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location: Frist page Notices Explanations on the Adapted Movements and Music of Health Qigong 6-Minute General Practices
2017-05-19
Explanations on the Adapted Movements and Music of Health Qigong 6-Minute General Practices


The 6-minute General Practices will be adopted as the universal competition program in the 7th World Health Qigong Exchange and Tournament held in 2017. Here are explanations for the 6-minute General Practices:

1.      The 6-minute General Practices are based on the four Health Qigong textbooks compiled by the Chinese Health Qigong Association which is affiliated to General Administration of Sport of China. The performances of the candidates will be evaluated according to the Health Qigong Competition Rules published in 2012.

2.      The 6-minute General Practices will be accompanied by the Health Qigong Competition and Performance Music(you can download the music from IHQF website) released by the Chinese Health Qigong Association. The opening and ending forms of the 6-minute General Practices should be synchronized with the music.

3.      The 6-minute General Practices are created through reducing the number of repetitions of movements in a reasonable way, while maintaining the original movements and styles of the four Health Qigong practices, namely Yi Jin Jing, Wu Qin Xi, Liu Zi Jue and Ba Duan Jin.

4.      The explanations for the adapted version of the four Health Qigong practices are as follows:

A.    Health Qigong·Yi Jin Jing

 i.All the movements are to be done once only.

 ii.In terms of the movement of Sinking the Three Bodily Zones, you should completely squat down. In terms of the movement of Bowing Down in Salutation, you should bend your upper body forward more than 90 degrees.

 iii.The movement of Striking Heavenly Drum should be done 3 times only.

B.     Health Qigong·Wu Qin Xi

 i.The starting form of Adjusting the Breath should be done once only. The movement of Raising the Tiger’s Paws should be done twice only.

 ii.As for other movements, they should be done once only for the left side and right side respectively.

 iii.The movement of Winding-Down Exercise to Convey Qi to Dantian should be done once only.

 iv.The adjustment of breath between two movements is eliminated.

C.     Health Qigong·Liu Zi Jue

 i.The movement of Xu Exercise should be done twice only for the left side and right side respectively.

            ii.As for other movements, they should be done twice only.

        iii.The ending movement of Rubbing the Abdomen should be done 3 times clockwise and counterclockwise respectively.

D.    Health Qigong·Ba Duan Jin

 i.The movements of both Holding the Hands High with Palms Up to Regulate the Internal Organs and Moving the Hands down the Back and Legs and Touching the Feet to Strengthen the Kidneys should be done 3 times respectively.

  ii.The movement of Raising and Lowering the Heels to Cure Diseases should be done 3 times only.

 iii.As for other movements, they should be done once only for the left side and right side respectively.

Attached

1.      The 6-minute General Practice of Health Qigong·Yi Jin Jing, command and the number of times

2.      The 6-minute General Practice of Health Qigong·Wu Qin Xi, command and the number of times

   3. The 6-minute General Practice of Health Qigong·Liu Zi Jue, command and the number of times

4. The 6-minute General Practice of Health Qigong·Ba Duan Jin, command and the number of times


Annex.1      The 6-minute General Practice of Health Qigong·Yi Jin Jing, command and the number of times

²  Health Qigong·Yi Jin Jing

²  Move the left foot half a step to the left, so that the feet are about shoulder-width apart. Bend the knees slightly to assume the starting position, with the arms hanging loosely.

²  Wei Tuo Presenting the Pestle 1: Raise the arms to the shoulder level, with the palms facing each other and the fingers pointing forward.

²  Wei Tuo Presenting the Pestle 2: Move the arms to the right and left sides of upper body respectively, keeping them level with the shoulders, with the palms down and the fingers pointing outward.

²  Wei Tuo Presenting the Pestle 3: Bend the elbows to put the arms in front of the chest, with the palms down. Turn the palms outward, and raise them to a position below the ears. Lift the hands above the head, stand on the balls of the feet, with the heels raised.

