that wrap around the torso are considered an organ called triple burner (sanjiao, 三焦). When these wrapping muscles/tendons are loosened, the internal organs can be relaxed. Consequently, the qi and blood can smoothly circulate in the organs. In addition, through these exercises, you will also condition your torso and spine, especially the lower back. Therefore, to those who already have spine or lower back problems, these exercises will help you to regain health.
3. Opening the Twelve Primary Qi Channels (Meridians)
All exercises are designed to open up or to reactivate the qi’s circulation in the twelve primary qi channels. Once these channels are wide opened, the qi can circulate abundantly and smoothly. This will thus enhance the blood circulation as well. Qi and blood circulation is the crucial key to getting rid of the body’s toxins, especially when done in the early morning, right after waking up. In addition, if you practice before your sleep, you will loosen up the body and improve the qi and blood circulation. This will help you get rid of the toxins that have accumulated from daytime physical activities. Practicing before you sleep will provide a good circulating condition for the body’s metabolism during your sleep. However, you may experience that it is harder to fall asleep because the enhanced circulation may excite your mind and body.
4. Strengthening Internal Organs
Another benefit of enhancing qi circulation in the twelve primary qi channels is to recondition your internal organs such as the kidneys, spleen, liver, lungs, and heart. When the qi’s circulation in the twelve primary qi channels is enhanced due to the more abundant qi circulation provided, the internal organs can be conditioned and rebuilt. It is known in Chinese qigong practice that the crucial key of rebuilding the internal organs’ healthy condition is through abundant qi circulation. After all, if there is not enough energy circulating in the internal organs, then there is nothing that can be used to recondition the organs.
5. Improving Joint Problems
Many exercises focus on stretching and exercising the joints. When you lie down, the physical body is relaxed, especially the joints. Therefore, it is the best position for stretching and exercising the joints and enhancing the qi’s circulation in the joints. This is the crucial key to healing and reconditioning.
6. Improving the Digestive System
Some of the exercises emphasize the abdominal area’s movement and massage. Through these exercises and massage, the qi will circulate following the bowel system. This is the key to improving the function of the digestive system.
7. Preventing Prostate and Breast Cancers
Through the shoulder and hip joint exercises, the qi stagnant around the breast and prostate areas can be removed. In Chinese medicine, it is recognized that smooth qi circulation is the key to preventing or treating cancers. Naturally, correct exercises and massage are the two most common treatments for cancer problems.
I hope this introduction has convinced you of the effectiveness and the benefits of meridian qigong. Please allow at least three months of practice to verify these benefits. The keys to making this happen are patience and consistence. If you find this is beneficial to you, please introduce these exercises to others such as your friends and family.
Important Points1. Time of Practice (練習時間)
To gain the most benefit from these exercises, there are three optimal times that you can practice.
A. Right after waking up (剛睡醒)—Best time
B. Right before sleep (睡前)—Second-best time
C. Dusk (傍晚)—Third-best time
2. Do Not Practice with Full or Empty Stomach (不要飽食、空肚)
There are a lot of swaying and circling motions in these exercises. If you have a full stomach when you do these exercises, you will feel very uncomfortable. It is important to feel comfortable and relaxed. Naturally, if you are too hungry, that will also affect your exercises; you should eat a little bit of food first. However, if you feel comfortable right after you wake up, that would be the best time.
3. Drink Plenty of Water (喝水足量)
If you feel thirsty during practice, the waste in your body will not move adequately. Water is a necessary element to help cleanse the body. If you can, place a glass of water next to your bed so you will have it right when you are waking up.
4. Breathe Naturally (呼吸自然)
Breathing is a crucial key to repelling waste in the body. Plenty of oxygen will offer you a high level of metabolism. Therefore, when you practice, you should breathe naturally and deeply. Holding the breath can only cause tightness of the body.
5. Adequate Number of Repetitions (運動量適度)
The right amount of exercise is always the key to progress. Too much will harm you, and too little will not be effective. In addition, you must consider how much time you have. If you rush through, even though you have done a lot of exercises, the result will not be as great as when you take time and relax. You must build up a habit of enjoying it instead of treating it as a necessary task. If you find that your body is a little bit sore the next day after practice, it is normal. However, if the soreness is significant, it implies you should proceed more slowly and more gradually.
To complete all of the exercises recommended, it will take about forty to fifty minutes. If you find that there are too many exercises, you may divide them into two or three groups and practice them alternatively. You may also select those exercises that are more beneficial to your needs. For example, if you have lower back pain, you may want to practice those exercises that focus on the lower back. If you have hip or knee joint problems, you may want to emphasize more on the hip and knee exercises. Naturally, you can always adjust the number of repetitions as well.
We will also introduce some important tui na and acupressure techniques in the next chapter. Again, if you find it takes too much time for you to do all of them each time, you may design your own schedule. For example, exercise in the morning, and massage before you go to sleep.
1-2. Meridian Qigong Exercises Preparation
First lie facing upward, and completely relax. Remain calm throughout each exercise. Open your legs slightly, and place your arms comfortably beside your body. Inhale slowly and deeply, and then gently and slowly let the air out. Bring your attention to your body’s feeling, and pay attention to the feeling in each area you are focusing on throughout the exercises. Remember, feeling is a language that allows your mind and body to communicate through the nervous system and qi (energy) circulation. If you are able to establish a deep feeling right at the beginning, you will have accomplished at least 50 percent of the effectiveness of these meridian qigong practices. Repeat this relaxed breathing at least three times.
Facing UpwardArms/Legs (臂/腿)1. Extend and Squeeze Fingers/Toes (Arms Straight Upward) 張指/張趾與 握拳/握趾 (上伸臂) 停 10 妙，重複2次
These exercises will lead the qi from the twelve qi channels, which are connected to the twelve internal organs, to your extremities. This is the first step to enliven and open the channels and improve your qi circulation right away.
Extend both arms upward.