Chee Soo Exercises 1984 - 1993 166 K’ai Men Exercises 61 Tao Yin Breathing Exercises Taken from the contemporaneous course notes made by Andrew Durham, who attended most of the courses during this period.
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© 2010 Andrew Durham
Introduction This document contains 227 exercises taught by Chee Soo at training classes during the period 1984 to 1993. There are 166 K’ai Men Exercises and 61 Tao Yin Breathing Exercises. Chee Soo never published these exercises, but encouraged his students to take notes. These exercises are taken from contemporaneous notes, compiled in date order by Andrew Durham who attended almost all of Chee Soo’s courses during the period 1984 to 1993. Andrew worked very closely with Chee Soo. For a sustained period in the 1980’s Chee Soo invited Andrew to lead his Wednesday T’ai Chi class at Alderman Callow School. Andrew was awarded the Third Teng Chi Grade (black and red belt) in T’ai Chi. For full details of the background to these exercises, and information about stances and Yin and Yang breathing please consult Chee Soo’s book - Taoist Yoga - The Chinese Art of K’ai Men. This book contains an additional 40 K’ai Men Exercises which pre-date those in this document. These additional 227 exercises are being made available to assist anyone interested in these Taoist Arts. In true Taoist spirit they are free of charge to all who wish to benefit and help others. 2
© 2010 Andrew Durham
1. K’ai Men Exercise - Bear Stance Starting Position - Bear Stance. SEQUENCE 1. Breathe IN As the arms are raised up and sideways with the palms facing the floor. 2. Breathe OUT As the right palm is placed on the side of the left thigh. 3. Breathe IN Return hand to shoulder level. 4. Breathe OUT As the left palm is placed on the side of the right thigh. 5. Breathe IN Return hand to shoulder level. 6. Breathe OUT Lower the arms to the sides. REPEAT 1 - 6 EXTENSION - Normal Breathing Repeat sequence, but when the hands are placed on the thigh opposite, follow the hand down the leg, round the back of the ankle onto the floor. REPEAT Extension.
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© 2010 Andrew Durham
2. K’ai Men Exercise - Bear or Eagle Stance Starting Position - Bear or Eagle Stance. SEQUENCE 1. Breathe IN As the arms are raised forward and above the head with fingers pointing upwards. 2. Breathe OUT Lean to the left side. 3. Breathe IN Return to centre. 4. Breathe OUT Lean to the right side. 5. Breathe IN Lower the hands back to the starting position. REPEAT 1 - 5 EXTENSION - Normal Breathing. Repeat sequence, but on 2 and 4 bend further and turn the head first to look at the floor and secondly to look at the ceiling. REPEAT Extension.
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© 2010 Andrew Durham
3. K’ai Men Exercise - Bear Stance Starting Position - Bear Stance. SEQUENCE 1. Breathe IN As the arms are raised in front of the body at shoulder height with fists clenched. 2. Breathe OUT As the arms are parted sideways at shoulder level. 3. Breathe IN Return arms to the middle position. 4. Breathe OUT As the arms are raised above the head. 5. Breathe IN As the arms are returned to shoulder level. 6. Breathe OUT As the arms are returned to the sides in the starting position Repeat 1 - 6 EXTENSION - Normal Breathing. Repeat sequence with the fists bent inwards to the wrists as far as possible. REPEAT Extension.
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© 2010 Andrew Durham
4. K’ai Men Exercise - Bear Stance Starting Position - Bear Stance. SEQUENCE 1. Breathe IN Turn head to the left with mouth open. 2. Breathe OUT Return head to centre with mouth closed. 3. Breathe IN Turn head to the right with mouth open. 4. Breathe OUT Return head to centre with mouth closed. 5. Breathe IN Look upwards with mouth open. 6. Breathe OUT Return head to centre with mouth closed 7. Breathe IN Lower head forwards and down with mouth open 8. Breathe OUT Return head to centre with mouth closed. REPEAT 1 - 8 EXTENSION - Normal Breathing. Repeat sequence, but extend the movements, keeping the bottom teeth over the upper lip. REPEAT Extension.
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© 2010 Andrew Durham
5. K’ai Men Exercise - Turtle Stance Starting Position - Turtle Stance (kneeling on all fours, looking slightly forward). SEQUENCE 1. Breathe IN As the head is dropped forward. 2. Breathe OUT Return head to starting position. 3. Breathe IN As the head is dropped back. 4. Breathe OUT Return head to starting position. REPEAT 1 - 4 EXTENSION - Normal Breathing. Repeat sequence, but on 1 and 3 collapse the abdomen and on 2 and 4 expand the abdomen. REPEAT Extension.
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© 2010 Andrew Durham
6. K’ai Men Exercise - Praying Mantis Stance Starting Position - Praying Mantis Stance (sitting on the heels). SEQUENCE 1. Breathe IN As the body moves forwards onto the elbows with hands clasped. 2. Breathe OUT As the head is placed between the hands. 3. Breathe IN As the head is returned to looking forward. 4. Breathe OUT Return to starting position. REPEAT 1 - 4 EXTENSION - Normal Breathing. Repeat sequence, but when the head is between the hands raise the body (as in a cat stretch) onto tip toes keeping the head on the floor, then look forward. REPEAT Extension.
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© 2010 Andrew Durham
7. K’ai Men Exercise - Eagle Stance Starting Position - Eagle Stance. SEQUENCE 1. Breathe IN As the hands are interlocked behind the bottom, keeping the arms straight. 2. Breathe OUT As the arms are returned to the sides. 3. Breathe IN As the arms are interlocked in front of the body, keeping the arms straight. 4. Breathe OUT ~As the arms are returned to the sides. REPEAT 1 - 4 EXTENSION - Normal Breathing. Repeat sequence, but when the arms are interlocked raise them to shoulder level, taking care to keep the body straight. REPEAT Extension.
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© 2010 Andrew Durham
8. K’ai Men Exercise - Praying Mantis Stance (Locus and Cow stance) Starting Position - Praying Mantis Stance (sitting on heels). SEQUENCE 1. Breathe IN Raise the body and sit on the floor to the left side of the legs. 2. Breathe OUT Lift up and return to starting position. 3. Breathe IN Raise the body and sit on the floor to the right side of the legs. 4. Breathe OUT Lift up and return to starting position. REPEAT 1 - 4 EXTENSION - Normal Breathing. Repeat sequence, but with the hands clasped above the head. REPEAT Extension.
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© 2010 Andrew Durham
9. K’ai Men Exercise - Cobra Stance Starting Position - Lie flat on the floor, with arms bent and held close by the sides of the chest. SEQUENCE 1. Breathe IN As the head and top half of the body is raised into Cobra stance, with the arms straight. 2. Breathe OUT As the body is lowered to the starting position. REPEAT 1 -2 EXTENSION - Normal Breathing. Repeat sequence, but look up and locate a spot on the ceiling. Push forward with the feet, so that the body goes beyond the spot. Push back with the hands until the body is level with the spot, then lower the body down. REPEAT Extension.
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© 2010 Andrew Durham
10. K’ai Men Exercise - Crane Stance Starting Position - Eagle Stance. SEQUENCE 1. Breathe IN Raise the right leg forward into Crane Stance and lift the foot from the outside with the left had pulling it into the groin. 2. Breathe OUT Return to starting position. 3. Breathe IN Raise the left leg forward into Crane Stance and lift the foot from the outside with the right hand pulling it into the groin. 4. Breathe OUT Return to starting position. REPEAT 1 - 4 EXTENSION - Normal Breathing. Repeat sequence, but when holding the foot lift upwards and further and with the other hand press down on the knee. REPEAT Extension.
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© 2010 Andrew Durham
11 K’ai Men Exercise - Eagle Stance Starting Position - Eagle Stance. SEQUENCE 1. Breathe IN As the hands are interlocked behind the back and raised. This causes the body to lean forward. 2. Breathe OUT Return to Eagle Stance. REPEAT 1 - 2 EXTENSION - Normal Breathing. Repeat sequence, but extend the movement, bending the body head first towards the knees with arms raised up. REPEAT Extension.
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© 2010 Andrew Durham
12. K’ai Men Exercise - Willow Tree Stance Starting Position - Drunkard Stance (lying on back). SEQUENCE 1. Breathe IN As the body is raised into Willow Tree Stance (shoulder stand). 2. Breathe OUT As the legs are tilted slightly forward above the head. 3. Breathe IN Return to Willow Tree Stance. 4. Breathe OUT Return to stating position. REPEAT 1 - 4 EXTENSION - Normal Breathing. Repeat sequence, but when tilting the legs forward continue, until they are parallel to the top half of the body and the floor. REPEAT Extension.
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© 2010 Andrew Durham
13. K’ai Men Exercise - Cobra Stance Starting Position - Lie flat on the floor, with the arms bent held close by the sides of the chest. SEQUENCE 1. Breathe IN As the arms are fanned out to the sides of the body. 2. Breathe OUT Bend the legs from the knees until the soles of the feet face upwards. 3. Breathe IN Raise the head off the floor and press down with the hands, look forwards. 4. Breathe OUT Return to starting position by simultaneously fanning the hands back to the sides of the chest, lowering the legs to the floor. REPEAT 1 - 4 EXTENSION - Normal Breathing. Repeat sequence but tilt the head to look at the ceiling, point the legs further whilst at the same time lifting the hands off the floor. REPEAT Extension.
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© 2010 Andrew Durham
14. K’ai Men Exercise - Drunkard Stance Starting Position - Drunkard Stance. SEQUENCE 1. Breathe IN Raise the left leg from the hip, keeping it bent at the knee. 2. Breathe OUT Lower the bent leg down to the left side. 3. Breathe IN Return Leg to the centre. 4. Breathe OUT Return to starting position. 5. Breathe IN Raise the right leg from the hip, keeping it bent at the knee. 6. Breathe OUT Lower the bent leg down to the left side. 7. Breathe IN Return leg to the centre. 8. Breathe OUT Return to starting position. REPEAT 1 - 8 EXTENSION - Normal Breathing. Repeat sequence, but when the leg is lowered to the side, press on the inside of the thigh, with the hand on that side, trying to touch the knee and the side of the leg on the floor. REPEAT Extension.
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© 2010 Andrew Durham
15. K’ai Men Exercise - Drunkard Stance Starting Position - Drunkard Stance (lying flat on the back with arms by the sides). SEQUENCE 1. Breathe IN Raise the right leg (straight). 2. Breathe OUT Part the leg to the right. 3. Breathe IN Return leg to centre position. 4. Breathe OUT Lower the leg back to the starting position. 5. Breathe IN Raise the left leg (straight). 6. Breathe OUT Part the leg to the right. 7. Breathe IN Return leg to centre position. 8. Breathe OUT Lower the leg back to the starting position. 9. Breathe IN Raise both legs (straight). 10. Breathe OUT Part the legs. 11. Breathe IN Close the legs to the centre 12. Breathe OUT Lower the legs back to the starting position. REPEAT 1 - 12 EXTENSION - Normal Breathing. Repeat sequence, but each time leg is parted, press on the inside of the thigh or thighs with the corresponding hand or hands. REPEAT Extension.
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© 2010 Andrew Durham
16. K’ai Men Exercise - Fish Stance Starting Position - Fish Stance Right Side (Lying on right side). SEQUENCE 1. Breathe IN Raise the left leg sideways. 2. Breathe OUT Return to Fish Stance Roll over to Fish Stance Left Side 3. Breathe IN Raise the right leg sideways. 4. Breathe OUT Return to Fish Stance. REPEAT 1 - 4 EXTENSION - Normal Breathing. Repeat sequence, but when the leg is raised, grasp it with the corresponding arm and pull so as to extend the movement. REPEAT Extension.
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© 2010 Andrew Durham
17. K’ai Men Exercise - Dragon Stance Starting Position Eagle or Bear Stance. SEQUENCE 1. Breathe IN Step into right Dragon Stance, with the arms rising sideways to shoulder height, palms facing down. 2. Breathe OUT Turn to the left, keeping arms up, keeping dragon. 3. Breathe IN Turn back to the centre, arms still at shoulder level. 4. Breathe OUT Lower the arms to the sides and returning to Eagle Stance. 5. Breathe IN Step into left Dragon Stance, with the arms rising sideways to shoulder height, palms facing down. 6. Breathe OUT Turn to the right, keeping arms up, keeping dragon. 7. Breathe IN Turn back to the centre, arms still at shoulder level. 8. Breathe OUT Lower the arms to the sides and returning to Eagle Stance. REPEAT 1 - 8 EXTENSION - Normal Breathing. Repeat sequence, but extend the turn, turning as far round as possible whilst still keeping a good Dragon Stance. REPEAT Extension.
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© 2010 Andrew Durham
18. K’ai Men Exercise - Double Plough Stance Starting Position - Double Plough Stance. SEQUENCE 1. Breathe IN Lift the left leg over the right leg, with the sole of the foot on the floor. Bend the knee and draw the foot up, in contact with the outside of the right leg. 2. Breathe OUT Take the right hand over the outside of the left knee and touch the left foot, turning the head left. 3. Breathe IN Return the right hand to the floor behind the back. 4. Breathe OUT Return (sliding down the leg side) the left leg to double plough stance 5. Breathe IN Lift the right leg over the left leg, with the sole of the foot on the floor. Bend the knee and draw the foot up, in contact with the outside of the left leg. 6. Breathe OUT Take the left hand over the outside of the right knee and touch the right foot, turning the head right. 7. Breathe IN Return the left hand to the floor behind the back. 8. Breathe OUT Return (sliding down the leg side) the right leg to double plough stance. REPEAT 1 - 8 EXTENSION - Normal Breathing. Repeat sequence, but on 2 and 6 turn the head further and extend the twist until looking behind Note: Alternative sequence can have both hands on the floor instead of one touching the knee.
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© 2010 Andrew Durham
19. K’ai Men Exercise - Bear Stance Starting Position - Bear Stance (or Eagle Stance stepping into Bear on alternating sides). SEQUENCE 1. Breathe IN Raising the arms straight up above the shoulders and then bend forward. 2. Breathe OUT Straightening up and then returning the arms to the sides of the body. 3.Breathe IN Raising the arms straight up above the shoulders and then lean back. 4. Breathe OUT Straightening up and then returning the arms to the sides of the body. REPEAT 1 - 4 three more times. EXTENSION - Normal Breathing. Repeat sequence, but interlock the hands and push forward and out along the arms, in a stretch, as leaning forwards and back. REPEAT Extension.
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© 2010 Andrew Durham
20. K’ai Men Exercise - Bridge Stance Starting Position - Locust Stance (kneeling with body straight). SEQUENCE 1. Breathe IN As the hands are placed on the knees. 2. Breathe OUT Place the hands behind the back leaning on the finger tips 3. Breathe IN Flatten the palms on the floor and lean back further. 4. Breathe OUT Return hands to the sides as starting position is resumed. Repeat 1 -4 another three times EXTENSION - Normal Breathing. Repeat sequence, but when the hands are flat tilt the head back and push the abdomen out. REPEAT Extension once more Note: When leaning back keep the bottom resting on the heels. For a further extension take the flattened hands further back.
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© 2010 Andrew Durham
21. K’ai Men Exercise - Bridge Stance Starting Position - Double Plough Stance. SEQUENCE 1. Breathe IN Draw up the feet to the bottom, by bending at the knees. 2. Breathe OUT Move into Bridge Stance i.e. sitting on the heels, palms still on the floor. 3. Breathe IN Move back to Double Plough Stance, but keeping the knees bent. 4. Breathe OUT Straighten the legs into Double Plough Stance. REPEAT 1 - 4 EXTENSION - Normal Breathing. Repeat sequence, but when in bridge stance, try to touch the knees on the floor, rise up onto finger tips and drop the head back. Keep the bottom resting on the heels. REPEAT Extension.
