Chiball Energy Moves Tai Chi Manual

Harmony • Balance • Wellbeing
Sp
a Series
Energy Moves
Tai-Chi
Movement Notes
www.chiball.com
ChiBall™
ChiBall Energy Moves
Tai Chi - Qi Gong
Acknowledgements
Choreography adapted by ChiBall Global Master Trainer Lynley Gladdis
Original Photography Justin Parker
Original Music composed for ChiBall from the album Breathe
Cover Designs by Lauren Bezzina
Filmed and Edited by Justin Parker
Edited by Russ Colbourne
Executive Producer Maria-Ann Camilleri
Produced by FatCity Digital Media
© 2011 ChiBall Education Pty Ltd
© ChiBall Education Pty Ltd 2011 1 ChiBall Energy Moves v 2.01

Contents
Contents ............................................................................................................................................................ 2
The Wood Element - Tai Chi - Qi Gong............................................................................................................. 6
Qi Gong .......................................................................................................................................................... 7
Tai Chi ............................................................................................................................................................ 7
The Essence of Qi Gong ................................................................................................................................... 8
Breathing for Qi Gong practise ...................................................................................................................... 8
Basic Stance .................................................................................................................................................. 8
Posture ........................................................................................................................................................... 9
Awareness of Chi ......................................................................................................................................... 10
The Essence of Tai Chi ................................................................................................................................... 11
Principles of Tai Chi Practice ....................................................................................................................... 13
Principles of Tai Chi Breathing ..................................................................................................................... 14
Tai Chi Qigong Shibashi 18 Form ................................................................................................................... 15
Warm up exercises ...................................................................................................................................... 15
Opening position (Wu Chi) ........................................................................................................................... 17
Commencing Form ....................................................................................................................................... 18
Opening the Chest ....................................................................................................................................... 19
Dancing With the Rainbow ........................................................................................................................... 20
Separating the Clouds .................................................................................................................................. 21
Rolling Arms ................................................................................................................................................. 22
Rowing the Boat ........................................................................................................................................... 23
Presenting the Ball ....................................................................................................................................... 24
Carrying the Moon ........................................................................................................................................ 25
Turning the Waist to Push Palms ................................................................................................................. 26
Waving Hands in the Clouds ........................................................................................................................ 27
Scooping the Sea and Look to the Sky ........................................................................................................ 28
Playing with Waves ...................................................................................................................................... 29
Spread the Wings ......................................................................................................................................... 30
Fist Punching ............................................................................................................................................... 31
Wild Goose Spreads its Wings..................................................................................................................... 32
Rotating Like a Wheel .................................................................................................................................. 33
Marching While Bouncing the Ball ............................................................................................................... 34
Calming and Returning the Chi .................................................................................................................... 35
Further Reading and Reference ...................................................................................................................... 36

Teacher Training Welcome Message
Welcome to the ChiBall Energy Moves Tai Chi teacher training course. Created in Australia, in 1997, ChiBall
has been designed to provide an exercise programme that promotes balance and wellbeing to people who
value healthy lifestyles and personal development. ChiBall promotes a complementary approach to health
and wellbeing by integrating the philosophy of traditional Chinese medicine (TCM) with intelligent exercise,
meditations and the movement disciplines of Tai Chi – Qi Gong, Yoga, ChiBall Dance, Pilates and ChiBall
Release practiced to music with a ChiBall.
Based on traditional Chinese medicine and colour and aromatherapy, ChiBall is a unique system of
rehabilitation, healing and a great group exercise. ChiBall also offers specific modality Courses that drill
down into advanced competencies of each of the disciplines of Tai Chi – Qi Gong, ChiBall Dance, Yoga,
Pilates, ChiBall Release (The Principles of Feldenkrais) and Deep relaxation and Meditation.
We develop these specific programmes based on the philosophy of TCM and the Yin Yang energy cycle
which is the foundation of every movement sequence that we create. Just as energy is the basis of life itself
and ideas the source of innovation, so innovation is the vital spark of all human change, improvement and
progress. In order for ChiBall to grow we continue to develop programmes that are accessible, flexible and
serve our customers.
The name of Tai Chi, which means supreme ultimate, was used by ancient Chinese astronomers to describe
the cosmic forces. These astronomers had meticulously studied the sky for over 5000 years and found that
cosmic forces are cyclical, moving, and evolving into each other, such that all conditions in the universe
never stay the same. These forces run according to a single principle, the supreme ultimate (Tai Chi ). This
single principle consists of two opposite principles, or two principles which oppose one another in their
actions: yin and yang.
Yin and yang are the cyclical nature of opposing, yet united forces of change in the universe; all phenomena
change into their opposites in an eternal cycle of reversal, and all of the opposites in the universe can be
reduced to one of yin and yang.
Under the principles of yin and yang, all changes in the universe are accomplished through the five material
agents which are wood, fire, earth, metal, water. The five material agents both produce one another and
overcome one another, e.g. wood gives rise to fire, fire gives rise to earth, earth gives rise to metal, metal
gives rise to water, water gives rise to wood; fire is controlled by water, water is controlled by earth, earth is
controlled by wood, wood is controlled by metal, and metal is controlled by fire. These orders can be used to
explain the progression of change in just about everything, and all things can be related to one another in
some way.
The art of Tai Chi is based on these cosmic principles, which indeed are reflected in every single movement
of the art. Tai Chi is thus in harmony with the cosmic forces. ChiBall Energy Moves is a unique, graceful
flowing form that will not only inspire you but inspire and motivate your participants.
Our philosophy at ChiBall is that exploration of the self, through dedicated and disciplined practice, cultivates
a state of inner strength, peace and wellbeing enabling a harmonious and balanced life. The goal of all
ChiBall Teachers is to provide knowledge, experience and support to their students or participants so that
they may be inspired to deepen their own unique journeys towards wellness and health.
We hope you enjoy your Journey!
Maria-Ann Camilleri
CEO

