The Gentle Body-Mind Arts of Tai Chi Chuan and Chi Kung

Cloud Hands

Chi Kung Exercise Set - Nine Movements

By

Temple Chi Kung

Michael P. Garofalo
November 10, 2003

Cloud Hands - Yun Shou

(Note: This webpage will be completed by August, 2003.)

I learned the Temple Chi Kung exercise set from Kevin Weaver starting in

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April, 2003. Instruction line: Kevein Weaver, Sifu Marshall Ho'o. Breathing during each movement is in through the nose and out through the mouth, except for the first movement. Breathe deeply into lungs as you relax your abdomen; tighten abdomen as you exhale. Stand with feet together. Relax the body. Keep your head up. Stand up straight. Arms at sides. Return to this position after each exercise and take a number of deep breaths. Keep shoulders down and relaxed.

Summary 1. 2. 3. 4. 5. 6. 7. 8. 9. Standing Meditation Opening in Resting Position Prayer Wheel Rotate Knees Picking Peaches Opening Left and Opening Right Bouncing 100 Times Swinging Feet Moving Out and Moving In Polishing the Stone Washing the Wall Closure: Collecting and Storing Energy

Standing Meditation Opening Preparation or Resting Position Relax, shoulders down, arms down, hands facing thighs. Relax, sink, and root. Keep feet together and stay balanced. Clear mind. Feel you body and sense your environment.

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Breathe in through the nose and out through the mouth. Relax your abdomen as you inhale deeply. Tighten your abdomen as you exhale completely. Keep your head slightly bent. Keep your eyes open. Have a relaxed an wide angle focus. Smile softly and enjoy yourself. This position is called the "resting position."

Throughout the various exercises emphasize: Keep your balance. Moving slowly, smoothly, and deliberately. Feeling parts of the body. Breathing deeply, easily, and regularly. Staying relaxed. Discovering where you are not in balance. Going deeper in the stances to challenge the body.

1. Prayer Wheel: Raise and Lower Arms Weight on left leg. Face forward. Step out a little with the right foot. Heel down. Flatten foot. Raise right foot, place toe on floor. Keep full weight on left foot, with little weight on right foot. Breath in through nose and out through nose. Raise arms up in front while breathing in. Stop at chest height. Move arms into chest and then down to waist while breathing out. Very similar to opening movement in Yang style Tai Chi. Relax, sink, root. Watch hands moving with your eyes. 1st set with right leg in front and on toes, and weight on left foot. Do nine repetitions of the arm movements. Return to resting position. 2nd set with left leg in front and on toes and weight on right foot. Do nine repetitions of the arm movements. Return to the resting position.

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This exercise is called "Merging Heaven and Earth" by Daniel Reid in his book A Complete Guide to Chi-Gung, p. 235+. This book includes a complete description and illustration of this exercise movement. Daniel Reid has the exercise done in the horse stance. This sequence is also found in the opening moving of the Yang style Tai Chi Chuan. "This exercise balances Yin and Yang, merges Heaven and Earth, and fuses Fire and Water, establishing polar equilibrium within the energy system. Terrestrial energy is drawn up through the energy gates in the soles and palms, while celestial energy is drawn down from the crown. The two merge and fuse at the chest on a completion of inhalation and are packed down into the 'Sea of Energy' in the lower elixir field on exhalation." - Daniel Reid, p. 236

2. Rotate the Knees Keep feet together and stay balanced. Bend from the waist and let both arms down to the knees. Place the palms on the kneecaps. Rotate the knees clockwise in a circle. Rotate the knees slowly and in a small circle. Rotate the knees in a circle nine times. Breathe in through the nose and out through the mouth. Return slowly to resting position. Bend from the waist and let both arms down to the knees. Place the palms on the kneecaps. Rotate the knees counter-clockwise in a circle. Rotate the knees slowly and in a small circle. Repeat nine times. Return slowly to resting position.

