The 4 Stages of Development
This is a categorization of the 4 stages of development through Qigong and Taijiquan. The way I have structured these different practices are the same as in the online academy. This overview helps my students to navigate through the academy and better determine their own progress.
There are a few different Qigong sets per stage, but not all of them have to be practiced at the same time. The guiding thread through this academy is Yijin Jing Qigong, but there is also the Taijiquan branch that you can try out.
Qigong sets like the 5 Animal Frolics and the 8 Pieces of Brocade, can be practiced completely separately. I offer my students a (free) interview so that we can find out which approach makes the most sense. This often depends on their personal goals.
What's often missed in Qigong classes, is that many exercises rely on various qualities in the body. Sometimes we need to develop them first in order to achieve great results and practice effectively. I hope that this overview will give you a brief idea of these developments and reveal the importance of the correct practice order.
Qigong is not about moving the hands and arms in a pretty way. It's also not only about relaxation (although this is a very positive by-product of practice). It's about putting the body and mind through different processes of transformation to increase our health, martial ability or get any of the other desired effects. It's important to understand the practice method on a deep level. We don't just regain our youthful vitality by simply believing in something. If this would work, unicorns would be real! (Or are they?)
But I'm drifting off. ;-)
Keep in mind that this is just one way of many. However, the underlying principles are generally the same. Let’s begin with the most important stage 1.
Stretching
Stretching plays an important role and is often underestimated. It really helps to prepare the body for Qigong and Taijiquan. Those of you who have lots of chronic tensions (especially in the shoulders, back and hips) should work on these exercises diligently. The section in the academy includes a Qigong set that is particularly designed to open the tissues in the body, as well as many other stretching exercises. The goal is to dissolve the gross chronic tension and allow the Qi to flow freely. This will make it easier to find the deep state of muscular relaxation which is needed for more advanced Qigong & Tai Chi practices.
Qigong Basics
In this section you will gain a lot of important background knowledge and begin to build the foundation for your Qigong and Tai Chi training. There are classes that touch on theoretical concepts such as Qi and Yin & Yang, but also practical lessons which involve developing a good awareness of Qi, learning the essential principles and meditation. You will begin to get familiarized with the terminology and grasp the concept on a intellectual and experiential level.
Fundamentals
Continue to build a strong foundation. In the academy this includes a Qigong set and separate lessons which will allow you to develop specific qualities in the body. These sequences can and should be practiced at any time along the way. You will notice that the feeling of these exercises will gradually change as you proceed with your development. The more you have opened up the tissues and sunk your Qi, the more effective they will be. Ultimately they will help prepare the body for the more advanced practices like Yijin Jing Qigong.
Library
Self-study is also important. The library in the online academy has many different articles, blog posts and other publications. These resources will allow you to deepen your understanding of Qigong and Taijiquan. Many of the fundamental and basic Qigong lessons are accompanied by a theoretical element such as these articles which you can look up in the library.
Baduanjin
Baduanjin is the Chinese name for the “8 pieces of brocade”. It’s a Qigong set that consists of 8 different movement sequences. They target different regions in the body. Through stretching, using the breath and your Yi (intent, mental focus), and by stimulating the body and meridians in a certain way, we will gain great health benefits and develop strength and stamina. The 8 movements of Baduanjin Qigong create a complete exercise set that considers all regions of the body.
Wuqinxi
Wuqinxi is the Chinese name for 5 animal Qigong. This set works slightly different and focuses on imitating the movements of animals to loosen up the body. The movements reach from gentle and soft to strong stretches along the major tendon lines of the body. This set in combination with Baduanjin serve as an excellent foundation and preparation for Yijin Jing Qigong. Both of these sets will greatly improve your health, strength and flexibility. If you look back after some time and compare your health and well-being to the beginning, you will notice a great improvement. Naturally, the improved circulation of Qi and gained mobility will increase your quality of life.
Fundamentals
Here we are again. Back to the basics. The fundamental Qigong exercises are not only meant for the beginning stage. They keep changing as you progress on your journey. It’s always good to review the fundamentals and see how they have changed. As your awareness and level of relaxation improves, these exercises will feel very different and continue improving the different regions we are working on in this set. The other additional exercises will allow you to deepen your understanding of the practice even more.
