qi exercises: raising the arms
qi exercises contents
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introduction:
Most qigong sets or qi exercises start with some kind of opening move to create better breathing and to stimulate the chi or qi. This one looks as though you were holding a cloth at arms width and using it to fan someone as your arms go gently up and down.It's the opening move of the modern qi gong Shibashi routine and we have detailed instructions for all of the 18 moves. If you would like to learn more please visit shibashi introduction
benefits:
- circulation of blood and lymph
- arthritis because it gets the fluid and nutrients flowing through the joints.
tips:
- take advantage of the slow movements to breathe deeply and clear your mind
- always do things slowly and comfortably – Tai chi and qigong for health and relaxation are not meant to hurt! – ever!
Qi exercises: raising the arms
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 out
- sink body down; knees just slightly bent
- turn palms face out to back
raise arms to shoulders:
- fingers downwards and slightly curved
- breathe in
- raise body
- draw arms up to shoulder height and width
- palms face down
- elbows and wrists slightly bent
return arms to sides:
- turn palms face out to front
- fingers upwards and slightly curved
- breathe out
- sink body down with knees slightly bent
- draw arms down to thighs
- palms face out to back
repeat: raise arms to shoulders thru return arms to sides 6 -8 times
return to opening position:
- breathe in
- raise body
- palms face thighs
Putting it all together:
The complete qi exercises sequence