chi gung exercise: autumn wind blows the leaves
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introduction:
This chi gung exercise is used to relax the mind and body and once you get into the rhythm you can just let go of all external thoughts.
It looks as though one hand is a big paddle - the Autumn breeze - and it is simply pushing the pile of leaves from one side of the body to the other.
benefits:
- co-ordination improves as you harmonize the movement of the waist with the turning of the wrists
- back muscles get toned and strengthened by the gentle rotational movement as you use the waist to power the body turns
- neck muscles get a gentle workout as you follow the path of the hands with your head
- a great stress relieving exercise
- and it’s great for anyone with arthritis - the slow controlled movements and the pattern of weight shifting promote gentle load bearing exercise
tips:
- avoid waving your hands - you get the effect from turning the waist and letting your arms just follow!
- you should always be turning in the direction of the hand doing the blowing
- if you are stressed you can do this exercise for longer 2- 3 minutes
- always do things slowly and comfortably – tai chi and qigong for health and relaxation are not meant to hurt! – ever!
chi gung exercises: autumn breeze blows the leaves:
opening position:
- stand with feet shoulder width apart
- feet parallel and facing 12:00
- imagine head lifted from crown
- chin tucked in slightly
- eyes forward and relaxed
- shoulders relaxed
- arms hang loosely down
- fingers gently apart and slightly curved
- palms towards body
- tailbone tucked in
- knees relaxed - slightly bent
transition move:
- breathe in
- extend right arm out at waist height
- turn right palm face 9:00
- extend left arm across body
- left hand in line with body center
- left fingers point to 3:00
- left palm face ground
- keep elbows slightly curved
blow to left:
- breathe out
- transfer weight to left leg
- turn body from waist to 10:30
- allow arms to follow turn
change left:
- turn right palm face ground
- right fingers point to 9:00 slightly curved
- turn left palm face 3:00
- left fingers point to 12:00 and slightly curved
return to center from left:
- breathe in
- turn body from waist to 12:00
- transfer weight to center
blow to right:
- transfer weight to right leg
- turn body from waist to 1:30
- allow arms to turn with waist
change right:
- turn left palm face ground
- left fingers point to 3:00 and slightly curved
- turn right palm face 9:00
- right fingers point to 12:00 and slightly curved
return to center from right:
- breathe out
- turn body from waist to 12:00
- transfer weight to center
Repeat: blow to left thru return to center from right 6 - 8 times
return to starting position:
- arc arms to sides
- turn palms to face thighs
end of chi gung exercise
Putting it all together:
The complete chi gung exercise sequence