²  Plucking Stars on Each Side(once only for left side and right side respectively): Form fists, with the palm side facing outward, and lower them. Turn the body to the left. Move the right hand past the front of the body upward to the right above the head. Move the arms to the sides of the body. Turn the body to the right. Move the left hand past the front of the body upward to the left above the head.

²  Pulling Nine Cows by Their Tails(once only for left side and right side respectively): Take a step back to the left, turn the left hand inward, gradually bend the fingers to form a fist, then move the right hand forward and upward in a curve, gradually bend the fingers to form a fist too. Relax the shoulders and stretch the right arm forward and the left arm backward. Withdraw the left foot. Take a step back to the right, turn the right hand inward, gradually bend the fingers to form a fist, then move the left hand forward and upward in a curve, gradually bend the fingers to form a fist too. Relax the shoulders and stretch the left arm forward and the right arm backward.

²  Showing Talons and Spreading Wings(once only): Move the body weight onto the left foot. Move the arms in a curve to the front of the chest for a hollow hold. Expand the shoulders and chest. Slowly Stretch the arms forward, and turn the palms to the front to make lotus leaf palms by completely straightening and separating the fingers. Bend the elbows, and withdraw the arms to make lotus leaf palms in front of the Yunmen point.

²  Nine Ghosts drawing Sabers(once only for left side and right side respectively): Turn the body to the right, turn the right hand outward, with the palm up, turn the left hand inward, with the palm down. Move the right hand in a half circle around the head to cover the left ear. Expand the arms and chest. Turn the upper body to the left, withdraw the right arm. Straighten the knees, and turn the body to face forward. Turn the body to the left, turn the left hand outward, with the palm up, turn the right hand inward, with the palm down. Move the left hand in a half circle around the head to cover the right ear. Expand the arms and chest. Turn the upper body to the right, withdraw the left arm. Straighten the knees, and turn the body to face forward.

²  Sinking the Three Bodily Zones(once only for the squatting form): Move the arms to the sides of the body. Bend the knees to adopt a squatting position. Bend the elbows slightly, with the palms facing down and the fingers pointing outward. Exhale to pronounce the sound ’HAI’. Turn the palms upward. Slowly stand up.

²  Black Dragon Displaying Its Claws(once only for left side and right side respectively): Form fists, and place the ulnar sides of the fists at the Zhangmen points at the sides of the waist, palm sides facing up. Straighten the right arm up, then bend the elbow of the right arm and tuck in the wrist. Tilt the upper body to the left and forward, and press the right palm down to the outside of the left foot. Turn the right arm outward, the palm facing forward, and make a fist of the right hand. Straighten the body. Straighten the left arm up, then bend the elbow of the left arm and tuck in the wrist. Tilt the upper body to the right and forward, and press the left palm down to the outside of the right foot. Turn the left arm outward, the palm facing forward, and make a fist of the left hand. Straighten the body.

²  Tiger Springing on Its Prey(once only for left side and right side respectively): Turn the body a quarter of a turn to the left. Leap forward like a tiger springing at its prey. Press the tiger’s paws down to touch the floor with the fingers. Raise the head. Stand up. Turn the body a quarter of a turn to the right. Leap forward like a tiger springing at its prey. Press the tiger’s paws down to touch the floor with the fingers. Raise the head. Stand up.

²  Bowing Down in Salutation(once only for the total bending form): When turning the body to the left, loosen the hands, and turn them outward, bend the elbows to cover the ears with the palms and tap the nape of the neck with the fingers for three times. Tilt the upper body forward. Gradually straighten the upper body.

²  Swinging the Tail(once only for left side and right side respectively): Stand erect, and lift the hands off the ears with a deft movement. Stretch the arms forward with the fingers interlaced and palms facing oneself. Bend the elbows, and push the hands out, with the palms facing outward. Turn the palms down, and withdraw them to the front of the chest. Press the hands down slowly, with fingers interlaced. Raise head to look forward. Turn the head left to look back. Raise head to look forward. Turn the head right to look back. Raise head to look forward.

