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First.exercise, If you look down to the feet, you will see that they
are shoulder width apart,
the feet are pointing straight ahead, the knees are slightly bent.
It is very important that the knees do not protrude over the toes,
The back and neck are straight, the shoulders relaxed and slightly forwards,
breathing relaxed and controlled, the tongue is placed lightly behind the top teeth,
If you look at the hands they are palms down and relaxed,
if you were to place the hands together the thumbs and forefingers
would make an O or inverted heart shape, the arms are slightly bent.
Look at the angle of the wrists.
Now imagine there's a single hair in the centre of your head holding all your body weight.
Relax in this position for a few minutes, the small details are important.
This exercise will work even if you get things slightly wrong, if you get everything right it is dynamic.
If you have a large mirror you can check your stance,
where you do this exercise is important, outside is better than inside,
weather permitting, if its dismal or damp do the exercise indoors.
 The human body has its own suspension system,
the instep, knees, and spine,
if they aren't used properly injury may occur,
if you walk with locked knees your heal goes down first,
all the impact goes straight into your spine.
over time this can cause a lot of problems with your knees, hips
shoulders, neck, and back,
the human body is designed to walk with the knees slightly bent,
when you do this you will find yourself placing your feet down,
the bend in your knees should make you less than a centimeter
shorter
walking like this can amongst other things,help to alleviate shoulder,
neck, back, hip, and knee problems,
when people get older they can fall over for no apparent reason,
one of the causes, standing with the legs locked,
they turn slightly and the knee gives way,
if you stand with the knees bent all the muscles of the knees are being used and exercised, making them
stronger, and the spine is in alignment.
First exercise
If you turn your palms to the front the energy
will push you backwards,
turn them backwards it will push you
forwards,
so you can play with the energy, see
and feel it working,
IF NOTHING HAPPENS PERSEVERE WITH THE EXERCISE !!
The stance, breathing, and
the relaxed posture is the same in all these exercises, its only the hand positions that change.
See the hand positions in the photograph below,
note the height and distance they are from the body,
the hands still have the heart shape.
Elbows must be down and there should be enough room under the arm pits to place a tennis ball there.
Same as the first exercise, except for the hand positions, they turn, palms out and are
raised to head height. You now look through the space between the hands, which are still heart shaped, the fingers don't
touch, the elbows are down, and there is still room for the tennis balls under the arms.
Same stance as the first exercise, the hands move out to the sides, turn in and up until they are level
with the head, palms facing up. The hands and arms are at the same angle as the first exercise, but now face up instead of
down, the arms are slightly bent and relaxed,
People find the last two exercises more difficult and tend to put little effort into mastering them, each
exercise is equally important, and channels energy through different parts of the body.
Fifth exercise, using the same stance, move the hands to the front and away from you, still palms up, hold
them slightly wider than your shoulders, and just above your head height, check the shape of the hands, still having the heart
shape, the elbows are slightly bent and pointing down.
Centering your body
How to bring the energy system into alignment,
all the exercises have one thing in common,
there should be a straight line dissecting the
centre of the head,
your energy centre below your navel,
and if you draw a straight line from the
V shape in the balls of of the feet joining them,
the line should go through the centre of it.
This should be done immediately after the other exercises,
It is important when you are finished,
to gather the energy into your centre,
you
do this by placing your hands one on top
of the other just below your navel,
this
position should be held for at least 30 seconds,
this is an exercise in itself and can be done on its own,
for as long as you like,
your energy centre is the size of a tennis ball,
it does not get any bigger,
but its ability to hold energy vastly increases,
this exercise is used for calming and
centering mind, body, and spirit.
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