Instructions for level two: body and mind form (xing shen zhuang)
Place feet together
Body centred and upright
Arms hanging down naturally
Look straight forward
Focus on a small void point on the horizon
Draw the vision back
Close the eyes gently
Head in the sky, feet in the earth
Body relaxed, mind expands out
Be respectful, quiet inside
The mind clear, appearance humble
Mind still
The mind expands out to the vast void
Illuminate deep inside
The whole body harmonised with qi
Turn arms, raise palms, press down
Push forward, pull back
Relax wrists, turn palms
Holding qi, lift up to Duqi level, mirror Duqi
Turn palms down, open out, to the sides
Continue to the back, mirror Mingmen
Raise hands up, press Dabao, send qi into the chest
Push hands forward, at shoulder width and height
Mirror Yintang, send qi into the head
Arms expand out, into a line
Turn palms down, then up
Lift qi up in an arc, to above the head
Close palms, stretch up gently
Lower hands, past the head, to in front of the chest, into Heshi hands
Open and lower hands along the ribs, place hands on the waist
- Crane head and dragon head, qi surging up to the sky (He Shou Long Tou Qi Chong Tian)
Forward crane head
Tuck chin in, head back, chin up, forward, downward, inward, along the chest, pull neck up, head back……
Backward crane head
Chin down along the chest, forward, upward, head back, lift up from Baihui, chin back, chin down along the chest….
Head centred
Dragon head
Tilt left horn to the left, push up in an arc, tilt right horn to the right, push up in an arc……
Body centred and upright
- Contract shoulders and neck, open arms and shoulders (Han Jian Suo Xiang Tong Bi Jian)
Relax hands, turn palms up
Push arms forward, forearms and upper arms form a right angle
Raise arms, upper arms to shoulder height
Arms open out to the sides
Turn palms out, lower forearms, into a line
Raise up, lower down, up, down, up, down
Rotate wrists, forward: one, two, three, backward: one, two, three
Contract shoulders and neck, open shoulders, relax the neck.…..
Wave and open arms, one, two, three……
Arms level
- Erect palms, separate fingers, open Jingmai (Li Zhang Fen Zhi Chang Jing Mai)
Raise palms, push out the centre of the palms, draw in shoulder blades
Push out, draw in…..
Separate fingers, separate thumbs and little fingers, separate index and ring fingers
Push out the centre of the palms
Close index and ring fingers, close thumbs and little fingers
Separate, separate, push out, close, close…..
Hook hands
Curl fingers and palms, into a hook, fingers together
Lift up, erect wrists, open fingers, straighten joint by joint
Relax wrists, curl fingers and palms into a hook…..
Lower hands
Wave and open arms, one, two, three……
Arms level, lower down ,close palms, raise to in front of the chest, into Heshi hands
- Qi and mind surging, strengthening arms and ribs (Qi Yi Gu Dang Bi Lei Jian)
Entwine fingers, raise hands up, to in front of forehead
Turn palms out, arms form a circle
Turn body to the left, right ribs surging
Turn body to the right, left ribs surging
Turn left, right surging, turn right, left surging…..
Back to the front
Raise hands up, to above the head
- Bow body arch back open Dumai (Fu Shen Gong Yao Song Du Mai)
Rotate wrists: one, two, three…….
Separate hands, turn palms forward
Arms by the ears
Bow body arch back, head down
Curl the vertebra down one by one
Cervical vertebrae down, thoracic vertebrae down, lumbar vertebrae down
Hands in front of the feet, press down: one, two, three……
Turn to the left, press down: one, two, three……
Turn to the right, press down: one, two, three……
Back to the front, draw qi back, pinch heel tendons
Head to the knees: one, two, three……
Hands draw qi forward
Arms by the ears
Raise body vertebra by vertebra
Lumbar vertebrae up, thoracic vertebrae up, cervical vertebrae up
Body upright, move and relax the body naturally
Bow body arch back, head down, cervical vertebrae down…..
Turn palms facing each other
Draw qi down, past the face, chest, along the ribs, place hands on the waist
- Turn waist, swirl hips, draw qi back to Dantian
(Zhuan Yao Shuan Kua Qi Gui Tian)
Separate feet stepping on qi to shoulder width
Feet parallel, squat down slightly
Turn left: one, two, three……Turn right: one, two, three……
Curl Weilu: forward, backward, forward, backward….
