Swallow Left and Right Tan Tien

a. Stand in the Embrace the Tree position; arms rounded; chest sunk.

b. Inhale, with the Dragon Sound; lightly pull up the anus and the left and right sides of the anus; feel the suction in the Tan Tien.

c. Left side: Let the Lower Tan Tien Chi move you to the left from the lower lumbar. Do the inhale without inhaling; feel the Chi pressure; hold this position for a while.

Awakening The Lower Dan Tien
Fig. 5.31 Swallow Embraces the Tree.
Fig. 5.32 Swallow moves to left side.

Exhale with the Tiger Sound, push the Chi down to the left side and keep the anus lightly contracted. Sink from the groin and feel your left leg pushing down into the earth. Feel a force coming up from the earth and a force pushing you down. Keep on doing the Dragon and Tiger Sounds and expand the pressure in the Tan Tien. Do the inhale without inhaling, feel the Chi pressure; hold this position for a while.

d. Middle: Turn the Embracing the Tree arms to the middle. Do the same as the left side. Inhale and lightly pull up the middle part of anus with the Dragon Sound and feel suction in the throat and the lower abdomen.

e. Exhale with the Tiger Sound, push the Chi down the middle and keep the anus lightly contracted. Sink from the groin and feel your legs pushing you down into the earth. Feel a force coming up from the earth and a force pushing you down. Keep on doing the Dragon and Tiger Sound 6 to 9 times and feel the pressure in the Tan Tien expand and contract. Do the inhale without inhaling, feel the Chi pressure; hold this position for a while.

f. Right Side: Turn the Embracing the Tree with the arms to the right. Your right foot turns 90 degrees and your left foot 45 degrees to the right.

Fig. 5.33 Swallow expands the Chi pressure in the Middle Tan Tien.
Sink Kua Down

Fig. 5.34 Swallow pushes Right Leg into earth and Tan Tien expands.

g. Inhale, with the Dragon Sound, lightly pull up the anus and the right side of the anus; feel the suction in the Tan Tien.

h. Exhale quickly, pull up the anus and the right side of the anus and press the Chi down in the right Tan Tien; the right leg pushing in the earth. Feel again a force coming up from the earth and a force pushing you down.

Keep on doing the Dragon and Tiger Sounds 6 to 9 times and feel the pressure in the Tan Tien expand and contract. Do the inhale without inhaling, feel the Chi pressure; hold this position for a while.

This exercise is very important for your Tai Chi. especially for the Tan Tien form.

i. Do the ending practice (See page 93).

Dragon (Left and Right and Middle Tan Tien)

a. Stand shoulder width, with the feet parallel and the fists at hip level.

Fig. 5.35 Dragon inhales. - 129 -

b. Left Side: Inhale with the Dragon Sound and feel suction in the lower abdominal and the throat. Move yourself to the left side from the lower lumbar. Hold this position for a while.

Fig. 5.36 Dragon moves to the left.

c. Exhale with the Tiger Sound quickly, lightly pulling up the left side of the anus. At the same time thrust the right fist down along the left leg toward the ground.

d. Feel the left side of the Tan Tien expanding.

e. Repeat this for the right side and the Middle Tan Tien.

Kua Tantien
Fig. 5.37 Dragon exhales with the Tiger Sound and thrusting the fist down to the earth.

f. For the Middle Tan Tien, you push both fists down and pull up the middle part of the anus.

g. Do the ending practice (See page 93).

Upper Tan Tien
Fig. 5.38 Dragon expands the Chi pressure in the Middle Tan Tien.
Healing Properties Of Tai Chi

Healing Properties Of Tai Chi

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