What’s the single best health exercise ever invented?
The award undoubtedly goes to Lifting the Sky. This amazing qigong exercise has changed countless lives, including my own.
Lifting the Sky is the very first exercise in two of the most famous qigong sets in the world: The 18 Lohan Hands, taught by the great Bodhidharma, and The 8 Pieces of Brocade taught by General Yue Fe.
It’s safe to say that it is one of the most widely practiced qigong exercise in the world. And for good reason.
Practicing Lifting the Sky for about 2 minutes a day is a great habit, and I highly recommend that you start there. Try to do it every morning for 30 days. You’ll be amazed at how great you feel, and you’ll unwind a lot of stress, which is the start of self-healing.
Click Here to Get My Free Video Series on Lifting The Sky
Lifting The Sky – Step 1
- Keep your feet about 1-4 inches apart.
- Your weight should be spread evenly over your feet.
- Try to keep your jaw relaxed. It should be so relaxed that it hangs gently open.
- Close your mouth only when you need to swallow your saliva.
- Your toes should be pointing forward.
- Your hands should be relaxed by your sides.
- Your posture should be upright, but relaxed.
- Your chest should be soft but also open.
- Your nose should point forward.
Lifting The Sky – Step 2
- Your palms should face down toward the ground.
- Your fingers should point toward each other. But don’t force this though.
- Your fingers should have some space between them.
- Your arms should be straight, but not if it’s uncomfortable.
- Your neck should tilt down, as if looking at the hands. (The eyes may be closed.)
- Don’t lean the body forward.
- Keep your shoulders relaxed.
- Your jaw is still relaxed.
Lifting The Sky – Step 3
- Your arms arc up smoothly.
- Your nose follows the movement of the hands, even if the eyes are closed.
- Your arms stay pretty straight (but not so straight that you are uncomfortable.)
- Breathe in gently through the nose as you arc upward.
- The mouth can stay open, or it can close gently for the inhale.
- Keep your body relaxed even though it remains still.
- Close the eyes once you get the hang of it.
Lifting The Sky – Step 4
- At the top of the arc, lift up gently, as if pressing the sky with your palms.
- Don’t lift the shoulders. Instead, stretch and decompress the spine.
- You can pause the breathing for a moment during the lift.
- Keep the heels down during the lift.
- Your nose should point upward.
- The angle of your neck is up to you, and should be comfortable.
- Try not to use strength. Keep it gentle.
Lifting The Sky – Step 5
- Lower your arms smoothly down, like a bird flapping its wings.
- Your wrists are no longer bent.
- Breathe out gently through the mouth with a “haa” sound as your arms are dropping.
- The exhalation should be similar to how you would fog up a mirror with your breath, but gentler.
- The neck gradually returns to normal with the nose pointing forward.
Lifting The Sky – Step 6
- Return to the starting position.
- The nose should point forward.
- Remember to keep the jaw relaxed.
- Eyes closed if you can.
- Pause here for a moment.
- Pause your breathing too. Don’t hold your breath, but just pause if gently.
- Go to Step 2.
The steps are fluid, not static. There are slight pauses in the movement, but the steps should flow from one to another.
If you want to learn Lifting The Sky in more depth, then go grab my free video series:
Click Here to Get My Free Video Series on Lifting The Sky
If you have any questions, then post them in the comments sections below and I’ll get you some answers.
Go ahead and share this page with friends and family. Hopefully, you’ll pique their interest in qigong and self-healing. Who knows, maybe they’ll get serious about qigong and make major changes in their health. If so, then it will all trace back to the moment when you shared this page with them!
For me, it all traces back to the moment when I found my first qigong book, so I know it’s totally possible! From the heart, Sifu Anthony
I don’t know if others appreciate this, but this and your 15-minute routine are invaluable “secrets” that you are sharing and we’re all blessed to have the access you are providing to help us in our own wellness journeys.
Thanks, John!
Can I work only form lifting the sky for 2 minutes?
Do I need after exercise put hands on Dantienė?
If you need how long to hold hands on Dantienė and whether to circulate 36 times in a clockwise direction and then 24 times in the opposite direction?
