Qi Gong exercises
explained
Exercise description
Starting position is the shoulder to hip width qigong stance. Inhaling raise both hands up in front of the chest. Now, with the exhale, turn the upper body to the left. At the same time, push the right hand in front of the body to the left.
The left hand rests on the back. Still exhaling, bring the right hand down over the outside of the left leg. When you reach the feet, bring the hand to the right foot and then begin inhaling. Now, continuing to inhale, raise the hand upward to your flanks.
From here, now perform the movement to the other side. Exhaling push the left hand to the right, with your body following the movement. The right hand rests on the lower back and the left hand sweeps down the outside of the leg (right). Once at the bottom for the left hand to the left foot and then inhaling begin to straighten up again.
Thus, you have made a repetition of the exercise.
Frequently asked questions
I can't bend down as far as shown in the video?
This is not a problem at all. It simply shows that the spine has lost its mobility. In this case, do the exercise only as far as it is easy. However, keep imagining in your mind's eye how you get to your feet with your hands.
Can this exercise also have an impact on my weight?
I say provocatively that you can lose weight with this exercise. Because it strengthens the energy of the stomach and spleen and these are responsible for an optimal body weight from the point of view of TCM. However, in addition, the diet should be adjusted. Also an aerobic endurance training and an appropriate muscle building training should not be missing.
Can I do the exercise even with disc problems?
Do not do this exercise if you have been diagnosed with disc problems, as rotational movements in this case should only be done under control. Instead, do the "Connecting Heaven and Earth" exercise or one of the other Earth Element exercises.
Pro tip from Wolfgang
This exercise is a bit more complex than the others. However, besides its effect on the earth element and thus the entire digestion, it also has a mobilizing effect on the entire spine.
Qi Gong Exercise Qi Lowering and Lifting - Element Earth
Most common errors
The hands are not in the indicated positions.
The hand on the back does not rest with the back of the hand, but with the palm. This creates a lot of tension in the shoulder.
Training tips
If possible, exercise again and again in front of a mirror or with the Record smartphone and then study this video for errors.
Do the exercise also sometimes in between. Best before a meal to stimulate digestion.
Also, keep closing your eyes while you do the movement. This will help you to inner processes even more intensively.
Assistance
What can you do if the exercise is too difficult?
With this exercise, the rotation sometimes causes problems. In this case, rotate your upper body only as far as your body will allow. Learning qigong also means learning to listen to your body. It tells you exactly what it likes and dislikes and where its limits are.
You, however, have the task to show him through continuous practice that these limits can be extended. And never believe your mind, what is possible!
