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Which of the following in NOT a direct benefit of a regular walking regimen?
Reduce Stress
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 Mind/Body Health Exercises: Gentle Movements and Postures 
 


4. Swing the Arms Forward, Rise upon the Toes, Arms Back, Swing Back onto Heels
Tradition claims that this movement alone, with relaxation and deep breathing can help to cure serious diseases. Starting in the preliminary posture rock forward onto the toes and swing the arms forward. Palms may face backward or forward, you decide. Remember to make it up and make it fun. Now, rock back on the heels. Practice will show you how far back you can go. Breath deeply and relax. Repeat. This is not a fancy gesture but it has profound potential. Turn your awareness to the forces of body energy for a lesson in the value of this technique. Remember, patience in your quest for the sensation of elusive life energy, Qi.

Application Suggestions:

  • Health maintenance: 2 to 3 sessions per day, 20 to 50 repetitions.
  • Health enhancement: 6 to 10 sessions per day, 20 to 50 repetitions
  • Disease intervention: Start slowly and build up to 10 to 15 sessions per day, 20 to 50 repetitions. It is said that if one does this 100 times per day it will heal many diseases, if done 1000 times per day it can lead to times per day it can lead to immortality.
  • Getting started: 2 to 3 sessions per day.


5. Rotation of the Waist With Hands Warming the Lower Back - Agile Bamboo, Strong Root.
Warm the hands up by rubbing them together vigorously. Beginning from the preliminary position apply the heated, open palms to the lower back. Rotate the hips to the left by shortening the left torso and lengthening the right. Next, tilt the tail of the pelvis forward, the mid-spine curves backward. Next, sway toward the right hip by shortening the right torso and lengthening the left.

Finally, tilt the tail of the pelvis upward and backward, the mid-spine bows forward. This is basically a repetitive rotation of the spine bows forward. This is basically a repetitive rotation of the waist. The breath is full and relaxed throughout. The rotation is smooth. Repeat and then reverse the direction. This is a powerful healing tool to effect the organs and nerve plexus in the pelvis and abdomen and the muscles of the lower back an hips.

Application Suggestions:

  • Health maintenance: 2 to 3 times per day, 10 cycles each direction
  • Health enhancement: 6 to 10 times per day, 10 cycles per day, 10 cycles each direction.
  • Disease intervention: Star slowly and build up to 10 to 15 times per day, 10 cycles each direction.
  • Getting started: 2 to 3 sessions per day.

6. Rotate the Knees - White Crane Encircling Knees
Begin with the feet together. Bend the knees. Bend the torso and cup the palms over the knee caps. Rotate the knees. Repeat, then reverse the direction. Relax the shoulders. Deepen the breath. When it feels appropriate, over time, sink further down and allow the circles to become more broad. Do not aggravate weak or injured knees. Honor the comfort zone.

Application Suggestions:

  • Health maintenance: 1 time per day, 10 repetitions each direction.
  • Health enhancement: 2 to 3 times per day, 10 repetitions each direction.
  • Disease intervention: Start slowly and build up to 3 to 5 times per day.
  • Getting started: 1 to 2 times per day.


7. Right and Left Curving of the Spine
Beginning from the preliminary position bend to the right. The right arm drops down along the side of the leg and the head bends toward the right shoulder. The upper left arm rises up on a line with shoulders and the hand and lower arm dangle form the elbow. Repeat. Inhale toward the upright, exhale toward the bend. Deep slow breaths. This is an easy but extremely important exercise for the muscles along the spine, the neurological reflexes along the spine and the connective tissue that holds the spine together.
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 About The Author
Roger Jahnke OMDRoger Jahnke has been in the health field since 1967 beginning with body therapies, herbal medicine, Tai Chi, Yoga and meditation. He turned his attention seriously to Oriental medicine in 1972 with study at the North......more
 
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