Yì Jīn Xíng Qì Fǎ 易筋行气法 
Strengthening the muscles and regulating the Qi
Sections 1 & 2 (Qigong exercises 1 – 12)


Section One
The exercises in Section Four promote Yīn 阴energy and use the ‘Soft’ breathing method;
Breathing In (Xī Qì 吸气)
Breathing Out (Hū Qì 呼气)
Holding the breath (Bì Qì 闭气)
Soft breathing promotes Yīn 阴 energy and the Yīn 阴 organs; Lungs, Heart, Spleen, Liver, and Kidneys.
Where there is difficulty in following the breathing pattern students can breathe naturally or adapt the breathing pattern accordingly to additional breaths eg; Exercise 2 Wùo Wàng Xīng Chén – breath in, breath out, breath in, breath out, hold breath, breath in, breath out or Exercise 5 Nèi Yǔn Qián Kūn – breath in, breath out, breath in, breath out, hold breath.


The movements should follow a continuous flow pausing only when holding the breath.





The Nei Yang Gong Qigong Section One exercises 1 - 6


1.Shēng Qīng Jiàng Zhuó - 升 清 降 浊
 Raise up clear descend cloudy/impure (Qi)

2.Wùo Wàng Xīng Chén - 卧 望 星 辰
 Turn and gaze at the stars
3.Qì Guàng Cháng Hóng - 气 贯 长 虹
 Qi creates long rainbow
4.Nì Shuǐ Tuī Zhōu - 逆 水 推 舟
 Against river push boat
5.Jù Lóng Rù Hǎi - 巨 龙 入 海
 Huge dragon enters sea
6.Nèi Yǔn Qián Kūn - 内 运 乾 坤
 Motion of internal universe


Shǒu Shì - Closing, Three outward arms circles on 3rd hands together and circle down to Dān Tián 丹田 (for men Left hand closest to the body, for women Right hand, unless preceding the cool down routine in which case Right hand is closest to the body for all) then step with the Left foot in so that the feet are one fist width distance apart and return hands to side of body. 




 

Section Two
The exercises in Section Four promote Yáng 阳 Energy and use the ‘Hard’ breathing method;

Breathing In (Xī Qì 吸气) 
Breathing Out (Hū Qì 呼气)
Holding the breath (Bì Qì 闭气)

 Hard breathing promotes Yáng 阳 energy and the Yáng organs; the Large intestine, Small intestine, Stomach, Gall bladder, and Bladder).

 Where there is difficulty in following the breathing pattern students can breathe naturally or adapt the breathing pattern accordingly eg; Exercise 7 Tuō Tiān àn Dì – breath in, breath out, breath in, breath out, hold breath, breath in, breath out, breath in, breath out. The only exception to this breathing pattern is Exercise 8 Gǔ Mù Pān Gēn when a special breathing method is used which involves only partially breathing out on the 2nd out breath, retaining in the lungs and then fully exhaling after the breath is held.
The movements should follow a continuous flow pausing only when holding the breath.




The Nei Yang Gong Qigong Section Two exercises 7 - 12

7. Tuō Tiān àn Dì - 托 天 按 地 
Hold up, heaven (sky) push down earth 

8. Gǔ Mù Pān Gēn -古 木 盘 根
 Ancient tree coils root
9. Húi Shēn Shè Hǔ - 回 身 射 虎
 Turn around body ward off tiger
10. Zhūi Gǎn Rì Yuè - 追 赶 日月
 Chase after and catch up with the sun and moon 

11.Qiān Lā Tiān Zhù - 牵 拉 天 柱
 Stretching the spine
12.Jīn Jī Dú Lì - 金 鸡 独 立 
Golden rooster stands on one leg

Shōu shì (Closing position)
Step out to shoulder width with the Right foot on the last Jīn Jī Dú Lì, circle the arms to close (3 times), on third bring hands together then let them fall gently to Dān Tián (men Left hand closest to the body women Right, unless preceding the cool down routine in which case Right hand is first in each case). Step in to one first width distance with Right foot.