Course Objectives
The ChiBall Energy moves course provides you with a clear, systematic approach for mastering Tai Chi
basics that builds from simple to complex patterns of movement in a45 minute choreography. The
programme integrates mind/body components of Tai Chi with functional applications. It provides a prequel to
a lineage tai chi form, and creates a bridge between tai chi practice and theory.
ChiBall Energy Moves is a research based programme which utilizes the ChiBall as a tool. The programme
utilizes the principals of Tai Chi and includes all 18 movements from the traditional Tai Chi Qi gong Shibashi.
Further it offers modifications and updated exercise prescription to provide a controlled body conditioning
program appropriate for every demographic.
The individual movements are combined into a balanced class, pre choreographed to a Royalty Free music
CD for our teachers. Students are encouraged to present elements of the class during the course and are
assessed on their technique. This helps build confidence and allows teachers to ask questions in those
areas where additional assistance is required.
Module Objectives
Upon completion of this module you will:
• Have the knowledge and tools to safely and effectively conduct a ChiBall Energy Moves Tai Chi
class.
• Understand the origin and purpose of the Tai Chi principles
• Describe three evidence based benefits of Tai Chi
• Document the use of TCM as part of the movement programme.
• Be able to effectively instruct and correct class participants in safe execution of postures
• Be able to competently demonstrate safe technique
• Be able to correctly break down and sequence movements
• Have self proficiency in executing the movements
• Be able to safely demonstrate and explain modifications to suit participants’ needs

ChiBall Tai Chi
The Wood Element

- Rising Yang -
Characteristics of the Wood Element
Energetic
rising - awakening - new growth - new developments - renewal
Physical
flexibility of joints, muscle, ligaments - muscular strength and control - adaptability - eyesight
Emotional
frustration - impatience - anger - aggression - control - rigid attitudes
Mind
flexibility in our thinking - ability to make plans and decisions - develop new ideas - be organised

The Wood Element - Tai Chi - Qi Gong
Tai Chi-Qi Gong is an integration of Qi Gong and Tai Chi based exercises that are focused primarily on
cultivating a healthy body and mind. Qi Gong is said to be the art of cultivating energy and Tai Chi is the art
of managing it. ChiBall incorporates the essence of both Tai Chi and Qi Gong and aims to honour the
ancestral path of both disciplines by incorporating the same foundations for movement and practise.
ChiBall Energy Moves is based on the exercises found in Tai Chi Qi gong Shibashi. Shibashi (shibashi
means 18 movements in Chinese), Tai Chi Qi gong in 18 Movements or Eighteen Forms of Tai Chi Qi gong,
it is one of the most popular forms of Qi gong in the world.
Originally known – or spelt as Taiji Qigong Shibashi, it was created by Qi gong master and healer Professor
Lin Hou-Sheng and developed with Tai Chi Master He Weiqi and Qigong Master and healer Lin Hou Sheng
in the late 70’s, early 80’s. Professor Lin is a renowned Qigong Master, scientist and Master Healer. His
credentials include Professor of the College of Chinese Medicine in Shanghai, Director of Qigong Research
Institute in China and Honorary President of the International Society of Natural Cures. The routine combines
elements from the Yang form and more traditional breathing and movement exercises from Qigong.
Taiji Qigong Shibashi is a Qigong form based on the philosophy of Tai Chi and extracts elements from the
Yang style Tai Chi Chuan and combines them with more traditional breathing and movement exercises from
Qi Gong. It places emphasis on synchronizing the 18 movements with proper breathing techniques.
The 18 movements are designed to improve overall health and well being of the practitioner. Gentle rocking
motions and stretching movements are used to improve circulation and digestion. The controlled breathing
and chest expanding exercises are good for lung conditions and asthma. The overall effect of the exercises
helps to reduce mental stress and physical tension.
It is practiced around the world by over 10 million people, and is considered a national health exercise in
Malaysia and Indonesia.
Regular practise of the Tai Chi Qigong Shibashi:
• strengthens and balances all aspects of your being

• clears blockages in the meridians
• increases energy levels, flexibility, balance and motor function
• improves circulation, digestion and respiratory function
• strengthens immunity
• balances nervous system
• releases stress and tension
• increases awareness and mental clarity
• integrates body, mind, spirit
• develops a strong centre, lightness of being and inner peace
• assists body's innate healing powers
• helps prevent major and minor illness
The ancient wisdom of Tai Chi and Qi Gong teaches us about yin and yang in action and how depleted chi
can be replenished within the body. We also learn to appreciate that the slower we move the more we feel
and the more we learn about ourselves.
Tai Chi and Qi Gong represents the Wood Element in ChiBall™.

Qi Gong
Qi Gong literally means “energy exercises” or “energy cultivation through exercise” and is often referred to as
“the healing art of Qi Gong”. Healing Qi Gong practise is a combination of movement, meditation, breathing,
and discipline to foster a healthy mind, body and spirit. The purpose of Qi Gong is to reinforce physical
power and through dedicated practise endeavours to establish harmony between heaven, earth and
humanity. Within the philosophy of Qi Gong is the concept of the Three Treasures – Energy, Essence and
Spirit. Energy is qi (chi) – the universal life force, essence is the existence of all that is, and spirit
encompasses mind and awareness. The traditional Chinese masters created a five step strategy to
strengthen and regulate the Three Treasures and promote optimal health and longevity called the “Five
Regulations”.
1. Regulate the Body

The body is regulated through achieving a deep state of physical relaxation and performing a series of
movements that relax, stretch, strengthen and energise, stimulate circulation, open the energy channels
(meridians) and massage internal organs.
2. Regulate the Breath

The breath provides the bridge between your physical self, your nervous system and your
consciousness or ‘mind’. The synchronisation of the body and breath during movement facilitates the
flow of energy (qi) throughout the body and internal organs. The long, slow, soft and smooth Qi Gong
breathing promotes softening, relaxing and the ability to go deeper into the movement
3. Regulate the Mind

When the mind is still and calm we can feel and direct qi with intent. This is achieved by fully engaging,
focusing on form, posture, movement, breathing, rhythm and allowing no opportunity for distraction from
the practise.
4. Regulate the Chi

Having achieved the first three regulations the body, breath and mind, a calm, peaceful, empty and light
state is attained and the ability to sense and lead Chi to physical blockages or stagnation’s intensifies. In
this state we become the commander and director of our lives, and energy flows easily and effortlessly.
5. Regulate the Spirit

The fifth element of Qi Gong training is called ‘Tiao Shen’. It is the ultimate goal and gateway to
enlightenment, all knowing awareness, becoming one with the Tao and returning to the source.
Tai Chi
Tai Chi, as it is practiced in the west today, incorporates a number of so-called forms (sometimes also called
'sets') which consist of a sequence of movements. Many of these movements originate from the martial arts
which were based on the natural movements of animals and birds. These movements are performed slowly,
softly and gracefully with smooth and even transitions between them.
Tai Chi practise in most of the Western world today is used as meditative exercise for the body for stress
relief, and to balance and calm the mind and body.
One of the avowed aims of Tai Chi is to cultivate the circulation of 'chi' within the body and to foster a calm
and tranquil mind by focusing on the precise execution of each exercise. Optimal balance, alignment,
refined motor control, rhythm of movement, the origin of movement from the body's centre focuses the mind
and gradually leads the practitioner into a moving meditative and almost trance state. Physically the practice
of Tai Chi can correct poor postural alignment, movement patterns, improve mobility, flexibility, agility and
strength.

