Dao Yin shoulder sequence
- Get into horse stance. Bring your hands up in front of you. Turn to your left side, placing your left hand on the small of your back and taking your right hand across your body to the left, stretching the back of your right shoulder. Turn to the other side and stretch your left shoulder.
- Bend to the left and stretch your right arm above your head. Breathe in, come down and stretch the other side.
- Make circles with your shoulders. First like freestyle swimming, then backstroke, then butterfly with both arms going forward together, then both arms back together like a backwards butterfly – repeat three times each. Then start with your hands above your head. Turn to your left and take your left hand behind you in a circle, while your right hand makes a circle to the front. When they are parallel with the ground turn back to the centre so by the time you’re facing the front your hands are by your side. They don’t cross as you move to the right when the right hand comes up behind you and the left in front. When they're parallel turn back to the front, keep moving till you’re back where you started. Repeat in the opposite direction.
- Make circles with your shoulders so that you push them forward and raise them as you breathe in. Bring them to the back at the top of the circle and let them fall as you exhale. Bring them back to the front at the bottom of the circle and come up again as you breathe in. Do this a few times and then reverse the direction, still breathing in on the way up and out on the way down. Remember the sensation of letting go and falling with the out breath that we learnt with the qigong exercise.
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