Illustrations of Postures

1. Holding the Golden Urn

Designed to strengthen the pinky and thumb fingers, Holding the Golden Urn joins the pinky fingers to a line which runs up and around the ears (at which location is housed one of the two major cranial bones), down the sides and to the small toes (Fig. 3.83(a)), and strengthens the thumb line by joining it to the cranial bone, to the chest, to the navel and down to the big toes. (Fig. 3.83(b)). These two lines are very important in holding the muscle tendons and bone structures together. When connected, these two tendons issue force on the sides and the front. Holding the Golden Urn is divided into two positions: the Yang Position and the Yin Position.

(a) Yang ^sitton Feel the thumb line and big toe

(a) Yang ^sitton Feel the thumb line and big toe

Bowed Tendon Horse

a. Yang Position

Assume a Horse Stance with your standard width, toes point inward, knees separate and locked as mentioned above in Embracing the Tree. (Fig. 3.84)

Meridian Yin And Yang Arm
Fig. 3.84 Holding the Golden Urn—Yang Position

Bend your arms (as shown in the Fig.) so that your elbows, at a shoulders' width apart, drop and are forward vertically, causing your upper arms to be about 45 degrees away from your back and your forearms about 30 degrees out to your sides (not directly in front of your upper arms), with the wrists at 90 degree angles. For both hand positions of the Golden Urn, round the shoulders forward, then feel as if you are pressing up strongly, but without actually moving the arms. The chest sinks down slightly in response to the scapulae pulling around. In the Yang position, your hands are spread, palms down, with a pull exerted on the tendons of your fifth fingers (pinkies), so that the backs of your hands make a flat surface upon which you could support a large "Golden Urn". (Fig. 3.85(a)) (The spread fingers with the outward pull felt in the pinkies produce a bracing action that enables you to sustain considerable weight.) The tendon lines that are used here connect the small toes and small fingers, putting more force and energy in the small fingers and small toes. Small fingers are weak and seem useless but, when strenghtened, will give power to the whole structure. (Fig. 3.85 (b)) The diagram shows the meridians of the fifth finger tendons joining the fifth toe tendons. This tightens and strengthens the entire outer structure.

Fifth Finger

Feet the little finger line and little toe line connect. Union will tighten up and strengthen the outer structure.

Feet the little finger line and little toe line connect. Union will tighten up and strengthen the outer structure.

b. Practice

In the Golden Urn we use one breath, but many inhalations. This means continue to inhale until you are out of breath, then exhale. This is regarded as one breath.

Your tongue should be at your palate throughout to keep the energy flowing safely.

(1) Start with Energizer Breathing, nine to eighteen times. (Fig. 3.86) Exhale and flatten the stomach. Inhale and pull up the left and right side of the anus. Bring the Chi to pack, circle and wrap around the kidneys.

(2) Inhale and pack the Chi in the lower abdominal area, contracting the anus, and pull up more on the urogenital diaphragm. Feel energy draw up from the soles of the feet to the sacrum.

(3) Inhale, packing to the sexual organs. Tilt the sacrum back to create a suction and pull the back part of the anus toward the sacrum.

Holding The Golden Urn
Perineum

(4) Inhale and pack the Chi at the sacrum. Tilt the sacrum back.

(5) Inhale and pack up to T-11, tilting or pushing the T-11 to the back (or use a wall as a guide and push the T-11 to the wall) until you feel like a flexed bow. The power of the bow is felt as the T-11, in being pushed back, creates a tension in joining together with the C-7. Inflate the back with Chi pressure, contract the anus and pull up the urogenital diaphragm. Feel the energy rise from the soles K-1 to the T-11. Feel a big band or Chi Belt stretching from the T-11 to the Door of Life and then towards navel and lower abdomen.

(6) Inhale, contracting the anus more and lifting the genitals, drawing more energy up from the feet and packing it into the kidneys and C-7. (Fig. 3.87) Tilt the C-7 to the back (use the wall as a guide and push the C-7 to the wall) until you feel the C-7's strong connection to the T-11 and sacrum. Feel the full strength of the flexed bow as the Chi inflates the entire neck. Hold for a while.

