home qigong exercise: cloud hands
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introduction:
The cloud hands move is common in qigong patterns, warms ups and tai chi forms. There are many variations; some are static and others are moving exercises where you side step as your hands do the cloud hands moves. The static variations is a great home qigong exercise if you don't have a lot of space.
The variations tend to be in the path that hands take - sometime it is a single circle with the hands tracing the path clockwise with the right hand and anticlockwise with the left. Other patterns use overlapping or just barely touching circles. At home you get to pick your favorite.
The other major variation is how the hands and palms are positioned. Yang style tai chi has soft hands where the hands can face the body and Sun style tai chi has palms that always face 12:00 because they are bent at the wrist.
This particular home qigong exercise is taken from our shibashi routine which is a great routine for doing at home. If you would like to learn more please visit shibashi introduction or visit tai chi short form resources to learn more about tai chi forms.
It looks like you are drawing rounded rectangles with your arms. With one hand going clockwise and the other going anti clockwise!.
benefits:
- co-ordination really does improve as you get to grips with turning the waist and changing the hand positions
- a great exercise for stress relief and insomnia - stops the mind racing with all the things you have to do at home or the office
- strengthens the back muscles as you do your turns from the waist
- the gentle turns of the neck relieve tension in the neck and shoulders and increase mobility
tips:
- use your top arm as a guide - you should always be turning in the direction of the top arm - the way the elbow is pointing
- avoid waving your hands You get the effect from turning the waist and letting your arms just follow!
- if you are still having difficulty try just holding your arms out straight in front of you and hold them still. Now watch what happens to your arms when all you do is move the waist youll soon feel at home with it
- if you are having trouble with the breathing pattern then breathe in when you turn right and out when you turn left
- always do things slowly and comfortably tai chi and qigong for health and relaxation are not meant to hurt! ever! especially in your home
home qigong exercise
cloud hands in a horse riding stance:
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
- turn left palm face body in line with center chest at shoulder height
- left elbow below level of left hand
- left fingers point to 3:00 and slightly curved
- extend right arm out at waist height
- turn right palm face down
- right fingers point forward and slightly curved
- keep elbows slightly curved
turn to left:
- transfer weight to left leg
- turn body from waist to 10:30
- allow arms to follow turn
change arm to right on top:
- turn right palm face in to body
- right fingers point to 10:30 slightly curved
- left palm face down
- left fingers point forward and slightly curved
- raise right arm to shoulder height
- drop left hand to waist height
return to center from left:
- breathe out
- turn body from waist to 12:00
- transfer weight to center
turn to right:
- breathe in
- transfer weight to right leg
- turn body from waist to 1:30
- allow arms to turn with waist
change arm to left on top:
- turn left palm face in to body
- left fingers point to 3:00 and slightly curved
- right palm face down slightly curved
- right fingers point to 12:00 and slightly curved
- raise left arm to shoulder height
- drop right hand to waist height
return to center from right:
- breathe out
- turn body from waist to 12:00
- transfer weight to center
- breathe in
Repeat: turn to left thru return to center from right 6- 8 times
return to starting position:
- breathe out
- turn palms to face thighs
- arc arms to sides
end of home qigong exercise
Putting it all together:
The complete home qigong exercise sequence