Energising weekend

Eat breakfast as for Saturday and afterwards experiment with chi kung, the Chinese system of energy exercise. Lunch is a baked potato filled with hummus, fresh tomatoes and chopped onions, plus a piece of fresh fruit. Then go for a gentle walk (again try ujjayi energy breathing). Dinner is Moroccan chicken followed, after a rest, by the spinning exercise.

Starting position of chi kung
The exercises look simple (and are) but they are deceptively powerful. Use them whenever you need a boost of focused energy. The following is the Starting Position of chi kung. It puts you in the correct position and helps you become aware of your entire body.

1. Stand with your feet shoulder-width apart. Find your natural balance - if your weight is too far forward or too far back it will cause tension and tiredness.
2. Feel the rim of your foot, your heel, your little toe and big toe relaxed on the ground.
3. Keep your knees relaxed. Check that your knees are exactly over your feet.
4. Relax your lower back, stomach and buttocks.
5. Let your chest become hollow. Relax and slightly round your shoulders.
6. Imagine you have a pigtail on top of your head, which is tied to a rafter on the roof. Let your head float lightly and freely. Relax your tongue, mouth and jaw.
7. Stay in this position for a few moments with your hands hanging loosely by your sides.

Holding the Dantien
This exercise stimulates the Dantien, the storehouse of vital energy. The Dantien is located about two fingers' width below the navel.

1. Stand in the Starting Position.
2. Men should place their left hand on the Dantien and the right hand over the left. Women should place their right hand on the Dantien with the left over it. Relax your whole body and lightly concentrate your thoughts on the Dantien.
3. With legs straight but not locked, breathe into the Dantien. Your abdomen will inflate under your hands.
4. Slowly bend your knees and breathe out. Your abdomen will deflate into the body on the out breath. Repeat this exercise for at least two minutes - as you get used to it, you can continue it for longer.

The spinning exercise
The art and science of spinning is said to rejuvenate and energise your entire system. Simply stand erect with your arms outstretched, horizontal to the floor. Now, spin around clockwise, from left to right, until you feel slightly dizzy. Don't be surprised if you can only manage half a dozen spins to begin with - with time you will be able to build up your spinning. Before you begin to spin, focus your vision on a single point straight ahead. As you begin to turn, hold your vision on that point for as long as possible and then refocus on the point as soon as possible.