Shooting the bow and arrow
This exercise is one of the qigong series of Eight Brocades. It is especially useful in the Fall for strengthening and stimulating the lungs.
Do all movements fluidly, but not brusquely. Repeat nine times. Not too fast, not too slow. Breathe in and out through the nose only.
-
Stand in a horse riding stance, with legs wide apart and knees bent till thighs are parallel to the ground, or only as low as your flexibility and stamina allow. Make sure knees are not strained and do not collapse inward. In this position make fists with the hands and bring them in front of the chest with the back of the hands facing each other. This is the starting position.
-
From here, inhale and pull the right fist back toward the right shoulder so that the elbow is extended out and forearm is parallel with the ground. At the same time the left arm extends out to the left side, fist opening, and arm parallel with the ground. The left palm faces to the front and the last three fingers of the hand bend slightly into the palm. The index finger and thumb are extended. Note how the chest is opened in this movement.
-
On the exhale both hands come back into fists and return to the starting position in front of the chest.
-
Repeat on the other side. As you are ”shooting the bow and arrow” the head turns and looks at the extended arm. Whenever you are in the starting position the head and eyes focus straight ahead.