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Tables of Contents for Taiji Qigong
Chapter/Section Title
Page #
Page Count
About the Author
7
2
How to Use this Book
9
2
PART ONE THE THEORY OF QI AND QIGONG
11
36
What is Qi?
12
21
Qi as a Universal Concept
12
2
Qi as 'Life Force'
14
2
Qi within Qigong
16
1
The Three Treasures
16
1
More about Jing (Essence)
17
2
Original Qi
19
1
The Gate of Vitality
20
1
More about Shen (Mind)
20
1
Enriching and Utilizing the Three Treasures through Qigong
21
1
Channels of Qi
22
1
The Primary Channels
23
3
Extraordinary Vessels
26
2
Dantian
28
3
Energy Points or 'Qi Vortices' Along the Qi Channels
31
2
Yin and Yang
33
7
What Does Qigong Really Mean?
40
4
External and Internal Elixir Categories
40
2
Passive and Active Methods
42
1
Qigong Categories According to One's Aspirations
43
1
Where Does 18-Stance Taiji Qigong Fit In?
43
1
The Small Circulation
44
3
PART TWO GENERAL PRINCIPLES OF QIGONG PRACTICE
47
38
How Much Should You Practise?
47
1
Optimum Conditions for Practise
48
3
Time of Day to Practise
48
1
Which Direction to Face
48
1
Where to Practise
49
1
What to Wear
49
1
Menstruation and Pregnancy
50
1
Other Considerations
50
1
Correct Posture and Stance to Begin
51
5
Refining Your Stance
56
3
Breathing Methods
59
23
Natural Breathing
60
1
Normal Abdominal Breathing
61
2
Reverse Abdominal Breathing
63
2
Timing the Breath
65
3
Should I Keep My Mouth Open or Closed as I Exhale?
68
1
Integrating the Vertical and Horizontal 'Bows' With the Breath
69
2
A Note about Mental Focus
71
3
A Note about Internal Effects
74
3
A Note about Benefits
77
3
A Note about Motivation
80
1
Possible Side-effects
80
2
The Concept of Distorted Qi
82
3
PART THREE THE 18 MOVEMENTS OF TAIJI QIGONG
85
88
Beginning (..Movement)
89
6
Opening the Chest
95
4
Painting a Rainbow
99
6
Separating the Clouds
105
4
Arm Rolling (..in Fixed Stance)
109
4
Rowing a Boat (..in the Middle of a Lake)
113
6
Lifting the Ball
119
6
(Turning to..) Gaze at the Moon
125
4
(Turning Waist and..) Pushing Palm
129
4
Hands in Cloud (..in Horse Stance)
133
4
Scooping the Sea (..and Viewing the Sky)
137
6
Pushing Waves
143
4
Flying Dove (..Spreads its Wings)
147
4
Charging Fists (..with Outstretched Arms)
151
4
Flying Wild Goose
155
6
Spinning Wheel
161
4
Bouncing a Ball (..while Stepping)
165
4
Calming Qi
169
4
Summary of Exercises
173
12
Quick Reference Chart
185
4
Index
189