Qui Gong Excerise to Prepare for Meditation

Aloha Everyone,

Here is a Qui Gong Exercise we do to prepare our body for sitting meditation.  These exercises may be done either sitting in a chair or standing.

a)  Rotate the elbows
b)  Rotate the wrists
c)  Rotate the shoulders
d)  Rotate the arms
e)  Rotate from the lower Dantien
f)  Rotate the hips
g)  Rotate the knees – one direction, reverse direction
h)  Rotate the ankles
i)  Rotate the toes
j)  Point your right index finger to 1 o’clock, left index finger to 7 o’clock, reverse direction
k)  Open arms to your sides – push out with hands
l)  Arms open pursh towards front and back, change hands
m)  Bend your right knee, 90 degrees, right hand on your right knee – stretch your left leg, with left hand on your left thigh
n)  Bend your left knee, 90 degrees, left hand on your left knee – stretch your right leg with righ hand on your right thigh
o)  Go back to the right side, lift your right foot keeping the heel on the ground, stretch
p)  To the left side, lift your left foot keeping the heel on the ground, stretch
q)  Raise the left knee, push out to the side with your left hand, open your right arm palm down for balance
r)  Raise the right knee, push out to the side with your right hand, open your left arm, palm down for balance
s)  Arms stretch up, palms facing up,- reach for the sky, push up
t)  Bend your knees, gentle forward bend, touch the ground, if possible
u)  Place your fingers beneath your toes, if possible
v)  Straighten your knees as your run your hands behind your leg
w)  Bend your knees, place your palms on your thighs and slowly raise your body, let your head be the last to come up.
x)  Sitting horse for 1 minute

You are now ready for sitting meditation.

Namaste — Cathi