THE WAY OF ENERGY Boyulnte rting the Sky with Both Hands ates All Internal Organs i i i alli | organs, from your ‘This opening exercise regulates all internal organs, fro} heart and lungs in your upper torso through to your kidneys and intestines in your lower abdomen. It relieves fatigue, increases inhalation, and helps prepare your body for the exercises that follow. It also helps invigorate the muscles and bones of your back and waist and can help correct poor posture of the upper back and shoulders. STARTING THE EXERCISE Start in the Wu Chi position: feet a shoulder-width apart, raise your arms, keeping your shoulders relaxed, shoulders relaxed, arms hanging loosely at your as if you were lifting an invisible balloon sides (see p. 64). Face straight ahead, Then slowly in front of you. As you raise your arms, breathe in. 1. When your bands rise above your head, turn your palms outward and bring them above the crown of your head, ready to begin pressing straight upward. Your flat palms and fingers should be fully turned to face the sky (you will ‘feel the stretch in your wrists). The fingers of each band should face inward toward each other over the middle of your bead. > 2. Now press both hands "| upward, straightening | your arms as fully as | possible — your hands | need not touch, Let your feet press firmly down into the ground. As you stretch up and down simultaneously, breathe out. Hold your arms in the extended position for one second. Then, as you breathe in, lower ‘your arms so that the backs of your bands are just above your bead, and ease the pressure on your feet. Pause for a second. Then repeat the cycle, moving your bands up and down over your head until you have done this eight times.THE WAY OF ENERGY 2. Drawing a Bow to Each Side Resembles Shooting an. Eagle ‘This exercise places the emphasis on your thorax — the home of your heart and lungs — thus greatly improving the circulation of blood and oxygen. It also improves the flow of energy in your small intestine. STARTING THE EXERCISE Starting in the Wu Chi position, unlock your knees (see p. 64). Then gently raise your hands so that they face your chest. Imagine that you 2. Then, while breathing in, are holding an invisible slowly bring your arms back balloon between your arms round to the front of your and your chest. chest. Repeat the exercise to the right side. Complete a total Of eight drawings of the bow, four to each side, alternately. . >; We =A Wh crayon epg 14 { 10 face the left with all your ) Singers pointing upward. Turn your head to the left, 100. Imagine that your left palm is pressing flat against the wood of an archer’s bow, while the fingers of your right hand are loosely curled around the boustring. Now \ pull the string back, leading with your right elbow, and press your leftarm out to the opposite side, leading with the flat of your hand. Breathe out as you stretch. Hold the position for one second. ~ \ i} 68/ ee ae ‘ ZH AY OF ENERGY | Holding Up a Single Hand Regulates ‘the Spleen and Stomach ree entwo his excreise increase the HOW OF EOEEY Tema aban et Your er al along os stomach Tey lp fo prevent eseases of Theatr testinal tact an Gach oredr cane om 1 Netw ese youre00 amor your one posedaboce yourrght ‘Bowe, pal facing werd tarned statu" freesareporning Teco owl band evens doer toward sour th pat facing ian rng 2. Now sagen your ars ibe bees ara treme ie tera erate in ye me ‘sana eee stared extant dora Pottforonesecon Advanced level ‘after regula peactice of the Insc lve ofthis exercise for bout year you can divance tothe next level, Aer you extend your palms fly (se step 2above), Jeave your hands in that position, breathe out, and {imagine that you are using 20 per cent of your power to ‘ress apart two ge Blocks fof stone. As you do so, twist slighly othe side with your Ian facing down, and PREPARING POR ENERGY ‘breathe out Keeping your hands in place, relax and breathe i. Then, onthe next ‘breath out, Amagine pressing the blocks apart with 40 per cceatofyourstrengih and ‘vst ate further tothe side, as fyou were turning. like a screw. Then, without moving, relax and breathe in. Continue the exercise Increasing your twist each "ume using 50,60, 70,80, 90, and 100 per cent of yo ‘COMPLETING THE EXPRCISE Relax and breathe in 2s you ‘ingot hands backein ‘font of your body both palms tured geaty upward, [nifyou were carrying Someshingin front ofyou. ‘hen torn your palms and fepea the excreie inthe ‘opponite directions, left hand ‘moving up and righthand mowing down as you exhale, Complete four fllcyeles of ‘oth movements ~ eight tensions of