©
Green
Way Research, Red Bluff, California, 2003-2012
By Michael P. Garofalo, All Rights Reserved.
Disclaimer
Names
of the Movements
Temple Qigong
Standing Meditation, Resting
Position: Wuji
1. Turning the Prayer Wheel
6. Leg Bounce
9.
Polishing the Mirror
Closure: Collecting and Storing Energy
These are the names used by Master Marshall Ho'o for the movements of the "Nine Temple Exercises" found in his 1986 book "Tai Chi Chuan." The instructions by Master Ho'o for performing each exercise are very succinct, since the main focus of that small 111 page book is on teaching the Standard 24 Tai Chi Form. Other Qigong teachers have given the Temple Qigong movements different names, and I have listed these alternative names within my more lengthy instructions for each movement. I do not always do each movement exactly in the same way as briefly described by Master Ho'o, and I make special notes about the differences in the text below. Since other Qigong teachers have done similar movements, especially from the Shaolin Temple Lohan Qigong tradition, I include notes and links to other resources for each movement.
Standing
Meditation
Preparation or Resting Position, Opening Posture
This is the Wu Ji Position or Mountain Pose (Tadasana)
Relax, shoulders down, arms down, hands facing thighs.
Relax, sink, and root.
Keep feet together and stay balanced.
Clear, empty, free, open up your mind.
Feel you body and sense your environment.
Breathe in through the nose and out through the mouth.
Relax your abdomen as you inhale deeply.
Tighten your abdomen as you exhale completely.
Keep your head up.
Stand up straight.
Keep your eyes open. Have a relaxed an wide angle focus.
Smile softly and enjoy yourself.
This position is called the "Return to Wuji" or the "resting position."
Return to this position after each exercise and take a number of
deep breaths.
Keep shoulders down and relaxed.
Breathing during each movement is in through the nose and out
through the mouth,
except as noted.
Beathe deeply into lungs as you relax your
abdomen; tighten your abdomen gently as you exhale.
Throughout the various exercises emphasize:
Keep your balance.
Moving slowly, smoothly, and deliberately.
Feeling parts of the body.
Being solidly rooted or connected to the earth.
Breathing deeply, easily, and regularly.
Stay relaxed,
open, soft.
Discovering where you are not in balance.
Keeping centered and balanced. Maintaining
"central equilibrium."
Going deeper in the stances to challenge the body.
Following the instructions for how you are to use your eyes.
Trying to stay calm, peaceful, unworried, open and easy-going.
Refer to my remarks about the Wuji Posture and "Return to Wuji" in the webpage
The Eight Section
Brocade Chi Kung,
The Magic Pear
Qigong, and Standing
Meditation. The Wuji Posture is called the Mountain Pose or
Tadasana in Hatha Yoga.
Lessons
Temple Chi Kung
Prayer Wheel, Circling Arms, Turning the Prayer Wheel
[I will provide photographs for each of the nine movements before September of 2012.]
Step out with the left foot to the diagonal
(45° to the left side).
Step into a high bow stance (a lunge position). Have about 60% of your
weight in the left leg.
Both feet are kept flat on the floor.
Root the feet into the ground.
Both hands are drawn forward to about shoulder height and extended outwards.
The palms face one another and are about 12" apart.
The hands will move in a clockwise manner in a vertical plane to trace the
outline of a circle or prayer wheel.
As the hands move down and towards you, begin to shift the weight backwards by
straightening the front left leg.
Breathe in through the nose as the arms come up and towards the body.
Keep the head about the same height during the shifting of the weight.
The hands move down and into the waist, then upwards in an arc and back forward.
As the hands move forward the weight is transferred more into the front left leg
by bending the left leg.
Breath out through the mouth as the arms move out and down.
Soften, relax (Sung),
and open the body.
Watch the hands moving with your eyes.
Do 6 to 9 circles with the hands as the weight shifts back and forth.
Return to the Wuji position.
Repeat the exercise movement to the right
side.
Step out with the right foot to the diagonal (45° to the right side).
Step into a high bow stance (a lunge position).
Repeat all of the movements described above for the left side.
The hands will move in a clockwise manner in a vertical plane to trace the
outline of a circle or prayer wheel.
The weight will shift from the front leg to the back leg as the arm move into
the body.
