Iron Shirt Chi Kung I: Once a Martial Art, Now the Practice That Strengthens the Internal Organs, Roots Oneself Solidly, and Unifies Physical, Menta

340 Pages·1989·20.82 MB·English

by  Mantak Chia

IRON SHIRT CHI HUNG I
Once a Martial Art, Now the Practice
that Strengthens the Internal Organs,
Roots Oneself Solidly, and Unifies
Physical, Mental and Spiritual Health
IVIAISTIAIC CHIA
Donated from the Library of Marti Kheel
IRON SHIRT CHI RUNG I
I have come upon Master Chia’s Tkoist
practice in my old age and find it the most
satisfying and enriching practice of all
those I have encountered in a long life of
seeking and practicing.
Felix Morrow
Healing Tao Books
Digitized by the Internet Archive
in 2018 with funding from
Kahle/Austin Foundation
https://archive.org/details/ironshirtchikungOOchia
IRON SHIRT CHI RUNG I
Once a Martial Art, Now the Practice
that Strengthens the Internal Organs,
Roots Oneself Solidly, and Unifies
Physical, Mental and Spiritual Health
MANTAK CHIA
HEALING TAO BOOKS/Huntington, New York
Copyright © 1986 Mantak and Maneev/an Chia
First Published in 1986 by
Healing Tao Books
PO. Box 1194
Huntington, NY 11743
ISBN: 0-935621-02-4
Library of Congress Card Number: 85-52427
NINTH PRINTING, 1994
Manufactured in the United States of America
CONTENTS
Acknowledgments u
About Master Mantak Chia
13
How To Use This Book
17
A Word of Caution
18
1. General Introduction
19
A. The Healing Tao System and Iron Shirt Chi Kung 19
1. Iron Shirt Chi Kung, an Ancient Kung Fu Practice 23
a. The Bolin Period (the Time of Kung Fu Fighters) 23
b. Iron Shirt Helps to Perfect Mental Faculties 24
c. The Age of Gunpowder 24
2. Creating CHI (Life-Force) Pressure 25
a. The Breath of Life, CHI Pressure 25
b. The Origin of Iron Shirt Breathing 26
B. Why Put on Your Iron Shirt? 27
1. Internal Management 27
a. CHI, the Fasciae, Organs and Bones 28
(1) The Fasciae 28
(2) Iron Shirt Strengthens and Protects the Organs 29
(3) Burn Out Fat and Store CHI in the Organs 32
(4) The Structure of the Bones 32
b. CHI Pressure and Meditation Increases Circulation
while Reducing the Heart’s Work 32
c. Preventing Energy Leakage 35
2. Iron Shirt Prolongs Life 36
3. Summary of the Benefits of
Iron Shirt Chi Kung Training 37
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IRON SHIRT CHI KUNC I
C. Iron Shirt Chi Kung Exercises 38
D. Three Levels of Iron Shirt 40
2. Initial Preparations 4i
A. Iron Shirt Breathing and Relaxation 41
1. Abdominal and Reverse Breathing
(Energizer Breathing) 41
2. The Pelvic and Urogenital Diaphragms 46
3. Iron Shirt Packing Process Breathing (CHI Pressure) 49
4. Points to Remember in Practicing
the Breathing Exercises 55
5. Preliminary Exercises 55
a. Check the Diaphragm 55
b. Massage the Diaphragm 57
c. Abdominal Breathing in a Lying Position 57
d. Abdominal Breathing on a Slant Board 57
e. Strengthening through Counter Pressure 58
f. Abdominal Breathing in a Standing Position 60
g. Getting Energy to the Abdomen by Training the
Mind to Direct It 60
h. Practice—The Development of Iron Shirt Protection 60
B. Summary of Iron Shirt Breathing 63
1. Exercises to Improve Abdominal Breathing 64
2. Iron Shirt Chi Kung Packing Process Breathing 64
a. Normal Abdominal Breathing 64
b. Lower the Diaphragm 64
c. Reverse Abdominal Breathing 64
d. Contract the Pelvic and Urogenital Diaphragm 64
e. Packing Process Breathing 65
f. Pack the Organs with CHI 65
g. Exhale and Relax 65
C. The Cranial, Respiratory and Sacral Pump Functions 65
1. Sacral Pump 65
2. Cranial Pump 66
D. The Microcosmic Orbit Meditation 68
1. Circulate Your CHI in the Microcosmic Orbit 68
2. The Importance of the Microcosmic Orbit 70
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Contents
E. Perineum Power 71
1. The Anus is Connected to Organ Energy 71
2. The Anus Region is Divided into Five Parts 71
F. Precautions 77
3. Practice of Postures 78
I. Developing the Iron Shirt Horse Stance Using a Wall 78
A. Sequence of Practice in Using a Wall to Develop
the Iron Shirt Horse Stance 79
1. Distance Between Feet 79
2. Foot Alignment 80
3. Distance from the Wall 81
4. Rooting with the Feet 81
5. Knees 81
6. Pelvis 81
7. Pelvic Tilt 81
8. Middle Back 82
9. Head/Neck/UpperBack 83
10. T-ll Thrust 83
11. Shoulders 83
12. Head/Neck (C-7; Base of the Skull) 84
13. “Locking” the Structure 84
B. Summary of Practice for Using a Wall to Develop
Iron Shirt Horse Stance Basic Alignment 84
II. Starting Position for All Exercises: Embracing the Tree 86
A. Embracing the Tree (Explanation of Procedure) 87
1. The Correct Stance 87
2. Rooting of the Feet 88
3. Elongation of the Spine 94
4. Three CHI Circles 96
5. The Eyes Can Help to Direct CHI 107
6. Begin with Energizer Breathing (Abdominal and
Reverse Breathing) 109
7. First Stage 109
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IRON SHIRT CHI KUNG I
8. Second Stage 122
9. Third Stage 129
10. Bone Breathing Process 141
11. Power Exercise 145
B. Embracing the Tree Stance (Practical Procedure) 150
1. The Exercise 150
C. Summary of Embracing the Tree 155
III. Rooting, Collecting CHI Energy, Illustrations of Postures 157
A. Rooting Practice 157
1. The Stance 159
2. The CHI Belt 160
3. The Principle of Rooting 160
4. The Practice of Rooting 162
5. Strengthening the Sacral Pump 163
6. Strengthening T-ll 163
7. Strengthening C-7 165
8. Strengthening the Cranial Pump 166
9. Building Up Rootedness 168
B. Collecting CHI Energy After Practice 174
1. Preventing Side Effects 174
2. Sitting and Standing Positions for Collecting Energy 176
C. Illustrations of Postures 177
1. Holding the Golden Urn 177
2. SUMMARY of Holding the Golden Urn 186
3. The Golden Turtle and the Water Buffalo 187
4. SUMMARIES of the Golden Turtle and the
Water Buffalo 198
5. The Golden Phoenix Washes its Feathers 198
6. SUMMARY of the Golden Phoenix Washes
its Feathers 208
7. Iron Bridge 208
8. SUMMARY of the Iron Bridge 213
9. Iron Bar 216
10. SUMMARY of the Iron Bar 219
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