1.

PREPARATORY
PURPOSE: To activate your inborn ch'i through relaxation. This is a critcal step to
prepare yourself for subsequent routines.
MOVEMENT DESCRIPTION: Stand up in a right posture with a calm and peaceful
mind. Relax the body with hands hanging down. After while slowly wave hands
controlled by waists. This routine should take at least 15 minutes.
STEPS:
1.
Stand straight with two feet paraellel in inner shoulder width. Bend knees
slightly (approximately one half inch).
2.
Relax the whole body with two hands loosely hanging down, keeping armpits
slightly open and fingers apart with the index finger slightly tilted.
3.

Breathe naturally; free the mind from any distraction.

4.
Rest head easily on the neck, with chin slightly tucked in so that the head is
in vertical position.
5.
Look straight ahead with a somewhat smiling gesture to relax the facial
muscles.
6.
Keep jaws close with the tip of tongue touches the upper ridge behind the
upper teeth.
7.
Wait for ch'i to travel around the body. When start feeling parts of the limbs
tremble, slowly move arms (from the elbows down) in a up and down motion (but
continue to keep fingers apart from each other).
NOTES: If body trembles vigorously, stop and take a walk to calm down. When
moving arms up and down, do not exert any strength
2. TORTOISE BREATH
PURPOSE: To circulate your original ch'i through slow respiration. This is to
strenghten your ch'i resouvoir (Tan Tien) which is the main part of the body for
original ch'i storage. The movement is to enhance the "Mother Path" and
the "Father Passage", the two most important ones among the 20 main
paths in your body.
STEPS:
1.

Stand straight with two feet paraellel in outer shoulder width.

2.
Open palms with fingers apart then put left hand on the stomach below the
navel (except the thumb). Place right hand on the back of left hand so that the
index fingers and thumbs are forming a hole leaving the navel exposed.
3.
Relax the back of the head, neck and backbone and keep them in
straightline.
4.
Rest head easily on the neck, with the chin slightly tucked in so that the head
is in vertical position.
5.
Bend knees while leaning head slightly backward (eyes focus on 'seeing' the
top of the head). Inhale slowly through the nose and push the air into the abdomen
section by expanding stomach to its full extend (in roughly 9 seconds).
6.
Straighten knees slowly while exhaling through the mouth using the same
amount of time and bend the body forward about 15 degrees.
7.

Repeat the above inhale and exhale motions for 9 times.

NOTES: Keep the inhale/exhale motions smooth. Do not hold breath between intake
and outpour of air.
3. SQUAT & THRUST
PURPOSE: To keep limbs supple, improve blood circulation, and increase stamina.
The movement helps in enhancing the "The 12 Meridians" in your body.
MOVEMENT STEPS:
1.

Feet stay apart, in parallel, wider than shoulder edges

2.

Bend the knees to form an armchair sitting position

3.
Extend the arms in front, chest height, wide as the feet, palms facing down
with fingers slightly apart
4.

Turn palms to face each other and move them closer to about 2 to 4 inches

5.
Turn right hand to face up, then use the inner edge (the pinky side) of the
right hand to press against the juncture of the left hand between the thumb and
index finger ("tiger mouth") for 2 seconds
6.
With the back of the right hand touching the front of the left palm, rotate
hands so that now the inner edge of the left hand touches the "tiger mouth" of the
right hand. Press against the "tiger mouth" of the right hand for 2 seconds
7.

Make a reverse rotation, separate the hands, palms facing down,

8.
Lower the body to throw the arms backward as far as you can and stand up
with body leaning slightly forward
9.

Lower the body to swing the arms forward to the front with the knees bent

10.

Repeat above (steps 4 - 9) nine times

11.
Remain in a sitting position (step 2 & 3), relax and wait for ch'i to flow to and
from the hands and the shoulders. Your arms (or hands) will tremble as if electric
current exists
12.
Repeat (steps 4 - 8) once, after throwing your hand to the back, lower them
to line up with your sides with the palms cupped; relax and wait for ch'i to make
your arms tremble
NOTES: At the end of steps 11 & 12, if there is no feeling of ch'i, gently move the
arms back and forth to encourage ch'i activation; but do not exert strength. In step
8, when squatting, try not to bent but keep body as straight as possible.
4. FLUTTERING OF A BIRD

PURPOSE:

To exercise all of your limbs simultaneously in a slow moving manner. Suitable for
people after their middle age. The arms, on the Yin side, house the meridians that
reach the lungs, the heart and heart muscles. Indirectly, this benefits your
respiratory and circulatory systems. Arm trembling also benefits the intestines.

