A qigong set to get ready for autumn.
Part one
Start to pay more attention to building up your reserves of vital energy. Focus on movement phases that bring attention to lung and core. Consider when to start switching to hot drinks rather than cold drinks.
Emotionally, autumn is a time to consolidate, to gather, to take stock, to let go of things that aren't working, aren't useful or aren't beautiful. Relax the body by breathing in through the nose. Relax the mind and emotions by paying attention to letting go, to embracing impermanence, change and transition while exhaling.
General warm up
- Toe circles, ankle circles, knee circles, hip circles, knee bends
- Long side bends, hip circles
- Forward bends stretching back, stretching forward, then with kidney massage
- Shoulder shrugs, arm circles, halo circles
- Elbow circles, wrist circles, hand and finger massage
Focus on breath
- Face, nose, throat, ear, sinus massage
- Standing post, wuji posture, with deep conscious breathing
- Embrace ribs, deep breath while rolling shoulders
- Hands behind neck
- Hands at base of spine
Extend the breath
- Turtle breathing
- Dragon breathing
- Taiji pushing and pulling
- Silk reeling
- Gently shake, vibrate all over
Open chest, strengthen lungs
- Pull qi down from the heavens
- Simple bow and arrow
- Warrior bow and arrow
- One hand plucks the sky
- Embracing the moon
- Chest fly, left, right, both
- Ring the temple bell, small, large, side to side
- Warrior version of shaking the tail. Reach down, across to warrior stance. Bend back. Stretch forward and back. Straighten front leg while turning to "snake creeps down". Repeat in both directions.
Strengthen core, find the center
- Xing Yi (Mind-Intention) Three Powers exercises: small movement, no movement, big movement
Return to breath
- Nurture qi at core
Part two
Several styles of breath are used in health and longevity qigong practice. Part One noted exhaling to expel "stale air" or "turgid qi", typically an exhale through the mouth with a certain amount of force, "expelling wind".
Another exhale is long, slow, relaxed, through the nose. A long, "thin", deep, relaxed nasal exhale is good to augment the flow of vital energy throughout the body, especially to the inner organs, brain and extremities.
Focus attention on both breaths as we move into the colder seasons. First expel tired energy, using some faster movements. Then warm the body with qi circulation breath, using slower movements.
Warm up and breathe
- Toe circles, ankle circles
- Flowing side bends, hip circles
- Shoulder shrugs, arm circles
- Wrist circles
- Eye and neck circles
- Turtle breaths, dragon breaths
Gather and pull, collect and release
- Open heaven and earth
- Pulling stale essence
- Ring the temple bell
- Shoot the arrow
- Snapping the yin
- Praying mantis
- Squat, gather, release
- Expand into the cosmos
- Slow, deep breathing
Balance and center at the core
- Taiji walking, structured
- Flowing like kelp
- Taiji walking, free-form
- Taiji push and pull
- Embrace the moon
- Wave hands like clouds
- Stepping back
Balance and center from the legs
- One-leg stances: low, centered
- One-leg stances: pushing
- One-leg stances: reaching
- One-leg stances: warrior
- Bird frolics
Qigong stepping
- Step, breathe: to toe
- Step, breathe: to heel
- Step, breathe: to sole
Santishi: intentional qi flow
- With movement
- Without movement
- With steps