Qi Gong Therapeutic Exercise

Therapeutic Qigong (pronounced "chee gong") is a system of subtle exercises that stimulate and balance the flow of Qi, life force, or vital life energy, along acupuncture meridians (energy pathways). Qigong combines movement, meditation, and breath regulation to enhance all aspects of health and immune function. Qigong can be used by the healthy as well as the severely ill. It is one of the most broadly applicable systems of self-care in the world. In China, it is estimated that 200 million people practice Qigong everyday. Today, Qigong is becoming more and more popular in America. Therapeutic Qigong is not a religion. While some schools and types of Qigong do work on spiritual cultivation, this class will not. Dr. Hightower teaches therapeutic Qigong; we concern ourselves in this class with the systematic study of health and vital energy for the purpose of learning to regulate our own wellness. It is time that our technologically advanced medical system begins to recognize that awareness and self-empowerment are fundamental to human wellness. This is the core belief behind therapeutic Qigong as it is taught by Dr. Hightower in this class.

What is Qi?
"Qi" is the transcription of a Chinese ideogram which, like most Chinese ideograms, has several meanings. Qi means "gas", "air", "breath", "odor", and much more. It is a key concept of Chinese medicine and designates a subtle and important substance. In therapeutic Qigong, "Qi" stands for physiological activity and the functional vitality of the organism; therefore, it stands for life force or vital energy. Even without knowing the concept of Qi, it is likely you have already experienced it. For example, when you yawn, you may notice a kind of warmth or coolness flowing over the back to your head; sometimes you may get Goosebumps or tears in the eyes. A touch to the sole of the foot can have an effect on the whole body. You may have felt the presence of someone standing behind you before seeing them. All these are experiences of Qi. Acupuncture works by influencing the Qi at certain points on the body with a needle and subtle manual techniques. Other practices that have an effect on the flow and distribution of Qi include the use of herbs and other medicinal plants, spinal adjusting therapy which we call Chiropractic and the Chinese call Tui Na, meditative techniques and Qigong exercises.

What is Qi Gong?
"Gong" from the word "Qigong" has various meanings such as gain, achievement, performance, success, and efficiency. In an extended sense it means "ability" or "dexterity" acquired through time and effort-in a word, "practice." Gong designates abilities which are learned by bodily exercises, not only by intelligence and study. Many kinds of control of the body, such as dance, acrobatics and the skill of self-defense are cultivated through "Gong". We will concern ourselves here with the practice and regulation of our heath. So, Therapeutic Qigong can be understood as a set of exercises in Qi that combine movement, meditation and breath regulation to enhance the flow of Qi in the body with the goal of becoming healthier, more vital, more disease resistant. By practicing Qigong, we will learn to regulate the level of Qi in our body by ourselves. This will allow us to gain a deeper understanding of our health and, with practice, we can learn to prolong and improve the quality of our lives.

Does Qi exist?
Western science increasingly recognizes the electrical or energetic aspect of the human body. One definition of Qi is bioelectricity; the absence of bioelectricity is defined as clinical death. That bioelectricity exists is indisputable: energy, carried over the nervous system, moves our muscles and regulates the function of our

organs. The unimpeded flow of electrical energy over the spinal column is of critical importance to health and is maintained through chiropractic adjustments. Therapeutic Qigong takes bioelectricity a step farther by recognizing another non-spinal path of electrical conductivity in the body. Qi channels, generally known as meridians, connect specific places of the body and lead to internal organs. The meridians are named after the respective organs, as in the liver-meridian, heartmeridian, and so on. Other channels connect meridians with one another and do not necessarily lead to organs. Through the practice of Qigong exercises, we have located many Qi centers and Qi channels in the human body. In addition, there are many places, mostly on meridians, at which Qi "enters and leaves" the body, and where the Qi can be influenced by external and internal forces. There is a continual energy exchange between our body (the microcosm) and nature (the macrocosm). Thus Qi is in constant movement in our bodies, both in the microcosm and the macrocosm.

