Read Chinese Healing Exercises Online
Authors: Steven Cardoza
Tags: #Taiji, #Qi Gong, #Daoist yoga, #Chinese Healing, #Health, #medicine, #remedy, #energy
Chinese Healing Exercises
Photo by Michael Shear
About the Author
Steven Cardoza has a master of science degree in Traditional Chinese Medicine, 1994 (from the American College of TCM, San Francisco). An alternative health provider since 1985 and a practicing Chinese medical physician (acupuncture, Chinese herbs, therapeutic bodywork, medical qigong, etc.) since 1995, he is nationally certified and licensed in California and Massachusetts. Steven holds numerous certifications in many styles of qigong and Wu taiji from living Daoist lineage holder Master B. K. Frantizis.
Llewellyn Publications
Woodbury, Minnesota
Copyright Information
Chinese Healing Exercises: A Personalized Practice for Health & Longevity
© 2013 by Steven Cardoza.
All rights reserved. No part of this book may be used or reproduced in any matter whatsoever, including Internet usage, without written permission from Llewellyn Publications, except in the form of brief quotations embodied in critical articles and reviews.
As the purchaser of this e-book, you are granted the non-exclusive, non-transferable right to access and read the text of this e-book on screen. The text may not be otherwise reproduced, transmitted, downloaded, or recorded on any other storage device in any form or by any means.
Any unauthorized usage of the text without express written permission of the publisher is a violation of the author's copyright and is illegal and punishable by law.
First e-book edition © 2013
E-book ISBN: 9780738738895
Book design by Bob Gaul
Cover illustration by Katherine Asher/Illustration Ltd.
Cover design by Lisa Novak
Editing by Laura Graves
Interior illustrations by Mary Ann Zapalac
Disclaimer
This book is not intended to diagnose, treat, or cure any medical condition. The reader assumes all responsibility for practicing any exercise presented in this book. Consult your medical professional before beginning any new fitness regimen or if you have a medical condition.
Llewellyn Publications is an imprint of Llewellyn Worldwide Ltd.
Llewellyn Publications does not participate in, endorse, or have any authority or responsibility concerning private business arrangements between our authors and the public.
Any Internet references contained in this work are current at publication time, but the publisher cannot guarantee that a specific reference will continue or be maintained. Please refer to the publisher's website for links to current author websites.
Llewellyn Publications
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2143 Wooddale Drive
Woodbury, MN 55125
www.llewellyn.com
Manufactured in the United States of America
Contents
Toe Pinch, Stretch, and Twist
Toe Stretch, Forward and Backward
Toe Stretch, Side to Side
Rotational Toe Stretch
Rotational Foot and Ankle Stretch
Foot Wringing, Upward
Foot Wringing, Downward
Centerline of Sole Massage
Centerline Fold and Spread
Palm Rub, Laogong to Yongquan (Bubbling Well)
Pumping the Bubbling Well Point
Ankle Exercises, Seated, Active
Ankle Flexion and Extension
Ankle Pronation and Supination (Inward and Outward Foot Roll)
Ankle Rotations
Kneeling Toe Stretch
Tapping and Patting the Outter Legs (Yang surfaces)
Tapping and Patting the Inner Legs (Yin surfaces)
One-Leg Hamstring Stretch
Two-Leg Hamstring Stretch
Seated Split
Hip Rotator Stretch
Back Rock and Roll
Quadriceps Stretch
Standing Ankle Stretches
Back of Ankle/Achilles Tendon Stretch
Knee Rotations
Flex and Extend Fingers
Backward Finger Extension and Stretch
Shake Out Fingers, Hands, and Arms
Wrist Rolls
Shoulder Rolls
Shoulder Shrug and Drop
Shoulder Blade Protraction and Retraction with Arm Rotation
Hand Over Shoulder Stretch
Whole Arm Tap and Pat
