Kati doing the meridian yoga exercise The arch for the stomach meridian with stretch line drawn in

Meridian Yoga Exercises

explained

Arc

To perform this exercise properly, you need well stretched thigh muscles. If this is not the case, then the exercise will not look like the one shown in the video. You simply pull 1 foot towards the buttocks and stretch the stomach meridian on one thigh. Do the same with the second leg.

After some time you will manage to pull both feet to the buttocks. It is not necessary to go into the arch. In the arc, the kneecaps lift off the floor, this leads to a strong stretch at the front. However, this should not create stress in the body. It takes time and patience before you can do this exercise properly.

Stay in this position for a few breaths and "enjoy" the stretch along the front of the thighs and the upper body. Through this stretch you strengthen your digestive organs by harmonizing their Qi.

Exercise description

With the exercise bow you have the possibility to activate the stomach meridian. Lie on your stomach and relax for a moment. Take a deep breath into your abdomen so that you feel your abdominal wall pressing against the floor.

Then check if you can reach your right foot with your right hand. If it is possible, try the same with the left hand and the left foot. If you can reach both feet with your hands, you are ready for the "bow" exercise.

Now pull both feet towards the buttocks. It may happen that your kneecaps lift slightly off the floor. However, this does not have to be the case. Through the stretched arms and the pull on the feet, the upper body automatically lifts off the floor.

Stay in this position for about 3-5 breaths and then relax.

Frequently asked questions

What can I do if I can't reach my feet?

If you can't reach both feet, you have the option of trying it with a single foot. Often the exercise works if you do the stretch first on one side and then on the other.

If that doesn't work either, you can use a towel or a belt that you wrap around your feet. This will make it easier for you to pull your feet towards your buttocks.

Portrait of Wolfgang Stemer for my TCM Qi Gong Academy, Simply Live Better

Pro tip from Wolfgang

Especially in this exercise it is important to breathe consciously and deeply into the abdomen and chest. Because we want to take in vital and fresh breath qi with every breath.

Meridian yoga exercise for the stomach: arc

Most common errors

The arms do not exert enough pull on the legs.

You try to lift your knees off the floor with too much effort.

When moving backwards, the head is placed too far back in the neck.

Training tips

If possible, always exercise in front of a mirror.

Record yourself with your smartphone and then check this video for errors.

Make it a habit to do this exercise first thing in the morning after you get up.

Assistance

What can you do if the exercise is too difficult?

If this exercise is not possible with two legs, try it either with only one thigh or use a towel, which you put around your feet, as already described. However, if there is pain in the lower back, another exercise for the stomach meridian is recommended.