Qigong for Immune Defence

A quick set of exercises to energise and strengthen the body, and boost the immune system - good at any time of the year, but particularly helpful during the winter!
KNOCKING ON THE GATE OF LIFE
A warm up for every joint, and a wakeup call for the energy system. The arms are relaxed so that they swing out with the turn of the waist. Loose fists knock on the lower belly and the Gate of Life point on the lower spine opposite the belly button, then on the lung points at the front of the shoulder.
QI FLOW
This exercises leads a flow of qi through all the main meridian pathways, clearing and energising them with fresh flow. Keep your palms at a distance that feels natural for you as you lead chi up and down the body. You may even feel the chi - as a warmth, a tingling, or a magnetic resistance. Don't worry if you don't, it still works!
OPENING THE THREE GATES
This exercise rebalances the triple warmer, which governs the immune system. Our immune system can be over- or under-energised, and this exercise corrects both imbalances.
Stand with feet comfortably apart.
Inhale as the palms circle up and outwards.
Exhale, turning the toes out as you squat down. The hands and arms come round and down, as if you are holding a large ball in front of you.
Inhale and pull the hands up to the diaphragm. At the same time, turn your toes in and squeeze your perineum as if stopping yourself from peeing.
Then exhale and relax everything, letting your hands rest down to your sides. You may feel a whoosh from the belly to the head as your triple warmer rebalances.
SOARING CRANE
This lovely exercise strengthens the lungs and again balances the triple warmer - we perform it at shoulder height, chest height and belly height.
Inhale and expand the whole body up and out as the hands float out, breathing in fresh energy, palms facing forwards and down.
Close the thumb and forefinger together, turn the hands over and exhale as you bring them together. Everything sinks inwards - chest, arms, pelvis.
The closing of the thumb and forefinger means we retain that fresh energy in the lung meridian as we exhale and release any old stuff.
Then stand, both hands in front of the belly with thumb and forefinger held together.
PEBBLE IN THE POND
This earth element practice strengthens the spleen.
Both hands rest at the belly, cupped palms facing upwards.
Turn the top hand over and push it out and round in a large circle, gathering energy from the earth and bringing it back to the belly to rest under the other hand.
Then repeat with the other hand.
When you've finished, stand with hands holding a triangle in front of the belly. This is a classic chi-gathering stance.
AWKWARD STANCE
Great for strengthening the legs! This exercise also works to tone the liver, spleen and kidney meridians.
Raise the heels, toes pointed outwards and heels together, and bend the knees to sink as the hands come to prayer position at the heart. Hold for as long as you can. This exercise is great for building strength and balance!
PULLING DOWN THE HEAVENS IN SIX DIRECTIONS
A variation of the classic grounding move. The invitation is to imagine you are reaching to connect with the infinity of the universe with your hands. First out to the sides, then before and behind you, and finally from above to below. The universe extends out below our feet too, on the other side of the Earth, which always surprises me!
COMPLETION
One hand over the other on the belly, relaxing and absorbing the benefits of today's practice.
Thanks for practising with me!
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ABOUT AMANDA
I have been practising tai chi and qigong for twenty five years. I love to share these techniques. They are truly awesome.