Ping Shuai Gong: 20 Minutes

Ping Shuai Gong fights disease, balances your blood pressure, gives you a lean body, and brings a smile to your heart. It involves in moving both arms in parallel, swinging first to the front of the body, then swinging the arms back, and allowing them to return to the front.

Note: This is a recording of a live class.

Transcript

All right,

For those of you that did the Ping Shui Gong challenge for 10 days,

We did 10 minutes of this arm swinging exercise.

Today we're going to be doing 20 minutes.

You can do one minute,

Five minutes,

10 minutes,

Any combination thereof.

But before we begin,

Let's come into our space.

The feet are about hip width apart,

Toes pointing forward.

Drop the tailbone down,

Lengthen your spine and let the shoulders hang heavy.

Tuck the chin gently and just gaze softly into the distance as you draw energy in from your feet,

Up from the earth,

And in from the top of your head from the heavens.

Begin breathing gently.

Smile.

Fill your heart with happiness and lightness.

That's the most important part of Ping Shui Gong,

Is this positive,

Warm energy in your heart.

Take one more deep breath in and out of your nose and then let's begin.

As a reminder,

In Ping Shui Gong we bring our arms up to shoulder height and we let them go back.

We swing them back and then they come back up to the front.

When we go back on the fifth time,

We'll do a double bounce.

So it'll be one,

Two,

Three,

Four,

And bounce,

Bounce.

Now,

It's best to just watch me when I do a bounce to do it when I do it or the time after because sometimes I'll miss the fifth count or whatever.

That's not the most important thing.

The most important thing is we're just breaking up the monotony when we do our little double bounce.

So let's begin.

Gaze is soft in the distance.

Feel that nice alignment.

Don't put your bum out when you go down.

Keep the spine nice and straight so it's not a huge bend.

One,

Two,

Three,

Four,

Bounce,

Bounce.

And it's a bounce on the way down and a bounce on the way up.

Double bounce.

One,

Two,

Three,

Four,

Bounce,

Bounce.

One,

Two,

Three,

Four.

Keep the chin gently tucked.

It's easy for it to lift up.

Feel the grounding of your feet.

Smile.

We're going to be here for quite a while so just hang in there.

One,

Two,

Three,

Four,

Bounce,

Bounce.

And it's good to use your shoulder blades,

Separating them when you bring the arms to the front.

That keeps this important gate of energy between the shoulder blades open.

It also keeps it easier to just bring your arms to shoulder height.

One,

Two,

Three,

Four,

And bounce,

Bounce.

You don't have to turn.

I'm just turning so you can see the different perspectives.

One,

Two,

Three,

Four,

Bounce,

Bounce.

Good.

Feel just like you're letting everything go off your hands into the earth for recycling.

One,

Two,

Three,

Four.

And if this is your first day,

It's okay to stop anytime you want.

You're welcome to hang out and listen to the music,

Even if it's not your first day.

Every day we're different.

Some days this will feel easy and happy and other days you'll be like,

Oh,

It's such a chore.

Ping shui gong should never feel like a chore.

If you're not joyful and happy,

That's a good time to stop.

One,

Two,

Three,

Four,

And double bounce.

One,

Two,

Three,

Four,

Bounce,

Bounce.

Really come into the present.

Feel your feet firm on the earth.

Feel that little springiness of the double bounce.

Bounce,

Bounce.

One,

Two,

Three,

Four,

And double bounce.

Make sure you're breathing.

A nice gentle breath.

We want to keep the oxygen coming in.

If you're able,

You can do long deep breathing.

It's a little hard or you can even do breath of fire where you inhale up,

Exhale back.

That's quite a rapid breath.

It would sound like this.

Hang on one second.

But you can just breathe gently.

Just make sure you're moving the air.

One,

Two,

Three,

Four,

And we're already done with five minutes.

So if your goal was five minutes today,

You can just hang out.

Stand still.

Gaze into the distance for a while and breathe for about a minute.

And then you can just hang out.

Listen to the music.

One,

Two,

Three,

Four,

And bounce,

Bounce.

