Simple Chi-Kung - Warm Up Exercises by Mantak Chia (2003).pdf - Mantak Chia - morefaya2006

Simple Chi Kung

Warm Up Exercises

Mantak Chia

Edited by:

Jean Chilton

Editor: Jean Chilton

Assistant Editors: Valerie Meszaros

Illustrations: Udon Jandee

Computer Graphics: Saisunee Yongyod

Layout: Siriporn Chaimongkol

Production Manager: Saniem Chaisarn

Project Manager: W.U. Wei

First published in 2003 by:

Universal Tao Publications

274 Moo 7, Luang Nua,

Doi Saket, Chiang Mai 50220 Thailand

Tel: (66)(53) 495-596 Fax: 495-853

Email: universaltao@universal-tao.com

Web Site: universal-tao.com

Manufactured in Thailand

ISBN: 0-9671718-7-3

duced in any manner whatsoever without the express written per-

mission from the author, with the exception of brief quotations em-

bodied in critical articles and reviews. Anyone who undertakes these

practices on the basis of this booklet alone, does so entirely at his

or her own risk.

Contents

Simple Chi Kung ........................................................................ 1

Bouncing ............................................................................... 2

Foot and Hand Kicking .......................................................... 3

Knee Rotations ...................................................................... 4

Hips Rotations ....................................................................... 5

Sacrum Rotates Back and Forth .......................................... 6

Standing Crane and Turtle..................................................... 7

Spinal Cord Breathing ........................................................... 9

Empty Force in Lower, Middle, Upper Parts of the Body....... 11

Empty Force Practice ........................................................... 12

Upper Stretching and Twisting to Four Sides ....................... 13

Look from Side to Side from the Neck .................................. 17

Shoulder Rotation with Eyes ................................................. 18

Shoulders .............................................................................. 19

Forearm and Palms Slapping the Organs ............................ 21

Hand and Wrist...................................................................... 22

Opening the Door of Life ....................................................... 25

Elephant Swings his Trunk ................................................... 27

Squatting to Open Sacrum ................................................... 28

Clench and Tap Teeth ............................................................ 30

Bone Breathing ...................................................................... 31

The meditations, practices and techniques described herein are

not intended to be used as an alternative or substitute for profes-

sional medical treatment and care. If any readers are suffering from

illnesses based on mental or emotional disorders, an appropriate

professional health care practitioner or therapist should be con-

sulted. Such problems should be corrected before you start train-

ing. This booklet does not attempt to give any medical diagnosis,

treatment, prescription, or remedial recommendation in relation to

any human disease, ailment, suffering or physical condition what-

soever.

Simple Chi Kung

Whether one is student or an expert, practice is essential. A practice

session can be fruitless, however, if the body is not properly pre-

pared to handle the energy it is about to absorb. This is the main

reason for these additional Iron Shirt training exercises. The term

“warm-up” means to begin the Chi and blood flow and invigorate their

circulation throughout the body. Warm-up exercises are particularly

important for areas of the body that are rarely stretched, such as the

spine and the sacrum. Even a person who does weight training and

aerobics is still not properly prepared for the conduction of large

amounts of energy. Without an adequate warm-up before exercise,

the muscles may also be stiff and tight and lack sufficient blood sup-

ply to meet the sudden demands placed on them by strenuous activ-

ity. This is one major cause of athletic injury.

They are also easy to perform. Listen to the messages from your

body as you do the various exercises. Pain is the body’s warning

signal that you may be overdoing it. The goal is not to overstretch or

to develop large muscles, but to loosen the joints and relax the

muscles so that the Chi and blood can flow without obstruction. Don’t

force yourself beyond your limits: less is better, especially at the be-

ginning. If you feel any joint pain or discomfort while doing any of the

exercises, back off until you feel comfortable. If you still feel strain or

pain, discontinue the exercise all together.

Be especially respectful of any injuries, chronic problems, or physi-

cal limitations you may have. If you are kind and gentle to your body,

it will start to trust you and relax by itself. You will find yourself starting

to loosen on a deeper level without having to force the issue. In this

way, you will develop naturally, gradually, and safely. In Iron Shirt Chi

Kung, you learn to reorganize the structure of your body in the way

you are standing, sitting or moving. In particular, you discover how to

use the power of the Lower Tan Tien, the perineum and the spine to

stand in a strong, stable, integrated way.You will see that many warm-

up movements focus on training the waist for this reason.

Simple Chi-Kung - Warm Up Exercises by Mantak Chia (2003).pdf

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