What is Qigong?
From The Five Animal Frolics of Master Jiao Guorui,
Kevin Siddons & Ariel Ma'ayan, 2022
Qigong is a Chinese system used for the protection and promotion of health, and disease recovery. To call it an exercise system is to limit our understanding of the potential impact of its use.
Historically, archeological research has shown that qigong dates back 7,000 years to shamanistic practices. In modern history, qigong is a term which was developed in the late 1940’s and early 1950’s. Qigong practices have their roots in several sources: Buddhist practices, Daoist practices, Martial arts, and Medical Practices. Some of the forms are truly ancient, like Ba Duan Jin (Eight Pieces of Brocade form) and Wu Qin Xi (The Five Animal Frolics), and some are more modern.
The Definition of Qigong
Qigong (氣功) is a compound word made up of two parts: ‘qi’ (氣) and ‘gong’ (功).
The original character for qi symbolized mists that rise to form clouds (a). It is also the same as the Chinese character for the number 3. The symbol later changed (b) to distinguish it from the number 3. The character was further modified to distinguish it from other characters (c).
The final version (d) adds a small character under the qi character. The smaller character is symbolic of cooking rice. The full meaning of this smaller symbol is the steam rising from cooking rice. It is, in effect, a nod to the character’s original meaning of mist rising to become clouds. It also adds a meaning of nourishment. So a modern understanding of the character is the nourishing energy that enlivens us.
Gong (功) consists of the character for “strength” alongside the character for “work,” which was derived from the character for a carpenter’s ruler. This character refers to a skill that can be trained. Together, the words could be translated as “qi work,” “qi skill,” or “qi training.” While this book only discusses medical qigong, qi can be cultivated for a variety of purposes. The form of the training as well the manner in which it is applied determine whether the qigong being practiced is martial or medical in nature. This is similar to the way in which skill with a blade can be utilized either for violence or for surgery.
The Flavors of Qi
There are many of flavors of qi in the world and in our bodies. In our bodies, qi flows through the system of channels as described in acupuncture. Here’s a partial list of some of the forms qi can take:
元氣 or Yuan Qi is the qi of the cosmos. This is the definition used in Daoism and in the Cultivation teachings. It is the undifferentiated qi of creation. From this souce the Dao is formed, from the Dao, Yin and Yang are formed. From Yin and Yang, the 10,000 creatures of the world are formed.
In this orientation, Yuan Qi (元氣) is also known as Primal Qi, Primordial Qi, and Hunyuan Qi. It is an infinite souce of fresh, vibrant qi that we can absorb to improve the quality of our lives.
External and Internal Qigong
The external aspects of qigong consist of the exercises or movements of the body. There are many historic qigong forms that are still being taught, and there are newer forms being developed by modern practitioners. There are forms that are made up of movements that are fast and hard and others that are slow and gentle. Movements can generally be modified to meet the needs of the practitioner. Movements can be performed while standing or sitting.
The internal aspects of qigong consist of the development of mindful awareness, relaxation of the body, mind, and spirit, and the use of mental imagery to mindfully guide qi throughout the body. There are several internal components involved in internal qigong.
Dantians
One class of internal components of qigong are the dantian. Dantian are energy centers in the body. The term is often translated as ‘elixir fields.’ Master Jiao’s system of dantians was learned from Master Hu Yaozhen.
In Master Hu’s system there are 3 dantian: the upper, the middle, and the lower. The Upper Dantian is located in the head behind the point between the eyebrows. The Middle Dantian is located in the abdomen behind the umbilicus. The Lower Dantian is located in the pelvic bowl above the perineum.
Channels and Vessels
Qi flows through the body via two systems of pathways. On the surface level there is the system of channels. On the deep level there is a system of vessels.
The channels for a qi circulatory system flow throughout the body. The channels flow from one to another in the following pattern:
Lung -> Large Intestine -> Stomach -> Spleen -> Heart -> Small Intestine -> Bladder -> Kidney -> Pericardium -> Triple Warmer -> Gall Bladder -> Liver -> Lung.
Channels can travel near the surface of the skin as well as at deep levels. Near the surface they can be stimulated via needling, massage, heat, and more. The movement of qi within channels is compared to the movement of water in a river. A blockage in a river will cause a backup of water upstream and a reduction of water downstream. The ideal is a smooth flowing of qi from channel to channel throughout the body.
The Eight Extraordinary Vessels is one of the systems of vessels. They are deep structures that are considered reservoirs of qi for the channels. If a channel is over-filled with qi, the excess qi moves to the associated vessel. If a channel is under-filled with qi, it draws needed qi from the associated vessel. The metaphor for qi in the vessels is that of a body of water. The ideal is the free movement of qi from one end of a vessel to the other end, and the easy movement of qi from vessels to channels and back.