The Essence of Qi Gong
Qi Gong (Qigong or Chi Kung) brings a more in-depth focus on the meridian system and the inner organs. In
order to add depth to your teaching practise, consider the following:
Knowledge of all the inner organs and where they are in the body. Use breathing and visualisation to
send energy to each organ.
Knowledge of all the meridians and their pathways through the body. Use breathing and movement to
tone and stretch each meridian
Become intimately acquainted with the breath. Expand the breath within each movement, improving
lung capacity and concentration. Keep the breath long, slow, soft and smooth.
Breathing for Qi Gong practise

During physical exercise it is most common to synchronise the breathing with movement of the body. In Qi
Gong practise breathing is also synchronised with the movement of energy. This is achieved through single
minded concentration of the mind on breath and movement which is essential so that both aspects remain
flowing and connected. As soon as the mind is distracted by internal chatter, the breath falters, scattering
and dissipating the energy.
Visualisation and mindful intention during practise of energy being drawn in and along the meridians or
internal organs is said to have a resounding affect on healing inner organs, moving stagnant chi and
generally rejuvenating the body's internal chi. Being able to recall clear images of the how the inner organs
look and where they are housed inside the body increases the intensity and ability to heal internal
disharmonies.
Basic Stance
The foundation for all Qi Gong practise incorporates two positions called "Wu Chi Stance" and "Horse
Riding Stance". Wu Chi Stance is the foundation for all Qi Gong exercises.
In Wu Chi the feet are placed shoulder width apart to create a firm and stable framework for the
exercises. Horse Riding Stance is a deeper squatting position with the feet wider than shoulder width.
For easy adjustment and balance during practise, it is important to lower the pelvic centre and extend
the dan tien downward towards the earth by slightly bending the knees as if sitting on a bench which is
5cms (2") below the buttocks.
The spine is elongated by extending the tail bone down towards the earth at a 30 degree angle and the
occipital protuberance skull bone extending upwards at a 30 degree angle to the sky or heavens. The
crown of the head is in alignment with the navel and the midpoint on the ground between the feet. The
posture is vertically aligned between the crown of head (bai hui), pelvis (hui yin) and front of the ankle
(jeixi) feet.
The crown of the head extends up and away from the ground and navel. The head is considered to
represent 'heaven' and the pelvis and feet the 'earth'.
The Wu Chi promotes energy flow between these two points. Wu Chi is considered to be a most
important and essential posture in the practise of Qi Gong and all Chinese martial arts.

Posture
The main components of posture for the practise of Qi Gong exercises are:
Feet
The feet are shoulder width apart and in classical training, are parallel. Correct alignment of the feet is
considered to be essential for successful execution of postures whether practicing Tai Chi, Qi Gong or Yoga.
Too much time spent in fashionable shoes (including athletic training shoes) can weaken foot musculature.
Strong feet keep us firmly connected to the ground. The saying "they have both feet firmly planted into the
ground" describes someone who is self directed, determined and a good perspective on life. A sense of
being well grounded or connection with the earth according to Yoga and Qi Gong philosophy, keeps the
mind and emotions calm and stable. Once we lose the firm, stable foundation of our feet we begin losing
strength and independence in life. Weakness in the feet causes weaknesses in the ankles, shins, knees,
hips, pelvis, lower, mid then upper spine, neck and head. According to these philosophies, agility and
energy into our more senior years is reliant on strong, flexible feet.
Knees
When practising Qi Gong exercises for the first time it is important not to bend the knees too deeply,
particularly if there is a history of knee problems. In classical Qi Gong the toes are usually parallel. To
reduce discomfort in the knees turn the toes out slightly and press the knees (without force) towards the little
toe side of the foot. This recruits strength and energy from the thigh muscles to support the knees and
promotes overall stability of the upper leg.
Pelvis & Spine

The pelvis is relaxed as if suspended between two poles - the hip joints. A slight tucking of the tail bone and
bending of the knees transfers the body weight onto the thighs which frees the lower back and hips. The
spine then feels light, secure and supported in the Wu Chi posture.
Abdomen
Abdominal or diaphragmatic breathing is practised in both Tai Chi and Qi Gong. The abdomen swells or
distends during inhalation and flattens or is compressed during exhalation. Good abdominal tone is
essential, for healthy diaphragmatic action when expelling air and gases from the body via the lungs.
Strengthening the abdominal muscles greatly enhances our breathing. Pilates based exercises are ideal for
developing good abdominal strength and tone.
Chest & Shoulders

Concentration on the heart area allows the chest to open and expand naturally. Visualising the heart lifting
during practise draws the thoracic spine (middle back area) into the centre of the body, frees the diaphragm
for breathing and contributes to overall awareness of spinal alignment. When attention is placed on lifting
the heart area, the shoulders will usually relax and find their natural alignment. However slightly rounding the
shoulders (without collapsing or hollowing the chest) broadens and softens the middle of the back, reducing
the risk of tension being held there.
Head, Neck & Chin

The head is balanced and held as if being lifted away from the shoulders. A neck which is long with the chin
drawn in very slightly, aids neck alignment and ensures softness and relaxation of the throat muscles.
Tension in the neck or throat impedes energy flow to the head, therefore being mindful of how the head is
being held when changing direction is of the utmost importance during Qi Gong. Checking the position of
the chin throughout practise promotes continued alignment of the cervical spine. The chin should slightly
tucked in so that the rear eyes sockets each side of the occipital bone open.
Arms, Elbows & Hands

Opening or hollowing the armpits opens the heart channel. The inner elbow joint should be turned in
towards the body, with the palms relaxed, hollowed, facing backwards, fingers slightly curled. The Lao-gung
points in the centre of the palms are considered to be the most powerful points in the body from which
energy can be transmitted. Keeping all the joints of the body soft allows chi to travel unimpeded along the
meridian channels.

