Qigong exercisers through the ages have built up from their training practice rich experiences that are summarized as the three key elements of "regulation of body", "regulation of breathing" and "regulation of mind". "Regulation of body" refers to the adjustment of body postures and relaxation exercise; "regulation of breathing" refers to the exercise of respiration and conducting qi; and "regulation of mind" refers to the regulation of mental activities: the exercise of mental tranquilization and mind concentration. Only a close combination and coordination of the three key elements in qigong exercise can guarantee a fruitful exercise of qigong.

1. The Regulation of Body in Qigong (Postures)

It is essential to assume suitable postures in qigong exercise. Correct postures are the preconditions to guarantee smooth respiration and induce mental relaxation and tranquilization. The theory that "if the postures are not correct, the flow of qi can not be smooth; if the flow of qi is not smooth, the mind can not be concentrated; if the mind is not concentrated, qi will be in disorder" shows the importance of the regulation of body. The postures commonly assumed are as follows:

1) Plain Sitting Posture. Sit up straight on a square stool, with the trunk and thighs, thighs and shanks in an angle of 900 respectively at the suitable height, the knees separated shoulder-width apart, the feet firmly placed on the floor, the hands naturally placed on the knees or thighs, the lower jaw slightly drawn in, the shoulders relaxed and the chest slightly drawn in, the mouth and eyes slightly closed, the tip of the tongue raised against the hard palate and a smile on the face.

2) Free Knee-Crossing Posture. Sit up straight on a wood bed with the legs crossed in the shape of the Chinese word "�? (eight), sitting naturally with the legs crossed, the hands placed on the knees or with the fingers interlocked before the lower abdomen, palms facing upward. The postures of the upper part of the body, head and upper limbs are the same as in Plain Sitting Posture.

3) Single Knee-Crossing Posture. The posture is similar to that in Free Knee-Crossing Posture. The sole difference is that the left (or right) shank is placed on the right (or left) shank.

4) Supine Lying Posture. Lie on the back on a wood bed with the upper part of the body cushioned slightly higher presenting a sloping position, with the legs straightly stretched, the hands placed against the sides of both legs or on the lower abdomen with one palm over the other (palms facing down. ward). The requirements of the head are the same as in Plain Sitting Posture.

5) Latericumbent Lying Posture. Lie on one side on a wood bed with the head levelly pillow, the upper part of the body straight, the neck slightly bent forward; the upper leg bent on the lower leg which is naturally stretched straight; the upper hand placed on the buttock (palm facing downward), the lower hand placed on the pillow (palm facing upward), about 2 cun apart from the head. The other requirements are the same as in the above form. The right lateral recumbent position is commonly adopted .

6) Standing Posture. Take the Tri-round-style Standing Stump for an example. Stand with the feet parallel to each other and 3-4 foot-widths apart (the space can be regulated in accordance with the height of the stance), head and neck right straight, the lower jaw slightly drawn in, the chest slightly drawn in and back erect, the hip relaxed and knees bent, the eyes looking straight ahead or slightly closed; the arms presenting an embracing gesture with the five fingers of each hand naturally separated and lightly bent as if holding a ball, the fingertips of one Ii and pointing at those of the other, about 30cm apart, palms facing inward; the mouth naturally closed3 the tongue tip raised against the hard palate and a smile on the face.

The standing form can be divided into high, middle and low forms according to the bending degree of the knee joints. In accordance with the postures of the arms, it can be divided into Natural-style Standing, Downward-pressing-style Standing Stump, Buddba-palrn-style Standing Stump and Tri-round-style Standing Stump, etc.

7) Walking Posture. Stand still for 2-3 minutes, then left foot takes a step forward first, with the heel touching the ground first, the upper part of the body and the hands swinging to the right, inhale through the nose and exhale through the mouth; when the left foot fully touches the ground, take the right foot one step forward with the heel touching the ground first, the upper part of he body and the arms swinging to the left, inhale through the nose and exhale through the mouth. Walk forward step by step as described above and end the exercise after walking for about half an hour.

2. The Regulation of Breathing in Qgong (Respiration)

The regulation of breathing is the regulation and exercise of respiration. It is a very important link in training qi, an essential method to cause genuine qi in the human body to accumulate, initiate and circulate. The regulation of breathing not only can achieve the effects of regulating the qi and blood and managing the internal organs of the organism but is also helpful to mental tranquilization and physical relaxation. The breathing regulation methods commonly adopted are as follows:

1) Natural Respiration Method. Without exertion of mindwill, breathe naturally.