Qi Center (Dan Tian)

The center of our physical and energetic body is called Dan Tian in Chinese. Generally it is a field located about 3 centimeters below the navel. It is a field where Qi is collected, and it is where you concentrate your attention when you are practicing Qigong. From the beginning to the end of your Qigong exercise, you may experience a warm feeling in the Qi center and sometimes you can feel energy moving slowly in that area.

Qi, Body, Mind, Health and illness

When the Qi is in harmony, you are healthy. Because of the stress from daily life (i.e.. poor diet, lack of rest, etc.) or due to inherited weakness, Qi can fall into disorder. A bad Qi condition ultimately leads to visceral or organic changes. This is how illness arise. Thus the goal of Therapeutic Qigong is to heal the preliminary stage of an illness. Through practice you will learn to recognize Qi disturbances and how to bring a disturbed Qi condition back into harmony. Therapeutic Qigong recognizes the unity of body and mind. It is true mind/body medicine. Qi influences the body and mind and in turn is influenced by them. This can be illustrated as Body + QI + Mind/Psyche = Whole Person. When mental or emotional burdens such as sadness, annoyance, stress, or anxiety appear the Qi harmony is disturbed. As a result, psychosomatic symptoms such as pain, tension, or peptic ulcers appear in the body. If the body is burdened by physical work, poor nutrition and posture or even injuries, the Qi is harmed. Not only do tiredness and physical complaints arise, but so do mental and spiritual impairments such as nervousness, feverish activity, irritability, and other psychic manifestations of illness. Qi is like water in a basin. if the basin is full you are healthy. The consumption of energy through physical or mental burdens is like water flowing out of the basin. When the Qi is no longer sufficiently present, health deteriorates and you become susceptible to illness. In order to remain well, as much water must flow in as flows out. A balanced proportion must always remain. You can replenish the Qi with a healthy diet, physical activities, and Therapeutic Qigong exercises.

Physiological Mechanisms of Qigong Practice

Therapeutic Qigong initiates the "relaxation response" which decreases the sympathetic function of the autonomic nervous system (triggered by any form of mental focus that frees the mind from its many distractions). This decreases heart rate and blood pressure, dilates the blood capillaries, and optimizes the delivery of oxygen to the tissues.

Therapeutic Qigong alters the neurochemistry profile (neurotransmitters, also called information molecules, bind with receptor sites on tissue, "enzyme", immune, and other cells to excite or inhibit their function) moderating pain, depression, and other addictive cravings, as well as optimizing immune capability. Therapeutic Qigong enhances the efficiency of the immune system through increased rate and flow of the lymphatic fluid. Therapeutic Qigong improves resistance to disease and infection by accelerating the elimination of toxic metabolites (metabolic by-products) from the interstitial spaces in the tissues, organs, and glands through the lymphatic system. Therapeutic Qi gong increases the efficiency of cell metabolism and tissue regeneration through increased circulation of oxygen and nutrient-rich blood to the brain, organs, and tissues. Therapeutic Qi gong coordinates right/left brain hemisphere balance promotions of deeper sleep, reduced anxiety, and greater mental clarity. Therapeutic Qigong induces alpha and, in some cases, theta brain waves which reduce heart rate and blood pressure, facilitating relaxation, mental focus and even cognitive function. This optimizes the body's selfregulative mechanisms by decreasing the activity of the sympathetic nervous system. Therapeutic Qigong moderates the function of the hypothalamus, pituitary, and pineal glands, as well as enhancing the cerebrospinal system of the brain and spinal cord, which mediates pain and mood and potentates immune functions.

Conditions benefited by Qigong

Qigong has been shown to be effective in helping resolve digestive problems, asthma, arthritis, insomnia, pain, depression, and anxiety, as well as helping cancer, coronary heart disease, hypertension, chronic obstructive pulmonary diseases (emphysema, etc.) and cases HIV/AIDS. Both sick people and healthy people can get benefits by Qi Gong exercises.

