Meditation in motion

Meditation in motion

http://wellnesstip.net

http://wellnesstip.net

Summertime, and the living is easy. Or at least it should be. But in today’s fast-paced, frenetic world, it can be tough to slow down – even during a season when rest and relaxation are supposed to be a given.

For this reason, and countless others, legions of people are increasingly turning to qi gong (pronounced “chee gung”), a traditional Chinese wellness practice similar to, but even older than, tai chi.

Qi gong – like tai chi and yoga – is a unique type of exercise known as “meditative movement.”. And with meditation, of course, comes calm; in fact, meditating is one of the best ways to manage stress and the ailments that come with it

http://wellnesstip.net

Benefits of qi gong: Improved bone health Improved cardiopulmonary fitness Improved physical function Improved balance Improved immunity and general quality of life

Plus, qi gong allows you to mix and match exercises in whatever order you like. Although it may take a few tries to get accustomed to moving in such a slow and relaxed manner, the more you practice, the calmer – and yet more energized – you’ll feel.

http://wellnesstip.net

Perform these six popular qi gong moves daily or even twice a day (morning and evening) as an individual practice or precursor to your other fitness activities

Repeat each move 6 to 8 times; the set should take about 15 minutes to complete

Due to the gentle and flowing nature of the exercises, you don’t need a formal warm-up or cool-down

There’s no equipment required, and you don’t even need to change your clothes

http://wellnesstip.net

The Plan

As you move, place the tip of your tongue against the roof of your mouth; this helps to induce calmness and focus

Also, breathe rhythmically and deeply To enhance your practice, inhale through your nose, expanding

your rib cage and belly; exhale through pursed lips, gently pulling your belly in as you do so

http://wellnesstip.net

The Plan (cont)

Stand with your feed separated slightly and knees gently bent.

Interlace your fingers, turning the palms up, with your arms hanging in front of you, elbows slightly bent.

Draw your tailbone down and pull in your belly

http://wellnesstip.net

1. Pressing the heavens with two hands

http://wellnesstip.net

1. Pressing the heavens with two hands Raise your arms slowly

overhead, keeping them straight

Turn the palms back up as your rise on the balls of your feet

Circle the arms down, lowering your heels

Return to starting position and repeatStretches the entire body, may help balance metabolism and enhance lung, stomach and spleen function.

Take a step to your left so your legs are slightly more than hip-width apart.

Bend your knees, lowering your hips into “horse stance,” toes and knees aligned

Cross wrists in front of your chest, with your right arm on the outside, hands in fists

http://wellnesstip.net

2. Drawing a bow and letting the arrow fly

http://wellnesstip.net

2. Drawing a bow and letting the arrow fly

Maintain “horse stance” and extend your left arm in line with the shoulders, forefinger pointing up, thumb stretched back and other fingers bent

At the same time, make a fist with the right hand and lift the right arm to shoulder height as if drawing a bow; look at your left hand

Return to starting position and repeat, alternating sides.

Expands chest to stimulate lungs, loosens up shoulders and arms, improves spine function and strengthens legs.

Standing with feet hip-width apart, knees bent and arms at your sides, raise your right arm overhead, keeping the palm up and fingers pointing to the left

At the same time, press the left hand down, wrist flexed and fingers pointing forward

Press both palms away, lengthening the arms

Circle the arms back to starting position and repeat, switching arm positions.

http://wellnesstip.net

3. Separating heaven and earth

Stimulates internal organs, helps prevent gastrointestinal disorders, balance brain function and stretches arms and shoulders.

Separating your feet slightly more than hip-width apart, bend your knees into “horse stance,” and place your hands on your thighs

http://wellnesstip.net

4. Wagging the tail

Bend your torso forward from the hips and sway your upper body to the left.

At the same time, sway you hips and buttocks to the right, stretching out your left leg and straightening your back.

Return to starting position and repeat, alternating sides so your body moves like a pendulum

http://wellnesstip.net

4. Wagging the tail

Reduces stress and balances the heart and nervous systems

With your feet slightly separated, bend forward from your hips, keeping legs straight but not locked. (Bend knees if you need to.)

Grasp under each foot with each hand.

Keep spine straight and rib cage pulled in, and look up slightly

http://wellnesstip.net

5. Pulling toes

Stand up, grasping right wrist at the base of your spine with your left hand, and extend into a slight backbend

Straighten to stand tall, then repeat both moves

http://wellnesstip.net

5. Pulling toes

Strengthens back muscles and may improve adrenal and kidney functions.

Separating your feet slightly more than hip-width apart, bend your knees into “horse stand.”

Bend both elbows close to your sides at waist level, fists clenched, palms up.

Maintaining “horse stance,” extend your left arm up and out to shoulder height, rotating the palm down; look at your left hand.

Bend the left elbow to return to starting position and repeat, alternating arms.

http://wellnesstip.net

6. Punching with angry gaze

Stimulates the autonomic nervous systems, boosts circulation and increases muscular strength and stamina

http://wellnesstip.net

6. Punching with angry gaze