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18 Liangong is a series of 36 postures to be performed in conjunction with regulated breathing. They were first created in Shanghai as a series of 18 exercises but were later expanded to the present 36 movements. They have origin in TuNa (respiration), Wuqinxi (five animal frolics), Baduanjin
Mr. Liang says that Liangong became very popoular in China after 1976 and was practiced in hospitals and clinics and as mandatory exercise for schools and professional martial arts training. As a government teacher Mr. Liang often taught 18 Liangong to 500-2000 people in street training. Participation was so large that the often used a megaphone to give the instruction.
When performing these exercises, one must pay attention to the following principles: regulation of mind (concentration), regulation of the breath and regulation of the posture. When performing the exercises daily 20-30 minutes, they alone will maintain the body's health and vitality.
Contents
Acknowledgement
Foreword
About Liang Shou-Yu
Introduction
Features of the exercises
Points for attention
Set One: Preventing and treating neck and shoulder pains
Stretching the neck
Stretching the shoulder
Stretching the arms
Expanding the chest
Spreading the arms
Raising the arms
Set Two Preventing and treating lower back pains
Pushing against the sky
Turn waist and extend arms
Rotating the waist
Bending the waist forward
Thrusting hand forward
Pressing palms to feet
Set Three Preventing and treating hip and leg pains
Rotating the knees
Reverse step and turn
Bow, squat and stretch
One palm on knee, one palm pushing up
Holding knee to chest
Strolling
Set Four Preventing and treating joint pains
Pushing palms in horse stance
Cross legs, push palms
Pushing up and down
Turn body, look back
Downward kick
Kick all sides
Set Five Preventing and treating tendon pains
Four direction palms
Drawing a bow
Stretch and turn waist
Stretch arms front and back
Thrusting fists
Twisting the waist
Set Six Preventing and treating functional disorders of internal orans
Massaging the face
Chest and abdominal massage
Combing hair
Palm and knee up
Turn and bend
Stretch arm and expand chest
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(eight section exercises), Yijinjing (changing muscles), and ancient therapy exercises.Mr. Liang says that Liangong became very popoular in China after 1976 and was practiced in hospitals and clinics and as mandatory exercise for schools and professional martial arts training. As a government teacher Mr. Liang often taught 18 Liangong to 500-2000 people in street training. Participation was so large that the often used a megaphone to give the instruction.
When performing these exercises, one must pay attention to the following principles: regulation of mind (concentration), regulation of the breath and regulation of the posture. When performing the exercises daily 20-30 minutes, they alone will maintain the body's health and vitality.
Contents
Acknowledgement
Foreword
About Liang Shou-Yu
Introduction
Features of the exercises
Points for attention
Set One: Preventing and treating neck and shoulder pains
Stretching the neck
Stretching the shoulder
Stretching the arms
Expanding the chest
Spreading the arms
Raising the arms
Set Two Preventing and treating lower back pains
Pushing against the sky
Turn waist and extend arms
Rotating the waist
Bending the waist forward
Thrusting hand forward
Pressing palms to feet
Set Three Preventing and treating hip and leg pains
Rotating the knees
Reverse step and turn
Bow, squat and stretch
One palm on knee, one palm pushing up
Holding knee to chest
Strolling
Set Four Preventing and treating joint pains
Pushing palms in horse stance
Cross legs, push palms
Pushing up and down
Turn body, look back
Downward kick
Kick all sides
Set Five Preventing and treating tendon pains
Four direction palms
Drawing a bow
Stretch and turn waist
Stretch arms front and back
Thrusting fists
Twisting the waist
Set Six Preventing and treating functional disorders of internal orans
Massaging the face
Chest and abdominal massage
Combing hair
Palm and knee up
Turn and bend
Stretch arm and expand chest
Show Less
Publication
CNCKI (Chinese National Chi Kung Institute) P.O. Box 31578 San Francisco, CA 94131