Ce Este Xing Shen Zhuang

5/28/2018 Ce Este Xing Shen Zhuang

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e este Xing Shen Zhuang?

Xing Shen Zhuang este un principiu fundamental in cultivarea Daoista. In traducere literala

semnifica: Controlul asupra entitatii metafizice (vehicul) care permite spiritului fara de formasa se manifeste intro forma !ine definita.In Daoism acesta este corpul nostru fizic privit ca fiind a!solut perfect printre cele "#.### delucruri (cele "#### lucruri sim!olizand Creatia in Daoism).

Istoric

$ aparut in zona muntelui %mei Shandin China in &urul anului "###. In unele scoli estepracticata in faza de 'cladirea fundatiei faza pregatitoare pentru *ei Dan sau alchimiainterna chineza.Datorita efectelor puternice asupra sistemului nervos a devenit o practica foarte efcienta

pentru aspirantii la spiritualitate tinand cont ca in fazele avansate de practica *ei Dan +ongcurentii de ,i care sunt vehiculati sunt foarte puternici si necesita o structura ro!usta.

Xing Shen Zhuang in vest

In %uropa si implicit -omania a fost popularizata la inceput de catre David Shen (erdesi)care a tinut cateva /or0shopuri in 1ucuresti apoi de catre unul din maestrii de la care astudiat in China 2 profesorul 3ang 4in 5un care nea marturisit la seminarii faptul ca a

practicat aceasta tehnica timp de mai mult de "6 ani intre 7 si 8 ore zilnic.Scopul in Xing Shen Zhuangeste de a intrupa de a aduce lumina Spiritului (Shen) ininteriorul nostru si de a o face sa se 'fi9eze acolo. entru aceasta e necesar un corp sanatos incare energia (,i) sa circule armonios fara sa ai!a zone in care sa fie stagnanta.

;data ce Shen ca si constiintaminte (sau mercurul alchimic) este capturat si adus in corp(plum!ul alchimic) adevarata vindecare incepe sa apara separarea noastra de sursa profunda afiintei noastre luand sfarsit.
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In ce consta aceasta practica?

Xing Shen Zhuangeste o 'forma 2 o secventa de e9ercitii psihosomatice care vizeazacoloana verte!rala de sus pana &os cheia sa constand in secventa foarte clar definita: fiecaretehnica in parte tre!uie e9ecutata la momentul potrivit in cadrul formei un timp adecvat si cu

o atentie constanta asupra muschilor tendoanelor verte!relor si ligamentelor implicate ine9ecutie.

racticantul descopera rand pe rand o serie de puncte importante dea lungul coloaneiverte!rale care prin natura contractiilor si intinderilor din cadrul secventei se deschid gradatin mod spontan si permit circulatia mai !una a energiior.

Xing Shen Zhuang cel mai adecvat qigong pentru sanatate

$cademia de stiinte medicale din 1ei&ing considera Xing Shen Zhuangca fiind cel mai adecvat Qi Gongpentru sanatate este practicata cu success in multe clinicidin China insa destul de putin cunoscuta la nivel mondial datorita secretului care a planatsecole dea randul in &urul acestei tehnici. ing este

autoritatea care a incercat sa popularizeze aceasta practica impreuna cu discipolul sau 3ang4in 5un care a sustinut cateva seminarii si in -omania.

Ce este igong?

Efecte si beneficii

@orma Xing Shen Zhuangare multiple efecte si !eneficii plecand de la corpul fizic coloanasi sistem nervos apoi la nivelul ligamentelor fasciilor si tendoanelor al verte!relordeschiderea si purificarea meridianelor energetice ale corpului in final la nivelul mintii si
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inimii armonizandule.

