Big Python Softens Its Body Dah Maang Roan Shenn

After you have regulated your breathing and mind, start moving your body around slowly. The motion starts at your feet, and flows upward in a wave through your legs, body, chest, shoulder, arms, and finally reaches your fingertips (Figure 3-56). The movement feels sort of like a large snake moving around inside your body. The movement is comfortable and natural, and there is no stagnation or holding back. Do the movement for about one to two minutes, until you feel that your body is soft and comfortable from deep inside the internal organs to your limbs. After you have finished, hold your hands in front of your waist with the palms facing down (Figure 3-57). Continue to keep your mind calm, and breathe smoothly.

3. The Chi is Sunk to the Dan Tien (Chi Chern Dan Tien) fcSjyjffl In this third exercise you are using your mind to lead the Chi to sink to the Lower Dan Tien in coordination with the movements. First, inhale and turn your palms towards each other (Figure 3-58)

Three Dan Tien

Figure 3-60. Figure 3-61.

and lift them to shoulder height (Figure 3-59). Then turn both palms downward (Figure 3-60) and lower them to waist level while exhaling (Figure 3-61). Do ten repetitions, and each time you lower your hands imagine that you are pressing something down, and use the mind to lead the Chi to the Lower Dan Tien. Remember, even though it looks like you are moving only your hands, with practice you will be able to generate the movement from your legs or waist.

Figure 3-60. Figure 3-61.

and lift them to shoulder height (Figure 3-59). Then turn both palms downward (Figure 3-60) and lower them to waist level while exhaling (Figure 3-61). Do ten repetitions, and each time you lower your hands imagine that you are pressing something down, and use the mind to lead the Chi to the Lower Dan Tien. Remember, even though it looks like you are moving only your hands, with practice you will be able to generate the movement from your legs or waist.

Shoulder Circling Exercise

Figure 3-62. Figure 3-63.

4. Expand the Chest to Clean the Body (Jaan Shiong Jing Shenn)

After you have completed the last exercise, start circling your arms up in front of you and out to the sides. As they rise in front of your chest they cross (Figure 3-62), then separate up and out to the sides (Figure 3-63). Inhale deeply as they rise, and exhale as they sink out and to the sides. The Yi and the movement start at the waist and are passed to the limbs. The chest area is especially important in this exercise. The deep breathing and the movement of the arms loosens the muscles around the lungs. While doing this exercise you should also visualize that you are expelling the dirty Chi and air from your body and lungs, and pushing them away from your body. Repeat the movements ten times.

Figure 3-62. Figure 3-63.

4. Expand the Chest to Clean the Body (Jaan Shiong Jing Shenn)

After you have completed the last exercise, start circling your arms up in front of you and out to the sides. As they rise in front of your chest they cross (Figure 3-62), then separate up and out to the sides (Figure 3-63). Inhale deeply as they rise, and exhale as they sink out and to the sides. The Yi and the movement start at the waist and are passed to the limbs. The chest area is especially important in this exercise. The deep breathing and the movement of the arms loosens the muscles around the lungs. While doing this exercise you should also visualize that you are expelling the dirty Chi and air from your body and lungs, and pushing them away from your body. Repeat the movements ten times.

5. Pour the Chi into the Baihui (Baihui Guann Chi)

After you have cleaned your body, you now visualize that you are taking in Chi from the heavens through your Baihui and pushing it down through your chest to the Lower Dan Tien and finally through the bottoms of your feet into the ground. The motion of this exercise is simply the reverse of the previous one. Again, the relaxation of the chest is very important. When you inhale, open your arms out in front of your abdomen (Figure 3-64), and circle them up until they are above your head (Figure 3-65). As you exhale, lower your hands palms down in front of your body while visualizing that you are pushing the Chi downward until it is below your feet (Figure 3-66). Repeat the movement ten times.

6. Left and Right to Push the Mountains (Tzuoo Yow Tuei Shan) &BMlij

Hands Pushing Downward

Figure 3-66. Figure 3-67.

After you have cleaned your body and absorbed Chi from heaven, you start building Chi internally and using it for training. As you inhale, raise your hands to chest height (Figure 3-67). Lower your elbows and turn your hands until the fingers are pointing to the sides and the palms are facing down (Figure 3-68). Keep your wrists loose. As you exhale, extend your arms to the sides. When the arms are halfway extended, settle (lower) your wrists and push sideways with -92-

Figure 3-66. Figure 3-67.

After you have cleaned your body and absorbed Chi from heaven, you start building Chi internally and using it for training. As you inhale, raise your hands to chest height (Figure 3-67). Lower your elbows and turn your hands until the fingers are pointing to the sides and the palms are facing down (Figure 3-68). Keep your wrists loose. As you exhale, extend your arms to the sides. When the arms are halfway extended, settle (lower) your wrists and push sideways with -92-

Halfway Opened Arms
Figure 3-68. Figure 3-69.
Qigong Figurines

Figure 3-70. Figure 3-71.

the palms as if you were pushing two mountains away (Figure 3-69). Inhale and bring your hands back with the palms facing inward (Figure 3-70), then exhale and lower the hands in front of you with the palms down and the fingers pointing forward (Figure 3-71). The muscles should remain relaxed throughout the exercise. Do not extend your arms to the sides as far as they can go, because this causes muscle tension and Chi stagnation. Repeat the movement ten times.

Figure 3-70. Figure 3-71.

the palms as if you were pushing two mountains away (Figure 3-69). Inhale and bring your hands back with the palms facing inward (Figure 3-70), then exhale and lower the hands in front of you with the palms down and the fingers pointing forward (Figure 3-71). The muscles should remain relaxed throughout the exercise. Do not extend your arms to the sides as far as they can go, because this causes muscle tension and Chi stagnation. Repeat the movement ten times.

Energygatesquigong

Figure 3-72. Figure 3-73.

7. Settle the Wrists and Push the Palms (Tzuoh Wann Tuei Jaang) £1

This exercise continues the training of using your Yi to lead your Chi, only now you are pushing forward instead of to the sides. In order to lead the Chi forward to your palms, pretend that you are pushing a car or some other heavy object. Start by raising your arms in front of you while inhaling, as you did in the previous exercise (Figure 3-72). Then lower your elbows and turn your palms forward and downward (Figure 3-73). The wrists are relaxed and the fingers are pointing forward. Exhale and extend your arms. When they are more than halfway out, settle (lower) the wrists and push the palms forward (Figure 3-74). Do not extend your arms all the way, because that would tense the muscles and cause stagnation of the Chi circulation. Next, inhale and draw your hands back, with the palms facing your chest (Figure 3-75), and then exhale and lower your hands to your abdomen (Figure 3-76). Repeat the movement ten times.

8. Large Bear Swimming in the Water (Dah Shyong You Shoei) ^C^^TfC

When you have finished the last exercise and your hands are in front of your abdomen, raise them again while inhaling (Figure 3-77), then exhale and extend your arms forward with the palms up (Figure 3-78). Inhale and move your arms out and to the sides, turning the palms down, then circle the hands to your waist as you rotate the palms upward (Figures 3-79 and 3-80). Continue by exhaling and extending your arms forward. The motion is similar to the breast stroke in swimming. As always in Tai Chi, the movement is generated from the legs and directed upward to the hands. Repeat the movement ten times.

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Responses

  • joyce
    How do dan tien exercise?
    8 years ago

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