8 Pieces of Brocade Medical Qigong

Focus: Introduction
TCM Time Course
Saturdays 10:15-11:15AM (EDT) | 5-week course | May 2nd-30th | 2020
  • Learn a simple yet effective set of Medical Qigong exercises
  • Keep your body healthy and Qi (energy) circulating in just 10 to 20 minutes a day
  • A "brocade" is a shining and beautiful cloth—practicing these exercises regularly and correctly is as if you add a shining and beautiful life force to protect your body
  • Accredited to Marshal Yue Fei for improving the health of his soldiers
  • Theory will be introduced as well as the standing and sitting sets

Week 1: Standing Set (1st to 4th Pieces)

  • Introduction and Health Benefits
  • 1st Standing Piece: Double Hands Hold up the Heavens
  • 2nd Standing Piece: Left Right Open Bow (Shoot the Hawk)
  • 3rd Standing Piece: Separate Heaven and Earth
  • 4th Standing Piece: Turn and Look Behind (5 Weaknesses and Seven Injuries)

Week 2: Standing Set (5th to 8th Pieces)

  • 5th Standing Piece: Sway the Head and Swing the Tail
  • 6th Standing Piece: Two Hands Hold the Feet
  • 7th Standing Piece: Punching with Angry Eyes
  • 8th Standing Piece: Seven Bounces of the Heels and Hundred Illnesses Disappear

Week 3: Sitting Set (1st to 4th Pieces)

  • 1st Sitting Piece: Close Eyes and Sit Still
  • 2nd Sitting Piece: Hands Hold Head
  • 3rd Sitting Piece: Knock and Beat the Jade Pillow
  • 4th Sitting Piece: Lightly Swing the Sky Post (Turn the Head Repeatedly)

Week 4: Sitting Set (5th to 8th Pieces)

  • 5th Sitting Piece: Push and Massage Kidney Shu BL-23 (Essence Door)
  • 6th Sitting Piece: Left and Right Windlass (Hands Turn Double Wheel)
  • 7th Sitting Piece: Lift, Press, and Hold the Feet
  • 8th Sitting Piece: Entire Sky Slow Transportation

Week 5: Review

  • Review of Standing and Sitting Sets
  • Conclusion and Health Benefits

8 Pieces of Brocade Medical Qigong

Focus: Standing Set
TCM Time Course
Saturdays 10:30-11:30AM (EDT) | 4-week course | June 6th-27th | 2020
  • Learn a simple yet effective set of Medical Qigong exercises
  • Keep your body healthy and Qi (energy) circulating in just 10 to 20 minutes a day
  • A "brocade" is a shining and beautiful cloth—practicing these exercises regularly and correctly is as if you add a shining and beautiful life force to protect your body
  • Accredited to Marshal Yue Fei for improving the health of his soldiers
  • Theory and exercises of the standing set will be taught in-depth

Standing Set

  • Introduction
  • 1st Piece: Double Hands Hold up the Heavens
  • 2nd Piece: Left Right Open Bow (Shoot the Hawk)
  • 3rd Piece: Separate Heaven and Earth
  • 4th Piece: Turn and Look Behind (5 Weaknesses and Seven Injuries)
  • 5th Piece: Sway the Head and Swing the Tail
  • 6th Piece: Two Hands Hold the Feet
  • 7th Piece: Punching with Angry Eyes
  • 8th Piece: Seven Bounces of the Heels and Hundred Illnesses Disappear

8 Pieces of Brocade Medical Qigong

Focus: Sitting Set
TCM Time Course
Saturdays 10:30-11:30AM (EDT) | 4-week course | July 4th-25th | 2020
  • Learn a simple yet effective set of Medical Qigong exercises
  • Keep your body healthy and Qi (energy) circulating in just 10 to 20 minutes a day
  • A "brocade" is a shining and beautiful cloth—practicing these exercises regularly and correctly is as if you add a shining and beautiful life force to protect your body
  • Accredited to Marshal Yue Fei for improving the health of his soldiers
  • Theory and exercises of the sitting set will be taught in-depth
  • Introduction
  • 1st Piece: Close Eyes and Sit Still
  • 2nd Piece: Hands Hold Head
  • 3rd Piece: Knock and Beat the Jade Pillow
  • 4th Piece: Lightly Swing the Sky Post (Turn the Head Repeatedly)
  • 5th Piece: Push and Massage Kidney Shu BL-23 (Essence Door)
  • 6th Piece: Left and Right Windlass (Hands Turn Double Wheel)
  • 7th Piece: Lift, Press, and Hold the Feet
  • 8th Piece: Entire Sky Slow Transportation

