Our Chi Kung training is a combination of four different exercises. Firstly, we use relaxed breathing to loosen up the body and to help the energy circulate. Secondly, we extract energy from nature and keep it in oneself. Thirdly, we practice circulating this energy in our bodies. Fourth and lastly, we compress this energy into our Dan Tin (Dan Tian or Dan-Tin) (The central energy point, roughly located two inches below the navel).

Chi Kung Warmup : Relaxed Breathing

Start in a standing position, inhale and exhale three times. Then, breathe in and hold your breath for three seconds. After the three seconds, breathe out whilst relaxing your head. Repeat this breathing pattern and each time you exhale relax these different body parts : arms, legs, chest, organs and the rest of the body.

Chi Kung Exercise 1 : Extract Universal Energy

Once again, breathe in and out three times. After, breathe in and hold your breath for seven seconds. Then, whilst exhaling, imagine that there is energy pouring from the sky into your head and going all the way through your body and finally exiting from your feet into the ground. Next, breathe in and hold your breath for seven seconds again. When you breathe out, imagine that the energy is coming back up from the ground through your feet and legs, and back up to your Dan Tian. Repeat this cycle two more times. This should amount to three breaths in and out. Finish with three deep and relaxed breaths.

Chi Kung Exercise 2 : Energy Scoop

Remaining in the standing position, you will breathe in whilst scooping your hands (in the same fashion ad one would scoop water) and bringing them up to your nose. Holding your breath, turn your hands over and push upwards as hard as you can. You must keep this position and swallow your saliva three times. If you do not have enough saliva or no saliva at all at that moment, do not force yourself to swallow and stay natural. When letting your arms go down on each side, you must exhale. Do this four more times. At the sixth breath, just bring your hands up and down without forcing. Finish with three deep and relaxed breaths.

Chi Kung Exercise 3 : Dan Tian Energy Compression

Assume a seated position. Take three relaxed breaths. Then, place your hands upwards on your knees, resting the wrists on your knees. Connect your middle finger and your thumb. Your arms should assume a position as to create a sort of circle. After, breathing in, swallow three times (again, try it but do not force it) and exhale. Repeat this pattern nineteen times. Finish with three relaxed breaths.

Afterwards return to a standing position and repeat exercise two and one; in that order. When the cycle has come to a full circle,breathe in and strongly exhale whilst rubbing your hands together. Put your hands, palms first, on your Dan Tian and take three relaxed breaths. Then, vigorously tap your Dan Tian thirty six times with the tips of your fingers. Finally, take three more relaxed breaths.

Translator’s note : This Chi Kung exercise is quite complicated for beginners and requires the proper teaching of a qualified teacher to do it properly. This guide is not meant as a do-it-yourself guide, but rather serves as reference for those who practice already Chi Kung.