and started learning Wah Tor Chi Kung in 2017.

2. How did you come across Wah Tor Chi Kung?
A friend asked me to sign up for a course with her. I had recently stopped doing yoga due to arthritis restricting some of my movement, and thought the gentler stretches of Chi Kung would be better for me. (They are!)

3. Can you share your experience or impressions of practicing Wah Tor Chi Kung? What keeps you
engaged in practice?
After the challenge of learning the basic movements, I began to enter into the more meditative aspects of the form. It’s sometimes hard to motivate myself to stop whatever I’m doing and join the practice, whether online or at the park, but each time I do, I feel more centred inside. Especially when we’re all doing it in time together: the energy flow is dynamic and truly exciting.

4. Do you recommend Wah Tor Chi Kung to others?
Definitely! It takes patience to learn and commitment to practice, but the joy it brings to be centred in your body and mind makes it so worthwhile. For anyone who works on their computer as much as I do, it’s a wonderful restorative.

Part 3: Strengthening the Kidneys Movement Video

    Part 3: Strengthening the Kidneys Movement Video

Possible health benefits include:

The kidney meridian points treat the waist?? Bodily waste or?? and injuries to nearby tissue, kidney inflammation, nervousness, nocturnal emission, impotence and irregular periods.

Also, it might cure weak kidneys and tinnitus (ear ringing). 

The “Feng Chi” meridian points are able to address tinnitus, colds, dizziness, headaches, high blood pressure and neck/shoulder problems. 

“Yi Feng” meridian points are able to address hard of hearing, tinnitus, ear inflammation and mumps.

Possible causes of illness:

According to contemporary Chinese medicine theory: The kidneys are responsible for the urinary system.

According to ancient Chinese Medicine, tinnitus is likely caused by kidney problems, which might lead to high blood pressure and cause pressure in our head, which affects our auditory nervous system causing tinnitus.

According to Traditional Chinese medicine, the function of the kidneys is to purify toxins in blood and to clean up toxins built up in the body through urination. Urination issues are detrimental to our health.  Urination issues can include frequent urination, no urination or very restrictive urination or ketoacidosis. Therefore, it is very important to make the effort to prevent kidney disease naturally rather than by the use of dialysis or by a kidney transplant.

Part 3 : Strengthening the Kidneys Movement (detailed description)

Part 3: Strengthening the Kidneys Movement

Start: Place the feet shoulder width apart and let the arms hang down by the sides with the fingers pointing downwards.

Breathe in, the abdomen (tummy) tucks in gradually and gently, chest expands.

Breathe out the chest relaxes, abdomen (tummy) expands out gradually and gently.

Repeat all movement minimum 3 times, preferable 6 times or 9 times.

Relax Elbow and Back

a. Breathe in, raise the arms and grasp pressure points on head*

*with thumbs pressing onto the “Yi Feng” SJ17 meridian point located at jaw bone hinge (right behind the back of the ear

on the inside and just above the earlobe) and index fingers (second fingers) pressing on “feng chi” GB20 meridian point

along the neck below the skull]. Bring the arms forward and up so that elbows point forward and close towards each other but in a relax manner.

b. Breathe out and slowly open elbows outwards horizontally.

c. Breathe in, bend forward and move the left elbow close to the chest and bend downward half way at the waist and then move the left elbow pointing toward the right knee.

d. Breathe out continuous bending further downward so that the left elbow is touching or reaching towards the right knee and eyes keep looking towards the back. However, both legs have to be straight in order to stretch the tendons at the back of the legs.

e. When you are in a downward position, bring yourself back to the middle with no breathing in and out, and open the elbows wide horizontally with the head hanging loosely downward and the eyes looking between the legs.

f. Breathe in and slowly bring yourself up and return to vertical position with the elbows remaining open outward horizontally.

g. Breathe out and bring the arms outward and open up the elbows downward to the sides.

h. Breathe in, bring the arms up from the back and rotate the shoulder blades and both arms up to the vertical position beside the ears, eyes looking straight.

i. Breathe out and bend forward and downward while bending at waist and let the hands reach down to the feet or ground or as far as comfortable while keeping both legs straight.

j. Breathe in and bring the hands up with the palms gently gliding up and touching the shins and thighs and return back to the starting position.

k. Breathe out and drop the shoulders, arms, elbows, wrists and the whole body. Relax the arms letting them hang to each side of your body.

