Tai Chi Qigong Shibashi 18

Movements

What is Shibashi Qigong?

Tai Chi can be a dynamic or free flowing form of moving meditation which helps bring about calm and peace of mind whilst gently exercising the whole body
and helps to enhance the flow of Qi (vital energy) within the body. Tai Chi is now widely practised and taught in every major country of the world. Its principles
and methods make it readily accessible to people of all ages and ability.
Shibashi Qigong (Shibashi meaning 18 movements in Chinese and Qigong is an ancient Chinese system of physical exercises and breathing techniques) was
developed through the Yang style that is one of the five traditional Tai Chi styles. Shibashi exercises unify the whole of the system in a relaxed, focused and
mindful way, what appears flowing and effortless on the outside is a result of cultivating deep relaxation on the inside. Being mindful of the way we breathe
and move, less of what we do becomes an unconscious reaction. This allows us to remain calm and centered and in full control of all we do in life. Gentle
stretching and releasing, combined with deep relaxed breathing encourages tensions deep in the body's tissues to soften and release.
Where to practice
This type of qigong can be practiced indoors and outdoors. A quiet and peaceful environment should be chosen with good air circulation. Avoid practicing
outside at times of severe weather such as thunderstorms or days with high smog alerts and strong winds.
Breathing
When practicing Shibashi Qigong we use a style of breathing called abdominal breathing or diaphragmatic breathing. You inhale through your nose and exhale
through your mouth. It is deep breathing using the full extent of your lung capacity. 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.
How to start
This qigong is very effective and easy to learn. However, you should not expect to remember all 18 movements at one time. You should begin by practicing a
few movements at a time. When practiced regularly, most people will be able to master all 18 movements within a week. You should start to see some results
if you practice this qigong exercise on a daily basis for three months.
How to practice
Shibashi Qigong can be practiced anywhere and in both standing and seated. Each movement should flow naturally and link seamlessly from one to the other
without any break in rhythm and form. Coordinate your whole body and relax the movements in time with your breathing. keeping all your movements
smooth and continuous.

Tai Chi stance

Tai Chi or horse stance;

Correct body alignment is very important and the body should be relaxed
The feet should be shoulder width apart
Arms relaxed and hanging down by the side
Clear the mind and breath during all of the movements

1. Commencing form

Raise the arms to shoulder level or to height that is adequate

Turn the palms so they face the body and the back of the hands remain horizontal as the arms raise
Breath in and raise the arms up the body keeping the elbows, wrists and fingers relaxed and slightly bent
Raise the body as you breath in and raise the arms
Return the arms to the bottom and front of the body
The hands remain horizontal at the top of the movement and the palms face the body as the arms lower
Breath out and lower the arms keeping the elbows, wrists and relaxed and slightly bent
Sink the body down as you breath out keeping knees slightly bent

2. Broadening ones chest

Raise the arms to shoulder level or to height that is adequate

Turn the palms so they face the body and the back of the hands remain horizontal as the arms raise
Breath in and raise the arms up the body keeping the elbows, wrists and fingers relaxed and slightly bent
Raise the body as you breath in and raise the arms
Open the arms out
Turn the palms in to face each other, open the arms out to you feel adequate
Keep the shoulders, elbows and hands relaxed
Close the arms in
Breathing out
Keeping the palms turned in to face each other, close the arms returning to center
Keep the shoulders, elbows and hands relaxed
Return the arms to the bottom and front of the body
The hands remain horizontal at the top of the movement and the palms face the body as the arms lower
Breath out and lower the arms keeping the elbows, wrists and relaxed and slightly bent
Sink the body down as you breath out keeping knees slightly bent