²  Raise the arms over the head, with the elbows bent and the palms down. Bend the elbows, and withdraw the hands past the head, face and chest to the front of the abdomen, with the palms down. Withdraw the left foot, and stand straight, with the feet together.

Notes:

1.      All the movements are to be done once only.

2.      In terms of the movement of Sinking the Three Bodily Zones, you should completely squat down. In terms of the movement of Bowing Down in Salutation, you should bend your upper body forward more than 90 degrees.

3.      The movement of Striking Heavenly Drum should be done 3 times only.

The practice music of Health Qigong · Yi Jin Jing(with oral prompt)

http://www.ihqfo.org/en/index.php?p=news_show&lanmu=12&c_id=50&id=385


Please note that: The 6-minute General Practices are translated from the Chinese version compiled by the Chinese Health Qigong Association, should any misinterpretation or inexplicit explanations occur in the text, you should refer to the Chinese version as the standard.


Annex.2  The 6-minute General Practice of Health Qigong·Wu Qin Xi, command and the number of times

²  Health Qigong·Wu Qin Xi

²  The left leg moves one step to the left, stand comfortably.

²  Starting form, Adjust the breath: Raise both arms upward to just in front of the chest, with the palms upward. Lower the arms, turn the palms inward and press them slowly down to the front of the abdomen.

²  Raising the Tiger’s Paws(twice): Clench the fists, raise the hands as high as possible above the head. Clench the fists, lower the hands. Clench the fists, raise the hands as high as possible above the head. Clench the fists, lower the hands.

²  Seizing the Prey(once only for left side and right side respectively): Both fists are raised along the sides of the body to the front of the shoulders. Both hands are stretched straight out. Both hands, in tiger’s paws, are moved in an arc line down to the outside of the knees, with the palms facing down. The hands, with hollow fists, are raised along the sides of the body to chest level. The hands are changed into tiger paws and extended forward and downward to the outside of the knees with the palms facing down and eyes looking forward. Both fists are raised along the sides of the body to the front of the shoulders. Both hands are stretched straight out. Both hands, in tiger’s paws, are moved in an arc line down to the outside of the knees, with the palms facing down. The hands, with hollow fists, are raised along the sides of the body to chest level. The hands are changed into tiger paws and extended forward and downward to the outside of the knees with the palms facing down and eyes looking forward.

²  Colliding with the antlers(once only for left side and right side respectively): Step the left foot forward past the inside of the right foot to the left front. The body is turned to the left. The right arm is raised to the level of the forehead, and then extended backward to the left side, with the palm facing outward and the fingers pointing backward, the eyes should be fixed on the right heel. Then the body is turned to the right side, and the left foot is withdrawn to stand with feet apart. Step the right foot forward past the inside of the left foot to the right front. The body is turned to the right. The left arm is raised to the level of the forehead, and then extended backward to the right side, with the palm facing outward and the fingers pointing backward, the eyes should be fixed on the left heel. Then the body is turned to the left side, and the right foot is withdrawn to stand with feet apart.

²  Running Like A Deer(once only for left side and right side respectively): The left leg is extended forward. Shift the body weight onto the back foot. The neck and back are bent forward. Then the left foot is withdrawn, to assume an open stance. The right leg is extended forward. Shift the body weight onto the back foot. The neck and back are bent forward. Then the right foot is withdrawn, to assume an open stance.

²  Rotating the waist like a bear(once only for left side and right side respectively): The upper body is rotated clockwise, with waist and abdomen as the axis. At the same time following the rotation of the body, both fists are moved along a circle over the right chest wall, upper abdomen, left chest wall and lower abdomen. The eyes should follow the rotation of the upper body. The upper body is rotated counterclockwise, with waist and abdomen as the axis. At the same time following the rotation of the body, both fists are moved along a circle over the left chest wall, upper abdomen, right chest wall and lower abdomen. The eyes should follow the rotation of the upper body.

