Basic Principles of Qigong
(a.k.a. Chi Kung)
by Xu Xiangcai
 Qigong is a
psychosomatic regime, which through mind, breathing, and posture regulation aids
in the prevention and treatment of diseases and preserves and lengthens
life.
Qigong cultivates intrinsic energy
(genuine Qi) which is found naturally within all people. Traditional Chinese
Medicine (TCM) holds that genuine Qi is a dynamic force, which powers all the
vital functions in the human body.
There are many different forms of
Qigong practice, each with its own distinct style and goals. Daoyin, also
called Daoyin Massage, is a comprehensive exercise that combines specific
body posture, breath regulation, and mind concentration with self massage to
develop both the physical and energetic aspects of the body. Inner Health
Cultivation Exercise (Neiyang Gong), Health Promotion Exercise
(Qiangzhuang Gong), Qi Nourishing Exercise (Yangqi Gong), and Qi
Circulation Exercise (Zhoutian Gong) are more specific Qigong methods
which emphasize the training of genuine Qi. Regional Daoyin Exercise
(Buwei Daoyin Gong), and Five Viscera Regulation Exercise (Li
Wuzang Gong) represent examples of Qigong exercises that focus their
activity on specific areas of the body or on overcoming a specific
disease.
Qigong exercises are chosen to
meet the specific needs and conditions of its practitioner. When a Qigong method
is selected, two aspects must be taken into consideration: the general
improvement of the body functions as a whole, and the treatment of an illness in
particular. For example, Static Qigong, an exercise aimed at training and
accumulating Qi, builds up the constitution and obtains longevity. It is
excellent for improving a generally healthy body. On the other hand, for someone
who is already sick, it is desirable to pick a Qigong exercise optimal to aid in
the treatment of the specific disease. For example, people having palpitations
and shortness of breath due to insufficiency of the heart Qi may practice Heart
Regulation Exercise (Lixin Gong) to achieve rapid therapeutic effects. In
TCM, the selection and practice of Qigong according to the constitution of
individuals and the nature of their illnesses is called Differential Diagnosis
and Treatment.
Qigong emphasizes the cultivation
of health through the removal of all blockages in the mind and body. As observed
by the ancient Chinese, running water never turns stale and a door hinge never
gets worm-eaten. Daoying An Qiao, an exercise found in The Yellow Emperor's Canon of Internal Medicine (Huang Di Nei
Jing), consists mainly of self massage and self-controlled movements of the
extremities to build up the constitution, to guide Qi and blood circulation and
to control diseases. Like all Qigong, this exercise is to a great extent
superior to the passive methods of massage, acupuncture, drug medication and
other therapies in its ability to mobilize the vital energy to prevent and cure
diseases. Other advantages of Qigong are its simplicity and feasibility. It can
be learned, with rapid and satisfactory results by reading books with
illustrations.
DYNAMIC AND
STATIC
"Dynamic" and "static" are two
general terms used in Qigong to differentiate Qigong practices. Methods that
require limb and body movements are referred to as dynamic Qigong. Qigong
methods that require little or no physical movement are referred to as static
Qigong. Qigong exercises are selected to suit the health status of the
individual practitioner. The practice of static Qigong is aimed at accumulating
Qi in the Dantian, (Dantian =
locations in the body that are able to store and generate Qi. The Upper, Middle,
and Lower Dantian are located, respectively, between the eyebrows, at the solar
plexus, and a few inches below the navel.) and with further practice, to circulate Qi throughout
all of the meridians in the body. Daoyin and dynamic Qigong aims to
promote the free flow of Qi in the meridians, muscles, and skeleton as well as
to alleviate specific areas of physical energetic congestion that manifest as
disease. Regardless of which of the two Qigong forms is practiced, the principle
"cherish stillness in motion and motion in stillness" should be adhered to. When
Daoyin or dynamic Qigong is practiced, keep a serene, concentrated mind
throughout the movements. When static Qigong is practiced, keep the body relaxed
throughout the mental stimulation of the meridians and
collaterals.
