home qigong exercises
gazing backwards at the moon
home qigong exercises contents
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introduction:
Our home qigong exercises cover a range of movements this is one of the more difficult variations of gazing over the shoulder, unlike most of the others, this one involves bending forward and downwards before you look over your shoulder.
This variation, often seen as a warm up, is very similar to the move 'Glancing at the Moon' from the first set of Wild Goose qigong.
Imagine that you are a goose folding your wings around your body then turning to look over one shoulder. To be fair there is bit more to it - but it gets complicated to describe - so you are probably best just to look at the pictures and give it a go.
If you suffer from High blood pressure some doctors recommend that you don't bend over - so to be on the safe side, you might want to consult your health care provider before you tackle this one.
benefits:its:
- gently stretches the lower back muscles and gives you upper back separation it separates the shoulder blades
- gently works the neck muscles
- it's also supposed to help with headaches and dizziness. We think this is on the grounds that you train the balance mechanisms in your ears - it's the same principle as finding your 'sea legs' when you go sailing
tips:
- avoid bending too low -especially if you are home alone - it can make you dizzy until you get used to it
- if you are having problems with keeping the weight on one leg for the number or repeats then try doing it in pairs - one left and one right. This will mean that you are bobbing up and down a lot, so you might get dizzy
- when gazing back over the shoulder you should look at the palm of the top hand and follow the direction the fingers are pointing in - if you can't ...... you've got the wrong palm on top
- always do things slowly and comfortably tai chi and qigong for health and relaxation are not meant to hurt! ever
home qigong exercises:
Gazing Backwards at the Moon:
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:
- transfer weight to right foot
- breathe in
- turn waist left to 10:30
- stretch left foot half step forward to 10:30
- left foot rest on outside edge
- extend arms out and up to shoulder height
- elbows slightly bent
- palms face down at ear height
- fingers point to 10:30
left bend forwards:
- breathe out
- bend slightly forward from hips
- arc both arms downwards and towards left knee
- cross wrists left palm on top
- turn head to look back over right shoulder
- left ear in line with left knee
left raise body:
- breathe in
- turn head to center
- straighten body
- draw arms out and up to shoulder height
- elbows slightly bent
- palms face down at ear height
- fingers point to 10:30
repeat left bend forwards thru left raise body 2 times
return to center:
- breathe in
- bring left foot back in line with right foot shoulder width apart
- draw arms down to sides
- palms facing thighs
transition move right:
- transfer weight to left foot
- breathe in
- turn waist right to 1:30
- stretch right foot half step forward to 1:30
- right foot rest on outside edge
- extend arms out and up to shoulder height
- elbows slightly bent
- palms face down at ear height
- fingers point to 1:30
right bend forwards:
- breathe out
- bend slightly forward from hips
- arc both arms downwards and towards right knee
- cross wrists right palm on top
- turn head to look back over left shoulder
- right ear in line with right knee
right raise body:
- breathe in
- turn head to center
- straighten body
- draw arms out and up to shoulder height
- elbows slightly bent
- palms face down at ear height
- fingers point to 1:30
repeat right bend forwards thru right raise body 2 times
return to opening position:
- breathe out
- bring left foot back to centre
- transfer weight to both feet
- draw arms down to sides
- palms face legs
end of home qigong exercise
Putting it all together:
The complete home qigong exercises sequence.