Part 4: Cultivating Emotional Harmony Movement (detailed description)

 Part 4: Cultivating Emotional Harmony Movement

Function: Addressing emotional issues and sleeplessness

Focus on palms 

1. Breathe in, with the palms facing backwards, draw  the hands up to waist level by bending the arms at the elbows while making fists, and then rotate clenched fists to the upward position and the elbows to rear position. (thumbs touching your two sides while sliding up).

2. Breathe out, slowly push the arms forward with the two palms rotating and facing each other at the chest height. Just before the hands are fully straightened out quickly blow out the remaining breath while straightening the arms all the way and springing the fingers straight, the palms facing each other. (Note: imagine your fingers splashing water out from a fountain and use some effort in letting all the fingers be released from the thumbs).

3. Breathe in, drop the fingers and wrist downward tighten to 90 degrees.

4. Breathe out, open the fingers and drop both arms (palms turned to face upward).

5. Breathe in and bring the arms outward and upward like drawing a circle above the head, with the palms facing the sky with the two middle fingers pointing to each other.

6. Breathe out, bring the arms, head and upper body bending downward so that the fingers are pointing downward and the eyes are looking rearward.

7. Breathe in, while bending down with the arms hanging down, turn both palms so that the fingers point forward and start rotating the wrists in opposite directions while curling fingers to form fists. At this point, both curled hands should be facing forward, gently straighten out the back while continuing to have clenched fists. When the back is at about 45 degrees, swiftly rotate the body to the left, place the fists at both sides of the waist with the elbows pointing backward while forming a left-sided horse stand (ie left knee bent with the shin vertical but stretch and straightened the right leg. The head, neck, back and right leg should form a straight spinelike a plank facing to the left and supported by both legs. All the above is to be performed smoothly but with a swift rotation. This pose is like an alert and awakened lion waking up from sleep that has tons of energy ready to deal with any challenges.

 

8. Breathe out, bend the back towards the left side, eyes focusing afar, and rotate the body to sweep across to the right side. This is as though you become a dragon who is scanning the horizon.  (note: The above is performed with both clenched fists placed at the sides of the waist)

 

9. Breathe in, rotate to the right while bending the head slightly forward and pivoting on your feet so that your right leg is slightly bent at the knee and the left leg extends to the rear. Drop both hands to a cross position on top of your right knees (Picture yourself as a dragon: the most powerful animal.)

 

10. Breathe in, and shift all the weight onto the right leg and slide up with open arms upward and turn from sideway to face the front.

 

11. Breathe out, rotate the palms downward, move the hands down making a circle.

 

12. Breathe in and bring both palms towards one another while the arms rise upward to the chest level, the arms are more or less horizontal, concentrate, clear your mind and don’t have other thoughts.

 

13. Breathe out and flip both palms downward and bring them down to the dantien, pause the hands for a slight moment in front of the dantien before lowering all the way and continues to breath out.

 

(Repeat the above sequence but switch moving from the left side to moving to the right side, and then repeat both cycles 3/6/9 times.