Notes on Taoist Practices
The Taoist Chi Kung Movements

 

Chi Kung is an ancient Chinese Taoist science to "practice the Chi" with the purpose of improving health and perfecting Life. The history of the Taoist Chi Kung has 5000 years. Taoism is the origin of Chi Kung and Chi Kung is the origin of Tai Chi.

Chi Kung is useful for Life and its authentic enjoyment. To practice with the Chi cultivates the spirit and activates the energy of the organs; invigorates musculature. Provides longevity, healing, slenderizes, rejuvenates, strengthens, grants wisdom, happiness, peace, beauty, corporal care, balance and harmony.

1.To Gather Energy by Breathing (To breathe with the hands)
2. Unrooted Tree Stance (To breathe with the body)
3. Nine Turns to Restore Energy (To extend the body)
4. Separate Heaven and Earth (To stretch arms and legs)
5. Turn Nine Members (To activate the liver energy)
6. Extract a Leek from Dry Earth (The Chi flows throughout the body)
7. Push the Mountain with the Hands (To activate the energy of the heart)
8. Open the Two-Paneled Door (To activate the energy of the lungs)
9. Push the Dragoní»s Hand (To activate the abdominal energy)
10. The Phoenix opens its Wings (To activate the energy of the back)
11. Turn the Hands to Left and Right (To activate the energy of the kidneys)
12. Salute the Immortal (To activate the energy of the spine)
13. The Dragon shrinks its Body (To activate the energy of the waist and shoulders)
14. Hold the Head and Watch the Stars (To activate the energy of the brain and the cervical vertebras)

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1. To Gather Energy by Breathing (To breathe with the hands)

Flex legs slightly. Hands to the sides of the waist palms up.
Take hands to Dan Tien level, with palms up to take the entire Chi.
Raise the hands from Dan Tien to the chest, to then take the Chi to the mouth.
Exhale the air through the mouth to expel the entire Chi. Close mouth; place the tip of the tong in the upper palate. Lower the hands in front of the body with palms up, while inhaling to induce the Chi towards Dan Tien. Raise hands again and exhale through the nose as they rise, so that with each breath the Chi raises and lowers, while breathing through the Dan Tien. Repeat nine times.
At the end, the hands form the seal. Breathe nine times.
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2. Unrooted tree stance (To breathe with the body)

Separate hands (undo the seal), advance hands a little to the front and with palms facing the Dan Tien adopting the stance of a tree. Slowly, breathe nine times.
Then rise the left hand to chest level and keep it there as you breath another nine times.
Return left hand before the Dan Tien and raise the right hand and breathe nine times.
Return the right and now with the two hands at Dan Tien level breathe nine times.
Raise hands in front of the chest and breathe nine times.
Lower the hands.
Open arms to the sides--as if making a circle and rise them over the head gathering the entire Chi. Hands are close to the head and with the palms down, lower them in front of the body to take the Chi again to the Dan Tien and as they arrive, make the seal with the hands over the Dan Tien; breathe nine times.
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3. Nine Turns to Restore Energy (To extend the body)

Take the hands to the flanks.
From the flanks with palms up, open and rise arms in a circular movement to over the top of the head, now palms are looking down. As pulling the whole body up with the hands, until on tiptoe, stretching the whole body from the toes to the fingers. Then at once, lower of the feet soles and hands undoing the circle, return hands palms up to the flanks.
Repeat nine times.

Now put the right hand palm on the Dan Tien and the left hand on top of the right--slightly pressing; circle the abdomen first to the right, than up, then left and slowly down ending in the Dan Tien (clockwise, like following the path of the large intestine). Make nine turns.
Switch hands and in the opposite direction (counter-clockwise) make another nine turns.
End by rising hands by the sides all the way to the head and lowering them in front of the body--as the Chi is lowered to the Dan Tien.
Finish with hands on the flanks.
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4. Separate Heaven and Earth (To stretch arms and legs)

Arms in the flanks; palms up. Take the left arm to the right side of the body at face level, crossing in front of the body, with the forearm dragging over the belly and turning the trunk to the right and stretching it to the right side--with the palm up. Looking at the hand, bring it back again to the left in an ample circle in front of the body, turning the trunk simultaneously until reaches the left side at shoulder level with the palm up and fingers towards the outside. Once in position, turn the wrist so that the fingers look back (palm still up) and lift arm over the head almost stretching it with the palm up. The right arm extends straight downwards to the side with the palm down.
Separate heaven and earth slightly stretching of the arms upwards (the left) and downwards (the right) aided by a small inclination of hip to the side, while watching right hand going down is, moving the whole body as a single block. Repeat for three stretchings.

Place the right hand on right kidney and turn the trunk to the right and lower the left hand from above the head all the way to the right heel, in a uniform movement, flexing the body forward.
From the right heel, take same left the hand to the left heel, in a circular movement in front of the body at feet level, rotating the waist and from here, back again to the right heel. Repeat three times.
Return to the center to straighten the trunk slowly and with the left hand down.
Return both hands to the flanks. Mirror on the other side.

