Sunday, March 15, 2015

Giant Strides: A Seated Walking Practice

photo by Catharine Hannay/please don't reproduce without permission


“Giant Strides” is a sample activity from The Qigong Workbook for Anxiety and is reprinted here with permission from New Harbinger Publications, Inc. 

This seated exercise will rouse your energy, calm your mind, and improve your well-being.
Some seats make us slump so our back is curled and our chest compressed. Try to sit up as best you can, but don’t strain yourself too much.
Slowly lift one foot off the ground. As you raise your foot, stretch your toes up toward you as fully as possible. Breathe in as you raise your foot. Then slowly lower your foot as you breathe out.
Breathe in as you raise the other foot, again raising your toes up toward you as fully as possible.

Lift your feet eight times. Wait ten seconds. Then repeat the sequence two more times.
Imagine you’re taking huge strides over hills and mountains, like a giant. The movement is slow and powerful, your immense body covering miles with every step.
 ...Remain sitting comfortably in your seat, with your back as upright as possible.
Raise the heel of one of your feet, keeping the ball of your foot firmly on the floor. Then press the ball of your foot down into the floor.

Breathe out as you press the ball of your foot down for a couple of seconds. Then relax, release the pressure on the ball of your foot, and breathe in. Lower your heel.
 Then repeat with your other foot. Press and relax eight times, first one foot, then the other. Wait ten seconds. Then repeat the sequence two more times.

Adapted from The Qigong Workbook for Anxiety by Master Kam Chuen Lam. © New Harbinger Publications, 2014. Reprinted with permission. www.newharbinger.com 
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related posts:

The Qigong Workbook for Anxiety (recommended book)

Relaxed Abdominal Breath: Stress Reduction Through Mindful Breathing

And more Free Mindfulness Activities for personal or classroom use.


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