Rejuvenate Yourself Exercise – Introduction

 

I Nicknamed Granma Sylvia.

Being  English educated is not a plus with my  Rejuvenate Yourself Exercise group, as they are all explain in  Chinese.  And at time the computerize translation cause even more confusion.

Thus I created all these postings on the Exercise as an effort of Paying it foraward, for the benefits I gain from practising it.  I pray that the translation is able to help you understand the goodness of this Exercise. The fact is; there is no way that someone not knowing Qigong, is able to do a proper Qigong translation. You can also seek YouTube Video on: Rejuvenate Qiqong for better understanding in Chinese.

The ancient saints in scripture were able to manage their “Youthfulness”,  and reaching Heavenly Realm. These are the secrets we can learn from.  In ancient China, The 1st 100 Emperors are recorded with long life. The Yellow Emperor is a very good example. Chinese’s record show the Longest life era as the “Fu Xi and Nu Wa” period. These 2 names also sound like Adam and Eve, in some translation.  Now let us look into the Bible that begin with Genesis: Adam lived 930 years old. His son Seth lived 912 years, Grandson Enosh 905 years. Then came Kenan 910 years and its continue to record Enoch –  Gen:5:v21 – v 24   When Enoch was 65 years old, he became the father of Methuselah. v22 After the birth of Methuselah, Enoch lived in close fellowship with God for another 300 years, and he had other sons and daughters, v23 Enoch lived 365 years, v24 walking in close fellowship with God.  Then one day he disappeared, because God took him.  So he even attain Godly position. At Father Abraham Era – the father of all Jews and God chosen people. Abraham died at 175 years old. So what were their secret?

Sage Gu, of China, relate to us the balance of Yin and Yang.  Yin means Female, Darkness or Moon, the soft side of things and Yang means Males, Bright or Sun. The stronger side of things. Our body has both Yin and Yang. Our soft side, sensitive side, with EQ,  the front of our body is Yin and the back is Yang. the front is easily hurt but not the Yang. Nothing is good or bad – it is the balance of Yin and Yang that is more important. 

Medicine ease discomfort but are short term. Rejuvenate through difficult, is a long term reality.  The ancient Buddhist monks, the wisdom of the Egyptian tombs, the China’s moral and religious classic all have its deep knowledge of Rejuvenation of the Body.  We take years of mistreating our body to it present state. So we have to accept the difficult way back to health. There is no short cut, but we will surely be rewarded. With patience, understanding, willing to seek this way of health together with us.

After 3 months, our bodies will have drain out a lot of toxins. This is rejuvenate in action. You will surely feel it. 

At 20 to 30 years of age, it is the best time to practice this exercise. This lay the solid foundation of long life and youthful beauty. However, this is also the age where in our youthfulness, many don’t take care of their health.

At 40 to 50 years old – the result will only be felt after 6 months ( I am blessed to feel it after 30 days of everyday practice. I was 57 years old.) Now in this picture above, I am 66 years old.

At 60 to 70 years old – You are blessed that you are able to do this Exercise. Thus this will surely give you a quality living.

I take supplements together with the Exercise. I also sleep on a biotech mattress that has far-infared healing light, without UV. This mattress also combine negative ion to revive my cells and give me good sleep. Good sleep is how our body could rejuvenate.  It is most effective that I choose to invest into. Everyday, as I aged, I am also rejuvenating at the same time. The drugs of Lupus, be it any illness. the side-effect are never good.   I don’t want to enjoy the bad side-effect of drug. So this is the path I chose. 

Record from the Asso. show result of a month of regular exercise

1. White hair turn into more black ones
2. Improve on related migraine and headaches.
3. Women’s physical ailments
4. Improve on aches and pains
5. Improve on Scoliosis
6. Endocrine fluid imbalance
7. Physical feeling
8. smokers quit
9. Cancer improved
10. hypertension and depression

the list goes on. 

