Welcome to Qigong for Calmness.
Begin with your feet forward,
Toes pointed ahead.
Knees soft,
Spine straight.
Breathing in and out the nose.
Rotate at the wrists.
Gently one direction.
Using your whole body,
Then reverse the direction going the opposite way.
Feel the wrists.
Transition to rotating the arms at the elbows,
First outward.
Then rotate inward.
Do not synchronize your breath to these movements.
And roll the shoulders forward,
Up.
Forward,
Down,
Back.
In this manner.
And when you're ready,
Reverse direction.
Forward,
Up,
Back,
And down.
Continue this pattern.
Until then.
Relax your shoulders fully.
Rotate at the neck.
First one direction.
And if you feel a tight spot,
Hold it for one breath before you continue.
Then switch directions and rotate the opposite way.
Holding in case.
There is tightness for one breath.
And reaching up overhead.
Begin to twist at the waist,
One direction then the other.
Keeping your palms overhead.
Pointed towards the sky.
Come into a T pose.
Feel the stretch in the forearms.
Bend the arms in,
Drop the elbows and extend again.
And repeat this pattern.
Feeling this stretch when you extend your arms out.
Bring the hands back,
Fingers down,
And extend the arms out in T.
Sure.
One more time,
Drop the elbows,
Extend out.
And let the hands float back to your side.
Rotate at the waves.
Gently at first.
And if you feel an area where you get hung up,
Pause and hold it there for one minute.
Reverse direction and continue to do the same.
Noticing if there's any tightness and holding to release for one breath.
And begin to rotate the angles one way.
In the opposite direction.
Switching legs,
Do the same.
Rotate the angles one way.
And then in the opposite direction.
Shake out your legs.
Standing in our posture with feet forward,
Now we begin.
Bring your feet together to get in the proper position.
I will show you how.
Lift your toes and extend them out far,
Then the heels do the same.
Then the toes again,
And now line it up with the heels.
Raise the arms up and drop them down.
Inhale arms up.
Exhale,
Arms down.
Inhale,
Arms up.
And exhale,
Arms down.
Now we begin.
Bring the hands up and extend out to your right.
Pull the bowstring.
Exhale,
Rotate the body.
Inhale.
.
.
Pull the bowstring.
Keep that hand that's outside.
Point it up.
Exhale,
Twist.
Inhale,
Pull the bowstring.
Repeat the pattern of exhaling.
And pulling the bow string.
As you exhale and trust.
You begin to pull the bowstring,
Then pause and gently hold your breath.
Before you exhale,
Relaxing the hands to twist.
Inhale,
Pulling the bowstring.
When you pull the ball string feel.
.
.
That breath.
And as you inhale.
Creating more space Exhale,
Rotate.
Inhale,
Pull the bowstring.
Exhale,
Twist.
Inhale,
Pause,
Hold the bow string.
Twist,
Let the twist assist the exhale.
Inhale,
Let the bowstring pull assist the inhale.
The other side,
Exhale.
Hold the bow of strength.
Exhale,
Twist hand at the heart.
Inhale,
Pull the bow string.
Exhale,
Twist.
If your physical capabilities allow,
Pull the bowstring and put the weight on the back leg.
Keep it there when you exhale twist and switch the way when you inhale to the opposite side.
Drop the hands down,
Bring them up and push yourself up.
Return back to feet together.
Take a few breaths.
Then place your left.
Hand on top of your right over your lower abdomen.
Breathing in for a few breaths.
Unlock the sin.
If you happen to be a woman that's menstruating.
You will instead do the following.
You will bring your hands up to the heart after the lower abdomen and hold for three breaths.
Men do not do this.
Stay in the lower abdomen.
And when you're finished.
Give a bow of gratitude,
A small word of thanks.
And I'll see you next practice.
