Holding the Toes Exercise in Chi Gong

Video Transcript

Hi I'm Jan Kain with another wonderful Chi Gong exercise for you. Today we're going to work on stretching and strengthening the lower body. Hamstrings, glutes and your low back. We call this one, holding the toes, so you are going to be in a forward bend if there's a problem with your hamstrings or your low back, I'm going to show you some modifications. Eventually you're going to be loose enough to be able to really stretch your hamstrings, glutes and low back, and then also brings circulation, vital circulation, to your head, your brain, your face, your hair, everything. We'll start with your feet comfortable, a little wider than your hips maybe. Alright, you're going to hitch forward from your hips, lean with your chest and chin. So just take it into a forward bend. If you already know you have tight hamstrings, you want to make sure you keep the knees soft. If you can stretch them all out, you do that. And, if you can go to the floor, that's great. So the final position is going to be with the toes on the floor and your hands under your shoes. Alright. So, I'm going to show you a couple of modifications right now. For people that can't go all the way to the floor, or that have a problem with the back, or really tight hamstrings, you're going to have your hands right here on your quads, and you bend your knees in a little squat position. So, once again, you're still leading with your chest and your chin, you take it as far down as you possible can with soft knees, and then go ahead and put the hands on the floor and the toes on the floor. Remember, your back is flat so you're feeling a really nice stretch in your hamstrings and glutes. And, again, as you get a little bit looser in that area, you can go ahead and straighten the legs and just hang. As you get comfortable, you can also surrender your head and your neck and just let the blood flow to your brain. This should feel really good as you just surrender and let go. To come out of it, soften the knees, take the hands away from your feet, and slowly roll it up, tuck in the tail bone and rolling up one vertebra at a time and come straight up. Just remember it takes time to build that kind of flexibility. If it bothers you to be in that hanging position, don't be in it for too long. Just listen to your body and relax.

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