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MARTIAL ARTS — QIGONG
MARTIAL ARTS•ALTERNATIVE HEALTH•QIGONG
THE
is for students who have learned a Taiji (Tai Chi)
form and want to reach new levels of skill and ability. This book includes three
complete Taiji Qigong (Chi Kung) exercises and more than 200 photographs
and illustrations to help you learn.
Taiji Qigong prepares your body and mind for great Taiji practice by loosening
your joints, warming your muscles, stimulating your Qi flow, and sharpening
your concentration. Qigong is also the key to developing the phenomenal
martial power of Taijiquan, a fact that many books ignore.
In addition, regular Qigong practice accelerates the health benefits of Taiji.
You’ll enjoy reduced stress, a stronger immune system, and a deeper awareness
of breath and body coordination. This authoritative guide can be used with any
style of Taijiquan.
• Increase your vitality.
• Improve your Taiji skills.
• Discover the key to internal power.
• Includes three complete sets of Qigong exercises.
The Essence of Taiji Qigong
“One of America’s most sought after instructors of Qigong”
- OMEGA INSTITUTE
Dr. Yang, Jwing-Ming is a renowned author and teacher of Chinese
martial arts and Qigong. Born in Taiwan, he has trained and taught
Taijiquan and Qigong for 35 years. He is the author of 25 books.
Dr. Yang lives in Lexington, Massachusetts.
ISBN-13: 978-1-886969-63-6
ISBN-10: 1-886969-63-9
YMAA Publication Center
1-800-669-8892 • email: ymaa@aol.com • www.ymaa.com
USA $20.95
ESSENCE TAIJI QIGONG DR. YANG, JWING-MING
THE SERIOUS STUDENT'S GUIDE TO BETTER TAIJI
THE
OF
YMAA
ESSENCE
TAIJI QIGONG
OF
THE INTERNAL FOUNDATION OF TAIJIQUAN
DR.YANG, JWING-MING
YMAA Publication Center
Main Office:
4354 Washington Street
Boston, Massachusetts, 02131
1-800-669-8892 • www.ymaa.com • ymaa@aol.com
Copyright ©1997 by Dr. Yang, Jwing-Ming
10 9 8 7 6 5 4 3
All rights reserved including the right of
reproduction in whole or in part in any form.
Publisher’s Cataloging-in-Publication
(Provided by Quality Books, Inc.)
Yang, Jwing-Ming 1946The essence of taiji qigong : the internal foundation of
taijiquan / Jwing-Ming Yang.—2nd ed.
p. cm. —(Martial arts—qigong)
Includes bibiographical references and index.
Preassigned LCCN: 98-60108
ISBN: 1-886969-63-9
1. Ch’i kung. 2. T’ai chi ch’uan. 3. Martial arts. 4.
Alternative medicine. I. Title. II. Series.
RA 781.8.Y36 1998
613.7’14’8
QBI98-667
Figures 2-4, 3-33, 3-34, 3-35, 3-36, 3-37, 3-38, 3-40, and 3-41 modified by Sarah Noack. Original
images copyright ©1994 by TechPool Studios Corp. USA, 1463 Warrensville Center Road, Cleveland,
OH 44121.
Disclaimer:
The author and publisher of this material are NOT RESPONSIBLE in any manner whatsoever for any
injury which may occur through reading or following the instructions in this manual.
The activities, physical or otherwise, described in this material may be too strenuous or dangerous for
some people, and the reader(s) should consult a physician before engaging in them.
Printed in Canada.
iv
Contents
Contents
About the Author . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . viii
Foreword by Pat Rice . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . xii
Preface—First Edition. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . xiv
Preface—Second Edition. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . xvi
Chapter 1. General Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1
1-1. Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1
1-2. The Definition of Qi and Qigong . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
1-3. A Brief History of Qigong . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
1-4. Categories of Qigong. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
1-5. A Brief History of Taijiquan . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16
1-6. Qigong Theory . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18
1-7. General Concepts of Qigong Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22
1-8. Taijiquan and Qigong . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33
1-9. How to Use This Book . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35
Chapter 2. The Root of Taijiquan—Yin and Yang . . . . . . . . . . . . . . . . . . . . . . . . . 39
2-1. The Concept of Yin and Yang, Kan and Li . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39
2-2. Yin and Yang in Taijiquan . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .43
Chapter 3. Taiji Qigong. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53
3-1. General Training Concepts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53
3-2. Fundamental Training Principles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .54
3-3. Warm-Up Qigong . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .56
3-4. Still Taiji Qigong . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .69
3-5. Moving Taiji Qigong . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .87
Conclusion . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 139
Appendix—Translation and Glossary of Chinese Terms. . . . . . . . . . . . . . . . . . 140
Index . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 156
vii
About the Author
About the Author
Dr. Yang, Jwing-Ming, Ph.D.
Dr. Yang, Jwing-Ming was born on August 11, 1946, in Xinzhu Xian (
), Taiwan
(
), Republic of China (
). He started his Wushu (
)(Gongfu or Kung Fu,
)
training at the age of fifteen under the Shaolin White Crane (Bai He,
) Master Cheng,
Gin-Gsao (
). Master Cheng originally learned Taizuquan (
) from his grandfather
when he was a child. When Master Cheng was fifteen years old, he started learning White
Crane from Master Jin, Shao-Feng (
), and followed him for twenty-three years until
Master Jin’s death.
In thirteen years of study (1961-1974 A.D.) under Master Cheng, Dr. Yang became an
expert in the White Crane Style of Chinese martial arts, which includes both the use of barehands and of various weapons such as saber, staff, spear, trident, two short rods, and many other
weapons. With the same master he also studied White Crane Qigong (
), Qin Na (or Chin
Na,
), Tui Na (
) and Dian Xue massages (
), and herbal treatment.