The Eight Extraordinary Vessels are:
Kevin Siddons & Ariel Ma'ayan, 2022
Qigong is a Chinese system used for the protection and promotion of health, and disease recovery. To call it an exercise system is to limit our understanding of the potential impact of its use.
Historically, archeological research has shown that qigong dates back 7,000 years to shamanistic practices. In modern history, qigong is a term which was developed in the late 1940’s and early 1950’s. Qigong practices have their roots in several sources: Buddhist practices, Daoist practices, Martial arts, and Medical Practices. Some of the forms are truly ancient, like Ba Duan Jin (Eight Pieces of Brocade form) and Wu Qin Xi (The Five Animal Frolics), and some are more modern.
The Definition of Qigong
Qigong (氣功) is a compound word made up of two parts: ‘qi’ (氣) and ‘gong’ (功).
The original character for qi symbolized mists that rise to form clouds (a). It is also the same as the Chinese character for the number 3. The symbol later changed (b) to distinguish it from the number 3. The character was further modified to distinguish it from other characters (c).
The final version (d) adds a small character under the qi character. The smaller character is symbolic of cooking rice. The full meaning of this smaller symbol is the steam rising from cooking rice. It is, in effect, a nod to the character’s original meaning of mist rising to become clouds. It also adds a meaning of nourishment. So a modern understanding of the character is the nourishing energy that enlivens us.
Gong (功) consists of the character for “strength” alongside the character for “work,” which was derived from the character for a carpenter’s ruler. This character refers to a skill that can be trained. Together, the words could be translated as “qi work,” “qi skill,” or “qi training.” While this book only discusses medical qigong, qi can be cultivated for a variety of purposes. The form of the training as well the manner in which it is applied determine whether the qigong being practiced is martial or medical in nature. This is similar to the way in which skill with a blade can be utilized either for violence or for surgery.
The Flavors of Qi
There are many of flavors of qi in the world and in our bodies. In our bodies, qi flows through the system of channels as described in acupuncture. Here’s a partial list of some of the forms qi can take:
- Yuan Qi (original qi)
- Gu Qi (food or nourishment qi)
- Zong Qi (gathering qi, qi of the chest)
- Zhen Qi (true qi)
- Zhong Qi (central qi)
- Zheng Qi (upright qi)
元氣 or Yuan Qi is the qi of the cosmos. This is the definition used in Daoism and in the Cultivation teachings. It is the undifferentiated qi of creation. From this souce the Dao is formed, from the Dao, Yin and Yang are formed. From Yin and Yang, the 10,000 creatures of the world are formed.
In this orientation, Yuan Qi (元氣) is also known as Primal Qi, Primordial Qi, and Hunyuan Qi. It is an infinite souce of fresh, vibrant qi that we can absorb to improve the quality of our lives.
External and Internal Qigong
The external aspects of qigong consist of the exercises or movements of the body. There are many historic qigong forms that are still being taught, and there are newer forms being developed by modern practitioners. There are forms that are made up of movements that are fast and hard and others that are slow and gentle. Movements can generally be modified to meet the needs of the practitioner. Movements can be performed while standing or sitting.
The internal aspects of qigong consist of the development of mindful awareness, relaxation of the body, mind, and spirit, and the use of mental imagery to mindfully guide qi throughout the body. There are several internal components involved in internal qigong.
Dantians
One class of internal components of qigong are the dantian. Dantian are energy centers in the body. The term is often translated as ‘elixir fields.’ Master Jiao’s system of dantians was learned from Master Hu Yaozhen.
In Master Hu’s system there are 3 dantian: the upper, the middle, and the lower. The Upper Dantian is located in the head behind the point between the eyebrows. The Middle Dantian is located in the abdomen behind the umbilicus. The Lower Dantian is located in the pelvic bowl above the perineum.
Channels and Vessels
Qi flows through the body via two systems of pathways. On the surface level there is the system of channels. On the deep level there is a system of vessels.
The channels for a qi circulatory system flow throughout the body. The channels flow from one to another in the following pattern:
Lung -> Large Intestine -> Stomach -> Spleen -> Heart -> Small Intestine -> Bladder -> Kidney -> Pericardium -> Triple Warmer -> Gall Bladder -> Liver -> Lung.
Channels can travel near the surface of the skin as well as at deep levels. Near the surface they can be stimulated via needling, massage, heat, and more. The movement of qi within channels is compared to the movement of water in a river. A blockage in a river will cause a backup of water upstream and a reduction of water downstream. The ideal is a smooth flowing of qi from channel to channel throughout the body.
The Eight Extraordinary Vessels is one of the systems of vessels. They are deep structures that are considered reservoirs of qi for the channels. If a channel is over-filled with qi, the excess qi moves to the associated vessel. If a channel is under-filled with qi, it draws needed qi from the associated vessel. The metaphor for qi in the vessels is that of a body of water. The ideal is the free movement of qi from one end of a vessel to the other end, and the easy movement of qi from vessels to channels and back.
