Delight in the meadow (Tian Yuan Xiao Yao gong)

— A Qigong Method for Treating Depression
By He Deguang / American TCM Association 

Keywords: Qigong, Medical Qigong, Depression, Delight in the meadow (Tian Yuan Xiao Yao gong) 

Abstract:
“Delight in the meadow (Tian Yuan Xiao Yao gong) ” is a Qigong method developed by the author in 2011 while participating in a depression research project at Massachusetts General Hospital, affiliated with Harvard Medical School. Although “depression” is a term from Western medicine, its clinical manifestations significantly overlap with the traditional Chinese medicine (TCM) concept of “Yu Zheng” (constraint syndrome), sharing many similarities.

While numerous Qigong methods have been passed down through generations, none were specifically designed to manage depression. Although it would have been convenient to select an existing technique for research comparison, to optimize therapeutic effectiveness, it was necessary to create a targeted approach.

Drawing upon classical TCM literature and referencing the symptomatic framework of Western medicine for depression, the author created a ten-movement dynamic Qigong sequence based on Zang-Fu pattern differentiation. This method, known as “Delight in the meadow (Tian Yuan Xiao Yao gong) ” was applied in clinical research on Qigong therapy for depression with favorable results.

A. Introduction to the Practice

I . Opening the Door to Joy

Starting Posture: Both hands move forward from the sides of the body and are placed in front of the lower abdomen level with the navel. Palms face downward, arms are naturally bent, shoulders relaxed, and armpits slightly open.

1. Movement:
   (1) Step forward with the left foot, and shift the body weight forward; the left knee bends into an archer’s stance while both hands push forward and upward to chest level, palms facing forward.
   (2) Shift the weight back, bringing the left foot back to standing upright. At the same time, the arms separate outward, then move downward and inward, returning to the front of the lower abdomen, palms gradually turning downward.
   (The movement is mirrored on the right side.)
2. Imagery: As if opening a door with both hands, letting fresh air flow toward you.
3. Breathing: Inhale during movement (1), exhale during movement (2).

II. Sunshine Everywhere

Starting Posture: Step to the left with the left foot, bending the knees slightly into a high horse stance. Both arms open to the sides with palms facing forward.

1. Movement:
   (1) Slowly raise both arms upward from the sides to the height of the head, while gently straightening the knees.
   (2) Bring the hands inward to the front of the lower abdomen, turning the palms upward. Then, open the arms outward again to the sides, palms facing forward, and gently bend the knees.
   This movement can be repeated. To end, bring the left foot back and stand naturally with arms relaxed at the sides.
2. Imagery: Soft sunlight shines from the front above, warming the entire body.
3. Breathing: Inhale during movement (1), exhale during movement (2).

III. Drawing the Bow

Starting Posture: Raise both hands in loose fists from below to chest height, with fists level with the shoulders and palms facing inward. Arms form an arc shape, with relaxed shoulders and lowered elbows.

1. Movement:
   (1) Take a large step forward to the left front with the left foot, shifting weight forward into an archer’s stance. Pull the right fist back to the maximum extent, and extend the left fist forward, arms straight, forming a bow-drawing posture with the shoulders still square/facing forward.
   (2) Shift the weight back, return the left foot, and bring both fists back to the chest. Release the fists and allow the arms to drop naturally at the sides.
   (Repeat on the opposite side.)
2. Imagery: Forcefully draw open a curved bow with both hands.
3. Breathing: Inhale during movement (1), exhale during movement (2).

IV. Paddling Forward

Starting Posture: Make loose fists; raise the left fist to the left front at head height, and the right fist to the front of the left shoulder, both fists angled toward the left front as if holding a paddle or long pole.

1. Movement:
   (1) Slightly bend the right knee, shifting weight onto the right foot. Extend the left foot forward, with the knee straight. The toe lightly touches the ground but weight stays on the right leg.
   (2) Move both fists in an arc downward and backward, as if paddling or pushing a boat with a pole, until the right arm is fully extended. Draw the left foot back and stand with the feet together.
   (Repeat on the opposite side.)
2. Imagery: Paddling a boat with both hands.
3. Breathing: Inhale during movement (1), exhale during movement (2).

