Unleash The Supple Dragon

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By Dr Amir Farid Isahak

APART from being beneficial for health and being able to positively affect many disease, Qigong is also effective method for slimming. They not only influence the flow of qi, but also lymphatic flow, and they can help improve joint flexibility and overall suppleness. They are good for the spine, joints, muscles, lungs, stomach and intestines, and can help the immune system, hormone production, and blood circulation. For women, they also improve womb health.

The exercises mimic the movements of the mythical dragon which features prominently in Chinese folklore and traditional Chinese exercises like Qigong. Hence this set is called Slimming Dragon Qigong exercises.

Dragon slithering up the column

Imagine your spinal column is the column the dragon has to slither up, and your arms are the dragons’s limbs. Stand in the basic qigong stance (see superqigong.com for description). Then move the feet even wider apart, and bend the knees even more, as if you are riding a horse. Keep your spine straight and your feet firmly anchored on the ground (keep your knees bent all the time).

Do abdominal breathing. In the usual way, the tummy should expand when inhaling, but when exhaling, squeeze your abdominal muscles. This is not done during relaxed abdominal breathing, but is crucial in this exercise for you to regain your slim waist.

Focus your mind on the Mingmen, which is at the back, about the level of the second lumbar vertebra: this is a point directly behind your Dan tien, your main energy centre that is about three fingers below your navel.

When you are ready, very slowly rotate your upper body and arms as you exhale (starting with a rotation to the left), gently bringing up the right hand, with palm facing down, to rest on the left shoulder near the cheek and the left hand (palm facing the body) simultaneously going behind to touch the back just below the right shoulder blade. Your eyes should follow the movements of the right hand. Stay in this position and inhale.

Exhale again as you reverse the movements to end with the left hand on the right shoulder and the right hand touching below the left shoulder blade. This time your eyes should follow the left hand.

Repeat this, and all the following exercises, in sets of six to eight repetitions. Men should start with the instructions reversed – and everyone should smile while doing these exercises!

The dragon dance

Stand with feet together and knees just slightly bent. Bring your hands together in front of your chest in the prayer position. As you inhale, make a half-circle towards the right (left for men) and move the hands upwards (palms always together) until they are well above your head. Then complete the circle downwards as you exhale.

The knees must remain bent throughout and swing in the opposite direction as the hands execute the circle. Make sure your spine moves in a supple manner, just like the dragon’s long body.

Next, from the same starting (prayer posture) position, make the circle downward, bending at the waist and knees, to almost touch the ground. The rules for breathing and directions are the same as above. Remember that the knees must be turned opposite to the hands.

There are variations to this in other styles of Qigong. In Superqigong, the upper circle is done the same way, but the lower circle is substituted by the figure “8”, that is, two smaller circles are made, with the lower circle actually touching the ground. This exercise is also called the Snake Dance, or Thai Dance, depending on how sensually you perform the exercise!

Next, from the starting posture, bend forwards at the waist. Make a large horizontal circle, following the same breathing and direction rules as previously (women start to the right, and men to the left).

Next, from the starting posture, bring down the hands (palms together) so that the wrists rest on your waist. Turn the hands so that the right hand is on top. Inhale as you gently slide your arms over your waist to the left (right for men) and allow the arms to leave your waist as you continue to make a half-circle. Exhale as your hands slowly return to the center. Now change the hands so that the left (right for men) is on top and repeat the exercise in the opposite direction. Done slowly, with rhythm, and especially if done in a group, this is a beautiful exercise even to watch.

Next, from the starting (prayer posture) position, inhale and extend the arms fully above the head, keeping the hands together always. Exhale and make a large vertical circle forwards by bending down at the waist and knees, hands going down to the ground, and coming back up close to the body to the starting position as you straighten up.

Finally, for the closing, the hands are brought down to the waist again, and are then placed over the Dan tien (females’ left hand over right hand, males, vice versa). Do deep abdominal breathing as you visualise qi energy being stored.

If you regularly practice these exercise, you can become healthier and lost fat from the correct places. You could also develop a stronger and suppler spine.