We are presenting
the QiGong exercise, helping to achieve the proper grounding, relaxation, and
preparation for more advanced exercises, or for meditation.
1.
Pelvic Tilts - Stand with feet hip
distance apart and bend knees slightly. Place your hands on your hips. Pivot
hips back and forth in a rocking motion. Continue to pivot hips for one minute
or to a count of 100.
2.
Three Breaths - Breath # 1 - Take a deep
breath in as if pulling in energy from the sky. Inhale pulling the energy in as
far as your abdomen and then exhale your breath down your legs and into the
earth (visualize this and connect your breath to the motion).
Breath # 2 - Inhale and visualize energy coming from the
sky, through the top of head and all the way down through your body and into
the earth. Exhale and see energy rise out of earth, through your body and up
into sky. Breath # 3 - A repeat of breath # 2.
3. Swivel
Hips - Stand with feet hip distance apart and knees slightly bent. Put your
hands on your hips and push your hips over to the right. Now swivel or rotate
your hips in a counter-clockwise movement and inhale as you do this. You will
be circling to the front of your body and breathing in. As you come around in a
circle to the left side of your body, begin to exhale your breath until you are
back to the start position (hips shifted to the right). Repeat this circular
movement 2 more times - connecting your breath with the movement of your hips.
After 3 rotations counterclockwise, stand with your hips pushed off to the left
side. Inhale and rotate your hips in a clockwise manner - moving towards front
of body. Exhale as you come around to the back and come to stand with hips to
left side. Repeat 2 more times for total of 3 clockwise rotations of hips.
4. Kidney
Sweep - Put your hands on your back on your lower rib cage - over your
kidneys. Exhale and bend forward as you slide your hands down the back of your
legs to your ankles. Now inhale and slide your hands up the front of your legs
and end with hands back on your kidneys. Repeat 2 more times for a total of 3
kidney sweeps.
5. Hara
Sweep - Put hands in a V-shape over “hara” (pubic area/womb) with index
fingers pointing downward and thumbs meeting horizontally. Sweep hands down the
front of your legs while exhaling. Sweep along to toes and come up the sides of
your legs while inhaling. End back in V-formation with hands over pubic area.
Repeat this sweep 2 more times
6. Heart
Sweep - Put backs of hands together in front of heart. Move arms up and
outward in an arc away from body. Inhale and say out loud or in your mind
“breathing in the joy of life”. Continue to make a large circle sweep with your
arms and as you reach out to your sides begin to exhale and complete arc of
circle by ending up back in the center of your chest. As you exhale, say out
loud or in your mind, “rejoicing with the letting go”.
I.
Body Check-In - Take a full minute to
“check-in” with how your body feels now. Start at your head and slowly ask each
body part how it feels. Try and be descriptive and really feel each body parts
individual experience and sensations. End check-in at feet.
II.
Repeat steps 2 through 7 two more times for a
total of 3 sets.