For those of us who do this Exercise every morning at 5.30 am. to 7.30 am.  I like to share with you; how thankful I am towards this form of Exercise. I learnt, practice, listen to the inner pace of my body. My posting is largely my own experiences while progressing in this Exercise.   This posting is partly the translation from the official site. Partly from my past learning from my many QiGong masters.

 Those past knowledge helps me in my understanding of the voice command. The  meaning is very deep.   I hope my sharing could start you focusing on the beauty of this Form of QiGong.

 

Rejuvenate Yourself Exercise – The Lion Roar – Magnify the Energy level

This is to clear the air for Christian and Non-Christian alike : in the bible, Aaron was God chosen to be the high priest . Leviticus 10:1 Now Nadab and Abihu, the sons of Aaron, took their respective firepans, and after putting fire in them, placed incense on it and offered strange fire before the LORD, which He had not commanded them. 2And fire came out from the presence of the LORD and consumed them, and they died before the LORD.…  for the Christians the fear is real. This is for the non-Christian to understand. 

So this is my understanding for the Christian to be at peace with God.  Leviticus is the old Covenant with God. The New Covenant is in Hebrew Chapter 8. Jesus is our new covenant with God. The Holy Spirit is a free gift from God asked by Jesus to indwell in us.  What is inside us is greater than what is outside us.  So fear no more.  It is the Holy Spirit that is healing us from inside, using ÖM”as a tool.

The Lion Roar –Collects and multiply the warm (Qi), at the Lower Chakra point. The “roar” sound should come out from the Lower Tan Tian.

This is what happen when we do the “Lion Roar”: The command : The right palm above the Lower Tan Tian point (at Tai Mai area), and the left palm  at below the Lower Tan Tian (about the womb area).  This create a “Tai Chi Ball” in front of us.  The two palm facing, the right palm pump on the left palm. At the same time, internally, at the Lower Tan Tian point, we pump it with a “Aha” sound.  The two palms serve as the timing guide. We begin with a low and soft sound.  This is a warming up. After 12 pump, the command said ” add force”, we then pump harder and the “Aha” sound is louder, 12x. The command said ” lift the force” which means even harder. Again pump for 12x. This  complete the 1st round. Repeat 3x this way. When we are doing these action, the body is responding like many wave of vibrations expanding out. Each Chakra move on a different vibration and with a different colour. The waves is called the Auras.

It is clearer in picture:

 

 

 Energy can be seen flowing into all of these Chakras, as all Chakras are in alignment to each other, the waves magnify.  In Rejuvenate Yourself Exercise, we do it in the open air, thus we are able to tap in the Universal Energy Field, every morning.  Imagine yourself in the Centre of a whirlpools or a hurricanes. You enjoy the unity of the Universe. The Chinese call it ” Heaven and human as one”.

We do this movement while standing in circle. We unify the strength of everyone present. We anchor at our Lower Tan Tian; which has the most water content. This is the way it warm up the body. The is the first sound healing movement. This is also the reason we should stand close to each other, to unify the strength of each other.  For beginners, this is also the way to help you “open” your own Chakras, by using the strength of others around you.  

 

Rejuvenate Yourself Exercise – Sound wave Healing – with 2 Movements

This is a unity of strength of all presents at the training ground on the morning of the practice.  The beginners could use the strength of the group, to “Open up” their “Tan Tian”. Learn to listen first. Listen to how the sound is produces. Where is the sound coming out from. The quality of the sound each time. And finally, where should the sound end. The sound should always come from the Charkas or the Tan Tian. Never at the throat, or else you will cough.

Using the echo of “OM” The sound of “OM” consisted of 3 sound “AUM”:  “Aa” “Hew” and “Hm” The 1st sound is as of Alfa (In the beginning) the 2nd sound (Hew) is the sound of the present. The ECK people use this sound as a healing sound too. The 3rd sound is “Hm” the Omega – the future. The Hindu, used the sound of “OM” as healing sound. They also used the last sound of “Hm”. “OM” is as a round ball, while “Hm” is a flat circle of vibrations that spread out like ripples of vibrating sound.

