Qigong For PTS by Jeffrey Smoley - HTML preview
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Form 6: Twisting the Torso to Both Sides
Sit as in Form 4.
Turn left shoulder forward and right shoulder backward, and then reverse this motion. Repeat 36 times, gradually increasing degree of rotation (Fig6). Place left palm on lower abdomen, and with right palm resting on back of left hand. Close your eyes gently and imagine a flame spreading from the lower abdomen up to the waist, and then continuing up between the shoulder blades to the top of the head. Stretch legs forward, toes pointing up and muscles relaxed. Close your mouth lightly and take three deep breaths through your nose.
Form 7 Propping Up the Sky with Fingers Interlocked
Sit upright with legs bent, right calf over the left, both soles facing obliquely upward. With palms facing upwards, lock fingers together, pressing the little fingers against abdomen. Look straight ahead. Raise palms to chest level and then above head while gradually twisting wrists until palms face upward . Then return palms to abdomen. Repeat nine times, inhaling when raising palms and exhaling when lowering them.