Sacrum Alignment

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Exhal

Pull Up

Stand still. Relax the whole body and direct the Chi flow.

Fig. 3.36 Direct the Chi flow.

In the beginning it seems that you are very tense and nervous when you practice Iron Shirt, the way you felt when first learning to ride a bicycle. However once you are trained and know how to move and pack the energy, you use more structure and mind control with confidence and less muscle.

Each time you finish a stage and are not proceeding to the next stage, you must collect the Chi in the navel. Stand up straight, touch the tongue to the palate, and put the palms over the navel. Men put the right palm over the navel, covering it with the left palm. Women put the left palm over the navel, covering it with the right palm. (Fig. 3.37) Concentrate on the navel for a while, feeling the energy that is generated by the Chi Kung. As you are standing, practice the Bone Breathing Process described below.

Practice the first stage for a week or two, until you can master moving the Chi from the navel to K-1 at the soles of the feet and master palm and sole breathing, and then proceed on.

Woman places the right palm over the left. Man place the left palm over the right. Fig. 3.37 Place the palm over the navel and collect the Chi.

8. Second Stage

Begin with the First Stage and continue as follows:

a. Press the soles of the feet to the floor so that they seem to adhere to it by suction. The toes are part of a tendon line and, as such, are part of an energy flow line. To take advantage of this fact, press and clamp all of the toes firmly to the floor but do not allow them to bulge up. When concentrating on the soles, you may find that they grow warm or feel cool. Inhale ten percent and coordinate with the breath, sucking the earth energy into your soles. Inhale ten percent using the Packing Process breathing technique described in the First Stage. (Fig. 3.38) Pull the energy up to the sexual organs and the urogenital diaphragm, the pelvic diaphragm, the left and right anus, the kidneys (Fig. 3.39) and the lower diaphragm. Feel as though you are sucking the earth. Feel the earth energy begin to enter the soles and move up the leg bones to the knees. The earth energy can feel cool or sometimes tingling. Some people feel warm.

How Align Sacrum
Fig. 3.38 Pull and lower the entire diaphragm.
Fig.3.39 Pull the energy up from the anus to the kidneys.

b. Using your K-1 center in the soles of the feet as a hub, circle nine times clockwise out from the middle to a distance of three inches, and then nine times counterclockwise back to K-1. (Fig. 3.40) Again, use the mind, coordinating with eye movements, to help circulate the energy.

Inhale ten percent and press the soles of the feet firmly into the Earth. Claw the toes and circulate the energy nine times.

Inhale ten percent and press the soles of the feet firmly into the Earth. Claw the toes and circulate the energy nine times.

Energygates Feet

c. Inhale and bring the energy up out of the big toes to the knees.

Lock the knee cap and tighten the legs by turning the knees outward with the feet firm. (Fig. 3.41(a)) Feel the legs like screws being screwed into the ground. (Fig. 3.41(b)) Imagine someone pushing the knees in while you try to push outward. Slightly pull the knees outward and feel the outside force push in. This action will join the sacrum with the knees, and the knees with the ankles and the feet. This also activates and aligns all the lower part tendons together Remember that the feet point in and the knees push slightly outward. Concentrate on them until you feel energy collect there. Do not circulate the energy at this point. When you feel the urge to breathe you can exhale a little bit. Exhaling and inhaling are very personalized; therefore, each person must adjust to his or her own needs.

Chi Belt Navel
How Align Sacrum

(a) Inhale twenty percent and bring the (b) Press down and turn the knees outward energy up to the knees. Lock the knees. to screw the force into the ground.

d. (1) Inhale ten percent, coordinating the breath with pulling in the sexual organs and anus, thereby bringing the energy up your knees to the buttocks and then to the perineum (Hui Yin). At the same time, feel the energy as it is drawn from the earth enter the soles of the feet and rise to the knees and perineum. Inhale and pack more in the perineum. Use your eyes to help circulate the Chi energy nine times clockwise and nine times counterclockwise in a three inch diameter at the perineum. (Fig. 3.42)

Increasingly send energy down to the Hui Yin from the navel and continue to feel it come up out of the legs. In time, it may seem as though there is a flow as of water entering the Hui Yin from above and from below moving up and down as though through a pipe. It might also become evident why the K-1 points in the soles of the feet are referred to as the "Bubbling Springs".

