Eight-Form Moving Meditation - Sitting Posture - Form III

Form III - Back and Waist Stretch



1. Joined Palms

2. Sit up straight

3. Relax the whole body

4. Slowly bend your body down until your hands touch the toes, if possible

5. Be aware of your neck, back and waist bending slowly and continuously

6. Be aware of the stretching of the neck, back, and waist

7. Slowly return the body to its upright position

8. Be aware of your neck, back and waist slowly returning to an upright alignment

9. Be aware of your neck, back and waist becoming relaxed

10. Slowly bend your body down

11. Be aware of your neck, back and waist bending slowly and continuously

12. Be aware of the stretching of the neck, back, and waist

13. Slowly return the body to its upright position



14. Be aware of your neck, back and waist slowly returning to an upright alignment

15. Be aware of your neck, back and waist becoming relaxed

16. Place your left foot onto your right thigh

17. Left hand pressing the left knee

18. And the right hand grasping underneath the right thigh

19. Slowly bend your body down

20. And try to touch your head against your lower left leg



21. Be aware of the stretching and then relaxing sensation in the arms, legs, and back

22. Slowly return the body to its upright position

23. Be aware of the relaxing sensation in the whole body

24. Place your right foot onto your left thigh

25. Right hand pressing the right knee

26. And the left hand grasping underneath the left thigh

27. Slowly bend your body down

28. And try to touch your head against your lower right leg
29. Be aware of the stretching and then relaxing sensation in the arms, legs, and back

30. Slowly return the body to its upright position

31. Be aware of the relaxing sensation in the whole body

32. Change sides.

33. Be aware of the stretching and then relaxing sensation in the arms, legs, and back

34. Slowly return the body to its upright position

35. Be aware of the relaxing sensation in the whole body

36. Change sides

37. Be aware of the stretching and then relaxing sensation in the arms, legs, and back

38. Slowly return the body to its upright position

39. Be aware of the relaxing sensation in the whole body

40. Enjoy the relaxing sensation in the whole body

41. Join palms


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