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TEN SECTION JOINT EXERCISES
The ten section exercise are a good way to keep the joints and tendons in good condition without causing distress to them. The exercises are particularly good for people suffering from forms of arthritis that can benefit from gentle exercise that does no damage to the joints, but instead brings strength and support to the tendons and muscles that hold the joint in place.

The out-breath should be approximatly 50% longer than the in-breath (once the exercise has been learnt) thoughts should be focused on the lower abdominal area (lower dantian).

FILM OF THE 10 SECTION CHI GONG EXRCISES IS ON LOSE WEIGHT

TEN SECTION

BREATHE IN
1. Start with the knees straight and the arms extended out at shoulder height, with the hands gently pulled back at the wrists.
BREATHE OUT
1a. Bend your knees and wrist simultaneously as you breathe out with your back straight

BREATHE IN
2. Start with the knees straight and the arms extended out at shoulder height, with the hands facing the chest fingers relaxed.
BREATHE OUT
2a. Bend your knees and simultaneously bend your elbows to bring the hands close to the chest, breathe out with your back straight.

BREATHE IN
3 . Start with the knees straight and the arms bent at the elbows palms facing down close to the chest fingers relaxed.
BREATHE OUT
3a. Bend your knees and simultaneously press your hands down to about waist level, breathe out with your back straight.

BREATHE IN
4 . Start with the knees straight and the arms bent at the elbows palms facing out close to the chest fingers relaxed.
BREATHE OUT
4a. Bend your knees and simultaneously press your hands out at chest level, breathe out with your back straight.

BREATHE IN
5. Start with the knees straight and the arms extended out to the sides palms facing down fingers relaxed.
BREATHE OUT
5a. Bend your knees and simultaneously bend your wrists down, breathe out with your back straight.learn to breath with your movements
Breathe in through your nose tongue in the roof of your mouth, Breathe out through your mouth,
tongue relaxed.
COMPLETE EACH SET 9 TIMES EACH
Count to six in your mind as you breathe in
Count to nine in your mind as you breathe out
Chi gong films
Complete 8 brocades
Shibashi and simple 8 brocades with over 40 Chinese philosophical verses


 


BREATHE IN
6. Start with the knees straight and the arms extended out shoulder width apart above your head , palms facing out fingers relaxed.
BREATHE OUT
6a. Bend your knees and simultaneously bring your hands down to near the fore head , breathe out with your back straight.

BREATHE IN
7. Start with the knees straight and the arms extended out to the left palms facing down fingers relaxed.
BREATHE OUT
7a. Bend your knees and simultaneously bend the wrists, breathe out with your back straight.

BREATHE IN
8a. Start with the knees straight and the arms extended out to the right palms facing down fingers relaxed.
BREATHE OUT
8b. Bend your knees and simultaneously bend the wrists, breathe out with your back straight.

BREATHE IN
9. Start with the knees straight and the arms extended out at shoulder height, with the hands gently extended out.
BREATHE OUT
9a. Bend your knees and simultaneously bring the arms down until the palms almost touch the thighs , breathe out with your back straight.

BREATHE OUT
10a. Start in a front bow stance to the left arms extended out above and below, palms facing out .
BREATHE IN
10b. Roll back onto the back leg and simultaneously turn you palms over to face in keep your back straight.

BREATHE OUT
10c. Start in a front bow stance to the right arms extended out above and below, palms facing out .
BREATHE IN
10d. Roll back onto the back leg and simultaneously turn you palms over to face in keep your back straight.

health benefits of tai chi or chi gong

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