(Repeat the above sequence but switch the left elbow with the right elbow, and then repeat both cycles 3/6/9 times.)

Variation:

Breathe in, raise the arms and grasp the pressure points on the head* rotate the arms so that the elbows point forward.

Breathe out and open the elbows outward.

Breathe in, bend forward at the waist and point the left elbow toward the s right knee.

Breathe out and bend further forward so that you can look past your right thigh to the rear.

Breathe in and return to vertical position slowly with elbows open outward.

Breathe out and rotate the arms to sides.

Breathe in, rotate the arms rearward to the vertical position, and then the rotate arms and head forward while bending at the waist and reach the hands down to the feet or as far as is comfortable. 

Breathe out and rotate at the waist back to the vertical position with the hands following your shins and thighs to the starting position. (Repeat all the above but switch the left with the right, and then repeat both cycles 3 times.)

*with the thumbs at the jaw bone hinge and the forefingers at the of the neck of below the neck.

Part 2: Improving Eye Health Movement (detailed description)

Part 2: Improving Eye Health Movement

1. Phoenix Spreading Its Wings Movement

a. Breathe in while gently stretching outwards from the side raise both arms up to the shoulder level - iron-cross position; like the phoenix spreading its wings horizontally. 

b. Breathe out, raise the right arm bending at the elbow to point to the sky (palm facing front) while simultaneously lowering the left arm with a slight bend at the elbow to the side (palm facing back) while lowering the body by bending downwards at the knees in a semi – squatting position. The right and left arm are to be shaped like a sideway “S”

c. Breathe in, while rotating your upper body, head and neck towards the left until you see your right heel.  While rotating your body sideway and downward, curl your right arm over but not touching your head as though to cover and protect the “baihui”. Your left arm should be behind you palm facing up and it should be positioned near your “gate of life “. Imagine you are holding a ball between your right and left palms.  

d. Breathe out and rotate your head, neck, upper body returning to the sitting position with your right arm up, palm facing front and your left arm is down and palm facing back.

e. Breathe in lower your the right arm and raise your left arm to the iron cross position until it is horizontal to the shoulder and while you are moving the arms, synchronize the body to rise up returning to the standing position..​

f. Breathe out shoulders drop, and drop the arms to the sides returning to starting position.

g. Repeat all the above but switch left with right, and then repeat both cycles 3/6/9 times.

 

2. Eye Movement

a. In the starting position, focus at distant objects. Roll your eye balls vertically, up and down, without moving your head, neck or body

b. Breathe out, roll your eye downward slowly

c. Breathe in and roll eyes upward while looking far away*

d. Breathe out and roll the eyes downward while looking far away. (Repeat 6 times)​

e. Breathe in and bring yourself back to the starting position

f. Breathe out and sweep your eyes to the left while looking far away*

g. Breathe in and sweep the eyes all the way to the right while looking far away. (Repeat 6 times)

h. Breathe out and sweep the eyes all the way to the right while looking far away.*

i. Breathe in and sweep the eyes to the left while looking far away. (Repeat 6 times)

j. Breathe out and back to the middle position.

3. Neck Pinching 

a. Breathe out, while standing at the middle position, bring up your right hand and slide the thumb and index finger downward from the top back of the head until you reach the edge of the skull, then gently press on the “feng chi “meridian point, and lower your head to stretch the back of your neck.  Keep your eyes still in the middle position.  All the scanning is due to the turning of the head and neck. 

b. Breathe in, continue pressing the meridian points, rotate your head looking up (Repeat 6 cycles).

c. Breathe out and return to the middle position, then drop the right hand.

d. Then bring the left hand behind the head and move the left hand’s thumb and index finger sliding downward from the top back of the head to the edge of the skull. Then

    gently press on the “feng chi” meridian points and breathe out, rotating the head to look towards the left again keeping the eyes in the middle and letting the scanning occur as a result of the turning of the head and not the eyes. 

e. Breathe in and rotate the head to the right (Repeat 6 times but no need to do reverse cycle for rotating to the right).

