The Essential AM Warm-Up
by Carolyn Rabiner, L. Ac., Dipl. C.H.

The Essential AM Warm-Up I present here is designed to make you better equipped to take on your day. The routine uses gentle moments derived from yoga and qigong to help enhance your frame of mind, along with flexibility. As a bonus, you can do the whole practice in the comfort of your own bed!

Qigong incorporates the understanding of the vital interplay between heaven, person, and earth. The concept of qi may be loosely translated as vital life force, and qigong is a type of energy work. It may take a while to get used to the slower pace of the movements—as you begin to cultivate equilibrium, you will enjoy the benefits! A note about breathing: Perform all the movements very slowly and coordinate them with your breathing. When making a circular motion with your head, torso, or arms, a full rotation should take at least 10 seconds, counting slowly. When making a circular motion with your hands or feet, the full rotation should take at least five seconds counting slowly.

You will need two to three thick wool blankets to be used in Sundial, Twist, and Meditation. To prepare the blankets, fold them smoothly so that they are about 15- by 20- inch rectangles. Before beginning any new exercise program, those with concerns about their health should check with their health care professional.

Arise and Focus
Sit on the side of your bed with feet flat on the floor (or a footstool if your feet don’t reach). Bring your awareness to your feet and sit bones, creating a firm foundation. Take a few moments to just move spontaneously—making any small movements in your head, neck, shoulders and torso that come naturally—as you begin the transition from any last bit of sleepiness to the awakened state.

Be still as you imagine roots extending down from your feet deep into the earth. Ground your energy down through the roots while imagining drawing up vital energy from the earth. Sit straight and create space in your lower back by slightly tucking your pelvis so that your tailbone moves forward under you. Imagine drawing vital energy from above down into your body, while lengthening the space between the top of your head and your sit bones.

Curl/Extend
Sit straight as described in the preceding paragraph, engage your core muscles, pulling your navel in towards your spine, tuck your chin slightly and create length in your neck by relaxing your shoulders and imagining your head extending towards the sky. Inhale deeply, then exhale fully and release any tension you may be holding, while slowly rounding your back. Initiate the movement from your tailbone, tucking it under and gently pressing your lower back out behind you as though trying to push it against the back of a chair. Allow the weight of your head to round your neck, shoulders, and back, as though you are creating the shape of a ball. Inhale as you gradually uncurl and extend your back, neck and head into the Extend position. After moving back and forth in this way for about a minute, endorphins will begin to be released, helping you transition into your day with a positive outlook. Repeat sequence for a total of five.

Rotation
Return to Extend on a deep inhalation, then exhale as you slowly rotate your head to the right. Return to Extend as you inhale deeply. Maintaining a continuous movement, exhale as you move your head to the left. Repeat sequence for a total of five.

The Clock
After the last rotation of your head to the left, return to neutral and then, as you exhale, relax into Curl. This point is 6 o’clock on your clock. As you inhale, slowly rotate your head clockwise in a circular motion, going past 9 o’clock and 12 o’clock, (a point up near the top of an 8 ½ -foot wall) and continue to arrive at 1 o’clock. Exhale as you sweep back counter-clockwise, past 12 o’clock, 9 o’clock etc. all the way around the clock to pause briefly at 11 o’clock. Repeat sequence for a total of five. After the last rotation, where your face is at 11 o’clock on your clock, return to 12 o’clock and exhale as you return to Curl.

Moongazing
Inhale deeply as you return to Extend. As you exhale, slowly rotate your head to the right and look up at a point behind you, as if gazing at the moon. Rotate only as far as it takes to feel a very gentle stretch. Inhale to return to Extend, and exhale as you make the same movement to the left. Repeat for a total of five. Inhale as you return to face forward then exhale as you return to Curl.

The Swan
As you return to Curl, interlace your fingers, palms facing outwards and extend your palms forward to feel a gentle stretch. Inhale as you release your fingers and begin opening your extended arms out towards your sides, backs of the wrists leading, fingers trailing behind. Extend your arms just far enough to feel a gentle stretch. As the arms reach the fully open position, extend at the wrists so that your fingers point behind you. Then reverse this motion, exhaling and leading with your wrists until your hands are in front of you. Interlace your fingers and return to Curl, palms extending forward. Repeat for a total of five.

Extend/Twist
As you reach the bottom of Curl, interlace your fingers, and with palms facing outwards, extend your arms forward to feel a gentle stretch. Keeping fingers interlaced, inhale while raising your palms towards the sky, creating length as you ground feet and sit bones downward. Exhale as you turn to the right and in one fluid motion inhale as you return to face forward then exhale as you turn to the left. Repeat sequence for a total of three.

Neck-Shoulder
Inhale deeply to return to Extend. Inhale, and as you exhale, let your ear move slowly towards your right shoulder, keeping your shoulders relaxed as if your virtual teacher were gently pressing down on them. Take five to ten long slow breaths, while making subtle adjustments in the tilt of your head so that you feel a gentle pull all the way along the side of your neck to your left shoulder. Inhale your head back up to Extend, and as you exhale, repeat the movement towards your left.

