EMEI QIGONG EXERCISES

"Health and well-being can be achieved only by remaining centered in spirit,

guarding against the squandering of energy, promoting the constant flow of qi
and blood, maintaining a harmonious balance of mind and body. This is the way
to a long and happy life." -- The Yellow Emperor's Classic of Medicine
Emei Qigong (pronounced er-may-chee-goong) is a method of self-managing
health care that has been practiced since 1227 A.D. in China. It consists of a
variety of techniques, some employing the breath, some acting on the outer
muscles of the body, and others improving the operation of the various bodily
systems. It is instrumental in the prevention and treatment of disease, the
maintenance and improvement of health, and in holding back the process of
aging and extending life. From ancient times, Qigong has been known as a
method of eliminating disease and prolonging life.
Emei is the name of the mountain where this Qigong health system was created.
In order to define the words "Qigong," it is necessary to understand the concept
woven into its two roots, Qi and Gong. Qi is written with the character that
indicates the cooking and steaming of rice, and it is usually used to mean "air,"
"breath," or even "steam." But, this is only the outer, external breath. The word Qi
is used by practitioners of Qigong and the martial arts to mean "internal prana,"
life force, or biopsychic internal energy.
The canons of traditional Chinese medicine teach that life and health are a result
of the harmonious flow of ample Qi throughout the body. When Qigong exercises
are said to cultivate Qi, it is this internal Qi that they cultivate. All disease is
thought to stem from a disruption in the smooth flow of this internal Qi.
Acupuncture is based upon the belief that Qi circulates throughout the body
along twelve major meridians, stimulation of which can cure various ailments.
Dr. Joan Barice, a medical doctor with degrees from Stanford and Harvard
Universities, points out that Chinese medicine's concept of inseparability of mind
and body is compatible with our modern scientific research findings. She
explained, "We know, for instance, that exercise and acupuncture stimulate the
production of endorphins. Endorphins are neurotransmitters with morphine-like
activity that give us a feeling of well being and relieve pain. We know that
receptor cells are in a constant state of transformation from energy to particle
and back again. Western science can identify the receptors and transmitters, but
cannot identify or quantify the system interfacing with the one that transforms
energy into patterned information. From the Chinese perspective, this interfacing
system is simply Qi, the universal intelligence which flows through all living
processes and contains the wisdom of healing."
The word gong means "effort," and is used in the words Qigong to indicate the
diligent practice of exercises to help Qi to function properly and efficiently within

the body. It is the true meaning of the word gongfu (usually spelled "kung-fu" in
English), and refers not only to the duration and quality of one's Qigong practice,
but also to the student's determination to learn the exercises and practice them.
Thus, Qigong must be practiced with one's whole heart, sincerely, diligently, and
with continuing perseverance.
Emei Qigong exercises cultivate the important connection of mind and body with
the abundant energy of the environment. Its movements, mental focus, and
breath control stimulate this internal qi flow.
These exercises involve three specific modes of action:
1. To breathe fully, slowly and evenly -- breath is life. We must inhale fully to
take in the energy-powered oxygen, and exhale fully to release the toxic
carbon dioxide.
2. To maintain a mental calmness -- focusing leads your thoughts and
emotions. The ability to control your focus will lead to a peaceful state.
3. To move and align the body so your qi and blood flow are enhance and
uninhibited. The success in qi gong training is directly related to the
correctness of the body's position.
The most common exercise for the general public in Emei Qigong is called, "Lin
Za Bu" or "Spiritual Understanding of Nature." It is a simple form that separates
the body into three parts:
1. The upper portion of our body corresponds to the energy of Yang, or
heavenly energy;
2. The lower portion of our body corresponds to the energy of Yin, or earthly
energy; and
3. The middle portion of our body is the connection of Yin and Yang, or the
balance of the body.
The "Lin Za Bu" exercise utilizes the bountiful energy that surrounds us to
cultivate, balance and cleanse one's internal Qi. It is common to feel euphoric
after doing these exercise, as endorphins are stimulated and brain waves turn to
an alpha state which represents a relaxed manner.

As well as quickening the healing time of injuries and strengthening the immune
system to fight disease, the exercise works exceptionally well with the common
ailment of stress. The exercise will relax the mind and balance the emotions. As
the mind calms, a feeling of peace and happiness takes over the senses. Look at
our article on stress for more information.
Concentration upon the lower "dantian" (area below naval where Qi is stored) is
very conducive to relaxing the whole body, as it helps enhance the circulation of

blood throughout the body; it also makes abdominal breathing a little easier and
naturally shifts the body's center to a lower position, making the body's
equilibrium more stable. Thus, if it is difficult for you to breathe abdominally, it is
more important to focus upon the lower "dantian," as the act of doing so will
enable you to gradually shift from thoracic to abdominal breathing. In any case,
the breathing should always be slow, even and natural, as any irregularity of the
breath will disrupt the natural flow of Qi.
Grandmaster Foo says, "Qigong exercise is the process of generating energy
solely to purify the obstructions of the physical body, the emotions and the spirit."