Archive for the ‘Dong’ Tag

Taiji Gong   Leave a comment

peacock

 

In the beginning:
The peacock spread his tail and pushed away the fairy crane, hands moving like clouds he strikes the tiger and parts the wild horses mane. Then the fair maiden saw the golden rooster bend his bow and shoot the tiger and carry the tiger back to the mountain.

Just a little Chinese poem to remember Dong Zeng Chen’s “Taiji Gong”

Peacock spreads his tail (Ward off)
Push
Fairy crane (White crane spreads it wings)
Move hands like clouds
Strike the tiger
Parting the wild horses mane
Fair maiden works at the shuttles
Bend bow and shoot tiger
Carry tiger, return to mountain

 

This poem helps to remember the Taiji forms repeated in the Taiji Gong Qigong. These nine movments capture the spirit of Taiji; this can be enjoyed sitting or standing. Warm-up,,,,start with zhan zhaung training, wuji. Then repeat each move left and right three, five or seven times each.

Sifu’s father also had a “Taiji gong” we’ve been doing for many years. See “Tiger Mountain”

 

Copyright Cory Williams 2016

Taiji on Maui’s Taoist Taiji Kung Fu Day Camp 2014   3 comments

Take your body where your spirit wants to go!

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Come and join us at the edge of the forest, upon a sacred mountain, for an amazing week of meditation, qigong, Taijiquan, and Kung Fu.
Taiji on Maui is offering a rare opportunity to immerse yourself in the Taiji way of life with someone that loves you. Join us and reconnect to your true self, learn and practice Taoist methods to better yourself and your life. Relax at a deep level, rejuvenate your spirit. Take time for reflection, gain clarity on your life path, find meaning beyond material concerns, connect with nature, heal, contemplate, grow.

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We will be at Giggle Hill (map) in Haiku from 7:30 AM until 5:30 PM for eight days, this is a beautiful park with lots of trees and wonderful grass. We take a relaxed pace with frequent breaks and enjoy ourselves. There is ample shade, tables and water available and there are great restaurants 5 minutes away in Haiku or Makawao.

Come for any or all of the camp. Anyone and everyone is welcome!
From Saturday March 29 through Saturday April 5, we will be going through my current curriculum. Many of you know some or all of these forms and especially if you do not (you need to start somewhere and beginners are welcome here!), we invite you to join us for eight days of practice and training. We know this is late notice, but change has a way of “changing” things… who knew. For whatever reason, at this time, Taiji on Maui decided to open up the inner workings of this lifestyle for all.

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Born out of the many workshops and camps I have attended, sponsored, loved, and always yearn for still; I have created a lifestyle that is like a perpetual Taiji camp. The lesson I have learned here is, there is nothing like total immersion and focused practice for maximum results. Additionally, for eight days every year, I dedicate myself to practicing in this totally immersed way. The difference now is, instead of attending a camp, or doing my usual sequestered practice, I am inviting anyone that wishes to learn to join me.

And so, if you have a few days between these dates, and want to know what it’s like to live like a like Taoist monk…

Come and join us for:

Sixty four hours of practice and training,
Eight days,
Eight hours each day
Eight different standing qigong forms
Six different Taiji & Kung Fu forms
Two meditations each day
One awesome week
Zero requirement to pay.

Taiji & Kung Fu forms:

Qigong Forms:

Sitting Qigong:

  • From Dong Zeng Chen and Tung Hu Ling
  • Sheng Zhen “Kwan Yin” 
  • Wudang San Feng

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Schedule:
All sessions will be at Giggle Hill (Fourth Marine Div. Park) in Haiku on Maui. I know it rains sometimes, but that will not stop me. There are shelters and there is always practice to do. The following schedule is a rough outline of the curriculum, for example, all the qigong forms will be rotated as appropriate. There is aways randomness in Tao! Where there is a specific focus to a session, I have listed such below but there will be a continuos opportunity to explore anything we wish to at any time … So it is all very Taoist.

