Try this for a quick dose of energy and vitality

Qigong is an ancient methodology from China that helps the body restore itself by cleaning, destressing, relaxing and energizing through a series of postures, movements and breathing techniques.

Some view these exercises as a spiritual practice that opens us up to the cosmic energy that surrounds us. This is the vital energy that animates us and helps us through our days by revitalizing our spirit.

In today’s video, Kung-fu teacher Arnaldo Ty Nunez shares with us a set of three seated energy-building and circulating exercises. Let’s have a look.

Prelude…

Microcosmic orbit exercises help move the energy in our body within the channels. These exercises are often done standing, as presented in this video. But some find it difficult to maintain the standing postures for prolonged periods, and so the same exercises can be done seated.

These three seated qigong exercises are terrific whether done seated on the floor or while sitting on a chair. Do whichever gives you the most support and comfort, while being able to keep your back upright; no hunching over. If seated on the floor you can do it crossed legged, half-lotus or full-lotus, as demonstrated. The important thing is to feel comfortable throughout.

From here you will begin the series of three postures…

Posture 1 – Downward palms posture

Slowly raise your arms up and then downward, palms facing down, extending in front of your abdomen. You want to feel as if you are touching a table or your arms are floating on water.

Place your tongue on the roof of your mouth. This helps circulate the energy along the microcosmic orbit, also known in acupuncture as the conception and governing vessels. Breathe in slowly through your nose and exhale quietly through your mouth.

Begin by holding this posture for one minute. It’s harder than you think to stand motionless! Over time try to increase to five minutes.

After you have built up the energy in this posture you will want to circulate the energy around the body. To do this, turn your palms outward and raise your arms up along their sides and the gently lower them down the center. Follow along with Ty for the details.

If you held the unmoving posture for about two minutes, you will want to do the energy circulation for 30 seconds. The longer the standing time, the longer the circulation time.

Posture 2 – Arms and palms forward

For this posture, you will hold your arms at chest level, either facing outward.

Again, you will try to sustain the posture, without moving, for two minutes; working your way up to five minutes.

Now that you have built the qi you will circulate it. To do this you will draw a circle with your arms in front of your chest, by opening up your chest and arms and then closing them.

Following the video for the details.

Posture 3 – Hands held above the head

For the final posture, you will raise up your arms and hands above your head. Both arms and palms will be held slightly diagonal, not vertical.

Again, try to hold the posture for at least two minutes. More if you are able.

Now circulate the energy by circling your arms from top to bottom in front of your torso for 30 seconds.

If you have been doing these in sequence, and holding each posture for two minutes, this set will be difficult. Over time, it will become easier and as you increase time and are able to build and circulate energy, you will feel more vibrant and energetic!

Concluding the set…

When you have completed the three exercises you will want to take your time to uncross your legs and shake them loose, recirculate the blood. You can slowly stretch forward to the knees and then toes.

Next you will rub your kidneys with your fists, as shown. This helps release the low back and move the vital energy.

Try this set of three seated qigong exercises each day, or three times a week if that is the time you have, and experience the changes in your vitality.