Set up

• Take the same stance as for exercise 1, but place your feet  one-and-a-half hip distance apart.
• Open the pores of your skin.
• Wear a slight smile on your face.

Routine

• Breathe in as you raise your arms in front of you to shoulder height.
• Relax and breathe out, as you soften your hands and arms as if holding a ball of energy. Palms facing you in line with your face, fingers relaxed pointing to each other but not touching, thumbs relaxed pointing to you.
• Relax the elbows so there is no pointedness. They should be held rounded, as if hugging an evergreen tree.
• Hold this position to begin with for 5 minutes. Maintain the deep abdominal breathing( Qigong bellows breathing).
• Use this time to focus on your lower Dantian. Hold as still as possible.

Feel the Qi sensation:

• warm or cool moving in the body
• tingling
• gentle shaking of the limbs
• weakness in the muscles.

Posture check points as you hold the position

•  Feel your feet sink into the earth. (Feel the earth as a magnet, drawing out negative energy.)
• Your head is gently stretched into the heavens by a silken thread.
• Tongue is on the roof of your mouth. (Swallow the saliva from time to time to nourish your inner health.)
• Knees bent, toes positioned slightly inward, pelvis tucked under.
• Gently tighten the buttocks to straighten the base of the  spine.
• Chin tucked slightly in to straighten the back of the neck.

To finish

•  Lower hands until they are in front of Dantian.
• Feel the chi like an elastic ball between your hands.
• Push and pull as you breathe in and out
• Then lower your hands to Dantian (Women places right hand on the belly and cover with the left hand. Men do the opposite.)
• Take three deep breaths, resting your hands on Dantian and using this nourishing Qi to massage belly. Rub your palms together.

Now finish by washing your face with your hands, combing your hair and tapping (third eye, temples, crown, and back of head, under ears, back of head, crown, and temples’ third eye. Repeat three times finishing with 50 taps on the third eye).

Benefits

This exercise:

• helps balance the body
• clears blockages
• combines heavenly energy and earthly energy to energise the body
• clears the head, making it feel light and open
• strengthens the legs and bones.

This is a foundation exercise for daily practice. Start with five minutes increasing each week and lowering your stance as well for increased strength. After one month of daily practice you will notice the difference.

 

“I am in the universe , the universe is in me,

I and the universe are one” 

Ancient Chinese saying

 If you would like to learn more, enrol in the next Qigong full-day workshop or one- on-one Skype training if you are geographically unable to attend.

Routine by certified Tiandi Qigong teacher – Margie Hare – 0407 187 159