Sifu Tell me how to properly perform this exercise from start to finish.
I’m a total amateur.
I want to do the exercises correctly.Thanks
Hi Eda. Yes, you can simply practice Lifting The Sky for 2 minutes.
Don’t worry about holding dantian or circulating 36 times.
If you want to learn the complete 5-Phase Routine that I teach, then stay on my email list. I’ll have a new online program available soon that will teach you all of the details!
Hi
I watched videos;
do something after exercise!
but nowhere explained exactly what.
I do not have the opportunity to show me the teacher to be performed properly.
Thanks!
Hi Eda. I think I already answered your question above. You can read more here:
http://flowingzen.com/1109/the-2-minute-drill/
Ok
Best regards!
can you explain what
happens in the body
when performing this exercise.
unless you can say that increases the flow of energy.
where increases?
from any part of the increased energy?
whether to abolish the blockade in the body?
to which chakra influences
this exercise?
thanks!
My question is about “Lifting The Sky”…
I want to embark upon a thirty day commitment, as you’ve suggested, but have a technical question: I was taught to draw my hands (palms facing up) up the front of my body ..with elbows out to each side, and little fingers nearly touching the torso, rather than arcing the hands up with fully extended arms.
The palm turn occurs at the forehead, as in Master Wong’s version, but I was taught a definite “push” at the fully extended point…What do you think? Am I eliminating or reducing the benefits by doing it this way?
Thank you so much for your informative articles and advice.
Lowell Hein
Jensen Beach, FL.
Hi Lowell,
Lifting The Sky is one of the oldest and most widely practiced Qigong exercises out there. So it’s no surprise that there are many different versions of Lifting the Sky.
I have practiced many different versions over the years. Obviously, I believe that our version is the best, which is why I practice it and teach it. But other versions are also good.
If you enjoy the way you were taught, then do that. If you enjoy the way it is described in this article, then do it that. In other words, choose the version that you enjoy best.
Warmly,
Sifu Anthony
Sifu,
Could you touch a little bit on what the purpose of the exercise actually is, and how the benefits are derived?
I understand it’s to “regulate the triple burner”, but that’s Cantonese to me. : )
Thank you, sir.
Lowell
Lifting The Sky is one of the most holistic of all Qigong exercises. The “Triple Burner”, or “San Jiao”, is a complex (and invisible) system in Chinese medical theory. The simple answer is that Lifting The Sky regulates the flow of Qi through the upper, middle, and lower body.
The purpose of Lifting The Sky is to get the energy flowing. Similarly, the benefits are derived from letting the energy flow. My students will know exactly what I’m talking about, but those who have not learned “Flowing Breeze Swaying Willow” from me or my teacher will be a bit confused. This is why it’s so important to learn from a living teacher.
After you finish practicing Lifting The Sky, what do you do, Lowell?
Hi Sifu,
I follow with “Draw The Bow and Release Arrow”, “Separating Heaven And Earth”, “Wise Owl Gazes Backward”, “Punch with Fiery Eyes”,”Big Bear Twists From Side to Side, then ” Hold Feet”, I finish with a few minutes of “holding the urn”, or embrace tree” then seal the dan tien for a minute or two.
Regards,
Lowell
HI Lowell,
That’s a fairly standard approach, but our approach is different. The various exercises, like Lifting The Sky or Separating Heaven and Earth (which we call Plucking Stars) get the energy flowing in different ways. But getting the energy flowing is only the first step. Once the energy is flowing, you have to let it flow!
This is the secret that most Qigong students miss. Because the secret was so well kept, your approach has actually become the norm, especially in China. Although the results can be good, your results would improve dramatically if you learned how to let the energy flow.
I teach the secret of energy flow, Flowing Breeze Swaying Willow, in my beginner classes. Unfortunately, the secret can only be learned face-to-face
Until then, I recommend that you take 1 or 2 minutes towards the end of your session (before you seal dantian) to enjoy the flowing stillness. That’s the best that you can do for now, and your results should still be good.
