Swimming Dragon Exercise - Lose Weight in the Waist

I love Dr. Mao. I have recently begun to read his columns and find him to be a good dose of common sense coupled with down-to-earth and real-life ways to improve health via natural remedies, cut calories and lose weight.

Today I found this exercise which, I discovered, I have been doing a version of for the past six months or so,  but I call it part of shaking my booty around the bedroom at night with shades drawn and no one watching :)  I love the name of this exercise and find it most evocative of the more esoteric aspects of playing chess and/or Xiang Qi.  Not to mention - it has the qi ("chi") of the universe flowing through it :)

By Dr. Maoshing Ni - Posted on Fri, Mar 19, 2010, 1:27 am PDT

America’s rapidly expanding waistline has become a huge concern in the past decade. Today, eight out of ten adults are overweight and some 40 million people are considered obese. It’s not hard to see why: We eat foods that contain tightly-packed calories in smaller packages and don’t engage in enough physical activity. Here are 3 unique and easy exercises that will get you in shape this spring!

You have to move to lose weight
The number one cause of being overweight is inactivity. The human body is designed for physical activity. Our ancestors were hunter-gatherers who spent most of their lives on the move; their metabolic functions matched their physical lifestyle. Nowadays, we live in opposition to our nature. The reason most diets fail is because our bodies are not designed to subsist on meager foods. We are designed to consume a good amount of energy -- and then to burn that energy. Physical activity is the key to a healthy metabolism.

Physical activity does not necessarily mean abrupt, fast-paced and forceful exercise. What if I told you that gentle, slower, and deliberate movements are just as beneficial for your health? Unique to China are the gentler kind of movement arts that promote energy, balance of function, and a calm mind. I call them mind-body exercises, and they include tai chi, qigong, and Dao In yoga. Many recent studies have confirmed that these mind-body exercises help balance blood pressure, sugar, cholesterol, equilibrium, and other organ functions. Mind-body exercise works through a system of energy communication within the body. By deliberately activating the flow of energy and removing blockages, communication is restored and organ functions return to their optimal level. You can learn these mind-body exercises with a teacher or from instructional DVDs.

Taken from a tradition that is thousands of years old, here are three qigong exercises that target your weight and get you in shape. The qigong exercises from this article are adapted from my book Secrets of Self-Healing, where you can find many more exercises to benefit a variety of health conditions.

Exercise 1: Swimming Dragon speeds up your metabolism
This simple qigong exercise can help speed up your metabolism and reduce your appetite. Not unlike a belly dance, Swimming Dragon is a wriggling rhythmic dance of the torso, which burns energy and promotes fat burning in the abdomen.

1. In a comfortable, quiet place stand with your feet together and ankles touching, or as close together as you can get them. Bring hands over your head, with palms together and fingers pointing up. Keep your palms together during this entire exercise.

2. Inhaling, push your waist out to the right side while keeping your head and upper torso straight. Simultaneously move your right elbow to the right, so that it rests at shoulder height.

3. Exhaling, push your waist out to the left side while keeping your head and upper torso straight. Simultaneously move your left elbow fully to the left at shoulder height.

4. Repeat this movement several times. Every time you move your waist to the right, bend your knees slightly more, lowering your entire body as you squat. Be sure to keep your upper torso and head straight.

5. With each right movement, move your hands lower, keeping your palms together and fingers pointing up. When your arms reach your chest, turn your fingers toward the ground and continue the movement.

6. When your arms reach your knees, you should be squatting.

7. Continue the movements, now rising with each right movement until you reach the standing position. When your arms reach your chest, switch the direction of your fingers so that they’re pointing up again.

Throughout this exercise, your hands should produce an S-shaped movement and your body should do a rhythmic belly dance. Remember to inhale on the rightward movement and exhale to the left. Only do this exercise on an empty stomach. Begin slowly and increase speed, warming up the whole body, but not to the point of perspiration.