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Energy exercises (Qigong)

The exercises are generally straightforward, although their ease can vary from person to person. The initial exercise I recommend is one that, after my illness, I struggled to complete 15 times in a row due to my weakened state. The key is not to give up; determine for yourself what feels sufficient. It's crucial to approach all exercise recommendations with careful consideration of your capabilities, primarily aligning with your body and the time available.
The exercises are derived from two books:
1. Lam Kam Chuen: The way of energy
2. Wong Kiew Kit: The art of Chi Kung
I've combined insights from both books because certain aspects from one didn't work for me, leading me to draw from the other. I encourage you to adopt a similar approach, experimenting to determine which exercises align with your preferences. If you encounter difficulties or have questions, feel free to ask for guidance.
The first two exercises serve as general warm-ups and can precede other exercises. The subsequent two are specific, designed to cultivate a calm spirit and prove especially beneficial just before bedtime.
A piece of advice: During exercises, strive for comfort, considering factors such as warmth, humidity, fatigue, and strain. Anything bordering on discomfort, particularly forceful efforts, is not recommended. While the exercises are benign, they should be executed gradually. You can't immediately expect to do everything perfectly, so be patient. Tune into your body, comprehend the exercise principles, and then attempt to perform them, always mindful of your body, position, and energy. (Revisit the three rules in the introduction for guidance.)


Stand upright with your feet close together, then lower your body until you can touch your knees with your palms, ensuring not to lean against them. Maintain a steady position in this stance.
If it proves challenging to stand in this position, gently widen your feet to a comfortable extent.
The centre of gravity should rest between your feet, positioned between the middle of the foot and the tip of the thumb, with a slight inclination towards the centre. Continuously assess your comfort and sense of safety. Confidence fosters relaxation, making the exercises easier to perform.
Ensure relaxation from the waist up. To prevent tension in the neck, gently turn your neck toward a point on the floor approximately 2–3 metres away. This will give you a more natural position for the neck and head.
Envision standing with your feet on a clock and initiate 30 counter-clockwise rotations with your knees (hands aligning with your knees but not touching them, gaze fixed on a point 2–3 metres away and maintaining relaxation from the waist up).
Upon completing 30 counterclockwise rotations, pause and commence clockwise rotations. Again, I have to point out that the number of rotations is at your discretion, depending on your strength (ensure an equal count on both sides). Reference rules 1, 2, and 3.


Stand with your legs apart, shoulder-width, and your knees slightly bent (try not to lock your knees, even in everyday activities). Keep your centre of gravity between your legs.
For better weight distribution, it's advisable to do all exercises without shoes. Ideally, distribute your weight evenly across all toes, from the outer part of your foot to the heel, like a correct footprint in the sand.
Imagine anchoring roots through three points on your foot: The middle of the large toe, the space between toes 3 and 4, (the space between them is approximately the size of two large toes). The third point is on the heel, i.e., in the middle of the heel. If you imagine putting down roots through these three points, this helps with stability in performing the exercises. Remember, patience is the wisdom of God, so a little wisdom goes a long way.
The exercise is straightforward, although simple things are often challenging. But the principle is simple. Inhale as you rise, exhale as you bend down.
Stand with your legs shoulder-width apart, knees slightly bent. Begin bending with your arms outstretched toward your feet while exhaling - don't aim to touch the floor, just follow the exhalation. After exhaling, start inhaling, lifting slightly and extending your hands and palms slightly behind your head to stretch.
Follow the rhythm of exhalation and inhalation. Inhale as you rise, exhale as you descend. This synchronization of mind and body requires joint effort, aligning the mind and body in one direction.
After inhaling, stand straight with slightly bent knees, lower your arms to the side (hold your breath without forcing it) until they are straight with the shoulders. Then, gently move your hands forward and lower them together with exhalation.
So, the sequence is as follows: Start from a standing position with feet shoulder-width apart and knees slightly bent, exhale while lowering downwards, then rise and inhale. Lower your arms from the side at shoulder level without breathing, and then the exhaling part begins again. Repeat 30 times, applying rules 1, 2, and 3.
To be continued in the next post...