Week Four

Flow and Rhythm

Finding Center

6 Breaths        Three for refining center - One for Left Right, One for Front Back, and One for Up Down.  Three for Releasing into and through your hips, knees, and ankles – hanging from above – directly over the central point between your feet.

A Moment of Gratitude

3 Repetitions Extend your awareness into a Flow State. Move with a lot of emotion, expression, and timing.

Wings of Here and There

3 Minutes       Reorient yourself into now, into embodied movement, and into embodied release. Turn to each side. Three sides - gentle twisting, Reaching and Melting, with Wings like Feathers. When you are ready, include some Vase Breathing.

Ancestral Whiskers

2 Minutes       Remember the beauty that was beheld by your ancestors. Assess the Seasons, follow the topography. Clearing Qi Dust from the Landscape. Floating on the Oceans of Dao.

Lifting the Ocean into the Clouds

6 Repetitions Focus on the resource of water as ponds in the mountains and the depth of the ocean. Become Stillness and the Reflection.

Expanding like the Sun

9 Breaths        Three breaths focused on embodiment, move like a wave, like Kelp – Dance to the Ocean and breath.

Wise Owl Looks Back

3 Times/side  Focus on momentum, circles, and spirals.

Elephant Bathes its Ears

9 Breaths        Focus moving slowly with naval, sternum, and nose. Feel your big floppy ear dry in the Sun.

Bend and Sway

2 - 3 Minutes              Hang from your sacrum, swing a bowling ball. Exhale completely, release your spine. Stand and repeat three times.

Stirring and Exploring Your Qi Ball

9 Circles each way     Intuitively horizontal or vertical. Play with momentum. Play with rolling spheres, eggs, and yolks in front of your chest.

Dredging and Clearing 

9 Breaths        Three breaths Clear your midline. Three breaths turned to right, weight of back leg, from foot to forehead. Three breaths turned to right, weight of back leg, from foot to forehead.

Standing like a Tree, Breathe Like a Baby

3 Minutes       Vase Breathing and the Honoring Your Ancestors Posture.  

Settle like Kelp in an Ocean of Wine

3 Minutes       Become a Mountain. Explore some Progressive Relaxation Breathwork.

Closing - A Moment of Generosity

3 Repetitions Offer the benefits of your practice to others