Five-elements qigong

Today I will share with you in somedetail the qigong exercises correspondingto the five elements ofChinese health and philosophy (earth,metal, water, wood and fire). 

Earth element 

The Earth element is about caring for self, for others, and for the environment. If your Earth energy is strong and in harmony, you will be a practical, intellectual, studious and strong-willed person. You will be healthy, have strong muscles, and enjoy exercise. You will have good relationships with people, and especially so with your mother. 

To strengthen this element, stand in the basic qigong stance (feet apart, parallel to shoulder-width; knees slightly bent; arms by your side like a cowboy ready for a pistol duel; mouth closed with tongue touching upper palate; looking at distant horizon). 

Then bend one leg (left for men, right for women) fully backwards and grab the foot with both hands. Breathe in (relaxed abdominal breathing) as you pull the leg and stretch your body. Breathe out as you relax without letting go of the foot. Repeat three to six times. Then slowly let go of the leg and repeat with the other leg. Be careful not to lose your balance! 

Then kneel down. Let your body fall gently backwards and support your weight with your hands. Let your head hang backwards. Breathe in as you lift your hips and stretch your body. Relax as you breathe out. Repeat three to six times. 

If you have healthy knee-joints, you can proceed to the next exercise (if not, skip this). From the above position, slowly lie down on the floor, with the knees fully bent, with your feet beside (not below) your buttocks. Do three to six cycles of qigong breathing (relaxed abdominal breathing while being aware of your breath, your posture, and your surroundings).  

Feel your connection to the Earth. Be in harmony with yourself, all the people, and the space and structures around you.  

The Earth element is related to the stomach and spleen meridians, and these are stimulated by the exercises above. 

 

Metal element 

A harmonious Metal element means that you have confidence in yourself and also respect others at the same time. This element is about clarity of thoughts, about handling the boundaries between us, and about retaining and letting go of emotions, prejudices, habits and beliefs.  

A disharmonious Metal element leads to entangled thoughts and emotions which you cannot change or let go. This will cause chronic stress and will alter your breathing, without you even realising it. If unchecked, you are likely to be a heavy smoker, drinker, constipated, have breathing problems, and have difficulty in your relationships.  

To strengthen this element, stand in the basic qigong stance. Breathe in and look up as you bring your stretched arms towards the sky (palms facing upwards). Breathe out as you bring the arms down (palms downwards). Repeat three to six times. 

On the last repetition, bend down (as far as possible) at the waist as you breathe out, and lift your outstretched arms backwards, locking the thumbs together with the index fingers pointing up. Do three to six cycles of breathing in this posture. Then, slowly straighten up and lift your arms upwards again as you breathe in, and finally breathe out as you bring your arms down. 

The lung and large intestines meridians are important for this element. Breathing gives us life and healing energy. The breath is our prime source of qi – the life force – which comes from the cosmic reservoir. The large bowel is the main elimination organ. It reflects your ability to eliminate toxic food wastes, as well as mental and emotional waste. 

 

Water element 

This element is wholly about ourselves – where we came from, what we are now, and where we are going. It relates to our genes and our physical, mental, emotional and spiritual constitution. A strong Water element means being healthy in all aspects – sturdy body, good posture, bountiful energy, enthusiasm, ambition, courage and success. 

To improve Water energy, stand in the basic qigong stance, then turn your palms outwards and just slightly raise your arms upwards (no higher than your waistline). Pay particular attention to your posture.  

The lower spine should be as straight as possible, and the upper spine relaxed but not overly hunched. While you do three to six cycles of relaxed breathing, imagine the cosmic life-giving and healing energy (qi) from the heavens entering the top of your head (the energy centre there is called Bai Hui) down your neck to the bottom of your spine, giving health to your brain, the spinal cord (and therefore all the organs it innervates), and the spinal column itself. Imagine the qi as a brilliant white light continually flowing down through you. 

Next, sit down on the floor with legs stretched in front of you. Bend slightly forward as you stretch your arms forwards (palms facing outwards). Breathe in as you slowly swing your arms sideways (like swimming the butterfly style) and straighten your back. Breathe out as you bring your arms close to the chest and then forward again. Repeat three to six cycles. 

The relevant meridians are the kidney and bladder channels. Apart from the obvious connection to our “waterworks”, they are also related to the health of the back.  

 

Wood element 

A strong Wood element means you lead your life to the fullest – living freely, in high spirits, full of energy, charged with optimism and making full use of what life has to offer. It reflects freedom, creativity and flexibility. 

To improve this element: from the basic qigong stance, bring one foot in front (right for women, left for men) and then turn your body 90 degrees to the opposite side, swinging your arms along as you do so. Breathe in as your slowly twist around to face the other side, swinging your arms along. Breathe out as you reverse the motion. Imagine you are doing it in between the trees in the forest. Repeat three to six times. 

Next, return to the basic stance. Breathe in as you lift the left arm sideways upwards (palm facing up) over your head towards the right side while you slightly bend your body towards that side. Breathe out as you reverse the movements, now bringing up the right arm and bringing down the left. Females can start with the right arm. Repeat three to six cycles. 

This exercise can also be done while sitting down on the floor with legs stretched apart. The arm that is down is stretched to reach the corresponding foot while the other arm is stretched up. 

The liver and gall bladder meridians govern this element and are stimulated with the bending and twisting. Stagnant Wood energy leads to stiffness of the body and joints.  

 

Fire element 

The Fire element is about the connection to our inner selves, and to the Universe. You cannot make that connection with the Universe if you are not in connection with your inner self first.  

Qigong at the highest level is meditative (and spiritual) in nature. Good qigong masters meditate while doing still qigong postures. Meditation is pure concentration and connection. Awareness and consciousness breathing are meditative exercises. 

A harmonious fire element means being at peace with oneself and the Universe. You lead a calm, balanced life. You are in total control. You are likely to be religious, spiritual, and even psychic. You are loving, compassionate and full of empathy for others. You appreciate beauty and goodness, but do not waste time, money or energy on useless and material pursuits.  

To balance this element, sit in the meditative posture (lotus or half-lotus, or however according to your ability – even on a chair if you have to) with your hands resting on your knees (palms upwards). Breathe in a relaxed manner while you contemplate about love, sharing and compassion. 

Next, bring your heels together in front of you (some may not be able to do this; if so, just continue in your previous posture). Bring your hands in front of your chest as in the Eastern prayer/greeting posture. Gently bend forwards in respect and humility each time you breathe out. Repeat three to six times. 

Finally, in the meditative posture, breathe out as you fully bend down, crossing your arms as you do so. Hold your breathe and stay in that posture while you make a resolution to be more loving, more caring and more respectful to yourself and to others. 

May you have fun and be charged with qi as you try these exercises! 

 

Dr Amir Farid Isahak is a medical specialist who practises holistic medicine and has been teaching qi gong for more than 10 years. He is the former president of the Guolin Qi Gong Association, Malaysia. You can e-mail him at [e-mail]. The views expressed are those of the writer and readers are advised to consult expert advice before undertaking any changes to their lifestyles. The Star does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in this column. The Star disclaims all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.