8 Pieces of Brocade Medical Qigong

Focus: Qi Circulation
TCM Time Course
Saturdays 10:30-11:30AM (EDT) | 5-week course | Aug 1st-29th | 2020
  • Learn a simple yet effective set of Medical Qigong exercises
  • Keep your body healthy and Qi (energy) circulating in just 10 to 20 minutes a day
  • A "brocade" is a shining and beautiful cloth—practicing these exercises regularly and correctly is as if you add a shining and beautiful life force to protect your body
  • Accredited to Marshal Yue Fei for improving the health of his soldiers
  • Theory and exercises of the standing set will be taught in-depth with a focus on Qi circulation (Grand Circulation Qigong)
  • Introduction to Grand Circulation Qigong
  • 1st Piece: Double Hands Hold up the Heavens
  • 2nd Piece: Left Right Open Bow (Shoot the Hawk)
  • 3rd Piece: Separate Heaven and Earth
  • 4th Piece: Turn and Look Behind (5 Weaknesses and Seven Injuries)
  • 5th Piece: Sway the Head and Swing the Tail
  • 6th Piece: Two Hands Hold the Feet
  • 7th Piece: Punching with Angry Eyes
  • 8th Piece: Seven Bounces of the Heels and Hundred Illnesses Disappear

5 Animal Sports Medical Qigong

Focus: Introduction
TCM Time Course
Saturdays 11:30-12:30PM (EDT) | 5-week course | May 2nd-30th | 2020
  • Learn one of the most fun and popular sets of Medical Qigong exercises
  • Imitate natural movements of 5 animals to benefit your health and reduce stress
  • Accredited to the legendary doctor Hua Tou—aka the father of Chinese Medicine
  • A perfect family time to keep both parents and children happy and healthy
  • Note: Select movements of each animal will be focused on in detail*

Week 1: Energize your body with the Tiger (Liver Health)

  • 1. Tiger Searching*
  • 2. Tiger Clawing
  • 3. Tiger Pouncing*
  • 4. Tiger Piercing
  • 5. Tiger Revolving*

Week 2: Stretch your back with the Deer (Kidney Health)

  • 1. Deer Rising*
  • 2. Deer Stretching
  • 3. Deer Running
  • 4. Deer Ramming*
  • 5. Deer Entwining*

Week 3: Feel your power with the Bear (Spleen Health)

  • 1. Bear Swaying*
  • 2. Bear Pushing
  • 3. Bear Bumping*
  • 4. Bear Walking*
  • 5. Bear Hanging

Week 4: Laugh and release with the Monkey (Heart Health)

  • 1. Monkey Turning*
  • 2. Monkey Picking*
  • 3. Monkey Rubbing
  • 4. Monkey Scratching
  • 5. Monkey Spitting*

Week 5: Fly and breathe freely with the Bird (Lung Health)

  • 1. Bird Flapping*
  • 2. Bird Gazing
  • 3. Bird Taking-off
  • 4. Bird Soaring*
  • 5. Bird Landing*

5 Animal Sports Medical Qigong

Focus: Tiger (Liver Health)
TCM Time Course
Saturdays 12:00-1:00PM (EDT) | 4-week course | June 6th-27th | 2020
  • Learn one of the most fun and popular sets of Medical Qigong exercises
  • Imitate natural movements of 5 animals to benefit your health and reduce stress
  • Accredited to the legendary doctor Hua Tou—aka the father of Chinese Medicine
  • The Tiger set will benefit your Liver health—especially in the spring season
  • Each movement of the Tiger set will be taught in-depth

Tiger Set (Liver Health)

  • 1. Tiger Searching
  • 2. Tiger Clawing
  • 3. Tiger Pouncing
  • 4. Tiger Piercing
  • 5. Tiger Revolving

5 Elements Correspondences

  • Element: Wood
  • Yin Organ: Liver
  • Yang Organ: Gall Bladder
  • Sense Organ: Eyes
  • Color: Green
  • Season: Spring
  • Tissue: Tendons
  • Emotion: Anger
  • Healing Sound: 噓 XU (sounds like "shu" or "shooo")

