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General Instructions
- Separate your feet hip distance apart, toes pointing forward.
- Focus in the six harmonies (ankles, knees, hips, shoulders, elbows, wrists) maintaining the sensation of emptiness in your joints.
- Feel like you're suspended from an invisible thread, cervical spine aligned with the rest of the body.
- Gently press your tongue against the roof of your mouth.
- Feel rooted, like a tree, but maintain the sensation of emptiness in your joints.
Move gently like the wind or stream.
- Repeat each of the following exercises 8 times.
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1. Propping Up the Sky
- Follow the general instructions.
- Relax in this pose for one minute.
· Interlock your fingers and raise your hands above your head.
· Simultaneously breathe in and lift your heels off the floor.
· When your hands go down pause briefly at the chest, belly
and lower abdomen.
· This piece of brocade benefits the Triple Warmer channel and
improves balance and strength.
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Triple Warmer
Chinese medicine divides the torso into three parts;
(1) heart and lungs
(2) stomach, spleen, liver
(3) the intestines, bladder and reproductive organs.
The Triple Warmer meridian regulates the temperature in each of the three parts, and affects the glandular functions and the chemical part of you. |  |
· Assume the Horse stance
(Chama), as shown.
· Keep your feet parallel and
shoulders down.
· Cross your arms in front of
your chest.
· Make a fist with your right hand
and a sword hand with your left.
(With your left hand make a fist,
then extend your index and
middle finger.)
· Extend your left arm and look
left. Draw a bow by pulling back
with your right fist.
Inhale deeply and retract your
shoulder blades.
· Exhale slowly and return to the
center by crossing your arms.
· Changing the position of your
hands, repeat on the other side.
Benefits breathing by strengthening the diaphram and the intercostal muscles.
3. Heaven and Earth |
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Lift your right hand above your head, left hand presses down. Align hips and shoulders. Breathe in and tighten your sphincter. Bring your navel back to the spine. Feel the energy ascending through the spine towards the cranial area. Exhale, relax and change hands.
Promote cerebral fluid circulation through the spine. Helps to prevent strokes and strengthen the prostate.
4. Turning Head
Raise your right hand above your head, let
this hand touch the back of your neck.
The back of your left hand moves to the small of your back.
Lift up with your right elbow.
Your spinal column rotates to the left from the
lumbar, then thoracic and finally cervical spine.
Look behind your left heel, towards the floor.
Lift up with your right elbow and imagine you
can breathe through your liver on your right side.
Return to the center and repeat on the other side
by raising your left hand above your head, then
touch the back of your neck.
Your right hand touches the small of your back.
Lift with your left elbow, breathing through your spleen.
Look towards the ground behind your right heel.
This exercise improves the lateral rotation of the
spine and benefits the stomach, spleen, liver and
gall bladder.
Stand with feet hip distance apart
Raise your hands above your head.
Lift your heels off the floor.
Engage your abdominal muscles to protect your back.
Now you can easily bend your spine backwards a bit.
Return your heels to the floor, extend your arms to the front.
Now bend forward, hinging from the hips.
Keep your back strong, look down.
Raise your torso up and repeat the motion.
Generates trunk flexibility. Prevents injuries in the lumbar spine.
6. Swaying Head and Buttocks
Feet move to about three feet apart & knees
are bent so you are in a horse stance
Put your weight more in your heels than in
your toes.
Move your weight to your right leg and
completely extend your left leg. Look over
your right shoulder.
Move to the center then repeat on the other
side by moving your weight completely to
your left leg, extending your right leg. Then
look over your left shoulder.
Benefits the back muscles and hip flexibility.
Still in a horse stance, make a fist with
both hands by the sides of your waist.
Extend the left fist to the side, shoulder
level. Look at your fist.
Breathe deep and simultaneously open
your eyes as wide as possible.
Repeat on the other side.
Opening your eyes widely activates
your nervous system.
Benefits and restores the
stagnation of energy.
Start with your feet close together
and with your hands pressing
lightly against the sides of your
body.
Raise your heels off the floor. Let
your heels softly descend and let
your body shake.
Repeat this motion. Pay attention
to your skeletal system, your
muscular system, your organs, your
emotions and your mind.
Benefits longevity and promotes
self-awareness and healing.
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