On Yoga Mat – Calming QiGong has 7 movements (1st movement) with warm ups

The first movement begin with 6 movements of Warm Up

 

 

 

 

Movement 1st and 2nd:  At a kneeling position,  like that of an animal. Leg same width with shoulder, head level  with eye look straight in front.  press all the toes inward, as you push body backward. Make sure all toes are been press inward. That is, you actually roll your front toes inward. Then repeat it by pressing all the toes outward. 2x of each.

3rd movement is the 1st picture on the left. : At the shown position, lift up the knees. Called the “Hoe Yan Te See”meaning backward lifting of the knees. Then flip it up and down.  Those with knee problems cannot do this movement. As the Trainer at hand to teach you to do half of the movement. Just do at your own standard.

 

 

 

 

 

 

 

 

 

4th Movement – The Sitting Frog – Begin on all four like an animal, push front and backward. Then at a sitting position as shown in the picture, sit up and down. Again Knee problem people are stressed in doing this movement. You can use a knee pad to  cushion the knees.

5th movement – Pressing the gall-blabber and the anus muscles – This movement help bowel movement and digestion. As shown in the picture; open the two legs and join them only at the last two toes area. With hands in position as shown, lift the body up and swing it forward and backward. about 9x.

6th movement – single folding up of leg – As the picture shown; start with left leg straight and right leg fold up. left hand on right toes and right hand press of right knee, pushing the knee up and down. 8X then change to the other side, same 8X. Repeat the whole movement 2x.

 This is the 1st Calming QiGong Movement on the Yoga mat. The name means Yoga body warm up. It  begin with a Warm Up.

Sitting on half lotus, fold up the right leg first. Both hands folded upward in a praying Position, at the back. Sit upright.(It is easier to fold the hands higher, it keep the back straight).   Hah Qi – as you bend forward, hold back you chin, as you breath in, at the same time move upward, 2nd time move forward again and Hah out all the air. As you reach the end of your breath make a loud “Hah” sound, then, hold chin back and breath in, moving to upright position again, then let go the breath out. Repeat 3X.  This warm up empty all bad “Qi” in the body. The loud “Hah” is from the  “lower Tan Tian”, which mean to empty very deeply.  After 3X, stretch out the two legs:  shake to relax before continue the actual “Yoga calming” – 1st movement. 

After the warm-up, change leg to folding left leg into position. All the rest are the same as the warm up  This time, the Qi is press on the “Lower Tan Tian” Consciousness focus on the “Lower Tan Tian” . hold the Qi at the “Lower Tan Tian” for 21 sec. While at that position, the Brow chakra is facing the “Lower Tan Tian”. Repeat the movement 3X.

 

Then stretch out both legs, shake and relax before fold up again, this time change to right leg. 

The command: Hah Qi (breath out, as you slowly more forward, with head looking forward, then at the end of the breath, hold back the chin and breath in, slowly move up.) At upright position, repeat the “Hah Qi” and move forward again, this time at the end of the breath, “hold” the breath at the “Lower Dan Tian”  then “added pressing” inward at the same point, start counting 21 second. After 21 second, move up to original position, hold back the chin and “Hah” out the breath. This is a complete movement. Repeat this complete set of movement 3X at the left leg on half lotus, then repeat 3X of this complete movement on the right leg half-lotus position. (the “Hold” and “Added Pressing” for 21 second is to give  pressure to the arteries to move the blood upward to the heart.  Do it at your own limit. Do not over stress your body. You will improve over the months and years of practicing this QiGong.  As the 2 “Dan Tians” face each other, the energy is intensify.