Could you please clarify the following:

1. What is the suggested progression or relationship between the Sunrise Set, Inside Form, and Connective Meditation? How are these practices intended to build upon one another?

2. Is it recommended to practice individual exercises from a set rather than the entire set at once? For example, would it be beneficial to do just Condensing Breathing on one day and Upward Downward on another from the Sunrise Set?

Hello Prashant, It is best to begin with the Sunrise set in order to develop the idea of internal Qi circulations. The Connective meditations are next. They are dynamic and grounding and further bring into focus the feeling of Qi flow. The Inside form has the most details. Your mind has to be trained to follow so many details at once.
It is ideal to work at least 20 minutes and complete a set. However, all practice is good and a little is better than none at all. Condensing Breathing is the cornerstone. Learning to breathe into your spine and bones is to be centered inside. A way to acquaint yourself with high frequency Qi which is the source of self or consciousness. Learning to move Qi inside the spine-the Micro Cosmic Orbit, is the greatest gift to give to yourself. It is similar to Kryia Yoga taught by Parmahansa Yogananda which I learned in the 70s.
Attempt to sit in silence at the end of practice as that ultimately is the goal of mind training.
Please do not hesitate to ask questions and have faith the Qi will show you what you need to know. You cannot make a mistake through effort. The only mistake is not working at it.
Mastery is made in the beginning not the end.
Strive forward from the Heart!
In Service,
William

P.S. If concentrating on one meditation at a time works for you in the beginning that is fine. Ideally the entire set is best

Thanks, William. I'm learning one meditation at a time and will soon begin practicing the full Sunrise Set.

Could you please share the recommended duration or number of repetitions for each meditation in the set?
Also, what’s the ideal time gap to maintain between eating and practicing—both before and after the session?

Hello Prashant, The Sunrise Set was taught to me as a 20 minute routine. You can follow along with me in the lesson to get a feel for the timing. However, I was taught to do each meditation 3 sets to leg tolerance. In other words until your legs give out. Rest briefly then go again. I don’t teach this because no one will do it. lol. My teacher Gary Clyman who learned from Waysun Liao who brought this Temple Style Neigong from Taiwan, was strict and rather cruel. I no longer associate with him. He makes lots of claims of developing “power” and such and wants lots of money. One can certainly develop what ever you desire with a trained mind and the ability to move Qi. I feel inspiration, enthusiasm, and excitement are the true gifts of practice which will lead to a relationship with your authentic self which is a shining image of the Sun our local “father” who is a image of Cosmic light which is endless and beyond concept. Why settle for more people, places, and things which is the package temporary power always comes in. Not that there is anything wrong with temporary phenomena. I enjoy human life unabashedly as we all should. A life that is 50 percent focused on eternal values is my hope for everyone and not as easy as it may sound.
It is best to practice on an empty stomach preferable early in the morning or it gets increasingly difficult later. Some say wait 30 minutes to eat. You can find lots of rules around practice. My hope is that you practice! Use common sense. This practice was a form of internal Kung Fu to develop Fah Jing or the ability to fight with Qi. It was considered secret and rightly so. I am an Acupuncturist and healer not a fighter. Solar Qigong is my version of this Nei Gong. Nei means internal Qi means work.
So I would say spend as much time as possible with each form to learn then follow along with me. Waysun Liao has several books which are good especially The TaiChi Classic. The others a vague reference to this practice and a novel about the origins of The Tao te Ching. Gary is still around but be careful he is ruthless and wants money.
Have fun and do not be surprised at the changes that come with practice.
In Service,
William

Thanks for the detailed response, William! I’ll definitely explore Master Liao’s literature. I went through the entire Sunrise set in one go—and wow, it really gives you a buzz!

If you don’t mind me asking, how long have you been practicing? And what positive or negative changes have you noticed over time? Hearing your experience would be truly inspiring for the rest of us students.

P.S. The Condensing Breathing and Microcosmic Orbit practices truly are remarkable—there’s something deeply energizing and transformative about them.

Hello Prashant, My journey began in 1977 with Yogananda and Kryia Yoga which is similar to the Micro Cosmic Orbit. I then studied Chinese Medicine and became licensed in California in 1986. I learned many different styles of Qi Gong. In 2006 I learned this style and worked closely with Gary for several years, till I realized how much he was controlling me. This is all too common as Qi Gong “masters” tend to be very “strong” and willful.
Development of Will is what practice is essentially about. You will notice it right away. It can be challenging. You may notice intolerance with people who bring you down. Perhaps it will have been hidden to you in the past. This can be very tricky. One can develop an enormous ego that feels like “spiritual” development. I don’t mean to project this on you as I do not know your life story. However one should keep in mind to be authentic and warm. Not too hot, not too cold emotionally speaking. Emotions are E-nergy in M-otion. Cultivating abundant Qi will accelerate your evolution. It may not all be positive. Siting in silence and being honest with your self is helpful. As is Sun gazing early and or late in the day. The most advanced human is limited compared to Stellar reality. Gazing with no mental chatter is to listen to the Father our Sun. Inspiration beyond concept is always available to our mind when it is still.
You may notice increased sexual energy and desire. Sex is Qi focused in the “lower” “chakras”. These terms tend to be tinged with “religious” guilt and non sense. Adapting to having abundant Qi can be challenging which is ultimately good as that is what human life is about.
The universe is always asking: “What do you want?” Increasing your level of deservingness is what Will actually is. Harmonizing your Will with Celestial Design is wisdom. Seeing through the facade of human life and fellow humans manifests with Will. Compassion for yourself seeing these limitations in others is important. Physic awareness is obvious. Most people listen only to their internal dialogue.
Again I am not saying this will be your experience. Becoming more aware of your Qi leads to being aware of the Qi surrounding you. People, Places, and all things are Qi.
If you are not confused about this. Everything will be obvious. Thinking things are personal will lead to confusion.
You can go to Professor_Qi on Instagram if you like. My Wife Jenny and I practice in lots of beautiful places and many posts of me talking about Qi Gong and such. I no longer am interested in posting.
In Service,
William

Thank you for your thoughtful response, William. Will walk this path and look forward to where it leads.