 

*Rotate eyes slowly and smoothly to avoid dizziness, especially when you are scanning scenery and objects.  Pay attention to details including texture, colour, design and shading.      It is better to do it outdoor and pick a place with lots of green trees around. It is also recommended to remove your glasses if you wear them.

Part 2: Improving Eye Health Movement Video

Improving Eye Health (Pheonix Spreading Its Wing Movement)

Possible health benefits include:

Helps to soften the orbicular muscles of the eye, lubricates the eye muscles, enhances the optic nerve function and helps prevent many possible eye diseases. May cure difficulties in focusing, helps tired eyes, reduces excessive tears, reduces sensitivity to light, helps blurring vision, cataracts, and floaters

 

Possible causes of illnesses and symptoms:

Having a weak liver inhibits the ability to detox and this may result in an imbalance of the pancreas. Too much stress, being over-anxious or lack of sleep may cause this.  All this may cause yellow eyes, weak optic nerve and difficulty in reading.

Part 1: Relaxing Neck and Shoulder Movement (detailed description)

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

Possible health benefits include : Can help with headaches and migraines, feeling pain in the brain, nerve pain, neck pain, stiff neck, tight shoulders and shoulder pain, difficulty in raising the arms.

Possible causes of illness : Headaches can be caused by brain capillaries and blood vessels being blocked. If prolonged, more pain will result and if serious, capillaries and blood vessels will rupture and cause stroke and difficulty in walking. Practicing chi kung helps prevent this type of illness from happening. Shoulder pain is also a result of the blood flow not flowing smoothly or becoming stagnant. By relaxing and softening all the muscles and tendons above the shoulders relieves pressure from the neck and shoulders. Once circulation is back to normal, many health concerns are resolved.

Start : Place the feet shoulder width apart and relax the hands so that the arms rest by the sides and point the fingers downward. 

Breathe in, abdomen (tummy) tucks in gradually and gently, chest expands.

Breathe out, relax chest, abdomen (tummy) expands out gradually and gently.

Repeat all movements minimum 3 times, preferable 6 times or 9 times.

1.   Head

Breathe in through relax nose while standing in the center position, tummy tucks in, chest expands.

Breathe out (through the mouth gently from the lips) and bend the head forward & downward until the head touches the chest softly stretching the back of the neck.

Breathe in (through the nose) and lift the head back to the center upright vertical position.

Breathe out and bend the head backward as far as you can, being mindful of your limit.

Breathe in and bring the head back to the center upright position.

Breathe out and drop the head sideways towards the left shoulder until the ear resting onto the shoulder or as far as you can stretch your neck.

Breathe in and bring the head back to the center.

Breathe out and drop the head sideways towards the right shoulder until the ear resting onto the shoulder or as far as you can.

Breathe in and bring the head back to the center (Repeat the whole set 3/6/9 times).

2.   Neck - stand in the center position and turn the neck horizontally

Breathe in (through the nose) while standing in the center position.

Breathe out (through the mouth) and turn the neck to the far left side as the transition.

Breathe in (through the nose) all the way horizontally 180 degrees to the far right.

Breathe out and all the way 180 degrees to the left side and go as far as you can reach, be mindful of your limit.

Repeat this left-out, right-in cycle 3/6/9 times.

After 3 times, when the head is left side, then do the transition to the opposite side.

Breathe in (through the nose) back to the center position from left.

Breathe out (through the mouth) from center and turn the neck to the right side as the transition.

Breathe in (through the nose) all the way 180 degrees to the far left.

Breathe out and all the way 180 degrees to the right side and go as far as you can reach, be mindful of your limit (Repeat 3/6/9 times).

3.   Shoulder drop - Drop the shoulder to both sides slowly

Breathe in (through the nose) while standing in the center position.

Breathe out (through the mouth) and bend the body, keeping the hips still, to the left and let the palms slide along the legs, count as the transition.

