Hello and welcome.
This is Beth and I have another Qigong practice for you today.
We're going to start in buji posture,
Which is our basic standing stance.
With the feet about shoulder width apart.
Gentle bend in the knees.
The arms hanging loosely at the sides,
The elbows slightly bent outward.
The hands relaxed with space between each of the fingers.
And really allow any tension to.
Leave the risk.
Shoulders relax.
Face relax.
Tailbone heavy.
And sinking straight down.
To allow the lower back to gently open.
As you notice any tension.
Invite it to leave and release with the breath.
Be as still and effortless as that beautiful cherry tree behind me.
Now with the breath,
We'll begin to float the hands up and down the Wren.
The palms face up.
As they move up the center line of the body,
Fingers not touching.
And then turn to face down on the exhalation.
The Ren Mai is an energy channel.
That governs and regulates the yin meridians of the body.
Now a slight change.
Instead of coming down,
We're going to press the palms out from the heart.
Bringing them back towards the body,
Then out from the shoulders,
And then back towards the heart,
And then press down the center.
So let's repeat that coming up the center on the inhalation.
Exhale to press away from the heart.
Inhale to draw the hands back.
Exhale to press the palms out of the shoulders.
Inhale back.
Exhale down.
Once you are comfortable with this,
Be sure to do it at the pace of your own natural breath.
Rising and falling gently.
Bringing the arms down all the way out and around.
To regulate the chi down the center line of the body,
Repeating this.
A few times,
Breathing in and exhale down.
If you're indoors imagining the bright sun.
The fresh air and breeze.
Let's step out a little wider here and then begin turning the waist,
Letting the arms move with the impulse.
Nice and floppy and relaxed through the arms,
Allowing them to wrap around the body.
Breathing normally.
Feeling loose and released.
Gradually come back to stillness to strike the lower Dantian.
Lower belly area And the lower back,
The Mingmen,
Source of ancestral power,
Like a drum.
From here,
Just coming into a standing posture of stillness again.
Knees gently bent.
Letting go of any stress or tension and just breathing.
Rooting.
Feeling.
Sensing.
Awake,
Alive,
Aware.
Now we'll take the hands in loose fists at about level of the waist.
Drawing closely to the body touching the ribs as we draw up and then opening the palms,
Pressing down with the exhalation.
So you really want to have contact here with the sides of the body as you move up with the fist.
And press down with the palms.
Breathe deeply here and let all of your stored anxieties and worries.
.
.
Overthinking be purged and released.
Soothe your nervous system.
And now scooping the arms out in front of you,
The fingertips pressed to the sky.
Passing through the flat back with your arms extended.
And into whatever depth of forward fold you would like and would feel safe for you.
Feel free to bend your knees deeply.
Then rounding up through the spine to repeat taking the arms overhead As you fold forward,
Feel the reaching of the tailbone back.
Pulling up through the core as you reach forward.
Letting the back.
Body open.
One more time.
Breathe in as you scoop.
Exhale as you come forward.
Keep the legs active to protect your lower back.
As we descend this last time,
Allow the whole body to come into a deep forward fold.
Feel free to bend your knees as much as you need to to be comfortable here.
Don't strain anything.
You can interlock.
Your arms at the elbows and allow a gentle swaying from one leg to the other.
Feel how the back body is opening and lengthening.
Placing your hands on your ankles now.
In order to come into a deep squat,
Feel free to modify this if necessary.
Hands are placed together in prayer pose.
And use the elbows to help open the knees gently.
Imagine rolling to the outer edges of the feet to help align ankles and knees.
Now opening one arm to the side.
Trying to keep that arm in line with the collarbone so that you're not wrenching the shoulder around.
And then same thing to the other side.
Inhale deeply as you open.
Exhale as you return back to center.
We will now round all the way up the spine to come standing again And we'll regulate the Chi up and down the Ren a few times.
Now stepping the legs back together.
Resting one hand over the other at the lower Dantian.
Allowing the body to sway and rock as you complete your practice.
Hope you enjoyed.
