Hip Rotations
This is a daily ‘must do’ exercise for all! As simple as it may seem it is very effective at easing tension in the lower back and hips. This is particularly valuable for people who sit or stand still for long periods of time. As well as loosening and strengthening these areas, the movement will work directly on the internal organs. Performing this exercise in a slow and deliberate manner will encourage a gentle massage of the organs. It will also generate freer movement of blood and qi.
Start with the feet between hip and shoulder width apart.
Warm the hands by rubbing them together. This will also encourage qi to the Laogong points located in the palms of the hands.
Warm the kidney area in the small of the back with the palms of your hands.
Keep the palms of the hands on the kidney area. Feel that the shoulders are relaxed and the knees are soft. Begin a horizontal circle with the hips.
Continue circling in the same direction for a minute or so. Be aware to keep the body soft and the breath relaxed.
Slowly and gently come to a stop.
Keep the palms of the hands on the kidney area. Feel that the shoulders are relaxed and the knees are soft.
Now begin the horizontal circles in the opposite direction.
Continue circling in the same direction for a minute or so. Be aware to keep the body soft and the breath relaxed.
Slowly and gently come to a stop. Relax the arms back down to your sides.
Be aware that it is the hips making the most movement and not the upper body or head. The head should stay more or less over directly over the feet. Do not push the movement with the hands, they just offer support and guide the focus. Instead, lead the movement with the hips. If it is difficult to keep the hands in the small of the bag, then it is possible to place the hands on the hips. Always remember to keep the body relaxed and the breath deep and slow.
Author: Tina Faulkner Elders
Images: Tina Faulkner Elders
WARMUP WAIST CIRCLES VIDEO
More Qigong Exercise Videos and Instructions
This article is part one of the series Introduction to basic Qigong for beginners.