92 Dragon and Tiger Medical Chi Gung

Transiting between Landmark Positions with Both Hands

Beginning position: Foot and Shoulder's Nest position (Figure 6-8 A). Your right palm
faces your shoulder's nest and the fingers of your left hand point to the ground.

1. Move your left elbow and hand so that your fingers point at the inside of your foot.
Your right palm continues to face your shoulder's nest as your forearm begins moving
sideways and upwards and your elbow drops slightly (Figure 6-8 8).

2. Your left arm begins to rise as your fingers trace the energy pathways on the inside of
your leg. At the same time, begin to curl the fingers of your right hand as the arm
moves a bit more sideways. The palm of your right hand will face the middle of your
upper arm and the elbow will begin to rotate downwards (Figure 6-8 C).

Left hand Left hand

faces inside begins
of leg t to rise
t
J
\W
Foot and
Shoulder's Nest
position
~

A B c
Transiting between Landmark Positions with Both Hands
Figure 6-8
 Chapter 6: Movement 2 Components 93

3. At the perineum your left palm will rotate to face upwards. Your left arm continues to
rise up the center of your torso, elbow facing ~ideways. At the same time, your right
arm continues to trace the energy pathways on the inside of your arm by unfurling,
rotating and extending sideways, with your fingers facing the crease of your elbow. The
elbow is moving toward pointing directly downwards. Your fingers continue to curl
towards and touch each other (Figure 6-8 D).

4. Both hands now reach the Heart and Beak Hand position (Figure 6-8 E). Your left hand
has reached heart height on your torso. The left palm is facing upwards; and the left
elbow is pointing sideways. Your right arm is at the end of its sideways extension.
Your arm is bent and your fingers have formed a beak hand. Your right elbow and
beak fingers point downward.

5. When your right hand flicks, you have reached the Flick position (Figure 6-8 F). Your
left arm remains stationary, palm turned upwards.

Right
hand
unfurls

extension,
elbow and
fingertips point
t downwards
Left hand
rises

Heart and
Beak Hand
position

D E F

Transiting between Landmark Positions with Both Hands

Figure 6-8
94 Dragon and Tiger Medical Chi Gung

6. The right hand softly falls to finish at the outside of your right leg. At the same time,
the palm of your left hand turns to face the inside of your torso and drifts sideways from
the centerline to the shoulder's nest (Figures 6-8 G). You will now have arrived at the
Foot and Shoulder's Nest Position on the opposite side of your body (Figure 6-8 H).

7. Your right arm rotates to point to the inside of your right foot. The palm of your left
arm moves sideways and upwards and your elbow drops slightly. Your palm continues
to face your shoulder's nest (Figure 6-8 I).

8. Your right arm begins to rise as your fingers trace the energy pathways on the inside
of your leg. At the same time, curl the fingers of your left hand as the arm moves a bit
more sideways. The palm of your left hand will face the middle of your upper arm and
the elbow will begin to rotate downwards (Figure 6-8 I-J).

RighI ho,d
softly falls ~
~--., '-Z.~

~
Left palm
faces
Leftpalm shoulder's
faces
shoulder's
nest
-1--\ ,,,I
Right hand
faces inside
of leg

The Foot and

Shoulder's
Nest position

G H

Transiting between Landmark Positions with Both Hands

Figure 6-8
 Chapter 6: Movement 2 Components 95

9. At the perineum your palm will rotate to face upwards. It continues to rise up the
center of your torso, elbow facing sideways, palm facing upwards. At the same time,
your left arm continues to trace the energy pathways on the inside of your arm by
unfurling, rotating and extending sideways, with your fingers facing the crease of your
elbow. The elbow is moving toward pointing directly downwards. Your fingers continue
to curl towards and touch each other (Figure. 6-8 K).

10. Both hands now reach the Heart and Beak Hand Position (Figure 6-8 L). Your left hand
has reached heart height on your torso. The right palm is facing upwards and the
right elbow is pointing sideways. Your left arm is at the end of its sideways extension.
Your arm is bent and your fingers have formed a beak hand. Your left elbow and
beak fingers point downwards.

