Heaven, Human, and Earth are basic elements of the philosophy of life of Vietnamese Ancestors.

Human is a bridge of Heaven and Earth.

Earth is the supporter of the Human physical life.

Heaven is a spacious spirit of human.

Human cannot be whole without the connections of Heaven and Earth.

The sun shines through the branches, radiating its light over a peaceful landscape. The birds are chirping and the flowers are blooming with beautiful colors. The clouds gently float on the wind, adding more touches to the clear blue sky. What an incredible sight Creation has brought to humanity. Have you ever experienced such a gift?

"Back to Nature and Breathing" is a handbook bearing my dream. It is a simple dream with a simple method; humans will escape the pain of illness, live without depression, and be truly happy every moment of their lives.....read more

Author: Nhu Nguyen     

12 Hard Hand Qigong

 (Including 12 poses)

Hard Hand Qigong is a training exercise to create the strength of the body, similar to lifting weights but without actually using weights. In this qigong, the practitioner uses his arm to manipulate a kind of spiral (torsion) motion to twist the two tendons of the arm muscles to the maximum. The tendons are connected to each other in the joints, so when the tendons are mobilized, the blood and vesicles will reach the ends of the bones more to recreate mucus in the joints.

This is a Yang Qi Gong, creating the strong and firm tendons. Because it is Yang Qi Gong, training will generate a lot of heat in the body. When the training is completed, practitioner should do the “Collect Chi through the Dantien” (Inhale with nose; lean backward, stretch arms upward along the both side of the body above the head, eyes look up to the tips of the fingers touching each other. Exhale with mouth and pronounce a long “a”; at the same time, apply the maximum power to the arms, the body and push hands along closely the body from head down to the belly).

This exercise has the following effects:

  • Create a tough and healthy body.
  • Increases the ability to transform fat tissues into energy for the body through exercise.
  • Do not have side-effect on the spine like weight training.
  • Increases body endurance.

The First Principle of Hard Hand Qigong:

Yin Yang, Tendon Twisting.

  • Stand barefoot to touch the ground or grass to balance the bioelectricity of the body.
  • Inhale with the nose, while lowering the buttocks from 1 'to 2' '(movement is like sitting down).
  • Exhale with the nose, pronounce “OM” in the throat, and stand upright and coordinate with hand movements. Force the arm and twist as much as possible. The arms, shoulders, middle and lower Dantien will be hardened in these movements.
  • The left hand (negative) will rotate clockwise (negative direction), the right hand (positive) will rotate clockwise (positive direction). When the twisting was complete, the arms returned to their preparation positions, not moving past this position.
  • Each move according to the students’ ability. 50 times is the maximum number of moves.



  • Hard Hand Qigong uses a lot movement related to the legs and knees, so be careful not to increase the number of times too quickly because it might damage the knee. It is possible to only set the hand posture and don’t do the squat down and stand up.
  • For people with existing leg or knee pain, they can sit in a chair and only practice the hand position.
  • After the exercise, you can stand or sit still in a chair, bare feet touching the ground or grass, hands placed on the navel, close your eyes and follow a breath for a moment to regulate and bring Chi to the Lower Dantien.
  • If you have time, do all 12 movements; if you do not have time, take advantage of a few minutes of free time during the day to do one or two exercises that will work well for your health.