“Breast Stroke” for the Shoulders
Shoulder/Arm Windmills
Full Arm Rotation for Elbow and Shoulderblades
Kneeling Forearm Stretch
Prayer Hands Behind Back
Interlocking Fingers behind BackâA Shoulder Stretch
Nerve and Meridian Stretch/Release
Torso Twist with Arm Swing
Pelvic Tilt (Forward and Back)
> Hula Rolls
Yin-Yang Side Bend
Lateral Swimming Dragon
Standing Toe Touch, Legs Together
Opposite Leg Toe Touch, the Whole Body Windmill
Seated Torso Twist
Lying Du Meridian Back Extension
Flex and Extend
Turtle
Crane
Side to Side
Lateral Flexion
Chin to Chest Neck Rotation
Thumb Massage to Back of Neck
Resistance Exercises
-Forward Resistance
-Rearward Resistance
-Lateral/Sideways Resistance
-Rotational Resistance
Scalp Rake
Temple Massage
Ten Point Eye Acupressure Massage
Four Directions Eye Exercise
4A. Eye Focus Exercise
Eye Cupping
Beating the Heavenly Drum
Ear Pop
Friction Massage to Sides of the Nose
Seven Point Nasal Acupressure Massage
Teeth Clicking and Tapping
Tongue Circles the Teeth/Red Dragon Dances
Saliva Swish and Swallow
Face Wash and Wipe Down
Pineal Tap
Pituitary and Hypothalamus Tap
Thyroid Massage
Thymus Tap
Kidney/Adrenal Tap
Kidney Massage
For Men OnlyâProstate Massage
For Women OnlyâBreast Massage
Abdominal/Internal Organ Massage
The Physical Practice
The Energetic Practice
Beginning a Practice Session: Whole Body Vibration
Waking the Qi: Dragon Playing with a Pearl
Ending a Practice Session: Running the Meridians
Qi Storage at the Dantian
Follow Your Breath Meditation
Standing Practice
A special thank-you to Michael Shear for his generosity of time
and expertise in providing all the photographs that were used as the basis
for the illustrations found throughout the book.
Author's Note
The Chinese understanding of the organs within the body contains, for the most part, the Western understanding of those organs. For example, they of course know that a pair of lungs are located in the chest, that they open to the nose and mouth, and their
function is to bring air into the body, extract atmospheric oxygen for use within the
body, and expel carbon dioxide as a waste product, exchanging those gasses with the blood circulatory system through tiny blood vessels surrounding the alveolar membrane deep within the lungs. Since the Chinese medical view also contains the concept of qi, a tangible if very subtle manifestation of vital life energy, there is necessarily an expanded view of the function of each organ beyond what Western medical science currently acknowledges, and other concomitants such as related meridian pathways for the transport of the qi of each organ through well-defined trajectories which also have their unique characteristics and special affinities between an organ and a specific body tissue. The Lungs have a special affinity for the skin. It is very common for someone with childhood asthma to develop eczema or psoriasis a little later in life, an observation that is one clear demonstration of that connection when viewed through the lens of Chinese medicine.
As the observant reader will see in the preceding paragraph, when I first mentioned the lungs, I used a lowercase
l
. Later, when referring to the Chinese concept of Lungs, I used a capital
L
. This is a typical convention used in many English language books about Chinese medicine, and one I will attempt to faithfully follow in this book. When the common Western understanding of an organ is being referred to, I will use lower case, but when referring to the expanded Chinese medical understanding, I will use an upper case designation. My intention here is to alert the reader to the distinction, especially for readers who may only be familiar with the Western perspective and may otherwise become confused when reading, as in the previous example, that the lungs have a special relationship with the skin.
