Posture

1. Move the right leg to the right, maintaining a distance of twice the shoulder width between your feet, and dropping the trunk earth ward (as if you are sitting on a horse).
2. Keep your hands parallel to the shoulders, elbows bent, palms facing the front.
3. Straighten your spine, but keep it relaxed,
4. Chin slightly down,
5. Eyes in front, buttocks tucked-in, feet firmly grounded.
6. Your upper body needs to be relaxed.
7. Keep head, neck and spine in-line and upright

Movement

1. Inhale through the stomach slowly, deeply, purposefully and move the whole body from the trunk and above to your extreme left (as much as possible and comfortable).
2. Straighten your left elbow for 2 to 3 seconds to exhale and bring it back to position again.
3. Inhale slowly and turn the whole body from your trunk to extreme right.
4. Straighten your right elbow for 2 to 3 seconds to exhale.
5. Turn the whole body to your left and breathe deeply, gently through the stomach.
6. Repeat nine times on each side.
7. To assume the beginning posture, bring the right leg back to normal position, cross hands in front and drop them down in front of your navel.

Health Benefits

• Most of the qigong and traditional Chinese medical literature says that this exercise benefits the heart, and gets rid of "heart fire." Exercising the lungs (metal) helps absorb the heat and control the fire, the heartburn.
• This stance will strengthen and condition the legs and lower back.
• Moving while in deeper feet placement will have some aerobic conditioning effect if the exercise is done with many repetitions.
• Turning at the waist will strengthen and stretch the hip, abdominal, and lower back muscles.
• The spine is gently turned to effect realignment and prevent stiffness.
• Thus, exercising the waist area regularly will enable Qi to circulate freely. As a result, the kidneys will be full of energy. The kidneys store Ching Qi, most essential and vital energy that will be vigorous in the maintenance of health.

Contra Indications: Persons with hip, abdominal or lower back injuries should avoid deep bends from the waist.

h.b.muralidhara@gmail.com
(The writer is a practicing Qigong and taichi practitioner at Kandivali, Mumbai)

Today, we learn the first part of a series popularly known as Eight Section Brocade.  It has been in vogue for thousands of years as a martial exercise that has recently evolved itself mainly into a health and longevity exercise. 

Also called: Movement: Pressing the sky with both hands (supporting the heavens)

Preparation (Standing)

• Step out with your left leg to a shoulder width stance.
• Bend knees slightly, back straight, buttocks tucked in.
• Slowly and gently raise your hands to your waist.
• Palms should be up and 2 to 4 inches apart.
• Fingers should point to each other.
• Relax all muscles from head to toe.

Movement of the Sequence Part I

• Raise both hands up until you reach your forehead. 
• Inhale into your chest as your raise your arms and relax your abdomen.   
• At your forehead, turn your hands so that your palms face outward.
• Press your arms upward and outwards in front of your body. 
• Arms should press out at a 20 to 45 degree angle from the body. 
• Keep your wrists bent so your fingers point to each other.
• Continue to inhale while relaxing your abdomen.  
• Gently stretch the whole body upward as the arms press upward.
• Rise up slightly on your toes as your hands reach their maximum height. 

Visualization
(When moving up imagine your internal energy (Chi) moving up from your waist, up your spine and into your head.)

Movement of the Sequence Part II

• Begin the downward cycle of the movement. 
• Turn the palms outward as you circle both arms out and down.
• Begin to exhale as your arms move down.
• Return your feet to a flat footed position. 
• Gently tighten your abdomen as your exhale. 
• Return to the resting position. Take a deep breath, relax and compose yourself.

Visualization
(When moving down, imagine moving energy from the Heavens and from your head and lungs down the front of your body into your waist area (about three inches below and behind your navel). Repeat "Pressing the Sky" 2, 3, 6, 9, or 12 times.

Benefits

• Lowers your heartbeat and blood pressure.
• Realigns the back muscles and spine.
• Stimulates internal organs in the upper trunk area.
• Reduces negative stress on the body.  
• Exercises knees and the front thighs & tense and stiff muscles

Important
For maximum benefits, approach it with confidence, sincerity, and perseverance.

h.b.muralidhara@gmail.com
(The writer is a practicing Qigong and taichi practitioner at Kandivali, Mumbai)

No internal art including Qigong and taichi however seriously you practice can give you instant result. Expect at least a period of three months before you notice any positive change or improvement. You need to be sincere, relaxed and regular to enjoy the benefits.

