The first category consists of Stick Exercise, Breathing Exercise, Walking Exercise and the Five Forms. The second category consists of Unicorn Hands, Jarm Jong, Medical Theories and BakGwa Kung

 Part 1.  Stick or Pole Exercise

  1. Exercise the vertebrae
  2. Exercise the neck
  3. Exercise the hips
  4. Exercise the knees
  5. Combine exercise of the whole body with breathing

Part 2. Breathing Exercise

There are six kinds of Breathings

  1. Natural Breathing – helps relax the body and settle the mind
  2. Yang Breathing – energize and strengthen the Shen (Spirit)
  3. Yin Breathing – relaxes the body and calm the mind
  4. Turtle Breathing – promote self healing and longevity
  5. Explosive Breathing – helps to expel stagnant and blocked qi (Energy)
  6. Womb Breathing – cultivate Jing (Essence) and relaxes between movements

Part 3. Walking Exercises

  1. Stepping exercise
  2. Yang Walk
  3. Yin Walk
  4. Yin/Yang Walk
  5. Reversed walk

Part 4. Five Forms

  1. Sup Ba Lohan Kung
  2. Siu Lohan Kung
  3. Dai Lohan Kung
  4. Tai Gik Kuen Kung
  5. Mo Gik Kuen Kung

Part5. Unicorn Hands

  1. Circle hands with mind, breath and relaxed movement
  2. Forward push in straight line following the breath
  3. Roll back and press following the breath and pull down
  4. Slice with hands, rotate and push with palms
  5. Check, deflect and counter with palms
  6. Stick and lock
  7. Seal, adhere, wrestle and take down

Part 6. Jarm Jong (Standing Postures)

Standing Jong (Yang)

  1. Yin/Yang Sun/Moon Jong
  2. Black Tiger Pushes Mountain Jong
  3. Golden Leopard Jong
  4. White Crane standing on One Leg Jong
  5. Five animals Jong
  6. Lohan Sunning Garment Jong

Standing Jong (Yin)

  1. Mo Gik (Wuji) jong
  2. Tai Gik (Taiji) Jong
  3. Yin/Yang Jong
  4. Liang Yi Jong
  5. Ng Heng (Wuxing) Jong
  6. Bak Gwa (Bagua) Jong
  7. Zen (Chan) Jong

Part 7. Medical Theories

  1. Meridians and Collaterals Qigong Systems (meridian channels)
  2. Point –striking art, as well as their regions system (fatal meridian points)
  3. Four methods examination system (learn to read pulse)
  4. Five massage system (massage, cupping)
  5. Traditional Chinese Medicinal Herbs and Fruit garnishing system

(learn to cook with herbs)

Part 8. Bak Gwa Kung

  1. Walk the Bak Gwa Steps
  2. Circulate the Bak Gwa Palms
  3. Follow the Nine Palaces
  4. Trace the Mo Gik, Tai Gik and Liang Yi Diagrams