Holistic Programs

Qigong | Meditation | Yiquan | Tai Chi | Yoga | Body Mind Therapies

Qigong

Qi or “chi” means energy and “gong” refers to any skill which is highly developed through dedicated practice. Qigong is a method of building, balancing, and refining your energy and awareness. There are thousands of forms of Qigong which may focus on health, martial power, inner alchemy, spirituality and ethical development or can be a synthesis of these. Qigong often includes still meditation and self-massage/acupressure as well.

Qigong exercises are generally performed with relaxation and focus. These meditative movements gently stretch and open the body and meridian system to promote a balanced flow of qi. In Traditional Chinese Medicine, qi and blood are said to be inextricably connected. Scientific studies in China have shown that Qigong can catalyze increased blood flow right down to the capillary level. Practitioners know that consistent Qigong practice can build abundant and harmonious energy which fortifies one from daily stressors and develops a deep sense of centeredness.

Qigong Resources and Videos

Qigong warm up and 8 pieces of the Brocade Qigong:
http://www.youtube.com/watch?v=nZ9qM6G6l6g
(the knee exercises require supervision to perform properly and may be contraindicated for some).

A quick and simple style of Qigong: http://youtu.be/3zL4DyguWAk

Books on Qigong:

  • Heal Yourself with Qigong: Gentle Practices to Increase Energy, Restore Health, and Relax the Mind – by Suzanne Friedman LaC
  • Restoring Your Life Energy by Waysun Liao
  • The Master Key by Robert Peng

Qigong websites:
http://nqa.org/
http://www.qi-journal.com/index.asp

Qigong Meditations: http://www.neiyanggong.us/jing-gong.html

Comprehensive site about Traditional Chinese Medicine: http://www.shen-nong.com/eng/front/index.html

Acupuncture/Acupressure points: http://www.yinyanghouse.com/ Locations, uses and charts

Yiquan

Yiquan is a powerful Martial Art which is based on health building standing meditations known as Zhan Zhuang (pole standing). The approach in Yiquan is different than most qigong forms. The cultivation of energy is more of a side effect (added bonus) of practice. A primary aim is the expansion and realization of Awareness creating the integration of body and mind with deeper levels of intention. These skills can be used in martial arts or other life pursuits. Yiquan can reveal how to be natural in an unatural world, how to stop fighting yourself on all levels and how to liberate your intrinsic power and talent Numerous scientific studies in China attest to Yiquan’s amazing health building abilities without creating any negative side effects. This research started in the 1950’s and contributed to the widespread acceptance and practice of Qigong in China.

Yiquan Videos

Zhan zhuang or Standing Meditations. A step-by-step method of exercising by standing still, in poses which burn fat and tone muscles without strenuous exercise: https://www.youtube.com/watch?v=y07FauHYlmg&t=2s

Tai Chi or Taijiquan

Scientifically verified benefits:

  • Lower blood pressure
  • Strengthen immune system
  • Better balance
  • Reduces stress and tension
  • Body mind harmony
  • Increased awareness
  • Increased circulation of blood and qi
  • Increased brain size (grey matter)

Taijiquan is an excellent mind body exercise, integrating internal kung fu, meditative awareness, Taoist philosophy, and the physics of effortless movement.

Key Concepts

  • Allow a few moments to “let the mud” of the day settle.
  • Have a clear intention and purpose for today’s practice session.
  • Relax and loosen your mind and body while maintaining resilience.
  • Do each movement with relaxed focus, “Song”.
  • Feel your body from within.
  • Step with balance and control
  • Practice “rooting”
  • Do only 70 percent of your capacity, don’t overdo it but practice everyday.
  • Enjoy your practice!

    • Tai Chi Resources and Videos

    The Qi Journal site has information on Taijiquan, TCM, Qigong and related topics. All about Tai Chi : http://www.qigonginstitute.org/html/taichihealth.php

    Article on Tai chi and Meditation helping insomnia:
    http://www.huffingtonpost.com/dr-michael-j-breus/mindbody-therapies-to-eas_b_6115592.html

    Study shows Tai chi chuan increases brain size:
    http://www.prevention.com/health/brain-games/health-benefits-tai-chi

    Tai chi is good for fibromyalgia too
    http://www.nytimes.com/2010/08/19/health/19taichi.html?_r=0

    Book Recommendations:
    Simple book on the 24 Tai Chi form with drawings of each movement:
    Beginning T’ai chi by Tri Thong Dang
    Very detailed book on the 24 Yang form: The Yang Taiji 24 Step Short Form by James Drewe
    Book on the Yang long form: Mastering Yang Style Taijiquan by Fu Zhongwen

    Taiji Videos

    Very good instructional video on Yang Taijiquan Simplified 24 Short Form in sequence: http://www.youtube.com/watch?v=Tetf79WQta4&list=PLCB98FB48CFE9D3C9

    Yang 24 Short form Videos (DVD) https://usa.taichiproductions.com/the-24-forms-new

    Breathing Exercises

    The Healing Power of the Breath: Simple Techniques to Reduce Stress and Anxiety, Enhance Concentration, and Balance by Richard P. Brown and Patricia L. Gerbarg
    http://www.breath-body-mind.com/

    Deep Relaxation

    https://www.irest.us/
    Richard Miller, PhD

    Meditation

    http://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858
    Free Guided Meditations:
    http://www.calm.com/