152 Dragon and Tiger Medical Chi Gung

Final Step: Integration and Practice

After making the transition from Movement 2 to Movement 3, 20 repetitions is one round of
practice. One repetition is defined as one bending forward and raising of your body. Do 10
repetitions with one leg forward; make the changeover and do 10 repetitions with the other
leg forward (Figure 9-5 or 9-6).
Make the change from one leg to the other seamless and coordinated.
If 20 rounds is too much for you at first, do fewer rounds. Make sure that you do them
in even numbers so that you balance the repetitions.

Transition between Movements 3 and 4

This transition uses components from Movements 2 and 3 (Figure 9-7).
1. As you finish raising your body and arms during your last repetition of Movement 3,
bring your feet side by side, parallel and shoulder's width apart, as you simultaneously
bring your palms in front of your body facing the lower tantien (Figure 9-7 A-D).

A B c D E

Transition from Movement 3 to Movement 4

Part A-Stand Up and Bring Hands Up
Figure 9-7
 Chapter 9: Movement 3 Integration 153

2. Move your palms along the great meridian to your flanks (the sides of your torso) and
then move them upward (Figure 9-7 D-F). As your hands pass by the center of your
midriff, gradually begin to form both hands into beaks. The fingertips point to and
trace your flanks.

3. When your hands get near your armpits, begin to unfurl your arms, ideally directly to
the sides of your shoulders, as your fingers trace the energy pathways of your upper
arms as in Movement 2 (Figure 9-7 F & G).

4. As both arms extend, your shoulders, upper arms, elbows and wrists will rotate so
your elbows drop and point downwards and your beak fingers point directly to the
ground (Figure 9-7 H). At this point (as in Movement 2) the gradual closing of both
your beak hands finishes and your fingers touch each other in a relaxed fashion.

5. Extend both arms sideways without locking your elbows. Open your hands and face
both palms directly sideways (Figure 9-7 I). Your fingertips should be upwards, with
your arms directly to the sides of your body at about shoulder height. Do not force
your arms or hands into this position-go to 70 percent of your range of motion.

You have now completed the transition and are ready to begin Movement 4, Tiger
Separates Her Cubs.

- -

F G H

Transition from Movement 3 to Movement 4

Part B-Extend Arms and Hands to the Sides
Figure 9-7
 TIGER SEPARATES
10 HER CUBS
Movem.ent 4

The name of this movement, "Tiger Separates Her Cubs," is a metaphor for the way in
which this large cat playfully separates her cubs, bringing peace to her heart and her family.
As you do this movement, chi transfers between the left and right sides of your upper body.
As this occurs, chi moves across the heart and the middle tantien, the center of consciousness,
bringing peace, compassion and balance into your heart.

Overview
The continuous side-ta-side motion of the arms and shoulder blades, together with turning
of your head, gently energizes your chi and frees up chi blockages in the important
acupuncture points and meridians that control the functions of the heart. This improves cir-
culation and helps to heal the heart muscle and the pericardium, the fibrous membrane
surrounding the heart and attached portions of the main blood vessels. The movement
loosens up the whole upper body and increases the flexibility of the shoulder blades. This
improves blood flow to the area, which helps to reduce or eliminate neck and shoulder
pain. Your arms and hands gain greater strength and mobility. Your head is able to turn
more easily, so very important for older people, especially when driving.

155
156 Dragon and Tiger Medical Chi Gung

Step 1: Trace the Correct Energy Pathways

The tracing in this movement is simple.
1. While you stand or sit, place your arms up and out to the sides of your body at
shoulder height with your palms facing forward. Your partner will lightly tap you-

a. From the fingertips of one hand, along the inner surface of the arm to the
shoulder's nest
b. Across the chest, to the heart and the opposite shoulder's nest
c. Across the inner surface of the other arm to the palm and fingertips.

Your partner will then reverse directions to move across the same pathways, beginning at
the fingertips, to return to the starting point on the opposite side of your body (Figure 10-1).

2. Now trace the energy pathways by yourself with your hands on your body. Reach
across your body with your left hand to trace from the right hand along the inside of
your right arm and across your chest to your left shoulder's nest. Then switch hands
and use the right hand to continue in the same direction from the shoulder's nest and
trace out along your left arm to your left hand and fingertips. Then reverse this process
to return to your starting point.