At the age of sixteen, Dr. Yang began the study of Yang Style Taijiquan (
)
under Master Kao Tao (
). After learning from Master Kao, Dr. Yang continued his study
and research of Taijiquan with several masters and senior practitioners such as Master Li, MaoChing (
) and Mr. Wilson Chen (
) in Taipei (
). Master Li learned his
Taijiquan from the well-known Master Han, Ching-Tang (
), and Mr. Chen learned his
). Dr. Yang has mastered the Taiji barehand
Taijiquan from Master Chang, Xiang-San (
sequence, pushing hands, the two-man fighting sequence, Taiji sword, Taiji saber, and Taiji
Qigong.
) in
When Dr. Yang was eighteen years old, he entered Tamkang University (
Taipei Xian to study Physics. In college he began the study of traditional Shaolin Long Fist
(Changquan or Chang Chuan,
) with Master Li, Mao-Ching at the Tamkang College
Guoshu Club (
)(1964-1968 A.D.), and eventually became an assistant instructor
under Master Li. In 1971 he completed his M.S. degree in Physics at the National Taiwan
), and then served in the Chinese Air Force from 1971 to 1972. In the
University (
)
service, Dr. Yang taught Physics at the Junior Academy of the Chinese Air Force (
while also teaching Wushu. After being honorably discharged in 1972, he returned to
Tamkang College to teach Physics and resumed study under Master Li, Mao-Ching. From
Master Li, Dr. Yang learned Northern Style Wushu, which includes both barehand (especially
kicking) techniques and numerous weapons.
In 1974, Dr. Yang came to the United States to study Mechanical Engineering at Purdue
University. At the request of a few students, Dr. Yang began to teach Gongfu (Kung Fu),
which resulted in the foundation of the Purdue University Chinese Kung Fu Research Club in
the spring of 1975. While at Purdue, Dr. Yang also taught college-credited courses in
viii
About the Author
Taijiquan. In May of 1978 he was awarded a Ph.D. in
Mechanical Engineering by Purdue.
In 1980, Dr. Yang moved to Houston to work for Texas
Instruments. While in Houston he founded Yang’s Shaolin
Kung Fu Academy, which was eventually taken over by his disciple Mr. Jeffery Bolt after he moved to Boston in 1982. Dr.
Yang founded Yang’s Martial Arts Academy (YMAA) in Boston
on October 1, 1982.
In January of 1984 he gave up his engineering career to
devote more time to research, writing, and teaching. In March
of 1986 he purchased property in the Jamaica Plain area of Boston to be used as the headquarters of the new organization, Yang’s Martial Arts Association. The organization has
continued to expand, and, as of July 1, 1989, YMAA has become just one division of Yang’s
Oriental Arts Association, Inc. (YOAA, Inc.).
In summary, Dr. Yang has been involved in Chinese Wushu since 1961. During this time,
he has spent thirteen years learning Shaolin White Crane (Bai He), Shaolin Long Fist
(Changquan), and Taijiquan. Dr. Yang has more than twenty-nine years of instructional experience: seven years in Taiwan, five years at Purdue University, two years in Houston, Texas, and
fifteen years in Boston, Massachusetts.
In addition, Dr. Yang has also been invited to offer seminars around the world to share his
knowledge of Chinese martial arts and Qigong. The countries he has visited include Canada,
Mexico, France, Italy, Poland, England, Ireland, Portugal, Switzerland, Germany, Hungary,
Spain, Holland, Latvia, South Africa, and Saudi Arabia.
Since 1986, YMAA has become an international organization, which currently includes
thirty-seven schools located in Poland, Portugal, France, Switzerland, Italy, Ireland, Holland,
Hungary, Belgium, South Africa, the United Kingdom, Canada, and the United States. Many
of Dr. Yang’s books and videotapes have been translated into languages such as French, Italian,
Spanish, Polish, Czech, Bulgarian, Dutch, Russian, and Hungarian.
Dr. Yang has written twenty-two volumes on the martial arts and Qigong:
1. Shaolin Chin Na; Unique Publications, Inc., 1980.
2. Shaolin Long Fist Kung Fu; Unique Publications, Inc., 1981.
3. Yang Style Tai Chi Chuan; Unique Publications, Inc., 1981.
4. Introduction to Ancient Chinese Weapons; Unique Publications, Inc.,1985.
5. Qigong for Health and Martial Arts; YMAA Publication Center, 1985.
6. Northern Shaolin Sword; YMAA Publication Center, 1985.
7. Tai Chi Theory and Martial Power; YMAA Publication Center, 1986.
8. Tai Chi Chuan Martial Applications, YMAA Publication Center, 1986.
ix
About the Author
9. Analysis of Shaolin Chin Na; YMAA Publication Center, 1987.
10. Eight Simple Qigong Exercises for Health; YMAA Publication Center, 1988.
11. The Root of Chinese Qigong—The Secrets of Qigong Training; YMAA Publication Center, 1989.
12. Muscle/Tendon Changing and Marrow/Brain Washing Chi Kung—The Secret of Youth;
YMAA Publication Center, 1989.
13. Hsing Yi Chuan—Theory and Applications; YMAA Publication Center, 1990.
14. The Essence of Taiji Qigong—Health and Martial Arts; YMAA Publication Center, 1990.
15. Qigong for Arthritis; YMAA Publication Center, 1991.
16. Chinese Qigong Massage—General Massage; YMAA Publication Center, 1992.
17. How to Defend Yourself; YMAA Publication Center, 1992.
18. Baguazhang—Emei Baguazhang; YMAA Publication Center, 1994.
19. Comprehensive Applications of Shaolin Chin Na—The Practical Defense of Chinese Seizing
Arts; YMAA Publication Center, 1995.
20. Taiji Chin Na—The Seizing Art of Taijiquan; YMAA Publication Center, 1995.
21. The Essence of Shaolin White Crane; YMAA Publication Center, 1996.
22. Back Pain—Chinese Qigong for Healing & Prevention; YMAA Publication Center, 1997.
Dr. Yang has also produced the following videotapes:
1. Yang Style Tai Chi Chuan and Its Applications; YMAA Publication Center, 1984.
2. Shaolin Long Fist Kung Fu—Lien Bu Chuan and Its Applications; YMAA Publication
Center, 1985.
3. Shaolin Long Fist Kung Fu—Gung Li Chuan and Its Applications; YMAA Publication
Center, 1986.
