Warm Up and Qi Gong Routines
written by Toni DeMoulin
as studied from Master Alex Dong edited September, 2005
These lists are meant to be an aid to help students remember the sequences of the Warm Up and Qi Gong routines as practiced in my classes as a branch of the Tung Ying Jie Taiji Legacy- Alex Dong International Taijiquan Association. This is not an official school document.
Warm Ups
1. Arm Drop
2. Arms Side Swing (start Right first)
3. Neck Roll (start Left first) several times then Reverse
4. Forward Shoulder Roll
5. Backward Shoulder Roll
6. Hip Circle (start Left first) several times then Reverse
7. Knees, Circle Inward
8. Knees, Circle Outward
9. Finish, slowly come back up, push the energy down.
Qi Gong
1. Raise back of wrists to Waist height, push down, sit
Raise back of wrists to Shoulder height, push down, sit
Raise back of wrists to top of Head height, push down, sit
Raise back of wrists to top of Head height, reach more, up on ball of Foot, push down to waist height
2. Reach Hands down to feet to gather Energy from ground,
Right Hand under Left Hand, palms facing up
Bring energy up the front of body (and through it)
Turn palms down and over the head above Bow Wei (top center point of head) and pull up
Dip fingers down into Bow Wei
Open arms, lean backward and open chest
Come back up and push palms out to the sides
Straighten fingers out and gather down
Repeat several times
3. At waist, bring back of hands down
Right Hand under Left Hand, palms facing up
Sit and open hands out to the side, palms up
Raise palms, gathering up energy, stand up,
Bring hands over top of head at Bow Wei
Right Hand over Left Hand, palms facing down
push energy down front of body (and through it)
at Tan Tien, turn hands over
Right Hand under Left Hand, palms facing up
Repeat several times
4. At Tan Tien, open palms facing body
trace meridians with palms down front of legs
around feet
up back of lower leg
sit, trace meridians with palms up back of thigh
raise buttocks, trace meridians with back of hands up around buttocks
up the back, slowly standing up
under the arm pits
behind the neck where palms come together in Prayer Hands
Prayer hand fingers point up, go over the head
down the center of the body to flatten facing the Tan Tien
Repeat several times
5. Slowly reach both hands down to feet,
Turn Left, Bring up hands (Right Hand First, palms facing out)
Hands reach up, turn to Right, Bring down hands (Left Hand First, palms facing in)
in a big continuous slow circle
Repeat several times and Reverse.
Finish, slowly raise up as you push energy down with hands