Nei Gong - 8 Internal Exercises for modern times.

A specially selected set of Internal Training methods from Tai Ji, Xing Yi, Ba Gua and Qi Gong
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  • Lectures 37
  • Length 2 hours
  • Skill Level All Levels
  • Languages English
  • Includes Lifetime access
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    Available on iOS and Android
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About This Course

Published 9/2015 English

Course Description

*** Over 2000 students are now benefiting from our 'wake up!' course. Now take your training to the next level with these specifically selected and powerful Internal Training methods known as Nei Gong.

Do you study Tai Chi, Qi Gong, Yoga or related disciplines? Would you like to learn some powerful internal training exercises from the Chinese systems? Or are you just starting out on this journey and want to kick it off with some easy to learn but profoundly useful movements?

Nei Gong (sometimes called Nei Gung / Neikung) are the internal training methods found in the Chinese Internal Martial Arts. Unlike the Harder Shaolin Methods, which had a focus on muscular development (Wai Gong), these old styles of martial art had a focus on internal cultivation, Softness, Connection, Mind and Breathing. The movement methods that train these attributes were called 'Nei Gong' or Inner Work.

In this course we have selected 8 of the most powerful methods from these arts, giving students the most 'bang for their buck' for the time invested.

Once learnt these seemingly simple methods will become an ongoing exploration in Internal skill, health and wellness. They truly will stay with you for life and the benefits can be amazing!

What are the requirements?

  • Students will simply need somewhere to stand and train for this course.
  • There are no special requirements for students of this course, it is open to all!

What am I going to get from this course?

  • Understand what Nei Gong is
  • Be able to perform the 8 Nei Gong methods and Variations with confidence.
  • Increase your overall feeling of wellbeing from the practice
  • Increase daily energy
  • Improve alignments & freedom of movement

Who is the target audience?

  • This course is suitable for people already training in Chi Gung, Tai Chi, yoga or related disciplines
  • Take this course if you would like to begin a movement practice for health and wellness.
  • If you have low daily energy, this course will be of value
  • This course is also suitable for complete beginners with a passing interest in Chi Gung, Tai Chi or related work
  • This course may not be suitable for people with shoulder injuries.

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.


Section 1: Introduction to Nei Gong
About this Course

What is Nei Gong? What is the difference between Nei Gong and Chi Gong and what attributes is it working on.


These 8 methods were specifically selected for their benefits to the practitioner. They are selected from a variety of sources and in this lecture Chris outlines their origin and background.


Sometimes approaching training can be a bit of a mine field. In this session Chris outlines how to approach training and your practice moving you from "Unconscious Incompetence" to "Unconscious Competence"

2 pages

Learn the milestones and general attributes needed to set up the frame ready for the practices ahead.

Section 2: Opening Nei Gong

The 'Opening Nei Oong' is often thought to be a simple commencement movement found at the start of Internal Arts forms or practices. But in fact it is a Nei Gong practice in its own right, with a focus on opening the body and grounding the practitioner before the further practices to come.


Here Chris teaches the basic movements of the 'Opening Nei Gong'.


It is the details that make this movement come alive, in this lecture we look at the specifics of the movement and what details the student should be focused on.


Variety is the spice of life and even seemingly simple movements like this can be adapted to suit specific training goals. Here we explore a few variations of the Opening Nei gong.

Section 3: Pao - Inside to Outside Nei Gong

This Nei Gong originates in the Hebei Style of Xing Yi Quan and forms part of the basic internal training for the 'Pounding Fist' or Pao Quan. This method is related the Heart and the Fire Element and is one of the more powerful Nei Gong Methods that I have encountered in my research.


The movements of the Pao Nei Gong can be a little confusing at first. This Lecture shows students the basic motions of this method.


The details of the Pao Nei gong are worth spending time refining. One of the most powerful Nei Gong in Xing Yi Chris takes you throught the right attributes to focus on.


Here we look at a few variations linked to Breathing, Intent and tissue development.