Left hand
points to arm

At the end of

l
the arm's
extension,
elbow and
fingertips point
~~~~t
Right
hand downwards
:;nd

lU!
begins centerline
ta rise

\,1 Heart and

~
Beak Hand
position
~

J K L

Transiting between Landmark Positions with Both Hands

Figure 6-8
 96 Dragon and Tiger Medical Chi Gung

11. When your left hand flicks you have reached the Flick position (Figure 6-8M). Your
right arm remains stationary, palm turned upwards.

12. The left hand softly falls to finish at the outside of your right leg (Figure 6-8 N). At the
same time, your left palm turns to face your torso and drifts slightly sideways to your
shoulder's nest. You have again arrived at the Foot and Shoulder's Nest position on the
opposite side of your body (Figure 6-8 0).

Follow Instructions 1-12 until you are comfortable with the coordination of both hands.

Right palm

Left hand
flicks
n
~, Left hand
faces
~:~~/der's

r~~
Right
palm
faces
upwards

The Foot and

The Flick Shoulder's ..
position Nest position '2:,
M N o
Transiting between Landmark Positions with Both Hands
Figure 6-8
 Chapter 6: Movement 2 Components 97

Important Points to Remember

Be patient with yourself and remember the 70 percent rule.
If you get lost, start again at the Foot and Shoulder's Nest position.
Both hands move at the same relative speed when they go from the Foot and
Shoulder's Nest position to the Heart and Beak Hand position.
As your hand moves up the centerline of your body, do not let it drift or cross over
to the other side of the body.
If you get frustrated, take a break. Afterwards, take a few moments to review the
movements of each hand separately before you try to coordinate them again.

Take a Short Break

It is recommended that you take a break at this point in order to allow your
nervous system to absorb what you have just learned.
98 Dragon and Tiger Medical Chi Gung

Step 4: Coordinate Breathing with

Your Hand Movements
Beginning position: Foot and Shoulder's Nest position.

1. Inhale smoothly as your hands move from the Foot and Shoulder's Nest position to the
Heart and Beak Hand position.
2. When you flick, quickly quickly exhale most of the air from your lungs. As your arm
descends, in a relaxed, smooth and even manner, exhale the rest of your air, until this
hand reaches the outside foot position and your other hand reaches its shoulder's nest
position.

3. Repeat 1 starting from this new Foot and Shoulder's Nest position.

4. Repeat 2.
Practice this entire breathing cycle (Instructions 1-4) until your inhales and exhales are
seamlessly coordinated with your hand movements.
You may have trouble coordinating your breath with the hand movements while both
hands move. If so, try moving just one hand and coordinate your breath with it. Inhale as the
hand rises and moves out and exhale when you flick and the hand descends. Then try the
other hand. When you are comfortable with this breathing pattern for each hand separately,
then try breathing in synch with both hands moving.
 Chapter 6: Movement 2 Components 99

Important Points to Remember about the Breath

Never hold your breath anywhere in the cycle. The temptation to do so just before
you flick might challenge you.
The speed of the flick should mirror the quick exhale of most of your breath but in a
relaxed manner. Release more than half of your breath during the flick.
Ideally, the exhale should be released from the nose, not the mouth. Ideally, there
should be no sharp sound accompanying the release of your breath as you flick.
However, you may first want to do so loudly out of your mouth to program your
nervous system. When the release is effortless, then powerfully, smoothly and most
important of all, quietly exhale only through the nose.
Release the rest of your breath in a continuous, easy, relaxed stream. Time that
release so that you finish when your flicked arm has dropped and the fingers are
pointed to the outside of your foot.

Take a Short Break

It is recommended that you take a break at this point in order to allow your
nervous system to absorb what you have just learned.
100 Dragon and Tiger Medical Chi Gung

Step S: Turn and Flick the Unweighted Foot

You will now learn to flick the unweighted foot and toes, using the turning instructions that
you learned in the previous chapter. This would be an excellent time to make sure that your
turns incorporate all the physical principles taught in that chapter about how to protect the
knees while turning.
The primary function of the foot flick is to release stagnant energy out of the legs. The
flicking action also boosts circulation to the feet, helps increase their flexibility, prevents or
mitigates the tendency toward bunions and is an antidote to the negative effects of wearing
ill-fitting shoes or high heels. Flicking should also help you improve your physical balance.
For most people, flicking the foot is far more challenging than flicking the hand. Many
find it difficult to remain both relaxed and balanced while turning, flicking the unweighted
