Qi Gong exercises

explained

Support the sky

With the exercise "Supporting the sky" the meridians of Lung and Large Intestine strengthened. Also the Triple Burner is balanced by this exercise.

During the execution, both arms are stretched upwards with the palms facing the sky. In addition, one more Rotation around the body axis in this movement, which addresses the fascial system and thus the meridians even more.

The chest is loosened and expanded through this exercise, which increases the Breathing generally facilitated. Also the Shoulder mobility is improved by this exercise.

Exercise description

Starting position is the shoulder to hip width qigong stance. Interlace your fingers and lift them upward in front of your chest with the inhale. With the exhale, turn your palms downward and push your hands toward the floor until your arms are fully extended. As you do this, imagine your head gently growing upward. At this point, pull your shoulders down as low as possible so that your neck becomes long.

On the next inhale, raise your straight arms up in front of your body. When your hands are at face level, rotate to the right and extend your arms upward. With the exhale, slowly rotate back to the center and lower your arms to either side.

Now repeat the movement again from the front. This time turn to the right side as you stretch your arms upward. At the top, turn back to the center as you exhale and lower the arms to either side of the body to the starting position.

Frequently asked questions

What can I do if I can't extend my arm upwards very well?

Then let the arm go up in front of the body and try to stretch it more forward upwards. The hands do not need to be vertical above the head in the beginning. Over time, the mobility in the shoulder girdle will increase. Always be aware of the limits of your body!

Does this exercise help with shoulder problems?

I would recommend this exercise for various shoulder problems. There is a very nice stretching of important shoulder muscles during this exercise. During the stretch you will feel that you get "space" in the shoulder joint. However, to completely resolve shoulder problems, you need other exercises and also the use of acupressure.

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

Pro tip from Wolfgang

Through this exercise, you gain uprightness, which also has a positive effect on your psyche. You create space for your lungs and thus you create the prerequisite to take in more oxygen and also breath qi with every breath.

Qi Gong Exercise Supporting the Sky - Element Metal

Most common errors

Body weight does not remain evenly distributed on both legs.

The palms point in the wrong direction, i.e. not upwards.

The knees rotate too much along with the rotation in the upper body.

Training tips

If possible, exercise again and again in front of a mirror or with the Record smartphone and then study this video for errors.

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

Also, keep closing your eyes while you do the movement. This will help you to inner processes even more intensively.

The Earth Exercise "Heaven and earth", can be optimally used here as a preparatory exercise if there is limited mobility in the shoulder girdle. Here only one arm is stretched upwards, which facilitates the lifting of the arms.

Assistance

What can you do if the exercise is too difficult?

This exercise is very simple if you don't have a shoulder problem. If you have shoulder problems, you simply don't extend your arms as far up and rather forward. In this case, it is not necessary to aim for a complete extension at the elbow. Otherwise, do the exercise "Connecting Heaven and Earth" from the Earth Element as preparation.