Wolfgang doing the meridian yoga exercise archer for the large intestine meridian with drawn stretch line

Meridian Yoga Exercises

explained

Archer

The "Archer" exercise is one from the Qi Gong originating exercise, which Colon meridian activated. The position you assume is also called the riding position. It is a wide stance position in a deep squat. This leads to mobilization of the hips and strength in the legs.

Imagine you draw a bow with an arrow and hold this tension. The stretch line felt on the arm corresponds to the large intestine meridian. This runs from the index finger to the shoulder and from there over the neck to the side of the nose. Additionally, there is an inner course into the abdomen, to the colon itself. Thereby you can mentally focus on the Large intestine 04 Concentrate on the acupuncture point. This is located between the thumb and index finger.

At the same time, this exercise activates the thymus gland, which is an important part of the immune system. I recommend doing this exercise before the beginning of autumn, when the cold season approaches and many people start to suffer from colds.

Exercise description

To perform the exercise correctly, from the riding position, start to extend the left arm to the side. Form an L with the index finger and thumb. Place the hand so that the palm faces away from you. Make a fist with your right hand and draw it in front of your right shoulder. In your imagination you draw a bow and direct your focus on the target, which you aim at with the "L" of the left hand.

Hold this position for a few breaths and then bring your arms back in front of your chest. Now do the exercise in the other side, aiming now to the right.

In the exercise you must also pay attention to the pulling hand, because this tightens the imaginary tendon and only through this the stretch is also felt over the upper chest. This has a positive effect on the lungs, the partner organ of the colon. As a side effect, the exercise improves breathing by creating more space for the lungs.

Frequently asked questions

What can I do if I can't get myself that deep into the riding position?

You can also do the exercise in a more relaxed standing position, where you don't bend your knees as deeply.

Does this exercise help with constipation?

I recommend this exercise to anyone who has problems with the large intestine and especially with constipation. The intestinal muscles can also tend to cramp and therefore be limited in their function. This exercise in particular gives the large intestine room to work optimally again.

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

Pro tip from Wolfgang

The Archer exercise is especially good for improving the energetic connection between the lungs and the large intestine. These two elements form the metal element and they are associated with the season of autumn.

Meridian yoga exercise for the colon: archer

Most common errors

The hand of the extended arm is not placed 90 degrees.

The upper body does not remain in the center.

The extended upper arm is not parallel to the floor (horizontal).

The pelvis tilts into a hollow back.

Training tips

If possible, train in front of a mirror every now and then.

Record yourself with your smartphone and then check this video for mistakes.

Assistance

What can you do if the exercise is too difficult?

This exercise is very simple. If the deep squat is too strenuous, you can also bend your legs less, thereby putting less strain on the thigh muscles. Over time, the strength in the legs will increase and you can go deeper.