4. Shaolin Chin Na; YMAA Publication Center, 1987.
5. Wai Dan Chi Kung, Vol. 1—The Eight Pieces of Brocade; YMAA Publication Center, 1987.
6. Chi Kung for Tai Chi Chuan; YMAA Publication Center, 1990.
7. Qigong for Arthritis; YMAA Publication Center, 1991.
8. Qigong Massage—Self Massage; YMAA Publication Center, 1992.
9. Qigong Massage—With a Partner; YMAA Publication Center, 1992.
10. Defend Yourself 1—Unarmed Attack; YMAA Publication Center, 1992.
11. Defend Yourself 2—Knife Attack; YMAA Publication Center, 1992.
x
About the Author
12. Comprehensive Applications of Shaolin Chin Na 1; YMAA Publication Center, 1995.
13. Comprehensive Applications of Shaolin Chin Na 2; YMAA Publication Center, 1995.
14. Shaolin Long Fist Kung Fu—Yi Lu Mai Fu & Er Lu Mai Fu; YMAA Publication
Center, 1995.
15. Shaolin Long Fist Kung Fu—Shi Zi Tang; YMAA Publication Center, 1995.
16. Taiji Chin Na; YMAA Publication Center, 1995.
17. Emei Baguazhang—1; Basic Training, Qigong, Eight Palms, and Applications; YMAA
Publication Center, 1995.
18. Emei Baguazhang—2; Swimming Body Baguazhang and Its Applications; YMAA
Publication Center, 1995.
19. Emei Baguazhang—3; Bagua Deer Hook Sword and Its Applications; YMAA Publication
Center, 1995.
20. Xingyiquan—12 Animal Patterns and Their Applications; YMAA Publication Center, 1995.
21. Simplified Tai Chi Chuan—Simplified 24 Postures & Standard 48 Postures; YMAA
Publication Center, 1995.
22. Tai Chi Chuan & Applications—Simplified 24 Postures with Applications & Standard 48
Postures; YMAA Publication Center, 1995.
23. White Crane Hard Qigong; YMAA Publication Center, 1997.
24. White Crane Soft Qigong; YMAA Publication Center, 1997.
25. Xiao Hu Yan—Intermediate Level Long Fist Sequence; YMAA Publication Center, 1997.
26. Back Pain—Chinese Qigong for Healing and Prevention; YMAA Publication Center, 1997.
27. The Scientific Foundation of Chinese Qigong; YMAA Publication Center, 1997.
xi
Foreword
Foreword
In the past few years, the general populace of the U.S. has been facing a radical reexamination of the state of our health care system. Not only has this investigation included
wide-ranging debates on how health care is delivered and who pays the bills, it also has
brought us to a different vantage point for examining our philosophical approach to health and
well-being. We have been forced to reexamine our involvement in our own health care by the
realizations that many new diseases and dysfunctions are rising up to challenge us, and that
the world has become so closely connected that what affects people on one continent will soon
be active throughout the global village. Swiftly we made the discovery that we must be responsible for our own state of health; we have understood that we are either our own best friend or
our own worst enemy when it comes to caring for ourselves. The requirement that we care for
ourselves—selfcare—has brought us to a need for effective methods of regaining or maintaining our state of well-being.
We have been turning to what was first called “alternative” health practices and then soon
termed “complementary” health practices. These changes in our approach are not due to the
lack of skills among contemporary medicine practitioners nor to dearth of research and empirical proofs. Never have we had better medicines, machines, and methods, nor better proof of
their effectiveness. Modern medicine has not failed us; the state of medical research and care
and research has never been higher. Why then are so many people unhealthy? What has happened is that we allowed ourselves to become dependent upon someone else or something else
to “fix” our ailments, our bodies, our lives. These repairs have accomplished much, but too
often they are not complete or not permanent. As we look around us for models of good health,
we see that people who are bright, energetic, stress-free, happy—in short, healthy—are those
who take care of themselves, and we ask what they are doing that makes them healthy and
keeps them in that state.
People who take care of their health care for themselves in all areas—physical, mental,
emotional, psychological, and spiritual—and those who have the best success in those regards,
have discovered methods that care for all aspects at the same time. What they have discovered
is the catalyst that makes all health care really work: the realization of the wholeness of our
being. Many people have been fortunate enough to discover the traditional oriental exercise
and practices that emphasize the development of these connections: the practices of Qigong
and Taiji.
Until very recently, few people had heard of either of these, but over the past decade much
information has come to light and been documented in terms that make research results
acceptable in our culture, and now nearly everyone knows at least a little about them. In this
light, it is important that, as we turn to ancient and little known forms of health practice, we
have a contemporary and thorough guide.
Dr. Yang is the best possible person to be this guide. His own credentials are well documented, and as a member of the faculty of A Taste of China for many years, he has consistently
xii
Foreword
been very well received by students as he presented information on a variety of topics associated with Chinese health practices in general, and Taijiquan and Qigong specifically. As
director of A Taste of China, an organization which since 1983 has promoted Chinese martial
arts in general and presented international seminars, and national and international tournaments, I have been pleased to include Dr. Yang as one of our most popular presenters. His
depth of knowledge and his superb teaching style make him among the most valuable members of this community.
His background and training are very suitable to the subject of internal development,
combining personal experience with a scholarly approach. He is able to present the setting and
history of Qigong and Taiji without overemphasizing the relationship of background to the
actual practices. He uses terms that have been in place for centuries and brings them into current usage, and he includes the right amount of information to acquaint us with the concepts.
It’s the mark of a cultured person to be able to combine the ancient with the modern, the esoteric with the common, the physical with the mental, and the theory with the practice, and
Dr. Yang does these brilliantly.
His style of explaining makes the information accessible; the personal touch of addressing
the reader directly involves us in the process he is describing, stimulates interest, and reassures
us that we can accomplish these exercises and achieve the desired results. It’s “user friendly” in
the same way that directions are effectively given for accessing information from other sources,
that is, with clean outlines, plain language, clearly marked cautions, and complete illustrations. His teaching style matches his writing and literary style; simple, direct, thorough. He
has respect for his readers but makes no assumptions about our level of expertise, and he speaks
to us neither over our heads nor beneath our dignity. In this book, as in his others, he has developed a style that explains as clearly as possible in the medium of print and paper what you are
supposed to do and feel, and why.
