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The Detailed Outline of Guo lin Qigong

by: Joe Hing Kwok Chu

  I.  Three breathing and three openings and closings

        Stand straight with arms relaxed. Inhale through the nose and exhale through the mouth three times.  Then  imagine there is an energy field between the hands. When inhaling, imagine the energy field expands and pushes the hands apart. When exhaling, imagine the energy field collapses and the hands go back to the original position.  Do this three times.

 II.  Rising and lowering with openings and closings

        Stand with feet about one leg's length apart with arms hanging down on both sides. Then hold hands up in front of your chest. Hold them apart about shoulders' width. When inhaling, imagine there is an energy field between the hands and the energy pushes the hands apart. Bend the knees to lower the stance. When exhaling, imagine that the energy field collapses.  The hands go back to the original position (down on the sides).  Straighten the legs. Repeat three times.

Next take one step forward. Hold the hands up in front of your chest a shoulders' width apart. When inhaling,  imagine there is an energy field between the hands and the energy pushes the hands apart. When exhaling, imagine that the energy field collapses; drop the hands and bend the knees. Repeat three times.

 III. Loosening the waist

        a. Moving the arms and waist

            Stand with feet apart about shoulders' width. Place the right hand over the point (Sea of Qi) at one and one-half inches below the navel.  Place the left hand at the back with the back of the hand resting on the acupoint shenshu. (Shenshu points are one and one-half inches on the left and the right from the acupoint mingmen . The mingmen is an acupoint on the spine opposite the navel.)

When inhaling, raise the front arm (right arm) in the front of the body all the way over your head. Then exhale and lower the arm by continuing to move in a large curve to the back and end up at the right shenshu. Repeat with the other arm. Repeat three times.

        b. Turning with bow-arrow stance

            Place both hands on your back with the backs of your hands resting on Shenshu points. Step forward with your left leg and bend your left knee until you cannot see your toes. The right leg is straight. The width of the stance is about one leg's length. Hold the position for the duration of six or nine counts. Repeat with the other side. Repeat six times. 

        c. Tilting forward

            Place both hands on your back with the back of your hands resting on Shenshu points. Stand with both feet apart about shoulders' width. Tilt forward about 15-20 degrees. Repeat tilting forward three times.

 IV. Walking with breath control

        Usually practice this at least 2 hours a day. (to be uploaded soon)

Free training in guolin qigong walk in Golden Gate Park, San Francisco, California.

 V.  Massaging acupoints

        (to be uploaded soon)

 VI. Closing with three openings and closings and three breathing (closing means end of the practice and exit the program)

     Stand straight with arms relaxed.  Then  imagine there is an energy field between the hands. When inhaling, imagine the energy field expands and pushes the hands apart. When exhaling, imagine the energy field collapses and the hands go back to the original position.  Then inhale through the nose and exhale through the mouth three times.  

More to upload. A small video file describing the movements will be uploaded soon.

 

Click here to see Guolin Qigong Walk explanation.

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Last update: Mar 20, 2009; 10:06 a.m. LAH