Lift Chi Up and Pour Chi Down Method
Objective: Awaken your energy body and unite it with the universal energy
Qigong is an effective training to improve health and heal dis-eases through
activating the life energy within the body as well as absorbing energy from the
universe.
The main points are:
a. Unite the mind with chi and direct chi with the mind. Through the openclose movements and the mental visualization, release/expand the internal
chi from the body and draw in the external primeval energy so as to improve
the integration of a person’s energy field with the universal energy. This will
improve all functions of the body.
b. It is a very effective method to collect the universal chi. Through this
training a person will be able to learn how to administer the external chi to
treat patients in a short time.
Mental Visualization
This practice stresses directing chi with the mind. During the exercise, think of
the head touching the sky and the feet plunging deeply into the earth. Let
yourself integrate with the universe. During the exercise think of the horizon
(or ocean of life energy) when you push out and think of the depth inside your
body (like the holographic human body or pure energetic body) when you pull
in. Collect the chi beneath your feet and bring it up into your Dan tian. Let the
chi in the sky and beneath the earth, merge with your body's chi at your navel.
Let yourself unite and integrate with the universe.
Opening Posture: Organizing a Chi (life energy) Field.
Adjust posture:
1. Feet comfortably together, flat on the ground (keep knees together).
2. Lift up BaiHui, opening your heavenly gate, tuck in chin (towards Adam’s apple)
[you’re awareness from chin into Adam’s apple, from Adam’s apple up to YuZhen,
from YuZhen up again to BaiHui, from inside BaiHui lift up], tip of your tongue
touches up to palace (begin with tongue behind your upper teeth);
3. Body centered and leaning forward slightly (shift your weight to front part of
your sole), feel YongQuan opening, connecting the earth energy beneath you;
4. Shoulders, arms, hands, and fingers relax down at sides, (fingers gently together,
palms facing the legs, middle fingers towards leg seams), feel empty space under
the armpits.
5. Relax your chest and back, tuck in stomach, open lower back backwards, shift
your hip downwards and at the same time forward, lift your tail bone upward;
lift up HuiYing.
6. Keep your soft vision looking forward for a few seconds (beyond the view,
imagine the horizon in front of you), slowly withdraw your soft vision inwardly
in to Yin Tang, gently close your eyelids (during whole practice the eyeballs keep
looking forward). Feel the inner smile.
*BaiHui (hundred gathering): draw two lines from the top of ears up to top of the
head, about 1 centimetre towards back from that point.
*YuZhen (jade pillow): at the center of the backside of head, right under the tip of the
skull, opposite from YinTang, when the BaiHui is facing up.
* YongQuan (bubbling spring): at front center of the soles.
*HuiYing (gathering Ying): perineum.
Opening Sequence
Use your little fingers guiding the rotating of your wrist, arms and shoulders,
turning palms facing to the back.
Advanced: The palms should be facing the legs, in the middle of the thighs,
perpendicular to the body, not turned in or out. The movement is started with
the little fingers coming out, and with a continuous motion the palms come up
until the palms are facing the earth. Project light or chi, out from the hands to
the earth.
Continually use your middle fingers guiding palms turning facing down, palms and
arms at 90 degrees, feel the center of your palms (LaoGong) open and extended
(connecting with the earth energy beneath you); arms extended, the movement
starts from your shoulder joints, hands push forward 15 degrees (about a hand
distance from leg seam), pull back, inward, then back to the side (bottom of your
thumb towards leg seam), repeat 3 times.
Advanced: initiate the movement from your shoulders, bringing the hands
forward, push the energy out by pushing your palms out and visualize pushing
light out of your hands to the earth. Hands come back while pulling the energy
back in, cupping the hands, visualizing beams of light coming into the hands,
into your body.
Use your little fingers to guide the rotating of your wrist, at the same time arms and
shoulders rotating back. Turn palms facing each other to beginning position. Relax
your arms. Slowly arms float up diagonally to the front to shoulder width (shoulders
guiding arms, arms guiding hands, palms and fingers relaxed, thumb and index
finger open, tiger mouth facing up, imagine your hands holding a big Chi ball rising
up from earth), hands up to navel level. Turn palms facing your abdomen, tip of your
middle finger slightly pointing towards the navel (emitting Chi into your DanTian).
