Qigong to Release Tension скачать в хорошем качестве

Qigong to Release Tension

You should feel nice and relaxed at the end of this! A set of tension-relieving exercises, building up to Swimming Dragon, the classic longevity practice. Strain is not required - we're looking to release and relax, so stay within your comfortable range of motion and enjoy. The bird calls are migrating cranes! 😊 KNOCKING ON THE GATE OF LIFE Breathe deeply and let the arms swing loosely out with the turning of the waist. The fists are loose, and knock gently on the lower back and belly, and then on the lung points at the front of the shoulder. SHAKING Again relax and feel the gentle bounce through all your joints and tendons as you shake free any areas of tightness or stuckness. PULLING THE ARMS Trace the inside of the arm, then gently pull at first one arm then the other. The key word here is 'gentle'. Relax and focus on feeling the arm expand and extend outwards through the shoulderblade, shoulder, elbow, wrist and fingers. When you relax fully the chi flows freely and you can get visible extension along the whole arm. THE ARCHER Try to feel the same relaxed extension through the front arm as you reach forwward, as well as a comfortable opening through the chest muscles of the back arm. HIP CIRCLES First large then small circular movements, easing out the ligaments and muscles of the hips. BOWING TO THE SIDE Extending and relaxing the side muscles, this move relieves tension in the shoulders and neck as well as opening the spleen, liver and gall bladder meridians. SWIMMING DRAGON WARMUP Relax and enjoy the gentle twisting warmup stretches. In Swimming Dragon, the head, hips and hands all combine to bring flexibility and relaxation to the spine and all the joints. The hands go one way and the head and the hips go the opposite way. SWIMMING DRAGON A classic longevity practice that keeps all the joints and the spine flexible, and gives a real sense of relaxation. The closer together your feet are, the more stretch and twist you get, so experiment and choose a position for your feet that keeps you comfortable. Start with the hands held in prayer position at the heart. Keep the palms together through the whole exercise. Inhale, filling the belly with fresh air. Exhale and bow a little, sweeping the hands round in a large circle in front of you, then straighten up. The hands make a figure eight in front of you - past the throat, the stomach and the hips, then up again past the stomach and back past the throat. The hands go one way and the head and hips turn the opposite way, to give a gentle wringing and twisting motion to the whole body. Then inhale as you move your hands from side to side while reaching upwards, bringing a sinuous snake-like energy up your spine and neck as you slowly raise onto the balls of the feet. Exhale and bring the hands back to the heart as you come back down onto your heels. BRINGING DOWN THE HEAVENS Inhale and bring energy from the earth up through the body as the arms rise. Exhale, releasing any tension as the palms turn upwards. Inhale and reach to gather energy from the heavens. Exhale and bring it showering down through every cell of your body. COMPLETION One hand over the other on the belly, as you stand and allow the energy you've generated in your practice to be reabsorbed into the body. Hopefully you are feeling more relaxed and energised now! Thanks for practising with me. If you enjoyed it, great! Please do like, share and subscribe. Thank you :) ABOUT AMANDA I've been meditating and practising tai chi and qigong for 25 year now. I love to share these techniques - they are truly awesome.