Part I Qigong-High Cholesterol Impotence Menopause Prostate Disease

Part I

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Fig.4(A)

(1) Stand erect with feet together, head and neck upright, and chin drawn slightly inward. Relax the chest and abdomen, shoulders and arms down loosely, and hands touching the outer sides of the thighs. Concentrate your mind, look straight ahead and breathe naturally. (Fig. 1)
(2) Move the left foot gently half a step to the left, with the feet shoulder-width apart, toes forward. (Fig. 2)
(3) Raise the arms slowly forward to shoulder level, fingers slightly bent, palms down and elbows slightly dropped. Keep the arms shoulder-width apart. (Fig. 3)
(4) Keep the upper part of the body upright, bend the legs slowly to a half squat, and press the palms gently downward to abdomen level, palms facing the knees. (Figs. 4 (A) and 4 (B))
Points for attention: The height of the bent knees differs from person to person. Generally speaking, the thighs and the floor form an angle of 45 to 60 degrees. Do not let your body rise or fall, but keep roughly the same height throughout the routine, except when you execute certain movements like the crouch step, the standing or squating stance with feet apart, and the standing on one leg.

Fig.4(B)

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1.White Crane Spreads Its Wings
(1) Turn the upper part of the body slightly to the left and shift the body weight onto the left leg. Raise the left palm slightly until the forearm lies across the left part of the chest. Move the right palm to the left in a downward arc past the abdomen until it comes under the left hand, palms facing each other as if holding a ball. At the same time, raise the right foot and place it by the left foot. Look ahead over the left palm. (Fig. 5)
(2) Move the right foot half a step backward to the right, and shift the body weight backward. Turn the waist to the right. Move the right palm from the lower left to the upper right, and the left palm downward past the right shouldler in arcs. Look at the right palm. (Fig. 6)
(3) Turn the upper part of the body slightly to the left and face the front. Move the palms in arcs in opposite directions, press the left hand on the left hip, palm down and fingers pointing forward, and raise the right hand to the upper right before the forehead, palm inward, and both arms curved. At the same time, move the left foot slightly inward, ball of foot on the floor and knee slightly bent to form a left empty step. Look straight ahead. (Fig. 7)
Points for attention: In executing the empty step, the feet form an angle of about 45 degrees. Keep the knee of the rear leg over the toes and the buttock over the heel. Keep the upper part of the body upright and pull the buttocks in. Do not turn the knees inward or outward too much.
2. Brush Knee with Twist Step, Left

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Fig.9

(1) Turn the upper part of the body slightly to the left, and move the right hand in an arc downward past the front of the body, and the left hand in an arc upward past the side of the body. (Fig. 8)
(2) Turn the upper part of the body to the right, move the right hand in an arc from below to the upper right backward to ear level, palm obliquely up, and at the same time, move the left hand in an arc from before the body to the lower right to before the right part of the chest, palm obliquely down. At the same time, move the left foot back to the inner side of the right foot. Look at the right palm. (Fig. 9)

Fig.10

(3) Turn the upper part of the body slightly to the left, move the left foot one step forward to the left with the feet about 30 centimetres apart, and shift the body weight forward, left leg bent and right leg straightened to form a left bow step. At the same time, pull the right hand back past the right ear and push it forward, fingers to nose level. Move the left hand downward to the left around the left knee and press it by the left hip, palm down and fingers pointing forward. Keep the upper part of the body upright and relax the waist and hips. Look at the right hand. (Fig. 10)
Points for attention: In executing the bow step, the feet form an angle of about 45 to 60 degrees (when necessary, readjust the heel of the rear foot by moving it backward). The left knee and the left toes form a perpendicular line. In order to keep balanced, do not put both feet on the same line, or cross them. Keep the feet 10 to 30 centimetres apart horizontally, depending on the degree of the turn of the body and the direction for the force applied.
3. Single Whip, Left

Fig.11

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Fig.13

(1) Sit back and shift the weight onto the right leg, toes of the left foot raised and turned slightly inward, while turning the upper part of the body to the right. Move the right arm backward to the right, palm down, and move the left hand to the front 0t the body in an arc from the lower left side to shoulder level, pain obliquely down. The head follows the body's turn. Look ahead (Fig. 11)
(2) Land the left foot firmly on the floor, shift the weight to the left leg and withdraw the right foot to the inner side of the left foot. At the same time, move the left forearm slightly back and turn the right arm outward, palm up, and thread it forward to the left under the left elbow. (Fig. 12)
(3) Move the right foot one step forward to the right (imagine facing south when starting the exercises, and in this exercise you should now be facing west). Keep the feet about 10 centimetres apart horizontally. Shift the weight forward to form the right bow step. At the same time, place the left palm by the inner side of the right wrist (the same side as the palm). Move both hands from the left forward in a horizontal semicircle, right palm obliquely inward and left palm obliquely outward. Turn the upper part of the body to the front, and relax the waist and hips. Look at the front palm. (Fig. 13)