The Eight Extraordinary Vessels are:
- Ren Mai (Conception Vessel)
- Du Mai (Governing Vessel)
- Dai Mai (Belt Vessel)
- Yang Qiao Mai (Yang Heel Vessel)
- Yin Qiao Mai (Yin Heel Vessel)
- Yang Wei Mai (Yang Linking Vessel)
- Yin Wei Mai (Yin Linking Vessel)
- Chong Mai (Penetrating Vessel)
From the Chinese University Textbook - Chinese Qigong Science (1999)
Basic management of Qìgong exercises consists of regulation of the body, breath, and heart/mind/spirit, often simply referred to as the “three regulations”. All the myriad forms of Qìgong practice consist of these three regulations. Their only difference is in how these three regulations align with each other, but it would never be such that one of these regulations would be missing. Within the three regulations, in fact, is a complete system for self-regulation of the body. Not only do we never depart from the three regulations in training, all the basic operations ...... of a human being inextricably linked to the body, and to the regulation of one’s mind and breath. From an operational perspective,
Qìgong is a system of self-regulation for one to grow beyond one’s limitations, develop the potential of one’s body, and cultivate skills that benefit the health of the body and mind.
Basic management of Qìgong exercises consists of regulation of the body, breath, and heart/mind/spirit, often simply referred to as the “three regulations”. All the myriad forms of Qìgong practice consist of these three regulations. Their only difference is in how these three regulations align with each other, but it would never be such that one of these regulations would be missing. Within the three regulations, in fact, is a complete system for self-regulation of the body. Not only do we never depart from the three regulations in training, all the basic operations ...... of a human being inextricably linked to the body, and to the regulation of one’s mind and breath. From an operational perspective,
Qìgong is a system of self-regulation for one to grow beyond one’s limitations, develop the potential of one’s body, and cultivate skills that benefit the health of the body and mind.
The Way of Qigong; author: Ken Cohen; published 1997
What Is Qigong?
To study and at times practice what one has learned, is that not a pleasure? - CONFUCIUS
Qi is the Chinese word for "life energy." According to Chinese medicine, qi is the animating power that flows through all living things. A living being is filled with it. A dead person has no more qi-the warmth, the life energy is gone.
A healthy individual has more than one who is ill. However, health is more than an abundance of qi. Health implies that the qi in our bodies is clear, rather than polluted and turbid, and flowing smoothly, like a stream, not blocked or stagnant.
It is also the life energy one senses in nature. The earth itself is moving, transforming, breathing, and alive with qi. Modern scientists speak the same language as ancient poets when they call the Earth Gaia, a living being. When we appreciate the beauty of animals, fish, birds, flowers, trees, mountains, the deep ocean, and floating clouds, we are sensing their qi and feeling an intuitive unity with them. Human beings are part of nature and share qi with the rest of the earth.
Gong means "work" or "benefits acquired through perseverance and practice." Thus, qigong means working with the life energy, learning how to control the flow and distribution of qi to improve the health and harmony of mind and body.
Qigong is a wholistic system of self-healing exercise and meditation, an ancient, evolving practice that includes healing posture, movement, self-massage, breathing techniques, and meditation. Through these various methods, qi is accumulated and stored in the body, like filling a reservoir. Impure or polluted qi - the essence of disease - can also be cleansed and refined into pure, healing qi. The goal of some qigong practices is to discharge and eliminate the impure qi in a manner analogous to breathing. Breathing is a process of absorbing a pure source of energy, oxygen, and eliminating the impure, carbon dioxide. Like proper breathing, qigong practice can make this exchange more efficient.
Qigong is called a "practice" or "training" because, unlike medication, it is not "prescribed" for a limited period of time, but, rather, practiced daily. This is easy to do because qigong is as enjoyable as any sport, yet does not require a great expenditure of time or money. Students generally practice an average of twenty to forty minutes each day. There is no need for special equipment or a large workout space.
Anyone can practice qigong. There are techniques suitable for every age and physical condition. Qigong includes standing, seated, and supine methods. With only slight adjustments in technique, it is possible to practice most standing exercises from a seated or lying down position. This makes qigong an ideal exercise for the disabled.
QIGONG CATEGORIES
Qigong techniques are divided into two general categories: dynamic or active qigong (dong gong) and tranquil or passive qigong (jing gong). Dynamic qigong includes obvious movement. The entire body moves from one posture to another, as though performing a dance, or a posture is held while the arms move through various positions. Dong gong is the most popular kind of qigong in both China and the West. It is yang, active, yet it conceals the yin, passive. Externally there is movement, but internally, the mind is quiet, peaceful, and at rest.
