Practice
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PREPARATION
Do not practice Chi Gung within one hour of eating a meal or you may find that you experience indigestion. Avoid training late into the evening or you could find it difficult to get to sleep due to the energetic stimulus the exercises will give you. Spend a couple of minutes in the "Wu Chi" position before starting the 18 exercises. This involves standing upright and observing the following :
When standing in Wu Chi make sure there is a slight gap between your upper arm and the sides of your body. To achieve this let your arms hang loosely by your sides, then turn both palms ninety degrees so they are facing towards the rear. Then turn both palms back to face the thighs. This will naturally create a gap about the thickness of your fingers between the inside of your upper arm and the side of your torso. It will also open the armpit. Wu Chi is designed to help you make a stronger connection with the energy of the Earth and to correct your alignments before commencing the movements of Shibashi. MOVEMENTS When performing the 18 exercises the movements should be smooth and rhythmic with no abrupt stops and starts. The movements flow into each other and the sequence should have a similar quality to Tai Chi. Each movement in Shibashi will usually be performed 6 times before you progress onto the next one. Movements 11, 12 and 13 should be done after stepping out to an angle. Do the 3 movements in sequence with 6 repetitions for each one. Firstly do the 3 movements on the left side and then transition over to the right side before doing the same 3 movements again. |
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Health benefits of Tai Chi Qigong Shibashi (First Set)
1. Commencing the Form
Improves conditions related to the heart and liver. Lowers high blood pressure. Eases muscular tension and also alleviates pain in the knees. 2. Opening the Chest Improves conditions related to the heart, lungs and nervous system. Helps to reduce both insomnia and depression. 3. Painting a Rainbow Relieves back pain and decreases fat around waist. Strengthens the stomach, digestion and heart.Can also alleviate shoulder pain. 4. Circling the Arms Relieves shoulder pain. Strengthens the heart and lungs. Boosts stamina. Also relieves dizziness, anxiety and shortness of breath. 5. Twisting Waist and Rolling Arms Relieves shoulder, elbow and wrist pain. Improves conditions related to the lungs. Eases headaches Harmonises energy flow in liver and gall bladder. 6. Rowing a Boat Helps digestive system and increases mental clarity. Improves overall energy circulation and enhances mental clarity. 7. Holding a Ball Improves conditions related to the kidney and will increase energy. Strengthens the spleen and helps to reduce insomnia. 8. Carrying the Moon Helps digestion, improves conditions related to the stomach and spleen. Increases weight loss by reducing fat around the waist. Strengthens the liver and gall bladder. 9. Turning Waist and Pushing Palms Helps digestion, improves conditions related to the stomach and spleen, strengthens waist and boosts stamina. Improves action of bowels, bladder and the large intestine. Increases circulation in the hands. |
10. Cloud Hands
Helps digestion and improves conditions related to the nervous system. Also improves overall blood and energy circulation. Relaxes the eyes. 11. Scooping from the Sea Improves conditions related to the kidney, heart, lungs and stomach. Increases weight loss and relieves waist and leg pain. Improves flexibility. Relieves depression. 12. Playing with Waves Improves conditions related to spleen, liver and lungs. Decreases instances/severity of insomnia. Strengthens kidneys and bladder. Alleviates anxiety and insomnia. 13. Dove spreads it's Wings Improves conditions related to the heart, liver, lungs and nervous system. Relieves tightness of the chest and eases depresson. 14. Punching Increases lung capacity, improves conditions related to lungs and nervous system. Decreases the severity and instances of insomnia. Strengthen digestion and regulates the action of the bowels. 15. Flying Wild Goose Relieves headaches. Strengthens heart and lungs. Regulates high blood pressure. Reduces anxiety. 16. Turning the Wheel Promotes blood circulation, boosts stamina, increases weight loss and relieves waist and leg pain. Reduces fatigue. Regulates low blood pressure. Improves bowel, liver and kidney function. Circular/stretching movement helps to flush toxins out of the internal organs. 17. Bouncing a Ball Improves body coordination. Balances left/right hemispheres of brain. Decreases instances and severity of insomnia/fatigue. Improves circulation. 18. Pressing the Palms Improves conditions related to the heart and stomach. Lowers high blood pressure. Balances the Chi. |