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by Michael
In the gravitational harmony pattern there are no tight muscles and stuck joints to block energy; the more deeply you relax the more you increase energy and strength.
In the qigong that I study, Chi Lel qigong, the goal is to merge mental and physical activities, to perform every movement mindfully. Making peace with gravity requires mindfulness. Mindfulness opens the doors of perception. Belief can cloud perception; be careful about what you believe.
Practice, practice, practice. The more time you so spend experimenting with alignment and relaxation, the easier it is to switch patterns. Buoyancy, the stable but moveable state that occurs when the bones align and the muscles relax, is the acid test and the ongoing practice. The exercises will activate and counterbalance the various layers and groups of muscles in preparation for passive mode ‘sinking’ or grounding from the top down. Use the weight of the head to reflexively activate the deep muscles of the front of the neck and the back of the ribcage by drawing up to dive into gravity, away from the earth, and then letting go. This will lock a flexible structure that neutralizes or even harnesses gravity.
So watch the Sitting piece again and then practice the movements. Draw up, rock, sink, move your pelvis in a circle to feel buoyancy. Try drawing up and tip your head back, sink, and then move your pelvis in a circle. The waves from moving your pelvis should gently go through your whole spine and ribcage. If you collapse your spine into a slouch, no waves will make it through. Little chi or energy will flow and the muscles lose their mechanical advantage to protect the joints. Practice up down ups in circles and figure eights at the computer, driving, watching, working, etc. Fall off of your pelvis onto your legs. Unitize and relax your torso. Consciously take control of your tension level.
Work on the standing stuff for a while; make sure you know how to ‘sit’ on your legs (lower back relaxed)with your knees over the second toe line. When you get the hang of using your abdominals to force the breath back and wide, your back muscles can relax. When you can readily draw up and then relax to sink the weight of your head all the way through to the ground, you are ready to walk in the diving pattern. Tip forward from the ankles by diving straight up and slightly forward. Keep your lower back and pelvis a few inches back and experiment with the head/pelvis angle till your heels stop thumping and you dive through space with no effort; it's just like playing airplane as a kid; the top of the head goes first; the spine and pelvis trail behind.
When you want to take a minute from sitting, standing and walking, watch the upright crunch some more. Upright crunch is great in the shower and rejuvenates at the computer or in the sauna. Yes, it works sitting too. You miss out on foonking the legs but it feels great. Once you feel your legs foonk there is no going back; it can be addicting. I am amazed at the depth of strength that foonking facilitates.
Then, once you are feeling smooth foonking, moving your ribcage without effort, and rotating your spine comfortably, it’s time for Cross Step..
Watch the Cross Step piece again a couple times; practice the foot work till its easy; practice with no arms till its easy both ways; then slowly add your arms. Cross step simultaneously erases the old pattern while helping to establish the new one. Cross step reworks the whole web of muscles to coordinate and free all of the muscles and joints. Be really careful to establish safe knee alignment habits. Twisting the knee is the most dangerous mistake whereas making the knee and foot land straight strengthens and reinforces healthy habits.
Pause often, and realign and let go again. We always start again. Everything happens in the present and we have to be present to become conscious. Always dive straight into gravity; breathe back and wide; press heels down and knees forward; bounce a little and relax- sink or ground from the top down.
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