At Nam Yang Singapore we practise the Tong Ling Zi Ran Qi Gong style as taught by Master Huang Xing Xiang.
TONG LING QIGONG 中 华 自 然 通 灵 气 功
There are a few hundred styles of qigong practiced in China today, each one of them unique on their own. According to Traditional Chinese Medicine the flow of “qi” and blood compliment each other for us to maintain health, prevent and cure ailments. This leads to the cultivating of the mind, the body and the spirit.
The word “qi” means breath, air or gas and “gong” means the work of practice. The practice of “qigong” is divided into 2 types. The movement type does the breathing exercises through different movements. For the meditative type you sit in a position, relax yourself and do the breathing.
Traditional Chinese Medicine stressed the prevention rather then cure for illness. Thus the training of qigong is to strengthen ourselves and immunised ourselves against illness. The benefits of these training can only be felt when one does it regularly and consistently. The practice of qigong existed for over 5000 years. It was readily accepted by people of all generations due to its unique qualities.
The word “Tong” means clearing, access, flowing and circulating. In this context it means clearing the diseased “qi” from your meridians, enhancing smooth flow of blood and “qi” circulating the universe and gaining access to the cosmic power.
“Ling” means effectiveness, swiftness and alertness. It is effective in the treatment of diseases, in strengthening the body and cultivating sixth sense and psychic power.
Master Huang Xing Qiang from Guilin, China studied qigong Chinese Herbal Medicine and “Wushu” since his childhood days with renowned masters of those days. He was involved as lecturer and adviser to various academic institutions since 1978. He is the founder of the Tong Ling Qigong.
There are 11 basic exercises in the Tong Ling Qigong system. The requirements of these exercises are simple and easy to learn, no risk of deviations etc. All the exercises can be done in a small place. Any individual who trains in this qigong can acquire strong qi sensations after a short practice period. This can lead to self cultivation to overcome health problems and also the ability to transmit qi to heal others.
The practitioner will be able to feel the increase in his mental power and health.
As we practice the Qigong through the different exercises we are going through harmonising the flow of Qi in our body mainly the flow of the micro and the macro orbit. Along the spine are all of our vital organs and as we bend and twist our spine during the qigong exercises, we are actually massaging the vital organs in our body and thus maintaining our health. The organs in our body function together and compliment each other so we have to keep them in good shape all the time.
Case histories have shown that some diseases can be overcome by practicing Qigong. Common are high blood pressure, anemia, stress and nervousness, migraine, inflammation of nose and throat, asthma, sinuses and stroke related problems. If we exercise regularly we can prevent a lot of illness from coming our way.
In the practice of Qigong inhaling and exhaling is done in and out through the nose in a relaxed and slow manner. The breath in drawn in through the nose and into the diaphragm, after filling the diaphragm the lungs will be filled as well. It is also important to have the tip of the tongue curled up to touch the pallet at the roof of the mouth all the time.
THE THREE DAN TIENS
There are three “dan tien” in our body, the upper dan tien is behind the center of our forehead the hollow between the eyes, the middle dan tien is at the center of our chest, the solar plexus and the lower dan tien is the one three fingers below our navel.
Place your hands in front of the lower dan tien with your palms facing inward. For men the left hand should be placed between your body and right hand, the reverse for ladies. Leave a gap between your palms.
Sitting on Stool: Sit on the front 3 inches of a stool to ensure proper circulation of qi through the “hui ying” centre. Place feet flat on the ground, shoulder width apart. Relax your neck by ensuring that you look straight in front. Relax the whole body and breathe naturally. Move your hands from your head down along the centre of your body to the lower dan tien and place them according to the above instruction. Close your eyes, and place you tongue to the palate, close your mouth lightly.
A piece of cushion can be useful to avoid sitting on the ground. For men sit with your right leg further from your body, opposite for ladies.
Half Lotus Position
For men sit with left leg above your right leg, opposite for ladies.
Full Lotus Position
For men sit with your right leg on top of left, reverse for ladies.
Rub your hands, your face and comb your hair with your fingers. Move your hands down from your head to your lower dan tien and open your eyes slowly.
TONG LING QIGONG MOVEMENTS
There are altogether 11 sets of movements in Tong Ling Qigong which can be done in a small space. It is preferably to be out door with ample fresh air. It is important that you curl the tip of your tongue to the soft palate at all time during the exercises. Breathing in should be through the nose and into the abdomen (diaphragm) and breathing out through the nose.
1. Universal Breathing
Stand with feet shoulder width apart, relax the whole body placing both hands by the sides of your body with both palms facing the thighs. Feel relax and be mindful that all the meridians, pressure points and pores of the body are opened. As you inhale visualize the good ‘qi’ from nature is being absorbed into your ‘lower tan tien’. As you exhale visualize the diseased ‘qi’ from the whole body being flushed out from the “yong chuen” centers at the bottom of your feet. Do exercise 7 times.
