Qigong Move of the Month: Opening the Small Heavenly Circulation
Shawn Cartwright and Yinong Chong, July 2008
Opening up the micro-cosmic orbit (Xiao Zhou Tian) is a significant milestone in Qigong practice. This requires an abundance of pure Yang Qi, acquired through hours of cultivation in stillness. Although there are really no short cuts in accumulating the necessary pure Yang Qi, there are various exercises that will facilitate unblocking the Ren (Conception, on the front) and Du (Governing, on the back) channel. Here we introduce you to one set of very short but effective Taoist exercises. These formerly secret exercises place special focus on opening the Ren and Du channels and connecting the two together.
The Six Supporting Circulation Set (Part 1)
1) The Black Turtle Stares at Mung Bean
Movements:
Sit quietly in meditation for at least 3 minutes. Longer is better. You
may sit cross-legged or in a full or half lotus position. The spine should
be straight, body relaxed, and the breath slow, soft, deep, and even. Hands
hold the Taoist seal at the lower Tan Tien: Women, right hand grasps left
thumb; Men left hand grasps right thumb.
Benefits:
Sitting or standing in stillness is the foundation of all internal
cultivation. This exercise helps quiet the mind, correct the body’s posture,
and accumulate pure Yang Qi.
2) Rhinoceros Bows to the Moon
Movements:
a) Start in a kneeling position, place your palms on top of each other facing downward, and put them on the floor where your forehead would touch when you make a bow.
b) Inhale and put your forehead all the way down and touch the back of your palm. Exhale when coming back up, with your head slightly tilting backward. Repeat the bowing movement 15 times.
c) Repeat this bowing movements another 15 times. This time use your mouth and chin to touch the palms.
Benefits:
This exercise helps the Ren and Du channels to better connect in the
head, an essential step in opening and connecting the micro-cosmic circuit.
Warning:
People with high blood pressure should not do this exercise.
3) Jumping Monkey Bounces on the Tail
Movements:
a) Sit with legs crossed (no need for double lotus position – simply cross the legs), and let you arms hang on the side of your body naturally.
b) Inhale and bring the Qi from Hui Yin (perineum) to the top of the head (Bai Hui Point); at the same time, push your self up with outside of your feet and legs to lift the bottom off the floor as much as you can. If you need extra help to lift up, you may use your hands to push up.
c) Exhale and drop the bottom on the floor, and sink the Qi to lower Dan Tian. When you drop, let the gravity do the work and really feel the bouncing and vibrating effects on the tailbone. You may put a cushion underneath at the beginning, and gradually increase the height before you let your bottom drop with gravity.
Benefits:
This exercise is a very crucial step in opening the micro-cosmic orbit.
It aims at connecting the Hui Yin point at the Ren Vessel to the Chang Qiang
point at the Du Vessel at the end of your torso. It is very helpful in
strengthening the liver and kidney functions, and in lowering the blood
pressure. It also helps alleviate back and knee pains, and symptoms from
gynecological and colon problems.
Warning:
People with severe osteoporosis and acute back injury should not do this
exercise.
This month we present the first three movements of the form. Next Month we'll bring your the final 3 movements of this form.
