Two Hands Hold the Heavens (8 Pieces of Brocade) Version 2

Video Transcript

Audio File

Wellness for Educators Podcast · Two Hands Hold the Heavens (8 Pieces of Brocade) Version 2

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 then 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, twist your waist and torso to one side so that you feel a stretch in the back and sides. Do not strain or overtwist or turn your pelvis so that both knees come out of alignment; you can lift your back heel and pivot on the ball of that foot to protect your knee.
As you inhale, twist so that you return to center just as you complete the in-breath.
Exhale and twist to the opposite side and then return to center again on your next inhale.
Keep twisting side to side as long as is comfortable. Though the video shows a number of repetitions, in the full Qigong form one usually completes only 3-5 repetitions to each side.
After your last return to the center, exhale and separate the hands, allowing them to drift, palms-down, to rest at the sides of the body,.
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; you can also press them out directly in front of your chest. Or you could keep your arms at your sides as you twist or wrap your arms around your chest or torso in order to protect the neck and shoulders.
This exercise can also be performed while seated in a chair.

Contraindications

Only perform as many repetitions as is comfortable for you and your arms. Stop the exercise and relax if you feel any numbness in your hands or arms.
Consult with your medical professional if you have scoliosis or a history of spinal trauma or injury.

Parts of Body Benefited