Guo-Lin Qigong - personal reminders

I promised myself that I will jot down some notes on the Qigong steps I have learnt , or to be more precise, have been taught so far. I would have truly learnt what I needed to know if I have practiced daily, and if I were to add up the time to carryout the various versions, it will take me a good couple of hours. Something to strive for.

The group meeting by the lakeside in Taman Jaya at 7 am every Saturday morning comprise of beginners like me ( a BC survivor ) who may have completed treatment or may still be managing chemo. There are also others who just turn up to take up the practice to preserve their health and hope for longevity. Membership to the Guo-Lin Qigong Association ( originated in China) in Malaysia is open to all and for RM 190, you are a life member, otherwise, it is Rm 10 joining fee and RM 20 annual fees. Reaaly peanuts, or rather kuaci, for the benefit of being taught some "exercise" that has been known ( though as far as I know not scientifically proven through the usual process of reconfirming that something works or otherwise) to have significant health benefits.

The idea is to help our body use it's own vital energy or "chi" (hence the "Qi" in Qigong) in healing and in increasing our resistance to any ill-effects that our environment might pose to us.
The practice focuses on proper breathing ( a bit like yoga when pranayama is crucial), concentration on correct movements when executing the various steps and keeping the mind free from all distractions. If done correctly, an hour of Guo-Lin Qigong inclusive of the opening and closing sequence would have opened up all the Chi pathways in our body, allowing energy to flow freely and without obstruction. The timed breathing accompanying the movements would have allowed more oxygen into our lungs, and eventually to our cells. Cancer cells find it difficult to proliferate in an oxygen-rich environment.

For me, just the idea of being with a group of people who are genuinely passionate about working(hard) their way to good health is so healing. You don't need a fancy studio to practice Qigong. Mostly it is done outdoors. Ideally it would be good to do it in a green park with water nearby. If that is too difficult, a quiet room will do where instead of walking the perimeters of a park, one can do the "stationary walk" indoors. You need to wear comfortable loose clothing and comfortable walking shoes.

Unfortunately (for me, that is) the instructions are in Mandarin ( which is one of the languages I have been planning to study!) but Agnes, one of the instructors, was good enough to teach the steps to me in English. I would be getting a handbook (in English) detailing the various steps and what the steps are called in 2 weeks time.

What makes Qigong challenging is that it looks soooooooo easy when you are watching someone else do it, but try to do it yourself and you start to have doubts. However, with practice and perserverance, nothing is impossible. Unlike Yoga where beginners would have their own limitations and must be careful not to over-exert or else injuries may result, the Qigong steps I have been taught so far appear to be fairly safe...no room for injuries unless you walk with your eyes closed and accidentally step on sharp objects or walk into a tree or into a lake.

Note to self on the Qigong I have been taught so far:

For all of the steps , the same reminders will apply -
1.breathe in and out through the nostrils always except during the opening and closing sequence. Breathing is abdominal, where the tummy is distended when air is drawn in and flat when air is breathed(squeezed) out. Easier to practice this while lying down as we can see our tummy heaving up and down, rather than our chest.

2. the tip of the tongue (mouth closed always) must always touch the palate behind the upper rows of teeth. This allows for smooth Chi flow.

3. arms should hang loosely from the shoulder joints and the upper arms must not touch the side the body, there should always be space under the armpit. Sort of standing like an orang-utan, really.

4. both palms should face parallel to the ground, it is okay for the fingers to curl though.

5. must face the earth's magnetic North when doing the opening and closing sequence.

Hmmm, not that easy writing all these down trying to recall from memory what the si-fu had said.
6. always look straight - eye level, not up to the blue skies or down at the pavement.

7. when turning head, do at 60 degrees, turn also trunk from waist upwards.

8. if saliva collects in mouth during sequenc, good!, swallow gently, don't spit out. This is "sweet dew".