Similarly, there are many other common English words used in special contexts, and they too will be capitalized. Some examples include the Five Elements/Five Phases: Wood, Earth, Fire, Metal, and Water; the environmental pathogenic factors Wind, Cold, Damp, Heat, Dryness; and other words used as Chinese medical designations or pathologies, as in the case of the word “blood.” Seen in lower case, it is simply the common use of the word, but when used in upper case it has an expanded meaning: “The Qi is the commander of the Blood, but the Blood is the mother of the Qi”, a well-known Chinese medical principle; and Blood Stasis or Blood Heat, two examples of Chinese-defined pathologies.
Introduction
A First Look
Through decades of teaching qigong (chi gung), taiji (tai chi), and other related practices, I've observed that while more people than ever want some kind of help or guidance in maintaining and improving their physical health, emotional well-being, and mental focusâand many are exploring alternative ways to accomplish that outside of conventional gym and exercise programs and Western medical interventionsâmost simultaneously have less time to spend in those pursuits. Making time to learn qigong, for example, or the more complex practice of taiji to the degree required to experience real health benefits is extremely challenging for someone laboring under the typical time constraints of modern life. The beauty of these simple yet versatile and comprehensive Chinese self-care exercises is that anyone can reap their health benefits in very little time. They are easily learned and gentle enough to be practiced by anyone regardless of age, gender, level of fitness, and state of health. The stated goal of each exercise is gained by practicing it just one or two minutes each day. They don't require much space or any special equipment, and while some personal instruction is always helpful and recommended, you don't need to go to a gym, yoga studio, dojo, or ashram to learn or practice them.
Most familiar Western exercises are designed to build muscle strength, flexibility, or
aerobic fitness. Chinese self-care exercises provide many of those benefits while further building health and longevity by increasing the openness and functionality of muscles, tendons, ligaments, joints, the spine and nerves, internal and sense organs, glands, and meridian pathways. As the basis for a daily exercise program, you can use them to improve your general health safely and effectively, and enhance your overall well-being. You can select only the exercises that appeal to you, and get their full benefits by practicing only those, without requiring a longer course of cumulative sequential study and practice.
Exercises may be selected to work on a specific health challenge, to reduce pain, to get through your day with more energy and vitality, or to extend the healthy years of your life while minimizing and even reversing many signs of aging. They can be used by athletes and martial artists as warm-up exercises to increase fitness levels, improve athletic performance, reduce the likelihood of injury, and speed recovery should injury occur. Health care professionals can use them for their own self-care, to prevent occupational burn-out, and to teach to their clients and patients who may want to take a more active role in their health care.
A Few Words about the Glossary
For those intending to read this book from start to finish, who want to better understand some of the terms and concepts you'll encounter, and the principles underlying many of the exercises taught here, it's recommended that you read the glossary now, at the start. While it does define concepts and practices, it's not a glossary in the conventional sense since it expands beyond dictionary-style entries and contains a wealth of foundational information that will help you get the most from these exercises, introducing ideas that are used throughout. This is the point at which I would typically present this material, but since not all readers will want such an in-depth introduction, and because it can be used as a handy reference as you progress through the exercises, it has been placed at the end as a glossary.
Practitioners of Asian medicine and intermediate to advanced practitioners of qigong or internal martial arts can readily save the glossary for the end, or refer to it as needed. Some exposition contained there and in the exercise instruction sections includes information that will have special relevance for readers with such experience. Those references are provided as supplemental information only, for people who are already trained and prepared to use it. Don't be concerned if you don't understand it; you will not lose any of the benefits of the exercises. Most of these terms should be relatively clear even for a beginner, and you will encounter them again in practical contexts that will add to their meaning. In some cases you'll gain an experiential understanding as you learn the exercises.
Some Personal History
Long before becoming an acupuncturist, herbalist, and instructor of taiji and qigong, I was interested in alternative health, martial arts, and various healing practices, especially those drawn from Asian culture and philosophy. In my early teens I took a few judo classes and began teaching myself yoga from books. In my late teens I learned Transcendental Meditation and Silva Mind Control, later renamed the Silva Method. While I had an affinity for and some natural ability in those practices, at that age I lacked the discipline to pursue them very far. Over the next few years I began studying taiji and qigong with numerous teachers who were well intentioned and even passionate about their practice, but most were not very adept or truly knowledgeable. While reflecting my own then amateur-level curiosity and lack of full commitment, I learned some helpful basics nevertheless.
