"You don't get to choose how you are going to die - or when.
You can only decide how you are going to live."
Joan Baez
Preparation:
1. Induces energy flow inside of the body.
2. Important - Breathe gently into the Lower Dan Tien and be relaxed - do not force the movements. Keep your mind free of distracting thoughts. Forceful breathing constricts the flow of cosmic energy. During the entire practice, keep the tongue pressed gently against the back of your top front teeth.
3. Practice outdoors whenever possible to gain the full benefit of earth and Heaven's energies (Qi).
4. Wear something loose and comfortable so as not to hinder Qi and blood circulation.
5. Practice 10-20 repetitions.
Posture:
1. Stand relaxed and upright with your feet shoulder-width apart. Your hands should hang naturally at your sides.
2. Take a breath and bend your body forward (exhaling) so that your arms drop effortlessly in front of you and your fingers are slightly below knee level.
3. Keep both arms and legs straight. Tuck your head in so that your back forms a continuous, natural curve. Take another breath filling the Lower Dan Tien.
4. Gently hold your breath. Gently guide the Qi from your Huiyin (anus area) up your spine to the crown of the head (Baihui). Gently exhale.
5. Straighten your body slowly, lifting your arms with your elbows straight, in a continuous arc (to the front and then above your head). As you begin to straighten, slowly and gently breathe in through your nose filling the Lower Dan Tien. Allow your eyes to follow your hands as they move upwards.
6. When the arms are straight out in front of you, face the palms outwards allowing the two palms to form a circle with the index fingers and thumbs almost touching. Focus on the circle (looking through it as if you are looking at the moon). Continue to raise the palms slowly above the head following the hands with the eyes.
7. When the hands are above the head, continue the body movement backwards so that your back bends in an arch with your hands forming the round shape of the moon above and slightly behind your head. Continue to look through the hands to the moon. Gently hold this pose and your breath for two to three seconds.
8. Straighten your body and push up with your arms (stretch). Lower your arms down slowly to your sides as you gently breath out through your mouth.
 | Helpful hint: This should not be considered an exercise. Use the Qi that surrounds you to help raise and lower your arms. |
| Rule of thumb: However long it takes you to raise your arms above your head, it should take twice as long to lower the arms. |
9. Gently visualize Qi flowing from your head down through your entire body like a waterfall - flowing out to your hands and feet. Take a moment to feel (sense) the pleasant, tingling sensations as it flows down inside your body. Gently visualize this waterfall of vital, healing energy cleansing your body of waste and negative energies (emotions, sickness, toxins, etc.).
10. Gently push the negative energies into the ground through the soles of your feet (Yongquan cavities). At the same time let the vital, healing energies nourish every cell in your body - making them healthy, youthful and functioning normally.
11. When your hands reach your sides, remain motionless for two to three seconds to enjoy the pleasant sensation of the energy flow.
After completing the 10-20 reps, remain still for 30 seconds to one minute and just allow the Qi to flow.
The Art of Chi Kung - Making the Most of Your Vital Energy Wong Kiew Kit