Xíng Qì Yán Shòu Fǎ 行气延寿法 
Regulating Qi and Prolonging Life

Sections Three & Four (Exercises 13 – 24) 


Section Three
As in Section one the exercises in Section Four promote Yīn 阴energy and use the ‘Soft’ breathing method;
Breathing In (Xī Qì 吸气)
Breathing Out (Hū Qì 呼气)
Holding the breath (Bì Qì 闭气)
Soft breathing promotes Yīn 阴 energy and the Yīn 阴 organs; Lungs, Heart, Spleen, Liver, and Kidneys. 

Where there is difficulty in following the breathing pattern students can breathe naturally or adapt the breathing pattern accordingly to add additional breaths.

The movements should follow a continuous flow pausing only when holding the breath.




The Nei Yang Gong Qigong Section Two exercises 13 - 18


13. Xiān Hè Qǐ Wū - 仙鹤起舞
 Red crowned crane dances


14. Yíng Fēng Bǎi Lián - 迎风摆莲
Lotus sways in the wind


15. Shén Gūi Fú Qì - 神龟服气
Divine tortoise swallows Qi


16. Shòu Wēng Húa Chúan - 寿翁划船
Longevity man rows boat


17. Dān Fèng Cháo Yáng - 丹凤朝阳
Dawn phoenix flies to the sun

18. Shōu Qì Gūi Yuán - 收气归元
Gather Qi back to the original source



Shǒu Shì - Closing: Three outward arms circles on 3rd hands together and circle down to Dān Tián 丹田 (men Left hand closest to the body, women Right hand, unless preceding the cool down routine in which case Right hand is closest to the body for all) then step in with the Left foot so that the feet are one fist width distance apart and return hands to side of body.





Section 4



The exercises in Section Four promote Yáng 阳 Energy and use the ‘Hard’ breathing method;
Breathing In (Xī Qì 吸气)
Breathing Out (Hū Qì 呼气)
Holding the breath (Bì Qì 闭气)
Hard breathing promotes Yáng 阳 energy and the Yáng organs; the Large intestine, 
Small intestine, Stomach, Gall bladder, and Bladder).

Movements should follow a continuous flow pausing only when holding the breath.
Where there is difficulty in following the breathing pattern students can breathe naturally or adapt the breathing pattern accordingly.



 

19. Chūn Fēng Fú Lǐu - 春风拂柳 
Spring wind bends willow



20. Né Zhā Tàn Hǎi - 哪吒探海
 Ne Zha explores sea

Ne Zha is a mythical figure, a child warrior, who killed demons and spirits, including a sea dragon.


21. Líng Yuàn Xiàn Shòu - 灵猿献寿
Clever ape offers longevity


22. Lúo Hàn Fēn Shān - 罗汉分山
 Luo Han splits the mountain

Luo Han is the Chinese name for a Buddhist Arfat, an individual who has attained full enlightenment, peace and freedom


23. Jù Lóng Pán Xuán -巨龙盘旋
 Huge dragon circles 

24. Dān Tián Kāi Hé - 丹田开合 
 Open and Close Dān Tián

Shǒu shì - End of Practice Closing: Three outward arms circles on 3rd hands together and circle down to Dān Tián 丹田 (men Left hand closest to the body, women Right hand, unless preceding the cool down routine in which case Right hand is closest to the body for all) then step in with the Left foot so that the feet are one fist width distance apart and return hands to side of body.

Cool down routine - Shǒu Gong 收功
Stand with feet shoulder width apart and Right palm resting on Dān Tián丹田 and Left palm resting on top of Right hand.



Dān Tián Sān Cì Shen Hu Xī 丹田三次深呼吸 
 Breath into Dan Tien three times 


Rōu Fǔ 揉服
 Massaging stomach in clockwise circles

Cūo Yāo 搓腰
 Massaging waist at lower back downwards

Cūo
Liǎng Xié 搓两胁
 Massaging down sides of front of torso in 6 small circles 

Shū Xiōng Shùn Qì 疏胸顺气
 With Right palm on chest and Left palm on top of Right hand gently smooth energy down from the chest to 
Dān Tián丹田

Huán Yuán 还原
Return feet to one fist width distance
.

Liǎng Shǒu Gāo Jǔ Ha Ha Dà Xiào 两手高举哈哈大笑
 - Raise both arms above head, breath in and on out breath make the sound ‘Ha Ha’ from deep in the abdomen with a smile.
The Cool down routine is designed to return the body from practice it is important to relax to waist and abdomen during these exercises to allow Qi to return naturally to the Dān Tián丹田

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