Скачать или смотреть Guided Practice: The Archer: Fire Flower Qi Gong Level 1:Stretch Your Body & Move Energy

The Archer

This qi gong exercise gives you a horizontal stretch across the chest and arms while widening our stance and pressing deep. The horse stance is a wide posture that helps to strengthen the legs and core while activating our power centers. Practice level 1: Stretching, focuses on the body movement and stretch.

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Throughout this exercise we are cultivating, moving, balancing, and circulating Chi (energy). We are using postures, breath, awareness, and movement to activate and blend Yin Chi (earth, magnetic, negative charge, divine feminine energy) with Yang Chi (atmospheric, electric, positive charge, divine masculine energy).

Exercise 2 from the Fire Flower System of Qi Gong.
Starting from wide open posture called the horse stance, we sit lightly and prepare our horizontal expansion

In the Archer, we engage the large muscle groups in the legs and activate our core. This deep-rooted stance (or even if you stay in a high-horse, light bend in the knees) helps to strengthen the lower body while cultivating energy into the lower dan tien (chakras 1 & 2).

This energy cultivation can be described from the perspective of physics and the push-back from the earth. While your feet press down, the earth pushes back and channels energy through the legs into the body. Or you can imagine it like building a bridge with your body. Your body creates a geometric structure and establishes biotensegrity. This is just like how a bridge can connect over a gap and maintain its strength by being constructed in a way that channels the forces that would cause it to collapse. We also describe this posture as a pyramid structure of the body and imagine being rooted like a mountain.

Your feet can be parallel, or toes pointed out slightly to open your hips and groin. Always point your knees towards your toes to keep proper joint alignment and movement. Only go as deep as you can without too much strain and without pain. Make sure to keep your spine elongated/back straight without leaning your head past your knees. Pain is the feedback from your body to tell you that something is off; always listen to the wisdom of your body… it does not lie.

While the lower body roots and presses towards the earth, the upper body begins its motion to expand across the arms and chest. Our hands are placed in the "Calling the Earth to Witness" mudra (open praying mantis claw). This focuses our energy the Yin/Yang circuit in the hands (index finger pointed, thumb tucked activates the large intestine and lung meridians, this hand posture also partners with the throat chakra 5).

Draw the string and extend the bow, in the archer we simultaneously press into the horse (at the level right for you) while expanding the arms and upper chest and activating the middle dan tien
( chakras 3 & 4). The arm movement squeezes the shoulder blades gently and opens the shoulders while influencing the energy pathways that circulate to and from the fingers. With the index finger pointed and the thumb tucked (your hands may not cooperate, that’s ok do your best), focus your attention at the index finger and beyond, broaden your mind.

Creating this deep root to the earth, while expanding our upper body horizontally, helps us to strengthen the legs and core while opening the heart and throat. This horizontal expansion of the entire body is also energetic and mental.

After the pause, we look center and move the drawn-back arm out to the side to mirror our forward arm. This further expands the chest and our energy. Then we bend the elbows slightly, and with tension (at the right level for you), we begin to squeeze the sponge. We rotate at the shoulder joint while squeezing the whole body, tight in the torso, arms, and legs as we rise from our low-horse posture.

Imagine that your arms are squeezing the air out of a giant balloon. We begin to return to the center and call the expanded energy to draw inward to our Cheng Mai, central pathway then feeds our power centers and energy pathways. Then repeat…

Enjoy your Journey !

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Peace, Love, and Chi-Up,
Seifu Andy