Easy Exercise
Usually when anyone mentions 'exercise',
images of jogging or lifting weights at the gym come to mind. While these may be
effective methods of exercise, they are definitely not for everyone, and they
are not the only forms of exercise out there.
Chinese culture, over the last several
millennia, has
developed many forms of exercise. These exercises are the foundation for the
near magical feats of physical strength and ability that have made Chinese
martial arts so popular around the world. They are all based on the same
time-tested, intricate theories of human physiology and health as classical
Chinese medicine. These exercises I refer to, generally, as 'qi gong', range in
difficulty from beginner, learning how to use standing as a whole-body method of
training, to gymnastic flips and leaps and one-finger push-ups.
Here, I will share a very simple exercise that can be
used by most people, regardless of level of fitness, space to train (no gym
required), income level, or time available. In fact, probably the greatest
resistance one could have to this training is initial lack of belief that much
good could come from such simple exercise. With consistent practice, however,
the proof will be your own personal experience.
This is a basic form of qi gong (aka 'chi kung',
pronounced 'chee' kung). It is basic in that there is little instruction needed
and there is only one move. I will refer to it as 'Holding Ball Qi Gong'.
To begin,
stand with feet roughly shoulder width
apart. The toes should point forward, with the weight evenly distributed over
the heel, outer edge of the foot, and balls of the toes. Take a moment to lean
slightly forward, backward and to the sides; then let your body naturally
return to a central point of balance directly over both feet.
Stand erect but relaxed. The knees should be loose
and relaxed with a slight bend. The hips should be 'tucked under'. To do this,
thrust the hips forward slightly. Essentially, what you are doing is reducing
the bend of the lower spine, from slightly to the rear to near vertical. With
time and greater sensitivity, you will feel your hips being pulled 'directly
under' you, as if you were sitting down while standing. It is a distinctly
relaxed and grounded feeling. Again, to feel the proper placement, go ahead and
thrust the hips all the way forward, then all the way back, and allow yourself
to find that comfortable in between ground.
With feet shoulder width apart, weight evenly
distributed, knees relaxed, and hips tucked under, slightly elevate your head,
lengthening ever so slightly your spine. It should be as if your head were being
suspended by a string from above; you stand erect, but relaxed feeling the
weight of your body on both feet, and a slight drawing up sensation on your
head and neck.
Relax your shoulders, ensuring there is no tension
pulling them up towards your ears. Extend your arms out to the front,
approximately shoulder
height, with the palms facing each other. The elbows
should be completely relaxed, dropping down. The hands are relaxed, naturally
curling in slightly, and palms facing each other.
This is Holding Ball Qi Gong. To check your practice,
make sure your weight is evenly distributed over your feet and you are
completely relaxed. You should feel yourself sinking into the ground. Feel
the weight of gravity pull you down. Simultaneously there is a slight drawing up
on your head and spine, gently extending it. The arms are in front of you,
without tension, elbows dropped, hands relaxed with palms facing each other.
Avoid doing this exercise after a full meal (wait
30-90 minutes, depending on the size of the meal), and practice in silence.
Instead of listening to music or the TV, let your mind tune-in to the many
bodily processes occurring. Feel your breath gently enter your nose and flow
into the lungs, slowly expanding them. Feel your heart beat rhythmically and
steadily circulating blood, energy, and nutrients to all parts of the body. Feel
your joints smoothly interconnect, your muscles open and relaxed. Observe the
random thoughts that come in and out of your mind. (If you hadn't guessed
already, this 'exercise' doubles as meditation.)
When you first begin practicing, ensure you have the proper body
mechanics and alignment, allow your mind to settle, then hold it for as long as
is comfortable. Do not force yourself. On the next day, do the same; get proper
position, relax, let your mind settle, then practice Holding Ball for as long as
is comfortable.
From a Chinese medical perspective, this simple
practice exercises the acupuncture channels. As these channels run the length of
the body then dive internally to connect with and pass through the internal
organs, this simple training exercises the whole body, external and internal.
Over time, this will regulate the functioning of these internal systems.
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