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a. b. c. d. e. f. g. h. • •
Warm Ups to help relax for Qigong (10 minutes) Neck Rotations/Stretching Shoulder Rotations/Shoulder Shrugs Elbow Rotations Wrist Rotations Waist/Hip Rotations Knee Rotations Ankle Rotations One Brocade per week to stretch?
Wuji (30 minutes) Break for water or time for questions from last class (3 minutes) Zhan Zhuang (20 minutes Total) a. Hugging the Tree (5 minutes) Posture #1 b. Holding the ball on water surface (5 minutes) Posture #2 c. Holding the Belly (5 minutes) Posture #3 d. Holding the Glowing Pearl (5 minutes) Posture #4 Moving Qigong (20 minutes total) a. Metal Ball Exercise 1st Section (10 minutes) b. Taiji Ruler 1st Section (10 minutes) Questions/Review/Discussion (7 minutes) Items for discussion/Issues observed in class:
How do we determine when someone is ready for the next step? Test after 3 month mark? 6 month mark? I notice some people come in late, we should probably set a policy to not disturb the people while they are meditating. I see that a lot of the beginners get kinda frustrated when they have to “readjust the circle” every time someone comes in (Hard for them to get back into the meditative state). Perhaps we should set it up so that all late people should start there own circle?