TAIJI QIGONG
Three sets of six exercises to be repeated 16 times. It will take approximately 45-60 minutes to do 18 exercises for 16 repetitions. You may hold your breath for 5-30 seconds between the in and out breaths.
I. THE HEAVEN
A. The Shadow of the Sword and the Shooting Star
Legs are in the rider's stance: about one leg's length apart, the knees slightly bent, the torso slightly forward so the coccyx is sticking out slightly. The elbows and arms are close to the body. Bring your arms to the sides of the body as far back as possible, with the palms facing up. Then push your arms forward, perpendicular to the body. Rotate the palms so that when the arms are fully extended in front, they are facing down. As you move your arms back again, rotate the palms so they are facing up again. Inhale as you pull your arms close to the body and exhale when you stretch your arms away from the body. Repeat 16 times.
B. The Universe and Heaven and Earth
Legs are a shoulder's width apart. The knees are soft. Interlace the fingers of both hands. Rotate the arms and hands in a circular motion, making a semi-circle as big as you are able, to stretch the back. When circling upward, keep the palms facing upward. Stretch using the upper half of a circle; then cut across the diameter of the circle to the opposite side. Reverse the exercise, changing from a clockwise motion to a counter-clockwise motion after multiple times each way. Inhale while making the semi-circle with your hands; exhale when cutting across the diameter of the circle. Repeat 16 times.
C. The Colorful Cloud at the Edge of the Sky
Feet are a shoulder's width apart. One leg is behind the body and one in front. The arms are relaxed and at the sides. Raise the arm that is on the same side as the forward leg to a vertical position in an arc motion. Keep the elbow straight and lean forward on the front leg while raising the arm. The heel of the back leg will come up off the floor slightly. Switch the leg positions and repeat. Breathe in as the arm moves up, and breathe out as the arm moves down. Repeat 16 times.
D. Spreading the Clouds and Paying Respect to the Sun
Feet are a shoulder's width apart. The hands are side by side in front of the body with the palms facing toward the body and the fingers pointed downward. Place your hands in front of the navel and about 2 inches from the body. Pull the hands up toward the forehead while keeping them several inches from the body. With the palms facing the body, rotate them gradually so as they spread in opposite directions, the fingers point upward. Keep the palms facing inward. The hands will now be on either side of the body at forehead level before they arc out and down the sides of the body, then back to the navel area. Breathe in as you go up, and breathe out as you come down. Repeat 16 times.
E. The Moon Sinking into the Yangtze River
Feet are a shoulder's width apart. One leg is behind the body and one in front. The arms are relaxed and at the sides. Raise one arm (the arm of the leg in back) towards the head in an arc motion, keeping the elbow straight. As you bring the arm down, raise the back leg, and bend the knee as you bring the leg forward. Hold the raised leg in this position for several seconds and then lower it to the ground. Then move the other leg back, raise that arm, and repeat the process. Breathe in as the arm moves up, and breathe out as the arms moves down. Repeat 16 times.
F. Ten Piles in the Sky
Feet are a shoulder's width apart. Arms are at the sides of the body. Raise the arms up towards the head, and reach to the sky. While reaching, raise up on the toes and balls of the feet. Hold for a few seconds and then lower the feet and the arms. Rock back and forth on the feet when the arms are down. Breathe in as you go up, and out as you come down. Repeat 16 times.
II. THE OBJECTS
A. Male Eagle Spreading His Wings
Legs are apart in the rider's stance (see first exercise). Arms are at sides, outstretched but loose, almost at shoulder height, perpendicular to the floor. The right arm arcs upwards, above the head, in a semi-circle. The left arm arcs down, with palm up, also in a semi-circle, in front of the abdomen. Pretend you are holding a ball in front of the body. Bend your body to the left as your right arm arcs to the left. Reverse, with left arm up and right arm down. Repeat 16 times.
B. Fierce Tiger Stretching His Tendons
Hands are at chest level with palms facing inward towards the body. Move hands away from the body in an arc motion, downward, ending with palms facing outward and open. Repeat 16 times.
C. Green Dragon Turning Its Head
Arms are at sides about six inches from the body. Twist the body to the right, with the head looking down. The left heel will lift up. Then reverse and twist to the left. Repeat 16 times.
D. Mud Swallow Touching the Water
Stretch your arms out to the side and perpendicular to the floor. Move your hands up, forward, and down to form small circles. Move your head in a circular motion, rhythmically, at the same time. Repeat 16 times.
E. Jade Lady Presenting Treasures
Start with your arms resting at your sides. Move your left foot forward. Move your hands and arms up towards the chin in an arc with bent elbows and palms facing inward. Lean forward on the left leg as the heel of the right leg lifts off the floor. Do this in one continuous motion while arms are moving. Switch feet and repeat. Repeat 16 times.
F. Efficacious Cat Catching the Mice
Legs are apart in the rider's stance (see first exercise). Begin with the hands in front of the lower part of the abdomen, one crossed over the other and palms facing toward the body. Then bring an arm up and forward to the front as in the crawl stroke in swimming. Continue with the other arm as in swimming. In the meantime follow the movement of each hand with the eyes. Repeat 16 times.
III. THE EARTH
A. The Willow in the Spring Breeze
Interlace the fingers of both hands and stretch your hands over your head. The elbows are straight and the palms are facing upward. Tilt to the left and then to the right. Sway the arms and hands from side to side while breathing in and out. Repeat 16 times.
B. Duckweed in Clear Water
Arms are outstretched on each side and perpendicular to the floor. Tilt to one side, then to the other, keeping your arms outstretched. Hands seesaw (palm down when you lower to the side, and palm facing outward when the other arm comes up). Breathe naturally. Repeat 16 times.
C. A Good Man in the Good Earth
Hands are at your sides. Bend your elbows and keep them close to your sides. Raise your forearms so that they are parallel to the floor while clenching your fists, palms facing upward, and drawing the elbows back behind your body. Release your fists and lower your forearms with open hands to the sides of your legs. Repeat 16 times.
D. Seeking Plum Flowers in the Snow
Legs are in the rider's stance. Hands are interlaced with palms up. Torso is bent forward with arms hanging and elbows straight. Make sure the knees are bent to prevent strain on the back. Swing from one side to the other, touching the inside of each foot with the hands. Swing first to the left, then to the right. Do this three times. Then stand upright. Repeat. Exhale when moving up, and inhale when moving down. Repeat 16 times.
E. Ice Covering 1,000 Miles
Step forward, one leg at a time. Put your hands on your hips with thumbs over the kidneys. Bend the knee of the forward leg, but not beyond the foot. As you step forward, move your head slightly upward. Your back heel is up, as you press your thumbs in the kidney area of your lower back. Repeat 16 times.
F. Tall Mountain Lowering Its Head
Legs are slightly apart. The hands are at the back at waist level. With one hand, grasp the opposite wrist. Put slight pressure on the lower back with the arms that are clasped together while your torso leans forward. Repeat. Breathe out when you bend, and breathe in when you return to the upright position. Repeat 16 times.