Dance of the Dragon the Pure Practice Technical Teaching Points

Harmony • Balance • Wellbeing

S s pa Serie Dance of the Dragon The Pure Practice Technical Teaching Points

www.chiball.com

ChiBall®

Dance of the Dragon

Teacher Training

Dance of The Dragon Music composed for the ChiBall Dance of the Dragon Class Track Energy Phase Class Phase 1. Awaken the Senses Rising Yang Calling the Mind Back

2. Awaken the Dragon Radiant Yang – Part 1 Awaken The Dragon 3. Dance of the Dragon Radiant Yang – Part 2 Dance of the Dragon 4. Inner Smile Condensed Yin Healing Organ Meditation

Alternative Class Music

5. Call the Mind Back Rising Yang Calling the Mind Back

6. The Chi of Life Radiant Yang – Part 1 Awaken The Dragon 7. Spirit of the Dragon Radiant Yang – Part 2 Dance of the Dragon 8. Reflect Condensed Yin Healing Organ Meditation 9. Reflect – Guided Meditation Condensed Yin Guided Healing Organ Meditation

Acknowledgements Choreography created by ChiBall Master Trainer Raphael Moreno Original Photography by Justin Parker Original Music composed and produced by Enigma Cover Designs by Ahmed Khaladi Filmed and Edited by Justin Parker and TAV productions Edited by Sue Woodd, Maria Pinn and Russ Colbourne Executive Producer Maria-Ann Camilleri Produced by FatCity Digital Media © 2012 ChiBall Education Pty Ltd

Contents Introduction ...... 4 Course Objectives ...... 5 Traditional Chinese Medicine ...... 6 The Principles of the five elements ...... 6 The Creating and Controlling Cycles ...... 7 The Healing Art of Qi Gong ...... 8 1. Regulating the Body ...... 8 2. Regulating the Breathing...... 9 3. Regulating the Mind ...... 9 5. Regulating the Spirit ...... 10 The Philosophy of Oriental Exercising ...... 11 1. Relaxation ...... 11 2. Repetition ...... 11 3. Discipline ...... 11 Key Points for Practice ...... 12 The Principals of Form & Technique ...... 13 Dance of the Dragon ...... 16 The benefits ...... 16 Class Phases ...... 16 Preparation ...... 17 Part 1: Calling the Mind Back ...... 18 Choreography & Music Notes Track 1 - Awaken the Senses ...... 18 Heavenly Shower ...... 19 Opening the Three Doors ...... 20 Heaven Stretch ...... 21 Awakening Stretch ...... 22 Part 2: Awakening the Dragon ...... 23 Choreography and Music Notes – Track 2 - Awaken the Dragon ...... 23 Dragon Awakens Her Spine ...... 25 Dragon Gazes at the Moon ...... 26 Dragon Breathes Fire ...... 27 Dragon Looks at Her Tail ...... 28 Dragon Twists Down ...... 29 Dragon Rolls the Ball ...... 30 Dragon Dives into the Sea ...... 31 Dragon Strokes Her Tail ...... 32 Dragon Stretches Her Wings ...... 33 Dragon Fans Her Wings ...... 34 Part 3: The Dance of the Dragon ...... 35 Choreography and Music Notes – Track 3 - The Dance of the Dragon ...... 35 Drawing Earth Chi (pelvic floor lift) ...... 37 Press the Ball ...... 38 The Wave ...... 39 The Chi Circle ...... 41 The Dragon Dances ...... 43 The Dragon Swishes Her Tail ...... 44 Part 4: Healing Organ Meditation – Track 4 - Inner Smile ...... 45 Notes for addressing Form & Technique ...... 47 Pressure points for Focus Front ...... 48 Pressure points for Focus Back ...... 50 Further Reading and References ...... 52

Introduction ChiBall Dance of the Dragon - The Pure Practice originated from the healing art of Qi Gong and is based on the four main principles of traditional Chinese medicine (TCM). This highly specific exercise programme is used in the East to aid weight-loss, improve the appearance of the skin, increase energy and relieve arthritis, menopause and chronic fatigue. Dance of the Dragon is tailor-made for those practitioners who would like to add a different dimension to their business or class routine.

The Dance of the Dragon set routine of movements was choreographed from the original Qi Gong movements by ChiBall Master Trainer Raphael Moreno and is suitable for anyone, regardless of their age and fitness level and is ideal for the elderly or mobility impaired participants.

The accompanying music CD has been composed specifically for the programme and contains two complete routines and a set meditation. The final part of all ChiBall classes is the meditation. Whilst it is easy to think that the quiet mediation part of the programme can be condensed or skipped altogether, the mind and body heal best when they are at complete rest. It is most important that in order to obtain maximum benefit from this or any ChiBall programme that the final meditation section of the class is conducted in full.

Our philosophy at ChiBall is that exploration of the self, through dedicated and disciplined practice, cultivates a state of inner strength, peace and wellbeing enabling a harmonious and balanced life. The goal of all ChiBall Teachers is to provide knowledge, experience and support to their students or participants so that they may be inspired to deepen their own unique journeys towards wellness and health.

We hope you enjoy your Journey!

Maria-Ann Camilleri CEO

Course Objectives In this module we focus on Dance of the Dragon as part of the ChiBall speciality workshop series. It originated from the healing art of Qi Gong and is based on Traditional Chinese Medicine (TCM). This highly specific exercise programme is used in China to aid weight- loss without the need for dieting, relieve arthritis, menopause, chronic fatigue, low libido, impotence and as a healing practise for cancer.

According to traditional Chinese medicine (TCM), the world is a harmonious and holistic entity and all living beings are viewed in relation to their surrounding environment. This means that we are all influenced by changes in the seasons and weather, and there are ways we can understand these imperceptible changes and maintain our well-being through exercise, diet and lifestyle changes.

The Dance of the Dragon is a set routine of movements suitable for anyone, regardless of their age and fitness level. This module is focused on enabling teachers to deliver this beautiful form and to add depth to their practice.

Objectives

Upon completion of the Dance of the Dragon Workshop the ChiBall Dance of the Dragon Teacher should be able to: 1. Explain the principles of the five elements 2. Understand the Philosophy and the Healing Art of Qi Gong 3. Understand the Philosophy of Oriental Exercising 4. Understand the Principles of Form & Technique as it relates to Dance of the Dragon 5. Understand the concept of the two minds

Traditional Chinese Medicine Much of the philosophy of traditional Chinese medicine (TCM) reflects the classical Chinese belief that the life and activity of individual human beings have an intimate relationship with the environment on all levels. Early traditional Chinese medicine stemmed from Taoist masters who had an extraordinary sense of the body and its workings through extensive meditation. This may be why TCM also inherited many of the principles inherent to Daoism (Taoism). TCM is focussed more on preventative and restorative medicine. It is a philosophy that treats the whole of our life, not just the part of the body that Western Medicine tends to focus on when we are ill. It is fair to say that for illnesses such as depression and stress, in the West we are too quick to medicate, whilst in the East they exercise and meditate. Of course there is a place for western medicine but alternative or complimentary medicine also has a place and by utilising the best of both systems we can enjoy better health and wellbeing.

