Popie Runs - Chi Running

Michael McCaffrey

Phone: 613 897 0647

Email: michael@popieruns.com

Eight Pieces of Silk Brocade

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Double Hands Hold up the Heaven

You will start with your feet shoulder width apart your hands at your side. You will bend your knees slightly, tuck you butt in, lengthen your spin and tuck your chin slightly. It is best to have someone who can confirm that you have proper alignment of the body when you start, however, this may not be possible. One way to get to more or less the correct position is to take a larger exercise ball and hold it in front of your chest with your arms wrapped around it and holding it against your chest. Bend your knee, tuck you butt, length your spin as if being held up by cord from the crown of your head. If you used an actual exercise ball, release it and let it roll away, you can also just imagine an exercise ball to bring you into a proper stance. Allow your hands to gentlely drop down to your sides. The palms will be turned in towards your upper legs. Let your hands relax. Through all these exercises your fingers should be spread lightly. They should not be stretched to the point of tension they should not be closed so the fingers are touching.

Take a few breaths and then bring your hands up to your chest. This can be done by lifting them as you bend your elbows turn your arms so they come up to the chest close to your body. I have also seen it done by raising the arms to chest level with the palms facing each other and then bending the elbows to bring the arms in to the chest. I have also had it suggested to bring the hands to chest level with the palms facing upwards either hand on top of the other.

Some people practice this by interlocking the fingers at this point other bring the hands in one in front of the other. You can inhale as you raise your hands and then exhale as the hands arrive at your chest.

Next you will inhale as you raise your hand from your chest to just above your head. Your palms will be facing upward towards the sky. Exhale with your hands just above your head and palms facing up. Inhale as you push your hands up to the sky. Rise up on your toes. This can be accomplished by shifting the weight forward on to the bubbling springs (a point just behind the pads on the front of your foot, one behind the big toe and one on the outside of your foot). This shift of weight should not go further than onto the front of the back of the ball of our foot. Also think of lengthening the spine as if pulled from the top by the cord. Think of rooting down into the ground with your lower legs and stretching up to the sky with your upper body. Exhale as you lower your hands back down to your head.

Stretch up again but this time remain on your full foot (inhale). Now bend to the left as you exhale and inhale as you straighten back up. Bend to the right as you exhale and inhale as you straighten up. Inhale and then exhale as you lower your arms back down to the top of your head.

Inhale and then exhale as you bring your hand back down to rest just at your hip folds. Turn the hands so the palms are facing up and out. This will be the starting position for the subsequent sets.

You should do six to twelve sets of these.

This exercise works with the Triple Burner and regulates respiration, digestion and elimination.

Eight Pieces of Silk Brocade - Double Hands Hold up the Heaven

Eight Pieces of Silk Brocade