10- Beneficial Exercises For Human Health
First, lie facing upward, and completely relax. Remain calm throughout each exercise. Open your legs slightly, and place your arms comfortably beside your body. Inhale slowly and deeply, and then gently and slowly let the air out. Bring your attention to your body’s feelings, and pay attention to the feeling in each area you are focusing on throughout the exercises. Remember, the feeling is a language that allows your mind and body to communicate through the nervous system and qi (energy) circulation. If you are able to establish a deep feeling right at the beginning, you will have accomplished at least 50 percent of the effectiveness of these meridian qigong practices. Repeat this relaxed breathing at least three times.
1- Extend and Squeeze Fingers/Toes (Arms Straight Upward)
These exercises will lead the qi from the twelve qi channels, which are connected to the twelve internal organs, to your extremities. This is the first step to enliven and open the channels and improve your qi circulation right away.
Extend both arms upward.
Open and stretch your toes and fingers as far as you can for ten seconds.
Next squeeze your toes and fingers inward, tightly, as if you are squeezing tennis balls in your hands, and hold for ten seconds. Repeat two more times.
2- Stretch Wrists/Ankles (Palms Facing Each Other)
This exercise will stretch the tendons and ligaments on the front side of the wrist area. Naturally, the tendons (Achilles) and ligaments on the backside of the ankles will also be stretched. Your wrists and ankles are the two most important joints. The twelve channels pass through these two joints. When your wrist and ankle joints are opened and relaxed, the qi can reach the fingers and toes smoothly.
Face your palms together, aligning the fingers, in front of your chest. Lift up your elbows so the wrists are stretched backward. While you are doing so, also lift up your feet and bend them toward the shins. Stay in this position for ten seconds and then relax for five seconds. Repeat two more times.
3- Stretch Ankles/Wrists (Back of Hands covering Each Other)
This exercise is the opposite of the previous one. You’re stretching the backside of your wrists and also the front side of your ankles.
Face the back of your hands together with fingers aligned. Then lower your elbows to stretch the backside of your wrists. While you are doing so, extend your toes downward and stretch the front of your ankle joints. Stay in this position for ten seconds and then relax for five seconds. Repeat two more times.
4- Twist Wrists/Ankles (Outward)
This exercise stretches the sides of the wrists and ankles with a twisting action.
Face your palms together, with fingers perpendicular to each other. Use your right hand’s pinky finger to press the index finger area of the left hand while using the left hand’s index finger area to press the right hand’s pinky finger. This will create a twisting of both wrists using reversed angles. While you are doing this, extend your toes outward and stretch your ankles outward. Stay in this position for ten seconds and then relax for five seconds. Repeat two more times.
5- Twist Wrists/Ankles (Inward)
This exercise is the reverse of the previous one.
Change your hand position. Use your left hand’s pinky finger area to press the index finger area of the right hand and vice versa. While you are doing so, turn your toes inward and stretch your ankles inward. Stay in this position for ten seconds and then relax for five seconds. Repeat two more times.
6- Circle Wrists/Ankles (Outward Turning)
This exercise will loosen up the wrist and ankle joints and open the twelve qi channels passing through these areas.
Relax your wrists and ankles; don’t clench. Make circular motions with your hands and feet outward (i.e., right hand/foot clockwise and left hand/foot counterclockwise). Circle thirty times.
7- Circle Wrists/Ankles (Inward Turning)
This exercise reverses the circular direction of the previous exercise and is part of loosening the wrist and ankle joints.
Reverse the circular motions of your hands and feet. Circle thirty times.
8- Sway Arms/Legs
This exercise will loosen up the muscles/tendons of the legs and arms and allow them to relax. For this reason, the qi channels will be opened to boost circulation.
Sway your arms and legs side to side gently and comfortably thirty times.
9- Lift Forearms and Knees
This exercise will loosen up the elbow and knee joints and allow qi to circulate smoothly in these joints.
Gently lift your left forearm and right knee. Follow with the right forearm and left knee for thirty repetitions (fifteen times each side).
10- Lift Arms and Legs
This exercise will loosen up the shoulder and hip joints and allow qi to circulate smoothly in these areas. Your shoulder and hips are two of the most crucial qi junctions (joints) that connect the qi canal from the limbs to the torso.
Lift your left arm and right leg gently. Follow with the right arm and left leg for thirty repetitions (fifteen times each side).