Guolin Qigong Exercises 郭林气功 - 功理功法

(a) Content:
Basic Exercises: 5 types of walking exercises.
Special Exercises: Sheng Jiang Kai He and Tu yin Gong
For General Health: 4 types of massaging Exercises

(b) These exercises are easy to follow, and stresses on the importance of correct movements and breathing. Long Hours of practice will ensure moving our qi (气) , improve blood circulation and metabolism. That is why we believe we can use qi to cure our sickness and maintain good health.

Methods:
(1) Warming up Exercises (YuBeiGong 预备功 )
(a) Shong Jing Zhan Li ( 松静站立 )
(b) Zhong Dan Tian San Ge Qi HuXi (中丹田三个气呼吸 )
(c) Zhong Dan Tian San Kai He ( 中丹田三开合)

(2) Zi Ran Xing Gong ( 自然行功 )

(3) Closing Exercises: (Shou Gong 收功 )
(a) Zhong Dan Tian San Kai He ( 中丹田三开合)
(b) Zhong Dan Tian San Ge Qi HuXi (中丹田三个气呼吸)
(c) Shong Jing Zhan Li ( 松静站立 )

Master Guo Ling said “YuBeiGong (Warming up) is like spreading seeds,
Xing Gong (Exercise) is like the growth of the seedlings,
and Shou Gong is like harvesting.”

In Yu Bei Gong: The body must be relaxed, breathing must also be slow and steady.

(A) Shong Jing Zhan Li (Standing Exercise) is the basic of all exercises. Feet apart at shoulder length is to maintain balance and smooth flow of qi.
(1) Liang Xi wei Wan (Slightly bend both knees), Shong Yao Shong Kua (Relax both hip and waist). Master Guo said “ Only with relaxed waist, our qi can move to Dan Tian (a pressure point three inches below the navel), otherwise the Yang (possitive) qi cannot move downwards and the Ying (negative) qi cannot move upwards”
(2) “Han Xiong Ba Bei (Expanding the back), Chui Jian Zhui Zhou(falling shoulders & elbows),
Xu Yie Shong Wan(Empty armpit relaxed wrist)” ensures the six qi routes (3 Yings and 3 Yangs) from both hands are not obstructed.
(3) “She Di Shang Er(Tongue touching the top), Bai Hui Chao Thian(Head vertical)” ensure a connection for the Ren Mai (the qi route from the nose downwards to the bottom) and the Tu Mai (from the bottom upwards along the back bone to the top of the head, then to the nose).
The two major qi routes circulating the front and back of our body.

(B) Zhong Dan Tian San Ge Qi Hu Xi : (Breathing in and out slowly 3 times)
Place both palm on the Dan Tian, breath in slowly through the nose then breath out slowly through the mouth (or the reverse, depending on the requirement of individual).
This breathing exercise ensures combining the Qi movements with our breathing. Doing
the 3 Qi breathing exercise ensures proper qi and blood circulation and cleansing the
lungs with fresh air.

(C) Zhong Dan Tian San Kai He: (Opening and closing of the hands 3 times)
“Kai He(Open Close) is the key to Sheng Jiang(UP Down)”. Master Guo said, “The Qi engine
is at Ming Men (a pressure point at the mid lower backbone), with the opening of the Ming Men,
the Qi engine will be able to operate and Qi will begin to flow.”
Doing the San Kai He will open the Ming Men and activate our Qi Engine.

(D) Shou Gong: (Concluding exercises)
There is a saying :" Yuye (saliva) Huan Dan(return to Dan tian), Yuan Qi Gui Shen"
“Yu Ye Huan Dan” means swallow the saliva to Dan Tian. After Shou Gong, it is advisable to
sit down and rest for 5 to 10 minutes (no talking)
“Yuan Qi Gui Shen” means let the Qi that was made to flow along the meridians of the body to flow back to Dan Tian then spread to the whole body.