Face
Eyes
The gaze from the eyes is soft. Focus on a point on the horizon or on the ground about six feet ahead (two
metres) and allow everything around that point to go slightly out of focus. Relax all the tiny little muscles
behind the eyes and allow the eyes balls to drop deeper into the eye socket.
Mouth
Relax the jaw and the root of the tongue, and allow the throat to soften. The teeth may touch, but be aware
of clamping or clenching of the jaw.
Tongue
Placing the tip of the tongue on the roof of the mouth just behind the top teeth creates a closed circuit of
energy by connecting the two central channels in the body - the governing and conception vessels. When
practising Tai Chi, Qi Gong it is important to keep the tongue gently connected to the roof of the mouth so
that internal chi or can be concentrated and then transported throughout the internal body.
Awareness of Chi
As chi energy is increased and begins to move through the systems, various sensations are experienced,
from tingling, trembling, sweating, heat or cold. These sensations can occur in the extremities, abdomen,
spine or the body as a whole. These physical experiences can be a combination of muscular responses to
the exercises as well as indications of chi opening up the energy system to move freely throughout the
meridians system and inner organs. As the body is nourished with breathing, movement, and internal chi,
circulation of both blood and chi improves, aiding elimination of toxic substances and bacteria which can
cause degeneration and disease in the body. Burping, coughing and flatulence during practise are
indications of internal imbalances in the stomach, liver and digestive systems. With regular practise the
system becomes healthier and these symptoms begin to subside. As with any other exercise discipline,
warming up and cooling down exercises prevent muscle soreness. Gentle moving stretches before and after
practise, prepares and then settles the body and chi.

The Essence of Tai Chi
The healing art of Qi Gong is best learned first before commencing a serious practise of Tai Chi. Qi Gong
teaches the foundations of standing, breathing, mindfulness and the concept of Chi. Although Tai Chi uses a
similar model to Qi Gong, the motivation in the Western world is on learning the set of movements. Often the
essential foundation for correct stance and posture, chi, yin and yang are overlooked or just not taught.
Hence the recommendation to have a sound Qi Gong practise before embarking on other traditional martial
art based disciplines.
Tai chi exercises are conducted in a certain order.
There are five main areas which require full attention:
Internal
You move, breathe and direct chi energy to the inner organs and meridian pathways. You direct chi by
mindfully focusing on those aspects.
External
Direct your attention to the outer body; the skin and hair by feeling the sensation of shoes, clothes, air or
wind.
Front
Direct your attention towards the front of the body. Feel the inward breath stretch the front body. Place full
awareness on all the forward (yang) movements.
Back
Feel the outward breath relax and melt the back of the body. Place full attention on the feeling of backward,
retreating (yin) movements.
Central
Bring your attention now to the centre of the body to the dan tien or navel centre. Feel the power of the dan
tien. Breathe in and draw energy into the navel centre. Breathe out and extend energy down the arms, legs
and up the spine.
The next phase of internal awareness is to mindfully awaken the following one by one.
Head
Feel the breath in the nostrils. Feel the head position in each of the exercises. Notice if one side of the neck
feels different to the other, the movement of the vertebrae front and back.
Torso
Feel the space within the central body. Try and be aware of any stiffness or tension.
Arms, hands, fingers

Let the fingers be light, feel warmth in the hands, relax the arms.
Legs, feet, toes

Let the legs be both soft and powerful, spread the feet and toes and make full contact with the ground.
Centre
Bring your awareness back to the centre and try and be fully aware of the whole body as a complete unit or
universe of energy.

There are five ways of moving chi in exercise
Up & Down
Movements which lift and movements which descend.
Forward & Retreating

Moving the body forward from one foot to the other and then retreating back to the start position or travelling
forward and backward.
Sideways
Moving or travelling laterally.
Away from the axis

Arm and leg movements which extend outwards away from the centre line of the body.
Towards the axis

Arm and leg movements which pull inward or move towards the centre line of the body.

Principles of Tai Chi Practice
Chi
Mindfully feel the body draw Chi into the dan tien through:
The soles of the feet.
Palms of the hands.
Crown of the head.
Mindfully feel the body being charged with chi by focusing on key areas:
Warm hands, feet and face.
Tingling fingers.
Warmth in the hands and feet and general warmth throughout the body. When the core body
temperature has risen this is evidence that chi is circulating throughout the body.
Stance, Posture & Form
Ground the body with visualizations:

Feel the whole foot spread across the floor.
Imagine roots growing out of the soles of the feet into the ground.
Keep the knees soft chi cannot travel through locked joints.
The spine is straight:

The shoulders remain over the pelvis or dan tien.
The pelvis and dan tein are centred between the heel the centre of the foot.
Move the dan tien in the required direction and the body follows in one complete unit.
Qi travels along the spine effortlessly when it is straight. Chi becomes stuck when the shoulders are
collapsed and the spine is rounded.
Keep a 60/40 pressure when transferring weight from one leg to the other:
As you lean across from one foot to the other make sure the weight bearing leg is carrying 60% of the body
weight and the unloading leg retains 40% of the body weight.
The legs will be working hard effortlessly and you will remain centred.
Make all movements as relaxed as you possibly can

The mind cannot wander if you keep your attention on the body.
Every time you move bring your attention to a certain body part and one by one mindfully release tension
from that area
Neck
Shoulders
Arms
Ribs
low back
buttocks
knees
Final tips for correct practise

Maintain your “Tai Chi square” foot placement when turning and stepping.
Move from the navel when you change direction.
Avoid crossing the mid-line of the body when extending your arm.
Synchronize the knees/elbows, ankles/wrists when moving.
Let the breath dictate the movement.

