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Authors: Steven Cardoza
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the center of each palm. With any part of your fist that is easiest for you (back, sides, or front), use both to tap down one leg, starting at the thigh and slowly working your way down to your lower shin ( Fig 2.1 ). Tap and pat down and up your leg a number of times. Vary the rate, rhythm, and force of the impacts, so your body wonât be able to adapt to a repetitive pattern. While this is not crucial, it will enhance the benefit you get. Do not pat or tap strongly enough to hurt yourself. If you find any area of tenderness, stay on that area just a little longer than the others, since it indicates an area of stagnation that needs dispersing.
Figure 2.1 (Tapping and Patting the Outter LegsâYang surfaces)
Focus primarily on the top and outside of your leg here. Weâll address the inner leg in the next exercise. While itâs okay to tap on bony surfaces, itâs more difficult to create that wave through bone, and you run a small risk of hurting yourself, so stick to the soft tissue for now. Do this for a few minutes on one leg, and then repeat on the other leg.
Variation
If youâre unable to sit on the floor with your legs extended, or are unable to reach down to your lower leg, do this exercise seated in a chair, possibly with your foot resting on a footstool if necessary to reach your lower leg.
2. Tapping and Patting the Inner Legs (Yin surfaces)
Purpose
Physical: Relaxes and softens body tissues, promotes blood circulation in the legs, prepares the legs for later exercises.
Energetic: Breaks up local qi stagnation, promotes qi flow through the Spleen, Liver, and Kidney meridians of the leg. While equally important for men and women, these leg meridians treat a variety of womenâs issues, including various menstrual disorders and menopausal discomforts. Commonly, women will feel some tenderness at various places along these pathways. Thatâs no cause for alarm, but does indicate a need for attention in those areas. In both sexes, they tone the urogenital system and can improve both sexual and general vitality. In men, the prostate is benefited.
Techniques Used
Paidagong, stretching.
Figure 2.2 (Tapping and Patting the Inner LegsâYin surfaces)
Method
Sit on the floor, with your legs positioned in one of three ways.
1. Place the soles of your feet together, and draw your heels to or to-ward your perineum. Your knees should be on or near the floor, with little or no discomfort to them or to your inner thighs. ( Fig 2.2 ) This is the most advantageous position, since it stretches and opens the tendons, ligaments, and muscles in your legs, helps open your perineum, and gives you the best, easiest access to your inner legs. However, your legs should be comfortably relaxed. If they are not, choose one of the other seated modifications.
Figure 2.3 (Tapping and Patting the Inner LegsâYin surfaces)
2. Sit on a zafu or other firm cushion, and either place the soles of your feet together and drawn them toward your perineum as above, or cross your legs at or just slightly above your ankles ( Fig 2.3 ).
3. Sit on any comfortable cushion on the floor. If necessary, you can even sit on your bed. Use enough cushions or pillows under each knee to prop them up at a comfortable height, so your legs do not feel overstretched. Place your soles together at whatever distance is comfortable for you, or cross your legs at or slightly above your ankles ( Fig 2.4 ).
Figure 2.4 (Tapping and Patting the Inner LegsâYin surfaces)
Curl the fingers of both hands into soft fists as before. With any part of your fist that is easiest for you (back, sides, or front), use both fists to tap down the inner surface of one leg, starting at the thigh and slowly working your way down to your lower calf, just above your heel and behind your ankle ( Fig 2.2 â Fig 2.4 on previous pages). Itâs also okay to start from this region and pat your way up to the top of your inner thigh, and you will want
Figure 2.1 (Tapping and Patting the Outter LegsâYang surfaces)
Focus primarily on the top and outside of your leg here. Weâll address the inner leg in the next exercise. While itâs okay to tap on bony surfaces, itâs more difficult to create that wave through bone, and you run a small risk of hurting yourself, so stick to the soft tissue for now. Do this for a few minutes on one leg, and then repeat on the other leg.
Variation
If youâre unable to sit on the floor with your legs extended, or are unable to reach down to your lower leg, do this exercise seated in a chair, possibly with your foot resting on a footstool if necessary to reach your lower leg.
2. Tapping and Patting the Inner Legs (Yin surfaces)
Purpose
Physical: Relaxes and softens body tissues, promotes blood circulation in the legs, prepares the legs for later exercises.
Energetic: Breaks up local qi stagnation, promotes qi flow through the Spleen, Liver, and Kidney meridians of the leg. While equally important for men and women, these leg meridians treat a variety of womenâs issues, including various menstrual disorders and menopausal discomforts. Commonly, women will feel some tenderness at various places along these pathways. Thatâs no cause for alarm, but does indicate a need for attention in those areas. In both sexes, they tone the urogenital system and can improve both sexual and general vitality. In men, the prostate is benefited.
Techniques Used
Paidagong, stretching.
Figure 2.2 (Tapping and Patting the Inner LegsâYin surfaces)
Method
Sit on the floor, with your legs positioned in one of three ways.
1. Place the soles of your feet together, and draw your heels to or to-ward your perineum. Your knees should be on or near the floor, with little or no discomfort to them or to your inner thighs. ( Fig 2.2 ) This is the most advantageous position, since it stretches and opens the tendons, ligaments, and muscles in your legs, helps open your perineum, and gives you the best, easiest access to your inner legs. However, your legs should be comfortably relaxed. If they are not, choose one of the other seated modifications.
Figure 2.3 (Tapping and Patting the Inner LegsâYin surfaces)
2. Sit on a zafu or other firm cushion, and either place the soles of your feet together and drawn them toward your perineum as above, or cross your legs at or just slightly above your ankles ( Fig 2.3 ).
3. Sit on any comfortable cushion on the floor. If necessary, you can even sit on your bed. Use enough cushions or pillows under each knee to prop them up at a comfortable height, so your legs do not feel overstretched. Place your soles together at whatever distance is comfortable for you, or cross your legs at or slightly above your ankles ( Fig 2.4 ).
Figure 2.4 (Tapping and Patting the Inner LegsâYin surfaces)
Curl the fingers of both hands into soft fists as before. With any part of your fist that is easiest for you (back, sides, or front), use both fists to tap down the inner surface of one leg, starting at the thigh and slowly working your way down to your lower calf, just above your heel and behind your ankle ( Fig 2.2 â Fig 2.4 on previous pages). Itâs also okay to start from this region and pat your way up to the top of your inner thigh, and you will want
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