Important note on breathing: The (inhale) and (exhale) indicates which type of breathing each segment of the posture requires. Do not just inhale and exhale at the end of each segment. Breathing should be done throughout the segment.
The following 3 postures are the first 3 postures from a series of 16 postures known as the “Temple Qigong”. On the video I have done each posture once. You can do the postures separate or string them together.
RISE AND FALL TO HARMONIZE THE QI–stand with legs together, sink weight into feet, palms face upper thighs, rise up a little with body as palms rise to forehead (inhale), allow palms to fall (exhale), back of hands draw up to heart level (inhale), palms fall (exhale), repeat 5-10 times
RISE AND BLOSSOM THE GOLDEN FLOWER-stand with legs together, sink weight into feet, palms look at upper thighs, rise up a little with body as palms rise to heart (inhale), palms open out and sink into feet (exhale), rise up (inhale), palms return to center (exhale), draw palms up to forehead (inhale), allow palms to fall (exhale), back of hands draw up to heart level (inhale), allow palms to fall again (exhale), repeat 5-10 times
RINSE THE BODY WITH QI- stand with legs together, palms at side, sink weight into feet, rise up a little with body as arms gather upward to forehead (inhale), allow palms to wash down center of body (exhale), repeat 5-10 times
The more you practice these postures, the more relaxing and natural they will feel. It isn't about being perfect. Relax into the flow of the movement. Enjoy! Also see the directions on my previous blog for more postures.
FILL THE BODY WITH QI (BUBBLES)- stand with legs wider than shoulders, palms are looking up as they rest 1 and 1/2 inches under your belly button (lower Dan Tien region), raise palms to throat (inhale), turn so palms look outward (exhale), continue with raising palms to top of head (inhale), flip palms to look at top of head, separate palms as they open out (exhale), at shoulder height turn palms so they look at earth (inhale), continue to form a bubble around you as palms come to rest again at lower Dan Tien (exhale), repeat Bubbles 8-10 times
SUN GREETS WILLOW-stand with legs wider than shoulders, shift weight away as the opposite hand brushes outward, circle palm to forehead as you shift weight to the center (inhale), present the palm to opposite side as weight shifts away, return to center (exhale), repeat same side 3-5 times, switch palms, do other side, when comfortable with single palm try alternating with double palm
The next posture, Wave Hands And Circle The Clouds, comes from a series of 16 postures known as the "Temple Qigong" postures.
WAVE HANDS AND CIRCLE THE CLOUDS- stand with legs wider than shoulders, weight shifts to right leg as right arm circles up like a wave (inhale), left palm looks at heart level as weight shifts to the left (exhale), lower palm looks at heaven, repeat 3-5 times, try the other direction with the opposite arm and leg
Enjoy these qigong postures! I will be sharing the postures from my last video soon.
Tai chi when performed with slow movements in a rhythmic flow calms the mind and body; therefore, it has been referred to as fluid meditation or meditation in motion. A fellow tai chi teacher calls it open eye meditation. The point of meditation is not about sitting in a certain posture with our eyes closed rather it is about where we put our attention. Our busy minds, referred to as “monkey minds”, can be scattered and pulled in so many directions. We might not even be aware of our bodies, our surroundings, or our interactions with others. This continuous scattered state from which we live can leave us feeling depleted energetically, mentally and physically. When we are exhausted our immune systems weaken and our quality of life becomes questionable.
Zen teacher Thich Nhat Hanh on page 102 of How to Relax wrote “When we leave the television set on for a long time, it becomes hot. Our head also gets hot from all our thinking. When we can’t stop, we may be unable to sleep well. Even if we take a sleeping pill, we continue to run, think, and worry in our dreams.”
The slow and flowing movements of tai chi can wash away our endless and worrisome thoughts. Doing just one posture can support our work day or our nightly rest. By refocusing our attention and our breath on what our bodies are doing, instead of allowing our minds to run wild, we can return to our center or place of inner tranquility. We can feel more present in the moment.
In my 4 YouTube videos you can see the slow and repetitive nature of the postures. My upcoming blog will have directions to go with the postures. I invite you to try a posture that appeals to you.
I am filled with wonder, gratitude and awe for the journeys we travel and for the teachers we meet along the way.