History
Qigong, Chi Kung, or Chi Gung (simplified Chinese: 气功; traditional Chinese: 氣功 literally: “Life Energy Cultivation”) is a practice of aligning body, breath, and mind for health, meditation, and martial arts training. With roots in Chinese medicine, philosophy, and martial arts, qigong is traditionally viewed as a practice to cultivate and balance Qi (chi) or what has been translated as “life energy”.
According to Taoist, Buddhist, and Confucian philosophy, respectively, qigong allows access to higher realms of awareness, awakens one’s “true nature”, and helps develop human potential.
Qigong practice typically involves moving meditation, coordinating slow flowing movement, deep rhythmic breathing, and calm meditative state of mind. Qigong is now practiced throughout China and worldwide for recreation, exercise and relaxation, preventive medicine and self-healing, complementary and alternative medicine, meditation and self-cultivation, and training for martial arts.
Over the centuries, a diverse spectrum of qigong forms developed in different segments of Chinese society. Traditionally, qigong training has been esoteric and secretive, with knowledge passed from adept master to student in lineages that maintain their own unique interpretations and methods. Although the practice of qigong was prohibited during the Cultural Revolution of the 1960s; it was once again allowed after 1976; and disparate approaches were merged and popularized, with emphasis shifted away from traditional philosophy, spiritual attainment, and folklore, and increasingly to health benefits, traditional medicine and martial arts applications, and a scientific perspective. Since a 1999 crackdown, practice of qigong in China has been restricted. Over the same period, interest in Qigong has spread, with millions of practitioners worldwide.
Qi (or chi 氣 ) is often translated as life energy, referring to energy circulating through the body; though a more general definition is universal energy, including heat, light, and electromagnetic energy; and definitions often involve breath, air, gas, or relationship between matter, energy, and spirit. Qi is the central underlying principle in traditional Chinese medicine and martial arts. Gong (or Kung 功) is often translated as cultivation or work. Definitions include practice, skill, mastery, merit, achievement, service, result, or accomplishment, and are often used to mean Gong Fu (Kung Fu) in the traditional sense of achievement through great effort. The two words are combined to describe systems to cultivate and balance life energy, especially for health.
Although the term Qigong (氣功) has been traced back to Taoist literature of the early Tang Dynasty (618-907 AD), the term qigong as currently used was promoted in the late 1940s through the 1950s to refer to a broad range of Chinese self-cultivation exercises, and to emphasize health and scientific approaches, while de-emphasizing spiritual practices, mysticism, and elite lineages.
History and origins
With roots in ancient Chinese culture dating back more than 4,000 years, a wide variety of qigong forms have developed within different segments of Chinese society: In traditional Chinese medicine for preventive and curative functions, in Confucianism to promote longevity and improve moral character, in Taoism and Buddhism as part of meditative practice, and in Chinese martial arts to enhance fighting abilities. Contemporary qigong blends diverse and sometimes disparate traditions, in particular the Taoist meditative practice of “internal alchemy” (Neidan: 內丹术), the ancient meditative practices of “circulating Qi” (Xing Qi: 行氣) and “standing meditation” (Zhan Zhuang: 站桩), and the slow gymnastic breathing exercise of “guiding and pulling” (Dao Yin: 導引). Traditionally, knowledge about qigong was passed from adept master to student in elite unbroken lineages, typically with secretive and esoteric traditions of training and oral transmission, and with an emphasis on meditative practice by scholars and gymnastic or dynamic practice by the working masses.
Starting in the late 1940s and the 1950s, the mainland Chinese government tried to integrate disparate qigong approaches into one coherent system, with the intention of establishing a firm scientific basis for Qigong practice. In 1949, Liu Guizhen established the name “Qigong” to refer to the system of life preserving practices that he and his associates developed based on Dao yin and other philosophical traditions. This attempt is considered by some sinologists as the start of the modern or scientific interpretation of qigong.