Energy Lines to be Traced

Figure 10-1
 Chapter 10: Tiger Separates Her Cubs -Movement 4 157

Step 2: Learn the Hand and Foot

Movements
The motions of Movement 4 are relatively simple and there are only a few important new
details to learn. For this reason, the hand and foot movements are combined in one step.
In this exercise, you will continually shift all your weight from side to side, without turning
your waist or pivoting either foot. While doing this you will simultaneously be moving your
arms and turning your head. When you do the actual movement, you will not trace the path-
ways with your hands. Instead, you will feel the lines directly with your mind and visualize
energy moving through them.

Beginning position: At the end of the transition from Movement 3 to Movement 4: your
arms are extended out to the sides with your hands open and your palms facing sideways
(Figure 10-2). Your fingertips face upwards and your arms are directly to the sides of your
body at about shoulder height. Your elbows point downwards. Your weight is distributed
evenly on both feet.

Beginning Position
Figure 10-2

1. Move Right
Smoothly shift all your weight to the right leg. As you do so, the next motions should
happen simultaneously in a continuous flow. The weighted leg should be slightly bent.
Gradually let the heel of your left foot leave the ground, but keep the ball touching
the ground. Do not let your left hip rise; let your left knee move forward similar
158 Dragon and Tiger Medical Chi Gung

to the way you raised your heel in Movement 1 (see pp. 36-37). If you cannot
comfortably shift all your weight to the right, leave some weight on your left leg.
Begin to retract your extended left hand to move toward your left shoulder to just past
your elbow crease. This is done by moving your left shoulder blade to the right. Your
armpit will be partially closed and your elbow will continue to point downwards.
As you complete the move to the right, open up your right armpit (Figure 10-3 B).
As you retract your left hand, form a beak hand with fingers pointing to the ground.
(Figure 10-3 A-B).
Initially let your right wrist slightly bend (Figure 10-3 A). As your beak arm and wrist
reaches their fully bent position, extend your right palm and slightly open your armpit.
Gently turn your head to the right, to the extent you can within your 70 percent range
of motion (Figure 10-3 B).
Do not turn your hips. Your torso continues to face forward and should not rotate.
You should keep the toes of your left foot pointing forward.

You have just completed moving to the right. One arm is extended; the other is retracted
and has a beak hand. Your head and eyes are looking at your right palm. This is counted
as one movement.

Begin to shift Left heel

weight to begins
right leg to rise
A B
Move Right
Figure 10-3
 Chapter 10: Tiger Separates Her Cubs -Movement 4 159

About the Foot, Leg and Torso Movement- The "Slosh"

The foot and leg movements of Movement 4 are essentially the same as the leg movements
of Movement " with one important exception.
In Movement 4 you move your legs and shift your weight in the same movement pattern.
Here your primary emphasis is on the feeling of shifting your weight from side to side.
,. Begin to practice the leg and foot movements that you learned in Movement ,. Find a
comfortable, slow rhythm and practice until your legs are warmed up and your move-
ment begins to feel smooth, liquid and effortless.
2. Now focus on feeling your side-to-side weight shifts. Try to maintain your hips at the
same height and feel them-and your torso and shoulders on top of them-move very
stably in each direction (Figure 10-5).
For this exercise, it helps to think of your body as being composed of mostly water. In
fact water comprises about 60 percent of your total body weight. Water is in your blood,
your cells, your joints and even your bones.
When you move side to side try to feel as if all the water inside you-or the blood if you
prefer-is washing back and forth from one side to the other. let your legs, hips, torso,
shoulders and head remain very stable as you move while allowing the water/blood inside
you to "slosh" from side to side. The action is similar to when you hold a glass and move
it gently from side to side; the glass itself moves as one piece while the water "sloshes" from
side to side inside the glass.
3. Play with this leg and hip movement until you find
a very comfortable, slow and steady rhythm. You
should feel a gentle and relaxing transfer of
blood, other fluids and chi from one side of your
body to the other through your hips, belly, heart
and even your brain.

About the Shoulder Blades

Ideally, the shoulder blades will move your arms in
this movement (Figure 10-4). In the figure below, you
can see that the shoulder blade that is connected to
the arm that is extending outward moves away from Shoulder Blades as You Move Right
the spine, and the shoulder blade connected to the Figure 10-4
160 Dragon and Tiger Medical Chi Gung

retracting arm with the beak hand moves towards the spine. At first the shoulder blades will
feel "Iocked Up" but will gradually loosen as you practice.

