Archive for the ‘Dong’ Tag
Here is a written description of how to perform the Dong Family warmups and qigong set. Italicized comments are from Cory Williams.
I call this “The Basic Set” and it is the first thing I show all of my students.
Hat tip to Chip Ellis for transcribing all of this.
Dong Family Practice Aids
Warm Up and Qigong
From Dong Zeng Chen’s Practice
By Chip Ellis
Below is a description of the warm up and qigong routines that are part of the Dong family practice as portrayed in the March 19-21, 2004 seminar in Monterey, California.
First salute, step up and position yourself in Wuji stance.
Most movements take place while you are standing in an upright position with your feet about shoulder width apart. Body is relaxed, and movement is fluid.
1. Arm Swing – (Master Dong told me this is called “Awakening the Qi”) – Raise both hands overhead, shoulder width apart. Using your body motion, swing your hands down while bending your legs so that your body assumes a squatting position. Using your body, swing your arms up over your head again and repeat.
2. Left / Right Arm Swing – (We always called this movement the “Chinese Drum”) – While in a standing position with feet about shoulder width apart, use your body / waist to swing your arms from left to right at about waist level. Use a relaxed motion. Your arms should move with a whip like action.
3. Left / Right Arm Swing with Shoulder Touch – Continuing the arm swing above, increase the force of the body movement and direct your hand to the opposite shoulder. In other words, swing and tap your shoulder area.
4. Head Rotation – Stand upright and swing your head through a circle – down in front, toward the right shoulder, up and backward, and toward the left shoulder. Repeat several times, then reverse the direction so that you start by going toward the left shoulder.
5. Shoulder Rotation – Stand upright and rotate both shoulders up, forward, down, and back. Repeat a few times then reverse. Note that when you move your shoulders back you should be “pinching” your shoulder blades (slightly) together.
6. Waist Rotation – Standing upright, place your hands on each side of the small of your back. Move your hips to the right, back, left, and forward. Repeat a few times. (15 to 20 reps) While you move your hips, keep your head stationary above your feet. Reverse by moving your hips to the left, back, right and forward.
7. Knee Rotation – Assume a squatting position. Place your hands on your knees, then rotate your knees so that they move in toward the center, back, outward, and forward. Repeat a few times. Then reverse the direction so that your knees start by moving outward instead of inward.
This completes the physical warm up movements. Next is the warm up qigong. Move smoothly from the knee rotation to the first qigong movement by moving your hands slowly up from your knees and into the first movement.
With all these movements you are moving your energy throughout your body. The movement goes in concert with your physical movements – hands up / chi up, hands down / chi down, etc. The energy movement is too complicated to describe here – work with someone who knows the exercises. (Read “Tuning the Breath”, Qigong Attitude” and the qigong lessons on this site.) The description below is just a memory aid. The names or the moves are from Dong Zeng Chen by way of Janet Bond.
1. Up / Down – Qi Shi Tiao Xi – (Master Dong told me this is called “Floating Hands”) – This exercise involves moving the hands and arms up and down in an ever larger range of movement.
a. Starting from the knee rotation exercise, move your hands up your thighs while you straighten your legs, so that your legs are straight and your hands are at chest level.
b. Bend your legs and move your hands down toward the ground and slightly behind your legs. Keep your hands at about shoulder width.
c. Move up again, this time with hands at about eye level. Down
again. Then up above your head. Then down. Then up so that you stretch your arms up and your heals lift off the ground. The feeling is like someone is pulling you up by the wrists.
2. Open / Close – Ying Yang Jiao Ti – (Master Dong told me this is called “Exchanging Yin and Yang Energy”) - Separate your feet to slightly wider than your shoulders and point your toes inward slightly.
a. Bend forward with straight legs and bent arms. The motion is like
what you would use to grab up a big armful of hay off the floor.
b. After your hands grab the “hay” and come together, bend your legs and move your hands up the center line of your body. Palms are facing upward, one over the other.
c. Raise your hands over your head, palms moving so they face
downward at that point. Stretch upward.
d. Then separate your hands and bend your fingers so that they point toward the center of the top of your head. As you bring your hands down feel like you are compressing the energy between your finger tips and your head. Move your fingers so they almost touch your head.
e. Then open your arms and lean backward, head facing upward.
The movement is like a flower opening.
f. Then straighten your back and move back to an upright position
while extending your hands out toward each side at shoulder level,
fingers point up, energy in your palms. That completes one cycle.
To repeat, bend your arms, bend your waist, and pick up some
3. Small Circle of Energy – Xiao Zhou Tian – (“Small Circle”) – This is simple circular movement oriented toward the front.
a. Start in a standing position with feet about shoulder width apart.
