Drop and Twist

For this exercise, extend your arms shoulder-high with palms up. Let the arms plop down at your sides. Repeat a second time.

Next, swing one arm low in front of the body and the other arm behind the back. Bend the knees on the downswing. Arms back up shoulder-high while standing up taller. Alternate arms. Repeat several times.

When the arms are in the T position, rise up on the toes (up from the bubbling springs to benefit the kidney energy) and come down on the heels when the arms swing down to strengthen the bones; also part of well-being for the kidneys.

Inhale from the nose when the arms are in the T position. Exhale out the mouth with emphasis when the arms swing down, sending old energy to the earth to be composted and to make room for new energy.

Slow it down, slow it down, come to rest.

I also want to note that the benefits of Qi Gong exercises are magnified when done in a beautiful natural setting like this. Hiking in the bracing cold under a clear blue sky surrounded by the depth of snow among the coniferous trees is energizing! There’s a lot of exchange of energy with the environment in settings like this!