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Tai Chi Qigong (18 Motions)



Perform each motion six times...
    1. Awakening the Qi
    2. Opening and expanding the chest
    3. Moving a rainbow
    4. Separating the clouds (See high blood pressure note for this motion below)
    5. Rolling the arms
    6. Rowing a boat on the calm lake
    7. Holding the sun in one hand
    8. Turn the head and look at the moon
    9. Turn the upper body and push the palms
    10. Cloud hands
Perform motions 11, 12, & 13 on the left side...
    1. Grab the sea bottom and look to the sky
    2. Move the waves
    3. Flying dove
Repeat motions 11, 12, & 13 on the right side...
    1. Push the fist and stretch the arm
    2. Fly like an eagle
    3. Revolve like a windmill (to the left (clockwise) 3 times then to the right (counter-clockwise) three times
    4. Play ball like a child
    5. Quieting the Qi / Chi Lo (counter-clockwise) / Standing Meditation / Washing the Face



Linda’s Notes:
  • Wear loose, comfortable clothing and flat, comfortable shoes
  • Maintain good yet relaxed posture during the practice (back straight and shoulders down)
  • Clear your mind of external thoughts (focus on the motions and your breathing)
  • Breathing
    • Use diaphragmatic (abdominal) breathing
    • Inhale through the nose (unless allergies prevent you from doing so)
    • Do not overfill the lungs
    • Exhale through the nose, mouth, or both at the same time
    • Breathing should be done slowly and quietly (not forceful and loud)
  • The tip of the tongue should be lightly touching the upper palate of the mouth
  • Each motion is performed six times except for washing the face (which is done only three times)
  • An inhalation plus an exhalation = one motion
  • When a motion has both a right and left component, the left side is done first
  • When bending the knees, the knees should not extend past your toes
  • Modify motions to your own physical abilities (you should NEVER experience pain)
    • If you have back problems and a motion includes bending and twisting, keep the back straight and only move the arms
    • If you have knee problems only bend them as low as is comfortable
    • If you have shoulder problems only move your arms within a range of motion that is comfortable for you
    • If you have high blood pressure the hands should go no higher than shoulder height on the
      Separating the Clouds motion
  • Chi Lo & Standing Meditation Notes
    • Men – The left hand is closest to the body with right hand over left
    • Women – The right hand is closest to the body with left hand over right




This page was originally created and is maintained by: Linda Gatson
Last Updated: May 10, 2007