Section 4: Rowing the Boat Nei Gong

Rowing the boat is a seemingly simple motion with hidden dynamics. Here Chris guides you through the basic motions and how to use the body to drive the arms.


This method contains 'Yin & Yang Pairing' which is a concept to define equal opposite action inside a single motion. This Lecture will guide you though these special details of the motion.


Projecting and Drawing your Mind, breathing and expression variations are covered in this lecture.

Section 5: Peng Nei Gong

'Peng' is one of the primary energies of Tai Chi and represents the styles main Yang attribute. The Peng Nei Gong is designed to train this power in a very simple but powerful way. The direction of Peng is up and out, like an expansion in all directions.


This lecture describes the basic motion of the Peng Nei Gong from Yang style Tai Chi. You will learn how to direct your movement to open the body 'up & out'.


Again, a simple motion holds a world of depth and in this lecture Chris will outline those special details to focus on.


Breath as the 'yin' aspect to the 'Yang' movement and tissue development are covered in this lecture as well as creating an all round projection of your intent.

Section 6: Inner Wrapping Palms - Nei Gong

A fundamental part of the single palm change method in Cheng Style Ba Gua, this turning and wrapping Nei Gong creates a deep twist in the body. This Nei Gong strengthens the connective tissues of the body by twisting and winding them, much like twisting up a towel then letting it unravel.


How to perform the movement and the common pitfalls associated with this sort of 'twisting' motion are covered in this lecture.


Taking care of your knee's and lower half during this movement is vital! Be sure to watch this lecture to understand the details of this Nei Gong as clearly as possible.


Covering the traditional Ba Gua method as well as some adaptions utilizing the deep twist force of this method, here Chris shows you some variations of this powerful method.

Section 7: Big Bird Flaps Wings - Nei Gong

This Nei Gong can be found in many arts and is directly related to the breath, lungs and ribs. The method closely resembles a large bird gracefully flapping its wings in flight, it is excellent for thorasic spine health, improving breathing and clearning stuffy lungs.


Fly! This Lecture covers the movements of this wonderful and enjyable Nei Gong.

Big Bird Flaps Wings - details

As with all of the Nei gong this method can have several variations applied to bring about different training focus' and outcomes. Here Chris discusses breathing and lung health among other things.

Section 8: Cloud Hands - Nei Gong

One of the more Complicated methods presented in this course, the Cloud Hands technique is a complete system unto itself! Here we present the single and double hand method that will allow practitioners to understand the basics of this extremely deep method.


Cloud hands is a wonderful and deep system in its own right! Here we will look at how to perform the movements in a methodical and structured way.


To properly perform Cloud hands we can layer detail after detail, from paired opposites to drilling, winding and spiralling. Here we will look at the basic methods in detail.


Here Chris give some advise on variations in this deep method.

Section 9: Lu - In and Down Nei Gong

Lu, is the opposite to the Peng Nei Gong we practiced earlier. Representing the primary Yin Aspect of Tai Chi this method is fantastic for closing out a session of Nei Gong training as well as training the body/ breath system.


The opposite of Peng and the primary Yin method of Yang Tai Chi, The Lu Nei gong, again, seems very simple but holds great depth inside its movement.


Here Chris takes you through the required elements of this wonderful 'closing' nei gong method.


Breathing as a counterpoint to motion again infuses the Nei Gong of Lu. Here Coach Chris will guide you through more variations of this Nei Gong.

Section 10: Final Thoughts and Further Reading.
Final Thoughts ...

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Instructor Biography

Christopher Davis, Health & Perfomance Coach, Author & Researcher.

Chris coaches and delivers practical training in Martial Arts, Body method development, Performance, rehabilitation and recovery in lectures and seminars around the world both online and live. Chris is a member of the British Association of Sports & Exercise Sciences and is the founder of MartialBody, an attribute based training system.

He studied a variety of martial arts for over 25 years and in this time has trained with a number of the worlds top martial artists and internal training adepts. Coaches aim is to give you the tools and techniques required to perform and feel your best, both physically and mentally.

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