Forums IMPORTANT: PLEASE READ Spring Forest Qigong keeping spine straight

When I start the active exercise or seated meditation, I make sure my spine is as straight as I can get it, but it doesn't stay that way for long. As I move my attention to other aspects of the meditation/exericise, my spine slumps. If I keep my attention on my spine and keep it straight, my back muscles begin to ache like crazy. I carry a lot of tension in the muscles around the thorasic (SP?) region of my spine, so much so that my chiropractic cannot adjust it without causing me incredible pain -- these are the muscles that hurt when I try to keep my spine straight -- and they REALLY burn.

So, here are my questions...

1. Master Lin says to keep the spine still so as not to disturb the flow of energy. If I find that my spine has slouched back down, should I leave it or pull myself gently back to straight?

2. Does anyone know of any exercises that will help me strengthen my back so that I can keep my spine straight?

I have always been able to sit in Lotus position but could not maintain it long because my back would start hurting. Now, after doing Pilates for 6 months with a trainer, I am able to maintain that position for 30 minutes. I also might add that I have a pretty bad curvature of the spine but am still able to be straight because of the yoga and pilates. There is a great Yoga program on Oxygen called Inhale that is great. I find that all three disciplines(Gigong) help the spine. Hope this helps-

Hi Claire. Thanks for the input. As a full time Mom with two young boys, one still not in school, I find it hard to find 30 quiet minutes a day to practice qigong and 30 minutes 3 times a week for aerobic exercise and a bit of strength training. Adding yoga and/or pilates would be difficult. And I live in a rural area, so finding an instructor for either within an hour of my house would be tough, even if I had the time.

That said... Since you have practiced both pilates and yoga, maybe you could give me a bit more advice. If I were to get a video to learn and practice one or the other at home, which do you think would be more likely to help me strengthen my back so that I could keep it straight during meditation? Also, could pilates or yoga replace my little bit of aerobics and strength training, or would I need to keep those up as well?

Thanks again for your help.

I am no expert and can only give you my personal opinion. So far what it is worth:

Yoga--Wonderful for flexibility and
stress relief. Helped me to be able to get into a lotus position. Easy to do it on your own and one of the best programs I have found is on oxygen tv called Inhale.

Pilates--wonderful for building strength especially in the muscles along the spine. This is what has enabled me to stay in lotus for longer. Also has significantly increased my bone density. But, for me it is very hard to do from a tape because it is based on quality of movements and I need someone to monitor my body position. I also have never found a tape that is "fun" to do. Also, think you need to really check out the certification of the personal trainer.

QiGong--to me works with the above and helps me to stay focused and in the Moment. Also helps to maintain health and an opportunity to go within and find that inner "Peace"

Benefits of each overlap and it is hard to say what each one does. Oh, Pilates is strength training but you probably still need to do some aereobics.

Hope this helps

yep, that helps. Thanks.

Perfect positioning or perfect stillness and complete relaxation. We want it all, but I'm haven't achieved that combination yet. Like you, I start out with the correct posture but as I relax my posture does shift. Most of the time I opt for staying relaxed, which I equate with being open, and still. Other times I will reset my posture, and relax and be still again.

When I was starting I used to feel my fingers were all curled up and several times I opened my eyes to find only a small bend in them. I have also peeked to check my sitting posture, and again it was not as bad has I felt it was. These peeks have helped be choose to remain still and relaxed.

However, I still want to achieve and maintain the best postures I can. So sometimes I correct my posture during meditations. I think of it as working on the yang side of the exercise. Eventually the yin and yang portions of the exercise will improve and go from a good balance to a better and eventually the best balance.

As for working on you back muscles, I fine myself correcting my spine (posture) all the time. While typing (just now), but especially when I walking. Just a quick correction of my posture as I hear "Your back is getting longer, longer completely straight. You channels are completely opened." This two second change only takes about three steps to occur and my mental attitude changes along with my physical posture. I'm hoping that these little daily corrections and some very rare periods where I work on posture only will help my move closer to the best pactice of the SFQ exercise and create the best flow and balance in my life.

You are perfection.
Iam2

Iam2 you wrote:

"Just a quick correction of my posture as I hear "Your back is getting longer, longer completely straight. You channels are completely opened." This two second change only takes about three steps to occur and my mental attitude changes along with my physical posture."

Do you hear this in your own voice or in Master Lin's voice. I have begun to notice I hear Master Lin's voice in my head during the day...I think it is neat. I especially like when I hear "Have a happy day"

Last night I was doing the Self Awareness meditation and after Master Lin had stopped talking and the meditation had proceeded a bit I found myself restless and kept pulling myself back to center when suddenly in my visual mind Master Lin was sitting in lotus position meditating right in front of me. Wham, I was back in center. It was a cool experience. I appreciated his help.

Blessings
Nickie

Iam2, thanks for the input.

I am leaning towards keeping my spine straight, partly because as my posture collapses, I find it difficult to take deep breaths, much less use the reverse breathing that Master Lin recommends. If I pull myself straigt, it's like my lungs have more room for air, and reverse breathing works better.

Nickie, sometimes it's Master Lin speaking to me, and other times it's myself. However, when it is myself speaking it is in the smiling and encouraging tone Master Lin might use, rather than the tone my Mother might use when we had company.

msjoleary, having past the age that some might say marks the half-way point in my life, I find that standing, walking and sitting taller is easier on my body. Some muscles tighten but a great deal of tension and discomfort is released and overall I am more relaxed. It's easy to believe that I've opened my channels more with this little posture change. Also as you memtioned the breathing is more open and energy can flow into and out our systems more freely.

I like the straight spine, belly breathing, relaxed facial muscles, staying connected with a loving energy, and deeply caring about people as great elements of including SFQ in my life throughout the day.

The one element I struggled with for a while, (and I'm going further off topic) was the deeply caring for others, since I deal with several people who might be classified as Takers. Of course I don't what to loose my energy to these people, who could learn to become better connected to love (my judgement sneaking out - it's a warning sign that I want to go the wrong way). In the course of my struggle to solve this problem of giving, loving, helping and having my energy taken away from my purpose, I've had a couple of beliefs that help me.

The first is that of balance. Where I balance using my energy for loving myself and others. I know from experience that if I give I get back much more; yet I have only so much time and energy in a day. I must make choices and a balance is what I seek.

The second, is that I do not know the path that others walk. I do not know what they must encounter to learn what they must learn. Perhaps the best thing I can give these people is a solid, but loving and respectful NO. I know, as a parent, that often I am showing more love by saying NO than if I say yes. So why should it be different with the rest of the people in the world. Should I show them any less love than I would my children. Should I show myself any less love than I would my children. So I guess this this belief is that No isn't negative energy it is just energy, and sometimes it's in the right place and time.

Sorry for the rambling. Although I do like getting these thoughts down in writing and I haven't shared, except for people's questions for some time now.

You are perfection.
Iam2

[This message has been edited by Iam2 (edited August 18, 2005).]

It is said that it takes twice as many muscles to frown as it does to smile.

Next time you are out and about notice how many people are smiling ... and check to see if they stand or sit tall vs. those who don't. Very interesting experiment provided you can find some smiling people !