Sex Organ Point Foot
Pull the sexual organs and anus in. Inhale ten percent up to the perineum. Circulate the energy nine times clockwise and nine time counterwise.

(2) Exhale and normalize the breath by Energizing Breathing. (Fig. 3.43) Relax and collect "loving energy" from all of the organs. To create the loving energy you can start your smile in the eyes. Bring that smile down the face, slightly lifting the corner of the mouth, and keep on smiling inwardly to the organs: the heart, lungs, liver, pancreas, spleen, kidneys and sexual organs. (Fig. 3.44)

Remember standing or holding yourself still at this point and relaxing the muscles of the whole body are very important. Feel the energy flow in the Microcosmic Orbit. (Fig. 3.45) Remember also that after each stage, if you are not proceeding to the next stage, you must collect the Chi in the navel. Stand up straight, touch the tongue to the palate, and put the palms over the navel. Men put the right palm over the navel, covering it with the left palm. Women put the left palm over the navel, covering it with the right palm. (Fig. 3.46) Concentrate on the navel for a while, feeling the energy that is generated by the Chi Kung. As you are standing, practice the Bone Breathing Process described below, which has just been described above as the First and Second Stages then

Alignment Spiritual
Fig. 3.44 Smile down to the organs.
Microcosmic Orbit
Fig. 3.45 Stand still in Embracing the Tree position and feel the energy flow in the Microcosmic Orbit.
Microcosmic Orbit Woman

Fig. 3.46 Place the palms over the navel to collect the energy.

Woman places the right palm over the left.

Man places the left palm over the right.

Fig. 3.46 Place the palms over the navel to collect the energy.

9. Third Stage

Begin by repeating the First and Second Stages, then proceed as follows:

a. After you have normalized the breath, exhale and flatten the stomach. Inhale ten percent using the Packing Process Breathing as described in the First Stage. Inhale up the front and middle of the anus, and at the same time, pull up the back part of the anus so that you can direct the Chi into the sacrum, (Fig. 3.47 (a) and (b)) Put pressure on the sacrum by pressing tightly to the ground and tilting the sacrum back without moving the hips. This will activate the sacral pump. (Fig. 3.48) You can practice this by putting your back to the wall and pressing the sacrum to touch the wall, as described in Section I of this Chapter. Do this gradually and do not force it. In gradually developing the psoas muscle, as well as the hip and sacrum tendons and muscles, you will be able to move the sacrum separately. (Fig. 3.49) By this movement, you are activating the sacral pump to help increase the spinal fluid and to open the sacrum for the Chi to enter This will greatly increase the circulation of spinal fluid. When you can master this, you will no longer need the wall. Use wall alignment in practicing Embracing the Tree.

(b) Back View of Anus Pull Ups

Coccyx And Surrounding Areas

(a) Side View of Anus Pull Ups

Sacrum Out Alignment

b. (1) Bring more energy (kidneys' energy) up from K-1 on the soles of the feet to the coccyx and to the sacrum. Inhale, pulling up the left and right anus and the back part of the anus. Pull up toward the coccyx and up to the sacrum, packing Chi to the kidneys. (Fig. 3.50(a)) Feel the back area surrounding the kidneys bulge out. Concentrating here, tilt the sacrum and circle the energy out at the sacrum from that point first nine times clockwise to a distance of three inches, and then nine times counterclockwise back to the sacrum, using the eyes to help direct the circulation. (Fig. 3.50(b)) Feel the collection of the Chi there.

Sacrum Bulges Outward

The Chi feeling is reported differently, even by the same practitioner at different times. There can be a range of feelings such as hot or cold, or pricklings, vibrations, numbness or a combination of all of these and other sensations. The effect is identifiable as something which is not ordinarily experienced. There might be pain or extremes of sensation. This part of the practice should take one or two weeks.