The weight will shift from the back leg to the front leg as the arms move up and
out from the body.
Do 6 to 9 circles with the hands as the weight shifts back and forth.
Return to the Wuji position.
I tend to begin each Qigong exercise on the left side, then move to the right
side. I think this is an arbitrary decision. Most Taijiquan forms
begin by stepping out with the right foot to the left side, so moving to the
left at first is a habit I've formed.
This exercise is called "Merging Heaven and Earth" by
Daniel Reid in
his book A
Complete Guide to Chi-Gung, p. 235+. This book includes
a complete description and illustration of this exercise movement.
Daniel Reid has the exercise done in the horse stance. This sequence
is also found in the opening moving of the Yang style
Tai Chi Chuan.
"This exercise balances Yin and Yang, merges Heaven and Earth, and
fuses Fire and Water, establishing polar equilibrium within the energy
system. Terrestrial energy is drawn up through the energy gates in the
soles and palms, while celestial energy is drawn down from the crown.
The two merge and fuse at the chest on a completion of inhalation and
are packed down into the 'Sea of Energy' in the lower elixir field on
exhalation."
- Daniel Reid, p. 236
It should be noted that traditional
Chinese medicine does not ascribe to the same views on anatomy, physiology, or
causation that are used in contemporary scientific bio-medical theories. The
"Spleen Organ" or "Heart Organ" in traditional Chinese medicine have functions
and attributes of a somewhat different nature than we might understand the heart
or spleen in contemporary scientific anatomy and physiology. For an
excellent explanation of these concepts please read the book
The Web
That Has No Weaver: Understanding Chinese Medicine, by Ted J. Kaptchuk,
O.M.D..
"The first exercise is know as the prayer wheel. In this one exercise, the
whole body is toned. It invigorates the four systems: the vascular, the
lymphatic, the nervous and the chi systems."
- Marshall Ho'o
"Imagine you have a wheel in front of you, your hands
touching either side of the outer edge. As you move your hands out in a circular path, follow the
wheel until
your hands return back to the original position. Never extend your knee
beyond
your toes. According to Tai Chi belief, the prayer wheel exercise tones
the whole
body. For this reason, it is the first of the nine temple exercises.
Practice the exercises slowly and without tension to increase the flow of "chi," or
life energy.
The results will calm the mind and benefit mental health."
- How
to Perform the Prayer Wheel Exercise in T'ai Chi
Return to the Index for this
Webpage
2. Rotating the Knees
Keep feet together and stay balanced.
Bend from the waist and let both arms down to the knees.
Place the palms on the kneecaps.
The back is kept fairly straight.
Rotate the knees clockwise in a circle.
Rotate the knees slowly and in a small circle.
Rotate the knees in a circle 9 times.
Breathe in through the nose and out through the mouth.
Return slowly to a resting position.
Bend from the waist and let both arms down to the knees.
Place the palms on the kneecaps.
The back is kept fairly straight.
Rotate the knees counter-clockwise in a circle.
Rotate the knees slowly and in a small circle.
Repeat 9 times.
Return slowly to a resting position.
How
to Perform a Knee Rotation Exercise in T'ai Chi. Description,
28Kb.
Rotating the knees or circling the knees is a widespread warm up exercise in
martial arts and kung fu. For example, look at
"The Shaolin Workout: 28 Days to Transforming Your Body and Soul the Warrior's
Way" by Sifu Shi Yan Ming, 2006, p. 109. The Lohan
Qigong system include many of the same exercises.
Return to the Index for this
Webpage
3. Crossed Arm Rotation
Crossed Arm Rotation, Opening Left and Opening Right
Step out to a shoulder width stance or a horse stance.
Your feet should be pointed forward.
Knees are bent.
Maintain an upright posture.
The depth of stance with vary; with a lower stance making for a more intense
exercise.
Lift both arms up to chest height.
Both arms should be pointed out from each side of the body.
The palms face forward.
Relax your shoulders and neck.
Elbows should be slightly bent.
Look to the front.
Part 1
Exhale as you move the right arm to the front of the body and then to
the left side.
Exhale to a count of 4-6 when moving the arm to slow you down.
The arm stays at shoulder level height.
Twist from the waist as you move your right arm to the left side.
Look at your hand as it moves.