V. Planting Rice Seedlings

Starting Posture: Stand naturally with palms facing each other, as if holding a bundle, and raise the hands to shoulder height on the right still holding the bundle.

1. Movement:
   (1) Step out to the left with the left foot in a wide stance.
   (2) Bend forward at the waist, keeping both legs straight. Press both hands downward in an arc from the right to the lower left as if inserting seedlings into the soil, then raise them again to shoulder height while straightening the body. Draw the right foot in next to the left.
   (Repeat on the opposite side.)
2. Imagery: Holding rice seedlings and planting them into the field.
3. Breathing: Inhale while lowering, exhale while lifting.

VI. Riding and Spear-Wielding

Starting Posture: Clench both fists and raise them toward the upper right front. The right fist is at head height, the left fist is in front of the right shoulder, with both fists angled as if holding a long spear angled down to the left.

1. Movement:
   (1) Lift the left leg high and step left into a horse stance. Cross both arms in front of the chest—right arm above, left arm below—while maintaining the spear-holding posture.
   (2) Shift the weight to the left side, bring the right foot back to standing, and switch hand positions—left fist rises to the upper left front at head level, right fist comes in front of the left shoulder.
   (Repeat on the back and forth.)
2. Imagery: Riding on horseback while wielding a long spear.
3. Breathing: Inhale during movement (1), exhale during movement (2).

VII. Casting the Net for Fish

Starting Posture: The hands start at the right side of the body at hip height. The right palm faces down beside the right hip, and the left palm faces up in front of the right hip.

1. Movement:
   (1) Step diagonally forward with the left foot, shifting the weight forward and bending the left knee into an archer’s stance. Both hands swing in a forward-left arc as if casting a fishing net.
   (2) Shift the weight back, return the left foot, and continue the arm movement in a backward-left arc. Left palm ends up outside the left hip, right palm in front of the left hip, with palms rotated (left palm facing down, right palm facing up).
   (Repeat on the opposite side.)
2. Imagery: Casting a wide fishing net with both hands.
3. Breathing: Inhale during movement (1), exhale during movement (2).

VIII. Lifting the Stone Overhead

Starting Posture: Both palms face upward in front of the lower abdomen, as if holding a large stone.

1. Movement:
   (1) Step diagonally forward with the left foot, shifting weight forward. Raise the right leg until the thigh is parallel to the ground. Raise both hands palm upward in front of the forehead; at the highest point, rotate the wrists so the fingers turn from pointing forward to backward, with palms still facing upward.
   (2) Step back with the right foot toward the rear-right, shifting weight to the right. Bring the left foot back to stand with both feet together, while the hands separate and lower to the sides.
   (Repeat on the opposite side.)
2. Imagery: Lifting a heavy stone overhead with both hands.
3. Breathing: Inhale during movement (1), exhale during movement (2).

IX. Parting Clouds to Gaze at the Moon

Starting Posture: Place both palms facing down beside the body on the right side at right hip height.

1. Movement:
   (1) Step diagonally forward with the left foot,  and slightly bend the left knee into an archer’s stance. Sweep both arms together from the right rear to the upper-left front in an arc, turning palms forward. The gaze first follows the hands to the left, then turns to look right.
   (2) Shift the weight back, return the left foot, and sweep both arms down and backward in an arc to the left rear, palms facing down at left hip height.
   (Repeat on the opposite side.)
2. Imagery: Sweeping away clouds with the hands, and turning back to view the moon.
3. Breathing: Inhale during movement (1), exhale during movement (2).

X. Blossoming Flowers

Starting Posture: Step to the left with the left foot, knees slightly bent in a high horse stance.

1. Movement:
   (1) With palms facing forward at the sides of the body, slowly raise the arms to head height. Turn the palms upward and bring the hands together with inner wrists facing and fingers spread upward like petals or as if holding a pot facing upwards. At the same time, gently straighten the knees.
   (2) Slightly bend the knees again. Maintain the flower-like hand shape and lower the hands from the chest to the lower abdomen, then open both arms outward to the sides with palms still facing forward.
   This movement can be repeated. To finish, bring the left foot back and stand naturally.
2. Imagery: A flower blossoming gently, bringing joy and serenity to the heart.
3. Breathing: Inhale during movement (1), exhale during movement (2).