I feel that it is necessary to stress that in this system you must realize that what you experience is very real. There are no visualizations or acts of the imagination here. You actually feel energy accumulate and then go from place to place because it really does. In some people it takes off on its own and goes through the very same routes and stopping off places that would have later been prescribed. If this happens to you, it is extremely convincing and is thereafter self-evident that there really is Chi and that all one needs to do is follow.

(2) When you feel Chi in the sacrum, inhale ten percent and pull the Chi up to T-11, tilting the T-11 (the adrenal glands, Chi-Chung, CO-6) back. (Fig. 3.51(a)) This will push the lower back and straighten the curve. Again, use the wall as a guide. Do not force your spine, but gently ease it until you feel the spine becoming straight. This will open the Door of Life Center (Lumbar 2 and Lumbar 3) opposite the navel. The pumping action will increase as the spine straightens, pulling like a pipe or bow and the Chi will flow easily as if through a straight pipe. With the lower back pushed and the curve straightened, you will be stretching the psoas muscle very strongly. This will help to strengthen the lower back tremendously Connect the sacrum and the C-7 into one pipe or a bow. Bring the Chi to T-11, concentrating at this center, and circle the Chi outward clockwise to a distance of three inches. Do this nine times and then circle back nine times down to that center in a counterclockwise direction, finally concentrating it there. (Fig. 3.51 (b)) It can take you from less than a week to more than three weeks to develop to the point where the sacrum and the T-11 fuse into one channel.

It is important to remember that each time you start to inhale and pack, you must start at the navel, gather the Chi, and bring the energy gathered there to the Hui Yin. Then, push the energy to the ground. Bring it up from the soles to the Hui Yin, and mix it with the energy already brought down from the navel before going on to the coccyx, T-11 and up. As you continue to practice in this way, the whole procedure will take less and less time until it finally becomes simply moments.

-Tilt T-11 Back

Tilt the Sacrum

(b) Back View

Inhale ten percent up to T-11. Tilt T-11 back and circulate the energy nine times clockwise and nine times counterclockwise.

c. Inhale and pull the Chi from the T-11 up to C-7. (Fig. 3.52) Push from the sternum to tilt the C-7 back. Tuck in the chin, clench the teeth (Fig. 3.53(a)), squeeze the temples (Fig. 3.53(b)) and the occipital bone, and press the tongue firmly to the roof of the mouth. (Fig. 3.53(c)) This will create a tension similar to the tension of the arched bow discussed previously which is ready to release an arrow. (Fig. 3.54(a)) The whole neck will be connected to the spine and sacrum, and to the legs and heels. (Fig. 3.54(b)) As the energy moves up from the sacrum to C-7, the major push of internal force occurs. (C-7, T-11 and the sacrum are known as the "stations of internal force".) Once you can develop and feel the force in the C-7, you will be able to exert the force. This entire process is called self-adjustment of the cranial pump and will activate the cranial pump. (Fig. 3.55) The action of the cranial pump will greatly increase, thereby increasing brain power as well. Circle nine times clockwise and nine times counterclockwise at C-7. Feel the Chi energy join the scapulae, the arms, and the hands and fingers together. You will feel the Chi start to flow from the thumb and fingers of one hand to the thumb and fingers of the other hand, like a jumper cable. Use the eyes to look at the thumbs and direct the Chi to that point.

Feel the sacrum pull down or

Tilt the Sacrum Bach

Tilt T-11 Back

Tilt C-7 Back

Feel the sacrum pull down or

Tilt the Sacrum Bach

Tilt T-11 Back

Tilt C-7 Back

)wn into the knees.
Sacrum Out Alignment
(a) Creat a tension similar to a fully arched bow.
Sacrum Out AlignmentSacrum Out Alignment
(b) As you push from the sternum to C-7, the spine and shouders will connect.