Efecte si beneficii ale practicii

Deformatii ale coloanei verte!rale Dureri lom!are $fectiuni ale organelor interne datorate pozitiei proaste a coloanei verte!rale $meliorari in cazuri de afectiuni grave ale coloanei verte!rale:

Cancer ;steoporoza =ernie de disc

Durerile de cap migrenele frecvente 2 elimina necesitatea de a mai lua medicamente alopatein acest scop %fecte !enefice in cazul nevralgiei de trigemen si sinuzite %limina senzatia de o!oseala cronica %limina rapid depresiile >areste increderea in sine si in propriile forte $mplifica puterea interioara confera energie sporita pentru mai multe actiuni in timpul zilei Intareste ligamentele si articulatiile in diverse parti ale corpului incepand de la cap sprecalcaie

Deto9ifica organele interne (ficatul splina pancreas si rinichi)
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Deschide si armonizeaza circulatia energiei pe meridiane (Inima @icat ezica Arinara-inichi etc) @aciliteaza miscarea energiei ,i 2 din zonele unde energia ,i este stagnanta este mutata si

pusa in circulatie (zone tensionate: zona cervicala intre omoplati articulatia co9ofemuralacusca toracica etc)

%limina gradat dependentele (adictiile) de orice fel (fumat alcool droguri dependenteemotionale) Duce la sincronizarea si coerenta emisferelor cere!raleB Determina reglarea naturala a sistemului limfatic si a zonelor de generare si stocare aemotiilor: activarea unor zone cere!rale cu rol necunoscutB Contri!uie la regenerarea neuronilor 2 medicina actuala afirma ca neuronii sunt singurelecelule care nu se mai regenreaza insa studiile de ultima ora descopera cazuri misterioase deregenerare la nivel neuronalB $mplifica controlul asupra schim!urilor ntre sistemul nervos simpatic si parasimpaticB ;ptimizarea schim!urilor de energie la nivel celularB ntarirea sistemului imunitarB Contri!uie schim!area rezistentei electrice a pieliiB

Determina m!unatatirea circulatiei sangvine perifericeB +enereaza schim!ari !enefice la nivel hormonalB roduce regenerari la nivel celular regenerari ale oaselor si ale maduvei osoaseB Contri!uie la reglarea meta!olismuluiB Conduce in timp trezirea unor a!ilitati speciale ale corpului mintii si sufletului.

Semne ale succesului in practica

rimul semn de succes al unei practici spirituale consta in im!unatatirea sanatatii. *ivelurilede energie se im!unatatesc continuu. ractica va schim!a corpul pe interior organele interne

si functiile lor astfel incat imunitatea per ansam!lu se im!unatateste. *u veti mai face gripadin nou. $cest semn este important dar totusi nu este cel mai semnificativ.

Cautarea de Sine si practica Xing Shen Zhuang

Cel mai pretios efect apare atunci cand iti transformi Xin


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ivelul I de practica

Aprofundarea exersarii fizice si a punctelor concrete din corp

@iecare e9ercitiu se focalizeaza pe cate un segment al coloaneiverte!rale unde printro serie de miscari si focalizari interioare practicantul devine apt sadeschida San Guansau cele ! "orti ale #ragonuluicare in mod normal la ma&oritateanoastra sunt !locate.; versiune simplificata este a!ordata in spitale in scop de tratament in caz de :

cancer de maduva

osteoporoza

artrite

malformatii si deformatii ale coloanei

pro!lemele care sunt legate de sistemul nervos

pro!leme grave la nivelul ochilor si

alte multe !oli. De asemeni rezultate foarte !une in cazul impotentei si sterilitatii in cazul !olilormentale si al depresiei.

Xing Shen Zhuang are un rol hotarator in cazul adictiilor fie ele de natura psihica sau denatura chimica (fumat alcool droguri etc)

entru aceste prim nivel sunt necesare cam $ lunide practica zilnica.
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ivelul II de practica

Tiao Xi armonizarea respiratiei

.$cest nivel face introducerea in *ei 5ing sau putearea interna deschiderea San 5iao (cele Ecavitati) si rafinarea energiei se9uale in centrii superiori. Cu a&utorul formei se dezvolta oforma neutra de ,i incat e posi!il ca practicantul sa poata com!ina aceasta forma cu alteforme de practica energetica.

entru acest nivel sunt necesare in medie 8 luni de practica.

ivelul III de practica

%iao Xin armoni&area mintii si a inimii

depinde in principal de cat de dedicate este practica la acest nivel practicantul intra in ceea cese numeste oarta ,i +ong. %ste invatata metoda @an +uan *ing Shen -u Ding (inversarealuminii cristalizarea Spiritului Shen si intrarea in sta!ilitatea unificata)
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"o&i'ia (n picioare

@ormele de igong prin miFcare se practicG de o!icei n posturatradiHionalG a calului care poate fi folositG Fi pentru meditaHia prin nemiFcare. %ste postura cucare se ncepe practica Xing Sheng Zhuang Fi se pGstreazG pe parcursul primei pGrHi a formei.

