Session 4 of the 8 Treasures Qi Gong Series

Hello everyone. Happy Summer. Hope you are having a good day wherever you  are. You made it to the last 3 movements of the series - Yay!

If you have been enjoying this series, please do attend my Summer Qi Gong Workshop this Sunday, June 27 10a-3p PST.  As a member you received the discount codes for this workshop as  well as tomorrow's Body Lab on June 26 11am PST.

Please start at Session One if you are just joining the series. Use #8treasures in the search window to find this series.

Here are the videos of the last 3 movements:

STANDING: https://vimeo.com/567396489/50b2562d94 

SEATED:  https://vimeo.com/567408959/74e649507f 

Something I wanted to mention is that you can practice Qi Gong barefoot or with soft sole shoes on. You can find fun tai chi / kung fu shoes online as well. Typically, it is practiced with shoes on but I enjoy the feeling of the ground under my feet so  you have seen  me mostly barefoot. The most important thing is to be comfortable. If you have any pain in  your feet, I recommend wearing shoes.

Movement 6 is called Touching the Toes then Bending Backward

Starting Position: Wuji standing feet shoulder or hip width apart, tailbone down, stand tall, chin slightly down. Connect to your body and breath kindly.

Please watch the video for the 2 different versions and choose the one you are most comfortable  with.

Reminder to soften your body, expand your inner and outer awareness and move with gentle fluid curiosity.

Benefits:  Strengthens back muscles, pelvic muscles, opens chest, improves flexibility of spine and back line fascia, brings awareness of whole body, collects energy into lower dan tien and kidneys.

WATCH FOR.....be careful not to over do the back bend, or thrust your ribs forward, instead engage your abs and broaden your chest when you reach up

Students with uncontrolled blood pressure should not have their head lower than their heart.   If you have hip, abdominal or lower back injuries, you should avoid deep bends from the waist.

Movement 7 is called Punch Fists with Fierce Gaze

Start in Ma bu (horse stance) with fists at waist. Exhale as you extend your arm forward, focus your energy forward, project fierceness, determination and courage through your eyes and punches. Imagine energy being sent outward from your fists and moving your obstacle away.  This should still bring you inner calm and not spike your emotions too much. The idea is, you are releasing irritation and tension from anger or frustration not indulging them.  Stay relaxed, keep your crown lifted and back straight. Don't twist.

When returning your fist to the ready position, think about pulling energy into your lower dan tien and down to your feet. 

Intermediate students:   Squat a little lower each time you return your fists to your waist

Benefits:

Horse stance strengthens your legs, glutes and core. Brings confidence from emulating a strong warrior or maybe even a boxer. Stretches and improves hands and wrist mobility. Good for coordination. Release anger.

As a beginner or someone who is hyper-mobile and used to Yoga's Horse pose, start easy - lower only to where your knees and hips can hold the posture without pain.

Movement 8 is called Raise Heels and Shake the Body

Starting Position: Wuji standing feet shoulder width apart, tailbone down, stand tall, chin slightly down. Raise your heels, pause in this lifted position and stay calm and balanced, then slowly drop them to shake your whole body. You can also swing your arms a little as you drop. 

Keep knees slightly bent the whole time.

The heels need to only lift 2 inches but higher is ok if you feel grounded.

Think of Kidney 1 (bubbling well) being activated, drawing energy up from the earth

Benefits:

Calves, ankles, achilles tendons, feet are put under resistance and release which will strengthen and invigorate these areas. In TCM, bouncing will stimulate immune system and massage the organs, 

WATCH FOR...if you have foot or heel pain, just bounce to shake - don't lift your heels or do the seated version.

ALL BEGINNERS would benefit from staying in their relaxed place. This practice is not intended to add pressure or tension to your life. If it does, please take a moment to pause, feel your breath coming in and letting your exhale carry out your intention of relaxation or perhaps meditate before you start. This is a suggestion only as we all  practice as we are and that is perfectly fine.

NEXT WEEK I look forward to showing you all 8 movements done without breaking. It is such a classic and complete sequence that will get your Qi moving for sure!

In Support,

Rie