Cycles Of Change
© 2002 Carolyn Eddleston
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  A New Vision of Health

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A BRIEF INTRODUCTION TO
THE THEORY AND PRACTICE OF QIGONG

Introduction

Most of this information was gathered during a conference I attended in Toronto in March 2002, where Dr. Steven Aung gave a series of workshops on the subject of Qigong.

Qigong, which literally means “breathing exercise”, has a long history in china as a type of traditional exercise for maintaining health and fitness. The elements of Qigong are varied, but mainly involve regulation of breathing, posture and mind, as well as self massage and movement of the limbs.

There are several historic and modern schools of Qigong - the Taoist, Confucian, Buddhist, medical, and wushu (Chinese martial arts). Other major distinctions between styles include internal or external, hard or soft, fast or slow, lying or sitting, standing, walking, moving and non-moving. They all have 2 things in common - the training of the mind, and the strengthening of Qi. (vital energy)

The aim of Qigong is to control the circulation of vital energy throughout the meridians, keep yin and yang in harmony, and to enter a state of quietness or perfect relaxation.

yin-yang: These aspects are complementary opposites. Yin pertains to decrease, restriction, coldness, weakness, darkness, heaviness and stillness, the lower and interior parts of the body, the 6 solid organs (lungs, spleen, heart, kidney, liver, and pericardium) and bodily substances. Yang pertains to increase, expansion, warmth, strength, brightness, lightness and activity, the upper and exterior parts of the body, the 6 hollow organs (Large intestine, stomach, Small intestine, bladder, gallbladder and sanjiao) and bodily functions.

Breathing in, or inhalation, “closing of yin”, entails reinforcement or tonification of deficient Qi, while breathing out, or exhalation, the “opening of yang” entails the reduction or dispersal, of excess Qi. The relationship of yin and yang is implicated in every single breath a person takes. Therefore learning to breathe properly is the foundation of Qigong and the foundation of good health.

Qigong breathing

Abdominal breathing

Inhale through the nose deeply and slowly, relax the mind and concentrate on allowing the air to gently inflate the lower abdomen in order to fill the lower portions of the lungs with air, then expand the chest and shoulders to fill the middle and upper portions of the lungs. During exhalation, contract the abdomen gradually to completely empty the lungs. The objective here is to train your breath to be calm, silent, deep. Long, continuous, uniform, slow and soft.

Mental concentration

This requires learning to quieten the mind, clearing thoughts in order to reach relaxation. Initially your mind will seem very busy and noisy-just try to ignore it, and after practice, it will begin to settle.

It is important whilst practicing these methods to visualise Qi as a warm, bright substance moving throughout the body. Concentration also requires smiling inwardly and outwardly. With your eyes closed, smile at the world around you, and simultaneously smile down upon your body and internal organs in conscious loving appreciation. This helps rid the body of anger, fear , worry and other varieties of “emotional pollution.” often responsible for disrupting the equilibrium between yin-yang and impeding the free flow of Qi.

In the following exercises, on inhalation, the tongue is lifted, so it reaches the roof of the mouth, near the front teeth. On exhalation, the tongue is lowered and relaxed.

When asked to hold the breath, do so for as long as you can, without straining or discomfort.

Breathing patterns

The following 4 sequences will be explained in detail:

  1. Yin: In-Hold-Out
  2. Yang: In-Out-Hold
  3. Reinforcing Yin: In-Hold-In-Out
  4. Reinforcing Yang: In-Out-Hold-Out

In each of the exercises, visualise the Qi as passing between a point on top of the head (GV20), to a point just below the navel (CV6)

1. Yin
(In-Hold-Out)

  1. Raise the tongue to the palate
  2. Inhale
  3. Visualise Qi flowing from GV20 down the midline to CV6
  4. Hold your breath
  5. Visualise Qi flowing to CV6 and intensifying
  6. Lower tongue to normal position
  7. Exhale
  8. Visualise Qi accumulating more intensely at CV6

2. Yang
(In-Out-Hold)

  1. Raise the tongue to the palate
  2. Inhale
  3. Visualise the flow of Qi from GV20 down the midline to CV6
  4. Lower tongue to normal position
  5. Exhale
  6. Visualise Qi accumulating intensely at CV6
  7. Hold your breath
  8. Visualise Qi accumulating more intensely at CV6

3. Reinforcing Yin
(In-Hold-In-out)

  1. Raise the tongue to the palate
  2. Inhale
  3. Visualise the flow of Qi from GV20 down the midline to CV6
  4. Hold your breath
  5. Visualise Qi flowing to CV6 and intensifying
  6. Without exhaling, inhale once again
  7. Visualise Qi continuing to flow intensely to CV6
  8. Lower tongue to normal position
  9. Exhale
  10. Visualise Qi accumulating more intensely at CV6

4. Reinforcing Yang
(In-Out-Hold-Out)

  1. Raise the tongue to the palate
  2. Inhale
  3. Visualise the flow of Qi from GV20 down the midline to CV6
  4. Lower tongue to normal position
  5. Exhale
  6. Visualise Qi intensifying at CV6
  7. Hold your breath
  8. Visualise Qi accumulating more intensely at CV6
  9. Without inhaling, exhale again
  10. Visualise Qi continuing to accumulate intensely at CV6

If you have any questions, or would like me to demonstrate these exercises, please let me know.

Try and do a selection of these exercise for about 10 minutes twice a day, and notice how much better you feel!!


Dr Carolyn Eddleston
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