constric-tion, and frees the qi to promote healthy upper respiratory action. Additionally, this posture has a therapeutic effect upon the elbows and wrists since it encour-ages full-range stretching of the ligaments and muscles around the joint. Lack of full-range motion is a precursor to joint deterioration.
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Fourth Gua: "Embrace moon"
Turning the joints outward
Walk with the right foot forward, palms toward sky. These photos show the beginning steps of this walking Ba Gua qi gong exercise. As shown, the prac-titioner "walks the circle" for at least half the circle's circumference. When practicing this part of the exercise, the shoulder, elbows, and wrist joints turn in a coordinated, sinuous out-ward way, "opening the joints."
While practicing the movement, keep the mind calm and centered. Breathe deeply and slowly, directing the qi to the lower jiao 4.19 (lower belly) and legs.
Yogic
It is important to make an association between hand position and sensation of the movement of internal energy in the body. This exercise develops the ability to concentrate and move the power from the upper to the lower portions of the body as necessary. It is a direct transmission of archaic Taoist yoga into martial arts.
Therapeutic
"Opening the joints" applies to the stretching of the ligament and tendons while maintaining connection with the body center (tan tien) while at the same time releas-ing excessive, habitual tension of the neck and shoulder complex. To perform this posture correctly relax the trapezius muscles in the shoulders as the arms stretch outward. Note diat the arms stretch upward and that the elbows are slightly bent while stretched. This posture encourages the flushing of the lymphatic system.
Yogic
After the qi is "charged" (blood and nerve activity increase in the palms and forearms), one must be careful to maintain the sensation and awareness of the charged energy through-out the entire body. This, in turn, concen-trates the energy through the individual's extended palms and fingers.
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Fifth Gua: "Bear lifts roof"
After making at least one circumnavigation of the circle, begin this part with a tight turn stepping pattern. The hands come close to the shoulders while the chest is stretched.
Yogic
While opening the back, this posture con-centrates the power tight to the chest. Ideally, heat or pressure sensations are felt in the cen-ter of the palms.
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AWARENESS, BIOFEEDBACK AND INTERNAL ENERGY:
Maintaining awareness of the "charged energy" becomes a type of biofeedback signal which increases the depth and effectiveness of qi gong practice as well as qi training in the internal martial arts. To develop qi biofeedback ability, learn to notice and control through posture and mental focus a sensation of warmth or tingling in the hands and later other areas of the body. This skill usually occurs after the student has had a certain amount of regular practice, but in some cases it is noticed right away. There has been from ancient times the understanding of the relationship between qi and blood. Thus, sensations related to qi flow are those that relate to blood flow. The sensation of heat or tingling in the hands is a result of increased nerve activity and blood supply which can be noticed and used for the biofeedback signal. When this signal is present, qi along with the blood flow sensations has increased. Once the student has attained the sensation, training becomes increasingly easier with increased awareness and control of the biofeedback signal.
Sixth Gua: "Lion holds ball"
Continue walking the circle. This posture can be held in multiple circumnav-igation of the Ba Gua circle.
Yogic
"Holding the ball of qi" is a common move in the inter-nal arts. When performed static it is called "embrace post posture." Here it is performed while walking in a Ba Gua circle. The effects of this posture are very deep and may not be appreciated in the early stages of practice. Its value lies in the sensation of building and maintaining the con-centration of internal energy through the multicurved posture that develops control of internal power.
Move the power and the qi from the upper to the middle warmer* while walking the Circle (lower hands, palms down, as you continue to walk the circle). Energy awareness represents the point where traditional Chinese medicine (acupuncture, herbology) meets Taoist yoga and the internal martial arts. According to traditional medi-cine, it is essential that the energy of the three warmers (sanjiao) be balanced. Out of balance "warmer" activity is viewed as the root of many diseases.
This is a classic Ba Gua moving qi posture where, with prac-tice, experienced practitioners will feel an electromagnetic-like sensation occurring in a shape that feels like a ball of energy. Once acquired, maintain this sensation to control qi while you walk in a counterclockwise manner.
Therapeutic
This exercise alleviates chronic shoulder, neck, and back tension;
the resulting deterioration of the shoulder tendons and reduces tension patterns in the neck.
*In traditional medicine and Taoist yogic practice the three warmers regulate the heat in the upper, middle, and lower torso.
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Seventh Gua: "Lotus palm"
The lotus palm is one of the trademark positions of authentic Ba Gua. Often the significance of the movement is not fully appreciated. Via practice of this pos-ture, each finger becomes a flexible and potent weapon while simultaneously being trained as a healing instrument.
As the circle is walked (shown here in a clockwise manner) each finger is stretched and reaches out forming a whole in the same way that petals of a flower form a "whole." T h e eyes are concentrated as if aiming the energy from the fingers.
Yogic
With this practice an association will be formed between the intent to direct energy and the extension of that energy through the palms and fingers. Note that the elbows are held close together.
Therapeutic
This exercise focuses qi into the hand and is good for all types of hand and finger rehabilitation. If a student practices this method correctly, drawing and extending power from the forearm, this will be a great aid in reducing or elim-inating carpal tunnel syndrome
and nonsystemic arthritis. 4-30
Eighth Gua: "Acquire the heart palm"
The outside palm (in this direction the right) is held out and slightly to the out-side above the brow. The inout-side palm is held straight up and down in "disciple prays to Buddha" posture.
Yogic:
This is a kidney qi gong exercise for releasing heart tension and balanc-ing energetic flow. Kidneys are the storage basin of qi and have a long association with health exercise. The goal in this exercise is to create an electrical-like sensation that is asso-ciated with warmth in the finger tips and the kidney organ area itself.
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Level two: leading the receptive energy to heal the body
After students have mastered the fundamental
move-ments of the form, these "receptive energy" exercises are a valuable addition to the Ba Gua qi gong exer-cises. They are the yin movements that draw qi into the visceral organs. They may be added in between the sets of exercises (guas) in Level One.
Movement I