Tree Position in Qi Gong (Chi Kung)

[Guest guest]

What are the effects of performing the Tree Position every day, with

no other pratice?

Imagine that i do it every time when i wake up during 20 minutes,

does it have any effect on me?

thank you

[Guest guest]

I hope it helps !

Roberta

 

http://www.qigonginstitute.org/

http://www.yanxinqigong.net/index.htm

 

 

 

 

QIGONG, THE TERM

Qigong (Chi Kung) comes from the Chinese words " Qi " meaning " Energy " plus

" Gong " , meaning " work " or " practice " . It is a term that describes a Chinese

Exercise system the focuses on cultivating and attracting " Qi " or

" lifeforce " energies. Pronounced like " Chee Gung " , Qigong (sometimes spelled

" Chi Kung " ) is a unique Chinese exercise system. Through individual effort,

practitioners build up their health and prevent illness by combining

discipline of mind, body and the body's " Qi " (vital force).

Qigong draws on many elements. It includes " regulating the body " through

posture, " regulating the mind " through quiet, relaxation and concentration

of one's mental activity, " regulating the breath " , self-massage and movement

of the limbs. It covers a wide range of exercises and styles, such as " tuna "

(venting and taking in), which emphasizes the practice of breath; " still "

qigong, which stresses meditation and relaxation; " standing stance " qigong,

which emphasizes the exercise of the body by relaxed and motionless standing

posture; " moving " and dao-yin " qigong, which emphasizes external movement

combined with internal quiet and practice in control of the mind; as well as

various forms of self-massage.

Chinese Qigong has been practiced with a recorded history of over 2,000

years. But it wasn't until 1953, when Liu Gui-zheng published a paper

entitled " Practice On Qigong Therapy " , that the term Qigong (Chi Kung) was

adopted as the popular name for this type of exercise system. Prior to that

date, there were many terms given to such exercise, such as Daoyin, Xingqi,

Liandan, Xuangong, Jinggon, Dinggong, Xinggon, Neigong, Xiudao, Zhoshan,

Neiyangong, Yangshengong, etc.

 

 

 

MOVING OR STATIC, HARD OR SOFT?

There have been many qigong schools in China. Although each school adopts

unique methods, they all agree on the basic importance of regulating the

mind and deepening the respiration. Western practitioners have divided and

categorized qigong into various segments. The term " soft qigong " usually

refers to exercises which enhance spiritual, mental, and physical health

with meditation and gentle exercises. " Hard qigong " refers to exercises done

in martial arts to strengthen and protect the body from vicious blows.

Some divide qigong into " Medical " , " Martial " , or " Spiritual " categories

depending on the purpose of the practice.

Within China, qigong is generally practiced in two major categories, " still "

and " moving " . " Still " qigong lays emphasis on quiet, motionless meditation,

generally employing methods of internal concentration and regulation of

breathing. It is usually practiced in outwardly motionless postures such as

the lying, sitting or standing positions, and since it emphasizes exercise

of the internal aspect of the body, it is often known as internal qigong.

" Moving " qigong involves movement of the limbs and body under the conscious

direction of the mind, and since the movement is expressed externally, it is

also known as external qigong.

 

 

POSTURE (regulating the body)

The first step in the practice of qigong is to assure correct posture. It is

vital that the posture is natural and relaxed so as to allow smooth

breathing and help lead the mind into a relaxed and quiet state. Each

posture naturally has different physiological characteristics and hence will

have a different healing effect on the body according to the needs of the

practitioner.

 

The most common postures are:

· Normal sitting Posture: Sit upright on a chair, feet on the ground, legs

apart and torso at right angles to the thighs. Let the eyes and mouth rest

gently closed, tongue resting on upper palate, assuming a slight, unforced

smile.

· Cross-legged Posture: Sit upright on a hard bed or platform, legs

naturally crossed, hands resting in front of lower abdomen.

· Half-Lotus Posture: Sit upright on a firm bed or platform, left foot

resting on right thigh, right foot under left knee, or vice versa. Rest

hands on knees.

· Supine Posture: Lie on one's back on a firm bed, pillow not to high, legs

straight and arms resting by one's sides.

· Sideways lying Posture: Lie on one's side on a firm bed, with a low

pillow; upper body straight, legs slightly bent; rest upper hand on hip and

lower hand palm up on pillow.

· Standing Posture: Stand erect, feet parallel and apart at about shoulder

width with toes pointing slightly inward. Bend knees slightly, hold in chest

and raise arms so that hands are no higher than shoulders, elbows drooping

slightly, with the hands about one foot apart, palms down. Keep fingers

separated and curved as if around surface of the ball. Eyes and mouth are

lightly closed, with a slight smile.