Fig. 3.54 Spine Alignment d. If you are out of breath or cannot go on, exhale a little bit and then inhale again. If you cannot do this, you can simply exhale and bring the Chi up to the crown, omitting the Yu Chen (Jade Pillow, BL-9 or Base of the Skull). If you can continue, bring the Chi up to the Yu-Chen and circle it nine times both clockwise and counterclockwise as you did at the points previously described, until you feel that Chi has developed there. (Fig. 3.55)

Energygatesquigong

Inhale ten percent up to C-7. Tilt the neck back and circulate the energy nine times clockwise (to the left) and nine times counterclockwise(to the right.) Inhale again and bring the energy up to C-1 at the base of the skull. Circulate nine times counterclockwise. Inhale and bring the energy to the crown.

Inhale ten percent up to C-7. Tilt the neck back and circulate the energy nine times clockwise (to the left) and nine times counterclockwise(to the right.) Inhale again and bring the energy up to C-1 at the base of the skull. Circulate nine times counterclockwise. Inhale and bring the energy to the crown.

Fig. 3.55 Self-Adjustment of the Cranial Pump e. Inhale and pull the Chi up to the crown (Fig. 3.55), the seat of the pineal gland located at the top of the head, by looking up with your eyes. (Fig. 3.56(a)) Concentrate on the Pai Hui at the crown and circle it again nine times clockwise and nine times counterclockwise, using your mind and your eyes, until energy is experienced there. (Fig. 3-56(b)) Feel the energy flow from the sacrum to the Door of Life, to T-11, to C-7, to the occipital bone, and to the crown as they become fused into one channel and linked together. If you are out of breath, you can pull up and exhale. Normalize your breathing.

Chapter III

Pineal Gland (Pai Hui, the Crown)

Corpus Callosum

Pineal Gland (Pai Hui, the Crown)

Corpus Callosum

Thalamus Pons

Thalamus Gland

Occipital Lobe

Pituitary Gland

Spinal Cord

Jade Pillow (Yu Chen, BL-9, Base of the Skull) (a) Location of the Pineal Gland

Thalamus Gland

Occipital Lobe

Pituitary Gland

Pons Medulla Oblongata

Spinal Cord

Jade Pillow (Yu Chen, BL-9, Base of the Skull) (a) Location of the Pineal Gland

Pineal Gland

(b) Look up to the pineal gland and circle the enerrgy nine times clockwise.

f. Make sure that the tongue is up on the roof of the mouth. (Fig. 3.57(a)) Bring the energy down to the mid-eye, concentrating there for a while while practicing normalized breathing, until you feel the energy build up. (Fig. 3.57(b)) Then bring the energy down to the palate where the tongue will serve as a switch joining the Governor Channel to the Functional Channel. Bring the Chi down to the throat, heart center and solar plexus (Chung Wan, CO-12), circling it nine times in both directions, until you feel energy enlivened there again. (Fig. 3.57(c)) Use the eyes to help in this circulation.

Mid-Eye, Third Eye, Pituitary Gland

Mid-Eye, Third Eye, Pituitary Gland

Eye Qigong

(b) Bring the energy down to the third eye.

(c) Bring the energy down to the solar plexus.

(b) Bring the energy down to the third eye.

(c) Bring the energy down to the solar plexus.

g. Finally bring the energy to the navel. (Fig. 3.58(a)) Concentrate there until you feel Chi freely go down to it. Listen and look inside. Feel the sensation of the flow of Chi in one circulating motion from the navel to the perineum, to the soles, up to the knees, to the perineum again, and up to the sacrum, to the spine, to the crown and down to the third eye, to the throat, to the heart and to the navel. (Fig. 3.58(b)) When you feel the circle is moving well, simply let it flow by itself. Feel the navel warm and fill with Chi.

Mikulasska Omalovanka
(b) Feel the sensation of the flow of Chi.

