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Ongoing First Set Classes
Taught by Bob and his partner, Jeanne Courtney

Monday Evenings, 7:15 - 8:45, Sacramento
The Yoga Solution
5290 Elvas Avenue
916-383-7933
theyogasolution.net
Contact: jeanne.courtney@gmail.com


First Sundays of Each Month, Vallecito
Foothills Sangha Center
Camp Nine Road (Off Parrott's Ferry)
Contact: meilmann@hotmail.com

Advanced First Set
First Saturdays of Each Month
Prerequisite: completion of 1 year of First Set
Wen Wu School
10124 San Pablo Avenue, El Cerrito CA 94530
Contact: 510-524-1057 • wenwuschool.com


Retreats

Lenox, MA: January 27 - February 1st, 2019

Kripalu Center for Yoga and Health
Program: Mindfulness in Motion
Contact: Kripalu.org

Other Dayan Qigong Classes
You can find a class near you
with a teacher trained by Master Hui Liu
by visiting www.qigongclasses.org


Book and DVD
DYQG Book DVD small
Available from Wen Wu School
www.wenwuschool.com

QIGONG OPENING AND CLOSING

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REST, RELEASE
Stand with both feet shoulder width apart. Tip of tongue touches upper palate very gently. Eyes open, “gazing far, seeing nothing.”Feet parallel, weight evenly distributed between left and right foot. • Let weight of body go through feet to floor. • Allow bones of body to bear the weight while muscles relax. • Each spinal vertebra supported by bone below it while supporting bone above it, allowing back, neck muscles to relax • Allow muscles of face to soften • Let fingers relax; open spaces between fingers

RECENTER
Gather self to self
Concentrate on laogong near center of palm.
Turn hands so palms face forward.
Scoop palms to forehead (upper dantien) by raising hands and arms, bending elbows.

Settling Down
Hands sink gradually down the midline, close to but not touching the body
fingers are spread; elbows are raised so fingers point toward each other (elbows are

As hands sink down, mind follows within.
From upper dantien,
laogong descends past face to heart area (middle dantien)
Continuing down to the lower sentient (center of gravity around the area of the navel)


PAUSE
Pause at lower dantien





RETURN
Let hands come the rest of the way down, around to the side & relax..
Bring feet together.
Pause before resuming regular activity.