The Vessel We Travel In
While each of us are unique individuals and have our own set of experiences, chemistry and perceptions, there are some things that we have in common, since we all wear an earth suit.
Science and documented personal practices have shown us that there are certain things that benefit our well being and add to our quality of life. These things are often considered preventive measures or self care practices.
For instance we know that having optimal spinal alignment and neutral cervical, thoracic and lumbar curves reduces stress on our nervous system and allows for better organ function. We have also discovered that there are specific movements that help restore balance in the spine and musculature.
The warm up practice we went through yesterday will help you begin to feel the fascial continuities we discussed and help you identify where perhaps there are "glitches" in your nervous system communication with muscle firing (often a result of faulty muscle recruitment patterns).
In order to have the most impactful Qigong practice we need to be able to properly conduct and regulate the body's electrical impulses. These impulses travel through the nervous system. Our fascial system is highly innervated by nerves, so it is critical that we engage in practices that promote fascial health since the fascial system is the body's communication super highway!
In addition to considering neural firing patterns, we need good fluid exchange and blood flow throughout the entire body in order to feel healthy. We need full range of movement at each joint of the body in order for the surrounding tissues to be healthy. A common understanding in Traditional Chinese Medicine is that where there is stagnation, disease can result. Proper movement is an amazing remedy for stagnation!
WARM-UP REVIEW
Last night we spent the first part of class working on how to activate our myofascial meridian system and muscles during each of the movements described below. We learned how to feel into our body's nervous system by noticing where we felt less ability to activate the muscles and where we felt less nervous system activity.
This week at home, I encourage you to use this sequence and video to get a better feel of what your body is trying to communicate to you.
As we move more into our Qigong practice it will be helpful to acknowledge those "sticky" areas or "dead zones" so to speak, so we can allow our breath to open and create space in those areas during our gentle movement, visualization and breathing.
Warm Up Sequence-
Tapping
Inner and Outer legs then front and back of the legs
Abdomen, Hips and Lowback
Shoulders plus front and back of the arms
Chest at the Thymus gland
Back of the neck, head and face
Mobilizing all the Major Joints
Head looks side to side then up and down
Circle your head
Shoulder Circles
Elbow Drops
Wrist Circles
Hip Circles
Knee Circles
Ankle Circles
Myofascial Meridian Warm Up
Spinal Twisting
Side Bend
Back Bend
Forward Bend
Horse Stance (for muscle activation)
Make sure feet suction to earth, breath into your belly and activate pelvic floor and abs on the exhale
Hold for 1 minute with hands at fists beside body (can increase over time)
Hold for 1 minute with sword fingers (can increase over time)
Shake It (to increase lymph and blood flow)
Empty Force at the Middle Dan Tian (to sense and connect to our bioelectric field)