PRACTICAL

The program is structured around three main steps that help bring the Qi down and gather it in the lower dantian.

• Opening of the body

When the joints, fascia, and muscles are gently relaxed and stretched, the channels running along the arms, legs, spine, and torso allow for freer flow of breath, blood, and nerve signals.

This relaxation allows your weight and breath to settle downward, so that a sense of fullness in the lower abdomen (descending Qi) arises naturally.

• Yin Yoga specifically targets the body’s connective tissues, particularly the fascia and the tissues surrounding the joints. Through a series of poses , the body’s main myofascial lines are activated and connected, thereby releasing tension and blockages and improving blood, lymphatic, and energy (Qi) circulation.

• This work of opening up will also be supported by the practice of Jí běn gōng, a set of fundamental conditioning exercises used in Chinese internal martial arts.

• A practice foropening the Qi entry points located in the center of the palms and soles of the feet.

• Relaxation & Descent

• Releasing and directing Qi downward in poses involves gradually releasing unwanted tension so that weight, breath, and awareness move from the upper body down to the pelvis, legs, and feet.

  The lower dantian then becomes the fixed center of gravity.

  This technique does not involve “pushing down” at the muscular level, but rather altering the internal structure and function of the nervous system so that the tissues can hang from the skeleton while maintaining an open, upright posture.

  The descent of Qi depends on the quality of the Song (active relaxation): the structure is maintained by the alignment of the skeleton, which allows Qi to converge toward the lower Dantian, ensuring internal buoyancy and the continuity of force throughout the body.

  Song is mainly practiced through Zhan Zhuang (standing postures). This involves holding specific poses to develop internal energy (qi), improve structural alignment, and promote unity between body and mind.

• 2 poses :

• The Bear Stance emphasizes grounded power, promoting stability and the flow of Qi. Practitioners of internal arts today use it as a fundamental posture for guiding Qi downward and structuring the lower Dantian.

• Practice Wuji to prepare the body and develop the lower Dantian. This helps align the body, lower the center of gravity toward the lower abdomen, and allow Qi to accumulate there through stillness and relaxation.

• Drop Off & Pick Up

With a clear and light intention, (Yi), and attentive listening (Ting), we can guide the Qi toward the lower Dantian, where it gradually accumulates and condenses.

Qi accumulates when the body is aligned vertically (in standing and sitting positions), from the top of the head to the perineum, allowing the body’s weight and breath to ground downward, thereby creating a stable energy field.

The Dantian is like a magnetic field located in the lower abdomen that stabilizes the body by preventing Qi from dispersing toward the head or chest, thereby promoting its natural development and circulation. This process occurs without resorting to restrictive methods, but through gentle awareness and the cultivation of abdominal magnetism.

This is achieved by manipulating various tissues located around the lower Dantian, such as the abdominal wall, the diaphragm, and the pelvic floor. The interaction between gentle contractions, holds, and releases generates enough activity to gather the Qi and trigger the process.

• The practice of reverse breathing embodies the cultivation of Qi and facilitates the storage of energy without stagnation, while promoting the opening of energy channels and emotional stability.

THEORY

• Learn how to connect with and align yourself with the Taiji Pole

It refers tothe centralvertical axis of energy alignment in Chinese internal arts such as Qigong, It extends from the crown of the head to the perineum, passing through the center of the body, connecting the main energy centers—such as the dantians (lower abdomen, heart/chest, and crown of the head)—and sinking into the earth, thereby facilitating the harmonious flow of Qi (vital energy).

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• Purpose

• Discover the benefits and theory behind the Lower Dantian (xia dantian 下丹田)

Grounding energy in the lower dantian promotes emotional stability and reduces stress and anxiety. It acts as the primary reservoir of Qi, preventing its dissipation, boosting overall vitality, and strengthening the immune system. It fosters inner peace, spiritual well-being, and a sense of fulfillment through grounded awareness.

• Location

• Benefits

• Scientific data

• Discover and develop Ting - Song and Yi

Ting - Intention (聽) refers to “the energy of listening.” This practice fosters calmness and receptivity, key elements of Taoist meditation, allowing practitioners to attune themselves to the subtle flow of qi and natural rhythms.

Song —often translated as “relaxation” or “letting go” (鬆)—is a fundamental principle of Taoist internal arts. It refers to a state of effortless relaxation in which the body maintains its structural alignment without tension, allowing qi (vital energy) to flow freely through the meridians.

Yi - (意) Works with Shen (神) “spirit or consciousness” and Xin ( 心) “intention of the heart-mind”; Shen strengthens Yi, which then channels Qi in a single direction toward a specific point or goal. The principle“Yi Dao Qi Dao”(where intention goes, energy follows) underscores this in Taoist energy culture .

• Enjoy the benefits and the theory behind Zhang Zhuang (站樁)

poses emphasize a “suspended” skeletal structure in which the muscles and fascia relax onto the bones, thereby minimizing tension while gravity promotes natural elasticity. Key adjustments include opening the lower back, lowering the chest (empty at the top, full at the bottom), and lifting the head through the neck, thereby opening the myofascial lines from the feet to the top of the skull.

• Adjustments

• Breathing techniques

• Benefits

• central hinge ( kua ) (hips/groin)