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© 2010 Andrew Durham
22. K’ai Men Exercise - Fish Stance Starting Position - Fish Stance Right Side. SEQUENCE 1. Breathe IN Place the right palm on the floor alongside the left palm. 2. Breathe OUT Raise the body by pushing with both hands. 3. Breathe IN Return to position 1. 4. Breathe OUT Return to fish stance. Roll over into Fish Stance Left Side 5. Breathe IN Place the left palm on the floor alongside the right palm. 6. Breathe OUT Raise the body by pushing with both hands. 7. Breathe IN Return to position 5. 8. Breathe OUT Return to Fish Stance. REPEAT 1 - 8 EXTENSION - Normal Breathing. Repeat Sequence, but in 1 - 4 raise the body on the right hand only, and in 5 -8 raise the body on the left hand only. When raising the body, lift up as high as possible from the waist. REPEAT Extension.
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© 2010 Andrew Durham
23. K’ai Men Exercise - Bear Stance Starting Position - Bear Stance. SEQUENCE 1. Breathe IN Raise the arms to shoulder level in front of the body, palms facing the floor. 2. Breathe OUT Part the arms at shoulder level in front of the body, palms facing the floor. 3. Breathe IN Look to the right. 4. Breathe IN Return head to centre 5. Breathe IN Look to the left. 4. Breathe OUT Return head to centre and lower the arms to the sides. REPEAT 1 - 8 EXTENSION - Normal Breathing. Repeat sequence, but when the arms are in front of the body, have the arms facing forwards, sideways. Keep them in that position as the arms are parted, so they face out and behind. Instead of turning the head, extend the movement so as to look under the right and then the left armpit. As doing this rotate the palms forwards and downwards. REPEAT Extension.
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© 2010 Andrew Durham
24. K’ai Men Exercise - Stork or Crane Stance Starting Position - Eagle Stance. SEQUENCE 1. Breathe IN Lift the left leg into right Stork Stance, at the same time raise the hands in front of the body to shoulder level palms down fingers pointing to the centre line. 2. Breathe OUT Part the hands to each side and lower the stance by bending the left leg. 3. Breathe IN Raise the stance and return the hands to the front, fingers pointing to the centre line. 4. Breathe OUT Return to Eagle Stance with the arms by the sides. 5. Breathe IN Lift the right leg into left Stork Stance, at the same time raise the hands in front of the body to shoulder level palms down fingers pointing to the centre line. 6. Breathe OUT Part the hands to each side and lower the stance by bending the right leg. 7. Breathe IN Raise the stance and return the hands to the front, fingers pointing to the centre line. 8. Breathe OUT Return to Eagle Stance with the arms by the sides. REPEAT 1 - 8 EXTENSION - Normal Breathing. Repeat sequence, but drop the stance even lower and at the same time drop the head back and turn the palms to face upwards simultaneously. REPEAT Extension. Note: May also be practiced in crane or dog stance.
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© 2010 Andrew Durham
25. K’ai Men Exercise - Dog Stance Starting Position - Eagle Stance. SEQUENCE 1. Breathe IN Raise the right leg into left Dog Stance, placing the hands on the waist. 2. Breathe OUT Return to starting position - Eagle Stance. 3. Breathe IN Raise the left leg into right Dog Stance, placing the hands on the waist. 4. Breathe OUT Return to starting position - Eagle Stance. REPEAT 1 - 4 EXTENSION - Normal Breathing. Repeat sequence, but when in Dog Stance, take the corresponding hand to the extended leg, grasp the toes and lift the leg as high as possible, keeping both knees slightly taught or locked. REPEAT Extension.
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© 2010 Andrew Durham
26. K’ai Men Exercise - Crane Stance Starting Position - Eagle Stance. SEQUENCE 1. Breathe IN Lift the left leg into right Crane Stance. 2. Breathe OUT Lower the leg. 3. Breathe IN Lift the right leg into left Crane Stance. 4. Breathe OUT Lower the leg. REPEAT 1 - 4 EXTENSION - Normal Breathing. Repeat sequence, but when in Crane Stance take the corresponding arm inside the raised knee and grasp the outside of the foot and pull upwards. REPEAT Extension.
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27 K’ai Men Exercise - Eagle Stance Starting Position - Eagle Stance. SEQUENCE 1. Breathe IN Raise the arms in front of the body, palms facing down and bend the knees. 2. Breathe OUT Straighten the body and lower the arms. REPEAT 1 - 3 EXTENSION - Normal Breathing. Repeat sequence, but bend the knees as low as possible.
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28. K’ai Men Exercise - Cross Leg Seated Starting position - Sit cross legged with the left leg outside the right and the palms facing upwards on the knees. SEQUENCE 1. Breathe IN Lift the hands outwards to the sides in a circular motion and place the palms face down on the head. 2. Breathe OUT Leaning to the right, touching the right elbow on the right knee. 3. Breathe IN Straighten up, returning to centre. 4. Breathe OUT Leaning to the left, touching the left elbow on the left knee. 5. Breathe IN Straighten up, returning to centre. 6. Breathe OUT Return to starting position. REPEAT 1 - 6 EXTENSION - Normal Breathing. Repeat sequence, but extend the leaning so as to touch the elbows on the floor. REPEAT Extension.
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© 2010 Andrew Durham
29. K’ai Men Exercise - Cross Leg Seated Starting Position - Sit cross legged with the left leg outside the right and the palms facing downwards on the knees. SEQUENCE 1. Breathe IN Lift the hands and face the palms towards each other, draw them both in towards the centre line of the body until they meet, fingers pointing forwards. 2. Breathe OUT Thrust the joined hands forward. 3. Breathe IN Draw the joined hands back. 4. Breathe OUT Turn the hands pointing upwards. 5. Breathe IN Turn the hands pointing downwards. 6. Breathe OUT Return the hands to position 1 and part them slowly returning them to the knees in the starting position. REPEAT 1 - 6 EXTENSION - Normal Breathing. Repeat sequence, but when the hands are trusted forwards, bend at the wrists to the left and then to the right. When the hands are drawn in extend the upwards and downwards rotations further. REPEAT Extension.
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© 2010 Andrew Durham
30. K’ai Men Extension - Chicken Stance Starting Position Bear Stance. SEQUENCE 1. Breathe IN Turning left and dropping into left Chicken Stance, with the arms raised sideways at shoulder level. 2. Breathe OUT Turn to the left. 3. Breathe IN Return to centre. 4. Breathe OUT Return to Bear Stance. 5. Breathe IN Turning right and dropping into right Chicken Stance, with the arms raised sideways at shoulder level. 6. Breathe OUT Turn to the right. 7. Breathe IN Return to centre. 8. Breathe OUT Return to Bear Stance. REPEAT 1 - 8 EXTENSION - Normal Breathing. Repeat sequence, but when turned tilt the body towards the back leg each time, looking upwards. REPEAT Extension.
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© 2010 Andrew Durham
31. K’ai Men Exercise - Dragon Stance Starting Position - Eagle Stance. SEQUENCE 1. Breathe IN Step to the left into a left Dragon Stance, placing the left hand on the forehead, and place the right hand on the back of the right thigh. 2. Breathe OUT Return to starting position eagle stance. 3. Breathe IN Step to the right into a right Dragon Stance, placing the right hand on the forehead, and place the left hand on the back of the left thigh. 4. Breathe OUT Return to starting position Eagle Stance. REPEAT 1 - 4 EXTENSION - Normal Breathing. Repeat sequence, but press down with both hands. The hand on the forehead presses and sweeps across the top of the head and presses down on the back of the head, as in left dragon the head is turned to the left, and in right dragon the head is turned to the right. Both moves are assisted by the pressing of the hand on the back of the head. REPEAT Extension.
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© 2010 Andrew Durham
32. K’ai Men Exercise - Frog Stance Starting Position - Bear Stance. SEQUENCE 1. Breathe IN Raise the arms, bringing the palms together in front of the chest. 2. Breathe OUT Lower the body into a Frog Stance (feet remain as in Bear Stance, with both knees bent and the back straight). 3. Breathe OUT Return to bear stance 4. Breathe OUT Lower the hands back to the side. REPEAT 1 - 4 EXTENSION - Normal Breathing. Same as sequence, except when in frog stance push the knees outwards with the elbows. REPEAT Extension.
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© 2010 Andrew Durham
33. K’ai Men Exercise - Turtle Stance Starting Position - Praying Mantis then Turtle Stance (sit on heels and then lean forward onto all fours). SEQUENCE 1. Breathe IN Straighten the left leg out behind, locking the knee. 2. Breathe OUT Return to Turtle Stance. 3. Breathe IN Straighten the right leg out behind, locking the knee. 4. Breathe OUT Return to Turtle Stance. REPEAT 1 - 4 EXTENSION - Normal Breathing. Repeat sequence, but point the toes and stretch the leg, then draw the leg in bringing the knee in between the arms. Then return to Turtle Stance. REPEAT Extension.
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© 2010 Andrew Durham
34. K’ai Men Exercise - Willow Tree Stance Starting Position - Drunkard Stance (lying flat on back hands by the sides). SEQUENCE 1. Breathe IN Rise up into Willow Tree Stance (shoulder stand). 2. Breathe OUT Sway the legs slightly back. 3. Breathe IN Sway the legs back into Willow Tree Stance. 4.Breathe OUT Return to Drunkard Stance. REPEAT 1 - 4 EXTENSION - Normal Breathing. Repeat sequence, but extend the sway taking the legs closer to the floor behind the head. REPEAT Extension.
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© 2010 Andrew Durham
35. K’ai Men Exercise - Eagle Stance Starting Position - Eagle Stance. SEQUENCE 1. Breathe IN Bend forward and clasp the fingers interlocked behind the knees. 2. Breathe OUT Return to Eagle Stance REPEAT 1 - 2 EXTENSION - Normal Breathing. Repeat sequence, but slide the clasped hands down the back of the legs to the ankles and draw the head in to the knees. Then release and return to Eagle Stance. REPEAT Extension.
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© 2010 Andrew Durham
36. K’ai Men Exercise - Frog Stance Starting Position - Bear Stance. SEQUENCE 1. Breathe IN Drop slowly down into Frog Stance. 2. Breathe OUT Place the palms on the floor in front of the body. 3. Breathe IN Lean forward on the hands and raise the heels. 4. Breathe OUT Return to Frog Stance and stand up into Bear Stance. REPEAT 1 - 4 EXTENSION - Normal Breathing. Repeat sequence, but when leaning forwards take the feet off the ground by balancing on the hands. REPEAT Extension.
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37. K’ai Men Exercise - Monkey Stance Starting Position - Bear Stance. SEQUENCE 1. Breathe IN Step back into right Monkey Stance. 2. Breathe OUT Raise arms in front at shoulder level, palms down. 3. Breathe IN Lower arms into position beside the hips. 4. Breathe OUT Step forward back into Bear Stance. 5. Breathe IN Step back into left Monkey Stance. 6. Breathe OUT Raise arms in front at shoulder level, palms down. 7. Breathe IN Lower arms into position beside the hips. 8. Breathe OUT Step forward back into Bear Stance. REPEAT 1 - 8 EXTENSION - Normal Breathing. Repeat sequence, but when arms are raised lean forward and bend the back leg, taking the body as low as possible. REPEAT Extension.
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38. K’ai Men Exercise Single Plough Stance Starting Position - Double Plough Stance. SEQUENCE 1. Breathe IN Lift the left foot up with the right hand and bring it up onto the right thigh and touch the right foot with the left hand. 2. Breathe OUT Lift the left leg so that the foot touches the right ear. 3. Breathe IN Return the left hand to a position on the floor behind the body and lean slightly back. 4. Breathe OUT Return the left foot and right hand to resume Double Plough Stance. 5. Breathe IN Lift the right foot up with the left hand and bring it up onto the leftt thigh and touch the left foot with the right hand. 6. Breathe OUT Lift the right leg so that the foot touches the left ear. 7. Breathe IN Return the right hand to a position on the floor behind the body and lean slightly back. 8. Breathe OUT Return the right foot and leftt hand to resume Double Plough Stance. REPEAT 1 - 8 EXTENSION - Normal Breathing. Repeat sequence, but lean back further and try to keep the foot touching the ear. REPEAT Extension.
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39. K’ai Men Exercise - Cobra Stance Starting Position - Lie face down on the floor, with the palms faced down on the floor in front of the head, fingers pointing to each other. SEQUENCE 1. Breathe IN Fan the hands out to the sides of the hips and raise the hands, torso and the legs (keeping them straight) arching upwards. 2. Breathe OUT Reverse the movements to return to starting position. REPEAT 1 - 2 EXTENSION - Normal Breathing. Repeat sequence, but raise the chest more, look at a spot above the head, raising the legs more at the same time, pointing the toes behind. Also raise the arms upwards, extending the whole movement. REPEAT Extension.
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40. K’ai Men Exercise - Bear Stance Starting Position - Bear Stance. SEQUENCE 1. Breathe IN Raise the arms above the head, palms facing forward. 2. Breathe OUT Turn to the right. 3. Breathe IN Return to centre. 4. Breathe OUT Lower arms back to the sides in starting position. 5. Breathe IN Raise the arms above the head, palms facing forward. 6. Breathe OUT Turn to the left. 7. Breathe IN Return to centre. 8. Breathe OUT Lower arms back to the sides in starting position. REPEAT 1 - 8 EXTENSION - Normal Breathing. Repeat sequence, but face the palms to the ceiling, stretch the arms, look up and extend the turns as far as possible. REPEAT Extension.
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41. K’ai Men Exercise - Praying Mantis Stance Starting Position - Praying Mantis Stance with the hands resting on the thighs. SEQUENCE 1. Breathe IN Bring the palms together in front of the chest in a praying position. 2. Breathe OUT Turn to the right, moving the hand level in front of the right shoulder. 3. Breathe IN Return to centre. 4. Breathe OUT Turn to the left, moving the hand level in front of the left shoulder. 5. Breathe IN Return to centre. 6. Breathe OUT Return to starting position. REPEAT 1 - 6 EXTENSION - Normal Breathing. Repeat sequence, but press the hands very firmly together when turning. REPEAT Extension.
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42. K’ai Men Exercise - Dragon Stance Starting Position - Eagle Stance. SEQUENCE 1. Breathe IN Step forward with left leg, keeping both legs straight, bringing the palms up sideways together above and on top of the head. The flats of the palms face each other. 2. Breathe OUT Move into Dragon Stance, but raise the back heel off the floor. 3. Breathe IN Straighten both legs as the body weight moves back. 4. Breathe OUT Return to Eagle Stance. 5. Breathe IN Step forward with right leg, keeping both legs straight, bringing the palms up sideways together above and on top of the head. The flats of the palms face each other. 6. Breathe OUT Move into Dragon Stance, but raise the back heel off the floor. 7. Breathe IN Straighten both legs as the body weight moves back. 8. Breathe OUT Return to Eagle Stance. REPEAT 1 - 8 Extension - Normal Breathing. Repeat sequence, but flatten the back heel onto the floor and look up above the head, leaning back. Repeat Extension.
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43. K’ai Men Exercise - Eagle Stance Starting Position - Eagle Stance. SEQUENCE 1. Breathe IN Interlock the fingers behind the hips and lean forward slightly. 2. Breathe OUT Straighten up. 3. Breathe IN Lean back slightly. 4. Breathe OUT Straighten and return hands to the sides. REPEAT 1 - 4 EXTENSION - Normal Breathing. Repeat sequence, but lean forward as far as possible, tilting the head back, raising the arms behind. Lean back as far as possible with the chin into the chest. Again raise the hands. REPEAT Extension.
