Neigong
by Sifu Waller, North East Kung Fu
What is neigong?
Neigong is about internal strength. It is the very real, pragmatic cultivation of a particular type of physical strength with the express purpose of transmitting kinetic force. One of the most common forms of neigong is 'reeling silk'. Internal strength was designed to amplify the effect of your actions whilst reducing the effort involved
Qigong & neigong?
Qigong is 'energy work' and focuses upon the cultivation of qi using alignment, relaxation and breathing. The way in which the skeleton is held is very important in qigong.
Neigong is 'internal work'; adding several layers of detail to the postural parameters used in qigong. Rather than focus mainly upon the skeleton, neigong looks at the elasticity of the body. It aims to draw power from the spaces between the vertebrae and the mobility of the joints, from the twisting and stretching of the rubbery organs and connective tissue. The neigong movement may look subtle and internal, yet the tai chi exercise should be providing a considerable workout. The purpose of neigong is to change what is happening within the body; to work from the inside out. This will lead to improved health and a stronger body.
The means Neigong addresses the way in which we move the body. It is the how, the nature of the movement, not the actual movement itself. There are dozens of neigong - each representing a layer of detail and understanding. Each component increases internal strength and improves the qi flow. Neigong teaches the body to return to a natural condition of wholeness. It creates the delivery mechanism for fa jing (energy release) by developing bow tension within the body.
Neigong is internal
Initially the neigong practice is an obvious change to the way in which the internal arts are performed. In time, the neigong becomes internalised and less apparent. To an observer, the neigong may seem invisible. Neigong is part of what makes tai chi an internal martial art; all the work is going on beneath the surface. Each neigong represents a physical and energetic change in the body; a subtle quality that serves to integrate and unify the structure. These internal skills help you to attain whole body movement.
The internal arts must have neigong
Without neigong, the internal arts remain external. Neigong allows the movements to soften and relax whilst maintaining an inner substance known as 'inherent peng'. When tai chi lacks neigong, students stiffen their muscles to compensate. This blocks the flow of energy and breaks the groundpath. Unless the muscles stop contracting, force cannot be met softly. Force meeting force is external, not tai chi or baguazhang. When somebody has neigong, their body is extremely loose and springy. It is flexible, yielding yet strong - like a rubber hosepipe. There should be no tension at all and the whole body should move when touched.
Inherent
A student is required to concentrate on incorporating one neigong at a time during their internal practice. In time, this neigong will become part of how the body moves. Eventually, when the student thinks to incorporate the neigong, they will find that they are already doing it. The nature of learning neigong means that the internal skill remains. Unless the neigong becomes inherent, it cannot provide a benefit beyond the class. By re-growing the body in this way, the student has neigong in every situation.
Progress
When one neigong is inherent, the student begins to learn the next one. Eventually new neigong will occur by themselves; this is called 'tzu-jan'. These neigong emerge as a consequence of other physical parameters being in place. They are unexpected.
Many of the advanced neigong must simply be allowed to happen; they cannot be forced. If an unusual neigong occurs one day but vanishes the next, be patient.
Internal massage
Neigong restricts movement in certain ways, allowing the build-up of energy within the body. This internal build-up is created by squeezing and twisting - rather than tensing any muscles. It is like a spring, compressed and then released. The torso contains the internal organs and is the focus of this process. The organs receive a vigorous massage as a consequence. Massaging the internal organs is excellent for your health.
External strength
The conventional use of strength involves the application of force at a given, specific moment in time. If the aim is to break an arm, the individual exerts for a moment and the effect occurs. The problem with this is that it is tiring. It wears you out. Exerting the muscles is not very energy efficient because most of the effort accomplishes nothing; it feeds back into you when resistance is encountered.
'Internal strength' is altogether different. Exerting never occurs. The limbs are imbued with strength at all times, so an arm break would be performed with no more force than raising a glass of water to your mouth.
Where does the power come from?
It comes from unifying the body and projecting a wave of kinetic energy (jing) throughout the entire structure as and when necessary. It is the wave that breaks the arm, not the local muscle strength.
Qigong
Start your quest for internal strength by standing still; qigong is the foundation of the internal arts. It involves static postures and slow-motion movements that are easy to perform. The static postures are held for lengthy periods, often up to an hour. The moving sets are small groups of exercises, with about 10 repetitions each.
