Professor Zhang Guangde developed this set of Qigong (Daoyin) exercises according to the principles of Traditional Chinese Medicine. With regard to the TCM the heart is one of five viscera (organs situated in abdomen and chest).

The heart is the only organ which has no rest throughout the whole of our lives; it never ceases to beat from birth to death. "The Heart is the Origin of Life", therefore we must take care of our heart in order to promote health and longevity. The exercises are based on these simple notions and that prevention is better than cure. Regular practice is essential to achieve success. Ideally one should train in these exercises twice daily and results are directly related to effort.

According to the TCM and Daoyin theory the following benefits are a corollary of the exercises:

• Helps to treat coronary heart disease (coronary arteries supply blood to the heart wall)
• Hypertension (high blood pressure)
• Hypotention (lowered blood pressure)
• Tachycardia (abnormally rapid heatbeat)
• Arrhythmia (irregular heartbeat)
• Angina (disease of the heart muscle) "usually angina pectoris"

The major points to be considered are the involvement of the mind and movement combined together, with the mind being the first priority. So it is important to clear the mind of extraneous thoughts. The purpose is to unblock the channels and so promote the free flow of Qi. Concentration on the Laogong produces heat which allows the small blood vessels in the hands to expand and to enhance the circulation. This process calms the central nervous system and minimises stress.

All the movements employ the mind intent (Yi) and movement (Hsing). The first four movements concentrate on Laogong. The fifth movement applies pressure to points on the face and ears. The sixth movement uses Taichong (Liv 3) on the foot to pound Weizhong (UB40), Chengjin (UB56), Chengshan (UB57) and Fuyang (UB59) points. Movement seven returns the concentration to Laogong (P8). Movement eight focusses on three points on the back, Shenshu (UB23), Guanyuanshu (UB26) and Baihuanshu (UB30). The second part of taking "A Calm Walk" the focus is on the front channel, beginning at Guanyuan (Ren4) up to Tiantu (Ren22).

The heart belongs to fire in the five element theory and the kidneys belong to water. If the pair are in balance then the body is healthy. Balancing the kidneys therefore benefits the heart. Conversely trouble with the kidney can lead to trouble with the heart. The bladder becomes important because it has points that relate to all the major organs in the body. The exercises should be relaxed and supple but pounding and massage should be firm. One should relax and clear the mind, allowing the brain to relax to enable us to focus on the points in question. Relaxing the whole body is important to allow expansion of the smallest of blood vessels. This will encourage a greater flow of Qi and blood. Studies suggest that proper relaxation can lead to as much as ten per cent expansion of the blood vessels.

The breathing and movements are synchronised. This is not easy for the novice. However the synchronisation becomes practical when we have command of the movements. The breathing should be smooth and long to invigorate the respiratory and nervous systems. This will in turn help to soften and open the blood vessels. If one uses professor Zhang's music the application of inhalation and exhalation is quite easy to follow; we simply breathe in on all odd numbers (1,3,5,7) and breathe out on even numbers (2,4,6,8). The tongue should lay lightly on the upper palate, it is quite common when practising Daoyin to secrete an increase of saliva and this should be gently swallowed as if taking a tonic.

At the simple level the twisting movements exercise the fibres of the muscles, exercise the joints, free up blockages that cause stagnation of Qi. This will invigorate many important points on the meridian system with particular emphasis on the wrists. The twisting of the upper limbs will invigorate the three Yin and Yang channels of the arms: Heart, Heart Protector and Triple Heater. Use of the middle fingers in the facial and ear massage will stimulate Zhongchong (P0) and the same point will be under pressure when we stimulate Laogong (P8).

All movements should be slow and firm, this can help to regulate the heart, the circulation and promote the stablisation of the metabolism. Regular practice will bring a steady increase in flexibility. Although these exercises function well in terms of preventative medicine, they are of particular benefit for those with blood pressure problems.

1. Wenji Qiwu

(Rising to perform the sword dance as the cock crows)

Key Points:

• press Laogong with force.
• Keep the bottom tucked in.
• One round consists of lifting the arms to the front, to the left, to the front then to the right. Repeat this sequence on the odd numbers and exhale on the even numbers. Concentrate on Laogong point when you press with the middle finger and also recognise Dantian.

2. Baiyuan Xianguo

(The white ape offers fruit)

Key Points:

• raise the knees high on movements two and six (if the balance is precarious it is alright to rest the forward foot on the ground as an empty step in Taiji).
• relax the shoulders, soften and flex the wrists and ankles.
• the first steps are to the left, the second to the right. Complete two rounds.

3. Jinxiang Juanbi

(Golden elephant loops its trunk)

Key Points:

• use large sweeps of the arms.
• press Laogong point when making fists.
• the first movements are performed to the left then repeated to the right. Do two rounds, breathing as above with mental focus on Laogong.

4. Huangying Diebang

(Oriole flaps its wings)

Key Points:

• Shake the hands from the wrists (as if shaking water from the hands). Loosen the wrists to the maximum.
• Use the large sweeps of the arms. The first set of movements are to the left and then repeat to the right. Do two rounds.
• Inhale and exhale as previous exercises. Mental focus is on Laogong and Dantian.

5. Shangong Rouer

(Massage the ears)

Key Points:

• The first eight counts are concerned with the face massage, nine to twelve is a forward movement in the ears, thirteen to sixteen massage with the backward movement. Seventeen to twenty with the fingers repositioned is a forward movement within the ears, twenty to twenty four again moves back. Twenty five to twenty eight strokes the edge of the ear and pulls on the lobes, the last four counts, twenty nine to thirty two massage to the front and back of the ear.
• breathing is natural.
• concentrate on the points being massaged.

6. Choubi Koutui

(Pounding the limbs)

Key Points:

Swing the arms in large sweeps. Counts one to sixteen are used for pounding the arms, first work from the shoulder to the elbow and then work from elbow to shoulder.

Bend the supporting leg when pounding the legs. Counts seventeen to thirty two are concerned with the leg pounding working from knee to ankle and working back from ankle to knee.

let the waist lead the motion.

focus on the points being pounded, inhale on odd numbers, exhale on even numbers.

7. Kushu Pangen

(A withered tree deeply rooted)

Key Points:

• remember the stepping leg must cross in front of the standing leg. When stepping to the left look first in that direction but when you squat look to the right and vice versa for the opposite direction.
• breathing follows the pattern of previous exercises.
• focus the mind on Laogong when making fists and Dantian when sinking down.

8. Pingbu Lianhuan

(Take a quiet walk)

Key Points:

• Use firm pressure to the relevant points, exercise points on the ankle by vigorously drawing back the toes.
• counts one to eight turn to the left, counts nine to sixteen move to the right massaging the back. The second count of sixteen refers to the massage of points on the front of the body.
• breathing follows the prescribed pattern.
• when attending the front of the body, in addition to the points being massaged, be mindful of Dantian. When attending the back massage be attentive to Mingmen.

Many of the principles outlined in previous articles on Daoyin Yangsheng Gong are common to all sets of Professor Zhang's exercises. Please bear this in mind when studying the current issue.

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