As we rediscover our bodies and our minds and make the connections that were always
there to be made, it is important to have this resource, whose greatest value is that it leads us
gently and effectively in the right way of practice and understanding, and that it helps us
achieve our goal of health and well-being.
Pat Rice
Director, A Taste of China
Winchester, Virginia
July 10, 1998
xiii
Preface
Preface—First Edition
In the last twenty years, the Chinese concept of “Qi” has gradually come to be understood
by the Western public and accepted by modern medical society. It is now believed that Qi is
the “bioelectricity” circulating in the human body. It is only in the last twenty years that the
field of bioelectricity has gradually opened up in modern science. Because of the interest in this
new field of study, and also because of the more open communication with Chinese culture,
this field will probably bloom in the next twenty years. The most obvious indications of this
are the widespread acceptance of acupuncture treatment for illness and the popularity of
Qigong and Taijiquan.
Surprisingly, the main reason for the popularity of Taijiquan is not its martial potential,
but rather its ability to improve health. Although it is a martial art, Taijiquan brings the practitioner to a high level of body relaxation, calmness, and peace of mind. Most important of all,
it improves the internal Qi circulation, which is the key to maintaining health and curing
many illnesses.
Unlike other internal martial styles such as Xingyiquan, Bagua, and Liu He Ba Fa, the
beginning training of Taijiquan is completely relaxed and the use of the muscles is reduced to
a minimum. Because of this, it can be practiced by people of all ages. According to my personal teaching experience, a large percentage of people beginning Taiji are ill or elderly.
Especially in China, Taiji is well known for its ability to improve or even cure many illnesses,
notably problems of the stomach, lungs, heart, kidneys, high blood pressure, arthritis, mental
disorders, and many others. Once you understand the principles of Qigong and Taiji training
theory, you will be able to understand how this can be.
Although Taijiquan can give you a relaxed body and a calm mind, the most important
benefit you can gain is a higher level of understanding of life and nature. Taiji leads you to the
path by which you can use energy to communicate with nature. This is the path to both physical health and mental or spiritual health. Once you have achieved this, how can you wonder
about or be unsure of the meaning of life?
The Qigong sets used in Taijiquan are simple exercises which give you a feeling for your
Qi, and start you on the road to understanding how to work with your Qi. It does not just
improve your Qi circulation, it is the key to the successful practice of Taijiquan for either
health or martial purposes. In fact, there is not much difference between Taiji Qigong and
Taijiquan itself. All of the requirements for correct practice are exactly the same for both of
them. The only difference is that the Qigong forms are much simpler than the Taijiquan movements. This allows the practitioner to concentrate all of his effort on improving his ability to
feel inside his body. Some of the forms in the Qigong sets are actually simplified movements
adapted from the Taijiquan sequence.
xiv
Preface
There are a number of different styles of Taijiquan, each with their own Qigong sets. In
this book I will introduce the ones which have been passed down to me from my masters. The
first chapter will review the historical background of Qigong and Taijiquan, and introduce the
general theoretical and training concepts of Qigong. The second chapter will discuss the root
or essence of the Taiji training theory: Yin and Yang. Finally, the third chapter will introduce
the Taiji Qigong exercises.
Dr. Yang, Jwing-Ming
Boston, 1993
xv
Preface
Preface—Second Edition
Since Chinese acupuncture was introduced to the West, the concept of Qi and its circulation in the human body has gained recognition and acceptance from both physicians and the
public. More and more people in this country are turning to acupuncture treatments or trying
Qigong to improve their health. As they gain knowledge and experience the wonderful benefits of their practice, the reputation of these Oriental arts increases.
Practicing Qigong (which is the science of working with Qi, the living energy within the
body) can not only enhance your health and mental balance, but can also cure a number of illnesses, decreasing the need for medicines and drugs. Qigong uses both still and moving
meditation to increase and regulate the Qi circulation.
When you practice regularly, your mind will gradually grow calm and peaceful, and your
whole being will start to feel more balanced. However, the most important result of regular
Qigong practice is the discovery of the inner world of your body’s energy. Through sensing,
feeling and examining your inner experiences, you will begin to understand yourself not only
physically, but also mentally and energetically. This science of internal sensing, which the
Chinese have been studying for hundreds of years, is mostly ignored in the West. However, in
today’s busy and confusing society, this training is especially vital. With the peace, calmness
and energetic smoothness that Qigong can provide, you will be better able to relax and enjoy
your daily work, and perhaps even find real happiness.
I believe that it is very important for the West to learn, study, research, and develop this
scientific internal art immediately and on a wide scale. I believe that it can be very effective in
helping people, especially young people, to cope with the confusing and frightening challenges
of life. The general practice of Qigong balances the inner energy of our lives, and can be both
healing and instructive to its practitioners. Older people especially will find that it will maintain their health and even slow the aging process, as well as maintaining a healthy body. In
addition, Qigong can help older people to conquer depression, and improve their quality of
life. I am confident that people in the West will realize that Qigong practice will give them a
new perspective on themselves and the universe of energy which they both create and inhabit.
During the last thirteen years, I have traveled all over the world to share my knowledge
of Qigong and Chinese martial arts. One of the “hot” subjects that I am frequently asked about
is Taiji Qigong. Through Taiji Qigong practice, countless Taijiquan practitioners have had
their eyes opened to the inner feeling of Qi, and have learned how to balance and manipulate
it creatively and constructively. From this feeling and understanding, these practitioners learn
how to adopt Taijiquan practice into their daily lives both physically and mentally. This is
because Taiji Qigong is the foundation of Taijiquan practice. Once you comprehend this and
can access the deep feeling of this foundation, your Taijiquan practice will evolve into a deeper and more profound art.
xvi
Preface
I am very happy to see this new version of The Essence of Taiji Qigong become available to
the public. Other than correcting some minor errors found in the earlier edition, I have also
changed all of the Chinese spelling into the Pinyin system, which has become more popular
both in laymen and academic circles.
