This is lesson 9 in the 10 part Fall Qigong Series. In this lesson you will learn the standing version of the movement from Fall Qigong Lesson 4.

PART 1: Qigong meditation

1) Begin standing with the feet together.
2) Feel the body relax as much as possible.
3) Bend at the knees while letting the weight settle into the right side.
4) Lift the left leg and open it to the left until you are standing with feet shoulder width apart.
5) Settle your body weight evenly on both legs now.
6) 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.
7) 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 and qi feeling sink back down to the Dan Tian.

PART 3: Fall Qigong, Movement #4

1) Raise the arms up by your side.
2) At the top, let the hands meet in the middle and interlock the fingers together.
3) Placed your linked hands on top of your head.
4) Press gently downward onto your head. At the same time, use your head to resist against the downward pressure by pressing the head upwards.
5) Hold this position for a few moments.
5) Relax, separate the hands, and relax the arms down to the lap.
6) Repeat the motion as many times as desired.

KEY POINT:

As with the previous lessons, the pressure the hands exert on the head should not be excessive. Nor should the pressure of the head pushing upwards be excessive either. The amount of force used should only be enough to elicit a slight sensation from the meridians. This exercise specifically works to invigorate the qi and blood of the so-called "Conception Vessel" and "Governing Vessel" meridians of the body. These meridians correspond to the midline of the body. Therefore you should feel a qi sensation along the entirety of the spine and the midline of the front of the body.

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) Let the hands settle onto the Dan Tian itself and to once again relax the entire body. Meditate and feel where the body might have tightened up again and allow yourself a moment to let yourself relax those areas in order to allow qi to flow once more.
4) Let the hands fall to the sides naturally.
5) Take a few breaths to ensure once more you are performing Dan Tian breathing.