ADVANCED
EXERCISE #1
1. Start with both feet parallel, pointing forward with a ruler’s distance between the heels. Turn both feet 45 degrees to the left, pivoting on the heels and keeping both feet parallel. Bend both knees, exhale slowly and sink your hips, lowering your entire body simultaneously raising the right heel, and bringing the ruler down the middle of the left shin. (Take between six to eight seconds to reach this low position when you first do the exercise. With practice, you will later be able to expand your power and control to do the movement between twelve and fifteen seconds.) Now slowly inhale and straighten your legs, raising your back to the vertical position, simultaneously raising the left toes off the floor, and bringing the ruler from the middle of the shin to the level of the lower dantien. Rise slowly, also taking six to eight seconds to complete the movement.
2.
After
you reach the complete upright position, shift and roll forward again and do
another repetition of the cycle. Do a total of four cycles on the left side.
After the fourth repetition, pivot on both heels so that you face squarely to
the front. Still holding the ruler in the palms, take three resting/cleansing
breaths. Inhaling through the nose and exhaling through the mouth.
3.
After
the resting breaths, pivot 45 degrees to the right and repeat the cycle with
four repetitions.
(Number
of repetitions: four times on the left side, three cleansing breaths, four times
on the right side)