After you have read this book, if you find yourself interested in knowing more about
Chinese Qigong, you may refer to other books I have written on this subject.
Beginner Level:
1. Qigong for Health and Martial Arts
2. Eight Simple Qigong Exercises for Health (Special Qigong style)
3. Arthritis—The Chinese Way of Healing and Prevention (Special Qigong treatment)
4. Back Pain—Chinese Qigong for Healing and Prevention (Special Qigong treatment)
Intermediate Level:
1. Qigong Massage—General Massage
Advanced Level:
1. The Root of Chinese Qigong
2. Muscle/Tendon Changing and Marrow/Brain Washing Chi Kung
3. The Essence of Shaolin White Crane
Companion videotapes are also available for many of the above publications. You may
obtain a free catalog from YMAA Publication Center.
Dr. Yang, Jwing-Ming
Boston, January 7, 1998
xvii
Chapter 3: Taiji Qigong
Figure 3-172
Figure 3-173
circle your right hand to in front of your left hand (Figure 3-173) and upward to chest level
(Figure 3-174). Keeping your weight in the center, exhale and turn your body to the right.
The hands naturally follow the turn of the body (Figure 3-175). Once your body is turned,
inhale and press your right hand down and lift your left arm up to chest height while moving
your left leg to the side of the right leg (Figure 3-176). Then exhale and turn your body to the
left, letting your hands follow naturally (Figure 3-177). Continue by stepping your right leg
to the right as you switch your hands, and then turn to the right as you start shifting your
weight to the right leg. Feel the center like a cylinder running straight up the inside of your
body. Repeat as many times as you wish. The arms should be very light, and should float
around like clouds. The main purpose of this exercise is to loosen the waist and spine, and also
to learn how to direct the power from the legs to the hands with a rotating motion.
2. Diagonal Flying (Xie Fei Shi)
Start in the Bow and Arrow Stance with your left hand in front of your face and your right
hand out to your side at lower chest height (Figure 3-178). As you inhale, rotate your body
slightly to the left. As you turn, rotate your left arm so that the palm is facing down, pull your
right arm in and rotate it so that the hand is palm up under the left hand, and also pull in your
right leg next to your left leg (Figure 3-179). Step your right leg out to the right front. As you
exhale, shift sixty percent of your weight forward onto your right leg, rotate your body toward
the right leg, and separate your arms (Figure 3-180). The movement of the right arm is pow128
Moving Taiji Qigong
Figure 3-174
Figure 3-175
Figure 3-176
Figure 3-177
129
Chapter 3: Taiji Qigong
Figure 3-178
Figure 3-179
ered by the rotation of the body. The right arm should not go out past the side of the body.
Next, inhale and rotate your body slightly to your right. At the same time, rotate your right
arm so the palm faces down, draw in the left arm and rotate it so that the hand is palm up
under the right hand, and draw in your left leg (Figure 3-181). Step your left leg out to your
left front, then exhale and shift your body forward. At the same time, rotate your body toward
the left leg and separate your arms so that you end up in the position from which you started.
While practicing this movement you should arc in your chest as you inhale, and expand it as
you exhale. This exercise is very useful for regulating the Qi in the lungs and kidneys.
3. Twist Body and Circle Fists (Pie Shen Chui)
Step your right leg forward and touch the heel down, and at the same time move your
right arm across your body (Figure 3-182). As you exhale, shift your weight forward and twist
your body so that your foot turns to the right front and your right arm circles clockwise in
front of your chest (Figure 3-183). Your left arm moves with your body. Inhale and step your
left leg forward and touch the heel down, and at the same time start lowering your right arm
and moving your left arm across your body. Then exhale and rotate your body to the left so
that your left foot turns to the left front and your left arm circles counterclockwise up and to
your left (Figure 3-184). Your right arm moves with your body. Remember that the waist
130
Moving Taiji Qigong
Figure 3-180
Figure 3-181
Figure 3-182
Figure 3-183
131
Chapter 3: Taiji Qigong
Figure 3-184
Figure 3-185
always directs the movement of the arms. Practice at least ten times.
4. Stepping Leg (Cai Tui)
Stepping leg is used to train balance and also to strengthen the knees. Inhale and step your
left leg forward with the toes facing about thirty degrees to the left (Figure 3-185). Shift your
weight to the left leg and at the same time slowly kick out with your right heel while pushing
your left hand forward and exhaling (Figure 3-186). Inhale and step your right leg forward with
the toes pointing about thirty degrees to the right (Figure 3-187), and then exhale and slowly
kick the left leg out while pushing the right hand forward (Figure 3-188). While you are pushing one hand out, the other should pull back to your waist with the palm facing upward.
Practice ten times.
5. Brush Knee and Step Forward (Lou Xi Yao Bu)
Stand in the Bow and Arrow Stance with the right leg forward, your right hand at your
waist, and your left hand pushing forward (Figure 3-189). Inhale and start to circle your right
132
Moving Taiji Qigong
Figure 3-186
Figure 3-187
arm clockwise across your chest (Figure 3190). As you exhale, rotate your body to the
right, pivot your right foot to the right front
corner, and push your left hand to your
right. As you do this you are also shifting
your weight to your front leg, and your
right hand continues to circle down and to
your right (Figure 3-191). Still exhaling, lift
your left knee to waist height, circle your
left arm down to brush past your knee, and
circle your right arm back and up to by your
right ear (Figure 3-192). Inhale and step
your left leg forward (Figure 3-193). As you
exhale, shift your weight forward, rotate
your body to the front, push forward with
your right hand, and draw your left arm
back and down (Figure 3-194). Then repeat
the entire sequence to the other side.
Figure 3-188
133
Chapter 3: Taiji Qigong
134
Figure 3-189
Figure 3-190
Figure 3-191
Figure 3-192
Moving Taiji Qigong
Figure 3-193
Figure 3-194
Practice ten repetitions.
