Qi Gong: Lesson 1...Reach for Happiness

"After a night of sleep, people should get up early...They should loosen their hair and slow down their movements. By these means they can fulfill their wish to live healthfully."

- 'Mastering Miracles', Master (Dr) Hong Liu

The following is directly taken from the book, 'Mastering Miracles: The Healing Art of Qi Gong', my Master Hong Liu.

Golden Eight Exercises - General Instructions

"Do each exercise at least three times, once or twice a day. Stay within your personal comfort level, especially if you are weak or ill. This may mean bending the knees less, not stretching as far, or approximating the movements that are beyond your ability.

Focus on these exercises, keeping your thoughts as tranquil as possible. If your thoughts turn to the stresses in your life, do not dwell on them. Just let the thoughts come and go and focus on form and function.

Proper breathing will help you do this. Keep your breathing smooth, harmonious, and deep while you concentrate on the forms in these exercises. And remember that Qi Gong exercises are done extremely slowly, "as if moving in calm stillness," as an ancient poet described it.

A note of caution: These exercises are usually of great benefit. However, if you develop any problems like extremely sore joints or tendons, then cut back on the amount of exercise you are doing. If the problem persists, consult your doctor.

To Begin: The Natural Standing Form (Figure 8-1)

Each form begins in the Natural Standing Form, which means keeping your feet shoulder-width apart and your back straight and lengthened slightly as if someone were pulling up on a string at the top of your head. Keep your tongue lightly pressed against the roof of your mouth, and your chin slightly tucked in.

Form 1: Reach for Happiness (Figure 8-2)

Purpose and Effect: In Chinese medicine, the lungs are the most important organs for creating and sustaining vitality. When we inhale, we take in oxygen and Qi, both of which are vital to our existence. That is why the lung exercises come first in Qi Gong practice."

"The exercise is good for digestive problems; heart, lung, spine, or back problems; and stiff neck and eye problems.

It exercises the entire body through stretching and breathing, also bringing oxygen to the brain for greater alertness. Scientific experiments have shown that inhaling and exhaling with the arms above the head increases llung volume. This exercise decreases the pressure of the internal organs on the heart and increases the venous circulation and blood flow back to the heart. It also massages and tones the internal organs.

When you lock your fingers and push upward, it adjusts and balances your muscles, tendons, skeletal system, nerves, and spine.

When you lower your hands and exhale, you are expelling waste energy and relieving fatigue. At the same time, the abdominal muscles and the diaphragm relax, improving circulation to the abdominal area.

How to Begin: From the Natural Standing Form, move your left foot out so your feet are shoulder-width apart. Hands hang relaxed at your sides (a).

As you inhale, gracefully sweep your hands out to your sides, to the front, and then let them settle somewhat in front of yuor navel. Your palms should be facing up, with the fingers of each hand pointing toward each other (b). As you sweep your hands, imagine that you are gathering up energy and creating a delicate yet powerful ball of energy. Make sure your armpits are open the entire time so the energy flow is not impeded.

Raise your hands, lifting the energy ball very lightly and steadily up to the front of your heart (c). Move slowly, as though the ball could pop or blow away if you are not gentle or steady in guiding it. Your chest is full and open. (If you have your hands too close to your body, the ball will be squished, and in physical terms, your arms and chest will be constricted.)

Turn your palms down, thumbs rotating inward. Gently interlace the fingers of your opposite hands and lock them together.

As you exhale, with your eyes and head following your hands, raise and rotate your hands (from palms down to palms out front to palms up until they are stretched above your head)(d). Press the ball of energy toward the sky, stretching your arms as far as they an go while keeping your fingers interlocked. Imagine pushing the ball to the far limits of the sky, raising on your toes as far as your balance allows (e). Remain mentally grounded, however, seeing yourself as a rooted tree. Push upward for one second as you fully exhale. Then inhale as deeply as is comfortable.

As you exhale, unlock your fingers and return your head and eyes to a forward position. Let your arms float outward as if gently pushing down two very large balloons (f). Repeat for the desired number of repetitions. When finished, consciously maintain the height and full-chested posture that you have just achieved."

*N.B. Sorry about the video being sideways. I haven't done this before, and did it lengthwise to get in full extension of my body for the demo. Please overlook my PJ's, but it was more comfortable doing the exercise in them.