Neck Health Care Exercises

In this guided practice, Reyna shares three of six exercises designed to open the cervical vertebrae, release chronic tension in the neck, and draw Qi (life-force energy) upward into the head — nourishing the brain, sense organs, and surrounding structures. Approach each movement from a place of relaxation, allowing the body to open gradually without force.

Transcript

Now take this time to enter into our practice. Today I'd love to share some practices from what we call the neck health care exercises. So as the name suggests we're going to work on our cervical spine. Having said that of course always know that the first rule of Qigong is to do no harm. So I encourage you to do this based on relaxation, Meaning we're not necessarily trying to stretch as far as we can. It's more about focusing on the mind intent, Moving the energy inside of your body as the body follows this movement. So we're going to do this very gently, Again without force, And you're welcome to do this standing or seated. As you can see I'm standing now, So again whatever your preference. For those standing we're going to bring either our feet together or up to shoulder width apart, So whatever feels most comfortable for you today. We're going to focus on lifting up what's called Ba Hui, The top of the head. We do that by tucking the chin down and back, Gently lengthening the neck vertebrae, Feeling the top of the head reaching up to the heavens above. We're going to relax our chest, Let the arms rest by the sides, Tuck in the lower abdomen, Lengthening the low back, Tailbone pointing to the earth. Let your Hui Yin raise, This is the space between the genitalia and the anus, A gentle lift inside. Your legs are straight but not locked and we shift our body weight forward slightly. Allow yourself to feel your feet holding the weight of your body completely in balance, So not too much weight on the front of the feet or the back, Keeping the weight even on both feet. Let yourself open to this posture, Meaning dissolving any density, Any holding throughout your body. From here I invite you to draw your little awareness to your little fingers, Turning your palms to face the front and we hold Chi up, Floating the arms forward and upward using the least amount of force to create our movement. As we raise up we're going to feel the shoulders relaxing, Turning the palms to face the top of the head and we're going to lower the hands down over the top of the head and front of the face, Neck, Chest. We're going to bring our hands underneath our ribcage. We're going to feel our hands trace the ribcage, Palms facing the sky. With little fingers we're going to circle the wrists, Bringing the hands to rest on the waist. So as we continue our practice maintaining our upright posture seated or standing, We're first going to do what's called crane's neck. So we're going to focus on the chin drawing a circle, First forwards a few times and then backwards. So I'm going to demonstrate our movement and then we do it together. So we're going to bring the chin down, Again I invite you to observe for this first round, Keeping the chin down and then we tuck the chin in. We're going to push the chin back and relax the back of the head as the chin reaches up, Then chin forward, Chin down and we tuck in the chin and then we continue. So here we're going to do this together. Let yourself rest your hands on your waist, Keeping the head centered. We're going to together bring the chin down and we tuck the chin in, We push the chin back, Relax the back of the head without collapsing. The chin goes up, Forward, Down, Tucking the chin, Push the chin back, Relax the back of the head, The chin up, Forward, Down, Tuck in the chin, Vertebrae by vertebrae, We return the head back to starting position, Whole body relaxed. From here we reverse. I'm going to demonstrate the reverse and then we do it together. So we're going to again bring the chin down, As we bring the chin down then we bring the chin forward, Chin up, As we stretch, This time Ba Hui, Top of the head, Raises up, We push the chin back, Bend the chin down and then we continue. So together we're going to bring the chin down, Almost as if the chin is touching the center of your sternum, The breastbone, Chin forward, Chin up, Stretch, Lift Ba Hui, Top of the head as we push the chin back, Chin down, Keep the shoulders relaxed, Chin forward, Up, Stretch, Lift Ba Hui, Push the chin back, Chin down, Up, Stretch. Here we're going to lift Ba Hui, Top of the head, Now vertebrae by vertebrae, We're going to return with the head in the starting position. Very good. From here, Our second exercise, We're going to keep our chin tucked in, Now we're going to vertebrae by vertebrae bring our head to the left. So we're going to feel a stretch, Gentle stretch and an arch. So we're going to bring the head to the left. So we bring our left ear to our left shoulder, Keep the chin tucked in, Face facing front. Then we release the right arm, Let the fingers reach deep into the earth, We're going to feel a nice stretch in the side of the neck, Top of the shoulder. Very good. Breathing in and out naturally, Then we return the hand back to the waist and then vertebrae by vertebrae. Return the head back to center. Now to the right, So we're going to feel a gentle lift, Chin tucked in, Bringing the head to the right, Make sure the right shoulder is not raising up to meet the ear. Then release the left arm, Fingers reaching deep into the earth as we stretch. Very good. Return the hand back to starting position and then vertebrae by vertebrae. Return the head back to center. Now to the left. Full stretch, Release the right arm. Return back to the waist, Vertebrae by vertebrae, Return to center. Now to the right. Full stretch, Release the left arm. Return the hand to the waist, Vertebrae by vertebrae, We raise up. Last time, Both sides, Keep the body posture, Continue to the left. Full stretch, Release the right arm. Return the hand back to the waist, Vertebrae by vertebrae, Return to center. Last time, To the right. From here, Release the hand down, The left hand, Fingers reaching deep into the earth. We continue to stretch and return the hand back to the waist, Vertebrae by vertebrae, Return the head back to center. Whole body relaxed. Our last neck health care exercise, Keeping chin tucked in. We're going to turn the head to the left as we're stretching upward, So it's like wringing a towel out. So we're going to turn the head to the left, Keeping chin tucked in, Shoulders facing front. At full stretch, Eyes look to the back wall. Now slowly, Evenly, Keeping eyes open, Return to the front, And now to the right. Full stretch, Both eyes to the back wall. Keep the chest and shoulders relaxed. Slowly, Evenly, Making our way to the front, Eyes looking to the level of the horizon. We continue to the left. Full stretch, Eyes to the back wall. Making our way back slowly, Mindfully, Evenly. Continuing to the right, Looking to the back wall, And as we make our way back, This time we meet at center. From here, We release the hands, Fingers reaching deep into the earth, And we hold chi up. Floating the arms forward and upward, Slowly, Evenly, Chest and shoulders relaxed, Feet rooted deep into the earth. We turn the palms to face the top of the head, And we lower the hands down, Over the top of the head, In front of the face, Neck, Abdomen. And we bring the center of both palms now to the navel, Right hand first for women, Left for men. Aligning the center of both palms with your navel. You're welcome to close your eyes if you wish. Drawing the full mind inside the space behind your navel. Nourishing your life force energy. Where the mind goes, The body goes. Chi follows. We nourish the space behind your navel for your physical health, And staying in this position as long as you wish. And on your own time, Slowly opening the hands and gently opening the eyes.

Reviews

Reyna’s precise, articulate, and exceptionally detailed description of the physical movements of each practice, makes her uniquely talented to teach us about Zhineng Qigong.