Ping Shuai Gong: 10-Minutes Arm Swinging Exercise

Ping Shuai Gong, Arm Swinging Exercise, fights disease, balances your blood pressure, gives you a lean body, and brings a smile to your heart. It's a simple arm-swinging exercise that leaves you feeling tingly and joyful.

Note: This is a recording of a live class.

Transcript

All right,

Ping Shuai Gong is a simple arm swinging exercise that lets us open our heart and feel this bubbly,

Wonderful joy.

And from there also we have a lot of physical benefits in terms of blood pressure,

Regulation,

Whether you're low or high or just want to keep it balanced.

Keeps you fit and trim because when we have good blood circulation,

We clear fat from our bloodstream.

So it's really wonderful for that.

And a lot of emotional benefits as well.

So we begin by standing with our feet hip width apart,

Really feeling the earth connecting through the feet and the heavens connecting through the top of our head.

And we just stand for a moment to come into the here and now,

Letting go of what came before and what will come after these 10 minutes.

And just stand and breathe as you gaze into the distance for a moment.

Go ahead and keep breathing.

And now we'll begin the arm swinging.

We will be bringing our arms up to shoulder height in front of us and then swinging them back.

We'll do that four times and then on the fifth time we do a little bounce as we go down and a bounce as we come up.

So it's like a double bounce.

If your knees are weak,

You don't have to do the bounce.

We just do it to have a break in the monotony and get a little extra pumping of the chi in our legs.

And you can also do it slowly,

Breathing in and out your nose for both,

Whether you're doing it slow or fast.

The benefits are a little bit greater when you do the faster arm swing,

But both are beautiful.

So let's begin.

One,

Two,

Three,

Four,

Bounce,

Bounce.

One,

Two,

Three,

Four,

Bounce,

Bounce.

Good.

Just breathe gently in and out your nose.

It's very helpful to think about separating your shoulder blades as you lift up and forward.

And don't get too attached to when the bounce comes in.

Just go right as I go or bounce after you see me bounce.

That's also fine because as I get talking sometimes I miscount five.

So don't get attached to that.

If you need to stop before the ten minutes are done,

Please make sure to just stand quietly for a minute,

Breathing gently and smiling,

Smiling into your heart.

Bounce,

Bounce.

One,

Two,

Three,

Four,

Bounce,

Bounce.

Good.

If you get frustrated or irritated,

That means it's time to stop.

This should be joyful and fun.

So if you're already done,

That's okay.

You can hang out with us,

Listen to the music.

Just keep your heart light and happy.

One,

Two,

Three,

Four,

And bounce,

Bounce.

You don't have to turn.

I just turn periodically so you can see what it looks like on each side.

One,

Two,

Three,

Four,

Bounce,

Bounce.

Good.

And notice I'm not sticking my tailbone back and out.

I'm really keeping that spine straight up and down so the pelvis still tucks forward as we come down.

Bounce,

Bounce.

One,

Two,

Three,

Four,

Bounce,

Bounce.

Try and keep the arms so they don't come above shoulder height.

The reason for that is as we separate the shoulder blades and bring them back,

We're activating a very important energy gate between the shoulder blades.

One,

Two,

Three,

Four.

Give a smile.

You're doing great.

Bounce,

Bounce.

One,

Two,

Three,

Four,

Bounce,

Bounce.

One,

Two,

Three,

Four,

Double bounce.

Good.

Breathe in and out your nose.

It's really easy to hold your breath when we're not synchronizing breath with movement,

But we want to make sure we're breathing gently in and out the nose.

One,

Two,

Three,

Four,

Bounce,

Bounce.

One,

Two,

Three,

Four,

Double bounce.

Keep your gaze into the distance.

Nice and relaxed.

One,

Two,

Three,

Four,

Bounce,

Bounce.

And don't worry about what the hands do in back.

In front,

They're nice and straight.

The wrists are firm.

The fingers are extended.

In back,

The wrists might bend a little.

They might stay straight.

That's really not a worry.

One,

Two,

Three,

Four.

All right.

Those of you that have been working on the five minutes,

We're almost there.

You have about 25 seconds left to hit five minutes.