5 Animal Sports Medical Qigong

Focus: Deer (Kidney Health)
TCM Time Course
Saturdays 12:00-1:00PM (EDT) | 4-week course | July 4th-25th | 2020
  • Learn one of the most fun and popular sets of Medical Qigong exercises
  • Imitate natural movements of 5 animals to benefit your health and reduce stress
  • Accredited to the legendary doctor Hua Tou—aka the father of Chinese Medicine
  • The Deer set will benefit your Kidney health—especially in the winter season
  • Each movement of the Deer set will be taught in-depth

Deer Set (Kidney Health)

  • 1. Deer Rising
  • 2. Deer Stretching
  • 3. Deer Running
  • 4. Deer Ramming
  • 5. Deer Entwining

5 Elements Correspondences

  • Element: Water
  • Yin Organ: Kidney
  • Yang Organ: Bladder
  • Sense Organ: Ears
  • Color: Blue/Black
  • Season: Winter
  • Tissue: Bones
  • Emotion: Fear
  • Healing Sound: 吹 CHUI sounds like "shuee" or "chway"

5 Animal Sports Medical Qigong

Focus: Bear (Spleen Health)
TCM Time Course
Saturdays 12:00-1:00PM (EDT) | 5-week course | Aug 1st-29th | 2020
  • Learn one of the most fun and popular sets of Medical Qigong exercises
  • Imitate natural movements of 5 animals to benefit your health and reduce stress
  • Accredited to the legendary doctor Hua Tou—aka the father of Chinese Medicine
  • The Bear set will benefit your Spleen health—especially in the late summer and all year round
  • Each movement of the Bear set will be taught in-depth

Bear Set (Spleen Health)

  • 1. Bear Swaying
  • 2. Bear Pushing
  • 3. Bear Bumping
  • 4. Bear Walking
  • 5. Bear Hanging

5 Elements Correspondences

  • Element: Earth
  • Yin Organ: Spleen
  • Yang Organ: Stomach
  • Sense Organ: Mouth
  • Color: Yellow
  • Season: Late Summer (or All Seasons)
  • Tissue: Muscles
  • Emotion: Worry
  • Healing Sound: 呼 HU sounds like "huh" or "whooo"

Tai Chi Sequence—1st Part

Focus: Introduction
TCM Time Course
Saturdays 12:45-1:45PM (EDT) | 5-week course | May 2nd-30th | 2020
  • Learn to calm your mind and relax your body with Tai Chi
  • Practice gentle breathing, stretching and strengthening movements
  • Improve your flexibility and balance as well as your mood and sleep
  • The Yang Style Tai Chi Sequence (Traditional Long Form—108 movements) is commonly practiced for relaxation and numerous health benefits
  • You will learn the complete first part of the form which comprises 22 movements

Tai Chi Sequence—1st Part (22 movements)

Week 1: Tai Chi 13 Postures (Peng) and Movements 1-3

  • Introduction to Taiji 13 Postures (Peng) & Tai Chi
  • 1. Beginning Taiji
  • 2. Grasp the Sparrow’s Tail: Right
  • 3. Grasp the Sparrow’s Tail: Left

Week 2: Movements 4-7

  • 4. Ward off (Peng)
  • 5. Rollback (Lu)
  • 6. Press (Ji)
  • 7. Push Forward (An)

Week 3: Movements 8-10

  • 8. Single Whip
  • 9. Lift Hands to the Up Posture
  • 10. The Crane Spreads Its Wings

Week 4: Movements 11-17

  • 11. Brush Knee and Step Forward: Left
  • 12. Play the Guitar
  • 13. Twist Body, Brush Knee and Step Forward: Left
  • 14. Twist Body, Brush Knee and Step Forward: Right
  • 15. Twist Body, Brush Knee and Step Forward: Left
  • 16. Play the Guitar
  • 17. Twist Body, Brush Knee and Step Forward: Left

Week 5: Movements 18-22

  • 18. Twist Body and Circle the Fist
  • 19. Step Forward, Deflect Downward, Parry and Punch
  • 20. Seal Tightly
  • 21. Embrace the Tiger and Return to the Mountain
  • 22. Close Taiji
  • Conclusion and Review Complete First Part

