Course Content
Welcome
Welcome to "An Introduction to Qi Cultivation: The Fundamentals of Qigong and Internal Alchemy"! In this section, I'll share my personal journey into Qi and introduce you to the lineage from which this wisdom originates. We'll also go over the course structure and what you can expect. Let's embark on this journey of internal alchemy together!
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Welcome
Introduction to the Lineage of the Information and to your Facilitator, Ryko Kalinko
Course Overview, Structure & Key Takeaways
How to Approach Qi Cultivation for Maximum Benefit
Course Journal
Introduction to Qi: Theory & Practice
In this section, you'll gain insight into the foundational principles of Qigong, its benefits, and how you can begin integrating it into your daily routine.
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Introductory Theory #1: The Energy Body
Introductory Theory #2: Four Key Terms – Understanding the History and Structure of the System
Introductory Theory #3: The Role of Imagination
Introductory Theory #4: Inner Intelligence and The End Goal of the Qigong System
Introductory Theory #5: Principles of Working with Energy & The Two Pillars of Qigong
Practice #1: Feeling the Qi
Practice #2: The Inner Smile
Qigong Warm Ups
Qigong practice has its own unique forms of warm up, including exercises which focus on joint rotations to improve the flow of energy, and the practice of shaking.
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The “Long Life” Set
Shaking: Activating the Body’s Innate Vitality
Posture Notes & Balancing Exercises
This section contains preparatory posture guidance and post-practice balancing tools. The posture notes for standing and seated exercises are designed to improve alignment, balance, and energy flow, and the post-practice balancing tools are designed to ensure that any stored tension that may have occurred during practice is alleviated.
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Introduction
Simple Stance for Standing Exercises
Posture Notes for Seated Exercises
Balancing Routine After Seated Practice: Spinal Stretch Flow
Discharge Technique – Releasing Excess or Disruptive Energy
Energy Centre Breathing
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Introduction
How to find, and breathe with, the Lower Tan Tien
Further Energy Centre Breathing and Awareness Techniques
Enlivening the Organs with Energy
In Taoist practice, the internal organs are regarded as particularly important places to focus Qi, because they are places in the body where key internal processes take place, as well as the place where our emotions are stored.
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Introduction
Filling The Organs with Smiling Energy
Filling the Organs with Qi
Virtue Cultivation Practice
Earth and Sky Breathing
The following meditations use the mind to extend the energy body beyond the confines of the physical body. As you do this, you open yourself to a whole palate of feelings that go beyond normal experience.
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Introduction
Breathing from the Centre of the Earth
Sky Breathing
Earth Meets Sky, Sky Meets Earth
Generating the Qi Ball
The Qi ball is a foundational concept in energy work: the idea that we can generate a quantum of energy which then is, and has, a force of its own which we can direct as we will.
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Introduction
Qi Ball of Earth Energy
Qi Ball of Sky Energy
Qi Ball of Earth and Sky Energy
Working with the Qi Ball
Once we have generated the feeling of a Qi ball in the body, we open up a series of practices that, utilising the quantum of energy represented by the Qi ball, serve to further enhance the ability of the body to attract, store and command energy.
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Introduction
Gathering Qi from the Six Directions
Variation: Filling the Bones with Qi
Variation: Three “Fires” and Six Directions
Dedication Practice
The Microcosmic Orbit
This is a foundational Taoist exercise for health and wellbeing, otherwise called “circulating the light”.
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Introduction
The Microcosmic Orbit Practice
Enhanced Microcosmic Orbit Practices
Understanding Each Point of the Orbit Better
Working with Qi pressure & “Cooking” Qi
This set of exercises involves compressing and refining energy within the lower tan tien, transforming it into a more potent and concentrated form for enhanced vitality, resilience, and internal power.
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Introduction
Qi Pressure Exercise #1: Cultivating Awareness of Qi Pressure
Qi Pressure Exercise #2: Reverse Breathing
Qi Pressure Exercise #3: The Maha Bandha – Ujjayi Breathing
Qi Pressure Exercise #4: Step Breathing
Qi Pressure Exercise #5: Packing Process Breathing
Inner Alchemy
By working with light, breath, and focused intention, we engage in the ancient art of inner transformation, taking a step closer toward our highest potential as beings of energy and consciousness.
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Introduction
Inner Alchemy Exercise #1: Charging the Organs with Light
Inner Alchemy Exercise #2: Transforming Negative Emotions into Qi
Inner Alchemy Exercise #3: Saliva Qigong
Absorbing Qi from Nature
External Qi absorption techniques harness the abundant energy from nature allowing practitioners to replenish, refine, and harmonise their internal Qi for greater vitality and balance.
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Introduction
Absorbing Qi from Trees
Absorbing Qi from the Sun and Moon
Absorbing Qi from Bodies of Water
The Eight Elements Practice
“Empty Force”
In this Section, we begin the sacred work of returning to ourselves — drawing our awareness inward, listening to the subtle movements within, and learning to gather and circulate our innate energy.
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Introduction to Ming-Gong
Practice: “Conscious Involuntary Breathing”
Meridian Slapping
I call this practice "Better Than a Coffee", because it provides a full-body energetic stimulation, but without any side effects!
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Introduction
Meridian Slapping Exercise
Seeing the Qi
It is also possible to see the Qi visually!
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Seeing the Qi: Awakening Your Subtle Vision
An Introduction to Qi Cultivation: The Fundamentals of Qigong and Internal Alchemy
About Lesson