Zi Ran Xing Gong: (Walking Exercise 自然行功)

1. Important Points to watch:
(1) Gao qiao jiao jian - (Lift up the toes as high as possible), do not walk with feet open (Ba Zi Jiao), bend knees slightly, walk in small steps
(2) Zhuo Kua Shong Yao - Loosen the waist by sitting slightly
(3) Dao Ying Huan Dan -Use the movements of both hands to direct Qi back to middle Dan Tian
(4) Zhi Ran Zhuan Tou - Turn head naturally, turn the waist too

2. Method:
Walk two steps with XI XI HU. When the heel touches the floor, use your nose to XI XI(breath in). When the other heel touches the floor, breath out (HU) with the nose. Both hands move alternately from the sides (Huan Tiao) to Middle Dan Tian

3. Kou Ling (Command): ( 口令)
Xi Xi Hu…(Breath in, breath in, breath out); Xi Xi Zhuan……(Breath in, breath in, turn head)

4. Requirements:
After Yu Bei Gong, do the walking exercise for 20 minutes, then do the San Kai He.
Change leg, then walk for another 20 minutes.
Shou Gong (i.e. San Kai He, Shong Jing Zhan Li) then rest for 15 minutes.

Cancer patients must use Feng Hu Xi (breath heavily through the nose) and it is advisable to walk at a faster pace.
High Blood and Heart patients use natural breathing, and walk slower.

Master Guo reminded learners to avoid clinging on to feelings, thinking, and remembering past events. In other words try to make oneself dumb and not feeling or thinking of anything.

1. In the process of doing the exercises, it is natural that you experience feelings of numbness, itchiness, swelling, cold, hot, … etc.. Do not cling on to these feelings. You can concentrate by thinking of your breathing or counting your breathing (in , out) or counting your steps etc.

2. To be good at Zhi Ran Xing Gong(Natural walking), one must understand the theory and the requirements of the exercise, and practice seriously. The exercise helps in the Qi flow and blood circulation, balancing the ying and yang and increase the body immune system.

The 12 meridians of the body are made out of 3 yang and 3 ying meridians of the upper limbs and the same for the lower limbs.
The 3 ying meridians of the upper limbs control the lungs, heart moving from chest along the inner side of the arms to the hands, the 3 yang meridians move from the hands along the outer side of the arms to the head. This meridians control the big and small intestines.

The 3 yang meridians of the lower limbs control the bladder, gallblader, stomach moving from the back to the feet along the outer side of the limbs. The 3 ying meridians control the liver, spleen, kidneys and move from the feet along the inner side of the legs upwards to the tummy and chest.

Qi Jing Ba Mai – are the regulatory systems of the body. They are: Ren mai, Tu mai, chong mai, dai mai, ying qiao, yang qiao, ying wei and yang wei.

Ren Mai moves from Xia Ji upwards along the tummy, chest, to “Cheng Jiang” (at the lower lip).

Tu Mai moves from “wei Lu” along the spinal chord to the head (bai Hui) and down to
“Nging Jiao”. If Qi can flow throw Ren Mai and Tu Mai, we describe the flow as one small cycle (Xiao Chow Thian). If qi can flow through all 14 meridians without obstruction, the circulation is called a Big cycle (Da Chow Thian).

The other 4 routes are yang qiao, ying qiao, yang wei, ying wei.
Ying Qiao and ying wei move from from the inner side of the feet (the eye of the foot) upwards, yang qiao and yang wei move from the outer side (outer foot eye) upwards. Their main functions are to maintain the balance of the ying and yang of the body, regulating qi flow and blood circulation accordingly.
All movements of Guo lin Qi gong exercises are based on these theories of Qi movements.

(3) Kaui Gong (Fast walking)

(a) Te Kuai Gong – (Super fast walking)
Using strong “Feng Hu Xi” and walk at a fast pace can enliven the blood circulation and dissolve all coagulated blood in the blood stream.

Important points to note: same as Zhi Ran Xing gong – the 4 points mentioned above.

Method: walk 2 steps and complete one breathing cycle i.e. when the heel touches the ground use the nose to breath in (Xi) and when the other heel touches the ground, use nose to breath out (Hu).