Tai Chi Sequence—1st Part

Focus: Taiji Coiling
TCM Time Course
Sundays 12:00-1:00PM (EDT) | 4-week course | June 7th-28th | 2020
  • Learn to calm your mind and relax your body with Tai Chi
  • Practice gentle breathing, stretching and strengthening movements
  • Improve your flexibility and balance as well as your mood and sleep
  • The Yang Style Tai Chi Sequence (Traditional Long Form—108 movements) is commonly practiced for relaxation and numerous health benefits
  • The first part of the form will be taught—coiling will be emphasized in-depth*

Tai Chi Sequence—1st Part (22 movements)

  • Introduction to Taiji Qigong (Primary Set) & coiling
  • 1. Beginning Taiji
  • 2. Grasp the Sparrow’s Tail: Right
  • 3. Grasp the Sparrow’s Tail: Left
  • 4. Ward off (Peng)
  • 5. Rollback (Lu)
  • 6. Press (Ji)
  • 7. Push Forward (An)
  • 8. Single Whip
  • 9. Lift Hands to the Up Posture
  • 10. The Crane Spreads Its Wings
  • 11. Brush Knee and Step Forward: Left
  • 12. Play the Guitar
  • 13. Twist Body, Brush Knee and Step Forward: Left
  • 14. Twist Body, Brush Knee and Step Forward: Right
  • 15. Twist Body, Brush Knee and Step Forward: Left
  • 16. Play the Guitar
  • 17. Twist Body, Brush Knee and Step Forward: Left
  • 18. Twist Body and Circle the Fist
  • 19. Step Forward, Deflect Downward, Parry and Punch
  • 20. Seal Tightly
  • 21. Embrace the Tiger and Return to the Mountain
  • 22. Close Taiji

Tai Chi Sequence—1st Part

Focus: Taiji Breathing (Normal Abdominal Breathing)
TCM Time Course
Sundays 12:00-1:00PM (EDT) | 4-week course | July 5th-26th | 2020
  • Learn to calm your mind and relax your body with Tai Chi
  • Practice gentle breathing, stretching and strengthening movements
  • Improve your flexibility and balance as well as your mood and sleep
  • The Yang Style Tai Chi Sequence (Traditional Long Form—108 movements) is commonly practiced for relaxation and numerous health benefits
  • The first part of the form will be taught—Taiji breathing (Normal Abdominal Breathing) will be emphasized in-depth*

July 2020

Tai Chi Sequence—1st Part (1-10 of 22 movements)

  • Introduction to Taiji Qigong (Primary Set) & Normal Abdominal Breathing
  • 1. Beginning Taiji
  • 2. Grasp the Sparrow’s Tail: Right
  • 3. Grasp the Sparrow’s Tail: Left
  • 4. Ward off (Peng)
  • 5. Rollback (Lu)
  • 6. Press (Ji)
  • 7. Push Forward (An)
  • 8. Single Whip
  • 9. Lift Hands to the Up Posture
  • 10. The Crane Spreads Its Wings
  • Review and Conclusion

Tai Chi Sequence—1st Part

Focus: Taiji Breathing (Reverse Abdominal Breathing)
TCM Time Course
Sundays 12:00-1:00PM (EDT) | 5-week course | Aug 2nd-30th | 2020
  • Learn to calm your mind and relax your body with Tai Chi
  • Practice gentle breathing, stretching and strengthening movements
  • Improve your flexibility and balance as well as your mood and sleep
  • The Yang Style Tai Chi Sequence (Traditional Long Form—108 movements) is commonly practiced for relaxation and numerous health benefits
  • The first part of the form will be taught—Taiji breathing (Reverse Abdominal Breathing) will be emphasized in-depth*

August 2020

Tai Chi Sequence—1st Part (10-22 of 22 movements)

  • Introduction to Taiji Qigong (Primary Set) & Reverse Abdominal Breathing
  • 9. Lift Hands to the Up Posture
  • 10. The Crane Spreads Its Wings
  • 11. Brush Knee and Step Forward: Left
  • 12. Play the Guitar
  • 13. Twist Body, Brush Knee and Step Forward: Left
  • 14. Twist Body, Brush Knee and Step Forward: Right
  • 15. Twist Body, Brush Knee and Step Forward: Left
  • 16. Play the Guitar
  • 17. Twist Body, Brush Knee and Step Forward: Left
  • 18. Twist Body and Circle the Fist
  • 19. Step Forward, Deflect Downward, Parry and Punch
  • 20. Seal Tightly
  • 21. Embrace the Tiger and Return to the Mountain
  • 22. Close Taiji
  • Review and Conclusion

White Crane Qigong

Focus: Chinese Medicine & Lung Health
YMAA Boston Special Classes
Tuesdays & Thursdays | 6:00-7:00PM (EDT) | March-June | 2020

White Crane Qigong is a set of traditional Chinese exercises based on the graceful movements of the White Crane designed to help improve the body's energy flow and promote mental/physical harmony. White Crane Qigong emphasizes lung health in particular. Concepts of Traditional Chinese Medicine and Acupuncture will also be introduced in this class session.

