).<\/span>The practice<\/b><\/p>\nIn any practice of mastering and cultivating bioenergy (qigong), the practitioner must have a solid grounding in how the different types of energy (Qi) work and relate to each other.
\nOtherwise, you won’t reap all the rewards that this form of cultivation has to offer: physical, emotional, mental and spiritual. <\/span><\/p>\nYou should pay attention to the fundamental points for any Qigong practice, as set out by the great masters, and also reflect deeply on them so that you can integrate them into your practice while reflecting on the reasons why you have decided to practice the cultivation of bioenergy; it is only in this way that you will create a solid and lasting basis for your practice.<\/span><\/p>\nMany masters have described their principles, i.e. the fundamental points for productive energy cultivation. The following list focuses on points common to all of these great masters:<\/span><\/p>\n0 – Correcting body structure<\/span><\/p>\n1 – Harmonize and relax the mind and body<\/span><\/p>\n2 – Breathe gently through your nose<\/span><\/p>\n3 – Mouth closed but without tension<\/span><\/p>\n4 – Tongue touches the roof of the mouth<\/span><\/p>\n5 – Energy goes to the focus of the mind<\/span><\/p>\n6 – Learn to detach yourself from problems<\/span><\/p>\n7 – Light and sensitive energy on the top of the head <\/span><\/p>\n8 – Relaxing the waist <\/span><\/p>\n9 – Discerning full and empty <\/span><\/p>\n10 – Use your mind and not your strength <\/span><\/p>\n11 – Coordinating Upper and Lower Management <\/span><\/p>\n12 – Harmony between Internal and External <\/span><\/p>\n13 – Importance of Continuity <\/span><\/p>\n14 – Tranquility in Movement <\/span><\/p>\n15 – Embrace the Negative\/Yin and the Positive\/Yang <\/span><\/p>\n16 – Listen to your heartbeat and your breathing<\/span><\/p>\n17 – Coordinate the movements of your lower Dantian (3 cm below the navel)<\/span><\/p>\n18 – Meditate on the immobility of each movement<\/span><\/p>\n19 – Don’t push.
\nFloat with life and let life float in you <\/span><\/p>\n20 – Take pleasure in the Art of Being and feel grateful for every little progress<\/span>21 – Become a source of Qi through smiling<\/span>22 – Transform stress and conserve Qi energy in your internal organs<\/span>23 – Diligence and perseverance <\/span>The 18 movements of the practice<\/b>This practice is simple and easy to learn for people of all ages. It offers a solid foundation from which you can develop in time and extend to other practices for mastering your vital energy.<\/span><\/p>\nThese movements are based on relaxing the body and mind, activating the meridians, enabling a harmonized flow of energy, collecting the energy of the earth and sky, strengthening and purifying emotions and thoughts, as well as developing the strength to live intensely and fully.
\nAnd finally, the development and expansion of consciousness. <\/span><\/p>\nThe practice has several layers of learning, these being the relaxation of the body and mind, the movements themselves and the physical attitude, the way you use your breath and the mental attitude.<\/span><\/p>\nThe teachings and benefits of practicing these 18 movements are available on various sites and websites, and anyone can learn them.
\nHowever, if you just do the movements without the right mental attitude, the fruits of this cultivation will be few and far between; they simply boil down to an internal massage of the organs and the dissipation of their tensions, which in itself is quite positive.
\nBut all the other benefits of the practice remain to be realized. <\/span><\/p>\nBecause I believe that the practice of cultivating and mastering bioenergy is an inheritance that should be freely accessible to all human beings, so that everyone can enjoy it. I will now detail the 18 movements, or as they are commonly known among qigong practitioners, shibashi, as accurately as I can, drawing on the experience I have acquired over 20 years of practice.<\/span>Where to practice<\/b><\/p>\nFirst of all, you need to choose a place and a time for your practice. Choose a time, a moment of your day, that is opportune and regular.
\nRemember that only constant practice will give you the fruits of cultivation. It’s best to practice on a daily basis, but if that’s not possible, you should set aside at least three times a week for cultivation. <\/span><\/p>\nThe best place to practise is always in nature, preferably near a tree and away from the noise and pollution of cars, but never in the rain, cold or extreme heat as this will only cause discomfort and tension, the best times of day are in the morning when you wake up or at dusk.<\/span><\/p>\nIn the morning, the body changes its energy, from a state of rest to a state of activity and wakefulness. In the evening, the body changes its energy again, to a state of rest.
