Qigong Practice: Zhi Wu Internal Style Gong

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 1 – 11

1.Stand upright, two feet staying together, lay down two arms at two sides of the body naturally, change hands into palms facing inside, slightly shrink the muscle around ass, raise the head a little high upward, calm the mind and peacify the heart, look forward ( shown as the figure 1). Pay attention into Lower Dantian for 2 – 5 minutes.

2. Right foot a half step to the right side, place the body weight evenly between two feet (as shown in figure 2). Meditate into Lower Dantian for 1 minute

3. Draw close the two palms before the lower belly and lift them together upward to the place before chest area, palms facing upward, fingers facing each other. Imagine the Qi begin to ascend to chest from Lower Dantian.

4. Turn the two hands and make the two palms face outside when two hands reach the place before chest. Then with fingers of two palms facing each other, continue to turn two hand to make the palms facing upward, and stretch upward two arms to surpass the head at their full length. In the same time, draw back the lower belly, lift the crotch, look at the backs of two hands. Pay you attention upon the two palms for 1 – 3 minutes and imagine Qi arrives at the two palms.

5. Depart two palms when you gain the warm feeling with two palms and two arms, turn two palms to let them face each other, and lay down two palms along the arc route drawn in figure 4 till two palms reach the level above the head. Look upward and concentrate your attention for sometime.

6. Left foot half a step to left side, slowly get two palms close over the head (please look at the route drawn in figure 5), imagining collect Qi from above and bring it down into the upper body from head. Do the movement in a slow way. No hurry.

7. Continue to press down two palms slowly till it reaches the place before chest, palms facing downward. Imaging all Qi comes down can gather into lower Dantian as two palms press down slowly.

8. Continue to press downward two palms, till they reach the places of waistside. In the same time, squat down a little and imagine the Qi continues to move down to fill the two legs. Meditate 2 -4 minutes.

9. Keep the stance for sometime till you feel the warmth of two legs. Then imagine to bring upward the Qi and let it converge into lower Dantian. Keep the stance and turn around two palms to face upward, lift them upward to the places of lower side rib area (Look at the figure 8). Look forward and meditate for sometime, attention placed in chest area for 1 – 3 minutes.

10. Keep the stance till you feel the warmth of two palms, then turn two palms and push forward two palms till two arms are fully stretched out as shown in figure 10. Palms face outside, fingers pointing upward, whole body remain static for sometime. Imagine Qi begins to arrive at two palms and two feet.

11. Open two arms much further to two sides at the same level as the shoulder. Imagine the Qi arrives at the two palms and two feet. Keep the position for 1 -4 minutes and meditate.

Movement 12 – 22

12. Keep the above position for sometime till you feel the wamth of two palms and two feet. Then turn the two palms to make them face downward— two arms and shoulder are forming a straight line. Then shift the body weight to the right leg, withdraw the left foot a half step aback, slowly stand up, imagine the Qi begins to be arriving into lower Dantian from four extremities slowly, arms and shoulder remain static.

13. Maintain the fully-stretched state of two arms and move them from two sides to close up in front (as shown in figure 13). Keep the posture for 1 -2 minutes, meditate and pay attention slightly into lower Dantian.

14. Right foot a half step to the right, to form a half horse stance (figure 13). Then slowly move the fully-stretched arms to two sides again, forming a straight line again with shoulder. Imagine the Qi is arriving to fill both the two palms and two feet. Keep the posture for 1 -2 minutes.

15. Keep the above position till you feel the wamth of two palms and two feet. Then shift the body weight to the right leg, withdraw the left foot a half step aback (look at the routes drawn in figure 14), slowly stand up, move the fully-stretched arms from two sides to close up in front (as shown in figure 15), imagine the Qi begins to collect into lower Dantian from four extremeties., arms and shoulder remain static, look fowrad, meditate 1 minute.

16. Move the body weight to the right, bring the left leg to the right side of right leg, to cross two legs (as shown in figure 15). Place body weight evenly between two legs. Slowly continue to close up two arms in front of the body, two arms and shoulder at the same level, two palms face downward, fingers of two palms pointing against each other. Meditate for sometime, pay attention in lower Dantian.

17. Slowly squat down to sit in the posture as shown in figure 17. Two arms and shoulder at the same level, two palms face downward, fingers of two palms pointing against each other. Pay attention within lower Dantian.

18. Lowly press down the two palms, and in the same time progressively increase the distance between two palms till two palms rest upon two knees (as shown in figure 18). Pull in the chest and straighten the back. Imagine the Qi is first arriving at Lower Dantian then two legs. Meditate for 1 -3 minutes.

19. Change right hand into fist and place it beside the right waistside, turn left palm to face upward and raise it upward to the right high above the shoulder (as shown in figure 19). During such movement look at the back of the left hand and imagine the Qi begins to take lodge upon left palm as it moves upward from two legs.

20. Succeeding the former posture, slowly push upward the left arm till it is fully stretched upward, palm facing upward, fingers of left hand pointing to the right, gaze at the the back of left hand and imagine Qi arrives at left hand. Keep this posture for 1 – 2 minutes.

21. When you begin to feel the warmth of the left fist, turn the left palm to make the fingers pointing backward, then clench the left palm and slowly withdraw the left fist downward, heart of fist facing downward. As the fist goes down, imagine the Qi is descending in accompany, towards lower Dantian.

22. Succeeding the former movement, continue to withdraw the left fist along the route shown in the figure 21, to the waistside. Keep the sitting posture., and imagine the Qi continues to descend down towards lower Dantian. Meditate 1-3 minutes.