tai chi qi gong exercise: scoop the sea
tai chi qi gong exercise contents
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introduction:
This tai chi qi gong exercise has typical bending forward and stretching up movements and is a gentle and thorough workout for back and balance.
There are several variations – this one comes from the modern Shibashi routine. If you would like to learn more please visit shibashi introduction
It looks like you are bending down to scoop up a handful of water and raising it to your head before fanning your arms out and down again for the next scoop.
benefits:
- the forward bend and backwards stretch are good for the spine
- all the movements of the major muscle groups improves circulation
- and the stretching upwards relieves pressure on the digestive system
tips:
- the discs in the vertebrae of the neck should be protected - only tilt head slightly upwards to avoid crunching the cervical discs together
- avoid bending too far over and making yourself dizzy
- always do things slowly and comfortably – tai chi and qigong for health and relaxation are not meant to hurt! – ever!
tai chi qi gong exercises
Scooping the Sea and Looking at the Horizon:
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:
- transfer weight to right foot
- breathe in
- turn waist left to 10:30
- left foot half step forward to 10:30
- extend arms out and up to shoulder height
- elbows slightly bent
- palms face down at ear height
- fingers point to 10:30
left bend forwards:
- transfer weight to left foot
- breathe out
- bend at waist drawing both arms downwards and towards left knee
- raise right heel
- cross hands left over right over left knee
- palms face up
- top of the head in line with left foot
left scoop up:
- gradually straighten body upright
- transfer weight to right leg
- breathe in
- bring crossed palms up to forehead
- turn palms to 10:30
separate hands left:
- separate and extend arms outwards
- elbows slightly bent
- fingers pointing to 10:30 at ear height
repeat left bend forwards thru separate hands left 4 times
center from left:
- waist turns to 12:00
- bring left foot half step back in line with right foot
- breathe out
- transfer weight to left foot
turn to right:
- waist turns to 1:30
- right foot half step forward to 1:30
- breathe in
right bend forwards:
- transfer weight to right foot
- breathe out
- bend at waist drawing both arms downwards towards right knee
- cross hands right over left over right knee
- palms face up
- top of the head in line with right foot
right scoop up:
- transfer weight to left leg
- gradually straighten body upright
- breathe in
- bring crossed palms up to forehead
- turn palms to 1:30
separate hands right:
- separate and extend arms outwards
- elbows slightly bent
- fingers pointing to 1:30 at ear height
repeat right bend forwards thru separate arms right 4 times
return to opening position:
- breathe out
- bring right foot back to centre
- transfer weight to both feet
- draw arms down to sides
- palms face legs
end of tai chi qi gong exercise
Putting it all together:
The complete tai chi qi gong sequence
