suggestions for basic beginner solitary practice?

[5_fists]

hey gents - i was wondering if anyone could suggest to me, a starter set of chi kung that i could give a shot on my own? something general for health thatd be ok to try by myself.

background - did some wuzuquan kung fu in my mid-late teens off and on , in college did some shotokan, and some shaolin kung fu/tai chi - never got beyond the basics with any of it though, i tended to take the beginner classes over and over. basically dropped out of it all around 25, and am now 38..

never did any chi work, thought i'd give it a bit of a try and see if it calls to me. thinking back now, i kinda wish i'd stuck with some it, but, as they say, that was then, this is now.

any suggestions appreciated

[rett]

I was in a rather similar situation to yours a few years ago and I'd suggest a combination of zhan zhuang and sitting meditation. You can always build on it with movement exercises later, or in parallel.

My take on it would be that if you don't have a teacher you don't want to do intricate exercises where you manipulate chi. Better perhaps to do simple exercises that cultivate chi naturally and let the body open up on its own.

Here are two books that explain their subjects well enough to work without a teacher and that are "safe" in the sense that you won't injure yourself or have a meditation freakout as long as you follow the instructions. Other people will probably have other ideas, but these two books are what I would go for. These both give you reliable, real stuff in my opinion.

The Way of Energy
http://www.amazon.com/The-Way-Energy...dp/0671736450/

The Method of No Method
http://www.amazon.com/The-Method-No-...dp/1590305752/

As a complement to the latter you could also look at the section on sitting meditation and following the breath in
Hoofprint of the Ox
http://www.amazon.com/Hoofprint-Ox-P...dp/0195152484/

These are just a couple of ideas that you could compare with other people's suggestions. Good luck finding what suits you best.

[RickMatz]

I put together a collection of links here.

[Hendrik]

Try out my ykt drills
http://www.youtube.com/watch?v=CNAlfwK5C_Y

[madhusudan]

I would echo rett's words. Here is a series on zhan zhuang worth watching:

http://www.youtube.com/watch?v=y07FauHYlmg

[Neeros]

I really suggest you find a good teacher.

[rett]

I would echo rett's words. Here is a series on zhan zhuang worth watching:

http://www.youtube.com/watch?v=y07FauHYlmg

Nice video, thanks!

[rett]

Try out my ykt drills
http://www.youtube.com/watch?v=CNAlfwK5C_Y

Hendrik, thanks for the video lesson.

[rett]

I put together a collection of links here.

Thanks for the links. Nice page.

[Matthew]

hey gents - i was wondering if anyone could suggest to me, a starter set of chi kung that i could give a shot on my own?

never did any chi work, thought i'd give it a bit of a try and see if it calls to me. thinking back now, i kinda wish i'd stuck with some it, but, as they say, that was then, this is now.

any suggestions appreciated

Hi 5_fists. I realized in responding to rett, I might just elaborate for you on Zhan Zhuang since I believe it can benefit.

Firstly I want to say, dropping preconceived notions about qi gong, qi, internal this or that, etc was very hard for me to do and took me actually meeting my master to do - there is a tendency to not fully believe/fully commit to something you read online and a greater tendency to mix various things, which yields far less benefit IMO.

I really believe in following the natural method (ZiRan) whether or not one has a teacher.

That is to say - not trying to move Intent, Qi, not trying to tense certain parts of the body, not trying to visualize magic anything, and practicing especially as long as there are not continual discomfort or pains.

I'd say trying anymore than this before you were comfortable could be too much for beginners, elderly, sickly, or those used to external practice:
-------------------------
-breathing should always be comfortable, not forcing deep breath at all.
-allow your breathing to slow
-Drop your tailbone ("tuck the butt") such that the lower spine is straight up and down
-Knees not locked (slightly bent) - this isn't the movies, starting very low will not help and is not natural.
-Weight is dominately over bubbling spring (front part of feet)
-Feet at one-foot's-width apart (directly under your hip joints)
-relax body (joints, spine, limbs, anus)
-natural breathing to start
-slight chin tuck (to raise back of the neck more vertical)
-hands can be at the side or slightly infront of the Dan Tian (just below below belly button)
-teeth together/mouth closed with tongue softly touching the roof of the mouth
-eyes can be a small bit squinted/focused if comfortable

I'd also follow what you read here: http://www.chanwuyi.org/showroom/model/T0303/templateCustomWebPage.do?webId=1233929329351&editC urrentLanguage=1235069892126&customWebPageId=12855 09549671457351 - and read the following few pages which includes elaboration on Zhan Zhuang)

Stand as you are comfortable. If that is only 2 minutes then do it 2 minutes - if you can for 10 minutes, do it for 10. Beyond this there are further adjustments to zhan zhuang that can be practiced.

Once you are entirely familiar with the above methods- simply add in these 2 breathing focus points:
1) When inhaling, put focus on your dantian/lower abdominal area.
When exhaling, put focus on your nose.

2) Exhaling is akin to pushing a ball under water. you exhale, but the inhale rises of its own accord, not forced.

[rett]

That's a really nice list of key points, thanks

[groovenugget]

i am considering a zz program at www.apricotforesthall.com .
see also mit qigong.

[No_Know]

Until you get a teacher in this, since it's breathing and breathing wrong could mess you over, listen for your blood curculating. Visualize a place infront of the pulse. When you can listen to your pusle with your mind and tag the in-front of it. Tag the just after of it. Thiese practices/this practice might be something-or-otheruntil and when you meet an authorized teacher of Chi Kung/qigong.

No_Know

[rett]

I agree about not doing complex manipulation of breathing without a teacher.

Natural breathing in movements, and observing the breathing in meditation are safe though, I believe. I have also been told this by teachers and read it from well-known and respected teachers who give basic meditation instructions in books that are meant to have a low likelihood of causing problems.

I also believe its okay to coordinate breathing with movements as long as it comes naturally and evenly. So if I start getting out of synch, I let the breathing go back to natural and resynch later by itself. A mistake I used to make was to prioritize the coordination and hold my breath or similar to keep it timed to the movements. This built-up tension in my chest and was not healthy, good, or helpful in any way.

I've more or less completely stopped doing any reverse breathing or power generating breathing even though it is taught by a good teacher in the group I attend. I simply don't need it for anything and don't want the potential risks.

I respect the group and the teacher very much, but I'm not interested in more than the very simplest "taoist" type benefits for want of a better word. I believe in qi, but don't want to actively try to promote circulations or play with the energies or break through blockages. If that grows naturally, fine.

For me actively striving for those things just becomes another game or involvement or ego investment, and I already have enough of those. For others it can be very worthwhile; I'm convinced of this.

It goes without saying that this are just practice-blog notes from an amateur. I'm mostly interested in comparing experiences.