Wah Tor Chi Kung involves gentle movement of the whole body from head to toes.
1. Breathing method:
a. Breathing is to be gentle, soft, slow, smooth, long and deep without any “force” or overexertion of effort.
b. Be aware, adjust the “in” or “out” breathing rate to align with the duration of each corresponding movement.
c. Beginners may need more than one “in” or “out” breath for the longer movements.
d. Some movements do not need very deep breathing.
e. Concentrate on one’s breathing and synchronize the breath with the movement.
2. Breathing style:
a. Deep reverse abdominal breathing:
Breath in (inhale) through the nose, tuck in and contract the dantien area (abdomen area) by drawing air into the diaphragm so that it rises and the chest expands.
b. Breath out (exhale) through the mouth like a gentle breeze coming out through the lips, expand the dantien area (abdomen area) without force, diaphragm drops and chest returns to the normal position. Typically throughout Wah Tor Chi Kung practice, we inhale through the nose and exhale through the mouth unless stated otherwise.
c. Dantien or Qihai CV6 is where the chi- energy accumulates. It refers to the chi reservoir area or energy sea and is located approximately 1.5 inches below the belly button and it is an area and not a specific point.
3. Listen to your body and observe your limits:
a. Whether stretching, bending, twisting or flexing, stay close to but within your own limits of agility, mobility and endurance for your movements. Muscles, tendons and joints will become more flexible over time. To avoid injury don’t push or force too hard.
b. Listen to your body and do not compare yourself with others. Your flexibility improves with time and practice.
c. As you become more flexible, you can increase your movements while always being careful to not overextend yourself.
d. If you encounter pain during the movement, stop and do more gentle breathing directing your breath to the sore area until you feel more relaxed.
4. All movement cycles to be repeated 3, 6 or 9 times to suit your needs and time.
5. Warm up your joints from head to toes before you start by doing some gentle stretching routines. Calm your body and mind through abdominal deep reverse breathing. Relax your body and mind before you start.
6. Posture
a. Stand, by placing feet shoulder width apart, heels touching with the feet flat on the ground. Toes are slightly pointed outwards.
b. Be aware and align your body posture and stay centered.
c. The head (Baihui i.e. hundred meetings GV20) meridian point holds the head up towards the sky.
It is a major energy exchange point and has a powerful effect in enhancing physical, mental and spiritual harmony.
d. The chin is slightly tuck in.
e. Tuck in the tailbone to flatten the “gate of life”.
f. Place the palms of your hands over the dantien area. According to Dr. Chu, there is no significant difference of which palm is first placed to cover the dantien. Therefore, you can place either palm according to your preference. Make sure your labouring palace “Laogong” meridian point PC8 (where the third finger bends towards the first and second palm line i.e. heaven and human line) is placed directly over dantien first and then place the other palm with the labouring palace meridian point directly over the other palm. All three meridian points are connected to your internal and external labouring palace meridian points and with your dantien.
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