Use your little finger to guide hands, turning palms facing down. Arms and hands
relaxed and extended. Opening arms and hands, circle around at the waist level to
your sides. Continually move to your back (visualize your hands and arms merging
into ocean of Chi in the horizon), arms forming a circle, elbows turned outwardly,
hands at waist level, turn palms facing your MingMen, (center of your palms slightly
hollow, little fingers slightly curved) (emitting ocean of Chi into DanTian).
Lift up your lower arms and hands from back to under your armpits, tips of your
middle fingers point to DaBao (emitting Chi into your heart center), palms facing
upward, open your chest, relax your shoulders. Draw your elbows backwards, turn
your fingers forward, hands and arms extending out to shoulder level and width,
keep your palms facing upward. Center of your palms slightly hollow, fingers
relaxed. Tips of your middle fingers slightly face YinTang (emitting Chi into the
center of your brain).
Rotate your wrists, turn your fingers almost facing each other, turn your elbows
outward, arms and hands slowly open to both sides, hands facing forward, form a
straight line. At the same time use your little fingers to guide the rotating of your
wrists. Turn palms facing down, continually turn palms facing up, at the same time
hands and arms slowly floating all the way up to the space above your head
(visualize ocean of Chi rising up merging into heavenly Chi), arms straight, put
hands together, fingers reach up further, whole body extended.
Bring your hands down together to the top of your head (less than 10 centimetres),
move forward and continually down in front of your face, in front of your chest,
forming a praying position. Keep lower arms in a straight line, upper arms are 45
degrees to your body, bottom of your thumbs at the ShanZhong level, and 10
centimetres away from ShanZhong, keep fingertips pointing up for the whole
movement. Rotate your wrists slowly (arms keep still), tip of middle fingers draw
small circles 3 times in each direction (feel the movement inside your chest).
First Sequence (Start from the front and lift Chi up at the sides)
Point your fingers forward, extending your hands slowly all the way out to shoulder
level, keep arms straight. Open your hands, start with the little fingers, separate one
at a time, keep tips of thumbs and index fingers together, turn your palms facing
down, forming a triangle, erect your hands up at your eye level, push center of your
palms out, hands and arms at 90 degrees. Open your fingers slowly, hands and arms
open to shoulder width and level, keep hands 90 degrees with arms.
Palms slightly push forward, then raise shoulder joints upward and backward
(move your shoulder joints as big as you can), elbow’s movement follows shoulder’s
movement, wrist’s movement follows elbow’s movement. During the movement
keep palms hollow and facing forward (fingers and palms higher than wrists, wrists
higher than shoulders), relax fingers (looks like holding a small Chi ball in your
hands), elbows keep facing down, hands move less than 1/3 of your arms’ length (as
small as you can).
Push out, shoulder joints move downward and forward, (feel the internal force from
shoulders passing to wrists). At same time bottom of palms guiding your hands and
arms forward, palms extend, keep fingers straight, fingertips point up (and
backward if you can) (opening energy out into the space). Repeat 2 more times.
Slowly open your hands and arms outward 15 degrees (as hand distends) at
shoulder level, then forward (close) at shoulder width. (Keep arms extended, palms
90 degrees to arms, fingers straight and pointing up) Repeat 2 more times (open,
close).
Slowly, evenly circle your hands and arms from shoulder width and level out to both
sides, forming a straight line (during the movement keep arms extended, palms 90
degrees to arms, fingers pointing up straight).
Circle your shoulder joints, move upward, inward, downward and outward (a
vertical circle), when shoulders move upward and inward, elbow lowers down
slightly, palms hollow, fingers relax and close to each other; when shoulders move
downward and outward, feel the bottom of your palms push out, center of your
palms extended, palms 90 degrees to arms, fingers straight and pointing upward
(and backward if you can) to a straight line, repeat 2 more times.
Relax wrists and hands, use you little finger rotating hands facing up and at the
same time arms slightly curved and floating upwards from both sides, slowly and
evenly all the way to above the center of head, shoulder relax down, wrists at
shoulder width, hands diagonally facing to BaiHui (wrist not too bent, palms
hollow). Pause for one cycle of breath (Visualize chi pouring into your head and
entire body).