In tranquil qigong the entire body is still. The qi is controlled by mental concentration, visualization, and precise methods of breathing. Jing gong is externally yin, passive, but internally yang, active. The body is still, yet the breath is moving. The mind is alert and actively paying attention to the qi.
To put it simply, dynamic qigong is exercise, and tranquil qigong is meditation. Yet these categories are not rigid. Stillness and action are relative, not absolute, principles. It is important to find a balance of yin and yang, not just in qigong, but in everyday life. In movement, seek stillness and rest. In rest, be mindful and attentive.
APPLICATIONS OF QIGONG
There are several reasons to practice qigong. Most important, qigong is a way to prevent disease and improve health. Medical Qigong (Yi Jia Gong) is the main subject of this book. Medical qigong, learned through books, videos, audiotapes, and from professional qigong teachers, can be practiced as a complete and independent system of self-healing. Many doctors of Chinese medicine also prescribe medical qigong for their patients.
Chinese medicine includes acupuncture, herbology, massage, and qigong. Chinese doctors may recommend qigong as an adjunct to other necessary therapies or as a way for patients to maintain optimum health. Patients who practice qigong recover more quickly and gain the skills necessary to take charge of their own health.
External Qi Healing (Wai Qi Zhi Liao) is an ancient Chinese method of healing touch and a branch of medical qigong. When the qigong student is able to control internal qi flow, he or she can attempt to heal others. The healer places his or her hands on or near a client's body, assesses the health of the client's qi, and then transmits healing qi.
After a few months of self-healing qigong practice, students sometimes remark, "I have so much energy now. What do I do with it?" The answer is, "Share it!" By practicing External Qi Heal-ing, you can share healing energy with friends, loved ones, or clients. You can also share qi with nature by taking a walk in a beautiful and nourishing place. Nature has a wonderful way of creating relaxation and balance, feeding us with energy we need and draining off any excess.
In Meditative or Spiritual Qigong (Jing Gong) the student's focus is on developing a clear, tranquil state of mind, with deeper self-awareness and harmony with nature. Some authors divide meditative qigong into two categories, Buddhist Fo Jia Gong and Daoist Dao Jia Gong, reflecting the influence of Buddhist and Daoist philosophy. The distinction between these two schools of qigong is, however, often hazy. Throughout Chinese history, Buddhist and Daoist philosophy have influenced each other. The same can be said of their qigong. Practitioners of meditative and medical qigong share a common goal of xing ming shuang xiu, "spirit and body both cultivated," the Chinese equivalent of "a sound mind in a sound body." Because mind and body influence each other, it is impossible to have a truly healthy body without a healthy mind and vice versa. Thus, meditative qigong is always practiced as a complement to medical qigong.
Confucian Qigong (Ru Jia Gong) is qigong that improves character. The Chinese philosopher Confucius (551-479 B.C.), taught the importance of ethical behavior and harmonious interpersonal relations. Although there is no evidence that Confucius practiced qigong, many students of his philosophy have also been students of qigong. Confucian qigong stresses the traditional Chinese belief that a healthy individual is more likely to behave with integrity. If you care for yourself, you are more likely to care for others. Conversely, abuse of self leads to abuse of others and unethical behavior. Confucian qigong is not so much a school as an orientation. Practitioners of Confucian qigong work on the same qigong techniques as other qigong students.
They differ only in their goal of using qigong to cultivate benevolence, sincerity, respect, and other virtues.
Martial Qigong, Wu Gong, refers to Chinese martial arts (wu shu), the most popular sport in China. Although martial qigong implies qigong exercises that improve one's ability to defend and attack, the techniques can also improve performance in other sports. A wu gong student is likely to emphasize dynamic exercises more than meditation. The practice strengthens, stretches, and conditions the body and speeds recovery from sports-related injuries.
Today a new application for qigong is emerging: Business Qigong. Qigong practice can help employees feel less stressed, maintain better health, and improve productivity. One of my students, the owner of one of the largest used-car lots in the United States, found that his personnel were more relaxed and in tune with their customers' needs after he required his employees to spend the first twenty minutes of their workday practicing qigong. Sales went up significantly. Another of my students, an adviser to the World Bank and key attorney in international business negotiations, believes that qigong can help negotiators stay centered and make wiser decisions, a difficult task when the stakes are high. Perhaps cultivating qi is like managing money.
Success requires competence in accumulating, maintaining, and replenishing your "principal."