Qi Gong Self Healing

The following is a good set of introductory exercises to help you begin to learn the art of Qi Gong. There are many schools and many forms for these exercises. The exact specifics of how you practice and when you practice are not nearly as important, in my opinion, as that you practice. Endeavor to make time in your day for some for of quiet, meditative introspection. This period allows our central nervous system time to relax and rest. The importance of meditative practice of some type can not be overstated. All great spiritual traditions place importance on a daily period of inner stillness. In my opinion, this period allows us to develop a mechanism for listening to our bodies and for correcting pathology earlier in the process, usually before symptoms develop. It allows us to hear more clearly the still, small voice of God that dwells at the center of our being. Level I Daily Practice: 1) Begin by stretching in the bed. 2) Roll to the floor on hands and knees. Begin to breathe deeply. As you inhale drop the belly and raise the chin. As you exhale drop the chin and raise the spine, stretching like a cat. 3) Continuing this pattern of timed respiration begin on the exhale, to rock back until the rump meets the heels. On the inhale sweep the nose along the floor and finish with the chin raised like above. 4) Back to hands and knee position. Raise the opposite arm and leg stretching them as far as you can. Alternate position. 5) Do 10 to 20 push-ups. Two sets if possible.

6) Roll on the back and do 20 to 50 crunch sit-ups. Two sets if possible. 7) Stretch flat on your back in the corpse pose. Take 6 to 12 deep diaphragmatic breaths focusing on maximal distention of the diaphragm. 8) Rise to standing. Be careful to transition slowly to a standing position. 9) Assume horse stance, feet shoulder width ~, shoulders down and back away from the ears. Knees bent, tongue touches the palate at the back of the teeth. Take a moment to listen to you body in this position. 10) Begin ball rolling. On the inhale the hands move up to the level of the solar plexus, the middle dan tien. Rotate the hands and on the exhale, push back down towards the navel. Squeeze the muscles of the urogenital diaphragm as you exhale. Repeat 10 to 20 respirations. 11) Assume horse stance. Take a moment to listen to you body in this position. 12) Ball rolling overhead. On the inhale, the hands roll up to the level of the eyes, roll and push up to overhead1 ending the inhale at the peak of your reach. Exhale bringing the chi energy back down to the eyes, rotate again and push down to the tan tien as you squeeze the muscles of the urogenital diaphragm. Repeat 10 to 20 respirations. 13) Assume a standing posture. Stand in horse stance arms down to the side palms flat to the floor as if you are standing in waist deep water. Feel grounded in this pose and notice the stillness as it stands in sharp contrast to the previous movement. 14) Bird Flying. On the inhale raise the arms out to the sides, like the wings of a bird, up to shoulder height and back down on exhale. Feel the chi energy in your core rising and falling with your breath. 15) Standing meditation. Prayer posture, hands at the heart. Hold thoughts of gratitude and love. When you feel them warm your heart, release them and stand in the silence. 16) End with a brief chi massage. Rub the hands together vigorously until warm. Stroke lightly, 2-3 inches away from the body over any areas that are constricted. 17) Think of your goals for the day, reflect on the fact that they are coming to fruition with perfect intention. Have a great day!

Qi Gong Healing Sounds

Begin with 6 cleansing breaths; breathe in the nose and out of the mouth. As your breathe in, pull your hands back to the chest and spread them apart, as if opening the chest cavity. Bend forward as you let out the breath and extend the closed hands out. Roll the shoulders at completion of the 6 breaths. Now you are ready to begin with the first organ exercise. 1) liver/gall bladder: color is green and the sound is "shu". This one is easy, all you do is bend both elbows at the waist and as you bend over, say "shu" and push both elbows into the liver area squeezing old stagnant chi from the liver so new fresh chi can enter. This exercise, like all of them, can be repeated as many times as needed to help heal the organ. The liver is our most important organ of detoxification so repeat it 9 - 12 times if you have problems associated with toxicity; i.e., bad breath, smelly feet, body odor, or skin eruptions. Time for 3 cleansing breaths and remember to roll your shoulders. This relaxes the neck and back muscles. 2) heart/small intestine: color is red and the sound is "heu", which sounds like "hey you". Inhale and raise the hands in a "stick 'em up" position at 90 degrees, at the end of the inhale, squat down with, elbows bent, hands closed and out to the side. Begin to make the healing sound as you stand up you start saying "hey you" and extend the sound and exhale as you straighten the hands above the head. Do this 3 times, more if cardiovascular

