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1. PREPARATORY
PURPOSE: To activate your inborn ch'i through relaxation. This is a critical step to
prepare yourself for subsequent routines.
MOVEMENT DESCRIPTION: Stand up in a right posture with a calm and peaceful
mind. Relax the body with hands hanging down. After while slowly wave hands
controlled by waists. This routine should take at least 15 minutes.
STEPS:
1. Stand straight with two feet parallel in inner shoulder width. Bend knees
slightly (approximately one half inch).
2. Relax the whole body with two hands loosely hanging down, keeping armpits
slightly open and fingers apart with the index finger slightly tilted.
3. Breathe naturally; free the mind from any distraction.
4. Rest head easily on the neck, with chin slightly tucked in so that the head is in
vertical position.
5. Look straight ahead with a somewhat smiling gesture to relax the facial
muscles.
6. Keep jaws close with the tip of tongue touches the upper ridge behind the
upper teeth.
7. Wait for ch'i to travel around the body. When start feeling parts of the
limbs tremble, slowly move arms (from the elbows down) in a up and
down motion (but continue to keep fingers apart from each other).
NOTES: If body trembles vigorously, stop and take a walk to calm down. When
moving arms up and down, do not exert any strength.
2. TORTOISE BREATH
PURPOSE: To circulate your original ch'i through slow respiration. This is to
strengthen your ch'i resouvoir (Tan Tien) which is the main part of the body for
original ch'i storage. The movement is to enhance the "Mother Path" and
the "Father Passage", the two most important ones among the 20 main
paths in your body.
STEPS:
1. Stand straight with two feet parallel in outer shoulder width.
2. Open palms with fingers apart then put left hand on the stomach below the
navel (except the thumb). Place right hand on the back of left hand so that the
index fingers and thumbs are forming a hole leaving the navel exposed.
3. Relax the back of the head, neck and backbone and keep them in straight line.
4. Rest head easily on the neck, with the chin slightly tucked in so that the head
is in vertical position.
5. Bend knees while leaning head slightly backward (eyes focus on 'seeing' the
top of the head). Inhale slowly through the nose and push the air into the
abdomen section by expanding stomach to its full extend (in roughly 9
seconds).
6. Straighten knees slowly while exhaling through the mouth using the same
amount of time and bend the body forward about 15 degrees.
7. Repeat the above inhale and exhale motions for 9 times.
NOTES: Keep the inhale/exhale motions smooth. Do not hold breath between intake
and outpour of air.
4. FLUTTERING OF A BIRD
PURPOSE:
To exercise all of your limbs simultaneously in a slow moving manner. Suitable for
people after their middle age. The arms, on the Yin side, house the meridians that
reach the lungs, the heart and heart muscles. Indirectly, this benefits your respiratory
and circulatory systems. Arm trembling also benefits the intestines.
MOVEMENT DESCRIPTION:
Extends the arms like a pair of wings and stick up the toes so that they do not touch
the ground.
STEPS:
1. Keep the feet apart in parallel beneath the armpits and stand straight
2. Extend the arms horizontally to the sides at shoulder height, palms facing up
and fingers slightly apart
3. Keep the legs straight and stick up the toes
4. Let the shoulders and wrists hang loose, wait for the arms to tremble by the
original ch'i;
5. Stop after 30 seconds
NOTES:
If you do not feel ch'i after a while, gently move your arms and flip your hands to
activate ch'i.
5. FIST CIRCLE
PURPOSE:
To strengthen the arms, shoulders, stomach and intestines, and improve digestion. It
also helps to tighten the muscles on the waist.
STEPS:
1. Continued from the prior movement, feet remains apart and parallel, arms
remain extended
2. Make fists with the thumb inside other fingers
3. Raise the fists close to the ears, the elbows level with the shoulders, look
straight
4. Turn fists next to the ears nine times, wait for ch'i activation
5. Push fists up to make circles around the ears for about 30 seconds
NOTES:
Work until the arms become supple and the chest is relieved of pressure.
7. HAND CROSS
PURPOSE:
To obtain a peaceful mind from crossing hands and coordinating fingers.
STEPS:
1. Keep the feet apart in parallel at shoulder width
2. Bend the knees slightly in a firm but comfortable position
3. Cross hands in front of the chest, right hand inside, back to back, fingers
apart
(leave the armpit open, that is the arms are away from the chest)
4. Spread fingers outward 9 times to stimulate ch'i
5. Let the arms tremble for 30 seconds or more
6. Pull the right hand and put it under the left hand, repeat steps 3 - 5
NOTES:
It is important to stand still to maintain a firm base and keep calm in working on this
movement.
8. LIFT OF PEARLS
PURPOSE:
To strengthen the spleen, the reproductive organs and relieve stress.
STEPS:
1. The feet remains apart in parallel. Move the left foot to keep a wider distance
2. Bend the knees and raise heels to stand on toes
3. Place the hands in front of the chest, palms up with fingers facing (but without
touching) each other
4. Keep head, neck and backbone in a straight line and relax
5. Spread fingers outward (i.e., towards the ground) 9 times
6. Turn head to the left 3 times, then to the right 3 times
7. Lower the palms to 2 inches below the naval, then raise them back to the
chest; repeat these movements 20 times or more
NOTES:
This routine is geared toward inducing ch'i to run up and down the paths along the
abdomen and the chest from the limbs.
9. WAIST TWIST
PURPOSE:
To strengthen the knees, the kidneys and the bladder by activating ch's around the
waist area.
STEPS:
1. Maintain same standing position of the previous movement
2. Turn palms upside down
3. Press hands down to the waist forming an oval by the two arms
4. Spread fingers by pulling them upward 9 times to activate ch'i
5. Make fingers face each other
6. Turn waist left and then right without moving the hips to rotate the upper body
180 degrees
7. Do 6 for 30 seconds or more
NOTES:
The hands are moved along the waist belt by the waist rotation, not by moving the
arms or shoulders.