I have exercised Health Qigong for over ten years, in which I fully realized the benefits of persistent exercise. I am 78 years old now, but I can still hear and see well, think clearly and have steady steps. Ten years ago, I was diagnosed with hypertension, ventricular premature beat (VPB), severe arthritis, lumbar hyperosteogeny, indigestion, etc. I remembered that I began to learn Taijiquan in 2004. During the process, I felt pain on my waist, and the examination result shows that I have 3-5 bones suffered from hyperostosis on my lumbar vertebra, so I accepted the physical therapy for seven days in the hospital. Ten years have been past, the hyperostosis never relapsed. The hypertension and substantial premature beat didn't aggravate because I insist in taking a moderate amount of medicine. The intestinal tract diseases improved markedly. I cannot drink sweet wine in the past, now I have no adverse reaction even if I drink sweet wine and liquor. The arthritis never reoccurred for the past ten years. Now, I can take a deep breath once for more than one minute.  I deeply realized that Health Qigong is the traditional treasure of Chinese nations, as well as the effective prescription for keeping fitness, preventing and curing diseases. But, the prescription can take effect combined with reasonable utilization. Here I will share my experience.

I. Perseverance

Qigong is an internal work, aiming to improve the function of internal circulation, enhance the immunity and further prevent and cure diseases through the long-term exercise step by step. But lack of perseverance will mitigate the effect. Since I began to exercise Health Qigong, I insist doing Ba Duan Jin and Yi Jin Jing every day, no matter how is the weather and even in holidays, business trips or travel. I feel relaxed and open-mined in the entire body after the exercise. Time is like water in a sponge, and you can always squeeze it out. For example, during the business trip or travel, I always get up one hour earlier to exercise. When I get back after the exercise, others just get up.

II. The most important is quietness

Similar to Taijiquan, Qigong requires concentration of mind, peaceful and calm state of mind. The experts said that quietness is a basic state of exercising Health Qigong. Quietness is a necessary disposition of Health Qigong exercisers, as well as a necessary quality of them.  Body, mind and qi are the three basic elements of Health Qigong. Quietness is the foundation of breathing and mind regulations. As recited by Su Shi in his poem, "Emptiness and quietness are the necessary elements for exquisite verses, quietness firms the emptiness and emptiness accommodates the universe". This is a pleasant experience when you get into quietness. Therefore, when I exercise alone, I choose the place with clean air and peaceful environment. Before exercising, I calm down myself at first to forget work, family matters and everything all round. In case of group exercise, I would ask the exercisers not to speak aloud. I would turn off the phone before exercise, because only in this way, the purpose of training can be achieved.

III. Seize the point

At each time when I exercise, I strive to do the best, and carry out in order following the fixed music. The first key is to try my best to do the standard movements. To do the standard movements must master the essentials of each movement. For example, the essentials of routine 1 "Holding the Hands High with Palms Up to Regulate the Internal Organs" in Ba Duan Jin are: rotate two hands outwards, fall the palms on the abdomen, rotate arms inwards with the palms upwards, separate five fingers separated and then cross the ten fingers; when rotating  arms inwards with the palms upwards, continue to holding hinds high until straighten the arms, look at the palms for 1-2 seconds, and slowly split the two palms, and fall the palms at both sides to the height of shoulders; at the same time, bend the knees, and then continue to lower the palms to join hands in front of the abdomen, with eyes looking forward. Repeat the routine for six times. The second key point is to pay attention to the distinction of similar movements. For example, although dragon claw and tiger claw in Yi Jin Jing are similar, they are actually different from each other.  The hand form of dragon claw has five fingers straightened and split, with the thumb, index finger, ring finger and little finger contracted and the palms empty and round, as holding an egg. The hand form of tiger claw has five fingers split and the part between the thumb and index fingers shall be extended to show the outline of a circle. The joints of thumb and index fingers are bending inwards, with the five fingers seeming to close. The dragon claw must be relaxed, and the tiger claw must be tense. The third key point is to slow down. You can experience the mystery and do the standard movement only by slowing down. The above is my personal experience, only for your reference.

（By Yang Zongxiang ）