Spiraling Yin & Yang Qigong
Wudang Mountain
Begin by resting in wuji stance
Open by stepping out to the left
Stand with feet shoulder width apart
Place palms at dan tian or relaxed at your sides
Root feet deeply into the earth and open bai hui to the sky for three to nine breaths
Begin Form:
Palms face the sky and rise to level of the waist
Release outward to:
Embrace the Moon (small circle) then return the palms to the dan tian
Embrace the Sun (large circle) then palms return to the sides of the body
Palms face the sky and rise to level of the waist
Turning inward to:
Trace the belt channel with fingertips to the ming men point
Release the palms down to sides and
Embrace the Moon (small circle) then palms return to the sides of the body
Embrace the Sun (large circle) then palms return to the sides of the body
Lotus blooming from the pond: palms face the sky and rise to form a lotus flower (three to nine breaths with fingertips at level of the eyes)
Green Dragon ascends to open the Heavenly Gates: lotus flower continues upward and palms open to receive qi from Heavens.
Palms spiral and turn over to pour qi over the body/Springtime rain cleansing
Repeat palms turn up to receive qi from Heavens
Repeat palms spiral down to pour qi through body.
Dragon descends and returns to shore to wash the tail: Palms move down over the front of the body and insides of the legs, circling the feet and up the back of legs to Ming Men (Option to place palms over ming men for three to nine breaths)
Release palms down to sides of the body
Embrace the Moon (small circle) and return to the dan tian
Open the Palace Gate: Pivot body left in bow stance with right palm up, left palm down
Pivot body right in bow stance with left palm up, right palm down
Repeat Open The Palace Gate to left and right
Turn back to front feet shoulder width apart
Embrace the Sun (large circle)
Gather qi to lower dan tian; palms over dan tian for three to nine breaths
Palms nourish dan tian with small circles below the naval. Three to nine times each direction
Release palms to sides of the body
Close your practice by stepping left foot back to wuji
2023 HeartMind T’ai Chi - Trace Konerko