Warm Up Exercises

Shoulder Rotation with Eyes

Lateral movement Spot an object in each extreme angle of your peripheral vision and move from one to the other alternately without turning your neck. 2. Up and down Spot an object over your head, another one by your feet and go from one to the other without tilting your head. 3. Upper right corner of the right eye to the left corner of the left eye. 4. Upper left corner of the left eye to the right corner of the right eye. 5. Rotations Follow a circle around the eyes very slowly and catch...

Warning Of Energy Gates

Bone Breathing

Bone Compression Fig. 25 Bone Breathing 2. Bone Compression This exercise is another mean of increasing the flow of Chi to the muscles and the bones, squeezing out toxins, sediment, waste material, and negative emotions that have become stored in the muscles. Once these negative qualities are cleaned out, positive ones have room to grow. Positive emotions relax the muscles and the entire body. We also know the Bone Compression as the Power Exercise or the Dynamic...

Windmill Exercise Opening the Spinal Joints

Lying Windmill Exercise

Do each phase of this practice very slowly and mindfully. 1-3. Begin in the same stance as for Waist Loosening. Bring both hands together and hook the two thumbs together. Keeping the hands close to the torso, inhale and raise the arms until they are extended straight above the head, with the fingers pointing upward. Gently stretch up in this position, extending the spine slightly backwards. You can even say Ahhhhhh as you would when you stretch first thing in the morning. 4-5. Begin to exhale...

Spinal Cord Breathing

Inhale and expand the chest, arms bent at the elbows and extended to the sides of the body. Exhale, tuck the tailbone under and round the back forward, bringing the elbows toward one another in front of the chest. Inhale, expand the chest, tuck the chin in toward the throat, push the chin back, raise the crown and bring the arms out to the sides. Repeat this back and forth movement 36 times. This movement activates the cranial and sacral pumps, and loosens all the joints in the spine. Head...

Hand and Wrist

Exercise With Passive For Arm

One arm and hand active, the other arm and hand passive. The passive side receives the treatment exercise, the other side active side gives the stretch. Stretch is given upon exhalation. a. The active hand lifts up the passive wrist at sternum level and flexes the wrist by pushing the hand toward the inside of the arm. 2. Internal rotation with flexion and abduction of the wrist a. Passive hand facing your face the active hand wraps around the back of the passive hand, thumb between the little...

Simple Chi Kung

Whether one is student or an expert, practice is essential. A practice session can be fruitless, however, if the body is not properly prepared to handle the energy it is about to absorb. This is the main reason for these additional Iron Shirt training exercises. The term warm-up means to begin the Chi and blood flow and invigorate their circulation throughout the body. Warm-up exercises are particularly important for areas of the body that are rarely stretched, such as the spine and the sacrum....