Energy & muscle
Qigong operate on two levels simultaneously; they encourage the healthy flow of energy and they strengthen the structure of the body. This process of building strength is seen by many people to arise from the energy flow alone but this is rather misleading. Qi does not move the bones, muscles do. Nerves direct the muscles and energy fuels the entire system. Without energy, nothing would happen, but without muscles there would be no strength. Muscles turn energy into motion. This is not to be confused with gym work or weight training. The degree of muscle usage in qigong must be minimal. The aim is to employ the tendons, ligaments and fasciae for increased strength and support. You must only use the degree of muscle strength necessary to hold the limb in place; and this is always far less than you first realise.
Tree hugging
Most students begin standing by ‘hugging a tree’/‘holding a balloon’ at chest height. Essentially, the arms are positioned in a circular shape and the fingers are lightly opened. This innocuous exercise quickly becomes a challenge. The skill is to maintain the posture without in any way ‘holding’ the posture. Muscle usage must be minimal. Psychological ease and relaxation are paramount. The posture must be natural and comfortable. Do not strain the knees by squatting.
The idea is to let go. This is not easy. A lifetime of tension will pain you and the temptation will be to hang on. Liz Koch, author of The Psoas Book maintains that you must reach a stage where the body feels safe and begins to shake. This shaking is quite disconcerting. It is not muscle fatigue. It is the product of deep relaxation. All the stored tension in the joints and vertebra is being let out. The shaking cannot be forced or contrived. It is accomplished by not-doing. By stopping the habit of tension. By letting go.
Daily standing for 15-20 minutes will produce the required outcome providing internal relaxation takes place.
Moving qigong
Moving qigong is similar to standing qigong except the onus is now upon smoothness and relaxation in movement. No extraneous muscle usage is permitted. Alignment, softness and breath are important. Each exercise can be used as a training ground for whole-body movement. Instead of just moving the arms and shoulders, every part of the structure is involved. Even the simplest movement should spiral from the toes to the fingertips.
Performed correctly, this is just as difficult as standing qigong. The body is trained to coordinate left and right, upper and lower, along with cross-patterning. The muscles serve only to move the bones and must never stiffen or tense. Tight joints prevent movement. These exercises are designed to facilitate fluidity with strength.
Qigong is not something that is trained for a while and then discarded. The student comes back to it repeatedly as they get better at Taiji. As the ability to move with internal strength increases, the exercises can be re-evaluated and trained with a new emphasis. A movement that once connected the arms to the back now becomes a means of training energy discharge. Qigong changes as you change.
From simple to complex
Moving qigong is much easier to practice than form. The coordination is simpler and the health benefits more immediate and tangible. Form takes much longer to learn and quite a long time to actually perform competently. Anyone can do qigong. There is a lot less to think about. The exercises are focussed and clear. You need not complicate matters by thinking about self defence applications or any other concerns. It is also important not to get caught up thinking about qi. Let the energy take care of itself. Keep your mind on the exercise. Intention leads the qi and the qi leads the blood. Breathe and relax. Once you are competent at qigong, take what you have learned into form. Form is essentially moving qigong with extra features. The extras include increased balance and coordination, martial application and energy emission.
Form
Form is not slow-motion kata. It is not moving yoga. Tai chi has internal content. To gain the internal, it is necessary to address how the movements are performed. A beginner is taught to move their arms and legs in a particular way. This lays the groundwork but is more about spatial orientation than anything else. The student learns which way to face, where to step and what to do with the hands.
There is no internal work occurring at this stage.
To understand form, consider a caterpillar or a snake and how they move. Every action is generated by an undulating wave that causes every part to shift in the required direction. Form is like this. Instead of moving the localised limb by itself, the framework twists and the striking tool is spun outward. The movement of the limb is in harmony with the torso and power is developed. Physics is important in Taiji. The body parts must be aligned at all times with strength in mind. Aesthetics are not the concern in real tai chi; priority is given to alignment and the way in which the body is used.
Each movement within the form offers a whole array of potential strikes and skills. The emphasis is placed upon the movement itself. The so-called posture simply serves to shape movement. It is not a static pose. It is not a fixed application. The form is not as specific as other martial arts kata. It is much more embryonic. Every movement provides angle, direction and power. The exponent finds strength in every nuance. The skills and insights learned through standing and moving qigong must be incorporated in your form practice.