health is a problem. OK, time for 3 cleansing breaths again. Roll the shoulders. Now you are ready for the next organ exercise. 3) triple warmer/pericardium: no color or all colors and the sound is "see". This one activates all of the organs and it is easy to do. All you do is place (not touching) the palms of both hands, one over the other with palms facing the body, over your lower Dan Tian area as you say, "see" and hold this sound as you exhale. Posture erect, exhaling from the lower Dan Tien. 4) stomach/spleen/pancreas: color is yellow and the sound is "who". With both elbows bent and with hand raised to 90 degrees, palms closed and out to the side of the body, twist the upper body to the left. Begin making the healing sound saying 11who" while your are turning back to the center; do this about 3 times. OK, time for 3 cleansing breaths again. Roll the shoulders. Now you are ready for the next organ exercise. 5) lungs/large intestines: color is white and the sound is "see-ahh". This is like the cleansing breath exercise except, as you breathe out you open the hands and bend at the waist as you say "see-ahh" forcefully. Feel it rattle in the lungs. Do this about 3 times, more if lung health is a problem. OK, time for 3 cleansing breaths again. Roll the shoulders. Now you are ready for the next organ exercise. 6) kidney/bladder: color is navy blue-black and the sound is "cher-rou-eee". This is another easy one, you rub your lower back over the kidney area as you take a big breath, stop rubbing and stand up, as you stand up, start saying "cher-rou-eee" and extend this sound a long time. Hands are at your sides, hanging down, opened and relaxed. OK, last time for 3 cleansing breaths. Notes: Try to feel the vibration in the organ being stimulated. Relax and enjoy the sensation. In our group we practice the sounds loudly with gusto to enjoy the benefit of our group exercises. When alone or at work, they can be said softly or can even just held as a thought and one will benefit from the exercises.

Qi Gong Eye Exercise

The eyes are the openings to the liver, which is to say that the color and puffiness of the eyes and the skin around the eyes are indicative of the health of the liver. People who suffer from eye problems usually suffer from liver disorders and vice-versa. Also, anger is a symptom of liver dysfunction in Qi Gong theory. By this way of thinking, people who use their eyes too much may become habitually angry. The Internal Exercises for the eyes will strengthen both the eyes and the liver and may help disorders such as cataracts, astigmatism, nearsightedness, glaucoma, and liver problems. The eyes, specifically the eye movements, are indicative of an individual's intelligence. People who are clever have large eye movements and are always exploring their environment. Slow eye movement or a lack of eye movement indicates mental sluggishness, which may also be helped through stimulation of the eyes. Poor blood circulation, indicated by dark circles under the eyes, can also be helped by doing the Eye Exercises. Poor blood circulation results from long periods of inactivity, such as those spent in front of a computer or a television set. Often the first signs of sluggish circulation are chilly sensations. This happens when the body temperature rises above room temperature, causing the surroundings to be cooler than the body. Like car engines, our bodies need cool liquids to circulate through them and remove heat. If circulation is sluggish, body temperature goes up. The eye exercises, along with other Qi Gong exercises. are helpful in improving circulation and overall health. Doing the Eye Exercise can also help bags or puffiness under the eyes which indicate water retention or bad metabolism. 1. Place thumbs on rim of the eye sockets at the upper inside corner of the eyes. There is a slight depression in the bone at the correct point. Those points are designated by the letter A in figure 55a. Press in deeply. Any pain indicated some blockage. Then massage the points for a count of 10. Release. Repeat for a total of 3 times.