Qi Pressure Exercise #1: Cultivating Awareness of Qi Pressure

 

This foundational exercise is designed to heighten your awareness of Qi pressure by focusing on the natural expansion that occurs with each inhalation. By tuning into this expansive force, you begin to recognise how breath, energy, and pressure interact within the body.

 

The key to this practice is sensitivity — the more you develop the ability to perceive subtle energy movements, the more effectively you will be able to build, direct, and store Qi pressure for health and vitality.

 

Additionally, this exercise introduces the principle of Qi retention, which prevents energy from dispersing too quickly. By holding the breath slightly at the peak of inhalation, you allow Qi to condense and absorb into the body, strengthening your internal energy reserves.

 

This exercise serves as a gateway to deeper Qi pressure practices by cultivating internal awareness and control over energy expansion and condensation. Through regular practice, you will enhance your ability to retain, refine, and harness Qi pressure, leading to increased vitality, resilience, and energetic balance.

 

Practice Guide

Please watch the video below for this practice.

 

[INSERT VIDEO]

 

A written description of the practice is provided at the Exercise Files tab.

 

After you have completed the exercise, please note your experience in your Course Journal.

 

Important Considerations

  • Beginners: Start with short breath-holds (2 seconds). Holding the breath too long may cause discomfort or dizziness.
  • Listen to Your Body: If you feel lightheaded, fatigued, or experience a headache, return to normal breathing and rest.
  • Qi Overload: If you feel an unusual pressure buildup, it may indicate that you’ve absorbed more energy than your body can handle at this stage. Take a break.

 

Advanced Variations

(i) Extending the Breath Hold

  • As you become more skilled, you can gradually extend the breath-hold over time.
  • The key here is to develop the ability to retain and condense Qi without strain.
  • How to practice:
    • Instead of holding the breath for 2-3 seconds, try extending it progressively over time.
    • Start with 5 seconds, then gradually move to 10 seconds or more as your capacity increases.
    • The goal is not to force the breath-hold but to remain relaxed while maintaining an awareness of Qi pressure.
    • Observe how the feeling of internal expansion and pressure changes as you hold the breath.
  • ⚠️ Caution: Never hold your breath to the point of discomfort or dizziness. Always build up gradually.

 

(ii) Absorb the Energy in Your Bones

  • This variation introduces Bone Marrow Breathing, a technique used in Taoist practices to infuse Qi into the bones. Since bones are natural energy conductors, compressing Qi into the marrow can strengthen them and increase overall vitality.
  • How to practice:
    • During the breath-hold and slow exhalation, direct your awareness to the marrow of your bones.
    • Feel the Qi pressure being absorbed into the bones, condensing and strengthening the skeletal structure from within.
  • Which bones do you work with? Ultimately the goal is to work with the whole skeleton as one unit, but in the beginning, select any bone to work with, before moving onto another, and then another.
  • This variation helps store Qi within the body, preventing energy from being lost after the practice.

 

 

 

Exercise Files
Qi Pressure Exercise 1 – Cultivating Awareness of Qi Pressure.pdf
Size: 79.04 KB
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