Taught by : Joe Hing Kwok Chu

Recorded by : Peter Croke 

Loosen up by stretching  the body.  Breathe and calm the body down.  Prepare the body for qigong.  Breathe as indicated. Practice these exercises slowly. Send the chi  up and down the front of the body.  Send the chi up and down the middle and  to the upper chest.  When you breathe out, send the chi to the perineum.

1. Place your hands by your sides.  Raise both arms in front of you until they are parallel to the floor.   Bring your hands towards your shoulders in an arc like motion while keeping the arms above the elbow still.  When raising the forearms, keep them even with  the sides of the body.  Raise up about 90 degrees or less. Raise and lower while breathing in and out.  Breathe in on the up and breathe out on the down.  (click here for movie).

2. Place the hands in front of the body at the middle chest  level.  Palms should face upwards.  Swing the arms back and forth in an arc motion.  Keep the hands perpendicular to the body.  Breathe in when the hands go out and breathe out when you bring the hands inward.  When the hands come in, they should be parallel and almost touch.  This movement is like conducting a symphony. (click here for movie).

3. Practice the same movement but turn the palms (palace of labor) downward. (click here for movie).

4. Bend the knees as far as you can,  but not farther than parallel to the floor. Keep the elbows close to the body, with your hands reaching away from the body as far as possible.   Pull the hands toward the body,  keeping them perpendicular to the floor and mid torso.  Palms should be rotated so they are facing each other when pulled in and facing  outward when reaching away from the body.  Breathe in when the arms are pulled to the body and out when the arms are stretched away from the body. 

5. Raise the arms so they are parallel to the floor and stretched out to the sides.  Stretch them all the way so the elbows are not bent.  This is like a cross position.  Bend the torso at the waist. Let the right arm lower to the right knee, and the left arm point straight up in the air.  The right leg should bend at the knee while the left leg should remain straight but on a slant.  Repeat this on the other side.  When coming up to switch sides, the arms will again be parallel to the floor. Breathe in when the arms are raised, and out when the torso is bent. (Click here for movie)

6.    Rotate the hands around each other in front of the

      body at the mid torso level -- one hand over the

      other toward the body and then  the opposite

      way away from the body.   This is a circular motion.

      (Click here for movie)

     Then shake the arms and hands, and then shake the

     legs and feet.  (Click here for movie).

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