Tchoung 24 Methods of Breathing and Relaxation

The Tchoung 24 Methods of Breathing and Relaxation are based on Emei Shan Qigong and are done as part of our warmup exercises.

This list is provided for current students to help remember the moves when practicing at home and is not intended to provide comprehensive instruction.

Section 1

1. Center Down and Up
   Start in Taiji stance; inhale
   Relax the upper body as you exhale
   Inhale as you straighten, starting from the bottom
2. Horse Squat
   Exhale in horse-stance with rounded back
   Inhale as you straighten up
3. Taiji Stance
   Turn to your left and exhale, arms relaxed towards your left foot
   Inhale as you straighten up
4. Taiji Stance
   Turn to your right and exhale, arms relaxed towards your right foot
   Inhale as you lift hands to the sky, palms up
5. Left Bear
   Hook left hand, reach down with right hand towards left foot as you exhale
   Inhale as you lift hands to the sky, palms up
6. Right Bear
   Hook right hand, reach down with left hand towards right foot as you exhale
   Inhale as you lift hands into dragon pose, palms up
7. Left Phoenix
   Exhale as you turn into left phoenix, palms out on either side of your left foot
   Inhale as you cross hands into dragon pose, palms up
8. Right Phoenix
   Exhale as you turn into right phoenix, palms out on either side of your right foot
   
   Section 2
   
   
9. Snake Creeps Down
   Inhale as you pivot into Chinese 8 stance, hook right hand
   Exhale as you step into Snake Creeps Down, left
   Inhale into Golden Rooster Stands on One Leg (left)
   Exhale as you pivot into Chinese 8 stance
10. Snake Creeps Down
    Inhale as you hook left hand
    Exhale as you step into Snake Creeps Down, right
    Inhale into Golden Rooster Stands on One Leg (right)
11. Pushing Earth and Sky
    Exhale as you press both palms towards the ground
    Inhale as you press both palms towards the sky
    Exhale as you press both palms towards the ground
12. Dragon in Twist Stance
    Inhale as you go into dragon pose, twist stance to the left (triple heel pivot)
    Exhale as you press palms outward (Phoenix)
13. Dragon to Phoenix
    Inhale into Dragon Pose, remain in twist stance
    Exhale as you press palms outward (Phoenix)
    Inhale as you face forward in horse stance, hands in Dragon Pose
14. Bend the Body
    Exhale as you hook both hands and bend at the waist
15. Dragon in Twist Stance
    Inhale as you go into Dragon Pose, twist stance to the right (triple heel pivot)
    Exhale as you press palms outward (Phoenix)
16. Dragon to Phoenix
    Inhale into Dragon Pose, remain in twist stance
    Exhale as you press palms outward (Phoenix)
17. Side Stretch
    Inhale as you face forward
    Exhale as you stretch right hand over head
18. Side Stretch
    Inhale into dragon pose
    Exhale as you stretch left hand over head
19. Brush Knee with Hooked Hand
    Inhale as you Ride the Tiger, right
    Exhale as you Brush Knee right with hooked hand
20. Brush Knee with Hooked Hand
    Inhale as you Ride the Tiger, left
    Exhale as you Brush Knee left with hooked hand
21. Balance on One Leg
    Inhale as you step forward, palms up, right toe kick
    Exhale as you balance on left leg, both hands hooked
22. Balance on One Leg
    Inhale as you step forward, palms up, left toe kick
    Exhale as you balance on right leg, both hands hooked
23. Phoenix Extends a Single Wing
    Inhale into forward horse stance, circle hands clockwise
    Exhale into Phoenix Extends a Single Wing, right
24. Phoenix Extends a Single Wing
    Inhale into forward horse stance, circle hands counter-clockwise
    Exhale into Phoenix Extends a Single Wing, left
    
    [END OF ORIGINAL 24 METHODS]
    
    Section 3
    
    
25. Eagle Stance
    Inhale as you step back into eagle stance, right foot across left knee
    Exhale as you balance on left foot
26. Eagle Stance
    Inhale as you step back into eagle stance, left foot across right knee
    Exhale as you balance on right foot
27. Great Roc
    Inhale as you step back and circle hands into Great Roc Spreads Wings, left leg
    Exhale into horse stance, pressing palms towards the dan tian
28. Great Roc
    Inhale as you step back and circle hands into Great Roc Spreads Wings, right leg
    Exhale into horse stance, pressing palms towards the dan tian
29. Dual Recovery of Qi
    Inhale as you circle hands over your head and gather qi
    Exhale as you press downwards, towards the dan tian
    Repeat
30. Close Form
    Knock on the Gate of Life