Unlike modern medicine, Qigong and taichi are intrinsically holistic in their approach. Qigong positively affects the whole body as a unit rather than segregating body into many areas. Qigong does not and will not act on any illness directly. It simply facilitates our body’s ability to heal itself.  If our mind creates a disease, it also heals. So, your mind-body has all the abilities to take care of their needs if you let them be.

Currently, in China millions of people of varied age groups practice Qigong to remain healthy. There are more than 4000 different forms of Qigong in China. The motive of each Qigong form regardless of its style is to enhance your body – mind health needs. Qigong practiced in a group is even more effective because each practitioner shares the collective chi that emanates from each one.  Qigong has been especially effective in dealing with

• Cancer (before & after)
• Heart ailments
• Stress
• Depression
• Diabetes
• Arthritis and obesity
• Insomnia
• Multiple sclerosis etc.

90% of the illnesses are caused by stress. Qigong practice considerably reduces or eliminates stress hormone levels in the body to give you the ability to cope with stress more easily. It releases feel good hormones to lift your mood and feel light. Slow, meditative and intentful movements in Qigong have the ability to calm the mind and reduce stress. You have nothing to lose but everything to gain.

h.b.muralidhara@gmail.com

• Sound
• Visualisation
• Breathing
• Body movement
• Relaxation

• Yin: Feminine or Negative
• Yang: Masculine or Positive

Qigong balances Yin and Yang in our body. Ancient Qi master's formula for health and longevity was based on 

• Inner harmony = Qi flow,
• Qi flow = good health,
• Good health = longevity.

Relaxation is the key to Qigong practice. When the body is unrestrained, the flow of chi is abundant. It is easier to get into this state of mind when you align yourself with the universe with a sense of connection with all the living things in nature.   

Abundant chi within brings in increased clarity of thinking, vitality, motivation etc. Increased positive chi helps in eliminating the stagnant negative energy like stress, depression, fatigue, tiredness etc. Qigong is very simple and easy to learn and practice.   

h.b.muralidhara@gmail.com 

Qigong has a history, which is as old as our very own Yoga. It dates back to 5000 to 7000 years. In comparison, Tai Chi came into being as recently as about 600 to 700 years ago in china. The word Qi in Chinese means energy or air. Gong means exercise or workout. Qigong was evolved as a form of dance in ancient China to soothe stiff and painful joints long exposed to extreme cold weather conditions.

Tapping into the human potential
The human system produces the most profound medicine naturally within. Based on the philosophy of awakening the energy channels and centres located in our body, Qigong and Tai Chi are time-tested tools for activating this incredible human potential.  From personal challenges such as illnesses, fatigue to cultural challenges such as violence, learning disabilities and addictions Qigong has a holistic approach.

What are the benefits
There are no boundaries to who should learn to benefit from it. Anybody, just anybody and everybody can learn to derive its benefits. A rupee of prevention is better than a cure worth lakhs of rupees with life threatening side effects. Qigong practiced daily is equivalent to increasing your own bank balance of health for a rainy day in old age. 

It is also great for balance, flexibility and coordination. In addition, it can boost the immune system, lymph system, digestive system, and nervous system to enhance the body's natural healing potentials.  

One of the obvious aspects of Qigong and Tai Chi are internal and external peace. If just a little practice can create deep inner peace, what then might be the long-term effect of practice with sincerity and intention? Balance and harmony within and with the universe create clearer thinking, and the ability to make better decisions. All these contribute to inner peace. If you can attain peace within, it could contribute to creating peace for others too.

Qi is free, it is everywhere, and everyone has direct access to it through simple methods that are easy to learn and practice. Once fully learnt, one could go through a simple Qigong sequence in 20 to 25 minutes. There are many simple Qigong forms yet very powerful in balancing the yin and yang aspects of human body to realize peace. Some qigong forms are static while there are many moving.

h.b.muralidhara@gmail.com