Spine Qigong – exercise 2: The 6 connections
Thus weeks exercise will be going a bit deeper. Tsui will show us the 6 connections.
The 6 joints
If we leave the spine with its single elements aside, the human body has got 6 main joints: foot joint, knee joint, hip joint at the legs and wrist, elbow joint and shoulder joint at the arms.
All these joints come in pairs – each one left and right.
The 6 connections
If one compares arms and legs, 2 of each main joints are functionally equivalent. The shoulder joints corresponds to the hip joint, the elbow with the knee and the wrist with the ankle.
Spine Qigong uses this structure to mobilise the spine from within. We aim to connect the corresponding joints on diagonal lines.
First:
- Right shoulder – left hip
- Right elbow – left knee
- Right wrist – left ankle
Then:
- Left shoulder – right hip
- Left elbow – right knee
- Left wrist – right ankle
These 6 connections will gently mobilise the spine to loosen the vertebrae, preventing them to get stuck.
The exercise in single steps
Basis: Spine Qigong exercise 1
Basic requirement for this week‘s exercise is the turning of the spine in three steps – see last week‘s #wellnesswednesday for a detailed instruction.
- Step 1: connecting tailbone and heel
- Step 2: turning Mingmen (hip)
- Step 3: turning Zhiyang (shoulder)
Connection shoulder – hip joint
At first, we turn steps 1-3 (tailbone, Mingmen, Zhiyang).
Then we turn a bit more, while connecting the shoulder of the weighted foot to the hip joint of the other side. The shoulder stays loose and is not drawn in.
Then, we turn back to the midline via the navel.
Connection elbow – knee
For this second connection, we form praying or greeting hands 🙏🏽 in front of our heart.
At first, we turn steps 1-3 (tailbone, Mingmen, Zhiyang).
After the connection shoulder – hip joint, we turn just a bit more and connect the elbow diagonally to the knee of the unweighted leg. We keep up the loose posture of our upper body and gently turn a bit, without actively wringing.
Then, we turn back again to the midline via the navel.
Connection wrist – ankle
We stay in the same posture as before 🙏🏽 and start to establish the third connection.
At first, we turn steps 1-3 (tailbone, Mingmen, Zhiyang).
After the connections shoulder – hip joint and elbow – knee, we complete the rotation: We connect our wrist to the opposite foot.
Do not to forget the other side!
Exercising the 6 connections also balances both sides of the body. You may repeat the exercise as often as you like, but take care to exercise both sides equally.
Tip
During the exercise, concentrate on moving without effort. The aim is not to rotate very much or to force an extreme shortening of the natural distance between both connecting points. We merely visualise an already existing connection between two parts of our body to effect a gentle mobilisation of the spine from inside. During all the exercise, we stay upright with loose arms and shoulders.
Too much talking? Have a look at the video and enjoy!
Video Spine Qigong – Exercise 2
Spine Qigong – Exercise 1
