Falun Gong Exercise 1: Buddha Extending Numerous Arms

Buddha Extending Numerous Arms Buddha Extending Numerous Arms is Falun Gong’s first exercise. The core of this exercise is stretching, which opens up all of the body's energy channels. New learners will find that energy comes to them quickly by doing this exercise while those who are experienced will find that it enables them to rapidly make further progress. With this exercise one is practicing at quite an advanced level from the outset, with the body’s energy channels quickly being opened up. The movements of this exercise are quite simple as great practices should be simple and easy to learn. Simple as these exercises may be they dictate the overall development of what is to be generated by the practice as a whole. When doing this exercise one’s body will feel warm and will experience a unique sensation of there being a strong field of energy. This is caused by stretching and opening up all the energy channels throughout the body. The purpose is to break through areas where energy is blocked to enable energy to circulate freely and smoothly to mobilize the energy within the body and under the skin, circulating it vigorously and to absorb a great amount of energy from the universe. With this, the practitioner can quickly experience what is known in energy practice as “having an energy field. ” As the foundational exercise of Falun Gong, this is usually done first in exercise sessions. It is one of the methods for enhancing your spiritual practice and is preferably done three times in a row. Shen shen he yi Dong jing sui ji Ding tian du zun Qian shou fo li Now, Teacher Li will show us how to do: Buddha Extending Numerous Arms. To prepare: Stand in a natural way, with the feet shoulder-width apart. Relax the whole body, but don't slouch. Bend the knees slightly. Keep the knees and the hips relaxed. Tuck your chin in slightly. Touch the front of the hard palate with your tongue. Keep the teeth slightly apart. Close the lips and gently close the eyes. Maintain a peaceful expression on the face. The movement of the hands should follow the energy mechanisms. When moving during the exercise, the hands should maintain the lotus-palm position. This should be done with the other exercises as well. Lift both hands slightly, with the palms facing up. Have the thumb tips lightly touch. Let the other four fingers of each hand meet and overlap. For males, the left hand is on top for females, the right hand is on top. Have the hands form an oval shape and hold them at the lower abdomen. Hold the upper arms slightly forward with the elbows suspended so that the underarms are open. When moving during this exercise as a general principle, the hands should remain within 10 centimeters (or 4 inches) of the body. Slowly raise the hands from the Jieyin (or conjoined hands) position. While raising the hands, straighten both legs gradually. When the hands reach the front of the face, separate them and slowly turn both palms upward. Once the hands are above the top of the head have the palms face up and the fingers of both hands point toward each other. At this time push the head upward and press the feet downward, straightening the whole body. Press upward hard with the heels of both palms, and stretch for about 2 to 3 seconds. Then, relax the whole body. Rotate your hands outward. Bring them toward the front upper areas of the head. Straighten the wrists and move the hands downward. When the hands reach the front of the chest have the palms face the chest at a distance of about 10 centimeters (or 4 inches). Continue moving the hands down until they reach the lower abdomen. Then turn the backs of the hands to face each other and lift them up to the chest, forming the Heshi (or palms together) position. When doing Heshi press both the fingers and the heels of the palms against each other. Hold the elbows up, with the forearms forming a straight line. Separate the hands and, as if holding a ball, turn them in opposite directions. Males turn the left hand toward the chest while females turn the right hand toward the chest so that for males, the left hand is on top and for females, the right hand is on top. Then, extend the top hand and arm diagonally upward, with the palm facing down, until it reaches a height slightly higher than the head. For males, the right hand, and for females, the left hand, stays at the chest with the palm facing upward. After the arm has been extended, gradually stretch the whole body. Push the head upward, press the feet downward, and stretch hard for about 2 to 3 seconds. Then, relax the whole body. Move both hands to the Heshi position in front of the chest. Then, again turn the hands as if holding a ball with males having the right hand and, females, the left hand, ending on top. Repeat the previous stretch movement and then return both hands to the Heshi position. From Heshi, draw the arms outward to the sides, forming a straight line with the shoulders. Gradually stretch the entire body. Push the head upward, press the feet downward and stretch hard with the arms out to the sides for about 2 to 3 seconds. Relax the whole body. Move the hands to Heshi in front of the chest. Separate the hands and extend them downward toward the lower front of the body. When the arms are parallel and straight, they should form an angle of about 30 degrees with the body. Straighten the whole body. Push the head upward and press the feet downward. Stretch hard for about 2 to 3 seconds. Relax the whole body at once. Return the hands to Heshi in front of the chest. Separate the hands from Heshi and move them diagonally downward to the sides of the body. Extend the arms, forming an angle of about 30 degrees with the body. At the same time, push the head upward and press the feet downward. Stretch hard for about 2 to 3 seconds. Relax the entire body. Move both hands to Heshi in front of the chest. Separate the hands from Heshi and extend them behind the body, with both palms turning to face backward. When the hands have reached behind the body, stretch the whole body. Push the head upward and press the feet downward. Stretch hard for about 2 to 3 seconds. Relax the entire body. Move the hands to Heshi in front of the chest. Separate the hands from Heshi and push the palms forward with fingers pointing upward. Keep the arms at shoulder level. Once the arms are straight, push the head upward and press the feet downward. Stretch hard for about 2 to 3 seconds. Relax the entire body. Move the hands to Heshi in front of the chest. Slowly move the hands downward, turning the palms toward the abdomen. When the hands reach the lower abdomen, overlap them. For males, the left hand goes on the inside. For females, it’s the right hand. Have the palm of one hand face the back of the other. Keep a distance of about 3 centimeters (or 1 inch) between the hands and the same distance between the inner hand and the lower abdomen. Keep the hands like this for a while, and then conjoin them in Jieyin to end.