There are numerous systems, sets, and forms of practice that refer to “Opening the Energy Gates”. My emphasis with this phrase is on its generic ability to describe how stagnant energy in our bodies can be mobilized and released so that healthy levels of energy flow can be maintained throughout. In this way energy gates can refer to chakras, meridians, nerves, veins, organs, glands, or any stagnant spot (like a knot, injury or inflammation) that can be “opened” to release what is stuck.
I’d like to share a short sequence of moves that can help relax and reconnect with your body. It’s based on a sequence I learned at Shaolin-Do, where they start Tai Chi classes by opening the energy gates. In my own practice I’ve expanded their set to address areas where I have more tension, namely hips, low back, shoulders, wrists, and neck.
Take the sequence as slowly as you’d like, with more attention on tight & tender areas. Breath long and deep throughout, checking in with your body’s sensations and how they change during the practice. Explore your comfortable range of motion. Stay rooted and balanced in your feet. Expand your breath into areas of stagnation.
Please enjoy practicing this sequence as a daily refresher, or as a warm up for another exercise.
Bow to the Teachers: Acknowledge those who have taught before, those who instruct us today and in the future, and the teacher within.
Posture: Evenly weighted feet spaced about hips-width apart. Tailbone down/neutral. Chest lightly poised atop the spine. Shoulders & arms relaxed. Chin tucked lightly toward spine. Top of head lifts along energy column connecting your spine to Heaven & Earth.
Feet/Ankles: Rooted into one foot, lift other foot (leaving toe on floor if needed for balance) and rotate the foot in circles about the ankle. 2-3 breaths, then switch direction of rotation. Switch feet and repeat.
Knees: With hands on thighs or a chair/support, rotate both knees around in circles. Be careful with your range of motion, and keep your knees from going too far forward past your toes. 2-3 breaths, then repeat in opposite direction of rotation.
Hips/Low Back 1: With a hip- or shoulder-width stance, move your hips around in large circles. Try inhaling as hips move around front, exhaling around back. Keep your knees bouyant and adjust your stance if strained. 5-10 breaths each way.
You can do this move for ten minutes if you want to catch up with the sequence later. Switch directions as you like, spending equal amounts of time circling both ways.
Hips/Low Back 2: With feet close together in a narrow stance, rotate your hips in circles. Tucking your tailbone forward, then pointing it back as you move. The hips will naturally tip left/right as they circle in this stance.
Wrists: Holding hands out front w/ palms down, circle the wrists by first dropping the fingers down, then in towards you, circling up and front again. 2-3 breaths, then repeat in opposite direction.
Elbows: Make circles with the elbows, sending the palms up and out, then down & in. This can be practiced one elbow at a time or together. This can be combined with the wrist exercise above.
Shoulders 1: Inhale and squeeze the shoulders up, holding them briefly before exhaling shoulders down and back, making circles. Inhale forward and up, exhale back and down. 3-5 breaths, then repeat in opposite direction.
Shoulders 2: Continue rotating shoulders, but at opposite ends of the circle like a bicycle crank. Breath into the space between your shoulders, expanding and replenishing. 3-5 breaths, then repeat in opposite direction.
Neck 1: Rotate your head left/right in coordination with inhale/exhale. Slowly and steadily, glide along the vertical axis of your neck, exploring your body sensations. 5-10 breaths.
Neck 2: Nod head up/down in coordination with inhale/exhale. Breath into the muscles along the front and back of the neck. 5-10 breaths.
Neck 3: Draw circles with your nose. Chin drops toward chest, then nose points toward left shoulder on its way up, then pointing to right shoulder on its way back down. 5-10 breaths, inhaling up & exhaling down. Then repeat in opposite direction.
Neck 4: Stretch sides of neck by dropping right ear to right shoulder, rolling chin forward toward chest, then rolling left ear up to left shoulder. 5-10 breaths, inhaling up & exhaling down.
Closing: Spread arms out and up as you inhale, then bring hands together palms facing in. As you exhale, bring palms to rest over your naval center, just below your belly button. Repeat for 3-5 breaths. Visualize being rejuvenated by the Qi energy you’ve cultivated, and with each breath condense it in your belly.
I hope you enjoy practicing this simple full-body tune up!
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