| | Mind/Body Health Exercises: Gentle Movements and Postures | |
Application Suggestions:
- Health maintenance: 2 to 3 times per day, 10 to 15 repetitions.
- Health enhancement: 6 to 10 times per day, 10 to 15 repetitions.
- Disease intervention: Start slowly and build up to 10 to 15 times per day, 10 to 15 repetitions.
- Getting started: 2 to 3 sessions per day.
8. Front and Back Curving of the Spine Embracing Forcefulness
Beginning from the preliminary position, raise the arms upward. The upper arms move in line with the shoulders. The forearms and hands reach upward form the elbow. The hands reach wide open. The breath is on the inhalation cycle. The spine bends like a bow with the belly and chest forward. The head reaches upwards, tilts backward and the gaze goes skyward. The tail bone is lifted backward and upward. Then, on the exhale, the arms come forward and the hands clench into fists that close tightly before the eyes. The elbows remain bent. The spine reverses into the opposite bow with the middle back curved backward. The head is bent forward, eyes gaze at the fists and the shoulders are rounded. The tail is pulled under ad forward. This is the exhalation and is forceful. Repeat. This is a traditional martial arts power building movement.
Application Suggestions:
- Health maintenance: 2 to3 times per day, 15 to20 repetitions.
- Health enhancement: 6 to 10 times per day, 15 to 20 repetitions.
- Disease intervention: Start slowly and build up to 10 to 15 sessions per day, 15 to 20 repetitions.
- Getting started: 2 to 3 sessions per day.
9. Reaching Upward, Stretching Outward
Begin with feet together. With the inhalation, bring the palms upward. As they pass before the eyes lace the fingers together and turn the palms upward toward the sky. Stretch upward, hold the breath. Rise up on the balls of the feet. Hold for a moment. Unlock the fingers as the exhalation begins. Extend the arms form the heel of the palm, pressing outward, as the arms are lowered. Repeat.
Application Suggestions:
- Health maintenance: 2 to 3 times per day, 4 to 6 repetitions.
- Health enhancement: 6 to 10 times per day, 4 to 6 repetitions.
- Disease intervention: Start slowly and build up to 8 to 10 times per day, 4 to 6 repetitions.
- Getting started: 2 to 3 times per day.
10. Forward Bending Towards the Toes
This is classic toe touching. Feet are slightly apart. Bend forward slowly. Dangle, relaxed. Stay in the comfort zone. The goal is to place your palms flat on the ground and straighten your knees. This may take a life time to perfect. Patience an perseverance in the practice are the path.
Application Suggestions:
- Health maintenance: 2 to 3 times per day.
- Health enhancement: 6 to 10 times per day.
- Disease intervention: Start slowly and build up to 10 to 15 times per day.
- Getting started: 2 to 3 times per day, carefully.
 | Roger Jahnke has been in the health field since 1967 beginning with body therapies, herbal medicine, Tai Chi, Yoga and meditation. He turned his attention seriously to Oriental medicine in 1972 with study at the North......more |
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