8-Step Active Chi Kung for Longevity

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)

Part 9: Strength Building of Limbs (Flying and Kicking detailed description)

Part 9: Strength Building of Limbs (Flying and Kicking)

NB Breathing method in this movement is different from the other parts.

Marching (warm up for leg kicking)

1. To start, put feet wide apart to shoulder width.

2. March along a circle in clockwise direction with a straighten back and slightly closed up chest and breathe as follows:

3. Note all breathing is through the nose. Breathe in while walking with left (straight) leg kicking out to about 30-40 degrees from vertical while taking in two “sniffs” through the nose. Simultaneously swing the right hand to the dantien position and the left hand to the back similar to Part 7.

4. Move forward, kicking the right foot forward while breathing out once deeply. While raising the right leg, simultaneously swing the left hand to the dantien and the right hand to the back.

5. Move forward, left foot out, normal breathing in once. Swing the right hand to the dantien and the left hand to the back. Land on the heel of the forward foot.

6. Move forward, right foot out, normal breathing out once. Swing the left hand to the dantien and the right hand to the back. (Repeat this 4-step cycle as many times as you feel comfortable.)

7. After this “sniff-sniff” out, in and out breathing cycle, repeat the march and breathing cycle again until you completed a good size circle – 6 or 9 repetitions.

8. Then stop, turn to the opposite direction anf continue but go in a reverse circle marching

9. While you are marching, picture yourself as a warrior, marching through the journey of your life. You have no fear! Every mistake or failure is just part of your learning process. Every obstacle is an opportunity for your achievement! You maintain a positive mental attitude no matter what the circumstances.

Swimming (Kicking sequence is N-S-E-W-E-W-S-N or Front-back-left-right-left-right-back-front)

Version 1

The exercise below is similar to swimming except for kicking the legs forward. You must now focus your mind on the movement. Don't worry about breathing as it will come naturally.

1. Move both the left hand, palms up, and the left foot forward, and the right arm to the back with the palm up. Move the arms in a swimming motion so that the left hand swings to the front and above the head with the palm facing up and the right arm swinging in a circular motion until it reaches straight forward at shoulder’s height. Kick the right leg forward to waist height and touch the right hand to the right toe or as far along the leg as possible.

2. Rotate the body 180 degrees clockwise to face backwards using the momentum of the swinging leg, rotate the arms in a swimming motion so that the right hand is used to protect the head and is positioned above the head with the palm facing up and the left arm reaches forward. Kick the left leg to waist height and touch the left hand to the left toe.

3. Rotate the body 90 degrees anti-clockwise to face left, and repeat the right leg kicking series.

4. Rotate the body 180 degrees clockwise to face right, and repeat the left leg kicking series.

5. Rotate the body 180 degrees anti-clockwise to face backward, and repeat the right leg kicking series.

6. Rotate the body 180 degrees clockwise to face forward, and repeat the left leg kicking series.

7. Rotate the body 90 degrees anti-clockwise to face left, and repeat the right leg kicking series.

8. Rotate the body 180 degrees clockwise to face right, and repeat the left leg kicking series.

Version 2

1. At the starting point, do “back swirls” with both arms while moving the left leg forward, the knees

slightly bent. At the end of the back swirls, the left hand is above the forehead, the palm is up as though

to protect the head while the right arm is outstretched horizontally and forward.

2. When the stance is steady, kick out the right leg (straight) until it touches the right hand.

3. Drop the kicking foot back, the hands back swirling while turning the body around to face the opposite direction

4. Repeat 1 a and b should this be 1 to 3??

5. In similar manner, kick in all 4 directions:

6. Front-back-left-right; then back-front-left-right

7. Then repeat again and again until you drop

NB take it easy if you have joint pain or knee pain, do according to and mindful of your own limitations.

Breathe out to make a burst of “foo” sound while kicking legs out and up

Can try kicking with pointed foot and toes or keeping the foot at 90 degrees to the leg: the latter stretches the bum muscles a bit more.

Closing

To end, put the feet back together in a 'V' shape with heels touch.

a. Breathe in, put the left palm on the dantien and the right palm on the back of left palm, focus the mind on dantien, bend at waist in a bowing motion.

b. Breathe out and release the hands so that they rest on side of the legs.

Part 9: Strength Building of Limbs (Flying and KIcking Video)

Part 9: Strength Building of Limbs (Flying and KIcking) Video

Possible health benefits: For General Weakness and Arthritis Mastering solid footstep movements is helpful for those who feel weak in general and lack of strength

and mobility in walking in particular.