MOVEMENT DESCRIPTION:

Extends the arms like a pair of wings and stick up the toes so that they do not touch
the ground.

STEPS:

Keep the feet apart in parallel beneath the armpits and stand straight

Extend the arms horizontally to the sides at shoulder height, palms facing up and
fingers slightly apart
Keep the legs straight and stick up the toes
Let the shoulders and wrists hang loose, wait for the arms to tremble by the originl
ch'i;
Stop after 30 seconds
NOTES:

If you do not feel ch'i after a while, gently move your arms and flip your hands to
activate ch'i.
5. FIST CIRCLE

PURPOSE:

To strengthen the arms, shoulders, stomach and intestines, and improve digestion.
It also helps to tighten the muscles on the waist.

MOVEMENT DESCRIPTION:

STEPS:

Contiued from the prior movement, feet remains apart and parallel, arms remain
extended
Make fists with the thumb inside other fingers
Raise the fists close to the ears, the elbows level with the shoulders, look straight
Turn fists next to the ears nine times, wait for ch'i activation
Push fists up to make cirscles around the ears for about 30 seconds
NOTES:

Work until the arms become supple and the chest is releaved of pressure.
6. VERTICLE ARM STRETCH
PURPOSE:
To relax the arms and shoulders to make them more flexible. This movement also
helps to broaden the chest and improves eyesight.
MOVEMENT DESCRIPTION:
STEPS:
1.

Keep the feet apart at shoulder width and parallel

2.

Keep the arms hang down naturally

3.
Raise the left arm in front of the chest, palms facing down, fingers slightly
apart
4.
Place the right hand in front of the stomach (1.5 inches below the naval),
palms face up
5.

Bring hands close and pull them away - 3 times

6.

Raise the left arm straight up above the head, palm face-up

7.

Lower the right arm beside the right thigh, palm face-down

8.
Spread fingers outward 9 times aand wait for ch'i to make arms stretch up
and down for at least 30 seconds
9.

Repeat steps 3 - 8 with the opposite hand

NOTES:
When in step 8, turn the eye balls to imaginary look inside as if you are staring at
the tip of you skull. This is a common techique in ch'i kung (qi gong) called "intrnalsight".

7. HAND CROSS
PURPOSE:
To obtain a peaceful mind from crossing hands and coordinating fingers.

MOVEMENT DESCRIPTION:
STEPS:
1.

Keep the feet apart in parallel at shoulder width

2.

Bend the knees slightly in a firm but comfortable position

3.

Cross hands in font of the chest, right hand inside, back to back, fingers apart

(leave the armpit open, that is the arms are away from the chest)
4.

Spread fingers outward 9 times to stimulate ch'i

5.

Let the arms tremble for 30 seconds or more

6.

Pull the right hand and put it under the left hand, repeat steps 3 - 5

NOTES:
It is important to stand still to maintain a firm base and keep calm in working on this
movement.

8. LIFT OF PEARLS
PURPOSE:
To strengthen the spleen, the reproductive organs and relieve stress.
MOVEMENT DESCRIPTION:
STEPS:
1.

The feet remains apart in parallel. Move the left foot to keep a wider distance

2.

Bend the knees and raise heels to stand on toes

3.
Place the hands in front of the chest, palms up with fingers facing (but
without touching) each other
4.

Keep head, neck and backbone in a straight line and relax

5.

Spread fingers outward (i.e., towards the ground) 9 times

6.

Turn head to the left 3 times, then to the right 3 times

7.
Lower the palms to 2 inches below the naval, then raise them back to the
chest; repeat these movements 20 times or more
NOTES:
This routine is geared toward inducing ch'i to run up and down the paths along the
abdomen and the chest from the limbs.

