THE FIRST MOVEMENT
Keep the feet apart at shoulder width, then gradually raise your arms and palms to stomach level.
Focus on the space between the hands. Your eyes can be open or closed - it's up to you.
Then, when you are focused, gradually extend your arms, then push them towards each other. Repeat the movement. Extend the arms, the shoulders and the chest. Then, in the end, push inward, still focused on the space between the hands.
Practice this slowly. At this moment, you have to keep your mind relaxed. Keep your facial muscles relaxed, and breathe naturally.
You can coordinate your breathing with your movements, but just focus on the movement without thinking about your breathing. That's the first point.
Second point, after a while you can coordinate the movement with your body motion. For example, when the palms extend outward, imagine the body is expanding at the same time.
When the palms push towards each other, just sense or imagine your body is contracting as well.
With time, you will be able to focus on the space between the hands, coordinate your breathing and body motion with the movement. In the beginning, just focus on the space and the movement.
Repeat this movement slowly for five or ten minutes, then in the end , put your palms toward your stomach until they are resting there. Relax the shoulders, sink them down, and focus on the space beneath your palms.
You can stand or sit, but relax the whole body. At this moment, normally you can close your eyes. Breathe through your nose, and focus on the space beneath your palms.
After a few minutes, move your palms downward. From there, you can work on other movements.
THE SECOND MOVEMENT
I hope you have enjoyed the first exercise. Now we will learn the second.
We keep the same stance. The last thing we did was move the palms down slowly. Next we lift the palms from the navel level to the shoulder level.
Then palms push downwards. Repeat the motion from the shoulder to the navel, or slightly below.
Next, what is the visualization, or your focus? You can imagine when your palms move upward, there's an energy ball under your palm, that will push downward into the ground.
When the palms move upward, the energy ball is pulling up from the ground. So you are moving the energy ball with your palms. Push the energy ball downward into the ground, then pull the energy ball up from the ground with your palms.
You can keep your legs naturally straight or slightly bent.
Close your eyes, relax your body, and focus on the movement. The movement can be very, very slow.
Then breathe naturally.
Eventually palms move up, then palms move downward and push toward the stomach, where they rest. Focus on the space beneath the palms.
At this moment it seems the two energy balls merge as one.
Push that single energy ball into your stomach - called the middle burner area. Then relax the shoulders and breathe naturally.
Sit or stand in this posture for a while. You should do the first motion for ten minutes and hold this posture for five minutes at least.
THE THIRD MOVEMENT
I hope you have enjoyed the two previous videos. Let's practice the third exercise. We start from the same posture, with the feet apart at shoulder's width.
Then, we move down our palms slowly, along side the legs. Then we bring the palms up to shoulder level. Then keep the arms naturally straight, not over-extended and not bent.
Then, move the shoulder. Palms move upward, backward, downward, then forward. Both arms move at the same time.
Make small circles with the palms.
The visualization is, when the palms move forward, the palm extends very far - to the edge of the universe. Then, when the palms move backward, we focus on the inner body.
That's the first part of the movement.
The second part is; palms extend outward. Then slightly open, then close.
The distance of the movement is about one palm length.
As you do this movement, imagine you are touching the end of the universe.
Only move the palms. Open and close the palms.
So, to recap, bring the arms to shoulder level. Pull inward and focus on the body, then outward to the edge of the universe.
You can repeat this movement many times. At least nine times.
Then, move only the palms and imagine you are touching the edge of the universe.
You can repeat this movement maybe nine times, or twelve times, fifteen, or as many as you want.
Then, palms move towards each other. Then push energy toward the stomach, and focus on the space beneath your palms.
Sink the shoulders. Sink the elbows. Relax the whole body.
In the beginning, you can practice this movement with your eyes open. With time, you gradually close the eyes, and practice the movement with the visualization.
You can keep the final posture, sitting or standing, for at least five minutes.
the fourth movement
How are you doing? I hope you have enjoyed the previous three movements. Now we will learn movement number four.
We keep our feet apart at shoulder's width. Then, we move down our palms. Move up the palms to the forehead level. Then slowly move down the palms to the navel level.
Then, move upward, and repeat this movement slowly. We focus on the space between the palms, as we push energy upward, then downward, with our palms.
You can repeat this movement many times. You do this fifteen or maybe twenty times, then push the palms towards each other, and stop in front of the stomach.
Then, palms face downward. Make circles with the palms. Slow, slow movement, make small circles and focus on the palms. Keep the eyes closed.
Eventually, put the palms on the stomach and focus on your middle burner area, or the space beneath your palms.
You can sit or stand while practicing the final movement. Eventually, move down the palms and breathe naturally.
To summarize, first palms move downward, then move upward. It should be slow - the video is very fast. At the forehead level, palms part and move downward to the navel level. Then, move upward again. Repeat this movement many times.
Eventually, palms move downward, then push towards each other. Focus on the space between the palms. Palms face downward. Make circles with palms. Slowly, slowly.
After many times, palms push to the stomach.
Focus on the space behind the palms. Sink shoulders. Relax body. You can keep your eyes closed.
Then, gradually move down the palms.
THE FIFTH MOVEMENT
I hope you are doing well, and you have enjoyed the four previous videos. Now we will learn the fifth movement.
We keep the same body structure. Keep your feet apart at shoulder's width. Then, palms move downward slightly.
Then, palms move upward to the chest level. Then, slowly open and close. When we practice this movement, we focus on the space between the palms.
Then, after three times with this exercise, the right palm moves upward along the outside of the left arm. Then, at shoulder's level, push downward from the inside of the arm.
Then, the left palm moves along the outside of the right arm and down along the inside of the arm toward the palm.
Repeat the opening and closing movement three times
After three times, we repeat the same movement. Upward from outside to shoulder's level, then downward along the inside of the arm. Then three times, opening and closing movements.
Let's talk about this again with the visualization technique.
When the palm moves upward along the left arm, imagine it is moving inside the arm. Then, continue to imagine your palm is moving inside your arm as you push downward.
Move your palm inside of the arm, through the center line of the arm. Follow the center line. Then open, then close.
We focus on the center of the palms, or the space between the palms. Upward slowly, then downward slowly. Then upward, then downward
In the beginning, you can keep your eyes open. With time, you can keep your eyes closed.
Only visualize this movement without any physical coordination between the breathing and the hand movement.
Eventually, open, then close. Then, palms push towards the stomach. Then, sink down the shoulders. Relax the elbows. Focus on the space beneath the palms.
After a while, move down the palms.
Let's review the important parts. First move upward along the outside of the arm, then downward along the inside. Then the other side repeats, the same.
Focus on the space between the palms. When the hand moves along the arm, focus on the center line of the arm. The palm moves along the center line, upward and downward.
Eventually, put the palms on the stomach. Focus on the area beneath the palms and sink the shoulders, just like we did before.
Then, eventually, palms move downward.