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5. Turn Nine Members (To activate the liver energy)

Advance the left foot one step to the front. To advance the left foot: place the weight of the body on the right foot, lift the left foot and bring it next to the right foot--almost dragging it in the floor (about two centimeters off the floor, without touching the ground), advancing it take one step resting the heel first and then the sole.

Let the right arm fall freely and looking it all along, lift it backwards describing an ample circle to the back with palm up, continuing the circle rising the arm from behind, watching the palm of the hand as it comes over the head down in front of the body, simultaneously turning the wrist and lowering it until reaches the Dan Tien with palm up.

Place the left hand in front of the face--palm looking to the right side, with the thumb touching the nose; left arm perpendicular to the right hand with the elbow over the right hand without touching it.

The trunk is bent forward over the advanced leg (left), until the left elbow touches the left knee, while in this position, take the right hand backwards rising it and stretching it behind, with fingers towards outside and the thumb downward, later to straighten the trunk as if taken from the right wrist were raised at once. Bringing down the right hand to the waist and keeping left the arm bend, separate the right arm to strike with the palm of the right hand on the false right side ribs (Liver). Return the right hand to the Dan Tien with palm up. Repeat three times.

Take the hands back to the flanks and left leg joins the right leg by inverting the whole movement.
Mirror with other leg and repeat the exercise.


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6. Extract a Leek from Dry Earth (The Chi flows throughout the body)

From the flanks take the Chi and rise it to the hands; open arms with the palms up and rise them by the side to the head describing a circle almost joining them on the top of the head, now with palms down, lower the Chi all the way to the feet, the hands, as they come near at the top and lower downwards in front of the body, following the Chi in its path passing by the middle to the Dan Tien, the legs and the feet.

From the time we start lowering the hands, we begin bending the knees and as we lower the hands keeping a straight back as sidesaddle with the feet soles flat on the ground, sitting on the haunches.

The hands almost touch the feet. Start turning the hands so the fingers point out, palms up and start to raise the Chi standing up--keeping the back straight, the hands take the same rout back described when lowering them. When hands reach the top of the head is when we are completely standing.
All the movements are continuous.
Repeat three times.
Then lower the Chi through the front of the body to the Dan Tien and finish with hands in the flanks with palms up.
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7. Push the Mountain with the Hands (To activate the energy of the heart)


Advance the left foot one step to the front.
Raise hands to chest level (monkey hands) to take the Chi to the heart; turn the wrists so that palms are facing the trunk with fingers pointing to the floor.
Raise the fingers tips towards the front; palms face down.
Little by little stretch the arms to the front switching the body weight to the advanced foot. Keep the back straight. Once arms are stretched, raise fingers upwards--palms now face front. Notice the tension in the upper part of the wrist. Lower fingers with the palms facing the trunk. Bend elbows to bring the palms towards the trunk. At the same time the body weight is switched to the leg left in the back. The hands now stay like the "monkey hands" in the beginning.
Repeat three times.

Than turn the wrists so that the palms look up, and lower the hands with the palms up to the Dan Tien to lower the Chi. Take the hands to the flanks and retrieve the advanced foot.
Repeat with the other leg.

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8. Open the Two-Paneled Door (To activate the energy of the lungs)

Advance the left foot, one step to the front.
Rise hands to chest level to take the Chi to the lungs and turn the palms to face away from the trunk with the fingers pointing up.
Stretch the arms outward to the front with the palms facing the front; body weight and the Chi move forward over the advanced foot keeping a straight back and raised head.
From here, gradually open the arms towards the sides and switch the weight of the body to the unretrive leg, to end with arms at shoulder level at each side and the whole weight over the unritrive leg--palms facing out.
Turn the wrists so that the palms face the head, keeping the fingers upward and return arms to the front until palms face each other. Gradually again the weight will switch to the advanced leg.

Turn palms to face the front repeating four times the opening of "the two paneled door." Bring the hands to the chest gathering the Chi towards the lungs turnning the hands so palms face down and lower the Chi to the Dan Tien, as the hands return to the flanks.
Retrieve the advanced leg to switch legs and repeat.

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9. Push the Dragoní»s Hand (To activate the abdominal energy)

With a wider distance between feet place hands on the flanks and form the dragon claw (open hand with fingers slightly bent like a claw) with palms up.
The left-hand moves from the left to the right flank turning the trunk with the palm up and the forearm rubs the side of the belly.
Extend the arm completely at head level.
Turn the wrist so the palm and fingers look away to the front (keeping the claw). The hand returns to the left with a wide circle and turning the trunk. The left hand then turns the wrist towards the left, so that the fingers point down and the hand reaches the Dan Tien; make a complete turn of the wrist towards the right (like grabbing a door knob) to Dan Tien level, keeping fingers aiming downwards. Turn the wrist towards the left this time raising the fingers in a complete turn to finish again with the fingers downwards and return the hand to the left flank.
Repeat with the right hand.

