Qigong Practice: Zhi Wu Internal Style Gong (2)

Qigong Practice: Zhi Wu Internal Style Gong

Writing by Hu Xuezhi, edited by Vietanh

Breif introduction:

Zhi-Wu Inner Kungfu Cultivation is a special movement series that specializes in the cultivation and deployment of inner energy (internal-style). Therefore, it can be practiced to well establish the inner energy system while in the same time lay a sound foundation for any movement-intensive Kungfu practice. Simple and effective, such practice can suit many Qigong fans’ practical request for the relaxed and simplified form sets. Furthermore, for Kungfu practitioners, it can well help to strengthen the endurance, enhace immune system, foster the explosive force, increase the flexibility and accomplish the effect of being absent-minded and transformed.

For people who can skillfully master the points of the movements they are advised to quicken the speed of performance and to finish the whole form set within 15 – 30 minutes is ideal enough. For beginners, please perform each movement slowly and progressively.

Movement 23 – 33

23. Succeeding the former movement, draw back the left fist till it reaches the left waist side. Keep the sitting meditation posture, imagine the Qi descends first into lower Dantian then two legs. Meditate 1 -4 minutes.

24. When there comes the warm feeling with two feet, change the left fist into palm and press the left palm downward, palm facing downward.

25. Keep the sitting posture, right hand changes into fist, turn the heart of fist to face upward and protrude the right forearm in front (as shown in figure 25). During such movement imagine that the Qi lodging in two feet begins to ascend and takes abode in lower Dantian. Meditate for 1 – 3 minutes.

26. Succeeding the above movement, slowly stretch upward the right arm while change fist into palm. Then change the palm to have the fingers point to left, palm facing upward. During such slow ascending movement imagine the Qi from lower Dantian begins to move and settles down at right palm, pay attention upon right palm and meditate for 1-2 minutes.

27. When you begin to feel the warmth of the right palm, turn the palm to make the fingers point backward, then clench the right palm and pay attention to the right fist. Feel the Qi accumulated in right fist

28. Draw down the right fist and in the sametime unfold the right forearm to the front (as shown in figure 28). Visualize the Qi begins to descend into lower Dantian in accompany with lowering down right hand. Attention please, do the movement slowly and progressively.

29. Continue to lay down the right fist, imagine all Qi arrives at lower Dantian slowly (figure 29).

30. Change right fist into palm, turn the palm to face downward, and press both left and right palms down to the places beside the buttock. Pay attention upon two legs and imagine Qi goes down to fill up two legs, have the attention stay there for 1-3 minutes. Keep meditate in such posture.

31. When the warm feeling comes upon the two legs, it is time to turn both palms and let them face upward, then slowly raise two palms upward to the places beside the two chest sides. When raising two palms imagine the Qi begins to ascend into chest (as shown in figure 31). Meditate 1-2 minutes.

32. Succeeding the above movement, turn two palms first downward, then outside, then stretch out two arms to their full length to two sides of the body, fingers pointing upward, arms and shoulder forming a straight line. Imagine the Qi is arriving at the two palms. Keep the posture for 1 -4 minutes.

33. When the warm feeling comes upon the two palms slowly turn two palms to face downward. Palms, arms, together with shoulders forming one straight line. Fell the Qi with two plams for 1-2 minutes.

Movement 34 – 44

34. Succeeding the above movement, at the level of shoulders two arms close up in front of the chest, palms facing downward, fingers of two hands pointing against each other. Imagine, in accompany with the arms movement, the Qi is gathering and arrives at the rib areas of the two sides. Meditate 1 – 2 minutes.

35. When the warm feeling comes upon the two rib areas, slowly uplift the upper body, move the right foot, which is located behind the left foot, one step to the right side. Form a sitting horse-stance (as shown in figue 35). In the same time, press down the two palms all the way to the two waist sides. Imagine the Qi is arriving at two legs. Meditate for 1-3 minutes.

36. Slowly move the left foot half a step close to right foot, to let the width between two feet equal to the shoulder width, slowy stand upright, then slowly turn two palms to face upward and lift them up in front of belly. Then slowly lift two palms upward to the place before the chest. Imagine the Qi is ascending upward inside the body.

37. Then slowly stretch upward the two arms to their full length, fingers point upward,  palm face each other, gaze at two hands and imagine Qi arrives at two palms. Meditate and pay attention upon two palms for 1 – 3 minutes.

38. When the warm feeling comes upon the two palms, imagine Qi move to arrive at two legs. Then separate two palms from the top of head, right palm reaches the right upward place; left palm, as the left foot one big step to the left side and the upper body squats, reaches to the left downward, close to left feet (as shown in figure 38) Gaze at left palm, imagine the Qi is arriving at left leg. Meditate for 1-3 minutes.

39. When the warm feeling comes upon the left leg slowly shift the body weight to the left leg. In the same time, turn the upper body to the left, upper body upright, forming a left arch stance, slowly draw back two arms and change palms into fists and place them to the waist sides. During the process imagine the Qi ascending.

40. Turn the body right, draw back the left foot close to right foot, leaving a shoulder’s width between them. Then change two fists into palm and hold them upward in front of the body, till they are fully stretched over the head, palms facing upward, fingers pointing against each other. Gaze at two palms and imagine Qi is arriving at two palms also. Keep the posture 1-3 minutes.

41. When the warm feeling comes upon the two palms separate two palms from the top of head, left palm reaches the left upward place; right palm, as the right foot one big step to the right side and the upper body squats, reaches to the right downward, close to right feet (as shown in figure 31). Gaze at right palm, imagine the Qi is arriving at right leg. Keep the posture for 1-3 minutes.

42. When the warm feeling comes upon the right leg slowly move the body weight to the right leg. In the same time, turn the upper body to the right, upper body upright, forming a right-side arch stance, slowly draw back two arms and change palms into fists and place them to the waist sides. During the process imagine the Qi ascending.

43. Turn the body right, draw back the left foot close to right foot, leaving a shoulder’s width between them. Then change two fists into palms and hold them upward in front of the body, till they are fully stretched over the head, palms facing upward, fingers pointing against each other. Gaze at two palms and imagine Qi is arriving at the two palms also. Keep the posture 1-3 minutes.

44. Move left foot one step forward to form the arch stance (left leg in front), in the same time have two palms come down to draw arc lines along the two sides (as the routes shown in figure 43), to reach the places at the waist sides. Change palms into fisits. Imagine Qi descend and arrive at two legs.