Spiraling Yin & Yang Qigong

Wudang Mountain

  • Begin by resting in wuji stance

  • Open by stepping out to the left

  • Stand with feet shoulder width apart

  • Place palms at dan tian or relaxed at your sides

  • Root feet deeply into the earth and open bai hui to the sky for three to nine breaths

  • Begin Form:

  • Palms face the sky and rise to level of the waist

  • Release outward to:

  • Embrace the Moon (small circle) then return the palms to the dan tian

  • Embrace the Sun (large circle) then palms return to the sides of the body

  • Palms face the sky and rise to level of the waist

  • Turning inward to:

  • Trace the belt channel with fingertips to the ming men point

  • Release the palms down to sides and

  • Embrace the Moon (small circle) then palms return to the sides of the body

  • Embrace the Sun (large circle) then palms return to the sides of the body

  • Lotus blooming from the pond: palms face the sky and rise to form a lotus flower (three to nine breaths with fingertips at level of the eyes)

  • Green Dragon ascends to open the Heavenly Gates: lotus flower continues upward and palms open to receive qi from Heavens.

  • Palms spiral and turn over to pour qi over the body/Springtime rain cleansing

  • Repeat palms turn up to receive qi from Heavens

  • Repeat palms spiral down to pour qi through body.

  • Dragon descends and returns to shore to wash the tail: Palms move down over the front of the body and insides of the legs, circling the feet and up the back of legs to Ming Men (Option to place palms over ming men for three to nine breaths)

  • Release palms down to sides of the body

  • Embrace the Moon (small circle) and return to the dan tian

  • Open the Palace Gate: Pivot body left in bow stance with right palm up, left palm down

  • Pivot body right in bow stance with left palm up, right palm down

  • Repeat Open The Palace Gate to left and right

  • Turn back to front feet shoulder width apart

  • Embrace the Sun (large circle)

  • Gather qi to lower dan tian; palms over dan tian for three to nine breaths

  • Palms nourish dan tian with small circles below the naval. Three to nine times each direction

  • Release palms to sides of the body

  • Close your practice by stepping left foot back to wuji

  • 2023 HeartMind T’ai Chi - Trace Konerko