All the best,
Sifu Anthony
Sifu,
I appreciate your input…and will incorporate (my interpretation of) your suggestion into my 8 Pieces of Brocade practice. Perhaps one day our paths will cross in person. I look forward to it.
Thanks again,
Lowell Hein
Jensen Beach FL
Sifu Anthony,
My mom is in some physical pain from stress, and she has a hard time relaxing. Is it safe to teach her this without any energy flow?
Thanks.
Yep. Just show her this page, or teach it to her like this. You can also give her my free downloads.
I’ll be in NYC in December, and I’ve got a few slots open for private lessons if you want one for your mother.
Thank you.
Great page.
Thanks to these tips I now enjoy this exercise more than at any time in the years since I learnt it.
Thank you.
Thanks for the article, Sifu,
As someone who has recently received Reiki training, your articles are a great source of extra information and practice. Very happy that I have found my way here. As they say, some things were meant to be found!
Best wishes,
Jeremy
Dear Sifu,
I have two questions on this exercise:
– is there any special reason why the feet should be close together? I prefer doing it with feet quite apart (more than shoulder-width) as keeping them close together usually causes me lower-back pain/tension… Keeping them wider apart is more soothing for me and I tend to do most of my exercises that way (especially the ones where there is some kind of stretching of the back involved – e.g. “carrying the moon”)
– is it ok to do this exercise (or qigong in general) in the morning immediatelly after getting up? (once I read in an ayurvedic book that one shouldn’t do any ‘subtle’ practises, like pranayama or qigong, before emptying the bowels first as otherwise the flow of qi/prana can be blocked or obstructed in the abdominal region which can cause too much pressure of qi in the chest of head)
Thank you!
Hi Igor,
Yes, there is a good reason why the feet should be apart. When my book is finished, it will explain this. (It’s easier to teach you the reason than to explain it, which is what my book will do.)
Yes, it’s okay to do qigong immediately after getting up. Don’t worry about moving your bowels first. The qigong will help you to do that more easily!
Esteemed Sifu, I just found this Website yesterday (May 6, 2013) and started to do Lifting the Sky this morning. I have two questions:
1. Can this exercise be done various times during the day, or is it recommended that it be done only once? I ask cause I have a desk job where I typically sit 6 to 7 hours a day and this exercise seems like the perfect way to get up and stretch. I would try to do this 3 or 4 times while at work.
2. I noticed that some of the comments were written in 2011 and the publish date of this article is Sep 2012. Is there a time machine involved? 😉
Thank you. Kind regards, Salvador
Hi Salvador,
Some answers:
1. Yes, you can do Lifting The Sky several times during the day. The 2-Minute Drill is designed exactly for that.
2. The article was re-published and updated in 2012. That’s why some of the comments are older. But I also have a time machine. It’s called Qigong, and it makes me look 10 years younger than I am. 🙂
Esteemed Sifu, Thank you!
This is my favourite lohan yoga move ever. I do it every day
Sifu,
What do you mean when you say lift gently from your heels to your hands? Does that mean my toes or heels come off the ground, or neither? Please explain.
Thanks,
Tony
Esteemed Sifu:
Hello again. My last remark was on May 7th when I started doing Lifting the Sky. Now Sept 30th, I have done this exercise every day at least once. I tend to get lost doing it. I count 10 to 15 repetitions, but usually end up doing 25 to 30.
I was asked if I could share this exercise with a group of Spanish speaking people. I plan to translate the basic steps that you present in this article, but wanted to know if it is ok to include the images of the poses. This information will not be published anywhere and I will be sure to give you full credit, plus provide links to FlowingZen and to this page in particular. Thank You, Salvador
Hi Salvador,
I’m glad that you’re enjoying Lifting The Sky. Keep up the good work.
If you want to share the basics, that’s fine. But it would be better if they learn from my e-book, which I hope to release in January. Perhaps I will have my wife translate it into Spanish!
All the best,
Sifu Anthony
I have just come across your site today ands find it very inspiring. I am just starting to become interested in eastern thought. I’m going to start doing lifting the sky. I have two questions.
