18 Shibashi Qigong

Warm-Up Practice for Tai Chi & Resilience Training

🌿 What is 18 Shibashi Qigong?

18 Shibashi Qigong is a gentle sequence of flowing movements designed to improve breathing, balance, coordination, and body awareness.

It is commonly used as a warm-up practice before Tai Chi because it prepares the body and mind for more structured movement.

The practice combines:

• Slow, controlled movements

• Deep, natural breathing

• Mental focus and relaxation

🎯 Purpose in This Program

In the Vintage Vitality™ Program, 18 Shibashi Qigong helps you:

• Prepare your body for movement

• Improve posture and alignment

• Develop coordination and rhythm

• Calm your mind and reduce tension

• Build focus and discipline

🧘‍♂️ General Practice Guidelines

Before you begin:

• Stand with feet shoulder-width apart

• Keep your knees slightly bent

• Relax your shoulders

• Keep your spine upright but not stiff

• Breathe naturally through the nose

• Move slowly and smoothly

Important:
Do not rush. Focus on control, not speed.

🔄 The 18 Movements (Overview)

You will be guided step-by-step during class. Use this list as your reference:

1. Raising the Arms

2. Opening the Chest

3. Painting the Rainbow

4. Separating the Clouds

5. Rolling the Arms

6. Rowing the Boat

7. Holding the Ball

8. Turning the Body

9. Twisting the Waist

10. Wave Hands Like Clouds

11. Scooping the Sea

12. Pushing the Waves

13. Spreading the Wings

14. Punching with Focus

15. Flying Like a Goose

16. Spinning the Wheel

17. Bouncing the Ball

18. Regulating the Breath

🧭 How to Practice (Simple Flow)

For each movement:

1. Start from a relaxed standing position

2. Inhale as you expand or lift

3. Exhale as you lower or return

4. Keep movements soft and continuous

5. Maintain awareness of your body

Practice the sequence slowly. It is okay if you forget steps—consistency matters more than perfection.

🌬 Breathing Guide

• Breathe in through the nose

• Breathe out gently and naturally

• Do not hold your breath

• Let your breathing match your movement

Over time, your breathing and movement will feel more connected.

💡 Key Reminders

• Move with control, not force

• Stay relaxed but aware

• Focus on how your body feels

• Keep your movements smooth and continuous

🌟 Benefits of 18 Shibashi Qigong

With regular practice, you may experience:

Physical Benefits

• Improved balance and coordination

• Increased flexibility and mobility

• Better posture and body alignment

Mental Benefits

• Reduced stress and tension

• Improved focus and concentration

• Greater sense of calm

Performance Benefits (For BSC and BSISM Students)

• Better body control

• Increased awareness under pressure

• Improved discipline and responsiveness

🔁 Practice Recommendation

• Practice daily (5–15 minutes is enough)

• Focus on consistency rather than intensity

• Use this as your warm-up before Tai Chi

⚠️ Important Note

This is a learning process.

You are not expected to be perfect immediately. With regular practice, your movements will become more natural, controlled, and confident.

🌿 Closing Thought

“Control begins with awareness. Awareness begins with stillness in motion.”