movements for breast cancer prevention
the dragon opens the curtain
step 1.
- Raise your hands to your chest with your palms facing forward.
- Bend your knees slightly.
step 2.
- Slide your hands out to the side as far out as is comfortable without locking your arms.
- Keep your fingers pointing upward.
step 3.
- Slide your hands back to their previous position.
- Repeat for five minutes.
- Tips: This exercise should be done smoothly and slowly. Each in-and-out movement should take about two seconds. If you are unable to stand, you can do this movement while seated.
the dragon touches the moon
step 1.
- Raise your hands to your chest with your palms facing forward.
- Bend your knees slightly.
step 2.
- Push your hands out directly in front of you. Go out as far as is comfortable without locking your arms.
- Keep your fingers pointing up.
step 3.
- Slide your hands back to previous position
- Repeat for five minutes.
- Tips: This exercise should be done smoothly and slowly. Each in-and-out movement should take about two seconds. If you are unable to stand, you can do this movement while seated.
the dragon's toe dance
step 1.
- Rest your hands on your lower back with your fingers pointing toward your spine.
- Shift your weight to your right leg.
step 2.
- Lift your left leg so your toes touch the floor.
step 3.
- Make a circle with your knee. Start by swinging your left leg outward so your knee points to the side.
- Keep your toes on the floor.
step 4.
- Continue the circle so your knee is directly behind you, keeping your toes on the floor.
- At this point, your leg will be stretched straight behind you, your heel almost touching the floor.
step 5.
- Continue the circle so your knee crosses in front of you.
step 6.
- Repeat for one minute, then switch to the other leg.
- Repeat for five minutes.
- Tips: This exercise should be done smoothly and slowly. Each circling movement should take about two seconds.
the dragon kicks forward
step 1.
- Rest your hands on your lower back with your fingers pointing toward your spine.
- Lift your left knee.
step 2.
- Kick forward with your heel while keeping your toes pulled back.
- Your heel should be a few inches from the floor when your leg is fully extended.
step 3.
- Lift your knee back to its previous position.
- Repeat for five minutes.
- Tips: Make sure you are actually kicking, not swinging your foot. When you kick correctly, your knee will move up and down. This exercise should be done smoothly and slowly; each kick should take about two seconds. If you have trouble keeping your balance, feel free to use a chair for support. This exercises can also be done while seated.
the dragon kicks backward
step 1.
- Rest your hands on your lower back with your fingers pointing toward your spine.
- Lift your left knee.
step 2.
- Kick directly behind you, keeping your toes pulled back.
- Your toes should be a few inches from the floor when your leg is fully extended.
step 3.
- Lift your knee back to its previous position.
- Repeat for five minutes. Then switch to the other side.
- Tips: This exercise should be done smoothly and slowly; each kick should take about two seconds. If you have trouble keeping your balance, feel free to use a chair for support.
the dragon scoops the moon from the ocean
step 1.
- Stand with your feet shoulder-width apart.
step 2.
- Bend down at the knee and pretend you are scooping something up with your left hand.
step 3.
- Make a scooping motion in front of your left foot.
step 4.
- Rise slowly while looking at your palm.
step 5.
- Continue looking at your palm as you rise.
step 6.
- When your hand is at chest level, turn your palm face down and look forward.
step 7.
- Slowly lower your hand back to your side.
step 8.
- Return to the original standing position.
step 9.
- Repeat with the other side.
- Continue alternating sides for five minutes.
the dragon stands between heaven and earth
view 1.
view 2.
This last Qigong movement is an ancient meditation posture. Of all the Wu Ming Qigong movements, this is the most powerful.
If you only have time to practice one movement, this is the one!
Begin by standing with your feet shoulder-width apart and your knees slightly bent. Raise your arms to chest level, and make two fists. Point your thumbs toward each other about six inches in front of you. Relax your arms, but keep your hands at this height. Now relax your whole body. Take a few deep breathes. Close your eyes, and imagine you are a dragon standing between Heaven and Earth.
Hold this posture as long as you can. That's all there is to it. On one hand, it is easy, because there is no movement to learn. On the other hand, it is difficult to do "nothing," to let your mind be peaceful. Again you are working to restore that essential body-mind-spirit connection for total health.
Begin by standing with your feet shoulder-width apart and your knees slightly bent. Raise your arms to chest level, and make two fists. Point your thumbs toward each other about six inches in front of you. Relax your arms, but keep your hands at this height. Now relax your whole body. Take a few deep breathes. Close your eyes, and imagine you are a dragon standing between Heaven and Earth.
Hold this posture as long as you can. That's all there is to it. On one hand, it is easy, because there is no movement to learn. On the other hand, it is difficult to do "nothing," to let your mind be peaceful. Again you are working to restore that essential body-mind-spirit connection for total health.
