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1. Pressing the Heavens with Two Hands
Movement: Pressing the Sky with Two Hands Supporting the Heavens
Step out with your left leg to a shoulder width stance.
Keep your knees slightly bent, back straight, butt tucked in, hips tensed.
Slowly and gently raise your hands to your waist.
Your palms should be up, with your fingers slightly apart.
The fingers of each hand should point to each other, and be kept about 2 to 4 inches apart.

Movement Sequence A:
Raise both hands up until you reach your forehead.
Inhale as your raise your arms and relax your abdomen.
At your forehead, turn your hands so your palms face outward.
Press your arms upward and outwards in front or your body.
The arms should press out at a 20 to 45 degree angle from the body, do not press the arms straight up.
Keep your wrists bent so your fingers point to each other.
Keep your fingers 2 to 4 inches apart.
Continue to inhale while relaxing your abdomen.
Gently stretch the whole body upward as the arms press upward.
Rise up slightly on your toes as your hands reach their maximum height.
When moving up imagine your internal energy (Chi) moving up from your waist, up your spine, and into your head. Imagine the energy of the air, sky and Heavens filling your lungs and whole being.
Keep your head looking forward as your arms move up, keep a wide angle focus to your eyes, and follow your hands with your eyes.
Stretch your arms up to the limit of your comfort zone, then begin the downward cycle of the movement.

Turn the palms outward as you circle both arms out and down.
Begin to exhale as your arms move down.
Return your feet to a flat footed position.
Gently tighten your abdomen as your exhale.
When moving your hands down imagine moving energy from the Heavens and from your head and lungs down the front of your body into your waist area - into the center of your being in your Dan Tien (about three inches below and behind your navel).
Keep your head looking forward as your arms move down, keep a wide angle focus to your eyes, and follow your hands with your eyes. Keep both hands in your field of vision as your hands move down.

When your arms reach your legs and your palms touch your thighs, begin to inhale, slowly and gently raise your hands to your waist, palms up, fingers pointing towards each other.
Inhale when moving up, exhale when moving down.

Repeat "Pressing the Sky" 2, 3, 6, 9, or 12 times. Whatever number of repetitions are chosen for the first exercise should be duplicated in each of the other exercises.
I prefer 6 repetitions with a count of four to six seconds on the inhale, and a count of four to six seconds on the exhale.
Return to the Resting "Wu Ji" Position
Lift and move your left foot back to the Wuji stance.
Feet together, knees slightly bent.
Relax and sink.
Breathe naturally a few times.
These are often called "cleansing breaths." Sometimes the arms are raised up in front of the body to about chest height while breathing in through the nose, and then the arms are lowered to the sides as one exhales through the mouth. Use as many "cleansing breaths" as needed to help you relax, lower your heartbeat, and compose yourself.
Again, this neutral, standing position is often referred to as Wu Ji - the place before movement, an empty and free state of being, the fertile nothingness that precedes
Yin and Yang. Some Chi Kung enthusiasts stand in this position for many minutes, doing nothing, bothering nobody, not interfering, minding their own business (wu wei).

Variations of the Movement
a) Interlock the fingers.
Press the arms up from the forehead, and return down to the forehead.

When the arms move up, the palms turn out.
When the arms move down, the palms turn in.
Touch both thumbs to the forehead.
Breathe in when pressing up, breathe out when moving down.
Also called "Supporting Heaven" or "Holding up the Void."

b) Use Reverse Breathing (Taoist or Reverse breathing) Breathe out when your arms are pressed upward/outward, breath in when your arms return down.
When breathing in gently tighten your abdomen and expand your chest.
When breathing out expand your abdomen and sink the chest.
Do the movements very slowly when you begin Reverse Breathing techniques.
(Note: It is best to begin with Regular breathing (Buddhist style): relax and expand your abdomen as you inhale and compress/tighten the abdomen as you exhale. Breathe into your belly.
Don't expand the chest very much.)
c) Do only two repetitions in a very slow and deliberate manner with little muscular effort.
Keep your feet flat on the floor at all times during the movement.

d) The arm movements of this exercise can be done while seated or while walking.
e) Some emphasize lifting the elbows up, with the hands, so to speak, being just along for the ride. This style lifts the scapula and shoulders up for a stretch, and flexes the trapezes muscles more. I recommend keeping the shoulders down in #1.
f) Some begin the movements by stepping out with the right leg instead of the left leg. Having a Yang style taijiquan background, I generally open with the left leg stepping to the right. Feet are parallel, toes facing forward.
g) Normally, qigong kung is done in a quiet, natural, and uncluttered setting. Silence is cultivated. However, sometimes, you might try doing chi kung to some soft, melodic, ethereal music. Doing qigong outdoors in the early morning, when it is not windy or bitter cold, is always recommended by qigong teachers.