Principles of Tai Chi Breathing
The breathing comes from the Dan Tien. Begin by placing both hands just below the navel with the fingers
pointing towards the centre line of the body and finger-tips touching:
Breathe in and feel the abdomen swell and the hands move apart.
Breathe out and feel the abdomen shrink and hands move towards each other.
Feel the back expand into the kidney area. Then feel the ribcage expand sideways. Finally feel the
whole torso expanding and contracting like a large cylinder.
Try to make the exhalation slightly longer than the inhalation to avoid hyperventilation
(Please note: hyperventilation is common when breathing exercises are first introduced. It is important
to fully exhale and allow the inhalation be a natural response rather than a grabbing response)
Tai Chi movement should follow the breath. The breath should never chase the movement. The breath
is primary, the movement secondary. Breathing in and out through the nose cleanses and rejuvenates
the brain. Breathing in through the nose and out through the mouth cleanses the blood and releases
toxins from the internal organ

Tai Chi Qigong Shibashi
Warm up exercises
1. Stand in Wu Chi, place hands on the lower Dan Tien women right hand left hand on top, men
left hand right hand on top. Breath into the lower dan tien for several minutes.
2. Massage the hands and wrists as if washing your hands.
3. Stroke the face as if washing it.
4. Use the middle fingers and follow the lines from the corner of the mouth to the corner of the
nose, move up past the sides of the nose to between the eyebrows, up the forehead to the hairline
around the edge of the face to the centre of the chin, up the lips and then corner of the mouth.
Repeat several times.
5. Firmly trace around the eyes with the middle finger several times in each direction.
6. Comb the fingertips through the hair from front to back to the base of the skull.
7. Tap all over the head with the fingertips (like drumming them on a table).
8. Stroke firmly over the head – imagine you are removing any tension and tired qi, shake the
fingers afterwards as if to free them from the tired energy.
9. Massage the ears – inside and out – with the index finger and thumb.
10. Rub the hands up and down the temples.
11. Stroke the base of the skull by moving the fingers towards and away from each other.
12. Raise the right arm and take the hand down to the back of the neck. Create a slight tension by
pushing the elbow back as far as it will comfortably go. Massage the neck and between the
shoulder blades. Repeat with the left.
13. Roll the shoulders forwards and backwards, allow the arms to hang by the side.
14. With hands on the hips, circle the hips to the right several times and then the left.
15. Keep the feet rooted and knees soft. Twist the waist allowing the arms to swing around the
body. The left arms slaps over the right shoulder, the back of the right hand hits lower back, palm
outward. Turn the waist so that the right arm slaps over the left shoulder as the back of the left
hand hits the lower back, palm outwards. Continue this exercise and the next two as long as you
want.
16. keep the waist moving. Make loose fists with your hands. The right fist swings to hit just below
the left collarbone, the left fist hits the lower back with the fist outwards: repeat other side.
17. keep the waist moving and gently slap just below the navel with loosely folded fist, the other
hand still in a loose fist slapping the lower back.
18. Pat down the inside of the left arm from the shoulder to the tips of the finger, then pat the
outside of the arm from the outer hand to the shoulder. Repeat several times. Firmly stroke the
tensions and tiredness downwards and outward, including the shoulder, arm and fingers. Pull at
the fingertips as if removing loose threads. Repeat on the other arm and hand.

19. Lift the left arm and pat down the left side of the body with the right hand form the underarm to
the waist, then stroke firmly down. Repeat on the right.
20. Let the head hang down and bend forward. Slap the lower back with the palms of the hand.
Slowly come up and gently rub the lower back.
21. Bend forward and with both hands slap the inside and outside of the left leg from thigh to ankle
several times. Repeat on the right leg. Slowly come up to standing.
22. Place the right hand on the navel and the left hand on the back opposite the navel. Stroke
firmly down the left leg, right hand in front, left hand behind. Move upwards again. Reverse the
position by gently massaging the waist, bringing the right hand around to the back and the left to
the front. Stroke firmly down the right leg, left hand in front, right hand behind. Change direction
again by massaging the waist.
23. Bend the knees and place the hands on them, circle to the left several times and then reverse.
24. Take the left leg forward and point and flex the foot then circle the foot 3 times to the left then
3 times to the right. Repeat with the other foot.
25. Inhale and lift the arms overhead, exhale and swing the arms down, forward bend swinging
the arms behind. Return to standing with arms overhead.
26. The Return of Spring (Chi Shaking). Stand in wu chi posture and begin a light bouncing action
with the knees. Keep the whole body and shoulders loose. Allow the arms to move passively with
the bounce. Loosen the head and neck, allow the breath to happen. Have a sense of an energy
network in the body. Any obstacles that might be blocking the network are shaken loose and move
downwards through the body deep into the earth. Keep the feet flat on the floor while bouncing.
27. Put both hands on the dan tien – men right on left, women left on right.

Opening position (Wu Chi)
Meridian/Organs ChiBall Energy Moves
Benefits
Activated Exercise
All Yin (front) and

Yang (back) • Forms the basis of all movements
Meridians and
organs
Teaching Opening Position

• Stand with feet shoulder width apart
• Arms hang down
• Palms face the thighs
• Relax to whole body
• Knees slightly bent
• Clear the mind
• Ball in the R hand
Remain in this position for several minutes.

Commencing Form
Meridian/Organs
Benefits ChiBall Energy Moves Exercise
Activated
• balances yin and yang
energies
• brings harmony to the
emotions and clarity to the
mind
• calms and regulates the
breath
• good for developing
All Yin (front)
synchronization of
and Yang
(back) movement and breath
Meridians and
• relaxes arms, shoulders and
organs
entire body
• builds strength in thighs,
knees and ankles
• improves circulation and
stimulates entire body
• excellent for arthritis
sedates rising liver chi
Teaching Commencing Form

• INHALE: Hold the ball in the left hand. Raise the arms forward with the palms down, to slightly
higher than shoulder height. Raise the body.
• EXHALE: float the palms down in front and pass the ball behind the back. Sink down bending the
knee.
• Repeat with the ball in the other hand.
• Repeat the movement 6 - 12 times.

Opening the Chest
Meridian/Organs
Activated
• stimulates & strengthens the

lung & heart
• lengthens and softens the
breath
Pericardium, Lung
• relieves tension and stiffness
Meridians/Heart, Lung
in shoulders, neck & upper
Organs
back
• beneficial for sufferers of
depression and melancholy.
Teaching "Opening the Chest"

• Begin in Wu Chi
• INHALE: Ball in the right hand. Float the arms upwards to chest height shoulder width apart. Turn
the palms towards each other at and open the arms out to the side arms extended but elbows
slightly bent.
• EXHALE: Bring the arms and palms back to shoulder width, turn the palms down and lower back to
the thighs. Change the ball to the other hand.
• Repeat with the ball in the other hand.
• Repeat the movement 6 - 12 times.

