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BA DUAN JIN THE CHI KUNG WARM UP EXERCISES
WARMING UP THE KNEES:
Stand feet together. Bend the knees and stoop over,
just touching your knees with your fingers.
Rotate knees 30 times to the left and 30 times to the right.
Warming up assists in making the body flexible. Loosening the knees
and shoulder joints enhances your chances of getting
the benefits on the Chi Kung as it opens up the internal energy
channels, allowing it to flow more freely in training.
LOOSENING THE SHOULDERS:
Standing feet shoulder width apart bend the knees with the arms
on your sides. (This is called the Wu Chi Position or beginning
stance and you should always return to it after finishing each
exercise,before moving on to the next.)
Breathe in and rise your arms in front of you at shoulder level and
then make 'breast-strokes' like movements with your arms.
Breathe out as the arms extend to the sides and in as the
hands come together in front of your chest. Repeat for a minute.
This opens up the lungs and at the same time loosens the
shoulder joints, thus allowing free flow of Chi.
This exercise combined with Holding The Balloon & Holding Up a Single hand,
is used for curing a hang over.
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SUPPORTING THE SKY WITH BOTH HANDS
Stand with feet shoulder width apart and
arms hanging loosely on your side.
Breathe in, lift your arms up, as they come
above the head turn the palms out so the
fingers are facing inwards, with the back of
the hands just above the crown of your head
As you breathe our straighten the arms,
pushing up with the hands as if pushing
against a ceiling, at the same time press
your feet firmly to the ground.
Breathe in and lower the arms by bending
the elbows and bringing the back of your hands
just above the crown. repeat the whole cycle for a minute.
This regulates the internal organs. It also relieves
fatigue and increases inhalation. as well as invigorating
the muscles and bones of your back and waist, it has also
been found to help correct poor posture of the back
and shoulders.This exercise combined with
DRAWING THE BOW TO THE LEFT &mp TO THE RIGHT and SHAKING THE BODY
is beneficial to women who suffer from PMS including painful periods.
The flow of Chi is enhanced allowing adjustment of hormonal
and internal physical changes.
DRAWING THE BOW TO THE LEFT & RIGHT
From the Wu chi position bend the elbows
and lift the arms up so the palms face your chest.
turn the left palm out to the left with fingers pointing up.
imagine the left arm is pushing against a wooden part
of an archer's bow whilst the right finger are curled
around the bows string.
As you breath aout pull the imaginary string
to the right and push out with the left palm to the left.
Breathe in and bring the palm back in front of the chest
and then repeat the exercise to the right.
repeat this cycle for a minute
this exercise is most beneficial to the
thoraic cavity-the chest. It improves the circulation in the area.
Hold the position for 2 minutes.
Additionally it also enhances the flow of Chi in the small intestine.
HOLDING UP A SINGLE HAND
From the wu Chi position breathe in and
raise your hands to chest level, palms facing you.
turn your left palm down with the fingers pointing backwards.
Breathe out and push up with the right palm and down with the left
straightening the elbows.
Bring the arms back in front of you with the palms facing the chest
and this time push up with the left and down
with the right. repeat the cycle for a minute.
This exercise increases the flow of chi on both sides of your body
it benefits your liver, gall bladder, spleen and stomach.
The movements of this exercise prevent diseases of
the gastrointestinal tract.
LOOKING BACK LIKE A COW GAZING AT THE MOON
Lift the arms from the Wu Chi position to chest level, palms facing you.
As you breathe out turn the upper body to the left
simultaneously turn the palms outwards as if pushing against a big balloon.
When you have turned as far left as you can making sure the hands are
still opposite the chest, hold the position for a second.
Breathe out & lower the hands back to the Wu Chi position.
breathe in & bring the hands up and repeat the twist to the right.
Repeat the whole cycle for a minute.
This is regarded as one of the most powerfull of the Ba Duan Jin
exercises as it has a very strong effecton the central nervous system
and the circulation of blood and Chi to the head.
It inspires the power of the kidneys:Strengthens the activity of
the eyeballs, neck and shoulder muscles. It also helps relieve
high blood pressure and hardening of the arteries.
LOWERING THE HEAD & HIPS
From the Wu Chi position raise your right hand up in an arc
above your head with the palm facing down.
Breathe in and bend over to your left, letting your left arm hang
hang loose to your left. Transfer all your body weight to the
right leg, start breathing out and reach over the left
to the furthers point that feels comfortable to you.
Breathe in and straigthen up with your rigth still in arch above
your head. Breathe out as you lower your right arm. breathe in and raise
your left arm in an arch over your head and repeat the stretch.
repeat the whole cycle for a minute
This exercise reduces tension in the sympathethic nervous
system and effectively relaxes the whole body, enabling Chi to flow with ease.
It also prevents fever
TOUCHING THE KNEES WITH BOTH HANDS
From the wu Chi position breathe in and raise both arms to
the sides, palms facing up to shoulder level, then, up above
your head. As you start to breathe out turn the palms face down
and bring the arms down, outstretched in front of you at shoulder level.
as the arm circle downwards in front of you, bend the knees as if
going into a squat. at half squat position, hold for a second.
At this point each hand should be outside each knee. Start to breathe
in and straigthen up slowly, continuing to circle with your hand
behind you, bringing them up over head and finishing with them
outstretched in front of you at shoulder level. At this point you
should be standing up, continue the cycle for a minute
This exercise stretches the spine and benefits the muscles of
the lower back and legs. It is also beneficial to the internal
organs of the lower abdomen. It strengthen the Kidneys, Adrenal Glands,
the Arteies and veins
CLENCHING THE FIST
From the wu Chi position, sligthly bend the knees and form
a fist with each hand, folding your thumbs inside your fists.
The elbows should be bent such that the fist are facing up
and resting on each side of your waist. Breathe out slowly
as you extend your left arm in front of you at shoulder level,
turning the fist over to finish face down. Start to breathe in
and as you pull your right elbow back, extend the right arm
as you did with the left. Continue to alternately breathe
and extend the arms in this way for a minute.
Clenching the fist allows the flow of Chi through the entire
body, right from the feet and to the hands and eyes. It stimulates
the cerebral cortex and heigthens the circulation of blood
and oxygen in the cardivascular system.
SHAKING THE BODY
From the wu Chi position, sligthly bend the knees, breathe in and place
the backs of your hands on your lower back, closing your bowels.
Shake your whole body by bouncing up and down gently, breathing out on each bounce.
Repeat the cycle for a minute
This exercise allows the internal organs to massage each other.
It is very good for the spine, the nervous system and sense of balance.
When combined with Holding The Balloon and Looking Back Like a Cow
it is used to relieve headaches