Hands are one over the other at chest level, almost touching, with
palms facing in toward your body.
b. By bending at the waist, move your hands down your front
center-line, then down the inside of your legs.
c. When you get to your feet move your hands out to the sides in a
d. Continue the circular movement as you straighten your body and bring your hands up and around like you are gathering in energy all around you.
e. Hands go up over your head and then back to the starting position.
4. Big Circle of Energy – Da Shou Tian – (“Large Circle”) – Start the same as the small circle of energy above.
a. When your hands get to foot level squat as low as you can and
move your hands parallel to the floor, a few inches above the floor,
and toward the front.
b. Then move your hands in a circular fashion toward the outside and behind your heels.
c. Then up the backs of your legs, while your body is bent over, with the backs of your hands almost touching your body.
d. Move your hands up the back of your legs, over your hips, then
toward the front by your belly.
e. Then continue to move the backs of your hands up and around
your shoulders and behind your neck until they meet behind your
f. Moving upward your palms change position so that they touch, like you are praying, above and behind your head.
g. Then continue in the “praying” position and bring your hands
forward over your head and down your face to the starting position.
5. Mix of Internal and External Energy – Hun Yuan He Yi – (Master Dong told me this one is called “Gathering Outside Qi”) – This one is like doing giant circles with both hands from right to left and from top to bottom.
a. Start in an upright position with feet at about shoulder width.
b. Bend forward with hands about shoulder width apart so they are
close to the ground.
c. Using your waist movement, move both hands to the right in a
circle, then up, then left and down to complete the circle. Repeats
a few times. Then reverse direction and go from bottom, to left, to
top, to right. Once you loosen up you can use your waist movement to swing your arms around.
6. Opening and Gathering of Chi – Yi Qi Kai He – (Master Dong called this one “Open and Close”) Start in a standing position with feet about shoulder width apart.
a. Open your arms wide, with bended arms.
b. Then bend down from the waist and bring your arms together as
you gather in your chi.
c. Then bring your hands up the center-line of your body to your chest.
Repeat the cycle a few times.
7. Looking Left and Gazing Right – Zuo Gu You Pan – (“Look Left, Look Right” as “Look Left and Gaze Right” is a different move from the second section of the long form) – This move is like
“brush left knee” and “ brush right knee”. (Alternatively it can be preformed , as if it is “brush knee and rollback”)
a. From the upright standing position, turn your right foot outward to an angle of about 67 degrees. (That’s about half way between 45 degrees and 90 degrees.)
b. Step forward with your left foot, with a slight toe in, similar to the standard foot position in the Yang style slow set or Dong style long form. The movement is similar to brush knee:
c. Move your right arm rearward in a circle while your left arm remains toward the front.
d. In a circular movement bring your right hand near your right ear.
e. Then twist your waist toward the left as your right hand moves out forward. The feeling is like someone is pulling your hand toward the front. It’s not a push, although it looks like one. Feel the
connection between your palm and the little triangle space at the
base of your spine. Stretch. Your eyes first follow your right hand.
f. Once your are fully extended, then rotate your waist further to the left, drawing your left hand back in a big circle. Watch your left
g. Then in a circular motion bring your left hand to your left ear. Your right hand is toward the front and turns palm up.
h. Then move your left hand forward and your right hand toward the rear, in opposite motion.
i. With right palm up continue to move your right arm rearward in a circle and repeat the movement. To change to the other side move like you would while you are doing the Taijiquan set to transition from brush left knee to brush right knee. Then repeat the qigong movement on the other side – mirror image.
Finally this brilliant, life changing set of movements has been put into words and posted on the internet. In Taiji on Maui’s classes we call this the “Basic Set” and it is the core group of movements to be learned by all students and the main practice for beginners. For years I wanted to write this down and now, come to find out, it has been done wonderfully for us. For more information on everything about “Dong Taiji” go to Chip Ellis’ excellent web site
For more information on various qigong forms that are a part of Taiji on Maui’s curriculum click here: Qigong Sets
Master Dong will be here Aug 6, 7 and 8th.
For three days Master Dong will be at the Pukalani Community center. As we have talked about in class, the best day for most of my students is Saturday morning form 9 to 12. This class will be the first and second sections of the long form.