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44. K’ai Men Exercise - Double Plough Stance Starting Position - Double Plough Stance. SEQUENCE 1. Breathe IN Bending forwards taking the hands beyond the top of the toes. 2. Breathe OUT Return to starting position. REPEAT 1 - 2 EXTENSION - Normal Breathing. Same movements as the sequence, but take the fingers down to the floor by sliding over the soles of the feet. Slide the fingers back up to the toes from the heel and return to starting position. REPEAT Extension.
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45. K’ai Men Exercise - Worm Stance Starting Position - Lie face down on the floor with hands by the sides. SEQUENCE 1. Breathe IN Raise the head and look forward. 2. Breathe OUT Bend the legs up at the knees ;and place the hands on the toes, so that the palms and soles face down. 3. Breathe IN Return the hands and legs to the floor. 4. Breathe OUT Place the head back on the floor. REPEAT 1 - 4 EXTENSION - Normal Breathing Repeat sequence, but tilt the head up to the ceiling and press the soles of feet down to the floor outside the thighs. REPEAT EXTENSION. Note: This exercise can also be performed as a breathing exercise by continuing the sequence breathing in the extension.
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46. K’ai Men Exercise - Cross - Legged Seated Starting Position - Double Plough Stance. SEQUENCE Cross the legs left leg in front of the right (preferably in a half lotus), hands on the knees. Then take the palms back behind the body on the floor. 1. Breathe IN Through the nose and collapse the abdomen. 2. Breathe OUT Through the nose and relax the abdomen out. REPEAT 1 - 2 Four times REPEAT 1 - 2 Five times with the legs reversed. EXTENSION Repeat sequence with breathing, but collapse the abdomen even more. When breathing out make the breath vigorous and short, again through the nose. REPEAT Extension four times and then another five with legs reversed. Note: This can also be performed as a breathing exercise.
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47. K’ai Men Exercise - Bridge Stance Starting Position - Praying Mantis Stance. SEQUENCE 1. Breathe IN Lean back into Bridge Stance (leaning back hands touching the floor). 2. Breathe OUT Return to Praying Mantis Stance. REPEAT 1 - 2 Twice. EXTENSION - Controlled Breathing (as in sequence). Repeat sequence, but take the weight back, transferring the weight along the sole of the foot from the heel down to the toes. This causes the knees to rise. Transfer the weight back into Praying Mantis Stance to finish. REPEAT Extension once.
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48. K’ai Men Exercise - Eagle Stance Starting Position - Eagle Stance. SEQUENCE 1. Breathe IN Raise the knee caps (with the thigh muscles), raise the chest but not the shoulders. 2. Breathe OUT Relax back to starting position. REPEAT 1 - 2 Three times. EXTENSION - Controlled Breathing. Repeat sequence, but when breathing IN pull in the abdomen and at the same time stretch down with the arms, so as to further prevent the shoulders from rising. REPEAT Extension three times. Note: Compare with the Growing Pine Yin Breathing Exercise.
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49. K’ai Men Exercise - Eagle Stance Starting Position - Eagle Stance. SEQUENCE 1. Breathe IN Rise up onto tip toes and raise the arms sideways to shoulder height. 2. Breathe OUT Return to Eagle Stance. REPEAT 1- 2 Three times. EXTENSION - Controlled Breathing. Repeat sequence, but let the arms continue upwards above the shoulders and put the palms together above the head, with the arms fully stretched. Look up at the hands and stretch up as far as possible on tip toes. REPEAT Extension three times.
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50. K’ai Men Exercise - Single Plough Stance Starting Position - Double Plough Stance (seated with legs together outstretched and hands resting on the floor behind the back). SEQUENCE 1. Breathe IN Draw right leg up into Single Plough Stance (either the sole of the foot sliding up to the side of the opposite knee, with outside of corresponding knee on the floor, or inside of the knee on the floor with the leg out sideways with the sole of the foot facing behind). 2. Breathe OUT Grasp the left ankle or foot with both hands. 3. Breathe IN Straighten up into Single Plough Stance. 4. Breathe OUT Slide right leg down back into Double Plough Stance. 5. Breathe IN Draw left leg up into Single Plough Stance. 6. Breathe OUT Grasp the right ankle or foot with both hands. 7. Breathe IN Straighten up into Single Plough Stance. 8. Breathe OUT Slide right leg down back into Double Plough Stance. REPEAT 1 - 8 EXTENSION - Controlled Breathing. Repeat sequence, but pull the head to the knee and touch the floor with the elbows. REPEAT Extension.
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51. K’ai Men Exercise - Praying Mantis Stance Starting Position - Praying Mantis Stance. 1. Breathe IN Fill out the chest so that it rises. 2. Breathe OUT Stick out the tongue and open the eyes wide and lean forward 45 degrees. 3. Breathe IN Stay leaning forward and breathe in. 4. Breathe OUT Return to starting position. REPEAT 1 - 4 Three times. EXTENSION Repeat sequence but take the head down and forwards so that it touches the floor. REPEAT Extension three times.
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52. K’ai Men Exercise - Locust Stance Starting Position - Praying Mantis Stance. SEQUENCE 1. Breathe IN Rise up onto the knees into Locust Stance. Place the hands on the buttocks, fingers pointing down. 2. Breathe OUT Lean back. 3. Breathe IN Straighten back to Locust Stance. 4. Breathe OUT Return to Praying Mantis Stance. REPEAT 1 - 4 Three times. EXTENSION - Controlled Breathing. Repeat sequence, but lean back as far as possible and drop the head back. REPEAT Extension three times.
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53. K’ai Men Exercise Bear Stance Starting Position - Bear Stance. SEQUENCE 1. Breathe IN Raise the hands to shoulder level. 2. Breathe OUT lean forward slightly (45 degrees). 3. Breathe IN Straighten up. 4. Breathe OUT Lower the arms to starting position. REPEAT 1 - 4 Three times. EXTENSION - Controlled Breathing. Repeat sequence, but take the arms slightly behind the shoulders and lean forward until the torso is parallel with the floor. Repeat Three times.
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54. K’ai Men Exercise - Cobra Stance Starting Position - lie face down on the floor, palms facing the floor in front of the shoulders. SEQUENCE 1. Breathe IN Straighten the arms to rise up into a Cobra Stance. 2. Breathe OUT Bend the head down. 3. Breathe IN Raise head back to the centre. 4. Breathe OUT Turn to the left. 5. Breathe IN Turn head back to the centre. 6. Breathe OUT Turn to the right. 7. Breathe IN Turn head back to the centre. 8. Breathe OUT Look up at the ceiling. 9. Breathe IN Lower head back to the centre. 10. Breathe OUT Return to the starting position. REPEAT 1- 10 Three times. EXTENSION - Controlled Breathing. Repeat sequence, but in position: 1. Breathe IN Straighten the arms to rise up into a Cobra Stance. 2. Breathe OUT Bend the elbows and bend the head further to look at the navel. 3. Breathe IN Return to centre and straighten arms. 4. Breathe OUT Turn to left and bend the right elbow, try to look at the right foot. 5. Breathe IN Return to centre and straighten arms. 6. Breathe OUT Turn to right and bend left elbow, try to look at the left foot. 7. Breathe IN Return to centre and straighten arms. 8. Breathe OUT Look up at the ceiling, extend the head backwards. 9. Breathe IN Lower head back to the centre. 10. Breathe OUT Return to starting Position. REPEAT Three times.
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55. K’ai Men Exercise - Bow Stance Starting Position - Lie face down on the floor, arms by the sides. SEQUENCE 1. Breathe IN Bend the left leg at the knee and grip it with the left hand. 2. Breathe OUT Return to starting position. 3. Breathe IN Bend the right leg at the knee and grip it with the right hand. 4. Breathe OUT Return to starting position. 5. Breathe IN Bend and grip both legs with both hands. 6. Breathe OUT Return to starting position. REPEAT 1 - 6 Two times. EXTENSION - Controlled Breathing. Repeat sequence, but after gripping the leg(s) push the leg(s) back, so as to raise the trunk into a bow shape. REPEAT Two times.
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56. K’ai Men Exercise - Worm Stance Starting Position - Worm Stance (lie face down on the floor and legs stretched out). SEQUENCE 1. Breathe IN Draw in the hands and raise the body, put elbows on the floor and rest the chin on the hands. 2. Breathe OUT Raise the left leg and move it in the air to the right of the right leg. 3. Breathe IN Return the left leg. 4. Breathe OUT Return to starting position. 5. Breathe IN Draw in the hands and raise the body, put elbows on the floor and rest the chin on the hands. 6. Breathe OUT Raise the right leg and move it in the air to the left of the left leg. 7. Breathe IN Return the right leg. 8. Breathe OUT Return to starting position. REPEAT 1 - 8 EXTENSION - Controlled Breathing. Repeat sequence, but take the leg right over the opposite leg and try to touch the toe on the floor. REPEAT Extension.
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57. K’ai Men Exercise - Cobra Stance Starting Position - Lie face down, hands under the thighs, palms facing up. SEQUENCE 1. Breathe IN Raise both legs (straight). 2. Breathe OUT Lower the legs slowly back to the floor. REPEAT 1 - 2 Three times. EXTENSION - Controlled Breathing. Repeat sequence, but raise the legs as far as possible. REPEAT Extension three times.
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58. K’ai Men Exercise - Dragon Stance Starting Position - Eagle Stance SEQUENCE 1. Breathe IN Step into a long deep right Dragon Stance. 2. Breathe OUT Raise the arms in the air straight up above the shoulders. 3. Breathe IN Lower the arms to the sides. 4. Breathe OUT Return to Eagle Stance. 5. Breathe IN Step into a long deep left Dragon Stance. 6. Breathe OUT Raise the arms in the air straight up above the shoulders. 7. Breathe IN Lower the arms to the sides. 8. Breathe OUT Return to Eagle Stance. REPEAT 1 - 8 EXTENSION - Controlled Breathing. Repeat sequence, but extend the Dragon Stance into a long Chicken Stance, and tilt the head back. REPEAT Extension.
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59. K’ai Men Exercise - Drunkard Stance Starting Position - Drunkard Stance. SEQUENCE 1. Breathe IN Raise straight legs from the waist, with toes pointing upwards. 2. Breathe OUT Point the toes toward the body. 3. Breathe IN Point the toes toward the ceiling. 4. Breathe OUT Slowly lower the legs to the floor, into the starting position. REPEAT 1 - 4 Three times EXTENSION - Controlled Breathing. Repeat sequence, but change as follows: 1. Breathe IN Raise straight legs from the waist, with toes pointing upwards. 2. Breathe OUT Bend the right leg. 3. Breathe IN Point the right toes up. 4. Breathe OUT Raise the right leg straight up. 5. Breathe IN Bend the left leg. 6. Breathe OUT Point the left toes up. 7. Breathe IN Raise the left leg straight up. 8. Breathe OUT Lower both legs to the floor, into the starting position. REPEAT Extension three times.
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60. K’ai Men Exercise - Leg Triangle Stance Starting Position - Eagle Stance. SEQUENCE 1. Breathe IN Step to the left in Riding Horse Stance, raise arms sideways to shoulder height , straighten legs (Leg Triangle Stance). 2. Breathe OUT Right hand to right ankle, keeping arms straight. 3. Breathe IN Straighten up. 4. Breathe OUT Left hand to left ankle, keeping arms straight. 5. Breathe IN Straighten up. 6. Breathe OUT Lower arms back into Riding Horse Stance, and return to Eagle Stance. 7. Breathe IN Step to the right in Riding Horse Stance, raise arms sideways to shoulder height , straighten legs (Leg Triangle Stance). 8. Breathe OUT Right hand to right ankle, keeping arms straight. 9. Breathe IN Straighten up. 10. Breathe OUT Left hand to left ankle, keeping arms straight. 11. Breathe IN Straighten up. 12. Breathe OUT Lower arms back into Riding Horse Stance, and return to Eagle Stance. REPEAT 1- 12 EXTENSION - Controlled Breathing. Repeat sequence, but place the palm on the floor behind the ankle, then turn the head up to look at the fingers of the other arm, keeping arms straight.
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61. K’ai Men Exercise Drunkard Stance Starting Position - Drunkard Stance. SEQUENCE 1. Breathe IN Raise the legs straight up 90 degrees to the body. 2. Breathe OUT Point the toes down towards the body. 3. Breathe IN Return toes to position 1. 4. Breathe OUT Lower the legs to the floor to resume starting position. REPEAT 1 - 4 EXTENSION Repeat sequence, but grip the toes and pull towards the body, then release and point the toes upwards firmly towards the ceiling. Relax then lower the legs back to the starting position. REPEAT Extension.
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62. K’ai Men Exercise - Drunkard Stance Starting Position - Drunkard Stance - Men palms up. Women palms down. SEQUENCE 1. Breathe IN Staying still. 2. Breathe OUT Raise the legs up and beyond the body until the are parallel to the floor. 3. Breathe IN Place the hands on the back. 4. Breathe OUT Straighten the legs so that they point up. 5. Breathe IN Lower the hands and the back to the floor. 6. Breathe OUT Lower the legs to the floor. REPEAT 1 - 6 Three times. Note: No extension.
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63. K’ai Men Exercise - Drunkard Stance Starting Position - Drunkard Stance - Men palms up. Women palms down. SEQUENCE 1. Breathe IN Raise both legs upwards 90 degrees to the body. 2.Breathe OUT Lower right knee to the chest. 3. Breathe IN Return right leg to position 1. 4. Breathe OUT Lower left knee to the chest. 5 Breathe IN Return left leg to position 1. 6. Breathe OUT Lower legs to the floor. REPEAT 1 - 6 Twice. EXTENSION Repeat sequence, but grip the knee and pull onto the chest. REPEAT Twice.
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64. K’ai Men Exercise - Stork Stance Starting Position - Eagle Stance. SEQUENCE 1. Breathe IN Raise right leg into Stork Stance (pointing backwards from the knee at right angle - 90 degrees - to the floor) and draw the palms together in front of the chest. 2. Breathe OUT Lower arms and legs back to the starting position. 3. Breathe IN Raise left leg into Stork Stance and draw the palms together in front of the chest. 4. Breathe OUT Lower arms and legs back to the starting position. REPEAT 1 - 4 EXTENSION Repeat sequence, but extend the arms and point the fingers forwards and then down fingers together as in a dive. Then rotate the palms upwards fingers pointing towards the ceiling and lower down the Stork Stance as close to the floor as possible. REPEAT Extension.
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65. K’ai Men Exercise - Single Plough Stance Starting Position - Double Plough Stance. SEQUENCE 1. Breathe IN Lift right leg so that the right foot is flat on the floor outside the left knee. 2. Breathe OUT Return the right leg. 3. Breathe IN Take the left leg outside the right knee. 4. Breathe OUT Return the left leg. REPEAT 1 - 4 EXTENSION Repeat sequence, but pull the leg up towards the hip with both hands, keeping the foot in contact with the thigh. REPEAT Extension.
