The secret 24 Yin and Yang Neigong: complete detailed course

(14 customer reviews)



Tai Chi was made famous by Yang Lu Chan who was known as ‘Invincible Yang’ because of his formidable fighting prowess throughout ancient China.

He defeated the elite fighters and martial artists of his day and so became recruited to teach the Manchu Royal family as well as their palace bodyguards.

Most Tai Chi teachers nowadays in the East and the West are no longer interested or able to teach Tai Chi as the high level practical martial art it once was. Many of the critical training methods were kept secret and often taught only to family members as the art was passed onto successive generations.

Cheng Tin Hung, the fighting Tai Chi master called ‘Tai Chi Bodyguard’ in Hong Kong was one of those inside the door disciples lucky enough to learn not only the Sanshou self defence syllabus of fighting Tai Chi, but also Internal Strength training, called Tai Chi Neigong (internal work).

Cheng Tin Hung’s students were known as the leading Tai Chi fighters in Asia, achieving a record within Hong Kong’s full contact fighting scene of 31 wins out of 32 matches, losing only once. In international full contact championships his students were usually crowned champion. He himself had in his first championship defeated the legendary Taiwanese national champion and head martial arts tutor to the military, Yu Man Tong, despite being 20 pounds lighter.

Cheng Tin Hung always attributed much of their fighting abilities to the Internal Strength training practice. For those interested in Tai Chi as a fighting martial art for self defence he considered it essential training.

He himself had learned the internal strength (Neigong) from both Qi Min Xuan, who’s lineage came from Wu Quan Yu, as well as his uncle Cheng Wing Kwong, who was one of Wu Chien Chuan’s three formal disciples.

In his early years of training Qi Min Xuan required him to practice Internal Strength for 2-3 hours, a highly advanced level of practice.

Taoist origins and ideas within the practice

Internal strength (Neigong) was developed by the Taoist recluses who studied nature and the processes within it. Among their objectives was to enhance states of consciousness, and to make the body extremely healthy, full of energy and vitality.

The exercises they developed were based on their observations of different animals and their movements, taking each ones speciality and adapting it so that it became an effective training exercise for humans.

There are several general themes we can observe when studying the Neigong exercises and how they work.

  1. Breathing patterns are trained throughout all the exercises, so that our body becomes conditioned to breath deeply, so that the diaphragm expands downwards, making us calm and tranquil and so that more oxygen is taken into the body. The internal organs also receive a massaging effect, which increases their health and functioning. The Taoists liked to encourage the flow of activity though all the internal organs.
  2. Strengthening of bones, muscles and sinews (fascia, tendons and ligaments). Many of the exercises target specific parts of the body in a systematic way, building a very high level of highly coordinated strength. Many of the movements also strengthen fascial trains that are considered to align with the meridians used in acupuncture and Chinese Medicine.
  3. Stimulating the hormonal system via posture development and the stimulation of the various glands and organs that contribute to a healthy, balanced hormonal system. The nervous system is also highly stimulated via deep stance training.
  4. Achieving deep levels of awareness and tranquility via mindful attitude through the practice, and the activation of the parasympathetic nervous system. At the end of every physical practice it is recommended to practice the 24th exercise, which includes deep breathing practice and well as seated meditation. This is said to ‘make the medicine’, which in Taoist terms means to go from sympathetic nervous system activity to deeply restful and blissful parasympathetic. There is probably also increased movement of cerebral spinal fluid, which transports beneficial compounds including serotonin up the spine and into the brain.
  5. Strengthening of the foundation forces of Tai Chi. The exercises develop expertise in the coordinated recruitment of the entire body’s strength to very precise points of focus, leveraging the huge elastic power of the sinews. This is done in a highly systematic way, leading to our ability to easily expressive potent focussed force in all directions.

The system contains 24 exercises, 12 of which are Yin and 12 of which are Yang. The Yin and Yang exercise are practiced on alternating days.

Serious students can train 7 days a week, whilst those with less time will get plenty of benefits from three or four 20 minute sessions. For advanced students a session can be extended so that repetitions are increased and the standing meditation postures are held for longer durations.

The highest level of practice is said to lead to a state of awareness and tranquility we can consider somewhat ‘enlightened’. Tranquility (extremely low stress state) was always the most highly prized attribute of the Taoists, which makes their training methods very useful for the stressed out and distracted people of the modern world.

The Internal Strength system is a wonderful stand alone, all in one exercise, health promotion and meditation system, which will benefit anyone who practices. As a tai chi martial artist the technical and power development aspects will transform your physical practice, making your attacking or defensive techniques far more effective and potent. There is also a mysterious increase in perception, sensitivity and awareness that comes from the training, which will also hugely positively impact your practice, regardless of ‘style’.

The course is a simple to follow presentation, using six highly detailed tutorials, with four exercises taught within each one. All details are made explicit and anyone who takes the course is invited to ask any practices related questions as they explore the material. The objective is that you reap all the benefits the Neigong training has to offer.

You also have ongoing access to Neil’s 30 years of experience in Neigong training via email and WhatsApp

One of the many benefits of Neigong is ‘iron shirt’ ability, which is to take powerful impacts to the body as demonstrated below…

14 reviews for The secret 24 Yin and Yang Neigong: complete detailed course

  1. Merlin

    Neil is a fantastic teacher, and I’ve really enjoyed studying Neigong with him. The instruction in the video is very clear and moves at a good pace. There are different camera angles and movements are repeated and narrated so that the nuances come across. Strongly recommended!

