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The five elements of qigong

One of qigong’s best-known exercises is a series representing the five elements:
One of qigong’s best-known exercises is a series representing the five elements: earth, water, wood, metal, and fire. This series of movements seeks to balance the five currents of energy in order to improve brain and organ function.
There are several ways to do these movements. In this case, we’re following the model of Professor María Isabel García Monreal from the Qigong Institute in Barcelona.
EARTH

1. 
   Stand with your legs apart and your feet directly below your shoulders.
   
2. 
   Turn your feet outward slightly to strengthen the posture.
   
3. 
   K eep your shoulders relaxed and down and your arms loose at your sides, slightly away from your body (this is the Wu Qi, or rooted, posture).
   
4. 
   As you inhale, raise your arms in front of you until your hands are level with your shoulders, your palms facing down.
   
5. 
   Exhale as you bend your knees and bring your arms down until your hands are level with your stomach, your palms facing in.
   
6. 
   Hold this position for a few seconds, focusing on your breath.
   

WATER

1. 
   Starting from Earth posture, bend your knees into a squat, keeping your chest upright and exhaling throughout.
   
2. 
   Press your coccyx downward to stretch your lumbar spine.
   
3. 
   As you inhale, stand to return to Earth posture.
   
4. 
   4. Repeat twice, for a total of three.
   

WOOD

1. 
   Starting from Earth posture, turn your palms upward and open your arms to the side, forming a circle as you inhale, until your hands are level with your clavicle. Turn your hands so that your palms and elbows point downward, while keeping your shoulders relaxed.
   
2. 
   Reverse the movement as you exhale, making a downward circle with your arms until you reach your initial position.
   
3. 
   Repeat twice, for a total of three.
   

METAL

1. 
   Starting from Earth posture, raise your arms until your hands are level with your sternum.
   
2. 
   Turn your palms toward each other, about four inches apart, with your fingers relaxed and slightly separated, pointing upward.
   
3. 
   As you inhale, move your hands away from each other until they are shoulder width apart.
   
4. 
   As you exhale, bring your hands toward each other until they are back in position 2.
   
5. 
   Repeat twice, for a total of three, observing the concentration of energy as you bring your hands together in front of your lungs.
   

FIRE

1. 
   Starting from Earth posture, bring your hands level with your heart as you inhale, with one hand slightly above the other and your palms facing each other.
   
2. 
   Rotate your hands to feel the energy of your heart.
   
3. 
   Turn from your waist gently to the left, keeping your torso relaxed and your forearms parallel to the ground.
   
4. 
   With your palms still facing each other, separate your hands, bringing one up until it is level with your shoulder, and the other down in front of your abdomen.
   
5. 
   Turn from your waist gently to the right, keeping your torso relaxed and your forearms parallel to the ground.
   
6. 
   As you exhale, let your hands come back together in front of your heart.
   
7. 
   With your palms still facing each other, separate your hands, bringing one up until it is level with your shoulder, and the other down in front of your abdomen.
   

COMPL ETING THE SERIES

1. 
   Starting from Earth posture, inhale as you bring your hands level with your shoulders, palms facing down.
   
2. 
   As you exhale, lower your arms to rest at your sides, returning to the initial Wu Qi posture.