1. Lifting The Sky with Both Hands
This pattern is one of the best to be found in any style of chi kung. It is excellent for promoting a holistic chi flow throughout the body. Specifically, it works on the Triple Warmer meridian and thus harmonizes the upper, midddle, and lower energies. "Lifting The Sky" is practiced by beginners and masters alike.

1. Make it enjoyable.
2. Lift up gently at the top.
3. Breathe in gently through the nose as you go up; pause, at the top; breathe out gently through the mouth as you go down; pause at the bottom.
4. Keep the arms fairly straight but comfortable.

Described in detail in the book "The Art of Chi Kung", and "Chi Kung for Health and Vitality."

2. Shooting Arrows Left & Right
This exercise uses the "One Finger Zen" hand form, which is a special Shaolin technique. Practicing "Shooting Arrows" is an excellent way to massage the Lung and Heart systems. It can improve the skin, strengthen the arms, clear depression, and help with all respiratory issues.

1. Breath in gently as you cross the hands in the "One Finger Zen" hand posture.
2. Step out to a horse riding stance.
3. Sit gently on your stance.
4. Pull the bow with a gentle "shhh" sound.
5. Breath out through the mouth with a gentle "haaa" sound as you step back up.

3. Plucking Stars Changing Galaxies
This exercise is excellent for the Spleen and Stomach systems, which relate to the Western concept of the digestive system. According to Chinese medical theory, good digestion is a prime ingredient for good health and vitality. This exercise can help with virtually any digestive or gastrointestinal problem.

1. Hold the ball of energy as you breathe in; pause.
2. Swing the bottom hand up.
3. Press the sky with one hand and the earth with the other as you breathe out gently through the mouth.
4. Look gently to the open side; pause.
5. Turn the palms to face each other, hold the ball of energy again, and repeat on the other side.

Described in detail in the book "Chi Kung for Health and Vitality."

4. Pulling Tackles Turning Wheels
If you think that this exercise is just for loosening your neck, then you are thinking of it as a physical exercise. As a chi kung exercise, "Pulling Tackles" is used to literally cleanse the head, spine, and nervous system. It also helps to prevent against colds and flus.

1. Turn the head left and right, gently and slowly.
2. Tilt the head up and down.
3. Circle the head clockwise.
4. Circle the head counter-clockwise.

Described in detail in the book "Chi Kung for Health and Vitality."

5. Big Turning of the Cosmos
This exercise stimulates "water" energy at the vital point known as the "gate of life", thereby giving an energy boost that is far superior to coffee. It is also nourishing for the Stomach, Liver, Pancreas, and Kidney meridians.

1. Step out to a horse riding stance.
2. Sit gently on your stance.
3. Clasp the hands gently together.
4. Turn the torso clockwise in a big circle.
5. Turn the torso counter-clockwise in a big circle.
6. Jump up as you breathe in.
7. Breathe out and relax.

Described in detail in the book "Chi Kung for Health and Vitality."

6. Punching with Eyes Wide
Besides developing internal force for martial arts, this exercise massages and strengthens the Heart system, the intestines, and the eyes. It is also a productive way to release anger and tension. In order to obtain the desired effect, it is essential to make the appropriate sounds and use correct breathing.

1. Hold two fists at your waist, chest gently open.
2. Step out to a horse riding stance.
3. Sit gently on your stance.
4. Punch out with some gentle force and a loud "hite!!" sound.
5. Punch left and right, turning and twisting the fists.
6. Jump up when finished.

Described in detail in the book "The Art of Shaolin Kung Fu."

7. Looking Back & Carrying the Moon
Many students love this exercise because it makes them look and feel young. It cleanses away negative energy in the body, especially the nervous system, by stimulating an internal shower of energy. Ancient masters said that this exercise can eliminate 100 illnesses.

1. Enjoy the beautiful forward curves, neck and arms relaxed..
2. Move from your center.
3. Breathe in gently through the nose as you go up.
4. Pause as you hold the moon.
5. Straighten the body, and then breathe out gently through the mouth as you lower your hands.
6. Pause.

Described in detail in the book "The Art of Chi Kung", and "Chi Kung for Health and Vitality."

8. Touching Feet Nourishing Kidneys
A Western doctor will tell you that your kidneys have nothing to do with sex. A Chinese physician will tell you that your kidneys have everything to do with sex. Besides improving sexual function, this exercise also enhances the intellect, helps with sciatica, and relieves lower back pain.

1. Touch the toes, neck relaxed, arms relaxed.
2. Breathe in as you come up.
3. Hold the kidneys with the palms and breathe out gently through the teeth.
4. Straighten the body and breathe out through the mouth with a gentle "haaa" sound.