foot and most especially while putting the foot down correctly before turning to face center.
If you find that following these instructions destabilizes and unbalances you, try the options
on p. 103. These options will help you improve your balance so you can comfortably do the
foot flicks.
Beginning position: Face forward, feet flat on the floor, parallel to each other and
approximately shoulder's width apart. Your weight should be distributed evenly on both feet
(Figure 6-9 A). Your arms should rest downwards along the sides of your legs.
1. Turn your torso to the left and flick the right leg.

a. Gradually shift all the weight of your torso onto your left foot, as you begin to
turn your torso and hips to the left (Figure 6-9 B).
While turning, raise your right heel while keeping the ball of your right foot
touching the ground.
Let your unweighted right leg pivot on its ball so that your right knee and toes
turn to point in the same direction as your torso and hips. Do not force the leg
to pivot.

b. At the finish of your turn, lift your unweighted right leg slightly off the ground and
extend it backwards as you flick and send energy out of your toes (Figure 6-9 C). The
flick should be loose and relaxed, following the guidelines suggested for flicking your
hand. Your right foot should be completely off the floor. As you flick, your right toes
briefly point backwards and downwards rather than parallel to the floor or upwards.
 Chapter 6: Movement 2 Components 101

2. Return to the beginning center position.

a. As you begin to turn your hips and torso back to the center, keep your weight
mostly on your left foot. Bend your weighted left leg slightly as you slowly lower
the toes and ball of your right foot to the ground (Figure 6-9 OJ. If your balance is
unsteady, it will take some time for you to learn to both precisely control the flick
and maintain balance as you put your foot back down.
b. Gradually shift your weight toward the center, fold your kwa and turn your hips
back to face forward. As you do so, let your right foot pivot on its ball until your
knees and toes face forward and finish putting your right heel down (Figure 6-9 Aj.
c. When your feet are facing forward and parallel to each other, your weight should
be evenly distributed on both feet. You are now ready to turn your torso to the right
and repeat the movement on the other side (Figure 6-70 Aj.

Right heel Right foot

pivots out lifts slightly
with turn off ground
as you flick

t
A B c o
Turn Torso to Left and Flick the Foot
Figure 6-9
102 Dragon and Tiger Medical Chi Gung

3 . Turn your torso to the right and flick left foot.

a. Gradually shift all the weight of your torso onto your right foot, as you turn your
torso and hips to the right (Figure 6-10 Bj.
While turning, raise your left heel, but keep the ball of your left foot touching
the ground (Figure 6-10 Bj.
Let your unweighted left leg pivot on its ball so that your left knee and toes turn
to point in the same direction as your torso and hips. Do not force the leg to
pivot when you turn your hips.

b. At the finish of your turn, lift your unweighted left foot slightly off the ground and
extend it backwards, toes pointing towards the ground as you flick and send energy
out of them (Figure 6-10 C). The flick should be loose and relaxed. Your left foot
should be completely off the floor. As you flick, your left toes briefly point backwards
and downwards rather than parallel to the floor and upwards.

4. Return to center position.

a. As you begin to turn your hips and torso back to the center, keep your weight most-
lyon your right foot. Bend your weighted right leg slightly as you slowly lower the
toes and ball of your left foot to the ground (Figure 6-10 Dj. If your balance is
unsteady, it will take some time for you to learn to both precisely control the flick
and maintain your balance as you put your foot back down.

Foot lifts
slightly off
ground as
you flick

A B c D
Turn Torso to Right and Flick the Foot
Figure 6-10
 Chapter 6: Movement 2 Components 103

b. Gradually shift your weight toward the middle and turn your hips back to face forward.
As you do so, let your left foot pivot on its ball until your knees and toes face forward
and then finish putting your left heel down.
c. When your feet are facing forward and parallel to each other, your weight should
be evenly distributed on both feet as in Figure 6-10 A.

Slowly and carefully repeat Instructions 1-4 until you are comfortable and can do them in
a relaxed manner.

Important Points about Flicking

The flick should be like a dog's sudden backward pawing of the ground.
The flick should be relaxed, springy and loose, not tense.
The ideal height of the flick is the mid-calf of the other leg, but under no
circumstances should it be higher than your knee.
Raise your foot no higher than where you can easily maintain balance.
The toes and arch of your foot should point backwards and then downwards
toward the floor and not parallel to the floor or facing upward.

Options for Learning the Flick

If you are tense while you flick your foot or lose your balance, here are some options to use
