Relaxation

Centering: Rain Stick - Listening & Vibration MeditationReading: Join Your Hands Gently, by Jean M. Watt, from Women PrayPranayama: Seated Abdominal Breathing, lengthening the exhalation

Eight Brocades of Ken Cohen’s Qigong, from The Way of Qigong, by Kenneth S. Cohen

Brocades performed fluidly, but brusquely about 9X

1) 2 Hands reach Skyward to Balance the Triple Burner2) Open the Bow as Though Shooting the Buzzard3) Raise each Arm to Regulate the Spleen4) Looking Behind to Cure Fatigue and Distress5) Bending Over, Wagging the Tail to Calm Heart-Fire6) Reaching Down to Dissipate Disease7) Punching with Focused Gaze to Increase Qi and Strength8) Toe Touching to Stimulate the Kidneys and Waist

Standing Meditation: 18 breaths, then Rock on feet, massaging and grounding

Balances: Easy, Krishna 1/2 Moon, Parabola or Dancer’s Pose, Shiva Nataraja Twist, Tree

(Intersperse 3 rounds of Abdominal Lifts or Pumps)

Supine: Rolling on spine, back breathing Pavana Muktasana w/ single leg lifts Starfish (Belly down - lifting combinations of arms and legs until finally lifting (tensing) both right arm and leg to roll onto the left side and over, flopping (relaxing), onto your back. Reverse rolling to the right side.) Knee-Down Twist w/ arm circles, Fish

Relaxation: Inner Nourishing Qi Gong - Tongue up, breathing in; “I am”; hold breath, “calm and”; exhaling and lowering tongue, “relaxed”.

Music: Nataraj, http://www.myspace.com/eddynataraj