²  Swaying Like A Bear(once only for left side and right side respectively): The weight is shifted onto the right leg, and the left foot is lifted from ground by raising left hip and slightly flexing the left knee. The weight is shifted forward by straightening the fight leg and moving the left foot to the left side of the body with the sole placed flat on the ground and pointing forward. The body weight is shifted backward by flexing the right knee and straightening the left leg. Turn the body from left to right, with the body weight shifted forward by flexing the left leg and extending the right leg. The weight is shifted onto the left leg, and the right foot is lifted from ground by raising right hip and slightly flexing the right knee. The weight is shifted forward by straightening the left leg and moving the right foot to the right side of the body with the sole placed flat on the ground and pointing forward. The body weight is shifted backward by flexing the left knee and straightening the right leg. Turn the body from right to left, with the body weight shifted forward by flexing the right leg and extending the left leg.

²  Lifting the Monkey’s Paws(once only for left side and right side respectively): The hands are lifted to chest level, with the shoulders shrugged, the abdomen contracted and the anus clenched. The heels are lifted and the head is turned to the left. The head is turned back to the normal position. The palms are pressed down and hang by the sides. The hands are lifted to chest level, with the shoulders shrugged, the abdomen contracted and the anus clenched. The heels are lifted and the head is turned to the right. The head is turned back to the normal position. The palms are pressed down and hang by the sides.

²  Picking Fruit(once only for left side and right side respectively): The left foot is moved to the left rear side with the tips of the toes touching the ground. The right foot is withdrawn to the side of the left foot, with the tips of the toes touching the ground. The right hand is moved, palm down, along the left side of the body to the level of the left hip. Move a big step with the right foot towards right front, straighten it, the left hand moves forward and upward with the wrist flexed and the fingertips together as if plucking fruit from a tree. The weight is shifted backward, the left hand forms a solid fist. The right foot is moved to the right rear side with the tips of the toes touching the ground. The left foot is withdrawn to the side of the right foot, with the tips of the toes touching the ground. The left hand is moved, palm down, along the right side of the body to the level of the right hip. Move a big step with the left foot towards left front, straighten it, the right hand moves forward and upward with the wrist flexed and the fingertips together as if plucking fruit from a tree. The weight is shifted backward, the right hand forms a solid fist.

²  Stretching Upward(once only for left side and right side respectively): With the palms facing downward, place one hand on top of the other, raise both hands above the head. The body is inclined slightly forward, with shoulders shrugged. The weight is shifted to the right side, the right leg is straightened, both arms are spread to the sides to imitate a bird’s wings. The left leg is lifted from the ground and extended backward. With the palms facing downward, place one hand on top of the other, raise both hands above the head. The body is inclined slightly forward, with shoulders shrugged. The weight is shifted to the left side, the left leg is straightened, both arms are spread to the sides to imitate a bird’s wings. The right leg is lifted from the ground and extended backward.

²  Flying Like A Bird(once only for left side and right side respectively): The right leg is straightened, and the left leg is bent and lifted so that it forms a right angle, with the toes pointing down. The arms are lifted together at the sides so that the hands, palms down, are located slightly higher than the shoulders. Straighten the right leg, and lift the left leg to form a right angle, with the toes pointing down. Both hands are raised upward over the top of the head until their backs almost touch, with the fingertips pointing up. Land the left foot beside the right foot, while retuning the hands to the front of the abdomen. The left leg is straightened, and the right leg is bent and lifted so that it forms a right angle, with the toes pointing down. The arms are lifted together at the sides so that the hands, palms down, are located slightly higher than the shoulders. Straighten the left leg, and lift the right leg to form a right angle, with the toes pointing down. Both hands are raised upward over the top of the head until their backs almost touch, with the fingertips pointing up. Land the right foot beside the left foot, while retuning the hands to the front of the abdomen.

²  Winding-Down Exercise to Convey Qi to Dantian: Both hands are raised above the head, with palms facing down. Both palms are slowly pressed down to the front of the abdomen. The hands slowly describe a horizontal arc, as they approach each other with the palms facing each other. The hands are placed overlapping on the abdomen.

