Acknowledgments | p. vii |
Introduction | p. 1 |
What Is Qi Gong? | p. 5 |
What Is Pal Dan Gum? | p. 19 |
Training Your Breath | p. 25 |
Training Your Body | p. 37 |
Training Your Mind | p. 45 |
Pal Dan Gum: Eight Silken Movements | p. 53 |
Upholding Heaven with Both Hands | p. 60 |
Drawing the Bow with Each Hand | p. 68 |
Raising the Hands One at a Time | p. 76 |
Turning the Head and Looking Behind | p. 84 |
Bending the Trunk and Stretching the Neck | p. 92 |
Touching the Toes and Arching the Back | p. 106 |
Punching with Angry Eyes | p. 114 |
Raising the Heels to Keep All Illnesses Away | p. 124 |
Practicing Well! | p. 131 |
Self-Healing with Pal Dan Gum | p. 135 |
Two Qi Gong Meditations for Health and Healing | p. 145 |
Afterword | p. 151 |
References | p. 152 |
Author Biography | p. 154 |
Index | p. 155 |
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