5 element workout: wood

Your workout

First, warm up well with the warm-up exercises. For each element that you ticked a maximum of three times in the test, then follow two exercises. Complete both in turn - then switch to the next element. Beginners start each exercise with two sets of 5 to 10 repetitions, advanced students may train with 3 sets of 10 repetitions.

Feel inside each exercise: your body senses intensity and range of movement. Start gently, and get used to your feel-good level. Keep breathing calmly, loosen tension in the breaks in between. Very important: In order for the training to have an effect on the mind and soul, every element has a guiding idea that should accompany you through the last sentence of each exercise.

The warm-up

In a middle stirrup bend the knees slightly and stretch again. Breathe in when bending your legs, exhale when stretching. Raise the spine consciously and breathe into the back extension. Duration: about 1 minute. Then bend your legs lower and with your arms side up in a circle over your head, lower them significantly with the leg extension. Duration: about 1 minute.

The effect wood exercises for mind and soul They release creativity and help to use their own resources, to venture something new.

Your guiding idea Visualize a plan that you have always wanted to put into action.

Exercise 1: Beyond yourself

That's how it's done: Sit with your feet raised above your knees (knee angle not too tight), then lower your knees to the left. Roll up the trunk over the left knee, the forehead points to the ground and the arms support the upper body. From the arms up the upper body, turn the trunk and gaze slightly to the right, let the arms grow upwards, hold briefly. Back to starting position, repeat, then change sides.

Tempo: Moderate.

Breathing: Exhale when supporting, inhale when raising.

That's how it works: Improves posture and perception as well as suppleness.

Exercise 2: Strive to the top

That's how it's done: Support on left knee and both hands. Pull your right leg and your head close under your body, round your spine. Now let your right leg and left arm reach up, of course, hollow your spine, then back to the starting position. After the repetitions change sides.

Tempo: Moderate.

Breathing: Exhale during the round, breathe in the upward aspiration.

That's how it works: Mobilization of the hip, lumbar and thoracic spine, shoulders and neck. Strengthening for buttocks, back and arms.

5 Elements Kung Fu Workout - Wood (Stretch and Expand) (May 2024).