112 Dragon and Tiger Medical Chi Gung

3. Turn Right and Move to Heart and Beak Hand Position

a. Rotate your left fingers around your left toes, until they point to the inside of your
left foot (Figure 7-7 A).
b. Shift all of your weight to your right foot (Figure 7-7 A).
c. Begin inhaling. Continue to inhale until you reach the Heart and Beak Hand position.

Part A-Right Side (Figure 77 B)

d. Begin to fold the right kwa and turn your hips slightly to the right.
e. As you begin to turn, your right arm begins to move sideways and unfurl. Your fingers
point towards your upper arm.
f. Your right fingers begin to form a beak hand.

Part A-Left Side (Figure 77 B)

g. As your left leg becomes weightless, lift your left heet so that you can begin
to pivot on the ball of your left foot. Keep touching the ground with the ball of
the foot.
h. As you begin turning right, pivot on the ball of your left foot.
i. While you turn, the left fingers trace the energy pathways up the inside of your left
leg to your perineum.
j. At the perineum, your left palm turns upwards and continues up your centerline.

Fingers point
towards

Right kwa Left palm turns

begins to upward at
fold perineum and
continues up
your centerline

Right Left heel

foot is begins to rise
weighted - and pivot
A B
Transit to Heart and Beak Hand Position. Inhale Smoothly.
Figure 7-7
 Chapter 7: Movement 2 Integration 1 13

Part a-Right Side (Figure 77 C& D)

k. As you continue turning, fold your right kwa more.

I. Your right arm continues to unfurl sideways, fingers tracing the energy pathways of
your upper arm. Your elbow rotates down and moves further away from your body
as you extend your wrist further sideways. Do not close your armpits or bring your
elbow nearer to your body.
m. When your right arm has reached its fullest extension, your elbow is slightly bent
and its tip points downwards.
n. All five fingers of your right hand touch each other in a beak hand. Ideally, your beak
hand is on your centerline, fingertips facing the ground.

Part a-Left Side (Figure 77 C& D)

o. Continue to pivot on the ball of your left foot, so your knee and toes point in the
same direction of your hips.
p. Bring your left palm, still facing upwards, up the centerline to your heart.
q. Keep your elbow completely horizontal in relation to your body and not collapsed
towards your body.

Your hands and feet are now in the Heart and Beak Hand position and you have finished
your inhale (Figure 7-7 DJ.

Fingers of the
beak hand point
downwards
Left palm Left palm
rises on the Right kwa continues to rise
Right kwa centerline is folded and stays on
folds more to 70% centerline

Left heel Heart and

begins to rise Beak Hand Pivot
and pivot Position ends
c o
Transit to Heart and Beak Hand Position. Inhale Smoothly.
Figure 7-7
114 Dragon and Tiger Medical Chi Gung

4. Move to Flick Position

Flick your right hand and left foot (Figure 7-8).
a. Simultaneously flick your right hand forwards and your left foot backwards. Do not
raise your left foot higher than the mid-calf of your right leg.
Right and left fingers and palms become parallel to the floor, left toes point toward
the floor and your left foot is no higher than the mid-calf of your right leg.
Right kwa unfolds when you flick. This causes separation of the vertebrae in the
lower spine, which is helpful for people with lower back problems.
b. Exhale with a short explosive force and release more than half of your breath.

5. Turn Back to Foot and Shoulder's Nest Position

This move is broken into two parts to make it easier to learn (Figure 7-9 A & B).

Part A-Right Side (Figure 7-9 A)

a. Start to lower your right arm until it extends midway down the right side of your body.
b. Continue to exhale in a steady stream in concert with the movement of your right arm.
c. Unfold your right kwa partially back towards the center.