Any tips for complete beginners? I started practising breathing from my belly area a couple of weeks ago.
How should I feel after?
Thank you.
Keith
Hi Keith. Don’t worry about breathing from the belly. Just breathe naturally. You should feel good afterward — energized, more relaxed, invigorated, and mentally fresh. Hope that helps!
Thanks, I’ve opted in to your email list too, so I’ll take a look at your eBooks and audio.
Thanks,
Keith
Keith, keep an eye on my email list. I’ll be announcing some new online offerings for beginners in the very near future! 🙂
Me Lifting the Sky Winter style 🙂
http://youtu.be/d0TsNEzht-c
Salvador
Your tips are all very inspiring. Thank you so much.
I came across your website today and just couldn’t stop reading. Your tips are all very inspiring, thank you! I’m going to start lifting the sky. I have one issue on my mind. I live in an apartment on the 44th floor, can I still practice Qigong in my apartment? I’ve read that a grounded place is a better place to practice Qigong due to the Qi flow.
Thank you!
Hi Jean. Thanks for the kind words. Yes, it’s okay to do it on the 44th floor. In fact, the energy in the sky is quite good. If you want to ground yourself, then just make sure to walk daily on the street or better yet through a park.
Hi Sifu Anthony, once again, thank you! I’m still a beginner in Qigong and your articles have already change my life for the better.
Hi
I requested the Free e book (twice) but didnt get the e mail to confirm .
Hi Philomena. Did you check your spam folder? That’s usually the problem!
I noticed from the video that you breath out through the mouth. This is unusual compared with what I had seen from other teachers exposing the excercises.
Do you advise to do this kind of breathing with other baduanjin/yijinjing excercises also? What is the aim of this kind of breathing? Letting flow of stuck qi blockages?
Should not the tongue touch the palate also?
Thanks!!!!
Hi Max.
There are many different breathing methods in Qigong. Different styles use different methods. I’m lucky enough to have learned several different styles and breathing methods.
The basic method that we use — breathing in gently through the nose, and out gently through the mouth — is a powerful way to get the energy flowing, and cleanse the meridians.
The tongue need not be lifted to the roof of the mouth. That method is used when we practice the Small Universe: http://flowingzen.com/1461/the-small-universe/
Anthony,
Thank You for your wonderful website.
I have Graves Disease, which is autoimmune hyperthyroidism, and Qigong has given me hope that I can make a full recovery. I am reading Wong Kiew Kits book “Chi Gung for health and vitality” and am enjoying “lifting the stars”, I also practise “pushing the mountains” ( I have severe odema in my face so I’m trying to work with my kidneys!) but im really only guessing as to which exercises might benefit me best.
Your advice would be much appreciated!
Thanks again.
I’m glad that my website is helpful!
Regarding your question — I can’t simply give you advice on which exercise is better for Graves Disease. The real deciding factor is not the exercise, but the skill with which you practice it. To raise your skill level, it’s necessary to learn from a teacher face-to-face.
So my advice is to find a good teacher. If you want to learn from me, then I recommend that you come to the Costa Rica Retreat this summer! Here’s the link: http://flowingzen.com/special-qigong-retreat-in-costa-rica/
Sifu,
Thank you for the detail in which you bestow our Wahnam art for all Wahnam students. Your words have the same grace and elegance as Sigung.
I have learned Wahnam (lifting the sky) for medical and health purposes from one of your qigong brothers. I recently viewed the Lifting the Sky video for your academy, and I actually learned a different breathing pattern and am inquiring for clarification.
I learned to be silent on the exhale as well. That is the only difference. Your video makes it obvious to exhale Ahhh with sound. May you please clarify? Thanks Sifu.
Hi Michael,
You probably just misunderstood your Sifu. In any case, the exhalation is not silent. It can’t possibly be silent. Here’s why.
In a quiet room, try to exhale gently through the mouth, but silently. In order to make it silent, you would have to exhale extremely slowly — much slower than we do in Lifting The Sky. Even then, it’s still not really silent. You can still hear a “haaa” sound.