Meditations are the first and last thing each day; the time may vary or include other activities. Practice and training sessions start at 8:30 AM and 1:30 PM with a two hour break. Each session starts with related qigong, then we progress to Taiji and Kung Fu. There will be exploration and explanation of applications and plenty of time for “push hands” practice. Saturday night, April 5th we are having a pot luck dinner at the park. We hope to see you there!
The times for all sessions are:

  • 7:30 to 8:30 Meditation
  • 8:30 to 11:30 Practice and Training
  • 11:30 to 1:30 Break for lunch
  • 1:30 to 4:30 Practice and Training
  • 4:30 to 5:30 Meditation

Starting March 29

  • Saturday: Wudang Long Form Taiji \\\ Wudang Tai Yi Kung Fu
  • Sunday: Hao Style \\\ Dong (Yang) Style Long Form
  • Monday: Yang Style Sword \\\ Dong Family (fast) Set
  • Tuesday: Dong Long Form \\\ Dong Family Set
  • Wednesday: Wudang Long Form \\\ Wudang Tai Yi
  • Thursday: Sword \\\ Hao Style
  • Friday: Qigong only \\\ Dong Long Form
  • Saturday: All forms \\\ All forms \\\ Ending Dinner

Copyright Cory Williams 2014

Yang Style Sword at Chinese New Year 2014   1 comment

 

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Aloha, and Happy New Year.

Thank you all for coming to the huge celebration at the Maui Mall!  It was the best ever, and I was honored to be the first person on stage (for the fourth time) again this year.  I demonstrated four forms, starting with Zi Fa Gong (spontaneous qigong), then the Wudang Kung Fu Taiyi Wuxing Quan (Five element fist), Wudang 108 Long Form Taijiquan, and finally, Yang Style Sword.  It was a blessing to have some friends take great photos and we thought we would share them with the universe…

We are also announcing a new Yang Style Sword class on Thursday mornings in Haiku.

Click on the photos to see larger images, Thank you to Phil Sabado, Pam Kesler, and Wanda Russell for the photos.

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Yang Style Sword
1. Prepare
2. Opening
3. Circle the Moon with Three Rings
4. Big Dipper
5. Swallow Skims the Water
6. Block and Sweep, Right
7. Block and Sweep, Left
8. Little Dipper
9. Swallow Returns to its Nest
10. Agile Cat Seizes the Mouse
11. Phoenix Lifts its Head
12. Wasp Enters the Cave
13. Phoenix Opens its Right Wing
14. Little Dipper
15. Phoenix Opens its Left Wing
16. Casting the Fishing Rod
17. Poking the Grass to Seek the Snake, One
18. Poking the Grass to Seek the Snake, Two
19. Poking the Grass to Seek the Snake, Three
20. Embracing the Moon
21. Birds Lodging in the Forest
22. Black Dragon Swings its Tail
23. Dragon comes out of the Water
24. Lotus Swirls Around in the Wind
25. Lion Shakes its Head, Left
26. Lion Shakes its Head, Right
27. Tiger Covers its Head
28. Mustang Jumps the Ravine
29. Reining in the Stallion
30. Compass
31. Dusting in the Wind, One
32. Dusting in the Wind, Two
33. Dusting in the Wind, Three
34. Pushing the Canoe with the Current
35. Shooting Star Chases the Moon
36. Heavenly Steed Flies Over the Waterfall
37. Lifting up the Curtain
38. Left Cart Wheel
39. Right Cart Wheel
40. Swallow Carries Pieces of Earth in its Beak
41. Roc Extends its Wings
42. Fishing for the Moon at the Sea Bottom
43. Naza Explores the Sea Bottom
44. Rhinoceros Looks at the Moon
45. Shooting the Wild Goose
46. Green Dragon Shows its Claws
47. Phoenix Opens Both its Wings
48. Step Over and Block Up, Left
49. Step Over and Block Up, Right
50. Shooting the Wild Goose
51. White Ape Presents the Fruit
52. Falling Flowers, One
53. Falling Flowers, Two
54. Falling Flowers, Three
55. Falling Flowers, Four
56. Falling Flowers, Five
57. Fair Lady Works at Shuttles
58. White Tiger Swings its Tail
59. Tiger Covers its Head
60. Fish Jumps Over the Dragon Gate
61. Black Dragon Twists Around the Pole, Left
62. Black Dragon Twists Around the Pole, Right
63. Fairy Points the Way
64. An Incense for Heaven
65. Plum Flowers Being Swept by the Wind
66. Presenting the Tablet
67. Return the Sword to its Original Position