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Fig.16

(4) Continue from the previous exercise. Sit back with the; toes of the right tiptoes raised. Move the right hand in a horizontal semicircle from the front to the right and backward, palm up, with the left palm on the inner side of the right wrist. Look at the front hand. (Fig. 14)
(5) Land the right foot firmly on the floor, toes turned inward, turn the upper part of the body slightly to the left, shift. the weight to the right leg, and move the left foot back to the inner side of the right foot. At the same time, turn the right forearm inward in front of the right shoulder before stretching it forward in a curve, and then Immediately press the right palm and change it into a hook hand when it comes to the forward right. Turn the left forearm outward at the same time until it stops at the inner side of the right ribs, palm inside. Look at the right hand. (Fig. 15)
(6) Turn the upper part of the body slightly to the left, move the left foot one step forward to the left (due east but slightly north), and shift the weight forward to form the left bow step. At the same time, continue to turn the upper part of the body to the left, left forearm turned inward, and push the hand slowly forward, palm facing forward and fingers at nose level, with the left arm over the left foot. Look at the left palm. (Fig. 16)
Points for attention: Turn the waist while moving the hands in horizontal semicircles. Keep the upper part of the body upright. Keep the arms slightly bent, elbows lowered and relaxed after pushing and pressing the palms. Do not shrug the shoulders Beginners may touch the floor with the ball of the foot by the inner side of the supporting foot to keep balanced. When the weight is shifted forward to form the bow step, straighten the rear leg naturally without stiffening the knee, and adjust the rear heel whenever necessary
4. Hand Strums Lute, Left

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Fig.18

(1) Relax and lower the waist as the upper part of the body turns slightly to the left, and move the right foot half a step forward, ball of foot on the floor behind the left foot. At the same time, move the left hand in an arc inward and downward in front of the left hip, change the right hook hand into a palm, and following the body turn, swing it horizontally inward and forward in front of the body, palm obliquely up. Look straight ahead. (Fig. 17)
(2) Shift the weight backward, right foot on the floor, and move the left foot slightly forward, heel on the floor and knee slightly bent to form the left empty step. At the same time, move the right hand back, elbow bent, as the waist turns slightly to the right, and turn the palm downward while the left hand moves in an arc outward, forward and upward. Then relax and lower both arms with a combined force, left palm rightward with fingers pointing up at the nose, and right palm stopping in front of the chest, palm facing the left elbow. Look at the left hand. (Fig. 18)
Points for attention: When the right foot lands, place the hall of the foot on the floor and then bring the whole foot slowly to the floor as the weight is shifted backward. In moving the step, raise the heel first and then the whole foot gently. Apply the fore gently and evenly when landing or raising the feet. Do not stamp or hammer the floor suddenly.
5. Stroke and Push

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Fig.20

(1) Move the left foot slightly outward to the left and then place it fully on the floor with the weight shifted forward to form the left bow step. Turn the upper part of the body slightly to the right. Thread the right hand forward over the left forearm and move it in an arc from left to forward right horizontally, palm obliquely down. Turn the left hand slightly outward (palm obliquely up), and move it in an arc backward to under the inner side of the right elbow. Look at the right hand. (Figs. 19-20)

Fig.21

(2) Pull both palms downward as if stroking a long beard, left palm to the outer side of the left hip and right palm in front of the abdomen. At the same time, move the right foot backward to the inner side of the left foot. Look ahead to the right. (Fig. 21)

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Fig.23

(3) Move the right foot one step forward to the right (southeast), heel on the floor. At the same time, turn both forearms (left arm inward and right arm outward), turn both palms over and raise them to chest level, arms bent and palms facing each other Turn the head with the body naturally. (Fig. 22)
(4) Land the right foot firmly on the floor and shift the weight forward to form the right bow step. Push both arms forward, arms forming a circle, left fingers close to the right wrist, and left palm outward with fingers obliquely up and right palm inward with fingers leftward at shoulder level. Look at the right wrist. This is the right stroking and pushing exercise. (Fig. 23)

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Fig.25

(5) Shift the weight backward, toes of the right foot raised and turned slightly inward, and then place them on the floor to form the right bow step. At the same time, turn the upper part of the body to the left, thread the left hand forward above the right forearm and move it horizontally forward in an arc, and move the right palm slightly backward in an arc to under the inner side of the left elbow. Look at the left palm. (Figs. 24-25)

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Fig.28

(6) The left stroking and pushing exercise is the same as the right stroking and pushing exercise, only in a different direction (northeast). (Figs. 26-28)

(7) Repeat the movements in (1) to (4). (Figs. 29-33)
Points for attention: From stroking to pushing, raise both palms while turning them in front of the body within the limits of a shoulder-width. Stroking should be coordinated with the withdrawing of the foot, and pushing with the bending of the leg. In withdrawing the foot, the beginner may rest the ball on the Floor by the inner side of the supporting foot before stepping forward in order to keep balance. This is permitted in similar movements throughout the routine.

