Qi Qong Quick Review

Body Ascending Descending Head Ascending Descending Three Burners Outward Inward Pouring Qi
Inhale Up to Shoulder
Exhale Down to Belly
Repeat 3 Times
Inhale Up, Top of Head
Exhale Down to Shoulder
Repeat 3 Times
Inhale Up to Shoulder
Exhale Down to Belly
Repeat 3 Times
Exhale out from Chest
Inhale in from Chest
Repeat 3 Times
Exhale out from Solar Plexus
Inhale in from Solar Plexus
Repeat 3 Times
Exhale down from lower belly
Inhale in from lower belly
Repeat 3 Times
Inhale and Gather Qi
Exhale and Pour Qi

Qi Qong Overview

This simple style of qi qong is done in a standing position. The first move begins moving energy ascending and descending through the body. It then activates the energy in the head and returns to work the ascending and descending energy. It works all three burners of the body -- upper, middle, and lower. Lastly, qi pouring is a technique designed to share the inexhaustible supply of energy in the universe into your body. The routine is then repeated with a more advanced movement of the body rocking forward over the toes and rocking backward over the heels. This helps to deeply activate the meridians since the exchange of yin and yang occurs in the feet.

In all movements, upward or outward movements should slowly move the body until it stands straight up. This movement should be slight. In all movements, downward or inward movements should slowly move the body downward by bending at the knees. This movement should be slight.

Ascending Descending

Standing with feet shoulder width, begin by placing the thumbs on the belly button. The hands should overlap below the thumbs. Breathe deeply into the hands -- inhale and exhale a few times before beginning.

Place the hands into the perfect beach ball position with the fingers relaxed and spread evenly. Form a triangle with the thumbs forming the base of the triangle and the index fingers forming the sides. Place the hands below the belly ready to raise up.

  • Inhaling, raise up the palms to the shoulder
  • Exhaling, turn and lower the palms to below the belly
  • Repeat 3-5 times

    • Activate Energy in the Head

    On inhale open the hands to the sides with palms up and arms extended -- do not hyper extend.

  • Inhaling, raise the palms to the top of the head
  • Exhaling, lower the palms to the shoulders
  • Repeat 3-5 times

    • Ascending Descending Repeated

    On exhale, lower palms to below the belly to begin the ascent of ascending and descending. Repeat Ascending and Descending.

    Activate Upper Burner

    At the top of the inhale, ascending, turn the palms outward and push outward at the chest level

  • Exhaling, press the palms outward
  • Inhaling, press the palms inward
  • Repeat 3-5 times

    • Activate Middle Burner

    At the top of the inhale, turn the palms outward and push outward at the solar plexus level

  • Exhaling, press the palms outward
  • Inhaling, press the palms inward
  • Repeat 3-5 times

    • Activate Lower Burner

    At the top of the inhale, turn the palms outward and push down in the lower abdomen, below the belly button.

  • Exhaling, press the palms outward
  • Inhaling, press the palms inward
  • Repeat 3-5 times

    • Qi Pouring

  • Inhaling, gather qi by embracing with both palms moving upward
  • Exhaling, pour the qi over the head and down the spine
  • Repeat 3-5 times

    • Second Repeat

    Repeat all the same moves with two addition movements.

  • Inhaling, move the weight forward over the balls of the feet
  • Exhaling, move the weight backward over the heels of the feet
    • © 2009 David Scott -- All rights Reserved