²  Allow both arms to hang loosely beside the body. Move the left foot next to the right foot.

Notes:

1. The first movement of Adjusting the Breath should be done once only. The movement of Raising the Tiger’s Paws should be done twice only.

2. As for other movements, they should be done once only for the left side and right side respectively.

3. The movement of Winding-Down Exercise to Convey Qi to Dantian should be done once only.

4. The adjustment of breath between two movements is eliminated.

The practice music of Health Qigong · Wu Qin Xi(with oral prompt)

http://www.ihqfo.org/en/index.php?p=news_show&lanmu=12&c_id=50&id=386


Please note that: The 6-minute General Practices are translated from the Chinese version compiled by the Chinese Health Qigong Association, should any misinterpretation or inexplicit explanations occur in the text, you should refer to the Chinese version as the standard.


Annex.3  The 6-minute General Practice of Health Qigong·Liu Zi Jue, command and the number of times

²  Health Qigong·Liu Zi Jue

²  Stand straight, with the feet parallel and the arms hanging loosely at the sides.

²  Starting position: Slowly lift the palms to chest level, with the palms facing up. Turn the palms downward, and slowly press them down to the level of the navel. Turn the palms outward, and slowly push the arms out to form a circle in front of the waist. Turns the palms inward. Breathe naturally until in a clam frame of mind.

²  Xu Exercise(twice for left side and right side respectively): Move the right hand slowly forward to shoulder level. Exhale pronouncing the sound ‘Xu’. Withdraw the right hand to the side of the waist. Move the left arm forward to shoulder level. Exhale pronouncing the sound ‘Xu’. Withdraw the left hand to the side of the waist. Move the right hand slowly forward to shoulder level. Exhale pronouncing the sound ‘Xu’. Withdraw the right hand to the side of the waist. Move the left arm forward to shoulder level. Exhale pronouncing the sound ‘Xu’.

²  He Exercise(twice): Lift the hands with the little fingers touching the sides of the waist. Lower the hands downward for about 45 degrees, and move forward with the arms slightly bent. Withdraw the hands, the little fingers should be touching each other, and the palms should be up in a hollow lifting position level with the navel. Slowly straighten the knees to stand up, with the palms facing the chest. Lift the elbows outward and turn the palms down. Exhale to pronounce ‘He’ while lowering the hands. Turn the palms down and out, and push them slowly out to form a circle. Withdraw the hands, the little fingers should be touching each other, and the palms should be up in a hollow lifting position level with the navel. Slowly straighten the knees to stand up, with the palms facing the chest. Lift the elbows outward and turn the palms down. Exhale to pronounce ‘He’ while lowering the hands. Turn the palms down and out, and push them slowly out to form a circle.

²  Hu Exercise(twice): Turn the palms inward to face the navel. Move the hands out as distant from the navel as from each other to form a circle.  Pronounce ‘Hu’. Turn the palms inward to face the navel. Move the hands out as distant from the navel as from each other to form a circle.  Pronounce ‘Hu’.

²  Si Exercise(twice): Lower the hands with the palms facing up. Slowly straighten the knees to stand up and raise the hands to chest level. Lower the elbows and withdraw them to the flanks. Pull in the shoulder blades towards the spine by spreading the shoulders and the chests. Tilt the head back a little while pulling in the neck. Slowly push the arms forward while pronouncing ‘Si’. Turn the wrists in an outward circle to face the palms inward. Lower the elbows and withdraw them to the flanks. Pull in the shoulder blades towards the spine by spreading the shoulders and the chests. Tilt the head back a little while pulling in the neck. Slowly push the arms forward while pronouncing ‘Si’.

²  Chui Exercise(twice): Relax the wrists. Move the arms apart and hold them level with the shoulders. Move the palms in a curve to the back of the waist, with the palms gently touching the Yaoyan points on the back near the spine. Move the palms down along the back of the waist, hips and thighs. Exhale to pronounce ‘Chui’. Withdraw the palms to gently touch the abdomen. Move the hands backward along the waist. Move the palms down along the back of the waist, hips and thighs. Exhale to pronounce ‘Chui’.