2. Move Left
As you move to the left, you will smoothly shift your weight from being fully weighted on
the right to being fully weighted on the left leg. As you do so, the next motions should happen
simultaneously in a continuous flow (Figure 10-5 A-E). To move to the right again, simply
reverse the order of the movements (Figure 10-5 E-A).

Right
hand

Left heel
completely
dropped,
weight is
evenly on
both feet

A B c

~
Begin
Right heel weight shift Right heel is Left foot is
begins to rise to left foot 70% raised weighted
D E
Move Left
Figure 10-5
 Chapter 10: Tiger Separates Her Cubs -Movement 4 161

Gradually let the heel of your left foot sink to the ground. Do not let your left hip
drop. Your heel should finish sinking as you finish your weight shift. let your left leg
remain slightly bent (Figure 10-5 A-C).
Gradually let the heel of your right foot leave the ground, but keep the ball touching
the ground. Do not let your right hip rise; let your right knee move forward similar
to the way you raised your heel in Movement 1 Isee p. 36). When your weight is
in the middle, both heels will be slightly off the ground lor initially they may be on
the ground until your balance improves). As you finish your weight shift, only raise
your right heel as far as is comfortable (Figure 10-5 E).
Extend your left arm from the shoulder blade and armpit as you stretch open your
left beak hand and push your left palm outwards (Figure 10-5 C-E). Both elbows
point downward. As you do that, retract your extended right hand to move back
towards your right shoulder to just past your elbow crease. This is done by partially
closing your armpit as you bring your elbow slightly towards your ribs, keeping
your elbows pointing downwards (Figure 10-5 D-E).
As you move left, your shoulder blades should move in the direction of your extending
palm. let the movement of the shoulder blades help move your arms. Do your best
to keep your shoulder muscles relaxed.
As you retract your right hand, gradually form a beak hand with fingers pointing to
the ground. (Figure 10-5 D & E).
Gradually and steadily turn your head from facing right to facing left. When your
weight is in the middle, your head faces the front (Figure 10-5 C). When your weight
is fully shifted, your head faces directly toward your left side, within your 70 percent
range of motion (Figure 10-5 E). Allow your neck, shoulders, armpits and eyes to
move in unison.
Do not turn your hips. Your torso should continue to face forward and not rotate. You
should keep the toes of your right foot pointing forward.
You have just completed two movements, one to each side. Twenty movements comprise
one round of Movement 4.
Try and keep your movements relaxed. Only lift your arms as high as is comfortable.
Your shoulders should not rise.

Take a Short Break

It is recommended that you take a break at this point in order to allow your
nervous system to absorb what you have just learned.
162 Dragon and Tiger Medical Chi Gung

Step 3: Coordinate Breathing with the

Movements
As you move in one direction, inhale for 80 percent of your arm movements. Exhale during
the last 20 percent of the movement as you extend your palm out. Do the same as you move
in the other direction.

Final Step: Integration and Practice

Now integrate the hand and leg movements with your breathing into one seamless,
coordinated movement.

I. Transition to Movement 4
and Repetition I

Inhale - - - - - - - - - - - - - - - - - -

2. Repetitions 2 and 3

Inhale -----------------'l.~ Exhale

Movement 4
Integration and Practice
Figure 10-6
 Chapter 10: Tiger Separates Her Cubs -Movement 4 163

First, inhale and make the transition between Movement 3 and Movement 4, finishing
with the palms of both your hands facing out as you exhale. Then inhale, shift your weight,
turn your head and move your arms to the right. Exhale as you finish. Count this as one
repetition (Figure 10-6).
You are now ready to shift left and begin the begin the second repetition. Twenty repetitions
is one round of practice. Each time you shift from left to right or right to left is one
repetition (Figure 10-6). If 20 rounds are too much for you at first, do fewer repetitions.
However, make sure that you do them in even numbers.

~ Exhale
- - _ - - - - - - - - - - - . . . . ,.. ~
- - - - I.. Inhale ~
- - - - I.. Exhale-----i..~

Inhale - - - - - - - - - - - - - - - - - - - . . . Exhale

Take a Short Break

It is recommended that you take a break at this point in order to allow your
nervous system to absorb what you have just learned.
164 Dragon and Tiger Medical Chi Gung

Transition between Movement 4 and Movement 5

You have just completed your sequence of 20 repetitions of Movement 4 (Figure 10-7 A).

Beginning Position: Your left palm is extended to the side and your right arm is retracted,
with your fingers pointing downward in a beak hand.