Neck Clench

(7) Inhale and pull up more, tighten the neck and squeeze the cranial bones. Clench the teeth and press the tongue up to the roof of the mouth. Inhale. Pull the energy up to the base of the skull and squeeze more in the cranial bones. Tilt the neck to the back (use a wall as a guide by pushing the neck toward the wall). Feel the neck and the base of the skull have a strong connection with C-7, T-11, the sacrum, the knees, and the feet, and feel them become one flexed bow of strength. Inhale more and tighten, bringing energy up to the crown. (Fig. 3.88) Stop for a while, and exhale. Relax. Follow with the Yin Position.

Yin Position

c. Yin Position

(1) Turn the hands over palms up, and rotate the hands outward so that the thumbs now pull back and out to the ears with the wrists at 90 degree angles. Feel the stretch of the wrist tendons by locking the elbows and the wrists when turning the hands. The elbows sink in. The scapulae are rounded. When you stretch the thumbs, you are stretching the tendons. This is the Yin position. (Fig. 3.89(a) and (b)).

(2) Breathe normally. You should feel the energy rush up and over the head, into your arms and down the front of the body to the navel. Concentrate on the solar plexus. Make sure the energy is flowing down from the tongue to the solar plexus and navel along the Microcosmic Orbit. Considering an inhalation and an exhalation as one cycle, do nine cycles. Exhale more and inhale less. This is called Yin breathing. It will help to bring the energy down the front more easily.

Yin Breathing
Big Toe Big Toe
Fig. 3.90 Holding the Golden Urn—Yin Position, Side View

(3) Yin Position—side view (Fig. 3.90): When the thumb and toe lines are linked together they will connect all the muscles, tendons, bones, and the spinal cord to operate as a single structure. This will help the rooting power in the front energy line.

In the Yin position, the flow runs from the thumbs to the upper arms, and the big toes connect with the knees, navel and thumbs. The thumbs connect with the lungs and with tendons that run down the torso and the front of the legs to the big toes.

d. Holding the Golden Urn-Rooting Practice

Using his thumb and index finger your partner will press against your wrist and place another hand on your hip. Start with the left side, then do the right side.

e. Rootedness

(1) Yang Position Rooting: Assume the Yang position and pack in energy to the abdomen, the spinal cord, and up to the neck. Feel the strength of the spine, as a flexed bow. Now brace your tendon lines by extending your pinky fingers out very strongly. Have your partner attempt to push you out of the stance by gradually pressing against the wrist and the hip. (Fig. 3.91(a))

(a) Side Pushing

(c) Front Pushing will increase the thumb and tendon power

(2) Yin Position Rooting: With your bodies connected in Yang Position Rooting, turn your hands over and you can transform the force to the ground through the bone structure. The thumbs link with the big toes. You must feel the thumb gaining force. The whole front line, starting from the thumb and continuing to the arm, hand, front of the head, ear, arm pit, front of the hip, and the leg to the big toe, is connected and pitted against your partner's force. Have your partner attempt to push you out of the stance by gradually pressing against the wrist and the hip.

f. Back and Front Pushing

Back pushing strengthens the whole spinal cord, the pinky fingers and small toes, and the back fasciae. Return to the Yang position. Be sure to press the big and small toes down, and feel that you are exerting force on the small toes and on the small fingers. Have your partner push from the back while you assume the stance. (Fig. 3.91(b)) retain the stance and have your partner push your chest. (Fig. 3.91(c))

When the tendons are used properly, less effort is needed to maintain good structure. In the Yang position, notice the feeling of support along the tendon lines.

Exhale and relax. Begin by assuming the Yang position. Quickly pack in energy to the whole back and to the neck. Move into the Yin position by turning the hands over and pulling the thumbs back. Feel the relationship between the thumbs and big toes. Keep this awareness as your partner pushes you in the Yin position.

2. Summary of Holding the Golden Urn a. Yang Position

(1) Stand with feet a knee-to-toe length apart; sink the elbows; hold the hands open at shoulder level with the palms down; lock the wrists; hold the hands at a 45 degree angle to the forearms; stretch out the pinky fingers so that you feel the energy in the small fingers; and feel the connection between the small fingers and the small toes. (The muscle-tendon meridian from the pinky fingers goes up the arms, up the side of the face and around the ears, down the outside of the arms, through the scapulae, down into the sacrum, and down the outside of the legs to the small toes.)