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66. K’ai Men Exercise - Dog Stance Starting Position - Eagle Stance. SEQUENCE 1. Breathe IN Raise the right leg into Crane Stance. 2. Breathe OUT Extend the right leg into Dog Stance (leg almost parallel to the floor). 3. Breathe IN Return to Crane Stance. 4. Breathe OUT Return to Eagle Stance. 5. Breathe IN Raise the left leg into Crane Stance. 6. Breathe OUT Extend the left leg into Dog Stance (leg almost parallel to the floor). 7. Breathe IN Return to Crane Stance. 8. Breathe OUT Return to Eagle Stance. REPEAT 1 - 8 EXTENSION - Normal Breathing Repeat sequence, but when in dog stance lower the body as close to the floor as possible, by bending the opposite leg. REPEAT Extension.
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67. K’ai Men Exercise - Bear Stance Starting Position - Eagle Stance. SEQUENCE (long breaths) 1. Breathe IN Step to the left into Bear Stance, hands on lower hips, and raise on to tip toes. 2. Breathe OUT Still on tip toes bend the legs at the knees, then straighten them and return to Eagle Stance. 3. Breathe IN Step to the right into Bear Stance, hands on lower hips, and raise on to tip toes. 4. Breathe OUT Still on tip toes bend the legs at the knees, then straighten them and return to Eagle Stance. REPEAT 1- 4 EXTENSION Repeat sequence, but when the knees are bent in position 2, touch the right knee and then the left knee on the floor . When the knees are bent in position 4, touch the left knee and then the right on the floor. Do not lean on the knee and do not turn the body sideways, i.e. keep the Bear Stance. REPEAT Extension.
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68. K’ai Men Exercise - Locust Stance Starting Position - Locust Stance (kneeling with the body straight). SEQUENCE 1. Breathe IN Sit down on the floor as the feet are parted. 2. Breathe OUT Stay seated and part the knees. 3. Breathe IN Close the knees. 4. Breathe OUT Lift back up into locust stance and close feet. REPEAT 1 - 4 EXTENSION Repeat sequence, but in position 1 do not open the toes. When seated part the knees as far as possible, keeping the toes touching each other. Close the knees and rise back into locust stance. REPEAT Extension.
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69. K’ai Men Exercise - Willow Tree Stance Starting Position - Drunkard Stance. 1. Breathe IN Rise up onto shoulders into extended Willow Tree Stance. 2. Breathe OUT Bend the right leg at the knee, onto the shoulder and then straighten back out and place the foot on the floor behind the head. 3. Breathe IN Raise the straight leg back to Willow Tree Stance. 4. Breathe OUT Bend the left leg at the knee, onto the shoulder and then straighten back out and place the foot on the floor behind the head. 5. Breathe IN Raise the straight leg back to Willow Tree Stance. 6. Breathe OUT Lower both legs back to the floor into Drunkard Stance. REPEAT 1 - 6 Twice. EXTENSION - Normal Breathing. Repeat sequence, but when the knee is bent try to touch the heel on the bottom. When the leg is stretched out behind the head slide the toes away from the head and then slide them back - move between six and 12 inches - then raise back into Willow Tree Stance and then Drunkard Stance. REPEAT Extension once.
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70. K’ai Men Exercise - Dragon Stance Starting Position - Eagle or Bear Stance. SEQUENCE 1. Breathe IN Step into left Dragon Stance, lean forward and place the fingers of the left hand on the floor in front. 2. Breathe OUT Return to starting position. 3. Breathe IN Step into right Dragon Stance, lean forward and place the fingers of the right hand on the floor in front. 4. Breathe OUT Return to starting position. REPEAT 1 - 4 EXTENSION - Normal Breathing. Repeat sequence, but place the palm flat on the floor and look up at the ceiling - left Dragon Stance turn the head to the right, right Dragon Stance turn the head to the left. REPEAT Extension.
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71. K’ai Men Exercise - Double Plough Stance Starting Position - Double Plough Stance. SEQUENCE 1. Breathe IN Take the left leg to the outside of the right knee, foot flat on the floor. 2. Breathe OUT Place the right hand flat on the floor outside the left hip. 3. Breathe IN Return hand to starting position. 4. Breathe OUT Return leg to starting position. 5. Breathe IN Take the right leg to the outside of the left knee, foot flat on the floor. 6. Breathe OUT Place the left hand flat on the floor outside the right hip. 7. Breathe IN Return hand to starting position. 8. Breathe OUT Return leg to starting position. REPEAT 1 - 8 EXTENSION - Normal Breathing. Repeat sequence, but in position 2 grip the knee instead of putting the hand flat on the floor and extend the turn as far as possible. REPEAT Extension.
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72. K’ai Men Exercise - Eagle Stance Starting Position - Eagle Stance. SEQUENCE 1. Breathe IN Raise the arms bringing the hands on top of the head with the palms together and fingers pointing upwards. 2. Breathe OUT Bend the knees. 3. Breathe IN Straighten the legs. 4. Breathe OUT Return the arms to the sides. REPEAT 1 - 4 EXTENSION Repeat sequence, but when the hands are on the head, rise up onto tip toes. Keep on tip toes when bending the knees and try to touch the soles of the feet with the buttocks. REPEAT Extension Twice.
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73. K’ai Men Exercise - Drunkard Stance Starting Position - Drunkard Stance. SEQUENCE 1. Breathe IN Raise the arms and legs perpendicular to the floor. 2. Breathe OUT Return the arms to the sides. REPEAT 1 - 2 Three times. EXTENSION Repeat sequence, but raise the head and shoulders off the floor and touch the toes. REPEAT Extension three times.
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74. K’ai Men Exercise - Willow Tree Stance Starting Position - Drunkard Stance. SEQUENCE 1. Breathe IN Rise up into extended Willow Tree Stance (shoulder stand). 2. Breathe OUT Bend the knees. 3. Breathe IN Straighten the legs. 4. Breathe OUT Return to Drunkard Stance. REPEAT 1 - 4 Three times. EXTENSION Repeat sequence, but bend the knees to the extent that the soles of the feet are facing the floor and touching the buttocks. REPEAT Extension three times. FURTHER EXTENSION Place the toes behind the body on the floor, while the body is still straight in extended Willow Tree Stance.
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75. K’ai Men Exercise - Double Plough Stance Starting Position - Double Plough Stance, then place the left foot on the right thigh, hold the ankle with the right hand and place the left hand on the knee. SEQUENCE 1. Breathe IN Raise the knee of its own accord. 2. Breathe OUT Press the knee down on the floor. REPEAT 1 - 2 Five times. Reverse Starting Position - Double Plough Stance, then place the right foot on the left thigh, hold the ankle with the left hand and place the right hand on the knee. 3. Breathe IN Raise the knee of its own accord. 4. Breathe OUT Press the knee down on the floor. REPEAT 3 - 4 Five times. EXTENSION Draw both feet in as far as possible (as in Lotus Leaf Stance), with the soles of the feet touching, then press both knees down to the floor. REPEAT Extension Five times.
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76. K’ai Men Exercise - Praying Mantis Stance Starting Position - Praying Mantis Stance. SEQUENCE 1. Breathe IN Place the hands on the hips with the fingers facing forwards and take a full breath (three section breathing). 2. Breathe OUT Part the knees. 3. Breathe IN Return the knees. 4. Breathe OUT Relax back to starting position. REPEAT 1 - 4 EXTENSION Repeat sequence, but when the knees are parted, place the hands inside the knees and push them further apart and lean back slightly. Draw the knees back together, move your weight forward again and relax. Keep the toes touching throughout. REPEAT Extension.
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77. K’ai Men Exercise - Dragon Stance Starting Position - Eagle Stance. SEQUENCE 1. Breathe IN Step forward with the right leg into a wide Snake Stance (weight distributed equally on each leg), but with the knees locked. As this is done bring the palms together on top of the head, fingers pointing upwards. 2. Breathe OUT Ease forward into a Dragon Stance. 3. Breathe IN Return to Snake Stance, but with knees locked. 4. Breathe OUT Return to starting position in Eagle Stance. 5. Breathe IN Step forward with the leftt leg into a wide Snake Stance (weight distributed equally on each leg), but with the knees locked. As this is done bring the palms together on top of the head, fingers pointing upwards. 6. Breathe OUT Ease forward into a Dragon Stance. 7. Breathe IN Return to Snake Stance, but with knees locked. 8. Breathe OUT Return to starting position in Eagle Stance. REPEAT 1 - 8 EXTENSION Repeat sequence, but make the stance as deep and wide as possible. REPEAT Extension.
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78. K’ai Men Exercise - Riding Horse Stance Starting Position - Eagle Stance. SEQUENCE 1. Breathe IN Step to the left into a wide Riding Horse Stance and raise the hands sideways to shoulder level. 2. Breathe OUT Bend the legs, placing the hands on top of the knees. 3. Breathe IN Straighten the legs and raise the arms. 4. Breathe OUT Lower arms returning to Eagle Stance. 5. Breathe IN Step to the right into a wide Riding Horse Stance and raise the hands sideways to shoulder level. 6. Breathe OUT Bend the legs, placing the hands on top of the knees. 7. Breathe IN Straighten the legs and raise the arms. 8. Breathe OUT Lower arms returning to Eagle Stance. REPEAT 1 - 8 EXTENSION Repeat sequence, but when bending the knees lower the bottom down below the level of the knees. REPEAT Extension.
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79. K’ai Men Exercise - Leopard Stance Starting Position - Bear Stance. SEQUENCE 1. Breathe IN Step into left Leopard Stance and raise the arms to shoulder level. 2. Breathe OUT Touch the floor to the left of the left foot, keeping arms straight. 3. Breathe IN Straighten up back to Leopard Stance 4. Breathe Out Return to Eagle Stance, lowering the arms. 5. Breathe IN Step into right Leopard Stance and raise the arms to shoulder level. 6. Breathe OUT Touch the floor to the right of the right foot, keeping arms straight. 7. Breathe IN Straighten up back to Leopard Stance 8. Breathe Out Return to Eagle Stance, lowering the arms. REPEAT 1 - 8 EXTENSION Repeat sequence, but in left Leopard Stance put the left palm flat of the on the floor, look up at the right hand, fingers pointing upwards, and raise the right leg as far as possible, at least until parallel with the floor. In Right Leopard Stance put the right palm flat of the on the floor, look up at the left hand, fingers pointing upwards, and raise the left leg as far as possible, at least until parallel with the floor. REPEAT Extension.
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80. K’ai Men Exercise Eagle Stance Starting Position - Eagle Stance. SEQUENCE 1. Breathe IN Interlock the hands behind the bottom. 2. Breathe OUT Bend forwards bringing the interlocked hands behind the knees. 3. Breathe IN Straighten up. 4. Breathe OUT Release the hands back to the sides of the body. REPEAT 1- 4 EXTENSION Repeat sequence, but slide the hands down behind the ankles and touch the head on the knees. REPEAT Extension.
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81. K’ai Men Exercise - Drunkard Stance Starting Position - Drunkard Stance. SEQUENCE 1. Breathe IN backwards.
Raise the hands and arms
and lower behind the head, pointing
2. Breathe OUT Raise the right knee and grip with both hands. 3. Breathe IN Return the leg and arms to position 1. 4. Breathe OUT Raise the left knee and grip with both hands. 5. Breathe IN Return the leg and arms to position 1. 6. Breathe OUT Raise both knees and grip with both hands. 7. Breathe IN Return arms and legs to position 1. 8. Breathe OUT Return the hands to the sides. REPEAT 1 - 8 EXTENSION Repeat sequence, but grip the knee further into the chest and touch the forehead on the knee. REPEAT Extension.
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82. K’ai Men Exercise - Double Plough Stance Starting Position - Double Plough Stance. SEQUENCE 1. Breathe IN Raise the body off the ground. 2. Breathe OUT Turn head to the left. 3. Breathe IN Turn head back to the centre. 4. Breathe OUT Lower the body back to Double Plough Stance. 5. Breathe IN Raise the body off the ground. 6. Breathe OUT Turn head to the right. 7. Breathe IN Turn head back to the centre. 8. Breathe OUT Lower the body back to Double Plough Stance. REPEAT 1 - 8 EXTENSION - Normal Breathing. Repeat sequence, but when turning the head turn the body as well, as far as possible, pointing the toes forward, keeping the heels on the floor. REPEAT Extension.
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83. K’ai Men Exercise - Dragon Stance Starting Position - Eagle Stance. SEQUENCE 1. Breathe IN Step into right Dragon Stance, with arms shoulder height out to the sides. 2. Breathe OUT Turn to the right. 3. Breathe IN Return to centre. 4. Breathe OUT Return to Eagle Stance, lowering the arms to the sides. 5. Breathe IN Step into left Dragon Stance, with arms shoulder height out to the sides. 6. Breathe OUT Turn to the left. 7. Breathe IN Return to centre. 8. Breathe OUT Return to Eagle Stance, lowering the arms to the sides. REPEAT 1 - 8 EXTENSION - Normal Breathing. Repeat sequence extending the turns as far as possible. REPEAT Extension.
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84. K’ai Men Exercise - Double Plough Stance Starting Position - Double Plough Stance. SEQUENCE 1. Breathe IN Draw in legs bringing right leg (on the floor) under the left thigh. Left foot flat on the floor in front of the right ankle. Also take the hands to the sides on the finger tips. 2. Breathe OUT Take the left foot, flat on the floor, outside the right knee. 3. Breathe IN Return left foot to being in front of the right ankle. 4. Breath OUT Return to starting position - Double Plough Stance. 5. Breathe IN Draw in legs bringing left leg (on the floor) under the right thigh. Right foot flat on the floor in front of the left ankle. Also take the hands to the sides on the finger tips. 6. Breathe OUT Take the right foot, flat on the floor, outside the left knee. 7. Breathe IN Return right foot to being in front of the left ankle. 8. Breath OUT Return to starting position - Double Plough Stance. REPEAT 1 - 8 EXTENSION - Normal Breathing. Repeat sequence, but on 1 - 4 take the left hand on the left ankle and the right hand behind the back as you turn round to the right. On 5 - 8 take the right hand on the right ankle and the left hand behind the back as you turn round to the right. REPEAT Extension.
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85. K’ai Men Exercise - Riding Horse Stance Starting Position - Riding Horse Stance. SEQUENCE 1. Breathe IN Place hands, palms facing each other, pointing up, on top of the head. 2. Breathe OUT Bend the knees. 3. Breathe IN Return to Riding Horse Stance. 4. Breathe OUT Return arms to the sides. REPEAT 1 - 4 EXTENSION - Normal Breathing. Repeat sequence, but lower the hips below the level of the thighs. REPEAT Extension.
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86. K’ai Men Exercise - Double Plough Stance Starting Position - Double Plough Stance. SEQUENCE 1. Breathe IN Lift the hands and arms in front of the body, pointing forward at shoulder level. 2. Breathe OUT Reach forward. 3. Breathe IN Return to position 1. 4. Breathe OUT Return to Double Plough starting position. REPEAT 1 - 4 EXTENSION Repeat sequence, but when reaching forward, touch the palms of the hands with the feet. First the left foot, then the right foot, then return to Double Plough. Then back to position 3 and touch with the right foot first and then the left foot, then return to Double Plough. REPEAT Extension. ALTERNATIVE ADDITION Before 1. A. Breathe IN Lift the torso. B. Breathe OUT Lower the torso. For the Extension, when in A raise the torso high and drop the head back.
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87. K’ai Men Exercise - Double Plough Stance Starting Position - Double Plough Stance. SEQUENCE 1. Breathe IN Raise the body straight and off the floor. 2. Breathe OUT Take the right foot under the left thigh, so that the right knee is under the left knee. 3. Breathe IN Return to position 1. 4. Breathe OUT Return to Double Plough Stance. 5. Breathe IN Raise the body straight and off the floor. 6. Breathe OUT Take the left foot under the right thigh, so that the left knee is under the right knee. 7. Breathe IN Return to position 1. 8. Breathe OUT Return to Double Plough Stance. REPEAT 1 - 8 EXTENSION - Normal Breathing. Repeat sequence, but when the knee is under the other knee slide the body forward so that the knee touches the back of the heel of the other leg. REPEAT Extension Twice.