Slowly bring hands down toward top of head (hands do not touch head, elbows
towards sides), continually hands moving down in front of your face (palms and
fingers diagonally towards your face, hands continually turning towards facing
down), down to the chest (hands facing down already, fingers tips facing each other,
middle fingertips almost touch each other, hands almost touch your body), stomach,
naval, tips of your middle fingers press into your naval (only middle fingertips touch
the body, rest fingers, hands and relax) (pour chi into DanTian) .
Slowly and evenly circle your hands around the waist to the side, continually to the
back. Press MingMen (pour chi into the DanTian).
Move hands down from your back (Tiger Mouth open, your thumbs moving around
the outsides of your legs, rest fingers, point to inner legs) to hips (at the same time
start to bend your body and the knees). Hands continually move down to the back of
your legs, knees, calves, all the way to your heels (by now your chest is on top of
your thighs, head relaxes and tuck in chin). Circle your hands around the outsides of
your feet, and place the hands on top of the feet. Fingers forward and aligned with
toes (hands will be in this position for the entire following movement and keep your
knees together to support each other in this whole movement).
Feel your MingMen guiding the movement of your hips forward and then
downward, at the same time press down your hands, kneeling down and forward.
Shift your body weight forward on your hands (hands on front part of your feet as
one, merging down to earth energy), heels stay on the ground.
Feel your MingMen, bring hips backward, continually upward, at the same time your
knees backward then upward slightly (knees keep bent and together), shift your
body weight back, (bring earth energy to the DanTien). Repeat 2 more times.
Then body slightly moves up, chest away from thighs, at the same time, release your
hands, little fingers guiding your hands open to both sides of the front of your feet,
facing each other (fingertips towards earth, middle fingertips beside the little toe.)
(Gather earthly Chi into your feet), hands holding a Chi ball, palms facing your feet
(at the same time hollow your sole), continually open hands facing to the inner
ankles, bring hands upward along the inner leg, knees, thighs, to the lower abdomen,
(at the same time your body gradually straightens up), tips of your middle fingers
press on your navel, pour chi into DanTien. Open hands to the sides, back to the
beginning position.
*LaoGong (Labor Palace): in the center of the palm (when holding fist, the middle
finger pointing on it).
*MingMen (Gate of life): at the center of low back, between second lumbar vertebra
and third lumbar vertebra, backside of navel.
*DaBao (big envelop): the sides of the chest, four fingers’ distance under the armpit, on
midaxillary line, under sixth ribs.
*YinTang (impression palace): the middle point between the eyebrows.
*ShanZhong: at center of the front chest, in fourth rib level. Between the nipples on the
sternum.
Second Sequence: (Start from the sides, lift Chi up in the front)
Slowly, evenly, bring arms up from the side to shoulder level, forming a straight line
(shoulders relax down, palms facing down). Feel your middle fingers, erect your
hands upwards to 90 degrees with your wrists. Palms push outward, shoulders and
arms extended out.
Circle your shoulder joints, move upward, inward, downward, and outward (a
vertical circle), when shoulders move upward and inward, elbows low down
slightly, palms hollow, fingers relax close to each other; when shoulders move
downward and outward, feel the bottom of your palms push out, center of your
palms extended, palms 90 degrees to arms, fingers straight and pointing up. Repeat
2 more times.
Moving arms at shoulder level, forward 15 degrees (from sides), open to a straight
line, during the movement keep your palms 90 degrees to arms, fingers straight and
pointing up, repeat 2 more times.
Slowly and evenly, form a straight line, circle your hands and arms to the front at the
shoulder width and level (during the movement keep arms extended, palms 90
degrees to arms, fingers pointing up straight).
Palms slightly push forward, then raise shoulder joints upward and backward
(move your shoulder joints as big as you can), elbow movement follows shoulder
movement, wrist movement follows elbow movement, during the movement keep
palms hollow and facing forward (hands higher than wrists, wrists higher than
shoulders), relax fingers (looks like you’re holding a small Chi ball in your hands),
elbows keep facing down, hands move less than 1/3 of your arm length (as small as
you can).
Push out, shoulder joints move downward and forward, (feel the internal force from
shoulders passing to wrists), at the same time, bottom of the palms guiding your
hands and arms forward, palms extend, keep fingers straight, fingertips point up
(and backward if you can) (opening energy out into the space). Repeat 2 more times.
