Meridian Qigong Exercises: Combining Qigong, Yoga, & Acupressure

Meridian Qigong Exercises

COMBINING QIGONG, YOGA, AND ACUPRESSURE

DR. YANG, JWING-MING

YMAA Publication Center

Wolfeboro, NH USA

YMAA Publication Center, Inc.

PO Box 480

Wolfeboro, New Hampshire, 03894

1-800-669-8892 • info@ymaa.com • www.ymaa.com

ISBN: 9781594394133 (print) • ISBN: 9781594394140 (ebook)

Copyright ©2016 by Dr. Yang, Jwing-Ming

All rights reserved including the right of reproduction in whole or in part in any form.

Edited by David Silver

Copy edit and caption edit by Leslie Takao

Cover design by Axie Breen

Photographs by Nathan Rosen unless otherwise noted

This book typeset in 12 pt. Adobe Garamond

Typesetting by Westchester Publishing Services

Anatomy drawings adapted from Shutterstock.com

This ebook contains Chinese translations of many terms and may not display properly on all e-reader devices. You may need to adjust your Publisher Font Default setting.

Publisher’s Cataloging in Publication

Names: Yang, Jwing-Ming, 1946- author.

Title: Meridian qigong exercises : combining qigong, yoga, and acupressure / by Dr. Yang, Jwing-Ming.

Description: Wolfeboro, NH USA : YMAA Publication Center, [2016] | A simple lying-down routine for everyone—Cover. | Includes bibliographical references.

Identifiers: ISBN: 9781594394133 (print) | 978159439140 (ebook) | LCCN: 2016962075

Subjects: LCSH: Qi gong. | Stretching exercises. | Yoga. | Acupressure. | Qi (Chinese philosphy) | Mind and body. | Medicine, Chinese. | Holistic medicine. | BISAC: HEALTH & FITNESS / Exercise. | HEALTH & FITNESS / Healing. | HEALTH & FITNESS / Yoga. | SPORTS & RECREATION / Martial Arts & Self-Defense.

Classification: LCC: RA781.8 .Y3635 2016 | DDC: 613.7/148—dc23

The practice, treatments, and methods described in this book should not be used as an alternative to professional medical diagnosis or treatment. The author and the publisher of this book are NOT RESPONSIBLE in any manner whatsoever for any injury or negative effects that may occur through following the instructions and advice contained herein.

It is recommended that before beginning any treatment or exercise program, you consult your medical professional to determine whether you should undertake this course of practice.

Table of Contents

Foreword by David Silver

Foreword by Kathy Yang

Preface

CHAPTER 1: Meridian Qigong Exercises

1-1. Introduction

Benefits of Exercises

Important Points

1-2. Meridian Qigong Exercises

Preparation

Facing Upward

Waist/Hips

Waist/Torso

Shoulders/Torso/Neck Lift Torso and Shoulder from Side to Side (Arms beside Torso)

Facing Downward

Recovery

CHAPTER 2: Self-Massage—Tui Na and Dian Xue

2-1. Introduction

2-2. Tui Na and Dian Xue Self-Massage

General Rules

Basic Cavity-Stimulation Techniques

CHAPTER 3: Qigong Theory Review

3-1. General Qigong Concepts

1. Traditional Definition of Qi

2. Traditional Definition of Qigong

3. Scope of Qigong Practice

4. Definition of External and Internal Elixirs

5. Schools of Qigong Practice

3-2. Fundamental Theory

General Basic Theory

Meridian Qigong and Yoga Theory

Tui Na / Acupressure Massage Theory

3-3. The Network of Qi Vessels and Channels

Twelve Primary Qi Channels and the Eight Vessels

3-4. Buddhist and Daoist Qigong Concepts

Buddhist Qigong

Daoist Qigong

Acknowledgments

Dedications

Glossary and Chinese Terms

Praise for Meridian Qigong Exercises

Index

About the Author

Foreword

This book is special.

Dr. Yang’s previous work has presented detailed instruction and theory for all of the most popular qigong forms, tracing back the roots of the art in the process. He has clarified, simplified, and preserved these classics forever, poring over all available documents in order to make his teaching as accurate and effective as possible.

