This exercise particularly clears and harmonizes the energy of the Heart. It is useful for addressing any of the physical and emotional complaints previously mentioned. You may use it for chronic conditions or acute situations, or you may use it simply to keep your Heart energy flowing smoothly.
- Start with the Three Regulations: Steady breath, relaxed mind, Wu Ji posture (feet shoulder width, shoulders relaxed and broad, tailbone tucked, Crown Point rising). The tongue should be lightly touching the roof of the mouth behind the upper teeth.
- Pull Down the Heavens three times.
- Place the hands comfortably in front of the body, as though cradling a baby, at the height of the lower abdomen. The right hand should be on top, fingers touching palms, facing upward.
- Turn your upper torso to the left. As you turn your left arm rises, the forearm rotates to point the palm outward while, at the same time, the right arm pushes to the left, under the left arm, palm facing outward. (For those who do martial arts, this is a classic “block and punch” type of move.)
- When you’ve reached a comfortable extension, allow the arms to come back, returning to the starting position, but this time with the left hand on top, palm pointing down toward the right palm pointing up.
- Now mirror Step 3 on the right side. That is, turn your torso to the right. As you turn, raise your right arm, rotating the palm outward as the left arm pushes under it to the right, palm facing outward.
- Return to center, and repeat, left and right, at an even gentle pace, 3-36 times.
- Close by Pulling Down the Heavens three times.
- To increase the efficacy of the exercise, you may say the Heart sound, “HAAA” while exhaling.
- Breathing is a key aspect here; be sure to inhale as you come to center, exhale as you turn and push out.