This Lee Holden Qi gong flow for beginners routine is perfect for people who suffer from insomnia or are generally prone to stress and overwhelm. It is also a great routine for those moments in your day when you want to transition from one activity to another. For example, when you get home from work and you want to shift gears and get the ‘work energy’ out of your system and embrace a more ‘home like’ energy so you can fully relax and be present to those around you.
Spinal Cord Breathing
This exercise is really great for dropping back down into your body and getting out of your head. It balances the sympathetic and parasympathetic nervous system which enables a deep relaxation response. It opens the heart centre as well as the chest and lungs for more efficient breathing. It also brings more flexibility to the spine.
Keep your knees slightly bent throughout the exercise and tuck your tail bone under when you bring your arms in front of your face.
This exercise helps to bring energy out of your head and into your body. It releases your busy mind and helps you to be in the present moment more. The spinal twist also brings more flexibility to the spine allowing for better communication through the nerves to the internal organs.
Feel the air glide through your fingers and relax your shoulders and arms as much as possible. Turn from your hips and waist.
Spreading The Feathers
This exercise stretches the lines of tension from the neck and shoulders all the way into the arms and hands. Really good for tendonitis, carpal tunnel and headaches. We hold most of our tension in the neck and shoulders so it is important to release these lines of tension so we can think more clearly, and have a clear energy flow from the hands and arms into the shoulders, neck and brain.
Don’t force the stretch. The more you can be conscious of the tendons and ligaments and muscles the better the stretch you will get. Remember to breath deeply to release the muscles more. Pause at the end to sense the enhanced flow of energy down the arms.
This is an excellent exercise to release excess muscle tension all over the body. Use with the heart sound of ‘Haaaaa’ on the exhale to release excess emotional tension. Touching the palms over head connects the heart meridians together which helps to further release emotional tension.
Completely relax your neck, hips and wrists as these are points in the body which act like an energetic pump and can hold a lot of built up tension. Deep breathing is key to this exercise.
Clears tension from the neck and shoulders, as well as in the throat area, heart centre and helps to circulate energy in the kidneys, and flow energy down the leg meridians and bring back a reserve of energy to the lower abdomen (lower dantian).
The Kidney area is also where the adrenal glands are and when we get stressed the adrenals get over taxed. Massaging the kidneys to warm them circulates the energy to these important organs for over all adrenal health and hormonal balance.
Tonifies and strengthens the lungs. The lungs are key to feeling inspired about our life as well as having a strong connection to the immune system. In Qigong the lungs are the first point where qi (energy) enters into the body, so good lung function is key to over all vitality. The quality of our breathing gives us an indication of our over all emotional health.
Now that the energy is circulating in the body after the previous exercises, ‘Flying’ is a good way to circulate it more and bring a feeling of lightness and levity into our mind and body.
Pulling Down The Heavens
Helps to ground our energy and connect to the earth. It brings waves of relaxing energy from the head all the way to the feet. Really good to prepare for sleep and get out of the head and back into the body to be present.
Bamboo in the Wind
This exercise cultivates the awareness of the new flowing energy in your body and therefore bringing you into the present moment which activates the parasympathetic nervous system fully enabling deep relaxation in the mind and body. Cultivating present moment awareness brings us into a healing space where our mind is not busy with the past or future. The present is where our true power resides.