qi gong exercise:
rowing on a calm lake
qi gong exercise contents
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introduction:
This is one of many qi gong exercises involving rowing on a lake. The variation tends to be in how large the circles are and how far behind your back the circles go.
This exercise is very similar to Rowing the Boat in the Middle of the Lake in the shibashi routine - and we have all 18 moves described in detail for you. If you would like to learn more please visit shibashi introduction
This move is one of the gentler variations. It looks as though you are drawing big circles with outstretched arms but your arms never go behind the body - making it much easier on the shoulders.
benefits:
- Backache helped by gentle stretches of the lower back
- Tiredness is replaced with energy
- Kidney problems - all circulation is boosted by the movements of the arm
tips:
- Only lean forward slightly otherwise you will place too much strain on the back muscles if you go too far forward you could make yourself dizzy!
- Always do things slowly and comfortably tai chi and qigong for health and relaxation are not meant to hurt! ever!
qi gong exercise: rowing on a calm lake
opening position:
- stand with feet shoulder width apart
- feet parallel and facing 12:00
- imagine head lifted from crown
- chin tucked in slightly
- eyes forward and relaxed
- shoulders relaxed
- arms hang loosely down
- fingers gently apart and slightly curved
- palms towards body
- tailbone tucked in
- knees relaxed - slightly bent
transition move:
- stand with feet shoulder width apart
- feet parallel; toes facing 12:00
- imagine head lifted from crown
- chin tucked in slightly
- eyes forward and relaxed
- shoulders relaxed
- arms hang loosely down
- palms towards body
- tailbone tucked in
- knees relaxed - slightly bent
circle arms to head:
- turn palms face out to front
- breathe in
- raise and straighten body
- arc arms up to head height
- elbows slightly bent
- now palms face ground
they turned with the arms!
Circle arms to ground:
- breathe out
- arc arms down to thighs
- sink body down with knees slightly bent
- bend slightly forward from waist
- now palms face out to back
they turned with the arms
repeat: raise arms over head thru return arms to sides 4 - 6 times
return to starting position:
- breathe in
- raise and straighten body
- turn palms to face thighs
end of qi gong exercise
Putting it all together:
The complete qi gong exercise sequence for rowing on a calm lake