In 1985, I learned the choreography and some other introductory components of the Yang Style taiji short form. Simultaneously, I became certified as a massage therapist, and my initial exposure to the subtle energetics of certain bodywork styles immediately sparked my interest. I studied both Shiatsu and Polarity therapy briefly, but focused more on Zero Balancing, studying as much as possible with its founder, Fritz Smith, MD, and on Craniosacral therapy, culminating in an intensive training with its founder, John Upledger, DO.
In 1987, I met the most accomplished qigong doctor I've had the privilege to know, Dr. Cho Wong. He directed me to study with the man who became my main qigong teacher ever since, Master B. K. Frantzis, a lineage holder in the Daoist Water Tradition. Beginning in 1987, I studied many styles of primarily Daoist qigongs, some medical qigong, qigong tuina, the Wu Style taiji short and long forms, Daoist meditation, Daoist longevity breathing, and other related practices.
In 1994 I earned a master of science degree in Traditional Chinese Medicine from The American College of Traditional Chinese Medicine in San Francisco. Even as a physician of Chinese medicine, using acupuncture, herbal medicine, medical qigong, Chinese dietetics, and many styles of Chinese and other modalities of energy-oriented bodywork, I continued to seek the best training possible from the most accomplished masters in order to learn the most effective ways to help my patients and students while furthering my own cultivation. Some of these include Dr. Cho Wong; Dr. Hong Liu, author of
The Healing Art of Qigong
; Grandmaster Fu Weizhong, 13th lineage holder in the Emei Qigong tradition; Paul Dong, author of
Chi Gong: The Ancient Chinese Way to Health
and
Empty Force: The Power of Chi for Self-Defense and Energy Healing
; and Dr. Deguang He, of the New England School of Acupuncture. While not an exhaustive biography nor a complete list of my teachers, this will give you some idea of my background.
Exercise Selection and Sources
I selected these exercises from among hundreds I've learned over the years, to address every part of the body simply and effectively. I made sure that, unlike qigong and taiji, they could be thoroughly and accurately taught in a book format, and learned quickly. In addition to practicing them regularly myself, I've prescribed them to my patients and students, enabling me to verify their efficacy in hundreds of people facing a wide range of unique health challenges.
They are drawn from many Chinese sources, including An Mo Dao Yin acupressure self massage, Tuina/Chinese therapeutic massage, Ba Duan Jin/Er Shi Duan Jin Eight Brocades/Twelve Brocades, Yang Shen Gong nourishing life practices, Pai Da Gong tapping and patting practices, Daoist yoga, other simple Qi Gongs, and more. Note that the Chinese words given as separate syllables above are more properly joined into one word: Anmo, Daoyin, Baduanjin, Ershiduanjin, Qigong, and Paidagong, and will be referred to that way throughout the rest of this book.
Some of the exercises focus on a specific part of the body, while others influence the entire body at once. Some are practices that originated in other cultures and were assimilated by the Chinese, in a similar way as American ginseng, native to the United States, has become an integral part of Chinese pharmacology. For example, while not taught in this book, the half lotus and full lotus seated postures familiar to any yoga practitioner are common postures used in Chinese meditation practices.
I learned most of these from the American and Chinese qigong masters named above, and from a few other sources. They were usually taught as warm-ups, as adjunct practices that had their own benefits related to the main qigong or neigong being taught, or as something that would aid in performing the main practice properly. Sometimes a teacher would distinguish between the adjunct practices and the qigong, but often they would not, so many students came away with the mistaken belief that these are qigong practices, and with the best intentions, some have gone on to teach them as qigong. Frequently, I had more training and experience than many of my classmates and was better able to recognize the purpose behind a practice when that was not explained. Sometimes teachers were exclusively or primarily Chinese speakers who taught through an interpreter. In those cases I was often fortunate enough to have friends who spoke Mandarin fluently, who were able to clue me in to meanings left unsaid by the interpreter.