Remember as you complete the final stage to stand still and relax all of the body's muscles, holding this position for as long as possible. Simply standing and experiencing this powerful energy flow for ten to fifteen minutes will shorten the time necessary to master the Iron Shirt techniques by as much as one to three hours. You have created a tremendous Chi pressure and your mind will condense and direct the flow. Feel the energy flow in the Microcosmic Orbit.

Stand up straight, continue to touch the tongue to the palate, and put the palms over the navel. Men put the right palm over the navel, covering it with the left palm. Women put the left palm over the navel, covering it with the right palm. (Fig. 3.59) Concentrate on the navel for a while, feeling the energy that is generated by the Chi Kung. As you are standing, practice the Bone Breathing Process described below.

Bone Breathing Qigong

10. Bone Breathing Process a. The Bone Breathing Process is practiced immediately after you finish the First Stage, the Second Stage and finally, after the Third, and final, Stage of this exercise, to bring the energy down to the navel. At this time, your body is still filled with energy. To practice the Bone Breathing Process you can use Embracing the Tree or any position that you are in at the time.

Bone Breathing or bone compression is the method of "Cleansing the Marrow", or cleaning out fat in the bone marrow so that you can direct and absorb the creative (sexual) energy into the bone to help regrow the bone marrow. (Fig. 3.60) During this process, we take advantage of the Chi generated in Iron Shirt I by absorbing Chi into the bones, thereby greatly increasing the circulation of Chi. With increased circulation, the Chi is permitted to flow freely into the bones and the blood, carrying necessary nutrients and oxygen, and is permitted to circulate freely throughout the body. Tension in the muscles surrounding the bones is lessened. The bones become strong and healthy because the marrow as the major product of red and white blood cells, now has room to grow.

Bone Marrow

Bone Marrow Cavity

Fig. 3.60 Bone Marrow

Bone Marrow Cavity

Fig. 3.60 Bone Marrow

This process takes time to practice. It is most important that you relax and are not tense when you practice Bone Breathing.

Bone Breathing is a two stage process:

1) Inhale and exhale as though through the fingers and toes: In the first stage of the Bone Breathing Process, by using the powers of the mind and the eyes, outside energy is breathed in through the fingertips and toes, gradually up to the hands and arms to the skull, and then down the spinal column and legs. (Fig. 3.61) A sensation is felt as you breathe into each area. Some people report a numbness, others a fullness, still others a tingling, or "something different" in their bones. Many people claim to feel more in their legs. When you inhale through the fingers, the feeling is cool. When you exhale, the feeling is warm. Feel inside the bones. No matter what you feel, Bone Breathing is practiced to cleanse the fat stored in the bone marrow to make room for positive energy such as creative energy (sexual power), which will allow the bones to store, rebuild and grow the marrow.

(2) Inhale and exhale the same way through the toes: In the second stage, inhale through the toes and then, by degrees, inhale up to and into the thigh bones. After inhaling, hold your breath, but not so long that you experience discomfort. Then, exhale down and out through the toes. In the next progression, inhale up through the legs and into the hips, then exhale down and out through the legs. When you have accomplished this, breathe in through the legs to the sacrum. Here, you may feel energy surge up through the back and throughout the entire nervous system. Breathe up the back; the breath will be quite long at this point.

Finally, while you breathe through the legs and up the back, also breathe in through the fingers, up into the arms and shoulders, through C-7 and into the head.

Keep in mind that energy is absorbed and ejected more effectively at appointed places such as the toes, fingertips, elbows, knees, sacrum, C-7, Door of Life, shoulders, or tip of the nose. (Fig. 3.62)

How Align SacrumEnergy Flow Health

Chapter III

11. Power Exercise

This exercise is another means of increasing the flow of Chi to

the bones, squeezing out the toxins, sediment and waste materials,

as well as the negative emotions that have become stored in the

muscles. Muscles and the Emotions Stored within Them

In this stressful life, pollution and chemicals accumulate in the

system, depositing in our organs.

n the Tao System we believe

that all negative and positive emotions are also stored in the organs.

