Yi Jin Jing (part 2)
Here are the next 2 in this sequence of 12 muscle strengthening exercises.
4. Reaching for the stars
This exercise promotes flexibility of shoulder joints and upper spine. It helps prevent frozen shoulders and stiff neck. Holding the reaching position is also good for strengthening the arms.
Begin with the feet hip width apart and arms extended horizontally with palms upwards.
Raise the right arm slowly till vertical. Turn the palm down, fingers together pointing inward. Raise the head up and to the right, with eyes looking at the right hand. At the same time bring the left arm down and behind so that the back of the hand is touching the back. Hold the position for 3-5 breaths. On an inhale press the back lightly with the left hand; relax on the exhale. Now switch, left arm goes up, right arm down. Repeat the exercise, again for 3-5 breaths.
Repeat on each side 3-5 times. Breathing is rhythmic and slow throughout.
5. Pulling the tails of nine oxen
This isometric exercise helps develop strength in the arms.
Stand with feet hip width apart, left arm raised up, right hand behind the back as in exercise #4.
Remove the right hand from the back and extend it out in front of the body at shoulder height, with arm stretched out, fingers together and slightly bent downwards. At the same time the right foot steps forward with knee bent above the toes; left leg is straight and stretched out behind. Bring the left arm down and stretch it behind the body, fingers still together with palm facing upwards. On an inhale focus on the right hand, which is tense, as if pulling the tails of oxen. On an exhale switch focus to the left hand behind the body, now tense, again as if pulling the tails of oxen. Repeat several times, tensing and relaxing with the breath. The legs, arms and trunk may tremble slightly as a result of straining.
Reverse the movement, bringing the left arm forward withe the left foot. Repeat several times, then switch position and repeat on each side 3-5 times.
Breathing is natural and abdomen is relaxed throughout. The pulling motion is somewhat strained.
Leave a reply →