LNGE

40064 TWU Assessment 1- Instructions Duan Gerussi S0291587

Pushing Hands Ch’i Kung

Introduction

Ch’i Kung is a system of breathing developed in ancient China as an integral part of
the martial arts, allowing practitioners to tap into previously unknown energy, giving
them unrivalled strength, stamina and agility. Ch’i refers to the primal energy carried
by the air one inhales with each breath- what might be more tangibly alluded to as
negative ions in the atmosphere. Kung represents the discipline required to devote
endless hours and energy to the acquisition of skill. So, Ch’i Kung is the mastery of
breath control, and the cultivation of inner strength. Today, Ch’i Kung is practiced all
over the world by people of all ages, not just among martial artists. The benefits
include improved circulation, increased lung capacity, together with enhanced mental
acuity, well-being and longevity. These are achieved through the regular practice of
controlled breathing exercises such as ‘Pushing Hands’, a Chinese isometrics Ch’i
Kung form. This yang, or hard, form can be completed in three to ten minutes. It also
develops physical strength, as is evident in the sinewy musculature and imposing
physiques of the sculptures of temple guardians.

TEMPLE GUARDIAN, NARA, JAPAN (Gerussi, D. 2002)

LNGE 40064 TWU Assessment 1- Instructions Duan Gerussi S0291587

Materials: Clothing and Environment

To enjoy the full benefits of this exercise, it is necessary to perform it in a natural
environment wearing loose fitting clothes made of natural fibre. Static energy can be
generated in synthetic materials, repelling desirable negative ions in the atmosphere.
Places which have the greatest abundance of negative ions include waterfalls, misty
forests, shorelines, and on damp grass. A position with a commanding view that
allows one to focus on a distant point will allow the eye muscles to relax during the
exercise.

Method

The idea is to push as slowly, and as hard as possible. First, assume the horse-riding
stance, as low as your strength and flexibility allow. When the thighs are parallel to
the floor it is possible for adepts to balance an egg at the top of each one! Elbows
should be back high and tight. It is important to move through the full extension of the
arm muscles just before the conclusion of each breath. Movement is slow, steady and
precise, accompanied by slow controlled exhalation through the mouth, and
consuming all conscious attention and physical strength. In effect, the force one is
pushing against is imagined, so the harder one pushes, the stronger one’s mental focus
becomes!

Hints


• Do not perform when intoxicated, dehydrated, or on strong medication
• Do not perform in areas of inadequate ventilation or polluted air
• Smokers should quit before attempting

 LNGE 40064 TWU Assessment 1- Instructions Duan Gerussi S0291587

Pushing Hands Ch’i Kung Form

Stillness Movement
INHALE DEEPLY AND QUICKLY EXHALE SLOWLY
Through the nose Through the mouth

1) Assume horse stance and focal point

2) Push both palms to the front
Relax, turning wrists upwards
Pull both fists back
Relax in horse stance (1)
3) Push left palm to the left side
Relax, turning wrist upwards
Pull left fist back
Relax in horse stance (1)
4) Push right palm to the right side
Relax, turning wrist upwards
Pull right fist back
Relax in horse stance (1)
5) Push both palms out to both sides
Relax, turning wrists upwards
Pull both fists back
Relax in horse stance (1)
6) Push both palms upwards, fingers inward
Relax, turning wrists
Pull both fists back down
Relax in horse stance (1)
7) Push both palms down, fingers inward
Relax, turning wrists
Pull both fists back up
Relax in horse stance (1)
8) Push left palm to the front
Relax
9) Push right palm to the front, pulling left fist
Relax
10) Push left palm to the front, pulling right fist
Relax
11) Push right palm to the front, pulling left fist
Relax
12) Repeat three times quickly
Relax
Pull left fist back
Relax in horse stance (1)
13) Push both palms inwards together
14) Relax in horse stance

15) Bow at conclusion

LNGE 40064 TWU Assessment 1- Instructions Duan Gerussi S0291587

In Pictures

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