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'Swinging hi the Sea'

WEN JIAO

THIS exercise, the huanghai (swinging in the sea), is pop¬ular in China because it is very effective in treating many diseases, especially insomnia, dream-disturbed sleep, and in¬testinal and gastric disorders such as constipation and loose bowels.

It requires sitting still and then gently swiveling the upper part of the body to benefit the internal organs, limbs and bones. It helps to strengthen the functions of the viscera, regu¬late the blood flow, and promote the normal operation of the channels and their collaterals through which the ql circulates.

The huanghai exercise is simple and easy to learn. Any¬one, whether old, weak or ill, can do it provided he can take a sitting position.

Proceed as follows:

An ordinary sitting position or sit cross-legged. Place the hands above the knees. Sit still, straight but relaxed, head up¬right, facing directly forward. Remain in this position for a few minutes. Bend toward the right, then swivel to the left, straighten up and return to starting position. Repeat 36 times without interruption. Then bend toward the left and swivel to the right, straighten up and return to starting position. Contin¬ue 36 times.

Points to remember:
1. If taking an ordinary sitting position, it is better to use a stool. Sit on the edge with legs apart to shoulder width, feet parallel and pointing straight forward.

2. If sitting cross-legged, turn from right to left when the left leg is on top; turn from left to right when the right leg is on top; changing leg position for reverse directions.

3. Bend and swivel with the waist as the axis, nose point¬ing toward the navel. Don't raise your head.

4. The degree of the bend depends on the condition or de¬gree you think fit. Those suffering dizziness, hypertension or a feeling of repression in the chest need not bend far, those with body aches may bend lower, and those with intestinal or gastric trouble may bend moderately.

5. Do the exercise slowly, evenly, and in a relaxed way, concentrating your mind as if you were a part of the vast sea of air and swinging in it — hence the name "Swinging in the Sea."

The huanghai exercise is used in treating ailments and also for maintaining good health. In the former case, many such sessions are required daily and the number of times for swiveling should be increased slowly. In the latter case, it is enough to do the exercise only once before going to bed at night, re¬peating the process 36 times for each side, lasting about 15 minutes.