To master an art is to endure its difficulties with joy

Curriculum

Basics

  • Four fundamentals: meditation, breathing, stretching, mabu (root)

  • Basic Qigong set

  • 8 body energies: peng, lu, ji, an, cai, lie, zhou, kao

  • 5 steppings

  • Simple form of the 8 energies (level 1)

Intermediate

  • Circular form of the 8 energies (level 2)

  • Combining 8 energies and 5 stepping

  • Qigong: coiling and Tao Yin

  • Yang-style 37 form

  • Chen-style 24 form

  • Pushing hands: single and double

Advanced

  • Xiao Peng Da form with power manifestation (level 3)

  • Small form with muscle-tendon strengthening (level 4)

  • Pushing hands: stepping, silk reeling, and joint locks

  • Martial art applications

Questions before getting started? Get in touch.

Qigong Sets

Eight Pieces of Brocade (standing)

  1. Double hands hold up the heavens: normal stance (feet parallel and shoulder width apart), interlock hands, raise above head, heels of the floor, come down, and bend side to side.

  2. Left right open the bow like shooting a hawk: wide squat stance, bring hands together, separate hands by pulling back one and changing the other to “swordx” hand.

  3. Regulate spleen and stomach: normal stance, push one palm facing up and one down, change hands, feel you’re pushing a ball gently up and down.

  4. Five weaknesses and seven injuries: normal stance, turn your head to the left and look to the rear (exhale), return head to the front (inhale), change right. First, place your hands by your sides. Second, place them on your lower back pushing the chest out. Third, bring both hands to your chest with palms facing up.

  5. Sway the head and swing the tail to get rid of the heart fire: wide squat stance, place hands on your knees, shift your weight to one side and look back, and change sides.

  6. Two hands hold the feet to strengthen the kidneys and waist: normal stance, push hands above the head with palms facing up, bend forward with arms extended, and come up.

  7. Screw the fist with fiery eyes to increase Qi: similar to shooting the bow, tighten both fists, extend one arm to the side in a twisting punch motion (i.e. screw) while holding the other hand besides your waist, then change sides.

  8. Seven disorders and hundreds of illnesses disappear: normal stance, heels of the floor, first hands by your sides, then on your lower back, and lastly in front (like 4.)

Reference: “Eight simple qigong exercises for health” by Master Yang Jwing-Ming

Coiling set

  1. Stand calmly to regulate the mind and breathing

  2. White crane relaxes its wings: arms on your sides, palms coil out while rounding the shoulders and arcing your chest.

  3. Drill forward and pull back: lift hands to mid-chest, extend arms, coil palms, come back and push down.

  4. Left and right Yin and Yang: lift one hand to mid-chest, extend and coil palms and waist, change sides.

  5. Water and fire mutually interact: lift hands to mid-chest, coil palms up, and push down.

  6. Large bear encircles the moon: lift hands, turn palms, push forward, and then down.

  7. Living Buddha holds up the heavens: lift hand above head, twist palms, come back and push down.

  8. Turn heaven and earth in front of your body: lift hands to mid-chest, split, one hand up and one down, twisting palms, change sides.

  9. Golden rooster twists its wings: similar to 8, bring the hand pushing down behind you.

  10. Turn your head to look at the moon: similar to 9, turn waist and look back.

  11. Big python turns its body: similar to 10, wide squat stance

  12. Up and down coiling: normal stance, hands at your waist, twist and coil up, lower and turn body on heel and toes.

Reference: “The essence of Taiji Qigong, the internal foundation of Taijiquan” by Master Yang Jwing-Ming

Tao Yin

  1. Arc back and come back forward in three steps (head, chest, waist)

  2. Twist hand, elbow, shoulder (both sides)

  3. Elbows together, coil back and in, twist hands (low, medium, high stance)

  4. Hold with both hands and twist sideways (squat stance, large/medium/small)

  5. Center line, raise hands mid-chest height, coil sideways, turn waist, and shift weight to one side (both sides)

  6. Hand on hand, foot forward, go down, circle elbow around knee, and come up

  7. Lift one leg, circle foot and hands forward and back (both sides)

  8. Center line, coil downwards, turn waist and look back

  9. Interlock hands, raise above head, and lift heels

  10. Feel energy between hands (small and large)

  11. Waive back, go down and extend arms and come back up

  12. Coil in, push sideways, and drop arms to the side

  13. Hands on Dan Tian, calm mind and body