Health Benefits
Deep soft breathing helps to lower your heartbeat and blood pressure.
Stretching helps contribute to the relaxation of stiff and tense muscles.
Standing up straight helps realign the back muscles and the spine.
Many Chinese healers believe that this exercise helps regulate and improve the heart, lungs, stomach, spleen, and liver. It stimulates the internal organs in the upper trunk area. The Triple Warmer or Triple Burner refers to the heart, lungs, and stomach.
A clear and peaceful mind reduces negative stress on the body.
Shoulders and triceps are exercised a little.
Bending the knees exercises the front thighs.
These actions to be of great benefit to the health of the Triple Heater.

Gently raise your hands to your chest.
Cross your hands, left in front of right.
Extend your left arm out level with your chest. Hold your fingers slightly bent as if your fingers and hand are curled around a bow, holding he bow in your left hand.
At the same time your left arm is extending outward, you lift your right arm up to chest height, your right arm bends at the elbow, your index and middle finger bend, and then your right arm moves out to the right keeping your elbow bent. Imagine that you are holding the string of a bow, fingers on the string and above and below the arrow, and then pulling on the bow string with your right arm.
Look to the left.
As you draw the bow and string apart breathe in deeply.
Aim the bow and arrow, and then release the fingers of the right hand to let the arrow fly.
As you release the arrow, begin to slowly breathe out.
Relax.

The movement of the two arms should mimic the drawing of a bow string and arrow, aiming the arrow, and releasing the arrow. Coordinate the movement of the arms to match this image. Feel the tension in the bow and string as your draw them apart to fire the arrow. Aim the arrow at a target. Watch the arrow fly to its target.
Concentrate on the target.

Breathe in while drawing the bow, and breathe out when releasing the arrow and repositioning the hands for the next shot.
Return arms downward in an arc and then back up the center of your body.
Cross your arms in front of your chest, right hand in front of the left hand.
Relax.
Your head should be facing forward.
Horse stance.
Extend your right arm out level with your chest. Hold your fingers slightly bent as if your fingers and hand are curled around a bow, holding he bow in your right hand.
At the same time your right arm is moving outward, you lift your left arm up to chest height, your left arm bends at the elbow, your index and middle finger bend, and
then your left arm moves out to the left keeping your elbow bent. Imagine that you are holding the string of a bow, left fingers on the string and around the arrow, and then pulling on the bow string with your left arm.
Look to the right.
As you draw the bow and string apart breathe in deeply.
Aim the bow and arrow, and release the fingers of the left hand to let the arrow fly.
As you release the arrow, begin to slowly breathe out.
Repeat the movements to both the left and right sides, eight times to each side, so that you draw and fire eight arrows to the left side and eight arrows to the
right side.

Return to Resting Position
Place your feet together.
Relax, sink, stay balanced.
Stay balanced and centered.
Breathe naturally a few times.
Variations of the Movement
a) The fingers of the hand are held slightly open and in-line the entire exercise.
The more you bend your knees and the lower you drop into the horse stance, the greater the demands on the thighs and the greater the difficulty of the exercise.
Sink lower in the horse stance after firing every 4 arrows.
b) The drawing of the bow can be done very slowly or deliberately, or faster and with more force. Always pause, concentrate, and aim before firing. Follow the arrow through the sky as it flies out from the bow. Some circle the arms upward after each shot of the arrow.
c) Some hold the hand in a position with the index pointing out, the thumb up, and all the other fingers curled inward and touching the palm. The hand sort of looks like a play handgun. The index finger is pointed at the target.
d) Generally, the arms are level with the shoulder and at a right angle to the hips. However, if your are imagining shooting an arrow a great distance, then the arm should be at a angle greater than 90º relative to the hips. The arrow must be aimed higher than the target when the target is at a great distance from the archer.
e) The number of arrows fired can vary: 2, 3, 5, 8, 16, 24, 36, etc.
f) The arm movements of this exercise may be done while seated or while walking.

