So dancing crane is a practice that's going to help to open the inner thighs and stretch the muscles and the tendons of the inner thighs.
This is a very easy form to do,
But it does definitely do the job of stretching the inside of your legs.
And it feels so good to do.
I'm going to show you how to do this practice.
We're going to flow into the practice a little bit,
And we may stick with it for a week or two,
Because this is such a vital and dynamic practice.
Dancing crane.
It is a Daoyin form.
Now,
For dancing crane,
We want to spread the feet out a little bit more than our normal wu qi,
So just a little bit wider.
And what we're going to do is we're going to flow to one side,
Folding the qua in that side.
So this is the preparatory aspect of it,
Coming back to center and fold in the other side.
We're going to be doing this gesture,
But with something with the arms and how we're going to hold the body.
But this part is essential.
As you fold to the side,
You want to feel the heel of that foot holding the stabilizing weight.
And you'll feel something in your knee,
But you're not forward in the knee.
You're not putting the pressure into the knee.
You're flowing down the back line of the leg into the heel.
And the same with this side.
This leg will be relatively straight in that angle,
But the line of energy extension goes down the back part of the body into the heel.
And so when you come up,
The stance stabilizes.
Now when you fold into the qua of this side,
Heel,
Heel,
Heel,
Heel.
Let that be,
You know,
This should be nice to feel the stability of that and not a lot of pressure on the knee on this side.
Okay,
That's the movement from side to side.
And now what we're going to do is open the arms out.
And as you exhale,
You keep this line of the arms and you look down to the side.
And this begins to stretch the inside of that thigh.
Keep that line straight in breath comes up.
And then exhale.
You don't have to go too deeply.
All you need to do is feel begin to feel that stretch and focus the attention in the heels in breath and x and x.
Extend your wings in breath.
Good.
Extend your wings out in breath and x.
Begin to feel the inside thigh and feel that natural stretch.
Don't overwork it.
Of course.
Wings nice and long.
Good.
Let's do this one more time on each side because the wings can get tired out here.
X in breath and exhale.
Good center in breath.
Relax,
Release and let that flush happen through the muscles of the upper arms.
Let that settle down.
Feel that stretch on the inside thigh.
It's one of those places a little hard to reach sometime.
So dancing crane does a wonderful gesture that allows that to open up from side to side here.
And this line keeps relatively straight.
The dancing crane by putting this extending and then as you fold in the qua this helps to keep the wings out and extended in breath.
Look down.
Feel the stretch.
It takes the effort out of the shoulders and out of the upper arms.
Dancing crane opening the qua and especially the inner thigh,
The hamstrings and so on.
Great practice.
Those are some practices that really enhance the breath and the dancing crane helps to open the myofascial plane.
So in the dao yin,
In the yang shen practices,
There were more about the had more of the kind of the yogic feel to them.
So I hope that you've enjoyed those practices.
Some little more rigorous practice,
Connection with the breath,
Connection with the movement,
Working especially upper body and the space of the lungs,
Heart,
Of course,
The whole pulmonary system in enhancement of brain and nervous system.
Let's just take a moment to sit,
Settle.
So nothing to do here.
Being present in feeling,
Allowing the intelligence of the body to be informed,
Re-informed by the quality of your practice.
Well done.
Wonderful practice today.
Even if these forms are new,
Newer to you.
Wonderful.
