Medicine Ball Exercises

Martial Arts, physical culture, and Qigong enthusiasts can benefit from using a medicine ball when doing exercises.  There are many routines developed by Taijiquan and Qigong masters using a medicine ball.   Qigong Ball exercisers can get into a calm mode, mellow their mood, and go with the Flow. 

Medicine Ball Training and Exercises: Bibliography, Links, Resources .  Prepared by Mike Garofalo.  A general introduction to the use of medicine balls in exercise programs. 

I developed my own medicine ball routine called: Magic Pearl Qigong. 

Magic Pearl Qigong, Part I, Movements 1-8 .   Instructions, Bibliography, Links, Handouts, Resources, Mythological Associations, Lore.  Prepared by Mike Garofalo. 

The Magic Pearl Qigong can be a very vigorous physical culture routine if you increase the weight of the ball, lower the stances, and increase the number of repetitions of each movement.  Serious Qigong Ball enthusiasts use a very light wooden ball, move slowly, stay relaxed, sink, play.

In addition, upper body strength and athletic fitness is also be improved by practicing longer Taijiquan Forms using weapons like the saber, sword, cane, and staff.

Tai Chi Ball Qigong: for Health and Martial Arts.  By Yang Jwing-Ming and David Grantham.  Wolfeboro, New Hampshire, YMAA Publication Center, 2010.  Index, glossary, bibliography, appendices, 301 pages.  ISBN: 1594391998.  The best book on the subject.  Linked to the two instructional DVDs listed below.  VSCL.

Taji Ball Qigong Course.   By Yang, Jwing-Ming, Ph.D.  Courses 1 and 2.  YMAA Publication Center, 2006.  180 minutes.  1 DVD, NTSC.  Directed by Yang Jwing-Ming and David Silver.   ASIN:B000EHT3DY.   VSCL. 

    "Deepen Your Tai Chi Training with Taiji Ball Qigong. Taiji Ball training is common practice in both external and internal martial arts in China. It can strengthen the torso, condition the muscles, and increase physical power by using the mind to lead the Qi. In Taijiquan (Tai Chi Chuan), Taiji Ball Qigong training was once a major training tool to enhance Pushing Hands ability. However, due to its secrecy, fewer and fewer people have learned it. Today the art of Taiji Ball training is almost unknown. In Course 1, Dr. Yang, Jwing-Ming teaches fundamental Taiji Ball breathing techniques, and 16 basic patterns of stationary and moving Taiji Ball Circling, both Vertical and Horizontal. Breathing patterns demonstrated: Wuji breathing Yongquan breathing Laogong breathing Four Gates breathing Taiji Grand Circulation breathing Course 2 focuses on 16 basic patterns of stationary and moving Taiji Ball Rotating, both Vertical and Horizontal. Dr. Yang offers detailed instruction as students demonstrate in the classroom, accompanied by an easy-to-follow demonstration of each pattern shown in a lush outdoor setting, with beautiful classical Chinese music. Regular Qigong practice accelerates the health benefits of Taiji. You'll enjoy reduced stress, a stronger immune system, and a deeper awareness of breath and body coordination. This authoritative guide can be used with any style of Taijiquan, and it is a great way for anyone to energize the body, raise the spirit, and deepen your understanding of Qigong and Taiji. DVD features: Over 100 Chapter Markers . Narration: English and French. Multi-Language Menus and Subtitles: English, French, Spanish, Portuguese, Polish. Over 1 hour of additional DVD-only content. Hidden DVD-Outtakes bloopers Segment. Interactive YMAA Product catalog with Previews of All Other YMAA Video Titles."   

 

       

Taji Ball Qigong Course.   By Dr. Yang, Jwing-Ming.  Courses 3 and 4.  YMAA Publication Center, 2007.  200 minutes.  1 DVD, NTSC.   ASIN:B000NVRONM.   Featuring: Dr. Yang Jwing-Ming, Ramel Rones, Aaron Damus, Kathy Yang, Ben Warner and Richard Krupp.  Directed by David Silver.  MGC.  "Deepen Your Taiji with Taiji Ball Qigong. Taiji Ball training can strengthen the torso, condition the muscles, and teach the practitioner to use the mind to lead the Qi. In Taijiquan, Taiji Ball training was once a major training tool to enhance Pushing Hands ability, but it is rarely taught in modern times. This multi-language DVD by Dr. Yang, Jwing-Ming contains two complete video courses, and builds upon the foundation taught in the Taiji Ball Qigong Courses 1 & 2 DVD. Dr. Yang offers you detailed instruction as you follow along with a YMAA class lesson. In Course 3, Dr Yang teaches 16 patterns of Taiji Ball Wrap-Coiling, both Vertical and Horizontal. Course 4 focuses on solo and partner applications, which help to develop coiling and neutralizing taiji skills. You will learn several Self-practice exercises: Flying Dragon Plays with the Ball. Taiji Ball Along the Edge. and 2-person Taiji Ball partner drills. DVD SPECIAL FEATURES: Over 100 Scene Selections. Narration: English. Multi-Language Menus and Subtitles: English, French, Spanish, Portuguese, Polish. Interactive YMAA Product catalog with Previews of All Other YMAA Video Titles."   VSCL.