Dancing With the Rainbow
Meridian/Organs
Activated
• promotes circulation of Chi in all

six arm meridians
• dissipates tension in upper back
Gallbladder, Heart, and neck
Small Intestine, • relieves headaches
Pericardium, • nourishes the shen
Triple Heater, Lung, • improves concentration
Large Intestine • stimulates and nourishes the
brain and relieves constriction
and tension in stomach organ.
Teaching "Dancing Over Rainbow"

• Continuing form previous exercise,
• Inhale, raise the body and raise the arms above the head palms facing each other. Hold them
slightly wider than shoulder width, elbows relaxed.
- Transfer the body weight into the right leg, and bend the knee – keep the left knee
slightly bent and slightly turn out the left foot.
- Open the left arm out to the left side palm up and turn the head to look at the palm of the
left hand.
- Curve the right arm over head, the right palm facing the crown of the head.
• Exhale, return to the centre both arms over head.
- Transfer the body weight into the left leg, and bend the knee – keep the right knee
slightly bent and slightly turn out the right foot.
- Open the right arm out to the right side, palm up and turn the head to look at the palm of
the right hand.
- Curve the left arm over head, the left palm facing the crown of the head.
• The ball can be in either hand and changes when it moves overhead.
• Repeat 6 – 12 times

Separating the Clouds
Meridian/Organs
Activated
• opens meridian channels and
promotes flow of chi
• balances the three heaters
(triple heaters)
• regulates body fluids and
Triple Heater/Lung
metabolism
• promotes openness of chest
and fortifies lung chi
calms central nervous system.
Teaching "Separating the Clouds"

• Hands open and descend out to the side and down with the palms turned up, bend the knees
and exhale. Cross the hands in front of the left – ball in the right hand.
• INHALE: allow palms to travel up the front of the body to chin height, then turn them out and
continue lifting them to eyebrow height and straighten the knees.
• EXHALE: extend arms out to the side and softly bring them back to the start position, sink into
the legs.
• Repeat 3 – 6 times with the ball in the left hand changing hands on the last repetition, then with
the ball in the left hand 3 – 6 times..

Rolling Arms
Meridian/Organs
Activated
• reduces stress and calms

panic attacks
• improves mobility and
flexibility of shoulders
Liver & Gallbladder and neck
Meridians & Organs • improve posture and
flexibility of upper spine
tones waist and stimulates
organs housed there.
Teaching "Rolling Arms"

• Begin in Wu Chi and lift the arms to shoulder height.
• Inhale
- Turn the shoulders to the right and draw bring the right arm down to the side elbows and
wrists slightly bent, ball in the hand. Ensure the rotation comes from rotating the spine,
minimizing any twisting of the hips.
- Slightly bend the knees
- Take the right arm in an arc behind the body so that it ends up at shoulder height.
- Knees straighten slightly.
• Exhale
- Bend the right elbow and push the hand forward so that the ball passes by the ear. Turn
the left palm upwards.
- Turn the body back to centre from the waist.
- The right hand continues forward until it faces the left palm in line with the centre of the
chest.
- Leave the ball in the left hand.
• Repeat with the left arm.
• Repeat the movement 6 – 12 times

Rowing the Boat
Meridian/Organs
Activated
• strengthens kidney chi and lower

back
• fortifies the immune system
Kidney & Bladder • helps prevent colds
• increases flexibility of hamstrings,
knee and ankle joints.
Teaching "Rowing the Boat"

• Begin in Wu Chi, keeping hips and feet square ChiBall in the right hand
• INHALE:
- bend knees and circle your arms out the side and up above the head palms facing
forward.
-
• EXHALE:
- straighten the legs and bending from the hips, bring your upper body forward. Make sure
you keep your head above your heart and your heart above your navel to avoid
dizziness. As you come to the forward position allow the hands and arms to continue in
a circular motion. When your hands reach your thighs, lift your back and circle the arms
to return to the beginning position.
• Repeat the movement 3 - 6 times with the ball in the right hand changing it into the left hand on
the last repetition.

Presenting the Ball
Meridian/Organs
Activated
• strengthens, calms and
regulates the Gall Bladder
meridian
• regulates blood pressure
Gallbladder, Liver,
• loosens hips
Stomach, Spleen,
• promotes co-ordination of
Conception Vessel
upper and lower body
good exercise for relieving
sciatica and lumbago.
Teaching "Presenting the Ball"
• Begin in Wu Chi
• INHALE:
- Turn towards the left side, straighten your right leg and lift your right heel and coming
right up onto the toes.
- Extend the right hand, palm up at shoulder height (taking care not to cross the mid line
of the body).
- Take the left hand behind your hip and align the space between your thumb and first
finger with the hip joint.
• EXHALE:
- Bend the legs, and turn your right palm down and begin turning towards the right side
• INHALE:
- straighten your left leg and lift your left heel and coming right up onto the toes.
- Extend the left hand, palm up at shoulder height (taking care not to cross the midline of
the body). Take the right hand behind your hip and align the space between your thumb
and first finger with the hip joint.
• Perform this exercise with lightness and in a continuous flow of movement as if trying to keep a balloon
floating the air

Carrying the Moon
Meridian/Organs
Activated
• stimulates vital power of the

kidneys and massages all the
internal organs
• tones waist muscles
• improves circulation overall
• strengthens activity of the spine,
Gallbladder, Triple
neck, shoulders and eyeballs
Heater, Belt
• promotes flow of chi along the
channel/kidneys
spine thereby fortifying governing
channel
• alleviates blood pressure and
hardening of the arteries
*contraindicated during pregnancy.
Teaching Carrying the Moon
• Begin in Wu Chi stance ChiBall in the left hand
• INHALE:
- Raise the body slightly and turn the body from the waist to the left.
- Keeping the elbows slightly bent extend both arms up and out towards the left.
- Relax the elbows shoulders and wrists and turn the head to look at the left palm.
• EXHALE
- Turn the body back to the centre sinking lightly throught he keens.
- Bring the arms down to the front of the thigh and change the ball to the right hand with
the palms facing inwards.
• Repeat turning to the right
• Imagine that you have a balloon between your hands and you turn to look back at it as if turning ot face
the moon.

