[PDF]Routine 8
Raising and Lowering the Heels to Cure Diseases
1. (Continue from the previous routine) Raise the heels, at the same time craning the neck. Pause, and look straight ahead [Fig. 61] .
2. Lower the heels to tap them lightly on the floor. Look straight ahead [Fig. 62] .
The movements should be done seven times
[ Key points]
[] When raising the heels, try to grasp the floor with the toes, and apply maximum strength to the raising. Keep the thighs together. Keep the neck craned to push up with the head. When pausing be careful to maintain the balance.
Clench the teeth when tapping the heels on the floor, which should be done at a measured pace.
Keep the shoulders and arms down and the whole body relaxed.
[ Common mistakes]
Raising the shoulders and failing to maintain the balance when raising the heels.
[Corrections]
Try to grasp the floor with the toes, keeping the thighs together. Pull in the buttocks and contract the abdomen, with the shoulders down and the head erect.
[ Functions and effects ]
This routine can stimulate the channels and collaterals of the feet, and regulate the functions of the related organs. Tapping the heels on the floor can stimulate the spine and channels and collaterals along the spine, and improve blood and inner energy circulation, to achieve an internal balance.
It also helps to develop the calf muscle groups and exercises the muscles and ligaments of the feet, thus enhancing one's balance capability.
Tapping the heels on the floor can stimulate the joints in the lower limbs, as well as the spine, and relax the muscles throughout the body.
Closing Form
(Continue from the previous routine) Turn the arms inward, and swing them to the sides until they are level with the hip bones, with
the palms facing backward. Look straight ahead [Fig. 63] .
Bend the elbows, and overlap the hands at the Dantian point (some two inches below the navel), with the left hand inside in the case of a male practitioner and the right hand inside for a female one. Look straight ahead [Fig. 64] .
Let the arms hang loosely, with the hands lightly touching the outside of the thighs. Look straight ahead [Fig. 65] .
[ Key points ]
Adopt a calm approach, with the whole body relaxed and the breathing natural. Air and energy should be dispatched to the Dantian point.
[ Common mistakes]
Closing the routine in a rush or take a walk right after completion. Not spending enough time regulating the mind and thoughts.
[ Corrections]
Keep body in a calm and composed state. Before starting the routine, it is useful to do such cooling-down exercises as rubbing the palms and backs of the hands, massaging the face and relaxing the limbs.
[ Functions and effects]
This routine resettles the inner energy circulation, tunes the body, relaxes the muscles, refreshes the mind, and consolidates the effects of the exercises, helping one to regain the state of calmness experienced before the start of the exercises.