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88. K’ai Men Exercise - Bear Stance Starting Position - Bear Stance. SEQUENCE 1. Breathe IN Place the hands on the hips and touch the toes of the left foot on the floor in front of and to the right of the right foot (Cross Legged Stance). 2. Breathe OUT Take the left foot to the left side, toes touching the floor to the left of the body then return to Bear Stance, lower the hands. 3. Breathe IN Place the hands on the hips and touch the toes of the right foot on the floor in front of and to the left of the left foot (Cross Legged Stance). 4. Breathe OUT Take the right foot to the right side, toes touching the floor to the right of the body then return to Bear Stance, lower the hands. REPEAT 1 - 4 EXTENSION - Normal Breathing. Repeat sequence, but point and stretch the toes as far on the floor to the left and right. When returning to Bear Stance, draw the inside of the thighs together and touch the knees together whilst in Bear Stance. REPEAT Extension.
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89. K’ai Men Stance - Double Plough Stance Starting Position - Double Plough Stance. SEQUENCE 1. Breathe IN Interlock fingers behind the neck and lean back. 2. Breathe OUT Lean forward taking elbows towards the knees. 3. Breathe IN Lean back and raise the legs. 4. Breathe OUT Return to Double Plough Stance. REPEAT 1 - 4 EXTENSION - Normal Breathing. 1. Lean back and look up. 2. Take the elbows to the floor outside the knees. 3. Lean back elbows pointing forward, legs raised, toes pointed (stretching) forward. 4. Double Plough Stance. REPEAT Extension.
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© 2010 Andrew Durham
90. K’ai Men Exercise - Leopard Stance Starting Position - Bear Stance. SEQUENCE 1. Breathe IN Step into left Leopard Stance (80% of body weight on left leg), raising the arms sideways to shoulder level, with the palms facing the floor. 2. Breathe OUT Lean to the left and look up at the right hand. 3. Breathe IN Return to Bear Stance with arms still at shoulder level. 4. Breathe OUT Lower the arms to the sides. 5. Breathe IN Step into right Leopard Stance (80% of body weight on right leg), raising the arms sideways to shoulder level, with the palms facing the floor. 6. Breathe OUT Lean to the right and look up at the left hand. 7. Breathe IN Return to Bear Stance with arms still at shoulder level. 8. Breathe OUT Lower the arms to the sides. REPEAT 1 - 8 EXTENSION - Normal Breathing. Repeat sequence, but when leaning, touch the floor. REPEAT Extension.
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91. K’ai Men Exercise - Leg Triangle Stance Starting Position - Bear Stance. SEQUENCE 1. Breathe IN Step to the left into extended Leg Triangle Stance, raising arms sideways to shoulder level with palms facing down. 2. Breathe OUT Place the palms on the floor in front. 3. Breathe IN Return arms to shoulder level. 4. Breathe OUT Draw back the left leg, lowering the arms returning to Bear Stance. 5. Breathe IN Step to the right into extended Leg Triangle Stance, raising arms sideways to shoulder level with palms facing down. 6. Breathe OUT Place the palms on the floor in front. 7. Breathe IN Return arms to shoulder level. 8. Breathe OUT Draw back the right leg, lowering the arms returning to Bear Stance. REPEAT 1 - 8 EXTENSION - Normal Breathing. Repeat sequence, but draw up the knee caps, look up, arch the small of the back (stomach down). REPEAT Extension.
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92. K’ai Men Exercise - Bridge Stance Starting Position - Praying Mantis Stance, hands on thighs. SEQUENCE 1. Breathe IN forward.
Rise up to Locust Stance (kneeling) hands on hips, fingers pointing
2. Breathe OUT Lean back, push the hips forward, drop the head back. 3. Breathe IN Straighten up. 4. Breathe OUT Lower down to Praying Mantis Stance to resume starting position. REPEAT 1 - 4 EXTENSION - Normal Breathing. Lean back, place the palms on the heels and push the abdomen out, drop the head back. Repeat Extension.
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93. K’ai Men Exercise - Double Plough Stance Starting Position - Double Plough Stance. SEQUENCE 1. Breathe IN Lean forward, grip the big toes with the thumb and first two fingers. 2. Breathe OUT Dip the head. 3. Breathe IN Look up at the ceiling. 4. Breathe OUT Return to Double Plough. REPEAT 1 - 4 Four times. EXTENSION - Normal Breathing. Repeat sequence, but pull the head down to the knees by bending the elbows. When looking up, locate a spot on the ceiling, then by bending the elbows lower the torso to the knees, still looking up. REPEAT Extension Four times.
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© 2010 Andrew Durham
94. K’ai Men Exercise - Cross Legged Stance Starting Position - Eagle Stance. SEQUENCE 1. Breathe IN Place the toes of the left foot in front of the right leg, slightly to the right, press the right knee into the back of the left leg. 2. Breathe OUT Return to Eagle Stance. 3. Breathe IN Place the toes of the right foot in front of the left leg, slightly to the left, press the left knee into the back of the right leg. 4. Breathe OUT Return to Eagle Stance. REPEAT 1 - 4 EXTENSION - Normal Breathing. Repeat sequence, but slide the knee down the back of the leg until touching the heel. REPEAT Extension. Note: Place the leg out in front as far to the side as possible. Note: Keep the weight on the back leg.
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95. K’ai Men Exercise Scissor Stance Starting Position - Eagle Stance. SEQUENCE 1. Breathe IN Cross the left leg behind the right leg into Scissor Stance 2. Breathe OUT Slide down touching the back of the right leg with the left knee. 3. Breathe IN Rise back up. 4. Breathe OUT Step back into Eagle Stance. 5. Breathe IN Cross the right leg behind the left leg into Scissor Stance 6. Breathe OUT Slide down touching the back of the left leg with the right knee. 7. Breathe IN Rise back up. 8. Breathe OUT Step back into Eagle Stance. REPEAT 1 - 8 EXTENSION - Normal Breathing. Repeat sequence, but in position 2. turn to the right. In position 6. Turn to the left. REPEAT Extension.
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© 2010 Andrew Durham
96. K’ai men Exercise - Leg Triangle Stance Starting Position - Leg Triangle Stance. SEQUENCE 1. Breathe IN Step to the left into Leg Triangle Stance, raising the arms sideways to shoulder level with palms facing down. 2. Breathe OUT Bend to the right and touch the right heel. 3. Breathe IN Return to position 1. 4. Breathe Out Bend to the left and touch the left heel. 5. Breathe IN Step to the right into Leg Triangle Stance, raising the arms sideways to shoulder level with palms facing down. 6. Breathe OUT Bend to the left and touch the left heel. 7. Breathe IN Return to position 1. 8. Breathe Out Bend to the right and touch the right heel. REPEAT 1 - 8 EXTENSION - Normal Breathing. Repeat sequence, but touch the palm flat on the floor and look up at the opposite hand, fingers pointing upward. REPEAT Extension.
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© 2010 Andrew Durham
97. K’ai Men Exercise - Double Plough Stance Starting Position - Double Plough Stance. SEQUENCE 1. Breathe IN Pull the stomach in strongly and lean forward. 2. Breathe OUT Return to Double Plough Stance. 3. Breathe IN Pull stomach in strongly, lean back and raise the legs. 4. Breathe OUT Return to Double Plough Stance. REPEAT 1 - 4 EXTENSION - Normal Breathing. Repeat sequence, but when leaning forward, slide the hands forward along the floor, then lean back as the hands slide up on to the sides of the thighs. They then slide forward, fingers pointing forward, as the arms and legs are stretched. Let the legs rise above the height of the head. Keep the head in a natural upright position throughout the exercise. Repeat Extension.
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© 2010 Andrew Durham
98. K’ai Men Exercise - Monkey or Duck Stance Starting Position - Eagle Stance. SEQUENCE 1. Breathe IN Step back with the left leg into left monkey stance, raising the arms to shoulder level in front of the body with the palms down. 2. Breathe OUT Lower the arms. 3. Breathe IN Step back with the right leg into right monkey stance, raising the arms to shoulder level in front of the body with the palms down. 4. Breathe OUT Lower the arms. 5. Breathe IN Step back with the right leg into right monkey stance, raising the arms to shoulder level in front of the body with the palms down. 6. Breathe OUT Lower the arms. 7. Breathe IN Step back with the left leg into left monkey stance, raising the arms to shoulder level in front of the body with the palms down. 8. Breathe OUT Lower the arms. REPEAT 1 - 8 EXTENSION - Normal Breathing Repeat sequence, but as the arms are lowered, brush the floor with the finger tips. REPEAT Extension. Note: the exercise can also be performed in Duck Stance.
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99. K’ai Men Exercise - Bear Stance Starting Position - Bear Stance. SEQUENCE 1. Breathe IN Raise the hands forward coming together in front of the body, raising until the palms are together above the head. 2. Breathe OUT Bend the knees, until the thighs are parallel to the floor. 3. Breathe IN Straighten the legs. 4. Breathe OUT Lower the arms. Repeat 1 - 4 Twice. EXTENSION - Normal Breathing. Repeat sequence, but stretch the arms up. Also when lowering look up at the hands. Straighten the head when rising, then lower the hands. REPEAT Extension Twice. Note: Keep the back straight.
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© 2010 Andrew Durham
100. K’ai Men Exercise - Double Plough Stance Starting Position : Double Plough Stance. SEQUENCE 1. Breathe IN Take the left leg on top of the right thigh (use hands). 2. Breathe OUT Raise the body onto the hands and the right heel. 3. Breathe IN Lower the body. 4. Breathe OUT Return to Double Plough Stance. 5. Breathe IN Take the right leg on top of the left thigh (use hands). 6. Breathe OUT Raise the body onto the hands and the left heel. 7. Breathe IN Lower the body. 8. Breathe OUT Return to Double Plough Stance. REPEAT 1 - 8 EXTENSION - Normal Breathing. Repeat sequence, but rise higher, pushing the stomach out and dropping the head back. REPEAT Extension.
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101. K’ai Men Exercise - Lotus Leaf Stance Starting Position - Double Plough Stance. SEQUENCE 1. Breathe IN Draw the legs in by bending the knees with the soles of the feet facing each other to form the Lotus Leaf Stance, with the arms raised to the front and pointing forward at shoulder level. 2. Breathe OUT Place the palms on the floor either side of the feet. 3. Breathe IN Raise the hands back to shoulder level. 4. Breathe OUT Return to Double Plough Stance. REPEAT 1 - 4 Twice. EXTENSION - Normal Breathing. Repeat sequence, but move the hands forward along the floor and bring the head down to the feet. REPEAT Extension twice.
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102. K’ai Men Exercise - Frog Stance Starting Position - Bear Stance. SEQUENCE 1. Breathe IN Bring the palms together in front of the chest. 2. Breathe OUT Lower down into Frog Stance. 3. Breathe IN Return to Bear Stance. 4. Breathe OUT Lower the arms to the sides. REPEAT 1 - 4. EXTENSION - Normal Breathing Take the elbows to touch the insides of the knees. Lower the palms so that the arms straighten out and push the knees out. REPEAT Extension. Note: this is a repeat of K’ai Men exercise 32. Repeated to keep faithful to the original handwritten notes.
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© 2010 Andrew Durham
103. K’ai Men Exercise - Double Plough Stance Starting Position - Double Plough Stance. SEQUENCE 1. Breathe IN Lift the left leg and draw the right foot up to the bottom, under the left leg. 2. Breathe OUT Return to Double Plough Stance. 3. Breathe IN Lift the right leg and draw the left foot up to the bottom, under the right leg. 4. Breathe OUT Return to Double Plough Stance. REPEAT 1 - 4 EXTENSION - Normal Breathing. Repeat sequence, but in 1 turn the shoulders to the left and in 3 turn the shoulders to the right. Do not twist the head round. REPEAT Extension.
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© 2010 Andrew Durham
104. K’ai Men Exercise - Double Plough Stance Starting Position - Double Plough Stance. SEQUENCE 1. Breathe IN Draw in left foot up to the bottom, keeping the sole on the floor. 2. Breathe OUT Slide left foot 90 degrees out to the left. 3. Breathe IN Draw left foot back to the bottom. 4. Breathe OUT Return to Double Plough Stance. 5. Breathe IN Draw in right foot up to the bottom, keeping the sole on the floor. 6. Breathe OUT Slide right foot 90 degrees out to the right. 7. Breathe IN Draw right foot back to the bottom. 8. Breathe OUT Return to Double Plough Stance. REPEAT 1 - 8 EXTENSION Repeat sequence, but keep the big toe edge on the floor. REPEAT Extension.
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© 2010 Andrew Durham
105. K’ai Men Exercise - Willow Tree Stance Starting Position - Drunkard Stance. SEQUENCE 1. Breathe IN Rise up into extended Willow Tree Stance. 2. Breathe OUT Bend the knees keeping the soles of the feet facing the ceiling. 3. Breathe IN Return to extended Willow Tree Stance. 4. Breathe OUT Return to Drunkard Stance. REPEAT 1 - 4 Three times. EXTENSION - Normal Breathing. Repeat sequence, but when bending the knees stretch the arms up along the thighs and then straighten the legs, stretching the arms, hands and fingers up, balancing to keep the body straight. Then lower back down to Drunkard Stance. REPEAT Extension Three times.
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106. K’ai Men Exercise - Crane Stance Starting Position - Eagle Stance. SEQUENCE 1. Breathe IN Lift up to right Crane Stance, wrapping the left leg in front and around the right leg, causing the front of the right thigh to be in contact with the back of the left thigh. Remember to bend the right leg. Also bring the palms together in front of the chest. 2. Breathe OUT Return to Eagle Stance. 3. Breathe IN Lift up to left Crane Stance, wrapping the right leg in front and around the left leg, causing the front of the left thigh to be in contact with the back of the right thigh. Remember to bend the left leg. Also bring the palms together in front of the chest. 4. Breathe OUT Return to Eagle Stance. REPEAT 1 - 4 EXTENSION - Normal Breathing. Repeat sequence, but when in right Crane Stance wrapping the left leg round, grip the foot onto the back of the right calf. Also take the right elbow above the left arm and down, causing the backs of the hands to touch. When in left Crane Stance wrapping the right leg round, grip the foot onto the back of the left calf. Also take the left elbow above the right arm and down, causing the backs of the hands to touch. REPEAT Extension.
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107. K’ai Men Exercise - Cross Legged Seated Starting Position - Cross Legged seated hands on the inside of the thighs. SEQUENCE 1. Breathe IN Take the hands pointing backwards on the floor (as in Double Plough Stance), raise the chest and tilt the head back, locate a spot on the ceiling. 2. Breathe OUT Return to the starting position. REPEAT 1 - 2 Three times. EXTENSION Keep the legs crossed, but lie back onto the floor with the arms being either side of the body, with the little finger edge in contact with the floor. Slide the head back, using the elbows to lift up the chest as high as possible, moving the weight onto the top of the head (a bit like the Hatha Yoga Fish posture). Lower back down. Rise up twice more and then sit up to the starting position.