Formless
Taiji form begins as a robotic sequence of movements and gradually transcends its original form. Movements become increasingly subtle and internally convoluted, and their power increases.
Instead of being limited by form, the practitioner merges with it to become formless. This journey does not happen by itself. Beginners spend ages locked in patterns of tension and external movement, never realising that the form can and should progress.
How does form move from basic to advanced? Neigong.
Neigong
Neigong is ‘internal work’; a unique process of moving the whole body as one unit. Rather than rely on tensed muscles, neigong teaches the student to remain physically relaxed and composed at all times, and move every body part together. This is not as easy as it sounds. Everything is changed by neigong. Every qigong exercise, form posture and movement is altered. The body literally re-grows from the inside out.
What is neigong?
Neigong is a focus. It is like a koan. It pays attention to how an action is performed rather than the action itself. Imagine throwing a punch? Neigong addresses what the body does in order to produce the punch. It re-trains the framework to deliver power from the whole-unit rather than the shoulder, waist and leg. Each neigong is different. It has a particular emphasis. Neigong is internal, with most of the work occurring unseen. The body looks to undulate as you move.
Effect
What is most notable is the effect. Internal strength is surprisingly powerful with the effect far outweighing the cause. Some neigong are ‘doings’, others are not. The more advanced a person becomes at tai chi, the more powerful the neigong. Each quality is built upon the preceding ones and is only possible because of what the body can already do. Clearly the first neigong are very simple.
Exercises
It is important not to mistake the menu for the food. An exercise or action designed to cultivate a neigong is not the neigong. It is only when no doing occurs and the effect is present that the neigong can be said to exist. A person with a neigong has the effect all the time. It does not come and go. It is part of their everyday movement. This is why it is considered to be internal strength. Neigong is inherent. It remains. It is a part of you.
Be discerning
The danger with internal strength is that beginners often think they are using it, but are simply using external strength instead. The ability to throw around body weight is no reflection of internal skill. Internal strength is real and tangible. It can be tested, explored and practiced. But it has to be soft. Most neigong are quite convoluted and esoteric. They are like zen koan; becoming more fascinating as your understanding deepens and you are capable of seeing more.
Be patient. Be discerning. Watch your own practice carefully and address the means, the how.
Neigong is about internal strength. It is the very real, pragmatic cultivation of a particular type of physical strength with the express purpose of transmitting kinetic force. One of the most common forms of neigong is 'reeling silk'. Internal strength was designed to amplify the effect of your actions whilst reducing the effort involved
Qigong & neigong?
Qigong is 'energy work' and focuses upon the cultivation of qi using alignment, relaxation and breathing. The way in which the skeleton is held is very important in qigong.
Neigong is 'internal work'; adding several layers of detail to the postural parameters used in qigong. Rather than focus mainly upon the skeleton, neigong looks at the elasticity of the body. It aims to draw power from the spaces between the vertebrae and the mobility of the joints, from the twisting and stretching of the rubbery organs and connective tissue. The neigong movement may look subtle and internal, yet the tai chi exercise should be providing a considerable workout. The purpose of neigong is to change what is happening within the body; to work from the inside out. This will lead to improved health and a stronger body.
The means Neigong addresses the way in which we move the body. It is the how, the nature of the movement, not the actual movement itself. There are dozens of neigong - each representing a layer of detail and understanding. Each component increases internal strength and improves the qi flow. Neigong teaches the body to return to a natural condition of wholeness. It creates the delivery mechanism for fa jing (energy release) by developing bow tension within the body.
Neigong is internal
Initially the neigong practice is an obvious change to the way in which the internal arts are performed. In time, the neigong becomes internalised and less apparent. To an observer, the neigong may seem invisible. Neigong is part of what makes tai chi an internal martial art; all the work is going on beneath the surface. Each neigong represents a physical and energetic change in the body; a subtle quality that serves to integrate and unify the structure. These internal skills help you to attain whole body movement.
The internal arts must have neigong
Without neigong, the internal arts remain external. Neigong allows the movements to soften and relax whilst maintaining an inner substance known as 'inherent peng'. When tai chi lacks neigong, students stiffen their muscles to compensate. This blocks the flow of energy and breaks the groundpath. Unless the muscles stop contracting, force cannot be met softly. Force meeting force is external, not tai chi or baguazhang. When somebody has neigong, their body is extremely loose and springy. It is flexible, yielding yet strong - like a rubber hosepipe. There should be no tension at all and the whole body should move when touched.