The four main principles of TCM are: • Ying and Yang – balance in all things • Qi (Chi) or your life force energy • The energy channels, known as "Meridians" and • The Five phases of energy or five elements.

The Principles of the five elements In the ChiBall distance learning programme module 1, The Theory of traditional Chinese medicine, the characteristics of the five elements of wood, fire, earth, metal, and water are described in detail. The Principles of the Five Elements or energy phases (known as the Wu Hsing in Chinese) describes the flow of Chi and the balance of yin and yang. The Five Elements are found everywhere around our planet and govern the seasons - spring, summer, late summer, autumn and winter. Even though the Five Elements do not exist independently in our bodies as such, they are universal qualities that govern twelve main meridians (or pathways through which Chi travels). The meridians are energy channels that influence our whole mind-body system and supply Chi to our twelve organ partnerships (liver & gallbladder, heart & small intestine, pericardium & triple heater, spleen & stomach, lung & large intestine, kidney & bladder).

Each of the Five Elements corresponds to a Yin and a Yang organ, forming a partnership. The Yin organ stores Chi whereas the Yang organ is more stable and steady, regulating pressure, temperature, distribution and metabolism. As an example, the organs associated with the water element are the urinary bladder and the kidney. The urinary bladder stores urine and governs the autonomic nervous system and nervous communication. The kidneys balance and distribute fluids in our body and maintain our energy reserves. The kidney contains the well of vital life essence that we are born with called “Jing” in Traditional Chinese Medicine.

The balance of the Five Elements is maintained by the Creating and Controlling cycles. The Creating cycle is nurturing by nature, in which the energy of one Element flows into and supports the energy of the following Element. The Controlling cycle is said to restrain, check, or regulate each Element. Balance is maintained by these opposing patterns of generation

and limitation.

According to the principles, all change — in the universe and in your body — occurs in five distinct stages. Each of these stages is associated with a particular time of year, a specific element in nature, and an organ partnership. Change links together the seasons of the year, aspects of nature, and your body’s organs and bodily processes.

The Creating and Controlling Cycles

The five elements both produce one another and overcome one another, e.g. wood gives rise to fire, fire gives rise to earth, earth gives rise to metal, metal gives rise to water, water gives rise to wood; fire is controlled by water, water is controlled by earth, earth is controlled by wood, wood is controlled by metal, and metal is controlled by fire. These orders can be used to explain the progression of change in just about everything, and all things can be related to one another in some way.

The Healing Art of Qi Gong "Qi Gong therapy, as well as other branches of Chinese medicine, can be reduced to two simple principles: the cleansing of meridians to achieve harmonious energy flow, and the restoration of yin-yang balance." (The Art of Chi Kung, by Wong Kiew Kit)

Qi Gong is based on the ancient principles of traditional Chinese medicine and means “Energy Exercises”. In China exercise is an internal matter. Every movement or exercise has a purpose and intent and is based on the concept of Chi cultivation to sustain good health and well-being. Specific exercises can also be used to retrieve an imbalance or disharmony in health in conjunction with herbal medicine and acupuncture. This energy or chi is cultivated by developing and incorporating an essential five-step strategy called the “Five Regulations”:

1. Regulate the Body 2. Regulate the Breath 3. Regulate the Mind 4. Regulate the Chi 5. Regulate the Spirit

1. Regulating the Body Regulating the body is called “Tiao Shen’ in Chinese. It simply means to keep your body healthy and to maintain a deep awareness of your physical self both internal and external. The body is regulated not through fitness type exercises, but through achieving a deep state of physical relaxation. In order to achieve a deep state of relaxation attention is paid to posture (or stance), state of mind, emotions and environment. The mind and body are linked, therefore if the mind is tense and disturbed there will be physical tension. All relaxation begins in the mind and when the mind focuses on the body through sustaining good alignment and calming and slowing down the breath, the body begins to relax and let go.

The body is also regulated by performing a series of movements that relax, stretch, strengthen and energise, stimulate circulation, open the energy channels (called meridians) and massage internal organs. Flexing, extending, rotating and laterally stretching the spine and torso have a toning, energising and massaging effect on particular organs and systems.

The internal organs are caretakers (in traditional Chinese medicine) for the muscles, tendons, ligaments as well as the digestive, respiratory, circulatory, lymphatic, immune, skeletal and endocrine systems. Observation from Oriental masters is that Western exercise places too much emphasis on the cardiovascular system, which depletes energy or chi particularly in other vital organs. In addition to promoting flexibility, agility, strength and fluidity, disciplines such as Tai Chi and Qi Gong aid detoxification and rejuvenation of the entire body, right down to a cellular level.

2. Regulating the Breathing The breath provides the bridge between your physical self, your nervous system and your consciousness or ‘mind’. When the breathing is balanced, all the other vital functions of the body follow suit. The synchronisation of the body and breath during movement facilitates the flow of energy (chi) throughout the body and internal organs.

Qi Gong uses a deep diaphragmatic breathing that gives a powerful boost to the circulation of blood and chi. This type of breathing takes considerable load off the heart as it acts like a secondary pump and according to Qi Gong, when practised daily, is a highly effective preventive measure against heart disease, cancer and many other serious illnesses. Nobel Prize winner, Dr. Otto Warburg discovered in the early 30’s that cancer cannot occur in tissues that are sufficiently oxygenated.

The long, slow, soft and smooth Qi Gong breathing promotes softening, relaxing and the ability to go deeper into the movement. The second stage of the learning process is linking movement and breathing until they become one as well as being fully present and relaxed in mind and body.

3. Regulating the Mind The Chinese believe there are two minds. The ‘heart’ or emotional mind and the ‘spiritual’ or higher mind. • The Heart Mind The heart mind is linked directly into our thinking, and is deeply affected by our emotions and feelings and can be habitually erratic and unstable governed by past fears and preconceptions carried into the present and projected into the future. It is easily affected by circumstances and external conditions and is unable to be still or quiet especially when relaxing or sleeping. • The Higher Mind The Spirit or higher mind is detached, calm, non judging and observing, governs the ‘inner voice’ and is fully present in the here and now. The art of calming the heart mind

and bringing it closer to the spirit mind is through focusing on form, posture, movement, breath, rhythm, sensation and feeling allowing little time for distraction or disturbance.

We regulate our mind and spirit (called Shen) with the aid of slow gentle breathing alongside learning to remain calm, centred, and peaceful in mind and emotions no matter what the circumstances. The breath is the link between the body and mind (spirit). Maintaining a restful state of mind nourishes the spirit and helps us sustain a good balance of Chi. This is the centre of practise for Tai Chi, Qi Gong and Dance of the Dragon and all martial arts.

4. Regulating the Chi Chi (Qi) is directly affected and controlled by the mental and emotional state of the mind. The breath is the source of Chi and the means through which the mind is regulated. Having achieved the first three regulations of the body, breath and mind, a calm, peaceful, empty and light state is attained and the ability to sense and lead Chi to physical blockages or stagnation’s intensifies. In this state we become the master of our lives and energy flows easily and effortlessly.

5. Regulating the Spirit When the Shen is strong the mind is firm and balanced. This fifth element of Qi Gong training called ‘Tiao Shen’, is the ultimate goal and the gateway to enlightenment, all knowing awareness, becoming one with the Tao (pronounced 'dow') and returning to the source. In yoga this state is called 'samadi'.

