Shibashi Qigong Exercise

shibashi is a gentle, beautiful and flowing qigong exercise routine that is both a joy to do and deeply relaxing. We particularly like the combination of rocking movements and expanding arm movements in Flying Dove spreads its wings.

As well as being a complete exercise routine it can also be used as a warm up for the tai chi forms or other types of physical exercises.

This pattern is very good for people who want to move on to Yang style tai chi forms because it introduces the basic elements of weight shifting, co-ordination of hand and leg movements together with controlled breathing.

All shibashi movement is centered around the starting point with steps out to the side always returning so in that sense it is stationary and this makes it ideal if you do not have a lot of room to practice.

Its suitable for all groups and all ages - and you are never to old to start - we recently worked with a lady who said she stopped counting at 70 - and she loved it.

shibashi posture names

* Raising the Arms
* Opening the Chest
* Painting a Rainbow

* Separating the Clouds
* Rolling the Arms in a Horse-riding Stance
* Rowing a Boat in the Middle of a Lake

* Carry Ball in Front of the Shoulders
* Gazing at the Moon
* Turning the Waist and Pushing with the Palm

* Cloud Hands in a Horse-riding Stance
* Scooping the Sea and Looking at the Horizon
* Pushing the Waves

* Flying Dove Spreads its Wings
* Punching in a Horse-riding Stance
* Flying Wild Goose

* Turn like a Flying Wheel
* Stepping and Bouncing a Ball
* Balancing the Chi to Close

shibashi history

No, not another 1000 year old exercise whose origins are lost in mists and time. We know where this one comes from - thanks to Dahlis Roy (she learned her shibashi directly from He Wei Chi) whose knowledge was a great help. more about Dahlis

Shibashi - the 18 style Taiji Qigong, also know as the 18 postures, the 18 movements and the 18 exercises - was created in 1982 in Shanghai, China by Tai Chi Master He Weiqi (He Wei Chi) and Qigong Master and healer Lin Hou Sheng. The routine combines elements from the Yang form and more traditional breathing and movement exercises from Qigong.

Shibashi has quickly become very popular across the world practised by millions. In fact it is so popular and effective that it is considered to be the national health exercise in Malaysia and Indonesia! And given that prevention is better than cure (and usually cheaper) that sounds like a great idea to have a national health exercise.

Master Weiqi went on to design a second 18 form to complement and enrich the original (so far we haven't managed to track down about this one) meanwhile she and her husband Coach Xu now teach and live around Long Island, NY and in February 2004, Master Weiqi was named Woman of the Year by the Inside Kung Fu magazine.

Exercises

* Raising the Arms
* Opening the Chest
* Painting a Rainbow

Tip:

All the moves to be done at the same time are in small blocks. Each block has a name like transition move and then all the actions for you to do are indented.

For more help with basic techniques and the instruction layout go to tai chi instruction

- enjoy your shibashi instruction

Raising the Arms

overall effect
It looks as though you are gently raising and sinking your body in time with raising and lowering your arms.

* opening position:

o stand with feet shoulder width apart
o arms hang down
o palms face in to thighs
o relax body
o knees slightly bent

* raise arms to shoulders:

o turn palms face out to back
o fingers downwards and slightly curved
o breathe in
o raise body
o draw arms up to shoulder height and width
o palms face down
o elbows and wrists slightly bent

* return arms to sides:

o turn palms face out to front
o fingers upwards and slightly curved
o breathe out
o sink body down with knees slightly bent
o draw arms down to thighs
o palms face out to back

repeat: raise arms to shoulders thru return arms to sides 8 times

Opening the Chest

overall effect
It looks like you are hugging a big balloon and then letting it go ....

* raise arms to shoulders:

o breathe in
o raise body
o draw arms up to shoulder height and width
o elbows and wrists slightly bent
o palms face down

* open arms out:

o turn palms facing each other
o draw hands away from each other
o arms fully extended to sides
o keep elbows slightly bent

* close arms in:

o turn palms facing each other
o breathe out
o draw hands together to shoulder width apart

* return arms to sides:

o turn palms face out to front
o fingers upwards and slightly curved
o sink body down with knees slightly bent
o draw arms down to thighs
o palms face out to back

repeat: raise arms to shoulders thru return arms to sides 8 times

Painting a Rainbow

overall effect
Imagine turning your head from side to side as you look at something on your out stretched palm - while trying to cover the crown of your head with your other hand1

* raise arms over head:

o breathe in
o raise body
o draw arms straight up fully extended
o elbows and wrists slightly bent
o turn palms facing each other

* turn to left:

o transfer body weight to right leg
o turn body to 10:30
o keep knees slightly bento extend left arm out to left side at shoulder heighto elbows and wrists slightly bento left palm upo turn head to lefto eyes focus on extended left palmo slightly curve waist over towards extended palmo curve right arm over head
o right palm faces down above center of head

* return to center:

o breathe outo transfer weight so weight is equal in both legso draw both arms up fully extended above heado elbows and wrists slightly bento palms facing each other
o turn body from waist to 12:00

* turn to right:
o transfer body weight to left lego turn body to 1:30o keep knees slightly bento extend right arm out to right side at shoulder heighto elbows and wrists slightly bento right palm upo turn head to righto eyes focus on extended right palmo slightly curve waist over towards extended palmo curve left arm over head
o left palm faces down above center of head

Repeat: turn to left thru turn to right 4 times