To magnify the Power of “OM”, we stand in a circle, as “OM” is that of a round ball. The Tai Chi called it the “Tai Chi Ball”.  Many names but one form – a Powerful Energy healing ball, unseen by human eye. You got to relax and blend into Mother Nature to feel its power.

The putting of both palm together is for respect.  There is a Chakra point at the centre of the palm. By putting the palm together, the Cakras meet and Qi flow.   The Qi is able to circulate. With the combination of the people standing in circle, the echo of “OM” – a circle ball of energy, multiplied the effect because of many concentrated Circles.

For beginners, learn to listen first: Listen to the trainers on how the “OM” sound like, the focus point, the ending point. As you listen, the power of “OM” will help you open up your Lower Chakra point. Slowly you too will be able to do your own “Sound Healing”.And be in the group to help others too.

Sounding healing is important – because it penetrate into all the very tiny cells in our internal organs. Areas that is inactive, collect fat in-between. Sound Healing is scientific rather than blind believe. Doctors in the West are using this method of healing too. This method originate from the Eastern culture.

1st movement:  Heaven and Human as One (the Great Sound Waves) – On “medium open step” position. Both hand join at the palm (as shown in picture above), as you bend down,” Hah Qi” out through your mouth, empty all the bad internal “Qi” out. Then with chin inward breath in, through your nose, slowly move body to up-right. While moving up, the Qi intention move from the lowest point at the sole of your feet, travel to between anus and Urinal area, (the Hai Ti Lun, or the “deep bottom of the sea” Chakra point) through the spinal cord (the “Ren Mai” to the highest point at head top (Bai Hui – The area that is soft and moving, in all baby’s head). Then move the Intention to the front and rest at the Lower Chakra point before starting your Low “OM” sound. It is Low also because it is at the Lower Chakra point. do 3x.

Second round is the same as the 1st. Only this time the intention rest at the Lower Chakra point, but the sound come out from the Heart Chakra. This is like the amplifier is still at the Lower Chakra but the speaker is now move to the Heart Chakra. The sound will be louder, as it takes a shorter distance to reach to mouth and out. Do 3x

Third round is the same as the 1st. This time the intention at the Lower Chakra Point, but the sound come out from the Brow Chakra point. A point that is between the eye brow, about 3 ins deep into your forehead. It is also called the “3rd eye”, a position that give “Wisdom”.  Do 3x.

Sound coming out from the Chakras are different. The one at the Brow Chakra is able to cause a ringing sound on the head. It is like the Centre of a ball. The little ball of the bell, vibrated, will cause a ringing sound. Some said like bells ringing. My experience is the bell ring at different tone, on different morning. Sometime, I can’t make it at this Chakras. The experience each morning is never the same. Some time I got it, sometime I don’t. So don’t fuss over these details. If you get it, you got it. If not, there is still tomorrow to practice it.  If you listen deeply, every one of us is the same; that includes trainers too. We are all in the training process of gaining “Qi” for health and spirit.  Just do it and enjoy the awareness of training process of gaining “Qi” for health and spirit.  Just do it and enjoy the awareness of the sound that  heals you.  Be thankful that others are there to unify with you.

2nd movement:  Vibration Healing Sound –

Command: Intention at Lower Chakra Point, echo the sound of “OM” 7 sec.  later close the mouth and the “Om” become “Hm” sound.  Do 3x

2nd round;  Intention at Heart Chakra Point, echo the sound of  “OM”, 7 sec later, close the mouth and the sound of “OM” become “Hm” sound Do 3x

The “Hm” sound is like ripples opening outward. e.g. a drop of water drop onto the surface of water, the ripples start to open outward. It is that of a flat spreading. This is what I feel. Richards said his is like a moving wheel. So yours may be different too.  But it will surely be in  circle.

