Yangsheng Foundation Gong

I. Origin

Yangsheng Foundation Gong (Health-preservation Foundation Exercise or Yangsheng Zhuji Gong in Chinese Pinyin) is a Zhuanggong-based practice routine created jointly by Professors Zhang Guangde and Hu Xiaofei at the end of last century to help Daoyin and Taiji enthusiasts achieve a good foundation for practice so as to arrive at the desired effect of life extension. The two professors created this regimen by summing up more than 40 years of experience in Daoyin practice and research, and by drawing on the cultivation and practice methods of Neidan (internal Dan or internal alchemy) and traditional Chinese medicine (TCM), as well as, theories and methods of The Small Zhoutian Method, Cultivation by Meditation and Immortality and Mind-calming and Heart-regulating Gong. The practice routine consists two forms ― standing and sitting.

In 2022, Yangsheng Foundation Gong won the national excellent sports science popularization works from the Department of Science and Education of the General Administration of Sport of China

The Chinese word group 养生Yangsheng (nurturing, preserving life/health) is also called 摄生Shesheng (getting life/good health), namely, "preserving and nurturing life to make it last longer" by engaging in Kung Fu and/or Qigong practice and living a sound life style. By its original definition, 筑基 Zhuji (laying the foundation) refers to building the foundation of a house while, to Taoists, it means the foundation-laying stage of inner alchemy cultivation. Therefore, this regimen is a self-practice routine with Zhuanggong (stake-stand, i.e. standing like a post) as the form of practice, with mind guidance, breathing regulation and physical activity as the means of practice and with the integration of these three activities into one as the basic requirement. It also has tranquil detachment and inward concentration of the spirit as the ultimate state of attainment while laying a good foundation for practice, improving one’s skills and improving practice effect constitute the goal. In other words, Yangsheng Foundation Gong is for fundamental ability training and improvement practice for practitioners to keep their posture straight, relaxed and comfortable, the moves well-coordinated, the breathing natural and smooth, the spirit pure and pleasurable, and the body and limbs fully filled with qi.

II. Content

This routine consists of the following sections:

Preparation
Regulating the Acquired Qi
Nourishing the Innate Qi
Guiding Qi with Laogongs
Collecting Yang Qi from Heaven
Pouring Qi into Baihui
Collecting Yin Qi from the Earth
Returning Qi to Dantian
Guiding Qi through the Ren and Du Meridians
Winding Down

III. Scope

Laying a foundation for the Three Regulations ― suitable for beginners to build a good foundation for body, breath and mind regulation. Also to help those who have learned the basics to improve their skills.
Preserving health and repelling diseases ― suitable for preventing and treating illnesses such as hypertension, gastroesophageal reflux, insomnia and sub-health (a state featuring physiological function deterioration between good health and illness).
Easy to learn and practice ― suitable for people of different age groups and health conditions for a lifelong practice. Also a convenient way for ‘office exercise’.

IV. Theory

As a departure from the drawback of boredom caused by the ‘dead standing’ of traditional , these routine guides, with interesting situational stories, have the ‘live standing’ form alternating between moving and static phases, and incorporate moves such as putting the hands on the desk, embracing qi and holding the ball, as well as, other moves such as, gathering qi, pulling qi, and keeping qi to achieve the purpose of unblocking the Ren and Du meridians, and maintaining and nurturing vital qi.

The line of thinking that underlies the creation is as follows:

First of all, in Preparation, the "Buddha Worship" gesture and the silent recitation of the practice rhyme facilitate the practitioner’s smooth entry into the stage of "turning the body harmonious, the mind calm and the breathing even".
The second step is to fill Dantian and Mingmen (Life Gate) fully with qi and blood by "focusing the mind on Dantian” and "stopping one’s thought at Mingmen” so as to achieve the goal of tonifying the prenatal (original) qi and regulating the post-natal (acquired) qi to serve the purpose of "tonifying the internal organs and laying a solid foundation".
The third step is to stimulate Laogong and Yongquan acupoints by pulling qi and keeping a T-step stand so as to fill them fully with qi sensitivity in preparation for qi collection.
The fourth step serves the purpose of "connecting with heaven and earth and extracting the essence" through "absorbing extensively yang from the sun and heaven" and "absorbing extensively yin from the earth".
The fifth step is to have effective management of the qi of the whole body and the qi of essence from heaven and earth by returning qi to Dantian and circulating it along the Zhoutian cycles so as to facilitate "sound collection and storage and moving qi along the Ren and Du Meridians”.
In Step 6, consolidate the effect of strengthening the centre and tonifying the origin by “stirring the sea” (stirring with the tongue in the mouth), gargling, swallowing saliva and rubbing hands before massaging the face in order to relax and warm the face and keep the good mood for much longer.

V. Features

Easy to learn and practice, safe and reliable: the simple and less challenging movements can be practiced with the duration and amount of practice adjusted. The requirements for space and equipment are extremely low. The routine can easily meet the practice requirements of people from all walks of life, especially office workers.
Upright and leisurely, gentle and rounded: the practitioner's posture needs to be straight and centred with gentle, slow, even and curving moves to achieve the aim of physical and mental relaxation as well as qi and blood circulation throughout the body.
Alternating between moving and static moves; combining intake and swallow: the requirement not only to emphasize the static Zhuanggong as the main component, but also to integrate a small amount of qi-pulling, qi-gathering and change of moves combined with saliva swallowing with a view to training both the spirit and the form, and strengthening the body and replenishing the essence.
Moving and breathing following each other, with the moves assisting and the breathing prolonged: the requirement that, under the guidance of the mind, the physical movement helps breathing and renders it even and slow to achieve the goal of optimizing breathing.
Having a lingering single-mindedness producing an abundance of qi: each move and movement requires the mind to have an appropriate level of concentration on "one spot" to reach the goal of eliminating distractions, purifying the brain, enhancing qi sensation, dredging meridians and gathering true qi.
The form conforming with breathing and the mind, with the Three Regulations in integration: form regulation is to serve breathing regulation and mind regulation and serve yin-yang regulation and intake, zang-fu regulation, and smooth qi and blood flows so as to build the foundation and increase wisdom.

Findings from experiments and years of practice in society show that this regimen is simple, safe and story-and-culture-based and can be practiced for life. It can not only effectively help people lay a good foundation for improving their Kung Fu/Qigong skills, but also help prevent and treat some diseases and improve sleep quality after long-term practice. It helps launch people into a happy, healthy life of longevity. To date, Yangsheng Foundation Gong has reached over 30 countries and regions around the world, and is highly sought after by health and fitness enthusiasts at large. We invite you to take an active part in learning and practicing it.