B. Theoretical Foundation of the Practice

According to the American Psychiatric Association (APA)【1】, depression (specifically Major Depressive Disorder) is a common and serious medical illness that negatively affects how individuals feel, think, and act. It can lead to various psychological and physiological problems, impairing one’s ability to function normally in daily life and work.

Common symptoms include【2】:

• Feelings of sadness, emptiness, hopelessness, and frequent crying
• Anxiety, irritability, restlessness, overreaction to trivial matters
• Loss of interest in everyday activities
• Sleep disturbances (insomnia or hypersomnia)
• Fatigue and slowed physical movement
• Appetite and weight changes (loss or excessive gain)
• Physical discomfort (e.g., back pain, headaches)
• Feelings of worthlessness, guilt, and self-blame
• Difficulty concentrating or memory impairment
• Unexplained physical problems such as headaches or back pain
• Suicidal thoughts or behaviors

TCM Organ Correspondence:

In Traditional Chinese Medicine (TCM), the symptoms of depression can be understood in terms of dysfunction of the Zang-Fu organs:

• The Liver governs the smooth flow of Qi; irritability is a common sign of its dysfunction (e.g., sudden anger).
• The Heart governs the Shen (spirit); disturbance results in insomnia and mental unrest.
• The Spleen governs transformation and transportation; deficiency leads to appetite and weight irregularities.
• The Lung governs sorrow and grief; symptoms like crying and sadness suggest unregulated Lung Qi.
• The Kidney stores essence and governs willpower; when Kidney Qi is deficient, one may lose interest in external affairs.

These manifestations reflect an overall Qi deficiency and dysfunction of the internal organs. Qigong regulates and supplements Qi, tonifies the Zang-Fu organs, and serves as an effective therapeutic method.

The ten dynamic movements of the “Delight in the meadow (Tian Yuan Xiao Yao Gong) ” were specifically designed, with each movement targeting and nourishing a particular Zang organ. Through the integrated tonification of all five Zang organs, this practice aims to correct deficiency syndromes and alleviate symptoms.

  C. Clinical Applications

1. Depression
   This Qigong system was specifically designed for the treatment of depression. Clinical research has confirmed its therapeutic efficacy, making it a preferred Qigong method for managing depressive disorders.
2. Other Emotional Disorders
   Since depression belongs to the category of emotional disorders in TCM, this practice—which harmonizes Qi and blood and regulates the emotions—has also proven effective in alleviating symptoms such as anxiety, insomnia, grief, and irritability.
3. Pattern-Based Prescription of Movements
   According to the TCM principle of pattern differentiation and treatment, specific exercises from this system can be selectively practiced based on the individual’s constitutional and syndrome differentiation. This targeted approach enhances therapeutic outcomes.
4. Disease Prevention and Health Maintenance
   As the ancient saying goes, “When righteous Qi resides within, pathogenic factors cannot invade.” This practice strengthens the body’s righteous Qi, nourishes the five Zang organs, promotes meridian circulation, calms the mind and spirit, boosts overall vitality, delays aging, and supports recovery during the rehabilitation phase of chronic diseases by enhancing the body’s self-healing capacity.

D. Clinical Study Outcomes

Massachusetts General Hospital conducted a small-scale clinical study using Delight in the meadow (Tian Yuan Xiao Yao Gong) to explore the feasibility and effectiveness of Qigong interventions for treating Major Depressive Disorder (MDD) among Chinese American patients at a community health center.

Participants in the study received group instruction in this Qigong practice twice per week for 12 weeks, and were encouraged to continue practicing at home. Clinical assessments and standardized evaluation scales were administered before and after the intervention period. The results demonstrated significant improvement in depressive symptoms.

Study Conclusion:
Qigong intervention in a clinical setting is both feasible and effective for treating patients with Major Depressive Disorder. The findings support the value of further large-scale research to validate these results.

Author Biography

De-Guang He graduated from Anhui University of Traditional Chinese Medicine and the China Academy of Chinese Medical Sciences, earning his Bachelor’s degree in Medicine and Master’s degrees in Acupuncture and Medical Qigong. With over 40 years of experience in clinical practice, teaching, and research across Beijing (China), Tokyo (Japan), and the Boston area (USA), he currently resides in Boston.