The Philosophy of Oriental Exercising

Oriental exercising looks, at first glance, slow and simple from the Western perspective. Sometimes, it is difficult to understand how these sequences could possibly be beneficial for goals such as weight loss, muscle strength and tone, flexibility and stability. To achieve profound results and realise all the benefits of oriental exercise disciplines requires a dedicated practise that incorporates three primary principles: 1. Relaxation 2. Repetition 3. Discipline

1. Relaxation Commitment, repetition and an intimate knowledge of every move induces a state of confidence and skill. At this stage, fine-tuning can begin, the concentration is internalised, and the mind will be calm, at peace, empty, light, and deeply relaxed. At this level of practise the relaxed state of mind, extends to your body and internal organs. Only when the mind is deeply relaxed, will it be able to guide the Chi throughout the body. There are 3 levels of relaxation in Qi Gong: • The first level is the physical relaxation. Mental scanning of the body for surface tension and with concentration and intent, directing the mind to let it go. • The second level concerns the muscles and tendons. This relaxation allows the Chi to circulate in the meridians and to return and accumulate in the Dan Tien. • The third level concerns the relaxation of the internal organs and marrow.

2. Repetition Practise each sequence again and again until you know the movements ‘by heart’ or without having to think of what may be coming next. Once you have reached this level of practise – a state of no thought, you will begin to feel the move rather than intellectualise it. At this stage of practise, your mind will be calm, at peace, empty, light, and deeply relaxed. Once a state of relaxation is achieved the internal organs start to benefit.

3. Discipline The message from masters of martial arts, Tai Chi, Qi Gong and Yoga is that true skill and expertise comes from 95% practise and 10% theory. If you focus on well-being as a daily priority; sustaining a regular disciplined practise is always a challenge but the gifts of good health, vitality, and intuition are rewards that money could never buy.

Key Points for Practice

The nine points for practice are: 1. A calm mind 2. Rooting and grounding 3. Alignment and posture 4. Keeping your seat (Ming Men) 5. Centering (Dan Tien) 6. Fluidity (The TAO – harmonious way) 7. Balance in empty and full (yin/yang) 8. Precise and accurate movements 9. Breathing

The Principals of Form & Technique When the posture is not correct, the energy cannot be smooth, when the energy is not smooth, the mind cannot be steady. When the mind is not steady, then the energy will be disturbed. Chinese Proverb

Wu Chi The basic stance in Qi Gong is called Wu Chi. The practice of standing in Wu Chi for extended periods of time is called Zhan Zhuang pronounced "Jan Jong" or " Standing Like a Tree". The reason why the Wu Chi position is fundamental to Qi Gong training is because in stillness we become aware of the imbalances and the root or our chi. various sensations may be experienced during practise which is a sign of energy being generated within the organs, muscles, tissue and central nervous system.

Posture and Form for Wu Chi Stance Feet Feet are shoulder width apart and parallel. Extend the toes forward and make sure the weight is balanced evenly on between the ball, heel, right side and left side of the feet. The Kidney 1 point (located in the depression below the toes and the edges of the feet if the sides of the feet were squeezed together) - known as the bubbling well grounds the body by connecting it to the earth.

Knees Bend the knees very slightly as if sitting the buttocks on a bench that is about 2" below the buttocks. Soft relaxed knees allows chi to flow up and down the legs.

Pelvis & Spine The pelvis is relaxed as if suspended between two poles - the hip joints. Slightly tuck the tail bone and feel a line of energy extend from there to the ground at a 30 degree angle. Bending the knees transfers the body weight onto the thighs which frees the lower back and hips. The spine should feel light, secure and supported in the Wu Chi posture.

Abdomen The muscles of the abdomen should be relaxed so that the diaphragm can expand easily. Abdominal or diaphragmatic breathing is practised in both Tai Chi and Qi Gong. The

abdomen swells or distends during inhalation and flattens or is compressed during exhalation.

Head & Neck Slightly draw the chin down and sense a line of energy extending at a 30 degree angle from the base of the skull, top of the neck vertebrae. This aids a natural extension of the spine, neck alignment, and ensures softness and relaxation of the throat muscles. Tension in the neck or throat impedes energy flow to the head, therefore being mindful of how the head and spine is being held when changing direction is of the utmost importance during Chi Kung.

Chest & Shoulders Depress the shoulders and then subtly open the space between the shoulder blades creating broadness and relaxation between the shoulders. Concentration on the heart area allows the chest to open and expand naturally. Visualising the heart lifting during practise draws the thoracic spine (middle back area) into the centre of the body, frees the diaphragm for breathing and contributes to overall awareness of spinal alignment. When attention is placed on lifting the heart area, the shoulders will usually relax and find their natural alignment. However slightly rounding the shoulders (without collapsing or hollowing the chest) broadens and softens the middle of the back, reducing the risk of tension being held there.

Elbows & Hands The elbows and hands will relax naturally if the shoulders are relaxed. Keeping all the joints of the body soft allows chi to travel unimpeded along the meridian channels. The inner elbow joint should be turned in towards the body, with the palms relaxed, hollowed, and facing backwards and fingers slightly curled. The Lao-gung points in the centre of the palms are considered to be the most powerful points in the body from which energy can be transmitted.

Mouth and Tongue Placing the tip of the tongue on the roof of the mouth just behind the top teeth creates a closed circuit of energy by connecting the two central channels in the body - the governing and conception vessels. When practising Tai Chi, ChiKung or Yoga postures it is important to keep the tongue gently connected to the roof of the mouth to that internal chi or prana can be concentrated and then transported throughout the internal body. Saliva which builds up in the mouth during practise is usually swallowed as it has a rejuvenative effect on the body.

Nose The inhalation and exhalation throughout practise is executed through the nose. The four qualities of the Chi Kung breath are long, slow, soft and smooth.

Eyes The gaze from the eyes is soft. Focus on a point on the horizon or on the ground about six feet ahead (two metres) and allow everything around that point to go slightly out of focus. Relax all the tiny little muscles behind the eyes and allow the eyes balls to drop deeper into the eye socket.

Mouth Relax the jaw and the root of the tongue, and allow the throat to soften. The teeth may touch, but be aware of clamping or clenching of the jaw.

In Summary In Summary Qi Gong teaches us how we may identify, activate, circulate, and direct chi within the human body, and connect with nature, the earth and universe as a whole. Healing Qi Gong practice strengthens the entire body constitution, restores health and ultimately prolongs life.

Qi Gong is an internal practice that uses breathing, concentration of the mind and physical movement to regulate the internal functions of the human body. Qi Gong exercises dissolve blockages of energy, stimulate the circulation and correct internal imbalances. Regular practise results in increased physical wellbeing and a significant strengthening of the immune system. In summary, Qi Gong is the art of cultivating your energy (chi) for health and wellbeing, Tai Chi is the art of managing your chi for life and living.