According to Andrew Pollack's article "A Business Tool Way Beyond the Balance Sheet," published in The New York Times on November 28, 1995, interest in qigong is running high among Japanese businessmen. Kozo Nishino, a sixty-nine-year-old master of ki (the Japanese pronunciation of "qi"), teaches qigong breathing exercises to such prominent business executives as Shoichiro Irimajiri of Sega Enterprises, former director of Honda operations in the United States; Yuichi Haneta, a senior vice president of NEC Corporation; and Kazuo Wakasugi, president of the Japan Petroleum Exploration Corporation. Major institutions, including Sony Corporation and Japan's Ministry of International Trade and Industry, are funding research to explore qi.
There is a close, reciprocal relationship among all applications of qigong. For instance, a healthy body creates a healthy spirit and vice versa. Good health creates the stamina and power necessary for martial arts or other sports and may prevent or lessen the severity of injuries. Martial arts training teaches postural alignment, correct breathing, sensitivity, and can improve health.
A clear, calm mind and strong body create confidence, self-con-trol, and more ethical behavior. And improved mind-body health can help you achieve financial goals.
Any qigong technique may be used for a variety of purposes, depending on the student's intent. One student might practice a breathing exercise in order to help heal bronchitis. Another student practices the same exercise as a way of developing more power in her tennis serve. A musician practices qigong to improve posture, breath control, and performance. Qigong is the art and science of refining and cultivating internal energy. It develops skills that can have very broad applications.
I continue the Chinese tradition of using the unqualified term "qigong" to refer to the healing and meditative applications of qigong training. It is not necessary to specify "medical qigong" unless the context is ambiguous. Qigong is a jewel that has many facets. In focusing on the facet of healing, it is important to remember that qigong is not limited to healing. Qigong practice can influence every aspect of one's life.
ONE RIVER, MANY TRIBUTARIES
There is not one style or school of qigong, but rather many thousands, all based on common principles of balance, relaxation, healthy breathing, and good posture. Some qigong styles are named after animals whose movements they imitate: Crane Style, Snake Style, Dragon Style, the Five Animal Frolics, etc. Others carry the names of their actual or legendary founders: Li Family Qigong, Eighteen Monk Qigong, Daoist Monk Chen Xi-yi Qigong. Still others sound like schools of philosophy: Undifferentiated (Wuji) Qigong, Primal Limit (Yuanji) Qigong, Intelligence (Zhineng) Qigong. Some qigong style names might simply describe what the qigong exercises do: Iron Body Qigong, Tendon Strengthening Qigong, Reducing Inflammation Qigong, and so on.
How do we choose the style or styles to practice? Always begin with the basics, the fundamentals. This does not mean simplistic or beginner's level. In qigong basics are the root of one's prac-tice, whether you are just beginning or have practiced for fifty years-the techniques that emphasize good habits of posture, movement, and breathing and that engender relaxed wakeful-ness. In this book, we will explore qigong techniques that have withstood the test of time and proven their efficacy in improving health and enhancing life. We will build a good root for qigong training. By emphasizing a deep root and strong foundation, the student can reach to the high heavens without fear of toppling over.
Students sometimes inquire, "I've already studied some qigong. Is there more to learn?" I always find this an amusing question, since after twenty-five years of practice and research, the reaches of human potential seem more elusive to me than when I was a beginner! As the Chinese say, "There is always a higher peak to climb." Has any pianist given the best performance of a Mozart concerto of all time? In qigong terms, who ever completely masters relaxation, breathing, or the ability to stand and move with grace, poise, and power?
GO WITH THE FLOW
According to Chinese medical theory, health means a full and flowing supply of qi. Using a modern metaphor, we can regard the body as a battery that can either lose, maintain, or increase its charge. Stress, worry, and poor health habits dissipate qi. Proper self-care helps to maintain or improve health. Moderate and correct practice of qigong can fully "charge" the body, increasing the reservoir of healing energy. This means greater vitality and an improved ability to fight off disease and infection.
Healing energy is only helpful if it can get where it is needed. It is therefore essential that qi flow to all the cells of the body. For this reason, qi has been compared to blood, which in a similar way must reach all parts of the body, bringing oxygen and nutrients and carrying away waste. The Chinese recognize this analogy in their saying, "Where the qi goes, the blood flows."
However, unlike blood, qi is an invisible, subtle force. We know it exists the same way we know sunlight and wind exist. We cannot capture or grasp these forces in the hand, yet we can experience them. Science does not need to prove their existence in order for us to believe in them. Nevertheless, it is wonderful to know that science can measure these things. Qi is quantifiable, as research increasingly is proving, but it is more than a quantity!
Anyone who takes a walk in nature knows that sunlight is far more than photons and wind far more than changes in atmospheric pressure. So it is with qi.
In acupuncture, fine needles are inserted into parts of the body where the flow of qi is impeded. It is presumed that stagnant qi, like stagnant water, breeds disease. When qi does not flow, certain areas of the body have too much energy (a yang condition), other areas are depleted, with too little energy (a yin condition).
