The wake up workout

Natural Health, March-April, 1998 by Molly Glentzer

This 15-minute exercise plan combines the best of three classic disciplines to loosen stiff morning muscles and focus your foggy mind.

In years of teaching exercise classes, I've adapted three disciplines that create a perfectly balanced workout for my students and me. Each of the three practices--qigong (chee KUNG), yoga, and the Pilates (pee LAH tees) method--benefit me in different ways. The deliberate, slow movements of qigong build my body's qi (or vital energy), the standing-still poses of yoga improve my circulation and gently stretch my muscles, and the Pilates method increases my abdominal strength, and balance. They work so well together, that even on days when I'm not teaching, I incorporate these three disciplines into a simple routine at home. The whole thing takes about fifteen minutes; I usually do it right after getting out of bed in the morning and find it the perfect way to start the day The routine not only strengthens and loosens my joints and muscles, but it also helps me become focused and calm for the day.

FOCUS YOUR FORCE

THESE TIPS WILL HELP AS YOU LEARN TO MASTER THE MOVEMENTS:

As you move your body through the resistance, focus your mind not just on one muscle group, but on your whole body.

Feel your lengthening between your ribcage and hips. Avoid lifting and tensing your shoulders.

When extending your arms and imagine that you are trying to reach something just an inch beyond limit. Do this slowly not abruptly.

Notice your neck and lower back, where energy can be trapped Imagine a string attached to the top of your head, lifting you up toward the sky.

Imagine resistance. Picture the air as warm water to be parted, and push your arms and legs against it.

Breathe steadily and deeply, but don't force the breath, either on inhalation or exhalation. As you move through the routine, picture your breath stiffing the energy in your body

PART 1 AWAKEN YOUR QI

This series, taken from the "18 figures" routine of qigong, stimulates blood circulation and qi, which moves throughout the body along channels called meridians.

A | With your knees slightly bent and your feet shoulder width apart, exhale and bend your upper body forward. Let your back round, and let your arms drop.

B | Inhale for a count of two, swinging your arms--both in the same direction--first to one side.

C | Take another two counts and continue the motion around and above head. You're revolving like a windmill.

D | Follow the swinging motion to the other side for two counts, and then return to the starting position. Make four complete circles; then reverse directions and repeat for a total of eight repetitions.

PART 2 BUILD INNER STRENGTH

These yoga poses strengthen arms and legs, and build flexibility. As you do this series: Breathe through your nostrils, tense the back of your throat slightly and make a humming sound.

A Inhale and lunge forward onto your right leg (ideally, your right thigh will be parallel to the floor). Turning your left foot to the side, stretch through the heel of that foot. Bring your palms over your head and stretch as high as you can. Exhale as you stretch. Hold for 30 seconds.

B Maintaining the first position, turn your head to the side, inhale, and stretch your torso. Exhale as you lower your arms to shoulder level, keeping them straight, with palms down. Try to "lift" your torso out of your hips. Hold for 30 seconds.

C Now, still in the lunge position, inhale and bend at the waist over your right leg--rest your right elbow on your knee or reach that hand toward the floor, depending on your flexibility. Exhale, and extend your left arm, forming a straight line with your left leg. Concentrate on stretching up, from your shoulder, and down, from your hip and leg. Hold for 30 seconds.

D Now, inhale and straighten your right leg. Then exhale and reach your left arm straight up. Try to lengthen your spine from your hips and open your chest. Hold for 30 seconds. Repeat the series on other side.

PART 3 CONNECT WITH YOUR CENTER

This Pilates series builds abdominal and lower back strength and helps you free up the energy in the center of your body. Lie on your back on a mat. With each exercise, hold your head and shoulders off the mat, with your chin tilted slightly forward; press your navel toward your spine, and keep your lower back flat against the mat.

A Raise both legs off the floor until it's a challenge to keep your back flat, keeping your legs stretched out straight and your toes pointed. (If your back arches, you can bend your knees.) Reach your arms straight along your sides with your palms down, slightly off the floor, and pump them up and down as you breathe in deeply for four counts then out for four counts. Keep your breathing steady and controlled. Repeat these sets of four twenty-five times.

B Inhale as you bring your right knee to your chest, touching the ankle with your right hand and the knee with your left hand, lifting your elbows away from your body. Extend your left leg above the floor, stretching from your hips out through the end of your foot. Change legs, then repeat both movements with an exhale. Continue alternating legs, breathing in for two stretches and out for two stretches, eight to ten times.