Qi Gong forms:

Shibashi  - Iron Shirt - Ba Duan Jin

The 18 movement Taiji Qi Gong (Shibashi Qi Gong):

The 18 movement Taiji Qi Gong was created in 1979 in Shanghai, China by Tai Chi Master He Weiqi and Qi Gong Master and healer Lin Hou Sheng. The routine combines elements from the Yang form and more traditional breathing and movement exercises from Qi Gong. It has quickly become very popular exercise around practiced and enjoyed all around the world.

Master Lin is well known in China and has published more than ten books.

In 1980 he developed a technique for successfully using Qi Gong as the only anesthesia needed in surgical operations: no anesthetics, no acupuncture needles just "qi" energy. His scientific studies on Qi Gong healing have been published in the prestigious journal Nature (Vol. 275, 1978). Master Lin has also personally given Qi Gong healing treatments to high-ranking Chinese officials such as president Jiang Zemin.

Taiji Qi Gong Shibashi is a Qi Gong which is based on the philosophy of Taiji and extracts some of the best movements from the Yang style Taiji Quan. It places emphasis on synchronizing the 18 movements with proper breathing techniques. It is a gentle, beautiful and flowing Qi Gong exercise routine that is both a joy to do and deeply relaxing.

Taiji Qi Gong Shibashi is designed to improve the general health and wellbeing of the practitioner. The gentle rocking motions and stretching movements improve circulation and digestion. The chest exercises and controlled breathing are good for lung conditions and asthma. And the overall effect of the exercise is to reduce mental stress and physical tension carried in the muscles of the body.

This Qi Gong is very effective and easy to learn. It is practiced around the world by over 10 million people, and is considered a national health exercise in Malaysia and Indonesia.

Tens of thousands practicing Taiji Qi Gong Shibashi together at a stadium in Malaysia

Some benefits of Taiji Qi Gong Shibashi:

• Improves Health

• Increases Energy, Agility and Flexibility

• Loosens and Strengthens Joints and Muscles

• Controls Weight

• Rejuvenates Body, Mind and Spirit

• Reduces Stress

• Improves Concentration and Intuitive Abilities

• Controls Emotions

• Easy to Learn

A Word from Sifu (Master) Wing Cheung
"I have learned more than 30 different styles of Qi Gong. Taiji Qi Gong Shibashi is one of the most effective and easiest to learn. Most of my students are able to master it in just a few lessons. And many of them can feel the presence of 'Qi' traveling in their bodies after practicing for just 3 months.

Sifu Cheung teaching Taiji Qi Gong Shibashi to cancer patients

My sifu (master) constantly reminds me that 'fame and fortune' are what prevent most Qi Gong masters from advancing to a higher level. After immigrating to North America, I am very upset to find so many so-called Qi Gong masters charging outrageous prices for their Qi Gong workshops.

Qi Gong should not be available only to those who can afford to learn it, but everyone should have the opportunity to learn it! That's why I have created this free Qi Gong video so that all can have a chance to study it.

I am sure you will benefit from this gift. Just follow the instructions and practice daily. Be sure to spread the word about this website so that more people can benefit from this Qi Gong video."

Iron Shirt Qi Gong:

Perfect the body to win great health, increase performance, fight disease, protect the vital organs from injury and lay the groundwork for higher spiritual practice.

Direct the internal power to strengthen the internal organs, increase Chi pressure in the connective tissue or fascia and develop rooting power.

In the days before gunpowder, Iron Shirt Qi Gong was one of the principle martial arts, which built powerful bodies able to withstand hand to hand combat. Even then, however; martial use was only one aspect of Iron Shirt and today, its other aspects remain vitally significant for anyone seeking better health, a sane mind and spiritual growth.

"Iron Shirt" refers to the fact that its unique system of breathing exercises which permanently pack concentrated air into the fascia (connective tissues), surrounding the vital organs, make them close to impervious to injuries from accidents or blows.

We also learn how to root ourselves in the Earth's power and thus how to direct the Earth's gravitational and healing power through our bone structure.

For example the "embracing the tree" posture, although so simple gives us the chance to focus on our conscious breathing, muscle tensions and energy flow within our body to align and harmonize it completely within less than 30 minutes. After this simple breathing and standing meditation exercise we are full of energy, feeling strong, stable, relaxed and rooted to the earth, just like a tree.

Iron Shirt's strengthening of the organs is of special interest to athletes and performers, for it teaches them how to increase the performance of the organs during sports, speech, singing, dancing and playing music. For the Taoist masters, all this in turn lays the groundwork for higher spiritual work.

Iron Shirt Qi Gong is the martial aspect of the Universal Tao system. It develops internal power and structure and a well-conditioned body through simple techniques that build and store Chi. The body becomes open and relaxed. The joints are strengthened, the muscles, tendons and ligaments become soft and strong, and the bones and bone marrow become strong and healthy.

Iron Shirt Qi Gong helps us to become rooted to the earth, thereby keeping our body centered and balanced. In the long run, Iron Shirt offers a way of perfecting our inner selves, allowing us to reach higher spiritual levels. The grounding practice provides a firm rooting for the ascension of the spirit.

Ba Duan Jin ( 8 Jewels,  8 Pieces of Brocades ) Qi Gong:

Said to have been brought to China from India in the 5th century A.D., The 8 Brocade Qi Gong exercises were the basis for Chinese Medical Qi Gong over a thousand years and was integral in developing the Yi Jin Jing, or "Muscle/Tendon Changing Classic." That also means that it was essential in the creation of arts like Tai Chi Chuan. This practice is essential to ensure health and longevity. Made up of a series of stretching routines with accompanied breathing, the 8 Brocade is one of the oldest and most widely practiced exercises in the world.