Acupuncture needles open the dams, to drain excesses and fill hollows, restoring health and homeostasis. Qigong practice is like acupuncture without the needles. The patient learns to use physical movements, respiratory techniques, and intent to move the qi. He or she learns to self-regulate the qi flow, to send it to distressed areas so the body can repair itself more quickly and easily.
Qigong is easy to learn, but mastering it requires dedication and perseverance. It is also inexpensive, since it requires neither exercise equipment nor invasive or costly medical procedures, only the God-given components of one's own body and mind.
Very importantly, if practiced correctly, qigong has no side effects. These factors plus its emphasis on prevention of disease suggest that qigong offers the possibility of greatly decreasing personal and national medical costs. With a qigong "prescription," physicians do not have to worry about patient compliance.
Qigong is fun. It empowers the patient to be self-reliant and responsible rather than shifting all decision-making into the hands of the doctor. According to National Institutes of Health official Dr. Wayne Jonas, if American health care emphasized wellness and self-empowerment in the treatment of most chronic diseases instead of the treatment of specific disease causes, the average savings per U.S. citizen would be approximately $9,000/year.
What Is Qigong?
To study and at times practice what one has learned, is that not a pleasure? - CONFUCIUS
Qi is the Chinese word for "life energy." According to Chinese medicine, qi is the animating power that flows through all living things. A living being is filled with it. A dead person has no more qi-the warmth, the life energy is gone.
A healthy individual has more than one who is ill. However, health is more than an abundance of qi. Health implies that the qi in our bodies is clear, rather than polluted and turbid, and flowing smoothly, like a stream, not blocked or stagnant.
It is also the life energy one senses in nature. The earth itself is moving, transforming, breathing, and alive with qi. Modern scientists speak the same language as ancient poets when they call the Earth Gaia, a living being. When we appreciate the beauty of animals, fish, birds, flowers, trees, mountains, the deep ocean, and floating clouds, we are sensing their qi and feeling an intuitive unity with them. Human beings are part of nature and share qi with the rest of the earth.
Gong means "work" or "benefits acquired through perseverance and practice." Thus, qigong means working with the life energy, learning how to control the flow and distribution of qi to improve the health and harmony of mind and body.
Qigong is a wholistic system of self-healing exercise and meditation, an ancient, evolving practice that includes healing posture, movement, self-massage, breathing techniques, and meditation. Through these various methods, qi is accumulated and stored in the body, like filling a reservoir. Impure or polluted qi - the essence of disease - can also be cleansed and refined into pure, healing qi. The goal of some qigong practices is to discharge and eliminate the impure qi in a manner analogous to breathing. Breathing is a process of absorbing a pure source of energy, oxygen, and eliminating the impure, carbon dioxide. Like proper breathing, qigong practice can make this exchange more efficient.
Qigong is called a "practice" or "training" because, unlike medication, it is not "prescribed" for a limited period of time, but, rather, practiced daily. This is easy to do because qigong is as enjoyable as any sport, yet does not require a great expenditure of time or money. Students generally practice an average of twenty to forty minutes each day. There is no need for special equipment or a large workout space.
Anyone can practice qigong. There are techniques suitable for every age and physical condition. Qigong includes standing, seated, and supine methods. With only slight adjustments in technique, it is possible to practice most standing exercises from a seated or lying down position. This makes qigong an ideal exercise for the disabled.
QIGONG CATEGORIES
Qigong techniques are divided into two general categories: dynamic or active qigong (dong gong) and tranquil or passive qigong (jing gong). Dynamic qigong includes obvious movement. The entire body moves from one posture to another, as though performing a dance, or a posture is held while the arms move through various positions. Dong gong is the most popular kind of qigong in both China and the West. It is yang, active, yet it conceals the yin, passive. Externally there is movement, but internally, the mind is quiet, peaceful, and at rest.
In tranquil qigong the entire body is still. The qi is controlled by mental concentration, visualization, and precise methods of breathing. Jing gong is externally yin, passive, but internally yang, active. The body is still, yet the breath is moving. The mind is alert and actively paying attention to the qi.
To put it simply, dynamic qigong is exercise, and tranquil qigong is meditation. Yet these categories are not rigid. Stillness and action are relative, not absolute, principles. It is important to find a balance of yin and yang, not just in qigong, but in everyday life. In movement, seek stillness and rest. In rest, be mindful and attentive.
APPLICATIONS OF QIGONG
There are several reasons to practice qigong. Most important, qigong is a way to prevent disease and improve health. Medical Qigong (Yi Jia Gong) is the main subject of this book. Medical qigong, learned through books, videos, audiotapes, and from professional qigong teachers, can be practiced as a complete and independent system of self-healing. Many doctors of Chinese medicine also prescribe medical qigong for their patients.