6. Repulse Monkey (Dao Nian Hou)
Start in the Four-Six Stance with your right leg forward, your right hand pushing forward,
and your left hand at your waist (Figure 3-195). Next, inhale and rotate your right arm so the
palm faces up, and at the same time circle your left hand back and up to behind your left ear
while lifting your right leg up (Figure 3-196). Use the momentum of lifting your right leg to
rotate your body and pivot on your left foot so that the toes face forward. Your left hand should
reach the vicinity of your ear about this time (Figure 3-197). Then step your right leg back,
exhale and shift your weight to the right leg, and at the same time push your left hand forward
while withdrawing your right hand back to your waist (Figure 3-198). Continue the same
movement with the other leg and keep stepping backward ten times.
7. Snake Creeps Down
(She Shen Xia Shi)
One Leg (Jin Ji Du Li)
and Golden Rooster Stands on
Start in the Bow and Arrow Stance with the left palm pushing forward and the right hand
raised behind you (the Single Whip posture)(Figure 3-199). As you inhale, shift your weight
135
Index
INDEX
Abdomen, 24, 28, 47-48, 50-51, 57,
59-61, 66, 71-72, 76-77, 85,
88, 92, 95-96, 106-108, 110,
143-144
Abdominal Breathing, 33, 46-48,
51, 55, 88, 143-144, 155
Acupuncture, 4-8, 12-14, 20, 74-75,
140-143, 145-148, 150-152,
154
Ai, 10
An Yang, 5
An, 2, 4-9, 11-17, 19-21, 24, 26-28,
30-33, 36, 39, 41, 46-48
Arcing the Arms, 80, 144
Arm, 55, 62-64, 81, 97, 99-100,
120, 123-125, 128, 130, 132133, 135
Ba Duan Jin, 8, 12
Baguazhang, 8, 15
Baihui, 50
Bao Pu Zi, 6
Bao Shen Mi Yao, 8
Bian Que, 5, 8
Bian Shi, 5
Big Python Softens its Body, 88, 115
Bioelectricity, 2, 20-21
Brass Man, 7-8, 151-152
Breathing, 5, 7, 12-13, 22, 25, 2734, 41, 46-51, 53-56, 71-73,
75-80, 82-83, 87-88, 90, 100,
103, 118, 128, 138, 143-145,
147, 151, 155
Brush Knee and Step Forward, 133
Buddhist Breathing, 47, 71-73, 77,
79, 155
Cancer, 13, 37
Chan, 6
Chang, 17, 28-29
Changqiang, 73-74, 141, 152
Chen Family, 17, 141
Chen Jia Gou, 17
Cheng Bi, 16
Chest, 21, 57, 61-64, 66, 80, 82, 88,
90, 92-93, 95, 97, 100-101,
104-105, 107-108, 110-112,
114, 116, 118, 123-124, 126128, 130, 132, 135, 137
Chun Qiu, 10
Coiling, 64, 66, 87, 103, 116, 118,
124
Conception Vessel, 34, 45-46, 50,
70, 145, 148
Confucius, 10, 31
Da Jin, 49
Da Mo, 6-7, 13
Da Qiao, 75, 142
Dan Tian, 24-26, 29-30, 47-50
156
Dao De Jing, 5, 10
Dao Jia, 10
Dao Jiao, 6, 10
Dao, 1, 3, 5-7, 10, 16, 28-29, 48
Daoist Breathing, 47, 71-73, 76-78,
143
Di Li Shi, 4
Di Qi, 2
Di, 2, 4-5
Diagonal Flying, 130
Dian Mai, 14
Dian Xue, 14
Diaphragm, 27, 60, 144
Drill Forward and Pull Back, 105
Du Mai, 34
Eagle Attacks its Prey, 98
Eagle Style, 8
Eastern Han dynasty, 5
Eight Pieces of Brocade, 8, 12, 57,
140, 158
Eight Trigrams, 8, 42, 44, 140, 146
Eight Vessels, 19, 70, 146, 148
Electromotive Force, 20, 44
Embracing the Moon on the Chest,
80
Emei, 15
Expand the Chest to Clean the Body,
90
Fa Jin, 49
Fan Fu Hu Xi, 47
Fan Hu Xi, 71, 143
Feng Shui Shi, 4
Fengfu, 74-75
Fire Qi, 30, 41-42, 144
Four Phases, 44
Ge Hong, 6
Ge Zhi Yu Lun, 7, 144, 155
Golden Rooster Stands on One Leg,
137
Golden Rooster Twists its Wings,
112
Gongfu, 3, 7, 14, 30
Governing Vessel, 34, 45-46, 50, 70,
74-75, 140-141, 143, 146-147,
149
Guardian Qi, 19, 35, 71, 103, 152
Gui Qi, 40
Han dynasty, 4-5, 10-11
He Style, 18
He, 5-8, 10, 14-15, 17-18, 20, 22,
32, 43, 49
Hebei province, 18
Henan, 5, 17
Hou Tian Fa, 16
Hou Tian Qi, 23
Hu Bu Gong, 8
Hua Jin, 49
Hua Tuo, 6
Huan, 24, 29
Huiyin, 49-51
Huo Long Gong, 8
I Qing, 3-5
Jade Pillow, 75, 154
Jia Gu Wen, 5
Jiaji, 74-75, 145
Jiang Fa, 17
Jiao Hua Gong, 8
Jin dynasty, 6
Jin Race, 8, 150
Jin Zhong Zhao, 14
Jin, 5-8, 12, 14, 17, 34-35, 45-46,
48-49, 51
Jing Zi, 23
Jing, 5-8, 10, 22-24, 28-29, 37
Kan, 39, 41-44, 49, 51
Lan Shi Mi Cang, 7
Lao Zi, 5, 7, 10
Laogong, 51-52
Large Bear Encircles the Moon, 108
