Body and Mind (xing shen zhuang)

Instructions for level two: body and mind form (xing xhen zhuang)

Place feet together

Body centered 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

1. 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 centered

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 centered and upright

2. 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

3. 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

4. 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

5. 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 vertebra down, thoracic vertebra down, lumbar vertebra 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 vertebra up, thoracic vertebra up, cervical vertebra up

Body upright, move and relax the body naturally

Bow body arch back, head down, cervical vertebra down…..

Turn palms facing each other

Draw qi down, past the face, chest, along the ribs, place hands on the waist

6. Turn waist, swill hips, draw qi back to Dantian

Separate feet stepping on qi to shoulder width

Feet parallel, squat down slightly

Turn left: one, two, three……Turn right: one, two, three……

Curl Weilv: forward, backward, forward, backward….

Weilv centred, stand up

7. 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

8. Kneel to the feet, three joints connected ( Xi Gui Zu Mian San Jie Lian)

Body centered 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

9. 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

10. Return qi to one, turn hun yuan (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: reathe 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