%ste o poziHi efoarte sta!ilG pentru practicG avnd o !azG solidG dar fle9i!ilG n picioare uncentru de greutate &os situaat su! om!ilic care uFureazG a&ustarea Fi menHinerea echili!ruluidirecHional Fi un turn al puteriicare se ridicG prin coloana verte!ralG pentru a uni energiaGmntului din zona sacralG cu energia Cerului din zona capului.ostura Caluluieste att de importantG n artele marHiale chineze nct maeFtrii le cereaielevilor sG iFi petreacG primul an practicnd doarPilonul Verticaln postura Calului pnGcnd se puteau menHine sta!ili in aceasta poziHie timp de sau E ore.IndicaHia principalG pentru o poziHie corectG n postura Calului este sG vG menHineHi n aliniere

perfectG vrful capului cmpul eli9irului inferior din a!domen confluenHa Zin din perineu si
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punctul median dintre la!ele picioarelor situat pe linia imaginara trasatG ntre cele douG

puncte ale Izvoarelor Clocotitoare de pe tGlpi.

DacG privim postura Calului dintro parte tre!uie sG e9iste o linie dreaptG care sG porneascGdin creFtetul capului sG continue prin centrul corpului spre cmpul eli9irului inferior si sGco!oare n continuare prin perineum spre punctul care se aflG ntre cele douG puncte aleIzvoarelor Clocotitoare din centrul taliplor.ostura faciliteazG flu9ul li!er de energie dintre Ceruldin cap siPamntuldin zona sacralG Fidin picioare deschide circulaHia energiei din meridianul as +uvernor care se ntinde dealungul coloanei din zona sacralG pnG la creierul mare Fi o atrage n circulaHia din toate celeopt canale ale ;r!itei >acrocosmice.

unctele de interes ma&or pentru menHinerea posturii corecte n poziHia CaluluisunturmGtoarele:

picioarele tre!uie sa fie depGrtate la o distanHG egalG cu lGHimea umerilor perfectparalele.+reutatea corpului ar tre!ui sG se spri&ine egal pe am!ele picioare centrul degreutate fiind pe centrul tGlpilor nici pe cGlcie nici pe vrful degetelor undeva lami&loc. Degetele de la picioare tre!uie sa fie rGsfirate pentru un echili!ru mai !un Fi

puHin fle9ate n sus pentru a se prinde de pGmnt dar fGrG a tensiona picioarele. genunchii nu sunt rigizi ci rela9aHi Fi puHin ndoiHi astfel nct sarcina principalG a

corpului sG se spri&ine pe coapse Fi nu pe Folduri Fi pe partea inferioarG a spatelui.>enHinerea genunchilor rela9aHi faciliteazG de asemenea flu9ul li!er al sngelui Fi alenergiei ntre coapse Fi gam!e.

)oldurile tre!uie sG fie rela9ate Fi li!ere permiHnd greutaHii pGrHii superioare acorpului sG se spri&ine n primul rnd pe coapse. -otiHi uFor pelvisul panG cndcur!ura coloanei n zona lom!ara se aliniazG

se aliniazG apoi &ona toracic*pornind dintrun punct situat n dreptul verte!rei demi&loc toracice 4 8 (sunt " verte!re toracice). $liniem astfel toracelepe ct posi!ilfacem dreaptG cur!ura spatelui pe acest segment. ieptul nu tre!uie sG fie nicitensionat nici mpins n afarG pe durata practicii. DacG Fira spinGrii este dreaptG Fiumerii sunt rela9aHi pieptul va adopta poziHia corectG n mod natural. rin rotirea

