The following article appears courtesy of Susan Rabinowitz and Inside Kung Fu.

It originally appeared in Inside Kung Fu in November, 2002. All photographs were taken by Kirsten Weiner. Susan Rabinowitzs website is www.taoist-arts.com

Light, flexible and serpentine,like a dragon flying. Powerful, relaxed and quiet, like a tiger walking. These are the qualities cultivated by practitioners of dragon and tiger chi kung, an ancient system practiced by millions in China today for health, strength and vitality. Dragon and tiger chi kung is a Taoist system that originated 1,500 years ago in the Shaolin Temple. Many Taoist chi kung sets are still practiced there, and although dragon and tiger has a Buddhist name, it is nevertheless in the Taoist tradition. It is a Taoist meridian line system that was developed for health and meditation. Dragon and tiger was passed down from shaolin in a direct line to Taoist master Bruce Kumar Frantzis, who learned it from Zhang Jiahua, a doctor of Chinese medicine, who was vice president of the All China Chi Kung Association. Zhang learned it from her uncle, a Buddhist monk, who passed it on to her as his last living relative. Frantzis taught it to me in 1994, and I have been practicing it ever since. I often teach it in my school, the Taoist Arts Center in New York City. This easy-to-learn exercise can be used as a warm-up by martial artists, to speed recovery in the ill and injured, and as a health maintenance system by everyone. I have been practicing and teaching chi kung and tai chi for more than 25 years. Since learning dragon and tiger, it has become one of my favorite exercises. Before a strenuous workout, I do it to increase speed and flexibility. Afterward, I do it to cool

down and to center my chi. A couple of years ago I had an appendectomy. Fewer than 24 hours later I began doing dragon and tiger in the hospital. When I was released after two-and-a-half days, I easily walked the six blocks to my home. Within two weeks I was teaching all my classes again, and except for the incision, I could almost forget I had an operation.

EXERCISE #1 Raise arm and heel on one side and lower arm on the other (1). Reverse arm positions by moving arms along right and left of the centerline (2).

In China, dragon and tiger is used to treat cancer and other degenerative diseases and to reduce the effects of chemotherapy and radiation. Millions practice it to relieve tension, work better and improve their martial arts. Dragon and tiger is based on the philosophy of balancing the body's energy or chi. Chi flowing smoothly through the body is a basic part of health. Dragon and tiger's Twisting and spiraling movements echo the way chi moves through the body and cause the chi to move smoothly through the acupuncture meridians and deep energy channels. The hand movements of dragon and tiger activate the chi field outside the body, causing the chi inside the body to move along the acupuncture meridian lines. Specific movements of the set's seven exercises balance the central, right and left energy channels and massage the internal organs while clearing and balancing their energy. Dragon and tiger chi kung exercises every part of the body, and by increasing blood and chi circulation in the brain, enhances intellectual capacity. As a form of movement meditation, it also calms and clears the mind. In general, exercises may be categorized as either yang or yin. Yang, or fire method, exercises must be done exactly as prescribed. Practitioners shape their bodies to fit the mold of the exercise. Yin, or water method, exercises adapt to the needs of practitioners just as water conforms to the shape of its container. Those who are healthy and fit

percent of their capacity, exerting no strain at all.Those who are in pain will want to practice so gently that their pain will not increase. Begin all exercises by standing with your feet parallel and about a shoulder-width apart, your knees slightly bent and your hands hanging loosely at your sides. Exercise 1 As you raise your right heel, raise your right arm from the kwa (the inside of the pelvis) to just below your collarbone.Your right palm faces upward as you raise it. Turn your right palm over and lower your right arm and heel while raising your left arm and heel in the same way as you did the right. As you make this movement, feel your right arm and leg and your left arm and leg connected by a pulley. The downward movement on one side creates an upward movement on the other. Coordinate your breathing with your hand movements. Pick a hand. Inhale as you raise that hand and exhale as you lower it. Do this sequence ten times on each side. If your arm movements are restricted, move your arms within your range of comfort. If your leg movements are restricted, sit in a chair and raise your heels or just move your arms. This exercise balances the energy of the left and right energy channels .

