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 d o 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 ba ck to the spine Part c: Arch the spine backwards, push the shoulders down and pull the scapula t owards the spine; extend the arms to both sides; the neck can be either pulled b ack 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 circl es). 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 bon e) to pull the hips apart. Part b: Qua opening. Iron shirt stance, partner checking qua opening and knee be nding. Squatting in five directions. Part c: Tan Tien suspension practice, power press to the ground counteracting fo rce 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 d own stomach, spit out tongue, hold breath and pull up sexual organs and anus. Fe el the empty force. Repeat in five directions. Exercise 6: Exercises: Opening the three gates:, in three positions, and three different way s 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 lo ck, back lock. Looking right and left (leading with the eyes,.). Head rotation a nd 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 th e curve try to find the straight. Feel the connection of the tendon from the fin gers to the spine to the legs and toes. Emphasis on tendon wrapping around the b one, 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 tensi on and release, connection of the points and wave movement from feet to spine an d to arm. Emphasis of the yin within the Yang, and the Yang within the yin. (See opening in Tai Chi Booklet) Holding the Exercise 3: Exercise 4: Exercise 5: Exercise 6: Exercise 7: Exercise 8: Chi Ball First Ward Off or Shifting Weight: Second Ward Off Sink Back Roll Press 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