  2. Daz Bokhari

    Having dabbled with Tai Chi Neigong, but in the absence of a good teacher and without any real consistency, it is refreshing to find a teacher of Neil’s caliber and experience. He has delivered a very accessible and transformative instructional video. He distills and delivers the essence of ancient Tai Chi Neigong practice in a very precise and easy to follow manner.
    Through regular practice, this instructional video has helped me to foster a greater sense of inner peace, connectedness and fortitude in my own life.
    I would wholeheartedly recommend this instructional video for anyone with an interest in Tai Chi Neigong and/or as means of self improvement as i feel that it is a powerful means of inner engineering.

  3. Andrew Deeming

    This is a great instructional video of a very rare conditioning program from internal martial arts. In fact its the only one I have ever seen by a western or eastern student with detailed instructions in English. I work as a physiotherapist and can vouch for effects of this system in developing a strong balanced physique. It combats the detrimental effects of sedentary living and poor posture by strengthening the major muscle and fascial trains that meander through the body form a deep to superficial level. From a martial stand point it delivers a strong root in conjunction with focused coordinated movement essential for effortless striking and parrying. Despite practicing neikung for ten years I have found this video a great blue print to keep my practice on track. Neikung builds your body from the inside out so the mind body and breath work in harmony.

  4. Christer kihlstrom

    Hi so to all the people who wants to try this amazing tai chi nei gong system.. I can only recommend with fully of my heart. I have been doing it for 20 plus years. Love it and it’s the best I have ever try and been training in.
    Highly recommend to buy and start your new journey too

  5. Adam Aiken

    This is a brilliant instructional video for anyone wanting to learn the neigong system and also for people wanting to improve / refresh their neigong training. Neil has a deep-rooted understanding of each neigong exercise and demonstrates / explains each one in a very clear and concise way. Even if you think your neigong training is at a pretty good level I would recommend this video. I’m sure it will identify areas where your technique can be improved upon and you can maximise the benefits to be gained from practicing this awesome system.

  6. Roderick Jacob

    I have been a student, practitioner and sometimes teacher of this system for 3 decades now, having trained under Dan Docherty, Neil Rosiak and others. Nei gung is the holy grail of this system and is generally reserved for students that are able to fully dedicate themselves to the art. Anyone wishing to embark on this section of the tai chi syllabus should not take it lightly. Neil has a profound and in depth knowledge of the system. The instructions in this video are insightful, clear and to the point and will assist anyone wishing to develop and improve their nei gung conditioning. I can fully recommend this video as an aid to help support your training.

  7. Rodrigo Mazorra

    Neil’s deep expertise and joy for Taiji in all its expressions is rooted deeply in freedom and form. At the core, Nei gung opens the door to a world of possibilities within the body, self-awareness and beyond. Very grateful to Neil for opening this door for us. You will love and benefit from this video, Neil’s clear and heart-full instructions will guide you through.

  8. Rodrigo Mazorra

    Neil’s deep expertise and joy for Taiji in all its expressions is rooted deeply in freedom and form. At the core, Nei gong opens the door to a world of possibilities within the body, self-awareness and beyond. Very grateful to Neil for opening this door for us. You will love and benefit from this video, Neil’s clear and heart-full instructions will guide you through.

  9. Danny Doherty, Glasgow (verified owner)

    A comprehensive, and professionally produced video, clearly illustrating and explaining all the Nei Gong postures.
    I found the video very helpful, as an aide memoire, and as motivation to be more attentive and focused in my practice – having noted some suspect habits in my own practice!
    It was also helpful to have front and side views of the postures with voice over talking one through the movement and posture. Noteworthy, particularly for those new to these exercises, is the availability of support from Neil via email or mobile.
    Neil is clearly a very experienced and competent teacher who has created a much needed and valuable learning tool.

  10. Charles (verified owner)

    The best way to learn tai chi is of course from a great teacher. There are very few who really know the depth and detail of tai chi as well as Neil. This video of the nei gung exercises is exceptional, i have found nothing like it anywhere else. It provides a hugely valuable reference. These conditioning exercises build a strong and solid foundation for tai chi. I am slowly building my practice, going back to this often to check both the basics of the movements but also the detail of alignment and breathing. This very helpful and great value.

  11. Melissa Hammond

    For me this is more than helpful in so many ways. If you practice Neigong you will appreciate and perfect your practise with Neil’s help and guidance. He’s a pocket guide on woodland trips.

  12. Spike

    Love the concept, your web page doesn’t mention a format so just checking Is this a physical video or a download. Definitely a goal for 2021.

    • Neil

      Hi Spike it’s a donwloadable file for ease and

  13. Michael


    How long does it take to perform the practice daily?


    • Neil

      Hi Michael Between 20 minutes and an hour or so..

  14. Michael

    Is there a separate, non instructional follow along section on the video where one can follow the teacher in real time? Thank you!

    • Neil

      Hi Michael that’s a good idea which I’ll include on a following update. I’ve now started to include an ebook however which bridges the gap.

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