|
|||||||
|
|
|||||||
| Grand Master | Lotus Light Charity Society | Lotus Light Lei Zang Si Temple | Golden Mother Yoga | Chinese Version | |||
| News Focus | ||||||||
| Introduction | ||||||||
| Activities & Notice | ||||||||
| Benefits | ||||||||
| Latest Class | ||||||||
| Beginner Class | ||||||||
| Intermediate Class | ||||||||
| Advanced Class | ||||||||
 |
||||||||
|
|
||||||||
|
||||||||
Golden Mother Yoga - Beginner Class - 7. Octagon Creating Purity
Octagon Creating Purity
1. Ready position
- Stand tall, carry your body with graceful
posture and breathe slowly and deeply into your dan-tien.
- It is very important to keep your back
straight. Energy (chi) will not be able to move freely inside your
body if you slouch. Tension in the body/muscles will cause
stiffness and pain.
- Stand tall, back straight, relax your
shoulders (don't raise them), slightly lower your chin with your
mouth closed and gently touch the roof of your mouth with the tip
of your tongue.
- Arms behind your back, bend your elbows
and cross your arms. Place your forearms one on top of the other.
Your right hand holds your left arm just below the elbow, your
left hand holds your right arm just below the elbow.
- Tuck in your stomach, tilt your pelvis
slightly forward so that your tailbone is aligned with your back
in a straight line, and tighten your buttocks by holding your
buttock muscles together.
- Lower your body with your knees bent,
turn your feet/toes out to the side and your heels in towards one
another. Align your feet in a horizontal line and position them at
a 180 degree angle.
- Place your left heel in front of your right foot. The position of your feet resembles the Chinese character for number "Eight" (
2. Stepping Forward
Stabilize your mind and control your movement. "Stillness" in the mind and heart harvest "stability".
- Breathe in to your dan-tien and hold it
as your squeeze your buttocks.
- Without changing the position of your
feet and heels, shift your weight to your left leg as you raise
your right heel by your left knee.
- Then, with control and authority, kick
and extend your right leg out to the side with your ankle and heel
locked (i.e., your foot remains at a 90 degree angle to your leg),
and then immediately swing it forward and plant your foot firmly
on the ground in front of and parallel to your left foot (your
ankles should be crossed), as you lower your body with your knees
bent. This is the forward movement.
- Repeat the movement to the other side,
kicking and extending your left leg while standing on your right,
your swinging foot planted firmly in front of and parallel to your
stationary foot.
- Repeat 2 more times, alternating left and
right, stepping forward, each time with the swinging foot planted
firmly in front of and parallel to the stationary foot.
- Now repeat the movements in reverse,
stepping back in the backwards direction.
3. Stepping Backwards
- Position your feet in the horizontal
position. Place your right foot in front of and parallel to your
left foot. Shift your weight to your left leg, bring your right
heel beside your left knee, kick and extend your right leg out to
the side with your ankle and heel locked, and then swing it behind
you and place your right foot firmly on the ground behind and
parallel to your left foot (your ankles crossed) as you lower your
body with your knees bent.
- Repeat the movements to the other side,
kicking and extending your left leg while standing on your right,
your swinging foot planted firmly behind and parallel to your
stationary foot.
- Repeat 2 more times, alternating left and
right, stepping backward, each time with the swinging foot planted
firmly behind and parallel to the stationary foot.
Edited by Reverend Lian Deng
|
Copyright (c)2003 Lotus Light Charity Society. All Rights Reserved. |