Although most references for this exercise are to the act of shooting eagles, hawks, or other types of birds, this is not required. One could imagine aiming at and letting an arrow fly to many types of targets. A Buddhist might imagine targeting and striking at one's individual faults, shortcomings, and evil behaviors; or hitting the targets of wisdom or enlightenment. A Taoist might imagine targeting and striking at tension, interfering behaviors, and gluttony; or hitting the targets of health, energy, vitality, and longevity. A Confucian might imagine targeting and striking at selfishness, sloth, disrespect, greed and ignorance; or hitting the targets of social harmony, cooperation, civility, and propriety. In a similar manner, a Christian might want to aim at love and forgiveness, or a Moslem aim at universal brotherhood and charity.
A hunter might imagine shooting all types of game animals; or, a soldier imagine shooting at an enemy in battle. What are the negative behaviors, attitudes, and ideas that you wish to eliminate? What are the positive goals, aims, or objectives that you wish to target and hit on the bull's-eye?

Health Benefits
Horse stances condition and strengthen the legs, knees, waist and back muscles.
Shoulders, biceps and forearms are conditioned and strengthened.
Many Chinese healers believe that this exercise helps regulate and improve the kidneys.
Balance and brain functions are improved by coordinated movements.
Stretching helps contribute to the relaxation of stiff and tense muscles.
Standing up straight in a horse stance helps realign the back muscles and the spine.
A clear and peaceful mind reduces negative stress on the body.
Increased heart rate and breathing rate provide some cardiovascular benefit.
Useful imagery can have positive effects on mental functioning and performance.
Using both sides of the body (mirroring in a movement form) can have positive effects on the structural alignment of the body and enhance coordination.
Slow, deep and regular breathing positively effects mood, energy levels, and alertness; as well as improving the mechanical functioning of the lungs.
Exercises the eye muscles.

"This section can expand the chest, relieve functional disturbances of the lung-qi, and limber up arms and shoulders; prevent and treat diseases in the neck and shoulder, and reduce pain in lower
back and leg."

When you left hand reaches your eye level, turn your left palm out.
Begin to exhale through your mouth.

As you slowly and completely exhale, press your left arm upward and forward, as far as comfortable, palm facing up. At the same time, press your right arm down and slightly back as far as comfortable, palm facing down.
Follow your left hand with your eyes. Keep your head facing forward, and don't bend your neck to look at your hand.
Gaze at your left hand.

Slowly begin to inhale as you move your left hand in a circular manner out and down. Follow the left hand with your eyes as it moves down. At the same time,
while inhaling and moving you left arm out and down, bring your right arm up and out in a circular manner. Bring your right hand to your eye level, palm
up. Bring your left hand to your waist level, palm down.
As you slowly and completely exhale, press your right arm upward and forward, as far as comfortable, palm facing up. At the same time, press your
left arm down and slightly back as far as comfortable, palm facing down. Follow your right hand with your eyes. Keep your head facing forward,
and don't bend your neck to look at your hand.
Gaze at your right hand.
Repeat the cycle, alternating from side to side, for 6 to 8 repetitions.
Exhale as you press up and out, inhale as your arms/hands circle out and down.
After 3 or 4 repetitions to either side, then fix your gaze on your lower hand
as you exhale.
Return you left foot back into the wuji stance.

Variations of the Movement
a) Take a right bow stance with 70% of your weight in front right leg and foot, and 30% in the back left leg and foot.
Keep your head up and your back straight.
Place your right hand on your forehead, palm facing out.
Place your left hand in the small of your back, palm facing out. Inhale.
Begin to exhale and press your right arm forward and upward, palm facing out.
At the same time press your left arm backward and down, palm facing out.
Look at your right hand as it moves up and out.
Stop the exhale as the arms reach their maximum extension.
Return your right hand to your forehead and left hand to the small of your back. Inhale.
Repeat the movement 6 times.

