Eight Form Moving Meditation- Sitting Posture of All Forms

Eight Form Moving Meditation- Sitting Posture of All Forms

Form I : Shoulder exercise
Form II : Neck Exercise-
Form III : Back and Waist Stretch-
Form IV : Forward and Backward Stretches
Form V : Upper Body Twist
Form VI : Body Stretch
Form VII : Feet Exercise
Form VIII : Observing the Bodily Sensation

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Form I - Shoulder exercise

1. Sit up straight.
2. Relax the whole body
3. Let your hands hang loosely at your sides.
4. Let your hands hang loosely at your sides.
5. Slowly lift the shoulders upward
6. Be aware of the stretching of the shoulders
7. Slowly roll your shoulders forward
8. Downward, backward and upward, in big circles
9. Be aware of the rotating of the shoulders
10.Be aware of the sensation of the shoulders rotating continuously
11.Be aware of the shoulders, arms, elbows becoming relaxed.
More...








Form II- Neck Exercise

1. Relax the whole body
2. Place the hands on the thighs
3. Slowly lift your left arm and bend it over your head
4. With fingers touching your right cheek More...




Form III- Back and Waist Stretch

1. Slowly bend your body down until your hands touch the toes, if possible
2. Be aware of your neck, back and waist bending slowly and continuously
3. Be aware of the stretching of the neck, back, and waist
4. Slowly return the body to its upright position More...



Form IV- Forward and Backward Stretches

1. Clasp your hands together and interlock your fingers, palms facing out
2. Slowly extend the hands straight out
3. Parallel to the floor
4. And arch your back as much as possible, chin to your chest, More...



Form V- Upper Body Twists

1. Relax the whole body
2. Put the right palms on the left shoulder
3. And brace the left wrist against right arm just above the elbow
4. Slowly turn the body to the left
5. At the same time, slowly turn the head to the right as far as possible More...





Form VI –Body Stretch

1. Relax the whole body
2. Place the right palm on the upper back where the neck meets the shoulders
3. Hold the right elbow with the left hand
4. Slowly tilt the body to the left
5. Be aware of the stretching of the arms, shoulders, and back
6. Slowly return the body to its upright position More...






Form VII – Feet Exercise

1. Sit erect on the chair
2. With both legs straight ahead
3. Heal resting on the floor
4. Place your hands on the thighs
5. Slowly tilt the feet backward
6. Be aware of the stretching of the lower legs More...






Form VIII – Observing the Bodily Sensation

1. Sit up straight with the soles of the feet flat on the floor
2. The thighs and lower legs should form a 90-degree angle
3. With knees apart equal to the width of one fist
4. Place the hands on the lap
5. Palms up More...











Extended Reading

Eight Form Moving Meditation- Standing Posture of All Forms

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