Touch both hands on the left side.
Look at your hands.
Your torso should be facing to the left side.
Inhale as you move your right arm back to the right side.
Twist from the waist as you move your right arm from side to side.
Look at your hand as it moves.
Inhale to a count of 4-6 while moving to slow you down.
Look to the front.
Both arms are now extended out to the sides, at shoulder height, palms forward.
Part 2
Move the left arm from the left side to the front and then to the right side.
The arm stays at shoulder level height.
Exhale as you move the left arm from the left side to the right side.
Exhale to a count of 4-6 when moving to slow you down.
Look at your hand as you move it.
Twist from the waist as you move your arm to the opposite side.
Touch both hands on the right side.
Your torso should be facing to the left side.
Look at both hands.
Inhale as you move your left arm back to your left right side.
Inhale to a count of 4-6 as you move slowly.
Twist from the waist as you move your left arm from side to side.
Look at your hand as it moves.
Look to the front.
Both arms are now extended out to the sides, at shoulder height, palms forward.
Repeat the movement 9 times to each side.
How
to Perform the Crossed Arm Exercise in T'ai Chi. Description and
photos. 34Kb.
"The crossed arm rotation posture is a challenging stance from which you strike
alternatively with one hand and then the other. This exercise activates
the spleen and the kidneys."
- Marshall Ho'o
Return to the Index for this
Webpage
4. Picking Fruit
Picking Fruit, Picking Plums, Reaching for the Fruit, Picking Nuts, Picking
Peaches
Step out with the right foot into a shoulder width
stance position.
Raise both hands to the waist as if holding a basket.
Reach up with your left hand and stretch your left arm up as high as you can.
With a relaxed left hand, imagine grasping and picking
a plum
from a branch high above your head.
Stretch the left arm high.
Bring your left arm down and place the plum in the imaginary basket that you are
holding at your waist with your right hand.
Hold the basket with your left hand.
Reach up with the right hand and stretch your right arm up as high as you can.
With a relaxed right hand, imagine grasping and picking
a plum
from a branch high above your head.
Stretch the right arm high.
Bring your right arm down and place the plum in the imaginary basket that you
are holding at your waist with your left hand.
Return to holding the basket at your waist with your right hand.
Reach up to pick another plum with your left hand.
Stretch body upward and reach upward 9 times with the left hand and 9 times with
the right hand.
Keep the feet flat on the floor as you reach upwards.
Feel the weight increase in your basket of plums.
How to Perform a Picking Fruit Exercise in T'ai Chi. Description
and photos. 34Kb.
Compare this movement with "Separating Heaven and Earth", Movement 3, of
The Eight Section
Brocade Chi Kung Set.
Marshall Ho'o does not bring the arms back down to the waist, just down about
12" inches from maximum upward reach as the other arm reaches upward. More
like climbing up a ladder.
Lifting the arms high above the head and stretching upward is common in Hatha
Yoga. A common variation of the Mountain Pose (Tadasana) has both arms
stretched high above the head.
"In this exercise imagine that you're picking fruit from a tree. This is
one of the oldest movements of mankind. We have done this movement
throughout a million years of history. It is a survival practice -
searching for food, reaching for something to eat. This exercise activates
the kidneys, the spleen and the pancreas. These organs are all activated
and the joints are lifted. This is a very important movement.
Simple, very simple to do, but very, very complex insofar as the meridians are
concerned."
- Marshall Ho'o
Return to the Index for this
Webpage
5. Swinging the Leg
Put the weight into right leg, and step forward with the left foot.
Lift the left leg up and put the left toes on the floor.
Begin to gently swing the left leg to the front and to the back.
Keep your balance as you swing your left leg back and forth.
The arms just rest at your side, or slightly out from the side if needed for
balancing.
Keep your toes pointed down as you swing your left foot.
Look forward, keep your head up, keep the right leg bent, keep the body still.
Gradually swing the left leg higher in the front and higher in the back.
Swing the leg back and forth 30 or more times.
Return to the resting position.
Put the weight into left leg, and step
forward with the right foot.
Lift the right leg up and put the right toes on the floor.
Begin to gently swing the right leg to the front and to the back.
Keep your balance as you swing your right leg back and forth.
The arms just rest at your side, or slightly out from the side if needed for
balancing.
