QI GONG TIPS

Pressing Towards the Heavens with Two Hands

This position uses deep breathing and stretching techniques in order to increase blood circulation while lowering heart rate and blood pressure. In other words, it helps to make the body’s circulation system more efficient. The gentle stretching motion also works to slowly relax and rejuvenate sore or stiff muscle groups, particularly in the back and spinal regions.

In Traditional Chinese Medicine, this exercise is believed to help the organs that are located in the upper torso, including the heart, lungs and stomach. This trio of organs are thought to be vital in regulating the chi energy through the body and generating the heat that the body produces. The deep breathing and stretching motions of the exercise also help to reduce stress and create an overall sense of relaxation.

From the starting position, move your left foot to the side until you are standing with your feet shoulder-width apart. The knees should remain slightly bent, but the back should be kept straight and the pelvis tucked forward. Continue to breathe slowly and steadily, inhaling through the nose and exhaling from the mouth. Slowly, begin to bend your elbows to bring your hands in front of you to about waist level. Palms should be facing towards the ceiling with fingers slightly spaced out and pointing towards each other. They should not touch however; the hands should be kept in a position that leaves between two and four inches of space between your fingertips.

Continue to slowly raise your hands in front of your body until you reach the level of your forehead. Turn your wrists so that the palms of your hands are now facing away from you. Slowly press your arms away from the body and at a slight upward angle, keeping your wrists bent and your fingers pointing towards each other. Be sure that you are still breathing gently and steadily, in through the nose and out through the mouth.

Notice your abdomen. It should be relaxed during this process. Now begin to reach your arms upwards, allowing your body to stretch upwards as if you are trying to follow your hands to the ceiling. Allow your gaze to follow the line made as you reach skyward.

Now deepen the stretch to include your entire body. Rise up onto your toes as much as is comfortable for you, continuing to breathe steadily. Imagine now that your internal energy is moving upwards, circling from the earth into your body, moving upwards into your abdomen, your torso, your chest and then your head.

Now begin to release the stretch and move the body into the reverse motion. Turn your palms so that they are facing away from each other and slowly bring the arms down in an arc. Exhale and slowly tighten your abdominal muscles as the arms and feet return to a natural position. As you return slowly to the starting position, imagine that the chi energy of the universe is flowing into your head and down into the rest of your body.

Exhale. When your palms are once again in front of your thighs, you should then focus your attention on returning your body to the starting position.

James Chen

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