During the Great Leap Forward (1958–1963) and the Cultural Revolution (1966–1976), qigong, along with other traditional Chinese medicine, was under tight control with limited access among the general public, but was encouraged in state-run rehabilitation centers and spread to universities and hospitals. After the Cultural Revolution, qigong, along with T’ai chi, was popularized as daily morning exercise practiced “en masse” throughout China.
Today, millions of people around the world practice qigong and believe in the benefits of qigong to varying degrees. Similar to its historical origin, those interested in qigong come from diverse backgrounds and practice it for different reasons, including for recreation, exercise, relaxation, preventive medicine, self-healing, complementary and alternative medicine, self-cultivation, meditation, spirituality, and martial arts training.
Over a long period of time in China, Qigong developed mainly into:
Three Great Qigong Schools or Traditions
– Taoist Qigong
Provides a way to become a Hsien or Immortal, to achieve longevity and spiritual enlightenment, as well as a closer connection to the natural world.
– Confucian Qigong
Provides a means to become a Junzi (君子 literally “man of noble character”, or good citizen) through awareness of morality.
– Buddhist Qigong
Buddhist Qigong with its meditative practices is part of a spiritual path that leads to spiritual enlightenment or Buddhahood.
Each school developed its own theories and characteristics. Of these three schools four main categories developed.
Four Main Qigong Branches
– Scholar Qigong
Focuses on Maintenance, along with a balanced diet, and wholesome lifestyle
– Chinese Medical Qigong
To treat specific diseases and illnesses
– Martial Arts Qigong
As a way to increase physical power, endurance and conditioning
– Spiritual Qigong
As a means to tame the mind and reach enlightenment
All of these Qigong traditions include practices intended to cultivate, replenish and balance Qi.
Practices, forms, and techniques
Practices
Qigong comprises a diverse set of practices that coordinate body (調身), breath (調息), and mind (調心) rooted in Chinese philosophy. Practices include moving and still meditation, massage, chanting, sound meditation, and non-contact treatments, performed in a broad array of body postures. Qigong is commonly classified into two foundational categories:
1) Dynamic or active qigong (dong gong), with slow flowing movement, and
2) Meditative or passive qigong (Jing gong), with still positions and inner movement of the breath.
From a therapeutic perspective, gigong can be classified into two systems:
1) Internal qigong, which focuses on self-care and self-cultivation, and
2) External qigong, which involves treatment by a therapist who directs or transmits qi. As moving meditation, qigong practice typically coordinates slow stylized movement, deep diaphragmatic breathing, and calm mental focus, with visualization of guiding qi through the body. While implementation details vary, generally Qigong forms can be characterized as a mix of four types of practice: dynamic, static, meditative, and activities requiring external aids.
– Dynamic practice
Involves fluid movement, usually carefully choreographed, coordinated with breath and awareness. Examples include the slow stylized movements of T’ai chi ch’uan, Baguazhang, and Xing yi. Other examples include graceful movement that mimics the motion of animals in Five Animals (Wu Qin Xi qigong), White Crane, and Wild Goose (Dayan) Qigong. As a form of gentle exercise, qigong is composed of movements that are typically repeated, strengthening and stretching the body, increasing fluid movement (blood, synovial, and lymph), enhancing balance and proprioception, and improving the awareness of how the body moves through space.
– Static practice
Involves holding postures for sustained periods of time. In some cases this bears resemblance to the practice of Yoga and its continuation in the Buddhist tradition. For example Yi Quan, a Chinese martial art derived from Xing yi quan, emphasizes static stance training. In another example, the healing form Eight Pieces of Brocade (Ba Duan Jin qigong) is based on a series of static postures.
– Meditative practice
Utilizes breath awareness, visualization, mantra, chanting, sound, and focus on philosophical concepts such as qi circulation, aesthetics, or moral values. In traditional Chinese medicine and Daoist practice, the meditative focus is commonly on cultivating qi in dantian energy centers and balancing qi flow in meridian and other pathways. In various Buddhist traditions, the aim is to still the mind, either through outward focus, for example on a place, or through inward focus on the breath, a mantra, a koan, emptiness, or the idea of the eternal. In the Confucius scholar tradition, meditation is focused on humanity and virtue, with the aim of self-enlightenment.
