Two Hands Hold the Heavens (8 Pieces of Brocade)

Video Transcript

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. 

  • Your stance should be comfortable and the lower (lumbar) spine should be straight and not arched (which thrusts the abdomen forward). Picture a small weight suspended from the tailbone that naturally draws the lumbar spine back and straight.

  • Interlace the fingers, palms up, in front of the pelvis. Inhale and draw the hands up in front of the center of the body, rotating them at the heart level so that you can continue to stretch them overhead, palms up.

  • Keep the shoulders down from the ears and relaxed as you complete the stretch at the end of your inhale.

  • As you exhale, release the fingers and allow the hands to float down, gently extended to either side of the body until they clasp again in front as you complete your exhale.

  • Repeat the cycle again with your inhale and keep going for as long as feels good.

  • When you finish, 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

  • Hands don’t need to be raised above the head: lift them only as high as is comfortable for your arms, back, and shoulders. 

  • This exercise can also be performed while seated in a chair.

Contraindications

  • N/A

Parts of Body Benefited

  • Shoulders

  • Upper back

Other strategies for emotional support:

Anxiety

Other strategies from:

Qigong