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6. Turn to Strike, Parry and Punch, Left

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(1) Shift the weight backward, toes of the right foot outward, and turn the upper part of the body to the right. Move the left hand forward to the left (due east), palm obliquely down, and move the right hand in an arc downward at the same time, palm up. (Fig. 34)
(2) Shift the weight forward, and move the left foot to the inner side of the right foot. Move the right hand in an arc from below to the right backward, and then upward to the front at shoulder level, palm down. Change the left palm into a fist, and move it downward in an arc to the right part of the chest, knuckles up. Look straight ahead. (Fig. 35)

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Fig.37

(3) Take a skip forward with the left foot, heel on the floor and toes outward. Strike forward with the left fist (due east) to chest level, knuckles down. Move the right hand past the outer side of the left forearm and press it by the side of the right hip. Look at the left fist. (Fig. 36)
(4) Shift the weight forward, land the left foot on the floor, and move the right foot past the inner side of the left foot to step forward while turning the waist to the left. Move the left fist in an arc to the left side of the waist, knuckles down. Move the right hand forward in an arc past the right side of the body for a parry at chest level, palm forward down. Look at the right palm. (Fig. 37)

Fig.38

(5) Shift the weight forward to form the right bow step and punch forward with the left fist, knuckles upward at chest level. Move the right palm back to the inner side of the left forearm at the same time. Look at the left fist. (Fig. 38)
Points for attention: The two vertical arcs should be symmetrical. While withdrawing the left fist after striking, turn the left forearm inward first and then outward. When parrying with the right palm, turn the right forearm outward first and then inward.
7. Ward off, Stroke, Push and Press, Left

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Fig.41
(1) Sit back, toes of the right foot outward, and turn the waist to the right. Turn the right forearm outward, and move the right hand in an arc downward, palm up. Change the left fist into a palm, and turn the forearm inward to push it forward, palm turned downward. (Fig. 39)
(2) Land the right foot, shift the weight forward, and with- draw the left foot to the inner side of the right foot. At the same time, move the left hand downward to in front of the waist and the right hand backward and upward to in front of the chest, both in arcs, palms facing each other as if holding a ball. (Fig. 40)
(3) Turn the upper part of the body slightly to the left, move the left foot one step forward, shift the weight forward, and straighten the rear leg, heel backward, to form the left bow step. At the same time, move the left forearm forward, elbow slightly bent, to shoulder level, palm inward, as if to ward off a blow, while the right palm is pressed downward to the right hip. Look at the left forearm. (Fig. 41)

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Fig.44
(4) Turn the waist slightly to the left, move the left hand forward and turn it over, palm down, while the right forearm turned outward, palm up, and is moved upward and forward past the abdomen to under the left forearm. (Fig. 42)
(5) Turn the upper part of the body to the right, pull both hands downward past the abdomen as if stroking a long beard, and then move them upward and backward in an arc to the right until the right hand reaches shoulder level, palm obliquely up, and the left forearm is bent in front of the chest, palm obliquely inward. At the same time, sit back and bend the right leg with the weight almost on it. Look at the right palm. (Fig. 43)
(6) Turn the upper part of the body to the left, face forward, and shift the weight forward to form the left bow step. Bend the right arm at the elbow, and move the hand back, palm fingers close to the wrist of the left hand. Push both hands forward slowly at shoulder level, left palm inward and right palm forward, and form arms into a semicircle. Look at the left wrist. (Fig. 44)

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Fig.46
(7) Push the right palm forward over the left wrist, and separate the hands until they are a shoulder-width apart, palms down. Sit back immediately, and shift the weight onto the right leg, left toes up. Bend both arms at the elbow, and withdraw them to in front of the chest, palms obliquely down. Look straight ahead. (Fig. 45)
(8) Bend the left leg forward to form the left bow step. Move both palms downward past the abdomen to press them forward and upward with the wrist at shoulder level. Relax the waist and hips, drop the shoulders and elbows, and keep the wrists and palms at ease. Look straight ahead. (Fig. 46)
Points for attention: From stroking to pushing, move the hands backward. From pushing to pressing, be sure to draw the buttocks in, and keep the upper part of the body upright, not leading forward or backward.

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