Dance of the Dragon "Superior treatment consists of dealing with an illness before it appears; mediocre treatment consists of curing an illness on the point of revealing itself; inferior treatment consists of curing the illness once it has manifested itself" Fifth century Chinese physician - Sun Simiao

The Dance of the Dragon is an ancient Taoist practice (the healing art of Qi Gong) used for weight loss. It energetically re-balances, regulates and detoxifies the internal systems and through consistent practise aids weight loss without dieting or reducing food intake.

The Dance of the Dragon incorporates simple on-the-spot movements that extend, flex, rotate, twist and stretch to induce a deep internal massage.

The benefits According to traditional Chinese medicine, repeated practice of these movements will: • enhance the body’s resistance to illness and disease • improve brain function • improve the metabolism and efficiency of the intestines and stomach • regulate the breathing and calm the mind. • stimulate and regulate the endocrine system and the production of hormones and for this reason is particularly beneficial for women • encourage a natural lymphatic drainage. • stimulate the circulation resulting in a smoother and more youthful tone to the skin.

Dance of the Dragon should be performed for thirty minutes every day for at least three months to trim, tone, and balance. Daily practice will also provide an insurance policy for good health and happiness the rest of your life.

Class Phases There are four phases to the Dance of the Dragon Practice. • Calling the Mind Back • Awakening the Dragon • Dance of the Dragon • Healing organ Meditation

The accompanying Music CD contains 2 complete classes lasting approximately 30 minutes each and a 10 minute spoken guided meditation.

Preparation Before commencing the Dance of the Dragon practice, the mind must be calm and the body relaxed. There is a still-point or centre of calm, located two fingers widths above the top of the nose in the centre of the forehead, called the ‘third eye’ in Indian yoga or ‘yintang’ in Tai Chi and Qi Gong. Single-minded inwardly directed concentration is a fundamental part of achieving successful results. A five to ten minute warm-up sequence that regulates the breath, mind and emotions is the preparation for the Dance of the Dragon practice.

Part 1: Calling the Mind Back Track 1 Awaken the Senses Alt Track 5 Call the Mind Back Stand with your feet shoulder width apart. Bend your knees slightly relax and keep your spine long. Bring your attention to a point in the middle of your forehead just above the medial end of your eyebrows. With your eyes open breathe in; draw your attention to that point. Close your eyes and send your out-breathe down to a point three finger widths below your navel, called the Dan Tien. Repeat three times.

Choreography & Music Notes Track 1 - Awaken the Senses

Coun No. of Exercise Lower Body Upper Body ts repetitions

1 - 16 Feet and legs together Intro X 1

Heavenly Feet and legs apart or Raise the arms sideways 1 - 64 X4 Shower together above the head

Opening Round the back, opening the Three 1 – 32 As above the 3 doors reaching arms X2 Doors and ChiBall out front

Extend the arms fwd and Heaven above the head, turn the 1 – 32 As above X2 Stretch hands down and lower the ChiBall

Arms as above, stretch Step out to the side, raise Awakening 1 – 32 sideways, straighten, the heel, lower, bend both X6 Stretch (X6) lower the arms as if knees, close ‘parting the clouds’

Extend the arms fwd and Awakening above the head, turn the Stretch 1 - 16 Feet together X1 hands down and lower the Conclusion ChiBall

Heavenly Shower BENEFITS EXERCISE

• Cleanses the chi • Regulates the breathing • Calms the mind and internalizes mental focus

Teaching Points • Standing as above with feet together, or apart which is the classical way • Bend your knees and place the ChiBall into your left hand • Inhale, turn the hands outwards and lift them sideways to shoulder height and then above the head • Exhale, drop the hands down, lower the ChiBall and as it passes in front of you, relax your face, soften the throat, relax the shoulders, soften the chest, relax the waist, relax deep in the Dan Tien • With the ChiBall in the other hand repeat on the other side • Repeat six to eight times

Opening the Three Doors BENEFITS EXERCISE

• Gives gentle massage to the lungs, kidneys • Improves flexibility of the spine, stimulates vertebral column • Opens the ‘three doors’ – 1) just below the waist, 2) at the base of the shoulder blades and 3) at the base

of the skull; • Promotes the circulation of chi, induces relaxation

Teaching Points • With feet together, inhale and raise the ChiBall to the chest • Exhale, bend your knees, draw your navel to your spine, drop the tail bone, round the lower back and extend your spine and arms forward. • Inhale to uncurl the spine and return to your start position • Exhale to repeat

Heaven Stretch BENEFITS EXERCISE

• balances chi in internal organs • harmonises function of internal organs • heart and lungs are stimulated to optimum respiration and circulation • kidneys and liver are stimulated to purify the bloodstream

• digestive organs are regulated • elimination of bladder and bowels • energy flow in arm channels is activated • protective chi is strengthened

Teaching Points • Breathe in and turn the palms down in front of your naval, pushing the ChiBall down towards the floor and extend the arms forward fully and raise the ChiBall over your head above BaiHui. • Breathe out, lower the ChiBall and relax the arms to bring the ChiBall down the centre line back to the heart. • Repeat several times

Awakening Stretch BENEFITS EXERCISE

The stretch and relaxation in between opens the • meridian channels, • relaxes the internal organs • irrigates the brain, brings clarity to the mind • liberates the chi as both sides of the ribcage are stretched • assists with left and right brain integration

Teaching Points • Inhale and lift the heel of your left foot, turn the hands down and extending your arms raise your ChiBall above your head • Step the left foot out to the side and straighten both legs • Exhale raise your right heel, lengthen and stretch your spine to the right, lengthening both sides of the back and turning the gaze downwards to your right foot • Inhale, lower the heel and bring your torso back to the centre • Exhale bend both knees and drop the tail bone. Bend the arms and bring the Chiball down to the forehead. Open both arms, extending and pushing away. Step feet together and lower arms back down • Repeat on the other side. • Repeat altogether 6 times (3 times each side)

Part 2: Awakening the Dragon Track 2 Awaken the Dragon Alt Track 6 Chi of Life

The second sequence consists of movements that extend, flex, rotate, twist and stretch sideways and are combined with a deep squatting action to awaken the spine, massage the internal organs, stimulate the breathing and cultivate energy (chi). Each movement is repeated several times for maximum effect. Throughout this sequence keep your feet and knees pressed together.

