Sitting Opening and Closing forms

1) The Relaxed and Quiescent form in sitting position

Explanation

1) Sitting (Back straight)

    a) Place feet flat on the floor, focus on Kidney 1 points (Youg Quan)

    b) Keep feet one foot pace apart

    c) Face toes slightly inwards

    d) Place hands on Spleen 10 (Xue Hai ) with fingers pointing inwards.

2) Knee Stretching

    a) Position the knees over the toes

    b) Relax the knee joints

    c) Roll the knees out, then in (push the knees out, then in, then go back to the knees over toes
        position).

3) Hip relaxing

    a) Tuck the pelvis under.

    b) Sink Qi into the Dantien.

4) Anus lifting (peritoneum)

    a) Squeeze Anus or contract Peritoneum (pelvic floor muscles)

    b) Use mental intention to join Du 1 and Ren 1.

5) Stomach contracting (Physical Dantian, 5cm under the naval)

    a) Pull the lower abdomen in (above the pubic bone and 3 fingers width below the naval) as you
        breath out.

    b) Then relax abdomen muscles and breath in.

6) Head suspending

    a) Sit upright and have a head string connect you to heaven from the Bai hui point (Du 20).

7) Spinal column Stretch

    a) Align the vertebras from the coccyx to the base of the skull (like stacking gold coins)

    b) Let the head string lift up and stretch the spine, then relax the spine back down again

    c) Breathe in, pull stomach in and expand your chest as you stretch your spine upwards

    d) Breath out, relax as you lower the spine.

8) Chest stretching

    a) Move elbows forward and sink chest inwards, stretching the upper back

    b) Then move the elbows back, expanding and stretching the chest.

9) Back stretching

    a) Move shoulders forward opening the scapula

    b) Then push shoulders back, opening the clavicle and relax back into the relaxed center
        position once again.

10) Armpit hollowing

      a) Move elbows outwards to hollow the armpits.

11) Shoulder relaxing

      a) Droop shoulders and upper arms.

12) Elbow relaxing

      a) Hang hands from elbows.

13) Wrist relaxing

      a) Point fingers down and keep relaxed

      b) Hollow the palms (as if holding an energy ball in your hands).

14) Chin hooking

      a) Tuck the chin back.

15) Lip closing

      a) Relax the mouth, and let the lips slightly touch.

16) Eye shutting (used for Mediation practices, not normally for exercises)

      a) Close the eyes to ¾ close, as if drawing the curtains down, so that you can still see your
          body, but nothing else.

17) Tongue on the roof of the mouth

      a) Gently place your tongue on the roof of your mouth. This joins the Du and Ren channels.

Function of this exercise

Free courses vital energy.