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© 2010 Andrew Durham
108. K’ai Men Exercise - Bear Stance Starting Position - Eagle Stance. SEQUENCE 1. Breathe IN Step to the right into Bear Stance, locking the knees. 2. Breathe OUT Slide the hands down in front of the legs and grip under the toes, keep looking forward. 3. Breathe IN Bend the head down toward the knees. 4. Breathe OUT Straighten up and step back to Eagle Stance. 5. Breathe IN Step to the left into Bear Stance, locking the knees. 6. Breathe OUT Slide the hands down in front of the legs and grip under the toes, keep looking forward. 7. Breathe IN Bend the head down toward the knees. 8. Breathe OUT Straighten up and step back to Eagle Stance. REPEAT 1 - 8 EXTENSION - Normal Breathing. Repeat sequence, but in positions 2 and 6 arch the back concave and try to look at a spot on the ceiling above the head. In positions 3 and 7 try to put the head in between the knees. Remember to keep the knees locked. REPEAT Extension.
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© 2010 Andrew Durham
109. K’ai Men Exercise - Eagle Stance Starting Position - Eagle Stance. SEQUENCE 1. Breathe IN Raise the arms sideways, bringing the palms together above the head. 2. Breathe OUT Bend the knees. 3. Breathe IN Straighten the legs. 4. Breathe OUT Lower the arms back to the Eagle Stance starting position. REPEAT 1 -4 EXTENSION - Normal Breathing. Repeat Sequence, but straighten the arms and take the thighs parallel to the floor. Keep the back straight and try not to lean forward. REPEAT Extension.
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© 2010 Andrew Durham
110. K’ai Men Exercise - Double Plough Stance Starting Position - Double Plough Stance. SEQUENCE 1. Breathe IN Slide the hands forward along the floor towards the feet. 2. Breathe OUT Right hand grips the outside of the left foot. 3. Breathe IN Hold the position. 4. Breathe OUT Left hand goes over the right arm and grips the outside of the right foot. 5. Breathe IN Hold the position. 6. Breathe OUT Bend the elbows and look to the left under the left arm. 7. Breathe IN Straighten the back and the arms. 8. Breathe OUT Bend the elbows and look to the right under right arm. 9. Breathe IN Straighten the back and the arms. 10. Breathe OUT Return to Double Plough Stance. 11. Breathe IN Slide the hands forward along the floor towards the feet. 12. Breathe OUT Left hand grips the outside of the right foot. 13. Breathe IN Hold the position. 14. Breathe OUT Right hand goes over the left arm and grips the outside of the left foot. 15. Breathe IN Hold the position. 16. Breathe OUT Bend the elbows and look to the right under the right arm. 17. Breathe IN Straighten the back and the arms. 18. Breathe OUT Bend the elbows and look to the left under left arm. 19. Breathe IN Straighten the back and the arms. 20. Breathe OUT Return to Double Plough Stance. REPEAT 1 - 20 EXTENSION - Normal Breathing. Repeat sequence, but when looking under the arms, try to move the head under the arm and look up at the ceiling outside the arm. REPEAT Extension.
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© 2010 Andrew Durham
111. K’ai Men Exercise - Double Plough Stance Starting Position - Double Plough Stance. SEQUENCE 1. Breathe IN Draw both heels in, bending the knees. 2. Breathe OUT Raise the stomach so that the entire body is supported by the hands and feet. 3. Breathe IN Lower the body. 4. Breathe OUT Return to Double Plough Stance. REPEAT 1 - 4 EXTENSION Repeat sequence, but raise the torso higher and drop the head back. REPEAT Extension.
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112. K’ai Men Exercise - Head Triangle Stance. Starting Position - Lie face down on the floor, hands by the sides, palms down, feet 12 inches apart. SEQUENCE 1. Breathe IN Slide the hands (circling) in front of the shoulders. 2. Breathe OUT Rise up onto locked arms, tucking the head into Leg Triangle Stance, looking at the feet (similar position to Cat Stretch). 3. Breathe IN Straighten the body. 4. Breathe OUT Lower the body down to the floor and circle the hands back to the starting position. REPEAT 1 - 4 EXTENSION Repeat sequence, but touch the crown of the head on the floor, keeping the heels on the floor and the arms locked. REPEAT Extension.
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113. K’ai Men Exercise - Double Plough Stance Starting Position - Double Plough Stance. SEQUENCE 1. Breathe IN Draw the left leg into Single Plough Stance. 2. Breathe OUT Circle the hands along the floor and grasp the right sole. 3. Breathe IN Slide the hands along the leg and thighs taking them back onto the floor behind the body (Single Plough Stance). 4. Breathe OUT Slide the left leg back into Double Plough Stance. 5. Breathe IN Draw the right leg into Single Plough Stance. 6. Breathe OUT Circle the hands along the floor and grasp the left sole. 7. Breathe IN Slide the hands along the leg and thighs taking them back onto the floor behind the body (Single Plough Stance). 8. Breathe OUT Slide the right leg back into Double Plough Stance. REPEAT 1 - 8 EXTENSION Repeat sequence, but when the left leg is bent, grip the right wrist behind the sole of the foot and look up at a spot on the ceiling above the head, causing the back to curve. When the right leg is bent, grip the left wrist behind the sole of the foot and look up at a spot on the ceiling above the head, causing the back to curve. Repeat Extension.
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© 2010 Andrew Durham
114. K’ai Men Exercise - Riding Horse Stance Starting Position - Bear Stance. SEQUENCE 1. Breathe IN Step left into Riding Horse Stance. 2. Breathe OUT Touch the left palm on the floor outside the left foot. 3. Breathe IN Return to Riding Horse Stance. 4. Breathe OUT Touch the right palm on the floor outside the right foot. 5. Breathe IN Return to Riding Horse Stance. 6. Breathe OUT Return to Bear Stance. 7. Breathe IN Step right into Riding Horse Stance. 8. Breathe OUT Touch the right palm on the floor outside the right foot. 9. Breathe IN Return to Riding Horse Stance. 10. Breathe OUT Touch the left palm on the floor outside the left foot. 11. Breathe IN Return to Riding Horse Stance. 12. Breathe OUT Return to Bear Stance. REPEAT 1 - 12 EXTENSION - Normal Breathing. Touch the floor with the palm, raise he opposite leg until parallel to the floor and turn the head to the front and look up at the ceiling. REPEAT Extension.
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© 2010 Andrew Durham
115. K’ai Men Exercise - Praying Mantis Stance Starting Position - Praying Mantis Stance with the legs spread, sitting on the floor between the legs with the hands on the thighs. SEQUENCE 1. Breathe IN As the stretch and the fingers point hard forward. 2. Breathe OUT shoulder level.
Interlock the fingers and push the backs of the hands forward to
3. Breathe IN Turn the palms out and raise the hands above the head, until the palms face the ceiling (elbows bent). 4. Breathe OUT Return the arms rotating palms back to the starting position. REPEAT 1 - 4 EXTENSION - Normal Breathing. REPEAT Extension.
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© 2010 Andrew Durham
116. K’ai Men Exercise - Crocodile Stance Starting Position - Eagle Stance. 1. Breathe IN Step to the right into a wide Riding Horse Stance. 2. Breathe OUT Place the palms on the floor. 3. Breathe IN Look forward and arch the back. 4. Breathe OUT Lower the head. 5. Breathe IN Return to wide Riding Horse Stance. 6. Breathe OUT Step back to Eagle Stance with the right leg. 7. Breathe IN Step to the left into a wide Riding Horse Stance. 8. Breathe OUT Place the palms on the floor. 9. Breathe IN Look forward and arch the back. 10. Breathe OUT Lower the head. 11. Breathe IN Return to wide Riding Horse Stance. 12. Breathe OUT Step back to Eagle Stance with the left leg. REPEAT 1 - 12 EXTENSION - Normal Breathing. Repeat sequence, but walk forward as far as possible on the hands, arch the back and look up. Keep the feet flat on the floor and raise the knee caps. REPEAT Extension.
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© 2010 Andrew Durham
117. Kai Men Exercise - Praying Mantis Stance Starting Position - Praying Mantis Stance, but ideally sitting on the floor between the legs, hands on knees. SEQUENCE 1. Breathe IN Lean forwards placing the hands on the heels. Keep sat on the floor. 2. Breathe OUT Straighten up. 3. Breathe IN Lean back, elbows on the floor. 4. Breathe OUT Straighten up and place the hands on the thighs in the starting position. REPEAT 1 - 4 EXTENSION - Normal Breathing. Repeat sequence, but when leaning back place the head on the floor and then tilt the head back. REPEAT Extension.
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© 2010 Andrew Durham
118. K’ai Men Exercise - Drunkard Stance Starting Position - Drunkard Stance. SEQUENCE 1. Breathe IN Circle the arms out to the shoulders and then continue up so that the palms come together at a 45 degree angle (approximately above the waist). 2. Breathe OUT Circle the arms back to the floor. 3. Breathe IN Press the arms on the floor, raise the chest and place the crown of the head on the floor. 4. Breathe OUT Lower the chest and straighten the head. 5. Breathe IN Raise the legs to 45 degrees and point the toes.# 6. Breathe OUT Lower the legs. REPEAT 1 - 6 Three times. EXTENSION - Normal Breathing. Perform all three movements together - raise the arms and then the chest and head and then the legs and stretch. REPEAT Extension three times.
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© 2010 Andrew Durham
119. K’ai Men Exercise - Bear Stance Starting Position - Bear Stance SEQUENCE 1. Breathe IN Draw the knee caps up and stretch down. 2. Breathe OUT Bend forward touching finger tips pointing behind. 3. Breathe IN Flatten the palms on the floor and look up, raising the head. 4. Breathe OUT Return to Bear Stance. REPEAT 1 - 4 Three times. EXTENSION - Normal Breathing. Repeat sequence, but place the hands behind the heels on the floor with the fingers pointing forward, keeping the knee caps raised throughout, and draw the head into the knees. REPEAT Extension Three times.
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© 2010 Andrew Durham
120. K’ai Men Exercise - Cobra Stance Starting Position - Lie face down on the floor, palm down by the sides. SEQUENCE 1. Breathe IN Raise the legs from the knees, point the toes behind and press down on the palms. 2. Breathe OUT Raise the head and look forward. 3. Breathe IN Lower the head. 4. Breathe OUT Lower the legs back to starting position. REPEAT 1 - 4 Three times. EXTENSION - Normal Breathing. Raise the legs, knees bent, but from the hips and point the toes up. Also raise the head and look up. REPEAT Extension three times. Note: Can also be performed by raising the head and legs together.
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© 2010 Andrew Durham
121. K’ai Men Exercise - Chicken Stance Starting Position - Eagle Stance. SEQUENCE 1. Breathe IN Turn to the right into right Chicken Stance, with the arms out to the sides at shoulder height. 2. Breathe OUT Turn to the left. 3. Breathe IN Turn back. 4. Breathe OUT Return to Eagle Stance. 5. Breathe IN Turn to the left into left Chicken Stance, with the arms out to the sides at shoulder height. 6. Breathe OUT Turn to the right. 7. Breathe IN Turn back. 8. Breathe OUT Return to Eagle Stance. REPEAT 1 - 8 EXTENSION - Normal Breathing. Repeat Sequence, when turning round, turn as far as possible. REPEAT Extension.
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© 2010 Andrew Durham
122. K’ai Men Exercise - Drunkard Stance Starting Position - Drunkard Stance. SEQUENCE 1. Breathe IN Raise left leg from the hips, sole facing the ceiling and place the right hand on the right thigh. 2. Breathe OUT Grip the left toes with the left hand thumb and forefinger. 3. Breathe IN Place the right hand on the floor. 4. Breathe OUT Release the left foot and return to Drunkard Stance. 5. Breathe IN Raise right leg from the hips, sole facing the ceiling and place the left hand on the left thigh. 6. Breathe OUT Grip the right toes with the right hand thumb and forefinger. 7. Breathe IN Place the left hand on the floor. 8. Breathe OUT Release the right foot and return to Drunkard Stance. REPEAT 1 - 8 EXTENSION - Normal Breathing. Repeat Sequence, but on position 2 pull the left leg towards the head. Raise the head and touch the knee. Return the head and the right hand and then release the grip on the left leg to return to Drunkard Stance. On position 6 pull the right leg towards the head. Raise the head and touch the knee. Return the head and the left hand and then release the grip on the right leg to return to Drunkard Stance. REPEAT Extension.
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© 2010 Andrew Durham
123. K’ai Men Exercise - Bear Stance Starting Position - Eagle Stance. SEQUENCE 1. Breathe IN Step into left Bear Stance, raise the arms sideways to shoulder height. 2. Breathe OUT Lean to the left, left arm touching the left thigh, look up at the palm of the right hand. 3. Breathe IN Straighten up. 4. Breathe OUT Lean to the right, right arm touching the right thigh, look up at the palm the left hand. 5. Breathe IN Straighten up. 6. Breathe OUT Return to Eagle Stance. REPEAT Stepping to Bear Stance on the right. EXTENSION - Normal Breathing. Repeat sequence, but on position 2 bend the left leg and slide the palm down the leg to touch the floor on the left side, still looking at the right palm. On position 3 bend the right leg and slide the palm down the leg to touch the floor on the right side, still looking at the right palm. REPEAT Extension.
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124. K’ai Men Exercise - Eagle Stance Starting Position - Eagle Stance. SEQUENCE 1. Breathe IN Raise palms facing the floor on front of the chest. 2. Breathe OUT Circle out and interlock hands behind the back. 3. Breathe IN Raise the arms so that they are parallel to the floor. 4. Breathe OUT Lean back and drop the head back. 5. Breathe IN Bend forward so that the arms become perpendicular to the floor. 6. Breathe OUT Release the hands and straighten up returning to the starting position in Eagle Stance. REPEAT 1 - 6 EXTENSION - Normal Breathing. Repeat sequence, but when bending forwards, bend the knees and touch the head on the knees. REPEAT Extension.
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125. K’ai Men Stance - Eagle Stance Starting Position - Eagle Stance. SEQUENCE 1. Breathe IN Stand still. 2. Breathe OUT Circle out the hands and place the palms facing together on top of the head and raise on to tip toes. 3. Breathe IN Bend parted knees and lower the body down into Frog Stance. 4. Breathe OUT Straighten up. 5. Breathe IN Lower the hands to the sides. 6. Breathe OUT Lower tip toes down to resume starting position. REPEAT 1 - 6 EXTENSION - Normal Breathing. Repeat sequence, but when bending down keep the knees together. REPEAT Extension.
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126. K’ai Men Stance - Double Plough Stance Starting Position - Double Plough Stance. SEQUENCE 1. Breathe IN Part the legs wide. 2. Breathe OUT Circle both palms over and forwards on to the floor, reaching forwards between the legs. 3. Breathe IN Circle palms over and back to the floor behind the body. 4. Breathe OUT Draw the legs back together into Double Plough Stance. REPEAT 1 - 4 EXTENSION - Normal Breathing. Repeat sequence, but when reaching forwards, part the arms and touch the feet. Try to push the little toe edges on to the floor. Tip: Pull the toes in towards the knees. REPEAT EXTENSION.
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127. K’ai Men Exercise - Double Plough Stance Starting Position - Double Plough Stance. SEQUENCE 1. Breathe IN Part the legs wide. 2. Breathe OUT Turn the torso to the left placing the right palm on the floor in between the legs and left palm behind the back. 3. Breathe IN Return to position 1. 4. Breathe OUT Turn the torso to the right placing the left palm on the floor in between the legs and right palm behind the back. 5. Breathe IN Return to position 1. 6. Breathe OUT Return to Double Plough Stance. REPEAT 1 - 6 EXTENSION - Normal Breathing. Repeat sequence, but when turned, raise the body up onto the hands as if doing the splits. REPEAT Extension.