Turning the Waist to Push Palms
Meridian/Organs
Activated
.
• stimulates kidneys and massages
all the internal organs
Triple Heater, Belt
• tones waist muscles
Channel
• improves circulation overall
promotes flexibility and increases
strength of the spine
Teaching "Turning the Waist to Push Palms"
• Begin in Wu Chi stance
• INHALE: Bring hands to the lower dan tien holding the ball.
• EXHALE: Rotate the waist and bring the left hand back to the side of your waist (where you
would normally wear a belt), hold the ball in your right hand and push across to the left side of
the body (without crossing midline of the body) as if gently pushing a door closed
• INHALE: Return to the start position and change the ball into the other hand.
• EXHALE: Rotate the waist and bring the right hand back to the side of your waist (where you
would normally wear a belt), hold the ball in your left hand and push across to the right side of
the body (without crossing midline of the body) as if gently pushing a door closed
• Repeat 6 – 12 times.

Waving Hands in the Clouds
Meridian/Organs
Activated
• promotes co-ordination
• balances left and right brains
• relieves insomnia and
nervous tension
Liver, Triple Heater, • massages all internal organs
Stomach organs • stimulates chi in liver and
stomach
restores balance in middle and
lower dan tien and triple heaters.
Teaching "Waving Hands in the Clouds"

• Align your left palm with the middle of your chest and the middle of the right palm (Lao Gung point), just
below the navel.
• INHALE: Hold the ball in the right hand and turn both hands to face each other. Circle the left palm
down, raise the right palm up to eye level palm facing inward and rotate the body to the right. The lower
hand remains close to the lower dan tien as you turn. The torso, arms and head move as a single unit.
• EXHALE: having turned about 45 degrees to the right lower the right hand and raise the left hand –
change the ball as the arms move.
• INHALE: Hold the ball in the right hand and turn both hands to face each other. Circle the left palm
down, raise the right palm up to eye level palm facing inward and rotate the body to the right. The lower
hand remains close to the lower dan tien as you turn. The torso, arms and head move as a single unit.
• EXHALE: Turn the head, torso and arms to the right as you exhale. When you reach 45 degrees,
switch the hands return.

Scooping the Sea and Look to the Sky
Meridian/Organs
Activated
• fortifies and promotes flow in
the stomach and spleen
channels
Stomach, • stimulates immune system
Spleen/Kidney, • tonifies kidneys
Bladder, Organs • tones and lifts internal organs
• increases flexibility of spine
good for relieving knee pain.
Teaching "Scooping the Sea & Look to the Sky"
• Extend the right leg out in front in line with the right hip and lunge forward, bending the knee.
• Make sure the knee remains over the ankle. Body weight should be able to rock back and forth
comfortably from right to left leg
• Place the the ball in the right hand and cross the hands in front of the right knee with the palms up.
• Make sure you keep extension and alignment of the spine throughout
• INHALE: Shift the weight into the back foot so that the back knee bends a little and the front leg
straightens. Extend the arms out into a wide 'V' level with your ears or slightly higher.
• EXHALE: Begin folding forward as you push off the left foot and transfer the body weight forward onto the
right foot and bend the knee. It is easy to collapse the spine and round the shoulders in this position.
Keep the spine long and extended.
• REPEAT 6 - 12 times
• You can change sides and repeat on the other side or continue with Playing with Waves and
Opening your Wings.

Playing with Waves
Meridian/Organs
Activated
• increases overall flow of chi

• improves circulation and
venous return
• develops internal power and
All meridians/organs
strength
• improves vitality and prolongs
life.
Teaching "Playing with Waves"
• Extend the right leg out in front in line with the right hip and lunge forward, bending the knee.
• INHALE: Transfer the weight back onto the left foot and leg, with the ball in the right hand, draw
the arms up and align the space between your thumb and first finger with the middle of the collar
bones
• EXHALE: Push the hands forward and up, push off the back foot, transfer the weight forward
into the right leg and foot as raise the heel of the right foot, pressing the toes into the floor
• REPEAT 6 - 12 times
• You can change sides and repeat on the other side or continue with Opening your Wings.

Spread the Wings
Meridian/Organs
Activated
• invigorates and strengthens
lung, heart and pericardium
channels
• improves and regulates
Heart, Pericardium, breathing
Lung • relieves tension and stiffness
in upper body and shoulders
• helps relieve depression and
melancholy.
Teaching "Spread the Wings"
• Extend the right leg out in front in line with the right hip and lunge forward.
• Bring the arms forward and up as if hugging a tree with wrists at shoulder height and elbows
bent, lower than the wrists. Ball in the right hand.
• INHALE: As you open the arms wide at chest and shoulder height, push from the ball of the right
foot and transfer the weight into the left leg and foot, softly and deeply bending the knee.
• EXHALE: Close the arms with palms facing each other and transfer the body weight back into
the left leg and foot, change the ball to the left hand.
• REPEAT 6 - 12 times and execute as if effortlessly flapping your wings across the skies
• Change sides.

Fist Punching
Meridian/Organs
Activated
• develops flow of chi from feet

through entire body
• speeds circulation of blood
and oxygen throughout the
cardiovascular system
• promotes strength and
Liver
internal power
• releases anger from the liver
organ
• promotes the smooth flow of
Chi from the liver.
Teaching "Fist Punching"
• Squat quite deeply with spine straight and pelvis tilted slightly forward
• Bring the hands to the hips with clenched fists – ball in the right hand. The left hand should be
gently closed as if holding a swallows egg.
• INHALE: - without moving, glare forwards with the eyes wide open with angry intention
• EXHALE: Punch the right fist forward turning the palm down
• INHALE: Draw left fist back into the body and change the ball into the left hand.
• Repeat on the other side.

