Log In
Or create an account ->
Imperial Library
Home
About
News
Upload
Forum
Help
Login/SignUp
Index
Cover
Title Page
Copyright
Contents
Foreword by David Silver
Foreword by Kathy Yang
Preface
Chapter 1: Meridian Qigong Exercises
1-1. Introduction
Benefits of Exercises
Benefits
1. Increasing Health and Longevity
2. Relaxing and Reconditioning Your Torso (Spine and Lower Back)
3. Opening the Twelve Primary Qi Channels (Meridians)
4. Strengthening Internal Organs
5. Improving Joint Problems
6. Improving the Digestive System
7. Preventing Prostate and Breast Cancers
Important Points
1. Time of Practice (練習時間)
2. Do Not Practice with Full or Empty Stomach (不要飽食、空肚)
3. Drink Plenty of Water (喝水足量)
4. Breathe Naturally (呼吸自然)
5. Adequate Number of Repetitions (運動量適度)
1-2. Meridian Qigong Exercises
Preparation
Facing Upward
Arms/Legs (臂/腿)
1. Extend and Squeeze Fingers/Toes (Arms Straight Upward) 張指/張趾與 握拳/握趾 (上伸臂) 停 10 妙，重複2次
2. Stretch Wrists/Ankles (Palms Facing Each Other) (拔腕/提足) (對掌) (手胸前) 停 10 妙，重複2次
3. Stretch Wrists/Ankles (Back of Hands Facing Each Other) (拔腕/伸足) (背掌) 停 10 妙，重複2次
4. Twist Wrists/Ankles (Outward) (拔腕/張足) (對掌扭擠) 停 10 妙，重複2次
5. Twist Wrists/Ankles (Inward) 拔腕/扣足) (換邊對掌扭擠) 停 10 妙，重複2次
6. Circle Wrists/Ankles (Outward Turning) (轉腕/轉踝) (外轉) 30 次
7. Circle Wrists/Ankles (Inward Turning) (轉腕/轉踝) (內轉) 30 次
8. Sway Arms/Legs (晃臂/晃腿) (左右微晃) 30 次
9. Lift Forearms and Knees (提前臂/提膝) (易邊) 30 次
10. Lift Arms and Legs (提上臂/提腿) (彎肘) 30 次
11. Close Arms/Knees Inward and Open Them Outward (展臂/展腿) (彎小腿) (雙展) 30 次
12. Open and Close Single Arm/Knee (展臂/展腿) (彎小腿) (單展) 30 次
13. Swing Arms and Legs Opposite Sides (展臂/展腿) (並腿) (臂腿異向) 30 次
Waist/Hips
14. Embrace Knees and Swing (Apanasana) (抱膝左右晃) 30次
15. Pull Legs and Swing (Ananda Balasana) (拉腿左右晃) 30次
16. Embrace, Open, and Press Single Leg (Supta Kaptasana, Modified) (單腿盤拉) (抱、張、壓) 30 秒
Waist/Torso
17. Sway Waist/Torso (晃腰/軀幹) (左右) 30 次
18. Lift Waist (Setu Asana, Moving) (提腰) (彎膝) 30 次
19. Circle Waist (Setu Asana, Circling) (腰繞圈) (彎膝) 每邊 20 次
20. Tighten and Loosen Hips/Perineum (Mula Bandha) (緊鬆胯部/穀道) 30次
21. Shoulders/Torso/Neck Lift Torso and Shoulder from Side to Side (Arms Beside Torso) (提軀幹/肩膀) (垂臂) 左右各 10 次
22. Lift Torso and Shoulder from Side to Side (Arms Upward) (提軀幹/肩膀) (上伸臂) 左右各10次
23. Circle Shoulders (肩膀繞圈) 正反各10次
24. Stretch and Open Four Limbs (四肢分張) 20 秒，重復一次
25. Stretch and Open Four Limbs (Opposite Sides) (左右開拔) 每邊2次，每次10妙
26. Turn the Head Left and Right (左右轉頭) 每邊10次
27. Toss the Body Left and Right (左右翻身) 每邊10次
28. Sway the Body Sideways (側躺微晃) 每邊30 次
Facing Downward
29. Left and Right Sway the Body (左右晃身) (面朝下平身) 每邊30 次
30. Sway Hips (臀左右晃) (跪式) 每邊30 次
31. Stretch the Torso—Forward, Left, and Right (跪拔上身) (前、左、右拔) 30 秒
32. Circle the Waist—Forward, Left, and Right (腰部繞圈) (前、左、右繞) 每邊30 次
33. Spine Waving (Marjari Asana) (脊椎波動) 每邊30 次
Recovery
1. Massage the Abdomen Gently with Circular Motion (圈摩腹部)
2. Massage the Inner Hip Joints (搓摩胯部)
3. Massage Testicles/Ovaries (按摩睪丸/卵巢) and Pressing Huiyin (指點會陰)
4. Abdominal Deep Breathing (小腹順息)