The Flying kicks movement will enable those who suffer from arthritis, numbness and who have difficulty

inwalking. However, if you have an external injury and you are in the rehabilitation process, you should

be gentle in your kick. Hopefully, given time, you will gradually increase the number and frequency of kicks. Only when you exercise your joints will your recovery speed up. This movement will also enhance

one’s brain function. It is especially helpful for those who have a slight concussion or illness caused

by damaged capillaries.

Possible causes of illness: Many illnesses are the result of poor spine alignment. After learning and practicing the past 8 movements, hopefully you can feel the internal chi enhancing the blood flow in all directions, up- down- left and right reaching all the necessary parts in the circulatory system. All the movements are aimed to train us to build a solid foundation in straightening up our spine in order to

support our whole body system.

Part 8: Improving Heart Health Movement Video

Part 8: Improving Heart Health Movement 

Possible health benefits: high blood pressure, heart disease, gastrointestinal system (digestive issues) and other chronic illnesses

 

Possible causes of illness: This movement involves rising up and down, opening and closing, and blood circulation will follow the chi flow, therefore it will enhance the internal chi to flow upward, downward, internal, external and everywhere. It will then break through any barriers and let chi flow smoothly. Given the movement brings our chi flow to four directions to enhance the circulatory system, and in addition given we are practicing with a quiet and relaxed state of mind in fostering internal chi. As a result, it helps with supporting heart health, cultivating a gentle temperament and increasing blood flow, prevention of illness.

Part 8: Improving Heart Health Movement (detailed description)

Wah Tor Chi Kung

Part 8 Improving Heart Health Movement

 

 

    Possible health benefits: high blood pressure, heart disease, gastrointestinal system

    (digestive issues) and other chronic illnesses

 

    Possible causes of illness: This movement involves rising up and down, opening and closing, and blood circulation will follow the chi flow, therefore it will enhance the internal chi to flow upward, downward, internal, external and everywhere. It will then break through any barriers and let chi flow smoothly. Given the movement brings our chi flow to four directions to enhance the circulatory system, and in addition given we are practicing with a quiet and relaxed state of mind in fostering internal chi. As a result, it helps with supporting heart health, cultivating a gentle temperament and increasing blood flow, prevention of illness.

 

 

a. Step left foot forward, breathe in while swinging both arms forward and upwards over head in a circular motion,

 

b. Breathe out while swinging arms outwards and downwards and bring both upward facing palms in front of the Dantien, fingers pointing tip to tip (it feels like we are grounded through a deep rooted old tree with deep foundation and looking far)

c. Continue to move both palms up until level with the chest.

 

d. Glide both hands past the ears and head without touching then bring both arms outstretched over the left foot which should now be bent forward at the knee to form a forward “horse stance”. The outstretched arms cross each other at the palms, left palm on top if left leg is forward and vice versa, hands not touching about an inch apart. Right leg is straight.

 

e. Rotate wrists until palms up, draw elbows back while pulling body back until left leg is straight (toes pointing up) and right leg is bent at the knee to support the body. At the end of the pull-back, the upturned palms are at the sides of the waist.

 

f.  Gently rock forward while moving palms out and up in an arc until a bit higher than your head. Look at the palms as though they are mirrors. In this position, your weight is on the left front leg and the right leg is straight with toes pointing up and heel up.

 

g. Spread both hands outwards until both arms are straight and horizontal like a cross position (pretty solid and reliable); palms facing down. Simultaneously shift your back foot backward a bit (to gain a wider and more stable stance) and arch your body backward until you look up to the sky.

 

h. Bring both arms up while straightening up your body, shifting back foot up a bit while shifting weight to front leg. When the fingers touch at the apex, slowly lower body and hands downwards until knees fully bent and fingertips fully lowered. Exhaust all your air while breathing out.

 

i.  While down, spread both arms sideways, palms up.( the rising up and down movement is acting swiftly like eagle flying high and goose flying down)

 

j.  Bring both arms in and rejoin fingertips, palms down. Push hands upwards while rising up until both hands fully extend upwards, apex pointing up.

 

k. Move palms down to chest level, fingers tip to tip.

 

l.  Lower hands downwards, pausing momentarily at the Dantien before dropping hands to the sides. (everything will be centred and you will be stepping into the door of success with regular and continuous practice, chi flow goes into Dantien and it will be strengthened)