This is lesson 2 of the 10 lesson Fall Qigong Series. series. In this lesson you will learn the second 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 #2:

1) Interlock your fingers.
2) Raise your linked hands upwards to chest height.
3) Once at chest height begin rolling the palms outwards and upwards. At the same time, turn the whole trunk towards the left.
4) Extend the linked arms above your head. At this point the palms should face up whilst the trunk is turned to the left. KEY POINT: Do not focus excessively on the arm extension. This movement is used to invigorate the qi of the trunk and the internal organs. Therefore you should feel a opening and stretching sensation in the trunk of the body; the arms extending upwards are meant to further facilitate this opening sensation.
5) Take a breath in. Turn the body to center orientation again while simultaneously rolling the palms to face downwards. Let the hands separate and fully settle back into the lap as you breathe out.
6) Take a breath in. Link your fingers together and repeat steps 3 and 4 going to the RIGHT side this time.
7) Repeat the exercise 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) Let the hands rest up upon the lap upon.
5) Take a few breaths to ensure once more you are performing Dan Tian breathing.