Typically, the exhalation in Lifting The Sky is anywhere from 2-5 seconds long. At that speed, you’re always going to hear the “haa” sound on the exhalation. And you should hear it. In fact, people across the room should hear it. But be sure to keep the breath gentle, even though there is a sound.
All the best,
Sifu Anthony
Sifu Anthony,
My interest in qigong at the moment is ONLY for mental, emotional and physical health. I am not interested in learning many qigong sets or patterns, just one that will serve the outcome I am gradually working towards- increased health and vitality in all of the fore mentioned areas. I learned Lifting the Sky from a Wahnam certified teacher after reading Sigung’s book about qigong and reading that kings of old used to practice only this exercise and had great health and vitality. I trust your opinion as a westerner and someone who is straight within all of their articles. My question is if I am only interested in the outcome I am seeking I mentioned above, if I practice ONLY lifting the sky twice a day for the rest of my life, is this all that I truly need to learn and practice? Thanks!
My honest answer is no, Lifting The Sky is not enough for a lifetime.
I’ve never seen, nor heard of anyone do what you’re talking about, i.e. learn ONLY Lifting The Sky, and nothing else, and still get the results you want. I’ve seen people get good results with just LTS, especially in the first few years. But sooner or later they’ll plateau with just the one exercise.
There are a lot of other factors as well, like your age, your lifestyle habits, your overall health, and your environment.
In the end, just learn a bunch of techniques. It’s not that hard to pick up new ones, once you’ve got the essence. If you’ve got the discipline to practice Lifting The Sky for the rest of your life, twice a day, then why not spend the time learning a few more exercises as well?
Sifu,
Thanks for the response. I actually learned LTS, Pushing Mountains, Carrying The Moon and Self Manifested Chi Flow (each of them 30 times each very fast). I learned the skill of relaxing and smiling from the heart, as well as chi flow.
Personally, my outcome is to live a heathy life full of emotional, mental and physical vitality. If I switch these 4 patterns up daily and practice twice a day for the rest of my life, is this enough in your opinion to achieve my intended outcome?
Thanks Sifu.
You’ve got a lot of core skills there. So you should be in better shape than most people.
There’s no question that you’ll get good results from those techniques, but like I said, there are a lot of factors. So will you get the results that you want? Maybe. But maybe not.
This article may help: http://flowingzen.com/9559/12-things-blocking-you-from-healing/
Sifu, Anthony – may this find you well and prosperous.
Thank you so much for your e-mail newsletter(s) – especially the one this week with the LTS bullet points – which linked back to this article – which I originally read about a month ago … I find this two-minute routine to be a good starting point for my learning and an important daily centering/calming time for me.
After one of my clients from mainland China suggested that I ought to look into T’ai Chi, I first found you with a browser search looking to compare Qigong and T’ai Chi Chuan … and you added Chai Tea! The rest is history.
Thanks a thousand times!
Ray
Hi esteemed seafood,
Just wanted to say what a great article this is. Very enlightening !
Thanks, Johnny!
Hi sifu
I want to know what should i fell when i do this exercise
And why should i do it for 30 days??
Hi Hazem. You should feel better if you do it for 30 days! You may feel that you have more energy, less stress, less pain, better digestion, or that your mood is improved.
If you want even better results, then consider taking my online workshop: http://flowingzen.com/onlineworkshop
thanks for your response but is there is a certain time in the day that i should do this exercise at and how many times in a day should i be doing it
Hi Hazem. I explain some of those issues in this article here: http://flowingzen.com/16409/5-crazy-qigong-rules-and-21-good-ones/
But I think you would save time and energy by taking my online workshop. I will teach you exactly what matters for getting results with qigong.
okay thank you
Thank you Sifu Anthony Korahais!
I’ve been practicing this technique now for 6 days and I’ve never felt so amazing! The first day I found this I practiced for 4 hours straight I just couldn’t get enough. It really opened up my chest and back and dissolved the pain I had there, though there’s still much work to do, my shoulders are broader, hair looks and feels healthier, and my muscles feel and look stronger in my arms! I love you man! I think you’ve helped me change my life!
I’m so glad it helped you, Tyler!
