YIQUAN SHORT SET


YIQUAN SHORT SET

i put this short set of Qigong together for Sheldon Katz , a 90 year young Fellow Practitioner. Mr. Katz lived in China for 18 years and wanted to learn the Yang Family Form . i suggested that he try some Yiquan as he was feeling depressed . We did Shuai Shou for 5 minutes , shook for 1 minute , open and closed Dan Tian 7 times , regulate breath 7 times . then stand in Wuji Posture , cover navel Posture, Hun Yuan Posture, Ti Bao Posture , cover Dan Tian Posture , and Wuji Posture starting at 1 minute per posture and adding time with progress. This set can be done once in the morning after emptying one’s bladder and once in the evening before bed . The goal here is to introduce an easy set that does not create anxiety but eases the practitioner into an easily duplicatable routine .
1) Sway for 5 minutes
2)Shake for 1 minute
3)Open /close Dan Tian 7 times
4)Regulate breath 7 times
5)Stand in Wuji Posture for 1 minute
6)Stand in Cover the Navel Posture for 1 minute
7)Stand in Hun Yuan Posture for 1 minute
8)Stand in Ti Bao Posture for 1 minute
9)Stand in Cover Dan Tian Posture for 1 minute
10)Stand in Wuji Posture for 1 minute
11)Sway 5 Minutes
12)Shake for 1 minute
13)Open and close Dan Tian 7 times
14)Regulate breath 7 times
15)Cover Navel and spiral from smaller to larger 36 circles with the joined palms to the left and down ending on the Solar Plexus . Pause, take a short breath , then exhale raising the crown point and make 36 circles to your right and down spiraling inward and ending on the navel . Inhale the warmth of your palms into your navel with your intent several times and then relax and take a walk .

 

 

 

 

 

 

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