When the organs are filled with toxins, sediment, waste materials

and too many negative emotions, these substances will back up

into the muscle which handles the overflow of each organ, similar

to a backup tank. If we do not squeeze the muscles by increasing

the flow of Chi, thereby eliminating the undesirable elements and

emotions which have been stored there, the muscles will be very

tense and clamp onto the bones

As a result, the person will

constantly have the feeling of stress.

Once the negative emotions are cleaned out, the positive

emotions have more room to grow. Positive emotions make the

muscles relaxed and loose. The explanation below gives details of

muscles and the emotions that

become stored there. This

information is contributed by Larry Short, the founder of the Institute

for Total Person Facilitation (T.P.F).

Muscles and Their Associated Negative/Positive Emotions

Hands

Upper arms

- Fear of losing grip

Correspond to Stomach and

+ Belonging, reaching out

Spleen

Forearms

Biceps and Triceps, Deltoids

Brachioradialis and forearm ex

Correspond to Lungs

tensors/flexors

- I can't do it

Correspond to Stomach—appro

- Weakness, fear of lack of

priate meridians

capacity

- Rejection

- Sorrow, loss

- Fear of attack

+ I can do it

+ Acceptance

+ Strength

+ Recognizing the way to proceed

+ Responsibility

Scapulae

-Fear Gluteus (Muscles

Correspond to Triple Heater

of Buttocks)

- Fear of taking risks; not willing

- Disloyalty, lack of

commitment

- 148

Practice of Postures

to take risks

+ Loyalty, commitment, letting go

- Cowardly

Sacrum, Piriformis

+ Vitality, radiant power, life-

Correspond to Circulation/sex

force, responsive action

- Insecurity

+ Brave

+ Security,rootedness,rounded,

SCM, Scaleanus, and Neck

stable

Muscles

Lumbar spine, Sacrospinalis

Correspond to Stomach

Correspond to Bladder

Upper Trapezius Muscles

- Fear of being taken advantage

Correspond to Kidneys

of and/or of being cheated

- Guilt

+ Ability, bravery, courage, ability

- Fear turtle hiding

to take charge of situation

+ Responsive

Thoracic spine and rib cage,

+ Expressive

Spine

+ Taking risks

Correspond to Bladder

Feet

- Fear, cowardice, running away

Correspond to Spine

+ Ability to perform

- Insecurity

Ribs

+ Taking a stand, projects, leav

Correspond to Lungs

ing your mark in the world

- Sorrow and grief

Lower legs, Calves

+ Vitality, surrender, openness

Correspond to Adrenals and

Cervical spine

Triple Heater

Corresponds to Neck extensors

Gastrocnemias

- Inappropriateness, tiredness

Soleus

+ Clarity

- Hesitation, fear of going for

Skull

ward, waiting

Corresponds to Breathing

+ Setting the stage, preparing

Head

Upper legs, quadriceps

Corresponds to Temple

Correspond to Small Intestines

- Dullness, confusion,

distraction

- Lack of support

+ Environmental awareness,

Hips, Psoas/Iliacus

being present, being here and

Correspond to Kidneys

now

Jaw Masseter, Pterygoids

+ Inspiration

Correspond to Stomach

- Dullness, worry

- Frustration

Sternum, Pectoralis muscles

+ Knowing what you want and

Correspond to Liver

need

- Anger resentment

Occiput

- Anger resentment

Corresponds to Back of skull

- 149 -

The Power Exercise, also known as Dynamic Tension, will greatly tone up the body muscles by simply a few minutes practice each day instead of an hour of workouts. (Fig. 3.63) In this exercise you evenly work out every muscle and will not overtire them. Studies have been made showing that the proper tension of these muscles for a few minutes each day will indicate that these exercises develop good muscle tone.

Sacrum Strengthening Exercises

If you tire in the standing position, rest and walk for a while and then resume the same position practiced in Embracing the Tree, or you can simply continue from the Bone Breathing Process.

