Pai Da: tapping along the meridians

Qigong · 5 min · level: easy

An invigorating self-massage: light tapping of the meridian lines with the palm.

What it gives

• A quick “switch-on” in the morning
• Circulation through the limbs
• Warming up

Steps

1. Inner surface of the arms1 min

   With your palm, tap the inner side of the arm from the chest to the hand (the course of the Lung, Pericardium, and Heart meridians). 3–4 passes per arm.

2. Outer surface of the arms1 min

   From the back of the hand up to the shoulder and neck (Large Intestine, Triple Burner, Small Intestine). 3–4 passes.

3. Outer surface of the legs1 min

   From the pelvis down along the outer and front side of the legs to the feet (Stomach, Gallbladder).

4. Inner surface of the legs1 min

   From the feet up along the inner side of the legs (Spleen, Liver, Kidney). Finish with a light rubbing of the knees.

5. Lower back and lower belly1 min

   Rub the lower back until warm (the area of DU4 and BL23), then with warm palms — the lower belly in circles.

Caution

The tapping is light, no marks should remain on the skin. Do not tap the belly during pregnancy.