27 moves, Always Breathing Deeply
9-“Honey wanna go”- Huang Wang Gong is a Qi Gong move taught by Grandmaster Wong. It is meant to absorb earth’s energy. Imagine the large chakra in the palm of your hand and the large chakra in the base of your foot working together as a “suction cup” to bring the earth’s energy into your Dan Tien, the power center just below your navel. Alternating sides, fluidly and slowly, breathing deeply pulling the purple Gaya energy from the center of the earth. Your feet should be parallel and shoulder width apart.
9-Warm up bouncing-this is a Qi Gong bouncing move taught by Grandmaster Fu to gently “wake up” the cells of your body. It is done in a natural rhythm, as though you were holding a baby in your arms. Women should place their right hand below their navel, men their left hand below their navel, with the opposite hand above the navel. Gently bounce with soft knees and wake up your bodies cells and get your energy moving. Check to make sure your feet are parallel and shoulder width apart.
9-Vigorous bouncing-another one of Grandmaster Fu’s teachings, this is a more vigorous bouncing or jogging (as the Chinese call it) with the hands away from the abdomen. Let your energy determine where they swing and move. Dr. John Gray, Men are from Mars, Women are from Venus, calls this exercise “bounce and shake” and explains in his lectures how 5 minutes of “bounce and shake” burns as many calories as 20 minutes of aerobics burns. Feet are still parallel and shoulder width apart.
9-Vigorous jogging w/feet-The Edgar Cayce Exercises takes the Chinese jogging one step further by adding lifting of the feet to the vigorous bouncing; shaking your hands and really getting your blood, or Qi, moving.
9-Slow down bounce w/Wuji-Now we’ll slow it down and play with the energy we created and call it self-Wuji play. Imagine a cloud of energy around you, also known as your aura, and play with the smoke-like swirls, mixing it with the energy around you. Feet should be parallel and shoulder width apart.
3-Head forward and back-Inhale and look up making your neck as long as you can. Do not throw your head back, this is more of a lengthening move for the neck, creating space between the vertebrae to stretch. On your exhale, look down.
3-Head circles count/clock-Now bring your ear to your shoulder and around in a circle remembering to inhale while looking up and exhaling while looking down. Reverse directions.
3-Shoulder circles, front then back-this is a very subtle movement of small circles, drawing the shoulders from the natural placement slightly forward then down and towards the back and up. Imagine the small circles are drawn with your hands and the stretch is from the neck to the shoulders. Do 3 starting towards the front and then 3 starting towards the back.
3-Grand circles up in front then down sides like bird-This is a favorite done by hundreds of thousands of Chinese every day to open their chakras. Imagine yourself standing in front of yourself and bring your arms forward and up, caressing your imaginary self on the way to the top. Then bring your arms down to the sides with soft elbows and repeat. Once you have completed 3 grand circles lifting your imaginary self up and opening your chakras it’s time to reverse the movement; bringing your arms up to your sides like a bird raising it’s wings in flight and down in front once again caressing yourself on the way down.
9-Mini-hand circles earth-with your arms slightly bent and pointed at the earth make 9 quick circles imagining the vortex you are creating and drawing Gaya’s energy up to your heart center.
9-Mini-hand circles heaven-with your arms slightly bent and pointed towards the sky make 9 quick circles in the opposite direction and imagine the energy you are drawing to your heart center from the heavens.
3-Hands up/align meridians-hands flat and arms straight above your head, arms close to your ears allow your meridians to align with the earth’s and the heavens.
3-Energy to Dan Tien (HOH)-Hands over head, one directly above the other and take 3 deep breaths imagining the energy coming down from the heaven’s in through your crown chakra down your spine into your Dan Tien.
9-Hip Circles counter-clockwise-with your hands close to your abdomen “feeling” the energy we have accumulated there, rotate your hips in a counter-clockwise direction and use your hands to not only mix the energy up but to absorb more energy from the earth. The movement is rather like you are cleaning out the inside of a barrel with your hips.
9-Hip Circles clockwise-now rotate your hips in the opposite direction.
9-Dancing Bear-this is a slow, deliberate move where you are imagining your body is similar to an hourglass with sand in it; when you are facing the right side your weight is concentrated on that side and your left side is creating a vacuum that absorbs earth’s energy. When you face the left your weight is on the left side and you absorb the energy from Gaya through your right foot.
9-Feet Apart Dish Rag-Spread your feet about 3 feet apart and rotate your upper torso, leading the exercise with your nose and allowing your arms to follow as dead weights. Picture your internal organs as though they are dishrags and you are wringing them out with each rotation, pushing the toxins out of your liver, pancreas, gall bladder etc. into your organs of elimination to be released from your body.
Warrior to Reverse Triangle-2 yoga moves to stretch and strengthen your entire body. Your feet should be about 3 feet apart. Point your right foot out straight, your left foot should be placed at approximately 45 degrees to your center line and your heels should line up for best balance. Bend your knee and clasp your hands behind you for a deep breath, in front of you for a breath, up above your head-arms should be next to your ears-for a breath, arms brought parallel to the earth with right in front over bent knee, hand facing the earth, left hand should face the heavens. Then bring your hand to your knee and rotate your hips to open to the center and reach over your body. Side bends stimulate your lymphatic system. Turn over bent knee and straighten the knee and stretch towards your foot. Place your left hand on the ground (or on a block or on your knee-wherever you are comfortable) and reach your right hand to the heavens behind you. Then bring your hand down and slowly rotate to the front. Slowly roll up to a stand, one vertebra at a time. Repeat with left knee bent.
9-Squat and twist-Pilates move to bring your heart rate up using the large muscles in your legs for squats. Rotating at the midsection and touching your elbow to your alternate knee.
3-Left knee counterclockwise/clockwise-very subtle movement to stretch the ligaments and tendons surrounding the knee; while doing the counterclockwise rotation picture the “bad juju” dripping from your knee joint onto the earth to be purified by Gaya and while doing the clockwise rotation imagine the vortex you are creating and absorb the clean energy from Gaya.
3-Right knee counterclockwise/clockwise-same as left knee.
3-Knees together counterclockwise/clockwise-knees together.
PY’s balance L & R-Paramahansa Yogananda was the great master who began SRF (Self Realization Fellowship). While balancing and standing tall on your left foot, bring your right foot out in front of you for 3 counterclockwise rotations, and then 3 clockwise rotations; foot to the side rotating in each direction 3 times and then to the rear for the same rotations. Remember to stand tall, using the arms for balance, gaze should be focused on a drishti (focal point) where your 3rd eye would be looking and breathe deeply.
9-Walk in Place-toes-stand on your toes and take 9 steps in place.
9-Walk in Place-heels-stand on your heels and take 9 steps.
9-Walk in Place-outsides-stand on the outsides of your feet for 9 steps. This is strengthening the muscles around your ankles.
9-Walk in Place-insides-stand on the inside of your feet for 9 steps.