to encourage your Qi to rise up your spine.

Your right hand is rising up from the top of your head (palm up) to encourage your Qi to go out the top of your head. Your right arm curves down to

FORCES QIGONG

by Mark Johnson

According to modern physics, in all the universe there are only 4 forces acting on matter: gravity, electro/magnetism, and the strong and weak nuclear forces. These forces are supposedly held together by a 5th force, the Unied Field Theory. Three thousand years ago, the Chinese said roughly the same thing... there are 5 forces: the tendency to expand out in all directions, (the Wood element phase) the tendency to rise, (the Fire element phase) the tendency to sink, (the Water element phase) and the tendency to contract. (the Metal element phase) These 4 energy phases are held together by the 5th Phase, (the Earth element phase) which contains all the others. From now on, I will not refer to those 5 Phases of Energy Transformation as "Elements" because they are not "things", they are forces that eventually transform into each other. The following is a detailed description of how to move so that you give expression to all 5 tendencies of your being. It is called 5 Forces Qigong and is considered by some to be the best thing you can do for yourself when you only have a 5 minute break. So now, stand up from that chair and give expression to your "Fire" phase. Stand in the beginning Qigong posture, feet shoulder width apart, tail bone lowered, head suspended, tongue touching the roof of your mouth, relax and breathe deep. Your left hand is in the "beak' position, (all 4 ngers converging on your thumb) put it at the base of your spine pointing up

become the "beak" in the back as your left hand rises up to the top of your head to repeat the move on the left. Repeat this on both sides 9 times. Inhale up your back, exhale out your head and down. Next, give expression to your "Wood" phase by spreading your feet wide and inging your arms up and out as wide as you can. Look up and inhale as you expand out, then exhale as you lower your arms. Repeat 9 times. Then give expression to your "Water" or sinking energy. Put your weight on your bent left leg and touch your right toe to the ground. Brush the back of your right hand across your right and left kidney then down the outside of your left hip and leg. Imagine your kidney energy going down and out your left leg. While that is happening, the back of your left hand is passing in front of your face from right to left heading for your left kidney. Exhale while brushing down your leg and inhale before brushing down your other leg. Repeat on both sides 9 times. Next, give expression to your "Metal" or contractive energy. This exercise is the exact

opposite of the Wood phase. Stand feet shoulder width apart, slightly slumped over, shoulders rounded, toes pointed in, palms facing each other in front of your lower abdomen. With the emphasis on the exhale, squeeze a small ball then inhale and make the ball larger. Repeat 9 times. The nal Phase is "Earth" or the phase that contains all the others. Start slightly hunched over, backs of your hands facing each other at your lower Tan Tien and start to exhale. Then slowly sit down while exhaling until your fingers touch the Earth between your feet. With your head down, look at your ngers. Then inhale as you stand up straight and throw your head back as your arms y out and up with your palms facing up. Look up.... Then start exhaling as you slump down as the backs of your hands meet near your navel. Repeat 9 times. Then do a few moments of quiet standing as you run the microcosmic orbit up your spine and down your front in order to congeal your energies. Finish by rubbing your palms around your navel clockwise 9 times to store your Qi. Since 5 Phase Qigong only takes 5 minutes to do and stirs up all the energies in your body, it is ideal for those of you who sit at a desk all day. Do it several times a day and see if you don't sustain a higher energy level throughout the day. Mark can be contacted at: chigung@mindspring.com