What about Embracing the tree standing posture? And there is some talk about using Chi kung exercises/standing postures to open up and freeing one’s blocked chakras. What do you think about that?
Hello from Costa Ria, Yatin. Yes, I also teach “Embracing the Tree”. It’s a wonderful exercise. For beginners, and those interested in health, Lifting the Sky is better.
I’ve been learning a lot from this site. Thank you. I’m a longtime student of yoga and a beginning student of qigong. I’ve found that numerous qigong exercises, including this one, bring on what I can only describe as an extremely intense emotional detox reaction. For instance, I tried doing this exercise a few times in the morning for the past few days. After the first time, I felt good, but then I felt extremely anxious for the rest of the day and when I did it again, it seemed to make things worse. I’m very curious about why this would happen and what I can do. This exercise is far too intense. Is there anything you can recommend in this situation? Thank you!
Hi Mike. This kind of thing is rare, but it sometimes happens with people who have been practicing yoga for a long time.
Detox is a good word. Another way to look at it is that qigong is releasing qi blockages that weren’t cleared from your yoga practice. And yet, because of your yoga practice, you actually have MORE energy than the average person. That’s why the detox might be more intense.
Try the exercise in the free “Beating Fatigue with Qigong” course instead. It’s gentler, and will probably work better for you.
Also, try it in small doses, the way I suggest in the course.
Here’s the free mini-course: https://flowingzen.mykajabi.com/products/beating-fatigue-with-qigong-tai-chi
Let me know how it goes!
Thank you! I’ll give it a try.
Well, I gave it a try, and actually this brings on the same overwhelming response. Basically it almost instantly makes me anxious and depressed. Weird. Although somehow I’m not surprised – I have some major things to work through, and I’m well aware of that, although nothing I’ve ever done has touched these issues like qigong, including yoga and numerous other types of meditation and movement practice. Let me know if you have any other tips for me. Thanks!
Hi Mike. Good for you for giving it a try. I’m sorry that you’re still having problems. This sounds like one of those rare cases that would be better handled in person.
For example, if this happened in my studio, I could probably help you work through the issues. If that didn’t work, I would send you to my wife, who would help us get to the bottom of it.
I recommend that you find a good acupuncturist, go through a 6-12 week course of treatment, and then try qigong again. Let me know how you get along!
I think some people store up loads of repressed feelings in their cellular memory, the qui gong movements maybe release these emotions that are stuck in the cells and organs?
I just went to the bathroom at work and try this exercise (I might already have done it in the past) and I just couldn’t stop doing it because it felt so good lol
I have tried QiGong in the past from videos only. Even if the routines are short, I still tend to do them for a while and then forget about them. I thought I would try to incorporate yoga (have read your article on how Qigong will be more popular than yoga) and I find that it’s not easy for me to find the right time to do it… especially with digestive issues. I have a bad digestion, and I tried some yoga poses that are suppose to help with these but they actually got worst right after! And I always struggle to find the right time to do exercise because of bad digestion.
But I think Qigong would be perfect as I don’t feel there is “wrong” times to do it, even with a bad digestion I think it would be quite comfortable to do and help more than yoga.
I registered to your webinar and can’t wait to attend! I definitely can incorporate 15 mins of QiGong per day in my routine!
Hey and I just noticed that my shoulder are much more relaxed! They have been reaaaally tensed for a couple of days now, and are tensed in general anyway. I will definitely do this exercise again!
Terrific! In the webinar, I’ll explain a little about why your shoulders are so tense. (Hint: it has to do with your nervous system!)
Hi AnMa. I’m glad you enjoyed it! I look forward to connecting with you in my webinar. And yes, I suspect that you’re going to really love qigong.
I have practiced lifting the sky for about 2 years a couple of times a day and have had greatly improved mobility (i shattered my pelvis and femoral neck in a car crash in 01 at at 19). It is an excellent exercise!
I know carry the moon also and practiced it a small amount…but i recently began focusing on carry the moon, doing it several times a day. I am very sore now by this simple change up, like it straightened my spine, i had plateaued with LTS i think!
