PrePre-Meditation Limbering Exercise

Note: Regular practice and relaxation are the most important factors in stretching and exercising. Do not stretch too far, especially in the beginning. Do not stretch to a point where you cannot breathe normally.

SECTION I: Patting
Stand with feet at shoulder-width apart. Relax and focus your attention on the part of the body you are working on. 1. Make hollow fists as illustrated in Fig.1 and use the knuckles to lightly hit all over your head except the center top of the head and temples. (repeat 5 times) 2. Slightly curve palms to form cupped hands as illustrated in Fig. 2, lightly pat all over your face and neck. (repeat 5 times) 3. Make hollow fists as illustrated in Fig.1, lightly hit with the knuckles, starting from left shoulder down along the outer part of the left arm all the way to the wrist; and from the wrist, along the inner part of the arm all the way back to the shoulder (repeat 5 times). Do the same for the right shoulder and right arm (repeat 5 times). 4. Slightly curve the palms to form cupped hands as illustrated in Fig.2: i) with both hands lightly pat the front upper body from chest to abdomen - one direction (repeat 10 times). (Exhale through mouth during the patting); ii) pat your left flank from the armpit to the hip one direction (repeat 10 times). Do the same for the right side (10 times). 5. Do the Ten Hand Tricks (Illustrated and explained in Hua Yen Journal Spring 2004 Issue #6. Posted on web http://www.huayentoronto.com) 6. Stand with feet double shoulder width apart, toes pointing outward, and knees slightly bent. Make hollow fists as illustrated in Fig. 1 to hit inside the inner thigh and the groin area with the bottom sides of the fists and then use your knuckles to hit from the hips downward along the outer part of the legs all the way to the ankles. Then, hit from the ankles upward along the inner thighs all the way to the groin (repeat 5 times). Fig. 1 Fig. 2

Fig. 3

Fig. 4( i )

Fig. 4 (ii)

Fig. 6

SECTION II: Twisting

Head:
1. Relax. Do not shrug or move your shoulders. Slowly turn your head to the far left with your eyes looking as far left as possible. Then, turn your head to the far right with eyes looking as far right as possible. Keep your eyes in a horizontal position. Feel the stretch and twist of the neck (3 times). 2. Slowly rotate your head in a circle starting from the center looking downward, moving upward to the left, to the center, to the right, and back to the center. Move your eyes along the outer perimeter with the motions of your head (5 times). Then, reverse the rotation (5 times).

Arms:
1. Stand with your feet shoulder-width apart and arms outstretched at the sides. Bend your elbows and rest the fingers on the shoulders. Rotate your shoulders forward (10 times) and then backward (10 times). 2. Outstretch your left arm in front of you with palm facing left. Then outstretch your right arm on top of your left arm with palm facing right and entwine both arms (i.e. both palms facing each other). Interlock fingers. Start rotating the clasped hands inside out towards your body, and then outstretch the entwined arms (10 times). Use your elbows as pivot during the rotation. Switch arm positions, i.e. entwine the left arm on top of the right arm and repeat the exercise (10 times).

3. Stand with feet shoulder-width apart. Bend forward and lay both hands down as if holding a small ball. Slowly rotate the torso with both hands in a circle starting from center to left, upward, right, and downward. Inhale with your nose as you move upward and exhale with your mouth as you move downward. Try to move as slowly as possible so the breath is long and deep (3-5 times depending on the length of your breathing). Reverse rotation (3-5 times). Focus your eyes on the center of the imaginary ball.

Body:

Stand with feet at shoulder-width apart and knees slightly bent. Turn the torso to left and swing the right hand forward until it rests on left shoulder. At the same time, swing left hand forming a hollow fist backward and touch the right side of the waist with the back of the fist. Alternate the right and left hands (10 times).

Knees:
Stand with feet together. Bend your knees and with hands on your knees rotate both knees, starting from your left (clockwise) in a circle. Try to bend your knees as low as possible in a squatting position (10 times). Reverse the direction of rotation (anti-clockwise) (10 times).