Keep that spine nice and straight.

One,

Two,

Three,

Four.

Don't worry about what your hands do in the back.

They might flex.

They might stay straight.

But in the front,

You want them nice and straight,

Fingers extended.

One,

Two,

Three,

Four,

Bounce,

Bounce.

One,

Two,

Three,

Four,

And double bounce.

Good.

Keep that breath flowing.

I love to imagine different things.

So this could be a really fun to imagine that you're walking through the forest,

The sun sparkling through the trees,

Or you might be kayaking or canoeing on a sparkly lake,

Listening to the birds around you.

If you are on your phone,

You might actually be outside.

It's always good to do qigong or ping shuai gong outside.

One,

Two,

Three,

Four,

And bounce,

Bounce.

One,

Two,

Three,

Four,

And double bounce.

Feel the air moving over the arms.

One,

Two,

Three,

Four,

And bounce,

Bounce.

Let your worries go into the earth.

Feel this vibrant energy fill your body.

One,

Two,

Three,

Four,

Double bounce.

One,

Two,

Three,

Four.

Good job.

Keep going.

One,

Two,

Three,

Four,

And double bounce.

We're going to have one song for the first 12 minutes,

And then we'll do another song after that.

We're at about eight minutes now.

One,

Two,

Three,

Four,

And bounce,

Bounce.

Keep that spine nice and straight,

The tailbone moving down to the earth.

One,

Two,

Three,

Four.

If you find you're thinking about what you have to do at work next or your grocery list,

Go ahead and really focus on the lengthening of your spine,

The movement of your arms.

You want to be very present.

We want to take these 20 minutes just for you,

Not for what you have to do,

Who needs you,

What you think comes next.

Just be right here celebrating this energetic community and your time together.

One,

Two,

Three,

Four,

And bounce,

Bounce.

One,

Two,

Three,

Four,

Double bounce.

Good.

Again,

If you're feeling any soreness or pinching or frustration,

That is the time to stop and stand with your feet hip-width apart for a minute,

Breathing gently as you smile,

Gaze into the distance.

One,

Two,

Three,

Four.

Oh my gosh,

We have 10 seconds and then you're done with 10 minutes.

That's the longest that we did before,

So we're going to double that today.

One,

Two,

Three,

Four,

And bounce,

Bounce.

One,

Two,

Three,

Four.

Keep that spine nice and long.

Keep moving the shoulder blades forward as you bring the arms up.

One,

Two,

Three,

Four,

And bounce,

Bounce.

One,

Two,

Three,

Four,

Bounce,

Bounce.

And you can take out the balance.

You can also swing the arms more slowly,

Just in a gentle movement.

Different benefit,

Not the same researched benefits,

But still something I saw all the time when I lived in Shanghai.

Let's keep going.

This song takes a little while to finish up.

All right,

We're on our last time of this song and then we'll move into our Goa music.

One,

Two,

Three,

Four,

Bounce,

Bounce.

One,

Two,

Three,

Four.

And yeah,

Just know that when you use your imagination to imagine a beautiful space,

You're still in the here and now.

That's something in this moment being created by your mind that is very real,

Very present.

It's not unrelated to the task at hand,

So it's great to use your imagination if you like.

One,

Two,

Three,

Four,

And only happy thoughts,

Happy places,

Because this is Pingshuaigong after all.

It's all about happiness.

One,

Two,

Three,

Four,

And double bounce.

You can imagine hundreds of people outside in the park doing this together.

Such a precious experience.

And we'll have our dozens of people here on Insight Timer.

One,

Two,

Three,

Four,

And bounce,

Bounce.

One,

Two,

Three,

Four,

Double bounce.

Good.

One,

Two,

Three,

Four,

And bounce,

Bounce.

One,

Two,

Three,

Four.

Don't forget,

It is okay to stop.

We're at about 17 minutes now.

Actually,

Sorry,

14 minutes.

Oh my goodness.

So if you need to stop,

If you're feeling fatigued,

Achy,

Or any of that,

Please do stop.

One,

Two,

Three,

Four,

And double bounce.

