A. qigong regulates energy circulation in the body and strengthens the subtle energy around our body. it stimulates the nervous system and conditions muscle definition.

B. Iron shirt qigong strengthens our immune system, defends us from external pathogen attacks.

C. Each salutation enhances the associated meridian and affects other related meridians.

D. Creates a smooth energy flow which bolsters the body's defense mechanisms, and allows a more efficient process of toxin elimination.

E. Calms the mind

F. Builds wei qi

G. Improves your physical health

H. Relaxes your tendons

I. Grounds

J. Qigong cultivates post-natal qi, which comes from our air, water and food that help build our body up and create new cells.

K. Qigong helps our body heal and flourish from diminishing any distractions and un-muddling the mind so that we can send messages between our bodily functions more efficiently and promote further good health

1. Wuji

   1. Form: sitting in an invisible chair

   2. Philosophy: formless, open to all possibilities

   3. Intention: let go of judgment, allow love and forgiveness to fill our heart

   4. Meridian: heart

2. Sending qi to four limbs

   1. Form: palms come down facing each other and skim off the sides of the body.

   2. Philosophy: effortlessly, form evolves - i am

   3. Intention: replace fear with confidence. being overwhelmed by worry hinders our ability to function. we aim to clear fear and replace it with action

   4. Meridian: urinary bladder

3. Washing the gallbladder mai

   1. Form: softly draw hands around face and brush under the jawline

   2. Philosophy: present yourself to the world. be as you wish to be perceived

   3. Intention: start each day fresh, bright, anew. meeting ourselves and others where we are at today.

   4. Meridian: gall bladder

4. Golden eagle spreads wings to embrace child

   1. Form: sink down and draw arms to chest in a warm embrace

   2. Philosophy: liberate the emotional body, cleanse your core

   3. Intention: find acceptance of life circumstances and trust our ability to move forward

   4. Meridian: kidney

5. Lifting the sky

   1. Form: palms turn to face the sky and push upward and then arms descend down

   2. Philosophy: transform limiting believes into clear thoughts, harvest the results of your effort

   3. Intention: reclaim our playfulness and joy. being excited about life makes us dynamic and charismatic

   4. Meridian: small intestine

6. Descending from heaven

   1. Form: open chest and let rain wash over you, with a exhale, head and hands drop to floor

   2. Philosophy: knowing the self, grounded, centered, fluid

   3. Intention: to free ourselves from being measured against others. liberate our creativity from the restraints of social conditioning

   4. Meridian: conception vessel

7. Phoenix consumes its ashes

   1. Form: arm rises over body and arches over to other side

   2. Philosophy: unburdening ourselves, soaring freely.

   3. Intention: to notice how we address life. is our default disposition cheerful or annoyed? nothing is perfect, everything in life has pros and cons. we choose if to view our glass as half full or half empty.

   4. Meridian: liver

8. Yin yang palm

   1. Form: unwind and twist with palms facing opposite directions

   2. Philosophy: between heaven and earth; from source to i, from i to source

   3. Intention: to become fluid, harmonizing our body by clearing stagnant energy

   4. Meridian: san jiao

9. Silk reeling

   1. Form: spine lengthens as top hand pulls away from other and pulls a string overhead

   2. Philosophy: immerse in mindful movements. reevaluate self definitions.

   3. Intention: strengthen our backbone both physically and metaphorically. as we elongate our spine, we open up space to fully express ourselves.

   4. Meridian: governing vessel

10. Gathering and offering

    1. Form: hand scoops energy behind you and comes across to opposite hip

    2. Philosophy: giving and receiving, the other side of each other. allow greatness

    3. Intention: fill our resources. when we fill full of life, we are grateful for all we have, and naturally becomes more attentive and generous.

    4. Meridian: pericardium

11. Consolidation

    1. Form: arms form a circle in front of body as if holding a big beach ball

    2. Philosophy: constructive effort gives form

    3. Intention: set and pursue clear goals. while on path, focus on process and devotion

    4. Meridian: spleen

12. Washing the ren mai

    1. Form: shoulders pull back and head parallel and then arms sweep forward besides ears

    2. Philosophy: air has volume, thoughts have weight.

    3. Intention: let go of sadness, over-sensitvity, and low self esteem. surrender completely, let go of self image, and then reform an upright posture and self worth.

    4. Meridian: lung and large intestine

13. Settle

    1. Form: deep abdominal breathing. hand over dan tian. notice internal spinning of qi

    2. Philosophy: a sense of gratitude

    3. Intention: set an intention for your day.

    4. Meridian:

1. Qigong is a healing movement meditation, derived from traditional Chinese medicine that has been practiced for over 2000 years.

2. Iron Shirt Qi Gong was developed in the Shaolin Temple in ancient China as a way for warriors to build power in preparation for battle. Essentially, military leaders saw Qi as a source of strength that could be used to overcome their enemies.

   1. Once discovered, warriors throughout China adopted rigorous training routines to perfect the practices of Iron Shirt Qi Gong. They realized that there was more to battle than learning how to use a sword or bow. Being an effective soldier required them to build strength and resiliency at the core of their beings, and that is what Iron Shirt helped them to do.

3. The term qigong means to work with energy.

4. The practice offers a sequence of movements that train the mind to lead energy smoothly and effectively throughout the body.

5. Instead of treating an individual disease, Qigong treats the whole body as an integral system.

6. In order for us to flourish, we restore the equilibrium in our body by doing Qigong.

7. Qigong regenerates a healthy energy flow, and helps us nourish and heal our entire being.

8. We often associate dissatisfaction with circumstances, and believe that if only our problems disappeared, we would be happier. Instead of waiting for external change, Qigong gently cultivates change from within.

9. Qigong focuses our intent on one breath at a time, one movement at a time, which trains the mind to stay in the moment.

10. Like water slowly polishing stone, Qigong practice gradually refines the self.

1. Getting adequate rest

2. Not moving too fast but also not too slow

3. Getting up in the morning and doing a routine exercise such as qigong or taichi

4. Staying away from anything that causes cold accumulation

1. Liver qi stagnation = phoenix consumes its own ashes

2. Liver blood stagnation = yin yang palm

3. Heart blood deficiency = wu ji & gathering and offering

4. Lung qi deficiency = washing the ren mai

5. Spleen qi deficiency = consolidation

6. Shen disturbance = silk reeling

7. Kidney yin deficiency = golden eagle spreads wings to embrace child

8. Liver fire blazing = phoenix consumes its own ashes

9. Phlegm-heat misting the mind = washing the gallbladder meridian

10. Kidney yang deficiency = sending qi to four limbs

1. Discovery

2. Iron shirt

3. Laying down mediation

4. Standing meditation

5. Acupuncture with qigong and adequate rest and nutrition