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Wudang Exercises for health

November 25, 2009 on 2:19 pm | In Health/Qigong/Healing, Yoga and Meditations:Hindu, Buddhist, Taoist, Tibetan, | No Comments

Warm ups-
shaking body/arms- front, sides, up
clasped hands wrist circles
wrist circles with palm to inside/outside
elbow circles with palm, hand to inside/outside
shoulder rolls with thumbs at L1
rotate arm- both directions left arm then right arm with hip turn
Swinging arms- hitting body
hitting shoulder and under opposite arm/lat with turning head
back bend forward bend- slow rising up.
rotate waist-both directions
rotate hips- both directions

Phoenix nods head-
1. Head/eyes and body move in spinal wave
2. Reverse spinal wave
3. Head/eyes move clockwise while body sways side to side
4. Reverse direction
rotate knees- both directions
rotate ankles- both directions

Patting massage/Self hitting- detailed: clap hands
1. Shoulder- front, top, around joint (left and right)
2. Arm- top, bottom, outside, inside
3. Kidneys
4. Lower back and bottom
5. Legs- back, front, outside, inside
6. Stomach
7. Face, scalp
8. Sternum
9. End with forceful heng sound
Ending: rub hands- eye/face/scalp.

Samples
- Raising hands (beginning Taiji qigong form)
- Raise hands and open arms (Taiji qigong)
-repulse monkey (from Taiji qigong)
- rotate waist and turning left and right: hold ball at tan tien, middle tan tien, upper tan tien.
- Tiger- rise and sink into ma bu with roar sound.
- Crane arms- 1. arms out 2. add kick
-rhino view the moon- twisted bow stance- arms press up and down.
-knee to inside leg stance drill.
-washing qi- heaven (bai hui) down to body- earth. breathing
-flicking off bad qi
-End- self massage- rub hands sequence each time before- eyes, face, scalp, shoulder/arms, kidneys, legs, feet, throat, chest, tan tien.

Xingyi 5 elements qigong- Pi, beng heng, tsuan, pao.

Pakua qigong:
- Snake- snake hand in horizontal circle both directions
- Turning tea cups- single and double palm changes
-1. Bear: curling fingers into fists: hands up front body and push down front of body
-2. Dragon: curling fingers into fists: hands up side of body and push down front of body
- add Liver sound SHUUUU to #1.
-Falcon: Cross hands and expel toxins with forceful HAAA sound

Hard Qigong-
Bow stance breathing-
1. inhale, clasp hands and fist press down shifting left and right
2. horse stance- chop and hit L1 point left and right
3. repeat #1
4. horse stance-extend arms out and then hit dan tien.
5. Repeat #1

Post standing – Embrace posture for 7 minutes

30 min. Sitting Meditation-
1. tan tien: hands at tan tien, sitting upright (visualize light seeking tan tien area)
2. sun and moon: visualize absorbing sun and moon light into tan tien and mixing in circle.
3. Self healing: visualize whirlpool cleansing from head to toe.
4. Closing/self massage: eyes, face, scalp, arms, kidneys, legs, tan tien.
5. Taoist yoga: teeth clasping, tongue along gums- swallow pearl 3x.