Described in more detail in the book "The Art of Chi Kung".

9. Three Levels to Earth
As a physical exercise, "Three Levels to Ground" can make your legs strong and flexible; as a chi kung exercise, it can strengthen your Heart system, generate better energy flow, and increase your vitality.

1. Step out roughly shoulder width, arms gently floating up your sides.
2. Squat down as you breath out gently through the mouth, neck relaxed.
3. Come back up as you breathe in gently through the nose.

Described in detail in the book "The Complete Book of Zen."

10. Divine Crane Starts Dancing
This exercise helps to channel energy to the legs. Because everything is interconnected via our energy matrix, channeling energy to the legs sometimes helps to solve problems in other parts of the body.

1. Step out wide, arms floating up your sides.
2. Squat down to one side, keeping the other leg straight, as you breath out gently through the mouth.
3. Come back up as you breathe in gently through the mouth.
4. Repeat on one side several times, and then continue on the other side.

Described in detail in the book "The Complete Book of Zen."

11. Second Son Carrying Mountains
If you want to have powerful arms but do not want to undergo tough conditioning, or if you want to overcome chronic back pain, then "Carrying Mountains" is a wonderful exercise.

1. Arms float up.
2. Turn to one side as you breathe out gently. Pause.
3. Turn back to center as you breathe in. Pause.

12. Lohan Drawing Knife
Qi Jing Ba Main or "The Eight Wondrous Meridians" are often mentioned in chi kung texts, but seldom understood. "Drawing Knife" is an effective way to generate energy flow to these eight meridians.

1. Draw the sword.
2. Breathe out gently as you turn to the open side and look at your heels.
3. Breathe in gently as you come back to center.
4. Repeat on the other side.

13. Fierce Tiger Pushing Mountains
If you want to overcome arthritis, or enhance your sex life, or develop internal force for martial arts, or have mental freshness -- just to mention a few of the benefits -- then practice this exercise.

1. Don't use strength.
2. Push and pull in an elipse like a treadmill.
3. Breathe in gently through the nose as you pull in.
4. Breathe out gently through the mouth as you push out.
5. No pauses.
6. Remember to open the chest gently.

Described in detail in the book "The Art of Chi Kung", and "Chi Kung for Health and Vitality."

14. Green Dragon Separating Water
This is an excellent exercise to open and nourish the Heart and the Lung systems. It is especially useful to cure clinical Depression. Interestingly, it will also give you powerful arms.

1. Open the chest and push out like in Pushing Mountains.
2. Rotate the palms.
3. Open the chest as you breathe in gently.
4. Close the arms as you breathe out gently.

Described in detail in the book "The Art of Chi Kung".

15. Green Dragon Presenting Claws
If you suffer from diabetes, have trouble with your digestive system, or often feel worried and anxious, then this exercise may help you to overcome your problem. It is also used to develop the "Art of the Dragon's Claw" in Shaolin Kung Fu.

1. Hold your claws at chest level.
2. Step out to a horse stance.
3. Turn to a left bow arrow stance as you present your right claw forward and your left claw backwards.
4. Breathe out gently through the moutn.
5. Look gently at your heel.
6. Bring your claws and stance back to the starting position and breathe in.
7. Present your claws in the other direction.

Described in detail in the book "The Complete Book of Zen."

16. The Big Windmill
If you perform this exercise correctly and sufficiently, you can develop enough internal force to break a brick --without any other conditioning. Those with diabetes, or problems related to the Liver and Spleen systems, will also find this exercise useful.

1. Breathe in gently through the nose as the hand goes up to the apex.
2. Breathe out gently through the mouth as the hand comes back down.
3. Pause at the bottom.

Described in detail in the book "Chi Kung for Health and Vitality."

17. Lift Heels Bend Knees
This is another excellent exercise for the lower body. It opens up the meridians in the legs so that negative energy from other parts of the body can be efficiently drained out into the ground.

1. Breathe in gently as you lift up the heels and the hands.
2. Breathe out gently as you squat down.
3. Breathe in gently as you come back up.
4. Breathe out gently as you lower your heels and hands.

Described in detail in the book "Chi Kung for Health and Vitality."

18. Divine Crane Rotates Knees
You may be surprised, but "Rotating Knees" can help to overcome sexual problems, and it can enhance sexual performance and enjoyment. If you think that this exercise simply loosens the knees, then you are confusing physical exercise with chi kung exercise.

1. Rub the palms.
2. Place your palms on your knees and rotate, opening the knees.
3. Rotate closing the knees.
4. Rotate clockwise.
5. Rotate counter-clockwise.

Described in detail in the book "Chi Kung for Health and Vitality."