Universal Life Cultivating Method Qi Gong

Grand Master Cheng JinCai Leading a group in Qi Gong

1. Wuji Stance Chi Guiding Step
This step is the first movement of Tai Chi Chuan as well as The Universal Life Cultivating Method.  When practicing this step, move the left foot laterally to the width of the shoulder.  Slightly bend the knees and distribute your body weight evenly.  Relax both arms.  Clear the mind, relax the body and adjust the mind and breathing to allow the clear Qi to ascend and the expended Qi to descend.  Inhale gently; raise both hands with wrists leading until slightly higher than the shoulder.  Exhale slowly and deeply while pressing down slowly with the heel of palms.  It is acceptable to exhale twice if out of breath halfway.  As both hands press all the way down, settle and relax the fingers to the side of the hips.  Feel the Qi descend to the Dan-Tian.  The first step is completed.  Adjust the time and intensity according to personal conditions.  It is recommended to practice each step at least 5 minutes with the whole routine or 20-30 minutes with only one step.

This step can help expel carbon dioxide in the body and replenish the energy that the brain and muscles consume.  It will also help to improve circulation and is a benefit to those who suffer insomnia, high blood pressure or cardiac diseases. 

Sun Moon Chi Collecting Step
Based on the stance of the first step (feet shoulder width apart, arms at your sides), raise both hands with the back of hands facing each other, palms facing out and slowly inhale.  Continue to inhale, move both hands laterally and horizontally to each side leading with the heel of the palms.  End with the heel of the palms facing down and fingers spread out pointing up.  As both hands descend to your sides, hold your breath and curl your fingers in a grasping motion, but do not make a fist.  Now exhale deeply and relax the fingers and the whole body.  Repeat as needed.

Practicing this step frequently can help prevent frozen shoulder, liver diseases and arthritis.  It will strengthen the body, increase the flexibility of the muscles and prevents osteoporosis.  Pay attention to inhalation.  Make sure inhalation is slow and smooth; otherwise it will be difficult to continue.

Rejuvenating Chi Grabbing Step
Based on the stance of the first step (feet shoulder width apart, arms at your sides), relax the whole body.  Both hands leading, slowly inhale, flex the trunk forward and reach down as if grasping an object on the floor.  Hold your breath and resume the standing posture slowly as if picking up the invisible object from the floor.  When the whole body is standing straight, bring both arms close to the side of the body, relax the elbows and exhale slowly and deeply.  Repeat as needed.  Be cautious about the pace of the motion.  Slow movement is preferred.

Practicing this step promotes Qi movement in the meridians and increases cardiopulmonary function.  It is very effective in preventing kidney Qi deficiency, lower back pain, tinnitus, lassitude and coldness in the limbs.

Circulating Cosmic Orbit Chi Gathering Step
Based on the stance of the first step (feet shoulder width apart, arms at your sides), inhale, stretch both hands forward, palms facing, until the upper back protrudes.  Hold your breath and bring both hands, palms facing you in a grabbing or hugging motion towards your chest/abdomen.  As the hands touch the abdomen, press down with the heel of the palms and exhale slowly and deeply.  Make sure all the movements are slow.

This method can increase blood circulation and cardiopulmonary function.  The deep breath will calm and soothe the mind.  It will help prevent insomnia, asthma, cardiopulmonary disease and allergies.

Developing Wisdom Chi Receiving Step
Based on the stance of the first step (feet shoulder width apart, arms at your sides), inhale, fully extend both arms upwards, palms facing up.  Over your head touch both palms and all extended fingers.  Hold your breath and lower your palms together to the top of your head then separate and bring your palms to the level of ears, palms facing out.  Exhale and push both hands forward at chest height, leading with the heel of the palms, until elbows are extended.  Relax the elbow and shoulder and maintain upper body straight.  Curl your fingers in a downward grasping motion, but do not make a fist, until the level of the hips.  Exhale slowly and the relax fingers.  Repeat as needed.

Practicing this step can help relieve mental stress, clear the mind and improve circulation in the brain.  According to a recent research, the ageing process starts with the brain.  When a person is a meditative state, the brain enters into a specific recharging process.  At this time, the oxygen consumption decreases and the brain is able to obtain a sufficient oxygen supply, thus, the coordination and function of the central nervous system improves and stress is reduced.  The Developing Wisdom Chi Receiving Step serves these purposes.

