Session 2 of The 8 Treasures Qi Gong

Hello,

Here is a breakdown of Movement 2 and 3. 

The first 3 Movements of the 8 Treasures all gently open, engage and stretch the muscles and bones of the shoulders, ribs, chest 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/560734191/3fef248bea 

SEATED: https://vimeo.com/560750023/4208253023 

Movement 2 is called Pulling The Bow 

Starting Position: Wuji with hands on low dantien (lower belly)

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

First you will 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.

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.

You will gain flexibility as you gain strength. 

Let a minimum of 6 arrows fly per session (3 rounds)

Send focused energy with your eyes to the "tip of your arrow" or "target" (between your fingers)

Benefits: Stretches your forearms, wrists, fingers, shoulders and chest. 

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

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 regulate the Liver and Lungs. Also, beneficial for Kidney meridians.

At first just breathe consciously, notice where the inhale feels right and let go on exhale. 

WATCH FOR.....Don't lean your torso over to the Pulling Bow side. Just turn your head, keep your shoulders and hips squared forward.

Intermediate students:

Breathe in while pulling the bow and exhale when releasing the arrow and lowering the hands to center. 

Also, coordinate the stepping out alternating left and right. Move slow, fluid and  with gentle strength.

Practice Daily with different intentions.

Choose your focus. Would you like to practice how to be deliberate without tension? Or slow and fluid with Earth energy as your support? 

Movement 3 is called Separating Heaven and Earth

Starting Position: Wuji with hands on low dantien (lower belly)

Feet are shoulder width apart. The beginning is like Two Hands Hold Up the Heavens (Movement 1) except you do not interlace the fingers. Hand are soft and imagine holding a bowl of precious elixir in front of lower dan tien.  Then around the chest level, left hand goes up and right hand presses down. Your top hand will always be palms up and fingers pointing towards midline. Make a half circle and meet up with your bottom hand near lower dan tien to start again. 

Bottom hand presses firmly down, fingers slight turn towards midline to stretch your arm and shoulder. 

Do 3-6 rounds

Benefits: Stretches arms, lats, shoulders, ribs, chest, back and abdominal muscles.

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

Improves breathing

Helps slow down the overthinking mind.

TCM says it regulates the function on spleen and stomach. Also beneficial for Liver meridians.

You can add: Side Bending once you have the flow of this movement without thinking about it.

Intermediate students:

Eyes follow the hand that moves up until it returns to the starting position.

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.

 Enter Qi Gong with soft curiosity. Reduce your exertion levels by doing 30% less than you can do. Let go of perfection and trying to "nail it".  Mindfulness practices can reveal our strength and limitations but we can make a choice how to meet our limitations and how to contribute positivity to our self.

Be Kind to Yourself. 

In Support,

Rie