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EALTH CARE PRACTICAL QIGONG FOR HOME HEALTH CARE 23

imes. backward. Then lift it higher with strength and at the same time throw out the
Clench the chest, tense the belly and inhale twice vigourously with sound (Fig. 18). Exhale
eve1 as the when lowering the right elbow to the same height as that of the left one. Change
1 ard to the
f the arms.
I the position of the arms and do the same movements. Repeat 15 to 25 times.
12) Going forward by cleaving the waves. Stand with feet a shoulder width
doing it no apart. Clench both hands and, with the palms facing down, put the fists on the
sides of the waist. With the right leg step forward about half a pace, bend the upper
wider than part of the body backward slightly. Extend both fists forward horizontally and lean
cing down. the upper part of the body forward. Throw out the chest, inhale, bend the front
ere tossing leg slightly and stretch the back leg straight. Restore the former position. Then
-d and turn stretch the front leg straight while bending the back leg slightly and exhaling.
-caches the Repeat these back and forth movements 10 to 20 times. After that, change to the
movements other leg to do the same.
13) Tiger's back and bear's waist. Stand with the feet apart slightly more than
a shoulder width. Alternating, touch the back and the waist; the hands should
reach the level of the first thoracic vertebra. Throw out the chest and inhale when
the right hand is touching the back. Exhale when changing hands. Repeat 15 to 20
times, at a rate of not more than 10 times a minute.
14) Bending legs and moving knees. Stand with the feet apart at a shoulder
width. Bend the hips, knees and ankles, covering the h e e s with both palms. Rotate
the palms both clockwise and counterclockwise 15 times each. After that, restore
the original posture.
15) Dispelling the waves at left and right sides. Stand with the feet a little wider
than a shoulder width apart. Put both palms in front of the chest with their centres
facing each other and the fingers pointing up. Push the right hand to the right side
as though dispelling the waves, with the palm facing the right until the right arm
is stretched horizontal, inhaling at the same time. Restore the right hand to its
former place while exhaling. Then do the expelling movement with the left hand
to the left side. Repeat this way 15 to 25 times. Essentials: the eyes should be look
at the fingers of the moving hand.
16) A dolphin leaping out of water. Stand with the feet apart wider of the
shoulders. Let the arms hang naturally at your sides. Begin the exercise by rotating
both arms simultaneously to the back, then upward, inhaling at the same time.
Jump up once or raise the heel up once when the hands reach their highest point.
After that, rotate both arms simultaneously forward, then downward and exhale.
Repeat the arms-rotating movements 10 to 15 times.
17) Attacking one side suddenly. Stand with the feet wider than a shoulder
width. Hold the left hand akimbo and stretch the right palm and lift it to its highest
position. Turn the waist to the left, vibrate the hand twice and inhale twice. After
that, bring down the right hand to its former position while exhaling. Change to
the left hand and do the same. Repeat this routine 10 to 15 times.