EXERCISE #2 Heart and hands position (3). Chi flick (4). Side and shoulder position (5).

can practice dragon and tiger using large movements. Those who are injured or convalescing from an illness can use smaller movements or even practice while sitting down. Everyone should do these exercises gently, moving only 70 percent toward the edge of their possibilities in terms of range of motion and expenditure of energy. Those who observe the 70percent rule consistently will find that their range of possibility expand. Their movements will enlarge and their strength will grow without the injuries that so often accompany the training regimen of martial artists and other athletes. Dragon and tiger is a set of seven exercises, each featuring a particular physical and energetic focus. Done in sequence, the exercises have a cumulative effect, like the movements of a symphony, with the final exercise as the grand finale. All parts should be performed in a smooth continuous manner. The hands, which stimulate the flow of chi, should move slowly, and a connection should be felt between the hands and the body. Joints should never lock, as locking blocks the flow of chi. Dragon and tiger is a forgiving exercise. Even when done imperfectly and within a limited range of movement, it brings great benefits.Those who are ill or injured will want to stay within 50

EXERCISE #3 Collect chi in hands (6). Circle hands around waist (7). Move hands down and in front of forward leg (8).

Exercise 2 Bring your right hand up your centerline to your heart. Move it outward past your right shoulder until it points sideways, while simultaneously bringing your left hand up to your heart. As the right hand moves to the side the elbow and fingertips turn downward. As the arm moves sideward the fingers gradually form a "beak hand" with all fingers touching the thumb. (This position may be called hand and heart.) When your right hand is fully extended, open your fingers and flick them downward lightly, as if flicking water from them. Now arc your right arm down along your side to your hip as you move your left arm outward to your left side. As your right hand arrives at your hip, your left hand moves in front of your shoulder.(This position may be called side and shoulder.) Now raise your right hand along your centerline and extend your left hand and form a beak. (Repeat of hand and heart.) As you move your right hand to the right side, turn your hips to the right and look right. Keep both hips level to the earth. As you turn let the left heel pivot outward. As your fingers flick, lift the left toe and flick it down and back. Inhale as you raise your hand along the centerline, and exhale with the flick. At the flick, quickly release a

EXERCISE #5 Collect chi in hands (11). While on toes, circle hands around waist (12). Drop to your heals and flick chi from your fingers (13).

puff of air and continue to empty your lungs as your hand arcs down to your thigh. Do this sequence ten times on each side. If your leg movements are restricted, sit in a chair and raise your heels, or just move your arms. This exercise gives the best general workout of the set. It reduces pain, promotes flexibility and balance, and balances chi throughout the body. Martial artists will find it improves speed, flexibility and reflexes, increasing their ability to fake out opponents.

Exercise 3 Collect chi in your hands at the level of your dan tian (an area three inches below your navel) and circle your hands around your waist several times, front to back and back to front. Throughout the exercise keep your hands six inches or so away from your body. Put one foot forward and put your weight on that foot. Fold from the hips and move your hands down the front of your forward leg and around your foot from toes to heel. Straighten from the hips and bring your hands up the back of your leg to your waist, and then trace your waist with your palms to activate the chi. Repeat this sequence ten times, and then change legs and do it ten times on the other leg. Inhale while collecting chi, coming up the leg and circling the waist. Exhale while going down the leg. Those who cannot stand may do this exercise while seated. This exercise regulates the chi of the legs and kidneys, and improves the circulation of the blood and the ability of the dan tian to Store chi. Exercise 4 Raise your hands along your sides and gradually form beak hands. Raise your hands to your shoulders and extend them as far sideward as is comfortable, with your fingers and elbows pointing downward and your hands facing sideward. When your hands reach your shoulders, open the right palm and project its chi sideward and

EXERCISE #4 Raise hands along sides and make beak hands (9). Extend arm sideward, open palm and project chi (10).

