Comfort and Quiet Lying L yi n g Down D own Qigong Do Qi gon g Not all Qigong exercises consist of movement. This Qigong set involves lying down exercises and is excellent for those who find it difficult to learn movements.
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omfort and Lying Down Qigong is a system for nourishing your Qi when you are in a lying down position. It is especially good for those wh o fi nd it di ff ic ul t to pr ac ti se Qi go ng movements and is also good for a wide variety of different conditions. The practice of Comfort and Quiet Lying Down Qigong develops the mind, body and breathing all together. It can also develop more Qi so you have good health and longevity. The system has lying positions for all kinds of conditions, it includes lying on your back and sides in different postures. Some are opening and some are closing.. The hands are also closing also placed in various positions positions on the body to connect with acupuncture points. This helps to heal any illnesses and gather more Qi. If you practise regularly, you will find your Qi is stronger and so you have more energy to deal with everyday life. You You will find your need for sleep may decrease decrease and it is also good for those people suffering from stress.
1. Lie on a bed or mattress mattress on the floor, floor, but make sure it is wide enough and will not slide around when you move your body. body. It should also not be too hard or too soft. It should be comfortable and not affect your position.
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2. Lie on the mattress mattress and relax your whole body body. Your Y our mouth and eyes shou should ld be close closed d and allow your Qi to sink to your Dantian. 3. Kee Keepin ping g yo your ur eye eyess clo closed sed,, ima imagin gine e a lig light ht com coming ing down from from the sky to your eyes. eyes. Slowly Slowly brin bring g the light to your nose, and from your nose, bring it to the Middle Dantian, finally it should move slowly to your Dantian. 4. Recite Recite this sentenc sentence e off by hea heart, rt, “Exhale “Exhale to the Sun, inhale to the moon. Healthy and live longer.” Keep the light at the Lower Dantian, h o we we v er er, y ou ou s ho ho ul ul d r e me me mb mb e r n ot ot t o concen con centrate trate on the ligh lightt too hard hard.. Your Your atte attentio ntion n should be on the Dantian but not concentrating
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on it really hard. Stay like this for half an hour to one hour. How long you stay is based on how you feel. The best is to start by lying there for a short time and when you practise more, slowly increase the tim time. e. To avo avoid id fal fallin ling g asl aslee eep, p, co conce ncentr ntrate ate on you your r breathing and and your Qi. For instance instance,, bring the Qi to your limbs as your breathe out through your mouth and breathe in through your nose. 5. Shou Gong Gong (Ending (Ending Exercise) Exercise) Recite the following by heart, “Three treasures, like heaven, earth and mankind, all become one. Everything will be good.” Then imagine all the Qi slowly going back to the lower Dantian and keep it there. Slowly open your eyes and allow your spirit to return to normal before sitting up and leaving the bed. The following are the lying down Qigong exercises. Pay attention to the details and follow them and then you will benefit a great deal.
B a s i c M e t h o d :
1.
Natural and Easy Lying Down M ethod
i.
L ie d ow n on y ou r ba ck w it h a comfortable pillow under your head. Close your eyes and keep your arms at your sides. Allow the fingertips to touch the Huantiao points. (Fig 1,2) This is good f or many different problems and the internal organs.When we are unwell, we easily close up the body and this stops the Qi from flowing to the organs.
“Qigong develops the mind, body and breathing all together.” 2.
Cover ed by H eaven Lying Down M ethod i. Lie on your back and lift your arms so they are above your head. Your palms should be about six inches from the top of your head so the Laogong points face the Baihui point. ii. Bend both legs and cross your legs. Men should cross the left leg over the right, and ladies should cross the right leg over the left. The elbows should be slightly bent. iii. Imagine all the Qi passing from the Laogong points to the Baihui point. Fig 3. This exercise is very good for stress and those people who use a lot of mental energy. It helps to clear headaches and migraines and allows the Qi to flow from the top of the head to the feet and so is very good for the relaxation.
3.
No Worr ying Lying Down M ethod
i.
Lie on your back and put your hands on the back of your head. The fingers should interlink and cross the legs as in the last exercise. Fig 4. This is very good for the vertaebrae of the spine and the neck. As your body relaxes, the Qi flows from the Laogong points to nourish the neck and brain and this helps to make the body calm.
To be continued...
By Zhao Jin Xiang
Qi Magazine 27
Comfor t and Qui et Quiet Lying Down Qigong 4.
Openin g Points Lying Down Positi on
Zhongwan Point
Fig 5
Fig 6
Fig 7 Fig 8
i. Lie on your back and put your hands on your stomach. Let the middle fingers of both hands touch one another at the Shangwan points and the ring fingers touch at the Zhongwan points. Cross your legs as in the last exercises. Fig 5 – 6. This exercise is good for those who suffer from stomach aches. ii. This is the same lying position, only the left leg foldedunder the right. This time rest your hands just below your ribs. The left side is for the spleen and the right side is for the liver, Fig 7. This is good for relieving spleen and liver problems and so is good for those people with poor circulation and digestive problems. iii. This is again the same lying position as part ii. Rest both hands on the chest. This position is good for the heart, lungs, circulation and also helps calms the mind. Fig 8. iv. This is again the same lying position as part ii. Rest both hands on your stomach, men should have the right hand covering the left and ladies should have the left hand covering the right. Fig 9. This position is good for the entire body and the also the stomach. v. This is again the same lying position as part ii. Rest both hands on your lower Dantian with the hands the same as in part iv. Fig 10. This position is good for developing the kidneys and the Jing.
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Fig 9
Fig 10
5. Lyin g to the Si de with H eaven i. Lie on either side. The lower hand should support your head and the other hand should rest on your leg, so the finger tips touch the Huantiao point. The lower heel should touch the Jiexi point at the top the foot. Fig 11 – 12. This position is for the memory and problems with the nerves.
Fig 11
Fig 12
Jiexi Point
6. H eaven and Earth L ying Down Positi on i. This is the same position as lying to the side, however, the lover hand is on the ground so the palm faces upwards and is level with your forehead. Fig 13. This position is good for connecting with the Heaven and Earth Qi. This makes the body part of the universe.
Fig 13
7. Al l Become One Lyin g Down M ethod i. This is the same position as lying to the side and keep the lower hand in the same position as in Heaven and Earth Lying Down Position. The upper hand should rest on the side so the finger tips touch the Huantiao point. Fig 14. This position is good for the lungs and breathing problems. It is also good for the lower body, particularly the legs. Fig 14
8.
Clearing the M ind Lying Down M ethod
Sky Eye Taiyang Point
Fig 15 Fig 16
i. This is the same lying position as above, and the upper hand is also the same with the fingertips touching the Huantiao Points. The upper hand should touch the forehead, so the Index finger touches the Sky-eye and the thumb
touches the Taiyang point. Fig 15- 16. This position is good for headaches, clearing the mind, the eyesight and the hearing.
7. Boat Lying Down Method
Fig 17
i. Lie down on your stomach with your head up. Bend your knees and grasp your feet so your body makes the shape of a boat. Fig 17. This position is good for the back, spine, muscle strength and problems with the joints. It also strengthens the circulation.
All these above positions should be done gently and so they should feel easy and comfortable and then you can hold them for longer. Everything should progress step by step and also do not fall asleep when you do them. It is very easy to do this especially when you are tired. If you fall asleep you will lose your concentration and also the relaxation. This will mean the Qi will not be that strong. Once you find yourself falling asleep stop the exercise and Shou Gong, then go to bed properly. If you practise these exercises regularly, you will benefit a great deal. By Zhao Jin Xiang
Qi Magazine 27