Keep your right toes pointed down as you swing your right foot.
Look forward, keep your head up, keep the right leg bent, keep the body still.
Gradually swing the right leg higher in the front and higher in the back.
Swing the leg back and forth 30 or more times.
This exercise will help improve one's balance since you are standing on one leg.
Extend the arms to the side as much as needed to help you keep your balance.
In Master Hoo's book, p.29, when the leg swings back it comes up quite high.
It reminds one of the Hatha yoga posture of "Warrior Three" (Virabhadrasana
III) or "Balancing Stick." A variation of this movement is found in the
Animal Frolic of the Crane, that I have called "The
Sandhill Crane Glides Down to Land Along the Platte River."
"This exercise helps eliminate indigestion and constipation, and most important
of all, it invigorates the reproductive system. It requires a little
warm-up in order to swing the leg way up and so is placed on the latter half of
the list of the nine exercises. Remember, this is a leg swing, not a
kick."
- Marshall Ho'o
Return to the Index for this
Webpage
6.
Leg Bounce
Leg Bounce, Bouncing 100 Times, Jolting the Body, Shaking the Body
Step forward with the left foot and place
the left toes on the floor - a Cat Stance position.
I prefer stepping slightly to the diagonal or left side.
The right foot is flat on the floor.
Bend the knees.
Place more weight, 60% to 70% in the back right foot.
Hands are at the side, palms down, wrists flexed.
Raise the torso up, and then down, repeating the movement many times up to 100
times.
Keep the body upright and relaxed.
Gradually increase the speed of the bouncing.
Breathing is free and as needed.
Slow the pace and then stop.
Return the left foot back to the right foot.
Rest.
Step forward with the right foot and place
the right toes on the floor - a Cat Stance position.
I prefer stepping slightly to the diagonal or right side.
The left foot is flat on the floor.
Bend the knees.
Place more weight, 60% to 70% in the back left foot.
Hands are at the side, palms down, wrists flexed.
Raise the torso up, and then down, repeating the movement many times up to 100
times or more.
Keep the body upright and relaxed.
Gradually increase the speed of the bouncing.
Breathing is free and as needed.
Slow the pace and then stop.
Return the right foot back to the left foot.
Rest.
This movement exercises the thighs, calves, and hips; and shakes the inner
organs.
How to Perform
the Leg Bounce Exercise in T'ai Chi. Description and
Photos. 32Kb.
This exercise is the same as "Shaking the Body," Movement 8, of
The Eight Section
Brocade Chi Kung, as I have described it. The
explanation
includes many more comments about the role of shaking and jolting movements in
Chi Kung.
"This exercise invigorates the spine, up and down. Invigoration of the
spine is very important to your health. Many healing arts are based upon
the well-being of the spine [e.g., yoga, chiropractics]. Energy goes all
the way up to the post-pituitary and the cortex to affect even the thinking
process. Do this movement for about five minutes and you will feel quite
thoroughly invigorated."
- Marshall Ho'o
Return to the Index for this
Webpage
7. Retreat and Advance
Retreat and Advance, Moving Back and Moving Forward
A. Retreating Movement
Step out to shoulder width stance.
Your feet face forward.
Place your hands on your hips.
Face N12.
1)
Bend the left knee and sink down a little on the left leg.
Turn your upper torso 90° to the left, and face to your left side. Face
W9.
Inhale deeply.
You are now facing to the right side.
Don't move the legs much as you turn.
Keep your weight on your left leg as you turn.
Begin to exhale.
Begin to shift your upper torso to the right side, continue facing W9.
You are moving your upper torso backwards, retreating towards E3.
Shift your weight to the right leg and right side.
Bend your right knee and continue facing W9.
2)
Begin to inhale.
Turn your upper torso 180° degrees clockwise to the right side, and face to your
right side.
Face towards E3.
Keep your weight on your bent right leg as you turn your torso clockwise to the
right side, E3.
Begin to exhale.
Begin to shift your upper torso to the left side, continue facing E3.
You are moving your upper torso backwards, retreating towards W9.
Shift your weight to the left leg and the left side.
Bend your left knee and continue facing E3.
Turn your upper torso 180° degrees clockwise to the left side, and face to your
left side.
Face towards W9.
