Impressum

Bibliographic information of the German National Library:

The German National Library lists this publication in the Deutsche Nationalbibliografie; Detailed bibliographic data are available on the Internet at www.dnb.de.

© 2019 Hartmut von Czapski

Production and publishing: BoD – Books on Demand GmbH, Norderstedt

ISBN:9783750467842

Table of Contents

• Foreword
• About the person
• Qi Gong
• Important energy centers
• Energy intake and delivery points
• The breathing
• Basic stand
  1. Initial step and breathing adjustment
  2. Open the chest
  3. Dance with the rainbow
  4. Part the clouds with swinging arms
  5. Rolling back of the upper arm
  6. Rowing in the middle of the lake
  7. Hold a ball in front of your shoulder
  8. Look for the moon
  9. Turn hip and push palms
  10. Riding posture with hand movement in the clouds
  11. Fish out of the sea and look up to the sky
  12. Qi regulation during upward and downward movement
  13. Driving waves
  14. Appease the chest and abdomen with qi
  15. Flying dove spreads its wings
  16. Two dragons loop around the pillar
  17. Let a ball jump open
  18. Flying wild goose
  19. The rotating flywheel
  20. Raise your fist to attack
  21. Hold the sparrow's tail from left and right
  22. Ending

Preface

These exercises are based on the theories and exercise series of Dr. Zhang Guilan (18 Taiji Qi Gong positions), Prof. Li Ding, Bambang Sutomo (28 Taiji Qi Gong positions) and Dr. Jiang Hao-Quan (the 8 basic Tai Chi positions).

The exercise series can be divided into 2 sections. Exercise 1-10 and 11-21. Exercise 1-3 should always be practiced together. Exercise 22 is the final exercise “opening and closing”. It should be practiced at the end of each exercise session.

The most difficult exercises (10 and 21) I put at the end of each section. It takes a long time of practice to be carried out harmoniously fluently and yet correctly. Depending on your needs, you can also choose individual exercises in your daily program. The exercises that are hardest to do should be practiced to remove blockages. With all Qi Gong exercises one should consider his physical limits and slowly expand. As a beginner, it is advisable to practice body movements first and then add breathing. Breathing moves the energy in the body.

Qi Gong without correct breathing is called "empty Qi Gong". It is then nothing more than gymnastics. The internal energy control usually takes longer to practice.

When moving your hands, you should concentrate on the Laogong points in the palms.

The effects of Taiji Qigong are diverse: (Example exercises in brackets)

The increased oxygen uptake and increased blood flow affects all cells of the body, especially the brain and thus the memory. (9, 10, 15)