Claire R. Holland, M.D., L.M.T.

There are many paths to healing

Qigong Review

Outline For Practice.   Please note that all time suggestions are APPROXIMATE.  No need to set a timer.

1 min.    1.Opening:

                                  a.  Relax, Smile from the heart,      

                                  b. Deep Breath in,

                                 c. Breath out on "ha" sound, relaxing twice as much

                                 d. Smile from the heart.

5 min.    2. Active phase

                     Forms such as Lifting the Spirit, Swinging Bear, Daisy Lee Lung Meridian Clearing

4 min.    3. Flowing Breeze, Swaying Willows

4 min.   4. Flowing Stillness

                                a.Think of Dan Tien,

                                 b.let qi settle,  

                                c.enjoy Flowing Stillness

1 min.  5. Closing:

                                a.Think of Dan Tien,  

                               b. Rub hands,  

                               c. Warm eyes with palms,  

                               d. Pat the eyes open,  

                               e. Wash Face,  

                              f. Comb hair,  

                              g. Heavenly Drum or Rub Ears

                             h. Walk around briskly

 

Forms: In devising a practice session, it is good to use 2 very familiar forms if your 3rd form is more complicated or less familiar.

Balancing Heaven and Earth, Daisy Lee's Lung Meridian Clearing, Dancing Bear, Exchanging Gifts, Great Bear Looks at the Moon, Qigong with a Tree, Manta Ray, Loosening Hips, Plucking Stars, Pushing Mountains, Rainbow, Shooting Arrows, Seaweed Floating on the Tide, Shaking the Tree, Swinging Bear

 

Set 1 Yoga Qigong.  Please note, this is only review for those who have taken at least 1 Yoga Qigong Class.  This is not for learning new forms!

Begin with a full head to toe relaxation. Breathe gently in through the nose and out through the open mouth.  Smile from the heart. 

Manta Ray   (arms float up a few inches with inhale. Arms float down with exhale)

Gathering Qi from the Cosmos    (arms raise above head with inhale, down front of body with exhale)

Forward Fold To Touch Toes   (exhale as touch toes)

Chair     (arms raise at 45 degrees in front of body as inhale and exhale)

Jade Belt Circles Waist   (hands glide back and forth over belt line as inhale and exhale)

Nourish the Kidneys   (hands rub small of back as inhale and exhale)

Rainbow   (arms circle over head as exhale and sideways bend.  Inhale as go to the other side)

Rhinoceros Gazing At The Moon (wider stance, one arm crooks in front of head, other arm behind at hips.  Wrists flexed.  Inhale and exhale)

Big Windmill   (one arm circles to the front and then back of body.  Inhale as arm raises, exhale as lowers)

Lifting Heels, Bending Knee   (a two breath form.  Lift arms to front and heels off ground.  Bend knees.  Straighten knees and lower arms.)

Twisting Snakes   (arms extended in front and behind, palms up.  Drop the shoulder of the rear arm.  Switch the way you're facing, twist arms.)

Old Man Ties His Shoes   (one foot kicks out, then bend forward over front leg while exhaling. Inhale as switch sides.)

CLOSING Sequence as noted above.

Closing Point Stimulation

inner eye

inner eyebrow

whole eyebrow

middle eyebrow

outer eyebrow

outer eye

middle lower eye

inner eye

sides of nose

outer nostril

temple (using base of thumb)

behind ear

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