uFoarG a umerilor n faHG (fGrG a ncovoia partea superioarG a coloanei verte!rale)ntregul torace se va rela9a facilitnd astfel respiraHia a!dominalG profundG.
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umerii tre!uie sG fie li!eri si rela9aHi astfel nct !raHele sG atrne natural n &os peparHi pieptul sG rGmnG rela9at iar muFchii gtului Fi cei din partea superioarG aspatelui sG nu fie tensionaHi

coatele nu tre!uie sG fie !locate pentru a permite !raHelor sG se !alanseze li!er pepGrHi Fi energiei sG curgG li!er n &os Fi n sus dea lungul meridianelor din !raHe

m+inile tre!uie sG rGmnG complet rela9ate n timpul practicii degetele fiind puHinstrnse Fi palmele fGcute cGuF.Minile sunt steagurile energieiafirmG un vechi prover!chinez ceea ce nseamnG cG ele reacHioneazG chiar Fi la cea mai uFoarG adiere de ,i.unctele laogong din centrul palmelor reprezintG cei mai puternici transmiHGtori aienergiei n ntregul corp dar orice tensiune la nivelul !raHelor are tendinHa de a limitaconductivitatea lor

se aliniazG vertebrele cervicale acest lucru se face mai simplu trGgnd !ar!ia uForspre interior incercGm sG simHim alinierea segmentului cervical ct mai !ine. +tulrGmne aliniat cu Fira spinGrii Fi ntins n sus prin mpingerea uFoarG a !Gr!iei.JncercaHi sG menHineHi rela9aHi muFchii gtului att la interior ct Fi la e9terior. ;ricetensiune le nivelul gtului are tendinHa de a !loca flu9ul li!er al energiei spre cap.

capul se Hine drept ca Fi cum ar atrna de o sfoarG. ochii se Hin de o!icei ntredeschiFi pleoapele Fi glo!ii oculari tre!uie sG rGmnG ntro

stare de rela9are completG iar ochii nu tre!uie concentraHi asupra nici unui o!iect nmod deose!it. >enHineHi privirea doar n depGrtare nefocalizatG

gura este rela9atG fGrG nici un fel de tensiune la nivelu lma9ilarului sau al !uzelor limba este rela9atG vrful lim!ii atingnd uFor cerul gurii n spatele dinHilor de sus.

$ceastG poziHie formeazG opuntepentru ca energia sG treacG din meridianul vas+uvernor n as ConcepHie. -idicarea lim!ii spre cerul gurii a&utG Fi la stimulareasecreHiei de salivG e9trem de !eenficG la nivelul canalelor salivare de su! lim!G.$ceasta tre!uie nghiHitG pe mGsurG ce se adunG su! fundul gurii.

Jn final se verificG rela,area feselor alinierea intregii coloane verte!rale Fi serela9eazG a!domenul zona campului eli9irului inferior. -espiraHia este li!erGa!domenul este moale si necontractat.
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Xing Shen Zhuang -a . #ao/in %o

0iberate %he SpineBy Jessica Sommar, MSc.

4his paper gives a !rief overvie/ of 9ing shen zhuang fa a rare DaoKin formseldom presented in pu!lic that see0s to open the !odK and the mind !K stretching andreleasing muscles nerves and fascia along the spine ("). It is the onlK DaoKin form thatfocuses e9clusivelK on the spine and the entire spinal column.

Introduction

Xing shen zhuang fa opens and releases the spine through a series of slo/ gentle movementsthat !egin at the cervicals and finish /ith the tail!one. -egular practice of these standing

postures has !een 0no/n to strengthen internal organs heal disease and clear su!tle andphKsical o!structions in the spine and else/here ().

4he series of simple e9ercises also a/a0ens sensitivitK and promotes health strengthfle9i!ilitK lightness and suppleness originating from the spine and e9tending to the lim!s.4he movements li0e manK DaoKin forms are not strenuous and can !e done !K most anKoneregardless of athletic a!ilitK.

4he ultimate achievement from the 9ing shen zhuang practice ho/ever is song that elusivestate of total a/areness and rela9ation that is the 0eK to Daoist longevitK and ascension

practices.

1istor/

$ goal of Daoism (E) is selfperfection through purification practices and energK containment.

