This is lesson 3 of the 10 lesson Fall Qigong Series. series. In this lesson you will learn the third movement in the series.

PART 1:

Qigong meditation:

1) Feel the body relax as much as possible.
2) Make sure you are breathing into the Dan Tian. You should feel the area below your navel expand broadly in a comfortable, full feeling. If you feel you are straining, most likely you are too tense. Let the body relax until you feel you can achieve a full, expansive breath into the Dan Tian.
3) Make sure to take as much time meditating, focusing on the Dan Tian breathing. Once you have achieved this baseline relaxation, you are ready to proceed.

PART 2:

Qigong preparation:

1) Let your arms rise up at the sides, and feel the Qi sensation through the whole body. Remember: having to tense up any part of the body is a blockage of Qi. Therefore only use only the minimum amount of force to follow the movements; this is using Qi to move the body.
2) Let the hands sink back down to the Dan Tian.

PART 3:

Fall Qigong, Movement #3:

1) Hold the breath for just a moment as you uncross the legs and extend them straight in front of you. Once the legs are extended, let the breath out.
2) Lean you upper body forward slightly and form gently held fists.
3) Position your fists at your lower back at the level of your kidneys. Breathe in, and hold the breath a moment.
4) Let the breath out. At the same time, starting from your kidneys, lightly pat the lower back.

Continue the patting action down the lower back to the sacrum/hip area.

Then continue patting the outer surface of the leg, going down towards the ankles.

Once you've reach the ankles, position the hands to the inner aspect of the leg and from ankle height up continue patting all the way to the inner thigh.

Pat the top of your thigh muscle and continue moving the hands all the way back to the kidneys and pat at the kidneys a few more times.

Pause a moment, then repeat the sequence again.

KEY POINT: The patting action should not be done too strongly. If you feel you are patting yourself and it is uncomfortable, use a lighter pressure. The goal of the exercise is to break up stagnation of Qi and blood of the meridians. In this case, stagnation would be felt as stiffness or tension. Therefore we use the light percussive action in order to allow the muscles, ligaments, and tendons to loosen in response and allow qi and blood to flow smoothly in the areas once more.

Also keep in mind that the breath and its timing is important. You hold the breath just before the patting motion. When you breathe out, you should feel the stagnant areas yield slightly. Because the release of breathe "primes" the area, you will be able to have an enhanced effect with your patting motions. Try to feel the breath release the stagnation while letting the hands break up the stagnation further.

5) Repeat step 4 as many times as desired.

PART 4:

Qigong Closing:

1) Raise the arms to the sides as you breathe in.
2) Breathe out as you lower the arms to the Dan Tian.
3) With one hand atop the one, firmly rub your Dan Tian in a circular pattern. The pressure should be akin to a firm massage: enough to feel appreciable force, but not enough to cause discomfort.
4) Begin drawing the legs back into cross legged position: feel free to use your hands to help if needed.
5) Take a few breaths to ensure once more you are performing Dan Tian breathing.