| Chicken Wings Up and Down | Chicken Wings In and Out | Chicken Wings Out to In | |
|---|---|---|---|
| Form the Wing | |||
| Inhale Up | |||
| Exhale Down | |||
| Repeat on the other side | |||
| Repeat 3-5 times | |||
| Form the Wing | |||
| Inhale & Circle In to Out | |||
| Exhale & Circle In to Out | Repeat 3-5 times | ||
| Form the Wing | |||
| Inhale & Circle Out to In | |||
| Exhale & Circle Out to In | |||
| Repeat 3-5 times |
The shoulder brings together four muscles which insert and form the basis for shoulder rotation -- the rotator cuff. Many other muscles insert into the same area. As the shoulder is lifts from the side, away from the body and up -- it literally squeezes this complex group of muscles together. This gentle warm up minimizes compression of all these muscles together. It begins to gently stretch and gives more room for movement through the rotator cuff. Please do this gently, twice a day. This is not vigorous exersize -- it should be a series of gentle movements. Remember to make this a whole body movement by completely separating the weight from side to side in each motion. This initiates the coordinated effort along the entire body which encourages less muscular effort with borrowed strength.
Open the palm, bring the fingers together into a grasping position with finger tips coming together. Place fingers together in the front of the body, below the collar bone in the depression by the shoulder.
Inhale and bring one elbow straight upward, shift the weight to that side turning to the inside, and point the other elbow down.
Exhale and bring the elbow downward, shift the weight to the middle, center the body and completely relax.
Repeat 2 to 3 times a day
Open the palm, bring the fingers together into a grasping position with finger tips coming together. Place fingers together in the front of the body, below the collar bone in the depression by the shoulder.
Inhale and bring one elbow down, in towards the center, carry the arc to the top moving upward and outward, continue moving outward to the outside, and complete an outward arc bringing the elbow back to the waist.
Initiate the movement with the waist moving slight before the elbow -- move in the same direction of the elbow -- in to out and back to the center.
Initiate the inward movement of the second elbow when the first elbow reaches the top.
Exhale and bring one elbow down, in towards the center, carry the arc to the top moving upward and outward, continue moving outward to the outside, and complete an outward arc bringing the elbow back to the waist.
Initiate the inward movement of the second elbow when the first elbow reaches the top.
Repeat 2 to 3 times a day
Same as In to Out only reverse the direction of the arc made by the elbow.
Taught by Francesco and Daisy Lee-Garripoli on the Qigong beginning practice DVD published by GAIAM.
© 2009 David Scott -- All rights Reserved