This exercise particularly clears and harmonizes the energy of the Spleen. On the physical level, it helps harmonize and restore good digestive function. On the emotional level, it calms the mind. Practicing this movement can help reduce anxiety and worry, while re-establishing one’s central stability. It is particularly recommended for people who spend a lot of time feeling worried or stressed or simply thinking too much.
1. Start with the Three Regulations: Steady breath, relaxed mind, Wu Ji posture (feet shoulder width, shoulders relaxed, tailbone tucked, Crown Point rising). The tongue should be lightly touching the roof of the mouth behind the upper teeth.
2. Pull Down the Heavens three times.
3. Bring the hands together in front of the body, just above the head, thumbs and index fingers together, forming the shape of a diamond.
4. Gaze upward through this diamond.
5. Continuing to gaze through the diamond, and keeping the knees still, twist the torso to the left… back to center… then to the right. Repeat at a slow, deliberate, steady pace. Your hands should rotate around the center of the diamond, and your knees should remain more or less facing forward. The main point is to compress and release your abdominal cavity, where the stomach and spleen are.
6. Repeat 3, 9 or 36 times.
7. Close by Pulling Down the Heavens three times.
1. To increase the efficacy of the exercise, you may say the Spleen sound while gazing through the diamond. The Spleen sound is: “HUUU”.
2. Remember to breathe deeply into your Dan Tian.
3. Keep the diamond still while the torso twists. The easiest way to do thiskeep the diamond still is to find something on the ceiling, or above you, that falls in the center of the diamond. Then, as you twist, make sure that point of focus remains at the center of the diamond.
4. The most common error with this exercise is failing to keep the shoulders relaxed. Feel the weight of your shoulder blades, and allow them to expand and simply fall.