We use this set of 12 exercises as a foundation training routine. It works to lengthen the tendons, open the joints, develop flexibility, stamina, massage the internal organs, regulate the breath, open the channels, circulate QI naturally, and begin to awaken the Dan Tian.
Very basic set, but it can give you a lot if you really practice it. It is a kind of basic skill developing exercise. In the below films, we only performed a few movements of each exercise due to time limitations. Each exercise should be done 9 / 18 / or 36 times each.
On Breathing. Do not hold the breath when doing these exercises. Breath deeply and full and draw the inhalation and exhalation from the Dan Tian or lower abdomen. Generally you can inhale as you rise up, and exahale as you bend down - generally.
When you practice, please feel a connection from the feet to the earth, as if rooted. Feel a connection to the sky with the crown of the head, as if a string is connected to above. Let the tongue touch the hard pallet of the mouth, and the teeth are lightly closed. Breath in and out gently through the nose.
Please have a slight focus to the Lower Dantian when you close the hands at the end of each exercise. Allow a feeling of all things settling in to the Lower Dan Tian and feel very grounded and centered.
The Lower Dantian (Tan Tien) is located in the empty space below the navel in the middle place between the kidney and navel -- a sphere of around 3.8 cm. Let the internal vision gaze upon that place when you settle. Let golden virtue begin to grow within, releasing all negative qualities and deeply relaxing the body. Let all things return to and settle there in between each movement.
As you practice more, forget about breathing, and let the movement and yourself become one with the surrounding nature. Let virtue fill your heart, and gain union with all of heaven and earth as you practice.
