Los ocho brocados: el quinto movimiento/8 silken movements

5. Bending the Trunk and Neck

This movement releases anger and rage. It increases the flexibility of the spine and strengthens the low back, hips, and thighs. By opening the waist area, it helps balance our yin and yang energies.

Take a step out to the side, and bend the knees in the "horse-riding" stance. Place hands on hips.

Exhale as you bend to the left. Let your head and shoulders tilt to the left so you feel the stretch all along the right side of the body, opening the ribs and diaphragm.

Inhale as you return to standing.

Exhale as you bend to the right side. Feel the stretch all along the left side of the body.

Inhale as you return to the standing.

Exhale as you bend the head and torso forward. Relax the neck.

Inhale as you come up to standing.

Exhale as you gently lean backwards. Support your low back with your hands. If you have low back pain, skip this part of the movement.

Inhale as you return to standing. Repeat from the beginning.

To relax the neck, gently bend the head forward and back, to the left and right. Turn the head all the way to the right, then the left. If you have problems with your neck, skip these movements.

6. Touching the Toes and Arching the Back

This movement benefits the kidneys, adrenals, and low abdomen. It strengthens the low back and waist. If you have low back pain, you may want to skip this movement. It improves blood flow to the brain, strengthens the nervous system, and helps regulate metabolism. As you move, think of gathering pure and abundant qi from the heavens and earth.

Stand with your feet shoulder width apart.

Exhale as you bend the torso and head forward, keeping the knees relaxed, but straight. If you can reach, touch your toes with your fingertips. Let the neck relax.

Soften the knees, tuck your tail bone under, and inhale as you roll the spine back up.

Place your hands on the low back for support, and exhale as you arch backwards.

Return to the starting position and repeat.