Chinese medicine includes acupuncture, herbology, massage, and qigong. Chinese doctors may recommend qigong as an adjunct to other necessary therapies or as a way for patients to maintain optimum health. Patients who practice qigong recover more quickly and gain the skills necessary to take charge of their own health.
External Qi Healing (Wai Qi Zhi Liao) is an ancient Chinese method of healing touch and a branch of medical qigong. When the qigong student is able to control internal qi flow, he or she can attempt to heal others. The healer places his or her hands on or near a client's body, assesses the health of the client's qi, and then transmits healing qi.
After a few months of self-healing qigong practice, students sometimes remark, "I have so much energy now. What do I do with it?" The answer is, "Share it!" By practicing External Qi Heal-ing, you can share healing energy with friends, loved ones, or clients. You can also share qi with nature by taking a walk in a beautiful and nourishing place. Nature has a wonderful way of creating relaxation and balance, feeding us with energy we need and draining off any excess.
In Meditative or Spiritual Qigong (Jing Gong) the student's focus is on developing a clear, tranquil state of mind, with deeper self-awareness and harmony with nature. Some authors divide meditative qigong into two categories, Buddhist Fo Jia Gong and Daoist Dao Jia Gong, reflecting the influence of Buddhist and Daoist philosophy. The distinction between these two schools of qigong is, however, often hazy. Throughout Chinese history, Buddhist and Daoist philosophy have influenced each other. The same can be said of their qigong. Practitioners of meditative and medical qigong share a common goal of xing ming shuang xiu, "spirit and body both cultivated," the Chinese equivalent of "a sound mind in a sound body." Because mind and body influence each other, it is impossible to have a truly healthy body without a healthy mind and vice versa. Thus, meditative qigong is always practiced as a complement to medical qigong.
Confucian Qigong (Ru Jia Gong) is qigong that improves character. The Chinese philosopher Confucius (551-479 B.C.), taught the importance of ethical behavior and harmonious interpersonal relations. Although there is no evidence that Confucius practiced qigong, many students of his philosophy have also been students of qigong. Confucian qigong stresses the traditional Chinese belief that a healthy individual is more likely to behave with integrity. If you care for yourself, you are more likely to care for others. Conversely, abuse of self leads to abuse of others and unethical behavior. Confucian qigong is not so much a school as an orientation. Practitioners of Confucian qigong work on the same qigong techniques as other qigong students.
They differ only in their goal of using qigong to cultivate benevolence, sincerity, respect, and other virtues.
Martial Qigong, Wu Gong, refers to Chinese martial arts (wu shu), the most popular sport in China. Although martial qigong implies qigong exercises that improve one's ability to defend and attack, the techniques can also improve performance in other sports. A wu gong student is likely to emphasize dynamic exercises more than meditation. The practice strengthens, stretches, and conditions the body and speeds recovery from sports-related injuries.
Today a new application for qigong is emerging: Business Qigong. Qigong practice can help employees feel less stressed, maintain better health, and improve productivity. One of my students, the owner of one of the largest used-car lots in the United States, found that his personnel were more relaxed and in tune with their customers' needs after he required his employees to spend the first twenty minutes of their workday practicing qigong. Sales went up significantly. Another of my students, an adviser to the World Bank and key attorney in international business negotiations, believes that qigong can help negotiators stay centered and make wiser decisions, a difficult task when the stakes are high. Perhaps cultivating qi is like managing money.
Success requires competence in accumulating, maintaining, and replenishing your "principal."
According to Andrew Pollack's article "A Business Tool Way Beyond the Balance Sheet," published in The New York Times on November 28, 1995, interest in qigong is running high among Japanese businessmen. Kozo Nishino, a sixty-nine-year-old master of ki (the Japanese pronunciation of "qi"), teaches qigong breathing exercises to such prominent business executives as Shoichiro Irimajiri of Sega Enterprises, former director of Honda operations in the United States; Yuichi Haneta, a senior vice president of NEC Corporation; and Kazuo Wakasugi, president of the Japan Petroleum Exploration Corporation. Major institutions, including Sony Corporation and Japan's Ministry of International Trade and Industry, are funding research to explore qi.
There is a close, reciprocal relationship among all applications of qigong. For instance, a healthy body creates a healthy spirit and vice versa. Good health creates the stamina and power necessary for martial arts or other sports and may prevent or lessen the severity of injuries. Martial arts training teaches postural alignment, correct breathing, sensitivity, and can improve health.
A clear, calm mind and strong body create confidence, self-con-trol, and more ethical behavior. And improved mind-body health can help you achieve financial goals.
Any qigong technique may be used for a variety of purposes, depending on the student's intent. One student might practice a breathing exercise in order to help heal bronchitis. Another student practices the same exercise as a way of developing more power in her tennis serve. A musician practices qigong to improve posture, breath control, and performance. Qigong is the art and science of refining and cultivating internal energy. It develops skills that can have very broad applications.
