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Qigong
Qigong Basic Exercise
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If the air outside is polluted or dusty, then it is better to stay inside for our exercise. Otherwise a shady and sheltered place or an open window should provide some fresh air. We make ourself comfortable by removing clothes that restrict our breath and take off our shoes to exercise barefoot or with socks if we can. Light shoes also do the job. The movement of the arms should not be restricted by our dress. We relax shoulders, arms, hands, back, hips, legs and feet by shaking them a little bit. We make faces, grin, smile and then relax our face. Our view becomes soft, relaxed and goes into the far distance. The eyes can be closed or open. We are standing on both feet. Even if we just intend to exercise for 5 minutes, whe choose our position as if we were a German Oak and wanted to stay like this for eternity. We inhale one, two, three times and each time when exhaling we sigh aloud or in our mind and think the following: | |
| Now I will exercise just for myself! Many important things I've already finished and many I will finish later on. But NOW this exercise is the most important task for me. The world will turn around without me for a while. All sounds and pictures around me start to fade while I concentrate on my exercise more and more. | ||
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We inhale through the nose, relaxed and without effort.While doing so, we imagine how the air accumulates deep down in our belly. Then we start exhaling through the nose, lift both arms and stretch out the fingers relaxed but as far as possible, concentrating on our fingertips. |
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We continue exhaling and take care that our shoulders are relaxed and are not lifted. Sometimes it is helpful to imagine that our fingertips are pulled outward and upward with a rubberband while gravity makes our shoulders sink down naturally and gently. |
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We bring our hands together until they are about 10cm apart. Then we start to inhale gently through the nose again. We pull our hands towards the body a little bit and let them sink down like they are resting on a pillow of air. Our elbows are relaxed and sink down, following the natural gravity. We still concentrate on our fingertips and feel how the breath accumulates in our belly again. |
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While we gently finish inhaling, our hands proceed down and to our sides until we reach the starting position "German Oak" again. We start to exhale and lift our hands for the next turn....We master this exercise stepwise by concentrating on the outer movements and relaxation first. Just breath naturally and relaxed. Later we start to coordinate breath and movements like stated in the text above. "Übung macht den Meister!" (practice makes perfect) |
This Text and further Infos about Tai Chi are available in
Internet at http://www.Wushu-Zentrum.com
Copyright: 1996,1998 M.Buttgereit, Hamburg. referencing, copying and
distribution only
with mentioning the Copyright and for non-commercial purposes.