Computer Hands
Begin with hands about one foot in front of your chest, elbows bent and relaxed downwards. Rotate your wrists in circles, the left hand moving clockwise and the right hand moving counter-clockwise. Synchronize so that the fingers of the left hand are passing 9 o’clock as the fingers of the right hand are passing 3 o’clock. As the fingers are moving up the clock towards 12 o’clock, the fingers gradually open and extend and as they move down the clock towards 6 o’clock, the fingers gradually curl into a loose fist. Repeat five times. Then expand the motion so that the lower arms and hands revolve around the elbows as if the elbows are where the clock hands attach to the clock. As the hands reach 12 o’clock, the backs of the hands come together, fingers pointing down and moving downwards until they reach 6 o’clock, then part to climb back up the clock. Repeat five times. At the end of the last rotation, when the fingers are pointing down to 6 o’clock, expand the movement so that the shoulders are involved, the arms now opening fully and moving in a circle until the fingertips are pointing to the sky. Then point the fingers downward—backs of the hands come together and dive down towards the ground. Repeat five times. Then reverse direction, beginning again with hands in front of your chest, left hand moving counter-clockwise and the right hand moving clockwise. Return to Curl.

Circle Feet
Move back on the bed until your calves touch the mattress. Place your hands face down a few inches away from the hips and slightly behind you. Extend your feet in front of you and rotate them slowly at the ankle. The left foot moves clockwise and the right foot moves counter-clockwise. When your toes point to 12 o’clock, they are flexed towards you. As the left toes are at the 3 o’clock position, the right toes are at the 9 o’clock position, and when the toes are at 6 o’clock, they point downwards. Repeat for a total of ten circles, and then reverse the direction, left foot moving counter-clockwise, and the right foot moving clockwise.

Sundial
Place your folded blankets in the center of the bed and sit cross-legged at the front part of them, legs on the mattress and hands cupped on your knees. If you are unable to sit comfortably in the cross-legged position, do Sundial, Twist, and Meditation seated at the side of the bed. Sit straight in Extend and inhale deeply. Begin rotating your torso in a clockwise direction, as though moving around a sundial. Exhale down into Curl as you reach 6 o’clock, and inhale as you move towards 12 o’clock. Make ten rotations. Notice where there is any tightness and breathe into this area, visualizing it softening. Then move counterclockwise in the same manner for ten rotations.

Twist
Sit in the Extend position, fingertips touching the bed a few inches from your sides. Inhale deeply, and as you exhale, slowly rotate to the right, sliding your right hand behind you, your left hand to the outside of your right knee. Inhale deeply, and with the exhalation twist slowly to your right. With each inhalation, lengthen the space between the top of your head and your sit bones. With each exhalation, notice what you are feeling and see if it feels comfortable to very slightly deepen the twist. Repeat for five to ten long slow breaths. Repeat sequence to your left.

Leg Lifts
Lying flat on your back, bend your right knee and place the sash from your bathrobe across the bottom of your right foot at the area just behind where the ball of the foot is. Either hold one side of the sash in each hand or grasp the sash with the right hand. Raise the leg up as far as you comfortably can. Inhale, and on the exhalation, press your lower back into the bed, moving your navel back towards your spine. With each exhalation, try to straighten the leg and extend your heel a little higher, while allowing the back and the shoulders to relax into the bed. Continue for two minutes, then bring your knees towards your chest. Hug the knees, grasping your right wrist with your left hand. Bring your head up off the bed, as if trying to touch your forehead to your knees. Inhale, and with the exhale, pull your knees and forehead a little closer. Inhale, releasing legs and arms to the bed, then relax your whole body as you take two deep cleansing breaths. Palms face up about a foot from your sides. Repeat sequence with your left leg.

Meditate
Sit on the edge of the folded blankets, with your back straight and your chin very slightly tucked. Relax your shoulders, soften your gaze and breathe comfortably. Your hands can rest on your knees or be cupped on your lap, one on top of the other with palms facing up. As you become aware of thoughts entering, acknowledge them with a sense of detachment and allow them to fade away, just as birds flying across your line of vision disappear from sight. You might also read a book on the chakras and use this to focus on the attributes of the seven major energy centers of the body. Begin with five minutes and gradually lengthen your practice.

Just as it takes a while to adjust to the slower pace of these movements, it takes time to develop the stillness of the meditative state. With practice, the seemingly incessant rush of thoughts will begin to subside. This is where your true self resides, and as you cultivate this, you will find that you are less easily affected by the stresses of daily life.

Carolyn Rabiner, L. Ac., Dipl. C.H. is Board Certified in Acupuncture and Herbal Medicine (NCCAOM). Contact her at crabiner@highridgeacupuncture.com