Hi,
My name is Jing De,
Founder of Wanerji Institute.
Welcome to practice Dragon's Spine Method with me.
Gathering wisdom of Chinese-Asian scholars and sages of many generations,
This method was designed to provide training techniques to stretch and expand the passageways in the channels and meridians,
To enlarge and expand the skeletal frame of our body to allowing smooth flow of energy in those passageways,
To correct any distortions in the spine,
To strengthen the immune system to ward off attack of earness and to promote longevity of the physical body.
Songji Yangsheng Fa,
Dragon's Spine Method to stretch,
Pull and relax your spine for better health.
Now let's begin.
Put feet together,
Body centered and upright,
Arms hanging down naturally.
Look straight forward,
Focus on a small void point on the horizon.
Gradually withdraw vision and mind back.
Close eyes gently,
From head to toes,
Whole body relaxed.
Raise hands from sides,
Lift the chi up.
Pull above the head and pull chi down.
Move hands down to the front of chest,
Into He Shi hand.
Swirl the wrists and collect chi inside.
He Shi hand move down,
Separate hands along the ribs and place hands on the waist.
Section 1,
Crane Neck and Dragon Head.
Forward crane neck,
Tuck chi in,
Head back,
Chi up,
Forward,
Downward,
Inward,
Along the chest,
Pull neck up.
Head back,
Chi up,
Forward,
Downward,
Inward,
Along the chest,
Pull neck up.
Backward crane neck,
Chin down,
Along the chest,
Forward,
Upward,
Head back and relax.
Lift the bai hui and chin back,
Chin down,
Along the chest,
Forward,
Upward,
Head back,
Chin down,
Head back and relax.
Lift the bai hui and chin back,
Head centered,
Dragon head,
Tilt left horn to the left,
Left ear reach to the shoulder,
Head neck completely relaxed,
Left horn push up in arc,
Tilt right horn to the right,
Right ear reach to the shoulder,
Head neck completely relaxed,
Right horn push up in arc,
Tilt left horn to the left,
Left ear reach to the shoulder,
Head neck completely relaxed,
Left horn push up in arc,
Tilt right horn to the right,
Right ear reach to the shoulder,
Head neck completely relaxed,
Right horn push up in arc,
Head centered and upright.
Section 2.
Contract shoulders and neck,
Relax hands from waist,
Leaning by upper arm,
Raise arm from both side,
To shoulder level into a line,
Palms facing down and fingers straight and extend,
Contract shoulders and neck,
Head relax the back and neck contract in,
Shoulder blades push in towards the spine,
Tailbone curl up and hold,
Open shoulders and relax neck,
Tailbone point downward,
Arm relax into a line,
Fingertips lead to extend outward,
Contract shoulders and neck,
Head relax the back and neck contract in,
Shoulder blades push in towards the spine,
Tailbone curl up and hold,
Open shoulders and relax neck,
Tailbone point downward,
Arm relax into a line,
Fingertips lead to extend outward,
Wave arms,
1,
2,
3,
Arms down to the side,
Section 3.
Rotate shoulders to relax spine,
Leaning by tip of shoulders lift arms up,
Lift,
Lift,
Turn shoulders back,
Push shoulder blades inward,
Thoracic vertebrae push forward,
Push,
Push,
Push,
Turn shoulders down to the original position,
Shoulder relax,
Turn shoulder forward,
Hollow chest,
Thoracic vertebrae push backward,
Push,
Push,
Push,
Leaning by tip of shoulders lift arms up,
Lift,
Lift,
Lift,
And turn shoulders back,
Push shoulder blades inward,
Thoracic vertebrae push forward,
Push,
Push,
Push,
And turn shoulders down to the original position,
Shoulder relax,
Reverse rotation,
Leaning by tips of shoulders,
Lift arms up,
Lift,
Lift,
And turn shoulders forward,
Hollow chest,
Thoracic vertebrae push backward,
Push,
Push,
Push,
And turn shoulders down to the original position,
Shoulders relax,
Turn shoulders back,
Push shoulder blades inward,
Thoracic vertebrae push forward,
Push,
Push,
Push,
Leading by tips of shoulders lift arms up,
Lift,
Lift,
Lift,
Turn shoulders forward,
Hollow chest,
Thoracic vertebrae push backward,
Push,
Push,
Push,
And turn shoulders down to the original position,
Arms and shoulders relax to the side,
Section 4,
Shoulder blades push and draw,
Raise arms from the sides to 45 degree,
Arms straight,
Erect palms,
Separate fingers naturally,
Push out the center of the palms,
Fingertips lift up,
Leaning by shoulder blades,
Push out and then draw in shoulders,
Follow the rhythm,
Let's start!
