free qigong exercise
roc spreads its wings
free qigong exercise contents
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introduction:
Roc spreads its wings is another free qigong exercise for you to learn. Weve also seen what looks like the same exercise done as a warm up and called 'Early bird spreads its wings' so you might already know it.The influence of birds and their wing movements is not just found in qigong - the swooping action of raising the arm is found in the simplified tai chi form as 'White crane spreads its wing'. If you would like to learn more please visit tai chi 24 step form resources
For this move imagine that you are a powerful eagle as you raise your body and heels and stretch your wings out to get ready to fly free.
benefits:
- back is strengthened by the heel raises
- balance is also improved by the heel raises
- lungs benefit from the arm extension up and out
- said to help lift depression
tips:
- avoid bending too far forward or backwards - you could put too much pressure on your back muscles
- Always do things slowly and comfortably Tai chi and qigong for health and relaxation are not meant to hurt! ever!
free qigong exercise:
Roc spreads its wings:
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
- raise arms straight out to sides at shoulder height
- palms face front
arc body forwards:
- breathe out
- arc forwards from hips
- arc arms inwards until hands cross at wrists
- palms face ground
arc body backwards:
- breathe in
- arc backwards from hips until you are leaning back very slightly
- keep chin tucked in
- arc arms outwards until they are extended at shoulder height
- palms face front
return to starting position:
- breathe in
- arc arms to hand loosely at sides
- palm faces thigh
end of free qigong exercise end of qi gong exercise
Putting it all together:
The complete free qigong exercise sequence