²  Xi Exercise(twice): Move the hands down from the hollow holding position to the front of the lower abdomen, with the palms facing outward. Lift the elbows and the hands to a position in front of the chest. Raise the hands to face height and curve them outward. Bend the elbows to withdraw the hands back to a position in front of the chest. Continue to lower the hands, with the palms facing outward, exhale and start to pronounce the sound ‘Xi’. Move the hands to the front of the lower abdomen, with the palms facing outward. Lift the elbows and the hands to a position in front of the chest. Raise the hands to face height and curve them outward. Bend the elbows to withdraw the hands back to a position in front of the chest. Continue to lower the hands, with the palms facing outward, exhale and start to pronounce the sound ‘Xi’.

²  Closing form: Turn the palm faces inward, slowly move them to the front of the abdomen.

²  Rub the Abdomen: Three circles clockwise. Three circles counterclockwise.

²  Let the hands hang loosely at the sides.

Notes:

1. The movement of Xu Exercise should be done twice only for the left side and right side respectively.

2. As for other movements, they should be done twice only.

3. The ending movement of Rubbing the Abdomen should be done 3 times clockwise and counterclockwise respectively.

The practice music of Health Qigong · Liu Zi Jue(with oral prompt)

http://www.ihqfo.org/en/index.php?p=news_show&id=387&lanmu=12


Please note that: The 6-minute General Practices are translated from the Chinese version compiled by the Chinese Health Qigong Association, should any misinterpretation or inexplicit explanations occur in the text, you should refer to the Chinese version as the standard.

 

Annex.4  The 6-minute General Practice of Health Qigong·Ba Duan Jin, command and the number of times

²  Health Qigong·Ba Duan Jin

²  Take a step to the side with the left foot, turn the arms outward, and hold them in a semicircle in front of the abdomen. Squat gently, breathe naturally, and sink the air to the Dantian point.

²  Holding the Hands High with Palms Up to Regulate the Internal Organs(three times): Lift the hands, with the palms upward. Turn the palms inward, and push the hands skyward. Slightly bend the knees, lowering the body weight slightly. Hold the hands to a semi-circle holding position in front of the navel.

²  Posing as An Archer Shooting Both Left- and Right-Handed(once only for left side and right side respectively): Raise the hands in front of the chest, with left hand out and both palms facing inward. Bend the fingers of the right hand to form a claw shape, move the right hand to a position in front of the right shoulder. Push the left hand to a position level with the shoulder, bend the left wrist, like an archer preparing to release an arrow. Raise the right hand in a curve to a position level with the right shoulder. Stand straight with both feet together. Raise the hands in front of the chest, with right hand out and both palms facing inward. Bend the fingers of the left hand to form a claw shape, move the left hand to a position in front of the left shoulder. Push the right hand to a position level with the shoulder, bend the right wrist, like an archer preparing to release an arrow. Raise the left hand in a curve to a position level with the left shoulder. Stand straight with both feet together.

²  Holding One Arm Aloft to Regulate the Functions of the Spleen and Stomach(once only for left side and right side respectively): Raise the left hand past the face, while turning the left arm inward, to a position above the head on the left side. Press the right hand down to the side of the right hip, with the elbow slightly bent. Bend the left elbow and move the left hand down past the face to a position in front of the abdomen, move the right hand up to a position level with the left hand, with both palms facing up. Raise the right hand past the face, while turning the right arm inward, to a position above the head on the right side. Press the left hand down to the side of the left hip, with the elbow slightly bent. Bend the right elbow and move the right hand down past the face to a position in front of the abdomen, move the left hand up to a position level with the right hand, with both palms facing up.

²  Looking Backward to Prevent Sickness and Strain(once only for left side and right side respectively): Stand up straight slowly. Turn the arms fully outward, and turn the head left to the back. Turn the arms inward, look straight ahead. Stand up straight slowly. Turn the arms fully outward, and turn the head right to the back. Turn the arms inward, look straight ahead.