Reverse stance to a left bow stance, left hand on forehead, palm facing out.
Right hand on the small of the back, palm facing out. Inhale.
Press the left arm up and out, palm out.
Press the right arm back and down, palm out.
Exhale as you press both arms out.
Look at your left hand as it moves up and out.
Stop the exhale as the arms reach their maximum extension.
Return your left hand to your forehead and right hand to the small of your back. Inhale.
Repeat the movement 6 times.

b) Instead of the arms circling out and down after pressing heaven and earth, one arm comes down the center of the body and the other arm moves up the center of the body.

c) The arm movements of this exercise may be done while seated or while walking.

Health Benefits
Conditioning and stretching the arm, shoulder, back, and abdominal muscles.
Opening up the chest for deeper breathing.
Many Chinese healers believe that this exercise helps regulate and improve the spleen and stomach.
Rotating and bending the wrists are part of many spiral energy techniques.
Balance and brain functions are improved by coordinated movements.
Stretching helps contribute to the relaxation of stiff and tense muscles.
A clear and peaceful mind reduces negative stress on the body.
Increased heart rate and breathing rate provide some cardiovascular benefit.
Using both sides of the body (mirroring in a movement form) can have positive effects on the structural alignment of the body and enhance coordination.
Slow, deep and regular breathing positively effects mood, energy levels, and alertness; as well as improving the mechanical functioning of the lungs.

A movement sequence similar to "Separating Heaven and Earth" and using the healing sound "Fu", and considers these actions to be of great benefit to the health of the Spleen.
This movement "Separating Heaven and Earth" is called "Plucking Stars" in 18 Lohan Hands Qigong.

Variations of the Movement

a) Hold your arms up at shoulder height, elbows bent, and palms facing forward.
Slowly turn your torso at the waist to the left and move your left arm to the back. Turn your head to the left and look backward. Keep your feet at shoulder width. Turn your neck to the side and back as you turn your waist. Repeat the movement to the other side. Move slowly and gently! Do not make this into the dangerous and vigorous calisthenics exercise called "The Windmill." Gently stretch the waist, back and neck. Repeat 6 to 8 times on each side.
b) Lift your arms and place your palms together at shoulder width height. Extend your left leg forward as you move your left arm backward. Place your left toe on the ground at a comfortable distance in front to maintain your balance. Turn your torso to the left side and backward. Look at your left hand behind you. The right arm should remain in front at shoulder height. When the arms are extended the hands should be open, all the fingers spread wide apart, the fingers pointing up, and the wrist flexed, and forearm tensed -"willow leaf palm." Stay balanced. Return the left arm back to the front, and look at both hands in front. When the hands come to the front, only the thumb and pointer finger should touch, forming a triangle with the two hands. Move the left leg back to a shoulder width stance. Keep the weight more in the back leg.

Extend your right leg forward as you move your right arm backward. Place your right toe on the ground at a comfortable distance in front to maintain your balance.
Turn your torso to the right side and backward. Look at your right hand behind you. The left arm should remain in front at shoulder height. Hands should be in the "willow leaf palm" or "starfish" hand position - fingers spread wide, tensed, and pointing upwards. Relax - Soong!

Stay balanced. Return the right arm back to the front, place both hands together in a triangle mudra (hand sign), and look at both hands in front. Move your right leg back to a shoulder width stance. Keep the weight more in the back leg. Repeat 6 to 8 times on each side.
This variation is one of my favorites and I often add this to the ESB set or use this to replace ESB exercise 3. This variation requires considerable balance, gracefulness, and poise.
Basically, it is a spinal twisting movement, and students of Hatha yoga have "spinal twists" in standing, seating, and prone versions.

c) This movement can be done quite easily when walking. Turn your head from side to side and gaze backward. Allow you arms to swing naturally as you walk forward. Keep your torso facing forward; only turn your head from side to side and look backward.
d) This movement can be done while seated. Move slowly! Move gently.

e) Place your right hand behind your head. Keep your right elbow up. Gently hold your head.
Turn your head to the left and look backward. Exhale as you turn your head and look backward. Lift your right elbow up slightly as you inhale and as you move your head forward.
Inhale as you turn your head forward. Do 6 to 8 eight repetitions.
Reverse hands and to 6 to 8 eight repetitions looking to the right side with left elbow up.
Health Benefits
Exercises the neck muscles.
Exercises the eye muscles.
Balance and brain functions are improved by coordinated movements.
Stretching helps contribute to the relaxation of stiff and tense muscles.
A clear and peaceful mind reduces negative stress on the body.
Using both sides of the body (mirroring in a movement form) can have positive effects on the structural alignment of the body and enhance coordination.
Slow, deep and regular breathing brings extra oxygen into your blood.