(1) Relax the hand muscles. Then, use the mind to tighten the hand muscles and squeeze the muscles to the bones of the radius and ulna (the bones of the forearm) tightly. Hold the muscles firmly to the bones for 30 to 60 seconds. Exhale strongly through the mouth, then totally relax the muscles and the shoulders. Feel the rush of Chi as the toxic tensions and negative emotions, such as fear of attack, leave the muscles. Feel the positive emotions, such as recognizing the way to proceed, letting the life-force enter into the muscles.

(2) Relax the arm muscles. Inhale and spread the arm muscles into the humerus (the bone of the upper arm). Tighten the muscles all around the arm. Hold them tightly for 30 to 60 seconds. Exhale and release them. Let go of the fear that you cannot do it. Let go of weakness. Release the feelings of sorrow and loss. Let positive emotions enter into these muscles. Feel that you can do it. Feel that you are strong, and that you have capacity and can take on responsibility.

(3) Relax the legs. Inhale and squeeze the muscles around the fibula and tibia (the bones of the lower leg) tightly to the bones. Hold them tightly for 30 to 60 seconds and exhale. Relax the muscles, letting go of the toxins and accumulated negative emotions such as hesitation and procrastination. Allow the positive emotions to enter such as preparedness or readiness to grow. Be totally aware of the Chi that is generated.

(4) Relax the thighs. Inhale and squeeze the muscles around the femur (the bone of the upper leg) tightly to the bones and hold for 30 to 60 seconds. Exhale and relax the muscles away from the bones. Release the feeling of lack of support; let the feeling of support grow. Be aware of the Chi flowing between the bone and muscle.

(5) Relax the neck. Inhale and squeeze the neck, the head muscles and the cervical (the neck) muscles tightly holding the squeeze for 30 to 60 seconds. Relax and let go of guilt and fear Feel the positive growth of expressiveness, responsiveness and taking risks.

(6) Relax the back, especially the spinal cord, and the chest. Inhale and tightly squeeze the muscles around the spinal cord from the thoracic vertebrae, down to the lumbar vertebrae to the sacrum as well as the rib cage of the chest. Hold for 30 to 60 seconds. Release the entire spinal cord and the rib cage. Relax and let go of the fear of being taken advantage of or being cheated. Eliminate cowardice and the desire to run away. Release sorrow, grief and tiredness. Grow the positive feelings of bravery, openness and the ability to take charge and to perform.

(7) After you have practiced well for one to two weeks, you can do exercises (1) through (6) all at once by starting from the hands to the legs, to the neck and head, to the spinal cord and rib cage. Hold the squeeze for 30 to 60 seconds and release totally. Feel the muscles and bones separate from each other.

(8) When you finish the exercise, stand up straight and put the palm on the navel. Men should put the right hand on the navel, covered with the left palm. Women should place the left hand on the navel with the right palm over it. Stand still for a while and feel how the Chi flows. Then, concentrate on collecting the energy into the navel. In the beginning, you can use the hand to assist in the collection of energy.

(a) Men, starting at the navel, should spiral the energy out in a clockwise direction, making 36 revolutions, being careful not to go above the diaphram or below the pubic bone. Circling out beyond the pubic bone allows the energy to leak out. Once you have completed the clockwise revolutions, spiral inwards in the opposite direction 24 times, ending and collecting the energy at the navel.

(b) Women should do the same thing, but begin by spiraling the energy out from the navel in a counterclockwise direction, and spiraling back to the navel in a clockwise direction.

Spend one to two weeks on this practice. Review the Microcosmic Orbit Meditation for circulation of the Chi in Chapter 2 of this book.

When you become proficient at using the mind in this practice, you need only use the mind to circulate the Chi.

When you are finished, walk. If you feel the chest tighten or any congestion, use the palms and gently brush down the chest to bring the Chi down.

(c) Once you have completed the circuit, you will need less time to practice it in preparation for this Embracing The Tree stance. Thereafter raise the energy up to your head to the Pai Hui (Crown). Once the energy arrives there, you should feel as though something were pushing up through the crown of the head. Always end by returning the energy to the navel.

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