Relaxation Exercise

“Going to the Gym” has been said frequently in recent years by lots of people. To keep body healthy and in good shape, a lot of attention has been paid to physical exercises. However, most of the people overlook the importance of another type of exercise, i.e. Breathing exercise or Relaxation exercise.

Yoga has become a popular term to many people. Medical benefit of practicing Yoga mainly comes from the components of moderate muscle exercise and regulated breathing. Studies have shown that regulated breathing can help the oxygen supplies to body cells. In Chinese medical term, breathing exercise efficiently promotes free flow of “Chi” along body meridians. Physical exercise is mainly muscle exercise. It helps Chi to flow, but not as efficiently as breathing exercise.

Relaxation exercise is basically the breathing exercise. Many studies indicate stress does a lot of harm to human health. To overcome stress, using breathing exercises to relax is a convenient and effective technique. To help people understand more about breathing exercise, the following is an introduction to Qigong and Dr.Huang’s relaxation exercises.

 

Introduction to Qigong

Qigong/Taiji are significant parts of Chinese Medicine

Western medical doctors treat diseases with regard to systems, organs, even specific parts of the organs; specialists become more and more specialized in specific areas of the body. However, Chinese medicine treats person as a whole. Body-mind relation and physical exercise-breathing exercise combination are emphasized in Chinese medicine. Thus, often acupuncture, Qigong/Taiji along with herbs and diets are together used in healing process. The combined use of these remedies facilitates the Qi movement and body balance.

Qigong and Taiji promote and balance the Qi movement

The practice of Qigong and Taiji is based on same principle, i.e. to combine the breathing exercise and body movement to promote the Qi movement and balance the body. Qigong uses relatively more breathing exercise, while Taiji uses relatively more body movement. Qi (spells as “chee”) means air, breath of life or vital energy. Gong means work, self-discipline, achievement or mastery. Taiji involves the slow, but graceful movement. Both Qigong and Taiji are the moving meditation and the art of creating energy. They have long been used for preventive and therapeutic health care in China and other asian countries.

Qigong and Taiji gain harmony of your body with the universe

Practicing Qigong and Taiji makes us to be more sensitive to the internal operations of our bodies, and helps us to reveal the body’s place in the nature and to integrate our internal Yin/Yang balance with the universal order. Thus, through the active cultivation and deliberate control of a higher form of vital energy (Qi) we can achieve a harmonious integration of the human body with the universe.

Cells of your body are happy with more oxygen through Qigong and Taiji practice

Qigong and Taiji involve breathing exercises combined with meditation. Controlled inhalation and exhalation affect the concentration of oxygen and carbon dioxide in blood stream. In turn, it regulates the contraction and dilation of blood vessels. Usually, relaxed breathing can improve the delivery of oxygen to the body’s cells. Thus, the organs can function more actively and happily. Qigong and Taiji not only help muscle, joints and the cardiovascular system, but also help memory, focus and concentration. Regularly practicing Qigong and Taiji can offer individuals a way to achieve a relaxed, harmonious state of dynamic equilibrium, thus, to improve our overall health status, allowing us to maintain a life free from pain, and full of vigor and grace.

 

3 Minites Relaxation Exercises
by Dr. Sen Huang

Movement:

Step 1: Face south. Separate feet at the width of shoulders. Stand steadily at a rest position (slightly bend all joints such as fingers, wrists, knees, back and neck). Lay arms on sides. Close eyes. Relax.
Step 2: Concentrate on hands. While slowly raising arms, turn palm facing up (as if you are holding and pushing up an armful of air). At the level of shoulders and above, slowly turn palm facing each other and then facing top of the head when arms reach above the head and shoulders.
Step 3: Lower arms and hands from above your head, along the side of the head (as if you are pushing down an armful of air through vertex into head). Continue to lower the hands along sides of the body. At the level of umbilicus, slide hands medially and slightly downward to reach in front of the lower abdomen. Cross the hands and press towards the “Dantian” point.
Step 4: Slide hands back to the sides of body at the umbilicus level and slowly lower the arms and hands down to the rest position.
Step 5: Make a fist and then make the fist very tight. Slowly open the fist and extend and abduct fingers to an extent you can. Back to rest position and relax.

Breathing:

Step 1 & 2: Breathe evenly and slowly. Inhale while starting to raise arms. Breathe evenly (2-3 times) until arms reach the level of shoulders.
Step 2 & 3: Inhale deeply while raising arms and hands to above the head. Then exhale deeply while hands pushing the air from the top into the head until reaching the level of vertex. Breathe evenly until the hands reach the level of umbilicus.
Step 4: Breathe evenly while sliding hands toward the midline. Take a deep breath while pressing hands towards “Dantian” point. Exhale while moving hands back to the level of umbilicus. Breathe evenly while lowering hands to the rest position.
Step 5: Breathe evenly 2-3 times. Inhale while making a fist. Breathe evenly. Then inhale deeply while making the fist tight. Exhale while opening the fist. Breathe evenly. Then inhale and exhale deeply while extending the fingers.

Breathe evenly 5-10 times and then repeat. Use 3 minutes to complete these 5 steps.