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General Body Conditioning

Yi Gun Gin Exercise 1

Preparation

Breathing:  Breathe naturally and with the diaphragm.  Inhaling through the nose, exhaling through the nose or the lips.  Tongue should always stay lightly pressed to the roof of the mouth.  As you inhale, the stomach should expand outward, as you exhale the stomach should pull inward. 

Posture:  Your back should be straight, not leaning, head lifted up as if it were floating above the body and holding your spine up, and your hips slightly tucked in. 

Stance:  Feet together and flat on the floor, toes pointing forward, legs squeezing together, knees bent.  As you progress, the knees can bend more, sinking the body down.  While maintaining this position with the lower body, the upper body does the following:

Starting with the hand to the side, waist level, palms facing the floor, inhale.

1.      Arms circle up in front of the chest, palms squeeze together, tensing the muscles, as you exhale.

2.      Arms relax, palms pull back to the shoulders, forearms not above shoulder level, as you inhale.

3.      Palms push out straightforward, fingers facing inward, thumbs facing down, as you stretch and exhale.

4.      Palms turn up, circle back and pull in so the fingers face the ears, palms facing upward, as you exhale.

5.      Palms push up to the sky as you stretch and exhale.

6.      Hands fist and circle down to the sides, coming to the center of the rib cage, elbows pull back, as you inhale.

7.      Hands form the monkey paw (or hook), as you exhale.

8.      Hands open, circle up in front of the chest, forearms touch and thumbs pull in to touch the collarbone, as you inhale.

9.      Forearms stay together, hands turn over and form the hook with the fingers pointing down and away from your body, as you stretch and exhale.

10.  Hands open and drop to the side, waist level, as you inhale.  This will return you to the beginning.

You may repeat this set of movements as many times as you like. 

Points to remember when practicing Qi Gong (Chi Kung)

Practice regularly - It is said to not practice one day is like losing ten days.  The key to success is practice daily.

Empty the bladder before practice.

Clear the mind if all thought except doing the exercise.

Don't eat 1 hour before or after practice.

Practice in the fresh air whenever possible.  As it is the oxygen which reaches the blood stream which starts the process of building Qi.

• Thymus Tap • Conditioning • Yi Gun Gin • Yi Gun Gin • Wu Ji • Gathering The Chi • Breathing •

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