Form 1

Propping Up the Sky with Finger Interlocked

Starting position: Stand at attention with heels together or feet separated slightly, with toes on floor and arches lifted. Arms hang naturally at your side. Place tip tongue lightly against roof of the mouth and breathe through your nose. Look straight ahead and relax all joints. Maintain this stance for several minutes (Fig.1)

Movement:

Raise arms slowly and interlock fingers overhead, palms turned up as if propping up the sky; raise heels at the same time (Fig.2). Return to starting position. Repeat these movements many times. You may coordinate them with respiration, inhaling when raising arms and exhaling when lowering them. This exercise helps to increase lung capacity and relieve fatigue. It also aids in strengthening the muscle and bones of the back. This exercise prepares muscles and internal organs for the forms, which follow.

 

Form 2

Drawing the Bow on Both Sides

 

Starting Position: Stand at attention.

Movement: Take a step to the side with the left foot and bend both legs. This is the "on horseback form". Cross arms at chest level, right arm on the outside. Extend left arm to the left with forefinger pointing upward, thumb stretched back, and other fingers bent. Turn head to the left and look at left forefinger. At the same time make a fist with the right hand and extend it to the right at shoulder level with arm bent as if you were drawing a bow (Fig.3). Return to starting position. Repeat 1, reversing sides. Return to starting position.

Repeat these movements many times. You may also coordinate them with respiration, inhaling when drawing arms sideways and exhaling when returning starting position. This exercise helps strengthen the muscles of the chest, arms and shoulders, and stimulate the respiratory and circulatory functions.
 

Form 3

Raising One Arm

 

Starting position: Stand at attention with heels together or feet shoulder-width apart, arms hanging naturally at both sides.

Movement: Raise right hand overhead with palm up and fingers together pointing to the left. At the same time press left hand downward, with palm facing the floor and fingers pointing forward (Fig.4). Return to starting position. Repeat 1, reversing sides. Return to starting position.

Repeat these movements many times. You may coordinate them with respiration, inhaling when raising and lowering hands, and exhaling when returning to starting position.

This exercise stimulates the internal organs and aids in the prevention of gastro-intestinal disorders.

 

Form 4

Turning Head of Look over the Shoulder

 

Starting position: Stand at attention with palms pressed lightly against thighs.

Movement: Turn head slowly to the left and look over left shoulder. Return to starting position. Turn head slowly to the right and look over right shoulder (Fig.5). Return to starting position.

Repeat these movements many times. You may coordinate them with respiration, inhaling when turning head and exhaling when returning to starting position.

This exercise aids in strengthening the muscles surrounding the eye sockets, strengthening the neck muscles to prevent cervical-vertebral ailments, and in stimulating blood circulation in the head to eliminate weariness, dizziness and other functional disturbances of the central nervous system. It is particularly beneficial to sufferers of hypertension and arteriosclerosis.

 

Form 5

Swaying Head and Buttocks

 

Starting position: Stand with feet about three foot-lengths apart and bend knees to assume the "on horseback" form, Place palms on thighs with thumbs pointing backward.

Movement: Lower head, bend trunk forward, and sway to the left side. At the same time, sway buttocks to the right, aiding the movement by stretching out left leg and hip. Hands may move along with trunk movement (Fig.6). Return to starting position. Repeat 1, reversing sides. Return to starting position.

Repeat these movements many times. You may coordinate them with respiration, inhaling when swaying trunk and exhaling when returning to starting position. This exercise aids in "ridding the heart of fire", a traditional Chinese medical term, which means overcoming strain in the nervous system caused by physical exertion and which, cannot be eased through rest.

 

Form 6

Pulling Toes with Both Hands

 

Starting position: Stand at attention.

Movement: Bend forward slowly, keeping legs straight, and grasp toes with both hands. If you cannot reach them, just touch ankles with fingertips. Raise head slightly (Fig.7). Return to starting position. Place hands against the lower back and bend slowly backward. Return to starting position.

Repeat these movements many times. Breathe as naturally as possible.

This is an exercise for the waist, which aids in developing the lumbar muscles and preventing and curing strains. It is also effective in improving the functions of kidneys and the adrenal glands. People suffering from hypertension and arteriosclerosis should not lower head too much when doing this exercise.

 

Form 7

Clenching Fists and Looking with Eyes Wide Open

 

Starting position: Assume the "on horseback" position, with toes gripping the floor, hands tightly clenched at the waist, and knuckles facing down. Look ahead with eyes wide open (Fig.8).
Movement: 1.  Thrust right hand slowly to the right until arm is fully extended, with knuckles facing up. 2.  Return to starting position. 3.  Repeat 1, reversing sides. 4.  Return to starting position.
Repeat these movements many times. You may coordinate them with respiration, inhaling when thrusting out fist and exhaling when returning to starting position. This exercise helps to stimulate the cerebral cortex and autonomic nervous system, to promote blood circulation, and to build up muscular strength and stamina.
Form 8 Raising and Lowering the Heels
Starting position: Stand at attention, with palms pressed against the front part of thighs and legs straight. Movement: 1.  Raise both heels simultaneously, drawing head up as if there were a weight on its top. 2.  Return to starting position

Repeat these movements many times. You may coordinate them with respiration, inhaling when raising heels and exhaling when lowering them.

This exercise sets off light vibrations in the body which serve as finishing touches to the whole set of exercises.

 

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Points to remember