7 MORNING CHINESE EXERCISES
Here are seven traditional Chinese morning exercises that you can do before going to work:
1. Tai Chi:
Tai Chi, another name for Tai Chi Chuan, is a traditional Chinese exercise that originated in China over 500 years ago. It is a slow, graceful exercise involving a series of movements and postures performed in a relaxed, meditative manner. Here are some basic steps to get started:
- Wear comfortable, loose-fitting clothing and flat, comfortable shoes with good support.
- Standing with your feet shoulder-width apart and your back straight, bend your knees slightly.
- Take a deep breath and slowly exhale, allowing your body to relax.
- Begin by practising basic warm-up exercises to loosen up your joints and muscles. It might include gentle neck stretches, shoulder rotations, and leg swings.
- Once you’re warmed up, begin practising the basic Tai Chi movements. One of the most common is the “single whip” movement, which involves stepping forward with your left foot and turning your body to the left while extending your right arm to the side and your left arm out in front of you.
- As you move through the different Tai Chi movements, focus on breathing deeply and moving in a relaxed, fluid manner. Imagine driving through water and allowing your actions to be slow and gentle.
Practice each movement several times, gradually building up to a longer routine as you become more comfortable with the exercises and important for brain health.
2. Qigong
Qigong (pronounced “chee gong”) is a traditional Chinese exercise that involves a series of movements, postures, and breathing techniques. It is based on the principles of Chinese medicine, which view the body as a complex network of energy channels (or “meridians”) through which life force energy (or “qi”) flows.
Here are some basic steps to get started with Qigong:
- Find a quiet, peaceful location where you can practice without distractions. You can practice Qigong indoors or outdoors if you have enough space to move freely.
- Wear comfortable, loose-fitting clothing that allows you to move freely. Avoid tight clothing or anything that restricts your movement.
- Begin by standing with your feet shoulder-width apart, and your knees slightly bent.
- Take a few deep breaths, focusing on inhaling deeply and exhaling slowly.
- Begin practising basic warm-up exercises, such as gentle stretches and joint rotations. These will help loosen up your muscles and joints before you begin the more active Qigong movements.
- Next, practice some of the basic Qigong movements. These might include slow, flowing movements, such as “Cloud Hands” or “Swinging Arms,” or static postures, such as the “Horse Stance” or “Holding the Ball.” Follow along with a video or guidebook to help you learn the movements.
As you practice the exercises, focus on your breathing. Breathe deeply and slowly, inhaling through your nose and exhaling through your mouth.
3. Yijinjing
The Yijinjing, also known as the “Muscle-Tendon Changing Classic,” is a set of Chinese qigong exercises that has been practised for centuries to improve physical health and mental well-being. The following are the basic steps of the Yijinjing exercise management daily routine
Preparation: Stand with your feet shoulder-width apart and your arms relaxed at your sides.
Parting the Clouds: Raise your arms above your head and stretch your body upward. Slowly lower your arms to the sides while exhaling, imagining you are pushing down on a cloud.
Bowing Down: Bend forward and touch your toes with your fingers while exhaling. Keep your legs straight, and do not force yourself too far.
Golden Rooster Stands on One Leg: Stand on your left leg and lift your right leg off the ground. Hold your right foot with your right hand and balance for a few seconds. Repeat on the other side.
Drawing the Bow: Hold your arms in front of you as if you are holding a bow. Slowly pull your hands back to your chest as if drawing a bowstring. Repeat this movement several times.
Wise Owl Gazes Backward: Turn your head to the left and right, imagining you are looking behind you.
Punching with Angry Eyes: Make fists with your hands and punch forward while imagining that you are striking an opponent. Do this movement several times.
Returning to Stillness: Stand with your feet shoulder-width apart and your arms relaxed at your sides.
4. Ba Duan Jin
Ba Duan Jin, also known as Eight Pieces of Brocade, is a set of traditional Chinese Qigong exercises focusing on building strength, flexibility, and balance. Here are the steps to perform the Ba Duan Jin exercises:
- The first exercise is called “Two Hands Hold the Feet to Strengthen the Kidneys and Waist.” Step back to touch your toes while maintaining a shoulder-width distance between your feet. Hold for a short while, then slowly push yourself up to standing.