· Walking Posture: Stand quietly for about two or three minutes, then take

a pace forward with the left foot, heel touching first, body and hands

swaying to the right as one moves forward. Breathe in through the nose and

out through the mouth. When weight is fully on left foot, take a pace

forward with the right foot, heel first, body and hands swaying to the left.

Practice in this way moving forward and back for about half an hour or for

as long as one can without tiring, the length of time varying, of course,

according to the practitioner and their state of health.

 

 

ENTERING A QUIET STATE (regulating the mind)

Another basic skill to be gradually mastered in qigong is how to concentrate

and regulate one's mental activity so as to enter a quiet, meditative state.

Much of the success of Qigong practice depends on the level of peace and

quietness one can attain. This " entering a quiet state " refers to a settled

and peaceful state of mind not disturbed by extraneous thoughts, the mind

concentrated on one point such as the " Dantian " (about one inch below the

navel) or on the very act of breathing. All awareness to external stimuli

(such as sound and light) is thereby reduced, even to the point that the

practitioner's sense of position and weight are lost, until one reaches a

state in which they are conscious yet not conscious, aware yet not aware. In

this way, the cerebral cortex enters a quiescent state. Most people find it

difficult to enter such a quietened state, being frequently disturbed by

extraneous thoughts. However, with patience and perseverance it can be

gradually attained.

Here are five of the most common methods used to help enter such a state:

· Fixing the Mind: Here the mind concentrates on a point on the body, most

commonly the " Dantian " . When concentrating the practitioner must rid one's

mind of all extraneous thoughts, though not over-concentrating, remaining

relaxed and natural, keeping one's thoughts at the point, yet not stuck

there.

· Following the Breath: Here one concentrates on the breath, essentially on

the undulation of abdominal breathing, making sure that conscious control of

the breathing is avoided. One practices until they reach a quiet state where

breath and mind are united.

· Counting the Breath: One inhalation and one exhalation form one breath.

Silently count each breath until it reaches ten, then from ten to one

hundred until your ears hear nothing, your eyes see nothing and there are no

extraneous thoughts in your mind.

· Silent Reciting: Words or phrases recited in the mind (not aloud) should

be simple so as to help the practitioner enter a quiet state. One can, for

instance, recite the words " relax " and " quiet, " which have proved to be of

great help to many people in calming the mind.

· Listening to the Breath: Use your ears to actually listen to your

respiration. It is best to reach the stage at which one cannot actually hear

one's breathing, and so by attempting and concentrating to hear when one

cannot, it aids the process of entering a quiet state.

 

To begin with, the practitioner may practice fixing the mind, then gradually

turn to following the breath and listening to the breath; or may choose to

stay with fixing the mind from beginning to end.

 

BREATHING (regulating the breath)

Regulation of the breathing has proved to be an important aspect in Qigong

therapy. One aims, through practice, to change from breathing in the chest

to abdominal breathing, thus developing one's respiration from the shallow

to the deep. This deepening of the breathing has the effect of expanding

lung capacity, promoting circulation of oxygen in the blood, massaging the

internal abdominal organs, and helping digestion and assimilation of food.

Styles emphasizing the practice of breathing usually distinguish four major

types or methods:

· Natural Breathing:This is one's innate way of respiration, normal to

everyone, without any interference or control by the mind. Although it may

well be soft and even, it has the disadvantage of not being very deep.

· Complementary Breathing: In this form one expands the abdomen outwards as

one inhales and contracts it as one exhales. As the movement of the abdomen

develops, one gradually achieves abdominal breathing.

· Reversed Breathing: This is the opposite of complementary breathing. As

one inhales the abdomen is contracted, and as one exhales it is expanded.

This method gives greater scope and intensity to the use of muscles in

breathing.

· Stopping the Breathing: Here, during or after inhalation or exhalation

the practitioner stops the passage of air for a short while and then

continues. This method helps focus the mind on the action of the control of

breath.

 

Other than those mentioned above there are certain special breathing methods

which should only be used in accordance with certain illnesses. No matter

which method is used, however, one must be sure to develop it slowly and

gradually by degrees, without forcing it or striving for quick results.

ESSENTIAL POINTS

There are some " Essential Points of Practice " despite the varying styles and

the differing importance attached to various elements by individual schools,

and there are certain basic features which are essential to qigong

regardless of form or school.

· Relaxation, Quietness and Naturalness: It is most important that during

practice, both body and mind are relaxed, peaceful, and at peace. Before

practice one must relieve oneself, loosen one's belt and any other

restrictive clothing, and found a peaceful spot in which to practice. Make

sure that one's posture is correct, back straight and body erect though not

stiff, arms hanging down naturally, and the whole body relaxed, though not

limp, so both mind and body are comfortable and aligned.

· Unity of Breath and Mind: It is critical in Qigong that the mind and

breath are united by concentrating the mind on the " Dantian " , so as to reach

a state in which the breathing is deep, even and led by the mind.

