Autumn Qigong Routine | Letting Go

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Autumn is all about the year turning and passing: letting go of what's now gone by, and preparing for the new beginning of the winter months.

The element is metal, and the focus is on the lung and large intestine meridians - the major organs of detoxification.

In this routine, keep your focus primarily on the breath. The chest expands with the inbreath, and retracts and hollows in with the outbreath. All the movements flow from this gentle in-and-out.

Goodbye 2020!

KNOCKING ON THE GATE OF LIFE
Very relaxed in the arms, letting loose fists knock on the lower back and the lung points at the front of the shoulders.

SHAKING, PATTING, SMOOTHING
Clears out and smooths the meridian system.

ROOSTERS WINGS
Place your finger and thumb tips together and press them to the lung points just below the shoulders. There are three exercises here, which open the chest and upper back. As the chest opens with the arms, breathe in, and as the arms return back, let the breath go and feel the chest sink back inwards.

LUNG CLEANSING
This works on the wei chi field, helping the physical body. Breathe in as your hands rise up and breathe out as they lower.
Imagine that you are polishing the inside of a metal sphere.

WISE OWL LOOKS BACKWARDS
This helps the immune system. Again, breathe in as the chest opens and expands and breathe out as it retracts back and the hands return to the front.

LARGE INTESTINE CLEANSING
Inhale as the hands come up in front of the face, hold the breath as you rotate them, and exhale as they push forwards.
Inhale as you pull hands back to the chest and exhale as you push down with your hands and straighten the legs.

DRAWING THE BOW
For this practice, keep your focus on the chest expansion and contraction - the arm movements are simply an extension of your breath.
As you breathe in, the breath drives the opening of the arms. As you breathe out, the chest sinks, the upper back rounds, and this naturally draws the arms inwards.
For this practice, don't worry too much about your legs or the overall style but focus on getting that connection to the breath, and finding your flow.

DRAWING DOWN THE HEAVENS
Breathe in, inhaling earth energy, exhale as you turn the palms up and inhale the heavens. Then bring that clean energy showering down through every cell of the body.

LETTING GO
Expel whatever you need to!

COMPLETION
Hands on the belly, allowing the energy you've generated in your practice to be absorbed.

About Amanda: I have been practising tai chi and qigong for twenty years and I'm also a meditation teacher. I love to pass this knowledge on - it is truly awesome.

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