The separation of internal qi movement (內氣運行) from the external muscular movement (外形肌動)
1. Understanding the Principle
At the early stage of internal practice, when you move or breathe into the dantian, the abdominal wall moves noticeably because the muscles are still involved in gathering and pushing qi.
At a higher stage, the goal is to release the abdominal muscles so that the qi can move independently — the inner energy circulates while the outer form remains calm.
This is called:
「以意領氣，不以力推氣。」Use intention to lead the qi, not force to push it.
When the separation becomes natural:
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The belly looks still but feels alive inside.
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The qi moves like water within stillness.
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The dantian acts like a silent rotating sphere that drives all internal motion.
2. The Internal Mechanics
Inside the abdomen, three main forces interact:
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Qi pressure — subtle expansion and contraction of internal energy.
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Elastic fascia tension — soft-tissue elasticity that transmits energy through the body.
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Intentional dantian rotation — a circular or spiral internal motion led by mind intent.
If the abdominal wall is tense, these forces are blocked. When released but alive, the qi moves freely under the surface, transmitting through fascia to the limbs — like an undercurrent moving beneath calm water.
3. Step-by-Step Practice
Stage 1: Establish Relaxed Breath and Structure
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Stand in wuji posture with shoulders, hips, and abdomen relaxed.
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Breathe naturally into the lower abdomen but without pushing the belly outward.
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Feel the weight sink to Yongquan (湧泉) and qi gather softly in the dantian.
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Keep the abdomen soft and buoyant — not collapsed.The idea is that the belly is quiet, but qi inside is breathing.
Stand in wuji posture with shoulders, hips, and abdomen relaxed.
Breathe naturally into the lower abdomen but without pushing the belly outward.
Feel the weight sink to Yongquan (湧泉) and qi gather softly in the dantian.
Stage 2: Develop Internal Awareness
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Place your awareness lightly inside the abdomen, not on the muscles.
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Imagine a sphere of gentle light or warm water about 2–3 inches below the navel.
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As you breathe, feel it expand on inhale, condense on exhale — with minimal muscular motion.
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Over time, you may feel internal warmth, pulsing, or rotation — the qi beginning to move on its own.
Place your awareness lightly inside the abdomen, not on the muscles.
Imagine a sphere of gentle light or warm water about 2–3 inches below the navel.
As you breathe, feel it expand on inhale, condense on exhale — with minimal muscular motion.
Over time, you may feel internal warmth, pulsing, or rotation — the qi beginning to move on its own.
Stage 3: Gentle Dantian Rotation
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When the internal sphere becomes clear, use intent to let it rotate slowly.
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Keep the outer belly still — the movement is entirely internal.
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If muscles tighten, stop and return to stillness.
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Gradually, you will feel internal spirals connecting through the fascia toward the limbs.
When the internal sphere becomes clear, use intent to let it rotate slowly.
Keep the outer belly still — the movement is entirely internal.
If muscles tighten, stop and return to stillness.
Gradually, you will feel internal spirals connecting through the fascia toward the limbs.
Stage 4: Connect to the Hands
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Let the internal movement extend from the dantian through the legs and spine to the hands.
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Keep the abdomen quiet — transmission occurs through internal elasticity, not muscular push.
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In forms or push hands, issue energy while the abdomen remains soft; the power should still reach the fingertips.
Let the internal movement extend from the dantian through the legs and spine to the hands.
Keep the abdomen quiet — transmission occurs through internal elasticity, not muscular push.
In forms or push hands, issue energy while the abdomen remains soft; the power should still reach the fingertips.
4. Training Cautions
| Avoid | Do |
|---|---|
| Forcing abdominal contraction | Keep the belly soft and natural |
| Visualizing strong “pressure” | Use gentle, steady awareness |
| Seeking fast sensations | Let the feeling arise gradually |
| Losing connection to grounding | Always sink qi through Yongquan |
If qi feels stuck in the chest or head, stop and rest. Allow it to settle back to the dantian before continuing.
5. Classical References
「丹田氣足，百脈皆通。氣行於內，形靜而勁生。」When the dantian is full, all meridians open. Qi moves within; though the form is still, power is born.
「氣由脊骨起，貫於四梢。」Qi rises from the spine and penetrates to the extremities.
When the internal qi wave forms, it can transmit through the body’s elastic fascia network without visible movement — this is the essence of internal issuing.
6. Summary
| Stage | Goal | Sensation |
|---|---|---|
| 1 | Relax the belly, sink qi | Warmth and quietness |
| 2 | Inner movement, outer stillness | Subtle internal expansion/contraction |
| 3 | Dantian rotation | Flowing or spiraling current |
| 4 | Transmission to limbs | Power without visible effort |