Yin Yang Balancing Chi Mobilizing Step
Feet shoulder width apart, hands in front of you at chest level – right hand: fingers pointing up, palm facing left, left hand: below the right near your abdomen, palm facing up, fingers pointing right, use the lumbar as the pivot point, start with the left side.  Rotate the body to the left, inhale, raise and stretch both arms to each side of the body with the palms facing up.  Hold your breath, drop both elbows and bring the left hand to the shoulder, fingers pointing up, palm facing forward.  AT THE SAME TIME, exhale, bring the right hand to your abdomen, palm facing up, fingers pointing left AND push the left hand forward at chest level leading with the heel of the palm, WHILE rotating the body back to center.  After the body faces forward, start the second part by rotating to the right and repeating the movements but focusing on right hand movement.

With this kind of balanced exercise, our bodies attain a balanced state.  This step helps replenish the energy and maintains health.

Tendon Lengthening Marrow Washing Chi Soothing Step
The pace of this step is slow.  Feet shoulder width apart, hands at abdomen level, interlock fingers, exhale and stretch your arms to above your head, palms facing up.  After both arms are stretched completely, hold your breath and lower the arms, fingers still intertwined, palms facing down, all the way until elbows are fully extended.  Inhale and start bending forward as the body tolerates.  Elbows straight, fingers laced, palms facing down.  When reach your limit or touch the floor, exhale deeply.  After complete exhalation, inhale and return the body the beginning position with hands level with the abdomen.  Repeat as needed.

Practicing this method can strengthen the musculoskeletal system, balance yin-yang, replenish kidney Qi and promote hormone secretion.  It will slow the aging process and helps prevent illness.  For people who suffer back pain, lower extremity soreness and kidney qi deficiency, this step is the best choice. 

Rotating Dan Tian Chi Condensing Step
Feet shoulder width apart, place right on top of the left hand at the level of abdomen and inhale.  Using the belly button as center, inhale and perform a circular motion towards the lower abdomen.  As the circle continues, slightly turn the body to the left.  When both hands move up to mid-chest, exhale and continue the circle downwards to the lower abdomen.  Repeat movement slowly and coordinate the circle with the breathing.  After approximately 5 minutes or as tolerated, reverse the circle with left hand on top and turning to the right.

This step increases Qi circulation with physical movements and promotes internal rotation of the Dan-Tien.  It will also help build Qi and prevent illness, specifically stomach ulcer, diarrhea, constipation or impotence.

Storing Energy Stance Step
Stance step is one of the most important basic trainings in martial art since ancient times. Practicing the stance step frequently is very effective in promoting kung-fu and health.

There are specific requirements for mind, breathing and posture.  Clear the mind and focus in the Dan-Tien.  Use abdominal breathing with light inhalation and deep, prolonged exhalation.  Relax the whole body.  Feet should be shoulder width apart.  Slightly bend and internally rotated both knees with body weight evenly distributed.  Relax the chest and tighten the abdomen.  Tilt hips in and forward while bowing the lumbar spine outwards.  Relax the shoulders.  Arms should be in front of you at chest height, elbows down, wrists flexed, palms facing in.  Slightly close both eyes and relax the all facial muscles.  Perform this step for at least 5 minutes, a longer time will generate better results.

Practicing this step can relieve illness caused by strain, especially cardiac disease, blood pressure problems, anemia, allergy, arthritis and insomnia.  It also can balance hormone levels, lower cholesterol and prevent osteoporosis.    

Three Hearts Together Step
This step should be practiced after the Storing Energy Stance step with the same stance and posture.  No movement is required for this step.  Males place their left hands on their belly button and then place their right hand over the left.  Females place their right hands on their belly button and then place their left hand over the right.  Both palms and the belly button combine as one and will generate enormous energy and Qi.  Practicing this step, the energy or Qi will be distributed to the whole body, stimulating normal function and nourishing all organs and meridians.  The nourishing and defensive functions are balanced and the body essence, spirit and Qi are supported.

This step can be practiced individually as well as continuously with other steps.  It will help to strengthen the kidney and tones the liver.  This step is specifically helpful for stomach disease, diarrhea, constipation, impotence or prostatitis.

Back To The Source Of Universal Life Method
This step is the ending movement.  Feet shoulder width apart, arms at your sides, extend both arms to the side in an upward forward circular motion with inhalation and press circularly downward along your chest with the exhalation.  Repeat the circle three times with the whole body relaxed.  This step can also be practiced individually.  Repeat with slow movements and coordinate breathing.

The above steps should be practiced gradually and persistently according to one’s tolerance.  Do not rush or over-practice.  Follow the specific steps and requirements so the positive benefit can be achieved.