until your balance feels more stable. These methods will help you improve your balance
until you can do the foot flicks without using them.

1. Instead of flicking, lightly press the ball of your foot against the ground. Some people
find it very difficult to lift their foot off the ground and flick it backwards. This causes
them to tense their bodies as they do so or feel unstabilized, which is not desirable. This
option will also help you learn to have your foot pivot follow the turning of your torso.
2. Hold onto a chair or table to balance yourself while you practice the flick, until you
can do it in a relaxed, balanced and comfortable manner.

You can also postpone learning the foot flick until you have thoroughly learned an practiced
the other Dragon and Tiger movements. This will give you time to develop better balance.
 PUTTING IT ALL
7 TOGETHER
Movell1ent 2 Integration

In the two previous chapters, you learned how to turn your torso while protecting your knees
and the basic components of Movement 2. Now you will learn to put them together.
Step 1 teaches new landmark positions that will help you coordinate the movements of
the hands while turning your torso, shifting weight and flicking the hand and foot.
Step 2 teaches you how to smoothly transit between the landmark positions.
Step 3 teaches you how to make the transition between Movement 1 and Movement 2.
This could not be taught at the end of Movement 1 because it incorporates many elements
of Movement 2 which still needed to be learned.
Step 4 teaches you to integrate all the steps that you have learned into one relaxed and
coordinated movement.

Step 1: Learn New Landmark Positions

New landmark positions will now help you coordinate the movements of your hands, legs,
breath, weight shifts and turns. These landmarks are devices to help orient you as you move
from one position to another without stops and starts. If you lose your place, these positions
will be very helpful to put you in a comfortable starting place.

105
106 Dragon and Tiger Medical Chi Gung

The Foot and Shoulder's Nest position is the one you have already learned (Figure 7-7).
You will always return to this position just before turning your torso to the right or to the left.
The Heart and Beak Hand and Flick positions (Figures 7-2 & 7-3) differ from the one
learned in Step 4 of the previous chapter (p. 98) because your torso will be facing sideways
and not forward. For now do not worry about how you transit to these positions. Use the
instructions below to place your hands and feet in the landmark positions. Follow the 70
percent rule in doing so.

1. Begin with the Foot and Shoulder's Nest position (Figure 7-7 A), right arm up.

Your right hand is up at about shoulder's height, elbow pointed sideways and palm
facing your shoulder's nest.
Your weight is evenly distributed on both feet.

2. Turn your torso to the right to put yourself in the Heart and Beak Hand position
(Figure 7-2 A).
Your right foot is fully weighted and faces forward.
Your torso is turned to the right as far as is comfortable.
Your left leg is turned at the same angle as your torso and left foot is ready to flick.
Your right arm is extended, elbow dropped, fingers in a beak hand. Your beak
hand is ideally on the centerline of your body at about shoulder height.
Your left arm is at the centerline at about heart height with palm facing upward.

3. Flick the tigers of your right hand and left foot to place yourself into the Flick position
(Figure 7-3 A).
Your right foot is fully weighted.
The fingers of your flicking hand point straight ahead, your palm faces downwards
at the ground and your flicking foot and toes point downwards.
The left hand continues to be on the centerline at about heart height with palm
facing upwards.

4. Turn your torso to face back to center to place yourself in the Foot and Shoulder's Nest
position, left arm up (Figure 7-7 B).

Raise left arm slightly to about shoulder height, palm facing towards shoulder's nest.
Right arm has dropped and palm faces towards the right leg. The right fingers face
downwards.
 Chapter 7: Movement 2 Integration 107

Palm of upper
hand faces
shoulder's nest

Weight is evenly
distributed on
both feet

A B
Foot and Shoulder's Nest Position
Figure 7-7

~ ~~
Beakhand
ideally is on
the centerline
of the body
~ ~
____---' Palm is on
centerline of body
facing upwards
~Ii!)C-- Beak hand
ideally is on
the centerline
of the body

Right foot Pivot on the ball of Left foot

is fully the foot is fully
weighted weighted
A B
Heart and Beak Hand Position
Figure 7-2

Fingers flick towards _ _ _....

the horizon
Palm remains on
centerline

Toes point
to ground

A Flick Position B
Figure 7-3
108 Dragon and Tiger Medical Chi Gung

5. Turn your torso to the left and put your hands and feet in the Heart and Beak Hand
position (Figure 7-2 B).

Your left foot is fully weighted and faces forward.

Your torso is turned to the left as far as is comfortable.
Your right leg is turned at the same angle as your torso and left foot is ready to flick.