Right
hand flicks.
Immediately
exhale at least half Left palm
of your breath is on
centerline
Right kwa unfolds
when you flick

Flick Position
Figure 7-8
 Chapter 7: Movement 2 Integration 1 15

Part A-Left Side (Figure 79 A)

d. Put your left toes down, pivot on the ball of your left foot towards the center.
e. Start rotating your left palm toward your shoulder's nest.
f. Pull your left hand across your chest until your left palm is midway between your
heart and shoulder's nest.

Part B-Right Side (Figure 79 B)

g. Finish lowering your right arm until it is by your side and your fingers point to the
bottom outside of your right foot.
h. Your exhale should finish at the same time your right hand points to the bottom of
your foot.

Part B-Left Side (Figure 79 B)

I. Continue to pull your palm sideways until it faces your shoulder's nest.
j. Continue to pivot on your left foot until it faces forward and is parallel with your
right foot.
k. Put your heel down as you shift your weight onto both feet evenly to face forward.

Palm of left
hand begins to
turn toward
shoulder's nest

In the Foot and

Shoulder's Nest
position, the
weight is evenly
Left foot pivots distributed on
back to center both feet

A B
Reaching Foot and Shoulder's Nest Position
Figure 7-9
116 Dragon and Tiger Medical Chi Gung

6. Turn Left and Go to Heart and Beak Hand Position

a. Rotate your right fingers around your toes, until they point to the inside of your right
foot. (Figure 7-10 A).
b. Shift all your weight to your left foot (Figure 7-10 A).
c. Begin inhaling. Continue to inhale until you reach the Heart and Beak Hand position.

Part A-Left Side (Figure 7-10 B)

d. Begin to fold the left kwa and turn your hips slightly to the left.
e. As you begin to turn, your left arm begins to move sideways and unfurl. Your
fingers point towards your upper arm.
f. Your left fingers begin to form a beak hand.

Part A-Right Side (Figure 7-10 B)

g. As your right leg becomes weightless, lift your right heel so you can begin to pivot
on the ball of your right foot. Keep touching the ground with the ball of the foot.
h. As you begin turning left, begin to pivot on your right foot.
i. While you turn, your right fingers trace the energy pathways up your leg to your
perineum.
j. At the perineum, your right palm turns upward and continues up your centerline.

Fingers point
towards

Right Right palm turns

hand upward and
continues up
your centerline.

Right
foot is
weighted
A B
Transit to Heart and Beak Hand Position. Inhale Smoothly.
Figure 7-10
 Chapter 7: Movement 2 Integration 1 17

Part a-Left Side (Figure 7-10 C & D)

k. As you continue turning, fold your left kwa more.
I. Your left arm continues to unfurl sideways as your elbow rotates down and moves
further away from your body as you extend your wrist further sideways. Do not close
your armpits or bring your elbow nearer to your body.
m. When your right arm has reached its fullest extension, your elbow is slight bent and
its tip points downward.
n. All five fingers of your left hand touch each other in a beak hand. Ideally, your beak
hand is on your centerline, fingertips facing the ground.

Part a-Right Side (Figure 7-10 C & D)

o. Continue to pivot on the ball of your right foot, so your knee and toes point in the
same direction as your hips.
p. Bring your right palm up the centerline to your heart. Your palm continues to face
upwards.
q. Keep your elbow completely horizontal in relation to your body and not collapsed
towards your body.

Your hands and feet are now in the Heart and Beak Hand position and your have finished
your inhale (Figure 7-10 DJ. You are ready to Flick and begin the sequence from 1-6 again.

Right palm
Right hand continues to Left kwa
rises on the Left kwa rise and is folded
centerline folds more stays an to 70%
centerline

Right heel Heart and

begins to rise Beak Hand
and pivot Position
c D
Transit to Heart and Beak Hand Position. Inhale Smoothly.
Figure 7-10
118 Dragon and Tiger Medical Chi Gung

Ideally, each transit to a different landmark position should be practiced separately, until
you are comfortable about what each hand and foot should be doing when you turn.
Remember that in all the turning positions, the palm that rises stays on the centerline of the
body. Depending on how for you are comfortable turning the body, the beak hand will either
be on the centerline of your body or near the right or left energy channel.
For most, the coordination of both hands and feet while turning is a challange. Be patient
with yourself and do not try to rush going through these steps. Take as much time as you need
to learn them.

