中国人的健身养生（英文版）

Chapter Three

A Brief Introduction to Qigong Exercises

I Connotation of Qigong

With a variety of nicknames in ancient times, Chinese Qigong boasts a long history. It is not only a good way for people to cure illnesses, build up health, deter aging and prolong life, but also a key to exploring the mysteries of human physical science in contemporary time.

Qigong, a self-practice exercise aiming at refining qi, requires practitioners to exert subjective initiative to shape both the body and the spirit. As a comprehensive exercise, it is an initiativeprocess of self-adjustment which plays the role of self-reliance, self-repair, self-regulation and self-building.

In Qigong exercise, qi is also known as genuine qi. In the view of TCM, it includes congenital qi and acquired qi. Inherited from parents, congenital qi is the primary substance, the basis for the formation of the embryo, and the elementary substance active for human body to maintain the physiological functions of tissues and organs. Acquired qi is the air we breathe and the refined food essence generated by the nutrients digested and absorbed by the zangfu organs to maintain man’s life activities.

Interdependent and interacting, congenital qi and acquired qi constitute the genuine qi indispensable for man’s life activities, the former being the basis and the motive force, and the latter the substantial source constantly nourishing and replenishing the body for all kinds of motivation.

Genuine qi accumulates and flows throughout the body following certain laws and paths. Meridians and collaterals are the passages for its circulation and transportation. Hence, to refine qi is to transport qi along the channels so that it can reach the internal zangfu organs, limbs and bones, to provide sufficient energy to body tissues, activate metabolism and strengthen physiological functions of human body.

“Qi” as in Qigong is a special and objective life phenomenon. “Gong,” namely “kungfu,” has a broader range of connotations, such as the duration, quality, methods, achievements, and skills, etc. To sum up, the practice that makes genuine qi flow smoothly and exuberantly in human body is the true meaning of “gong.”

The duration of the exercise of Qigong reflects the will and determination of the practitioners. Qigong exercise needs persistence and perseverance; otherwise it is difficult to achieve success.

The quality of Qigong exercise is associated with the level of achievements. As sufficiency of genuine qi makes the body strong, to exercise is to cultivate and refine the genuine qi, which consists of the cultivation of mind-intention, regulation of breath and body constitution, the three elements in Qigong exercise.

Chinese Qigong can be roughly divided into five schools, namely, the Taoist, Buddhist, Confucius, Medical and Wushu schools. The Taoist Qigong gives consideration to both the spirit and body constitution, with equal emphasis on physical exercise and health care. The Buddhists mainly concentrate on spirit cultivation, leaving physical training out of account. It stresses “rectification of one’s heart,” “sincerity in one’s thought” and “cultivation of a person.” The Confucian Qigong strives for “mind-rest, concentration, stillness.” The Medical Qigong is aimed at curing diseases for health care and longevity, which is represented by the vast majority of ancient medical practitioners who are simultaneously Qigong masters. And Wushu Qigong emphasizes body training for the very effect in self-defense and fighting, which, while contributing to health care and longevity, is distinctively different from other health care Qigong schools. However, in various styles of Wushu Qigong, there are also some elements taken from Buddhism, with Taijiquan as a typical example. On the other hand, most hard-form Qigong exercises are derived from Wushu.

Though with various feathers, all Qigong exercises can be divided into three categories in terms of the practicing forms: the static, dynamic, and combined exercises. Whatever method is adopted, concentration is a prerequisite for achieving the desired result.

中华传统健身养生术是中国优秀的民族传统文化，它以中国的古典哲学思想和传统医学理论作为理论基础，通过独特的身体运行方法，以身体姿势、呼吸和意识三方面整合一体，达到调理人之身心的目的。

This book begins with a brief account of the basic knowledge of Chinese physical exercises and health care, a short history of the development of various ways of traditional physical exercises such as Taijiquan and Qigong, the basic theories concerning their efficacy and mechanism, and the methods generally adopted in practice. Then the concrete procedures of exercises, all well illustrated with clear pictures are presented, to aid the practitioner. In addition, traditionally practiced supporting like various ways of self-massage is also introduced at length. The explanations and illustrations will not only make the reading of the book an effortless experience but also help in practice.

Chapter One: Brief Introduction to Chinese Physical Exercises and Health Care
Ⅰ Brief History of Development
Ⅱ Basic Concepts and Theories
Ⅲ Efficacy and Mechanism
Ⅳ Fundamentals and Methods of Traditional Exercises and Health Care

Chapter Two: A Brief Introduction to Taijiquan Exercises
Ⅰ Origin and Characteristics
Ⅱ Schools and Features
Ⅲ Basic Requirements
Ⅳ Points for Attention in Taijiquan Exercise

Chapter Three: A Brief Introduction to Qigong Exercises
Ⅰ Connotation of Qigong
Ⅱ Dantian (elixir field) and Commonly Used Acupoints in Qigong Exercises
Ⅲ Fundamentals, Essentials and Methods in the Exercise of Qigong
Ⅳ Effects and Points for Attention in Qigong Exercises

Chapter Four: Taijiquan Exercises
Ⅰ 24 Form Taijiquan
Ⅱ 32-Form Taiji Swordplay
Ⅲ Taiji Push-Hand Exercises

Chapter Five: Qigong Health Care
Ⅰ Relaxation Qigong
Ⅱ Ba-Duan-Jin (Eight Section Health Exercise)

Ⅲ Five-Animal Play (Wu-Qin-Xi)
Chapter Six: Self-Massage
Ⅰ Sixteen Tips for Health Care Massage
Ⅱ Commonly Adopted Self-Massage
Ⅲ Local and Meridian-Corresponding Self-Massage
Glossary 1: Terms of Exercises
Glossary 2: Terms of Meridians Collaterals Acupoints