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Index
FOREWORD
ABOUT THIS QIGONG
Transform Your Emotions
How is this 5 Animal Qigong different?
What is Qigong?
Medical Qigong
General Concepts of Qigong Dan Tian
Yin Yang
THREE TREASURES
How qi is made
Relaxation
3 Levels of Relaxation
What Medical Qigong Can Treat
What Qigong Cannot Treat
Who Can Learn Medical Qigong?
Who can benefit from this Qigong?
General Categories of Medical Qigong
Dynamic and Static Qigong
Psychotherapy
Meridian Qigong
Organ Qigong
Bone Qigong
Circle Walking Qigong
Sitting Qigong (Jing Zuo)
Which Style is Right for Me?
Energy Stagnation and Disease
Removing Stagnation with Qigong by Pulsing
THE THREE HARMONIES
Adjusting the Body
Adjusting the Breath
Normal Abdominal
Reverse Breathing
Four Gate Breathing
Four Gate Breathing Visualization Keys
The Yin and Yang of Breath
How do you create intention in Qigong by simply being aware?
The Three Results
Putting It All Together
The Three Harmonies and Its Applications for Medical Qigong
MERIDIANS, MODERN RESEARCH & THE MUSCLE FASCIA
Squeezed out Like a Sponge
Plasticity and Elasticity
LEARNING QIGONG
Possible Adverse Reactions to Qigong
Soreness and fatigue
Shortness of breath and difficulty breathing
Headaches and dizziness
Menstruation
Learning Principles
Learn the components of Qigong then combine them
Do not fatigue yourself
Best practices for Qigong
White Tiger Qigong™
Introduction: Ancient Health and Longevity Wisdom for Modern Society
HISTORY OF WHITE TIGER QIGONG™
WHAT IS WHITE TIGER QIGONG™?
Body Mind Spirit
A Complete Holistic Training Method
A Unique Qigong Training System
“Flow Like Water, Dance Like Fire”
Modern Science Meets Traditional Arts
THE BASIC PREMISE OF WHITE TIGER QIGONG™
GUIDING PRINCIPLES OF WHITE TIGER QIGONG™
SPORTS SCIENCE AND QIGONG
White Tiger Qigong for Athletic Performance
White Tiger Qigong and the Western Anatomical Perspective
Fascia of the 5 Animals
WARM-UPS
Letting Go Qigong (Shaking) 5 to 10 minutes
ANIMALS: HOW TO PRACTICE THIS QIGONG
5 ANIMAL QIGONG
TIGER LEVEL I: 上山虎 SHAN SHANG HU—TIGER CLIMBS THE MOUNTAINTOP
DEER LEVEL I: 昂脖鹿 ANG BO LU—DEER LIFTS ITS ANTLERS
MONKEY LEVEL I: 漫步猿 MAN BU YUAN—MONKEY STROLLS
BEAR LEVEL I: 探臂熊 TAN BI XIONG—BEAR CATCHES FISH
CRANE LEVEL I: 展翅鹤 ZHAN CHI HE—CRANE SPREADS ITS WINGS
TIGER LEVEL II: 下山虎 XIA SHAN HU—TIGER DESCENDS THE MOUNTAIN
DEER LEVEL II: 缩脖鹿 SUO BO LU—DEER PEEKS ITS HEAD
MONKEY LEVEL II: 望月猿 WANG YUE YUAN—MONKEY TURNS TO LOOK AT THE MOON
BEAR LEVEL II: 回头熊 HUI TOU XIONG—BEAR COLLECTS FISH
CRANE LEVEL II: 旋飞鹤 XUAN FEI HE - CRANE TAKES FLIGHT
TIGER III: 觅食虎 MI SHI HU—TIGER HUNTS FOR PREY
DEER LEVEL III: 长跑鹿 CHANG PAO LU—LONG DISTANCE RUNNING DEER
MONKEY LEVEL III: 摘果猿 ZHAI GUO YUAN—MONKEY PICKS FRUIT
BEAR LEVEL III: 摇臂熊 YAO BI XIONG - BEAR SHAKES OFF ITS PAWS
CRANE LEVEL III: 平飞鹤 PING JI HE—CRANE FLAPS ITS WINGS
TIGER LEVEL IV: 吞食虎 TUN SHI HU—TIGER SWALLOWS ITS FOOD
DEER LEVEL IV: 拍脚鹿 PAI JIAO LU—DEER SLAPS ITS LEGS
MONKEY LEVEL IV: 献果猿 XIAN GUO YUAN—MONKEY SERVES FRUIT
BEAR LEVEL IV: 刚臂熊 GANG BI XIONG—BEAR STRONGLY SHAKES OFF ITS PAWS
CRANE LEVEL IV: 长飞鹤 ZHANG FEI HE—CRANE SOARS AND DESCENDS
CLOSING
ZHAN ZHUANG
CONCLUSION
SPECIAL OFFER FOR READERS
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