Tai Chi with Tai Chi Ball

Focus: Tai Chi Ball for Building Immunity
YMAA Boston Special Classes
Tuesdays & Thursdays | 7:00-8:30PM (EDT) | March-June | 2020
  • Calm your mind & relax your body with Tai Chi as a moving meditation
  • Strengthen your torso, condition your muscles, and increase physical power
  • Improve your energy, balance, flexibility and breathing

Tai Chi is a sequence of postures connected by flowing movement, practiced with focused breathing and a calm mind - a type of moving meditation. Practicing Tai Chi can reduce stress, increase energy, balance, and flexibility, and ease symptoms of many health problems such as high blood pressure, asthma, back pain, and arthritis.

Tai Chi Ball is a Qigong training and a very important part of Tai Chi practice as it builds the roundness and softness of the body structure. This training can also strengthen the torso, condition the muscles, and increase physical power.

Four Seasons Qigong & Food as Medicine

YMAA Boston Special Class

Focus: Summer (Heart Health)

Summer-Fall Qigong Set:

1. Forward and Backward Swing Arms (Qián Hòu Shuǎi Bì) 前後甩臂
2. Left and Right Turn Windlass (Zuǒ Yòu Lu Lu) 左右轆轤
3. Feudal Lord Pulls the Bow (Bà Wáng Lā Gōng) 霸王拉弓
4. Immortal Pushes the Stone Tablet (Xiān Rén Tuī Bēi) 仙人推碑

5. Large Roc Arcs Its Wings (Dà Péng Gǒng Chì) 大鵬拱翅
6. Large Roc Spreads Its Wings (Dà Péng Zhǎn Chì) 大鵬展翅
7. Sway the Head and Swing the Tail (Yáo Tóu Bǎi Wěi) 搖頭擺尾
8. Baby Bird Receives the Food (Yòu Niǎo Shōu Shí) 幼鳥收食
9. Crane Shakes Its Wings (Bái Hè Dǒu Chì) 白鶴抖翅

This 8-week course will be half theory and half exercise focusing on the summer season Qigong exercises (heart health) as well as a discussion of eating properly to treat illnesses and prevent disease in the late summer & autumn.

Four Seasons Qigong is a well-known traditional medical Qigong practice in which one learns how to regulate the body from one season to the next to avoid common illnesses. This Qigong specializes in training the five internal Yin organs; heart, lungs, liver, kidneys, and spleen, which correspond to the four seasons of the year.

It is believed that when we get sick, it is often due to the body’s difficulty in adapting to the changes from one season to another. For example, when Fall arrives, it is easier to catch a cold, and when Summer comes, the heart can be too excited. By practicing Four Seasons Qigong, you are able to adjust your body’s Qi during the change of seasons so your health can be maintained.

Food as Medicine: Healing begins with an optimal diet and balanced overall nutrition. Chinese food therapy is a practice of healing that uses natural foods instead of medications to correct imbalances and disharmonies in the body’s Qi (vital energy). Eating properly according to the seasons can treat and prevent illnesses and disease.

To register for special classes hosted by YMAA Boston click here.

Tai Chi Sequence—2nd Part

YMAA Boston Special Class

Focus: Body Structure

This 8-week course will examine the fundamental body structures of Tai Chi and the postures and movements of the 2nd part of the Yang style form.