- The second exercise is “Drawing the Bow to Shoot the Hawk to Stretch the Back and Legs.” Draw an imaginary bow with your right hand as if shooting a hawk. Repeat on the other side.
- The third exercise is called “Separating Heaven and Earth to Promote the Spleen and Stomach.” Hold for a few seconds, then slowly rise to a standing position.
- The fourth exercise is “Wise Owl Gazes Backward to Regulate the Functions of the Heart and Lungs.”
- The fifth exercise is called “Swinging the Head and Lowering the Body to Relieve Stress.”
- The sixth exercise is called “Two Hands Hold the Feet to Strengthen the Kidneys and Waist.”
- The seventh exercise is “Punching with Angry Eyes to Increase Strength and Energy.” Stand with your feet shoulder-width apart, and clench your fists. Punch forward with your right hand while stepping forward with your left leg. Repeat on the other side.
- The final exercise is called “Bouncing on the Toes to Strengthen the Kidneys and Waist.” Stand with your feet shoulder-width apart, and bounce up and down on your toes.
5. Wu Qin Xi
Wu Qin Xi, also known as “Five Animal Qigong,” is a Chinese health and fitness practice that imitates the movements and behaviours of five animals: the tiger, deer, bear, monkey, and bird. The following are the basic steps for each of the five animal movements:
6. Yi Jin Jing
Yi Jin Jing is a set of traditional Chinese exercises focusing on stretching and strengthening the muscles and joints. The following are the steps for performing the exercises:
Wuji: Begin standing with your feet shoulder-width apart and your arms relaxed at your sides.
Taiji: Raise your arms to shoulder level, palms facing down. Inhale as you raise your arms and hold your breath for a few seconds.
Shuang Shou Tuo Tian: Raise your arms above your head, palms facing up, as you exhale. Stretch your entire body upwards, rising onto the balls of your feet.
Shuang Feng Guan Er: Lower your heels as you lower your arms to your sides.
Yun Dong Liu He: Turn your upper body to the left, bending your left knee and extending your right leg. Pyour left knee with your left hand and extend your right arm behind you. Hold for a few seconds, then return to the centre.
Yun Dong Liu He: Repeat the same movement on the right side.
San Ti Shi: Stand with your feet shoulder-width apart, arms at your sides, and your eyes closed. Breathe deeply and focus your attention on your body.
Chou Tui Shen Shan: Bend forward and touch the ground with your fingertips, keeping your legs straight. Slowly rise back up to the standing position.
Shen Xiang Zhou Yao: Lift your right leg and cross it over your left leg. Hold your right foot with your left hand and extend your right arm behind you. Hold for a few seconds, then repeat on the other side.
Liu Zi Jue: Take a deep breath and make a “hu” sound as you exhale. Repeat with the sounds “xi,” “si,” “Chui,” “hu,” and “xi” again.
7. Eight Section Brocade
The Eight Section Brocade is a series of Chinese qigong exercises practiced for health and wellness. Here are the eight steps for the Eight Section Brocade:
Two Hands Hold the Heavens: Stand with feet shoulder-width apart, and arms extended upwards. Inhale deeply as you raise your arms and exhale as you lower them.
Drawing the Bow: Stand with feet shoulder-width apart and arms extended out in front of you. Inhale as you pull your arms back as if drawing a bow, and exhale as you release.
Separating Heaven and Earth: Stand with feet shoulder-width apart and arms hanging by your sides.
Wise Owl Gazes Backwards: Stand with feet shoulder-width apart and arms hanging by your sides. Turn your head to the right and inhale, then exhale as you bring your head back to the centre. Repeat on the left side.
Swaying the Head and Tail: Stand with feet shoulder-width apart and hands on your hips. Inhale as you tilt your head and tailbone back, and exhale as you bring them back to the centre.
Two Hands Hold the Feet to Strengthen the Kidneys and Waist: Stand with feet shoulder-width apart and hands hanging in front of your body. Inhale as you bend forward, reach for your toes, and exhale as you return to standing.
Clenching the Fists and Glaring Fiercely: Stand with feet shoulder-width apart and fists at your sides. Inhale as you clench your fists, raise them to shoulder height, and exhale as you release.
