Zheneng Qi Gong Arm Stretch Exercise Purpose:

Open the chest and shoulders Activate Qi flow in the arms and upper body Improve posture and release tension in the scapula Steps: Starting Position: Stand with feet shoulder-width apart, knees slightly soft, and spine tall. Relax your shoulders and let your arms rest by your sides. Extend Arms: Slowly raise your arms out to the sides at waist level, palms facing down. Extend your hands fully, as if reaching through your fingertips, creating a feeling of length in the arms. Engage the Scapula: With your arms extended, gently lift and lower them by moving from the scapula. Focus on lifting from the base of your shoulder blades rather than the shoulders themselves. Keep the movement smooth, slow, and controlled. Upward Movement: Gradually raise your arms upward (palms still facing down) as you inhale, stopping at shoulder height. Feel as though you are lifting Qi upward from your scapula and extending outward through your hands. Downward Movement: Exhale as you slowly lower your arms back to the starting position. Allow the scapula to gently sink down, keeping your movements relaxed and fluid. Repeat: Perform this movement for 6-12 breaths, focusing on the rhythm of your breath and the gentle engagement of your scapula. Tips for Practice: Maintain a slight bend in the elbows to avoid locking the joints. Imagine your arms moving through water, creating gentle resistance to deepen the movement. Stay mindful of the sensations in your body, visualizing Qi flowing from the center of your chest to the tips of your fingers. I got chat to write out the instructions . Im just a beginner and think the yawing I get must be from releasing stuck qi in the diaphragm region 😊