Shi Er Duan Jin: 12-Routine Sitting Exercises (w/ DVD and CD)

Publisher: Foreign Languages Press

ISBN：9787119078717



Health Qigong-12-Routine Exercises is a newexercise regimen developed by the Chinese Health Qigong Association. This new compilation ofmovements synthesizes the essence of different schools of the original exercise and puts moreemphasis on the movements of the neck，shoulders，waist and legs.'This is a sitting-posture regimen that involves systematic exercise of the head，neck，shoulders， back，waist，arms，legs，chest and abdomenone after another.It has graceful movements andsmooth links which are safe，reliable，easy to learn， and suitable for various kinds of qigong enthusiasts.Qigong practice offers disease-preventing，body-building， and life-prolonging effects.



Chapter Ⅰ Origins and Development

Chapter Ⅱ Characteristics

Chapter Ⅲ PracticeTips

Section Ⅰ Hand and Body Form

Section Ⅱ Breathing and Mind

Section Ⅲ Basic Postures

Chapter Ⅳ Descriptions ofthe Routines

Section Ⅰ Movements

Section Ⅱ Movements Illustrated, Points for Attention,Functions and Effects Ready Position

Routine 1 Calming Heart and Positioning Hands

（Ming Xin Wo Gu）

Routine 2 Tapping Teeth and Sounding Drums

（Kou Chi Ming Gu）

Routine 3 Shaking the Heavenly Column

（ Wei Han Tian Zhu）

Routine 4 Hugging Kunlun （Zhang Bao Kun Lun）

Routine 5 Rotating Winches （Yao Zhuan Lu Lu）

Routine 6 Propping up the Sky and Pressing the Skull

（Tuo Tian An Ding）

Routine 7 Bending to Touch the Feet （Fu Shen Pan Zu）

Routine 8 Massaging Jingmen on the Back

（Bei Mo Jing Men）

Routine 9 Caressing the Belly and Abdomen

（Qian Fu Wan Fu）