3) Repeat movement part A 1) and A 2).
Repeat the movement back and forth, from side to side, at least nine times.
Return to the resting position.
B. Advancing Movement
Step out to shoulder width stance.
Your feet face forward.
Place your hands on your hips.
Face N12.
1)
Bend the left knee and sink down a little on the left leg.
Turn your upper torso 90° to the left, and face to your left side. Face
W9.
Inhale deeply.
Turn your upper torso only by 180° to the right. Face E3.
You are now facing to the right side, E3.
Don't move the legs much as you turn.
Keep your weight on your left leg as you turn.
Begin to exhale.
2)
Begin to shift the your upper body over to the right side.
Shift your weight to the right leg and right side.
Bend your right knee and face to the right side, Face E3.
Begin to inhale.
Turn your upper torso 180° degrees to the left side, and face to your left side,
Face W9.
Keep your weight on your bent right leg as you turn your torso to the left.
Begin to exhale.
Begin to shift the your upper body over to the left side. Keep facing W9.
Shift your weight to the left leg and left side.
Bend your left knee and face to the left side.
3) Repeat movement part B 1) and B 2).
Repeat the movement back and forth, from side to side, at least nine times.
Return to the resting position.
The lower the stance the more demanding the exercise.
It takes some practice and adjustments of the legs and feet to learn this two movements. Move very slowly and gently with this movement if you are a beginner to the form.
[Again, I will provide photographs for each of the nine movements before September of 2012.]
"This is what we have to do in life all the time - retreat and advance.
The kidneys, the liver, the spleen, the pancreas, gall bladder, ascending colon,
transverse, and descending colon are all set in motion."
- Marshall Ho'o
Return to the Index for this
Webpage
8. Grinding Corn
Grinding Corn, Polishing the Stone, Milling Wheat
Step out with the right foot into a horse stance with toes
pointed forward.
Bend forward at the waist a little bit. Don't strain.
Move your hands to your waist.
Palms face down.
Touch your index fingers together and you
thumbs together to make a triangle.
Circle your hands to the left side and out to the front, to the right and back,
in a clockwise manner.
Inhale as you circle outwards, and exhale as you circle inwards.
Bend your upper torso down a little as you circle your arms out to the front,
like your reaching a little.
Lift your upper torso upward a little as you return your arms to your waist.
Keep your hands doing a clockwise circular movement at the same level above the
floor.
Do 9 circular movements in a clockwise direction.
Stop your hands at your waist.
Begin 9 circular movement in a
counter-clockwise direction.
Circle your hands to the right side and out to the front, to the left side and
back, in a counter-clockwise manner.
Inhale as you circle outwards, and exhale as you circle inwards.
Bend you upper torso down a little as you circle your arms out to the front,
like your reaching a little.
Lift your upper torso upward a little as you return your arms to your waist.
Keep the your hands doing a counter-clockwise circular movement at the same
level above the floor.
Do 9 circular movements in a clockwise direction.
Stop your hands at your waist.
Return to Wuji.
Marshall Ho'o instructs you to bend your knees quite a bit in a squat, and bring both hands to the level of your knees. You then make the circles in both directions keeping your hands at knee level. I do this exercise with my hands circling at the level of my waist or hips. The lower you go in your squat and the closer your hands are to the floor the more challenging this exercise becomes. If you have any low back pain or issues, be careful about bending forward too deeply and keep the hands at a level above the hips.
The movement in this form is similar to the initial movement of Kai Gong Shi
(Bow and Arrow) found in
Instant Health: The Shaolin Workout for Longevity by Shifu Yan Lei, p.
154-155. Also, look at this movement, done in a bow or lunge stance, in
the Magic Pearl Qigong set, movement #3, "The
Magic Pearl Glows in the Moonlight" done with a Tai Chi ball or medicine ball.
How
to Perform a Grinding the Corn Exercise in T'ai Chi. Description and
Photos. 36Kb.
"In this exercise imagine there's a stone table in front of you which comes up
to the height of your knees. The stone table is a place where you will
grind cereal. Imagine further that you are holding two bricks, one in each
hand, and with them you are grinding corn on the table."
- Marshall Ho'o
Return to the Index for this
Webpage
Polishing the Mirror, Washing the Walls, Wax On and Wax Off
1)
Step out with the right foot into a shoulder width or wider horse stance.
