Nei Gong - 8 Internal Exercises for modern times.
4.7 (28 ratings)
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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
4.7 (28 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
1,151 students enrolled
Created by Christopher Davis
Last updated 9/2015
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Current price: $10 Original price: $20 Discount: 50% off
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  • 2 hours on-demand video
  • 1 Supplemental Resource
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • 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
View Curriculum
  • 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!

*** 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!

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.
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Curriculum For This Course
37 Lectures
Introduction to Nei Gong
5 Lectures 17:02

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

Preview 07:27

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.

Where do these methods come from?

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"

How to practice these methods for the best results.

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

Setting up the frame
2 pages
Opening Nei Gong
4 Lectures 14:59

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.

Preview 00:59

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

Opening Nei Gong - Movement instruction

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.

Opening Nei Gong - Details

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.

Opening Nei Gong - Variations
Pao - Inside to Outside Nei Gong
4 Lectures 17:48

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.

Preview 00:49

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

Pao Nei Gong - Movement Instruction

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.

Pao Nei Gong - Details

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

Pao Nei Gong - Variations
Rowing the Boat Nei Gong
3 Lectures 12:13

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.

Row the boat Movement Instruction

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.

Row the boat - Details

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

Row the Boat - Variations
Peng Nei Gong
4 Lectures 10:06

'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.

Peng Nei Gong - Demonstration

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'.

Peng Nei Gong - Movements

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

Peng Nei Gong - Details

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.

Peng Nei Gong - Variations
Inner Wrapping Palms - Nei Gong
4 Lectures 12:46

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.

Inner Wrapping - Demo

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

Inner Wrapping - Movements

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.

Inner Wrapping - Details

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.

Inner Wrapping - Variations
Big Bird Flaps Wings - Nei Gong
4 Lectures 12:40

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.

Preview 01:02

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

Big Bird Flaps Wings - Movements

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.

Big Bird Flaps Wings - Variations
Cloud Hands - Nei Gong
4 Lectures 16:36

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 - Demo

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.

Cloud Hands - Movement

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.

Cloud Hands - Details

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

Cloud Hands - Variations
Lu - In and Down Nei Gong
4 Lectures 08:31

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.

Lu - Demo

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.

Lu - Movements

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

Lu - Details

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.

Lu - Variations
Final Thoughts and Further Reading.
1 Lecture 03:52
Final Thoughts ...
About the Instructor
Christopher Davis
4.8 Average rating
91 Reviews
5,980 Students
3 Courses
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.