  • Learn to calm your mind and relax your body with Tai Chi
  • Practice gentle breathing, stretching and strengthening movements
  • Improve your flexibility and balance as well as your mood and sleep
  • The Yang Style Tai Chi Sequence (Traditional Long Form—108 movements) is commonly practiced for relaxation and numerous health benefits
  • The Tai Chi Sequence—2nd Part will be covered in this 8-week course (20 of 41 movements) and the focus will be on regulating the body structure
  • This course is open to all levels—especially for beginners—and it is not necessary to know the 1st Part of the Tai Chi Sequence to begin the 2nd Part

Tai Chi Sequence—2nd Part

  • Transition Form
  • 23. Wardoff, Rollback, Press, and Push Forward (Peng Lu Ji An)
  • 24. Single Whip
  • 25. Punch Under the Elbow
  • 26. Step Back and Repulse the Monkey: Left
  • 27. Step Back and Repulse the Monkey: Right
  • 28. Step Back and Repulse the Monkey: Left
  • 29. Diagonal Flying
  • 30. Lift Hands to the Up Posture
  • 31. The Crane Spreads Its Wings
  • 32. Brush Knee and Step Forward: Left
  • 33. Pick Up the Needle from the Sea Bottom
  • 34. Fan Back
  • 35. Turn, Twist Body, and Circle the Fist
  • 36. Step Forward, Deflect Downward, Parry and Punch
  • 37. Step Forward, Wardoff, Rollback, Press and Push Forward (Peng Lu Ji An)
  • 38. Single Whip
  • 39. Wave Hand in the Clouds: Right
  • 40. Wave Hand in the Clouds: Left
  • 41. Wave Hand in the Clouds: Right
  • 42. Single Whip

To register for special classes hosted by YMAA Boston click here.

15-min Warm-up Routine

Focus: Loosen up & Relax the Body

  1. Shake & loosen up the wrists, elbows, shoulders, body and legs
  2. Swing the arms side to side
  3. Circle the arms high and low
  4. Circle the waist, knees and ankles
  5. Stretch open the torso and Triple Burner
  6. Twist the body and look behind
  7. Bend the body side to side
  8. Bow forward to hold the ankles (or knees), then turn side to side
  9. Squat down to stretch the ankles and toes
  10. Circling and twisting the shoulders to relax tension and stress

Follow with the Chinese Medicine Warm-up for health & healing or White Crane Soft Qigong Warm-up Routine to open up your waist, spine & chest and help promote Qi circulation.

This warm-up routine was compiled by Dr. Yang, Jwing-Ming, founder of Yang's Martial Arts Association (YMAA) International. The focus is to stretch and relax the torso as well as to loosen up the joints before practicing Qigong, Tai Chi, and Kung Fu to prevent injuries and also to enhance the Qi flow. These exercises are from White Crane and Taijiquan Qigong. Some movements also correspond to the 8 Pieces of Brocade Medical Qigong and native dance.

12-min Chinese Medicine Warm-up Routine

Focus: Health & Healing the Organs

  • Kathy's "Organ House" Analogy (Triple Burner)
    • Attic (Upper Burner): Heart, Lung, Pericardium
    • Kitchen (Middle Burner): Stomach, Spleen, Liver, Gall Bladder
    • Basement (Lower Burner): Large & Small Intestines, Kidneys, Bladder
  • Yang vs. Yang
    • Yang (fire/heat) - rising
    • Yin (water/cold) - descending
  • Exercises for maintaining health:
    • Attic (Upper Burner) excess heat/fire: Move the arms
    • Kitchen (Middle Burner) stagnation: Stretch and squeeze the waist
    • Basement (Lower Burner) excess cold/water: Circle the hips & move the legs
  • Six Healing Sounds (Liu Zi Jue) & Emotional Correspondence
    • Heart (Joy): 呵 HE sounds like "hah" or "haaaw"
    • Lungs (Sadness): 呬 SI sounds like "shi" or "tzzz"
    • Liver (Anger): 噓 XU sounds like "shu" or "shooo"
    • Spleen (Worry): 呼 HU sounds like "huh" or "whooo"
    • Kidneys (Fear): 吹 CHUI sounds like "shuee" or "chway"
    • Triple Burner (Emotional Harmony): 嘻 XI sounds like "see" or "seee" (like a hiss without the "ee")

Follow with the White Crane Soft Qigong Warm-up Routine to open up your waist, spine & chest and help promote Qi circulation.

22-min White Crane Soft Qigong Warm-up Routine

Focus: Open the Waist, Spine & Chest and Promote Qi Circulation

  1. Circle the waist horizontally
    - clockwise and counterclockwise
    - center, right and left
  2. Move vertically up the spine (like a wave)
    - bending from solar plexus (above the navel at the pit of the stomach)
  3. Open and close the chest
    - use the elbows as a guide
  4. Drop the arms and circle the hands (like the wings of a crane)
    - circling hands from waist moving from out to in
    - twisting the pinky fingers to open the Heart Channel
  5. Circle with single hand and twisting the body
    - twisting hips, knees and ankles
    - right hand and left hand
  6. Alternating left and right hand and twisting the body
    - twisting hips, knees and ankles
    - right hand and left hand

Follow with Qigong, Tai Chi, Kung Fu or other training.