Comments

Persons with neck ailments should be very careful when doing this movement. Turn very little!!
Move very slowly. Take your time, don't rush, be patient. Do not bend your head backward towards your back - this hyper extends the neck and puts stress on the vertebrate in the neck. Keep your head up straight, chin slightly down and just turn your head from side to side.
"Gently Shake the Heavenly Pillar means to crick and move the neck. Properly, the neck is cricked to the left and right sides along with a gazing procedure. The two shoulders are followed by the gaze when swaying.
The left and right sides are counted separately, with each side being performed twenty-four times, and collectively forty-eight times. This cricking of the neck, swaying of the shoulders, and gazing in accordance with the movements in effect remove the fire of the heart and eliminate any invasions or disturbances of
external malignant spirits.
Really turn the eyes to the side as you look down and backwards. Exercise the eyes!

Right fist is at the right side of your waist. Palm strike straight in front with the left hand. Make a fist with the left hand, turn the left wrist over and backfist strike with the left fist. Pull the left arm back to left side of your waist, left fist up at side. As left arm comes back, strike forward with a right palm strike. Make a fist with the right hand, turn the right wrist over and backfist strike with the right fist.
Pull the right arm back to the right side of your waist, right fist up at side. As the right arm comes back, strike forward with a left palm strike. Repeat! Repeat back and forth, alternating arms.
Inhale as you turn your wrist, exhale forcefully as your backfist and then palm strike. I like this variation the best while walking.

Health Benefits
Horse stances strengthen the thighs, back, and cardiovascular system.
Shoulders and wrists are exercised.
Balance and coordination are improved.
Angry and tense feelings are dispelled.
Eye muscles and face muscles are exercised.
Breathing is deep and frequent - additional oxygen is supplied to the blood.
In traditional Chinese medical theory this movement helps stimulate and revitalize the liver.
Emulation of the fighting spirit helps engender courage and toughness.

Comments
This movement (#5) can be done very slowly and one can imagine sending energy outwards,
or a powerful beam of chi-light from your hand. One of my teachers had us punch softly,
but asked us to imagine our energy blasting through the brick wall of the dojo. Or, this
movement can be one of really punching with some force with intense and angry eyes.

Some stand on one leg and do not bounce up and down. They sink the weight into the back leg, holding one knee raised high off the floor, Cheng Man-ch'ing says,
"The basic method for beginners is to take three to five minutes in the morning and evening and alternatively stand on one foot. Gradually increase the time and
little by little sink deeper. Pay attention to sinking the ch'i into the tan-t'ien and to the sole of the foot sticking to the ground. Do not use the least bit of force. Standing in the "post" position, use your middle and index fingers to steady yourself again a chair or table so as to provide stability and balance. After some practice, eliminate the middle and use only the index finger to support yourself. After time, you will develop greater stability and will be able to forego all support and naturally stand steadily. After this, Raise Hands or Play Guitar to continue your standing practice."
Cheng Man-ch'ing, Advanced T'ai-Chi Form Instructions, Wile 1985, p.24
Some do only two repetitions, very slowly. They circle their arms up and back down the center of the body until they are positioned alongside the hips. They visualize the Qi energy of body and the earth interacting in a positive manner through the Bubbling Springs (Yung Chuan) points on the soles of the feet.

Health Benefits
The calves and thighs are exercised.
Raising your heel up and down using the resistance of your bodyweight and/or additional weights will strengthen and enlarge the calf muscles.
In Chinese medical theory, bouncing in this manner stimulates the immune system and helps rid the body of many diseases.
The hips and lower back are exercised.
Stretching and lengthening the spine can align and strengthen the back.
The muscles in the feet and ankles are exercised and stretched.
The Achilles tendons are stretched.
Leg muscles are strengthened as more work is done on one leg.

I interpret this exercise as primarily waist training. Many Chinese exercises focus on bending, turning, twisting, swinging, or moving from the waist. Yoga and Pilates also use many exercises that strengthen the mid-section of the torso, one's Powerhouse, through exercises that involve bending or turning at the waist.