Choreography and Music Notes – Track 2 - Awaken the Dragon

Dragon Counts Lower Body Upper Body No. of Sequence repetitions

Intro 1 - 32 Stand with feet and knees ChiBall held at chest X1 together level

Dragon 1 – 32 As above then sit into deep Push ChiBall to X2 (Yin) Awakens squat ceiling and fully Her Spine extend arms, lower to dan tien

Dragon 1 – 32 As above then raise heels off Push ChiBall to X2 (Yin) Awakens the ceiling and fully Her Spine floor, sit into deep squat extend arms, lower to dan tien

The Dragon 1 – 32 Let knees move to the R/L side X2 (Yin) Extend arms out to Gazes at the side the Moon

The Dragon 1 – 32 Let knees move to the R/L side X4 (Yang) Extend arms out to Gazes at the side the Moon

Dragon 1 – 32 Deep Squat, ‘C’ curve in lower Extend arms & X2 (Yin) Breathes spine ChiBall forward and Fire circle from L to R/R to L

Dragon 1 – 32 Deep Squat, ‘C’ curve in lower Extend arms & X4 (Yang) Breathes spine ChiBall forward and Fire circle from L to R/R to L

Dragon 1 – 32 Let knees move to the R/L side Hands in pray X2 (Yin) Looks at position on ChiBall,

Her Tail lift L/R elbow

Dragon 1 – 32 Let knees move to the R/L side Hands in pray X4 (Yang) Breathes position on ChiBall, Fire lift L/R elbow

Dragon 1 – 32 Deep Squat, ‘C’ curve in lower Hands in pray X2 (Yin) Twists spine position on ChiBall, Down drop L/R elbow to knees

Dragon 1 – 32 Deep Squat, ‘C’ curve in lower Hands in pray X4 (Yang) Twists spine position on ChiBall, Down drop L/R elbow to knees

Dragon 1 – 32 Straight legs with toes turned Long spine, press X2 (Yin) Rolls the up hands into ChiBall Ball

Dragon 1 – 32 Straight legs with toes turned Long spine, press X2 (Yin) Rolls the up hands into ChiBall Ball and rotate spine to L/R

Dragon 1 – 32 Deep Squat, ‘C’ curve in lower Rotate body to L/R X2 (Yin) Dives into spine and extend ChiBall the Sea to the outer side of the ankle

Dragon 1 – 32 Deep Squat, ‘C’ curve in lower Rotate body to L/R X4 (Yang) Dives into spine and extend ChiBall the Sea to the outer side of the ankle

Dragon 1 – 64 Step out to side, bend both ChiBall held at X2 (Yin) Strokes Her legs, transfer weight into L/R chest, rotate navel to Tail leg, bend both legs, close face leg, extend body and arms over L/R leg

Dragon 1 – 8 Straight legs, feet and knees Push ChiBall above X 1 Stretches together head Her Wings

Dragon 1 – 16 Straight legs, feet and knees push L/R arm up, X2 (Yin) Stretches together drop R/L elbow Her Wings down

Dragon 1 – 8 Straight legs, feet and knees push L/R arm up, X2 (Yang) Stretches together drop R/L elbow Her Wings down

Dragon 1 – 32 Straight legs, feet and knees Leave R/L arm X2 (Yin) Fans Her together, dropping into gentle straight, bend L/R Wings knee bend elbow and drop the ChiBall, then lift and change

Dragon 1 – 32 Straight legs, feet and knees knee bend X4 (Yang) Fans Her together, dropping into gentle Leave R/L arm Wings knee bend straight, bend L/R elbow and drop the ChiBall, then lift and change

Dragon Awakens Her Spine BENEFITS EXERCISE

• massages the diaphragm • harmonises and balances chi, causing it to flow within and not outside the body • meridian channels are stimulated that begin and end in the feet • it also promotes internal stability, strength and concentration, firms and tones buttocks and abdominal muscles

Teaching Points • With your feet and knees together, hold the ChiBall opposite your chest • Inhale and raise the ChiBall above your head and fully stretch your arms • Exhale with your arms still stretched and half way through your exhalation slowly bend your knees, and begin lowering the arms to the Dan Tien • Repeat three more times raising the heels off the floor as you stretch up, then lowering the heels first before bending your knees.

Dragon Gazes at the Moon BENEFITS EXERCISE

• stimulates and regulates breathing • stretches entire spine • improves circulation to the abdominal area • stimulates the lungs and kidneys • relieves back pain and neck problems

Teaching Points • Inhale and extend your arms out the left side, keeping the tailbone descending downwards • The gaze is up to the right above your arms • The navel is drawn into the spine and the knees are bent and pressed together. Sinking down a little into your legs. • Now push slightly over to the little toe side of your right foot across to the right • Exhale and return the ChiBall to the chest to bring the ball back to the centre and fully relax • Repeat to the right • Feel as if you are pushing the ball away and pulling the ball back using your centre

Dragon Breathes Fire BENEFITS EXERCISE

• gives gentle massage to the kidneys • improves flexibility of the spine • strengthens the spine and lower back • stimulates the whole vertebral column • opens the ‘3 doors’ • promotes circulation of blood and chi • dispels over-heated or negative emotions

Teaching Points • Inhale then exhale, bend your knees and round your lower back and extend the ChiBall out to the left side • Circle it across to the right • Inhale return to your starting position with legs straight and feet and knees together to and ball to the heart • Exhale and repeat going from right to left • The exhalation is through the mouth emulating the dragon’s fire breath to release stress and excessive emotions.

Dragon Looks at Her Tail BENEFITS EXERCISE

• tones the waist • improves mobility of the ribcage, hips and pelvis • stimulates the kidneys and adrenals • gives deep massage to the stomach and liver organs • regulates the breathing and improves the strength of the intercostals muscles

Teaching Points • Inhale with knees together sink down and move them across to the right • Draw your navel in to your spine and descend the tail-bone • Lift your left elbow, keeping the arms at a 45 degree angle and the ball in front of your chest • Look over your shoulder to your right foot • Exhale, return to a neutral position and fully relax • Repeat to the right side

Dragon Twists Down BENEFITS EXERCISE

• improves mobility of the ribcage, hips and pelvis • stimulates the kidneys and adrenals • gives a much deeper massage to the digestive system, particularly the gallbladder and also the pancreas • strengthens and tones thigh muscles and

knees

Teaching Points • Inhale with your knees together, lifting your left elbow and taking your knees to the right as before • Exhale, bend your knees, draw your naval to your spine rounding your lower back and descending the tailbone to place your right elbow between your knees • Inhale to stand up, • Exhale to return to the centre • Repeat on the other side

Dragon Rolls the Ball BENEFITS EXERCISE

• strengthens pelvic floor • lifts all the internal organs, particularly liver and spleen • energises the kidneys • relieves stiffness in the neck and shoulders • promotes the circulation of blood and chi especially to the prostate gland for men • helps to maintain correct alignment

Teaching Points • With your heart lifted and legs fully stretched, draw your navel to your spine and descend your tail-bone downwards • Place your right hand on top of the ChiBall and the left hand underneath. • Inhale, lift your toes, keep your shoulders evenly balanced and rotate the spine to the left. • Exhale, soften the knees, and roll the ChiBall in your hands to bring the left hand on top and the right hand underneath as you return to the front • Inhale and repeat to the other side

Dragon Dives into the Sea BENEFITS EXERCISE

• gives a deep and thorough massage to the kidney, bladder and reproductive organs • strengthens and tones the thighs and knees. • aids peristalsis and detoxifies the body • this movement particularly, moulds the character, boosts self-confidence and promotes determination, persistence and inner strength. .

Teaching Points • Inhale, with the ChiBall at the heart and your fingers in a pyramid position on the ChiBall • Exhale, rotate your finger tips downward, bend your knees, descend your tail-bone and draw your naval in • Round the lower back and bend deeply as you rotate your shoulders to the left side and dive down to the outside of your left ankle • Inhale to stand up as you pass the ChiBall across the chest and exhale to repeat the dive to the other side

Dragon Strokes Her Tail BENEFITS EXERCISE

• promotes yang energy • gives deep stretch to the legs. • strengthens and tones thigh muscle, knees and buttock muscles. Opens three doors, • strengthens kidneys .

