Qi Gong Instructor Training Level II (Part 1 of 5)

Save a copy of this test along with your answers.  You will need this at the end of your Level II coursework.

The warm-up exercise in this video is a little long. You can choose appropriate movements for your students’ level. If you have older students, you can choose some easy movements; if you have younger students, you can choose some faster and more vigorous movements. You must know your student's health condition, physical ability, and energy. After a few classes, you will know. You could also ask them to fill out a simple form.

Reference: Video 2, Basic Qi practice

You can use this exercise before practicing Qi Gong. You can also choose some of the movements to use when you are teaching.

1. Breathing practice: There are three types of breathing.

- Chest breathing: great for improving lung function.

When you inhale, breathe in through your nose and expand your chest; when you exhale, breathe out through your mouth, and relax the chest muscle.

- Abdominal breathing: can be passive breathing, which means when you inhale, expanding your abdomen, you allow air to go into your lungs naturally. The air pushes down the diaphragm. This type of breathing helps bring more air to the body. It also helps someone with restricted lungs. or lung disease who cannot perform chest breathing.

- Reverse air breath: It is somewhat difficult to practice but beneficial to the organ system.

In this Qi Gong form, some movements involve chest breathing, and some involve abdominal breathing, depending on the movement. If you cannot identify the type of breathing you feel the best, just pick one.

1. Relaxation practice:

Feet are apart, weight in the center. Raise your arms and inhale slowly; sink the body (bend your knees and relax your lower back) and elbow, relax the shoulder and arms and hands. As you inhale, imagine the energy from the earth flowing to your palm; as you exhale sink the body, you move energy back to the earth through your body. Continue this cycle 4 to 8 times.

1. Balance practice:

Feet are apart. Slowly bend your legs and relax your lower back. Slowly put weight on one side, keeping legs bent and back relaxed, and slowly shift weight to the other side. When you feel comfortable, slowly lift one leg and step down. Do the same on the other leg. It is a slow and controlled movement. There is a practice section in a later chapter.

1. Horse stance practice:

Feet are wider than shoulder width. Take a slow, deep breath, raise your arms following the body, exhale, sink the body by bending your legs, sink your elbow and arm, and relax the lower back (remove the arch of the lower back). You then hold this horse stance position for a minute or two.

If your legs are tired, you can take a break as described in the video.

All movements require correct breathing, with inhaling & exhaling in each movement.

Your mind focuses on breath and the meridian pathway. In Part 2, you will learn the Meridian pathway and travel directions.

1. Slow Neck Movement:

- When turning the head and stretching the neck muscles, stretch to the maximum without hurting yourself.

- Six Yang Meridians are going through your neck: three Arm meridians (Large Intestine Meridian, Triple Burner Meridian, Small Intestine Meridian) and three Leg meridians (Bladder Meridian, Gall Bladder Meridian, Stomach Meridian). When stretching the neck in slow motion, you are opening these Meridian pathways.

1. Horizontal Arm Stretching:

- As you place your arms and hands in front of your body, your elbow should point downward 45 degrees.

- As you stretch your arms to the side of the body, try to stretch as wide as you can and as far back as you can without discomfort, elbow points down. This movement opens the Yin Meridian of arms, which is the balance to the Yang Meridian.

1. Vertical Arm Stretching:

As you move your arms up, try to keep your arms straight, arms close to the ears.

1. Rotational Arm Stretching:

Make a big circle with your arms, open as wide as possible, and keep your arms straight. This movement benefits all meridians that go through your arms.

1. Angle Wings:

- When lifting your hands behind your back, keep your hands away from the body (with about one inch of space), and lift your shoulders as high as possible.

- As you exhale, relax your shoulders, your arms and hands are naturally relaxed.

1. Arm Back Stretching:

- Keep your arm straight as you raise the arm from the side.

- Once your arm reaches above the head, stretch your wrist and finger point to the center and your palm facing up.

- On your exhale, let go of the tension in your wrist, then move your arm down.

- When you bring your hand down, place your hand above the other hand.

1. Holding Sky and Side Swing the Body:

- When you move your palms up, keep your arms straight.

- When you exhale, lean the body to the side.

- Inhale move your body upright; exhale lean your body again.

- Then do the same on the other side.

1. Tea Pot Push:

On your exhale, push your palm, turn the body, and keep your legs straight.

1. Hip Rotation:

This movement looks easy, but it is not easy when done correctly. You must rotate your hip slowly and keep your leg straight; do a pelvic tilt while simultaneously contracting the abdominal muscles when rotating back.

1. Arm Raise Fly Down:

This movement is somewhat challenging. When you move your body forward and downward, keep your back straight; when moving your body up, you also need to keep your body straight and go along with the arms.

1. Lunge and Cut to the Side:

Keep the body upright when moving the arm forward in the Lunge position.

1. Reach Feet:

This movement opens the Bladder Meridian, which is great for our nervous system. You need to do it slowly, especially when bending forward. Touch your feet or floor, and slowly roll up your body.

1. Knee rotation:

Circle your knees slowly.

1. Side Lunge, Body in Opposite 45 degree:

When sinking, turn the body 45 degrees. Make sure to keep the body upward, and do not lean in any direction; keep your lower back relaxed.

1. Cover Knees and Stretch legs:

Refer to video

You do not need to worry if you are unable to do deep squat, do the best you can.

1. Cover the Opposite knee, Alternately Raise the Arm:

Make sure the correct horse stance is used: pelvic tilt to remove the curve on the lower back and tuck the lower abdomen. There is no need to bend knees too low.

1. Arm Raise Knee Hug:

Do it slowly. When you raise your arms, you can slightly lean your body back while keeping your arms straight.

1. Slow Walking Forward Backward:

Remember the number of walks and rocks back and forth. Keep your knees relaxed.