Close arms and draw chi inside,
Raise hands on du chi,
Yang chi,
Nourish chi inside,
Separate hands to the sides,
Section 5,
Bow body down to open dumei,
Raise hands from sides,
Lift chi up,
Two above the head and pull chi down,
Hands down to the front of the chest,
Into heshi hand,
Move heshi hands up,
Two above the head,
Fingers cross,
Turn palms up,
Rotate wrists,
One,
Two,
Three,
Separate hands,
Palms facing forward,
Upper arms reach to the ears,
Head move forward,
Bow body arch back and move head down,
Vertebra by vertebra,
One by one slowly down,
Cervical vertebrae down,
Thoracic vertebrae down,
Lumbar vertebrae down,
Upper body relax,
Straighten legs,
Hands in front of the feet,
Press down,
One,
Two,
Three,
Turn body to the left,
Press down,
One,
Two,
Three,
Slowly turn to the right,
Press down,
One,
Two,
Three,
Body centered,
Move hands to the back,
Pinch and massage heel tendons,
Head reach to knees,
One,
Two,
Three,
Move hands to the front,
Arms reach to the ears and raise body,
Vertebra by vertebra,
Lumbar vertebrae up,
Thoracic vertebrae up,
Cervical vertebrae up,
Body upright,
Move and relax the body naturally,
Bow body down again,
Upper arms reach to the ears,
Head move forward,
Bow body arch back and move head down,
Vertebra by vertebra,
One by one slowly down,
Cervical vertebrae down,
Thoracic vertebrae down,
Lumbar vertebrae down,
Upper body relax,
Straighten legs,
Hands in front of the feet,
Press down,
One,
Two,
Three,
Turn body to the left,
Press down,
One,
Two,
Three,
Slowly turn to the right,
Press down,
One,
Two,
Three,
Body centered,
Move hands to the back,
Pinch and massage heel tendons,
Head reach to knees,
One,
Two,
Three,
Move hands to the front,
Arms reach to the ears and raise body,
Vertebra by vertebra,
Lumbar vertebrae up,
Thoracic vertebrae up,
Cervical vertebrae up,
Body upright,
Move and relax the body naturally,
Turn palms facing each other,
Lower down hands,
Pull chi down,
In front of face to the chest,
Lower ribs,
Separate hands and place hands on the waist,
Section six,
Swole hips and swing tailbone,
Separate feet slowly to shoulder width,
Feet parallel,
Squat down slightly,
Swing tailbone,
Lift the whey in up,
Draw in abdomen and push tailbone forward,
Push,
Push,
Push,
Swing tailbone back and push back,
Push,
Push,
Push,
Swing tailbone forward and push,
Push,
Push,
Swing tailbone backward,
Push,
Push,
Push,
Tailbone centered,
Swole hips,
Leading by tailbone,
Hips forward,
Then turn left,
Back,
Right,
Two,
Three,
Four,
Five,
Six,
Reverse rotation,
Right turn,
Leading by tailbone,
Push hips forward,
Then turn right,
Back,
Left,
Two,
Three,
Four,
Five,
Six,
Hip centered,
Stand up slowly,
Place feet together,
Closing to nourish chi,
Relax hands from waist,
Turn palms forward,
Draw chi back into du chi,
Place hands on top of du chi,
Nourish chi forward,
Separate hands to the side,
Open the eyes slowly.