We now come to the end of the standing Exercise. We complete it with a “Thankful Heart”. This is with respect to the heaven and earth we live in, and the people we co-exist with. We all repeat after the trainer’s word of “Thank You” – Standing with both legs together, in attention position, with both palms joint as the above Exercise. We follow the trainer’s wording.

Give thanks to the heaven (giving us good weather)

Give thanks to the earth (for supporting us)

Give thanks to the environment (for the good air we breathe in and mother nature)

 

ON the Mat – 7th movement – Qi return to Stove

The is the final movement – “Qi Kwe Lu” meaning – “Energy return to the fire stove”.  The final movement compile all the “Qi” or Energy, collected from the 2 hours of QiGong into “The Lower Tan Tian”. As mentioned eariler, this Chakra point is where the digestion system is. When this “Stove” is heated up, all food taken is assimilanted.  This is also the “Fire Stove” to warm up the whole body.

In “lotus position”, both palm’ one on top of the other, thumb touching. Chin hold inward. In a very relax mood, begin with The “Qi” (Energy) focus at the Anus point – “Bottom of the sea Chakra”. Tongue at palate, pull up you anus point ( There are two gaps in our body that disable  the circulation on the “Qi”. The gap at our mouth, needs the link-up with our tongue touching the palate.- also known as “building a tongue bridge” The second gap is at the Anus opening. Thus the tongue on palate and pull up the anus point is to close up the Gaps. ( If you open the month of any baby; you will Also notice the baby’s tongue is always at the palate whenever resting or sleeping, This means that, our Creator has provided us this gift and we forgotten it). Baby also breath through the “Lower Dan Tian”.  Adult breath mostly at shallow level of our lung.

 Folding up the legs in half or full “Lotus” is to open up the “Bottom of the Sea Chakra” to receive energy from the earth. This whole QiGong Exercise is effective, simply because we use the best time of the universe to exercise. This timing allow us to tap on the Universe energy. We do the Exercise in the open to receive it at the right timing for heaven and earth to give their overflowing to us. Be thankful that your body is willing to make the effort to wake up early to receive it with you.

Mind over body, Love is developed, this will gain wisdom.but when body control mind? – Lust comes in and your life is hay-wired. This also explain why we include the “Thanking the heaven, earth, environment, people” in the Exercise. 

Begin with the Anus point with consciousness focusing on the flow, move the “Qi” up to the “Bei Hui” – The heaven Chakra. Then bring the Qi down as you hold back your chin and tongue at palate.  Continue holding the tongue at that position. The breathe taken in through nose, while the Qi is travelling at the back of the body. While you lift up your anus point, you slowly take in air through the nose. The Qi then reached the top of the head and travel downward to the Brow Chakra, which is also the beginning of your nose. Then change the breathing from nose to, through your month. They call it, slowly blow out your breath to reach the “Lower Dan Tian”. As you blow the air out, the “Lower Tan Tian” feels the warmness. Continue this movement for 10 mins.

For those of us who understand meditation; This is called the “Moving of the small heavenly circle/wheel; All QiGong meditation begin with the back (Yang) and store the “Qi” (Energy) in our (Yin) – the furner in our body. Which mean the Energy gether by the Yang is stored in the Yin (Lower Dan Tian, which is also our fire stove.) The Qi move from the back to the top and then switch downwards to the front and stops at “Lower Tan Tian”  However, since master added the lifting of anus and the brow chakra. The Qi intention is directly shoot upward to the brow chakra them bought downward.

Here is the command

Leg sitted on Lotus position. Both palm place on top of the other, Thumb facing each other and touched at the tip. Qi starts travelling from “Wei Li” the last bone of the spinal cord. (Also know as the beginning of the Kundalini.)  travel to the top of the head (Bei Hui). Hold back your chin, slowly blow the Qi, toward the “Lower Dan Tian”. Do this for 10 minutes.  The trainer will lead the first 3 rounds. This is also the standard explaination every morning by ther trainer present.  This then begin the Lip Command:

Lift up anus, Breath in, tongue at palate, chin hold back, consciousnes at “Lower Dan Tian:, blow out the breath. 