²  Swinging the Head and Lowering the Body to Relieve Stress(once only for left side and right side respectively): Lift the hands to above the head, with the elbows slightly bent and palms facing up. Slowly bend the knees to assume a horse stance, let the arms hang down the sides so that the hands press the knee joints. Tilt the upper body to the right and forward. Move the upper body forward and then to the left. Shift the body weight to the right to assume a horse stance. Lift the hands to above the head, with the elbows slightly bent and palms facing up. Slowly bend the knees to assume a horse stance, let the arms hang down the sides so that the hands press the knee joints. Tilt the upper body to the left and forward. Move the upper body forward and then to the right. Shift the body weight to the left to assume a horse stance.

²  Moving the Hands Down the Back and Legs, and Touching the Feet to Strengthen the Kidneys(three times): Raise the arms up above the head, with the elbow joints straight and the palms facing forward. Bend the elbows, and press the hands down to the front of the chest. Move the hands to the back of the upper body from under the armpits. Move the hands along the sides of the spine and to the hips, and tilt the upper body forward. Move the hands further down, along the backs of the thighs, and to the insteps past the arches of the feet. Move the palms forward along the floor, and then raise the arms and the upper body, with the elbows straight and palms facing forward. Raise the arms up above the head, with the elbow joints straight and the palms facing forward. Bend the elbows, and press the hands down to the front of the chest. Move the hands to the back of the upper body from under the armpits. Move the hands along the sides of the spine and to the hips, and tilt the upper body forward. Move the hands further down, along the backs of the thighs, and to the insteps past the arches of the feet. Move the palms forward along the floor, and then raise the arms and the upper body, with the elbows straight and palms facing forward. Raise the arms up above the head, with the elbow joints straight and the palms facing forward. Bend the elbows, and press the hands down to the front of the chest. Move the hands to the back of the upper body from under the armpits. Move the hands along the sides of the spine and to the hips, and tilt the upper body forward. Move the hands further down, along the backs of the thighs, and to the insteps past the arches of the feet. Move the palms forward along the floor, and then raise the arms and the upper body, with the elbows straight and palms facing forward.

²  Thrusting the Fists and Making the Eyes Glare to Enhance Strength(once only for left side and right side respectively): Move the left foot one step to the left, to adopt the horse stance. Slowly thrust the clenched left fist forward to shoulder level, with thumb-side up. Loosen the left-hand fingers, twist the left hand to the left, clench the fingers. Bend the elbow to withdraw the fist to the side of the waist, with the thumb-side up. Slowly thrust the clenched right fist forward to shoulder level, with thumb-side up. Loosen the right-hand fingers, twist the right hand to the right, clench the fingers. Bend the elbow to withdraw the fist to the side of the waist, with the thumb-side up.

²  Raising and Lowering Heels to Cure Diseases(three times): Raise the heels. Lower the heels to tap them lightly on the floor. Raise the heels. Lower the heels to tap them lightly on the floor. Raise the heels. Lower the heels to tap them lightly on the floor.

²  Bend the elbows, with the hands overlapping at the Dantian point.

²  Let the arms hang loosely.

Notes:

1. The movements of both Holding the Hands High with Palms Up to Regulate the Internal Organs and Moving the Hands down the Back and Legs and Touching the Feet to Strengthen the Kidneys should be done 3 times respectively.

2. The movement of Raising and Lowering the Heels to Cure Diseases should be done 3 times only.

3. As for other movements, they should be done once only.

The practice music of Health Qigong · Ba Duan Jin(with oral prompt)

http://www.ihqfo.org/en/index.php?p=news_show&id=388&lanmu=12

Please note that: The 6-minute General Practices are translated from the Chinese version compiled by the Chinese Health Qigong Association, should any misinterpretation or inexplicit explanations occur in the text, you should refer to the Chinese version as the standard.

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