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)