Chen Style Tai Chi Cultivating Internal Energy Method

by Master Cheng Jincai

Chen Style Tai Chi Cultivating Internal Energy Method promotes proper body posture, control of breathing, mental concentration and rhythmic body movement so that the internal and external elements affecting the body are harmonized. Practicing Chen Style Tai Chi Cultivating Internal Energy Method calms your mind, coordinates your body movements, and results in greater physical energy. Regular practice will strengthen the immune system and increase personal wellness. The human body and the natural environment should be considered as a whole. There is a close relationship between the human body and the whole universe. As there is a close relationship between the human body and the natural environment, there are also relationships between the bodys internal organs as they react and respond to each other. The focus of Chen Style Tai Chi Cultivating Internal Energy Method is to teach the mental coordination required raise consciousness to a level where breathing and body movement are coordinated as one. Breathing exercises are performed by breathing in through the nose and exhaling through the mouth. The fresh air is drawn into the life gate and as the fresh air descends to the Dan Tien, it brings the essence in the air to nutrify the center of the body. Through exhaling from the center of the body through the mouth, the turbidity and byproducts are removed from the body and the result is improved health and wellness. Regular practice is the core of this exercise. Chen Style Tai Chi Cultivating Internal Energy Method has eleven training methods. Each exercise can be practiced individually or they may be

practiced in combinations. Combining training methods can be directed toward achieving both action and tranquility as well as focusing on internal and external aspects. Focusing on the internal aspects of the exercises will boost your energy while the external aspects will improve your physical strength. Chen Style Tai Chi Cultivating Internal Energy Method is one of the best ways to balance our nervous system. It utilizes specific methods to collect, accumulate, smooth, solidify, and exercise the Qi that are derived from Chen Style Taichi through combining the elements of mental concentration, physical movement and deep breathing. Chen Style Tai Chi Cultivating Internal Energy Method acts on the body in four ways:

1. Balancing Yin and Yang

Chinese Medicine teaches that the body relies on the dynamic balance of Yin and Yang. These two opposing forces drive the functioning of the tissues and organs. Yin is best described as static and at rest while Yang can be described dynamic and active. When the opposing forces of Yin and Yang are balanced in the tissues, organs, and blood, the body will be resistant to disease and will stay healthy. One of the most important ways to maintain the balance of Yin and Yang is to take charge of mental activities and learn to relax the mind. Calming the mind is necessary to alleviate pressure, stress and related mental disorders. Internal Energy Cultivating Method teaches methods to relax the mind and diminish pressure and stress. 2. Harmonizing Qi and Blood Qi and blood are closely related. Qi is carried throughout the body by the blood and at the same time, the quality of the blood is controlled by Qi. Blood provides the nutrients for Qi. A deficiency of either blood or Qi will result in disorders.

Qi has five functions: promoting, warming, defensive, checking, and transforming. Qi is one of the important substances in maintaining the bodys vital functions. In Qi-Kong and Taichi, the first step is to learn to cultivate Qi. Once Qi has been acquired, Qi can be generated at will and refined by practicing regularly. 3. Promoting Circulation in the Meridians and Collaterals The meridians and collaterals are the pathways of Qi and blood. They form a complete system to circulate Qi and blood to the whole body. Where there is poor circulation of the Qi, because of stagnation or obstructions, the vital activities of tissues and organs will be adversely effected. The result of poor circulation will be physical disorders. Qi promotes the circulation of blood in the meridians and collaterals. When practicing Internal Energy Cultivating Method you will be aware of an increase in blood circulation and in the vital activities of the body as evidenced by an increase in vigor. 4. Formation of Essential Qi Qi is the fundamental and essential element in maintaining vital activities of the human body. There are three classifications of Qi. The first and most important of all is the Yuanqi, or zhenqi, this is the primary Qi. Yuanqi is stored in the kidney and its main function is to promote normal growth and development. The second Qi is Yinqi also known as nutrient Qi. Yinqi is derived from food essence and the main function of Yinqi is to provide nourishment to the whole body. The third type of Qi is Zongqi or clear Qi. Zongqi is inhaled by the lung from nature and is stored in the chest in a place the Chinese call Tan-Zhong. Zongqi promotes the lungs function of controlling respiration. Zhongqi also fills the heart channel to promote and adjust the circulation of Qi and the blood. Zhongqi is closely related to body warmth, vision, and the strength of the pulse. By practicing Cultivating Internal Energy Method, all three kinds of Qi will be strengthened and they will improve the functioning of all parts of the body. When all three types of Qi are developed, the body will have reached its optimal functional condition and remain healthy for a long life.

