Welcome to Qigong Flow,
The Humble Warrior.
This is a space to connect with your breath,
Your body,
And your strength.
Today,
We awaken the humble warrior within.
Not with force,
But with presence.
Not through tension,
But through flow.
So,
Just begin by standing tall,
Your feet a hip-width apart.
Soften your knees.
Let your arms hang loosely by your sides.
And gently close your eyes.
Bring your awareness to your breath.
Feel the inhale.
And the slow exhale.
Let the breath move like a wave,
Steady,
Alive.
And as you breathe,
Imagine your feet are rooting into the earth.
Your spine is rising like a mountain.
And your heart is softening with compassion.
This is your warrior stance.
Grounded.
Open.
Humble.
Now,
Gently cross your arms over your chest.
Right hand to your left shoulder.
Left hand to your right shoulder.
Just hold yourself here for a moment.
And let your chin gently lower towards your heart.
Breathe in.
And breathe out.
Letting go.
This is your standing warrior.
Strong.
Inward.
Whole.
Take another breath here and feel the warmth of your own hands.
The steadiness of your posture.
Now,
Slowly release.
Open your arms wide,
Pulling them outward and slightly back.
As you lift your chin gently to neutral,
Opening your heart.
Then float your arms back in,
Crossing over your chest again and let your head gently bow.
Let's repeat this movement three more times.
Inhale as you open.
And lift.
Exhale as you return and soften.
Inhale.
Open.
And return.
Open.
And return.
Let each wave of movement mirror your breath.
And let your body remember.
It is safe to expand and powerful to return to stillness.
So now,
Gently release your arms down by your sides.
Your neck into a neutral position.
And just pause here.
Notice the space you've created within.
Your humble warrior pose.
Now,
Let's flow more further into the humble warrior.
Gently just step your right foot back,
Keeping the front knee slightly bent.
It's a soft lunge,
Grounded but not strained.
And just let your right heel release down or just hover if needed.
Hips are square to the front and float your arms out in front.
Your left arm goes forward,
Your right arm back as if opening a scroll.
Gaze softly over your front fingertips.
This is humble warrior in flow.
Pause here for two deep breaths.
Good.
Now,
With your next inhale,
Lift your arms gently overhead.
And as you exhale,
Bow forward slightly from the hips,
Not collapsing but surrendering.
And now let your hands flow behind you.
Palms facing down or toward each other as if offering your strength back to the earth.
Feel the openness across your shoulders,
Your heart facing down,
Yet your spirit is rising up.
You are strong and you are soft.
You are grounded and you are yielding.
This is the humble warrior's grace.
Just pause for a breath here.
In and out.
On the next inhale,
Slowly lift your upper body back upright.
And on the exhale,
Step your back foot forward to meet the front.
Return to your standing position and let your arms float down.
Notice how the energy is really shifting through you now.
So now step your left foot back and mirror the movement.
Your right arm extends forward.
Your left arm reaches back.
Your body is steady and long.
Your gaze is soft.
Take a breath here.
Then float the other way.
Inhale.
Exhale.
And bow slightly forward,
Bringing your arms behind you.
Again,
Find that balance between strength and surrender.
Breathe slowly and steadily in this pose.
You are not pushing.
You are allowing.
You are not conquering.
You are honoring.
Just take two more deep breaths in this side of humble warrior and just let your breath do the work.
Beautiful.
Now gently return to your center.
Step both feet together and let's come back to the standing warrior position.
Cross your arms once again over your chest.
Lower your head in humility.
Feel the stillness.
Feel that strength that comes from the peace within.
So,
Slowly release your arms and allow them to hang by your sides.
Your head is in a neutral position.
Your palms are open.
Your beautiful heart is open.
And you are grounded in your presence.
Just feel the energy moving around your body now.
Resting in your peaceful heart.
You are a warrior of peace.
A presence of strength.
And your humility is part of your power.
So,
May you walk forward with grace in your spine,
Softness in your heart,
And the earth steady beneath you.
Take one more deep breath in and out.
And when you're ready,
Slowly open your eyes.
Namaste,
My friend.