The toes are pointed forward.
Draw both hands up the center of the body, with the hands about 6" apart.
Lift the hands above the head.
The palms face forward and the wrists are flexed.
Begin to separate the hands and circle them downwards.
When the arms are at about shoulder level both arms should be spread out to the
sides.
Continue moving the arms downward.
As the arms reach the waist level begin to bend your knees.
Continue squatting as the arms move down.
Keep the back relatively straight as you bend slightly at the waist.
Squat down as low as you can safely.
The depth of the squatting position will vary from person to person.
As you being to rise back up, draw both hands to the center.
The hands are less than shoulder width apart as you rise up.
Draw the hands up above the head.
The arms are making a circular pattern: arching outward and downward.
Return to 1) and repeat the exercise 9 times.
Stop and rest for a moment.
2)
Draw both hands up the center of the body, with the hands about 6" apart.
Lift the hands above the head.
The palms face forward and the wrists are flexed.
Draw both hands down the centerline of the body.
The hands are less than shoulder width apart.
Continue moving both hands downward.
As the arms reach the waist level begin to bend your knees.
Continue squatting as the arms move down.
Keep the back relatively straight as you bend slightly at the waist.
Squat down as low as you can safely.
The depth of the squatting position will vary from person to person.
As you being to rise back up, draw both hands outward to the sides.
Draw the hands upwards in an arc.
The arms are making a circular pattern: arching outward and upward.
As the hands reach shoulder level and you are standing straight up, begin to
draw the hands together.
When the arms at fully extended upwards the hands are close together again.
Return to 2) and repeat the exercise 9 times.
Stop and rest for a moment.
The woman in Master Hoo's book who demonstrates this movement squats very
deeply. Her hips are lower than her knees and her palms are level with her
knees. This very low squat may be dangerous for the knees of some people.
Be careful!
Some kind of squatting movements are essential to strength training and are
found in all exercise, Yoga, and Qigong routines. Bringing the arms out
from the body as you squat may help with balance in #9, 1) above.
How
to Perform a Polishing the Mirror Exercise in T'ai Chi. Description
and Photos. 31Kb.
"This exercise has a tremendous effect on the lower back, on the backs of the
knees, which are rarely exercised, and on the inside of the thighs. Many
martial artists work the exterior muscles but do not exercise the interior
muscles of the thighs. This exercise is good for the kidneys. Do
this exercise and you won't get hemorrhoids."
- Marshall Ho'o
Return to the Index for this
Webpage
Assume standing position and take a few cleansing breaths.
Do some self massage.
Stand in Wuji
posture for awhile.
Practice Taijiquan
Practice other Qigong
Forms.
Take a walk.
Practice two of the six healing sounds.
Do some reading.
Do some meditation.
Return to the Index for this
Webpage
Links and References
Temple Chi Kung
A Note to Readers: The
Cloud Hands
webpages have been online continuously since 2001. In 2009, over 1,350,000
webpages (excluding graphics) were served to readers around the world from the
egreenway.com websites:
Cloud Hands T'ai Chi
Ch'uan, Valley Spirit
Chi Kung, Walking,
Taoism,
Yoga, etc. Since 2005, I
have also provided information about Taijiquan, Qigong, Walking, Gardening,
Mysticism, and the Eight Ways at my
Cloud Hands Blog. Since the
these mind-body arts websites are very well-established and stable websites,
they provide readers with a good and secure starting point for their online
research into Chi Kung, Taijiquan, Walking, Meditation, and the Daoist-Druid
matrix. The Cloud Hands websites are funded entirely by
Green Way Research, with
volunteer efforts by Michael P.
Garofalo.
Unfortunately, as everyone knows, many other websites and webpages,
documents, and videos appear and then disappear from the Internet scene.
Authors do not pay to keep up their web hosting services, loose a "free hosting"
option, change filenames, recode away from HTML, or decide to remove the
webpages for various reasons. Consequently, links to some good webpages or
videos become invalid and the files are no longer found on the Internet. You
may find a some of these "dead links" to nonexistent webpages or videos cited
below; and, there is no way to avoid this troublesome situation. For this
reason, when you do find a good and useful webpage, be sure to save the webpage
to a folder on your hard drive or server.
