Qigong Practice: Zhi Wu Internal Style Gong (3)

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 45 – 55

45. When the warm feeling comes upon the two legs shift the body weight slowly to the backward right leg, squat a little upon the right leg. In the same time, touching ground, withdraw the left foot a little to form left empty stance, left palm form a standing palm and push forward, right fist immovable. Imagine Qi arrives at left standing palm. Keep this position for 1-3 minutes.

46. Draw back left foot, stand up, two feet parallel at the shoulder’s width. Change right fist into standing palm and push forward to be parallel with left standing palm. Then draw back two palms close to chest, fingers pointing against each other, palms facing downward. Imagine the Qi is arriving inside the chest area. Keep this posture for 1-3 minutes.

47. Upper body remains motionless, slowly press down the two palms to reach the places beside buttock. Imagine Qi arrives at the two legs. Keep the posture 1-3 minutes.

48. Turn two palms to face upward, then lift them upward to the place before the chest. Then slowly turn two palms outside and uphold them directly upward to the top of head, two arms fully stretched out, palms facing upward, fingers pointing against each other. Imagine the Qi is ascending and arriving at two palms, gaze at two palms and keep this posture 1-3 minutes.

49. When the warm feeling comes upon the two palms move right foot one step forward to the front to form a right arch stance. Move two palms to draw arc lines along two sides and change palms into fists till they reach the places of waist side. Imagine the Qi descends and arrive at two legs. Keep this posture 1-3 minutes.

50. When the warm feeling comes upon the two legs move the body weight slowly to the backward left leg, squat a little upon the left leg. In the same time, touching ground, withdraw the right foot a little to form right empty stance, right palm forms a standing palm and pushes forward, left fist immovable. Imagine Qi arrives at right standing palm. Keep this position for 1 – 3 minutes.

51. Draw back right foot, stand up, two feet parallel at the shoulder’s width. Change left fist into standing palm and push forward to be parallel with right standing palm. Then draw back two palms close to chest, fingers pointing against each other, palms facing downward, eyes looking forward. Imagine the Qi is arriving inside the chest. Keep theis posture for 1 -3 minutes.

52. Upper body remains motionless, slowly press down the two palms to reach the places beside buttock. Imagine Qi arrives at the two legs. Keep the posture 1-3 minutes.

53. Slowly lift left foot, turn inward the left foot as shown in figure 53. Two palms change into fists and place them beside waist side. Imagine the Qi arrives at Lower Dantian. Keep this posture half a minute.

54. Slowly kick out the left foot forward, toes point upward.  Imagine the Qi arrives at the left foot.

55. When the warm feeling comes upon the left foot, draw it backward, resume the posture shown in figure 53. Imagine Qi arrives at Lower Dantian.

Movement 56 – 66

56. Lay down the left foot, two feet a shoulder’s width, keep the posture (as shown in figure 56) for 1 – 3 minutes, meditating into Lower Dantian.

57. When the warm feeling comes upon the Lower Dantian and MingMeng area (kidney) lift the right foot, turn the right foot inward, two fists at two waist sides (as shown in figure 57). Meditate and have attention paying inside Lower Dantian. Half a minute to 1 minute.

58. Slowly kick out the right foot forward, toes point upward.  Imagine the Qi arrives at the right foot.

59. Draw right foot backward, resume the posture shown in figure 57. Imagine Qi arrives at Lower Dantian.

60. When the warm feeling comes upon the Lower Dantian and Mingmeng area (kidney) lay down the right foot, two feet a shoulder’s width. Then lift left foot, shift body weight to right leg, turn the upper body a little left (as shown in figure 60). Imagine the Qi arrives at the left foot. Maintain the posture half a minute.

61. When the warm feeling come upon left foot, slowly kick out the left foot to the left side. In the same time, change two fists into palms and depart two palms to open up to two sides of body (as shown in figure 61). Imagine the Qi is arriving at left foot.

62. Succeeding the above movement, draw back the left foot aground to a shoulder’s width away from right foot. Turn the body to face the direct front. In the same time draw back two palms along an arc line to waist side ( as the routes indicate in figure 61). Imagine the Qi arrives at Lower Dantian. Keep this posture 1-3 minutes and meditate with attention focusing upon Lower Dantian.

63. When the arm feeling comes upon the Lower Dantian or MingMeng area (kidney) lift right knee, move the body weight upon left leg, turn the upper body a little right, imagine the Qi arrives at right foot. Then slowly kick out the right leg, tow fist change into palms and spread open to two sides to form the posture as shown in figure 63. Two palms form two standing palms, imagine Qi arrives at right foot (or precisely, the right foot heel).

64. Look closely at the routes line drawn in figure 63, and lay down the right foot aground, one shoulder width away from left foot. Draw two palms close up levelly till they are in front of chest, palms facing downward, fingers pointing against each other. Imagine the Qi arrives at the upper body. Maintain the posture 1-3 minutes with mind focusing inside chect.

65. Slowly press downward two palms along the route illustrated in figure 64 till they reach the places at the waistside. In the same time, imagine the Qi arrives at the Lower Dantian. Mind focus in Lower Dantian for 1 – 2 minutes.

66. When the warm feeling comes upon the Lower Dantian and MingMeng area lay down two palms completely to full length as shown in figure 66. Imagine the Qi go upward along Du channel (coccyx tail bone to top of head and goes down to nose) three times, then go downward along Ren channel (from nose to Lower Dantian) three times. Then the Qi finally settles down at Lower Dantian. Meditate and mind focuses with Lower Dantian for 2-6 minutes. Then finish the practice.