Self-cultivation is a kind of continuous practice of body and mind, resulting in a different be heavier, an improvement of our mental activities, and finally resulting in feeling the pulse of the universe, so that we can float with it, beeing one with the Dao. At this time our activity is full with inherent stillness, so that stillness and motion finally become one. Combining inner and outer practice-a further step on the road. Actually any kind of practice that is related to qi, can be called Qi gong. Qi-Gong can be further divided into internal and external practice.
External practice is mostly the visible, active practice done with the body.
Soft parts are also called the useful arts, for their emphasis on the physical flexibility and nimbleness, like the Dao Yin exercises or the tendon-stretching exercises. Martial arts often include both, hard and soft styles, and combine strength and flexibility into one. The outer practice also includes some longevity practices, steeling the body exercises and boxing styles. Longevity practice includes Dao Yin exercises like the Hua Tuo five animal style, Tui-Na breathing, swinging hand practice and so on, for the improvement of the physical health. Steeling the body exercises include the eight brokades, Bodhidharmas tendon stretching exercises et cetera.