Inherent
A student is required to concentrate on incorporating one neigong at a time during their internal practice. In time, this neigong will become part of how the body moves. Eventually, when the student thinks to incorporate the neigong, they will find that they are already doing it. The nature of learning neigong means that the internal skill remains. Unless the neigong becomes inherent, it cannot provide a benefit beyond the class. By re-growing the body in this way, the student has neigong in every situation.
Progress
When one neigong is inherent, the student begins to learn the next one. Eventually new neigong will occur by themselves; this is called 'tzu-jan'. These neigong emerge as a consequence of other physical parameters being in place. They are unexpected.
Many of the advanced neigong must simply be allowed to happen; they cannot be forced. If an unusual neigong occurs one day but vanishes the next, be patient.
Internal massage
Neigong restricts movement in certain ways, allowing the build-up of energy within the body. This internal build-up is created by squeezing and twisting - rather than tensing any muscles. It is like a spring, compressed and then released. The torso contains the internal organs and is the focus of this process. The organs receive a vigorous massage as a consequence. Massaging the internal organs is excellent for your health.
External strength
The conventional use of strength involves the application of force at a given, specific moment in time. If the aim is to break an arm, the individual exerts for a moment and the effect occurs. The problem with this is that it is tiring. It wears you out. Exerting the muscles is not very energy efficient because most of the effort accomplishes nothing; it feeds back into you when resistance is encountered.
'Internal strength' is altogether different. Exerting never occurs. The limbs are imbued with strength at all times, so an arm break would be performed with no more force than raising a glass of water to your mouth.
Where does the power come from?
It comes from unifying the body and projecting a wave of kinetic energy (jing) throughout the entire structure as and when necessary. It is the wave that breaks the arm, not the local muscle strength.
Qigong
Start your quest for internal strength by standing still; qigong is the foundation of the internal arts. It involves static postures and slow-motion movements that are easy to perform. The static postures are held for lengthy periods, often up to an hour. The moving sets are small groups of exercises, with about 10 repetitions each.
Energy & muscle
Qigong operate on two levels simultaneously; they encourage the healthy flow of energy and they strengthen the structure of the body. This process of building strength is seen by many people to arise from the energy flow alone but this is rather misleading. Qi does not move the bones, muscles do. Nerves direct the muscles and energy fuels the entire system. Without energy, nothing would happen, but without muscles there would be no strength. Muscles turn energy into motion. This is not to be confused with gym work or weight training. The degree of muscle usage in qigong must be minimal. The aim is to employ the tendons, ligaments and fasciae for increased strength and support. You must only use the degree of muscle strength necessary to hold the limb in place; and this is always far less than you first realise.
Tree hugging
Most students begin standing by ‘hugging a tree’/‘holding a balloon’ at chest height. Essentially, the arms are positioned in a circular shape and the fingers are lightly opened. This innocuous exercise quickly becomes a challenge. The skill is to maintain the posture without in any way ‘holding’ the posture. Muscle usage must be minimal. Psychological ease and relaxation are paramount. The posture must be natural and comfortable. Do not strain the knees by squatting.
The idea is to let go. This is not easy. A lifetime of tension will pain you and the temptation will be to hang on. Liz Koch, author of The Psoas Book maintains that you must reach a stage where the body feels safe and begins to shake. This shaking is quite disconcerting. It is not muscle fatigue. It is the product of deep relaxation. All the stored tension in the joints and vertebra is being let out. The shaking cannot be forced or contrived. It is accomplished by not-doing. By stopping the habit of tension. By letting go.
Daily standing for 15-20 minutes will produce the required outcome providing internal relaxation takes place.
Moving qigong
Moving qigong is similar to standing qigong except the onus is now upon smoothness and relaxation in movement. No extraneous muscle usage is permitted. Alignment, softness and breath are important. Each exercise can be used as a training ground for whole-body movement. Instead of just moving the arms and shoulders, every part of the structure is involved. Even the simplest movement should spiral from the toes to the fingertips.
Performed correctly, this is just as difficult as standing qigong. The body is trained to coordinate left and right, upper and lower, along with cross-patterning. The muscles serve only to move the bones and must never stiffen or tense. Tight joints prevent movement. These exercises are designed to facilitate fluidity with strength.