Tai Chi Basics
The Tai Chi basics section marks a point in the academy where you could branch off. Internal martial arts serve as an excellent tool for self-cultivation. Practicing Yang Tai Chi will embed the underlying principles of body development and further your skill of movement, sinking your Qi and allowing you to view the practice through a different lens. The Tai Chi basics section teaches you all the fundamental aspects of Yang Tai Chi and prepares you for the form training.
Zhan Zhuang Gong
Whether you practice internal martial arts or Qigong for health purposes, Zhan Zhuang is an essential part for developing health, strength and a great sense of body-awareness. The martial artist will slowly narrow the center line of the body and tap into full body connected power. Practitioner for health purposes will be able to identify the most subtle physical and energetic blockages or tensions and promote increased circulation and healing through deep relaxation. Zhan Zhuang is an essential cornerstone to develop the right qualities, for example sinking the Qi and being “song”, which is important for the transformation of the tissues.
Dan Tian Gong
Dan Tian Gong is the practice of developing and forming our energy centre, as well as accumulating Qi in it. These exercises are designed to create the “container” of the Dan Tian. We are manipulating our Yin-Qi to develop the outer shell of the Dan Tian and utilize different meditation and breathing techniques to accumulate and fill that container. Without the Dan Tian Gong practice it would be impossible to store Qi in the lower Dan Tian long term. You can begin practicing these exercises in the earlier stages, too. This course will set the foundation for the Yin side of Yijin Jing Qigong.
Yang 24 Form
After practicing the basics you can now proceed to the Yang 24 form training. The first part of this program is all about learning Tai Chi as a movement art. I will teach you all the different sequences in detail, focusing on creating the right habits and moving according to the right body mechanics. At a later stage, I will extend this program and dive deeper into the inner workings of this martial art. Practicing Tai Chi will boost your general state of health. Many principles in Tai Chi are similar or even the same to the principles of body development through Yijin Jing Qigong. Therefore it greatly compliments your practice.
Taoist (Daojia) Yijin Jing Qigong
Yijin Jing Qigong (Muscle and Tendon Transformation Qigong) is an effective method to facilitate healing through deep relaxation, regain vitaility and robustness and increasing innner power and strength. Over time it can transform even the smallest framed individual into a healthy and strong person. In this course we will cover the Taoist method from Tiantai Shan which is closely following the authentic Yijin Jing principles in combination with Zhan Zhuang Gong (Standing Pole Exercises). This is the Yang side of the training. It is advisable to practice the Yin side (Microcosmic Orbit) simultaneously to practice this powerful method in the most effective way.
Microcosmic Orbit
The practice of the Xiao Zhou Tian (microcosmic orbit) is the Yin aspect of Yijin Jing Qigong. This is to open up the small circulation of Qi in the body. Naturally we need to have gone through the different processes of transformation to succeed in this practice. For example dissolving most chronic tension, accumulating an abundant amount of Qi in our Dan Tian and developing the tissues in our body sufficiently. Ensuring a smooth and strong flow of Qi along this microcosmic orbit is greatly improving our health. All the internal processes in the body such as the function of the organs will be optimized. The Yin and the Yang side, practiced simultaneously, will result in a healthy state of body that is full of vitality, and a calm and peaceful state of mind and raised spirit.
Xiongshi Yijin Jing Qigong
This is the second and slightly different method of the Yijin Jing. In this course we will cover the Xiongshi method which is focusing on the body development for martial arts. It is attributed to the Xiong family. You will accumulate Qi in different areas of the body through moving (and staying) in ranges in which the tendons are most actively used. The various postures influence the nervous system and structure of the body. Through stretching (and relaxing) the muscles, we will take them out of the equation and allow the Qi to build in the connective tissues. Over time, the tissues in our body will become stronger, more vital and of tendon quality.
I hope this has helped you and gave you a good idea as to what practices should be done first and why there is an order to it. You can see that some of the more advanced practices rely on the right properties and qualities developed in the body and mind. Of course there are also parts that overlap, but I think the general idea is clear. =)
Lastly, I would like to invite you to join the online academy. If you are interested in having me guide you through these different stages of development you can sign up on this page.
All the best,
Marco