Grand Master Lotus Light Charity Society Lotus Light Lei Zang Si Temple Golden Mother Yoga Chinese Version
Golden Mother Yoga strengthens the body, heals illness, and can add years to your life.
　
　
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Yoga Lesson
Saturday 2:00PM -
3:30PM
Lotus Light Lei Zang Si Temple
 #200-357, East Hastings Street, Vancouver, B.C, Canada, V6A 1P3 
Tel: 1(604)685-5548
Fax: 1(604)685-5598

　
　

Golden Mother Yoga - Beginner Class - 4. Roaring Tiger, Three Rivers

 　

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Roaring Tiger, Three Rivers

The “Roaring Tiger” exercise has benefited many students who have shoulder and neck problems caused by hunching over a computer for too long or working at a desk for too long, or from poor posture (e.g., overextending your neck when you read, lifting heavy objects improperly, etc.). The shoulder rotation in the Roaring Tiger exercise also relieves the stiffness and tension in the neck and shoulders which often occurs among the middle-aged. And because the exercise uses a unique breathing technique, it can also improve your lung capacity and your respiratory system. It can help to improve asthma and other respiratory problems.  

Golden Mother Yoga can also condition and strengthen your inner self, giving you a healthier and calmer mind, heart, and soul. The “roaring” part of this exercise opens the throat energy wheel (chakra) and the central energy channel within the body. Condition and strengthen the dan-tien with good chi and in time you will awaken this vitality wheel and ignite the inner fire within your body. Then you will be able to open the secret door to your inner power, experience the peace and tranquility that lies within all of us, and have the opportunity to explore and achieve a greater, healthier, and more joyful life.  

This exercise has two parts and uses two different sitting positions (first in a kneeling position, sitting on your heels, and second, sitting with your legs crossed in the single-lotus or double-lotus position).     

1.  Kneeling Position 

Starting position:

  1. Kneeling position, sitting on your heels.
    　
  2. Hands flat on the ground a few inches in front of your knees, fingers pointing towards each other, arms straight.
    　

The exercise:

  1. Lean forward, bending your elbows and placing your weight over your hands, lowering your body until your stomach is resting on your thighs.
    　
  2. Breathe in, tighten your buttocks, hold your breath, and relax your shoulders. Press your hands firmly down on the ground and raise your right shoulder up as high as you can by applying pressure on your right hand, and keeping the body still, lower your left shoulder downward. Then slowly move your right shoulder back as far as you can as you move your left shoulder to the front as far as you can. Continuing in a circular motion, lower your right shoulder down as low as you can and raise your left shoulder up as high as you can, then move your right shoulder to the front as you move your left shoulder to the back.  (NOTE: It is important to keep your head and body still when you rotate your shoulders in this circular motion, similar to the motion of bicycle pedals.)
    　
  3. Continue to hold your breath and rotate your shoulders several more times. Then breathe out and relax. (If your breath becomes short, take another breath after completing a full circular movement with your shoulders.)
    　
  4. Breathe in and hold your breath as you tighten your buttocks, then reverse the direction of the shoulder rotations—raise your right shoulder up, then to the front, then down, then to the back, with your left shoulder moving in the opposite direction as if your shoulders are connected to a straight rod. Repeat the circular motion 3 times.
    　
  5. Relax your body and breathe out.
    　
  6. Remain in the same position as above, keep your head and body still. Breathe in and hold your breath, raise your right shoulder as high as you can by straightening your right arm and with power try to hit the floor as hard as you can with your right elbow as your right shoulder drops toward the floor (do not let your elbow touch the ground though)—your left shoulder should rise up naturally like a see-saw. Continue to hold your breath, then repeat the movement with your left shoulder/arm/elbow. Repeat the movement on each side 2 more times. Then relax and breathe out.  
     
  7. Return to the starting position, on the ground on your knees, sitting on the back of your heels, arms straight. Inhale deeply into your dan-tien and hold your breath, focus the energy in your dan-tien, then with power, force the energy up your central channel as you turn your head to the right and roar the sound of “OM!” (like a dignified tiger!), exhaling fully. Then bring your head back to the center position, take another deep breath into the dan-tien and repeat the roaring 2 more times to the right side and then 3 times to the left.
    　

2.  Double-Lotus Position

Starting Position:

  1. Sit in the double-lotus position (or single lotus, or comfortable sitting position)
    　
  2. Hands flat on the ground a few inches in front of your knees, fingers pointing towards each other, arms straight.
    　
  3. Buttocks tightened slightly. 
    　

The exercise:

Repeat all of the above movements, from step1 to step 7.

　

Edited by Reverend Lian Deng

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#200-357, East Hastings Street, Vancouver, B.C, Canada, V6A 1P3 Tel:1(604)685-5548 Fax:1(604)685-5598