Week Five

Seated Qi Gong

Finding Center

Seated Vertical alignment with your Inner Eggs and Yolks.

Honoring the Sky, All Being, and the Land

3 Times           Connecting with the Sky, Beings, and the Land. Entering Practice, Entering Stillness

Wings of Here and There

9 Times           Move slowly and focus on ‘Stillness in Motion,’ while exploring some Vase Breathing.

Warm Dan Tian

1 Minutes each way  Be consistent with pressure and pace. Be intuitive about direction and intention.

Expanding like the Sun

9 Breaths        Three breaths focused on embodiment, move like a wave, like Kelp – Dance to the Ocean and breath. Progressive Relaxation Breathwork – Fluid Reaching and Melting.

Wise Owl Looks Back

3 Times/side  Focus on your Three Basins and whole body spirals.

Leaning Forward and Back

9 Breaths        Explore the movement, the Sun, and the rain.

Pelvic Rocking

9 Breaths        Focus on opening your spine and the front of your torso.

Stirring and Activating Your Qi Ball

4 minutes       Two minutes with horizontal circles – both ways. The two minutes vertical circles – both ways.   

Dredging and Clearing 

6 Breaths each way    Three breaths Dredging your midline. Three breaths Clearing your Three Dan Tian.

Inner Smile (C’an)

3 minutes       One minute per Dan Tian – Lower to Upper.

Seated Reaching and Melting

2 – 3 Minutes              Begin with Wave Hands like Clouds, then find a reference point on each side. Reach and melt.

Three Spines

3 – 4 Minutes             With your feet wide, elongate, tilt, torsion, and gyration – towards the center, left knee, then right knee.

Settling into Stillness

3 Minutes       Become a Mountain with Sensual Breathwork

Dao Yin Face Massage

Eye Warming and Many Circles.

Sitting and Coalescing into Form

2 Minutes       One Minute (5 – 6 breaths) of stillness. One breath for each Pillar of your practice.

Closing - A Moment of Generosity

3 Repetitions             In the World, As the World, for the World.