Slowly lift your arms and hands up 15 degrees, then back down to shoulder level,
repeat 2 more times.
Relax wrists and hands, use your little finger rotating hands, palms hollow and
diagonally facing each other, Tiger Mouth open and facing up, little fingers slightly
curved, hands like holding a Chi ball move up all the way to above the center of the
head, shoulders relax down, wrists at shoulder width, hands diagonally facing
BaiHui (wrist not too bent, palms hollow). Pause for one cycle of breath. (Visualize
chi pouring into your head and entire body).
Slowly bring hands down toward top of head (hands do not touch head, elbows
towards sides), continually hands moving down in front of your forehead, turn
hands facing the forehead, middle fingers press YingTang (other fingers are relaxed)
(emitting chi into the center of your brain, penetrating into YuZhen). Open middle
fingers moving around your eyebrows, continually move above tip of your ears, then
circle to back of your head, middle fingers press YuZhen.
Move hands down to back side of your neck, continually move down along the spine,
middle finger presses under third thoracic vertebrae (part of hands overlap), elbows
facing up, head is centered. Move your hands over your shoulders (hand facing to
your shoulders, Tiger Mouth open), to under the armpit, continually to your back
above spine, middle fingers reach up as far as you can, palms facing your back,
hands move down around your spine, middle fingers place Mingmen, circle hands
around the waist to the front. Press middle fingers on your naval.
Move your hands down around your abdomen (hands almost touching), inner
thighs, knees, calves, then ankles. Place your hands on top of your feet. Fingers
forward and aligned with toes (hands will be in this position for the entire following
movement, keep your knees together to support each other in this whole
movement).
Feel your MingMen guiding the movement of your hips forward and then
downward, at the same time press down your hands, kneeling down forward, shift
your body weight forward on your hands (hands with the front part of your feet as
one merging down to earth energy), heels stay on the ground.
Feel your MingMen. Bring hips backward, continually upward. At the same time
move your knees backward then upward slightly (knees keep bent and together),
shift your body weight back, (bring earth energy to the DanTien). Repeat 2 more
times.
Then move body slightly up, chest away from thighs, at the same time, release your
hands, little fingers guiding your hands open to both sides of the front of your feet,
facing each other (fingertips towards earth, middle fingertips beside the little toe.)
(Gather earthly Chi into your feet, hands holding a Chi ball). Hands open again, circle
to back of your ankles (extracting chi from earth), raise your hands around your
calves, knees, thighs and hips, (at the same time your body gradually straightens
up). Middle fingers press on your MingMen. Slowly circle your hands around the
waist to the side, continually to the front. Middle fingers press on your navel, (pour
chi into DanTian). Opening your hands to the side, back to the beginning position.
Third Sequence: (Lift Chi up in the front)
Lift up Chi:
Turn hands diagonally facing up (Tiger Mouth open and facing upward, palms
hollow, little fingers slightly curved, looks like you’re holding a big Chi ball). At the
same time, arms and hands floating up at 90 degrees diagonally to each other,
continually up to shoulder level (during the movement up, the distant between your
hands keeps increasing. At shoulder level is the biggest, afterwards start to reduce
the distance), all the way up to the space above your head, shoulders relax down,
wrists at shoulder width, hands diagonally facing BaiHui (wrist not bent, palms
hollow and diagonally facing down). Pause for one cycle of breath. (Visualize chi
pouring into your head and entire body).
Slowly bring hands down toward top of head (hands do not touch head, elbows
towards sides). Continually hands (facing down) move down around your head
towards the ears, (palms start to turn to front) down to front of your shoulders,
hands facing forward, fingers point up, fingertips slightly higher than shoulders,
elbows pointing down, the upper arms touch ribs.
Circle Chi:
Push with your right palm and extend the arm forward. At the same time the bottom
of your palm pushes out, center of your palm extended. Palms erect, 90 degrees to
arms. Fingers point straight upwards. Relax your palm. Use your little finger to
rotate your hand to face the left. Fingers relax and point to front, palms slightly
hollow. Use your waist to turn your upper body to the left (waist’s movement
brings along the shoulder’s movement, shoulder’s movement brings along elbow’s
movement, elbow’s movement brings along wrist’s movement, wrist’s movement
brings along hand’s movement, and they are all moving at the same time together),
hands and arms scooping the chi toward the left at shoulder level. When your upper
body is at 90 degrees to the left, your arm turns to 90 degrees(?), right thumb
presses the ZhongKui (other fingers gently touch each other, keep holding this
mudra until you release your hand from QiHu). Your right arm continues scooping
chi with palm reaching over the back of your left shoulder. Then turn body back
toward the front while bringing your palm around to the front of the left shoulder,
press your middle finger on your left QiHu, at the same time your body faces front.
