Jingang Gong for Beginners: Learn One Part at a Time

Can I start with a video?

A clear video can show the sequence, but following it once does not confirm that you have understood every transition. Choose one teacher and version, and keep the matching written guide nearby. If an instruction remains unclear, ask about that specific step.

Start with the eight-part overview, then preparation: feet together, step out, raise the palms to the waist, and bring the hands in front of the abdomen. Part 1 continues from there. You do not need to follow the entire routine on your first day.

Watch feet, hands, then the whole movement

1. Feet: which foot moves, when the knees bend, and whether the feet come together before changing sides.
2. Hands: where the palms and fingers face, and when a palm becomes a fist.
3. Connection: which changes happen together, when the body turns, and where the movement finishes.

Left and right mean your own left and right. In a front-facing demonstration, the teacher’s left appears on your right. Check whether a video uses mirrored teaching before combining it with written instructions.

Keep breathing instructions separate from movement pauses

The illustrated preparation instructions say to breathe normally. A brief pause in an action does not mean holding your breath. The manual’s descriptions of effort do not give everyone the same percentage of maximum force.

Ask a concrete question: “When I turn the palms upright in Part 1, do my arms stay at shoulder height?” That is easier to answer than asking whether you should feel qi. See breathing and effort for the wording used in the materials.

Check three palm changes in Part 1

• Arms raised sideways: the arms reach shoulder height with palms down.
• Upright palms: the arms stay at shoulder height while the fingertips turn up and the palms face outward.
• Above the head: the palms first face up and the middle fingertips meet; the backs of the hands then come together before the upward reach.

If you remember only “raise the hands,” revisit the Part 1 guide. Learn one uncertain transition before adding another. Warmth, tingling, or a lack of special sensations cannot tell you whether this sequence is correct.

Prepare for the movement you are actually learning

Allow room for overhead reaches, hands moving behind the back, forward steps, turns, and bends. Check the floor, ceiling, and screen position using the home-practice checklist.

When bending the knees, keep their direction consistent with the toes rather than twisting them inward. Do not use pain, dizziness, or obvious discomfort as a reason to push through a lesson. NCCIH advises discussing suitability with a health professional when health conditions or pregnancy affect participation.