This warm-up routine was compiled by Dr. Yang, Jwing-Ming, founder of Yang's Martial Arts Association (YMAA) International. The focus is to open the waist, spine & chest and promote Qi circulation before practicing Qigong, Tai Chi, and Kung Fu to prevent injuries and also to enhance the Qi flow. These exercises are from White Crane and Taijiquan Qigong. Some movements also correspond to the 8 Pieces of Brocade Medical Qigong and native dance.

20-min Standing Set Routine | 8 Pieces of Brocade Qigong

Focus: Strengthen Your Immune System

  • 1st Piece: Double Hands Hold up the Heavens
  • 2nd Piece: Left Right Open Bow (Shoot the Hawk)
  • 3rd Piece: Separate Heaven and Earth
  • 4th Piece: Turn and Look Behind (5 Weaknesses and Seven Injuries)
  • 5th Piece: Sway the Head and Swing the Tail
  • 6th Piece: Two Hands Hold the Feet
  • 7th Piece: Punching with Angry Eyes
  • 8th Piece: Seven Bounces of the Heels and Hundred Illnesses Disappear

Learn a simple yet effective set of Medical Qigong exercises. Keep your body healthy and Qi (energy) circulating in just 10 to 20 minutes a day. A "brocade" is a shining and beautiful cloth—practicing these exercises regularly and correctly is as if you add a shining and beautiful life force to protect your body. The 8 Pieces of Brocade Qigong is accredited to Marshal Yue Fei for improving the health of his soldiers. These gentle exercises can be practiced any time of day, especially in the morning for more energy or at night for better sleep.

15-min Sitting Set Routine | 8 Pieces of Brocade Qigong

Focus: Relax and De-stress

  • 1st Piece: Close Eyes and Sit Still
  • 2nd Piece: Hands Hold Head
  • 3rd Piece: Knock and Beat the Jade Pillow
  • 4th Piece: Lightly Swing the Sky Post (Turn the Head Repeatedly)
  • 5th Piece: Push and Massage Kidney Shu BL-23 (Essence Door)
  • 6th Piece: Left and Right Windlass (Hands Turn Double Wheel)
  • 7th Piece: Lift, Press, and Hold the Feet
  • 8th Piece: Entire Sky Slow Transportation

Learn a simple yet effective set of Medical Qigong exercises. Keep your body healthy and Qi (energy) circulating in just 10 to 20 minutes a day. A "brocade" is a shining and beautiful cloth—practicing these exercises regularly and correctly is as if you add a shining and beautiful life force to protect your body. The 8 Pieces of Brocade Qigong is accredited to Marshal Yue Fei for improving the health of his soldiers. These gentle exercises can be practiced any time of day, especially in the morning for more energy or at night for better sleep.

Stress Relief with Tai Chi Qigong with Kathy Yang

Focus: Relax and Relieve Stress

Let your health shine with TCM Time! In celebration of TCM Time passing 100 subscribers, Kathy Yang teaches her first ever YouTube Live class on how to relieve stress with the soft and gentle movements of Tai Chi Qigong. Thank you to all participants!

Tai Chi Qigong combines both Tai Chi and Qigong training and is one of the best ways to relieve stress. Find your strength in the softness and roundness of Tai Chi. Discover the powerful posture and energy of the "Tai Chi Peng" to help you ward off stress.

Practice 10 simple exercises from the Tai Chi Qigong (Primary Set):

  1. The Qi is Sunk to the Dan Tian (Qì Chén Dān Tián) 氣沉丹田
  2. Expand the Chest to Clean the Body (Zhǎn Xiōng Jìng Shēn) 展胸淨身
  3. Pour the Qi into the Baihui (Bǎi Huì Guàn Qì) 百會貫氣
  4. Left and Right to Push the Mountains (Zuǒ Yòu Tuī Shān) 左右推山
  5. Settle the Wrists and Push the Palms (Zuò Wàn Tuī Zhǎng) 坐腕推掌
  6. Large Bear Swimming in the Water (Dà Xióng Yóu Shuǐ) 大熊游水
  7. Left and Right to Open the Mountain (Zuǒ Yòu Kāi Shān) 左右開山
  8. Eagle Attacks Its Prey (Lǎo Yīng Pū Shí) 老鷹撲食
  9. Lion Rotates the Ball (Shī Zi Gǔn Qiú) 獅子滾球
  10. White Crane Spreads Its Wings (Bái Hè Liàng Chì) 白鶴亮翅

