Qigong Breathing Exercises Thx Lady Wistfulee

  For relaxation and exercise.

Let Go Breath (6-10 reps)

Ø       Inhale-fill lungs

Ø       Inhale 3 short breaths

Ø       Hold 3 seconds

Ø       Exhale slowly

Ø       Exhale 3 short breaths to completely empty lungs

Lung Builder 1 (6-10 reps)

Ø       Inhale @ 5 count

Ø       Hold 3 seconds

Ø       Exhale @ 5 count

Lung Builder 2 (10-12 reps)

Ø       Same as Lung Builder 1 except one nostril @ a time

Healing Breath (6-10 reps)

Ø       Inhale normally

Ø       Exhale fully-push all air out-all body/abdomen collapse/contract

Ø       Hold 1 second & Inhale slowly to refill lungs

Face the Day Breath (2-3 reps)

Ø       Inhale & exhale while bending forward & brace hands on knees

Ø       Inhale deeply & lift abdomen to spine

Ø       Exhale & return to erect position/inhale

Qigong Exercises

Starting: 2-3 reps, 1-2 x’s/day

Build up to:

Health Maintenance: 6-10 reps, 2-3 x’s/day

Health Enhancement: 6-10 reps, 4-6 x’s/day

Disease Intervention: start slowly & build up to 15-20 reps, 10-15 x’s/day

Wiggle/Shake

Ø       Beginning with fingers start wiggle/shake adding bounce/sounds/shift weight/ad infinitum

Ring the Gong

Ø       Twist torso including whole body, w/ arms dangling & swinging. Allow hands to thump body.

Touch the Sky

Ø       w/ inhalation bring hands upward / @ eyelevel turn palms up to sky / stretch upward

Ø       Hold breath / rise up on balls of feet- extend fingers & hold

Ø       Unlock fingers & exhale as arms lower slowly in an outward arc

Bending Reed

Ø       Slide/stretch right hand down side of leg / left arm slides up, arm level w/ shoulder / arm dangles

Ø       Reverse

Holding Chi

Ø       Inhale & lift hands to chin palm up

Ø       Exhale & lower hands to hips palms down

Push - Pull

Ø       Start with arms @ 2^nd chakra

Ø       Lift left hand to “stop” position & make right hand into fist & pull back to right hip

Ø       Reverse / repeat /   Shake out arms & return to 2^nd chakra position

Agile Bamboo-Strong Root

Ø       Place hands @ lower back, palms in

Ø       Rotate hips clockwise in an exaggerated circle

Ø       Reverse

Willow in the Wind

Ø       Start w/ arms rounded in front

Ø       Twist left & reach up w/ left arm & reach down & back w/ right arm

Ø       Reverse  / repeat

White Crane Encircling Knees

Ø       Place feet closely together but not touching / bend knees / bend forward & place hands on knees

Ø       Rotate knees (stir the pot) allowing circles to get bigger

Ø       Repeat / reverse

Embracing Forcefulness

Ø       Raise arms upward towards shoulder – bend elbows & raise hands w/ inhale - raise head & tilt back – arch back

Ø       On exhale arms reach forward – shoulders lift & back bows in reverse arch

Embrace the Chi

Ø       Stand w/ one leg forward 12”

Ø       Inhale & lunge forward w/ arms extending up & away from body

Ø       Rock back w/ exhale w/ arms circling down & back

 

Scooping the Earth

Ø       Put left hand on lower back & right hand @ side with palm in

Ø       Bend forward & do a scooping motion from right to left while exhaling

Ø       Straighten up / inhale / dram hand back across chest to return to starting position

Rockin’ Swing

Ø       Rock forward onto balls of feet & swing arms forward

Ø       Rock back on heels & swing arms back

Big Cat Stretch

Ø       On hands & knees

Ø       Inhale & arch back up – hold in abdomen

Ø       Exhale & rock back onto heels stretching arms forward

Ø       Inhale & rock back up on all fours / exhale

Ø      Inhale, lift head & chest  & drop belly