Taiji qigongis a simple series of exercises which combines the methods and benefits of taijiquan and qigong. Regular practice can contribute to relieving the symptoms of, and curing disease of the digestive, respiratory and nervous systems, as well as heart disease, hypertension, rheumatism and arthritis.

I. Standing Form

Starting position:

Stand with the toes of both feet turned inward, the big toes one-sixth of a metre apart and heels one-third of a metre apart, with the main weight of the body resting on the balls of the feet. Keep both knees straight and upright , shoulders expanded and chest; lower abdomen is drawn in and head inclined slightly forwar. Concentrate the mind on dantian ( a point about 4 centimetres below the navel). Close the eyes slightly, look at the tip of the nose and listen to your breathing.

Movement 1.

Stand in the starting position , with hands hanging down naturally beside the legs. Breathe deeply from the abdomen, inhaling through the nose and exhaling through the month. Breathing should be wlow, deep and even. Raise the tip of the tongue againest the hard palate while inhaling , and let it relax while exhaling. The breaths should enter the lower abdomen . Silently count 15 respiration cycles (one inalation and one exhalation of each cycle) before proceeding to the second movement.

Movement 2.

Extend bot arms straight ahead shead at shoulder level, with the palms facing outward and fingers pointing upward. Points to rmember: The thumb and fingers of both hands should be held close together. Keep the mouth closed and raise the tip of the tongue against the hard palate. Breathe in and out naturally through the nose. Breathing should be slow and even . Sliently count 10 breaths before prceeding to the third movement.

Movement 3.

Stand in the same starting position as before . Stretch the arms sideways at shoulder level to form a straight line, with the palms facing outward and fingers pointing upward. The points to remember are the same as in Movement 2. Again count 10 breaths before proceedig to the fourth movement.

Movement 4.

Stand in the same starting position as before. Extend both arms backward, palms facing downward ; palms facing downward and fingers held close together. Press the arms tightly against the ribs, with the chest inclined forword about 30 degrees. raise both arms as high as possible without moving the body. The points to remember are the same as in Movement 2. Count 15 breaths.

The above four movements should be performed continuouly. The position of the toes (turned inward ) remains unchanged throughout and only the arms and hands move. Take 50 breaths altogether to complete the series of movements. After every two weeks, add three breaths to Movement 1, two to Movement 2, two to Movement 3 and three to Movement 4, an increase of 10 breaths altogether. After two and a half months. The total number of breaths will be 100 . Practice at this level of intensity for three months before increasing the number of breaths. In all cases, the increase should be gradual.

II. Sitting Form

Sit on bed. Stretch the legs straight, and keep the toes of both feet together and heel apart. Hold the stretched fingers close together, with the knuckles facing upward, and tuck the hands under the thights. Hold chest out and draw in lower abdomen, with head inclined slightly forward. Concentrate the mind on dantian. Keep the mouth closed and press the tip of the tongue against the hard palate. Close the eyes slightly, look at the tip of the nose and listen to the breathing . Breathe naturally throught the nose, with the breaths penetrating gradually into the lower abdomen. Silently count 100 breaths (or 50 if one is recuperating from an illness). Add 10 breaths every two weeks, so that the number of breaths increases gradually from 110 to 150, 160, and 200, depending on the condition of one's health . Be careful not to each a cold in cold weather.

III. Lying Form

Lie on the back in bed. Stretch the legs straight, and keep the big toes about one-third of a metre apart and the heels slightly wider apart. Hold the stretched fingers close together, with the knuckles facing upward, and place the hands under the thighs. Rest the head on a pillow, with the shoulders naturally relaxed. other movements are the same as the sitting form. Silently count 100 breaths (50 at the beginning if one is recuperating from an illness ). Follow the same rate of increase as in the sitting form . as one can usually practise longer while lying on one's back, the number of breaths can be increase to 300. Further increases will depend on the condition of one's health. In cold weather, cover the body with a blanket so as not to catch a cold.

IV Walking Form

Placing both hands behind the back, the left hand forming a relaxed fist which is held in the palm of the right hand. The forearms press gently against the upper part of the buttocks. Relax the shoulders and chest, and incline the head slightly forward. Walk slowly and in a relaxed manner, with the eyes and attention fixed on the toes, and the ears listening to the breathing. Breathing should be coordinated with the steps; the principle is to take the same number of steps for each exhalation. the mumber of steps taken should increase gradually-from "two steps for each inhalation and two steps for each exhalation" to " nine steps for each inhalation and nine steps for exhalation". Take deep abdominal breaths, inhaling through the nose and exhaling through the mouth. It is advisable to do this exercise in the fields or woods where the air is fresh. Do it as if you are taking a stroll, and pay no attention to the time or distance.

V. Five Essential Points

In order to obtain the desired results, the following five points should be observed:

1. The mind should be at ease and remain tranquil.
2. The posture and movements should be correct.
3. Breathe slowly.
4. Increase the length of time for the exercise gradually.
5. Practise the exercise regularly every day.

VI. Points to Remember

1. The standing form is the most important part of the exercise. The walking form can be done as a means of relaxation, after going through the movements in the sitting or lying position.
2. Do the exercise in a quiet place where the air is fresh, preferably where trees, flowers and other plants are growing.
3. It is preferable to do the standing exercise once after getting up in the moring and once before going to bed, and do the sitting exercise before taking a noon nap. The walking exercises should be done after the standing exercise. If there is not enough time, at least do the standing exercise once after getting up in the morning , or the sitting or lying exercise before getting out of bed.
4. In rainy, foggy or windy weather, do the exercise indoors.
5. Stop doing the exercise for some time if you have a cold or fever, or if you vomit blood.
6. Don't do the standing exercise less than half an hour after a meal; the sitting or lying exercise, however, can be odne after a brief rest. The walking exercise can be done at any time.
7. Do not drink cold water immediately after the exercise. Take care not to catch a cold if you should start sweating.
8. Wear loose clothes when you do the exercise.
9. Do not talk with others when you do the exercise. If anyone should interrupt you, begin again.
10. Women who have reached the third month of pregnancy should stop doing the exercise.

Reactions

At the beginning one may experience the following reactions:

1. Limbs ache.
2. Palm turn cold.
3. Arms shiver.
4. Chest and knees feel distended.

Don't worry about these reactions, since they are quite normal. Continue doing the exercise and they will disappear in a few days. After some time , however, one may experience one may experience other reactions such as flatulence, hiccuping, perspiration, or fever. these are good symptoms. After three or four months, your saliva will increase when you do the exercise and you will sense a slightly sweet taste in your mouth. In half a year you will feel extremely comfortable after exercises; but if you stop, you will feel rather uncomfortable.