Learning

I've spent the past couple of weeks researching qigong resources. So far I have found:

Simple Qigong Exercises for Back Pain Relief. This is a great DVD. It focuses on a very flowing way of moving, and gives instructions on how to progress as a beginner. I think this will become a cornerstone of my back care.

Qigong Empowerment: A Guide to Medical, Taoist, Buddhist, Wushu Energy Cultivation (Paperback). This book is an amazing resource. 348 pages long it's actually five books in one. Each section focuses on a different school of qigong: medical (for healing ailments), Taoist, Buddhist, martial, and emitting and absorbing qi. I'll be using this book as a reference for many years.

Heal Yourself With Qigong. This one focuses on medical qigong. It's a bit simplistic compared to the tome I mentioned above, but even so I've already gotten some exercise ideas from it. And since it only has 186 pages, I believe it may find a place on my shelf at work. Should be helpful for those mid-day qigong breaks I like to take.

I have been reading and practicing some new exercises; expanding my understanding of qigong. Soaking up the teachings, trying to figure out what works for me, what I'm drawn to. But my study has been a little chaotic, jumping from one practice to another as I try to figure out what I like best. Now that I have an idea of what works for me, and what I feel I need, it's time to start grounding my practice. Only by developing a quiet, steady practice will I be able to delve deeper into the energetics of the movements.

I am already starting to put together a morning routine consisting of some of my favorite exercises and stretches. I find that I would like to do a little more than I have time for in 30 minutes; maybe I'll expand it to a 40 minute practice on days when I have time. I'm still unsure what I would like my evening practice to look like. I think I may pick a few different sets to rotate between.

The weather is getting warmer now, which should help my practice, since qigong is supposed to be best practiced outside. Soon I'll find myself moving outside for my practices. Wouldn't it be lovely to practice qigong while watching the setting sun?

Marrow Washing

Several weeks ago I picked up a book on Taoism called Scholar Warrior. My meditation teacher introduced me to the book a few years ago when she was exploring Taoism with us. In it I rediscovered a set of qigong exercises called the Marrow Washing Classic. This is a set of 24 exercises that work and stretch all the body's major muscle groups, joints, and tendons, making it a nice full-body workout.

In her classes, my meditation teacher had us try some of the exercises. At the time, I found it difficult to understand the exercises simply by following the written directions and illustrations provided. But now that I have been doing qigong for a while and I'm more familiar with the movement vocabulary of qigong, I found it much easier to do the exercises. I have to modify some of the forms that include deeper twists (which I still have issues with), and a few of the exercises are too vigorous for me at this point, but I have found I am able to complete about three-fourths of the exercises.

I have really enjoyed the Marrow Washing Classic. I do feel like I get a nice, though gentle, full-body "worked out" feeling. Indeed, I feel cleansed and refreshed after completing the set. The next day I can feel a slight soreness--the "good" kind--especially in my upper back, one of the areas where I am weakest right now. That lets me know this is the right level of exercise for me right now.

It takes me about 45 minutes to complete all the exercises of the Marrow Washing Classic. I'm still learning and have to back up and figure out the instructions every so often, so I am sure it will go more quickly as I gain more familiarity with the exercises. I am trying to do the Marrow Washing twice a week. As I get stronger, I should eventually be able to do all of the exercises in the set.