3. Dancing with rainbows

Raise arms over the head

Breathe in and raise the body
Turn the palms to face each other
Turn to the left
Change body weight onto the right leg keeping the knees slightly bent
Extend the left arm out to the left side at shoulder height if adequate and turn the palm up
Turn the head to the left focusing on the palm facing up
Curve the right arm over the head with palm facing down
Turn to the right
Breathe out, change body weight onto the left leg keeping the knees slightly bent
Extend the right arm out to the right side at shoulder height if adequate and turn the palm up
Turn the head to the right focusing on the palm facing up
Curve the left arm over the head with palm facing down

4. Circling arms

Crossing the hands

Cross the hands turning the palms so they are facing up
Raise the arms
Breathe in and raise the arms up the body keeping the hands crossed
Raise the body as raising the arms keeping the shoulders, elbows and wrists relaxed
Keep the hands crossed
Breathe out turning the palms to face outwards
Separate the hands and lower the arms down in an arching motion on the outside of the body keeping the shoulders, elbows
and wrists relaxed
Sink the body down keeping a slight bend in the knees as the arms lower

5. Twisting waist & swing arms

Turn to right:
Turn body from waist toward right keeping knees slightly bent
Breathe in and draw right arm down to side keeping the elbows and wrists are slightly bent
Arc backwards right drawing right arm up in an arc behind body, palm tip at ear height and turn right palm to face the front
Push right palm
Breathe out and turn the body from waist back to center whilst pushing right hand over left palm
Draw the left arm towards the body and turn the right palm so that it faces upwards
Turn to left
Turn body from waist toward left keeping the knees slightly bent
Breathe in and draw left arm down to side keeping the elbows and wrists are slightly bent
Arc backwards left drawing left arm up in an arc behind body, palm tip at ear height and turn left palm to face the front
Push left palm
Breathe out and turn the body from waist back to center whilst pushing left hand over right palm
Draw the right arm towards the body and turn the left palm so that it faces upwards

6. Rowing the boat

Raise arms overhead

Breathe in and pull both arms back with palms facing backwards
Raising the body as the arms extended above the head keeping the shoulders relaxed and elbows slightly ben, palms facing
forwards
Returning the arms to the front
Breathing out and pushing the arms forward with palms facing forwards
Sinking the body with the knees slightly bent keeping the shoulders relaxed and elbows slightly bent, palms facing forwards

7. Holding a ball

Turn left
Breathe in and turn the body from waist toward left
Extend the right arm up until shoulder height if adequate with right palm facing up and raise the heels
Lower heels
Breathe out and lower the heels to the floor
Turn the right palm downwards and sink body down with knees slightly bent
Turn the body from the waist back to center and draw the right arm down to thigh
Turn right
Breathe in and turn the body from waist toward right
Extend the left arm up until shoulder height if adequate with left palm faces up and raise the heels
Lower heels
Breathe out and lower heels to floor
Turn the left palm downwards and sink body down with knees slightly bent
Turn the body from the waist back to center and draw left arm down to thigh

8. Carrying the moon

Turn left
Breathe in and raise body whilst turning the body to the left from the waist
Keeping the shoulders relaxed and the elbows slightly bent extend the arms up towards the left with the head focusing on
the hands
Face the front from the left
Breathing out and turn the body from the waist back to the center
Sink the body as the arms draw back to the front keeping the knees slightly bent
Turn right
Breathe in and raise body whilst turning the body to the right from the waist
Keeping the shoulders relaxed and the elbows slightly bent extend the arms up towards the right with the head focusing on
the hands
Face the front from the right
Breathing out and turn the body from the waist back to the center
Sink the body as the arms draw back to the front keeping the knees slightly bent

9. Twisting waist & push palms

Draw palms to the waist facing upwards

Push to the left
Breathe out and turn the body to the left from the waist
Turn the right palm to face forward and push the arm forward at chest level
Return to the center
Breathe in and turn the body back to center from the waist
Turn the right palm to face upwards and draw the arm back to the side
Push to the right
Breathe out and turn the body to the right from the waist
Turn the left palm to face forward and push the arm forward at chest level
Return to the center
Breathe in and turn the body back to center from the waist
Turn the left palm to face upwards and draw the arm back to the side

