33 Exercises for Spring Rejuvenation Qigong68

Spring is associated with vitality, hope, and new beginnings. In Traditional Chinese Medicine (TCM), spring is the perfect time to focus on the liver and gallbladder, which are responsible for detoxification and metabolism. This 33-exercise qigong routine can help you tap into the energy of spring and get your body and mind ready for the new season.

Benefits of Spring Rejuvenation Qigong

Regular practice of these exercises is believed to help:* Promote liver and gallbladder function
* Improve digestion and metabolism
* Enhance detoxification
* Reduce stress and anxiety
* Increase energy levels
* Enhance joint mobility
* Strengthen the immune system

How to Perform Spring Rejuvenation Qigong

These exercises are gentle and accessible to people of all ages and fitness levels. It is recommended to practice them in a quiet, comfortable space with plenty of fresh air.

Begin by standing in a comfortable position with your feet about shoulder-width apart and your knees slightly bent. Keep your spine straight and relax your shoulders. Take a few deep breaths to connect with your body and focus your mind.

33 Spring Rejuvenation Qigong Exercises

1. Stir the Liver Pot: Gently rotate your hips in a clockwise direction for 10-20 repetitions, then repeat in a counterclockwise direction.

2. Shake the Gallbladder Tree: Gently shake your right hand in front of your body for 10-20 repetitions, then repeat with your left hand.

3. Open the Liver Gate: Place your right hand on your left shoulder and your left hand on your right elbow. Gently open your arms to the sides and stretch your chest.

4. Squeeze the Gallbladder: Place your right hand on your right rib cage and your left hand on your back. Gently squeeze and release your right side.

5. Knead the Liver: Place your right hand on your left rib cage and gently knead in a clockwise direction for 10-20 repetitions.

6. Rub the Gallbladder: Place your right hand on your right rib cage and gently rub in a clockwise direction for 10-20 repetitions.

7. Embrace the Liver: Wrap your arms around your left rib cage and hug yourself for 10-20 breaths.

8. Tap the Gallbladder: Gently tap your right rib cage with your right hand for 10-20 repetitions.

9. Roll the Liver: Place your right hand on your left rib cage and gently roll your hand in a clockwise direction for 10-20 repetitions.

10. Shake the Liver: Gently shake your left rib cage in a clockwise direction for 10-20 repetitions.

11. Pat the Liver: Gently pat your left rib cage with your right hand for 10-20 repetitions.

12. Massage the Gallbladder: Place your right hand on your right rib cage and gently massage for 10-20 repetitions.

13. Stretch the Liver: Place your right hand on your left shoulder and your left hand on your right hip. Gently stretch to the side.

14. Stretch the Gallbladder: Place your right hand on your right hip and your left hand on your left shoulder. Gently stretch to the side.

15. Turn the Waist: Stand with your feet shoulder-width apart and your knees slightly bent. Gently rotate your waist to the left and then to the right, 10-20 times in each direction.

16. Swing the Arms: Stand with your feet shoulder-width apart and your arms at your sides. Swing your arms forward and backward, 10-20 times in each direction.

17. Shoulder Rolls: Roll your shoulders forward in a circular motion for 10-20 repetitions, and then roll them backward in a circular motion for 10-20 repetitions.

18. Neck Rolls: Roll your neck in a circular motion to the left for 10-20 repetitions, and then roll it in a circular motion to the right for 10-20 repetitions.

19. Knee Lifts: Stand with your feet shoulder-width apart and your arms at your sides. Lift your right knee towards your chest and hold it for 5-10 seconds, then lower it. Repeat with your left knee.

20. Calf Stretches: Stand with your feet shoulder-width apart and your arms at your sides. Step forward with your right foot and bend your left knee. Hold for 5-10 seconds, then step back and repeat with your left leg.

21. Hamstring Stretches: Stand with your feet shoulder-width apart and your arms at your sides. Bend your right knee and reach back with your right hand to grab your right foot. Hold for 5-10 seconds, then release and repeat with your left leg.

22. Quadriceps Stretches: Stand with your feet shoulder-width apart and your arms at your sides. Bend your right knee and bring your right heel towards your buttocks. Hold for 5-10 seconds, then release and repeat with your left leg.

23. IT Band Stretches: Stand with your feet shoulder-width apart and your arms at your sides. Cross your right leg over your left and bend your left knee. Gently push your right knee to the left for 5-10 seconds, then release and repeat with your other leg.

24. Calf Raises: Stand with your feet shoulder-width apart and your arms at your sides. Raise up onto your toes and hold for 5-10 seconds, then lower back down. Repeat 10-20 times.

25. Toe Taps: Stand with your feet shoulder-width apart and your arms at your sides. Tap your right toe forward and hold for 5-10 seconds, then bring it back. Repeat with your left toe.

26. Ankle Rolls: Sit on the floor with your legs extended in front of you. Roll your right ankle clockwise for 10-20 repetitions, and then roll it counterclockwise for 10-20 repetitions. Repeat with your left ankle.

2024-12-14

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