If those who are busy with work and household chores have little spare time but wish to do some health exercise, they may try the following qigong practice, which takes only about ten minutes or less. Of course, if time permits, it is better to practise for 30 minutes.

In the beginning, a secluded place is necessary; but after getting accustomed to the practice, one can perform it without disturbance anywhere, even in noisy circumstances.

I. Forms

The practice can be generally classified into three forms: standing, sitting and lying. The beginners may select a form most comfortable and natural for them according to their own habits and customs. The form selected is not crucial.

Standing form: Stand with feet apart at shoulder's width, legs bent and buttocks drawn in, as if gripping a basketball between the knees. The exercise load of the lower extremities depends on the extent to which the legs are bent. Extend the hands forwards in front of the chest with the palms facing each other, fingers some what separate, arms bent in an arc, shoulders rounded and elbows dropped, as if getting ready to catch a flying basketball.

Sitting form: Sit upright or take a semi reclining position with legs and knees apart at shoulder's width as if grip sings a basketball between the knees. Extend the hands forwards in front of the chest with the palms facing each other, fingers somewhat separate, arms bent in an arc, shoulders rounded and elbows dropped, as if holding a basketball. The exercise load depends on the extent of bending in the arms. The more the arms are extended forward, the more is the exercise load. If strength is lacking, the upper arms may hang down along the sides of the body, and the elbows are bent to an angle of 90 degrees and the forearms extended straight forward.

Lying form: This form of the exercise, if practised before sleep, has a marked effect on treating insomnia. Extend the arms straight above the head with the palms facing each other, fingers somewhat separate. If there is sufficient muscular strength, raise the arms diagonally behind the head, forming an obtuse angle between the arm and the supine body. The hands are shoulder's width apart. If there is an extremely remarkable "feeling of qt" during practice, the arms may be extended out- wards. The farther apart the hands are, the greater the exercise load is.

II. Action

Open and close the palms. Open means to move the palms apart, and close means to move them towards each other. When a sitting form is taken, the knees can also be opened and closed. There are four categories of opening and closing actions based on the extent of movement: extensive, petty, minute and no action. The action of the palms and that of the knees should be done separately or alternately to avoid distractions.

III. Mind

1. Opening and closing actions in the mind: This is not a real action but only the recall of actions in the mind. To recall the actions in the mind is the most fundamental point of qigong practice.

2. Resisting power in the mind: While doing the opening and closing actions, a thought of resistance should be kept in mind; i.e., imagine a big balloon, a spring or a rubber band between the palms or knees resisting against the actions. This resisting power in the mind can give a balance exercise to the efferent and afferent pathways and to the sensory and motor centres. It is the fundamental condition for producing the feeling of qi and promoting its circulation along the meridians and collaterals.

Procedure: First, perform the opening and closing actions, which may be synchronized with respiration (actions with larger amplitude) or with pulse (actions with smaller amplitude). Practise starting with extensive movements, gradually changing to minute movements, and accentuate the concentration to perceive the minute actions so that the mind will enter the state of tranquility naturally. Then recall the opening and closing actions in the mind with no physical movement, i.e., the body is still while the mind is in action, or motion exists in stillness.

During practice, physical actions and the actions in the mind may proceed in alternation or in combination, making the exercise full of changes. There seems to be a magnetic attraction or a feeling of pulling by a rubber band between the palms when they are being "opened." This is called "closing existing in opening." Similarly, there seems to be a feeling of magnetic expulsion or the existence of a mass of air between the palms when they are being "closed." This is called "opening existing in closing." In addition, several closing actions in the mind may be added to the extensive actions of opening, and several opening actions in the mind may be added to the extensive actions of closing, thus making the actions feint and real as the movement of a silkworm pupa. During the practice with only actions in the mind, the change in the feeling of qi can induce involuntary opening and closing actions of the palms.

Ten-minute qigong practice can improve the ability to concentrate and increase the capacity for learning and memory. Beginners are advised to start with the opening and closing actions of the palms and practise the actions of the knees only after the feeling of qi has been experienced with certainty.

Patients with dizziness and headache are advised to practise the actions in the mind only moderately, concentrating instead on the physical actions. Practice of opening and closing actions in the mind in the lying form before sleep is quite effective for treating insomnia and gastrointestinal diseases. In these cases, after a sufficient feeling of qi has appeared, the palms should be slowly dropped on the lower abdomen for concentration on Dantian (3 cun below the umbilicus), i.e., attention to the rise and fall as well as the feeling of opening and closing at Dantian.

Practice of the opening and closing actions of the knees is good for patients with cardiac palpitation. Such consistent practice can also lower the blood pressure and relieve dizziness in hypertensive.

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