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| Foreword | |
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| Introduction | |
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| Chinese Medicine | |
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| The qi of Taiji and Qigong | |
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| The five elements | |
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| The eight meridians | |
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| The junction points | |
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| The Three Treasures | |
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| The three dan tians | |
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| Before you begin | |
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| Seated Qigong Quick Picker-Uppers: exercises to defeat fatigue and Re-Energize | |
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| The history of Qigong | |
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| Sample lesson for beginners | |
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| Qigong warm-up exercises | |
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| Gathering Qi | |
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| Lifting Your Qi | |
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| Centering Qi | |
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| Combined Qigong/Taiji exercises | |
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| Head, Neck, andShoulders | |
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| Flower Bud Opens | |
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| Golden Cockerel | |
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| Brushing Tree Trunk | |
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| Centering Qi | |
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| Act pressure points | |
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| Meditative relaxation | |
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| Introduction to Qigong exercise | |
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| Level one Qigong exercises | |
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| Qigong warm-up exercises | |
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| Gathering Qi | |
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| Stimulating Qi | |
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| Spreading Qi | |
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| Lifting Your Qi | |
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| Centering Qi | |
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| Qigong exercises | |
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| The Crane | |
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| The Turtle | |
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| The Deer | |
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| Balancing the Triple Warmer | |
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| Shooting the Bow | |
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| Big Bear Turns from Side to Side | |
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| Touching Toes, Bending Backward | |
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| Centering Qi | |
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| Level two Qigong exercises | |
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| Qigong warm-up exercises | |
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| Gathering Qi | |
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| Stimulating Qi | |
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| Spreading Qi | |
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| Lifting Your Qi | |
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| Centering Qi | |
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| Qigong exercises | |
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| Raising Each Ann | |
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| Washing the Marrow with One Hand | |
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| Wise Owl Gazes Backward | |
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| Wagging Tail to Calm Heart Fire | |
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| Crane Flaps Wings | |
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| Cow Looks at the Moon Behind | |
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| Leaning to the Side to Cool Excess Heat | |
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| Centering Qi | |
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| Level three Qigong exercises | |
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| Qigong warm-up exercises | |
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| Gathering Qi | |
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| Stimulating Qi | |
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| Spreading Qi | |
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| Lifting Your Qi | |
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| Centering Qi | |
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| Qigong exercises | |
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| Silk Reeling | |
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| Bear Turns | |
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| Bear Pushes to the Back | |
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| Bear Pushes Down | |
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| Bear Offering | |
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| Bear Pushes Side to Side | |
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| First Crow of the Rooster | |
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| Holding the Sun | |
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| Inhaling River and Mountain | |
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| Punching with a Steady Gaze | |
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| Centering Qi | |
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| Actipressure points for Qigong exercises | |
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| Seated Taijiquan: Exercises for Health and Fitness | |
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| The beginnings of Taiji | |
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| The Taiji diagram | |
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| Exercises for emotional exhaustion | |
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| Option one | |
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| White Crane | |
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| Push Up Sky/Press Down on Earth | |
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| The Turtle | |
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| Holding Up Sky | |
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| Centering Qi | |
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| Acupressure points to relieve emotional exhaustion | |
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| Option two | |
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| An | |
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| Hands Waving in Clouds | |
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| Fair Lady Works Shuttles | |
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| Wrist to Wrist | |
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| Centering Qi | |
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| Acupressure points to relieve emotional exhaustion | |
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| Exercises for mental stress | |
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| Option one | |
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| Balloon Breathing | |
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| Butterfly | |
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| Flower Bud Opens | |
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| Backward Ann Swings | |
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| Centering Qi | |
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| Acupressure points to relieve mental stress | |
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| Option two | |
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| Pull/Push | |
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| Brushing Tree Trunk | |
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| Plucking Thread | |
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| Yoga Facelift | |
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| Centering Qi | |
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| Acupressure points to relieve mental stress | |
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| Exercises for physical fatigue | |
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| Option one | |
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| Head, Neck, and Shoulders | |
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| Bird's Feathered Hand | |
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| Wild Horse | |
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| Green Dragon | |
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| Repulse Monkey | |
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| Trunk Rotations | |
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| Centering Qi | |
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| Acupressure points to relieve physical fatigue | |
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| Option two | |
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| Loosening Knees | |
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| Chair Straddles | |
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| Pushing Up Sky with Foot Rolls | |
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| Ankle Presses and Circles | |
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| Bow Stance | |
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| Golden Cockerel | |
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| Leg Sweeps Lotus | |
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| Thrust Kicks | |
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| Centering Qi | |
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| Acupressure points to relieve physical fatigue | |
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| Exercises for relaxation | |
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| Option one | |
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| Balloon Breathing | |
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| Butterfly | |
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| Brushing Tree Trunk | |
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| Centering Qi | |
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| Self massage | |
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| Meditative relaxation | |
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| Acupressure points for relaxation | |
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| Option two | |
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| Head, Neck, and Shoulders | |
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| Trunk Rotations | |
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| Yoga Facelift | |
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| Centering Qi | |
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| Self-massage | |
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| Meditative relaxation | |
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| Acupressure points for relaxation | |
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| Option three | |
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| An | |
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| Push Up Sky/Press Down on Earth | |
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| Hands Waving in Clouds | |
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| Centering Qi | |
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| Self-massage | |
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| Meditative relaxation | |
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| Actipressure points for relaxation | |
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| The Role of Stress in Disease | |
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| Stress and your environment | |
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| Feng Shui | |
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| Clean up the clutter! | |
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| Reducing fatigue and stress with water | |
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| Final reminders and suggestions | |
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| Music and readings | |
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| Abbeviations of Meridians | |
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| Locations of acupressure Points | |
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| Bibliography | |
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| Index | |