And then when you're—I'll tell you when that time is up,

And then you can stand and just breathe for a minute.

It doesn't have to be an exact minute,

But just stand for a while.

One,

Two,

Three,

Four,

Bounce,

Bounce.

Good.

Just keep the shoulders down and relaxed.

One,

Two,

Three,

Four,

Bounce,

Bounce.

Make sure you are doing that gentle breathing in and out your nose.

Feel the feet drawing in energy from the earth.

Oh,

My gosh.

Sorry.

Five-minute people,

You've now done five minutes and a half,

So you can stop.

I apologize.

One,

Two,

Three,

Four,

Bounce,

Bounce.

One,

Two,

Three,

Four,

Double bounce.

And again,

You can slow it down.

Let's say you did the five-and-a-half minutes,

Six minutes now,

And you just want to keep flowing.

Just do that gentle,

Soft arm swinging back and forth.

That also has great benefit.

One,

Two,

Three,

Four,

Bounce,

Bounce.

Smile.

Keep the chin also just a little bit tucked.

I love that laugh.

It makes me so happy.

When the chin is lightly tucked,

We bring in more heavenly chi through the top of our head because our bai hui point,

Our crown chakra in yogic medicine,

Is pointing up towards the heavens,

Another important gate.

We bring our feet through our back,

Through our head,

Lots of energy coming in and moving.

One,

Two,

Three,

Four,

Bounce,

Bounce.

One,

Two,

Three,

Four,

Bounce,

Bounce.

You're doing so great.

Remember,

It's okay to stop any time you're like,

Oh,

Why do I have to keep going?

It's okay.

You don't.

You should be happy through this entire exercise.

Just standing and hanging out and smiling and feeling happy will do more for you.

One,

Two,

Three,

Four,

And bounce,

Bounce.

One,

Two,

Three,

Four,

Double bounce.

Good.

We're on our last two minutes.

Doing such a good job.

Those of you that need to stop now,

That was eight minutes.

Keep the breath moving in and out the nose.

One,

Two,

Three,

Four,

Bounce,

Bounce.

Remember the tip about separating the shoulder blades as you bring the arms forward.

That'll keep your shoulders more relaxed.

It'll also increases energy to your brain,

Which is good to have mental clarity.

Bounce,

Bounce.

One,

Two,

Three,

Four,

Double bounce.

Good.

We are on our last minute,

Guys.

You're doing such a good job.

One,

Two,

Three,

Four,

Bounce,

Bounce.

Really feel the lightness in your heart.

Smile.

Smile to your heart,

The governor of all your emotions.

One,

Two,

Three,

Four,

Bounce,

Bounce.

One,

Two,

Three,

Four,

Bounce,

Bounce.

We're going to keep going for two more repetitions.

One,

Two,

Three,

Four,

And let's do one more.

One,

Two,

Three,

Four,

Bounce,

Bounce.

Good.

Stand with your feet.

Check to make sure they've fallen out of alignment.

They should be parallel.

Toes pointing forward,

Arms by your side.

Just really tune into what you notice,

What you feel,

Both in your body,

Spirit,

And emotions.

Breathe gently in and out your nose.

You might notice a buzzing,

Tingling sensation in different parts of your body.

Usually people notice it in the arms and hands.

Close your eyes and go deeper,

Just for a moment,

And give a real big,

Genuine smile that crinkles the edges of your eyes.

Celebrate your time here today,

Your time with this community,

Opening your energy.

Open your eyes.

Thank you for joining me for this day nine of our Ping Shui Gong Challenge.

It's been my honor to be with you in this healing community.

Reviews

Hello beautiful 🌺🍎🌺🍎🌺Thank you so much for the wonderfully practice🎀🎀🎀I’m smiling and feeling glimmers 🗺️much love 🕉️Namaste

Thanks for publishing this 10 minutes of moving Julie . I’m feeling much more alive . Doing this each day at sunset now

This practice stimulated a light-heartednes in my heart space and encouraged energy flow in all the ways I needed it this morning. The instructions were clear for me. Thank you 😊 💓

Pleased I did this challenge and can continue my Ping Shui practice daily
❤️