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Golden Mother Yoga - Beginner Class - 6. Chi Leaping Over Mountains and Rivers
Chi Leaping Over Mountains and Rivers
1. Ready position
- Stand tall, feet apart (slightly more
than shoulder width) and pointed straight ahead.
- Back Straight, relax your shoulders, tuck in your stomach, tighten your buttocks, slightly lower your chin, and gently touch the roof of your mouth with the tip of your tongue.
2. Horse Stance-Setup
Center position:
- Bend your knees and lower your body at a
comfortable position, like you are riding a horse.
- Keep your back straight and rest your
hands on the side of your hips.
- Place your weight on the outside edges of
your feet.
- Focus your eyes on the ground ahead of
you.
- Maintain your body height at the same
levels as you do each exercise in the "Horse Stance" position
(i.e., your head stays at the same level).
- Complete the movements in one breath- breathe in before you begin the movement and breathe as you return to the starting position.
3. Horse Stance-Side to Side Movement
Move to the right:
- Breathe deeply into your dan-tien and
hold your breath. Keeping your knees bent and maintaining your
body height position, smoothly and steadily move your torso
horizontally to the right. Keep your torso and your hip still
(only your legs move, the rest of your body remains still). As you
start the movement, feel the weight on the bottom of your left
foot; then start pushing from the outside edge of your left foot
as you slowly shift your weight to the outside edge of your right
foot. Your weight should now be fully over your right foot. Your
right knee is bent and your left leg is straight (fully extended).
- Shift your weight back to the center,
breathing out as you do so. Move only your legs; keep your torso
and hip still.
Move to the left:
- Breathe deeply into your dan-tien and
hold your breath. Keeping your knees bent and maintaining your
body height position, smoothly and steadily move your torso
horizontally to the left. Your torso and your hip remain still;
only your legs move. Feel the weight on the bottom of your right
foot as you start the movement; push from the outside edge of your
right foot as you slowly shift your weight to the outside edge of
your left foot. Your weight should now be fully over your left
foot. Your left knee is bent and your right leg is now straight.
- Shift your weight back to the center, breathing out as you do so, and keeping your torso and hip still.
Repeat movement several times
- Breathe in and hold your breath; shift
your weight from your left foot to your right, then back to the
center position as you breathe out.
- Breathe in and hold your breath; shift
your weight from your right foot to your left, then back to the
center position as you breathe out.
4. Relaxing exercise
- Stand with your feet apart.
- Shift your weight slightly to your left
foot and, keeping the ball and toes of your right foot on the
ground, rhythmically lift and lower your right heel five times.
- With your weight still over your left
foot, lift your right heel off the ground (ball and toes stay on
the ground) and move your right knee in a clockwise direction a
few times, then counterclockwise a few times.
- Repeat both exercises with your left
foot.
- Repeat both exercises a few times, alternating the left and right sides.
Edited by Reverend Lian Deng
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