Qian Kun Zhou Tian : Rotating Microcosmic Orbit
Physical: Stand in the bow stance with the left foot forward. Place most of the weight on the right foot and hold the ball in front of the lower Dan Tian, waist slightly turned to the right. Push into the right foot lifting the body up and moving the weight forward, at the same time the hands lift the ball to head height. When the weight is 50/50 the hands reach the head. Now using the waist to turn slightly left drop the weight into the left foot and allow the hands to drop down. When the hands almost reach the bottom position begin to shift the weight back to the right foot and assume the beginning position.
Repeat the movement with the right foot forward.
Energetic: This movement works on what is commonly called the microcosmic orbit. This consists of a channel that runs up the spine (Du Channel) and a corresponding channel that runs down the front of the body (Ren Channel). As the hands raise up have the intention of moving Qi up the spine and as we lower the hands think of the Qi flowing down the Ren channel. In this way the channels unite and become one circle or orbit that we circulate Qi around. To ensure the Qi can move smoothly don’t forget to place the tongue on the roof of the mouth, this can easily be done by saying the letter N.
Breathing: As we raise the hands breath in, as we lower the hands breath out.