Tai Chi Qigong Shibashi

Lee Monczak

email: surreylee@gmail.com

A dynamic free flowing Qigong set with a smooth rhythm of slow, soft movements that relaxes the mind and body. Practiced regularly the set improves circulation flexibility and balance and creates a sense of well being and graceful mobility.

Benefits It offers a gentle exercise regimen that promotes health and vitality. At the physical level it stimulates blood and lymph circulation and exercises all the major joints, ligaments and muscles - increasing flexibility and muscle tone. The major internal organs are massaged and refreshed as are the meridian energies calming the mind and body and reducing stress and creating a state of positive Aiming / Our motto Slowly, Softly, Smoothly Top tips Pay attention to how your body feels. If you feel tension or stiffness focus your attention on it and feel the muscles relax as you perform the moves. If it hurts – STOP. Work within your limits and be comfortable. What to wear . . . . Please wear loose comfortable clothing, and shoes that are as flat as possible. Basic stance Stand with feet parallel, shoulder-width apart (like standing on train tracks), knees slightly bent with your weight sunk into your legs. Keep back straight with tailbone slightly tucked in, chest relaxed and chin slightly tucked in. Keep arms away from body, fingers open and relaxed pointing to the earth, palms facing the body. Relax your eyes and face as if looking to the distance. Keep your jaw relaxed.

Tai Chi Qigong Shibashi

Lee Monczak

email: surreylee@gmail.com

Promote the body´s natural healing energy with the simple, yet highly effective 18 step TAI CHI, CHI KUNG exercises. Tai Chi Qigong Shibashi is an extract of the best 18 movements from Yang style Taiji Quan. It is a set of soft and gentle exercises synchronising movement with breathing and meditative techniques. It was introduced by Professor Lin Hou-Sheng in China, including the basic elements of weight-shifting, co-ordination, and hand and leg movements together with controlled breathing. The gentle rocking motions and stretching movements improve circulation and digestion. The chest exercises and controlled breathing are good for lung conditions and asthma. The overall effect of the exercises is in reducing mental stress and physical tension, thus improving general wellbeing of the practitioner. Breathing: The type of breathing we will be doing throughout this qigong exercise is called abdominal breathing. Abdominal breathing is breathing using your diaphragm. You inhale through your nose and exhale through your mouth. It is deep breathing using the full extent of your lung capacity. It is called abdominal breathing because the movement of your diaphragm will expand your lower abdomen during the inhale and contract your lower abdomen during the exhale. Shibashi (The 18 Tai Chi Qigong Sequence) 1. Opening v Raising the arms 2. Opening the Chest 3. Dancing with Rainbow 4. Gathering Qi & Separating the

Clouds 5. Changing Palms & Rolling Arms 6. Rowing The Boat 7. Lifting the Ball 8. Carrying the Moon 9. Pushing Palms 10. Playing with Clouds

11. Scooping the Sea & Searching the Sky 12. Pushing the Waves 13. Spreading your Wings 14. Punching 15. Flying like a Goose 16. Turning the Wheel / Spinning Wheels 17. Bouncing a Ball 18. Balancing the Qi /

Final Closing