This article provides guidance on warm up routines for a Qigong practice session. It emphasizes the importance of calming and warming up the body and mind before engaging in active Qigong exercises. Lastly, the significance of “Harvesting the Qi” after completing active exercises is discussed.
Qigong Warm Up Exercises
- Preparing the mind and relaxing the body before starting Qigong is essential.
- Skipping warm-up exercises can lead to increased stiffness and tension.
- Spending a minute or two on calming exercises is recommended to enhance Qi flow.
Qigong Bouncing Warm Up
- In the Spring Forest Qigong School, students start with a bouncing exercise.
- Raising the arms with hands dangling above the head opens the lung channels, promoting energy activation.
- Bouncing helps loosen various parts of the lower body and activates the stomach meridian, aiding digestion and metabolism.
Entering a Comfortable Position
- After the bouncing exercise, settle into a comfortable position with hands near the sides.
- Optionally, you can enter the “Formation of the Universe” pose or use visualization techniques from another Qigong school to calm the mind further.
- The visualization involves imagining each part of the body disappearing, starting from the head down to the toes, repeated three times.
Qigong Closing Exercises
Harvesting the Qi
- After completing active Qigong exercises, it’s crucial to “Harvest the Qi” or close the practice session.
- The closing exercises help distribute the generated energy evenly throughout the body.
- The process involves:
- Clapping hands together and rubbing them to create warmth.
- Lightly rubbing the face to relax and activate meridians and muscles.
- Combing fingers across the head and tapping from the top to the back, repeated three times.
- Patting the arms, sides of the torso, chest, and back, from the kidney area down to the tailbone.
- Performing a final motion similar to the initial bouncing exercise to direct energy downward.
Time and Simplicity for Warm Ups
- Although these sequences may seem extensive, they each take only 10-20 seconds once you become familiar with them.
- These opening and closing exercises are considered crucial for any Qigong practice, especially in the Spring Forest Qigong system.
- Spring Forest Qigong prioritizes simplicity, making these exercises accessible to anyone without needing special instruction from masters.
In summary, these pre-Qigong warm-up exercises, the bouncing exercise, and the closing exercises play a vital role in preparing the body and mind for Qigong practice, promoting the flow of Qi, and ensuring that the energy generated during the practice is distributed evenly throughout the body for optimal results.