Teaching Points • Inhale and bend your knees, lift your left heel and step your feet apart • Exhale, balance your weight evenly and bend both knees into ‘horse riding stance’ • Inhale, transfer your weight across to your left leg and straighten your right, turn your navel to face your left leg • Exhale, drop your tailbone and draw the navel to the spine hollowing the abdominal muscles • Round the lower back and extend your arms along your straight right leg • Inhale to draw the ChiBall back up along the inside of the leg, bringing the spine back to an upright position • Exhale, return to horse riding stance • Inhale, transfer your weight across to the right leg • Exhale and repeat the stretch over your left leg

Dragon Stretches Her Wings BENEFITS EXERCISE

• beneficial for heart and diaphragm • stimulates the lungs • stretches entire spinal column • relieves stiffness and tension in the shoulders and neck • re-centres the body in the upward stretch .

Teaching Points • Inhale, raise the ChiBall above your head and allow the left hand to extend up and beyond the ChiBall • Exhale, with the arm remaining straight, drop your right shoulder and elbow looking downwards to the right side • Inhale and extend the right hand up and beyond the ChiBall and drop the left shoulder and elbow to look down to the side of your left hip • Repeat several times

Dragon Fans Her Wings BENEFITS EXERCISE

• balances Yin and Yang energies • relieves tension in the shoulders, regulates the breathing • after the strenuous internal actions, the smooth, fluid, weightless quality of this movement opens the meridian pathways and

re-centres the body.

Teaching Points • With arms still fully stretched, exhale and bend your left elbow to draw the ChiBall down the side of your body as you bend your knees • Inhale, extend your left arm and reach the ChiBall out to the side • With a light scooping action, push off your feet and straighten your legs as you lift the ChiBall up again to place it into your right hand • Repeat on the other side then lower your ChiBall with both hands and return it to the Dan Tien

Part 3: The Dance of the Dragon Track 3 Dance of the Dragon Alt Track 7 Spirit of the Dragon

This phase of the practise requires softness, fluidity, complete calmness of the mind and deep relaxation of all the internal systems. The side to side movements create an ‘S’ shape of the spine emulating the Dragon ‘swishing’ her tail. These movements require an effortless ease throughout and are once again repeated several times to stimulate and massage all the nerves along the spine and certain acupuncture points. Practise over time nourishes, awakens and balances all the internal systems. Although the focus appears to be on the hands and arms, the movement is actually performed by the waist and abdomen.

Choreography and Music Notes – Track 3 - The Dance of the Dragon

Dragon Counts Counts Lower Upper Body No. of Sequence Body repetitions Intro 1 – 32 Stand with feet and ChiBall held at dan X1 knees together tien in prayer position Drawing 1 - 32 Stand with feet and On the in-breath lift X4 (Yin) Earth Chi knees together the pelvic floor and draw ChiBall just above the waist & lower Press the 1 – 32 Stand with feet and Push ChiBall into one X4 (Yin) Ball knees together hand and then the other Press the 1 – 32 Stand with feet and Push ChiBall into one X4 (Yin) Ball knees together hand and then the other move side to side The Wave 1 – 32 Stand with feet and Fingers pointing X4 (Yin) First knees together, bend downwards, hands in Sequence the knees R/L prayer position, move ChiBall across to L/R The Wave 1 – 32 Stand with feet and Fingers pointing X4 (Yin) Second knees together, bend downwards, hands in Sequence the knees R/L prayer position, move ChiBall across to L/R, turn the head The Wave 1 - 32 Stand with feet and Fingers pointing X4 (Yin) Third knees together, bend downwards, hands in Sequence the knees R/L, prayer position, move lift the L/R foot ChiBall across to L/R, turn the head

The Wave 1 - 32 Stand with feet and Fingers pointing X4 (Yin) Fourth knees together, bend downwards, hands in Sequence the knees R/L, prayer position, move lift the L/R foot ChiBall across to L/R, turn the head and allow arms to float side to side The Chi 1 - 32 Straight legs, feet, Circle L/R arm, X2 (Yin) Circle knees together butterfly

The Chi 1 - 32 feet, knees together, Circle L/R arm, curl X2 (Yin) Circle bend the knees upper body over to knees to change ChiBall, butterfly The Chi 1 - 32 feet, knees together, Circle L/R arm, curl X2 (Yin) Circle bend the knees upper body over to knees to change ChiBall, butterfly The Chi 1 - 32 feet, knees together, Circle L/R arm, lean X2 (Yin) Circle bend the knees to R/L into deep sideways bend, curl upper body over to knees to change ChiBall, butterfly The Chi 1 - 32 feet, knees together, Circle L/R arm, lean X2 (Yin) Circle bend the knees to R/L into deep sideways and lift L/R foot bend, curl upper body over to knees to change ChiBall, butterfly The Dragon 1 - 64 feet, knees together, Single arm ‘S’ shape, X2 (Yin) Dances bend the knees to R/L L/R, yang and lift L/R foot butterfly The Dragon 1 – 32 feet, knees together, Single arm ‘S’ shape, X2 (Yang) Dances bend the knees to R/L L/R, yin butterfly and lift L/R foot The Dragon 1 – 64 feet, knees together, DBL arm ‘S’ shape, X2 (Yin) Dances bend the knees to R/L L/R, yang butterfly and lift L/R foot The Dragon 1 – 32 feet, knees together, DBL arm ‘S’ shape, X2 (Yang) Dances bend the knees to R/L L/R, yin butterfly and lift L/R foot The Dragon 1 – 64 feet, knees together, The Wave side to X1 (Yin) Swishes bend the knees to R/L side Her Tail and lift L/R foot

The Dragon 1 – 32 feet, knees together, The Wave side to X2 (Yang) Swishes bend the knees to R/L side Her Tail and lift L/R foot

Drawing Earth Chi (pelvic floor lift) BENEFITS EXERCISE

• promotes pelvic floor strength • regulates the breathing • promotes conditioning of core abdominal muscles • aids peristalsis of digestive organs

Teaching Points • Inhale and draw the ChiBall up the middle line of your body to the heart area and subtly engage the abdominal muscles and lift the pelvic floor • Exhale and lower the ball and relax the abdomen and pelvic floor • Repeat four times

Press the Ball BENEFITS EXERCISE

• the pressure of the hands pushing into the ChiBall with fingertips joined together, integrates the yin and yang energies • promotes flexibility and strength of the wrist • stimulates acupressure points for heart, small intestine, pericardium, lungs, large intestine and triple warmer located on the front and back of the wrist

Teaching Points • Stand with feet and knees together • Drop the left hand underneath the ChiBall and push down with the heal of the right hand as you exhale • Inhale and bring the ChiBall back to neutral in the centre • Repeat to the right side • Repeat four times (twice each side)

The Wave BENEFITS EXERCISE

intestine and triple warmer located on the front and back of the wrist • tones and thins the waist • massages the internal organs • promotes fluidity and co-ordination

Teaching Points • Stand with feet and knees together. Keep head facing forward • Bend and drop the knees across to the right • With fingers pointing downwards, hands in prayer position, slightly squeeze the ChiBall and with arms extended move ChiBall across to left hand side • As you squeeze the ChiBall also squeeze the navel back towards the spine • Repeat moving knees to the left and hands to the right • Repeat four times