He has given the world expositions on the two-thousand-year-old Daoist Five Animal Sports; Bodhidharma’s Buddhist Muscle/Tendon Changing and Brain/Marrow Washing Qigong from 550 CE; and the popular thousand-year-old series known as the Eight Brocades. He has passed down the ancient Shaolin White Crane qigong system from his own personal lineage that he mastered in his youth during thirteen years of ongoing study with his Master Cheng, Gin-Gsao (曾金灶). He has transmitted the most comprehensive qi theory as it pertains to taijiquan and all martial arts, after decades of research and practice. One of Dr. Yang’s major accomplishments has been compiling, translating, and cross-referencing hundreds of documents in his ongoing creation of a unified theory of qigong.

Now nearing the age of seventy, Dr. Yang gives us Meridian Qigong Exercises, the book and companion video, his own personal daily qigong regimen, combining the most effective movements from multiple disciplines. This routine can be done on a chair or in bed, and it systematically improves the function of your entire physical and energetic body. I highly recommend this instant classic.

David Silver

Cape Cod Qigong

Cape Cod, Massachusetts

Foreword

In traditional Chinese medicine, the most important key to attaining health and healing is the free flow of qi in the body’s meridian system. Much like a river that needs to flow from a mountaintop to the ocean and cycle back again through evaporation and condensation, qi needs to flow smoothly and abundantly through a continuous cycle in our bodies. This cycle promotes the cleansing, detoxification, and nourishing of our internal organs and is crucial for maintaining good health. When the organ system becomes imbalanced, toxins can accumulate and block the qi flow. This blockage is what leads to various ailments, pains, and discomforts in our bodies.

Meridian qigong can play a major role in regulating our qi in accordance with the body’s natural rhythm. Simple exercises, such as wiggling your toes from the moment you wake up to pressing acupressure points on your hands and feet before you sleep, can help change the way you feel during the day and at night. These exercises can be easily integrated into your daily routines, such as while brushing your teeth or taking a shower. Over time, this practice builds awareness of the body’s meridians and how they relate to different signs and symptoms. With regular practice, you will naturally learn to recognize these connections and know how to remove irregularities in your own body’s energy.

I was first introduced to qigong by my father when I was eleven years old. Since then, the more I learned about qigong, the more I discovered how it could help me develop a stronger body, mind, and spirit. Also, the healing effects of qigong fascinated me. This interest eventually led me to pursue my degrees in clinical exercise physiology and traditional Chinese medicine. My studies gave me a systematic way to better understand the intricacies of qi, specifically how qi imbalances can lead to various illnesses. With this deeper understanding of how qi works in our bodies and in nature, I developed a strong belief that we can and should be very active in our own healing process.

Throughout the years, it has been a great joy of mine to observe the deep and significant impact my father has had on people’s lives all over the world. I have been moved by the stories people share with me of how he has helped them better manage their conditions, such as chronic back pain, knee problems, arthritis, asthma, and even cancer. He has made this ancient knowledge of qigong accessible to our modern-day lives. Never has he ceased to amaze me with his innovativeness, pursuit of knowledge, and sincerity to share. He has been, and remains to be, the source of my inspiration.

I invite you to discover the ways in which qigong has inspired and impacted my life, and I hope it can do the same for yours.

Kathy Yang

MSc in Chinese medicine and BSc in traditional Chinese medicine from Middlesex University, London, UK

Bachelor of medicine from Beijing University of Chinese Medicine, Beijing, China

BSc in clinical exercise physiology from Boston University, Boston, Massachusetts, USA

Preface

Over the last fifty years, I have been searching for and compiling information on the qigong and yoga (which is essentially Indian qigong) that can be effectively used to benefit today’s society. Our lifestyle today is very different from that of a hundred years ago. We are all busy and have less time. In addition, due to pollution in our air, water, and even the energy itself, this world has become the most difficult, contaminated, and harmful living environment ever existing in human history. In this situation, the body is constantly detoxing, and people commonly develop abnormal qi (energy) circulation patterns. For this reason, qigong and yoga practice have become more important than ever. Because of its emphasis on maintaining smooth qi and blood circulation, these internal arts have been commonly used to maintain body health and extend life span. With regular practice, a practitioner will be able to regulate the abnormal qi circulation and strengthen the body’s vital force.

