hula hoops make a great workout!
- increased coordination of movement in waist, hip, and legs.
- increase of stability and balance in the feet
- build-up of connection between legs and body
- quick loss of weight, while training both lungs, abs, legs
- quickly increases energy levels, due to the focus on the dantian area while hooping
and i'm pretty sure it'll also do wonders for tai ji push hands training!
--> just have to find out what to do with the arms meanwhile...
horse-stance training (马步 - mă bú)
meditate on your standing everyday.
align your spine from tailbone,
to the lower back,
to the back end of your lower sternum,
to the start of the neck,
into and up through the highest point of your skull.
feel your spine as string pulling up from the skull,
down from the tailbone.
the hip pushes forward, the kua opens,
connecting your upper body and waist to your legs.
don't strain on your knees; stand high enough that the energy
passes down to your feet.
let your toes grip the floor like roots of a tree,
keep your intention flowing into the ground via your feet.
breathe freely
relax your shoulders as the energy sinks from them,
through your backbone,
into your hip,
through your knees,
into your feet and the earth.
practise now for as long as you wish.
don't stay static, feel your qi, your yi, flow.
stay standing as long as your mind stays focused.
sway.
lift your body when your legs become tired,
sit back into them when they've recovered.
keep your feet parallel, shoulder-width apart.
lift up your arms without raising your shoulders.
don't push out your elbows, let them sink down naturally.
open your hands, letting your palms face outward slightly,
such that you may form a triangle with the thumb and index fingers,
of both your hands.
feel the connection between your shoulders,
to elbows, to wrists, to palms, to fingers.
feel the connection between your backbone,
to shoulders, to elbows, to wrists, to palms,
to fingers.
feel the connection between your lower back,
to backbone, to shoulders, to elbows, to wrists,
to palms, to fingers.
sink the connection further down,
that hip, knees, ankles, feet, and toes,
link all the way up through your waist,
backbone, shoulders, elbows,
wrists, palms, and fingers.
keep your chin in, and push your head back up.
stand for one breath now.
stand for two breaths later.
stand for three breaths tomorrow.
stand for n breaths forever.
align your spine from tailbone,
to the lower back,
to the back end of your lower sternum,
to the start of the neck,
into and up through the highest point of your skull.
feel your spine as string pulling up from the skull,
down from the tailbone.
the hip pushes forward, the kua opens,
connecting your upper body and waist to your legs.
don't strain on your knees; stand high enough that the energy
passes down to your feet.
let your toes grip the floor like roots of a tree,
keep your intention flowing into the ground via your feet.
breathe freely
relax your shoulders as the energy sinks from them,
through your backbone,
into your hip,
through your knees,
into your feet and the earth.
practise now for as long as you wish.
don't stay static, feel your qi, your yi, flow.
stay standing as long as your mind stays focused.
sway.
lift your body when your legs become tired,
sit back into them when they've recovered.
keep your feet parallel, shoulder-width apart.
lift up your arms without raising your shoulders.
don't push out your elbows, let them sink down naturally.
open your hands, letting your palms face outward slightly,
such that you may form a triangle with the thumb and index fingers,
of both your hands.
feel the connection between your shoulders,
to elbows, to wrists, to palms, to fingers.
feel the connection between your backbone,
to shoulders, to elbows, to wrists, to palms,
to fingers.
feel the connection between your lower back,
to backbone, to shoulders, to elbows, to wrists,
to palms, to fingers.
sink the connection further down,
that hip, knees, ankles, feet, and toes,
link all the way up through your waist,
backbone, shoulders, elbows,
wrists, palms, and fingers.
keep your chin in, and push your head back up.
stand for one breath now.
stand for two breaths later.
stand for three breaths tomorrow.
stand for n breaths forever.
Qi and Yi
don't constrain your breath to your lungs;
let it spread through the whole body.
don't keep your intention fixed in one spot;
feel how it moves from top to bottom, left to right.
move your body according to where your intention lingers,
or your breath interupts.
relax all joints, starting from top to bottom, sinking into your feet.
in ma bu, keep your kua open at all times, push your hips in,
and feel your waist connecting to your thighs and then legs.
let it spread through the whole body.
don't keep your intention fixed in one spot;
feel how it moves from top to bottom, left to right.
move your body according to where your intention lingers,
or your breath interupts.
relax all joints, starting from top to bottom, sinking into your feet.
in ma bu, keep your kua open at all times, push your hips in,
and feel your waist connecting to your thighs and then legs.
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