Here are some Photos from last years workshop:
The deadline is now to sign up. I have already sent the following form to everyone but if you didn’t get the e-mail, here is another copy:
☯ Pukalani Community Center Taiji Workshop Registration ☯
August 5-7 , 2011
(Print Name: First, Last)
Phone numbers: Home: ________________________ Business/Cellular: _________________________
Email address: ______________________________ Mailing Address: ____________________________
Emergency contact name and phone number ___________________________________________________
Attending: ((( FINAL DEADLINE — JULY 26, 2011))))))
DATE FORMAT TIME AND FEE AMT PD
Friday – Aug 5 Weapons : 9a-11a – Sword ($45) ______
1p-3p – Knife ($45) ______
3:30p-5:30p – Short Form ($40) ______
Entire day ($130 includes lunch) ______
Saturday-Aug 6 Long Form: 9a-12n -Section 1 & 2 ($50) ______
(Lunch NOT provided) 3p-6p All Section (1,2 &3) ($50) ______
Entire day : $100 ______
Catered: Dinner $20 ______
Additional dinner guest(s): ($20 @) ______
Sunday: Aug 7 Advance Sets: 9a-12n Fast Set ( Fa Jin) ($55) ______
2p-5p Slow Set ( Kai He) ($55) ______
Entire day ($110 includes lunch)
DEADLINES (You attention and cooperation to this are appreciated):
• For the entire workshop, please pay $325 before July 4, 2011
• For payments received after July 4, 2010, the amount due is $340.00
• Dinner count and payments for Sat dinner by July 26, 2011
Total Enclosed: ________
Lunch is provided on Friday and Sunday for those participating in the entire workshop. Dinner will be
catered on Saturday evening (Catered dinner -additional fee) We will provide water on all 3 days.
A 3 break is scheduled on Saturday for participants to enjoy a drive down to the beach, sight see in the
upcountry area ( lavender farm, winery, Haleakala), pick up Maui items to take home, enjoy a massage or just
relax. There are restaurants or eateries within walking distance from Pukalani Community center such as
Serpico’s ( Pizza, Salads and Sandwiches), Pukalani Superette ( Bentos), Wei Wei (Chinese), Subways,
Foodland (Deli fare), Starbucks, Minute Stop ( Chicken, Sandwiches), Mc Donald’s & Pizza Hut ( take out
only) If you have a car – La Provence, Polli’s, Casanova’s, Rodeo General Store have wonderful lunches and
Friday – Lunch : Sandwiches ( Fish, Spinach Nut Burger or Turkey and Chips)
Saturday – Dinner Menu – to be advised
Sunday- Lunch: ( to be advised)
Please make checks payable to : Audrey Allencastre
Mail to : Dong Tai Chi Maui 286 Kolohala Drive Kula Hawaii 96790
OR e-mail me (firstname.lastname@example.org) if you have to sign up late and I’ll try to get you in touch with Geri or Audrey
"Tiger" from Dragon & Tiger Yiquan
“I don’t have time for Taiji!”
So many times, I have heard this, usually from “non believers”, but occasionally I myself am guilty of such thoughts.
Well now…… If you have been training with me, you have been exposed to a variety of Qigong and Taiji sets. It is important to keep in mind that eventually, as you assimilate the principles into your life, everything will be Taiji. Yet in the beginning, we all need some ‘forms’ to direct us in the Way.
This page is just a list of some of the forms that I have shown to my classes and some for advanced students. With so many options, it is easy to just pick one or more depending on your goals or time frame. All of my beginner students have been doing the first four or five on this list, and I consider these a “core group” of practices. Over time, I will show everyone all of these sets.
Now, I wouldn’t want anyone to get bored, so add the others in occasionally as you want to. There is always time to get in a quick “Soaring Crane” or some Zhan Zhuang practice anywhere any time.
Some of the Qigong and Taiji sets for beginner and advanced students
1.) “Wuji” a standing qigong for overall health, perform for one minute to as long as you wish!
2.) Dong Family “Warm up Qigong” strengthens the posture and opens the joints. Takes about 7 to 8 minutes to perform.
3.) Wudang Daoist Abdominal Breathing Qigong, five simple exercises that form the foundational skills for all qigong, taiji and meditation practice.
4.) Dong Family “Basic Qigong Set” builds and distributes qi through the whole body. Takes about 7 to 8 minutes to perform.
5.) Taiji Walking
6.) “Dong (Yang) Style Taijiquan” The first section of the long form of Taiji (Tai Chi). A total body and mind Qigong and martial art form. Takes about 6 minutes to perform.
7.) The Dong Family “Hard Qigong” A zhan zhuang practice that builds structural integrity in your physique. These ten postures can be done in as little as 5 to 10 minutes or as long as you wish.
8.) “Dong (Yang) Style Taijiquan” The second section of the long form of Taiji. Takes about 12 minutes to perform.