The area of the “Lower Dan Tian” is where our digestive system – the large and small intestine.  If the furner is warm, heated up,  all things eaten by our body is able to be burn off, nutrient and proper pass out is then possible.  For this was our Creator’s original planning for our body. Food undigested cause fermentation and lots of other problems then arise from it.  

Its a very difficult series to post due to my lack in Chinese understanding of each words.  I am a student with limited Mandarin understanding.   This whole series took me over 3 months to complete. I will still more time is editing them from time to time.  It all begin with the heart to help my non-Chinese speaking friends. However, through the series, I did lots of research and gain lots of knowledge too.  It is when we care to give that we care to grow.  I believed I gain the most while doing this series.  It is an effort to help Beginners as well as our on going students.  You have to go to your nearest Exercise Point to experience it from the trainer at hand. 

The whole  Exercise take about 2 hours to complete. No rest in between. The result in all of us who put in the heart to learn bear fruits. We are happier in our spirit, healthier in body and mind.  It is my prayer that this Exercise is able to spread to non Chinese speaking countries. And to Christians too. This series only give you basic guidelines. As we learn and continue to practice, our body will be our best guide. Learn to “Listen to your Body”. It is a wonderful self-repairing body exercise. Especially for the elderly.  Our Creator has given to us a very unique body.  Listen from the inside of you, not the outside – because the outside is not you. 

I include a poem I wrote about the fruit of our Spirit: (A spirit of good health)

Each morning as I awake, the world is still sleeping. I hear the insects. I feel the air. I smell the fragrance of the tree. Soon I will see the light of God’s creations. I choose Love… I love the insects that sometimes bite me. Not forgetting the mankind that God love. I love God because He first loves me.

 

Each morning as I breath,  I choose Joy… I fill my heart with Joy.  I invite her into my situations. I will refuse the spirit of non-belief but let creativity flow… I will treat people with deference.  Looking at life through the eyes of  a child. Every difficulty is a chance to see God’s work within me

 

Each morning as I pray, I choose Peace… Duck loud and aggressive people, that are vexations to the spirit. When someone crosses me, replace harsh words with thanksgiving to God. Have a thankful attitude towards people and situations

 

Each morning as I brush, I choose Patience… Amid the noise and the haste, the high ideals and heroism, be myself.  Instead of complaining on things I can’t get or do, I will treasure the things I have and able to do. I will keep interest in my life. When time seems hard to pass. Let the time spent in the wait, be a moment for prayer to face challenges with strength and calm.

 

Each morning as I wash, I choose Kindness… With surrender, I will be kind to those handicapped in body, mind and soul. Illustrate kindness that have been forgotten or lost… I will listen to others. Even the uninteresting and unaware. They too have their attractive stories to tell.

 

Each morning as I dress,  I choose Goodness… I will earn an honest day’s work. I will be humble in my deeds. To confess before I lay blame on. And praise but not boast. I am blessed to be a blessing to others.

 

Each morning as I eat, I choose Faithfulness… To let it flow out from me, correcting the tribulations in my life. I must release this God-given gift placed inside me… I am “Born Again” in Christ Jesus!

 

Each morning as I drink, I choose Gentleness… I will be gentle to the weak, ignorant and especially to the strong. I will be gentle on myself. Forgive my mistakes, because God has forgiven me. I will forgive those who forget to forgive. I forgive so that, I can freely embrace this day.

 

Each morning as I walk, I choose Self-Control… It is hard to love, easy to hate. Hard to agree, easy to argue. Hard to explain, easy to denounce. Hard to be patient, easy to be angry. Hard to say sorry, easy to bluster. Hard to have faith easy to destroy. I will commit to self-control.

