Lift the Sky
Have you ever suffered from back, shoulder or neck pain? Do you ever feel lethargic, foggy or have dark moods? Or maybe you have none of these issues but would like to learn an exercise that is gentle on your body and has massive benefits?
Imagine starting your day with a gentle back massage, breathing fresh clean air into your lungs and feeling a tingle through your body because you feel alive, active and clear headed?
Practicing an ancient qigong exercise aptly named Lift the Sky could start you on a journey of well being, recovery and/or self help.
I have taught this to thousands of people and know many people who love to start their day with this exercise.
It's perfect for any beginner and yet there is so much depth to Lift the Sky that even after practicing it for many, many years to come, you will still find new layers of complexity and learning to contemplate.
Here are 10 ways you will immediately benefit from this exercise- and this is just for starters!
It is a gentle stretch of your spine - think of a lovely massaging affect as you do the move.
1
You will feel your lungs open up, stimulating bigger capacity and allowing you to take fuller breaths.
2
Your body will understand what it feels like to have correct postural alignment as you stretch and iron out all the creases [places where you hold tensions!].
3
The movement sets circulation and energy paths flowing throughout your entire body.
4
It activates your core, strengthening the muscles and organs. Within your core you will also find your lower dantien or 'energy centre' and learn how to be in control of storing and releasing energy from this powerhouse.
5
Your legs will love you for this move as they activate the push off for your whole body and pump the blood and strengthen all of those big leg muscles.
6
Your whole shoulder area will open and lengthen as they lift and the blades rotate, immediately relieving tensions held in your shoulders.
7
Tone and lengthen your arm muscles as they lift and stretch.
8
Healthy body. Healthy mind. With all that blood pumping and oxygen flowing you will feel clearheaded, positive and refreshed.
9
It is uplifting and fantastic for mental health. Lift the Sky is known as an 'antidote to depression'. Imagine the goals you would like to achieve as you lift; it could be something as simple as having a healthy breakfast but the sky's the limit!
10
The most important thing is to enjoy this exercise!
Beginners Challenge
The challenge with learning this exercise without an instructor to physically guide you is that on face value it looks simple and easy to follow, yet there are many complexities to the movement. You would still get benefits from doing the exercise even if it's done poorly. However, our aim is for you to develop power, release tensions, build organ function and to refresh your mind. So to get the most out of the exercise we want you to follow this 8 step challenge. You will learn more about 'Lift the Sky' and will want to make this part of your daily routine!
The 8 step challenge
The aim is to slow down the movement but not by just slowing down! Sounds confusing but if you take on this challenge you will begin to understand
It's up to you how long it takes you to get to step 8- it could be done in day 1 or week 8, our only recommendation is that you try to do this as part of a routine. Most will find practicing as part of your morning rituals is best but you will know when and where it suits you.
How to squat
1
It's your first day of trying out this exercise. Time how long it takes to do 6 repetitions of Lift the Sky.
2
This time do 6 repetitions and focus on your breathing. As you begin the exercise breath in gently through your nose making the breath last till your arms are at the highest point of the exercise. Release the breath as your arms come down. The shallower the breath, the faster you will do one repetition. Try to aim to slow down the movement by gradually increasing the depth of your breath. Most importantly, connect your in and out breath so that the the breath is smooth and continuous. Try visualising as you inhale the breath moving in a circular manner from your dantien up through the front of your body and exhaling through the back of your body. If your breathing is shallow, start with a small space from your dantien up through the front of your chest and then down through your back and back to dantien. Aim to cover a greater distance with your breath as you get more proficient so that eventually you can feel the breath reaching the whole of your body from the top of your head down to your toes.
3
Focus on how activate your dantien. This is where you will push out, store and release energy during the exercise. Your dantien is your energy centre that is located in your core region, therefore all of those core muscles should feel connected and engaged through the whole exercise. Just remember though that qigong is about opening, stretching and lengthening so be aware you don't compact the muscles to feel like you are engaging.
First do one repetition and lift the arms up without engaging your core.
Now do one repetition and focus on engaging your core.
They will feel like two different movements. If the second makes your arms as they lift feel full and heavy- you have most likely engaged your core and are on the right path to understanding your energy flow through your dantien. If your arms feel light and lift up quickly, you are probably using your shoulders and arm muscles instead of using your core energy.
Practice at least 6 repetitions once you have engaged your core.
4
Now focus on how to strengthen your leg muscles and use that strength to drive the arms up through the exercise. Practice at least 6 repetitions concentrating on sinking your body and push off through your ankles and feet as you bring your arms up. Make sure when you bend that your knees do not go over your feet- your legs should feel like they are pumping. Your leg muscles should feel powerful and full.
5
Do 6 repetitions and concentrate on your arms- they should feel circular, make sure your elbows are down as you bring your arms to the front, you should feel the torque in those arm muscles as they lift, stretch and squeeze.
6
Do 6 repetitions and focus on how you drive the energy up to the highest point of Lift the Sky and then bring the energy down and release all your tensions.
7
Practice at least 6 repetitions bringing all the steps together; Breathing, engaging your dantien, legs pumping, circular arms feeling the torque, driving energy up and releasing as you bring the energy down.
8
Now that you have practiced Lift the Sky including all of the components, put your stopwatch back on and time 6 repetitions. Compare the results of your first 6. If the last 6 took a lot longer-congratulations you have learnt a lot!!!! If they didn't you must already be a master of Qigong!!
Now try to include Lift the Sky into your daily life. Even if you practice this for 1 or 2 minutes a day, you will feel the benefits of the exercise. Happy practicing!!