Requirements for Practicing Chen Style Tai Chi Cultivating Internal Energy Method 1. Concentrate and Relax The first step is to relax. Relax the mind and the muscles. Both the interior and exterior of the body need to be relaxed. Clear the mind and concentrate so that the maximum benefit can be obtained. 2. Coordinate Movement and Breathing When practicing Internal Energy Cultivating Method, the first step is to learn the details of each movement. Precise movement and proper breathing are the objectives of the exercise. There are different kinds of breathing techniques such as continuous, long, light, deep inhale and exhale. Breathing in through the nose and breathing out through the mouth. Do not breath too quickly or too strong and do not hold the breath. The length of the breath depends on the speed of the movement. 3. Time and Clothing Wear loose clothing. Do not eat too much or drink alcohol before practicing. If time allows, it is recommended that each method should be practiced for 5-10 minutes as a goal but shorter time periods will also yield good results. People with health concerns should consult their doctor and adjust the time and intensity based on their health.

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Chen Style Tai Chi Cultivating Internal Energy Method

The Chen Style Tai Chi Cultivating Internal Energy Method comprises eleven practices or breathing exercises. Throughout all these exercises, stand up straight, your head centered over your spine, your shoulders relaxed and centered over your hips, and your knees slightly flexed. Your weight should be evenly distributed across your feet, not too much on your toes, not too much on your heels.

The Methods Method 1: Wuji Stance Chi Guiding Method The first method is the Wuji Stance Chi Guiding Method. It is also the first movement of Tai Chi Chuan. To begin, raise the left foot and move it sideways to the width of the shoulder. Slightly bend your knees and distribute your body weight evenly. You should feel balanced over your feet. Relax your arms and shoulders. Clear your mind and relax your body. Inhale gently through your nose and raise both hands slightly higher than your shoulders, leading with your wrists. When you breathe in, use your diaphragm so your stomach moves, not your chest and shoulders. Now exhale slowly through your mouth, keeping your face relaxed, and

press down slowly with the heel of your palms. Press all the way down, until you relax your fingers at the side of your hips. Feel the Qi, or breath, descend to the Dan-Tian, which is your center, located approximately behind your navel. With hands at your sides, the first movement is now complete. The Wuji Stance Chi Guiding Method expels carbon dioxide from the body and replenishes energy that the brain and muscles consume. It improves circulation and benefits those who suffer from insomnia, high blood pressure or other cardiac diseases. Adjust the time and intensity for your own comfort. It is recommended to practice each method at least 5 minutes before going on to the next method. Or, you may find it beneficial to practice one method for 20-30 minutes. Method 2: Sun Moon Chi Collecting Method Keep your feet shoulder width apart as in the first method. Push both hands, palms leading, out in front of you while inhaling through your nose. Continue to inhale as your spread your arms to each side with your fingers spreading out. As both hands are fully extended to the sides, hold your breath while grasping with both hands and pulling downward toward the sides of your hips. Now exhale through your mouth and relax the fingers. The movement is now complete and may be repeated.

