In my last post I mentioned a Qigong Yoga Fusion Flow that I do on mornings when I am not doing a strength training workout. I thought it would be a good topic to write about because I’ve found it to be a great way to start my mornings and keep my mind, body, and mood aligned. It doesn’t sound or look like much, but trust me when I say it is powerfully effective! Be sure to check out the linked videos included for examples.
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Beginning
I start off with a few Qigong movements from the beginning of the YOQI Brain Optimization video. The first one is called Temporal Tap. I drum my fingers on my forehead a few seconds, and then press in and hold. Inhaling through my nose and exhaling out my mouth 3 times. For the next flow – 10 Dragons Run Through The Forest – I comb my 10 dragons (fingers) through my scalp from my front hairline to the base of my neck. I do this at least 3 times. Afterwards I lower my arms to my sides, pause and notice how my head feels.
Qigong – Knocking on the Door of Life
Next I do another Qigong movement called Knocking on the Door of Life. Twisting from my waist, I let my arms swing and tap my lower abdomen with my front hand, and my lower back with my back hand. In this version of the same flow I love that she also knocks/taps on the chest and the shoulders while sharing the benefits. I breathe normally throughout the movement and I stop after a couple of minutes.
Qigong – Hip Circle
Since I occasionally have problems with my SI (Sacro illiac) joints, I do Hip Circles as part of my Qigong Yoga Fusion Flow to aid my hips and lower back. At the beginning of this alternate video he calls the same movement Oiling the Hip Joints. Regardless of what it’s called, for me doing these movements are preventative maintenance. I do this 3 times in one direction, and then 3 times in the opposite direction, breathing normally throughout.
Qigong – Shake the Tree
Shake the Tree is a great way to relieve stress. Definitely give this a try. It might feel like you look a bit funny, so smile while you’re doing it because that too is a quick way to reduce stress. A twofer!
Qigong – Spinal Cord Breathing
I then transition to Spinal Cord Breathing. Raising my fists level to my chest, I arch my back while inhaling. As I exhale, I bring my arms forward, round my back, and I tuck my chin to my chest, while tucking in my tailbone. I do this 3 times.
Qigong – Heart to the Universe
Heart to the Universe combines Sky energy with the energy of the Earth. I place my hands in prayer position in front of my chest. I inhale and with my palms still pressed together, I raise my arms over my head and then open them wide to the sky. Exhaling, I fold forward pointing my chest to the earth with knees bent. I do this 3 times, and end with a Forward Fold rolling up one vertebrae at a time – chin last – bringing my hands together in prayer position.
Qigong – Heart Cleansing
From prayer position, I flow into Heart Cleansing. I turn my palms to face my chest and inhale. On an exhale, I slightly bend my knees and push my palms forward and then out to both sides. Inhaling, I move my arms back in front of my body, and draw my hands back towards me, palms facing my chest. I repeat this flow 3 times. As an optional bonus, I can end with a Qigong holding posture called the Garuda which follows naturally from this current flow – when my palms are pressed out to both sides. Try holding the pose for 3 full breaths initially. BTW if you enjoy these YOQI Qigong Heart movements, you may like the *YOQI Happy Heart DVD. It’s one of my favorite series!
Yoga – Sun Salutation-Like Flow
Here I blend in some Yoga movements. Sun Salutation-like Flow is the best name I can come up with for this section. I start in Mountain pose with hands at my side. On an inhale, I sweep my arms over my head. Exhaling I fold forward into a Forward Fold/Forward Bend, placing my hands on my shins with slightly bent knees. Next, I inhale and slightly lift my head and torso leaving my hands on my shins (Halfway Lift). I then exhale and fold forward again placing my hands on the floor, and stepping back into Plank Pose. I hold here for 3 full breaths. After lowering my body to the floor, I inhale, place my hands on each side of my chest, slightly raise my head and roll my shoulders back into Low Cobra. Exhaling, I lower my head and push back into something similar to this Dynamic Child’s Pose. In my version, I inhale and push forward and exhale down into one Yoga (tricep) Pushup. next I inhale to the up position, and then exhale while pushing back into Child’s Pose again. I repeat this dynamic flow twice more. After I inhale up from the 3rd Yoga pushup, I exhale, move into Downward Facing Dog, and hold it for 3 full breaths. Walking my feet to my hands I roll up slowly.
Qigong – Brain Centering
I am not sure of the actual name of this Qigong flow, but I will call it Brain Centering, and it is one of my favorites from the YOQI Brain Optimization video. I do it at least 3 times alternating from one side to the other, inhaling when I raise my arm, and I exhaling when I draw my arm down. Take a look at this Centering movement, and notice they are somewhat similar, thus the name. BTW after completing the Brain Centering flow, feel free to transition into Centering as it is a great way to integrate the energy generated before closing the routine.
Qigong – Bamboo in The Wind
Closing things off I step my feet together and interlace my hands over my lower abdomen, rocking gently like a Bamboo in the Wind.
Conclusion
That’s it! It looks like a lot of steps, but actually doing them takes less than 15 minutes once you’re familiar with the routine. You can choose to take longer, and you can also make it your own creating a personal fusion. Maybe rock this *Just Breathe Sweatshirt once you finish – or anytime really. I got one for myself in red. I absolutely love the additional text on the sleeve (see front and sleeve images below). That’s pretty unique! Anyway, let me know if you try this Qigong Yoga Fusion Flow and especially let me know if you liked it. What did you add? What did you take away? If you’d rather have a more guided experience for Qigong or Yoga, check out the relevant Resource sections.
Qigong Resources
*Qigong 30 Day Challenge DVD – Spend 7 minutes a day for 30 days doing easy Qigong movements with Lee Holden
*YOQI Happy Heart DVD – mentioned earlier in the post – or you can subscribe to YOQI Videos On Demand for a fee. NOTE: The On Demand link is not an affiliate link but I’m providing it anyway in case it is your preference 😉
YOQI Qigong for Beginners – Many of the example videos linked in this post are excerpts of this one. The full video is a great way to further explore qigong and Marisa is an awesome teacher!
YOQI Qigong Flow For Brain Optimization – Likewise, some examples are excerpts of this video – previously mentioned in the Better Brain Toolbox – Part 1 post. Try the full video!
Yoga Resources
*The Healing Yoga Deck – A deck of cards with 60 Yoga poses divided across 6 common health and wellness areas: Energy, Neck & Back, Hips & Legs, Bones & Balance, Digestion, and Anxiety & Stress
*Element: Yoga for Weight Loss DVD – One of the various Yoga DVDs I own that offers a lot of guidance
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