Archief van oktober 2012

 

okt 17

Qigong basisoefeningen

Geplaatst op 17 oktober 2012 om 12:47 uur

Qigong basisoefeningen die wij op de lessen trainen.

Denk aan je grenzen en je eigen omstandigheden.

Basisoefeningen samenvatting alles mag natuurlijk ook langer!

1.    Staan en voelen hoe je je voelt Lichaamsscan 1 minuut

2.    Ademhaling 5 x tel de uitademing (meer rust)

3.    Taichi draai hak en voorvoet 9 x

4.    Zwaaien met de armen 9 x

5.    Knieën warm wrijven, kloppen en draaien 9 x

6.    Heupen draaien 18 x

7.    Zwemmen 9 x

8.    Armen omhoog voor het lichaam 9x

9.    Schouders draaien voor en achteren 9 x

10.  Schouders optrekken 100% 50% 30% 20% 10% 5% 3 x

11.  Hoofd naar links, rechts, voren en achteren  3x (voorzichtig)

12.  Thymus kloppen 9 x

13.  Buik massage darmen 20 x

14.  Rug warm wrijven nieren/bijnieren ½ minuut

15.  Onder de ribben wrijven lever/maag/alvleesklier/milt ½ minuut

16.  Voelen ½ minuut

17.  Alles goed losschudden ½ minuut

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