2) Orthodrornic Abdominl Respiration Method. This refers to the method of respiration in which the diaphragm descends with the abdomen bulging out in inhalation and the diaphragm rises with the abdomen drawn in exhalation.

3) Counter-abdominal Respiration Method. Contrary to the above method, this refers to the method of respiration in which the abdomen is drawn in inhalation and bulges out in exhalation.

4) Pausing-Closing Respiration Method. This refers to the respiration method that requires to pause and close qi for a little while after each inhalation (exhalation) and then exhale (inhale).

5) Nose-inhaling and Mouth-exhaling Method. This refers to the respiration method to inhale through the nose and exhale through the mouth.

6) Reading-word Respiration Method. This refers to the method of respiration exercise to read silently word sounds in coordination with exhalation.

7) Sole Breathing Method. This refers to deep breathing. In coordination with "mind concentration", conduct qi through deep breathing to the acupoint Yongquan (Pouring Spring, K I) in the center of the sole while respiring.

8) Small Heavenly Circuit Respiration Method. In inhalation, the mindwill conducts qi to circulate from Baihui (Hundred Convergences, Du 20) to Shanzhong (Middle Chest, Ren1 7) Qidantian (Navel Elixir Field) Huiyin (Converging Yin, Ren 1); in exhalation, the mindwill conducts qi to circulate from Huiyin (Converging Yin, Ren 1) to Weigu (Coccyx) Jiaji (Bilateral Sides of the Spine) (Vertebrae) Yuzhen (Jade Occiput) Baihui (Hundred Convergences, Du 20). This respiration method to respire through the nose and conduct qi to circulate through the Ren and Du Channels in a circuit is also referred to as the "Method of Q Circulation Through Ren and Du Channels".

9) Genuine Breathing Method. This refers to very gentle abdominal breathing. Viewed outwardly, respiration seems to have stopped, but actually respiration is still going on through the navel; it is revolving and pulsating inside the abdomen, so it is also referred to as "Fetal Breathing Method". This shows that the exercise has reached a relatively higher level.

10) Latent Respiration Method. A single breath takes a relatively long time, the breathing being slow, gentle and even, without obvious sensation. This is a highly advanced respiration method.

11) Opening-closing Respiration Method. Also referred to as "Bodily Respiration Method", this is an exercise method based on the foundation of "Fetal Breathing Method" . For instance, as respiration goes on, fancy in the mind that the sweat pores all over the body are opening and closing, as if all the pores have the sensation of filling, permeating, opening and closing of "qi and breath". So this is also referred to as "Sweat Pore Respiration Method".

3. The Regulation of Mind in Qigong (Mind-will)

The key link in the regulation of mind is to, through exertion of mindwill, concentrate the mind, get rid of all stray thoughts, replace myriads of thoughts with one thought, thus gradually induce into tranquilization and enter a state of void. This is, namely, the so-called "training the mind to return to void". This is the most essential exercise in qigong exercise. The effect of the training practice is mainly determined by the degree of tranquilization. It is comparatively difficult for beginners to tranquilize. The tranquilizing methods commonly adopted are as follows:

1) Mind Concentration Method. The mind is highly concentrated on certain part of the body, certain acupoint or certain object outside the body, usually concentrated on Dan-tian (Elixir Field). The concentration should be obscure, without any forceful exertion, relaxed and natural, being just right.

2) Breath-following Method. The mind is highly concentrated on respiration, concentrated only on the rise and fall of the abdominal respiration without the conduct of mindwill so as to form a unification of mindwill and qi and reach a tranquil state of mind.

3) Breath-following Method. During the training practice, count silently the times of breath till the ear fails to hear, the eyes fail to see and the mind fails to think thus naturally reaching a tranquil state of mind.

4) Silent Reading Method. Read silently certain single word or phrase, for instance, the two words "song (relax)" and "[ing (tranquilize)", one word for exhalation and inhalation respectively. Its purpose is to replace the myriads of thoughts with one thought, replace all stray thoughts with the orthodox thought, gradually achieving a state free front stray thoughts and full of relaxation and joyousness, and comfortably reaching a tranquil state of mind.

5) Breath-listening Method. Listen with the ear to one's own breathing sound made by the passing current of respired air. It will be better to hear nothing. In case nothing is heard, it is advisable to fancy in the mind to listen so as to help tranquilize.

6) Mental Looking Method. During the training practice, fancy in the mind to conduct one's eyes to look inwardly at certain part inside one's own body or certain object outside one's body so as to induce into a tranquil state of mind.