Set 3: Wei Tuo Offers the Pestle Three
Continue from the previous posture described in “Learning Yin Jin Jing for Better Mind and Body Health-Part 2”
1). To begin, ease the tension in your wrists while positioning your arms in front of you, ensuring they are parallel at shoulder height. Next, bend your elbows to draw your hands toward your chest, keeping your palms facing downward and approximately a fist’s distance away from your body. Maintain a forward and downward gaze.
2). Position the palms beneath the earlobes, while simultaneously rotating them to face outward. Ensure that the fingertips of both hands are directed towards each other, with the elbows extending outward at approximately shoulder height (illustrated in Figure 1).
3). Shift the body’s center of gravity forward onto the forefoot for stability, while elevating the heels. Simultaneously, raise both palms above the head with the palms facing upward, ensuring the shoulders are relaxed and the elbows are straightened. Gently retract the chin, allowing the tongue to lightly touch the palate, and keep the teeth clenched (illustrated in Figure 2a and Figure 2b).
4). Maintain this posture for a few deep breath counts.
Key points to remember:
- When you raise both palms, your center of gravity shifts slightly forward onto the toes, all while keeping your spine straight. Eyes look forward and downward.
- Ensure that you modify the height of your heel elevation according to your physical condition.
Health benefits
- Stimulate and balance the Qi within the upper, middle, and lower triple burners [3], as well as the meridians associated with internal organs.
- Enhance the mobility of the shoulder joint and strengthen the muscles of both the upper and lower limbs; facilitate improved blood circulation throughout the entire body.
Set 4 of Yi Jin Jing will be taught next week in “Learning Yi Jin Ying for Better Mind and Body Health- part 4”. If you’re interested in exploring more about Qigong or want comprehensive instructions on Yi Jin Jing and other Qigong practices, be sure to check out the book “Qigong for Better Mind and Body Health”. Here is a sample of the book.