Qigong Practice

Aloha Everyone,

1.  Raise your arms above your head, elbows bent.  Bring your arms down forcefully and making loud “ha” sound with your mouth open as you exhale and pull your stomach in, repeat 10 times

2.  Body tap – start from hand up to your shoulder, 5 cycles on both hands.  Tap chest, side of your body, back, stomach, buttocks, thighs, legs, breath normally

3.  Using the pinky finger sides of your hands, massage liver and spleen, back and forth 10 times

4.  Using knuckles of your hands, massage kidneys 10 times

5.  Bend down to hold your knee caps.  Rotate to left 10 times, rotate to right 10 times

6.  Open your arms to the side, elbows straight.  Circle your hands back 10 times, forward 10 times

7.  Turn your body from dantien – let your arms follow, left to right count as one, repeat 10 times

8.  Arms swing up to the shoulders left to right count as 1, repeat 10 times

9.  Arms swing and gently tap your arm pits, left to right as one, repeat 10 times

10.  Bend the knee of your standing leg slightly as you raise your arms slowly, palms facing down, elbows and writs slightly bent into crane spreading its wings pose, raise your knee of your free leg simultaneously
Long deep breath – 1 minutes on each side

11.  Arms stretched forward, palms down.  Slowly go down inhalation to squat position.  Exhalation as you remain squatting.  Slowly rise up as you inhale. Repeat at least twice

12.  Raise your right knee – standing left leg strong and straight, knee lifted.  Clasp your right knee hold tightly and pull it close to your body.  Keep your spine elongated.  Face and shoulders relaxed. Stomach relaxed.  Long deep breathing.  Stay here for at least 1 minute.  Switch leg

Relax in table top pose or downward dog pose followed by Child’s pose.

Namaste – Cathi