Tai Yi You Long Gong Lesson 13: Taoist Child Strikes Bell & Horse Stance - No Equipment Office Qigong for Yang Energy

Office-Friendly Qigong: Tai Yi You Long Gong - Lesson 13: Taoist Child Strikes Bell (Dao Tong Zhuang Zhong) & Horse Stance (Ma Bu Zhuang)

Energize Your Workday: Master Lesson 13 of Tai Yi You Long Gong – perfect no equipment exercises you can perform discreetly even in an office setting . This lesson combines the dynamic "Taoist Child Strikes Bell" (Dao Tong Zhuang Zhong) turning elbow strike with the grounding Horse Stance (Ma Bu Zhuang) featuring anal lift (Ti Gang) to powerfully stimulate Yang energy , boost vitality, and improve focus without leaving your desk. Ideal for midday energy slumps!

Focus: Spinal Rotation, Elbow Strike Technique, Horse Stance Stability, Pelvic Floor Engagement (Ti Gang), Energy (Yang) Cultivation.Key Benefits: Boosts Vitality & Yang Energy, Enhances Core & Leg Strength, Improves Posture & Grounding, Increases Mental Clarity, Releases Tension (Back/Shoulders).

Preparation: Stand comfortably with feet shoulder-width apart, knees slightly bent. Breathe deeply into your lower abdomen (Dantian).

Part 1: Taoist Child Strikes Bell (Dao Tong Zhuang Zhong)

1. Rotate & Embrace (Set the Bell): Begin by turning your torso smoothly to the right , as if embracing a large vertical pillar or bell post. Your arms follow the turn.

2. Strike with Elbow (Strike the Bell): As you complete the rotation, powerfully (yet controlled) project your right elbow backward in a striking motion. Imagine striking the center of the bell behind you. Simultaneously, your left hand comes up near your right shoulder or upper arm , palm facing the striking elbow, mimicking bracing or guiding the motion – like a child holding the bell post steady.

3. Return & Reset: Gently unwind the rotation, bringing your torso and arms back to the starting position.

4. Repeat Left: Perform the same sequence to the left side: Rotate left, embrace the "pillar," strike back with the left elbow, brace with the right hand near the left shoulder/arm, then return to center. (Visualize the fluid motion of a young Taoist acolyte turning and striking a temple bell with their body weight).

Part 2: Horse Stance for Yang Energy (Ma Bu Zhuang with Ti Gang)

1. Sink into Horse Stance: Step your feet wider than shoulder-width apart (approx. 2.5-3x shoulder width). Slowly bend your knees, sinking deeply into a stable Horse Stance (Ma Bu) . Keep your torso upright, back straight, and knees aligned over your ankles (don't let knees collapse inward). Feet parallel or slightly turned out.

2. Form Fists & Engage: Clench both hands into loose fists (knuckles facing down, held around waist height). Feel grounded through your feet and legs.

3. Expand & Lift (Yang Activation): Inhale deeply. As you inhale, press your elbows slightly outward (expanding the chest subtly) while simultaneously performing the anal lift (Ti Gang / Kegel) – gently drawing the pelvic floor muscles upward and inward. Imagine drawing energy up from the earth.

4. Hold & Consolidate: Hold the expanded posture, lifted pelvic floor, and deep breath for 2-3 seconds, focusing on building strength and internal energy (Yang).

5. Release & Relax: Exhale slowly, relaxing the pelvic floor lift and allowing your elbows to return slightly towards your body, while maintaining the depth of the Horse Stance. Keep fists formed.

6. Repeat the Lift: Perform the elbow press outward + anal lift (Ti Gang) sequence for 5-10 repetitions while holding the Horse Stance. Focus on the upward energetic pull with each inhale.

Completion: Slowly rise out of the Horse Stance, unclench your fists, and return to a comfortable standing position. Shake out your legs gently. Take a few deep breaths, feeling the invigorated energy flow.

Performing the Sequence in the Office:

• Taoist Child Strikes Bell: Can be done standing discreetly beside your desk. Focus on controlled rotation and elbow retraction rather than large arm swings.

• Horse Stance: Modify depth based on space and discretion. Even a partial Horse Stance (knees slightly bent, feet wider) while seated in a sturdy chair is beneficial. Perform the elbow press outward + anal lift (Ti Gang) seated:

• Sit tall, feet flat.

• Form loose fists on thighs.

• Inhale: Press elbows slightly back/out, lift pelvic floor.

• Exhale: Release.

• Anal Lift (Ti Gang): This subtle internal movement is invisible and highly effective for energy cultivation anywhere.

Practice Regularly: Integrate these no-equipment qigong exercises into short work breaks to combat fatigue, recharge your Yang energy , improve posture, and maintain focus throughout the day.