Bat Swoops from the Cave

Bat Swoops from the Cave/Dragonfly Touches the Pond is a great exercise to cultivate better balance. Take a moment and watch the video for direction.

Shift your weight to the left. Lift the right knee and extend the right arm to the front. The left arm reaches diagonally back with both palms to the heavens. Feel the strength in your supporting leg and the lightness of the lifted knee.

On the second part of this movement, the lifted foot lightly touches down, the back arm comes over the top with fingers pointing downward (representing the bat or dragonfly) and the left arm sweeps diagonally back.

As the right knee is lifted again, the arms circle around.  

As the right foot touches down, form a Qi ball and bend your knees.

Switch to the other side. Whatever knee is lifted, that same-side hand will finish on top forming the Qi ball.

Moves in Qi Gong mirror what we see in nature. Studies show that Qi Gong is one of the best practices to prevent falls. It uses slow, graceful movement and mindful exercise to help one feel grounded and secure.