9.) “Soaring Crane 1” is a medical qigong set to strengthen your overall health. Takes about 5 minutes to perform. See video here: Soaring Crane with Master Dong
10.) “Tiger Mountain” AKA “Taiji Gong” an assemblage of some postures from Yang style Taiji set. Takes 5 to 10 minutes to perform. See video here: Tiger Mountain
11.) “Zhan Zhuang” or “Standing like a post qigong” Strengthens your stances and internal energy; I suggest just picking any of the postures from the Taiji form and stand still as long as you can comfortably. Take at least 2 to 10 minutes or as long as you wits to perform. See photos of Yang’s Taiji postures here: Yang Cheng Fu
12.) Yiquan Zhan Zhuang. Eight basic standing postures and a few other simple postures designed to open the hips and strengthen the legs and back and build structural integration into your physique Takes from 5 to 40 minutes to perform.
13.) “Dong Sitting Qigong, Long Form” From Master Dong Zeng Chen. A total mind and body Qigong for meditation, thrusting vessel, small circle qi and upper body strengthening. Takes about 30 to 40+ minutes.
14.) “Dong Sitting Qigong” From Master Dong Hu Ling. A simple sitting routine for the upper body qi, the mind and the eyes.
15.) Five Elements Qigong, Wu Xing Qigong is a nine form set that is a medical qigong toning the internal organs and meridians. See video here: Ziranmen Five Elements Qigong.
16.) Muscle and Tendon Changing Classics, Yi Jin Jing is one of the oldest known set of gigong, originally authored by the famous Da Mo.
17.) The Eight Brocades, Ba Duan Jin is another old classic set.
18.) Zi Fa Gong, spontaneous Qigong comes when you have figured out some of these basic sets then you let your qi body lead you to move or not to move.
19.) Wudang Daoist (Hun Yuan) Primordial Qigong, a new set I have been showing and will be writing out soon…
20.) Wudang Five Animal Forms, another new set I will be showing in 2012
Over time I will expose everyone to parts or all of these forms, just keep coming to class and reading online and most importantly: PRACTICE
Do some Qigong everyday! Keep it simple but……Do it!
Tung Hu Ling Photo from Chip Ellis web site
Taiji Gong… “Tiger Mountain”
This simple qigong can help form the foundation to high level Taiji skill.
Dong Hu Ling was my teacher’s father and the first Dong family member to carry on the family tradition started by his father, the famous Dong Ying Jie. Dong Hu Ling had two sons, Zeng Chen, and Kai Ying. Dong Hu Ling was a world-renowned Taiji master.
Master Dong’s first name, Hu translates to “Tiger” and his middle name, Ling translates to “Mountain”. This qigong exercise was conceived by Master Hu Ling and based on some common Taiji postures; designed to be done standing or sitting.
A student of Master Tung Kai Ying first taught this Qigong set to me. Sometimes referred to as “Taiji Gong”, most of us know it by Master Dong Hu Ling’s name, Tiger-Mountain.
Tiger Mountain is comprised of ten Taiji postures each repeated as you rotate your upper body from side to side while standing or sitting in one place and expanding and contracting as one would if actually performing the Taiji form. Alternate the hands and subtly sift your awareness to whichever hand is on the leading side.
Master created a little poem to remind practitioners of the postures and their sequence.
In the beginning
From the clouds
Heaven and Earth
Then the tiger
Brought the horse
To its knees
Between two peaks
And push, (and hold) to the end.
The corresponding Taiji postures are:
Fair Lady Works the Shuttles
White Crane Spreads its Wings
Parting the Wild Horses Mane
Brush Knee and Push
Twin Fists Strike the Ears
Hold the last push and then end as if doing the Taiji form.
This easy to remember, simple to practice, and enjoyable Qigong takes about only 5 to 15 minutes to do and can be done at any speed you wish. Initially, move slowly and smoothly (concentrating on perfecting you movements) while keeping your feet straight, but as you improve you can turn your feet slightly to get a bow stance and add some more speed and energy.
Advanced students can adapt this exercise into a high level skill. By learning to flow through the main Taiji stances as they turn from side to side. Turning from a bow stance and turn-into a side horse stance and then into a horse stance and then repeat as they turn out to the other side
Repeating: bow—side horse—horse—other side horse—other side bow
When transitioning through the different stances slightly turn the feet and sink down each time you move through the “horse stance” This method will totally rebuild your hip joint and help students “Open the Kwa”. Be sure to use proper Taoist breathing techniques, don’t force anything.
After you have mastered the timing and the flow and of course the softness, you can try it faster. Eventually adept students can learn to use to add in “Fa Jin” to their movements. If you can master turning through 5 different stances fluidly and then deliver quality Fa Jin strikes you you will have a tool to help you take your Taiji to the next level.
This simple, soft, easy, and basic qigong practice can also show you the way to high level form practice. Helping to build power and energy for your health and for powerful martial arts performance.
See the related video on the sidebar.