2. Next, place index fingers in the small depressions at the middle of the lower eye sockets points designated by B. Press in deeply on the rims, not cheekbones. Massage for a count of 10. Release. Then repeat for a total of 3 times. 3. Then, place index fingers on lower eye socket 1/4 of the distance from the outside corners of the eyes. (Look for letter C in figure 55d.) Press and massage for a count of 10. Release. Repeat for a total of 3 times. 4. Place middle fingers on top of eye sockets about 1/3 of the distance from the outside corners of the eyes. (Look for letter D.) Press and massage for a count of 10. Release. Repeat for a total of 3 times. 5. Place middle fingers on the temples by coming out from the end of the eyebrows and locating soft depressions on the sides of the head (point E). Press and massage for a count of 10. Release. Repeat for a total of 3 times. 6. Pairing. Rub hands together briskly until they are quite warm. Cup the hands over both eyes, fingers slightly crossed, right over left. Do not press the eyes. Hold for a count of 10. Then repeat for a total of 3 times, always feeling the warmth entering into the eyes from the hands. 7. Then rub eyes lightly with three middle fingers Rub the bones around the eyes in a circular motion, starting from the inside corner of each eye next to the nose. Rub up the bridge of the nose, across the eyebrows, towards the temples, down and back around the lower rims of the eye sockets to the nose again. Do this 10 times. Pause. Repeat for a total of 3 cycles. Note A: Rubbing in the opposite direction will weaken the eye muscles and may cause wrinkles to appear. Always use a natural, healing cream as a lubricant. Note B: For cataract or glaucoma, practice the first seven eye exercises up to 20 minutes daily. Whenever your eyes are tired, do the Eye Exercises, as they will completely revitalize your entire body in minutes. It is good to do them in conjunction with exercises which strengthen the liver. Remember: The Healing sound for the liver is "shu" and the color is bile green. Note C: Once you have located the painful points, it is not necessary to continue pressing hard on these points. When you are doing the Eye Exercises, even a very light touching of the points will accomplish the purpose of the exercise, which is to restore normal vision. One may also practice additional exercises which will strengthen the eyes and the muscles surrounding them. 1.Begin by keeping the head straight, but with the eyes first looking up toward the ceiling and then down at the floor. Repeat this motion several times. The eyes should always move slowly and with deliberation 2. Next, look to either side of the head. 3. Then look up and down into the opposite corners of the eyes. 4.Then rotate the eyes first in a clockwise direction, then in a counterclockwise direction. This will take about ten minutes to perform when done slowly. 5. Always follow these eye movements with a rubbing of the hands and pressing of the palms onto the eyes to bring heat and energy into them. Bear in mind that these eye exercises are part of a complete system of self-healing Qi Gong. Benefits will be derived from regular practice of the Eye Exercises. For maximum health improvement and maintenance a total approach to balancing the mind/body and spirit should be undertaken.

Qi Gong Nose Exercise

The nose is the opening to the lungs. Symptoms such as allergies, runny nose, and blocked sinuses are the manifestations of weakness within the lungs. To strengthen the lungs, one should perform the Crane Exercise, which directs the flow of energy that helps restore any degenerative conditions within the pulmonary system. We can also help keep the lungs strong, as well as keep the sinuses healthy, by stimulating certain points around the nose. These are spots which open up into the meridians that supply the nose and surrounding areas with energy. By pressing these points, we insure a continual flow of energy through the nasal and sinus passages. The exercise can be done several times throughout the day, as many times as necessary to help correct sinus or nasal problems. But if time does not allow it, doing the exercise once, after the Eye Exercise, with the aid of a healing herbal cream will suffice. 1. Using the tip of the index or the second fingers of each hand, press down with heavy pressure on the three points as described below. 2. Begin at the base of the nose and press these points for about ten seconds. Then rub the base of the nose, at these same points, for about ten seconds. 3. Next, press the points midway up on either side of the nose for about ten seconds. Then rub briskly, again for about ten seconds. 4. Press the point midway between the eyebrows (the third eye) with both fingers. Then rub briskly. 5. Repeat this progression three times, always beginning with the lower points and ending by pressing the point corresponding to the third eye. 6. Next, rub in a continual flowing motion, starting at the lowest point, passing throughout the second and third points, then continuing up through the middle of the forehead and ending near the hair line. Repeat this movement three times. Another highly recommended technique for correcting a history of sinus problems is nasal irrigation. In this technique, sterile saline solution is poured into one nostril and out the other. The best tool for nasal irrigation is the neti pot mixed with sea salt and pure, distilled water. In the absence of a neti pot, use sterile contact lens solution and widen the hole so it will not spray as forcefully. The value of nasal irrigation as an alternative to sinus medication can not be overstated.