Kou Ling:
Xi__ Hu__; Xi__ Hu__; Xi__ Hu__...(in out, in out.....)

Requirements: After Yu Bei Gong, do this exercise for 10 minutes, then do the Shong Jing Zhan Li and San Kai He; Change feet (Left foot first for male and right foot first for women for the first session) and walk for another 10 minutes, do the Shou Gong. Rest for 15 minutes.

This exercise is suitable for mid and late or relapsed cancer patients

(b) Zhong Kuai Gong – (Medium fast walking)
Use medium “Fong Hu Xi”, walk one step and complete one Xi Xi Hu.
By breathing a large amount of Oxygen helps control the growth of cancer cells.

Important points to note: When the heel touches the ground, Xi Xi (breath in) and when the foot touches the ground, Hu (breath out), Xi Xi while facing the front, and Hu when turning. Front leg in bow style and loosen the hind leg. Body weight stays in between.

Method: when the heel touches the ground, use nose to “Xi Xi”(breath in), when the foot touches the ground, use nose to Hu (breath out) and at the same time turn waist and turn the head 45 – 90 degrees.
When you put your left foot forward, turn your head and waist to the left and when you put your right foot forward, turn your head and waist to the right.
Hand and foot must move slowly together.

Kou Ling: (Command)
Xi Xi Hu___, Xi Xi Hu___.

Requirements: After Yu Bei Gong walk for 20 minutes, Shou Gong and rest for 15 minutes.

(c) Shao Kuai Gong – (Slightly fast walking)
Same as Zhi Ran Xing Gong, the only difference is slightly faster than Zhi Ran Xing Gong.
Using weak Fong Hu Xi and turn the head once every 2 steps.

(4) Dian Bu Gong
Using medium “Feng Hu Xi” do the “yi bu dian” (1 step 1 touch), “er bu dian”(2 steps 1 touch), “San Bu Dian”(3 steps 1 touch).
These exercises can regulate and strengthen the internal organs .
1. Important points to note: walk in small steps, lift foot slowly, lightly “dian bu”(touch the ground with the toe) turn the waist and the head more than 90 degrees.
Master Guo said: “remain relaxed totally, pause while doing the ‘dian bu’ , ‘Bai Hui Chao Tian’".

2. Method:
(a) Yi Bu Dian Gong – walk one step, one ‘dian’(touch), one Xi Xi – Hu. When the heel touches
the ground , use nose to “Xi Xi” (1 count), then turn head and waist 90 degrees,
followed by the other foot, when touching the ground with the toe, use nose to
“HU__” (1 count).

(b) Er Bu Dian Gong: - walk 2 steps, one ‘dian’ (touch) with a “Xi Xi Hu__”, when the heel touches the ground, use nose to “Xi” (1 count), when the other heel touches the ground, use
nose to “Xi” (1 count), then turn head and waist 90 degrees. When the other heel touches(dian)
ground, use nose to “Hu_” (2 counts).

(c) San Bu Dian Gong – walk 3 steps one “dian”(touch) with a “Xi, Xi, Hu__” and a natural
breathing. When the heel touches the ground, use nose to “Xi” (1 count), when the
other heel touches the ground, use nose to “Xi” (1 count), and when the other heel
touches the ground, use nose to “Hu_” (1 count), turning the head and waist 120
degrees (1 count), lift the hind foot, touches the ground with the toes and at the same
time breath in and out, (2 counts)

Kou Ling: (command)
(1) Yi bu dian gong: (2 counts) Xi Xi, Hu___, Xi Xi, Dian___.

(2) Eri bu dian gong: (4 counts) Xi, Xi, Hu___, Xi, Xi, Dian___.

(3) San bu dian gong: (6 counts) Xi, Xi, Hu(zhuan)___Dian (ping), one natural breathing.

Requirements:
After Yi Bei Gong, follow the order :yibu dian, erbu dian and san bu dian each practice for
15 – 20 minutes. When changing the exercise, do the San Kai He.
Er bu Dian gong requires changing feet, when doing so, do a Kai He (once).
Lastly, shou gong and rest.