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 mindbodylosangeles@gmail.com, and I will reply with links to video clips or handouts.

  • Aligning between Earth and Sky (weekly opening)

    • Walking

    • 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!

    • Formal Opening

    • ​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

  • ​Closing Meditation

 

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