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128. K’ai Men Exercise - Praying Mantis Stance Starting Position - Praying Mantis Stance. SEQUENCE 1. Breathe IN Raise the arms and interlock the fingers behind the neck. 2. Breathe OUT Raise the arms just above the head, turning the palms to face the ceiling. 3. Breathe IN Return the palms down and back to position 1 behind the neck. 4. Breathe OUT Lower the arms back to the starting position in Praying Mantis Stance. REPEAT 1 - 4 Three times EXTENSION - Normal Breathing. Repeat sequence, but straighten the arms, stretch the spine and look up. REPEAT Extension Three times.
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129. K’ai Men Exercise - Dragon Stance Starting Position - Eagle Stance. SEQUENCE 1. Breathe IN Step into left Dragon Stance. 2. Breathe OUT Raise the hands and arms above the head. 3. Breathe IN Lower the arms. 4. Breathe OUT Return to Eagle Stance. 5. Breathe IN Step into right Dragon Stance. 6. Breathe OUT Raise the hands and arms above the head. 7. Breathe IN Lower the arms. 8. Breathe OUT Return to Eagle Stance. REPEAT 1 - 8 EXTENSION - Normal Breathing. Repeat sequence, but raise the arms straightened and lean back as far as possible. REPEAT Extension.
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130. K’ai Men Exercise - Riding Horse Stance Starting Position - Bear Stance. SEQUENCE 1. Breathe IN Step to the right into a deep Riding Horse Stance. 2. Breathe OUT Raise the arms in front of the body. 3. Breathe IN Lower the arms and straighten the legs. 4. Breathe OUT Return to Bear Stance. 5. Breathe IN Step to the right into a deep Riding Horse Stance. 6. Breathe OUT Raise the arms in front of the body. 7. Breathe IN Lower the arms and straighten the legs. 8. Breathe OUT Return to Bear Stance. REPEAT 1 - 8 EXTENSION - Normal Breathing. Repeat sequence, but stretch the hands upwards pointing towards a spot above the head and then lean back as far as possible. REPEAT Extension.
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131. K’ai Men Exercise - Dragon Stance Starting Position - Eagle Stance. SEQUENCE 1. Breathe IN Step into left Dragon Stance and raise the arms to shoulder height in front of the body. 2. Breathe OUT Return to Eagle Stance. 3. Breathe IN Step into right Dragon Stance and raise the arms to shoulder height in front of the body. 4. Breathe OUT Return to Eagle Stance. REPEAT 1 - 4 EXTENSION - Normal Breathing. Repeat sequence, but continue raising the arms until they are stretching upward above the head. At the same time look up and lower down into Chicken Stance, but allow the knee to touch the floor and then raise up. REPEAT Extension.
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132. K’ai Men Exercise - Bear Stance Starting Position - Eagle Stance step into Bear Stance. SEQUENCE 1. Breathe IN Circle the hands up and above the head, arms straight. 2. Breathe OUT locked.
Bend forward and grip the front of the ankles, keeping the knees
3. Breathe IN Raise up with arms stretched out in front of the shoulders. 4. Breathe OUT Return to Bear Stance. Repeat 1 - 4 Three times. EXTENSION - Normal Breathing. Repeat sequence, but grip the back of the ankles from outside the legs. Pull the head down in between the legs and lock the knees. REPEAT Extension Three times.
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133. K’ai Men Exercise - Chicken Stance Starting Position - Bear Stance. SEQUENCE 1. Breathe IN Turn into left Chicken Stance, raising the arms out to the sides at shoulder level. 2. Breathe OUT Return to Bear Stance. 3. Breathe IN Turn into right Chicken Stance, raising the arms out to the sides at shoulder level. 4. Breathe OUT Return to Bear Stance. REPEAT 1 - 4 EXTENSION - Normal Breathing. Repeat sequence, but lean back, drop the head back and turn the palms up. REPEAT Extension. Note: Long Chicken Stance is easier.
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134. K’ai Men Exercise - Leg Triangle Stance Starting Position - Bear Stance. SEQUENCE 1. Breathe IN Step to the left into Leg Triangle Stance and raise the arms sideways to shoulder height. 2. Breathe OUT Touch the floor inside the left leg with the right fingers, keep the left arm straight. 3. Breathe IN Return arms to shoulder height. 4. Breathe OUT Touch the floor inside the right leg with the left fingers, keep the right arm straight. 5. Breathe IN Return arms to shoulder height. 6. Breathe OUT Bend forward, fingers touching the floor in front of the body. 7. Breathe IN Return arms to shoulder height. 8. Breathe OUT Lower the arms and return to Bear Stance. 9. Breathe IN Step to the right into Leg Triangle Stance and raise the arms sideways to shoulder height. 10. Breathe OUT Touch the floor inside the right leg with the left fingers, keep the right arm straight. 11. Breathe IN Return arms to shoulder height. 12. Breathe OUT Touch the floor inside the left leg with the right fingers, keep the left arm straight. 13. Breathe IN Return arms to shoulder height. 14. Breathe OUT Bend forward, fingers touching the floor in front of the body. 15. Breathe IN Return arms to shoulder height. 16. Breathe OUT Lower the arms and return to Bear Stance. EXTENSION - Normal Breathing. Repeat sequence, but put the palms flat on the floor. On 2, 4, 10 and 12 look up at the opposite hand.
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135. K’ai Men Exercise - Drunkard Stance Starting Position - Drunkard Stance. SEQUENCE 1. Breathe IN Raise arms stretched out along the floor behind the head. 2. Breathe OUT Raise legs to 20 degrees. 3. Breathe IN Hold position. 4. Breathe OUT Hold position. 5. Breathe IN Hold Position. 6. Breathe OUT Raise legs to 40 degrees 7. Breathe IN Hold position. 8. Breathe OUT Hold position. 9. Breathe IN Hold Position. 10. Breathe OUT Raise legs to 60 degrees 11. Breathe IN Hold position. 12. Breathe OUT Hold position. 13. Breathe IN Hold Position. 14. Breathe OUT Raise legs to 90 degrees. 15. Breathe IN Hold position. 16. Breathe OUT Hold position. 17. Breathe IN Hold Position. 18. Breathe OUT Lower legs to 60 degrees. 19. Breathe IN Hold position. 20. Breathe OUT Hold position. 21. Breathe IN Hold Position. 22. Breathe OUT Lower legs to 40 degrees. 23. Breathe IN Hold position. 24. Breathe OUT Hold position. 25. Breathe IN Hold Position. 26. Breathe OUT Lower legs to 20 degrees. 27 Breathe IN Hold position. 28. Breathe OUT Hold position. 29. Breathe IN Hold Position. 30.Breathe OUT Lower legs down and return arms to the sides to Drunkard Stance. EXTENSION Repeat sequence, but point the toes.
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136. K’ai Men Exercise - Cross Legged Stance Starting Position - Bear Stance. SEQUENCE 1. Breathe IN Stance.
Take the right leg across the front of the left leg into Cross Legged
2. Breathe OUT Return to Bear Stance. 3. Breathe IN Stance.
Take the left leg across the front of the right leg into Cross Legged
4. Breathe OUT Return to Bear Stance. REPEAT 1 - 4 EXTENSION Repeat sequence, but flatten the crossed leg onto the floor and turn the head to the right when the right leg is crossed and to the left when the left leg is crossed. REPEAT Extension. Note: Remember to keep the weight on the back leg.
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137. K’ai Men Exercise - Praying Mantis Stance Starting Position - Praying Mantis Stance. SEQUENCE 1. Breathe IN Open feet and sit on the floor. 2. Breathe OUT Place the hands on the heels, thumbs out. 3. Breathe IN Lean back and drop head back. 4. Breathe OUT Return to Praying Mantis Stance (head last). REPEAT 1 - 4 EXTENSION Repeat sequence, but take the elbows to the floor (reversing the thumbs in). Push the abdomen up and drop the head. (return head last). REPEAT Extension.
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138. K’ai Men Exercise - Turtle Stance Starting Position - Praying Mantis Stance, then Turtle Stance. SEQUENCE 1. Breathe IN Raise the body by straightening the legs. 2. Breathe OUT Take the left leg forward, straight, touching above the left elbow. 3. Breathe IN Return to position 1. 4. Breathe OUT Take the right leg forward, straight, touching above the right elbow. 5. Breathe IN Return to position 1. 6. Breathe OUT Return to Turtle then Praying Mantis Stance. REPEAT 1 - 6 EXTENSION Repeat sequence, but on position 1. Bend the elbows and take the weight on the right arm, left leg to left elbow, straightening and pointing to the side. Raise the right leg off the floor to balance on two hands. On position 4. Bend the elbows and take the weight on the left arm, right leg to right elbow, straightening and pointing to the side. Raise the left leg off the floor to balance on two hands. REPEAT Extension.
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139. K’ai Men Exercise - Double Plough Stance Starting Position - Double Plough Stance. SEQUENCE 1. Breathe IN Take left leg out to the side into single plough stance (sole facing up). At the same time draw in the right heel by bending at the knee, sole flat on the floor. 2. Breathe OUT Take the right ankle with both hands, and raise and straighten the right leg, pointing the toes. 3. Breathe IN Lower the leg and return arms to position 1. 4. Breathe OUT Return to Double Plough Stance. 5. Breathe IN Take right leg out to the side into single plough stance (sole facing up). At the same time draw in the left heel by bending at the knee, sole flat on the floor. 6. Breathe OUT Take the left ankle with both hands, and raise and straighten the left leg, pointing the toes. 7. Breathe IN Lower the leg and return arms to position 1. 8. Breathe OUT Return to Double Plough Stance. REPEAT 1 - 8 EXTENSON Repeat sequence, but pull the leg up to the chin, touching the knee. REPEAT Extension.
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140. K’ai Men Exercise - Frog Stance Starting Position - Bear Stance. SEQUENCE 1. Breathe IN Lower, bending the knees into Frog Stance. 2. Breathe OUT hands).
Place the hands on the floor, leaning forward (shoulders over the
3. Breathe IN Return to position 1. 4. Breathe OUT Return to Bear Stance. REPEAT 1 - 4 EXTENSION - Normal Breathing. Repeat sequence, but on position 2 stretch the legs back, lock the knees and point the toes and look up and then jump back to position 2. REPEAT Extension.
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141. K’ai Men Exercise - Turtle Stance Starting Position - Praying Mantis Stance. SEQUENCE 1. Breathe IN Lean forward into Turtle Stance (on all fours looking forward). 2. Breathe OUT Straighten the legs raising the body on to tip toes, locking the elbows and the knees. 3. Breathe IN Lower the body back into position 1. 4. Breathe OUT Return to Praying Mantis Stance. REPEAT 1 - 4 EXTENSION - Normal Breathing. Repeat extension, but on position 2 walk on tip toes toward the hands and lock the knees. Then lower the heels and walk back to the original position on the flats of the feet (heel down) REPEAT Extension.
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142. K’ai Men Exercise - Stork Stance Starting Position - Eagle Stance. SEQUENCE 1. Breathe IN Raise the left leg into Stork Stance and hold the foot with the left hand. 2. Breathe OUT Raise the right arm to a vertical position, keeping it straight, hand pointing upward. 3. Breathe IN Lower the right arm. 4. Breathe OUT Release the left leg and lower it to resume Eagle Stance. 5. Breathe IN Raise the right leg into Stork Stance and hold the foot with the right hand. 6. Breathe OUT pointing upward.
Raise the left arm to a vertical position, keeping it straight, hand
7. Breathe IN Lower the left arm. 8. Breathe OUT Release the right leg and lower it to resume Eagle Stance. REPEAT 1 - 8 EXTENSION - Normal Breathing. Repeat sequence, but pull the foot so that the heel touches the bottom, stretch the opposite arm upward and look up. REPEAT Extension.
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143. K’ai Men Exercise - Dragon Stance Starting Position - Eagle Stance. SEQUENCE 1. Breathe IN Step into left Dragon Stance and place the left palm on the floor on the inside of the left foot, place the right hand on the right buttock. 2. Breathe OUT Turn the head and shoulders to look to the right. 3. Breathe IN Return the head and shoulders to position 1. 4. Breathe OUT Return to Eagle Stance. 5. Breathe IN Step into right Dragon Stance and place the right palm on the floor on the inside of the right foot, place the left hand on the left buttock. 6. Breathe OUT Turn the head and shoulders to look to the left. 7. Breathe IN Return the head and shoulders to position 1. 8. Breathe OUT Return to Eagle Stance. REPEAT 1 - 8 EXTENSION - Normal Breathing. Repeat sequence, but on positions 2 and 6 keep turning the head and shoulders to look upwards. Do not bend forward to look up. REPEAT Extension.
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144 K’ai Men Exercise - Drunkard Stance Starting Position - Drunkard Stance, with the arms out sideways. SEQUENCE 1. Breathe IN Raise the right leg (straight), pulling the toes in towards the knee. 2. Breathe OUT Lower the leg to the right, keeping both shoulders on the floor. 3. Breathe IN Return the leg to the centre position. 4. Breathe OUT Lower the leg to the left. 5. Breathe IN Return the leg to the centre position. 6. Breathe OUT Lower the leg back to Drunkard Stance. 7. Breathe IN Raise the left leg (straight), pulling the toes in towards the knee. 8. Breathe OUT Lower the leg to the left, keeping both shoulders on the floor. 9. Breathe IN Return the leg to the centre position. 10. Breathe OUT Lower the leg to the right. 11. Breathe IN Return the leg to the centre position. 12. Breathe OUT Lower the leg back to Drunkard Stance. REPEAT 1 - 12 EXTENSION - Normal Breathing. Repeat sequence, but when the leg is on the side pull up so that the toes touch the outstretched hand. REPEAT Extension.
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145. K’ai Men Exercise - Willow Tree Stance Starting Position - Drunkard Stance. SEQUENCE 1. Breathe IN Lift legs into extended Willow Tree Stance, toes pointing up. 2. Breathe OUT Take the right leg sideways, right toes pointing toward the floor, left toes still pointing up. 3. Breathe IN Return to extended Willow Tree Stance. 4. Breathe OUT Take the left leg sideways, left toes pointing toward the floor, right toes still pointing up. 5. Breathe IN Return to extended Willow Tree Stance. 6. Breathe OUT Return to Drunkard Stance. REPEAT 1 - 6 EXTENSION - Normal Breathing. Repeat sequence, but when moving the leg sideways, touch the toe on the floor, the other toe still pointing upwards. REPEAT Extension.
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146. K’ai Men Exercise - Cobra Stance Starting Position - Lie face down with the arms by the sides palms facing the floor. SEQUENCE 1. Breathe IN Slide arms up and place the hands interlocked on the back of the head and neck. 2. Breathe OUT Raise head, shoulders and torso. 3. Breathe IN Lower back to position 1. 4. Breathe OUT Return to the starting position. REPEAT 1 - 4 EXTENSION Repeat sequence, but when the hands are on the back of the head, lift the shoulders and torso up as far as possible. At the same time raise the legs straightened as high as possible. REPEAT Extension.
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147. K’ai Men Exercise - Crocodile Stance Starting Position - Bear Stance. SEQUENCE 1. Breathe IN Take a wide step to the left. 2. Breathe OUT Bend forward, place the palms on the floor, with legs straight. 3. Breathe IN Bend further, bend elbows and touch the head on the floor. 4. Breathe OUT Raise the head. 5. Breathe IN Straighten up. 6. Breathe OUT Return to Bear Stance. Repeat 1 - 6 stepping to the right. EXTENSION - Normal Breathing. Repeat sequence, but tuck further in and touch the crown or back of the head on the floor. REPEAT Extension.