\nIf we observe animals in nature, we can easily conclude that they follow this same cycle.
\nAlthough we don’t follow this cycle mentally, our bodies still feel these subtle changes. <\/span><\/p>\nIn truth, modern lifestyles don’t allow us to live to the rhythm of the earth and the sky (the beginning and end of the earth’s rotation, the rising and setting of the sun in the sky).<\/span><\/p>\nNote that these indications do not prevent you from practicing qigong when it suits you best.
\nAny time to practice qigong is a good time, as long as you do it effectively. <\/span><\/p>\nPreparation<\/b><\/p>\n
Before you begin, stand still in a natural, relaxed posture for a few minutes, allowing your body and mind to relax.
\nKeep your head elevated while practicing the form and your shoulders relaxed.
\nYour hand movements should be coordinated with your breathing, and both should be one continuous fluid movement.
\nBreathing is very important in qigong: in general, inhale for yin (inward) movements, exhale for yang (outward) movements, with long, controlled breaths and allow your breath to naturally follow the movements as they change. <\/span><\/p>\nStart by warming up your kneecaps, making circular movements with your ankles, knees, waist, shoulders, arms and wrists.<\/span><\/p>\nAs you warm up, invite your mind to quieten its thoughts and transfer its attention to the body (the body, unlike the mind, is in the present moment). By doing this, you will begin to open up space for the mind to meet the body, which means that you will both be in the same place, in the present moment.<\/span><\/p>\nIn this way, your thoughts will calm down.
\nAttention, don’t force the thoughts to calm down or make an effort to relax, this process will happen naturally as you practice.
\nSlowly focus your mind on your breathing, and take long, slow breaths. <\/span><\/p>\nAssume the Qigong starting position (see here about the position)<\/span>1. Wake up the energy:<\/b> raise and lower your arms.
\nStand naturally with your legs shoulder-width apart, release and relax your shoulders.
\nKeeping your hips straight and gravity in your center, slowly raise your arms to shoulder height.
\nThen, while lowering your body and bending your knees, bring your arms down, exhaling down and inhaling up.
\nRepeat 6 times. <\/span><\/p>\nThis movement improves conditions related to the heart, liver and hypertension.
\nWe can imagine roots going down through the legs and out through the soles of the feet.
\nThese roots extend into the earth’s warm core and absorb its energy. <\/span><\/p>\n2. Open your chest:<\/b> stand naturally with your legs straight and raise your hands in front of your chest.
\nSeparate your arms at your sides as you open your chest and inhale.
\nBring your hands back to your body in a circular motion, ending with your hands in front of your stomach as you bend your legs and exhale.
\nRepeat 6 times. <\/span><\/p>\nThis movement increases our ability to nourish the body with oxygen, enlarges the rib cage, strengthens the diaphragm muscle, gently massages the heart and strengthens the respiratory system.<\/span>3. Painting a rainbow:<\/b> raise both hands to the front of your chest, stretch out your legs, place your hands on your head and stretch out your arms slightly.
\nKeep your palms facing each other and inhale.
\nShift your weight onto your right leg, bending your knees – straighten your left leg and lift your heel off the ground so that only the sole of your foot \/ toes are touching.
\nBring your left hand to the horizontal level of your left side, palm up.
\nArch your right arm in a semicircle bringing your palm over your head and, as your body moves to the side, inhale.
\nRepeat on the opposite side, gently rocking from side to side in one continuous movement.
\nDo both sides six times.
\nThis movement relieves pain in the lower back and helps reduce fat around the waist.
\nOn a mental level, imagine that you are painting a rainbow above you. This rainbow represents the connection between heaven and earth and symbolizes the renewal and purification of the mind and body. <\/span><\/p>\n4. Separate the clouds:<\/b> from a standing position, bend both knees in horse pose (optional).
\nSimultaneously, place both hands in front of your body, palms facing your stomach.
\nRaise both arms above your head and separate them; then bring them down and back in front of your stomach.
\nAs your arms descend, bend your legs and straighten up as you cross yourself; your palms rotate outwards and upwards over your head.
\nWhen we run our palms along our body, we can feel each organ responding to the Qi that is released by our hands and thus help to purify our interior.
