Chinese Healing Exercises (5 page)

3. Centerline of Sole Massage

Purpose

Physical:
Relaxes and releases the plantar fascia (the tough membrane covering the bottom surface of the foot, below the skin), and the related muscles. Helps to relieve plantar fasciitis.

Energetic:
Awakens the Central Channel, one of the core energy channels that runs directly through the center of the body. Since the Central Channel is formed almost at the moment of conception, advanced Central Channel work addresses constitutional, genetic, and karmic considerations. “Awakening” is a gentle approach, a very mild stimulation that helps a person become more sensitive to the qi in any targeted body location.

Techniques Used

Acupressure; reflexology. There are many models used in reflexology, most being accessed on the hands and ears as well as the feet. In one common model of foot reflexology, many of the internal organs are accessed along the centerline of the foot. While those organs will benefit from this massage, here we are using the model of the centerline of the foot as a hologram for the centerline of the body.

Method

Seated as before with right leg crossed over left knee, grasp the foot with both hands so that the fingers are on the top surface of the foot, and the thumbs touch on the Bubbling Well point, on the centerline of the sole just below the ball of the foot. With moderate pressure, make very small circles with both thumbs working together in the same direction. The nail surface of the thumbs should be touching, or nearly so. There is no set number of circles, but stay in one location long enough for you to feel the sole relaxing at that point. Then move both thumbs together toward the heel, about the distance of a thumb's width, to the next lowest point on the centerline of the sole. Repeat the circular motion in that location. Continue in this way until just before reaching the center of the heel
(
Fig 1.9
).

You will probably find spots that are sore or achy as you massage your foot. This is nothing to be alarmed by, but it does mean there is some restriction, a physical or energetic obstruction, tension, or irritation in the plantar fascia or muscles, or some toxic accumulation. You may want to spend a little more time applying circular pressure in those locations; many teachers claim that counterclockwise circles are best for dispersing such things, but I encourage you to experiment and see what feels best to you. Don't expect or try to clear that out in just one or two sessions, but after a few days or a few weeks of self-treatment, you will find that those points are no longer uncomfortable.

4. Centerline Fold and Spread

Purpose

Physical:
Flexes and stretches the sole of your foot to further relax and release the plantar fascia and related muscles; mobilizes the bones of the foot, helping to open the small joint spaces there.

Energetic:
Further opens the Central Channel and prepares the foot for the deeper energetic stimulation of the next exercise.

Techniques Used

Stretching; joint mobilization.

Method

Seated as before with right leg crossed over left knee, grasp your right foot with both hands, fingers interlocked over the top of the foot. With the heel of both hands (near where the base of the thumb, the thenar eminence, joins the wrist) squeeze the sides of the foot, from closer to the toe end of the foot, toward the centerline of the sole
(
Fig 1.10
).
This spreads the top of the foot, and gathers both physical tissue and qi along the centerline of the sole. Hold this compression for just a few seconds, and then slide your hands toward your ankle so that they are positioned closer to the middle of your foot, and repeat. Finally, move your hands even closer to your ankle, and repeat once more. In this position, you will not get much stretch at the top of your foot, but you will still get an effective gathering at the sole.

Next, move your hands toward your toes once more. Unlock your fingers, and place the tips of your fingers on the top surface of your foot at the midline, with the nail surface of your fingers touching each other, or nearly so. The whole length of your thumbs should be touching the sole of your foot, thumbs touching each other, with thumb tips near the middle of your toes. Using your fingertips mainly to anchor your hands in place and to provide some resistance for your thumbs, apply moderate pressure with your thumbs and spread them out toward the sides of your foot
(
Fig 1.11
on next page
).
This stretches the sole of your foot and slightly compresses the top of your foot. Do your best to keep the spreads slow, smooth, and even. The top of your foot will not visibly compress as much as the sole did because of natural bony restrictions. Return your thumbs to the midline of the sole, and repeat the spreads two more times, for a total of three. Then move your hands toward your ankle, to the middle of your foot, and repeat the three spreads in that location. Finally, move your hands closest to your ankles, and do three final spreads.

5. Palm Rub, Laogong to Yongquan (Bubbling Well)

Purpose

Physical:
Warms and brings blood to the bottom of the foot, softens and opens the tissues.

Energetic:
Stimulates qi flow, brings qi to K1, the Bubbling Well point. Physically and energetically prepares the foot for the next exercise.

Techniques Used

Friction massage, qi stimulation, induction, and sensitization.

Method

Seated as before with right leg crossed over left knee, with the right palm on the top surface of the right toes, grasp the right toes, wrapping your thumb around your big toe. Gently bend the toes back to stretch the sole of the foot. Place the palm of your left hand on the sole of your foot, so that the Laogong point at the center of the palm is roughly over the Bubbling Well point
(
Fig 1.12
).
Quickly and vigorously rub your palm back and forth over the sole of your foot. The movement does not need to be a large one. Try to make your Laogong point cross the Bubbling Well point with each back and forth motion. Do this one hundred times unless your hand tires before then. It will only take about a half a minute if you move your hand fast enough.

A variation, especially useful if you suffer from cold hands and feet, is to rub the palms of your hands together first, to warm them and bring more qi to them before rubbing the sole of your foot. Rubbing your hands together in this way is a common method to bring qi to your hands and sensitize Laogong, often done before beginning a variety of energy practices.

6. Pumping the Bubbling Well Point

Purpose

Physical:
Locally, of minimal importance. If there is a physical restriction at the ball of your foot, common in many people, this will reduce it. If you feel some tenderness at the point where you are applying pressure, that's an indicator that you're on the right spot.

Energetic:
This point has a variety of functions, so its energetic purposes are fairly extensive. It is the main point to stimulate the rising of qi, and as such it is called a “revival point,” used to awaken the mind from fainting or unconsciousness, or to focus and ease when a person has had a shocking, destabilizing experience. Even in less serious circumstances, it will stimulate the mind and provide a natural energizing effect. This is one aspect of its being the first point of the Kidney meridian, which ends within the brain. In what might seem paradoxical, it also exerts a strong calming effect on the mind, useful for reducing anxiety.

For people who practice qigong, martial arts, or other physical disciplines that have an inherent energetic nature, the more open this point becomes, the easier it is to connect with the earth to ground and draw the earth's energy upward. If you practice any of those arts and have some difficulty in grounding or perceiving qi flows up your legs, practice this for a few weeks and you'll feel the improvement. While all the foot exercises may be of some help, this one provides a particularly strong benefit in that regard. The traditional functions of this point are mainly focused on its mental and emotional benefits, but it will strengthen all the functions associated with the kidneys, and by extension the urinary bladder, which is the Yang organ paired with the kidneys. Some of these include normalizing urination, improving sexual vitality and/or desire, reducing back pain, and strengthening the bones. Those will become more pronounced when adding other exercises and practices that benefit the kidneys.