This document introduces qi gong, a traditional Chinese meditative exercise practice. It describes qi gong as "meditative movement" that allows practitioners to mix slow, flowing exercises in any order. The document provides details on 6 popular qi gong moves, including "pressing the heavens with two hands" and "wagging the tail." Each move is described with images and benefits relaxation, balance, and overall wellness when practiced regularly.

1. Meditation in motion
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3. Summertime, and the living is easy. Or at least it should be. But in
today’s fast-paced, frenetic world, it can be tough to slow down –
even during a season when rest and relaxation are supposed to be a
given.
For this reason, and countless others, legions of people are
increasingly turning to qi gong (pronounced “chee gung”), a
traditional Chinese wellness practice similar to, but even older
than, tai chi.
Qi gong – like tai chi and yoga – is a unique type of exercise
known as “meditative movement.”. And with meditation, of
course, comes calm; in fact, meditating is one of the best ways to
manage stress and the ailments that come with it
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4. Benefits of qi gong:
Improved bone health
Improved cardiopulmonary fitness
Improved physical function
Improved balance
Improved immunity and general quality of life
Plus, qi gong allows you to mix and match exercises in whatever
order you like. Although it may take a few tries to get accustomed to
moving in such a slow and relaxed manner, the more you practice,
the calmer – and yet more energized – you’ll feel.
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5. The Plan
Perform these six popular qi gong moves daily or even twice a day
(morning and evening) as an individual practice or precursor to
your other fitness activities
Repeat each move 6 to 8 times; the set should take about 15
minutes to complete
Due to the gentle and flowing nature of the exercises, you don’t
need a formal warm-up or cool-down
There’s no equipment required, and you don’t even need to change
your clothes
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6. The Plan (cont)
As you move, place the tip of your tongue against the roof of your
mouth; this helps to induce calmness and focus
Also, breathe rhythmically and deeply
To enhance your practice, inhale through your nose, expanding
your rib cage and belly; exhale through pursed lips, gently pulling
your belly in as you do so
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7. 1. Pressing the heavens with two hands
Stand with your feed
separated slightly and knees
gently bent.
Interlace your fingers, turning
the palms up, with your arms
hanging in front of you,
elbows slightly bent.
Draw your tailbone down and
pull in your belly
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8. 1. Pressing the heavens with two hands
Raise your arms slowly
overhead, keeping them
straight
Turn the palms back up as
your rise on the balls of your
feet
Circle the arms down,
lowering your heels
Return to starting position and
repeat
Stretches the entire body, may
help balance metabolism and
enhance lung, stomach and
spleen function. http://wellnesstip.net

9. 2. Drawing a bow and letting the arrow
fly
Take a step to your left so your
legs are slightly more than hip-
width apart.
Bend your knees, lowering your
hips into “horse stance,” toes and
knees aligned
Cross wrists in front of your chest,
with your right arm on the outside,
hands in fists
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10. 2. Drawing a bow and letting the arrow
fly
Maintain “horse stance” and extend
your left arm in line with the
shoulders, forefinger pointing up,
thumb stretched back and other
fingers bent
At the same time, make a fist with the
right hand and lift the right arm to
shoulder height as if drawing a bow;
look at your left hand
Return to starting position and repeat, Expands chest to stimulate
alternating sides. lungs, loosens up shoulders
and arms, improves spine
http://wellnesstip.net function and strengthens legs.

11. 3. Separating heaven and earth
Standing with feet hip-width apart,
knees bent and arms at your sides,
raise your right arm overhead, keeping
the palm up and fingers pointing to the
left
At the same time, press the left hand
down, wrist flexed and fingers pointing
forward
Press both palms away, lengthening the
arms
Circle the arms back to starting
position and repeat, switching arm
positions.
Stimulates internal organs, helps prevent
gastrointestinal disorders, balance brain function
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12. 4. Wagging the tail
Separating your feet slightly
more than hip-width apart,
bend your knees into “horse
stance,” and place your hands
on your thighs
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13. 4. Wagging the tail
Bend your torso forward from
the hips and sway your upper
body to the left.
At the same time, sway you
hips and buttocks to the right,
stretching out your left leg
and straightening your back.
Return to starting position and
repeat, alternating sides so
your body moves like a
pendulum
Reduces stress and balances the heart and
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14. 5. Pulling toes
With your feet slightly separated,
bend forward from your hips,
keeping legs straight but not
locked. (Bend knees if you need
to.)
Grasp under each foot with each
hand.
Keep spine straight and rib cage
pulled in, and look up slightly
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15. 5. Pulling toes
Stand up, grasping right wrist at
the base of your spine with your
left hand, and extend into a
slight backbend
Straighten to stand tall, then
repeat both moves
Strengthens back muscles and may
improve adrenal and kidney
functions.
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16. 6. Punching with angry gaze
Separating your feet slightly more than hip-width apart, bend your
knees into “horse stand.”
Bend both elbows close to your sides at waist level, fists clenched,
palms up.
Maintaining “horse stance,” extend your left arm up and out to
shoulder height, rotating the palm down; look at your left hand.
Bend the left elbow to return to starting position and repeat,
alternating arms.
Stimulates the autonomic nervous
systems, boosts circulation and
increases muscular strength and
stamina
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17. 6. Punching with angry gaze
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