Mindfulness exercises for girls

 

Mindfulness exercises

Find your inner zen by slowing down your workout for a happier, healthier you

Jul 31, 2013
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Touch the sea, look at the sky

Benefits: Lower back, heart, lungs

Technique
-Place the laogong over the zusanli as the weight sinks through your front foot and your upper body remains light.
-Slowly transfer your weight backwards, as you raise your arms up and outwards.
-Repeat on both sides.

There are plenty of ways to get pumped using exercise, whether it’s blasting your favourite power tune, heading out for a fast run or adding another kilo to your weights bar. But everyone needs a healthy balance of exercise and relaxation to achieve good health – that’s why we love methods that combine the two.
If you thought inner energy was all about sitting in lotus position while chanting ‘om’, think again. Those familiar with the Chinese martial art tai chi may have come across qigong before. Sometimes known by its full name of taiji qigong, it consists of 18 exercises that are used to promote the body’s natural healing energy to reduce stress levels and increase your quality of life.

How does it work?

Focusing on postures and breathing, qigong is aimed at improving physical and mental health. ‘The exercises can help to promote the body’s natural healing energy, reduce stress and create a feeling of wellbeing,’ explains Ronnie Robinson the director of Taiji Europa, (taiji-europa.eu).
If you know a little about acupuncture, you may be familiar with the Chinese theory of internal energy pathways, or meridians, through which ‘qi’ or ‘chi’ – energy – flows through. ‘Each meridian connects to different internal organs and ensures a healthy energy flow to the connected organ,’ Ronnie explains. ‘When the chi flow is regular the body will remain healthy. However, if there are blockages in this energy flow, problems can result.’
The theory goes that ailments occur because there is disruption to the energy flow in the meridian associated with that particular area. The disruption can be due to stress, poor eating habits, or even being too hot or too cold, creating a build-up which energy can’t freely flow through. Qigong helps to clear these blockages so energy can flow through the meridians with as little disruption as possible.

How to do it

The movements are simple, slow and gentle, yet effective in restoring energy. The body is kept in alignment throughout, and breathing is soft and natural. You may not get your heart racing in qigong, but you’ll certainly benefit physically. ‘Think about the natural movements of animals,’ says Ronnie, ‘like how birds take off and fly. They don’t carry the stresses and strains in their bodies that we humans do. Try to emulate the smooth, easy, natural movements that you see in the rest of nature.’
Want to give qigong a go? Perform each move 8-10 times one after another toi create a flowing routine. It’s ideal performed in the morning for a gentle start to the day, or a good option if you need to unwind after work.

Qigong decoded

Beihui: A pressure point at the central part of the top of the head
Dantian: A pressure point just in front of your tummy
Laogong: A pressure point on the centre of the palm of the hand
Zusanli: A pressure point a few inches below the outside of the knee

Top tips for qigong

Not sure how it works?
-Listen to your breath Adopt a soft, natural breathing during the movements.
-Be aware of your body Although aches and pains are sometimes normal, don’t overdo it. Listen to what your body is trying to tell you.
-‘Sink’ your weight and ‘lighten’ your upper body Establish a connection with the ground by imagining your weight dropping deep into the earth, while your upper body floats upwards. In reality, your upper body may be heavy with tension while you find it hard to keep your feet firmly on the ground.
-Maintain alignment Keep a natural arch in your back and neutral spine, the way we’ve evolved.
-Focus and intent Connect with all the movements you’re making and the directions you’re going.
-Be natural Think of the movements you see taking place in nature and try to follow suit.

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