 

The fruit of the Spirit nourishes and gives strength. Love, Joy, Peace, Patience, Kindness, Goodness, Faithfulness, Gentleness and Self-control.  These are the manifestations of the spontaneous works of the Holy Spirit.  And they are the by-products of Christ-consciousness. When I succeed, I give all glory to God! When I fail, God has forgiven me. And so in His embrace, I rest to sleep, expecting another blessed day, when I awake.

The power of the Fruit of the Spirit is found in the Bible; Galatians 5:22-23.

 

 

Rejuvenate Yourself Exercise – Pulling the River Cart

 

 

Pulling the River Cart

Moving of the wheels of the River Cart. Qi Gong running. – Relax your whole body. Both palm hold gently in a fist like. Body slightly forward, eye focus forward and in front, between the two eye brows. While running, allow both hand to swing in auto gentle movement at two side, not to the back. Mouth breathing, Throat Chakra lead the Heart Chakra, the throat pull the air out from the heart Chakra. As such doing, will bring out a sound “Her”. When Right foot touch the ground, at the same timing, lift up the anus (close the gap at our anus point to allow Qi to flow), and do the stare at the point in front at the same timing. The “stare” activate the pituitary gland. Which is also the “3rd eye” in our head. It is between our brows, 3 ins deep into our forehead.  The lifting and stare is done just as the right leg is shifting to the left leg.  Begin with walking step, then as you get use to the walking, starts to run slowly. Running allow the body to shift balancing. When all are in alignment. You will experience the “Light weight” effect. Of running. For every lifting, allow us to defy gravity.

 Then the trainer will lead you into the left, right, left, right walking first then running. Have a total focus on the trainer’s leading command. Just follow the trainer’s command and just do it.  If your health is not up to be able to run. Walking is also effective.  I can’t do running when I 1st begin.  And from time to time, when I felt unwell, I still continue with my walking to complete the 20 mins movement.

Related posting:

The origin of the Nei Jing Tu – dated 26/11/2012

The Nei Chin Tu – the body inner Map dated 19/3/2013

Understanding of Sushamna Nadis, the Indian version of Qi Flow – 17/6/2013

 

 

 

Rejuvenate Yourself Exercise – Set 1 – Movement 12 – Respect the Heaven and the Earth

This is the final movement of Set 1. The full set of Set 1 is to relax every part of the Spinal Cord. This movement is to “Hah” out all the bad “Qi” from the Lower Chakra point.  Also it give a full stretch of the whole body. Standing at one and half width of shoulder width – is also called the “medium open stand position”. Do the normal “Hah” “Qi” as stated in the Standard command of movement 1.  Then put the consciousness at the Lower Chakra point before you begin.

Command: “Respect the Heaven and Spread the earth” – Stand at Medium Open stand position, Bend the waist at 90 degree to the ground position. As shown in the picture. Do 7x pumping style, holding the breath at the lower Chakra. After the 7x pumping, pump another exactly same movement but, these 7 time, “Hah” out the Breath from the Lower Chakra. This is to empty all the bad “Qi” including negative thoughts out of your body. repeat 3X.

Then Repeat the same movement with feet standing together. Again repeat 3X.

Always end every movement with holding back your chin, then “Hah” out the whole breath.  This holding back your chin is to avoid the “Qi” to enter the Brian. – may cause giddiness.

Rejuvenate Yourself Exercise – Set 1 – Movement 11 – Alignment of the Body and Heart.

This movement is to balance our whole body. It activate our pituitary gland; (A small oval endocrine gland attached to the brain. The gland determines our aging process. It is also a gland we seldom activate). Since our Exercise timing is early and thus still in the dark. The body can’t use the outside light for help. It totally have to rely on the gland for balancing. This is why it is so difficult to do it every morning. Yet it is for this very purpose that it is activated. (Did I hear you beginning to appreciate that you exercise at 5.30am.?) With this in mind, Please make every effort you can to do it well. Every morning, our mood is different. So the balancing act is different too. Sometime we can, sometime we can’t.  Be graceful to yourself. Important thing is to continue doing it. Do make effort to do it well. The movements are very simple, yet the benefits are beyond compare. It also help prevention of falling down. Its has a body alignment effect.

