taoist practice
Address

Morning Exercises

WARM UP EXERCISES


These exercises are good to do upon rising in the morning, and before doing Iron Shirt and Tai Chi. They open the spine, joints, organs and meridians. One can do these exercises in the order that is most useful to each person. The sequence can be done starting from the head and moving to the feet or from the bottom up. Note: All the exercises are to be done sequentially with feet together, apart, feet turned inwards, and feet turned outwards.  Sequence: 
Exercise 1: Opening the Door of Life 
Part a: Stretch the arm out by twisting the lower, middle , upper body. 
Part b: From the head, neck, spine and sacrum, with 24 breaths rolling the spine down, 24 breaths roll the spine up. Each breath should be inhaled from the nose and exhaled through the mouth. AT the end of the exhalation push the stomach back to the spine 
Part c: Arch the spine backwards, push the shoulders down and pull the scapula towards the spine; extend the arms to both sides; the neck can be either pulled back with the eyes to the sky, or chin tucked into the neck.. 

Exercise 2:

Part of Body: Hip and Sacrum 
Affected area: Sacrum, Hui Yin (perineum), Sexual Centers, Pelvis 
Exercises: 
Part a: Hip and Sacrum rotations. Rotate sacrum left right front and back Part b: repeat the same actions with the movement originating in the hips (large circles). 

Exercise 3: 

Part of Body: Legs 
Affected area: Joints of Legs, Psoas, Balance 
Exercises: Ankle knee, hip rotations and Joint opening, Stirring the Cauldron. 

Exercise 4: 

Part of Body: Groin and Abdomen
Affected area: Qua, leg tendon and psoas 
Exercises:
Part a: separate sacrum and hip by pressing firm and twisting the leg (femur bone) to pull the hips apart. 
Part b: Qua opening. Iron shirt stance, partner checking qua opening and knee bending. Squatting in five directions. 
Part c: Tan Tien suspension practice, power press to the ground counteracting force of partner who is pulling you up. 

Exercise 5: 

Part of Body: Trunk of Body: Tongue 
Affected area: Energy centers of the spine and internal organs Exhale, flatten down stomach, spit out tongue, hold breath and pull up sexual organs and anus. Feel the empty force. Repeat in five directions. 

Exercise 6: 

Exercises: Opening the three gates:, in three positions, and three different ways to hold the feet.(open close parallel). Windmill in five directions

Exercise 7:

Part of Body: Arms, chest and shoulder blades 
Affected area: T5 (opposite the heart) Shoulder Well, C7, T11. Exercises: Tendon Twisting. Five direction 

Exercise 8: 

Part of Body: Neck Affected area : Jade Pillow, C7 
Exercises: Crane Neck, Turtle neck. Monkey head (leaning to the sides.) Front lock, back lock. Looking right and left (leading with the eyes,.). Head rotation and neck joint opening. Lizard Neck.

Exercise 9: 

Part of Body: Shoulder and Chest
Affected area: C7. T2, and shoulder well Exercises: Shoulder rotation and joint openings. (Up-down, forward-back and circle), small circle and big circle. In the curve try to find the straight. Feel the connection of the tendon from the fingers to the spine to the legs and toes. Emphasis on tendon wrapping around the bone, joint lock, and power stance 

TAI CHI TRAINING: ISOLATION OF STANCES
Tan Tien Awareness, in all exercises 
Exercise 1: Wu Chi Stance: Empty the mind down to the Tan Tien, Sink down to the Tan Tien
Exercise 2: Tai Chi Opening: Body, arms swinging like Iron Shirt 2. Tendon tension and release, connection of the points and wave movement from feet to spine and to arm. Emphasis of the yin within the Yang, and the Yang within the yin. (See opening in Tai Chi Booklet)

Holding the Chi Ball

Exercise 3: First Ward Off or Shifting Weight: 
Exercise 4: Second Ward Off
Exercise 5: Sink Back 
Exercise 6: Roll 
Exercise 7: Press 
Exercise 8: Push 

SINGLE WHIP 

Exercise 9: Triple Twist 
Exercise 10: Single whip 
Exercise 11: Protecting the chest or Grasp the sparrow tail. 

IRON SHIRT SEQUENCE 

Exercise 1: Horse stance
Exercise 2: Tan Tien Training and Breathing 
Exercise 3: Pushing, Sacrum, T11, C7, Base of Skull 
Exercise 4: Arm structure training. 
Exercise 5: Posture Training (5 iron shirt postures)
Exercise 6: Partner Pushing training. 

MEDITATION

Empty Mind: 
          Three fires
Wisdom Chi Kung: 
          Charge the brain from the Organs 
          Empty the mind down 
          To the Tan Tien 
          To the Kidney 
          To Bladder & sexual organs 
          To Liver
          To Heart 
          To Spleen 
          To Lungs 
Inner Smile:
         Relax and let Go