These qigong exercises focus on opening the twelve primary qi channels (meridians) in the early morning right after you wake up. When you sleep, your body’s hormones are produced, and part of their function is to expedite the body’s metabolism. But when we metabolize unclean food, water, and air, the body begins to accumulate toxic material. Early morning exercises and drinking water immediately after waking up are the crucial keys to help remove the toxins built up during sleep.

In this book, I have compiled these qigong movements from my more than fifty years of practicing and teaching experience. These qigong exercises focus on cleansing the body’s twelve qi channels so the irregular qi circulation can be corrected. Practicing daily will help you regain your health and maintain your vital energy.

In addition, I also introduce some effective and easy self-massage routines, using tui na and cavity acupressure techniques that allow you to enhance the qi circulation in the channels. These cavities are selected from traditional Chinese medicine and commonly used in acupuncture.

Once you have practiced for a while with this book and companion DVD, you will be able to comprehend the theory behind it and may even create new movements that are more suitable for your lifestyle, body shape, and environment. These exercises only offer you some ideas and references to get started. You should keep your mind open and dare to experiment with new exercises, while listening to your body’s subtle feedback. I sincerely hope that Meridian Qigong Exercises is able to inspire you and make your life healthier.

Dr. Yang, Jwing-Ming

YMAA California Retreat Center

September 15, 2013

Chapter 1: Meridian Qigong Exercises

1-1. Introduction

Before you begin practicing, there are a few points you should understand. These exercises are designed to be done in bed, and ideally, you’ll be able to memorize them so you can practice without the book or DVD. But at first, you’ll need the book or the video by your side. Before we start exercising, let me explain the benefits and the best time to practice.

Benefits of Exercises

To gain the most benefits from the meridian qigong exercises and acupressure, it is highly recommended that you practice all of the movements. These movements are designed in an order ideal to motivate the qi and blood circulation. However, if you feel the number of repetitions is too many or too few, you may adjust to fit what you need.

Benefits

1. Increasing Health and Longevity

The benefits you can gain from these exercises are not only to maintain your general health but also to slow down your aging process. The key of reaching these goals is to keep practicing regularly so that the body is able to get rid of the waste, and you can regain your vital force.

2. Relaxing and Reconditioning Your Torso (Spine and Lower Back)

Many exercises focus on torso movements that can not only loosen up the torso but also rebuild its strength. In Chinese medicine, the muscles/tendons that wrap around the torso are considered an organ called triple burner (sanjiao, 三焦). When these wrapping muscles/tendons are loosened, the internal organs can be relaxed. Consequently, the qi and blood can smoothly circulate in the organs. In addition, through these exercises, you will also condition your torso and spine, especially the lower back. Therefore, to those who already have spine or lower back problems, these exercises will help you to regain health.

3. Opening the Twelve Primary Qi Channels (Meridians)

All exercises are designed to open up or to reactivate the qi’s circulation in the twelve primary qi channels. Once these channels are wide opened, the qi can circulate abundantly and smoothly. This will thus enhance the blood circulation as well. Qi and blood circulation is the crucial key to getting rid of the body’s toxins, especially when done in the early morning, right after waking up. In addition, if you practice before your sleep, you will loosen up the body and improve the qi and blood circulation. This will help you get rid of the toxins that have accumulated from daytime physical activities. Practicing before you sleep will provide a good circulating condition for the body’s metabolism during your sleep. However, you may experience that it is harder to fall asleep because the enhanced circulation may excite your mind and body.

4. Strengthening Internal Organs

Another benefit of enhancing qi circulation in the twelve primary qi channels is to recondition your internal organs such as the kidneys, spleen, liver, lungs, and heart. When the qi’s circulation in the twelve primary qi channels is enhanced due to the more abundant qi circulation provided, the internal organs can be conditioned and rebuilt. It is known in Chinese qigong practice that the crucial key of rebuilding the internal organs’ healthy condition is through abundant qi circulation. After all, if there is not enough energy circulating in the internal organs, then there is