Part 3 : Strengthening the Kidneys Movement (detailed description)

Part 3: Strengthening the Kidneys Movement

Start: Place the feet shoulder width apart and let the arms hang down by the sides with the fingers pointing downwards.

Breathe in, the abdomen (tummy) tucks in gradually and gently, chest expands.

Breathe out the chest relaxes, abdomen (tummy) expands out gradually and gently.

Repeat all movement minimum 3 times, preferable 6 times or 9 times.

Relax Elbow and Back

a. Breathe in, raise the arms and grasp pressure points on head*

*with thumbs pressing onto the “Yi Feng” SJ17 meridian point located at jaw bone hinge (right behind the back of the ear

on the inside and just above the earlobe) and index fingers (second fingers) pressing on “feng chi” GB20 meridian point

along the neck below the skull]. Bring the arms forward and up so that elbows point forward and close towards each other but in a relax manner.

b. Breathe out and slowly open elbows outwards horizontally.

c. Breathe in, bend forward and move the left elbow close to the chest and bend downward half way at the waist and then move the left elbow pointing toward the right knee.

d. Breathe out continuous bending further downward so that the left elbow is touching or reaching towards the right knee and eyes keep looking towards the back. However, both legs have to be straight in order to stretch the tendons at the back of the legs.

e. When you are in a downward position, bring yourself back to the middle with no breathing in and out, and open the elbows wide horizontally with the head hanging loosely downward and the eyes looking between the legs.

f. Breathe in and slowly bring yourself up and return to vertical position with the elbows remaining open outward horizontally.

g. Breathe out and bring the arms outward and open up the elbows downward to the sides.

h. Breathe in, bring the arms up from the back and rotate the shoulder blades and both arms up to the vertical position beside the ears, eyes looking straight.

i. Breathe out and bend forward and downward while bending at waist and let the hands reach down to the feet or ground or as far as comfortable while keeping both legs straight.

j. Breathe in and bring the hands up with the palms gently gliding up and touching the shins and thighs and return back to the starting position.

k. Breathe out and drop the shoulders, arms, elbows, wrists and the whole body. Relax the arms letting them hang to each side of your body.

(Repeat the above sequence but switch the left elbow with the right elbow, and then repeat both cycles 3/6/9 times.)

Variation:

Breathe in, raise the arms and grasp the pressure points on the head* rotate the arms so that the elbows point forward.

Breathe out and open the elbows outward.

Breathe in, bend forward at the waist and point the left elbow toward the s right knee.

Breathe out and bend further forward so that you can look past your right thigh to the rear.

Breathe in and return to vertical position slowly with elbows open outward.

Breathe out and rotate the arms to sides.

Breathe in, rotate the arms rearward to the vertical position, and then the rotate arms and head forward while bending at the waist and reach the hands down to the feet or as far as is comfortable. 

Breathe out and rotate at the waist back to the vertical position with the hands following your shins and thighs to the starting position. (Repeat all the above but switch the left with the right, and then repeat both cycles 3 times.)

*with the thumbs at the jaw bone hinge and the forefingers at the of the neck of below the neck.

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