Weilu centred, stand up
- Feet in a line, open hip joints and sacroiliac joints (Ping Zu Kai Kua Fen Qian Hou)
Open front hip joints
Turn toes out, feet into a line
Relax hands, turn palms up
Push arms forward, upper arms and forearms form a right angle
Raise arms, to Yintang
Turn palms forward, open out, to the sides
Lower forearms, into a line
Wave and open arms: one, two, three……
Arms level
Squat down, arms follow the body
Past the front of the knees, close palms
Raise hands, into Heshi hands
Turn left: one, two, three, turn right: one, two, three
Lift up from Baihui, stand up
Raise hands to Yintang……..
Keep hands in front of the chest, stand up
Open sacroiliac joints
Turn left toes inward, right heel out, feet in a line
Straighten the legs
Extend arms forward in a circle, embrace a big qi ball
Upper body lean slightly forward
Buttocks backward, open sacroiliac joints, Mingmen forward
Lift up Baihui, tuck chin in
Raise the upper body up, bend knees inward
Raise arms, open out in an arc, palms up holding a big qi ball
Head back, look at the blue sky, tuck chin in
Extend arms forward in a circle, embrace a big qi ball
Head back, look at the blue sky…………….
Lift up from Baihui, stand up
Raise arms up, in an arc, to above the head
Draw qi down, past the head, to in front of the chest
Hands along the ribs, place hands on the waist
Close feet stepping on qi
- Kneel to the feet, three joints connected ( Xi Gui Zu Mian San Jie Lian)
Body centred and upright
Contract buttocks, close hips
Draw abdomen and chest in a little
Relax knees and ankles
Kneel down as far as possible
Thighs and upper body in a line
Tuck chin in, lift up from Baihui
Relax the whole body
Push Baihui forward and upward
Stand up slowly
Relax the whole body
- Push out legs, flex feet, draw taiji (Tan Tui Qiao Zu Miao Tai Ji)
Move weight to the right, lift left leg
Thigh parallel, calf hanging down naturally
Tip of the foot up, tip of the foot down, up, down.…..
Turn inward: one, two, three…… turn outward: one, two, three……
Foot straight, push out diagonally
Tip of the foot up, push heel out, tip of the foot down, up, push, down……
Turn inward: one, two, three……turn outward: one, two, three……
Curl the big toe, draw the foot back
Move weight to the left, lift right leg
Thigh parallel, calf hanging down naturally
Tip of the foot up, tip of the foot down, up, down.…..
Turn inward: one, two, three…… turn outward: one, two, three……
Foot straight, push out diagonally
Tip of the foot up, push heel out, tip of the foot down, up, push, down……
Turn inward: one, two, three……turn outward: one, two, three……
Curl the big toe, draw the foot back
- Return qi to one, turn Hunyuan (Hui Qi Gui Yi Zhuan Hun Yuan)
Relax hands, push hands forward holding a qi ball
Lift up, to in front of the forehead
Turn left, left down, down, to in front of the knees, right up, up to in front of the forehead
Left down, down, right up, up……
Turn right, right down, down, to in front of the knees, left up, up, to in front of the forehead
Right down, down, left up, up……
Raise hands up to above the head
Forward crane head: one, two, three
Open heavenly gate: hands down, close, open, up, close, open……
Pour qi down, past the head, chest, abdomen, along the front of the legs, thighs, knees, calves
Place hands on the feet, press down, lift up……
Draw the earth qi up, along the inner legs
Past calves, knees, thighs, abdomen to the chest
Turn palms forward, place in front of shoulders
Push right hand forward, arm almost straight, relax wrist, turn palm, draw qi to the left
At ninety degrees, press Zhongkui
Continue to the back, around shoulder, press Qihu
Push left hand forward, arm almost straight, relax wrist, turn palm, draw qi to the right
At ninety degrees, press Zhongkui
Continue to the back, around shoulder, press Qihu
Recite (silently) “tong” three times: breathe in, “tong”, breathe in, “tong”, breathe in, “tong”
Relax the mudra, push hands forward
Turn into Lotus flower palms, then Heshi hands
Open and close Tanzhong: open, close……
Raise hands to the tip of the nose: open, close……
Raise hands to Yintang: open, close……
Raise hands to Xinmen: open, close…..
Raise hands to Baihui: open, close……
Close palms, raise hands, stretch up
Turn palms forward
Lower arms down at the sides, into a line, turn palms up
Close arms forward, to shoulder width, mirror Yintang
Lower elbows, draw hands back, to Dabao, press, send qi inside
Push hands back, open to the sides
Turn palms forward, draw qi forward
To the front, draw qi back to lower Dantian
Place hands in front of Duqi
Rotate hands to gather qi into lower Dantian
Anticlockwise, from small to big: one, two, three……nine
Clockwise, from big to small: one, two, three……nine
Place hands on Duqi, nourish qi quietly
Separate hands to the sides
Open the eyes slowly