Your left arm is extended, elbow dropped, fingers in a beak hand. Your beak hand
is ideally on the centerline of your body at about shoulder height.
Your right arm is at the centerline at about heart height with palm facing upwards.

6. Flick the fingers of your left hand and flick your right foot to move into the Flick position
(Figure 7-3 B).
Your left foot fully weighted.
Your torso is turned to the left.
The fingers of your left hand have flicked and point straight ahead (palm facing
downwards at the ground).
The right hand continues to be on the centerline at about heart height with palm
facing upwards.
Your right leg flicks with toes pointing downward.

Repeat Instructions 1-6 until you are comfortable with these new landmark positions.
If you cannot turn your torso all the way to the side to achieve these ideal positions, then
you have two options. One is to turn your weighted foot outward as described in Chapter
5, p. 68, so that your body can turn to the ideal position. The other is to turn your torso less.
Then your beak hand will be positioned somewhat off your centerline.

The Position of the Hands When the Body Is Turned Sideways

When viewing all illustrations which show the turning of the hips and pivoting of the foot, the
angle of perception may be visually deceptive. You must remember:
The center of palm as it comes up the torso is directly on the body's centerline, not
your wrist, forearm or fingers.
Your beak hand will be positioned either on the centerline of your torso, or closer to
the right or left energy pathway depending on how far you turn to the right or left.

Take a Short Break

It is recommended that you take a break at this point in order to allow your
nervous system to absorb what you have just learned.
 Chapter 7: Movement 2 Integration 109

Step 2: Transit between Landmark Positions

You are now ready to learn to transit between each landmark position and coordinate the
movements of the hands while turning your torso, shifting weight and flicking the hand and foot.
New challenges will arise. Here are some examples-
You might find that when turning from side to side and flicking, you remember your
foot and waist turning, but forget what the hands are doing or vice-versa.
You might find it difficult to keep the flicks of the hand and foot relatively constant and
balanced, so that one does not overly dominate and imbalance the other.

1. Move to the Flick Position

8eginning Position: Put yourself in the Heart and Beak Hand position with your torso
facing left (Figure 7-4).

a. Flick your left hand forwards and your right foot backwards (Figure 7-5). Imagine
you are projecting energy simultaneously from your hand and foot.
Your left palm should face the floor. Your right toes should point toward the floor
with your right foot no higher than the mid-calf of your left leg.
b. Exhale with a short explosive force and release more than half of your breath.

Left hand
flicks.
Right palm Immediately
remains on exhale at
centerline as least half
it rises your breath

Right foot
flicks

Heart and Beak Hand Position The Flick Position

Figure 74 Figure 7-5
110 Dragon and Tiger Medical Chi Gung

2. Turn Back to the Foot and Shoulder's Nest Position

Although the right and left sides of the body continuously and simultaneously move, this
move is broken into two parts to make it easier to learn.

Part A-Left Side (Figure 76 A)

a. Start to lower your left arm and fingers until they are midway down the left side of
your body at heart height.
b. Continue to exhale in a continuous stream in concert with the movement of your
left arm.
c. Unfold your left kwa and turn partially back toward the center.

Part A-Right Side (Figure 76 A)

d. Put your right toes slowly down, pivot on the ball of your right foot towards the center
e. Rotate your right palm until it faces your body.
f. Pull your right hand across your chest until your right palm is midway between your
heart and shoulder's nest.

Left hand
softly falls

Palm of right
hand begins to
turn toward the
shoulder's nest

Right foot pivots

to center

A
Transiting to Foot and Shoulder's Nest Position
Figure 7-6
 Chapter 7: Movement 2 Integration 111

Part a-Left Side (Figure 7-6 a)

g. Finish lowering your left arm until it is by your side and your fingers point to the
bottom outside of your left foot.
h. Your exhale should finish at the same time your left hand points to the bottom of
your foot.

Part a-Right Side (Figure 7-6 a)

i. Continue to pull your palm sideways until it faces your shoulder's nest.
j. Continue to pivot on your right foot until it faces forward and is parallel with your
left foot.
k. Put your heel down as you evenly shift your weight onto both feet.

You have reached the other Foot and Shoulder's Nest position and have finished exhaling.
The palm of your right hand faces your shoulder's nest (Figure 7-6 B).

Palm faces
shoulder's nest

In the Foot and

Shoulder's Nest
position, the
weight is evenly
distributed on
both feet

Reaching Foot and Shoulder's Nest Position

Figure 7-6