Following is a series of (movements) exercises derived from a variety of martial arts disciplines.  Such exercises were an integral part of my Shiatsu training.  The exercises are intended to encourage the free flow of ki throughout the body--also the goal of Shiatsu.  A daily practice of these exercises can reduce your stress and increase your energy level.                                

I would like to acknowledge my Shotokan teachers, Larry Mulhall (GB), Tometo (Japan) and Elise Johnson (USA).

Lung Stretch : Link your index finger and thumb on both hands. Step forward with your left foot, making a concave semi circular shape with your big toe just touching the flour. As you reach up towards the ceiling with your arms, opening them out to the sides slightly. Looking up to the ceiling as you breathe in and feel the chest expanding as your lungs fill with air. Step back with your foot and relax your arms by your sides as you breathe out. Step forward again, this time with your right foot, Repeat the same movement another two times [complete both sides 3 times]

Straight Knees, arms move out from sides to shoulder height; palms down (Sought) Yang. Sinking into knees Turn palms up with a ripple movement (North) Yin., arms from centre outstretched to left side, encompass the whole universe. Circular from left side to right, open arms to shoulder height. Straight Knees Sinking into knees Turn palms up with a ripple movement (North) Yin., arms from centre outstretched to right side, encompass the whole universe. Circular from right side to left, open arms to shoulder height.

Repeat the same movement another two times [complete both sides 3 times]

From the Wu Chi poster draw the hands up and pull as if drawing a bow to the left. On the full draw, extend the hand and arm, index finger pointing to the sky. Focus the eyes over the raised finger at the end of the bow. Returning to the center of the body, from the Wu Chi posture draw the left hand up to the sky with the palm facing upward, and the right hand downward with the palm face the earth. On the extension, straighten the legs. From the Wu Chi poster draw the hands up and pull as if drawing a bow to the right. On the full draw, extend the hand and arm, index finger pointing to the sky. Focus the eyes over the raised finger at the end of the bow. Returning to the center of the body, from the Wu Chi posture draw the right hand up to the sky with the palm facing upward, and the left hand downward with the palm face the earth.

Repeat the same movement another two times [complete both sides 3 times]

Draw a Bow benefits the Lungs

Press to Sky and Earth benefits Stomach and Spleen

Repeat on Right side and repeat both sides 3 times

Form 5                         Regulation of 3 Yin/Yang Foot Channels.

                                Using Taogong to regulate stomach/spleen channels. 

1^st Movement   reinforcing [tonifying] Ying

                         reducing [sedating] Yang 

Includes extra foot channels. 

2^nd Movement   tonifying Yang channels

                          tonifying Yin Channels

1^ST

Breathing in :  Swivel whole body to Left; weight on Right leg; point toes of Left leg; outstretch arms, palms down. 

Breathing out :  Bend arms in at elbows, right palm over left palm down; touching. 

Breathing in :  Push hands down front Left side of body; concentration on Taogong; sinking weight further onto Right leg, Left leg straight; on reaching knee level, rock weight forward onto Left leg; following down Yang channel. 

Breathing out:  Separate hands to circle around toes and move up outside of Yin channels; moving weight back to Right leg. Turn Left foot to centre; Right palm on dandien and Left palm on mingmen. 

Breathing in:  Keep Right palm over dandien and circle Left arm forward  bringing Qi back to dandien, Left palm over Right- breathe out  

Breathing in:  Repeat to Right side. 

2^nd  

Breathing in:  Turn to Left bringing Right palm over Left, breathe out. 

Breathing out:  Tip upper body sideways over Left hip; arms joined at fingertips and elbows pointing Left to earth Right to sky. 

Breathing in:  Follow down outside of leg Yang channel shifting weight over to Left Leg.  

Breathing out:  Circle palms around toes turning Left foot forward and shift weight to centre, following laogong up foot Yin channel; returning palms to dandien. 

Repeat on Right side and repeat both sides 3 times 

Indications

[a] Benefits the Liver – chronic Hepatitis.

[b] Benefits Spleen.

[c] Strengthens Femur, knee, ankle joints

Form 7               All Channels Moving to Activate “big cycle”             

                                                13 Body joints Benefit 

Lift Left leg then Right leg up and out to take a wide horse stance. 

Breathing in :  With palm over LO sinking into knees scoop LO palm down, out and circle back to rest on right palm. 

Breathing out :  Separate Left hand and draw across Dai channel to rest L.I. 4 against Shenshu [bl 23] Waist turned to LO. 

Breathing in :  Bend forward from the hips, extending Left arm out straight behind, while shifting weight onto Left leg and sinking the knee forward and over the toes. Circle upper body around waist and hips; keeping Left arm extended and palm up as if holding an object; shifting weight to centre, to Right. 

Breathing out :  to centre, to Left and through centre again to Right; scooping Left arm forward to rest on Jiany [LI 15] [Deltoid muscle]; turning waist to Right. 

Breathing in :  Shift weight to LO while opening Left arm, circling across the body and extend from shoulder. 

Breathing out :  Keeping Left arm extended, shift weight to Right; bending Left arm at elbow, withdraw to place palm up beside ear level and extend arm straight over head to right and pivoting at waist, circle anti-clockwise. Scoop Left arm around body. 

Breathing in :  Returning L.I. 4 to shenshu point, while still having hips facing Left; raise body to upright position. 

Breathing out :  Turn the waist back to centre; closing Left hand back around dai channel to rest on upward Right palm. 

Repeat on Right side and repeat both sides 3 times 

Form 8                        Return 5 Organs Qi Back to Tantien  

                                               To Accumulate & Develop

                                                          “Golden Qi”

5 Directions of Qi move to tantian – North / South / Centre / East? West

 –  Actuation of large cycle.                 

5 Organs qi move to tantian

 –  Actuation of small cycle. 

Breathing in :  Straighten  Knees as arms move out from sides to shoulder height; palms down (Sought) Yang. 

Breathing out :  Turn palms up with a ripple movement (North) Yin. 

Breathing in :  Bring arms to centre outstretched from Tanzhong, palms up.          

Breathing out :  Turn palms down. 

Breathing in :  Draw in arms, bending the elbows, index and middle fingers touching,  to 3^rd eye. (Centre) 

Breathing out :  Push palms down centre of body; bending at knees; body bends forward. 

Breathing in :  Scooping up ball of Qi with hands; straighten knees and body, returning to centre.  

Repeat 3x 

Indications 

Useful for BP due to liver Yang ( Lowers BP ) but don’t drop the head during the exercise. 

Regulation of 5 orgin qi

 Kata [formal exercises] taken from Japanese and Chinese martial arts disciplines

Knowledge is not something to be owned but to be passed on.  I hope my words are of some help to you.  If you reproduce any of this material all I ask is that you simply mention my name.