4he !odK is seen as connected to and a replica of the Dao. +ood health and longevitK andan alignment of the individualLs energies /ith the Dao are therefore fundamental to open

paths to higher selfrealization and spiritual unfolding (7).

=ealing e9ercises called DaoKin are one means of achieving good health longevitK and

an alignment /ith the Dao. DaoKin practice is also sometimes referred to as Kang shengor nourishing life. >anK forms of DaoKin and other longevitK techniues have !eendeveloped and documented !K Daoists from ChinaLs earliest historK (6). 4he earliest forms of


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DaoKin e9ercises /ere developed during the %arlK =an dKnastK (#8 1C%M C%)

(8).

DaoKin e9ercises or massage as theK /ere initiallK 0no/n /ere most often understood asfoundational andNor preliminarK practices to achieve higher attainments (O). 4hese e9erciseshave e9panded over the centuries and are popular in their current forms igong and tai&i uan(M).

>ost contemporarK DaoKin sets are either of fairlK recent provenance andNor reconstructionsof earlier practices (P).

Xing Shen Zhuang fa

Xing shen zhuang is one of the rarer DaoKin forms. 4he e9ercises are found in a varietK ofDaoist lineages !oth orthodo9 and other/ise. 4he specific seuence that gives the name tothe form /as codified in the tenth centurK on %mei Shan in /estern China. Since then it has

!een transmitted in several different lines of teachings. arious versions of the form are no/practiced !K a num!er of Daoist sects as /ell as 1uddhist and martial sects ("#).

Xing shen zhuang has !een translated as: '4he masterK of the metaphKsical entitK (vehicle)that allo/s the formless spirit to manifest in a definite shape. ("") It is a method /hichma0es it possi!le for the formless spirit to !e manifested in the specific !odK a coming homeof the spirit into the !odK. It has al/aKs !een considered a method for '!uilding thefoundation. It /as and is still practiced !K the highran0ing initiates (").

=o/ this maK /or0 is that the practice of 9ing shen zhuang helps sta!ilize the shen or spiritfrom its chaotic dispersion and return it home to the !odK so that along /ith other neigong

practices higher levels of attainment in Daoism can !egin to !e achieved ("E). >oreover thefocus on the /hole spine is !elieved to activate the M %9traordinarK essels energK meridiansin the !odK that go !eKond the maintenance of the human sKstem !ut actuallK /or0 on

!roader and deeper levels such as destinK genetics and transformation ("7).

Qet 9ing shen zhuang is onlK !eing taught !K a handful of teachers outside of Daoist enclavestodaK.
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2asters

3hile there are manK teachers training students in DaoKin forms current 9ing shen zhuangforms have similarities and are taught in a similar manner !ut onlK !K a handful of teachers

pu!liclK ("6).

3ang 4ing 5un is a 3u 4ai&i master /hoteaches 9ing shen zhuang fa as a foundational practice ("8). rof. 3ang leeft in de noordChinese stad Changchun /aar hi& hoogleraar traditionele Chinese /i&s!egeerte is. 3ang livesin the northern Chinese citK of Changchun /here he is professor of traditional Chinese

philosophK. $l vanaf "PMP 0omt hi& el0 &aar naar %uropa voornameli&0 naar ItaliR /aar hi&dru0 !ezochte ,i +ong /or0shops geeft.=e teaches 9ing shen zhuang mostlK in %urope andclaims he is his first patient to recover health as a result of 9ing shen zhuang practice. 3ang4ing 5un has said he considers 9ing shen zhuang fa to !e an integral training and !asis for tai&iuan ("O).

$nother form called variouslK 9ing shen zhuang and chilel (level ) is taught through ang>ingLs Zhineng ,igong SocietK. Zhineng ,igong /as created in the "PM#s !K ang >ing aigong teacher /ith training in Chinese and 3estern medicine ("M). rof. ang resides at the

=ua9ia Zhineng ,igong Center in ,inhuangdao China. =is hospital located outside 1ei&inghas !een a source of research on healing and igong ("P).

Chilel (level ) has stri0ing similarities to the form of David erdesi and $nna ladimirovat/o 'inside students of >aster 3ang


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is !elieved to dra/ i deeplK into the spine for healing and !alancing. Daoist masters teachthat i follo/s imagination and !lood follo/s i.