Take on ful breath in (through the nose) and bend the body to the right and let the palms slide along the legs.

Take one full breath out (through the mouth) and bend the body to the left and let the palms slide along the legs (Repeat 3 times).

After 3 times, do a transition by bringing oneself to the center position by breathing in (through the nose), then breathing out and drop the shoulder to the right side.

Take one full breath in (through the nose) and bend the body to the left side and let the palms slide along the legs.

Take one full breath out (through the mouth) and bend the body to the right side and let the palms slide along the legs (Repeat 3/6/9 times).

4. Neck and Upper Body Turn

Keep the head still and keep the eyes looking in the center looking far ahead.

Breathe in (through the nose) while standing in the center position.

Breathe out (through the mouth) and turn the waist and upper body all the way to left as far as one can reach and when you reach the far left continue to turn the neck (transition).

Breathe in and turn the waist and upper body all the way to right, turn as far as you can and continue to turn the neck (Repeat 3/6/9 times).

Breathe out to the left.

Breathe in from the left to the center.

Breathe out and turn the waist and upper body from the center to the right as far as you can turn and when you reach the far right continue to turn the neck (transition).

Breathe in while turning the waist and upper body all the way to left and turn as far as you can reach and when you reach the far left continue to turn the neck.

Breathe out turning the waist and upper body all the way to right as far as you can reach and when you reach the far right continue to turn the neck (Repeat 3/6/9 times).

 

5. Rotate upper body and shoulder gently

Slowly turn your body to the left side and bend the upper body slightly downward - increase the bending depending on one’s flexibility.

Breathe out (through the mouth) and turn your upper body from the left to the right side when you are in the downward position.

When the head is on the way up at the right side, bend the knees slightly to the front, bring the upper body arching to the back with the support of the waist and let the shoulders rotate while the head and neck follow the movement.

Breathe in (through the nose) while completing the upper rotation from the right shoulder to the left shoulder

(Repeat 3 /6 / 9 times).

Breathe out (through the mouth) while turning the upper body from the right to left. While at the left side, bring the knees to the front and upper body arching to the back and let the upper body turn from left to right and let the arms and palms follow.

Breathe in (through the nose) and bend the upper body to the left and let the arms & palms follow (Repeat 3 /6 / 9 times) .

Variation: If there is difficulty in arching the back, just turn the head around the base of the neck for the rotation. Do it slowly to avoid dizziness - usually dizziness will disappear after a few practice sessions.

 

6. Whole body stretch– stretch like the bird with wings extended out

With the legs shoulder width apart and the hands hanging down by your sides.

Open the palms facing front, breathe in (through the nose) and bring the arms straight back, lift them up and bring the shoulder blades gently close together, open the chest and bring both arms up all the way up over the head and beside your ears, eyes looking far. Raise the spine and synchronize the movements with the breath.

Breathe out (through the mouth) bending at the waist as the arms drop down in front of you and when in the downward position, eyes look between the legs.

Breathe in (through the nose) tummy tucks in while bringing the waist, back, upper body, neck, head and arms up

Breathe out drop the arms to the sides until you reach an iron-cross position (shoulder level).

Breathe in by grasping all the fingertips tightly and drop them downward softly into a circle with wrists tightened up at the end  with elbows and tummy tuck in.

[NB The end of this movements requires grasping the fingertips and the bending of your wrists inwards to stretch your arm muscles into a circular shape beside the body]

Breathe out and relax all the fingers, wrists while droping the elbows, arms and shoulders and relaxing the fingers and hands so that they rest on the side of the legs and totally relax by bringing the chi down through your arms and fingers and through your body down into the feet and into the ground (Repeat 3/6 /9 times).

 

Variation of breathing style in the whole body stretch movement (Repeat 3/6 /9 times)

Breathe out while rotating the arms rearward and tilting the head backward.

Breathe in as the arms reach the same vertical plane as the head, rotate the arms and head forward while bending at the waist.

Breathe out while bringing the arms and head upward and return your torso to the vertical position.

Breathe in and bring the arms to an iron cross position.

Breathe out while pointing the fingers in a grasping position and drop the hands to rest on the side of the legs.