\nWhen we lower our arms, we release the tension built up in the shoulders and neck and at the same time activate the heart meridian by making the energy flow through it. <\/span><\/p>\n5. Create and pull a wave:<\/b> stand with the left hand extended in front of the body, palm up at chest level, right hand to the side at shoulder level, palm up, elbow bent.
\nPush the right hand forward and down, withdrawing the left hand so that the palms cross in front of the body.
\nTurn your waist to the left to transfer your weight to your right leg.
\nNow bring the palm of your left hand past your ear, down in the center, over the palm of your right hand and withdraw your right hand.
\nTransfer your weight to the other foot while turning your waist in the opposite direction – this way you are repeating the movement.
\nThis movement helps relieve pain in the shoulders, elbows and wrists and works these kneecaps <\/span><\/p>\n6. Row the boat in the center of the lake:<\/b> standing with your legs stretched out, rotate your arms backwards by raising your hands to the top of your head, then slowly lower your arms, lean forward at the waist and lower your legs slightly as your hands go down and rotate.
\nThis movement helps regulate the digestive system and increases mental clarity. As you do the movement, imagine that you are rowing in the center of a very quiet and peaceful lake. <\/span><\/p>\n7. Lift the ball in front of your shoulder:<\/b> stand naturally, turn to the left and raise your right palm to the left above shoulder height, as if you were lifting a ball.
\nKeep your left arm at your side and shift your weight onto your left leg.
\nThe right leg then extends on tiptoe with the heel up.
\nTurn at the waist and inhale.
\nSwitch from one side to the other, inhaling on the upward movement and exhaling on the downward movement.
\nThis form improves conditions related to the kidneys, liver, stomach and digestive system since as you wash your arms the belly area gently rises providing an internal massage of the organs and also helps to increase your mental energy. <\/span><\/p>\n8. Turn your body and look at the moon:<\/b> standing with your arms at your sides, start by imagining that you are holding a round object in front of your navel with your palms facing each other about 6 cm apart, turn to the left and rotate both arms parallel up and to the side (the right elbow bends naturally) – left palm up, right palm down.
\nRepeat on the other side and perform six times.
\nThis movement aids digestion, improves the condition of the stomach and spleen and increases weight loss.
\nAs you look up, imagine that you see a full moon and that you are collecting the ancient wisdom of the moon. <\/span><\/p>\n9. Twist the waist, push and pull with the palms:<\/b> If possible adopt the horse’s position otherwise stand upright, keep both arms above your waist with your palms facing forwards next to your belly, turn your right palm forwards and push to your left forming a diagonal while twisting your waist slightly keeping your upper body straight (to feel your kidneys gently squeeze), when you’ve almost stretched your arm out, turn your palm towards the sky and pull it back towards your waist in a rounded movement, as your right palm reaches the foot of your waist, your left palm repeats the movement to the other side, repeat 6 times.
\nThis movement aids digestion, improves the condition of the stomach and spleen, strengthens the waist and increases endurance. <\/span><\/p>\n10. Move your hands like clouds:<\/b> raise the palm of your right hand to eye level facing your face, the palm of your left hand is facing your navel 5 cm away, in this position, turn your waist to the right and when you are coming to or from the edge, reverse the position of your arms and turn your waist back to the other side, repeat the movement.
\nThis movement helps digestion, improves conditions related to the nervous system and increases mental energy. <\/span><\/p>\n11. Examining the seabed:<\/b> take a step with your left leg, your feet make the letter “L”, tilt your body forward, bend your back from the lower back and bring both hands in front of your knee, as you exhale imagine that you see the bottom of the sea to collect your riches, cross your hands as you move your weight to the back leg lifting your back gently, open and separate your arms at head level and look up to the sky as you inhale.
\nRepeat with the other leg.
\nThis movement improves conditions related to the kidneys and stomach, helps with weight loss, relieves pain in the waist and legs and lengthens the waist and leg area. <\/span><\/p>\n12. Create waves with your hands:<\/b> take a step with your right leg, feet making the letter “L”, with your weight on your right foot, push forward at shoulder height and lengthen your back leg.
\nSlowly move your weight to the back leg in a heel posture and withdraw your arms forming a half circle, inhaling.
\nChange leg posture and repeat.