It is !elieved that the opening of the spine through intention and movement !rings ane9pansion in the !odK and su!seuentlK in consciousness. ractitioners feel refreshed and

comforta!le in their o/n s0in as /ell as calm and centered alert and rela9ed.

3hK is opening the spine so integral? 4he !ac0!one is the core of the !odK. 4he spineprotects the spinal cord and serves as the root of our nervous sKstem. It also supports ourupper !odK and ena!les us to stand up !end and t/ist.

4he spinal cord is the main path/aK of communication !et/een the !rain and the rest of the!odK. $ studK of dermatomes an area of s0in /hose sensorK nerves all come from a singlespinal nerve root reveals ho/ each nerve in the spine connects to a part of the anatomK (6).4herefore a !loc0age in the spine /ill affect a nerve /hich corresponds to a part of the !odK.@reeing the spine of !loc0ages then can free the /hole !odK.

1ut li!erating the spine is not &ust a gate/aK for a healthK !odK !ut a healthK and e9pandedconsciousness as /ell. Daoists 0ne/ this and developed e9ercises to !oth 0eep a healthK !odKand prepare the mind for practices meant to raise the consciousness of the student throughmeditation and !reath and other techniues (8).

'I !elieve that the spine is special and not &ust phKsical !ut also lin0ed to our consciousness.It is an e9tension of our senses and the !rain our consciousness. 3hen /or0ing inside averte!rae /e also affect the !rain and our perception. >aster 3ang 4ing 5un uoted in an$pril ##6 intervie/ (O).

0ineage and -orm

Xing shen zhuang forms have developed from different lineages of Daoism. %ach lineage maKhave different movements in their 9ing shen zhuang !ut similar goals a healthK !odK and to

prepare the !odK mind and spirit for higher practices.

3hile manK DaoKin forms also include specific !reathing instructions sounds andNor guidingof i through areas of the !odK (M) 9ing shen zhuang is mainlK attentive to phKsical andenergetic sensations through a/areness facilitated !K slo/ movements focus and gentle

!reathing.

>ost of the 9ing shen zhuang forms have a set num!er of movements (P). Some arecomprised of "# some num!er "E movements or more. Daoists admire certain num!ers overothers so it maK !e that movements /ere condensed /ithin a certain set of num!ers to 0eepthe significance of an important num!er of movements. 4his can !e confusing ho/ever asthere is often more than one movement to each e9ercise. It maK !e helpful to thin0 of thenum!ers as sets of movements rather than there !eing a single movement per num!er.

4he Chilel form of rof. ang is similar in manK /aKs to the erdesiNladimirova form (E#).erdesi and ladimirova ac0no/ledge their form is derived from the


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4he form developed !K erdesiNladimirova has codified "# movements. %ach movement isdone verK slo/lK verK deli!eratelK and /ith verK little strain. $ll movements are uiet gentleand usuallK feel verK pleasant. *othing is meant to !e forced. >ovements are often circular inform similar to the forms of tai&i uan. Some dizziness maK result at first as the postures

!ring !lood and i(E") to the muscles and fascia /hich are loosened freeing nerves and

old !loc0ages.

=ere are the movements in short:

Crane Neck

Turtle Neck

Dragon Neck

Crane Spreads its Wings

Dragon Sweeping The Clouds

Snake Coil

Dragon Waist

Tiger Squat

Heaenl! Pillar

Crane Stand

Description of >ovementsOpening:4he form !egins /ith closing the eKes and centering. @eeling the heaven a!ove andearth !elo/ connected via the top of the head and the sacrum or the !ai hui and the hui Kin touse the acupuncture points.

4hereafter the hands are !rought from the sides and the /rists are lifted. 4he hands and arms

are moved for/ard to a!out navel level and !ac0/ard to !ehind the rear. $s Kou move thehands for/ard press the hands do/n/ard as Kou move the hands !ac0 pull /ith the hands.4his movement of pushing and pulling is more conscious than active.

