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Cheesedog's Morning Chi Gung

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Cheesedog's Morning Chi Gung

Post by Dave on Wed Jan 16, 2013 9:36 pm

Cheesedog once suggested what he called a "soft chi gung" routine to me. It takes all of five minutes, tops, but does a wonderful job of energizing the body. I did it for a few weeks while I was doing 10:00 blocks of pushups in the mornings (in sets of 10) and pullups in the evening.

I usually started with 100 hindu squats done for time, then 1:00 - 3:00 wrestler's bridge, followed by a 1:00 - 2:00 on elbows plank. Then the chi gung, then pushups.

For example, on the morning of July 10, 2012, I did this:

Plank x 3:30
100 Hindu Squats in 2:16
Wrestler's Bridge x 2:30
Soft Chi Gung Exercises x 10 ea
Pushups in 10:00 x 176

Describing the Soft Chi Gung routine, Cheesedog wrote:About soft chi gung, honestly lots of things can be soft gung. As long as you aren't straining your muscles and your vessels are connected you're doing it. Mobility work is a great way to get in your soft chi gung. If you do a little research you'll find dozens of routines, and most of them are great, but I have one that's simple, easy to learn and remember, and works all of your energy systems in a balanced manner.

I do this EVERY day, and it has 99% cured the restless leg syndrome I was plagued with for a couple of years. It's 5 yoga-ish movements, done with synchronized breathing and of course the tongue-to-the-roof-of-the-mouth thing.

1. Stand straight, twist back and forth keeping your feet stationary (in other words twist from the waist) breathing out for one twist left and right and breathing in one twist left and right. Lightly slap your kidney area with one hand and lightly slap the opposite shoulder with the other hand as you twist. You breath in while going left and right one time, then breath out while going left and right one time.

2. Lie on back, bring your chin to your chest, press your lower back into the ground and bring your straight legs up (like you were doing leg raises) and bring them up towards your head. You don't have to bring them all the way to the floor in a "plow pose" but you can if you want. Breath out as you raise your legs and breath in as you lower your legs.

3. Kneel on the floor on your toes and knees, place your hands either on the back of your legs (easiest), on your heels (a little harder), or hold your ankles (a little harder). Arch your back and look up as you breath in, at the top you'll look like you're doing the "camel pose" from yoga. Sink down and breath out and so on. It's important on ANY backbending motion to tighten the glutes to support your lower back. To do a rep, you breath in as you bend back, then breath out as you come forward. but the range of motion isn't really big, since you keep your hands on your hamstrings (or heels or ankles) the whole time.

4. Sit on floor with your hands by your hips and legs straight out in front of you. Breath in as you do a "tablemaker" movement, breath out as you go down. Look at the ceiling or even a bit behind you at the top of the rep.

5. Start in a pushup position, from there basically you are doing a hindu pushup except you keep your arms straight. Breath in as you flow forward, breath out when you get into the "down dog" type position.

And that's it. It is, however, very important to do each of these the same number of times to avoid under or over stimulating a certain area, and it's also very important to do these no more than a total of 21 times in any one day, otherwise you can make your body too "yang" which will greatly speed your aging rate.

I am pretty sure I will revisit this routine, or some variation of it, at some point this year. I post it here as a reference.
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Re: Cheesedog's Morning Chi Gung

Post by Fat belly dog on Thu Feb 07, 2013 8:02 am

Nice,

Did some of these movements today in my yoga/mobility session in the park.

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