5. Circle the Tongue to Generate Saliva (赤龍攪津)
Chapter 2: Self-Massage—Tui Na and Dian Xue
2-1. Introduction
2-2. Tui Na and Dian Xue Self-Massage
Benefits and Advantages of Self-Massage
Disadvantages of Self-Massage
General Rules
Basic Cavity-Stimulation Techniques
Massage Sequence
I. Head and Neck (頭、頸部)
1. Top of Head (頭頂)
2. Center of Face (面中)
3. Sides of Face (面側)
4. Eyes (眼)
5. Front and Behind Ears (耳前、耳後)
6. Rubbing the Neck (搓頸)
7. Massage the Jianjing (肩井, GB-21) (肩井按摩)
8. Massage the Jianyu (肩髃, LI-15) (肩髃按摩)
9. Massage the Jianneiling (肩內陵, M-UE-48) (肩內陵按摩)
II. Front Torso (胸、腹部)
1. Sides of the Upper Chest (上胸側部)
2. Central Chest (胸中部)
3. Sides of the Chest (胸側部)
4. Stomach and Abdominal Areas (胃部、小腹)
5. Groin Area (下陰部)
III. Lower Back and Hips (背腰、臀部) (彎膝)
Facing Upward
1. Shenshu (腎俞, BL-23)
2. Qihaishu (氣海俞, BL-24)
3. Zhishi (志室, BL-52)
4. Baliao (八髎, BL-31-34) (仙骨)
5. Changqiang (長強, GV-1) (尾閭)
6. Huantiao (環跳, GB-30)
7. Jiankua (健胯, N-LE-55)
Facing Sideways
IV. Limbs (四肢)
External Limbs (Yang Side)
1. Binao (臂臑, LI-14) ←→ Fengshi (風市, GB-31)
2. Quchi (曲池, LI-11) ←→ Xuehai (血海, SP-10)
3. Shousanli (手三里, LI-10) ←→ Zusanli (足三里, ST-36), Yanglingquan (陽陵泉, GB-34)
4. Yangchi (陽池, TB-4) ←→ Jiexi (解谿, ST-41)
5. Hegu (合谷, LI-4) (虎口, Hukou) ←→ Taichong (太衝, LR-3)
Inner Limbs (Yin Side)
1. Gongzhong (肱中, EX-UE-21) ←→ Jimen (箕門, SP-11)
2. Chize (尺澤, LU-5), Quze (曲澤, PC-3) ←→ Weizhong (委中, BL-40)
3. Kongzui (孔最, LU-6) ←→ Yinlingquan (陰陵泉, SP-9)
4. Ximen (郤門, PC-4) ←→ Chengshan (承山, BL-57)
5. Neiguan (內關, PC-6), Lieque (列缺, LU-7) ←→ Sanyinjiao (三陰交, SP-6)
6. Laogong (勞宮, PC-8) ←→ Yongquan (湧泉, KI-1)
Chapter 3: Qigong Theory Review
3-1. General Qigong Concepts
1. Traditional Definition of Qi
A General Definition of Qi 氣之廣義
A Narrow Definition of Qi 氣之狹義
2. Traditional Definition of Qigong
A General Definition of Qigong 氣功之廣義
A Narrow Definition of Qigong 氣功之狹義
3. Scope of Qigong Practice
4. Definition of External and Internal Elixirs
Wai Dan (External Elixir) 外丹
Nei Dan (Internal Elixir) 內丹
5. Schools of Qigong Practice
Medical Qigong—For Healing
Scholar Qigong—For Maintaining Health
Religious Qigong—For Enlightenment or Buddhahood
Martial Qigong—For Fighting
6. Theories of Yin-Yang and Kan-Li 陰陽、坎離之理論
What Are Kan and Li?
Kan and Li in Breathing, Mind, and Shen
A. Breathing’s Kan and Li
B. The Mind’s Kan and Li
C. The Shen’s Kan and Li
The Key Secrets of Adjusting Kan and Li
A. Shen and Breathing Mutually Dependent (Shen Xi Xiang Yi, 神息相依)
B. Shen and Qi Mutually Combined (Shen Qi Xiang He, 神氣相合)
3-2. Fundamental Theory
General Basic Theory
Meridian Qigong and Yoga Theory
Tui Na / Acupressure Massage Theory
3-3. The Network of Qi Vessels and Channels
Twelve Primary Qi Channels and the Eight Vessels
1. Eight Vessels (Ba Mai) 八脈
2. The Twelve Primary Qi Channels and Their Branches (Shi Er Jing Luo) 十二經絡
3-4. Buddhist and Daoist Qigong Concepts
Buddhist Qigong
Daoist Qigong
Acknowledgments
Dedications
Glossary and Chinese Terms
Praise for Meridian Qigong Exercises
Index
About the Author
← Prev
Back
Next →
← Prev
Back
Next →