qi gong exercises: turning the waist
qi gong exercises contents
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introduction:
You see this qigong exercise, or a variation of it, used in lots of warm up sessions - often simply called 'hip rotations'. It is used because it helps loosen the back for the other exercises
benefits:
- backache - its good for loosening tight muscles
- back strengthening - a nice slow rotational movement
- kidneys - get a massage from the pressure created by moving against the palms
tips:
- a lot of people have difficulty with this for a variety of reasons - tension in the shoulders, overweight, etc. Put your hands where it is comfortable for you and think about the kidneys - the intent will make the difference
- keep the rotational circle small - unless you are a belly dancer with a good back!
- Always do things slowly and comfortably – tai chi and qigong for health and relaxation are not meant to hurt! – ever!
qi gong exercises: beautiful woman turns the waist
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
- palms towards body
- tailbone tucked in
- knees relaxed - slightly bent
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cover kidneys:
- place the palms on your back so that the heel of the palm is roughly at waist height over the kidneys
- straighten knees (avoid locking!)
clockwise hip rotation:
- push left hip out to left bend upper torso slightly right
- push hips forward and allow upper body to bend backwards slightly
- push right hip out to right and bend body slightly left
- push bottom backwards and allow body to bend forward slightly
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repeat clockwise hip rotation 6 times
anticlockwise hip rotation:
- push right hip out to right and bend body slightly left
- push hips forward and allow upper body to bend backwards slightly
- push left hip out to left bend upper torso slightly right
- push bottom backwards and allow body to bend forward slightly
repeat anti clockwise hip rotation 6 times
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return to starting position:
- breathe in
- raise and straighten body
- bring arms to hang loosely at sides
- palms face thighs
end of qi gong exercise
Putting it all together:
The complete qi gong exercises sequence