Yangsheng through Exercise · Pre-practice Warmups

I. Origin

Yangsheng through Exercise comprises a series of pre-practice warmup exercises. The routines are the result of scientific research commissioned by the China Health Qigong Center in 2005 lead by Prof. Hu Xiaofei, a doctoral supervisor of Beijing Sport University. The exercises were created specifically for Qigong, Daoyin Yangsheng Gong and Taiii Chuan enthusiasts. They consist of self-guided Daoyin routines incorporating physical components within a sequence of movements – from-head-to-toe - designed to warmup the body with gentle, slow, circular and continuous muscle stretching. The ultimate aim is to focus the mind and reduce internal organ inertia to prevent injury in the practice of Daoyin, Qigong and Taiji Chuan.

II. Content

• Movements:

  1. The Green Dragon Raises Its Head (neck)

  2. The Colourful Dancing Butterfly (shoulder)

  3. The Auspicious Unicorn Makes Waves (upper limb)

  4. The White Deer Greets Auspiciousness (torso)

  5. The Agile Cat Plays with Its Tail (waist)

  6. The Wild Tiger Gets out of the Den (waist and pelvis)

  7. The Heavenly Crane Massages Its Knees (knee and ankle)

  8. The Magic Tortoise Gathers Qi (ankle and toe)

  9. Closing Form

• Scope:

  1. The routine is used as warm-up in preparation of Health Qigong, Taiji Chuan and aerobics practices.

  2. Goals include: overall fitness; spine straightening; body sculpting; reduced neck, shoulder, waist and leg pain; and prevention and/or control of pulmonary and cardiovascular diseases.

  3. The practice requires no special equipment and minimum capability. It is easy to learn and can easily become a regular practice for all ages including the younger generation. It can be used as an exercise during work- or class-breaks in the work place and schools. And finally, it can also be used as a performance act in celebratory events.

III. Features

The creation of the routine followed the principles of comprehensive coverage of potential practitioners, simplicity and ease of learning, moderate intensity and amplitude, gentle moves and head-to-toe sequential practice.

Highlights: full-body stretching, moderate exertion, combination of the Three Regulations, relaxed form and inward concentration, emphasis on bionics, integration with nature, etc.

Underlying Principles

1. Regulating the central nervous system: body relaxation and mind concentration put the practitioner in a proper state of excitement and effectively connect the conditioned reflex nodes of motor skills, thus achieving the effects of harmonious rhythm, accurate movements, proper posture, good coordination, graceful gestures and full-fledged performance.

2. Prompting the rise in body temperature: approximately 10 minutes of gentle and slow whole-body exercise helps raise the temperature of skeletal muscles, effectively reduce muscle viscosity, increase oxygen supply in muscles, improve muscle tissue excitement and flexibility, thus preventing muscle and joint injuries.

3. Increasing the amplitude of physical activity: big muscle-stretching and bone-pulling moves applied to the whole body help achieve the purpose of stretching the joints, improving exercise quality and avoiding joint injuries.

4. Removing of visceral inertia: a certain degree of intensity in physical exercise effectively helps improve the autonomic nervous function so as to increase the practitioner’s load capacity, eliminate visceral inertia, and avoid cardiovascular and cerebrovascular accidents.

5. Producing good mood and sensations: the physical exercises consisting of gentle, slow, circular and continuous moves, the induction of refined language, a proper degree of mental concentration plus moderate exercise enable the practitioner to increase the secretion of endopeptidases and produce good sensations, resulting in good effect in practice by helping achieve a peaceful composure and a refreshing, serene state of nothingness (an ideal state in Buddhist cultivation ― note by the translator).

In summary, the exercises provide an excellent warm-up for any physical activity, as well as, maintain overall fitness and strengthening of the body. They please both, body and mind, and help prevent the onset of diseases. With simplicity, elegance and diverse applicability, the routines are welcomed by practitioners all over the world. Instructions for the exercises have been translated and published in English, Japanese, German, Spanish and Russian in helping to promote them in more than 30 countries and regions worldwide.

Welcome to this very active ever expanding practice!