Take a Short Break

It is recommended that you take a break at this point in order to allow your
nervous system to absorb what you have just learned.
 Chapter 7: Movement 2 Integration 1 19

Step 3: Transition between

Movements 1 and 2
Now that you have learned Movement 2, you are ready to learn the transition between
Movement 1 and Movement 2. This could not have been taught to you previously, as the
transition incorporates many of the components of Movement 2.
Transitions are as important to learn as the main movements because they ensure a
smooth relaxed flow of chi into the next movement without stops or starts.

Beginning Position: End of the 20th repetition of Movement 1 (Figure 7-11A).

Weight is on your right foot and you are facing forward
You have just finished your exhale
The armpits of both hands are open
Your left heel is off the ground
Your right arm will be at your side, with the fingertips facing downwards and point-
ing to the outside of your right foot
Your left hand is at the shoulder's nest with the palm facing up and the elbow
facing sideways.

Right
hand

A
Final Position of Movement 1
Figure 7-11
120 Dragon and Tiger Medical Chi Gung

1. Transit to Foot and Shoulder's Nest Position

a. Gradually turn your left palm to face your shoulder's nest (Figure 7-11 BJ.
b. Drop your left heel and shift your weight to be evenly distributed on both feet
(Figure 7-11 C). This is the Foot and Shoulder's Nest position.

2. Go to Heart and Beak Hand Position

a. Rotate your right fingers around your toes, until they point to the inside of your
right foot. Your left palm faces the shoulder's nest. (Figure 7-11 OJ.
b. Shift all your weight to your left foot (Figure 7-11 DJ.
c. Begin inhaling.

The following movements of the right and left hands should be done simultaneously, not
sequentially. To help you easily learn this transition, the instructions are broken down into
two parts with detailed guidance for each side of your body. During both parts, you will be
continuously and smoothly inhaling.

Gradually turn
your left palm Left palm faces
to face shoulder's nest
shoulder's nest

Left palm
faces
shoulder's
nest
Right hand
rotates to
inside of
foot

Left foot is
weighted
B c D

Transition between Movements 1 & 2, Continued

Figure 7-11
 Chapter 7: Movement 2 Integration 121

Part A-Left Side (Figure 7-11 E)

d. Begin to fold the left kwa and turn your hips slightly to the left.
e. Pull your left hand sideways, passing through your shoulder's nest, while beginning
to form a beak hand, until the center of your left palm is facing the top of your
upper arm just past the shoulder.

Part A-Right Side (Figure 7-11 E)

f. As your right leg becomes weightless, lift your right heel and keep touching the
ground with the ball of the foot.
g. Begin to pivot on your right foot at the same time as you begin to turn slightly to
the left.
h. Your right fingers trace up the inside of your leg to your perineum.
I. At the perineum, your right palm turns upward and continues up the centerline of
your body.

Left palm faces

Right hand
continues to Left kwa
rise on starts folding
the centerline

Right heel
begins to
rise and Left foot is
pivot weighted

Transition between Movements 1 & 2, Continued

Figure 7-11
122 Dragon and Tiger Medical Chi Gung

Part a-Left Side (Figure 7-11 F & G)

j. As you continue turning, fold your left kwa more.
k. Move your elbow further away from your body as you extend your wrist further
sideways. As your left hand unfurls, your fingers first point to your inner arm and
finish facing the ground.
I. Your left arm rotates until the elbow and fingertips point to the ground. Do not close
your armpits or bring your elbows nearer to your body.
m. When your arm has reached its fullest extension, your elbow is slightly bent and its tip
points downwards.
n. All five fingers touch each other in a beak hand. Ideally, when you reach the Heart
and Beak Hand position, your beak hand will be on your centerline.

