This is part 4 of a 6 part series. In this lesson, you will review the fourth and final movement of the Qigong series as well as the closing sequence.

PART 1:

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.

Draw your right arm outwards and then back across towards your left shoulder. As you withdraw your right arm back to the right side, raise up your left arm and push it out towards the left. Bend the pinky and ring finger of the left arm as you extend out the arm and feel the right arm pull back.

This motion imitates the motion of drawing back a bow and thus should mimic the sensation of drawing back an arrow. The right side of the body should rely on the back and chest muscles to help support the right arm nocking back and arrow. The left side of the body should feel as though it is holding the bow itself steady against the force of the bowstring being pulled back, once again using the power of the back and chest to support the left arm and "bow."

Take a breath in and out to stabilize the arms. Then, breathe out and let both arms fall naturally and comfortably back to your lap.

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.

PART 2:

Next, we begin finishing our practice. Stack your hands atop your abdomen and begin drawing circles along the abdomen with a moderate degree of pressure to stimulate the qi of the Dan Tian. Alternate between clockwise and counter clockwise directions.

PART 3:

Finish by resting the arms atop the lap once more and taking deep breathes focused into the Dan Tian. Let the mind settle and the muscles of the body to sink and relax. Take a minute or so to focus on your breathing and to forget all other thoughts outside of the breath.