Mind-Body Recovery Techniques
2019, Fourth Quarter: Curriculum
It is my aim to make health-promoting Qigong and Tai Chi accessible by teaching exercises that students can take up and use on their own between classes. (See what amounts to a manifesto in the opening lines of this website's Mind-Body Los Angeles page.) Admittedly, there is a lot of content in each class, so the challenge is to remember a few exercises (or even just one!) to start with, as you build your own practice over time. Please use this outline of our classes as a prompt to jog your memory, when you are off on your own and wanting to effect a little healing for yourself. If you would like more material, write , and I will reply with links to video clips or handouts.
Aligning between Earth and Sky (weekly opening)
Standing (to establish the basic posture)
Susan Quon's Qigong Warm-up Exercises
1. Knee Massage
2. Hip Rotations
3. Side-to-side Sway
4. "Roll the Ball"
5. Head Turns with Extended Arms
6. Arm Swings: low, chest-high, face-high, behind the head, then reverse the sequence back down
7. "Ringing the Temple Bell" (modified)
The Ten Good Things (self-applied massage)
Misc. Qigong Exercises, Walking Meditations, Tai Chi Moves
How about "White Crane Spreads Its Wings" from the Yang 108-Move Tai Chi Form: Section 1?
The Eight Pieces of Brocade Qigong: Back by popular demand!
The Eight Sections
Hold up the Sky
Draw the Bow
Separate Heaven and Earth
Wise Owl Peers Backward
Swing the Tail, Sway the Head
Hold the Ankles to Fortify the Kidneys
Punch with Intense Gaze
Bounce on the Heels to Ward off All Sickness and Stress