Wild Goose Spreads its Wings
Meridian/Organs
Activated
• promotes relaxation
and flexibility in
shoulder, elbow and
wrist joints
• increases overall
Pericardium (heart circulation and strength
constrictor), Lung especially in the legs
meridians • good for relieving
arthritis
gently stimulates breathing
and relaxes neck,
shoulders and upper back..
Teaching "Wild Goose Spreads its Wings"

• INHALE: Ball in the right hand, float the arms out sideways to bring wrists to shoulder height,
with the elbows slightly lower than the shoulders. Straighten the knees. Option to rise onto balls
of feet.
• EXHALE: As the arms floats downwards, bend the knees, lower the arms and change the ball
into the left hand.
• Repeat with the ball in the left hand
• REPEAT 6 - 12 times as if flying lightly and effortlessly through the air

Rotating Like a Wheel
Meridian/Organs
Activated
• strengthens and mobilizes

lower back, waist muscles
and kidneys
• massages all the internal
organs
All meridians/organs • promotes circulation of chi up
the spine
• regulates the chi overall
• nourishes the shen
• flushes the kidneys.
• Begin in Wu Chi stance with arms held at shoulder height as if hugging a tree
• INHALE: Hold the ball in both hands, keeping the arms in a soft rounded shape, lift the arms
overhead.
• EXHALE: Bending from the waist, rotate the body to the right and circle sideways, downwards
and then up the other side while maintaining the shape of the hands and arms
• INHALE: Return to the upright position with body straight.
• REPEAT 6 - 12 times clockwise and anti-clockwise

Marching While Bouncing the Ball
Meridian/Organs
Activated
• promotes co-ordination
between left and right brain
• regulates chi flow in the legs
grounds the body and consolidates
the chi.
Teaching "Bouncing the Ball"
• INHALE: Ball in the right hand, lift the right hand and arm to shoulder height. At the same time lift the left
knee to hip height, remaining centered and balanced over right leg
• EXHALE: Lower leg, hand and arm and change the ball to the left hand.
• INHALE: Repeat on the other side.
• EXHALE: Lower right hand, arm and leg and change the ball to the right hand
• REPEAT 6 – 12 times

Calming and Returning the Chi
Meridian/Organs
Activated
• regulates and smoothes chi

flow
• consolidates and centres chi
grounds mind, body and spirit.
Teaching "Calming and Returning the Chi"
• Begin in Wu Chi stance. Hold the ball in both hands and turn the palms to face the lower dan
tien.
• INHALE: Turn the palms to face the sky and have a sense of lifting and scooping the chi as you
raise both palms up towards the chin and as the same time lifting the heels off the floor
• EXHALE: At the chin, turn the palms to face the ground and push the chi downwards towards
the lower dan tien
• REPEAT rising up and down 6 - 12 times
• FINISH SEQUENCE by placing the ball on top on lower dan tien for 3 - 5
minutes in standing meditation.

Further Reading and Reference
TAI CHI
The Inner Structure of Tai Chi
by MANTAK CHIA & JUAN LI – Healing Tao Books
Principles of Tai Chi

PAUL BRECHER – Thorsons
QIGong
Mastering Miracles
DR HONG LIU – Warner Books
The Art of QiGong

by Wong Kiew Kit – Element Books
The Way of QiGong

KENNETH S. COHEN – Bantam Books
QiGong – Harnessing the Power of the Universe

DANIEL REID – Simon & Schuster
EASTERN PHILOSOPHY
Lao Tzu's TAO TE CHING

Translated by DC Lau – Penguin Classics
www.chiball.com

Chiball Energy Moves Tai Chi Manual

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Harmony • Balance • Wellbeing

Tai Chi - Qi Gong

© ChiBall Education Pty Ltd 2011 1 ChiBall Energy Moves v 2.01

© ChiBall Education Pty Ltd 2011 2 ChiBall Energy Moves v 2.01

We hope you enjoy your Journey!

© ChiBall Education Pty Ltd 2011 3 ChiBall Energy Moves v 2.01

Upon completion of this module you will:

© ChiBall Education Pty Ltd 2011 4 ChiBall Energy Moves v 2.01

The Wood Element

Characteristics of the Wood Element

© ChiBall Education Pty Ltd 2011 5 ChiBall Energy Moves v 2.01

Regular practise of the Tai Chi Qigong Shibashi:

• strengthens and balances all aspects of your being

Tai Chi and Qi Gong represents the Wood Element in ChiBall™.

© ChiBall Education Pty Ltd 2011 6 ChiBall Energy Moves v 2.01

1. Regulate the Body

2. Regulate the Breath

3. Regulate the Mind

4. Regulate the Chi

5. Regulate the Spirit

© ChiBall Education Pty Ltd 2011 7 ChiBall Energy Moves v 2.01

Breathing for Qi Gong practise

© ChiBall Education Pty Ltd 2011 8 ChiBall Energy Moves v 2.01

Pelvis & Spine

Chest & Shoulders

Head, Neck & Chin

Arms, Elbows & Hands

© ChiBall Education Pty Ltd 2011 9 ChiBall Energy Moves v 2.01

© ChiBall Education Pty Ltd 2011 10 ChiBall Energy Moves v 2.01

Tai chi exercises are conducted in a certain order.

There are five main areas which require full attention:

Arms, hands, fingers

Legs, feet, toes

© ChiBall Education Pty Ltd 2011 11 ChiBall Energy Moves v 2.01

Forward & Retreating

Away from the axis

Towards the axis

© ChiBall Education Pty Ltd 2011 12 ChiBall Energy Moves v 2.01

Ground the body with visualizations:

The spine is straight:

Make all movements as relaxed as you possibly can

Final tips for correct practise

© ChiBall Education Pty Ltd 2011 13 ChiBall Energy Moves v 2.01

© ChiBall Education Pty Ltd 2011 14 ChiBall Energy Moves v 2.01

2. Massage the hands and wrists as if washing your hands.

3. Stroke the face as if washing it.

10. Rub the hands up and down the temples.

© ChiBall Education Pty Ltd 2011 15 ChiBall Energy Moves v 2.01

© ChiBall Education Pty Ltd 2011 16 ChiBall Energy Moves v 2.01

All Yin (front) and

Teaching Opening Position

© ChiBall Education Pty Ltd 2011 17 ChiBall Energy Moves v 2.01

Teaching Commencing Form

© ChiBall Education Pty Ltd 2011 18 ChiBall Energy Moves v 2.01

• stimulates & strengthens the

Teaching "Opening the Chest"

© ChiBall Education Pty Ltd 2011 19 ChiBall Energy Moves v 2.01

• promotes circulation of Chi in all

Teaching "Dancing Over Rainbow"

© ChiBall Education Pty Ltd 2011 20 ChiBall Energy Moves v 2.01

Teaching "Separating the Clouds"

© ChiBall Education Pty Ltd 2011 21 ChiBall Energy Moves v 2.01

• reduces stress and calms