(2) Breathe below the navel (lower abdominal breathing).

(3) Exhale, pull up on the genitals, the perineum and the anus, locking the knees and feet.

(4) Inhale and pack in the navel.

(5) Inhale and pack the middle abdomen.

(6) Inhale and pack the lower abdomen.

(7) Inhale, tilt the sacrum, and pack the sacrum.

(8) Inhale and pack T-11 and the kidneys' areas.

(9) Inhale, lock the neck, bring the energy up to C-7, and inflate the neck.

(10) Inhale to the Jade Pillow, squeeze the skull and the temple bones.

(11) Inhale to the crown.

a. Yin Position

(1) Exhale, turning the hands with the wrists locked, energize the thumbs, and bring the energy down. (The route from the thumbs goes down the inside of the arms to the collar bones, to the sides of the sternum, down to the navel and spreads out to both legs, down the inside of the thighs to the lower legs and to the big toes.)

(2) Place the hands over the navel, bring the feet together and relax.

(3) Practice the Bone Breathing Process.

3. Golden Turtle and the Water Buffalo

People with high blood pressure should consult a doctor before attempting this posture.

This posture energizes the toes and all the tendons of the toes and the fasciae of the thigh and the legs and strengthens the back fasciae, spinal cord, sacrum, kidneys, adrenal glands, neck and the head.

This position is called the ''turtle back''. The back will be energized like a blown-up balloon.

The workout given by this pose is equivalent to a headstand, but rather than blood flowing to the head, Chi is directed to the head, making it easier to direct and circulate the increased blood flow downwards.

Due to weakness in the thighs or tight hip joints, you may feel excessive strain when you first begin to practice the Turtle/Buffalo positions, even if you are not sinking very deeply into the position. If this is the case, practice with a chair or table in front of you on which to rest the arms. This support will enable you to gradually work into the position without straining yourself. (Fig. 3.92)

Turtle Stance

Note that the back is straight and parallel to the floor.

Fig. 3.92 Turtle/Buffalo Position—Side View

Note that the back is straight and parallel to the floor.

Fig. 3.92 Turtle/Buffalo Position—Side View

It is very important to keep the back straight and parallel to the floor. It may be difficult to feel when this is happening at first. Practice occasionally in front of a mirror to help develop the inner feeling of this occurrence.

a. The Golden Turtle Immersing in Water-Yang Position

(1) Place the legs in the standard stance.

(2) Begin Energizer Breathing. Breathe in and out nine to eighteen times, inhaling more, exhaling less. When exhaling, keep the abdomen flattened to the spine.

(3) Inhale. Tighten the fists, fold the forearms against the upper arms, round the back, and sink the chest. Exhale and bend forward with the back straight so that the line made from the coccyx to the top of the head is horizontal to the floor. (Fig. 3.93)

(4) Keep the forearms folded onto the upper arms, resting in front of the chest. (Fig. 3.94) Keep the armpits open to make a space big enough to accommodate an object about the size of a pigeon egg. Round the scapulae. The back feels like a turtle and is energized with Chi.

Inner Spiritual Regions
though the inner side of the leg to the genital region.

Fig. 3.93 Muscle-Tendon Meridian in the Turtle Position

Fig. 3.93 Muscle-Tendon Meridian in the Turtle Position

Back Muscles Tendons Lungs Connection

(5) Lock the sacrum and open the knees so that you can feel the weight of the body sink down to the hips, to the knees, to the feet and, finally to the ground. The spine should be horizontal to the ground. Pull the energy into the groin area where the sexual energy is. Tuck in the chin and set the neck firmly in position. Press the elbows against the inside of the knees. With the elbows, press out against the knees, while the knees press in, equalizing the force. Neither should press harder than the other.

(6) Inhale ten percent and pack the energy in the abdominal region (navel). Hold until you are out of breath.

(7) Inhale and pack down to the lower abdomen.

(8) Inhale, pack at the perineum and pull on the sexual organs more tightly. Pull the Mother Earth energy up to the perineum.

(9) Inhale, pack at the sacrum and tilt the sacrum. Pull up the sex organs more firmly.

(10) Inhale, pack at T-11, the kidneys and adrenal gland areas. Tilt the T-11. Feel the entire spine as a fully flexed bow . Inflate the lower back with Chi pressure and energize the kidneys.