Foot Massage:
Stand with feet slightly apart. Rest your hands on your waist. Slightly bring forward the left foot, balance on the ball of the left foot and rotate the ankle clockwise in a circle (10 times). Reverse rotation anti-clockwise (10 times). Make three kicks with the left foot front, side and back. Repeat the same exercise for the right foot.

SECTION III: Stretching

Stretching in Standing Position:
Head: Stand with feet at shoulder-width apart. Tuck in chin as close to chest as possible. Lift chin upward, forward and then downward, visualizing you are making a circle with your chin. (5 times) Feel the stretch (or pull) in neck and shoulder muscles. Legs: Stand with feet together. Bend down and hold the big toes with your thumbs and index fingers. Exhale as you move downward until you are in a squatting position. Inhale as you get up until both legs are straight. (10 times) exhale slowly, and bend a little more. Slowly come upright. (10 times) Repeat the exercise on the right side. (10 times) Feel the stretch (or pull) on the waist:

Shoulder: Stand with feet at shoulder-width apart. Outstretch arms at sides with fingers pointing upward. You should feel the pull on undersides of arms and in the shoulders and back. Rotate arms 10 times in a forward motion; and 10 times, in backward motion. Feel the stretch (or pull) on arms and in shoulder muscles.

Stretching in Sitting Position:

Section I 1. Sit on the floor in an easy bent-leg position with soles joined together. Clasp hold of the joined feet with both hands and pull the feet in toward the crotch as close as possible. Bounce the knees up and down for about 45 seconds. Release both hands and remain in an easy sitting position. Bend forward with your body as close to the ground as possible. Hold it for a while before sitting up.

Waist: Stand with feet apart. Slowly bend the upper body sideway to the left as much as possible. At the same time raise the right arm above the head, and the left arm reaching down along the left leg as far as you can (if possible, touching the left ankle). Your body should not lean forward or backward, and both legs should be straight. Hold this position, relax, inhale and

2. Continue from Step 1 with the left leg outstretched. Bring the right heel over the left thigh and bring it as close to the left groin as possible. Place the right hand on the right knee and left hand on right heel. Gently press the right knee down to the floor or as far as possible without straining. Hold for 5 seconds, release knee, and then press down again. Repeat this movement a few times to loosen up the muscles. Keep the posture with the left leg outstretched and the right heel rested on the left groin. Grasp the left foot with the left hand. Inhale as you outstretch the right arm overhead. Then slowly exhale as you bend the torso forward, with the right arm reaching towards the left foot, and the head towards the knee (if possible). Relax, breathe slowly and concentrate on the stretch. Hold the stretch in a comfortable position and increase it after you feel yourself relaxed. Slowly raise the torso up with right arm overhead as you inhale. (3 times) Repeat the exercise another 3 times with the other leg.

center. Feel the stretch (or pull) in neck and spinal cord. (5 times)

2. Continue from Step1. As you exhale, bend forward to the left knee with clasped hands on the left knee. Rest forehead on the left knee, if possible. Hold position for 10 seconds. Slowly inhale and raise the torso. Repeat forward bending on the right side (hands on the right knee), and center bending (hands on the floor, in front of the center of the body).

3. Sit with buttocks resting on the floor (if possible) and feet bent as close to the buttocks as possible. Otherwise, sit on your heels. Relax. Rotate upper body, starting from left (clockwise), using the waist to drive this movement (5 times). Repeat rotation starting from right (anti-clockwise) (5 times).

3. Put both hands forward, interlock fingers and place them above the head. While exhaling, raise hands and turn palms facing upward. Keep arms straight and stretch them as much as possible. The center of your hands should be in line with your spinal cord. Slowly inhale, with palms facing downward returning to the position above the head. (3 times)

Happy Exercise!

Section II: Sit in half or full lotus position, or free form. 1. Bend both arms, and rest fingers on the shoulders. Slowly turn the torso to the left, back to the center, then right, and back to the

Notes: The number of repetitions is just a suggestion; use your own discretion. Disclaimer: Huayen Buddhist Community of North America will not be liable for any physical injuries or damages caused by doing the Pre-Meditation Limbering Exercise. Please be cautious & consult your physician if you have any doubts.