Practicing this method frequently may help prevent frozen shoulder, liver diseases and arthritis. It will strengthen the body, increase flexibility and prevent osteoporosis. When practicing this method, pay attention to inhalation to ensure that it is slow and smooth. Method 3: Rejuvenating Chi Grabbing Method Relax the whole body while standing with feet shoulder width apart. Leading with your hands, slowly inhale through your nose and flex your
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trunk forward as you reach toward the floor. Bend forward only as far as your flexibility allows. Pretend you are picking up an object from the floor; hold your breath as you return slowly to an upright position. When the body is upright, bring the elbows close in to the sides of the body and exhale slowly and deeply through your mouth. Be cautious about the pace of the motion during this exercise. Slow movement is preferred. Follow the breathing instructions exactly as correct breathing helps to prevent back strain. Practicing this method will promote Qi movement in meridians, and increase cardiopulmonary function. It is very effective in preventing kidney problems, lower back pain, tinnitus, weariness, and cold feet or hands. Method 4: Circulating Cosmic Orbit Chi Gathering Method First, inhale though your nose, stretch both hands forward all the way until you are bending forward at the hips. The palms should be facing each other. Then, holding your breath, bring your hands in toward your abdomen. As the hands touch the abdomen, press down and exhale slowly and deeply through your mouth. Make sure all the movements are slow. Only bend forward as far as you feel comfortable. This method can increase blood circulation and cardiopulmonary function. The deep breathing will calm and soothe the mind. It will help prevent insomnia, asthma, cardiopulmonary disease and allergies. Method 5: Developing Wisdom Chi Receiving Method With your feet shoulder-width apart, inhale slowly as your raise your arms to the sides and up above your head until your palms touch, fingers extended. Hold your breath while you bring your palms down to the side of your cheeks, then exhale slowly as you press your palms straight out in front of you until your elbows are straight. Keep the force in the heel of your palm, relax your elbows and shoulders and keep your upper body
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straight. Next, inhale as you grasp downward with fingers spread out and forceful, until you reach your hips. Now exhale slowly and relax your fingers. The movement is now complete. Practicing the Developing Wisdom Chi Receiving Method can help relieve mental stress, clear the mind, and improve circulation in the brain. According to recent research, the aging process starts in the brain. When a person is in meditation, the brain enters into a recharging process by better utilizing oxygen in the brain. The coordination and function of the central nervous system improves and stress is reduced. Method 6: Yin Yang Balancing Chi Mobilizing Method Using the lumbar as the pivot point, start with the left side. As you rotate your body to the left, inhale through your nose and raise your arms on the sides of your body with the palms up. Stretch them out, reaching as far as you can, then, hold your breath while you drop your left elbow and bring your palm in next to your chest, turning at the waist back toward the front. Exhale through your mouth as you push forward with your left hand and pull the right hand, palm up, in toward your waist. Begin the second part of the movement by rotating to the right. Inhale as you raise your arms up on the sides of your body with palms up. Stretch them out, then hold your breath while you drop your right elbow and bring your palm in next to your chest, turning at the waist back toward the front. Slowly exhale as you push forward with your right hand and pull the left hand in toward your abdomen. Balancing exercises will help the body adjust to a balanced state. It will replenish consumed energy and help to maintain good health. Method 7: Tendon Lengthening Marrow Washing Chi Soothing Method Interlock your fingers, exhale slowly and push your palms vertically toward the sky until your elbows are nearly straight. Lean your head back
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and look toward the sky. After youve stretched both arms completely, hold your breath and move your hands down until the elbows are fully extended. Inhale and start bending forward beginning with your neck and rolling down one vertebra at a time until the hands are as close to the floor as your flexibility allows. When your limit is reached, exhale deeply through your mouth. After complete exhalation, inhale and slowly roll up one vertebra at a time until you return to the beginning position, standing straight with the hands level with the abdomen. The fingers remain interlocked throughout this exercise. Practicing this method can strengthen the musculoskeletal system, balance yin and yang, and promote hormone secretion. The kidneys Qi is replenished, which slows the aging process and prevents illness. For people who suffer back pain, foot soreness or kidney problems, this method is the best choice. Method 8: Rotating Dan Tian Chi Condensing Method Place your left hand on your stomach and your right hand on top of your left. Using your navel as the center, move your hands in a circular motion. Inhale while you move your hands up on the left side and across under your chest. Exhale as you continue to move your hands down on the right side and across your lower abdomen. As the motion continues, slightly turn the body to the left. Repeat the movement slowly and coordinate with the breathing. Repeat until youve completed 36 circles. Then, reverse the circle with the right hand on your stomach and your left hand on top. Turn your body to the right. Repeat until youve completed 24 circles. This method increases Qi circulation by physical movement and promotes internal rotation of the Dan-Tien. It helps to prevent illness, especially for stomach ulcers, diarrhea, constipation or impotence. Method 9: Storing Energy Standing Method

Standing methods have been one of the most important basic trainings in martial arts since ancient times. Practicing the standing method frequently will be very effective in promoting kung fu and health. There are specific requirements for the mind, breathing and posture. Clear the mind and concentrate on the Dan-Tian, your center. Inhale lightly through your nose using your diaphragm, or your abdomen. Exhale deeply through your mouth, with your facial muscles relaxed. Separate the feet to about shoulder width. Relax the whole body. Slightly bend both knees with you body weight evenly distributed. Relax the chest and tighten the abdomen. Settle your hips slightly so that your lower spine is straight. Relax your shoulders. Hold your hands in front of you, elbows bent and wrists flexed. Slightly close your eyes and mouth and relax the muscles in your face. Hold this stance for at least 5 minutes while you breathe in and out slowly. Holding longer will generate better results. This method can relieve illness caused by stress, especially cardiac disease, high blood pressure, anemia, allergies, arthritis and insomnia. It also can balance hormones, lower cholesterol and prevent osteoporosis. Method 10: Three Hearts Together Method This method should be practiced after the standing method and with the same stance and posture. No movement is required. Men should place their left hands on their navels, right hand on top of left. Women should place their right hands on their navels, left hand on top of right. Both palms and the navel combine as one and will generate enormous energy and Qi. Through practicing this method, the Qi will be distributed to the whole body, will stimulate bodily functions and nourish all organs and meridians. This method can be practiced individually, as well as with the other methods demonstrated earlier. It will help to strengthen kidney and liver

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functions and is helpful for stomach disease, diarrhea, constipation, impotence and prostate problems. Method 11: Back to the Source of Universal Life Method This method is the ending movement. With feet together, extend both arms out and up while inhaling. Then press down while exhaling. Repeat three times with the whole body relaxed. This step can also be practiced individually. Repeat with slow movements and coordinated breathing.

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