Push your left palm forward and extend the arm. At the same time the bottom of
your palm pushes out, center of your palm extended. Palm becomes 90 degrees to
arms, fingers straight and pointing up. the arm almost straight. Relax your palm. Use
your little finger to rotate your hand to face the right (fingers relax and point to
front, palms slightly hollow). Use you waist to turn your upper body (waist’s
movement brings along the shoulder’s movement, shoulder’s movement brings
along elbow’s movement, elbow’s movement brings along wrist’s movement, wrist’s
movement brings along hand’s movement, and they are all moving at the same time
together, your hands and arms scooping the chi. When your upper body is 90
degrees to the right, your arm turns to 90 degrees, left thumb presses the ZhongKui
(other fingers gently touch each other, keep holding this mudra until you release
your hand from QiHu). Your left arm continues scooping chi with palm reaching
over the back of your RIGHT shoulder. Then turn body back while bringing palm
around to the front of the RIGHT shoulder, press your middle finger on your right
QiHu, at the same time your body faces the front.
Rest the crossed arms in front of chest. Your wrists touch each other, upper arms
are 45 degrees to your body. Breathe in and out 3 times. Press middle fingers on
QiHu when you breathe in and relax middle finger when you breath out (still
touching the skin).
Release you hands from QiHu. Open fingers and relax your palms (keep wrists
touching each other and upper arms are 45 degrees to your body) Push your
forearms to form a 90 degree angle to your upper arms, keep wrists together, turn
your palms facing up, feel the tips of your left fingers guiding the left hand turn to
left, feel the tips of the right fingers, guiding the right hand turn to right; inner wrists
touch each other, form the shape of a blooming lotus. Clasp palms and bring them
down to the front of your chest, forming a praying position, keep lowering arms to a
straight line, upper arms are 45 degrees with your body, bottom of your thumbs at
the ShanZhong level, and 10 centimetres away from ShanZhong, keep fingertips
pointing up. Rest for a few seconds.
*ZhongKui (middle greatness): at the middle of the middle finger.
*QiHu (Chi house): under the center of collarbone.
Closing Sequence:
Raise clasped palms to above the top of the head. Stretch both arms as high as
possible. Open your hands by starting with the little fingers, separate one at a time.
At the same time, rotate your hands to face the front. Open arms and hands to the
sides. Rotate palms to face down, forming a straight line. Continually rotate palms to
face upward, at the same time hands and arms move to the shoulder level and
width, arms extended, keep your palms facing upward, center of your palms slightly
hollow, fingers relaxed. The tips of your middle fingers slightly face YinTang,
(emitting Chi into the center of your brain).
Lower your elbows down horizontally, continually toward back. When wrists reach
the sides of your chest, elbows open to both sides, retract arms and bring in the tips
of the middle fingers to press DaBao under your armpits, palms facing upward.
Open your chest, relax your shoulders. (Think of chi flowing into and meeting at the
middle of your body).
Extend your hands to the back (with palms facing up and fingers pointing to back),
until the arms are fully stretched at your MingMen level. Open the arms to the side,
and at the same time turn palms facing outward. Move to the sides, rotate palms to
face the front (arms still straight). Continue to circle your hands and arms forward
at waist level to the front, palms facing your navel (like holding a big Chi ball in front
of you). Hands continually move toward navel (bring the Chi ball into your
DanTian), line the center of your palms on top of each other on the navel, (Male left
hand first and female right hand first), for 2-3 minutes, the elbows forward slightly,
upper arms away from ribs. (Gather chi into your center. Entire body is nurtured by
healing chi. Feel the fresh energy deep inside. Feel the inner joy and peace).
Slowly open your hands to the side, back to beginning position. Open your eyes and
feel the inner smile. Offer your gratitude to the chi field, to all teachers and yourself,
and ALL is well.