I welcome your suggestions for how to improve this webpage. Your comments,
ideas, contributions, and constructive criticism are encouraged. Send your
suggestions to my email box.
Chi Kung (Qigong) Bibliography, Links, Resources
The
Complete Guide to Chi-Gung: Harnessing the Power of the Universe.
By Daniel Reid.
Illustrations by Dexter Chou. Boston, Shambhala, 1998.
Appendix, index, 326 pages.
ISBN: 1570625433. VSCL.
Daoist Nei Gong: The Philosophical Art of Change
Eight Section Brocade Chi
Kung Eight Treasures
Qigong, Ba Duan Jin Chi Kung. By Michael P. Garofalo. Instructions,
lessons, notes,
links, bibliography, quotations, and charts.
Eighteen
Hands Lohan Qigong (King Mui Version) Description and photographs.
The
Healing Promise of Qi: Creating Extraordinary Wellness Through Qigong and
Tai Chi.
By Roger Jahnke, O.M.D.. Chicago, Contemporary Books, 2002.
Index, notes, extensive
recommended reading list, 316 pages. ISBN: 0809295288.
VSCL.
Grand Master Marshall Ho'o, 1910-1993
"Dr. Ho'o was instrumental in the certification of
acupuncture in the State of California. He was the first Tai Chi Master to have
been elected to the Black Belt Hall of Fame. He was Dean of the Aspen Academy of
Martial & Healing Arts, on the faculty of California Institute of the Arts, and
taught Tai Chi and Acupressure at many educational institutions. In 1973,
he created a series for KCET public television, in Los Angeles, teaching Tai Chi. He
was a consultant to Prevention Magazine's The Doctor's Book of Home Remedies.
A Chinese American, Dr. Ho'o was America's first Tai Chi Chuan Grandmaster.
His influence is far-reaching in both the fields of healing and martial arts."
- The Lineage, Teachers
of Two Birds Tai Chi
Tai Chi Chuan
Tai Chi Chuan: The 27 forms by Marshall Ho'o
History of Tai Chi Chuan Masters by Master Lawrence Karol
How to
Perform the Nine Temple Exercises in T'ai Chi. Each exercise is
described, and photographs of movement are also included. From E-Hows. The
descriptions on E-Hows
webpages differs slightly from the presentation on this webpage.
Instant Health: The Shaolin Workout for Longevity. By Shifu Yan Lei.
Yan Lei Press, U.K., 2009. 227 pages. ISBN: 0956310109. The author
also offers instructional DVDs;
The Shaolin Warrior, the Way of Qi Gong. An oversize book with color
photos by Manuel Vason. Includes theory, stances, stretches, routines, and
a Shaolin version of the Ba Duan Jin. VSCL.
Lohan Chi Kung, Shaolin Chi Kung
Knocking at the Gate of Life and Other Healing Exercises from China.
Official Manual of the
People's Republic of China. Translated by Edward C. Chang.
Pennsylvania, Rodale Press, 1985. Index, 202 pages. ISBN: 0878575820. VSCL.
Nine Temple Chi Kung,
Temple Qigong, Marshall Ho's Temple Chi Kung
Qigong Bibliography, Links, Resources
Qigong (Chi Kung) - Red
Bluff, California
Qigong
Empowerment: A Guide to Medical, Taoist, Buddhist, and Wushu Energy
Cultivation. By Liang, Shou-Yu and Wu, Wen-Ching. Edited by
Denise Breiter-Wu.
Rhode Island, Way of the Dragon Publishing, 1997. Index, glossary,
348 pages. ISBN: 1889659029.
Qi
Gong for Beginners: Eight Easy Movements for Vibrant Health.
By Stanley D. Wilson. Photographs by Barry Kaplan. Sterling Publications, 1997. 148
pages. ISBN: 0915801752. VSCL.
Relaxation (Sung) in
Qigong and Taijiquan
The
Root of Chinese Chi Kung: The Secrets of Chi Kung Training. By Yang
Jwing-Ming. YMAA Chi Kung Series #1. Jamaica Plain, Massachusetts, Yang's
Martial Arts Association, 1989. Glossary, 272 pages. ISBN:
0940871076. VSCL.
Rooting and Centering in Qigong and Taijiquan
The Shaolin Workout: 28 Days to Transforming Your Body and Soul the Warrior's
Way.
