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Liangong in 18 Exercises (shi ba fa)

List of Movements

PART ONE

1.  Turn Head      

2.  Draw a Bow on Both Sides

3.  Stretch Arms

4.  Expand Chest

5.  Spread Wings for Flight

6.  Raise Single Iron Arm

7.  Support the Sky with Both Hands

8.  Turn Trunk and Push Palm

9.  Circle Pelvis and Arms Akimbo

10. Stretch Arms and Bend Trunk 

11. Take a Bow Step and Thrust Palm

12. Press Palms on Feet

13. Circle Knees

14. Make Reverse Bow Step and Turn Trunk

15. Bow, Squat and Stretch Legs

16. Keep One Palm on Knee and Hold up the Other

17. Hold Knee in Front of Chest

18. Stroll Through the Impregnable Pass with Firm Strides        

PART TWO

1.   Sit Astride and Push Palms      

2.  Push Palm in Seated Step

3.  Limber Up from Top to Bottom

4.  Turn Trunk and Head

5.  Pedal Right and Left

6.  Kick Shuttlecock on all Sides

7.  Push Palms in Four Directions

8.  Draw a Bow

9.  Stretch Arms and Turn Wrists

10. Stretch Arms Forward and Backward

11. Thrust Fists While Sitting Astride

12. Relax Arms and Turn Trunk

13. Rub Face and Knead Acupuncture Points

14. Massage Chest and Abdomen

15. Comb Hair and Turn Trunk

16. Hold up Palm and Lift Knee

17. Turn and Bend Trunk

18. Stretch Arms and Expand Chest                                        

PART THREE

1.  Breathe Naturally

2.  Breathe and Exercise the Chi

3.  Breathe and Spread Wings

4.  Squat and Exhale

5.  Massage and Manage the Chi

6.  Massage the Face and Warm the Chi

7.  Massage the Neck and Clear The Breath and Chi

8.  Massage the Back of your Neck and Circulate Chi

9.  Pat the Chest, Relax the Chi

10. Raise Arms, Expand the Chi

11. Open Chest, Breathe Easy

12. Look at Palm, Preparation Breath

13. Flow the Chi Thoroughly

14. Turn Waist, Relax the Chi

15. Bend the Body Backwards & Forwards, Nourish the Chi

16. Reverse Bow Stance, Strengthen the Chi

17. Exercise and Enhance the Chi

18. Step and Balance the Chi