Opening Sequence:
Face the Magnetic North. Use a compass, or estimate by working out where is the Qiblat(West) and figure it out from there.
Stand with feet astride at shoulder width, toes pointing straight, knees lightly bent, arms by the side, relaxed, space under armpit, look straight, palm parallel to the ground.
a.Count 60 ( about one minute ).
b.Then slowly place right palm over the "dan-tien" (navel) and slowly put the left palm on top of the right palm. Close eyes and breathe normally (in/out) once, then inhale slowly (tongue on palate) followed by exhaling through the mouth, tongue straight , so it is a bit like blowing out gently and slowly. Normal breathing in/out and repeat the inhale/exhaling sequence 2 more times.
c.Finally, gently push hands away and out in front, palms still parallel , and slowly spread hands out, right hand to the right and left hand to the left with palms at same level as the navel, until the hands are slightly more than shoulder-width apart. Once hands are apart, turn wrist so that both palms face inward and at each other before slowly drawing them inwards, fingers slightly curved until the 2 middle fingers meet. That's one count. Repeat the sequence again 2 more times before letting arms to hang loosely by the side again ( note: space under armpit).

So much for the opening sequence...it is so much easier to do than jot down!

Closing Sequence:
Similar to Opening Sequence except that it should be done in reverse order. Do steps c, b and a.
However for the closing sequence, count 120 instead of just 60, so that will take about 2 minutes.

Find a solitary bench and sit quietly for 15 minutes before resuming any other activities.

These sequences are intended to build up and preserve the Chi in our bodies and will help to build up our vital energy and strength, after completing whichever Qigong steps we choose to do


Various Guo-Lin Qigong steps: I have yet to get the "official' names for these steps, but will be jotting them down with the names that I had personally assigned so that I will remember what's what!. The official names have been told to me but my lack of Mandarin didn't help very much in retaining them! All I can remember is "Dan-tien" (navel/center)and how to count the breathing "Si, si, fu" (in, in, out).

1. Slow Qigong walk - Turn Left, then Right. Count Si,Si, Fu - Si, Si, Chuan(Complete sequence takes an hour). Start with right leg 20 mins, then left leg 20 mins. Step c before changing leg.
2. Fast Qigong walk - Turn Left, then Right. Count Si, Fu, Si Fu, Si Chuan. Start with right leg 10 mins, then left leg 10 mins. Step c before changing leg. Complete sequence takes about 25 mins or so. Do this when you don't have an hour to spare.
3. Stationary Qigong walk 1 - Turn Left, then Right. Count Si Si, Fu, Si Fu. 9 times for each leg for each set, to do 3 sets. Do c once before changing leg, and do c 3 times between each complete sequence. Front foot "heel", Hind foot "toe". Hind foot at 45 degrees, Front foot point forward. Complete sequence takes about 45 mins.
4.Stationary Qigong walk 2 ( arms behind trunk with back wrists resting on kidneys). Same as 3 above. Both 3 and 4 can be done in your hotel room if you are travelling or when it rains and you cannot get to a park.
5. Fast Stationary Qigong walk. As in 3 and 4, but 27 times for each leg, do 3 sets. Count Si, Fu, Si, Fu.
6.Balanced Qigong walk . Count Si, Si Fu(turn to right when right leg forward) and Si, Si Fu ( turn to left when left leg forward). In otherwards to synchronise turn to match the front foot.
Do for 20 minutes.

Aiiiyaaah...I didn't realise it can be quite tricky to put into words what your feet and arms and head and breathing need to do at the same time! Well, whatever, it is the actual doing and practice that is crucial. Not what I jot down...these are just to trigger my memory before too many new steps get the better of me. The instructor says there are more to learn and practice!

I was told that even if you have been practicing for years you may sometimes miss out on some key aspects. No side effects or injuries if you do it wrong or jumble up your sequence but what's the point if you cannot derive all intended benefit after taking the time to do it? I did see some seasoned practicioners walking with no space under armpits, or palm not parallel to ground or arms not relaxed but both bent. Agnes reminded us to imagine that we are stroking a huge ball when we swing our arms while walking, with the forward arm bent so that the palm is at the level of the navel while the other arm is straightened ( but relaxed not stiff) alongside the side of the body.

It is actually quite easy if one really focus and practice daily. Insya Allah. Each of the 6 different steps will require it's own detailed instructions if I were to ensure that it will serve as a reminder years down the road. That I will do in my notebook and illustrate with sketches of the required alighnment and positioning.

Thank you, Madam Guo Lin.