Draw The Bow To Shoot The Hawk

“Drawing the Bow to Shoot the Hawk” follows on from our first exercise in the Ba Duan Jin (Eight Pieces of Brocade) Qigong routine. This exercise is focused on strengthening the muscles in the upper back and shoulders, opening the chest, and promoting a balanced flow of energy (qi) through the upper body. Here’s a step-by-step guide on how to perform the “Drawing the Bow to Shoot the Hawk” exercise:

1. Starting Position:
   • Stand with your feet shoulder-width apart and parallel to each other.
   • Keep your knees slightly bent and your body relaxed and upright.
   • Place your arms at your sides with your palms facing inward and fingers pointing down.
2. Inhale and Raise Your Arms:
   • As you inhale deeply, lift both arms in front of your body.
   • Your palms should be facing each other, and your fingers should point upward as if you are holding an imaginary bow.
3. Form the Bow:
   • Extend your left arm straight out in front of you at shoulder height.
   • Bend your right arm and draw it backward as if pulling a bowstring. Your right hand should be near your right shoulder, and your right elbow should be pointing to the side.
4. Imagine Shooting the Hawk:
   • As you maintain the bow position, imagine that you are drawing the bowstring with your right hand and preparing to shoot a hawk in the distance.
   • Focus on your breathing and visualize the energy gathering in your bow arm.
5. Switch Sides:
   • Exhale slowly and smoothly as you release the bow position.
   • Lower your right arm back to your side and simultaneously raise your left arm to form the bow.
   • Now, your left arm will be the bent bow arm, and your right arm will be extended in front of you.
6. Repeat:
   • Alternate between the left and right sides, drawing the bow and shooting the hawk, for the desired number of repetitions. It is common to perform 6 to 8 repetitions on each side.

Key Points to Remember:

• Keep your body relaxed and stable throughout the exercise.
• Coordinate your breath with the movements: Inhale as you draw the bow, and exhale as you release the bow position.
• Imagine the movement as if you are performing an archery exercise, with a sense of strength and focus in your arms and upper body.
• Maintain good posture and alignment to avoid strain on your shoulders and back.

As with any Qigong exercise, it’s essential to perform “Drawing the Bow to Shoot the Hawk” with mindfulness and attention to your body’s limits. If you are new to Qigong or have any health concerns, consider seeking guidance from a qualified Qigong instructor or healthcare professional before starting this practice.