1. Leave your left arm extended, palm facing the side, fingers up and simultaneously-

Inhale and smoothly shift your weight toward the opposite side, until your weight is
evenly distributed on both feet. Turn your head and face straight ahead.
Exhale and open your right beak hand and extend your retracted right arm and
palm sideways, until your arm and palm are extended completely to the side and
fingertips point up. Both palms are now open and face away from your body
(Figure 10-7 B).
2. Inhale and gradually bend your elbows, form a beak with the fingers of each hand
and trace your fingers back along your arms until they point directly at your armpits
(Figure 10-7 C-D).
3. With your beak fingers, trace the energy pathways from your armpits down your flanks
until they reach the level of the great meridian as you finish inhaling (Figure 10-7 f) ..

- - -

Finish final Shift weight

repetition of evenly to
Movement 4 both feet

A
~ B
Transition from Movement 4 to Movement 5
Figure 10-7
 Chapter 10: Tiger Separates Her Cubs -Movement 4 165

At this point if your energy feels less than very strong, simply trace the great meridian
back to the spine and forward to the front of the tantien, as many times as you need until
your energy feels smooth and your mind is clear. End on an inhale with your beak fingers
at your flanks at the level of the great meridian.
4. Open your hands, point your fingers at your skin and continue downward to trace the
outside of your thighs and lower legs until your fingers point directly at the outsides of
your feet and exhale (Figure 10-7 F).

5. Move your hands to trace around your toes until they point at the inside of your feet as
you begin to inhale again.

You have now completed the transition and are ready to begin movement 5, Tiger Pounces.

c D F
Transition from Movement4 to Movement 5
Figure 10-7
166 Dragon and Tiger Medical Chi Gung

Important Points to Remember

Keep in mind the movement's main goal is to increase blood circulation and
improve heart function. Shifting and sloshing your weight from side to side aids in
maximizing the blood circulation between the left and right sides of the body. It
also loosens the shoulder blades.
Make sure you shift your weight completely to each foot, even if you have to
temporarily use a higher stance. Remember the 70 percent rule and avoid
locking your knee joints.
Let your shoulder blades help move your arms.
The synergistic effect of simultaneous motions maximizes Movement 4's benefits.
 TIGER POUNCES
11 Movement 5

The name of the move, "Tiger Pounces," is a metaphor for the way in which a tiger subdues
its prey or a kitten playfully jumps on a toy. Seemingly without effort, they gather their energy.
When they pounce, they suddenly release all their energy downwards, still remaining soft
and relaxed.

Grounding Your Energy

One of the benefits of all chi gung practices is to develop positive habits that become reflexive
in emergencies. Movement 5 helps ground your energy and bring balance into your body
and emotions.
This move is extremely beneficial in many common disturbing situations-a traumatic
emotional situation, such as an argument with your partner, the experience of fear or a sudden
death in the family. When you have emotional trauma, your internal dialogue speeds up as
chi gets progressively more stuck in the head. You relive many of the memories associated

167
168 Dragon and Tiger Medical Chi Gung

with the trauma, remember every word spoken and repeat thoughts you might have used or
wished you had said, over and over. The solution lies in getting the chi out of your head and
back into your body where it belongs. This is a specialty of Movement 5.
likewise, this move is equally useful if your body goes into shock following an accident
or a natural disaster, such as an earthquake or hurricane. During shock, the brain has more
energy than it can handle and shuts down causing hysteria or disorientation. In the West,
a common method for bringing people out of hysteria is to slap them to bring them to their
senses. However, this may cause a worsening of the problem because it can cause even
more energy to get stuck in the head, which can induce even more extreme paralysis.
In the chi practices of the East, a common method for bringing people out of hysteria is
to lift the person and bring them down hard on their heels, hit their heels or have them
stamp their feet. This causes chi energy to suddenly drop down the body and be released
so the brain and natural body functions can return to normal. Movement 5 does the same.

Overview
Your primary goal in this movement is to coordinate the dropping of your heels and the
downward flick of your fingers, so that your energy drops in a sudden, but relaxed manner.
This may seem counterintuitive to you, but with time and practice, the more relaxed your
movements are, the more power, spring and speed you will gain.
As your energy moves downward, stagnant energy is powerfully released from your
kidneys, boosting your immune system and increasing the ability for relaxed chi to rise and
become balanced throughout your body.