Left and Right Yin and Yang, 106
Li Er, 5
Li Guo, 7
Li Style, 18
Li, 4-5, 7, 16-18, 28, 39, 41-44, 49,
51
Lian Qi, 11
Liang dynasty, 4-6, 13, 16
Lingtai, 74, 145-146
Lion Rotates the Ball, 99
Liu He Ba Fa, 15
Living Buddha Holds up the
Heavens, 110
Mai, 14, 34
Managing Qi, 19, 154
Martial Qigong, 4, 7-8, 10, 13-15,
32-33, 35, 55
Medical Qigong, 6, 12-13, 152
Mencius, 10
Mian, 29
Ming dynasty, 8, 17
Ming Lang Ying Qi Xiu Lei Gao, 17
Ming Shi Fang Ji Zhuan, 17
Mingmen, 74, 147
Nan Hua Jing, 5
Nan Jing, 5, 8
Nan Lei Ji Wang Zheng Nan Mu
Zhi Ming, 17
Nei Dan, 7, 9-10, 15, 33, 35, 49
Nei Gong Tu Shuo, 8
Nei Gong, 8
Nei Jin, 34, 48-49
Nei Jing, 5
Normal Breathing, 47-48, 50-51, 71
One Breath Cycle, 78-79
Index
Original Jing, 23-24, 29, 37
Ping, 10, 16, 18, 25
Pour the Qi into the Baihui, 92
Push, 25-27, 34, 48, 55, 66, 71, 73,
93-95, 107-108, 110-112, 125126, 135, 140, 151
Pushing, 26-27, 48-49, 54-55, 57,
66, 68, 71, 78, 90, 92-94, 101,
103, 108, 112, 125-126, 132133, 135, 137, 151
Qi Huo, 30
Qi, 1-35, 37, 40-51
Qian Jin Fang, 7
Qiao Men, 49
Qigong, 1-16, 18-27, 29-37, 39-47,
49-51
Qing dynasty, 5-6, 8-9
Regulating the Body, 22, 25, 54-55,
71
Regulating the Breath, 25, 27
Regulating the Mind, 11, 22, 29,
55, 71
Regulating the Qi, 13, 22, 25, 31,
55, 71, 130
Regulating the Spirit, 55, 71
Regulating, 11, 13, 22, 25, 27-29,
31-32, 53-56, 71, 87, 128, 130,
139
Religious Qigong, 4, 6, 15-16
Ren Mai, 34
Ren Qi, 2
Ren Zong, 8
Ren, 2, 5-6, 8, 10-11, 17, 29, 34
Repulse Monkey, 135
Reverse Abdominal Breathing, 33,
46-48, 51, 55, 88, 143
Reverse Breathing, 47-48, 51, 71,
76-77, 103, 143
Rocking Set, 87, 120
Rotating the Ball, 66, 126, 155
Rotating, 63, 66, 99, 108, 116, 121,
126, 128, 155
Ru Jia, 10
Ru Men Shi Shi, 7
Ruan Jin, 49
San Bao, 22
San Cai, 3, 5
San Gong, 14
San Shi Qi Shi, 16
San Yuan, 22
Scholar Qigong, 10
Shaanxi province, 17
Shang dynasty, 5
Shaolin Temple, 6, 13
Shaolin, 6-7, 13-15
Shen, 6-8, 11, 16, 22-25, 29, 32
Shi Er Duan Jin, 8
Shi Er Zhuang, 8
Sitting Meditation, 69-70
Small Circulation, 69-71, 73, 76-77,
80, 85, 142, 149, 153-154
Small Nine Heaven, 16, 153
Snake Creeps Down, 137
Song dynasty, 7-8, 17
Song Hui Zong, 16
Southern Song dynasty, 8
Stand Still to Regulate the
Breathing, 88
Standing Still Meditation, 69-70,
80, 82
Stationary Taiji Qigong, 88, 144
Stepping Leg, 132
Suan Ming Shi, 4
Sui, 7
Sun Style, 18, 158
Tai Yang, 8, 44
Taiji Qigong, 2, 15, 21, 31, 33-36,
43-45, 51
Taiji, 2, 7, 15, 17, 21, 31, 33-36,
39, 43-45, 47-49, 51-52
Taijiquan, 2, 7, 15-18, 32-34, 39,
43-47, 49-52
Tailbone, 73, 75, 78-79, 141, 152
Tang dynasty, 16
Thirteen Postures Old Form, 18
Three Gates, 73, 80, 149, 154
Tian Qi, 2, 23, 37
Tian, 2, 5, 11, 16-17, 23-26, 29-30,
37, 47-50
Tiao Qi, 22, 31
Tiao Shen, 22, 25, 32
Tiao Xi, 22, 27
Tiao Xin, 22, 29
Tie Bu Shan, 14
Tie Sha Zhang, 14
Tiger Step Gong, 8, 145
Tile Hand, 87, 151
Ting Jin, 49
Tong Ren Yu Xue Zhen Jiu Tu, 8
Tui Jin, 49
Turn Your Head to Look at the
Moon, 114
Twelve Channels, 19
Twelve Pieces of Brocade, 8, 147,
149
Twelve Postures, 8, 149
Twist Body and Circle Fists, 132
Two Breath Cycle, 78-79
Two Poles, 44, 150
Up and Down Coiling, 116
Wai Dan, 7, 9-10, 14-15, 33, 35
Wai Gong, 14
Wai Jin, 34, 48-49
Wai Tai Mi Yao, 7
Walking Taiji Qigong, 127-128
Wang Tao, 7
Wang, Zong, Yue, 17, 43
Wardoff, 123
Water and Fire Mutually Interact,
107
Water Qi, 41-42, 142, 152
Wave Hands in Clouds, 34, 128, 154
Wei Qi, 19
Weilu, 73-74, 152
White Crane Relaxes its Wings, 104
Wrists, 63, 66, 68, 93-95
Wu Style, 18, 158
Wuji Qigong, 15
Wuji, 15, 34, 43-44
Wuu Style, 18
Xi Sui Jing, 7
Xi, 6-7, 11-12, 16-17, 22, 27-29, 47
Xian Tian Qi, 23, 37
Xiao Jiu Tian, 16
Xiao, 10, 16
Xin, 10, 22, 25, 28-29, 41-42
Xingyiquan, 8, 15
Xiu Qi, 11
Yang Shen Fu Yu, 8
Yang Shen Jue, 7
Yang Shen Yan Ming Lu, 6
Yang Style, 18
Yang Style, 158
Yang, 1-2, 5-8, 13, 15-20, 28, 3435, 39-52
Yi Fang Ji Jie, 8