bend the left hand and arm and pull in chi from the environment and pass it through your heart and out your right hand. As you do so, shift your weight and turn your head to the right. Now reverse direction, bring chi into your right arm and pass it through your heart and out your left hand, shifting your weight and turning your head to the left. Inhale as you bring chi into your arm and exhale as you project it from your hand. Do this sequence ten times on each side. If you cannot raise your arms to your shoulders, raise them as high as is comfortable. This exercise develops the grip, loosens the shoulders, and heals and energizes the heart muscle. Exercise 5 Collect chi in your hands.While slowly raising on your toes, trace your palms around your waist to your kidneys, and then back to your waist and down to your dan tian.While dropping to your heels, relax your hands and flick the chi from your fingers to the floor.Inhale while collecting chi and circling your waist. Exhale sharply and explosively while flicking chi from your fingers to the floor. Do this sequence ten times. Those who are injured should do this exercise gently. Those who cannot stand may do it seated, lifting and dropping the heels. This exercise clears blocked and stagnant chi from the kidneys and lower body, strengthens the legs and relieves pressure in the head.Martial artists will find it increases vibrational power and the ability to explode into motion. Exercise 6 Bring your hands to your dan tian, and make "sword hands" by touching your thumb to your pinky and ring fingers while extending your middle and index fingers. Move your arms toward your hips. Then raise one arm above your head as you lower the other along the outside of your thigh. The extended fingers point up as you raise your arm, and down as you lower it.Your chi collects in your hand and moves in the direction your fingers are pointing. When your arms are fully extended, use your breath and the intent of your mind to project chi up to heaven and down to the center of the earth.Repeat the sequence, reversing the direction of the arms, with the hands i passing the dan tian as they go by each other. Do the entire exercise ten times on each side, inhaling as you collect chi, and exhaling in a

short, quick burst as you project it. Those who cannot stand may do this exercise seated, making smaller movements and following the 50-percent rule. This exercise opens the right and left energy channels deep within the body and balances the chi of the spleen, liver and sexual organs. It increases blood and chi circulation in the brain and thereby enhances intellectual capacity. The movement of the arm above the head releases the shoulder and neck muscles and completes the movement of chi outward from the fingertips. Exercise 7 This exercise combines the leg and hip movements of Exercise 2 with a slight variation of the arm movements of Exercise 6.With your hands at your sides make "sword hands" and move your arms inward to your dan tian. Throughout the exercise, keep your right hand to the right of your centerline and your left hand to the left of it. Collect chi in your hands as you raise and extend them. Your hands pass each other at your dan tian. Keeping your hips level, turn them to the right and shift your weight to the right. As you do so, raise your right arm diagonally and move it outward from your right shoulder, and lower your left arm diagonally and move it outward from your left hip. At the same time, pivot your left heel outward. As you extend your arms, point your right sword hand fingers diagonally up and out, and your left sword hand fingers diagonally down and back. When your arms are fully extended, use your breath and the intent of your mind to project chi up to heaven and down to the center of the earth. As you do this, steady your balance and lift your left foot and flick the toe outward.Inhale as you collect chi, and exhale in Two short bursts as you project it. Reverse the direction of your arms and do the sequence on the other side. Do the entire exercise ten times on each side. Those who cannot stand may do the exercise seated, making smaller arm movements and following the 50-percent rule. This exercise pulls together and completes the previous six exercises. It improves balance, energizes the dan tian, opens the deep diagonal energy channels, and balances the body's chi. Conclusion of the Exercises Bring your hands to your dan tian and collect chi in your hands until you

feel centered. Let your chi collect in your dan tian and store it there for future use.Allow your mind to become quiet and your nerves to relax. When you feel that your chi has been stored in your dan tian, release some of it throughout your body. Finally, move your hands gently down your sides and go on to the rest of your day. For those who are healthy, practicing the full sequence once a day will help maintain health and prevent injury. Those who are ill or injured may want to practice the sequence several times a day for up to four or five hours, always observing the 50-percent rule. Whether it is for martial arts, health and fitness, recovery from illness, or calming the mind and spirit, dragon and tiger chi kung is well worth incorporating into one's daily routine. Over time, those who do will find themselves moving easily and sinuously, like the dragon, and feeling alive and relaxed, like the tiger.

CONCLUSION Relax chi and store in your dan tian.

Susan Rabinowitz has practiced and taught chi kung, tai chi and Taoist meditation for more than 25 years. She is the founder and director of the Taoist Arts Center in New York City. Alan Wagner is a freelance writer and a student of Taoist arts.

For further information: Master B. K. Frantzis teaches Taoist Energy Arts in California and Throughout the world. He can be reached at www.energyarts.com Susan Rabinowitz can be contacted at Taoist Arts Center, 342 East 9th St., New York NY 10003; (212) 4777055 or srab@taoist-arts.com or www.taoist-arts.com