"Regulating the Body: Regulating the body is adjusting your body until it is relaxed, centered, balanced, and rooted. For example, when you practice a pushing movement, the muscles should be relaxed to such a deep level that you can feel your arms relax all the way to the skin. In addition, your movements must be coordinated with the movement of your torso. This enables your whole body to move smoothly and continuously as a unit and allows you to find your balance. In every movement, your body must be upright (i.e., the head suspended) and rooted, and your pushing arm must also be rooted. For example, in a pushing movement your elbow must be sunk and your shoulder dropped. This allows you to find the root of the push, and makes it possible for your Yi (mind) to strongly lead your Qi (energy). Regulating the body is the most important and basic process in any Qigong practice. [When you have reached a level where you feel comfortable and natural and your body is relaxed, centered, rooted and balanced, then the Qi circulation in your body will not be stagnant.]
"Regulating the Breathing: If you breathe correctly, your mind will be able to lead the Qi effortlessly. There are two common ways of breathing in Qigong: “Normal Abdominal Breathing” and “Reverse Abdominal Breathing.” Normal Abdominal Breathing is commonly used to lead the Qi to circulate in the primary Qi channels. This helps you to relax both physically and mentally. However, if you wish to lead the Qi to the surface of your skin and to the bone marrow, you would normally use Reverse Abdominal Breathing. It is more aggressive, and it therefore emphasized generally by martial Qigong practitioners. It is important to coordinate your breathing with the movements of your anus and Huiyin cavity.
"Regulating the Mind: In regulating the mind, you first learn how to bring your mind and attention into your body. This is necessary for feeling the Qi circulation. The first step is learning how to control your emotional mind so that it is calm and peaceful and you can concentrate. Then you can use your Yi (mind) to lead your Qi (energy). Once you have learned to use your Yi to lead your Qi effectively, then you can start working toward several goals in regulating your Qi.
"Regulating the Qi: First, you want to make the Qi circulate smoothly and strongly in your body. Second, you want to build up the Qi to a higher level to strengthen your body. Third, you want to lead the Qi to the skin and also to the marrow. This will keep the skin fresh and young, and keep the blood factory (the marrow) functioning fully. Finally, you want to lead the Qi to your head to nourish your brain. It is the center of your whole being, and your health will have a firm root only if your brain is functioning well. If your brain is healthy, you can raise your spirit of vitality, which is the main key to the secret of longevity.
"In order to reach these goals, you must first learn how to circulate the Qi in your body without any stagnation. This is possible when all of your concentration is on the Qi circulation, and there is no physical stiffness to make the Qi circulation stagnate. In time, it will feel like your physical body disappears and becomes transparent.
"Regulating the Spirit: Once you reach the stage of “transparency,” you will be able to clearly feel the state of your body’s Yin and Yang, and adjust them until you reach the state of Wuji (no extremity).
"Through the regulation of your body, breathing, mind, Qi, and spirit, eventually you will reach a stage where you are “regulating without regulating" and your Qigong practice will become effective. *
* Dr. Yang, Jwing-Ming, The Essence of Taiji Qigong