Part a-Right Side (Figure 7-11 F & G)

m. Continue to pivot on the ball of your right foot, so your knee and toes point in the
same direction as your hips.
n. Bring your right palm up the centerline to your heart.
o. Keep your elbow completely horizontal in relation to your body and not collapsed
towards your body.

Left hand
unfurls
Right hand
stays on
As you turn, centerline
your right hand
rises up the
centerline of Left kwa Left kwa is
your body folds more folded to 70%

Right foot Right foot

pivots as you is ready
turn your torso to flick
F G
Transition between Movements 1 & 2, Continued
Figure 7-11
 Chapter 7: Movement 2 Integration 123

You have now completed the transition between Movement 1 and Movement 2 and are
in the Heart and Beak Hand Position. Your left hand and right foot are now ready to flick
(Figure 7-11 GJ. You are now ready to begin the sequence of Movement 2 (Step 4), as
shown on the next page.

Take a Short Break

It is recommended that you take a break at this point in order to allow your
nervous system to absorb what you have just learned.
124 Dragon and Tiger Medical Chi Gung

Final Step: Integration and Practice

Repeat Instructions 1-6 in Step 2 alternating sides in a continuous loop, transiting between
Landmark positions in a relaxed, comfortable manner (Figure 7-12).

A B

Flick position- Hand softly falls as you Foot and Shoulder's

Exhale strongly turn back to center. Nest position
Continue to exhale
Begin Exhale - - - - - - - - - - - - - . . . . . . . Finish Exhale ----I.~ Begin Inhale

J
Flick position- Hand softly falls as you Foot and Shoulder's
Exhale strongly turn back to center. Nest position
Continue to exhale
Begin Exhale - - - - - - - - - - - - -__.~ Finish Exhale ----I.~ Begin Inhale
 Chapter 7: Movement 2 Integration 125

20 movements are one round of practice. One movement is defined as completing a

flick on one side.
If 20 rounds are too much for you at first, do fewer rounds. Make sure you do them in
even numbers, so that you balance the flicks on each side.

D
v
Left hand begins to Right hand unfurls, Right hand forms Heart and Beak
rise as you turn right left foot pivots on beak hand, left foot Hand position
ball of foot continues to pivot
----------------------------------il.~ Finish Inhale

K M N
V
Right hand begins to Left hand unfurls, Left hand forms Heart and Beak
rise as you turn left right foot pivots on beak hand, right foot Hand position
ball of foot continues to pivot
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -..... Finish Inhale

Integration of Movement 2
Figure 7-12
126 Dragon and Tiger Medical Chi Gung

Important Points to Remember

Each day that you practice Movement 2, pick just one or two of the following to focus on
for that day.
Fold the kwa when you turn.
Protect the knees.
Maintain a constant width between your feet.
Pay attention to the alignments of the legs and feet.
Maintain your "four points" as you turn.
Try not to hold your breath.
Maintain your hand six to eight inches away from your body at all times.
Do not let either hand drift or cross over to the opposite side of your body.
Try to move your hips and shoulders fluidly.
The flicking hand and foot should be loose and relaxed at all times.
After you flick with a hand, let that hand and arm drop softly and slowly.
In all positions where the body centerline is involved, the center of your palm Irather
than your wrist, fingers or forearm) is directly on the body's centerline as it comes up
the torso. Your beak hand will be positioned either on the centerline of your torso, or
closer to the right or left energy pathway depending on how for you turn your torso to
the right or left.
Clearly be in each of the landmark positions before moving to the next. They are
all equally important.
Remember the 70 percent rule and don't try to be perfect. Be gentle with yourself
as you learn.

