ADVANCED
EXERCISE #7
Exercise #7 is done sitting on a table or a low ledge, with both feet suspended and hanging above the floor. Start from a rest position, holding the ruler between the palms, resting it on the lap. This exercise perform eight repetitions at the lower dantien level, then eight at the middle dantien level, and finally eight at the upper dantien level (eye level). Between each level you must perform three cleansing breaths.
1. Inhale and raise the ruler a few inches to the stomach level (lower dantien). Then exhale and carry the ruler to the left side. Inhale and turn the ruler to a vertical position with the left hand over the right. Keep the shoulders sunk and relaxed as you turn the ruler.
2. Then slowly exhale and carry the ruler across the body turning the ruler to the vertical position (right hand over left hand) as you pass the ruler in from of the lower dantien. Continue to move the ruler to the right side taking at least ten seconds to complete the pass. Inhale and carry the ruler across the body turning the ruler to the vertical position (left hand over right hand) as you pass the ruler in front of the lower dantien. Continue to move the ruler to the left side taking at least ten seconds to complete the pass. Count this as one repetition.
3. After completing eight repetitions at the lower dantien level take three cleansing breaths facing straight ahead.
4. Continue this exercise as directed above, but for the next set pass the ruler in front of the middle dantien level (solar plexus) for eight repetitions, then take three cleansing breaths facing straight ahead.
5. For the last set perform the exercise as directed above, but for the last set pass the ruler in front of the upper dantien level (eye level) for eight repetitions, then conclude this exercise with three cleansing breaths.
Keep the shoulders relaxed throughout this exercise and breathe in through the nose and exhale out through the mouth.