Dragon and Tiger Medical Qigong by Bruce Frantzis is an easy-to-follow, illustrated guide to practicing qigong. Dragon and Tiger Medical Qigong is a powerful and easy-to-learn 1,500-year-old self-healing exercise that strengthens the immune system, mitigates the effects of chronic illness, and improves mental relaxation. The great thing about this form of qigong is that it has only seven simple movements and yet yields about 80 percent of the health benefits found in more complex sets. So if you are tired of more complicated bodywork, this is a simple but effective way to achieve similar results.
The author, Frantzis, is a unique authority on this subject because he is the first known Westerner to hold authentic lineages in qigong, bagua, tai chi, hsing-i, and Taoist meditation. “Frantzis’ style of teaching demystifies ancient Chinese Taoist arts that have rarely, if ever, been taught in the West.” –Elizabeth Whitney, Yoga Journal
The excerpt below is from the beginning of the book, where Frantzis explains the background and basics of this technique.
Fundamental Alignments of the Standing Posture
1. Your feet are parallel, approximately shoulders’ width apart.
2. Your weight should be distributed evenly on both feet. The ball, outside edge and heel of each foot must evenly touch the ground, so that you do not ride up on the outside edges or collapse on the inside of your feet.
3. Your knees should be slightly bent.
4. Your tailbone should point to the ground, rather than backward.
5. Your lower back should be straight, perpendicular to the ground.
6. Your belly and buttock muscles should be relaxed.
7. Your chest should be relaxed, slightly rounded and dropped. It should not be thrust forward, as in a military posture.
8. Your shoulders should be relaxed and your shoulders and shoulder blades should be rounded slightly forward.
9. Your arms should be relaxed downward and placed comfortably at your sides with the palms facing backward and your fingers pointing downward at the outsides of your feet. Your armpits should be slightly open, as though they were holding a small ball.
10. Your neck and head should be lifted slightly and held straight.
Take these simple steps and build on them to increase strength and find relaxation, with exercises that are accessible to those of all ages and dispositions.
