ETF Week Five: Twist and Turn

Week Five Sessions Outline:

  • Take a few moments to stand in a relaxed position, quiet your mind, relax your body, and slow and deepen your breath before you start into the qigong exercises
  • You may want to begin your sessions with a little of the ‘Stir the Mist’ exercises from last week before moving on to this week’s focus
  • This week we take the twisting and coiling from last week and move it into our stepping patterns.   Take your time with these exercises, many will find them challenging at first but it is well worth putting the time and effort in to have a smooth flow of energy through twisting and turning steps.
  • End your sessions with some simple qigong self massage to help return your energy to your centre



This twisting and turning stepping pattern will provide a real challenge to some people.  In particular it will challenge the flexibility of the outer thigh and lower back (this is of particular benefit to the Gallbladder and Kidneys).  Sometimes people think that to do these movements you need to have strong legs, but there is not actually a lot of strength required, you just need to be able to easily align your body so that it can support itself efficiently.  If your body is not aligned well you use a lot of energy and it seems that you need ‘strength’ because you are fighting your own body and not working efficiently.

If these movements are difficult for you, start by just taking very small steps, without even bending your knees very much.  Then little by little make them bigger and bend your knees more so your body is lower to the ground.  As with all of the exercises in this course, focus on the sensation and flow of energy through your body.    If you can create a smooth flow of energy through your legs you will be able to loosen them up and balance them quite quickly.  Whenever you try to progress too quickly you will find that the sensation of energy flow stops or is reduced or becomes jerky.  So always progress little by little focusing on this flow of energy.

As you become more skilled at moving energy through your legs you will be able to twist and coil energy up through your whole body more effectively.