3. Picking Peaches Step out with right foot into shoulder width position. Raise hands to shoulder height

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Reach up with right arm. With a relaxed hand, imagine grasping and picking a peach from a branch above your head. Stretch the arm high. As you return your right arm to shoulder height, the left arm goes up to pick a peach. Imagine holding the peach in your hand after your pick it from the tree branch high above your head. Stretch body upward on each side. Stay relaxed. Do the movement nine times to each side. Return to the resting position.

4. Opening Left and Opening Right Step out to a shoulder width stance. Your feet should be pointed forward. Depth of stance with vary; with a lower stance making for a more intense exercise. Lift both arms up to chest height. Both arms should be pointed out from each side of the body. Relax your shoulders and neck. Elbows should be bent. Look to the front. Inhale. Part 1 Exhale as you move the right arm to the front of the body and then to the left side. Exhale to a count of six. Twist from the waist as you move your arm to the opposite side. Look at your hand as it moves. Touch both hands on the left side. Look at your hands. Your torso should be facing to the left side. Part 2 Inhale as you move your right arm back to the right side.

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Twist from the waist as you move your arm from side to side. Look at your hand as it moves. Inhale to a count of six while moving. Look to the front. Part 3 Move the left arm from the left side to the front and then to the right side. Exhale as you move the left arm from the left side to the right side. Look at your hand as you move it. Twist from the waist as you move your arm to the opposite side. Touch both hands on the right side. Look at both hands. Exhale to a count of six when moving. Part 4 Inhale as you move your left arm back to your left right side. Twist from the waist as you move your arm from side to side. Look at your hand as it moves. Inhale to a count of six. Look to the front. Repeat the movement nine times. Return to resting position.

5.

Bouncing One Hundred Times

Left foot flat, right foot on toes. Knees bent. Raise up and down, bounce, at least one hundred times. Body kept upright and relaxed. Fast paced bouncing. Basically, calf raises with the weight more on the back leg of the Cat stance. Retun to the resting position. Right foot flat, left foot on toes. Knees bent. Raise up and down, bounce, at least one hundred times. Body keep upright and relaxed. Fast paced bouncing. Return to the resting position. Feel the different sensations in your legs and calves.

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6. Swinging Feet Begin from resting position. Put weight into left leg. Lift right leg up and put toes on the floor. Begin to gently swing the right leg to the front and to the back. Keep your balance as you swing your right foot back and forth. Keep your toes pointed down as you swing your right foot. Look foward, keep head up, left leg bent, body still. Swing the leg back and forth 30 or more times. Return to the resting position. Put weight into right leg. Lift left leg up and put toes on the floor. Begin to gently swing the left leg to the front and to the back. Keep your balance as you swing your left foot back and forth. Keep your toes pointed down as you swing your left foot. Look foward, keep head up, right leg bent, body still. Swing the leg back and forth 30 or more times. Return to the resting position.

7. Moving Out and Moving In Step out to shoulder width stance. Inhale deeply. Turn and face your left side. Bend the left knee and sink down a little. Exhale as you turn your body 180 degrees to the right side. Keep your weight on your left leg as you turn. Inhale as you shift your weight to the right leg and side. Bend your right knee and face to the right side. Exhale as your turn your body 180 degrees to the left side. Keep your weight on your right side as your turn. Inhale as you shift your weight to the left side. Bend the left knee and sink down a little. Repeat the movement back and forth, from side to side, at least nine times. Return to the resting position.

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Step out to shoulder width stance. Inhale deeply. Turn and face your left side. Bend the right knee and sink down a little. Exhale as you turn your body 180 degrees to the right side. Keep your weight on your right leg as you turn. Inhale as you shift your weight to the left leg and side. Exhale as your turn your body 180 degrees to the left side. Keep your weight on the left leg and side as you turn to that side. Inhale as you shift your weight to the right leg and side. Repeat the movement back and forth, from side to side, at least nine times. Return to the resting position. The lower the stance the more demanding the exercise. Your head faces the front of your body at all times. Breathe and turn 180 degrees on a count of six.