– Use of external agents
Many systems of Qigong practice include the use of external agents such as ingestion of herbs, massage, physical manipulation, or interaction with other living organisms. For example, specialized food and drinks are used in some medical and Taoist forms, whereas massage and body manipulation are sometimes used in martial arts forms. In some medical systems a Qigong master uses non-contact treatment, purportedly guiding Qi through his or her own body into the body of another person.
Forms
There are numerous qigong forms. 75 ancient forms that can be found in ancient literature and also 56 common or contemporary forms have been described in a Qigong compendium. The list is by no means exhaustive. Many contemporary forms were developed by people who had recovered from their illness after Qigong practice.
In 2003, the Chinese Health Qigong Association officially recognized four health qigong forms
Muscle-Tendon Change Classic (Yì Jīn Jīng: 易筋经).
Five Animals (Wu Qin Xi: 五禽戲).
Six Healing Sounds (Liu Zi Jue: 六字訣).
Eight Pieces of Brocade (Ba Duan Jin: 八段錦).
Then in 2010, it officially recognized five additional health Qigong forms:
Tai Chi Yang Sheng Zhang (太极养生杖): a tai chi form from the stick tradition.
Shi Er Duan Jin (十二段锦): seated exercises to strengthen the neck, shoulders, waist, and legs.
Daoyin Yang Sheng Gong Shi Er Fa (导引养生功十二法): 12 routines from Daoyin tradition of guiding and pulling qi.
Mawangdui Daoyin (马王堆导引术): guiding qi along the meridians with synchronous movement and awareness.
Da Wu (大舞): choreographed exercises to lubricate joints and guide qi.
Other commonly practiced Qigong styles and forms include such:
Soaring Crane Qigong, Wisdom Healing Qigong, Pan Gu Mystical Qigong, Wild Goose (Dayan) Qigong, Dragon and Tiger Qigong, Primordial Qigong (Wu Ji Gong), etc…
Techniques
Whether practiced from the perspective of exercise, health, philosophy, or martial arts training, several main principles are characteristic to the practice of Qigong:
Intentional movement: careful, flowing balanced style
Rhythmic breathing: slow, deep, coordinated with fluid movement
Awareness: calm, focused meditative state
Visualization: of qi flow, philosophical tenets, and aesthetics
Chanting/Sound: use of sound as a focal point
Additional principles:
Softness: soft gaze, expressionless face
Solid Stance: firm footing, erect spine
Relaxation: relaxed muscles, slightly bent joints
Balance and Counterbalance: motion over the center of gravity
Advanced goals:
Equanimity: more fluid, more relaxed
Tranquility: empty mind, high awareness
Stillness: smaller and smaller movements, eventually to complete stillness
The most advanced practice is generally considered to be with little or no motion.
Traditional and classical theory
Chinese Medical Qigong
The theories of ancient Chinese Medical Qigong include the Yin-Yang and Five Elements Theory, Essence–Qi–Spirit Theory (Jing-Qi-Shen), Zang-Xiang Theory, and Meridians and Qi-Blood Theory, which have been synthesized as part of Traditional Chinese Medicine (TCM). TCM focuses on tracing and correcting underlying disharmony, in terms of deficiency and excess, using the complementary and opposing forces of Yin and Yang (陰陽), to create a balanced flow of Qi. Qi is believed to be cultivated and stored in three main dantian energy centers and to travel through the body along twelve main meridians (Jīng Luò: 經絡), with numerous smaller branches and tributaries. The main meridians correspond to twelve main organs (Zàng Fǔ: 臟腑). Qi is balanced in terms of yin and yang in the context of the traditional system of Five Elements (Wu Xing: 五行). A person is believed to become ill or die when qi becomes diminished or unbalanced. Health is believed to be returned by rebuilding qi, eliminating qi blockages, and correcting qi imbalances. These TCM concepts do not translate readily to modern science and medicine.