the arms in al, power each time you ‘breathe out, increasing ‘Your twist each time unt You are turned fully to the ide, After that, slowly “unwind as you breathe in. ‘Change sides and repeat.at tne ee ‘118 WaY OF ENERGY PREPAUNG FORENENGY 4. Looking Back Like a Cow Gazing at the Moon “This is one of the most potent of the eight exercises. Ithas a powerful effect on your central nervous system and the Cieculation of both blood and Chi to your head. It stimulates the vital power of your kidneys. It also strengthens the activity of your eyeballs, your neck and shoulder muscles, and yous nerves, and is excellent for alleviating high blood pressure and hardening of the arteries CAUTION Do not practise this Ba Duan Jin exercise when pregnant. 2 num bac overdone ‘Senn your bad bac Pe alm ec “Tornoe prema cay ots for ‘Sesacond andi ‘reine ‘ne Boor roo Tas ‘omnes ‘romper poo Yon boy tech Yur Teeror have ther orig tp te consc om he Stes ofyourfeet and te ‘io your oes ep ‘hough yourback neck, “STARTING THE EXERCISE Begin liting your ars from the Wa Ch postion (cep 64) 10 that you old Sarge imaginary balloon between yourarms and your chest, ‘myour dpe ae Advanced level yarn wereitatstete ‘rest ur ae bode Paceetns exerci ‘The, eeingpoa a ‘aston fron cd reiminecb idor pace bee msn, ap ect ck cso ate SEithapycmansen ” Twntcaneyer nce “poate font fee cet Shacctomenoo: beret eae eater es ‘When you turn to the left, front, Allow this to happen. progressively using 50,60, Sond ules eae ie ttnteice —Sadinuhbeetungs® ‘50.88 0.and matey a (pressing against an enormous 100 per cent of your power, argaingamntfecine”Then.asyoubretieout__eactame You waste a Ser tSevouire = apancewttom yurtipsa bree (esaeEepiromnc door te rer tote ead . cerry hanle, imine yorsrewang Ten esormie se roar ae opereentalyourarengts requencetobe oer ie Yursvenghtoldihe topremagast he sone [position for one second bal Hold for one second,THE Way OF ENERGY 5. Lowering the Head and Hips R. Excess Heat from the Heart »° ¢™Oves ‘The explanations for the valu ofthis exercise include prevellon gaint ever and recto esi te Sympathetic nervous psec certainly hava pe ean effect and, as such, cascs the flow of energy along a number of = your body's meridians, pean CAUTION Do not practise this Ba Duan in ex pregnant when 1 Prom tee Ch postion (seep 6, re yourrigh ‘nid oa are over or lead wa your hand bed ei downward 2 Brat outa you bot ‘tert your fee your Tabearm cued boi your Ina keg your frm thang eta doa by your side ranger alt our weigioyr ite Ing allow yr deceorise sgt off tteground Your bay any oe Tih ith och tease Toot down seard ote ‘Sy erejor cone second Seyret Advanced level Iter youve practic the becchestorayearor {re yu can progres tthe Srancedieve Fis instead of wastrsiog ‘your weight othe outer eg, ‘rdhe ae of our stretch, do the opposite For example, ‘when you bend over to he Jet tanfer your ull weight {oyour let leg Keep stralgtas you bend over on that side, andatiow your ‘age helt it slighely off the round Do this or the sequence of eight sretches, 3. Then rec overt te Jr post of comfort Sr arc. old be postion ‘your and or your Tada our weg on Journ foot keepin your ibe After practising the exercise In thienew way for abouts 2nd adjust your sense of| further level ‘Asyoubeeathe out and bend ‘over tothe et, imagine ‘magaeti current running betwen your left foot (Gvhich is atom the oo, Dearing all your weight) and you two hands (ori are formingan arctoward the round) Imagine the ‘magnetic force pling ‘with 20 per cent its strength Finish breathing ‘out Stay relaxed, without PREPARING FOR ENERGY comPLenNe THE [Breathe im asyou come up fod repent dhe right side Complete tour suetches to ‘chide slernatly ‘anpiapsiion and kes Breathe out agai, this time Amapining the force has Increased to 40 per cent ofits ‘strength, pling your hands ‘loser the ground. Then ‘ela and breathe in saying Inthat position. Complete gh pulls on tha side, and ‘rogresiely increase the power of the magnet £9 100, per cent ots strength ‘Then straighten up and "repeat the same exercise stretching tothe rght sie.THE Way OF ENERGY 6. Touching the Feet with Both Hands Reinforces the Kidneys and Loins “Ths exercise is good forthe muscles of your lower back and legs aaisercitcting your spine. Itisalso beneficial forthe internal aman of your lower abdomen. The movements of your waist ty being every tssue and organ of your abdomen into play. Jhanole exercise strengthens your kidneys, your adrenal inde and the arteries, veins, and nerves assoctated with them, race your kidneys play a vital role in regulating the water aetibbliam of your entire body, this exercise helps maintain a healthy balance in your internal environment. CAUTION Do not practise this Ba Duan Jin exercise when pregnant. 