Set 4: Reach for the Stars to Gain Momentum
A. Reach for the Stars to Gain Momentum on the right
Continue from the previous posture described in “Learning Yin Jin Jing for Better Mind and Body Health – part 3”
(1) Gently bring your heels down to the ground while simultaneously clenching both fists and lowering your arms to each side a little as is shown in Figure 1.
(2) Gradually open the fists into palms, ensuring the palms are directed downwards and outward. Allow the entire body to relax while maintaining a forward and downward gaze (refer to Figure 2).
(3) Rotate the body to the left while bending the knees. Simultaneously, lift the right arm up and then lower it in front of the body towards the outside of the left hip. At the same time, let the left arm swing down along the side of the body, moving to the back, with the back of the left hand gently pressing against the “Ming Men” point. Focus your gaze on the right hand (illustrated in Figure 3).
(4) Gradually straightening your knees while simultaneously bringing your body to an upright position. As you do this, swing your right hand in front of your body and then raise it towards your forehead, positioning it to the upper right side of your head. Keep your elbow slightly bent, with your palm facing downward and then inward. Concentrate your mind on the “Ming Men” point. Slowly elevate your right forearm, allowing your eyes to follow your right hand. When the hand reaches the upper right corner, pause and maintain this posture while taking several deep breaths (shown in Figure 4).
(5) Extend your arms outward to the sides at shoulder height, ensuring your palms are facing downward (shown in Figure 5).
B. Reach for the Stars to Gain Momentum on the left
Perform steps (3) to (5) described in “Reach for the Stars to Gain Momentum on the Right,”, but this time on the other side, as shown in Figures 6a, 6b, and 7
Key points to remember:
- When executing a turn, initiate the movement from your waist; your shoulders will naturally follow, and your arms will then align with the motion of your shoulders.
- While gazing at the palm of your hand, concentrate on the “Ming Men” area.
- Modify the extent of your movements according to your physical capabilities.
- As you look upward, ensure that you relax your waist while engaging your abdominal muscles.
- Allow your waist to guide the turn, maintaining a state of natural relaxation.
Health Benefits:
- By rotating the palms, observe them visually while concentrating mentally on the Ming Men. Direct the activated Qi to converge and settle into the kidneys and Ming Men. This practice can fortify the waist and kidneys, contributing to the slowing of the aging process.
- Improve the flexibility of the neck, shoulders, waist, and other areas.
Set 5 of Yi Jin Jing will be taught next week in “Learning Yi Jin Ying for Better Mind and Body Health- part 5”.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.