Session 3 of The 8 Treasures Qi Gong Series

Hello to my precious community,

My home state of California is now officially reopened & can go to most places mask free if vaccinated.

How are you feeling about this? 

Personally, I am relieved but totally ok wearing my mask when I get the intuition to.  I have family in Japan who was recently under a state of emergency with rising corona virus cases and because of this  'close to home' reality,  I feel we are not out of the woods yet.  Fortunately, they are slowly decreasing in positive cases as of Monday. I hope your local community and where your loved ones are living are improving too.

I am grateful I had Qi Gong as a regular reminder of how to move stuck energy and get my body fluid again.

Here is a breakdown of Movement 4 and 5. Please use the hashtag  #8Treasures to access the previous lessons as well as the terminology guide from Session One.

The next 2 Movements of the 8 Treasures rotate, engage and stretch the tissues  of the head, neck, shoulders, arms, wrists, ribs, hips, glutes, back, quads, hamstrings and abdominal muscles. All 8 movements lubricate the fascia and bring a simple way to move your body in dynamic ways which will harmonize your mind, body and Qi (Chi).

Enjoy the lesson:

STANDING: https://vimeo.com/562363585/e43e60c87b 

SEATED: https://vimeo.com/562445291/d1c8a444ed 

MOVEMENT 4 is called Wise Owl Gazes Backwards

Starting Position: Wuji standing feet shoulder width apart, tailbone down,  stand tall, chin slightly down

Gaze softly forward in the distance.  Hand are out to your side.  Inhale slowly, turn your head to the left, look behind
you  as far as you can to exercise the eye muscles as you rotate your arms outward (external rotation). Exhale. Return head and shoulders/arms to center starting position. Inhale slowly, turn your head to the right, look behind   you as far as you can to exercise the eye muscles as you rotate your arms outward (external rotation). Exhale, Return to center. 

You can add a little pulse of the knees in the center if you like.

Repeat the movement slowly, breathe calmly. Feel what your around this simple movement. Embody the wise owl who can see 360 degrees.

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

Do 8 rounds 

Send focused energy with your eyes without straining.

Benefits:   Improves neck and shoulder mobility, exercises the eye muscles, moves energy of upper body and brings awareness to skull and brain connection

Good for brain and balance from mirroring left and right and improves coordination skills.

Improves breathing

Be patient if you get confused with the order, you are learning something new and it is supposed to be a process.

In TCM (traditional Chinese Medicine), this movement is said to "Relieving the exhaustion of the five internal organs and injuries caused by the seven human emotions, by practicing looking backward.  The Ba Duan Jin Exercise Set 4 is one of the most potent of the eight exercises. It has a powerful effect on your central nervous system and the circulation of both blood and Chi to your head. It stimulates the vital power of your kidneys. It also strengthens the activity of your eyeballs, your neck and shoulder muscles, and your nerves, and is excellent for alleviating high blood pressure and hardening of the arteries." - Chinese Acupuncture and Chinese Medicine

WATCH FOR.....Don't rotate your whole torso. Stay relatively squared in the chest and hips. 

Intermediate students:

Move slower. Add pulsing.

Focus on smooth shoulder rotations

Practice Daily with different intentions like, what would you like to focus your Owl gaze on? What are some things  you would like to see more clearly in the dark? 

Movement 5 is called Sway Head, Swing Tail aka Big Bear Turns from Side to Side

Starting Position: Wuji with hands on low dantien (lower belly), sink into your lower body and the Earth and step your left foot out to the left to open your stance to Ma Bu or Horse Stance. This is a fundamental stance in Qigong, Tai Chi and Martial Arts. Imagine sitting on a horse with your feet pressing into the stirrups.

Please Note:  this is NOT Yoga Horse pose, we keep our toes forward or at a slight turn out but not much. Keep your spine straight, crown of head lifted. Bend your knees.
Place your hands on your thighs or hip the whole time.

Slowly turn your head and shoulders from your waist to the left until your chest is facing your left knee.

Push down into the right leg as you turn to the left.

As you fold your torso over your left thigh, reach the crown of your head forward and keep your neck/spine long, be aware that your tailbone is actively opposing your head and feel this straight line.

Slowly swing your head & torso to the right but keep your gaze on your left knee during the transition 

Come back up to center making a half circle with your head from your right knee

Make sure your are still  in a squat in  Ma Bu.

Repeat the movement by going towards the right first this time.

Your elbows should be pointing out to the side at a 90 degree angle from the angle you are facing.

Do 2-4 rounds

Benefits: Neck, upper back and triceps will get stronger and supple with rotations. 

Horse will strengthen your psoas, back, hamstrings, calves, quads and glutes.

Good for brain and balance from mirroring left and right and improves coordination skills.

Improves breathing, the squats will increases demand on cardio vascular system. 

TCM says: Remove excess heat from the heart.  The Ba Duan Jin exercise set 5 prevents against fever and reduce tension in the sympathetic nervous system. It has a powerful relaxing effect and, as such, eases the flow of energy along a number of your body's meridians.

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.

Intermediate students:

Squat a little lower in Ma Bu (horse). Focus on rotation of neck, spine, torso in the  transverse plane.

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. Think about sitting on horse as an archer rather than how low can I go. You will see that I don't go very low in this video because I think its easier to learn the arm movements when you aren't also trying to stay in Ma Bu.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.

Be Kind to Yourself.

In Support,

Rie