14 Movements to Destress - Part 2

14 movements to de-stress - Part 2 of many

Welcome back to this multi-part series. Now that you have read the introduction, let’s get going on the poses.

As a reminder - Put on some comfortable clothes and take a seat, either on the ground or in a chair.  Use towels, pillows, blankets, and other props to ensure you’re comfortable.  And, feel free to adjust your position throughout the form.  It’s normal, especially in the beginning, to need to adjust or fidget.  Ensure there are no sharp pains and avoid movements beyond your pain tolerance.   Make adjustments if you notice any pain.  The goal is comfort and your ownness is on you to make necessary changes. 

7 of 14 Movements and Mudras (Dong & Le, 2003) 

1st Diamond Mudra - Take a comfortable seat on the floor either in crossed legged position or in a chair. First, rest your hands in your lap.  Left-hand palm up, right-hand palm up and place right on top of left.  The thumbs create a triangle shape.  There is no force, only contact between the thumbs.  Turn your attention inward and enjoy the breath, breathing evenly and deeply. 

Purpose - Just as a diamond is a precious stone, the use of the word diamond helps remind us that the body is precious.  And, how treating the body like a diamond helps generate positive emotions throughout.  

2nd Aura Mudra – While keeping your legs crossed and hands in Diamond Mudra, on the inhale, extend the arms forward in a crescent motion upwards. Raise hands upward until they are above your head with arms extended, as much as possible. On the exhale, release the Diamond Mudra and float the arms down in line with your hips.  Then rest hands on knees with palms facing upwards. 

Purpose - The energy which fills the space around you represents one's aura.  This pose cultivates one's own healing potential. 

3rd Assurance and Protection – From hands resting on the knees, gently lift your arms in front of the chest and cross forearms, left outside of right.   In one fluid motion, uncross the forearms and travel them across the chest.  Rotate each wrist away from the center ending with the left elbow bent at approximately 90 degrees with hand level with shoulder and palm facing forward, away from the chest. Right-hand palm up on top of the right knee. Pause in this position, take notice of breath and breathe deeply for a few breaths.  Repeat this step on the other side by crossing forearms, right forearm outside of left.  In one fluid motion, uncross the forearms and travel them across the chest. Rotate each wrist away from center, ending with right elbow bent at approximately 90 degrees with hand level with shoulder, palm facing forward away from chest. Left-hand palm up on top of right knee. 

Repeat this sequence two more times, for a total set of 3. 

Purpose - The hand represents a wave, as if waving to a friend or someone unknown.  It represents assurance of the present setting.  By the end of the third set, the nerves are calm and a sense of tolerance arrives.  

4th Defy Suffering – This is an extension of the step above and the sequence starts off where the Assurance and Protection step ends, with left-hand palm face up on left knee and right arm level with shoulder, bent around 90 degrees.  Gently lift your arms in front of the chest and cross forearms, left outside of right.   In one fluid motion, uncross the forearms and travel them across the chest.  Rotate each wrist away from the center ending with the left elbow bent at approximately 90 degrees and hand level with shoulder palm facing forward, away from chest. At the same time, gently extend the right arm behind and, keeping the shoulders level, travel in a circular shape up overhead and landing palm down on the right knee. Take a few gentle and deep breaths in this pose.
Repeat this step on the other side by crossing forearms, right outside of left.  In one fluid motion, uncross forearms and travel them across the chest.  Rotate each wrist away from center, ending with the right elbow bent at approximately 90 degrees and hand level with shoulder palm facing forward, away from chest.  At the same time gently extend the left arm behind and, keeping the shoulders level, travel in a circular shape up overhead and landing palm down on top of left knee. Take a few gentle and deep breaths in this pose.
Purpose - This sequence helps cultivate an open heart, one that promotes tolerance and minimizes suffering. 

5th Sitting on the Lotus - With your hands resting on your lap and keeping the Diamond Mudra shape, on the inhale, extend your arms in front up and over your head.  Arms fully extended above the head with hands in diamond mudra.  On the exhale, float the arms down by your sides, about in line with the hips. Palms face down and hovering a few inches above the ground. Remain still in this position for a few breaths, enjoy the stillness and imagine yourself as a lotus flower.

Purpose - A lotus flower starts life hidden in the muck and mire of a pond and eventually grows up and out of the mud.  It blossoms into this intricately beautiful and pure flower.  It shows no evidence of the darkness below the green pad, although the depths of the pond are what created this revered flower. 

6th Facing the Truth - From lotus position, on an inhale reach the arms in front of you as if holding a large beach ball.  Palms facing you and tips of fingers facing each other. On the exhale, with palms still facing your chest, actively pull your hands towards your chest, pausing a few inches from your body.  On the exhale, rotate the wrists so the palms face away from you, elbows at about a 45-degree angle. Pause in this shape, taking deep breaths.  

Purpose - This pose speaks to the power of truth within and the lies we tell ourselves and others.  As we age, there is a tendency to create more lies that deplete our energy and pull us further away from center.  Reconnect with your true self and enjoy the power within. 

7th Discover Innate Noble Heart  - Picking up where we left off on the last step, pull your hands towards the center of your chest, the center of your breastbone.  Keeping palms facing forward, touch your thumb and index finger pads together and the tips of left and right-hand together, creating two circles.  Let the rest of your fingers naturally curl inward slightly, palms continue to face forward. Ensure the eyes are still level with the center of the chest and breastbone.  

Purpose - Move your attention inwards to focus on your own heart-space.  From this place we move forward in life, ready for whatever comes our way.

End of part 1 - Look for part 3 which will include the remaining seven movements.  There are fourteen movements within the One Thousand Hands Buddha form.  It’s ok to practice this in segments, only doing a couple at a time.  Know that just practicing means you’re doing it correctly.  Have patience with yourself.  Tune in next time for part 3 of this multi-part series.   

References 

Abbott, R., & Lavretsky, H. (2013). Tai chi and qigong for the treatment and prevention of mental disorders. The Psychiatric Clinics of North America, 36(1), 109–119. https://doi.org/10.1016/j.psc.2013.01.011 

American Physiological Association. (2020, October 20). Stress in America 2020 survey signals a growing national mental health crisis.  https://www.apa.org/news/press/releases/2020/10/stress-mental-health-crisis 

Dong, L. & He, L. (2003).  One thousand hands buddha - A healing qigong method. Ling Gui International Health Qigong School. 

U.S. Census Bureau. (n.d). Household Pulse Survey. Centers for Disease Control and Prevention - Anxiety and Depression.   https://www.cdc.gov/nchs/covid19/pulse/mental-health.htm 

Yeung, A., Chan, J., Cheung, J. C., & Zou, L. (2018). Qigong and tai-chi for mood regulation. Focus American Psychiatric Publishing, 16(1), 40–47. https://doi.org/10.1176/appi.focus.20170042