QI GONG TIPS
Touching the Toes and Bending Backwards
In this exercise of qi gong, the stretching
motions work the lower back and upper torso muscle groups, relieving tension
from the back and abdomen areas. But the lower body also gets a good workout,
since you are stretching and working the hamstring and quadriceps muscles, two
of the largest muscle groups in the legs. You also get some benefits for your
abductor and hip flexor muscles during the exercise. The massage motion that is
involved is not only pleasant but it increases the blood flow to the lower back,
further helping to relieve tension or discomfort in the area.
If you have any kind of high blood
pressure concerns, you should not lower your head past your heart or you could
experience dizziness or light headed-ness. Pay attention to the amount of
bending that you do at the waist if you have any lower back problems. Also,
don’t lock the knees during the exercise, or you may overstrain your hamstring
muscles.
Beginning from the ‘wu ji’ starting position,
lift the left foot and move it to the side a distance of between six inches to a
foot, whatever is comfortable for you. Keep the knees slightly bent and the feet
pointing forward. Tilt the lower part of the pelvis forward and slightly tighten
your lower abdomen muscles.
Practice your deep, controlled breathing,
inhaling and exhaling through the nose. As you inhale, relax your abdomen and
extend it, then contract it as you exhale. This will help you to breathe very
deeply. Your upper body and arms should be relaxed, with your hands resting
lightly against your hips.
Now slowly bend forward at the hips, allowing
your hands to slide down the outside of your legs getting lower and lower.
Exhale as you bend further forward and down, pulling your abdomen in and bending
your knees. Go as far down as you can without overstraining yourself. Then hold
the position for a few seconds as you continue to breathe slowly and gently.
Next, move your hands back up your legs as
you start to return to an upright position. Allow your hands to travel up your
gluteus muscles and come to rest on your lower back. Gently massage the area of
the lower back where your kidneys are.
After about thirty seconds of this massaging
motion, slowly bend backwards from the waist, keeping your hands in place on
your lower back to help support it. Allow your gaze to follow the bend, looking
upwards and, eventually as you improve, backwards. Imagine that you are lifting
your chest towards the ceiling. When you have reached the level of bending that
is comfortable for you, hold it for at least fifteen seconds.
Breathe deeply and freely as you hold the
stretch. Then slowly unbend, moving your hands from your back around to the
front of your body until they are at the front of your hips. Exhale as you come
back to the starting position. Be sure that as you are moving through the bends
that the motion is gentle and smooth, not rapid or jerky in any way. Repeat the
entire sequence four to eight times.
James Chen
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