Turn Head to See the Moon (4 Seasons)
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.
Place hands about 4-6 inches in front of body, the right directly above the left, palms aligned and separated by 10-12 inches, as if holding a ball.
As you inhale, draw the left arm up towards the sky inside of the right arm. Start lifting from the left elbow and then extend the left hand upward so that it presses against the sky, palm up.
Simultaneously with the above movement, drop the right hand down and twist just the torso/waist so that the right hand drops behind your body, palm pressed towards the floor and fingers pointed back towards your body (as much as is comfortable for your wrist). Look over the right shoulder and towards the floor as you do so (but adjust as necessary to avoid straining your neck.)
Keep shoulders down and relaxed as you complete this stretch at the end of your inhale.
Hold the stretch for one more breath cycle (exhale + inhale).
On your next exhale, turn palms to face each other and relax the twist so that you face forward again. The hands float down the center body until they are holding the imaginary ball again; this time the left hand is on top.
Inhale and repeat the exercise, this time drawing the right (bottom) hand up by the elbow and pressing down with the left (top) hand as you twist.
Continue to alternate sides as you breathe. Repeat as many times as feels good.
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
This qigong exercise can be performed while seated in a stool or backless chair, with feet planted on the ground (make sure your lumbar/lower spine isn’t curved in, but flat).
If it’s uncomfortable to place the lower hand behind the body, twist as far as feels good.
You needn’t look over your shoulder if that motion hurts your neck.
Contraindications
Consult with your medical professional if you have scoliosis or a history of spinal trauma or injury.
Parts of Body Benefited
Back
Torso
Arms