"Thus, exercising the waist area regularly will enable ch'i to circulate freely in the Tu Mo and will also stimulate the Shen Yu point. As a result, the kidneys will be full of energy. Since the kidneys store ching - the fundamental substance - it follows that when the kidneys have and abundant supply of energy, then ching ch'i, the essential energy of life, will also be richly available. And yuan ch'i, the primary vital energy, will be vigorous in the maintenance of health. For this reason, the traditional Chinese fitness exercises pay special attention to the training of the waist region."

Movement
Slowly bend forward from the hips as your hands move slowly down the outside of your legs. Both hands should remain touching your body during this entire exercise movement. Feel your body with your hands, and feel your hands with your body. Slowly exhale as you bend forward, and draw the abdomen inward.

Continue to move the hands down the sides of the legs as you bend forward. Bend your knees! Lower your head, relax your shoulders and back. Move both hands down until you reach your ankles. Hold for a few seconds in this low position.
Slowly move both of your hands up the back of the legs as you unbend and lift your head and back.
Keep the knees bent. Slowly trace the hands up the hamstrings and up over the glutes. Slowly inhale as you bring your hands from your ankles to your lower back.

Place the hands on the lower back. The back of the hands should touch the area in the lower back about where the kidneys are located. Massage the lower back by move the back of the hands in semi-circles.
Gently massage the area behind the kidneys. Stand up straight, but not rigidly. Lift the head. Relax the shoulders. Enjoy this gentle lower back massage for 30 seconds or more. Breathe freely. This massage movement is also know as "Rub the Court of the Kidneys."

Slowly and gently bend backwards, keeping your hands on your lower back. Look upwards and backwards as you bend backwards. Lift your chest upwards and back. Your head should bend back gently. Bend your back and neck only to the degree that you feel safe and comfortable. Hold for 20 seconds or more.
Keep the backs of your hands on your lower back. Breathe freely.

Slowly unwind forward as your hands move from your back, along your sides, and to the front of the hips.
Gently straighten the back and neck till you are standing up straight. Relax your shoulders. Smile. Enjoy a long, deep, and slow inhale.
Repeat this movement sequence 4 to 8 repetitions. Move slowly. Don't jerk. Relax.

Variations to the Movement
Some emphasize striving to bend forward while keeping the legs straight. Caution is advised for those with weak or out of condition muscles. This kind of "touch your toes" callisthenic can be harmful to the lower back and/or hamstrings.
Some teachers will emphasize the Meridian pathways that the fingers should follow as they move up and down the legs, or press on in the back. For example, the Kidney Meridian runs along the inside of both legs, the Gallbladder Meridian runs along the outside center of both legs, the Bladder Meridian runs along the back center of both legs, and the Stomach Meridian runs along the front center of both legs. Following these Meridian pathways with your fingers and hands stimulates and invigorates these specific organ systems.
Some do not massage the lower back in the middle of the movement.
Many emphasize lowering the torso until you can place your fingers under your toes. This is fine if you keep your knees bent sufficiently while in the forward bend. The movement then becomes more of a squat.
Some recommend keeping the feet together and the knees straight when bending down.
Some start the movement by drawing both hands up above the head and reaching towards the heavens, and then lowering the arms forward and then down as the torso bends forward and down.
This style is similar to the yoga movement in Uttanasana or at the start of the Sun Salutations, Surya Namaskar.

Health Benefits
Stretching and lengthening the muscles of the lower back.
Inversions bring more blood into the upper torso.
Works both the quadriceps and hamstrings.
Both hip flexors and abductors are challenged.
Massage increases circulation and feelings of pleasure to the lower back area.
Back bends strengthen both the abdominal and lower back muscles.
Stimulates various meridians in the body.

Counter-indications: Persons with uncontrolled high blood pressure problems should avoid moving  their head below their heart. Persons with lower back stiffness or pain should avoid bending forward or backward too deeply from the waist. Avoid bending forward with the knees locked in a straight position as this places undue stress on the lower back and hamstrings. Heavy persons should use caution when bending with arms extended out from the body - keep the arms close to the torso to decrease the leverage stresses. Make sure you are thoroughly warmed up before doing forward bends.
This movement "Touching the Toes and Bending Backwards" is very similar to the movements "Carrying the Moon" and "Nourishing Kidneys" 18 Lohan Hands Qigong.