I continue the Chinese tradition of using the unqualified term "qigong" to refer to the healing and meditative applications of qigong training. It is not necessary to specify "medical qigong" unless the context is ambiguous. Qigong is a jewel that has many facets. In focusing on the facet of healing, it is important to remember that qigong is not limited to healing. Qigong practice can influence every aspect of one's life.
ONE RIVER, MANY TRIBUTARIES
There is not one style or school of qigong, but rather many thousands, all based on common principles of balance, relaxation, healthy breathing, and good posture. Some qigong styles are named after animals whose movements they imitate: Crane Style, Snake Style, Dragon Style, the Five Animal Frolics, etc. Others carry the names of their actual or legendary founders: Li Family Qigong, Eighteen Monk Qigong, Daoist Monk Chen Xi-yi Qigong. Still others sound like schools of philosophy: Undifferentiated (Wuji) Qigong, Primal Limit (Yuanji) Qigong, Intelligence (Zhineng) Qigong. Some qigong style names might simply describe what the qigong exercises do: Iron Body Qigong, Tendon Strengthening Qigong, Reducing Inflammation Qigong, and so on.
How do we choose the style or styles to practice? Always begin with the basics, the fundamentals. This does not mean simplistic or beginner's level. In qigong basics are the root of one's prac-tice, whether you are just beginning or have practiced for fifty years-the techniques that emphasize good habits of posture, movement, and breathing and that engender relaxed wakeful-ness. In this book, we will explore qigong techniques that have withstood the test of time and proven their efficacy in improving health and enhancing life. We will build a good root for qigong training. By emphasizing a deep root and strong foundation, the student can reach to the high heavens without fear of toppling over.
Students sometimes inquire, "I've already studied some qigong. Is there more to learn?" I always find this an amusing question, since after twenty-five years of practice and research, the reaches of human potential seem more elusive to me than when I was a beginner! As the Chinese say, "There is always a higher peak to climb." Has any pianist given the best performance of a Mozart concerto of all time? In qigong terms, who ever completely masters relaxation, breathing, or the ability to stand and move with grace, poise, and power?
GO WITH THE FLOW
According to Chinese medical theory, health means a full and flowing supply of qi. Using a modern metaphor, we can regard the body as a battery that can either lose, maintain, or increase its charge. Stress, worry, and poor health habits dissipate qi. Proper self-care helps to maintain or improve health. Moderate and correct practice of qigong can fully "charge" the body, increasing the reservoir of healing energy. This means greater vitality and an improved ability to fight off disease and infection.
Healing energy is only helpful if it can get where it is needed. It is therefore essential that qi flow to all the cells of the body. For this reason, qi has been compared to blood, which in a similar way must reach all parts of the body, bringing oxygen and nutrients and carrying away waste. The Chinese recognize this analogy in their saying, "Where the qi goes, the blood flows."
However, unlike blood, qi is an invisible, subtle force. We know it exists the same way we know sunlight and wind exist. We cannot capture or grasp these forces in the hand, yet we can experience them. Science does not need to prove their existence in order for us to believe in them. Nevertheless, it is wonderful to know that science can measure these things. Qi is quantifiable, as research increasingly is proving, but it is more than a quantity!
Anyone who takes a walk in nature knows that sunlight is far more than photons and wind far more than changes in atmospheric pressure. So it is with qi.
In acupuncture, fine needles are inserted into parts of the body where the flow of qi is impeded. It is presumed that stagnant qi, like stagnant water, breeds disease. When qi does not flow, certain areas of the body have too much energy (a yang condition), other areas are depleted, with too little energy (a yin condition).
Acupuncture needles open the dams, to drain excesses and fill hollows, restoring health and homeostasis. Qigong practice is like acupuncture without the needles. The patient learns to use physical movements, respiratory techniques, and intent to move the qi. He or she learns to self-regulate the qi flow, to send it to distressed areas so the body can repair itself more quickly and easily.
Qigong is easy to learn, but mastering it requires dedication and perseverance. It is also inexpensive, since it requires neither exercise equipment nor invasive or costly medical procedures, only the God-given components of one's own body and mind.
Very importantly, if practiced correctly, qigong has no side effects. These factors plus its emphasis on prevention of disease suggest that qigong offers the possibility of greatly decreasing personal and national medical costs. With a qigong "prescription," physicians do not have to worry about patient compliance.
Qigong is fun. It empowers the patient to be self-reliant and responsible rather than shifting all decision-making into the hands of the doctor. According to National Institutes of Health official Dr. Wayne Jonas, if American health care emphasized wellness and self-empowerment in the treatment of most chronic diseases instead of the treatment of specific disease causes, the average savings per U.S. citizen would be approximately $9,000/year.