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Authors: Steven Cardoza
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to tap and pat up and down your leg a number of times. Vary the rate, rhythm, and force of the impacts so that your body wonât be able to adapt to a repetitive pattern. Do not pat or tap strongly enough to hurt yourself. If you find any area of tenderness, you should stay on that area just a little longer than the others, since it indicates an area of stagnation that needs dispersing.
Do this for a few minutes on one leg, and repeat on the other leg.
3. One-Leg Hamstring Stretch
Purpose
Physical: Stretches all the muscles at the back of the leg. While mainly targeting the hamstrings, it also stretches the calf muscles (which includes the Achilles tendon, just above the back of the heel) and the low back. If more of your tension resides in those places, you may feel the stretch more strongly there.
Energetic: Stimulates qi flow through the Urinary Bladder meridian, which runs up the back of the legs, and helps resolve qi stagnation in that portion of that meridian. This benefits the functions of the bladder, and can help to improve most urinary tract problems. With the inclusion of the Urinary Bladder here added to the paidagong exercises above, all regular acupuncture leg meridians are addressed.
Techniques used
Stretching, Daoist yoga, focused breathing.
Method
Sit on the floor with your left leg extended, the back of the knee very close to the ground without locking your knee, and the sole of your left foot placed as high up against your inner right thigh as is comfortable. If necessary, place a cushion under your right knee. Align your torso to face in the direction of your right leg, so that it is not twisted to the right or left. Keep your back straight, not bent or bowed, although it will incline forward when you follow the next instructions. With both hands, grab your right foot, and keep it held perpendicular to the ground, not tilted forward, left or right. Take a comfortable deep breath in, and while slowly letting it out, gently pull on your foot and incline your upper body toward your right leg ( Fig 2.5 ). Do your best to keep your upper body directly aligned with your leg, not turned to the right (the most common mistake) or to the left, nor bent (curved or arched) forward. Repeat the breath and gently increase the stretch on the exhale. When you reach the place beyond which you can stretch no further, hold that stretch for five to ten slow, deep breaths, allowing yourself to relax into that stretch more fully with each exhalation. Then release your foot, place both hands at the sides of your left knee or slightly higher, and use them to push yourself back to an upright seated position, so you donât strain your back. Repeat the stretch on your right leg.
For extra benefit: Put some attention on the back of your knee during this stretch, and see if you can specifically allow it to soften, release, and lengthen. The hamstrings cross the back of the knee and attach to the lower leg, so releasing the back of the knee will increase your hamstring stretch. For anyone already doing the neigong practice of pulsing body cavities and joint spaces, or for anyone already practicing the inner aspects of taiji and qigong and aware of the importance of keeping the backs of the knees open, this stretch and the next two that follow will aid in releasing any restrictions in the physical tissues, so those neigong aspects will become easier to attain. Additionally, opening the region around the entire knee benefits the He Sea points. He Sea points normalize the directionality of qi flow, especially as related to the Stomach and Intestines, and promote general vitality.
Variations
Variation One: If youâre unable to reach your foot, you may use a belt or towel to wrap around the sole of your foot. Hold the belt or towel with both hands, as close to your foot as possible for you ( Fig 2.6 ), and continue as directed above.
Figure 2.5 (One-Leg Hamstring Stretch)
Figure 2.6 (One-Leg Hamstring Stretch)
Your
Do this for a few minutes on one leg, and repeat on the other leg.
3. One-Leg Hamstring Stretch
Purpose
Physical: Stretches all the muscles at the back of the leg. While mainly targeting the hamstrings, it also stretches the calf muscles (which includes the Achilles tendon, just above the back of the heel) and the low back. If more of your tension resides in those places, you may feel the stretch more strongly there.
Energetic: Stimulates qi flow through the Urinary Bladder meridian, which runs up the back of the legs, and helps resolve qi stagnation in that portion of that meridian. This benefits the functions of the bladder, and can help to improve most urinary tract problems. With the inclusion of the Urinary Bladder here added to the paidagong exercises above, all regular acupuncture leg meridians are addressed.
Techniques used
Stretching, Daoist yoga, focused breathing.
Method
Sit on the floor with your left leg extended, the back of the knee very close to the ground without locking your knee, and the sole of your left foot placed as high up against your inner right thigh as is comfortable. If necessary, place a cushion under your right knee. Align your torso to face in the direction of your right leg, so that it is not twisted to the right or left. Keep your back straight, not bent or bowed, although it will incline forward when you follow the next instructions. With both hands, grab your right foot, and keep it held perpendicular to the ground, not tilted forward, left or right. Take a comfortable deep breath in, and while slowly letting it out, gently pull on your foot and incline your upper body toward your right leg ( Fig 2.5 ). Do your best to keep your upper body directly aligned with your leg, not turned to the right (the most common mistake) or to the left, nor bent (curved or arched) forward. Repeat the breath and gently increase the stretch on the exhale. When you reach the place beyond which you can stretch no further, hold that stretch for five to ten slow, deep breaths, allowing yourself to relax into that stretch more fully with each exhalation. Then release your foot, place both hands at the sides of your left knee or slightly higher, and use them to push yourself back to an upright seated position, so you donât strain your back. Repeat the stretch on your right leg.
For extra benefit: Put some attention on the back of your knee during this stretch, and see if you can specifically allow it to soften, release, and lengthen. The hamstrings cross the back of the knee and attach to the lower leg, so releasing the back of the knee will increase your hamstring stretch. For anyone already doing the neigong practice of pulsing body cavities and joint spaces, or for anyone already practicing the inner aspects of taiji and qigong and aware of the importance of keeping the backs of the knees open, this stretch and the next two that follow will aid in releasing any restrictions in the physical tissues, so those neigong aspects will become easier to attain. Additionally, opening the region around the entire knee benefits the He Sea points. He Sea points normalize the directionality of qi flow, especially as related to the Stomach and Intestines, and promote general vitality.
Variations
Variation One: If youâre unable to reach your foot, you may use a belt or towel to wrap around the sole of your foot. Hold the belt or towel with both hands, as close to your foot as possible for you ( Fig 2.6 ), and continue as directed above.
Figure 2.5 (One-Leg Hamstring Stretch)
Figure 2.6 (One-Leg Hamstring Stretch)
Your
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