Qi gong for upper legs and feeling stuck or unsupported

1. Warm-Up

Purpose: To prepare your muscles and joints for the Qigong practice, reducing the risk of injury and enhancing flexibility.

How to Do It:

- Leg Swings: Stand on one leg and gently swing the other leg forward and backward. Keep the movement controlled and smooth. Do this for about 30 seconds on each leg.

- **Hip Circles**: Place your hands on your hips and make large circles with your hips, first in one direction and then the other. This helps to loosen the hip joints and muscles.

2. Grounding Stance

Purpose: To establish a stable and balanced foundation, connecting you to the earth and promoting a sense of security.

How to Do It:

- Stand with your feet shoulder-width apart.

- Slightly bend your knees, ensuring they are not locked.

- Distribute your weight evenly across both feet.

- Imagine roots growing from your feet into the ground, anchoring you firmly.

3. Breathing Exercises

Purpose: To calm the nervous system, increase oxygen flow, and promote relaxation.

How to Do It:

- Diaphragmatic Breathing: Place one hand on your abdomen and the other on your chest. Inhale deeply through your nose, allowing your abdomen to expand. Exhale slowly through your mouth, feeling your abdomen contract. Repeat for several minutes.

- Counting Breaths: Inhale for a count of four, hold for a count of four, exhale for a count of four, and hold the exhale for a count of four. This is known as box breathing and helps to regulate your breath.

4. Leg Circles

Purpose: To release tension in the hip and thigh muscles, improving circulation and flexibility.

How to Do It:

- Lift one leg slightly off the ground.

- Make small circles with your foot, gradually increasing the size of the circles.

- Perform the circles in both clockwise and counterclockwise directions.

- Repeat on the other leg.

5. Energy Flow Visualization

Purpose: To direct healing energy (Qi) to the areas of tension, promoting relaxation and release.

How to Do It:

- Close your eyes and take a few deep breaths.

- Visualize a warm, healing light at your hips.

- Imagine this light slowly moving down your legs, dissolving any blockages or tension.

- Feel the warmth and relaxation spreading through your thighs, knees, calves, and feet.

6. Shaking

Purpose: To physically release stored energy and tension from the muscles.

How to Do It:

- Stand with your feet shoulder-width apart.

- Begin with small shakes, starting from your hips and moving down to your legs.

- Gradually increase the intensity of the shakes, allowing your whole body to participate.

- Shake for about 1-2 minutes, then gradually slow down and come to a stop.

7. Closing

Purpose: To settle the energy in your body and conclude the practice with a sense of calm and balance.

How to Do It:

- Stand quietly with your feet shoulder-width apart.

- Place your hands on your lower abdomen, just below your navel.

- Focus on your breath, feeling the rise and fall of your abdomen.

- Imagine the energy settling in your lower abdomen, creating a sense of warmth and stability.

- Take a few deep breaths and slowly open your eyes.

Practicing these steps regularly can help release trauma stored in the upper legs and promote overall physical and emotional well-being. If you have any specific areas of tension or need further guidance, feel free to ask!