Practicing Health Qigong aims to achieve the healthy state, which integrates the body movements, qi and spirit. And Health Qigong•Tai Chi Yang Sheng Zhang is based on the traditional cultural ideas of Tai Chi, the balance of Yin and Yang, interior and exterior harmoniousness and the unity of heaven and man, which precisely embodies that purpose. The balance of Yin and Yang and the interior and exterior harmoniousness are the precondition of integrating the body movements, qi and spirit. Through the long term practice, the exercisers can enter into different levels of the state, and the unity of heaven and man is the highest goal pursued by all exercisers throughout the ages. In the practice, through the harmonious coordination of stick, body movements and breathing, the minds are quiet mind clear, the internal qi of human body can smoothly circulate in a certain order, the yin qi is peaceful and the yang qi is thick, thus achieving the integration of the body movements, qi and spirit naturally and stimulating the potential of human body.

During the Health Qigong• Tai Ji Yang Sheng Zhang, attention is drawn to the waist which is used as a pivot for the twisting, rotating, bending, and stretching movements. The trainees are likely to attend to one thing and lose another. It is difficult to grasp the methods and the details of the movements, as well as realize the connotation of the exercises. The author has summarized the practice experience for years. Taking the routine Boat Rows Slowly (Qing Zhou Huan Xing) as the example, the practice of Health Qigong? Tai Chi Yang Sheng Zhang Tai Chi can be divided into three stages, namely the exercises of the micromotions, the cooperation of the movements and breathing and the cooperation of the movements and artistic conception. In this paper, the detailed explanation of exercising the micromotions of the routine Boat Rows Slowly can enable the exercisers to better grasp the details of the methods, and it also explain that how to achieve the health effects of balancing yin and yang and keeping physical and mental well-being through the practice of Tai Chi Yang Sheng Zhang.

First, the exercises of the micromotions

Taking into account the specialties of holding the stick in the Health Qigong? Tai Chi Yang Sheng Zhang, exercisers should not be anxious. The way of step-by-step practice is used in the exercises of the micromotions, which not only helps to familiarize the direction and route of movements, but also be able to acquire the action details. In the subsequent step, it requires to gradually achieve the unity the hands, eyes, body, steps and the changes of stick, and further comprehend the action essentials and action details, so that the stick and body movements blend into one harmonious whole, getting a better training effect.

1. The exercises of the basic movement--vertical circle.

Separate both feet in the front and back, with the flexion and extension of legs, turn the waist left and right. Both hands hold the stick from the lateral below side to the back, upward, forward, and then practicing the vertical circle from the lateral below side on the other side.

2. The exercises of revolving the stick inward and outward and holding the stick.

Left foot is in the front, and the right foot is at the back. Hold the stick with both hands, draw the vertical circle on the right side of the body and then move to the upper right. Stretch the right fingers with palm up touching the stick, revolve the wrist outward 180 degree to prop the stick with fingers backwards; both hands draw the vertical circle in the left side, and move to the top left, then stretch the right fingers, with palm up touching the stick, revolve the wrist inward 180 degree and hold the stick; both hands draw the vertical circle in the right side, repeatedly practicing the movements of revolving the sick of the right hand. After mastering the movements, the exercisers can change to the right leg in the front and practice the external rotation and internal rotation movements on the left hand.

3. The cooperation of the waist and upper limbs.

Bring feet together and grip the stick in front of the belly with the hands. Straighten the legs, hold the stick with both hands to the right side of the waist. Bend the legs, turn the waist right 45 degree with the arms drawing the vertical circle on the right side, revolve the right hand outward; straighten the legs, hold the stick with hands and move to the left side of waist. Bend the legs, turn the body left 45 degree taking the waist as the axis. Both hands draw the vertical circle on the left side and move to the top left, revolve the right hand outward; straighten the legs, hold the stick with hands and move to the right side of waist. Turn the waist but not turn the head throughout the course of actions, look straight ahead, in order to increase the rotation range of the waist. Keep the unremitting vigor of the waist in the process of turning left and right.

4. Lower limb exercises

Stand with both feet together. Transfer the center of body weight rightward and move the left leg forward with the heel touching the ground, thus forming the left empty step; transfer the center of body weight forward and straighten the legs, thus forming the back step; transfer the center of body weight backward, bend the right knee and straighten the left leg, thus forming the left  empty step; move the left leg backward, transfer the center of body weight backward and hook the right toe, thus forming the empty step; draw the left foot back and stand with feet together. Repeated practice in the left and right direction. Practice the same actions in the opposite direction.

5. The cooperation of the upper limbs and the lower limbs

Stand with both feet together and grip the stick in front of the belly with the hands. Bend the right leg, left foot step forward with the heel touching the ground, both hands draw the vertical circle to the top right, revolve the right hand outward 180 degree; transfer the center of body weight forward, straighten the legs and lift the heels, move both hands to the left lower like rowing the boat; transfer the center of body weight backward, bend the right leg, straighten the left leg naturally with feet touching the ground, revolve the right hand inward 180 degree while both hands on the top left; the left foot step backward, transfer the center of body weight backward and hook the right toe, thus forming the empty step, move both hands to the low right like rowing the boat; draw the left foot back and bring feet together, hold the stick with hands and draw the arc to the left rear, which is like rowing the boat; hold the stick in front of the belly with the hands. Repeated practice in the left and right direction.

（By Liu Yuxing）