Step 1: Learn Leg Movements

with Foot Drops
Note: there is no step for tracing the energy pathways here, because you have already
learned in Movements 1-3 to trace all of the energy pathways you will use in Movement 5.
The pathways being traced are shown in Figure 11-3, p. 171.
 Chapter I I: Tiger Pounces -Movement 5 169

Heel rise adjusted

to less than 70%
(You might rise to
50% or even less,
depending on
Optimal rise personal
at 70% circumstances)

Heels Rise: Two Options

Figure 11-1
Beginning position: At the completion of the last transition, you are standing with your
feet parallel, shoulder's width apart, weight evenly distributed on both feet. Your fingers
point down at the insides of your feet.

1. Very slowly lift your heels off the floor and press the balls of your feet strongly into the
ground. Putting physical pressure on the ball of the foot causes energy to rise in the
body. Do not raise your heels beyond 70 percent of your range of motion (Figure 11-1).
If you feel your foot vibrate or your foot or ankle tightens up, you have gone too far.
lift your heels in as relaxed a fashion as possible.

2. Suddenly drop your heels. The sudden pressure of the drop through the backs of your
heels will cause energy through your entire body and legs to move downward and
exit your feet. It is the suddenness and speed of the drop, not the power of your
stomp, that maximizes the clearing of stagnant energy from your legs.
When you drop, allow your body to find a position that is completely relaxed and
in which you feel all your joints have an internal bounce. Do not stiffen, lock or feel
energy getting stuck inside any of your joints. You should feel the shock wave from
your heels suddenly landing pass smoothly through your whole body, gently shaking
your system to dislodge stagnant energy from your kidneys through your waist, legs
and feet into the ground.

3. If you are weak, ill, injured or recovering from surgery, avoid counterproductive and
unnecessary shock to yourself by initially lifting your heels less than an inch off the
ground and only very gently drop them. Make sure you practice on a soft surface.

Repeat the foot drop movements until you can do them while keeping your body relaxed
and your legs springy. It is not recommended that you do this excercise on concrete.
170 Dragon and Tiger Medical Chi Gung

Step 2: Learn Hand Movements

with Finger Flicks
Beginning position: Stand with your feet parallel, shoulder's width apart, weight evenly
distributed on both feet. Your fingers point down at the insides of your feet (Figure 11-2 A).

1. Slowly and gradually, draw your fingers together to make beak hands as you trace
the insides of your legs and bring your hands to your lower tantien (Figure 11-2 B).
Position your beak hands so that your fingertips point down directly to your lower
tantien (Figure 11-2 C). Your hands do not touch.

2. Relax your arms downwards and quickly flick your wrists. Your fingers open and point
directly to the floor. During the flick, your hands should be as soft, pliable and springy
as possible. The release of stagnant energy comes from the speed, not the physical
power of the release.
As you flick, generate the feeling of releasing and throwing away energy from
your armpits as well as your hands. The energy movement originates in the
armpits and finishes by being expressed out through the fingers.

Tensing your fingers, or putting overt physical strength in the flick, will diminish its
benefits. Speed is important, not power.

Beak
hands
Hands rise
and begin
to form
beak hands

A B c D

Hand Movements with Finger Flicks

Figure 11-2
 Chapter II: Tiger Pounces-Movement 5 171

Step 3: Coordinate Leg and Arm

Movements
8eginning position: Stand with your feet shoulder's width apart and parallel, fingers
pointing to the insides of your feet (Figure 10-3 A).

During the whole movement your palms will face your body. Your goal is to coordinate the
sudden dropping of your heels with the flick of your hands and fingers.
1. Slowly and gradually raise your heels as you simultaneously-

a. Trace your fingers up the energy pathways of the inside of your legs to your thighs
(Figure 11-3 B) to the level of the kwa and then continue up your centerline (as in
Movement 2) to your lower tantien, at which point your palms will face your lower
tantien (Figure 11-3 C).
b. Trace the great meridian to the mingmen as in Movement 3 (Figure 11-3 D, E & F) .
c. Trace the great meridian back to the lower tantien, gradually forming beak hands,
so that the fingers of each beak hand directly point to the lower tantien but do not
touch (Figure 11-3 G & H). At this point, your heels should be at their highest level.
2. Simultaneously, flick your fingers toward the ground and suddenly drop your heels
(Figure 11-3/). This action will naturally drop your chi energy down the outsides of
your legs. You are now ready to bring energy back up (Figure 11-3 J).

Repeat Instructions 1 and 2 in a continuous loop. Twenty flicks is one round of Movement 5.

A B c D E F G H J

Leg and Arm Coordination

Figure 11-3