Meditation in motionhttp://wellnesstip.net
http://wellnesstip.net
Summertime, and the living is easy. Or at least it should be. But in  today’s fast-paced, frenetic world, it can be tough ...
Benefits of qi gong:  Improved bone health  Improved cardiopulmonary fitness  Improved physical function  Improved balance...
The Plan  Perform these six popular qi gong moves daily or even twice a day  (morning and evening) as an individual practi...
The Plan (cont)  As you move, place the tip of your tongue against the roof of your  mouth; this helps to induce calmness ...
1. Pressing the heavens with two hands   Stand     with     your    feed   separated slightly and knees   gently bent.   I...
1. Pressing the heavens with two handsRaise your arms slowlyoverhead,     keeping     themstraightTurn the palms back up a...
2. Drawing a bow and letting the arrow                   fly  Take a step to your left so your  legs are slightly more tha...
2. Drawing a bow and letting the arrow                   fly  Maintain “horse stance” and extend  your left arm in line wi...
3. Separating heaven and earth  Standing with feet hip-width apart,  knees bent and arms at your sides,  raise your right ...
4. Wagging the tail   Separating your feet slightly   more than hip-width apart,   bend your knees into “horse   stance,” ...
4. Wagging the tail  Bend your torso forward from  the hips and sway your upper  body to the left.  At the same time, sway...
5. Pulling toes  With your feet slightly separated,  bend forward from your hips,  keeping legs straight but not  locked. ...
5. Pulling toes  Stand up, grasping right wrist at  the base of your spine with your  left hand, and extend into a  slight...
6. Punching with angry gaze   Separating your feet slightly more than hip-width apart, bend your   knees into “horse stand...
6. Punching with angry gazehttp://wellnesstip.net
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Meditation in motion

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Meditation in motion

  1. 1. Meditation in motionhttp://wellnesstip.net
  2. 2. http://wellnesstip.net
  3. 3. Summertime, and the living is easy. Or at least it should be. But in today’s fast-paced, frenetic world, it can be tough to slow down – even during a season when rest and relaxation are supposed to be a given. For this reason, and countless others, legions of people are increasingly turning to qi gong (pronounced “chee gung”), a traditional Chinese wellness practice similar to, but even older than, tai chi. Qi gong – like tai chi and yoga – is a unique type of exercise known as “meditative movement.”. And with meditation, of course, comes calm; in fact, meditating is one of the best ways to manage stress and the ailments that come with ithttp://wellnesstip.net
  4. 4. Benefits of qi gong: Improved bone health Improved cardiopulmonary fitness Improved physical function Improved balance Improved immunity and general quality of lifePlus, qi gong allows you to mix and match exercises in whateverorder you like. Although it may take a few tries to get accustomed tomoving in such a slow and relaxed manner, the more you practice,the calmer – and yet more energized – you’ll feel.http://wellnesstip.net
  5. 5. The Plan Perform these six popular qi gong moves daily or even twice a day (morning and evening) as an individual practice or precursor to your other fitness activities Repeat each move 6 to 8 times; the set should take about 15 minutes to complete Due to the gentle and flowing nature of the exercises, you don’t need a formal warm-up or cool-down There’s no equipment required, and you don’t even need to change your clotheshttp://wellnesstip.net
  6. 6. The Plan (cont) As you move, place the tip of your tongue against the roof of your mouth; this helps to induce calmness and focus Also, breathe rhythmically and deeply To enhance your practice, inhale through your nose, expanding your rib cage and belly; exhale through pursed lips, gently pulling your belly in as you do sohttp://wellnesstip.net
  7. 7. 1. Pressing the heavens with two hands Stand with your feed separated slightly and knees gently bent. Interlace your fingers, turning the palms up, with your arms hanging in front of you, elbows slightly bent. Draw your tailbone down and pull in your bellyhttp://wellnesstip.net
  8. 8. 1. Pressing the heavens with two handsRaise your arms slowlyoverhead, keeping themstraightTurn the palms back up asyour rise on the balls of yourfeetCircle the arms down,lowering your heelsReturn to starting position andrepeatStretches the entire body, mayhelp balance metabolism andenhance lung, stomach andspleen function. http://wellnesstip.net
  9. 9. 2. Drawing a bow and letting the arrow fly Take a step to your left so your legs are slightly more than hip- width apart. Bend your knees, lowering your hips into “horse stance,” toes and knees aligned Cross wrists in front of your chest, with your right arm on the outside, hands in fistshttp://wellnesstip.net
  10. 10. 2. Drawing a bow and letting the arrow fly Maintain “horse stance” and extend your left arm in line with the shoulders, forefinger pointing up, thumb stretched back and other fingers bent At the same time, make a fist with the right hand and lift the right arm to shoulder height as if drawing a bow; look at your left hand Return to starting position and repeat, Expands chest to stimulate alternating sides. lungs, loosens up shoulders and arms, improves spinehttp://wellnesstip.net function and strengthens legs.
  11. 11. 3. Separating heaven and earth Standing with feet hip-width apart, knees bent and arms at your sides, raise your right arm overhead, keeping the palm up and fingers pointing to the left At the same time, press the left hand down, wrist flexed and fingers pointing forward Press both palms away, lengthening the arms Circle the arms back to starting position and repeat, switching arm positions. Stimulates internal organs, helps prevent gastrointestinal disorders, balance brain functionhttp://wellnesstip.net and stretches arms and shoulders.
  12. 12. 4. Wagging the tail Separating your feet slightly more than hip-width apart, bend your knees into “horse stance,” and place your hands on your thighshttp://wellnesstip.net
  13. 13. 4. Wagging the tail Bend your torso forward from the hips and sway your upper body to the left. At the same time, sway you hips and buttocks to the right, stretching out your left leg and straightening your back. Return to starting position and repeat, alternating sides so your body moves like a pendulum Reduces stress and balances the heart andhttp://wellnesstip.net nervous systems
  14. 14. 5. Pulling toes With your feet slightly separated, bend forward from your hips, keeping legs straight but not locked. (Bend knees if you need to.) Grasp under each foot with each hand. Keep spine straight and rib cage pulled in, and look up slightlyhttp://wellnesstip.net
  15. 15. 5. Pulling toes Stand up, grasping right wrist at the base of your spine with your left hand, and extend into a slight backbend Straighten to stand tall, then repeat both moves Strengthens back muscles and may improve adrenal and kidney functions.http://wellnesstip.net
  16. 16. 6. Punching with angry gaze Separating your feet slightly more than hip-width apart, bend your knees into “horse stand.” Bend both elbows close to your sides at waist level, fists clenched, palms up. Maintaining “horse stance,” extend your left arm up and out to shoulder height, rotating the palm down; look at your left hand. Bend the left elbow to return to starting position and repeat, alternating arms. Stimulates the autonomic nervous systems, boosts circulation and increases muscular strength and staminahttp://wellnesstip.net
  17. 17. 6. Punching with angry gazehttp://wellnesstip.net

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