Hey there, Mind-Body students!
This week we have a fun workout to do: these five techniques are the most popular exercises on my Youtube channel (not including massage techniques or sports tips). So this routine was created by you guys through popular demand!
Good luck!
Mind-Body Workout #9: Greatest Hits!
The first two exercises (the two most popular) are relaxing stretch postures: the chair twist for organ health and digestive regularity, and the emergency posture for the head and neck. How each of these stretches for 1-2 minutes, working up to three minutes each if you can. Remember to do the chair twist to each side.
Once you are done with these stretches, your upper body and torso should be nice and loose, which will help with the remaining techniques.
The remaining three exercises are upper body techniques, some of which are pretty advanced. First we have tai chi/kung-fu blocking for speed with a partner. If you don't have a partner to practice with, you can do this coin-grabbing exercise on your own. Do about 2-3 minutes of this, switch off who is blocking, do another 2-3 minutes, and then repeat. In total, each person should be blocking for 4-6 minutes.
The next exercise is a beautiful medical qi gong movement called "white ape picks up the peach" that really helps increase shoulder and forearm mobility. It also stretches the chest. Do this movement 10 times on each side. Do it very slowly and focus on your breathing the entire time. Thoughts of no thoughts.
Last but not least, we have the most difficult technique: Advanced Tai Chi Ball movement. If you afraid of dropping the tai chi ball, just use a soccer ball or basketball. This will do just as much for your flexibility and balance as using the wooden tai chi ball. You can start with the small circles I show toward the end of the tutorial if your not confident or flexible yet, and gradually work your way to further extending your arm when you practice. Do as many of these circles as you are comfortable with. Twenty on each arm is plenty. Don't push it or go too fast, because you can damage your shoulder if you get out of control.
And that's it for this week! Happy Stretching!