Yi Jin Jing, 7
Yi, 5, 7-8, 10-11, 14, 17-18, 21, 2428, 30-35, 41-47, 49-51
Yin Jin, 49
Yin, 1-2, 5, 13, 15-16, 18-20, 28,
30, 33-35, 39-52
Ying Gong, 14
Ying Jin, 49
Ying Qi, 17, 19
Yongquan, 26
You, 2-5, 9-13, 15-37, 39-44, 4648, 50-52
Yuan Jing, 23
Yuan Qi, 23
Yue Fei, 8, 12-13
Yun, 17, 29
Yuzhen, 74-75, 154
Zhan Guo, 10
Zhao Bao Style, 18
Zheng Fu Hu Xi, 47
Zheng Hu Xi, 71
Zhong, 5, 10, 14
Zhou dynasty, 5
Zhu Bing Yuan Hou Lun, 7
Zhuan Qi Zhi Rou, 5
Zhuang Zhou, 10
Zhuang Zi, 5, 10
Zou Jin, 49
Zuan Jin, 49
157
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T335
T386, T394
T280, T299, T302
T54X
T238
T051
T06X
T078
T140
T0045, T0053
T159
T19X
T203
T256
T264
T604
T440, T459, T0185
T329
T469
T485
T0363
T475, T483, T0096, T010X
T0282, T0290, T0304, T031
T505, T513, T0134, T0142
T491
T0088, T0347
T817
T037, T038X
T580
T0177
T752
T612
T620
T949
T477
T310
DVDS FROM YMAA
ANALYSIS OF SHAOLIN CHIN NA
BAGUAZHANG 1, 2, 3 — EMEI BAGUAZHANG
CHEN TAIJIQUAN
CHIN NA IN DEPTH COURSES 1 — 4
CHIN NA IN DEPTH COURSES 5 — 8
CHIN NA IN DEPTH COURSES 9 — 12
EIGHT SIMPLE QIGONG EXERCISES FOR HEALTH
THE ESSENCE OF TAIJI QIGONG
QIGONG MASSAGE—FUNDAMENTAL TECHNIQUES FOR HEALTH AND RELAXATION
SHAOLIN KUNG FU FUNDAMENTAL TRAINING 1&2
SHAOLIN LONG FIST KUNG FU — BASIC SEQUENCES
SHAOLIN WHITE CRANE GONG FU BASIC TRAINING 1&2
SIMPLIFIED TAI CHI CHUAN
SUNRISE TAI CHI
TAI CHI CONNECTIONS
TAI CHI ENERGY PATTERNS
TAI CHI FIGHTING SET—TWO PERSON MATCHING SET
TAIJI BALL QIGONG COURSES 1&2—16 CIRCLING AND 16 ROTATING PATTERNS
TAIJI PUSHING HANDS 1&2—YANG STYLE SINGLE AND DOUBLE PUSHING HANDS
TAIJI PUSHING HANDS 3&4—YANG STYLE SINGLE AND DOUBLE PUSHING HANDS
TAIJIQUAN CLASSICAL YANG STYLE
TAIJI SWORD, CLASSICAL YANG STYLE
UNDERSTANDING QIGONG 1
UNDERSTANDING QIGONG 2
UNDERSTANDING QIGONG 3—EMBRYONIC BREATHING
UNDERSTANDING QIGONG 4—FOUR SEASONS QIGONG
WHITE CRANE HARD & SOFT QIGONG
D0231
D0649
D0819
D602
D610
D629
D0037
D0215
D0592
D0436
D661
D599
D0630
D0274
D0444
D0525
D0509
D0517
D0495
D0681
D645
D0452
D069X
D0418
D0555
D0562
D637
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YMAA Publication Center, Inc.
4354 Washington Street Roslindale, MA 02131
1-800-669-8892 • ymaa@aol.com • www.ymaa.com
YMAA
PUBLICATION CENTER
MARTIAL ARTS — QIGONG
MARTIAL ARTS•ALTERNATIVE HEALTH•QIGONG
THE
is for students who have learned a Taiji (Tai Chi)
form and want to reach new levels of skill and ability. This book includes three
complete Taiji Qigong (Chi Kung) exercises and more than 200 photographs
and illustrations to help you learn.
Taiji Qigong prepares your body and mind for great Taiji practice by loosening
your joints, warming your muscles, stimulating your Qi flow, and sharpening
your concentration. Qigong is also the key to developing the phenomenal
martial power of Taijiquan, a fact that many books ignore.
In addition, regular Qigong practice accelerates the health benefits of Taiji.
You’ll enjoy reduced stress, a stronger immune system, and a deeper awareness
of breath and body coordination. This authoritative guide can be used with any
style of Taijiquan.
• Increase your vitality.
• Improve your Taiji skills.
• Discover the key to internal power.
• Includes three complete sets of Qigong exercises.
The Essence of Taiji Qigong
“One of America’s most sought after instructors of Qigong”
- OMEGA INSTITUTE
Dr. Yang, Jwing-Ming is a renowned author and teacher of Chinese
martial arts and Qigong. Born in Taiwan, he has trained and taught
Taijiquan and Qigong for 35 years. He is the author of 25 books.
Dr. Yang lives in Lexington, Massachusetts.
ISBN-13: 978-1-886969-63-6
ISBN-10: 1-886969-63-9
YMAA Publication Center
1-800-669-8892 • email: ymaa@aol.com • www.ymaa.com
USA $20.95
ESSENCE TAIJI QIGONG DR. YANG, JWING-MING
THE SERIOUS STUDENT'S GUIDE TO BETTER TAIJI
THE
OF
YMAA
ESSENCE
TAIJI QIGONG
OF
THE INTERNAL FOUNDATION OF TAIJIQUAN
DR.YANG, JWING-MING