qigong (exercise) SHEET 1

Qigong warmup

Many warmups are possible, swinging arms is popular. The following is good for use at home when you are alone.

FOCUS ON THE LOWER DANTIAN (aim for 3-5 minutes)

Align with your warmed hands in your lap or in front of your lower dantian. Then do the simplest of meditations, 'A, B C’

A for Awareness of posture

  1. Feet flat, parallel to shoulders
  2. Soften the knees
  3. Relax the hips and rotate the tail bone under
  4. Straighten the spine
  5. Relax the chest and shoulder joints
  6. Hollow the armpits as if each is holding a Clementine
  7. Relax the shoulder blades downwards
  8. Feel the weight of your arms
  9. Relax the wrists, hollow the palm
  10. Tuck in the chin and let it drift back to a balance point
  11. Feel as if the head is suspended from a silver thread

B for Bring attention within yourself

  1. Place one hand just below your navel and the other on the back of your waist to ‘hold’ your Lower Dantian
  2. Take long and deep breaths into your Lower Dantian, feel both hands move gently in and out
  3. Relax to let your breath out, feel your diaphragm and perineum pushing upwards and feel the pull on your Lower Dantian
  4. Breathe through every pore of your body into the Lower Dantian
  5. Use this to take control of your busy mind! But do it kindly! Be in the here and now. Count the breaths or say ‘Breathing in’, ‘Breathing out’. When your mind wanders, bring it back to quietness

C for Cleanse yourself by sinking negative energy into the earth

Release your tension using these images:

One is Fun – Imagine a smile melting down the front of your body like warm oil, melting tension into the earth. A second smile melts the tension in the back of your body. A third and final smile melts down your core from your mind letting emotions melt away down through shoulders, arms, hands and torso, hips, legs, feet.

Two is Shoe – Imagine your feet melting into the earth. Let energy flow away in all directions. This lets tension pour away from you into the earth.

Three is Tree – Imagine roots extending from your feet deep into the earth They will go twice your height into the ground and connect you to it firmly.

Four is Core – Imagine your root extending deeper and deeper into the core of the planet. Feel an infinite capacity to absorb all the negative tension that you are releasing. Let your physical tension and negative thoughts go.

Using Qigong sensibly

Sue Dunham cannot take responsibility for your fitness to do these exercises. Tai Chi and Qigong are not a substitute for regular medical care. It is the responsibility of the individual to seek advice and consent from their medical practitioner if they have any concerns.