BEING RELAXED AND
NATURAL
When practicing Qigong, relaxation
must be both physical and mental. However, relaxation does not mean slackness or
inattentiveness. Instead, it refers to a balance between tension and suppleness
dominated by the conscious mind. A major goal of Qigong is to re-establish a
natural harmony between being and moving which often gets lost through daily
activity. In this state of harmony there will be no tension, but the energy
within the body will be activated and the mind will be fully
engaged.
COORDINATING THE WILL AND
QI
In Qigong exercise, the will and
Qi should move together. The practitioner should not put undue emphasis on
breathing mechanics (i.e., gentle, fine, even and long) other than what is
acquired naturally through correct practice. Abdominal respiration, which
requires bulging of the belly and protruding the chest, should be avoided at the
beginning. Attention to natural motion must be given and the flow of Qi should
not be forced in a particular direction. Yue Yanggui of the Qing dynasty (A.D.
1644-1911) wrote in his book Questions and Answers of Meihua (Meihua Wen Da Plan),
that "the tranquility of the mind
regulates the breathing naturally and, in turn, regulated breathing brings on
concentration of the mind naturally". This is what is meant by, "the mind and
breathing are interdependent and regular respiration produces a serene mind". It
is also not advisable to put undue emphasis on the flow of Qi. The cold, hot,
tingling, distending, itching, light, heavy, floating, deep, or warm sensations
that one can experience during Qigong exercise will often go along a specific
route. It is improper to pursue a specific sensation intentionally, to
exaggerate it, or to force oneself to gain it. When practicing Daoyin
Qigong self massage, it is stipulated that the will should follow the hand
manipulations so as to realize the feeling of Qi under the hands. If the feeling
is not quite tangible, one should not pursue it recklessly. It is enough just to
concentrate the attention on the site under the hands.
ACTIVE EXERCISE & INNER
HEALTH CULTIVATION
Active exercise refers to a series
of procedures used to expel distracting thoughts, regulate respiration, attain
proper posture, and relax both mind and body. Active exercise requires control
of consciousness by means of breathing and will. It may even involve hand
manipulations.
Inner health cultivation refers to
the quiet state one falls into after active exercise. In this state, one feels
relaxed and comfortable; the will and breathing is quiet.
Qigong active exercise and inner
health cultivation are done alternately and promote each other. For instance,
one may perform static inner health cultivation immediately after practicing
Daoyin, or vice versa, to achieve the effectiveness of active exercise in
static cultivation or static cultivation in active exercise. By using both
together, one can rapidly achieve a high level of Qigong.
PROCEEDING STEP BY
STEP
Qigong should be practiced in an
orderly way. When Qigong or Daoyin is practiced, priority should be given
to the selection of practice methods. Be aware of the old saying, "Haste makes
waste." Through arduous training, the practitioner will be able to direct Qi to
follow changes in body posture, hand manipulations, respiration, and
will.
It is essential to learn basic
theories before beginning Qigong practice. Common errors are: eagerness to
achieve quick results, trying to cure an illness overnight, and too much
practice leading to fatigue, pain, soreness, or exacerbation of an illness.
Slackness, carelessness, and sloppiness in practice are also common impediments
to successful Qigong practice. Those who let things drift, shop and change, go
fishing for three days and dry the nets for two will be unable to develop true
Qigong ability. Therefore, to succeed in Qigong exercise, one needs to adhere to
the requirements and practice earnestly. Efforts should be made to overcome all
objective difficulties. If one is conversant with Qigong knowledge and practices
the exercises with perseverance, results are guaranteed.
 This article is excerpted from Practical TCM: Qigong for Treating Common Ailments/The
Essential Guide to Self Healing, © 2000, by Xu Zangcai.
Reprinted with
permission from the publisher, YMAA Publication Center, Boston, MA. www.ymaa.com.
Info/Order this
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About The
Author
Xu Xiangcai is President of the Great Wall
International College of TCM, Associate President of Shandong University of
National Culture, Standing Deputy Director of the All-China Society of English
About TCM, and Professor at Shandong College of TCM. He is the Chief Editor of
all 21 volumes of "The English-Chinese Encyclopedia of Practical Traditional Chinese
Medicine". Xu Xiangcai resides in Jinan City, China.
Another article by this author: The History of Qigong
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