I was weedeating my yard yesterday and felt like air, and feel like when i walk i have a more even gait by practicing carry the moon more often, it seems to target the small points on the sides of the tail bone very well (they got very weak from the fractures, surgeries, and trauma).
I love lifting the sky, and also carry the moon! Lift the sky is my go to correcting exercise, it can bring the qi back to normal again.
Sorry to post again…
For lifting the sky, is it more important to have straighter arms or palms that are straight?
I had been bending at the elbow to ensure i could keep my palms straight with the ground and sky.
I have never received face to face instruction for this exercise (or any qigong really) but always recheck to refresh the pointers. I see that you say to not force pointing the fingers towards each other also.
If my arms are comfortably straight, i do not have the flexibility to have my palms straight with the ground or the sky like in the pictures or even when i see you tube videos of this exercise. These people look so flexible! But i can feel the energy flow from the heel to the hands at the top esp. when my arms are comfortably straight.
I love lifting the sky and get much more benefits and flexibility that carry the moon, so i have stopped doing carry the moon for now. It was making me stiffer in neck and shoulder area. I really don’t know that much!:)
Thanks,
Erik
hi sifu,could you give me some extra help with lifting the sky as i have really bad restrictions in both shoulders that stops me from raising my arms above my head.i have tried to do it but too much discomfort.look foreward to your reply,regards val.
Hi Val. The secret is to NOT force it. If it hurts to raise your hands above your head, then don’t do that! Adjust it so that it’s more comfortable.
You may also need to learn some other exercises, or to learn how to do them sitting.
Incidentally, I’m running a sale on Facebook for 60% a course that would be perfect for you. The sale is supposed to be for Facebook fans only, but I think this course is perfect for you.
Here’s the link: https://www.facebook.com/FlowingZen/photos/a.10150518191162654.370681.59481567653/10155002855192654/?type=3&sales_promo_bypass_snowlift=1&sales_promo_id=10155643586814178&sales_promo_referrer
HEY
How do you use these postures in fighting ? Can you educate us please and if possible show us through pictures or a video ?
regards
Hi Keerthi. I think this article will help you: http://flowingzen.com/9277/how-tai-chi-lost-its-mojo/
Thank you for the article! I’m a beginner who has done this exercise every day for about a week, and just have a couple quick questions. When doing Lifting The Sky, I feel heat coming from my palms and fingertips (kind of like if I had rubbed my hands together vigorously, but more intense). Is this normal/good/bad and should I be doing anything with/about it? My other question is if there’s anything I should be thinking about as I do the exercise. Thank you so much!
Hi sifu I’ve been doing lifting the sky 10-15 mins 3-4x a day(just started 5 days ago) and would like some insight if possible please.
1.what is your opinion on using the skill to breathe threw you palms and soles(I know you can get up to whole body breathing but I just focus on these 2 for now) while doing lifting the sky to draw in more qi(if you have the capacity to do it)?
2. I have an idea of what I think it is do to Tom training and an old teacher who showed me the power he Gathers between gis shoulders/upper back by circle walking(and other things) but my question is. What is the feeling i get between my shoulder blades(esp my left side that’s partially disabled) when i sometimes do lifting the sky(especially when i really get into bringing in qi threw my palms)? I know it can potentially be stagnation obviously but it doesnt feel like other stagnate places it feels strong and profound if I focus more and more on it. Is it connected to Ming men since when it happens I’m usually focused on bringing in a large amount of qi(of course I’m careful not to exceed my current capacity limit so I don’t hurt myself)?
Thank you for the help
Hi Austin.
So I addressed this in yesterday’s webinar, but here are my thoughts.
1) Different masters have different methods. That’s not a method that I practice. I don’t teach what I don’t practice, so I don’t teach that method. I have other visualization techniques that I use, but I don’t teach them to beginners, not because I’m keeping secrets, but simply because you need to walk before you can run.
2) It sounds like stagnation. Don’t worry. We all have it on many levels. If I do too many chin ups, I’ll feel the stagnation the next day. Qigong helps to smooth this out, especially the 4 Pillars that you’ll be learning in the 101.