8. Polishing the Stone Step out with the right foot into a horse stance with toes pointed forward. Do Nine Movements to the Right Side: Move hands to mid section and touch index fingers together and thumbs together to make a triangle. Inhale deeply. Circle arms to the right side and out to the front. Exhale on a count of six. Bend you upper torso down as you circle your arms to the front. Stop circular movement at the center of the body. Inhale on a count of six as you move your arms to your waist. Lift your upper torso upward as you return your arms to your waist. Do Nine Movements to the Left Side. Repeat movements nine times to the left side as described above.

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9. Washing the Wall

Step out with the right foot into a horse stance with toes pointed outward.

Closure Assume standing position and take a few cleansing breaths. Splash the face with water movements. Assume standing position and take a few cleansing breaths.

Links and References

The Complete Guide to Chi-Gung: Harnessing the Power of the Universe. By Daniel Reid. Illustrations by Dexter Chou. Boston, Shambhala, 1998. Appendix, index, 326 pages. ISBN: 1570625433. MGC.

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Eight Section Brocade Eight Treasures Chi Kung. By Michael P. Garofalo. Instructions, notes, links, bibliography, quotations, and charts. 120K+ Knocking at the Gate of Life and Other Healing Exercises from China. Official Manual of the People's Republic of China. Translated by Edward C. Chang. Pennsylvania, Rodale Press, 1985. Index, 202 pages. ISBN: 0878575820. The Eight Section Brocade, Pa Tuan Chin: pp. 24-29. Pa Tuan Chin Eight Treasures Chi Kung. By Michael P. Garofalo. Instructions, notes, links, bibliography, quotations, and charts. 120K+ Qi Gong for Beginners: Eight Easy Movements for Vibrant Health. By Stanley D. Wilson. Photographs by Barry Kaplan. Sterling Publications, 1997. 148 pages. ISBN: 0915801752. The Root of Chinese Chi Kung: The Secrets of Chi Kung Training. By Yang Jwing-Ming. YMAA Chi Kung Series #1. Jamaica Plain, Massachusetts, Yang's Martial Arts Association, 1989. Glossary, 272 pages. ISBN: 0940871076. MGC. Simple Fitness Exercises : Traditional Chinese Movements for Health & Rejuvenation. By Jiawen Miao. Llewellyn Publications, 2000. 111 pages. ISBN: 1567184952. Tai Chi Chuan: The 27 Forms. By Marshall Ho'o. Burbank, California, Ohara Publications, Inc., 1986. 111 pages. ISBN: 0897501098. The Nine Temple exercise set is briefly described in this book on pages 18-42. Each movement is clearly illustrated

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by four to eight clear black and white photographs of a woman doing the form. The order and names are slightly different from that shown above, but the movements are identical to how Kevin Weaver taught them to me. The Tao of Tai-Chi Chuan: Way to Rejuvenation. By Jou, Tsung, Hwa. Edited by Shoshana Shapiro. Warwick, New York, Tai Chi Foundation, 1980. 263 pages. First Edition. ISBN: 0804813574. Excellent textbook. A Third Edition is now available. Temple Chi Kung. By Michael P. Garofalo. 20K. T'ai Chi as a Path of Wisdom. By Linda Myoki Lehrhaupt. Boston, Shambhala, 2001. 256 pages. ISBN: 1570624453. Excellent guide for beginning students! MGC. The Way of Energy: Mastering the Chinese Art of Internal Strength with Chi Kung Exercise. By Master Lam Kam Chen. New York, Fireside, Simon and Schuster, 1991. A Gaia Original. Index, 191 pages. ISBN: 0671736450. The Eight Section Brocade, Chapter 4 - Preparing for Energy, pp. 63-81. Yang Style Taijiquan, Short Form, Peking Version, 24 Movements. By Michael P. Garofalo. 30K. List of movements, links, bibliography, quotations.

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