This exercise, called Drawing The Bow, requires a variety of muscle groups to be involved and helps to tone and condition each of them. The biceps, shoulders and forearms are strengthened due to ‘drawing the bow.’ The major muscle groups in the legs and back are used, as are the muscles surrounding the waist and the knees. Traditional Chinese Medicine believes that this exercise will help to improve the function of the kidneys.

The effort of performing the exercise will raise the heart and breathing rates to help improve cardiovascular condition. Plus, the balance and coordination required help to improve brain function for motor control, especially since the movement is mirrored on both sides of the body. And as in all of the stretching stances in qi gong, the action of lengthening the muscles helps to relax and warm them while reducing stress and negative energy.

Begin from the starting or ‘wu ji’ position. When you are ready, lift your left foot and step to the left so that your feet are now slightly wider than the width of your shoulders. Make sure that the toes of each foot are pointing directly ahead of you and that your feet are placed firmly and flatly against the floor.

Do not lock the knees, but keep them slightly bent. Your back should be straight with the pelvis tucked forward and your head held up strongly. Take a moment to focus on your breathing and empty your mind of distracting thoughts. Breathe slowly and deeply, inhaling through the nose and exhaling through the mouth.

The motion begins by raising your hands to chest level. Next, you cross your hands so that the left one is in front of the right one. Now raise the rest of your left arm up and away from the body so that it too is at the same level as your chest. Imagine that your left hand is gently holding an archery bow. Your fingers should be bent slightly, but do not tense them up.

As your left arm is moving into position, your right arm should also be raised to your chest. Bend the right elbow and the first two fingers of the right hand, as if there is an arrow positioned between them. Keep the right arm close to the body and look to the left as if to follow the sight line created by the left arm.

The visualization part of this exercise is that you should imagine an actual ‘target’ that you are aiming for. Now ‘draw’ the bow and arrow as if you are really shooting by gently stretching the arms away from each other. At the maximum point of the stretch, ‘aim and release’ your arrow by releasing the fingers of the right hand. Imagine that you feel the arrow release from the bow and sail directly towards the target.

Watch the arrow hit the target in your mind’s eye. As you release the arrow, exhale and begin to release the stretch, returning in opposite motions to the at the same time that you exhale and begin to release the stretch. Return to the starting position, the be sure to repeat the exercise in a ‘mirrored’ form. In other words, now imagine that the bow is in your right hand and the arrow in your left.