Iron Ox Plows the Field (Shiba Luohan)
Audio File
Instructions
Begin with feet together and one hand resting inside the other, palms up, in front of the body. Draw a deep breath into the abdomen; as you exhale, step out to the left to shoulder-width; spread the hands apart, rotating the palms to face down.
Make two fists and place them to either side of your waist, palms facing up.
Inhale and rotate both feet so that the toes point slightly to the right; place your weight on the left leg.
Exhale, lift your right toes off the ground, and (keeping the weight on your back, left leg) bend down slowly over the right leg, pushing your right fist lightly down over the right leg as you go (plowing the field). Bend only as far as is comfortable and keep the abdomen and legs engaged to protect the lower back.
Inhale and swing your torso up to standing, using your legs and abdominal muscles. Your torso twists as it finishes rising so it faces forward. As you come up your right fist rises with you and finishes in an arc over your head, fingers and thumb facing forward.
Exhale, twist the torso back over the right leg, and descend once more, lightly driving the fist down to the leg.
Inhale and bring the torso upright again, using the leg and abdominal muscles. Face forward, return the feet to facing front, and bring the right fist to the side of the body where it began.
Exhale repeat the motions to the left: rotate the toes to the left, place the weight on the right leg, and bend down over the left leg with the left toes in the air and the left fist “plowing” lightly down over the leg.
Repeat the motion of swinging the arm over the head with the inhale and dropping it back down with the exhale.
Inhale and drag the left fist back up the left leg as you rise and return to a neutral position.
Repeat the motions to the right and continue to alternate from side to side as long as feels good (recommended 3-5 repetitions). Protect your lower back by not bending too far and engaging your core and leg muscles. If you get dizzy, stop, and next time be sure not to drop the head below the level of your heart.
Close the exercise by inhaling and sweeping the arms up and out from the sides of the body until the hands hover just above the head, palms down. Exhale and slowly draw both hands down and towards the Dantian (the body’s energy storehouse), located one and a half inches below the navel. Align the palms and place both hands, palms-inward, over the Dantian as you take one more deep breath into the abdomen.
Step the left foot in towards the right to finish.
Modifications
If the exercise makes you feel dizzy, stop. Should you try it again, be sure that your head doesn’t dip below the level of your heart.
Contraindications
Consult with your medical professional if you have scoliosis or a history of spinal trauma or injury.
Parts of Body Benefited
Back
Legs
Torso