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Tai Chi Qigong Shibashi Set One Instruction Manual
Supplementary material for the Tai Chi Qigong Shibashi video
(You can access the free video of this qigong at
www.taichi18.com)
Written by: Master Wing Cheung
Edited by: Marianne Nakamura
Feel free to share this instruction manual with those in need and those you love
Please read the following carefully in order to maximize the benefits of this qigong
Where to practice:
This type of qigong can be practiced indoors or outdoors. A quiet and
peaceful environment with good air circulation should be chosen. Avoid practicing outside
during severe weather such as thunderstorms or strong winds, or on days with high smog
alerts.
Breathing:
The type of breathing we will be doing throughout this qigong exercise is called
abdominal breathing. Abdominal breathing is breathing using your diaphragm. You inhale
through your nose and exhale through your mouth. It is called abdominal breathing, because
the movement of your diaphragm will expand your lower abdomen during the inhale and
contract your lower abdomen during the exhale. Breathe deeply using the full extent of your
lung capacity.
How to start:
This qigong is very effective and easy to learn. However, you should not
expect to remember all 18 movements at one time. You should begin by practicing the first 3
movements. When these 3 movements have been mastered, proceed to practicing the next 3
movements in addition to the first 3 that you have just mastered. Always add to your exercise
in increments of 3.
There is
poster
available which displays all the movements of this qigong. It is an excellent
tool to help you remember the 18 movements and their sequence. When practiced regularly,
most people will be able to master all 18 movements within a week. You should start to see
some results when you practice on a daily basis for three months.
To achieve maximum results and health benefits from this qigong, I also recommend that you
take a herbal supplement called Intra. According to traditional Chinese medical theory, there
are 8 elements that affect our bodies. These 8 interrelated elements are: yin/yang; heat/cold;
outer/inner; and vague/solid. We are healthy when they are in balance. Intra is a precise
formulation of 23 botanical extracts in a fruit juice base designed to balance these 8 elements.
Many call it the edible qigong because the theory behind Intra is similar to many qigong
exercises. For more information please visit
www.intraherbal.com
I am sure you will benefit from Tai Chi Qigong Shibashi. Just follow the instructions and
practice daily. In addition, I will be sending newsletters and videos to provide more
knowledge on tai chi and qigong with advice on how to maximize their benefits. To make
sure that you do not miss my newsletters, please add
taichi18.com
to your safe senders list.
Stay happy & healthy,
Sifu Wing Cheung
www.taichi18.com
Opening Position (Wuji Stance)
stand with feet shoulder width apart
relax the whole body
arms hang down at sides
palms face thighs
knees bend slightly
clear the mind
remain in this posture for a few minutes
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1. Commencing Form
A. Raise arms out front to shoulder level:
breathing in
palms face back
fingers point down and are slightly curved
raise body by slightly straightening legs
bring arms up to shoulder height and width
palms face down
B. Return arms down to sides:
breathing out
turn palms to face forwards
fingers point up and are slightly curved
bend elbows
sink body down with knees slightly bent
lower arms back down
palms at thigh level facing back
Repeat A-B 6 times
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2. Broadening One’s Chest
A. Raise arms out front to shoulder level:
breathing in
palms face back
fingers point down and are slightly curved
raise body
arms come up to shoulder height and width
palms face down
B. Open arms out to sides:
turn palms to face each other
open arms out to the sides
arms fully extended out to the sides
C. Close arms in front:
breathing out
bring hands together (palms facing) until shoulder width apart
D. Return arms down to sides:
turn palms to face the front
fingers up and slightly curved
bend elbows
sink body down with knees slightly bent
lower arms back down
palms at thigh level facing back
Repeat A-D 6 times
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