Discover Traditional Chinese Medicine with Kathy Yang in her online courses in Medical Qigong and Tai Chi. For more info on online classes: https://tcmtime.com/

Resources: https://ymaa.com/publishing/bundle/tai-chi-qigong-bundle

Video Library

Study at your own pace. Catch up on missed classes. Review exercises and key points covered in class.

Featured Video

Stress Relief with Tai Chi Qigong
Relax & Relieve Stress

8 Pieces of Brocade Qigong
—Standing Set Routine

Strengthen Your
Immune System

8 Pieces of Brocade Qigong
—Sitting Set Routine

Relax and
De-stress

Chinese Medicine
Warm-up
Health & Healing
the Organs

White Crane Qigong
Warm-up
Opening the Waist,
Spine & Chest


To access recordings below, enter the password given at registration.

TCM Time Courses

August 2020

August 2020

TCM Time
8 Pieces of Brocade Medical Qigong
Course
Focus:
Qi Circulation

August 2020

TCM Time
5 Animal Sports Medical Qigong
Course
Focus:
Bear (Spleen Health)

August 2020

TCM Time
Tai Chi Sequence
—1st Part
Course
Focus:
Taiji Breathing (RAB)


July 2020

July 2020

TCM Time
8 Pieces of Brocade Medical Qigong
Course
Focus:
Sitting Set

July 2020

TCM Time
5 Animal Sports Medical Qigong
Course
Focus:
Deer (Kidney Health)

Tai Chi is well known for relaxing the body and mind which includes movements that align the body and circulate the Qi (energy) and blood. Learn the complete first part of the Yang-Style Tai Chi form.
July 2020

TCM Time
Tai Chi Sequence
—1st Part
Course
Focus:
Taiji Breathing (NAB)


June 2020

June 2020

TCM Time
8 Pieces of Brocade Medical Qigong
Course
Focus:
Standing Set

June 2020

TCM Time
5 Animal Sports Medical Qigong
Course
Focus:
Tiger (Liver Health)

June 2020

TCM Time
Tai Chi Sequence
—1st Part
Course
Focus:
Taiji Coiling


May 2020

May 2020

TCM Time
8 Pieces of Brocade Medical Qigong
Course
Focus:
Introduction

May 2020

TCM Time
5 Animal Sports Medical Qigong
Course
Focus:
Introduction

Tai Chi is well known for relaxing the body and mind which includes movements that align the body and circulate the Qi (energy) and blood. Learn the complete first part of the Yang-Style Tai Chi form.
May 2020

TCM Time
Tai Chi Sequence
—1st Part
Course
Focus:
Introduction


YMAA Boston Special Classes

July 2020

July 2020

YMAA Boston
4 Seasons Qigong & Food as Medicine
Classes
Focus:
Summer

(Heart Health)

July 2020

YMAA Boston
Tai Chi Sequence
—2nd Part
Classes

Focus:
Body
Structure


June 2020

June 2020

YMAA Boston
White Crane Qigong
Classes
Focus:
Chinese Medicine

& Lung Health

June 2020

YMAA Boston
Tai Chi
Classes
Focus:
Tai Chi with
Tai Chi Ball


May 2020

May 2020

YMAA Boston
White Crane Qigong
Classes
Focus:
Chinese Medicine

& Lung Health

May 2020

YMAA Boston
Tai Chi
Classes
Focus:
Tai Chi with
Tai Chi Ball


April 2020

April 2020

YMAA Boston
White Crane Qigong
Classes
Focus:
Chinese Medicine

& Lung Health

April 2020

YMAA Boston
Tai Chi
Classes
Focus:
Tai Chi with
Tai Chi Ball


March 2020

March 2020

YMAA Boston
White Crane Qigong
Classes
Focus:
Chinese Medicine

& Lung Health

March 2020

YMAA Boston
Tai Chi
Classes
Focus:
Tai Chi with
Tai Chi Ball

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