The Fabulous Four
harmonious qi gongs
(root and core)
After nearly 20 years of studying qi gong, I've come up with a small set of practices that are embarrassingly simple, yet have real depth and balance. If you're the kind of person that will explore lots and lots of qi gong practices over many years, great - its an interesting journey, and I suggest that this small routine can provide a good foundation. However, if you just want a small set of qi gong practices that do a lot, and your life work is something other than a qi gong R&D specialist, this set takes little time, is safe yet profound.
1-3. The Three Amigos
...establish root, integrate earth ~ legs ~ lower tan tien.
...open, activate, fill the core, receive higher energies into the lower tan tien.
The Fab Four tap into the really profound connections that make qi gong work (heaven & earth integration, the core channel, development of the lower tan tien).
Practice the Amigos separately from Yi Sw's Chi. (Not carved in stone; experiment as you see fit.):
The Three Amigos assist in feeling rooted, centered and strong; good in the early morning before facing the world.
Yi Swallows Chi in the evening: receiving the higher energies into the lower tan tien results in a more sensitive version of heaven ~ human ~ earth integration, cool air alchemy relieves stress (bound heat) all through the core.
Over time I've found that The Fabulous Four connect down & up in the body in a way that makes me feel glad all over.
Other
Concentrating energy into the center
Stillness practices
Exercise and healthy diet lifestyle