Maneuvers of Qigong Top

Relaxation Qigong
Relaxation Qigong aims at regulating the whole body into a relaxed, comfortable and natural state through a step-by-step and rhythmical relaxation of all parts of the body coordinated by silently reading the "song (relax)"-character formula. This maneuver has the functions of activating qi and blood, coordinating the internal organs, dredging the channels and collaterals, strengthening health, preventing and curing diseases.

1. Preparations
Assume the standing, sitting or lying posture, with the tongue-tip raised against the hard palate, the eyes slightly drooping, the chest slightly drawn in and the back erect. Regulate breathing and concentrate the mind on Dantian (Elixir Field).

2. Tri-route relaxation Method
Tri-route Relaxation Method can be conducted on the foundation of reedy preparations.

1) The Routes of Relaxation
The firsts route: From the bilateral sides of the head, the bilateral sides of the neck, shoulders, upper arms, elbows, fore-arms, wrists and two hands to the ten fingers.
The second route: From the face, neck, chest, abdomen, two thighs, knees, shanks and two feet to the ten toes.
The third route: From the back of the head, posterior nape, back, waist, posterior parts of both thighs, two popliteal fossae, two shanks and two feet to the soles of both feet.

2) Method of Relaxation
First relax from the first route, going on from above to below. Having finished the first route, go on to the second and third routes. Generally, first focus on one location of one route and silently read the word "song (relax)" (without any sound), then focus on the next location. Relax in this way link by link, route by routes, for 3-5 cycles altogether.

3. Method of Local Relaxation
On the foundation of the relaxation of the three routes, the relaxation of certain part of the body can be carried out individually, such as the relaxation of the tension points and the locations of diseases and pains. Concentrate the mind on these locations and silently read the word "song (relax)" for 20-30 times.

4. Method of Whole-Body Relaxation
Regard the whole body as a point to relax. One can read silently to effect a general one-shot relaxation from the head to the feet; or silently meditate to fly and fall from a high palace to relax or silently meditate to relax downwards continuously like water flowing along the routes of the Tri-route Relaxation Method.

Inner-Nourishing Qigong
Inner-Nourishing Qigong is a maneuver featured by the coordination of silent reading of words or phrases with respiration exercise. It has fairly food regulating effects on the functional activities of the nervous, circulatory and digestive systems.

1. Preparations
The lying and plain sitting postures are the most suitable. Just before the training practice, drink a small amount of boiled water, loosen the clothes and belt, get rid of all stray thoughts and relax the mind.

Source: Maneuvers of Qigong
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