Qigong is not something that is trained for a while and then discarded. The student comes back to it repeatedly as they get better at Taiji. As the ability to move with internal strength increases, the exercises can be re-evaluated and trained with a new emphasis. A movement that once connected the arms to the back now becomes a means of training energy discharge. Qigong changes as you change.
From simple to complex
Moving qigong is much easier to practice than form. The coordination is simpler and the health benefits more immediate and tangible. Form takes much longer to learn and quite a long time to actually perform competently. Anyone can do qigong. There is a lot less to think about. The exercises are focussed and clear. You need not complicate matters by thinking about self defence applications or any other concerns. It is also important not to get caught up thinking about qi. Let the energy take care of itself. Keep your mind on the exercise. Intention leads the qi and the qi leads the blood. Breathe and relax. Once you are competent at qigong, take what you have learned into form. Form is essentially moving qigong with extra features. The extras include increased balance and coordination, martial application and energy emission.
Form
Form is not slow-motion kata. It is not moving yoga. Tai chi has internal content. To gain the internal, it is necessary to address how the movements are performed. A beginner is taught to move their arms and legs in a particular way. This lays the groundwork but is more about spatial orientation than anything else. The student learns which way to face, where to step and what to do with the hands.
There is no internal work occurring at this stage.
To understand form, consider a caterpillar or a snake and how they move. Every action is generated by an undulating wave that causes every part to shift in the required direction. Form is like this. Instead of moving the localised limb by itself, the framework twists and the striking tool is spun outward. The movement of the limb is in harmony with the torso and power is developed. Physics is important in Taiji. The body parts must be aligned at all times with strength in mind. Aesthetics are not the concern in real tai chi; priority is given to alignment and the way in which the body is used.
Each movement within the form offers a whole array of potential strikes and skills. The emphasis is placed upon the movement itself. The so-called posture simply serves to shape movement. It is not a static pose. It is not a fixed application. The form is not as specific as other martial arts kata. It is much more embryonic. Every movement provides angle, direction and power. The exponent finds strength in every nuance. The skills and insights learned through standing and moving qigong must be incorporated in your form practice.
Formless
Taiji form begins as a robotic sequence of movements and gradually transcends its original form. Movements become increasingly subtle and internally convoluted, and their power increases.
Instead of being limited by form, the practitioner merges with it to become formless. This journey does not happen by itself. Beginners spend ages locked in patterns of tension and external movement, never realising that the form can and should progress.
How does form move from basic to advanced? Neigong.
Neigong
Neigong is ‘internal work’; a unique process of moving the whole body as one unit. Rather than rely on tensed muscles, neigong teaches the student to remain physically relaxed and composed at all times, and move every body part together. This is not as easy as it sounds. Everything is changed by neigong. Every qigong exercise, form posture and movement is altered. The body literally re-grows from the inside out.
What is neigong?
Neigong is a focus. It is like a koan. It pays attention to how an action is performed rather than the action itself. Imagine throwing a punch? Neigong addresses what the body does in order to produce the punch. It re-trains the framework to deliver power from the whole-unit rather than the shoulder, waist and leg. Each neigong is different. It has a particular emphasis. Neigong is internal, with most of the work occurring unseen. The body looks to undulate as you move.
Effect
What is most notable is the effect. Internal strength is surprisingly powerful with the effect far outweighing the cause. Some neigong are ‘doings’, others are not. The more advanced a person becomes at tai chi, the more powerful the neigong. Each quality is built upon the preceding ones and is only possible because of what the body can already do. Clearly the first neigong are very simple.
Exercises
It is important not to mistake the menu for the food. An exercise or action designed to cultivate a neigong is not the neigong. It is only when no doing occurs and the effect is present that the neigong can be said to exist. A person with a neigong has the effect all the time. It does not come and go. It is part of their everyday movement. This is why it is considered to be internal strength. Neigong is inherent. It remains. It is a part of you.
Be discerning
The danger with internal strength is that beginners often think they are using it, but are simply using external strength instead. The ability to throw around body weight is no reflection of internal skill. Internal strength is real and tangible. It can be tested, explored and practiced. But it has to be soft. Most neigong are quite convoluted and esoteric. They are like zen koan; becoming more fascinating as your understanding deepens and you are capable of seeing more.
Be patient. Be discerning. Watch your own practice carefully and address the means, the how.
