Qi Gong exercises

explained

Stretching the bow

The exercise "Get the hang of it" is a classical Qi Gong exercise to stimulate the lung and large intestine energy. At the same time it also strengthens the Defensive energy (=Wei Qi) of the body, that is, the immune system. It strengthens our mental focus by concentrating the energy on one point during the movement.

Exercise description

Starting position is the riding position. This corresponds to a straddled position with about twice the shoulder width. Bring your arms crossed in front of your chest. Then stretch your left arm out to the side and inhale. As you do this, the last 3 fingers of the left hand are curled and the thumb and index finger are spread. The right fist is brought to the right side at the same time, in a motion that resembles the cocking of a bow. You will now feel a horizontal stretch in the chest area.

Exhaling let your arms meet again in front of your chest. As you do so, they cross again. Now stretch the bow to the right by bringing the right arm to the side and pulling the "imaginary" bow string with the left arm.

At the peak of tension, exhale and release all tension as you bring your arms back in front of your chest.

Frequently asked questions

What can I do if I can't extend my arm upwards very well?

Then please stretch your arms upwards only as far as is easily possible for you. Please remember to also lift your sternum up a bit and get even more erection.

Does this exercise help with shoulder problems?

I would recommend this exercise for various shoulder problems. There is a very nice stretching of important shoulder muscles during this exercise. During the stretch you will feel that you get "space" in the shoulder joint. However, to completely resolve shoulder problems, you need other exercises and also the use of acupressure.

Portrait of Wolfgang Stemer for my TCM Qi Gong Academy, Simply Live Better

Pro tip from Wolfgang

You can do this qigong exercise alone if you don't have time for a longer sequence, which should be the exception and not the rule! But, in the morning you can wake up your body wonderfully. You improve your lung function and strengthen your immune system.

Qi Gong Exercise Draw the Bow - Element Metal

Most common errors

The bow step is made too large and as a result it is easy to lose balance in the exercise.

The arms are pushed back with too much effort in the up position instead of simply being stretched upward in length.

During the backward movement, the weight is not transferred to the rear leg.

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.

Make it a habit to do this exercise first thing in the morning after you get up.

Also, keep closing your eyes while you do the movement. This will help you to inner processes even more intensively.

The Earth Exercise "Heaven and earth", can be optimally used here as a preparatory exercise if there is limited mobility in the shoulder girdle. Here only one arm is stretched upwards, which facilitates the lifting of the arms.

Assistance

What can you do if the exercise is too difficult?

This exercise is very simple and does not cause any problems. If you can't practice standing, then just sit on a chair for this exercise. If the squat is too strenuous, just do not go so deep with the pelvis and do the exercises with only slightly bent legs.