By Sifu Shi Yan Ming. Rodale Press, 2006. Index, 293 pages. ISBN: 1594864004.
VSCL.
Simple
Fitness Exercises : Traditional Chinese Movements for Health & Rejuvenation.
By Jiawen Miao. Llewellyn Publications, 2000. 111
pages. ISBN: 1567184952. VSCL.
Tai
Chi Temple Exercises By Robin Jagoda.
The Tao
of Tai-Chi Chuan: Way to Rejuvenation. By Jou, Tsung,
Hwa. Edited by Shoshana
Shapiro. Warwick, New York, Tai Chi Foundation, 1980. 263
pages. First Edition. ISBN: 0804813574. Excellent textbook. A Third Edition is now
available. VSCL.
Temple Ch'i Kung. By Michael P.
Garofalo.
Valley Spirit Qigong, Red
Bluff, California
VSCL = Valley Spirit Center Library Collection,
Red Bluff, California
The
Way of Energy: Mastering the Chinese Art of Internal Strength with Chi Kung
Exercise. By Master Lam Kam Chen. New York, Fireside, Simon and Schuster, 1991.
A Gaia Original.
Index, 191 pages. ISBN: 0671736450. VSCL.
The Way
of Qigong: The Art and Science of Chinese Energy Healing. By Kenneth
S. Cohen.
Foreword by Larry Dossey. New York Ballantine Books, 1997. Index,
notes, appendices, 427 pages. ISBN: 0345421094. One of my favorite books:
comprehensive,
informative, practical, and scientific. VSCL.
Yang Style Taijiquan, Short Form, Peking Version, 24
Movements. By Michael P. Garofalo. List of movements, links, bibliography, quotations.
Yi Jin Jing Qigong: Muscle Tendon Changing Qigong
Return to the Index for this Webpage
Waving
Hands Like Clouds Homepage
Red Bluff, Tehama County,
North Sacramento Valley, Northern California, U.S.A.
Cities in the area: Sacramento, Yuba City, Marysville, Oroville, Williams, Willows,
Paradise, Durham, Chico,
Hamilton City, Orland, Corning,
Rancho Tehama, Los Molinos, Tehama, Gerber, Red Bluff, Manton, Cottonwood,
Anderson, Shasta Lake, Palo Cedro, and Redding, CA
Come to Red Bluff and take
a weekend Tai Chi or Qigong Workshop
or Private Lessons with Mike Garofalo.
© Valley Spirit
Qigong, Green Way Research, Red
Bluff, California, 2003-2012
By Michael P. Garofalo, M.S., All Rights Reserved.
The information on this webpage was first posted on the Internet in August 2003.
In January, 2007, this webpage was moved to its present URL.
This webpage was last updated on March 19, 2012
Alphabetical Subject Index to the Cloud Hands Taijiquan and Valley Spirit Qigong Websites
Return to Main Index of this Webpage
Vacation and Learn in Beautiful Red Bluff, California
Beginning T'ai Chi Ch'uan Options: Yang 24, Chen 18, Sun 24, Cane 18
Beginning Chi Kung (Qigong) Options: Five Animal Frolics, Eight Brocades , Daoist Temple, Magic Pearl, Yoga
Lectures, Private Lessons,
Classes, Consulting,
Workshops, Questions and Answers
Reasonable Hourly Rates
Instructor: Michael P. Garofalo, M.S.
Excellent Recreational
Opportunities
for Persons of All Ages in the North Sacramento Valley
The Perfect Weekend Getaway for You, Friends and Family
Beautiful Scenery, Pleasant Weather, and Clear Skies for the Outdoor
Enthusiast
Activities: Sight Seeing, Bicycling, Walking, Shopping, Spas,
Reading, Relaxing, Internal Arts Studies
The Valley Spirit
Center includes extensive gardens for Tai Chi practice and a
Sacred Circle
A Full Array of Services and Excellent and Reasonably Priced
Accommodations in
Redding or
Red Bluff
Contact Mike: Email or Phone 530-200-3546
My Daily Tai Chi Chuan and Chi Kung Training Program
Photographs around the
Valley Spirit Center near the City of Red Bluff
in the North Sacramento Valley Area, California