· Exercise and Rest Combined: There are different methods of breathing for

various forms of qigong. If one is practicing a breathing method, one should

have a short rest, returning to natural breathing after ten to twenty

minutes of such practice.

· Stillness and Movement Combined:Some forms of Qigong combine both

stillness and movement into one style, such as Taijiquan, and some put

stress on stillness. But after one has practiced a " still " form, you must

carry on some " moving " exercises like Taijiquan or jogging.

· Gradual Development: It is vital to realize that one must practice

according to the body's ability and strength, allowing it to develop and

progress naturally at its own pace, never forcing it or striving anxiously

for quick results.

· Practice Differs According to the Individual: Since each individual has a

different state of health, and illness appears in many forms, the form of

Qigong chosen for practice, therefore, shall vary according to the specific

needs of each individual.

· Perseverance: If one is to be successful in one's practice, one must

persevere, practicing daily for several months. Qigong is not like a

quick-acting medicine, and the longer one can persevere, the more profound

will be the effect.

· Restraint in One's Private Life: It is clearly common sense that if the

exercises are to be given a chance to help the body, one must give up bad

habits such as smoking. One should also restrict excessive drinking and

excessive sexual activity, being sure to regulate your life so you exhaust

yourself.

 

The above-mentioned eight essential points are fitting for all forms of

qigong. When you practice a form of qigong, regardless of the style, you

should follow these specific requirements.

 

 

THERAPEUTIC EFFECTS

Throughout its whole history, Qigong has been employed and developed as a

method for curing illness and strengthening the body. Qigong's main

therapeutic properties lie in its regulation of the activity of the cerebral

cortex, the central nervous system and the cardio-vascular system, its

effect in correcting abnormal reactions of the organism, massaging effect on

the organs of the abdominal cavity, and its effect as a means of

self-control over the physical functions of one's body.

As far as electro-encephalogram response is concerned, there is clear

difference in such readings between practitioners and non-practitioners. An

electro- encephalogram for a normal person in an ordinary waking state shows

a great quantity of low amplitude, high frequency waves of about fifty

micro-volts, with different regional brain waves showing poor

synchronization. The brain waves of a Qigong practitioner, however, shows

large frequency " A " waves of around eight hertz with amplitudes as high as

180 microvolts, as well as a tendency towards greater synchronization of

regional brain waves. These characteristics are even more apparent in the

frontal lobe and parietal lobe of the cerebrum. Moreover, the frontal lobe

is the highest center of the C.N.S., controlling mental activity. The longer

one practices the better the synchronization of the " A " wave band, while the

expansion of the low frequency wave band can greatly increase the functions

of the cerebrum. (data courtesy of " Chinese Qigong: A Unique Fitness Art " , a

" Facts and Figures " booklet published in China.)

Respiration: When one is practicing, the rate of respiration decreases while

the duration of each breath increases. Such an increase in the period of

inhalation and exhalation will enlarge the scope of the diaphragm's

activity, causing a greater flow in the volume of air, increasing the

practitioner's lung capacity. When one is practicing deep breathing, the

breath often seems to stop, but actually becomes a series of micro-

movements of the breathing muscles. Animal experiments have shown that the

increased excitation of the C.N.S. when exhaling can spread to the

parasympathetic nerve center, while the increased excitation when inhaling

can spread to the sympathetic nerve center. This would suggest that through

deliberate regulation of the respiration and deeper breathing one can

promote the tendency to stabilize any functional imbalance of the autonomic

nerve system.

Metabolism: When practicing sitting or lying qigong it has been shown that

the body's consumption of oxygen decreases by about thirty percent, the

level of the metabolic rate also dropping by about twenty percent, which is

accompanied by a drop in the respiration rate as already mentioned. This

condition of lowered metabolism is an aid to reducing the patient's physical

consumption of energy, allowing the gradual accumulation of energy,

fostering the body's strength, and providing the basis for the body to

combat and defeat illness.

Self-Control and Bio-Feedback:

When Qigong and bio-feedback are combined, the aim of developing health

through self-control becomes considerably easy to achieve. Bio-feedback is

the monitoring of certain physiological functions (blood pressure, muscle

tension, etc.) using electromyographic equipment, demometers etc., and then

allowing the patient to sense, visually or audibly, the fluctuations in

signals. This enables patients to appreciate what is happening in the body

and use their own will to try to control the fluctuations of his or her

physiological functions, helping them to revert to normality and hence

aiding in their treatment.

 

Internal Massage:

It has been readily shown that abdominal breathing has the effect of

massaging the internal organs of the abdominal cavity. This effect is even

more marked when practicing the " stopping " or " reversed " breathing methods.

During practice gastric secretion also increases, hence improving digestion.

