DANCES WITH RAINBOW
Before proceeding with the exercise there are a few things I should mention, it is important to make the moves whilst remaining relaxed which is to say with unnecessary muscular tension, when the mind is leading the breath and the movements are in unison with the breath then the feeling will be more of the body being moved by the Chi, remember even when doing the moving exercises to keep the breath long and thin, oh and quiet as well and if it takes you 5 seconds to breath in then the corresponding movement should synchronize with the breath such that when the in breath concludes so does the corresponding movement, at first this is not likely to happen but as the movements move from your thinking centre to your moving centre this will start to happen. Become aware of where there is tension in your movements, feel your balance, the muscular movements etc, in other words become extremely aware in the practice. This centring is very useful in the storage of energy and the prevention of scattering by extraneous thoughts, don't force the breathing, as you continue your practice it will naturally extend and as time goes on the principle of breathing in to the lower abdomen becomes natural because the chi kung practices return one to ones natural physical rhythms.
THE EXERCISES
1) From horse stance breathing raise hands through to chest then on up to above head and open them out till arms look as though they are holding a l large ball above the head
2) On the out breath move weight to left , bend to right at waist...keep hands equally spaced as though carrying a large ball.....become aware of Chi flowing from one hand to the other
3) Breath in, straighten up, still maintaining holding ball, or in this case a rainbow
4) Breath out, move weight to left bend to left whilst carrying rainbow
5) Breath in straighten up, repeat these moves another 3 times to each side
6) Then on an out breath bring hands back down front .and return to horse stance
This exercise deals with particular muscle groups, like the back shoulder, it also helps to correct bad posture, it improves the lymphatic and blood circulation to the muscle groups, it deals with periarthritis of the shoulder, cures lumbar strains and shoulder muscle strains and improves joints in elbows and wrists.
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