Hands in the flanks, palms up forming the dragoní»s claw. Rest body weight on left leg-- strike straight with the left forearm on the side on the ribs cage, at height of the false ribs.
Move the left hand to the right side of the body rubbing the belly as the trunk turns. The left hand arrives on top the right hand (without touching it), and the body weight is transferred to the right leg. Slightly separate the right hand from the flank as the left wrist turns so that the palm faces down and stays below the waistline below the right hand level.
Strike straight with the right forearm on the side on the ribs cage at false the ribs level (liver area). With the backs of the hands facing, to turn the trunk, to take both hands alongside move them to the left, as the right hand rubs on the belly. When they reach the left flank, turn around the right hand (palm down) lower it, at the same time separate the left hand, to strike straight with the left forearm on the side on the ribs cage at false the ribs level (spleen level).
Repeat four times in each side, and later finish with hands at each side of the flanks palms up.

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10. The Phoenix opens its Wings (To activate the energy of the back)

Advance the left foot one step to the front.
Rise arms bending elbows and turning the palms down to shoulder level. Arms are pushed out laterally extending them at each side--shoulder level, with the palms down. Bend the trunk forward and lower the arms at the same time as if we wanting to take hold of the foot. Transfer the weight on the advanced leg until reaching the foot from both sides with the hands.

Raise the trunk together with the hands to chest level as if we stretching shoe laces. The movement originates in the back, which stretches the whole body and the hands.
Once up, extend arms again to repeat three times.
End by lowering the hands to the flanks with the palms up.
Retrieve the leg.
Switch leg and repeat.

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11. Turn the Hands to Left and Right (To activate the energy of the kidneys)

Let the left hand fall and laterally rise it to over the head to end with the palm down above top of the head. The right hand stays in the right flank. Bend the trunk to the right side three times like bouncing (similar to "separate heaven and earth" but working the waist) Return the left hand laterally to the left flank.
Repeat with the right hand to end up with the hands to the flanks, and from there take the hands to the Dan Tien with the palms up until they meet--left hand over the right. Turn the left wrist so that both palms face (the right hand below.) Like taking a ball, raise the left hand to mouth level and keep the right hand at Dan Tien level to form a wide ball. Turn the trunk to the left from the waist. Turn the ball by turning arms so that the lower hand is now above and the other hand below. Always keep the same distance between hands. Now with the ball between the hands, turn the trunk to the right; rotate the arms to change the positions of the hands.
Repeat three times to the left and to the right.
At the end return hands to the Dan Tien lowering the left hand shrinking the ball and returning hands to flanks--palms up.

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12. Salute the Immortal (To activate the energy of the spine)

Let the hands drop from the flanks and rise them from the sides all the way over the top of the head--palms touching as if praying.
Bend the trunk forward lowering the hands until practically touching the floor with the fingertips--lowering gradually deriving all the movement from the spine, noticing how slowly bends in the inside. Rise the trunk and notice how the spine slowly stretches. Take the hands to the forehead--the left touches the back of the right; palm look outward. Bend the trunk laterally to the left and then to the right--finish in the center.
Bend the trunk to the lower front until hands almost touch the ground between the feet.
Turn towards the left so that the hands border the outer part the left foot all the way to the heel, then back to the right all the way to the heel of the right foot.
Return to the center to incorporate the trunk, pulling it up from the spine and rising the hands back to the forehead.
Repeat the cycle until completing three cycles.
Before raising in the third cycle, join the palms together as in prayer and raise them over the head, separating and lowering them at shoulder level--palms up; turn palms down. Lower the hands back to the flanks.

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13. The Dragon shrinks its Body (To activate the energy of the waist and shoulders)

Advance the left foot, one step forward.
Rise the hands and straight arms on the sides to shoulder level--palms up. Bend the trunk over the advanced foot and rotating the torso take the right hand to the ground, to the right side of the advanced foot and the left hand stretches upwards to the back as the spine twists-- immediately mirror with the left and then again with the right hand. Return hands to the flanks and retrieve foot.
Mirror with the right leg.

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14. Hold the Head and Watch the Stars (To activate the energy of the brain and the cervical vertebras)

Turn the trunk to the right and open the arms to shoulder level and then place hands on top of the head--the left hand on top of the right. Bending the knees, lower until you reach the sitting on the haunches position--the trunk bend; turn the trunk as the left elbow touches the right knee while looking up at the stars up in the sky.
Turn the trunk and touch the left knee with right elbow and stand up while on this side (the trunk is turned left) lower hands to sides. Rise them again and mirror previous movements.

End

Rise hands in an ample circle on the sides and lowering them as they make the seal and rest on the Dan Tien breathing nine times, noticing the flowing of energy.

 

 

 

 

 

 

The Movements of Taoist Self-massage

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