Iron Shirt Chi Kung IRooting CosmicInternal EnergyMantak ChiaEdited by:Annette Dersken2 3. Editor: Annette DerskenAssistant Editors: Valerie MeszarosIllustrations: Juan Li, Udon JandeeLayout: Bastiaan AninkFinal Layout: Siriporn ChaimongkolProduction Manager: Saniem ChaisarnFinal Editing: Jean Chilton, Colin CampbellProject Manager: W.U. Wei North Star TrustFirst published in 2002 by:Universal Tao Publications274 Moo 7, Luang Nua,Doi Saket, Chiang Mai 50220 ThailandTel: (66)(53) 495-596 Fax: 495-853Email: universaltao@universal-tao.comWeb Site: universal-tao.comManufactured in ThailandISBN: 0-935621-36-9All rights reserved. No part of this book may be used or reproducedin any manner whatsoever without the express written permissionfrom the author, with the exception of brief quotations embodied incritical articles and reviews. Anyone who undertakes these prac-tices on the basis of this book alone, does so entirely at his or herown risk. 1 What is Iron Shirt Chi Kung?. 1Iron Shirt Breathing.3 Packing Breathing.
3 Precautions. 8Iron Shirt Postures.8 Horse Stance and Embracing the Tree. Stand Shoulder Width and the Feet Parallel. Distribute the Weight of the Body Evenly over the Nine Points of the Feet.9C.
Relax the Soles of the Feel and Turn the Big Toes Slightly Inwards and Root the Feet. Align the Ankle and the Knee Joints.10E. Open the Kua, Align the Hip Joints and the Sacrum and Sink from the Kua.12F. Activate the Chi Belt.13G.
Aligning and Elongating the Spine. Aligning the Arms with the Scapulae and the Spine. Connecting the Whole Body in One Structural Alignment.
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Packing Breathing. Stage One:Connecting with the Earth Force from the Tan Tien to the Soles.22B. Stage Two: From the Soles to the Perineum; Absorbing the Earths Force. Stage Three:Pumping the Energy up throughthe Spine to the Brain.24 3. Testing and Rooting. Left and Right Side Rooting Practice.27 B. Front Rooting.
Back Pushing.29Holding the Golden Urn. Positions.32 A.
Yang Position.32 B. Yin Position.33 2. Packing Breathing.34 A. Yang Position.34 B. Yin Position.35 3. Testing Structure and Rooting. Side Push, Yang Position.36 B.
Side Push, Yin Position.36 C. Back and Front Pushing. 36Golden Turtle (Yang Position)/Water Buffalo(Yin Position).
Positions.38 A. Golden Turtle Immersing in WaterYang Position.38 B. Water Buffalo Emerging from the WaterYin Position. Packing Breathing.40 A. Golden Turtle Immersing in WaterYang position.40 B. Water Buffalo Emerging from the WaterYin position.42 3. Testing Structure and Rooting.
Turtle Position/Side Rooting Practice. Buffalo Position/Front Rooting Practice.44 5 6. Golden Phoenix Washes Its Feathers. 45 Position/Packing Breathing. 45Iron Bridge. Position.50 A.
Yang Position.50 B. Yin Position.52 2. Testing Structure and Rooting.53 A. Yang Position.53 B. Yin Position.53Yin Stage of the Practice. 55The meditations, practices and techniques described herein arenot intended to be used as an alternative or substitute for profes-sional medical treatment and care.
If any readers are suffering fromillnesses based on mental or emotional disorders, an appropriateprofessional health care practitioner or therapist should be con-sulted. Such problems should be corrected before you start train-ing. This book does not attempt to give any medical diagnosis, treat-ment, prescription, or remedial recommendation in relation to anyhuman disease, ailment, suffering or physical condition whatsoever. Introduction What is Iron Shirt Chi Kung?Iron Shirt Chi Kung is the martial arts aspect of the Universal TaoSystem which develops internal power and a well-conditioned bodythrough simple techniques that build and store Chi (life-force en-ergy).
The Iron Shirt training first of all develops a body relaxed andopen, strong and healthy, and structurally aligned with the forces ofheaven and earth. The Iron Shirt techniques help us to becomerooted to the earth, thereby keeping the body centered and balanced.Iron Shirt offers a means of perfecting our inner selves, allowing usto reach higher spiritual levels.Chi Kung is a form of internal aerobics that involves mind andChi power and breathing exercises.The term Chi Kung means: the skilled use of energy. It teachesus how to detoxify and clean out the body in order to stimulate theflow of energy and all fluids through the body. It also teaches us howto draw in the energy from outside, to pack and condense it and tocirculate it in and around the human body as a protection.Chi Kung can also be translated as practicing with the breath,and includes any exercise that uses breathing to energize the body.Breathing, which is the act of gathering the energy from the envi-ronment, is one of our most important bodily functions. The physi-cal breath activates the Chi, also known as subtle breath, whichgenerates increased physical and psychic strength (see the book-let Tan Tien Chi Kung).In Iron Shirt Chi Kung we use the breath to pack the organs,glands, muscles and bones with so much Chi that they will stayhealthy and strong and resist aging and disease.
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This will releaselong held tension as well.All the Chi Kung movements and breathing exercises should bedone mindfully in order to reach the deeper emotional layers of yourbody. These emotional layers can cause tension and blockages inthe physical body. If you are not aware of this, the breathing exer-cises and movements of the Iron Shirt will intensity the blockagesas well as the emotions themselves.7 8.