This triple warmer exercise is said to balance the yin and yang energy of the body. Stand in a normal position with feet relaxed, toes turned slightly outward. Breathe in through the nose and lift both palms up in front of you with the palms facing upwards. The fingers point towards each other as you stand up onto your toes. Older people may prefer not to stand on their toes.
As you breathe out, turn the palms downwards still with the fingers of each palm pointing towards each other and push downwards back to the starting point as you lower your heels. This must be done with very relaxed palms and shoulders. Make sure the shoulders do not lift up at any time. See photograph 8.
This first movement is called the Lower Warmer and acts upon the elimination organs, colon, kidneys, etc.
Repeat this exercise three times and then go on to the next part, called the Middle Warmer. This exercise acts upon the digestive organs.
This time lift the palms in the same way as before, coming up onto the toes again. This is exactly the same as before.
Now as you breathe out, turn both palms outwards at chest height and push out away from your body. When you push out from your chest, the arms should be held at arms length but not quite straightened. Continue the push until the palms have reached the sides of your body. Continue the circular movement and push downward at both sides until the palms have come back to your hip level. Remember to stay relaxed.
For the Upper Warmer, start the movement in the same way as for the other two by bringing the palms upwards and standing up on your toes. This time gently roll the palms up and over your head with the palms turned up. Hold your breath as you push upward. Next, take both palms out to either side and as you pushdown, breathe out and stand down. This acts on the respiratory system and the mind.
Never eat before or after practising any Qigong for at least 10 minutes and preferably one hour as digestion uses up too much energy The main areas of energy use are procreation (sex), digestion and physical or mind movement. So when practising any meditation we need the ch'i to flow freely. If we use up the gained energy there is no sense in doing the exercise in the first place.
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