Fig. 4

Kangyi Qiangshen Gong group (KQG). (1) Preparation phase. Posture 1: Starting form and warm-up. This posture consists of three poses including Ding Tian Li Di (Stand upright to touch the sky), Tong Zi Bai Fo (Child Worships Buddha), Yang Tou Wang Yue (Looking up to the moon). a Pose 1: Stand upright to touch the sky (Ding Tian Li Di) Lift the hands slowly, press down. Raise hands in front of the chest, with knees slightly bent. Lift hands above the head, with palms facing up, fingertips facing, while standing on your toes. Stretch upward, hold for 5 s, return to standing position. b Pose 2: Child worships Buddha (Tong Zi Bai Fo). Arms raised from the sides of body, parallel to the floor, and stretch outwards, then hold for 5 s. Press palms together, flip hands 180°, and align the fingertips towards Dan Zhong acupoint, breathe naturally, hold for 5 s. c Pose 3: Look up the moon (Yang Tou Wang Yue). Turn toes inward, support the back of neck with the right hand, and the back with the left hand. Raise the head to the right 45° and twist waist, hold for 5 s then return. Twist waist and look at the left heel, hold for 5 s. Support the back of neck with the left hand, and the back with the right hand. Raise the head to the right 45° and twist waist, hold for 5 s then return. Twist waist and look at the right heel, hold for 5 s. (2) Practice phase. Posture 2: Six sounds’ breathing exercise to exhale stagnated lung-qi (Liu Zi Hu Xi Xuan Fei Qi). This posture involves inhalation and exhalation through six different mouth patterns and sounds, which are the Xu, He, Hu, Si, Chui, and Xi. This is to regulate and control the rise and fall of the breath in the body. d Pose 1: Xu. Put hands on waist with palms facing up. Stretch out the right arm 45° towards left front and say “Xu..”, return. Stretch out the left arm 45° towards right front and say “Xu..”, return. e Pose 2: He. Bend the knees. Raise the arms forward with palms up. Press palms down and say “He..”, return. f Pose 3: Hu. Put hands in front of abdomen, turn palms inwardly. Stretch forward with circle shape, and say “Hu..”, return. g Pose 4: Si. Raise hands over chest. Push hands forward with palms upright and say “Si..”, then return. h Pose 5: Chui. Put hands in front of the abdomen. Wrap hands around to the sides of the body and press down, say “Chui..”, then return. i Pose 6: Xi. Put hands in front of the abdomen, raise the palms above the head, and open arms. Pull back and press down, say “Xi..”, then return. j Posture 3: Expand and draw in chest to harmonize qi and blood (Kai He Kuo Xiong He Qi Xue). Cross arm over chest. Push palm towards, split apart, and open arms and turn head to the left hand side. Hold for 5 s and return. Repeat on the other side. k Posture 4: Push and pull hard to increase strength (Guan Jing Tui La Zeng Qi Li). Turn the toes inward. Put the hands on waist with expanded chest and extended shoulders, hold for 5 s. Push hands forward with force until strength reaches the fingertips, then say “He..”, push forward and straighten the elbows. Hold for 5 s. After inhaling, pull the hands back quickly while saying “He..”, put the hands on waist. l Posture 5: Fly obliquely to balance Yin and Yang (Tai Ji Xie Fei Tiao Yin Yang). Shift weight to the right, bend the knees, left empty step, hold hands in a circle, step to the left, pull the hands apart. Shift weight to the left, hold hands in a circle, step to the left, pull the hands apart. m Posture 6: Lift the heels and stomp the feet to help eliminate diseases (Ti Zhong Dun Zu Xiao Bai Bing). Put hands around waist, slowly lift heels off the ground. Hold for 5 s and stamp on heels, return. n Posture 7: Closing form (guide Qi to Dantian and regulate tendons and joints). Slightly bend the knees, cross hands over the chest. Open arms and kick left, return. Open arms and kick right, return. Cross hands over your chest, open arms outwards, return. Guide Qi to Dantian, return