Qigong Tip of The Week – Liver Cleansing Exercise

In this video, Chris Shelton describes the Liver cleansing exercise:

Qigong Tip of The Week – Liver Cleansing Exercise


This exercise particularly clears and harmonizes the energy of the liver. It is useful for reducing any of the physical or emotional complaints for wood element imbalance, See Chris’ Book Pg 66. On the emotional level, it targets and reduces the negative emotions of anger and frustration, while encouraging kindness and compassion.

The movement:
1. Start with the Three Regulations: Steady breath, relaxed mind, Wu Ji posture, feet shoulder width apart, shoulders relaxed and broad, tailbone tucked, crown point rising. The tongue should be pointing straight up, touching the roof of the mouth.
2. Pull Down the Heavens three times.
3. Bring the right hand, palm up, to the right side of the body. Position at the ribs.
4. Stretch the left hand forward, wrist cocked so the palm faces out, as if you were trying to push something away from the body.
5. Pull the left arm/palm back, as you push the right arm/palm out. The left palm pulls in to the left side of the ribs, facing up while the right arm extends forward, palm vertical, facing away from you. In other words, the left hand goes back to where the right hand started and the right hand pushes out as the left hand initially did. Widen the eyes and stretch the tendons of the fingers of your outstretched hand.
6. Repeat this exchange. There should be a rolling effect of the palms as they pass one another midway through the movement.
7. Finish by Pulling Down the Heavens three times.

1. Do this daily to keep your Liver energy flowing smoothly, but particularly if you have issues to do with anger, resentment or frustration.
2. Keep your shoulders relaxed.

Mirror Talk

Another very simple technique I have used to address emotional issues and create positive change in my life is to talk to myself in the mirror. This may be uncomfortable because it’s difficult to face yourself; however, persevere because the practice can bring unexpected benefits.

This is an excerpt from Chris Shelton’s book, “Qigong For Self-Refinement, Total Health with the 5 Elements”. Chp. 19 Pg. 104

In addressing emotional issues, talk to yourself in the mirror with compassion and curiosity. Try to find out what is really going on. What is at the root of the problem? Is it fear? Resentment? Jealousy? Your inner self is doing the best that he/she can; simply try to understand. It will seem like you become your higher self talking to your physical self. See what come up, and allow your higher self to deal with it, keeping in mind your goal of achieving health and harmony.

This technique can also be used to co-create with your higher power (whatever you conceive that to be) positive attributes. In co-creating, there are two important principles to keep in mind. First, always talk and think in terms of the positive. For example if you know you are a controlling person, which is a Liver dysfunction in Chinese medicine, do not say to yourself “Please help me not be a controlling person!” Instead say “I choose to be loving, compassionate, patient, and tolerant!” (or whatever the opposite of controlling is for you). In this way you will always affirm and manifest the positive. Secondly, as you speak to your “self” in the mirror always speak in the present tense. Do not say “I will one day be compassionate,” or “I want to be compassionate.” Rather, say “I am compassionate!” This is not wishful thinking. In face you ARE whatever you want to be. The fact that you can conceive of it means that you have the kernel of that quality in yourself; now you want to bring out that quality and let it flourish.

One of my clients recommends continuing this mirror talk until you break into laughter. Laughter is a sure and certain sign of health. Remember, happiness is your natural state.

This practice can be found in Chris Shelton’s book “Qigong For Self-Refinement”.  Available on Amazon, MorningCrane.com, and ChrisShelton.net


Tips for staying cool, calm, & collected this Summer

Summer is in full swing now! Did you know that when the weather is sizzling your insides are feeling hot, hot, hot?

According to Traditional Chinese Medicine (TCM) the Fire Element is associated with summer. Mania and overexcitement are common negative emotions connected with this time of year. You may feel overextended, overworked or even overjoyed. If you’ve been reading our stuff regularly (we hope so!) you know we are advocates for living a balanced existence. Too much of anything – yes, even joy – is never an ideal situation for your body, mind and spirit. By examining the relationship between summer’s Fire Element and the duality of yin and yang we can learn to live in balance and harmony irrespective of how fiery life feels.

During each of the four seasons it’s important to pay attention to the most dominant element at play (i.e., Fall/Metal, Winter/Water, Spring/Wood, Summer/Fire) so you can counter-balance the element’s impact on your health. For example, summer is associated with the Fire Element so be sure to add more Water Element to your summer routine. While Fire is considered “yang,” which is associated with feelings of aggression, loudness and busyness, water is its opposite (“yin”) and plays out as passive, quiet and relaxed moods. When Fire and Water are properly balanced life flourishes. Placed in the right position Fire and Water produce steam, which is so powerful it moves trains – and your body! A proper blending of Fire and Water moves our blood and fluids in perfect harmonious balance, which increases our health and vitality.