Place the palms in the front of abdomen at the “lower dan tien” (about 1.2 inches below the navel), with a gap of about an inch to the body and an inch between the palms. For the male the right palm is place over the left while the female it is the left over the right. Do this after every movement exercises to calm and relax yourself before you do the next exercise.
2. Energise the Dan Tien
From the position at Ex 1, raise both hands upward from the sides of the body, with palms facing downward mindful of absorbing the energy from the earth yin. Turn both palms upward when both hands are horizontal at the shoulders. Continue the movement upwards absorbing the energy from the sky yang as your hands reached the center of the head move both hands downward along the center of the front of the body “ren meridian” until the dan tien level. Do exercise 7 times.
3. Wind sweeps the willow leaves
Bring both hands to the side of the body at waist level and hold with “sword finger”. Sword finger is done by making a fist and holding the ring and little finger with the thumb and than stretching out the pointing and middle finger. Band forward and push the right hand to the back bending the head to look at the finger tips, swing the hand in a circular movement above and over the head and backward and come back to the waist position ensuring that the palm faces upward all the time. Do the same for the left. Do exercise 7 times.
4. Energizing the Three Dan Tien
With open palms sweep both hands in an inward motion towards first the upper ‘dan tien’ (for male the right palm over the left and for female the left over the right). Continue to sweep to the middle ‘dan tien’ and then the lower dan tien. Then the lower, middle and upper that means you do it from upper to middle to lower and then lower to middle and upper. Do the sequence 7 times.
5. Holding the sky to penetrate the earth
While turning the palms upwards to tap the energy from the sky, you should also tilt your face so that you are looking at the sky and backward so that the front of your neck is stretched. Bend forward with the outstretched hands down to tap the energy from the earth, move your chin towards your chest. Do exercise 7 times.
6. Open the window to look at the moon
Stand with feet shoulder width apart bend and place both palms on their respective knees. Bend and turn your body to the left to look behind you, straightening your left knee while bending your right knee to switch the body weight to the right, inhaling at the same time. Return to starting position while exhaling and do the same for the right side. Do exercise 7 times.
7. Disposing of diseased Qi
Be very relax standing with feet shoulder width apart. Lift the heels slowly off the floor bringing the body together then drop abruptly, same time visualize that the diseased Qi flows down through the ‘yong chuen’ at the center of the feet to the ground. Do exercise 7 times.
8. Activating the meridians
Using cupped hands slap the top of the head downwards towards the shoulders. Cupped the right hand and slap the left shoulder downwards to the hand, do it for the outer side and then the inner side do the same for the right. Cupped both hands and slap the chest downwards to the ‘hui ying’ and down the inner side of the thighs and down towards the feet. Cupped right hand and slap from under the left arm pit downwards towards the left thigh and down the leg, do the same for the right. Cupped both hands and slap from mid back down the inner side of the legs. Do each section 3 times.
9. Circulating the Big Universe
Standing shoulder width apart with both hands by the side raise both hands upwards with palms facing the ground and then when you reach shoulder height turn palms sky wards, continue until both hands are above the center of the head energizing the ‘pai hui’, move the hands downwards along the center line of the body down under the groin and along the inner side of the legs toward the feet, turn your hands and move upwards the side of the legs to hip level. Do exercise 7 times.
10. Storing Qi at the Lower Dan Tien
Bring both hands to the front of the lower ‘dan tien’ aligning the center of the palms and the right hand on the outer for male and vice versa for female. Move hands in a circle 36 times from small circles to big circles and back to small circles. For male do it clockwise and female anti-clockwise.
11. Facial and Head massage
Rub both palms together until warm, place center of palms on your closed eyes take three deep breaths sucking the warm energy into the body through your eye ball. Rub briskly on both sides of the face from front to back with your palms. Using the pointing and center fingers massage along the nose ridge to the eyes then circle round the eyes in a clockwise and then counter clockwise motion using two fingers stroke the eyeball horizontally. Using the thumbs, pointing and center fingers pinch along the eye lashes, sliding along the cheek bone to reach the ears. Rub along the mouth under the center of the nose and the chin. Place both thumbs under the chin massage upwards along the jaw bone until you reach the ears. Briskly rub both ears. From the center of the forehead swipe your hands along the eyebrows toward the top of the ears press at the temples release and slide around the ears to the cranium and down the side of the neck. Swipe hands along the center of face backward toward the back of the neck turn your fingers and swipe away whatever unwanted toxins in the body. Using your ten fingers comb your hair briskly.
Written by Master Tan Soh Tin