Relieve Summer Heat and Stabilize Your Spirit with this Exercise

Release time:2023-09-27 15:32

Relieve Summer Heat and Stabilize Your Spirit with this Exercise

On July 7th, we enter the period known as "Xiao Shu" in the traditional Chinese calendar, signifying the arrival of minor heat. As the saying goes, "As the heat approaches, it becomes as steamy as a sauna." This period is characterized not only by intense heat but also by humidity. During this time, our bodies may experience symptoms like restlessness, insomnia, and forgetfulness due to elevated external temperatures or internal heat. Alternatively, it can be due to a combination of external humidity and internal dampness, leading to issues like fatigue, heaviness in the limbs, and a loss of appetite. To maintain good health during this season, it's essential to control your emotions, avoid excessive exposure to high temperatures, maintain a balanced diet, and strike a harmony between work and rest. In this article, we recommend a set of exercises called "An Shu Gong" that can help you align with the rhythms of this season.

This exercise is adapted from the ancient text "Ling Jian Zi" and focuses on stimulating the points along the Bladder Meridian of the Foot Taiyang. It aims to dispel cold and wind from the lower back and soothe superficial body layers. Additionally, it involves lifting the arms to stabilize the spirit, promote the circulation of blood, and performing bending movements to strengthen the spleen and dispel dampness. Practicing this exercise during the hot and humid period of "Xiao Shu" can effectively prevent or alleviate the symptoms mentioned earlier. Here are the specific steps:


Sit cross-legged with your head and body upright, maintaining a straight back.

Let your hands hang naturally at your waist.

Keep your eyes focused straight ahead, practicing natural breathing (inhale through the nose, exhale through the mouth).

Remain calm and relaxed.

First Movement:

Hold your breath and gently raise your left hand, allowing your palm to touch slightly above your left ear.

Extend your fingertips backward with your elbow pointing to the front left.

Inhale and push your head and torso to the right side by using your left palm, pausing slightly at the maximum stretch.

Exhale, release the tension in your left hand, and gradually return your torso and head to an upright position.

Allow your left hand to hang down to its original position.

Perform this sequence for both sides, alternating between left and right arms for a total of 8 times.

Second Movement:

Hold your breath and slowly lift your left hand in front of your face with your palm facing up.

Continue lifting it above your head, as if you are lifting a heavy object.

At the same time, gently raise your right palm and place it on your right thigh with your fingertips pointing forward.

Inhale and press your right palm down while exerting force with your left palm.

Pause momentarily at the maximum stretch.

Exhale and return both hands to the initial position.

Perform this sequence for both sides, alternating between left and right arms for a total of 8 times.

Third Movement:

Hold your breath and lean your body forward, arching your back upward.

Inhale while extending both hands inward, spreading your palms slightly, and then lifting your arms behind you as if you are lifting something.

Reach the maximum point, pausing briefly.

Exhale and lower both hands while moving your body backward, returning to the initial position.

Repeat this sequence 8 times.


After completing the third movement, return to the initial position.

Practice natural breathing and relax for a moment.

By following these exercises during the humid "Xiao Shu" period, you can enhance your physical and mental well-being and better adapt to the season's challenges.