(11) Inhale, pack at C-7. Tighten the neck and the cranial bones. Clench your teeth.

Kidneys

Kidneys

Turtle Neck Posture

See Fig. 3.96 (a) through (k) for additional exercises utilizing Golden Turtle Position.

Golden Turtle Posture

(a) From the basic stance, with the outside edges of the feet parallel, squat down, placing the elbows between the knees with the palms together. Keep the back as parallel to the floor as possible and your eyes looking up. Press out with the elbows resisted by the knees. Press and resist for two seconds, then release and relax.

(b) Hook both elbows around the outside of the legs with the forearms behind the knees (Front view).

Taichichuan

(d) Clasp the forearm or elbow with the opposite hand. Bring the head and tail down and toward each other as if looking at your tail. This is very important for protecting your back. Let the shoulder blades be your uppermost point.

(e) Pull up strongly, forcing the T-11 and mid-back upward against the resistance of the thighs, head and sacrum. Pull and resist for only two seconds and relax.

Fig. 3.96 Following are additional exercises in the Turtle Position.

For maximum results, they should be practiced in the sequence given, repeating the entire sequence three times.

(f) Unlock the arms and bring them to the sides with the forearms rotated so that the palms face the floor. Pull the shoulder blades together.

(h) Press the elbows up hard, lifting the head and looking forward while pressing the sternum forward. Hold two seconds and relax (Side View).

(g) Bring the elbows and head up.

Sternum Forward

Sternum Forward

(i) Front View

(j) Lock the arms around one knee, clasping the elbows around one knee while looking at the floor.

(k) Keep looking at the floor while you pull your ear and tail to the side opposite the knee you are holding, resisting with the knee. After two seconds, place the hand on the floor, wag the tail to relax, and then repeat the exerciseon the opposite side.Again, wag the tail to relax the spine. During the exercise, the whole column from head to tail should form a curve like the letter "C" parallel to the floor and you should feel a stretching on the sides of the spine and the neck.

b. Water Buffalo-Yin Position

(1) When you have packed the energy to the head, exhale and look slightly up by moving the neck up, thereby relieving the tension of the lock in the neck. Extend the arms down in front of you with the backs of the hands facing frontwards and the fingertips touching the perineum and the anus or touching the ground. Keep the groin (genital area) open. (Fig. 3.97)

(2) Practice the open groin breathing process. (Fig. 3.98) Relax, keeping the tongue up. Inhale less, exhale more, breathing right into the groin area. In this position, the groin is open and you can breathe down to the lower part of the body which greatly energizes the sexual organs and increases circulation tremendously. Breathe easily and feel the energy descend to the navel and perineum, activating and strengthening the circulation of the lower abdomen. The urogential and pelvic diaphragms, which hold the sexual organs, bladder, and large and small intestines in place, become activated as well.

When your breath has normalized, close your eyes. Slowly bring yourself to a standing position. Remember when you get up, do so very slowly to avoid dizziness. Stand erect. Work up some saliva and, tightening the neck, swallow down to the navel with a guttural sound. Feel the saliva shoot down to the navel and burn with Chi power. Normalize breathing and place the hands over the navel. Collect Chi in the navel.

Practice Bone Breathing to absorb Chi into the bones. Meditate standing for a while. If you wish, work on circulating the Chi in the Microcosmic Orbit. Then walk around, shaking out the legs and brushing down the chest.

c. Turtle Position—Rooting Practice

In the Turtle Position, the elbows are held in tightly pressed against both thighs so that you can feel the energy concentrated in the groin area. The spine is horizontal to the ground. (Fig. 3.99) Pack Chi along the whole back. Have your partner stand on the left side with his one hand on your shoulder and his other hand on your hip. (Fig. 3.100) When your partner pushes you, lock the sacrum. Open the knees slightly and adjust the feet to align the force of your partner down to the ground. Become one with the earth. Gradually push and increase to whatever pressure you can take. The bone structure is like a sponge absorbing the force and transferring it to the ground.

Fig. 3.98 Buffalo—Right Side View
Chinese Meditation Side View Posture
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Responses

  • tekle
    What you called leg fingers?
    8 years ago
  • mirabella
    Are little toes connected to the belly button?
    7 years ago

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