9. WAIST TWIST
PURPOSE:
To strengthen the knees, the kidneys and the bladder by activating ch's around the
waist area.
MOVEMENT DESCRIPTION:
STEPS:
1.

Maintain same standing position of the previous movement

2.

Turn palms upside down

3.

Press hands down to the waist forming an oval by the two arms

4.

Spread fingers by pulling them upward 9 times to activate ch'i

5.

Make fingers face each other

6.
Turn waist left and then right without moving the hips to rotate the upper
body 180 degrees
7.

Do 6 for 30 seconds or more

NOTES:
The hands are moved along the waist belt by the waist rotation, not by mvoing the
arms or shoulders.

10. LEGS TREMBLE

PURPOSE:

This movement helps to relieve stress, to harmonize the internal organs thereby
generating mental strength.
MOVEMENT DESCRIPTION:
STEPS:
1.
Feet position remains the same as the previous movement; knees remain
bent
2.

Extend arms forward high as the chest and stand up palms to face outward

3.
Spread fingers toward the body 9 times to activate ch'i (when ch'i is
activated, the whole upper body except the head trembles)
4.
Keeping the upper body upright and relaxed, jerk knees sideway and thrust
the arms back and forth
5.

Breath naturally and look straight ahead

6.

Do 4 for 30 seconds or more

NOTES:
Key to this movement: firm but relaxed in the upper body, loose and vivid with the
legs.

11. SIDE BALANCE

PURPOSE:
To strengthen the bones, joints and tendons of the legs and to improve the functions
of the kidneys, the bladder and the intestines.
MOVEMENT DESCRIPTION:
STEPS:
1.
Hang two arms diagonally on the two sides of the body, two hands hold fists
2 feet or more away from the hips, the thumb and the small finger stick out with the
thumbs of the left hand pointing to the knee cap and the thumb of the right hand
pointing to the right leg behind the knee
2.
Raise the left leg above the ground, slightly to the left, without bending the
knee

3.
Move the left ankle to bend foot so that the toes are pointing towards the
ground then bend foot to make toes point upward; repeat the foot movement 9
times
4.
Relax the left leg, turn it backward to hang behind the body, swing arms to
follow the leg movement; now the thumb of the right hand points to the right knee
while the tumb of the left hand points to the left leg behind the knee; form a staight
line from the left foot, leg and thigh, via the chest, the neck to the right side of the
brain
5.
Wait for ch'i to activate; When ch'i starts to flow, lower parts along the
straight line will tremble; let it work for 30 seconds or more
6.

Repeat 1 - 5 with the right leg

NOTES:
Chi flows back and forth along the inner part (the Yin side) of the leg up to the
opposite side of the head. This benefits the kidneys. Ch'i also flows along the outer
part (the Yang side) of the arms which benefits the intestines.

front

then

back

12. CRANE WALKS (The Big Steps)

PURPOSE:
To strengthen the legs, joints and backbone as well as to improve circulation.
MOVEMENT DESCRIPTION:
STEPS:
1.
Stand with two feet in apart in parallel, in a distance wider than the edge of
the shoulders
2.
Bend the knees low, left foot step one more step to the left, but two feet
maintain parallel
3.
Open arms in front away from the hips with the back of the hand face the
front and fingers apart, index fingers slightly sticking out

4.
Shift weight to the left, lift the right knee up to the waist level, toes down,
and step forward a big step flat-footed light and gentle; keep head, neck and body
in a strainght vertical line
5.
Shift weight to the right, lift the left knee up to the waist level, toes down,
and step forward a big step flat-footed light and gentle; keep head, neck and body
in a strainght vertical line
6.

Stop after 7 steps

7.
Turn palms to face the front. Walk backward, bend right knee, right leg
supports body, keep left leg straight to retreat, heel leads
8.

Retreat in the similar manner, stop after the for 7th step

9.

Repeat this back and forth big walking" 3 to 4 times

NOTES:
The foot when touching the ground from a hoist position should be as light as a
falling leave. It is important to to keep a smile and think pleasant during the whole
movement.