Sometimes, I did not learn the full purpose underlying a practice until years later. I frequently sought direct contact with advanced teachers, to see what I might learn beyond their basic curriculum. While I know most recognized my respect for their teaching, before sharing further information, some would question me, in part to evaluate the extent of my education, understanding, and cultivation. During one such conversation, I demonstrated a couple of simple arm and leg tapping exercises I'd learned years earlier, and the teacher smiled and said, “Oh, paidagong!” While I knew that practice was not qigong, it
was the first time I heard the term “paidagong,” so I asked more about it, researched it,
and acquired a fuller understanding of many other tapping and patting practices I came to recognize as paidagong.
Understanding the Exercises and Their Progression
Everyone is unique, having their personal needs and goals. Differing approaches may be taken and different programs can be created to accommodate individual requirements. Understanding the exercises and the way they are presented will make that easy to accomplish.
Most of the exercises are laid out uniformly for your convenience. Each exercise's name is followed by a description of its purpose, physical and energetic benefits, and of the techniques used in that exercise. Whenever possible or useful, both Western and Chinese perspectives are included, so that people who may relate to one approach better than the other will get the information they need, and people who appreciate both may better understand the correlations between them. Those descriptions are written with a minimum of technical language so everyone can follow them. The exercise instructions are carefully detailed, and most are accompanied by one or more illustrations, to make sure you're easily able to perform it exactly as intended.
If you are someone who likes to jump right in and just learn the exercises without reading the descriptions of purpose, benefits, and techniques used, that's completely fine to do. Performing the exercises well is what's most important, and you won't significantly diminish any benefit by not knowing what that benefit is or the theoretical basis for how it's attained.
While not an absolute rule, the sequence in which the exercises appear is recommended, especially when addressing any one body part. So for example, when working on the legs, it's best to begin with the toes, then the feet and ankles, and then the legs directly.
The general progression of exercises relies on a few considerations. They begin at the bottom of the body and work up. This is to create an open, supple, and strong physical foundation first. In many cases, a problem manifesting in the knees, or hips or low back, has its origin in the feet or ankles. Next, we address the body from the outside to the inside. This means both from the peripheral body parts toward the torsoâas from the toes to the hips, and the fingers to the shouldersâand from the superficial to the deep. External, superficial problems are usually most recent and easiest to resolve, potentially removing obstacles to
working on deeper areas. Similarly, fingers and toes are smaller than hips and shoulders, also
making them easiest to work with. Finally, we move from the more obvious and physical to the internal and subtle, including the sense organs, internal organs, glands, and then introducing the more subtle breath and qi practices. Most people are best able to tune in to the familiar physical body parts first. With some encouraging experiences from those practices, it becomes easier to feel or otherwise sense deeper, finer aspects. Additionally, if a person has an injured, painful, or restricted body part, that can be a distraction when trying to focus on more subtle impressions, so it's best to alleviate those first.
The main exceptions to this progression are in the Exercise Prescriptions in the appendix of this book, where the sequence may vary for therapeutic reasons, and in the Whole Body practices in chapter 11, which may be used to as a warm-up to begin a practice session or to close a practice session at its end as directed. They may also be used as completely stand-alone practices at any time.
If you want to create a program for preventive health care and maintenance, address a particular health problem, or improve one or more specific parts of an existing taiji, qigong, or other health and fitness practice, then it's important that you have enough understanding of what the exercises do in order to select the ones that best address your goals. Similarly, if you are a health provider, you will need to understand these exercises well if you want to teach them to your patients and clients, to help them best address their health needs.