Lecture 3

Qigong

chi kung, or chi gung  "Life Energy Cultivation"

Contents

Etymology History Training methods Functions Forms Theory and Principles

Etymology Qi (or chi) is usually translated as life energy,

life force, or energy flow, and definitions often involve breath, air, gas, or relationship between matter, energy, and spirit.

Gong (or kung) is often translated as cultivation or work, and definitions include practice, skill, mastery, merit, achievement, service, result, or accomplishment, and is often used to mean gongfu (kung fu) in the traditional sense of achievement through great effort.

The two words are combined to describe systems to cultivate and balance life energy, especially for health.

Qigong is a practice of aligning breath, movement, and awareness for exercise, healing, and meditation.

History With roots in ancient Chinese culture dating

back more than 4,000 years, a wide variety of qigong forms have developed within different segments of Chinese society.

in traditional Chinese medicine for preventive and curative functions,

in Confucianism to promote longevity and improve moral character,

in Taoism and Buddhism as part of meditative practice,

and in Chinese martial arts to enhance fighting abilities

…

in the late 1940s and the 1950s during the Deng and Jiang eras of the 1970s

through 1990s in the modern days

Training methods

Qigong comprises breathing, physical, and mental training methods based on Chinese philosophy.

Four types of training: dynamic, static, meditative, and activities requiring external aids.

Dynamic training

Static training

Meditative training

Use of external agents

Functions

People practice qigong for many different reasons, including for exercise and recreation, prevention and self-healing, meditation and self-cultivation, and training for martial arts...

Health

Meditation and self-cultivation

Martial arts training

http://v.ku6.com/show/nJVuYRViX67ltBDbjMhv5A...html

Forms

In 2003, the Chinese Health Qigong Association officially recognized four health qigong forms:

Muscle-Tendon Change Classic ( 易筋经 ). Five Animals ( 五禽戲 ). Six Healing Sounds ( 六字訣 ). Eight Pieces of Brocade ( 八段錦 )

Muscle-Tendon Change Classic ( 易筋经 )

Five Animals ( 五禽戲 )

Six Healing Sounds ( 六字訣 )

Eight Pieces of Brocade ( 八段錦 )

In 2010, the Chinese Health Qigong Association officially recognized five additional health qigong forms:

Tai Chi Yang Sheng Zhang ( 太极养生杖 ): a tai chi form from the stick tradition.

Shi Er Duan Jin ( 十二段锦 ): seated exercises to strengthen the neck, shoulders, waist, and legs.

Daoyin Yang Sheng Gong Shi Er Fa ( 导引养生功十二法 ): 12 routines from Daoyin tradition of guiding and pulling qi.

Mawangdui Daoyin ( 马王堆导引术 ): guiding qi along the meridians with synchronous movement and awareness.

Da Wu ( 大舞 ): choreographed exercises to lubricate joints and guide qi.

Theory and Principles

Traditional view

mind ( 心 ), body ( 身 ), and spirit ( 灵 )

Principles

Intentional movement: careful, flowing balanced style

Rhythmic breathing: slow, deep, coordinated with fluid movement

Awareness: calm, focused meditative state Visualization: of qi flow, philosophical tenets,

aesthetics

Additional principles

Softness: soft gaze, expressionless face Solid Stance: firm footing, erect spine Relaxation: relaxed muscles, slightly bent

joints Balance and Counterbalance: motion over

the center of gravity

Advanced goals:

Equanimity: more fluid, more relaxed Tranquility: empty mind, high awareness Stillness: smaller and smaller movements, e

ventually to complete stillness

The most advanced practice is generally considered to be with little or no motion.

References

1. 邱丕相《中国传统体育养生学》人民体育出版社 2006 年

2. 吴志勇等 《健身武术》，湖北科学技术出版社， 2007 年

3 ．邱丕相编著《中国武术教程》，人民体育出版社， 2004 年

Thanks!