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Tai Chi Qigong Shibashi Set One Instruction Manual
Supplementary material for the Tai Chi Qigong Shibashi video
(You can access the free video of this qigong at www.taichi18.com)

Written by: Master Wing Cheung
Edited by: Marianne Nakamura
Feel free to share this instruction manual with those in need and those you love

Please read the following carefully in order to maximize thebenefits of this qigong

Where to practice: This type of qigong can be practiced indoors or outdoors. A quiet and peaceful environment with good air circulation should be chosen. Avoid practicing outside during severe weather such as thunderstorms or strong winds, or on days with high smog alerts. Breathing: The type of breathing we will be doing throughout this qigong exercise is called abdominalbreathing. Abdominal breathing is breathing using your diaphragm. You inhale through your nose and exhale through your mouth. It is called abdominal breathing, because the movement of your diaphragm will expand your lower abdomen during the inhale and contract your lower abdomen during the exhale. Breathe deeply using the full extent of your lung capacity. How to start: This qigong is very effectiveand easy to learn. However, you should not expect to remember all 18 movements at one time. You should begin by practicing the first 3 movements. When these 3 movements have been mastered, proceed to practicing the next 3 movements in addition to the first 3 that you have just mastered. Always add to your exercise in increments of 3. There is poster available which displays all the movements ofthis qigong. It is an excellent tool to help you remember the 18 movements and their sequence. When practiced regularly, most people will be able to master all 18 movements within a week. You should start to see some results when you practice on a daily basis for three months. To achieve maximum results and health benefits from this qigong, I also recommend that you take a herbal supplement calledIntra. According to traditional Chinese medical theory, there are 8 elements that affect our bodies. These 8 interrelated elements are: yin/yang; heat/cold; outer/inner; and vague/solid. We are healthy when they are in balance. Intra is a precise formulation of 23 botanical extracts in a fruit juice base designed to balance these 8 elements. Many call it the edible qigong because the theory behindIntra is similar to many qigong exercises. For more information please visit www.intraherbal.com I am sure you will benefit from Tai Chi Qigong Shibashi. Just follow the instructions and practice daily. Be sure to visit our forum www.taichi18.com/forum The forum is a good resource for all qigong practitioners to share their experiences. In addition, I will be sending newsletters to provide moreknowledge on tai chi and qigong with advice on how to maximize their benefits. To make sure that you do not miss my newsletters, please add taichi18.com to your safe senders list. Stay happy & healthy, Sifu Wing Cheung

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Opening Position (Wuji Stance)        stand with feet shoulder width apart relax the whole body arms hang down at sides palms face thighs knees bendslightly clear the mind remain in this posture for a few minutes

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1. Commencing Form

A. Raise arms out front to shoulder level:       breathing in palms face back fingers point down and are slightly curved raise body by slightly straightening legs bring arms up to shoulder height and width palms face down

B. Return arms down to sides:        breathing out turnpalms to face forwards fingers point up and are slightly curved bend elbows sink body down with knees slightly bent lower arms back down palms at thigh level facing back

Repeat A-B 6 times

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2. Broadening One’s Chest

A. Raise arms out front to shoulder level:       breathing in palms face back fingers point down and are slightly curved raise body arms come up...