Contemporary views
In contemporary China, the emphasis of Qigong practice has shifted away from traditional philosophy, spiritual attainment, and folklore, and increasingly to health benefits, traditional medicine and martial arts applications, and a scientific perspective. Qigong is now practiced by millions worldwide, primarily for its health benefits, though many practitioners have also adopted traditional philosophical, medical, or martial arts perspectives, and even use the long history of qigong as evidence of its effectiveness.
Health applications
Recreation and popular use
People practice qigong for many different reasons, including for recreation, exercise and relaxation, preventive medicine and self-healing, meditation and self-cultivation, and training for martial arts. In recent years a large number of books and videos have been published that focus primarily on qigong as exercise and associated health benefits. Practitioners range from athletes to the physically challenged. Because it is low impact and can be done lying, sitting, or standing, qigong is accessible for disabled persons, seniors, and people recovering from injuries.
Therapeutic use
In China, where it is considered a “standard medical technique”, qigong is commonly prescribed to treat a wide variety of conditions, and clinical applications include hypertension, coronary artery disease, peptic ulcers, chronic liver diseases, diabetes mellitus, obesity, menopause syndrome, chronic fatigue syndrome, insomnia, tumors and cancer, lower back and leg pain, cervical spondylosis, and myopia. Outside China qigong is used in integrative medicine to complement or supplement accepted medical treatments, including for relaxation, fitness, rehabilitation, and treatment of specific conditions.
Meditation and self-cultivation applications
Qigong is practiced for meditation and self-cultivation as part of various philosophical and spiritual traditions. As meditation, qigong is a means to still the mind and enter a state of consciousness that brings serenity, clarity, and bliss. Many practitioners find qigong, with its gentle focused movement, to be more accessible than seated meditation.
Qigong for self-cultivation can be classified in terms of traditional Chinese philosophy: Taoist, Buddhist, and Confucian.
Martial arts applications
The practice of qigong is an important component in both internal and external style Chinese martial arts. Focus on qi is considered to be a source of power as well as the foundation of the internal style of martial arts (Neijia). T’ai chi ch’uan, Xing yi, and Baguazhang are representative of the types of Chinese martial arts that rely on the concept of qi as the foundation. Extraordinary feats of martial arts prowess, such as the ability to withstand heavy strikes (Iron Shirt: 鐵衫) and the ability to break hard objects (Iron Palm: 铁掌) are abilities attributed to qigong training.
T’ai chi ch’uan and qigong
T’ai chi ch’uan (Taijiquan) is a widely practiced Chinese internal martial style based on the theory of Taiji (“grand ultimate”), closely associated with qigong, and typically involving more complex choreographed movement coordinated with breath, done slowly for health and training, or quickly for self-defense. Many scholars consider T’ai chi ch’uan to be a type of qigong, traced back to an origin in the 17th century. In modern practice, qigong typically focuses more on health and meditation rather than martial applications, and plays an important role in training for T’ai chi ch’uan, in particular used to build strength, develop breath control, and increase vitality (“life energy”).
Qigong Curriculum
At the Shan Wu Kung Fu School, our Qigong Curriculum will focus mainly on two of the four major Qigong branches, namely:
– The Scholar Qigong (focusing on Health Maintenance, in conjunction with a balanced diet, to maintain a wholesome lifestyle).
– The Medical Qigong (addressing specific Internal Health Imbalances, as well as External Injuries).
Both systems will be presented in two phases, with each one including both theoretical instructions as well as physical practices of forms and exercises.
Phase One
In this primary phase, Specific forms and exercises will be first introduced and taught through week-end seminars. Such forms include but are not limited to:
– Muscle-Tendon Change Classic (Yì Jīn Jīng: 易筋经).
– Five Animals (Wu Qin Xi: 五禽戲).
– Six Healing Sounds (Liu Zi Jue: 六字訣).
– Eight Pieces of Brocade (Ba Duan Jin: 八段錦).
Phase Two
This secondary phase will consist of ongoing classes where students will deepen their understanding and practice of all the major forms and exercises learned in phase one.