Introduction to Xiao Zhou Tian (小周天) – The Small Heavenly Cycle

The Xiao Zhou Tian is part of Daoist Internal Alchemy, or Nei Dan. It was the Daoists who originated, refined, and propagated this practice which, in time, spread to various methods of Qi Gong and to the internal martial arts of Taiji Quan, Xingyi Quan, and Bagua Zhang. To varying degrees, it is also practiced within Shaolin Gong Fu, Chang Quan, Baji Quan, and many other styles. Xiao Zhou Tian has been translated into English as Small Heavenly Orbit, Small Heavenly Circle, or Microcosmic Orbit. I preferto use Small Heavenly Cycle.

The goal of practicing Xiao Zhou Tian is to open the Ren and Du Meridians in order to realize the flow of Breath/Qi between these two channels. For reference,there are countless diagrams of the Ren Mai and Du Mai channels available on the Internet.

The Ren Mai and Du Mai

In Daoist Nei Dan, the Ren Mai descends from the Cheng Jiang point at the center of the lower lip, down the middle of the body, ending at the Huiyin Point. This meridian is associated with Yin Energy. The Du Mai begins in the Huiyin, ascends along the back, over the head, and ends just below the lower lip. This meridian is associated with Yang Energy.

Building the Magpie Bridge – Da Que Qiao

The position of the tongue is crucial in connecting the Ren and Du Meridians. Traditionally this is called Da Que Qiao or Building the Magpie Bridge. It seems that every school offers certain instructions regarding the position of the tongue.These can vary from touching the upper palate near the gumline, to curling the tongue to the upper palate. While the position of the tongue is important, this action should not be forceful. You can achieve this naturally by bringing your teeth together and gently closing your lips. By doing so, the tongue will lie flat and rest in the proper position on the palate. The Magpie Bridge must be maintained throughout your practice session as it aids with concentration and stimulates the flow of saliva.

Lifting the Huiyin – Xia Que Qiao

Some schools advocate closing and lifting the anal sphincter when inhaling and relaxing it when exhaling. I have been told that the focus should be on gently lifting the Huiyin, or perineum. Learning to do this properly will require a lot of practice. Avoid being forceful as this creates tension that will detract from your practice and hinder the sinking of the Qi to the Dan Tien. The action of lifting the Huiyin is traditionally called Xia Que Qiao or Lower Magpie Bridge.

Note: Before you begin to practice breathing you should be able to naturally perform the Da Que Qiao and Xia Que Qiao. Don’t rush ahead as you will only impede your progress.

A Basic Practice Guide

Before starting your breathing practice, regulate your posture by lifting the head top and relaxing your shoulders. Make sure that the shoulders don’t rise during your breathing. This practice can be conducted while standing, sitting on a chair, or sitting cross-legged on the floor. I prefer standing practice.

Begin by performing 3 breath cycles (one breath in and one breath out is a cycle), and be sure to keep your breathing smooth, soft, and even.

After exhaling on the third breath cycle, concentrate on the perinium point, the Huiyin, and imagine the breath/Qi rising up the center of the back, over the Bai Hui point at the top of the head, to the Cheng Jiang point on the lower lip.

As you exhale, imagine the breath/Qi descending from the Cheng Jiang point at the center of the lower lip, down the center of the body to the Huiyin point.

To make headway in your practice it is advisable that at least 30 minutes be spent on Xiao Zhou Tian. If you find this too difficult, start with 10 minutes of practice and build up from there. Choose a time of the day when you are not rushed and practice every day without missing a session.

What to avoid:

Do not practice for at least an hour after a meal.
Do not practice if the weather is stormy.
Do not practice if you are in a restless state or experiencing anger or sadness.

Women should not practice while menstruating.
Pregnant women should avoid practicing Xiao Zhou Tian.

It is advisable to wait 12 hours after intercourse before practicing.