1. Starting he wc poston fee 6. ase ‘Gould bite 2 Now bring your arms Jorn patmsfacns ‘aera Bree a Sow ths. agin to bend Joneses sig Ices bsveng youre) tafe doun asf ong il Sat poston Bete out as teu eo, and ice ara down Frontof vou When you rch bf uct postion, hold for ‘ness Fagine thar yow areresing ebotom ona tory are, inflated balloon Your ands have come down tow otnt roby eel teh your ps Then sraighten up asyou breatbe in AS "you do tbe, contin cling your “arms around bebind yo (ef), ‘ringing bem pan cve your ‘pao ret font of ouwat solder heh ere they Bega Your bara should fsb n this PREPARING FOR ENERGY Advanced level ‘ter Yat ors free Keeping your fet at on he aut lomeryoatton breathe on comme a our os sathey Gece down Ind around You cecing ‘ons wil also help your balmce Lock stg abead. “ry to keep your back ‘you lose yout balance andl backward Resist the fempation to speedup ty todo hs exerese cally Slowiy, and smoot ‘postion byte ume youre ‘standing up, Make eight ful circles, moet slowly and ‘eu, eg your arms drop down as jar as you (cana the nses poi of the ices.THE WAY OF ENERGY 7. Clenching the Fists Increases Strength “This exercise develops the flow of Chi from your feet through, your entire body and extends it through your hands and eyes, It Excites your cerebral cortex and related nerves, and speeds the ‘ireulation of blood and oxygen in your cardiovascular system, “This is not a punching exercise ~ its designed to strengthen the flow of your internal power: it must be done slowly and calmly ‘with great concentration, Each movement begins gently and the full power comes in only atthe end of each extension, CAUTION Do not practise this Ba Duan Jin exercise when pregnant. stagrine THE EXERCISE postion ace p64) alighly Bend your knees. 1. Rod our bombs side vow fis (righ) and bold ‘hom ese yours pas Facing par. Breen Yow may sd it uncomfortable ‘bold your dumb ose your {feta but as you persevere ‘tl become ease. Advanced level Pract this level ater ayear ‘ortwo of performing the Sat facingstraight ahead, ‘with your feet aon the oor and your toes potting forward, Then tw about ASdegeesto hele, ‘without moving your feet, Begin to extend your arms as inthe basic exeretse Your fst wll still move straight out trom your shoulders, PREPARING FOR ENERGY “your left.armslowty forward [rd beg uring your fiscve toons pa don ‘rena boc eyo ‘etch aha ont old the postionjor one second poate exerese igh tes cahomately extending ye ‘and ight arms atwill be directed naturally thumbs are pressed tightly toward the le. ‘ward your palms Asyouextend your arms, itis ‘Third clench your teeth ‘ery important atthe ight. ‘vanced level todo the following four things tthe Fourth open your eyes as same time ‘wide as you can and glare nen straight ahead. First, breathe out flly through your nose ‘The combination af these four movement greatly Second, squeeze the fingers strengiens the power of ‘ofboth fists around the this exercise thumbs so that yourTHE WAY OF ENERGY 8. Shaking the Body Wards off All Illnesses ‘This exercise aims to refresh and regenerate all your internal organs by enabling them to massage each other. It is also ‘excellent for your spine, your nervous system, and your sense of balance. CAUTION Do not practise this Ba Duan Jin exercise when pregnant. STARTING THE EXERCISE ‘Standing in the Wu Chi position (sce p. 64), lower yourself slightly by bending your knees. Rest the backs of your bands on the flesh just above your ip bones on either side of your lower back. Shake your whole body by bouncing gently up and down from your knees. Your feet stay flat (on the ground. Make sure your shoulders and elbous ‘are completely relaxed so that their weight rests on the backs of your hands. You will feel your bands pleasantly ‘massaging your lower back. On each bounce, breathe out through your nose in little bursts, until you bave exhaled completely. Keep bouncing as Jou inbale smoothly: Continue until you have completed eight exhalations and inbalations. 80 Advanced level Although there is an advanced level for this exercise, itis not included in this book since there is a slight risk that some people might injure themselves if they attempt it without the guidance of an instructor. However, the benefit of the basic level of the exercise is considerable and it can be practised in combination with the advanced levels of the other exercises without causing any problem.