The range of the abdominal and diaphragmatic muscular activity may increase

by up to three or four times, and the resulting periodic fluctuation of

pressure in the abdomen will massage the stomach, intestines, liver, spleen

and other internal organs. This will promote peristalsis in the stomach and

intestines, reduce blood stasis in the abdominal cavity, and improve

regulation of internal secretions, further helping to improve digestion and

assimilation. As a result appetite is likely to improve, enabling patients

to eat more, a great help in the process of treatment of many ailments.

 

 

 

 

The Circulation System:

Blood vessel activity during practice depends on which form one is

practicing. During the practice of " internal cultivation " and " relaxation

and quiet " qigong, blood vessels in the hands manifest expansion in over

half of the subjects, this being more marked in the case of the latter

style, whilst blood vessel contraction sometimes appears in practitioners of

" standing pole " qigong. In experienced practitioners, however, transition of

the blood vessels remains relatively stable. In those who inhale longer than

they exhale, an increase in cardiac output is registered, while a decrease

is registered in those who exhale longer than they inhale. This is the

result of the influence of the respiratory center on the cardiac-vagal

center and heart rate. However, tests on practitioners of both " internal

cultivation " and " relaxation and quiet " qigong register a general drop in

heart rate. A clear lowering of blood pressure also appears in those who

persist in daily practice.

All in all, we can see that the most important effects of practice are that

it lessens the intrusions of emotions, allowing the body to reach a state of

high physiological and bio-chemical efficiency through greater relaxation

and concentration. Furthermore, the relaxation, contemplation and breathing

aspects of Qigong can enable the cerebral cortex to prepare to meet any

urgent need, provide advantageous conditions for the organism's rest,

recuperation and regulating functions, and through gradual adjustment reduce

the overall consumption of energy and increase the body's ability to resist

illness.

 

http://qi-journal.com/Qigong.asp?-token.SearchID=QigongFAQ

 

 

Terapias Orientais

www.robertablanco.com.br

[Guest guest]

Obrigado!

[Guest guest]

Hi all,.

can anyone here please elaborate more on tree position.does it have any effect

on aged people too? what age groups should follow it , how long and what are the

effects.

thank you

warm regards,

tanveer

 

Pedro Castro <free_thinker_pt wrote:

What are the effects of performing the Tree Position every day, with

no other pratice?

Imagine that i do it every time when i wake up during 20 minutes,

does it have any effect on me?

thank you

 

 

 

 

Post message: Chinese Traditional Medicine

Subscribe: Chinese Traditional Medicine-

Un: Chinese Traditional Medicine-

List owner: Chinese Traditional Medicine-owner

 

Shortcut URL to this page:

/community/Chinese Traditional Medicine

 

 

 

 

 

[Guest guest]

I have learned many types of Qi Gong and I keep coming back to a version of

what you're asking. I practice Wuji Qi Gong. The main difference between

what I practice and the " tree position " is with Wuji the hands/arms are

relaxed to the side instead of forming a circle in front of the body. The

second main difference is the stance is slightly narrower than shoulder

width with the feet parallel (the correct position should be so that K1

(yong quan) should be directly over GB21 (jian jing). Also, knees are

unlocked (the stance is not deep). Attention (Yi) can be placed on the Tan

Tien and the principles of Qi Gong noted in a previous reply with the same

heading are followed.

 

I find this exercise good for any age group. I find it releases internal

heat and stimulates digestive process (spleen). I find it increase Qi flow

between heaven and earth.

 

The version you are mentioning " tree position " may be too strenuous for

elderly and weak people. I would try this version (Wuji) for several months

before attempting the " tree position "

 

hth,

 

Bill

 

 

 

 

 

Tanveer Rauf [ammi_pk]

Monday, January 05, 2004 11:08 PM

Chinese Traditional Medicine

Re: [Chinese Traditional Medicine] Tree Position in Qi Gong (Chi Kung)

 

 

Hi all,.

can anyone here please elaborate more on tree position.does it have any

effect on aged people too? what age groups should follow it , how long and

what are the effects.

thank you

warm regards,

tanveer

 

Pedro Castro <free_thinker_pt wrote:

What are the effects of performing the Tree Position every day, with

no other pratice?

Imagine that i do it every time when i wake up during 20 minutes,

does it have any effect on me?

thank you

 

 

 

 

Post message: Chinese Traditional Medicine

Subscribe: Chinese Traditional Medicine-

Un: Chinese Traditional Medicine-

List owner: Chinese Traditional Medicine-owner

 

Shortcut URL to this page:

/community/Chinese Traditional Medicine

 

 

 

 

 

[Guest guest]

See " The way of Healing " Lam Kam Chuen, Gaia Books Limited.

Enjoy, and see a Qi Gong Master....it's actually necessary.

Roberta

 

Terapias Orientais

www.robertablanco.com.br