 

Command: Alignment of Body and Heart – Stand on one leg, breathing normal, both hand stretch out on both side as balancer, Eye focus on a spot in a distance. Left leg move behind tremble movement. The focus is to tremble the whole alignment of the body. The left side 1st. Both hand hold/support the knee cap as the leg move in front at about right angle to the ground. Rotate the ankle to the left in circle 3x then 3x to the right repeat this movement 2x. Then lift up the toe and pull them down to point the ground, then lift up to point heaven. It is like up down, up down – 2x. Then gentle kick the leg to the front.  Repeat all these movement for your right leg.

Note: Focus on relaxation of the movement. Don’t rush. Slow and steady.

 

Rejuvenate Yourself Exercise – Set 1 – Movement 10 – Rotation Of The Ankle

This movement do not did to holding the breathe. Standing at the same shoulder width. Then balance on one leg. Rotate the relaxed Leg ankle.

This is a Rotation of the Ankle movement. No Qi consciousness at any Charka Point. Breathing as per normal. Standing on right leg, Left foot to the back, rotate left ankle 8x and change to standing on left leg, rotate right ankle 8x.

Note: This movement strengthen the ankle muscles. All stiffness of the feet begin there. This movement helps to avoid falling for elderly people. A supplied muscles at this point also help blood circulation to the sole of the feet.

 

Rejuvenate Yourself Exercise – Set 1 – Movement 9 – Rotation of the 3 socket joints of the lower body.

Begin with the standard command of Qi consciousness at Lower Chakra point. Both legs together.   After all the standard “Hah Qi” movements. Stop body at position shown, both knee together, as the picture with palms at rest, above knee cap then starts the Movement 9. Lower Position Rotation.

Command: rotate of the 3 lower joints (the socket at the hip, the socket at the knee and the socket at ankle). Feet together, both palm lightly touch/hold at knee cap, head forward focus at a point in front, both knee cap meet together, (as the picture). Then start the circling to your knee to the left then repeat on the right side. Timing follow the trainer present.  At the 3rd round, to the left then to the right.

 

Rejuvenate Yourself Exercise – Set 1 – Movement 8 -Rotation of the horizontal Meridian

The Standard Command – From the Number 6 movement onward, The “Qi” is hold at the Lower Chakra Point. The air is breath in through the mouth and then “Hah” out from the mouth too.  Same as the beginning of movement 1. When you hear command of 1st “Hah Qi”…. blend your body into half, forward with the back slightly “pull back” This create a straight 90 degree to the ground. Slowly breathe out. Then when command said: “Qi totally Hah out” – this time empty all your bad air completely out.; so take a short breathe in first, and “Hah” out aloud, empty all the air from the body. Then you hear “Si”,   you breath in again, you move up your body to a upright position 1st. The Qi will move from the “bottom of the sea Chakra” (the point between anus and urinary), travel through the back (the “Tu my”) to the top of the head chakra (Bei Hui). Then travel down the front “Ren My”. Then hold your breath, consciousness at the Lower Chakra. (Beginners – begin with an intention 1st. If you can’t hold full breathe try hold half-breathe. If still unable, then just do normal breathing. Begin what you can do and improve from there.) The chin is slightly hold inward. This enable the air to stay in the body and not go to the head, which may cause giddiness. Then you begin your next round of movement.

Movement 8th – Tai My Rotation.  This is like doing belly dancing. The “Tai My” is the only horizontal Meridian. This area consist of very important organs – the stomach, large and small intestine. Which content the most fat in our body.  The “Tai My” is from the last rib to the waistline.

Movements are only at the waist and not the hip. The hip only follow the waist movement. Stand in shoulder width apart, using the waist muscles to rotate from left to right then right to left. Timing follow the trainer present.