Crane ec3starts /ith palms over the navel. It is a movement of the head and nec0 outfor/ard do/n and up in a suare. 4he focus is on the cervical spine from C" to COloosening and opening them in a gentle stretch. %speciallK this movement e9pands andcompressing the Ku zhen the 5ade illo/ an important acupuncture point for Daoists see0inglongevitK (E). 4he shoulders are rela9ed and onlK the nec0 and head moves. 4his maK !edone E times or more.

4his is follo/ed !K %urtle ec3 /hich is the same movement !ut reversed !eginning /iththe chin from the !ottom of the suare and /or0ing up. 4his maK !e done E times or more.

#ragons4 ec3 movement follo/s. 4his movement focuses on CO particularlK da zhuitranslated in manK acupuncture te9ts as '1ig =ammer !ecause it is the largest of the cervicalverte!rae. 4he opening and releasing of the da zhui is especiallK important !ecause it is themeeting place of meridians nerves and veins and in its full e9ercise /or0s all the cervicals as/ell. It entails dropping the head do/n in front loo0ing left and s/inging the head to theright. 4urning the face to the right then dropping the head do/n in front and s/ing the headto the left. 4his maK !e done P times. 4hen there is a side to side movement /ith the head

upright turning the face to the left and then to the right. 4urning the head !ac0 and forth threetimes or more. @inallK the head is lo/ered and !egins a s/inging motion side to side from


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/ide to smaller arcs raising the head one cervical verte!ra at a time until the head is in theupright position again.

Crane Spreads its 5ingsmoves the participant into /or0ing the thoracic spineimportant forits !eing a direct conduit via nerves and acupuncture points to the !odKLs organs. It !egins

/ith a thrust up/ard /ith the fingers /ith the palms turned to/ard the face &ust slightlKhigher than the forehead. 4he forearm is vertical and the el!o/s are at a P# degree angle. 4heel!o/s are then pulled !ac0 to the side the head is raised up and the arms pull the !odK !ac0in an arch lifting up through the sternum and pushing the scapulae !ac0. 4he palms are thenturned out/ards. 4hereafter arms are stretched out to the sides and palms face do/n. 4hehands are then lo/ered the head is tilted !ac0. 4his is done E times. $fter the arms aree9tended to the side the fingers are lifted as if pushing t/o mountains apart. 4he palms arethen dropped and gathered to form a craneLs !ea0 then are slo/lK lifted up !ac0 into palms

pushing mountains pose.

#ragon S6eeping the Cloudsmassages the /hole spine !ut especiallK /or0s the lum!ar

spine and sacrum the seat literallK of manK ailments and pains in the !odK. 1eginning /iththe feet together s/ing the hands in a s/eeping motion in front of the !odK as Kou turn to theright side or the left side repeatedlK. 4hen !end lo/er at the /aist and do the same motion.

*e9t clasp the hands /ith the palms turn palms out/ard.


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one another. -each do/n to the floor and raise one verte!ra at a time. Second movement!ring 0nees in a 0noc00need posture stand straight /ith hands over head lo/er 0nees as faras possi!le 0eeping !odK aligned. oreoveradditional health !enefits such as the relief of scoliosis and other spinal deformities currentlK

!eing studied !K ladimirova at her center in >osco/ maK persuade scholars and the medicalcommunitK to e9plore more thoroughlK the simple and gentle practice of 9ing shen zhuang(EE).

Jessica Sommar

Jessica Sommar, >.Sc. is an authorNinstructor in Classical Qang @amilK StKle 4ai&iuanand DaoKin at Tripalu Center for Qoga and =ealth in the 1er0shires. She has trained in DaoistalchemK 4ai&iuan fist and /eapons forms and daoKin and apprenticed in 4C> acupuncture and eastern her!s for si9 Kears including living t/o Kears in =angzhou -C. Inthe past t/o decades her training includes /estern her!s /estern astrologK various energKhealing modalities and she is a clinicallK trained and C%certified Interfaith Chaplain. She iscurrentlK underta0ing the ##hour certified Qoga 4eacher 4raining at Tripalu and ismar0eting and administrative coordinator for the Schools of Qoga and $Kurveda there as/ell. She is currentlK /riting a manuscript on DaoKin.

Ce Este Xing Shen Zhuang

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