This is part 3 of of a 6 part series. In this lesson, you will learn the third movement of the Qigong series.

Instruction

Begin by breathing in while simultaneously circling the arms up. As you circle the arms back towards the Dan Tian, breathe out and allow the body to relax.

Circle the arms up and then down. When the arms circle down, place your left hand on top of your right. Then settle your stack hands atop your left thigh. Next, push your both arms downwards towards your thighs. Make sure to feel not only the arms, but the trunk muscles press and sink downwards. Finally, turn your head towards the right away from your hands. You should feel the stimulation and opening of qi in the left side of the spine all along the back and chest.

Hold this posture for a few moments.

Relax, breathe in, and let the hands separate on your lap.

Circle the arms up once again and repeat the motion on the other side.

Repeat as many times as desired, and finish by settling the arms into the lap and once again checking to let all tension release from the back and chest.