One,

Two,

Three,

Four.

You're doing such a great job.

I hope you're feeling happy and uplifted.

One,

Two,

Three,

Four,

And double bounce.

One,

Two,

Three,

Four,

And double bounce.

We'll have a slightly slower rhythm,

But still within the speed that we need once we start our new song.

But we'll keep going with this until that starts.

There's a little bit of a lag time at the beginning of this song.

So three,

Four,

And bounce,

Bounce.

Oh,

It's not.

Okay,

I guess the playlist isn't doing the next song.

Sorry.

We'll just keep going.

We're at 15 minutes,

By the way.

We only have five more minutes to go.

One,

Two,

Three,

Four,

And bounce,

Bounce.

One,

Two,

Three.

Notice if you're kind of curving your spine,

Bring it up straight.

Keep that tailbone moving down toward the earth.

One,

Two,

Three,

Four,

And bounce,

Bounce.

One,

Two,

Three,

Four,

And double bounce.

Oh,

My gosh.

Whether you stopped after a few minutes or you're still going,

Hopefully you can feel this sunshine,

Joyful energy.

One,

Two,

Three,

Four,

And double bounce.

One,

Two,

Three,

Four,

Bounce,

Bounce.

Good.

I love as we're getting into like our last four minutes,

It's easy to kind of let the mind wander back to tasks you have to do.

Just gently nudge it back and say,

Hey,

I'm giving you a present.

I'm letting you be right here,

Right now.

You can do this.

And if you feel antsy,

That's a good sign.

It's time to stop.

You don't have to do all 20 minutes today.

One,

Two,

Three,

Four,

And bounce,

Bounce.

One,

Two,

Three,

Four,

Bounce,

Bounce.

Good.

One,

Two,

Three,

Four,

Double bounce.

One,

Two,

Three,

Four.

Oh,

My gosh.

We're down to our last two and a half minutes.

You're doing such a good job.

Whether it's two and a half minutes of relaxing and smiling or doing the full arm swing or gentle arm swinging,

You're doing great.

One,

Two,

Three,

Four,

And bounce,

Bounce.

One,

Two,

Three,

Four,

Double bounce.

Keep that chest up,

Spine straight,

Tailbone just move straight down.

One,

Two,

Three,

Four,

And bounce,

Bounce.

One,

Two,

Three,

Four,

Double bounce.

Oh,

My gosh.

You're doing so well.

One,

Two,

Three,

Four,

Bounce,

Bounce.

Feel the beautiful movement of the air as you swing your arms.

It is super cool doing this outside because you can really feel the air even more.

One,

Two,

Three,

Four,

Double bounce.

We're on our last minute.

One,

Two,

Three,

Four,

Bounce,

Bounce.

One,

Two,

Three,

Four.

Oh,

I see a little lava lamp of love in the distance,

Someone who is just joining us for the love.

Thank you.

One,

Two,

Three,

Four.

Oh,

My gosh.

Thirty seconds.

You're doing so well.

One,

Two,

Three,

Four,

Bounce,

Bounce.

One,

Two,

Three,

Four.

Feel the movement,

Feel the smile.

We've got about two more of these that we'll do.

One,

Two,

Three,

Four,

And bounce,

Bounce.

Awesome.

Stand with your feet hip-width apart,

Feet parallel,

Toes forward.

Make sure you tuck the pelvis so the perineum roots down.

Lengthen up and just gaze into the distance.

Smile,

Feel whatever you feel in your body.

Notice whatever you notice in your mind.

You might feel the vibration all the way down to your toes today.

If you've been feeling it in your arms and hands,

Often people,

When they do the longer times,

Begin to notice that.

Close your eyes and go a little deeper and see what you see.

Feel what you feel.

Taste what you taste.

A lot of people will get different tastes in their mouth.

The metallic taste means your lungs are releasing blockages.

The sweetness,

The spleen,

So a lot of different things you can experience.

Open your eyes.

Thank you so much for joining me for this 20-minute Ping Shui Gong challenge continuation,

If you will.

I hope you have a great rest of your day or evening.