Second Sequence • Bend and drop the knees across to the right • With fingers pointing downwards, hands in prayer position, slightly squeeze the ChiBall and navel to spine with arms extended move ChiBall across to left hand side. Turn the head to look right • Repeat moving knees to the left and hands to the right and looking to the left • Repeat four times

Third Sequence • Bend and drop the knees across to the right and lift the left heel • With fingers pointing downwards, hands in prayer position, slightly squeeze the ChiBall and navel to spine with arms extended move ChiBall across to left hand side. Turn the head to look right • Repeat moving knees to the left and lift the right heel, hands pushing to the left and looking to the left • Repeat four times

Fourth Sequence - The Dragon Swishes her Tail • Inhale. As for the previous sequence keep you feet and knees pressed together. Place the ChiBall in the heels of the hands and join your fingertips together pointing them towards the floor • Exhale, drop your left hand underneath and press the right hand down into the ChiBall, pushing your arms to the left as if you were cradling a baby • Press your knees to the right lifting the heel of your left foot as you look to the right • As you inhale let go of the pressure and allow the hands to float upwards and back to the centre. • Repeat to the right side then perform the sequence four more times

The Chi Circle BENEFITS EXERCISE

• relaxes the breathing • promotes happiness and joy (nourishes the shen) • begins gentle massage of all the internal organs • stimulates the spinal nerves

• promotes fluidity, relaxation and sensuality • promotes circulation of blood and chi

Teaching Points • Stand with straight legs and with feet and knees together • Inhale and with the Chiball in your left hand circle it across the body and over your head and down in front of the Dan Tien • Take the ChiBall in the right hand and lift into a butterfly • Exhale to lower the ChiBall back to the right side • Repeat with the right arm. Second Sequence • Inhale, make a larger more expansive circle with the left arm • Exhale and lower the ChiBall in front of the knees as you bend open the three doors • Inhale, placing the ball in your right hand and lift into butterfly • Exhale to lower the ChiBall back to the right side • Repeat with the right arm

Third Sequence • Inhale, lean into the waist and circle the left arm as before • Exhale and lower the ChiBall in front of the knees • As you bend open the three doors. Inhale taking the ChiBall in to the right hand lifting into butterfly • Exhale to lower the ChiBall back to the right side • Repeat with the right arm

Fourth sequence • Inhale, lean into the waist and circle the left arm as before and lift the left heel • Exhale and lower the heel and the ChiBall in front of the knees • As you bend open the three doors • Inhale taking the ChiBall in to the right hand lifting into butterfly • Exhale to lower the ChiBall back to the right side • Repeat with the right arm

The Dragon Dances BENEFITS EXERCISE

• the ‘S’ shape of the movement massages all the internal organs and stimulates the spinal nerves • as the ‘S’ curve is performed all the

vertebrae are gently stretched apart, releasing habitual stiffness tension and spinal imbalances • promotes fluidity, relaxation and sensuality • promotes circulation of blood and chi

Teaching Points • Inhale and sweep your left arm across your body and over your head and bend and sway your knees to the right as you lift your left heel • Exhale and draw the ChiBall across your chest and bend and sway your knees to the left as you lift your right heel • Inhale, draw your elbow out to the left side and open your arm • Exhale, bend your knees, drop the ChiBall underneath the knees • Place the ChiBall into your right hand as you roll your spine to stand up and open your arms outwards with a butterfly action • Repeat with the right arm • Repeat four times each side Progression • Inhale, sweep the ball in the left hand across to take the ball in both hands in a pyramid position on the ChiBall and repeat as above

The Dragon Swishes Her Tail BENEFITS EXERCISE

• the pressure of the hands pushing into the ChiBall and with fingertips joined together integrates the yin and yang energies • promotes flexibility and strength of the wrists. • stimulates acupressure points for heart, small intestine, pericardium, lungs, large intestine, and triple warmer located on the front and back of the wrist. • frequent practice of this movement aids the ‘burning’ of fat from the waist and abdomen and ‘thins’ the waist. • massages all the internal organs and promotes fluidity and co-ordination

Teaching Points • As for the previous sequence keep you feet and knees pressed together. Place the ChiBall in the heels of the hands and join your fingertips together pointing them towards the floor • Exhale, drop your left hand underneath and press the right hand down into the ChiBall, pushing your arms to the left as if you were cradling a baby • Press your knees to the right lifting the heel of your left foot as you look to the right • As you inhale let go of the pressure and allow the hands to float upwards and back to the centre • Repeat to the right side

Part 4: Healing Organ Meditation – Track 4 - Inner Smile Alt Track 8 Reflect Guided Meditation Track 9

The purpose of the first three stages of Dance of the Dragon practise is to cultivate and rejuvenate energy or chi. The final part of the practice uses meditation to direct Chi via the breath to each inner organ partnership. With colour visualisation, the breath instils a state of deep relaxation that promotes healing and rejuvenation.

Healing Organ Meditation BENEFITS EXERCISE

• directing with intent peace and relaxation to each organ aids healing and organ function at its optimal level • this meditation draws the Chi back to its source and regulates the spirit (qi) • the use of colour visualisation rejuvenates the organs and trains the mind

Teaching Points • Stand in the ‘Wu Chi’ position, feet shoulder width apart and knees slightly bent the ChiBall placed between the thighs. (See ‘Calling the Mind Back’). Begin with three deep breaths • Rub the palms of the hands together to generate heat and electromagnetic healing energy • Place your hands over your liver and gallbladder. Close your eyes and breath slowly and deeply three times, visualizing the colour green. As you exhale feel the organs soften and absorb the colour • Rub your hands and place your hands over your heart. Breathe three times visualising the colour red. As you exhale feel the organ soften and absorb the colour • Rub your hands and place your hands over the stomach and spleen on the left side of your body. Breathe three times and visualise the colour yellow. As you exhale feel the organs soften and absorb the colour

• Rub your hands and place your hands over your lungs. Breathe three times and visualise the colour white. As you exhale feel the organ soften and absorb the colour • Rub your hands and place your hands over your kidneys. Breathe three times and visualise the colour dark blue. As you exhale feel the organs soften and absorb the colour • Bring your hands over the Dan Tien and again take three breaths and absorb the sense of wellbeing and integrate it into your whole sense of being