An excess of Fire Energy can produce high-blood pressure, hypertension and cause stroke and heart attack. It’s not an accident that our risk of suffering heart failure raises as the temperature spikes upward. When it’s hot outside drink plenty of room-temperature water. (Ice water actually creates more heat in the body.) Remember to eat foods that nourish the Water Energy of your body.

Here’s an easy-to-follow list of foods you can eat this summer to keep your Fire Energy and Water Energy in balance. Full steam ahead into summer fun and health!

Melons like watermelon, cantaloupe and honeydew. Cucumber, pears, grapes, tomatoes, raspberries and black berries.

Celery, snow peas, radishes, sprouts, summer squash, zucchini, cabbage, broccoli, seaweed, corn and potatoes. Leafy greens like lettuce, spinach, chard. Enhance your body?? Water Energy by steaming or lightly saut?ing veggies.

Drink mint and chrysanthemum tea. Avoid ice-cold drinks and enjoy room-temperature water with lemon and peppermint.

( *Special shout-out to the Yo San University’s June 2014 newsletter)

Our hope for you this month is to keep cool, calm and collected!

Love and Gratitude,
Chris & Parisa Shelton and the Morning Crane Team

Tango & Salsa Lessons with Hayes Koles of Sugar Rhythm

Learn how to do the Tango and the Salsa.  Prepare yourself for cruise ship ballroom dancing, weddings, vacations, parties, corporate holiday functions, and social dance clubs! Instructor: Hayes Koles;
Single class, single person: $20
Single class, couple: $35
All 4 classes, single person $60
All 4 classes, couple: $100

Center & Balance Meditation. CLICK HERE TO PREVIEW!

New Early Friday Morning Mat Pilates Class & TRX class time changes

We continue to tweak our class schedule and offerings to meet the diverse needs of our clientele.  Starting this week we will offer a 6:30am Pilates Mat class with Ajanae Edwards for all you early birds.  Then TRX Suspension at 9:30am with Parisa Shelton.

Click here to sign up!


Ladies Night Out in Downtown Willow Glen, Thursday, July 19, 6-9pm

Leave the family at home, come with your friends, and make new friends here @ Morning Crane! This Thursday evening we will be distributing  50% off fitness class coupons and conducting stress management acupuncture treatment, chair massages, and spiritual counseling.

Mommy & Me Bouce Fitness Series runs until July 19

A class for moms and their children to exercise together!

Have fun, play, and get fit! This class incorporates FUN exercises for every body part utilizing resistance tubing, Bosu balls, TRX and more. Inspire your family to work together!

Tuesdays 10:45- 11:30 am OR Thursdays 4:00 – 4:45 pm

Program runs six weeks – June 12 to July 19

  • Six week series price: $90 for parent and one child ($30 extra for second child)
  • Individual class price: $20 for parent and one child ($5 extra for second child)
  • Perfect for children ages 5 to 10 years old
  • Maximum of 2 children per parent

Click here to sign up

Punch it out and lose 2 inches fast

“Add boxing to your cardio routine. When you throw punches with weights or at a fast pace, you’re working your core in a way that helps to flatten your midsection. You must engage your core to throw punches, and twisting your torso works all the ab muscles.

Boxing also gives you a cardio workout that burns extra calories. Add 16 minutes of boxing three times a week to your regular cardio routine (30 minutes at high intensity four to five times a week), and you can lose up to 2 inches from your waist in four weeks. Simply throw punches while holding 1- or 2-pound weights for 8 minutes, alternating arms, then repeat without weights at a faster pace for 8 more minutes.”

–Michael Olajide Jr. and Leila Fazel, co-founders of Aerospace High Performance Center in New York City

What not try a Cardio Kicking Boxing class with Chris Shelton @ Morning Crane Healing Arts & Fitness Center?!

FREE CLASS! Introduction to Consciousness, Emotions and Energy

Introduction to Consciousness, Emotions and Energy with Maggi Quinlan


Thursday, June, 7, 2012 From: 6:30 PM – 7:30 PM

Mastering Inner Health: Discover how diving deeper into each of these realms and achieving mastery can support you in developing deeper Self-Awareness. This allows your life to make more sense, flow with more ease, make communications easier, and relationships more satisfying, and achieve more ease in your physicality.