Hi sifu i have just recently been told i have lumbar scoliosis,which curves slightly to the left.
Would lifting the sky exercise be the only one i need to do or is carrying the moon a better alternative..
I would value and follow your advice..
Kind regards
Hi Milenko. This article will answer your question in depth: https://flowingzen.com/19278/which-qigong-exercise-should-you-practice-for-insert-problem/
Pretty! This was an extremely wonderful article.
Many thanks for providing these details.
Thank you!
Long before I heard about qi, I used to have dreams that if I did a movement identical to this but really contracted all the chest and arm muscles hard on the downwards movement, I would gain power. Have you ever tried with such a contraction? Intuitively I feel it’s important.
Hi there. In this case, your intuition is wrong. I strongly suggest that you don’t practice like that. Contracting the muscles like that will not give you internal power, and you will miss all of the benefits of this exercise.
Hello Sifu Anthony – Which should I do first, Lifting the Sky or Gathering Chi from the Universe? I like the idea of doing them one after the other to gradually build my strength but am not sure on the best order to do them. Also, after I’ve done those two, is it a good idea to do a standing a meditation (like holding a ball) or should I do that at a completely separate time. I have learned Swaying Willow on line with you and love it but I am currently recovering from a period of chronic and intense anxiety which has caused massive ‘butterflies’ and other fairly constant flight-or-fight symptoms in my body and want to build my practice correctly and gradually and in the right sequence for the best relief. I am 67 years old. Thank you very much for any brief advice you can give! Valerie Knight in Cyprus
Hi Valerie. You can do them in any order you like. Which order feels better for you?
If you’ve got acute anxiety, then I would leave aside the Standing Mediation (zhan zhuang) exercises for the time being. Focus on high-quality sessions of the 5-Phase routine.
It FEELS VERY RELAXED But the thing is 8 hours i work in office with office by sitting with office suit.. so how can i do this hourly… dnt mistaken me..
Dear Anthony, can you clarify this more “Don’t lift the shoulders. Instead, stretch and decompress the spine”. There was always a clicking sound that happens on my left shoulder when I bring my arms down after the push up , probably because of this exact mistake. How do i push up without lifting the shoulders
Hi Srinivasan. Try butchering the form. What I mean is that you should try to make it comfortable first, even if it means changing the form significantly. Get rid of the clicking sound if you can and see how it feels, even if it means that you’re doing a very sloppy version of Lifting The Sky.
Hi Sifu Anthony, I have been using the Gathering Universal Chi exercise for my 2 minute drill which i learnt in your Beat Fatigue and Exhaustion Video, but after reading this article, i am now wondering if Lifting the Sky would be better or how it would compare? thank you.. Lisa
Both are good choices for the 2-Minute Drill. Choose the one that you enjoy most!
Hi Sifu, is it okay to have the feet wider than shoulder-width apart because my leg and feet, unfortunately, splays out due to compensations and feels more comfortable this way.
Thank you!
Jay
If it’s more comfortable, then yes!
Also Sifu I forgot to ask, can the knees be slightly bent throughout this exercise (lifting the sky)? Thank you 🙏
Jay
Unlocked, yes. But not bent very much.
So Many many years ago I had some healing work done on my physical body, I would say that it helped open up a concrete bunker of stuffed down emotions in my body. That is another story, but, it left me with body jerks a bit like Tourrettes I guess – I put this down to the actual trauma not being properly released.
So back to qui gong I am keen to learn your method and have started with LIFTING THE SKY as its free and easy enough to start to practice. I am gong through severe anxiety/depression/gut issues, fears insecurities, GRIEF and each day is to be honest a real nightmare of suffering. after doing about six of the movements – I noticed my body started up with some automatic movements like a fast jiggling either way of my spine, which Is fine, I thought this is releasing stress from my body, and of course I hope in turn releasing my mind struggle. I am in a very lonely situation where I lost my mum who I could say anything to, and now have no one, I am hoping qigong of flowing zen will help me cope and find a way forward – I do not want to fall over that cliff!! thank you Sifu Anthony.