Iron Shirt Chi Gong

Preparation exercises

Sit-ups: Slow sit-ups with back straight. May use the wall for practice. Stand with feet two inches away from the wall and sit without touching the wall.
Rider position: Place feet parallel, approximately shoulder width, knees slightly bent, back straight. Stand well balanced, feeling the foot touching the floor equally with all points.
Closing the muscles of the anus: It pulls the energy from the earth and closes the lower gates, keeping the energy circulating in the body.
Inner smile: From the solar plexus, feel yourself smile without changing the face expression

 

Postures:
Stretching
Rider position
Sit ups, end with meditation in crouching position
Warrior stretch
Golden Turtle and Water Bull set.
Metallic bridge over the river of infinity posture

Arm rotation set
Body rotation set
Relax sitting with inner smile meditation
Rabbit motion exercise
Crane motion exercise
Warrior hugging the tree of life posture
Leg throwing exercise
Lying on the stomack meditation

Bear motion exercise
Dragon motion exercise
Warrior holding the golden vase (Yang, Yin and reverse)
Windmill motion exercise
Splitting the reality motion exercise
Two dragons entering the sea motion exercise
Bodhisatva on the lotus posture
Energy ball meditation
Breathing exercise

Gathering Celestial and Earthly Energy body awareness set.

 

COILING SILK CHI GONG

1. Head turning
2. Rotate torso with head
3. Rotate each shoulder, both shoulders, alternate shoulders
4. Rotate hips horizontally, vertically
5. Double arm curl (Shifting stance)
6. Snake coil, one arm, two arms (Horse stance)
7. Offering fruit (Shifting stance)
8. Receiving fruit (Shifting stance)
9. Grasp Chi (Shifting stance)
10. Reach for Chi and spread it (Horse stance)
11. Punch coil (Shifting stance)
12. Wiping the bowl (Shifting stance)