\nThis movement helps to reduce insomnia and balances body and mind. The forward and backward movements create a wave of momentum that helps to inspire new ideas and clear negative energies. <\/span><\/p>\n13. Pigeon shows its wings:<\/b> With one leg in front, lift both arms out to the side, put your weight on the back leg, lift the toes of the front leg and inhale.
\nImagine that you are stretching something with your arms.
\nTransfer your weight to your front leg, lift the heel of your back foot and bring your hands together in front of your chest – exhale.
\nThis movement seeks to improve body balance, strengthen the knees, increase the rib cage and self-confidence, since by opening the arms we expand our energy and claim all our physical space. <\/span><\/p>\n14. Extend the arm and push the wrist forward: <\/b>Adopt a horse stance if possible or remain standing, bring both fists with palms facing upwards to waist height, push the left fist outwards, turning it so that the palms face downwards.
\nReturn the fist to its original position and repeat with the other fist.
\nAs the fist stretches imagine that you are plunging your hand into the future and when the fist retracts imagine that you are pulling in something you want, such as the completion of a personal project or inspiration, something you would like to see come your way.
\nWhen a fist is stretching the arm, the fist that is retracted pulls back slightly the moment the front fist reaches its limit, with this movement you will feel a slight stretch in the chest area and with this you will increase lung capacity and improve conditions related to the lungs and nervous system. <\/span><\/p>\n15. Flying like a wild goose on tiptoe:<\/b> stand naturally, bring the backs of your hands together at the navel with one finger pointing upwards, then bring both hands out at the top of your head, next to your body, return your hands to their previous position and slowly squat down in a horse stance, inhaling as you raise your hands and exhaling as you lower them.
\nThis movement is ideal for oxygenating all the body’s cells, massaging the abdominal region and promoting a feeling of peace and freedom as we imagine that we are flying free in the open sky, leaving no physical or mental trace. <\/span><\/p>\n16. Boosting the wheel of life:<\/b> stand naturally and hold your hands with your palms facing each other with a distance of 5 cm between them in front of your stomach, gently raise your hands to the top of your head and start rotating to the left side, always with your palms facing each other as if you were holding an imaginary ball, bend your back forward and lower your legs slightly so that your hands reach almost to the floor, then continue the movement on the right side forming a complete wheel back to the top of your head, inhale as you go up and exhale as you go down.
\nThis movement promotes blood circulation, increases stamina, relieves pain in the waist and legs, massages all the organs and improves the mobility of the spine.
\nWhen we do this movement, we imagine that we are setting the “wheel of life” in motion in order to release possible stagnant situations and move forward with life. <\/span><\/p>\n17. Slow walking with a ball<\/b>Raise your left leg and, at the same time, your right arm to shoulder height, inhale and then release them slowly, exhaling.
\nThis movement will benefit motor coordination and balance the left and right hemispheres of our brain, promoting a feeling of general rebalancing. <\/span><\/p>\n18. Collect the Qi:<\/b> this movement serves to balance and collect Qi.
\nStand naturally and raise both hands, palms up, in front of your stomach.
\nRaise your hands to your chest, inhale and lift your heels slightly.
\nTurn your palms down and lower your arms to your tantien (navel area) while exhaling and lowering your heels.
\nRepeat a few times.
\nThis movement, also known as Shau Gong, is the last movement in this form: taiji qigong in 18 movements. <\/span><\/p>\n<\/div><\/div><\/div><\/div><\/div><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":3480,"featured_media":0,"parent":1501,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"100-width.php","meta":{"footnotes":""},"class_list":["post-1543","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/qigongessencial.pt\/en\/wp-json\/wp\/v2\/pages\/1543","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/qigongessencial.pt\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/qigongessencial.pt\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/qigongessencial.pt\/en\/wp-json\/wp\/v2\/users\/3480"}],"replies":[{"embeddable":true,"href":"https:\/\/qigongessencial.pt\/en\/wp-json\/wp\/v2\/comments?post=1543"}],"version-history":[{"count":0,"href":"https:\/\/qigongessencial.pt\/en\/wp-json\/wp\/v2\/pages\/1543\/revisions"}],"up":[{"embeddable":true,"href":"https:\/\/qigongessencial.pt\/en\/wp-json\/wp\/v2\/pages\/1501"}],"wp:attachment":[{"href":"https:\/\/qigongessencial.pt\/en\/wp-json\/wp\/v2\/media?parent=1543"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}