Qi Gong Level II

Preface

It has now been five years since Bassel Youssef (then – coordinator of group fitness at the Stanley YMCA) invited me to teach Qi Gong at the Y. In fact, now I teach three Qi Gong, one meditation, and two Tai Chi classes at two Ys. One of the Qi Gong classes is a second – level class. I also teach Qi Gong at Concordia.
I made this system by collating several of the disciplines I know (special parts of them) into a series of exercises that is accessible, effective, and non – burdensome for western people. Therefore it is a collation, not a pure creation. Nevertheless, it is not a random collection. I organized the sequence. I eliminated all the field exercises, and retained the points and lines exercises ( with the exception of the last exercise – ‘zham zhuang’ of tai chi). I slowly expanded the ‘warm-up’ into a significant feature. I added focus on postural and gravity discipline, permitting an effective entrance into reversed breathing. I added points, expanding the focus within the exercises. And I modified the breathing, to permit a deeper and better exercise of the breath and a deeper retention of energy. This effort proceeded over a period of years, and has produced not just second level of this system, but a third and a fourth level. The third level is about yin and yang, and the fourth level is about deeper energy work. This effort has produced a viable and accessible Qi Gong system.
Most Qi Gong systems are less accessible than this one. Each level has been planned as a stand – alone discipline, but all of which dove – tail easily together. There are only minor differences in the exercises, from level to level. What does change significantly is the approach. The first level seems mostly like gentle exercises, with a modest breathing effort included. The practitioner is almost tricked into doing Qi Gong. Yet significant calming, toning, and strengthening effects are reported. And the system easily fits into the fitness – center environment that now dominates the fitness industry.
The second level is dominated by breathing discipline, and in order to exploit this characteristic effectively, a modest amount of study is involved. This book is devoted to providing that information.

Introduction

Second – level Qi Gong, of the Five Small Methods System, is the natural offspring of the Four Small Methods System. The warm – up has been expanded into a modest version of ‘chi self – message’ which functions to open the body with no risk. One exercise has been eliminated and replaced with two others. The emphasis on balance has been heightened, and the role of the Tan-tien (the energy reserve) has been introduced.
Some students don’t like reversed breathing (it requires some effort, and displaces some of us from our comfort – zone). But they still like combining the breath with the movements. This is an acceptable option. But whether or not the reversed breathing is used, a much greater attention on the balance is required. If this isn’t followed, the skeleton simply functions in a jammed – up way, and the breathing apparatus will be low-functioning.
Even beginning Qi Gong students are comfortable with the second level of this system. The pressures and requirements aren’t great. Nevertheless, more adjustment is involved. Slowly, it will become apparent that even though this system has all the characteristics of an exercise, some artistry is involved. The second level is about learning this art.