10. Playing with clouds

Raising the left arm to face level and drop the right hand to waist level with both palms facing the body
Turn to the left
Breathe in and turn the body to the left from the waist, allow the arms to follow the body as turning keeping the elbows
slightly bent
Switch the position of the arms
When the body has turned from the waist raise the right arm to face level and drop the left arm to waist level
Turn to the right
Breathe in and turn the body to the right from the waist, allow the arms to follow the body as turning keeping the elbows
slightly bent
Switch the position of the arms
When the body has turned from the waist raise the left arm to face level and drop the right arm to waist level

11. Scooping from the sea

Changing the stance the left foot is further forward

Bend forwards
Transfer the weight onto the left foot and bend at the waist drawing both arms downwards and towards the knee
Cross the hands over the knee with the palms facing upwards
Scoop up
Breathing in and transferring the weight onto the right leg whilst gradually straightening the body upright
Bringing the crossed palms up above the head
Separating the hands
Breathe out and face the palms downwards
Separate the arms and repeat bending forwards
Repeat the movements and change the stance so the right foot is further forward

12. Playing with waves

Changing the stance the left foot is further forward

Push hands
Breathing out and pushing both hands out whilst transferring the weight onto the left foot
Palms facing forwards and the right heel leaves the ground
Pulling the hands back
Breathing in and pulling both hands back to chest level transferring the weight back onto the right foot
Palms facing the ground and return the heel to the ground whilst lifting the right toe off the ground
Repeat the movements and change the stance so the right foot is further forward

13. Spreading your wings

Changing the stance the left foot is further forward

Open arms
Breathing in and transfer weight onto the left foot
Keeping shoulders relaxed with elbows slightly bent open both arms at chest height
Lift the right heel off the floor as you transfer your weight forward onto the left foot
Close arms
Breathing out and transfer weight from left foot onto right
Right heel returns to the floor as both arms close and return to center keeping shoulders relaxed and elbows slightly bent at
chest height
Repeat the movements and change the stance so the right foot is further forward

14. Punching

Returning stance back to Tai Chi stance

Right punch out
Breathing out, punch out at chest level and turn the fist palm facing down
Pull right fist back
Breathing in, draw right fist back to waist and turn the fist palm facing up
Left punch out
Breathing out, punch out at chest level and turn the fist palm facing down
Pull left fist back
Breathing in, draw right fist back to waist and turn the fist palm facing up

15. Flying like wild goose

Raising the heels

Breathing in and raise the body onto the ball of each foot during the movement
Keeping the shoulders relaxed and elbows slightly bent raise both arms until slightly above shoulder level with the palms
facing outwards
Lower the heels
Breathing out and sinking the body and heels downwards
Keeping the shoulders relaxed and elbows slightly bent lower the arms in a curve motion palms facing outwards

16. Spinning wheels

Circle clockwise up
Breathing in and bend down and gently start to lean the body backwards during the movement
Keeping the shoulders relaxed with elbows slightly bent
Raise the body by twisting to the left and raise arms until above the head if adequate
Circle clockwise down
Breathing out lower the arms on the right side by twisting the body to the right
Bend from the waist to the original position

17. Bouncing the ball

Right bounce up
Breathing in and transferring the weight onto the right foot
Raise the right arm and left knee/foot simultaneously
Right bounce down
Breathing out
Bring the right arm down and return the left toes first then onto the heel
Left bounce up
Breathing in and transferring the weight onto the left foot
Raise the left arm and right knee/foot simultaneously
Right bounce down
Breathing out
Bring the left arm down and return the right toes first then onto the heel

18.Pressing the palms

Raising the Chi

Breathing in and raising the body
Turn the palms up to face upwards gently raise the arms up to chest height
Grounding the Chi
Breathing out and sinking the body down
Turn the palms to face downwards and gently push the arms down towards waist level