sinew transforming qigong

Question 1

name the 6 Sinew Transforming Qigong exercises

Answer 1

1. Ball Holding
2. Wei Tuo Presents the Pestle
3. Plucking + Resetting the Stars
4. Pulling Nine Oxen By Their Tails
5. Three Dishes Falling to the Ground
6. Prone Tiger Pouncing On Its Prey

Question 2

what is the benefit of Ball Holding?

Answer 2

feel Qi at hands / fingers

Question 3

what is the benefit of Wei Tuo Presents the Pestle?

Answer 3

strengthens shoulder girdle, elbows, wrists

Question 4

what is the benefit of Plucking + Resetting the Stars?

Answer 4

strengthens legs, pectorals, biceps, wrist

Question 5

what is the benefit of Pulling Nine Oxen By Their Tails?

Answer 5

strengthens legs + rotational strength of forearm (helpful for rolling, pushing, and chafing)

Question 6

what is the benefit of Three Dishes Falling to the Ground?

Answer 6

strengthens legs + aligns back

Question 7

what is the benefit of Prone Tiger Pouncing On Its Prey?

Answer 7

strengthens back, arms, fingers

three ways to do it: on floor with legs straight, on floor with knees bent, or at wall

Question 8

how do you perform the basic Qigong stance?what are some important points for practicing Qigong?

Answer 8

• bend knees slightly
• sink tailbone, relax lumbar
• head is erect, as if suspended by thread from Du 20
• slightly tuck your chin (to open Du 15/16)
• relax waist + hips
• round upper back; gently press shoulder blades forward
• soften chest muscles; chest is slightly concave
• relax shoulders; drop elbows
• tongue tip on roof of mouth, connecting Du + Ren
• breathing is relaxed + unforced; lower abdomen moves with breath
• mind is relaxed + focused; be aware of whole body

Question 9

what are 3 common mistakes people make when practicing Qigong?

Answer 9

1. forced breathing – breath should be free, natural, unrestrained; there should be no sound when breathing
2. labored use of strength – holding tension to exert force can create qi / blood stagnation; there should be no muscular exertion; should feel like arms + legs are floating through space
3. throwing out chest + sucking in abdomen – keeps energy in the upper body; throws off balance

Question 10

what are some precautions for Qigong?

Answer 10

• don’t do Qigong when: tired, after sex, when intoxicated, after a meal, where you may be startled
• if you always have a bowel movement after Qigong: you may be depleting Qi + need to balance up/down