Five Flows Set Overview
Following is an brief look at the exercises and basic principles and aims of the Five Flows Qigong Set. On other pages on this website are more in-depth descriptions of the exercises. For more guidance, see my DVD. In addition, I am currently working on a book describing the Five Flows Qigong in detail. This will be available both as an e-book, and a traditional volume. I aim to have the book ready for sale sometime in 2009.
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Three Basic Principles of Practice
1) Practice Everyday. Practice is the Father of skill and the Mother of healing.
2) Modify When Necessary. Practice within your limits. Never force a move. Find a smaller, easier way if a movement hurts.
3) Refine Over Time. Grow your understanding and build your skill to attain even greater benefits.
All 12 exercises are done with the following posture:
• Feet are shoulder-width.
• Toes point forward.
• Knees are slightly bent.
• Shoulders are over the hips.
• Always be breathing as deeply and fully as comfortable.
• Be as relaxed as possible in all the exercises.
First Flow: Warming Up
Warm ups get your body and mind ready for practice.
1) Shaking the Body. 1-2 minutes.
Movement: Bounce up and down.
Purpose: Releases tension.
Main Qigong Principle: Think less and feel more.
2) Turning the Waist. 30 seconds to 1 minute.
Movement: Turn the torso left and right.
Purpose: Opens the waist.
Main Qigong Principle: Turn the torso with the waist.
3) Waking the Breath. 6-12 reps.
Movement: Inhale raising straight arms high; exhale lowering straight arms to the sides.
Purpose: Deepens breathing.
Main Qigong Principle: Coordinate breath with movement.
Second Flow: Cleansing
Cleansing purges tensions, toxicities and energy blockages.
4. Outer Qi Shower. 1-2 times through the cycle.
Movement: Tap hands all over the body.
Purpose: Vibrates the dust loose.
Main Qigong Principle: Purge stagnations to improve Qi flow and health.
5. Inner Qi Shower. 6-12 reps.
Movement: Cleanse cells with descending hands and a vocally descending “Shee” tone.
Purpose: Clears the cells of sludge.
Main Qigong Principle: Use sound vibrations to clear the body of toxicity.
Third Flow: Charging
Charging helps you absorb, build and tonify with new, clean energy.
6. Charging the Center. 12-24 reps.
Movement: Hands on lower abdomen. Slightly tilt the pelvis with an inhale.
Exhale to neutral pelvis.
Purpose: Builds power in the lower energy center.
Main Qigong Principle A: Belly Breathing.
Main Qigong Principle B: Pelvic Tilt.
Main Qigong Principle C: Draw Qi to the Dantian
7. Charging the Kidneys. 12-24 reps.
Movement: Hands on the lower back. Slightly tilt the pelvis with an inhale. Exhale to neutral pelvis.
Purpose: Builds energy in the Kidneys.
Main Qigong Principle: Open and charge the Gate of Life.
8. Charging the Qi Ball. 12-24 reps.
Movement: Hands at the level of the lower energy center, expand out and compress.
Purpose: Builds healing energy in the body.
Main Qigong Principle: Use the whole body to move the hands.
Fourth Flow: Balancing
Balancing regulates and equalizes the energy in your body.
9. Streaming the Fountains. 6-12 reps each way.
Movement: Bring Earth energy up the inside column of the body and down the outside orb in a fountain. Reverse the directions for Heaven energy.
Purpose: Energizes and balances your body between Earth and Heaven.
Main Qigong Principle: Keep hips, knees and ankles centered and lined up.
10. Riding the Waves. 12-24 reps.
Movement: Raise arms up and down, pelvic tilting on the down.
Purpose: Balances the energy flow vertically in the body.
Main Qigong Principle: Move with the lymph rhythm.
Fifth Flow: Centering
Centering helps you internalize the energy and meditate.
11. Centering the Qi. 6-12 reps.
Movement: Reach up and out, then lower the hands, gathering energy to the lower energy center.
Purpose: Guides energy to the body’s center to store for later use.
Main Qigong Principle: Guide the Qi back to the center.
12. Nurturing the Qi. 6-12 Breaths.
Movement: Hands and mind on the lower energy center with eyes closed.
Purpose: Lets the healing changes from practice sink into your being.
Main Qigong Principle: Balance activity with quiescence.