Practice daily until you can do all of the components in Movement 2 without having to
read the text.
 TIGER CROUCHES
8 Movell1ent 3 COll1ponents

The name of this movement is a metaphor for the manner in which tigers and other members
of the cat family crouch and wait in a relaxed and very aware fashion for their prey.
A key feature of Movement 3 (Tiger Crouches) and Movement 5 (Tiger Pounces) is the
repeated horizontal tracing of the great meridian (dai mail, which connects all the vertical
acupuncture lines in the body, transfers energy between them and activates the energies of
the lower tantien. A diagram showing the location of the great meridian and lower tantien
appears on page 130 in this chapter.

Overview
Movement 3 has five basic goals-
Increase overall blood circulation
Increase overall leg strength, flexibility and balance
Increase the speed and strength of the energy circulation in your legs
Release energetic blockages in the waist and legs
Fully open the energetic circulation from the kidneys to the legs. By revving up the
energy in the legs, Movement 3 sets the stage to open the energy in the upper
body, especially the heart, during Movement 4.

127
128 Dragon and Tiger Medical Chi Gung

Movement 3 Can Be Done In Five Positions

The first is for people who are in good health; the other four positions are for people who
have short- or long-term leg, hip or spinal injuries, have poor balance, are bedridden or
are wearing a leg cast.

Upright Position
Figure B-1

1. Standing upright provides the best overall benefit (Figure B-1). All your weight will be
on the forward leg, with the back leg stretched backward and resting on the ball of
the foot.

2. Standing with one foot supported on a stool or step (Figure B-2).

Standing with One Foot

Supported Position
Figure B-2
 Chapter 8: Movement 3 Components 129

3. Sitting on a chair.

4. Sitting on the floor, with legs outstretched (Figure 8-3). A variation of this posture for a
healthy person is to stand with one leg in the air and use a stretching bar for support.

Sitting on Floor Position

Figure 8-3

5. Lying down on a bed, couch or floor, with or without one or both legs raised (Figure 8-4).

Lying Down Position

Figure 8-4
130 Dragon and Tiger Medical Chi Gung

Step 1: Trace the Correct Energy Pathways

For purposes of tracing the energy pathways, we will refer to the points in front of the lower
tantien as the tantien and behind the tantien as being the mingmen (Figure 8-5).
In this movement, two hands trace the energy pathways. One hand pats up the inside
of the leg; the other pats up the outside of the leg.
First, have a partner pat your body along the energy pathways as outlined in the
following instructions.
Second, pat your body yourself.
Third, trace the energy pathways in space by yourself. As you do so, remember to keep
your hands six to eight inches away from your body (Figure 8-5).

Front View Side View Back View

l.,.,;:=ltt--- Great Meridian

f#:;j~~--Great Meridian {Dai Mai}
{DaiMai}

Energy Lines to Trace-Right Side

Figure 8-5
 Chapter 8: Movement 3 Components 131

Beginning Position: Hands on either side of the heel of one foot.

1. Sit on the floor or in a chair and trace the energy pathways one leg at a time.

a. Move your hands forward along both sides of one foot to the toes and on the top of
the foot back to the inside and outside of the ankle and up the leg.
b. Your hands simultaneously reach the top of either side of your thigh.
c. The hands meet at the kwa and front of the hip socket.
d. Both hands move sideways together over to the center of the torso and belly in front
of the lower tantien.
e. One hand pats back along the dai mai around the left side of the torso; the other
around the right side of the torso until both hands point at the mingmen without
touching.
f. Then your hand pats back along the same pathway on the left and right sides of
the torso along the dai mai until both point at the lower tantien.
g. They pat sideways to the kwa and hip socket.
h. The hands separate. One hand goes down the inside of the leg; the other down the
outside of the leg.
I. Hands end on either side of the heel.

Your partner should pat each of your legs 10 times. Next, you should do the same.
Finally, you should trace the same energy pathways without touching your body.

Take a Short Break

It is recommended that you take a break at this point in order to allow your
nervous system to absorb what you have just learned.