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"What we do today, right now, will have an accumulated effect on all of our tomorrows"

                                                                 Alexandra Stoddard

Also known as Pun Qi Quan Ding (Lift Qi up and push Qi down) - it is considered a "generalist" Qigong.  This exercise is especially good for maintaining and improving your mental, physical and spiritual health.

Note:  These are high level descriptions of the postures and movements.  Actual posture descriptions (audio, video and written instructions) are available through Douglas Chung.

Warm-Up: (These are the minimum - see the "Warm-Up Postures" page for additional exercises to better facilitate the Qi flow)

1. Perform 10 to 20 "Lift the Sky".
2. Perform 10 to 20 "Raise the Moon".
3. Perform 100+ "Arm LaQi".

1. Stand at attention with your feet close together and your hands hanging down naturally. Stretch your spine toward the top of the head (Baihui). Visualize that your head is touching the blue sky above. Tilt your jaw toward your neck and extend your tailbone towards the earth. Stretch your eyebrows towards both sides to relax your face. Visualize that your feet have stepped through the earth to the other side and they are touching the blue sky of China.
2. Relax your head, neck, shoulders, arms, elbows, wrists, hands, fingers, chest, abdomen, pelvic area, all of your internal organs (including the lungs, heart, liver, kidneys, spleen, pancreas, gall bladder, urinary bladder, stomach, the large and small intestines, colon and other organs), hips, thighs, knees, calves, ankles, feet and toes.
3. Place your tongue on your upper palette. Look forward and through any obstacles (building, trees, mountains, etc.) and look out to the edge of the horizon where the ground and sky meet. Focus your sight on one point and place your "energy-self" on the horizon. Gradually draw your eyesight (now with your "energy-self" and the universal Qi) back into your upper Dan-Tian (deep into the back of your head). Lift your lower eyelids to close your eyes gently. Be still and relaxed.

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Energy Field Organization:

1. Think of the great emptiness that surrounds you. Imagine that there is nothing in front of you, nothing is behind you, nothing is on your left, nothing is on your right, and nothing but blue sky is on top of you. Your feet have stepped through the earth to the blue sky of the other side of the earth where there is still nothingness.
2. Think of the energy field surrounding you. Think that each of us who collectively think and work together are filled with universal energy (Kun Yen Qi). Visualize that your energy has merged with the energy of the ten million other Qigong practitioners in the world. Relax and breathe in the Qi.
3. Think of the great emptiness that surrounds you. Merge your thoughts with the Kun Yen Qi. Think of the inside of your body and bring the Kun Yen Qi into your body. Feel the Qi entering your body in a downward spiral motion moving from the left, to the front, to the right and to the rear. Feel that the Kun Yen Qi has fully filled your body system as well as the entire energy field surrounding you.
4. Meditate on the following image:

1. I am a space giant standing on the top of the earth holding up the cosmos with my two hands.
2. I am a conduit, a way for Cosmic energy to flow through to the earth and for earth’s energy to rejoin the cosmos.
3. My body is relaxed and filled up with the intelligent Qi.
4. I am tranquil and solemn. I am peaceful and respectful.
5. My empty mind has transcended into the Great Void where my mind merges with universal intelligence.
6. Reflecting back upon my body, I am integrated, calm, relaxed, peaceful and content.
7. I am now ready to practice PQQD.

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Beginning Form:

1. Begin with your arms at your sides and your feet shoulder width apart.
2. Rotate your wrists so that your palms facing down.
3. Begin by raising your little fingers forward and upward. Form yin palms (palms facing the earth) by your body’s sides with fingers pointed forward.
4. Push your palms forward by 15 degrees with the thought of pushing (releasing) waste energy out into the earth. Then pull your palms back towards your sides. Visualize that you are pulling (absorbing) the earth Qi back into the lower Dan-Tian. Repeat this movement three times.
5. Relax your wrists. Raise your hands forward and up visualizing that you are raising Qi from the earth. When your hands reach the waist level, turn your palms toward your navel (the lower Dan-Tian) and send the Qi into it with the thought of it traveling through the navel all the way to the Mingmen (the Gate of Life – the other side of the navel).
6. Turn your palms to face toward the earth (yin palms). Spread your arms slowly backwards to your sides. When you move your arms, visualize that your palms are touching the edge of the universe. Continue to the back curving the elbows naturally. Turn your palms toward the back and send the Qi through the Mingmen all the way to the navel.
7. Pull back slightly and lift your lower arms to your armpits. Turn your middle fingers toward the Dabao and send the Qi into the middle Dan-Tian. At the same time visualize that both of your middle fingers are touching inside your chest massaging the lungs and the heart.
8. Turn your palms upward and move your hands forward to shoulder height and width. Visualize your hands extending towards the edge of the universe. Turn your middle fingers backward so they face towards the Yintong – the spot between the eyebrows (the upper Dan-Tian). Send the Qi into it.  Sense the Qi moving through the skull to the back of the head (Yuzhen).
9. Spread your arms open horizontally, moving them shoulder high along the edge of the universe to your sides. With your little fingers leading, turn your palms to face the earth (yin palms). Continuously rotate the palms so they are facing upwards (yang palms). Scoop up the Qi and raise it above your head to form praying palms.
10. Raise the praying palms upward lightly without any movement of your feet. Visualize that the Qi is being poured into your body from the top of your head all the way down to your feet.
11. Lower the praying palms along the body mid-line to the chest at the Shenzhong. Visualize the Qi being pulled down into your body (through the eyes, nose, mouth, chin, and neck to the chest).  
12. At this time you can go on to "Session One" or practice "Triple-means Standing Meditative Qigong" before proceeding on to "Session One."

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Last Modified:  09/18/02