1) Stand up straight with your feet shoulder-width apart. The arms should be beside the body, but slightly outward, so there is space between the arms and the body.
2) Turn the arms so the tops of the hands are facing forward.
3) Inhale as you begin to slowly lift your wrists up to your chest. The hands and fingers should hang loosely downward. Move the arms slowly as if you are moving them through water and the water is providing buoyancy.
4) Exhale as you push/extend your hands and fingers forward.
5) Once fully extended (do not lock the elbows), inhale and gently pull the hands back towards your chest.
6) As you exhale, gently push your hands downward to waist level, as if you were pressing down on the water.
7) Allow your hands to return to the starting position.
8) Perform ten to twenty repetitions without stopping.
Intent: Open up the shoulders, as well as the Lung and Heart Meridians.
1) Stand up straight with your hands at your sides and your feet shoulder-width apart.
2) Bring your hands together in front of you at the abdomen (naval level). Interlace your fingers and inhale as you slowly lift your hands (palms facing up) to chest level.
3) Exhale and flip the hands over pushing them overhead (into the sky above). Your elbows should be straight, but not locked. At the same time lift your heels off of the floor.
4) Inhale and lower the heels to the floor.
5) Exhale as you bend from the waist to your left. Keep your hips over your feet dont shift to one side or the other. As you bend, keep your head and arms aligned.
6) Inhale and straighten up.
7) Exhales as you bend from the waist to your right. Keep your hips over your feet dont shift to one side or the other. As you bend, keep your head and arms aligned.
8) Inhale and straighten up.
9) As you exhale, unlace your fingers and slowly lower your hands in a descending arc to your sides.
10) Perform five to ten repetitions continuing to breathe slowly and deeply.
11) When finished, stand comfortably for 30 seconds to a minute and sense how relaxed
and open your body feels.
Intent: Open up the entire spine and central nervous system, as well as the Stomach and Spleen Meridians.
Helpful Hint: If you cannot raise your heels, use your toes to grip the earth (or floor).
1) Stand up straight with your hands at your sides and your feet shoulder-width apart.
2) Shift your weight to your right foot and at the same time raise your left arm up in front of you - chest level with your palm facing down. Raise your right arm up in front of you abdomen level with your palm facing up. (It should look like you are holding an imaginary beach ball)
3) Exhale as you allow your body to slowly circle to the right as far as comfortable possible.
4) Hold the position for a few seconds as you look backwards.
5) Inhales as you allow your body to move back to the front while at the same time gently rolling the Qi ball between your palms 180 degrees. The right palm should now be on top.
6) Shift your weight to your right food as you begin to exhale allowing the body to slowly circle to the left as far as comfortable.
7) Hold the position for a few seconds as you look backwards.
8) Inhales as you allow your body to move back to the front while at the same time gently rolling the Qi ball between your palms 180 degrees. The left palm should now be on top.
9) Perform five to ten repetitions.
Intent: Open up the spine, shoulders and neck, as well as the Pericardium Meridians.
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