Copyright Cory Williams 2014

Grandmaster Dong on Maui   1 comment

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Master Dong’s workshop in Kula is one month away! Don’t miss another chance to train with my teacher! Grandmaster Dong is a living legend, come and support him and our lineage and receive the best Taiji training you can get.

It is time to make sure you have signed up and pay as soon as possible… Saturday is the day for most of my Students, as we will be working on the long form. Friday we do weapons and Sunday we do advanced forms like Hao style, the Dong Family set, and the Fast set.  If you want to attend Sunday, talk to Cory (344-2532) mauitaoist@gmail.com

Here is the registration form for the workshop:

Workshop
October 12, 2013
KULA COMMUNITY CENTER 9:00 a.m -11:30 a.m.
2:00p – 4:30 p.m.

For more information call Joy at 808 573-8384

Cost for Saturday’s sessions:  Morning Session =  $65 Afternoon session = $65
Full Day (2 sessions + lunch from Kula Bistro) = $125

☯Kula Community Center Taiji Workshop Registration October 11-13, 2013

Name: ___________________________________________Phone # ( home/cell) ___________________

Email address: ______________________________Emergency contact: __________________________

Attending: ((( FINAL DEADLINE — Oct 1, 2013))))))

DATE
Friday -11Oct

Saturday-12 Oct

Sunday – 13 Oct

Friday 11 Oct.    TIME AND FEE
1:30p-3:00p Advance Sword Set ( $70)

3:15p-4:45p Advance Knife Set ( $70)

Both weapons classes $130

Saturday 12 Oct.

9:00a-11:30a Long Form ( $65) ________________                                        

2:00p-4:30p Long Form ($65) ________________

Both classes : $125.00 includes lunch from Kula Bistro ________________

Catered: Dinner $20 ________________

Additional dinner guest(s): ($20 @) ________________

Sunday 13 Oct.  Advanced forms. different schedule than Saturday

Lunch is provided on Saturday 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 2.5 hour 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.

Menu:
Saturday – lunch – we will email you your choices ( from Kula Bistro- salad or sandwiches) Saturday – Dinner Menu – to be advised ( catered)

I hope to see you there!  Call Joy (808 573-8384) to get the address to mail in your checks.

Posted September 13, 2013 by The Maui Taoist in Dong Forms, News and Events

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Dong Family Qigong Set   Leave a comment

Dong Zeng Chen showing "Single Whip"

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.

Shifu Dong told me once; that his grandfather did the “Hard Qigong” set, and his father created the Taiji Gong, “Tiger Mountain” (both sets are still part of our training ) and he created this set I think of as the, “Dong Family Basic Qigong Set.” These are the three basic standing qigong sets , but we all started with this one!

Hat tip to Chip Ellis for transcribing all of this.

Dong Family Practice Aids
Warm Up and Qigong
From Dong Zeng Chen’s Practice
March, 2004
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.
WARM-UP

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.
QIGONG MOVEMENTS
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
“hay” again.
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
circular motion.
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
head.
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
hand.
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

Posted September 30, 2011 by The Maui Taoist in Dong Forms, Qigong

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Master Dong Zeng Chen On Maui   2 comments

Master Dong will be here Aug 6, 7 and 8th.

Reminder….

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
Name: _________________________________________
(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
more.
Menu:
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 (corygw57@yahoo.com)  if you have to sign up late and I’ll try to get you in touch with Geri or Audrey

Posted July 28, 2011 by The Maui Taoist in News and Events

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Qigong & Taiji Sets for All Students   1 comment

"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!