Notes for addressing Form & Technique

Common Errors SOLUTIONS

Lordotic posture (pelvis tilted • focus on centering, Dan Tien, axis and pelvic floor backwards) • drop the coccyx downwards and open ‘Ming Mein’ • focus on rooting, finding the axis (centre of balance in Loss of balance relation to gravity) • re-establish connection to Heaven and Earth (feet rooted to the ground, crown of head reaching upwards) • re-explain the movement Incorrect form • break it down into easier units • increase awareness through visual language and imagery • offer sensations that are familiar and easy to understand • Mental agitation (the eyes are turn their mind inward with focused intent moving and being distracted) • practice with the eyes closed Unable to feel (lack of sensitivity • repeat the movement several times until they are able to and sensation) relax, soften and feel the more subtle aspects of the practice • be patient, allow time for sensations to settle, be absorbed and integrated • bring their attention and focus to their abdomen Shoulders are lifting during practice • encourage drawing up the perineum • re-establish awareness of their axis or point of balance Lean against a wall with the ChiBall: • behind their low back and push backwards and attempt to roll the ChiBall down the wall, tucking the tail bone under • mid thoracic and push backwards and attempt to roll the ChiBall up the wall, rounding the upper back • back of the neck and attempt to roll the ChiBall up the wall, Unable to round the spine and drawing the chin into the throat open Also practice: the three doors • under their chins and flex and roll the spine forward down to the ground • cat pose (rounding and arching the spine) • lie supine on the floor, with knees bent and practice pelvic tilting • ChiBall between shoulder blades, execute a slow abdominal crunch (middle door) • ChiBall place behind the head, draw the chin into the throat Lack of student progress • change your teaching strategies i.e. visual language and Continuing to repeat the same Images errors • suggest private lessons adapted to their needs • Incorporate various breathing exercises to release & relax Unable to relax • introduce relaxation exercises or ChiBall Feldenkrais based Poor flexibility and fluidity lessons • simplify the movements Poor co-ordination and movement • offer plenty of repetitions with slow progressions skills • give them private lessons • encourage them to buy the video or DVD for home practice

Pressure points for Focus Front

BAIHUI GV20 - Hundred Meetings (Entry point for yang energy) Location: on the midline of the head connecting the apex of both ears Action: clears the mind – unclear thinking, mental disorders and headache. Lifts the spirit – depression and promotes resuscitation. Tonifies yang in the body and strengthens the ascending function of the spleen – prolapsed internal organs, especially rectum and uterus and is also used for vertigo and tinnitus.

YINTANG Extra Point - Seal Hall (Upper Dan Tien) Location: on the midline of the body between the eyebrows. Action: Calms the mind – allays anxiety, heaviness in the head and insomnia. Eliminates wind – treats frontal headache and infantile convulsions.

SHANZHONG CV 17 - Emotional Altar (Middle DanTien) Location: on the midline at 4th intercostals – space between nipples. Action: Collecting point for the upper burner and pericardium, gathering point for chi. Tonifies chi of the chest, heart and lungs – dispels fullness in the chest, asthma, lack of vitality with pale face (lack of fire), chest pain, palpitations, hiccups, hiatus hernia and anxiety. Resolves phlegm – chronic cough and bronchitis. Benefits the diaphragm and breasts – tightness in the chest and insufficient lactation.

QIHAI CV6 - Sea Of Chi (Lower Dan Tien) Avoid use of point during pregnancy Location: 2 finger widths below the naval. Action: tonifies chi and yang – extreme mental physical exhaustion and depression. Regulates original chi – used for coldness, weakness, fatigue, lack of willpower, impotence, hernia ,oedema, irregular menstruation, asthma and abundant pale urination. Dispels stagnant chi – constipation, abdominal pain and distension. Resolves dampness in the lower burner – dysentery and discharge.

HUIYIN CV 1 - Meeting of Yin Location: between the anus and the genitals. Action: Nourishes yin and stabilizes kidney essence (Jing) – incontinence, irregular menstruation and reproductive disorders. Promotes resuscitation – especially after drowning. Resolves damp/heat – haemorrhoids, perineal pain and itching.

LAOGONG P8 - Labour Space Location: in the indentation in the centre of palm when you flex middle finger. Action: calms the mind – restlessness, disturbed mind, and emotional pain. Clears heart fire – cardiac pain, mental disorders, ulcers on the tongue, and fever

HEGU L14 - Joining Valley Avoid use of point during pregnancy Location: on the back of the hand, when you draw the thumb towards the index finger it is located in the highest part of the muscle as you press in towards the index finger. Action: massage this point to help eliminate toxins, upper body congestion, moves stuck chi and alleviates pain. Strengthens the defensive chi and calms mental anxiety.

YONGQUAN KD1 - Bubbling Spring (Entry point for Yin energy) Location – in the depression on sole of foot, one third the distance from the base of 2/3 toes to heel, when toes are curled down. Action – Has a strong sinking effect - brings down rebellious ascending chi. Tonifies yin – infertility, vitality, oedema, kidney and back pain, sensation of heat in soles of feet. Calms the Mind – extreme fear, insomnia, severe anxiety, and shock. Clears fire and heat and subdues wind – dizziness, HBP, epilepsy, headache at top of head.

TAICHONG ( LV3) - Big Rush or Great Surge Location: is on the dorsum of the foot between the first and second toes, 3 fingers width up from the margin of the web. Action: Use for migraines and headaches, cramp and spasms. It can also be used to relieve feelings of repressed anger and deep frustration.

Use the Diagram below to label the Front Pressure Points

Pressure points for Focus Back

HUANTIAO GB30 - Jumping Circle Location – One third of distance from head of femur to sacrum in the hollow at side of buttocks. Action – Tonifies Chi and blood – whole body tiredness or stagnant feeling also blood/circulation/strength to legs. Removes obstructions from the channel – hip joint and leg pain, sciatica, rheumatism. Resolves damp in lower burner – itchy anus or groin, urethritus, vaginal discharge and lower back and groin pain.

JINGMEN GB25 - Capital Door Location: at the free end of the 12th rib at the side of the waist Action: strengthens the kidneys and the lumbar spine, opens the water passages, dispels dampness, regulates intestines, activates Qi and blood and alleviates pain.

NAOHU GV17 - Brain Window Location: in the depression on the upper border of the external occipital protuberance. Action: used for neck stiffness, giddiness, benefits the brain and clears the mind.

YUZHEN BL9 - Jade Pillow Location: 1.3 cun lateral to GV17 Action: Clears the eyes, head and nose.

TAINZHU BL 10 - Heavenly Pillar (Point of the sea of Qi) Location: 1.3 cun lateral to the midpoint of the posterior hairline in the depression on the lateral aspect of the m. trapezius muscle Action: clears the brain where the bladder channel emerges from the brain also good for memory and concentration. Brightens and benefits the eyes. Expels wind. Is used for headaches and stiff neck also used in the treatment of lower back pain and to strengthen the back.

ZHIYANG GV9 - Reaching Yang Location: level with the lower border of the scapular below the spineous process of the 7th thoracic vertebra. Action : moves qi especially stagnation in the middle burner, chest and diaphragm. Regulates the liver and gallbladder

MINGMEN GV4 - Gate of life Location: located below the spineous process of the 2nd Lumbar vertebrae on the midline of back. Action: Tonifies Kidney Yang – fatigue, chilliness, abundant clear urination, depression, weakness of legs, pale tongue. Nourishes Original Chi and benefits essence – chronic physical and mental weakness, reproductive and sexual disorders. Strengthens lower back -chronic lumbar stiffness or pain. Expels cold (Yang deficiency) – chronic diarrhoea, intestinal pain, incontinence, reproductive disorders.

SHENSHU BL23 - Kidney Shu point Location: located 1.5 cun lateral to the lower border of the spineous process of L2 Action: boosts the kidneys, nourishes Yin, resolves dampness and benefits urination and Alleviates pain.

Use the Diagram below to label the Back Pressure Points