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148. K’ai Men Exercise - Bear Stance Starting Position - Step to the left into Bear Stance from Eagle Stance. SEQUENCE 1. Breathe IN Raise the hands up, palms face down until the arms are above the head. 2. Breathe OUT Lean to the left side. 3. Breathe IN Turn torso to face the floor. 4. Breathe OUT Return to position 2. 5. Breathe IN Return to position 1. 6. Breathe OUT Return to Bear Stance. 7. Breathe IN Raise the hands up, palms face down until the arms are above the head. 8. Breathe OUT Lean to the left side. 9. Breathe IN Turn torso to face the floor. 10. Breathe OUT Return to position 2. 11. Breathe IN Return to position 1. 12. Breathe OUT Return to Bear Stance. REPEAT 1 -12 EXTENSION - Normal Breathing. Repeat sequence, but on positions 3 and 9 continue turning the torso to look behind, still keeping the head between the arms, shoulders turning with the body. REPEAT Extension.
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149. K’ai Men Exercise - Crocodile Stance Starting Position - Bear Stance. SEQUENCE 1. Breathe IN Step widely to the left into Crocodile Stance, placing the palms on the floor in the middle level with the feet - legs relaxed. 2. Breathe OUT Concave the back and look up. 3. Breathe IN Straighten the back. 4. Breathe OUT Straighten the body and return to Bear Stance. 5. Breathe IN Step widely to the right into Crocodile Stance, placing the palms on the floor in the middle level with the feet - legs relaxed. 6. Breathe OUT Concave the back and look up. 7. Breathe IN Straighten the back. 8. Breathe OUT Straighten the body and return to Bear Stance. REPEAT 1 - 8 EXTENSION - Normal Breathing. Repeat sequence, but with a wider stance and the knee caps drawn up, extend the concaving of the back and look up further. REPEAT Extension.
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150. K’ai Men Exercise - Double Plough Stance Starting Position - Double Plough Stance. SEQUENCE 1. Breathe IN Raise the arms and interlock the fingers behind the neck. 2. Breathe OUT Part the legs as far as possible. 3. Breathe IN Draw the legs back together. 4. Breathe OUT Lower the arms back into a Double Plough Stance. REPEAT 1 - 4 EXTENSION - Normal Breathing. Repeat sequence, but on position 2 lean back 45 degrees and then raise the feet to a position 6 inches off the floor, keeping the legs straight. Then lower the legs and return the back to a vertical position in Double Plough Stance. REPEAT Extension.
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151. K’ai Men Exercise - Single Plough Stance Starting Position - Double Plough Stance. SEQUENCE 1. Breathe IN Grasp the tops of the feet with the thumb and two fingers. 2. Breathe OUT Raise the left leg, bending the knee and bringing under the left armpit. 3. Breathe IN Return the left leg to resume position 1. 4. Breathe OUT Return hands to resume Double Plough Stance. 5. Breathe IN Grasp the tops of the feet with the thumb and two fingers. 6. Breathe OUT Raise the right leg, bending the knee and bringing under the right armpit. 7. Breathe IN Return the right leg to resume position 1. 8. Breathe OUT Return hands to resume Double Plough Stance. REPEAT 1 - 8 EXTENSION Repeat sequence, but raise the leg further and lean forward so that the foot touches the ear on the appropriate side. REPEAT Extension.
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152. K’ai Men Exercise - Cobra (Bow) Stance Starting Position - Lie face down on the floor, with the arms by the sides. SEQUENCE 1. Breathe IN Bend the legs at the knees and grip the ankles from behind. 2. Breathe OUT Roll over to the left. 3. Breathe IN Roll back to the centre. 4. Breathe OUT Roll over to the right. 5. Breathe IN Roll back to the centre. 6. Breathe OUT Return to the starting position. REPEAT 1 - 6 EXTENSION Repeat sequence, but grip the ankles and pull and lift the head as pulling. When rolling over, keep pulling and roll over right on to each side. REPEAT Extension.
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153. K’ai Men Exercise - Double Plough Stance Starting Position - Double Plough Stance. SEQUENCE 1. Breathe IN Reach forward and grip the big toes. 2. Breathe OUT Bend the left knee, taking it towards the left arm pit. 3. Breathe IN Return to position 1. 4. Breathe OUT Bend the right knee, taking it towards the right arm pit. 5. Breathe IN Return to position 1. 6. Breathe OUT Return to Double Plough Stance. REPEAT 1 - 6 EXTENSION Repeat sequence, but try to touch the foot on the corresponding ear. As the foot approaches, the body leans forward. Repeat Extension.
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154. K’ai Men Exercise - Hawk Stance Starting Position - Eagle Stance. SEQUENCE 1. Breathe IN Bend forward, grasping the left ankle with the right hand from the front, placing the left hand on the floor, keeping both knees locked. 2. Breathe OUT Lift the right leg out behind the body, parallel to the floor, lifting the head to look up and forwards, keeping the knees locked. 3. Breathe IN Lower the leg and head. 4. Breathe OUT Return to Eagle Stance. 5. Breathe IN Bend forward, grasping the right ankle with the left hand from the front, placing the right hand on the floor, keeping both knees locked. 6. Breathe OUT Lift the left leg out behind the body, parallel to the floor, lifting the head to look up and forwards, keeping the knees locked. 7. Breathe IN Lower the leg and head. 8. Breathe OUT Return to Eagle Stance. REPEAT 1 - 8 EXTENSION - Normal Breathing. Repeat sequence, but tuck the head in and lift the leg as high as possible. REPEAT Extension.
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155. K’ai Men Exercise - Frog Stance Starting Position - Frog Stance with finger tips touching the floor. SEQUENCE 1. Breathe IN Raise the arms to shoulder level and straighten the back. 2. Breathe OUT Place the palms on the floor, part the knees wide and lean forward. 3. Breathe IN Raise arms to shoulder level and close the knees. 4. Breathe OUT Place the arms behind and sit down. REPEAT 1 - 4. EXTENSION - Normal Breathing. Repeat sequence, but keep the heels flat on the floor. On position 2 lean further forward and look forward. REPEAT Extension.
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156. K’ai Men Exercise - Double Plough Stance Starting Position - Double Plough Stance. SEQUENCE 1. Breathe IN Pull in the feet and part them by bending the knees as the feet are drawn up. 2. Breathe OUT Place the arms under the legs, palms flat on the floor, arms straight and lean forward. 3. Breathe IN Return the arms to the rear. 4. Breathe OUT Return to Double Plough Stance. REPEAT 1 - 4 EXTENSION - Normal Breathing. Repeat sequence, but on 2 push the arms out by straightening and pressing down the legs. Point the toes. Look forward and lower the chest as far as possible.
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157. K’ai Men Exercise - Praying Mantis Stance Starting Position - Praying Mantis Stance. SEQUENCE 1. Breathe IN Raise the body and raise arms to shoulder level. Extend the left leg and place the foot flat on the floor in line with the shoulders. 2. Breathe OUT Lean to the left and hold the left ankle with the left hand, bringing the right arm over the head. 3. Breathe IN Return to position 1. 4. Breathe OUT Return the leg and arms and sit back into Praying Mantis Stance. 5. Breathe IN Raise the body and raise arms to shoulder level. Extend the right leg and place the foot flat on the floor in line with the shoulders. 6. Breathe OUT Lean to the right and hold the right ankle with the right hand, bringing the left arm over the head. 7. Breathe IN Return to position 1. 8. Breathe OUT Return the leg and arms and sit back into Praying Mantis Stance. REPEAT 1 - 8 EXTENSION Repeat sequence, but on position 2 turn the left palm up, bend further to bring the right palm on to the left palm, with the head between the arms. Turn the foot to point toward the inside. Do not turn on the hips or lean forward. On position 6 turn the right palm up, bend further to bring the left palm on to the right palm, with the head between the arms. Turn the foot to point toward the inside. Do not turn on the hips or lean forward. REPEAT Extension.
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158. K’ai Men Exercise - Drunkard Stance Starting Position - Drunkard Stance. SEQUENCE 1. Breathe IN Raise both legs at the hips until at a 90 degree angle to the floor. At the same time move the arms to shoulder level, palms up. 2. Breathe OUT Lower the legs half way to the right. 3. Breathe IN Return to position 1. 4. Breathe OUT Return to Drunkard Stance. 5. Breathe IN Raise both legs at the hips until at a 90 degree angle to the floor. At the same time move the arms to shoulder level, palms up. 6. Breathe OUT Lower the legs half way to the left. 7. Breathe IN Return to position 1. 8. Breathe OUT Return to Drunkard Stance. REPEAT 1 - 8 EXTENSION - Normal Breathing. Repeat sequence, but take the legs right down to the floor on the sides, turning the head in the opposite direction, keeping both shoulders on the floor. REPEAT Extension.
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159. K’ai Men Exercise - Drunkard Stance Starting Position - Drunkard Stance. SEQUENCE 1. Breathe IN Take the arms over the head, up and behind the head with palms facing up, and raise the legs to 40 degrees. 2. Breathe OUT Lower the legs to the floor. 3. Breathe IN Raise the legs to 90 degrees. 4. Breathe OUT Lower the legs to the floor. 5. Breathe IN Raise the legs to 90 degrees. 6. Breathe OUT Lower the legs to the floor. REPEAT 1 - 6 EXTENSION Repeat sequence, but when at 90 degrees the sequence is 90 to 60 to 90 to 40 to 90 degrees, then rest. REPEAT Extension.
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160. K’ai Men Exercise - Eagle Stance and Crane Stance Starting Position - Eagle Stance. SEQUENCE 1. Breathe IN Lift the left leg to form right Crane Stance. 2. Breathe OUT Grip the left heel and raise the left leg a little higher. 3. Breathe OUT Straighten the left leg and lift the left heel until it is level with the shoulders. 4. Breathe OUT Return to Eagle Stance. 5. Breathe IN Lift the right leg to form left Crane Stance. 6. Breathe OUT Grip the right heel and raise the right leg a little higher. 7. Breathe OUT Straighten the right leg and lift the right heel until it is level with the shoulders. 8. Breathe OUT Return to Eagle Stance. REPEAT 1 - 8 EXTENSION Repeat sequence, but draw the leg into the body to touch the nose, without bending forward to meet the leg. REPEAT Extension.
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161. K’ai Men Exercise - Double Plough Stance Starting Position - Double Plough Stance. SEQUENCE 1. Breathe IN Lean forward and grasp the big toes. 2. Breathe OUT Raise the left leg 45 degrees, keeping both legs straight. 3. Breathe IN Lower the leg. 4. Breathe OUT Raise the right leg 45 degrees, keeping both legs straight. 5. Breathe IN Lower the leg. 6. Breathe IN Return to Double Plough Stance. REPEAT 1 - 6 EXTENSION Repeat sequence, but raise the leg further and place the torso on the leg. REPEAT Extension.
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162. K’ai Men Exercise - Double Plough Stance Starting Position - Double Plough Stance. SEQUENCE 1. Breathe IN Draw the left foot onto the right thigh. 2. Breathe OUT Bend the right leg and the knee, keeping the sole of the foot on the floor, also rising up onto the left thigh, sideways, keeping the left knee on the floor. 3. Breathe IN Return to position 1. 4. Breathe OUT Return to Double Plough Stance. 5. Breathe IN Draw the right foot onto the left thigh. 6. Breathe OUT Bend the left leg and the knee, keeping the sole of the foot on the floor, also rising up onto the right thigh, sideways, keeping the right knee on the floor. 7. Breathe IN Return to position 1. 8. Breathe OUT Return to Double Plough Stance. REPEAT 1 - 8 EXTENSION Repeat sequence, but rise up so the body is balanced on the knee and the opposite foot, knee and sole still on the floor. REPEAT Extension.
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163. K’ai Men Exercise - Praying Mantis Stance Starting Position - Praying Mantis Stance. SEQUENCE 1. Breathe IN Raise the arms out to the sides at shoulder height with the palms facing down stretching. 2. Breathe OUT Put the right arm behind the head and the left arm behind the back, hands touching each other, elbows in a straight line. 3. Breathe IN Return to position1. 4. Breathe OUT Return to Praying Mantis Stance. 5. Breathe IN Raise the arms out to the sides at shoulder height with the palms facing down stretching. 6. Breathe OUT Put the left arm behind the head and the right arm behind the back, hands touching each other, elbows in a straight line. 7. Breathe IN Return to position1. 8. Breathe OUT Return to Praying Mantis Stance. REPEAT 1 - 8 EXTENSION Repeat sequence, but interlock the fingers, look up and straighten up, tilting back against the elbows. REPEAT Extension.
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164. K’ai Men Exercise - Praying Mantis Stance Starting Position - Praying Mantis Stance. SEQUENCE 1. Breathe IN Place the palms on the floor in front of the knees with the fingers pointing toward the body - this causes the body to be in a kneeling position. 2. Breathe OUT Straighten the legs - this causes the body to rise (similar to a cat stretch). 3. Breathe IN Lower the body back on to the knees. 4. Breathe OUT Return to Praying Mantis Stance. REPEAT 1 - 4 EXTENSION Repeat sequence, but when the body is raised, walk towards the hands, keeping the legs straight. REPEAT Extension.
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165. K’ai Men Exercise - Leopard Stance Starting Position - Eagle Stance SEQUENCE 1. Breathe IN Step into left Leopard Stance, raising both arms sideways to shoulder height with the palms facing down. 2. Breathe OUT Keeping the arms straight touch the right foot with the left hand. 3. Breathe IN Return to position 1. 4. Breathe OUT Keeping the arms straight, touch the left foot with the right hand. 5. Breathe IN Return to position 1. 6. Breathe OUT Return to Eagle Stance. 7. Breathe IN Step into right Leopard Stance, raising both arms sideways to shoulder height with the palms facing down. 8. Breathe OUT Keeping the arms straight, touch the left foot with the right hand. 9. Breathe IN Return to position 1. 10. Breathe OUT Keeping the arms straight touch the right foot with the left hand. 11. Breathe IN Return to position 1. 12. Breathe OUT Return to Eagle Stance. EXTENSION Repeat sequence, but touch the floor with the flat of the palm and look up at the opposite hand.
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166. K’ai Men Exercise - Leg Triangle Stance Starting Position - Eagle Stance. SEQUENCE 1. Breathe IN Step to the left into Leg Triangle Stance, arms out to the sides, palms down. 2. Breathe OUT Lean forward slightly, the arms remain level with the body. 3. Breathe IN Straighten up. 4. Breathe OUT Return to Eagle Stance. 5. Breathe IN Step to the right into Leg Triangle Stance, arms out to the sides, palms down. 6. Breathe OUT Lean forward slightly, the arms remain level with the body. 7. Breathe IN Straighten up. 8. Breathe OUT Return to Eagle Stance. REPEAT 1 - 8 EXTENSION Repeat sequence, but bend the body until it is parallel to the floor, rotate the palms, thumbs down and round until the palms face upward (and more - keep turning). Do not bring the arms back behind the shoulders, but keep them level with the body. REPEAT Extension.
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1. Breathing Exercise - Happy Day - Yin Breathing Starting Position - Bear Stance. 1. Breathe IN Move the arms forward crossing in front of the body as the hands raise until they are above the head. Follow the hands up with the head until looking at the ceiling through the hands stretching the whole body upwards. 2. Breathe OUT as the hands and body are lowered back to the starting position, little finger edge of the hand cutting towards the floor as the arms lower. After each breath alternate the crossing of the hands. REPEAT 1 - 2 Five times. EXTENSION Repeat sequence a further six times, but extend the movement by rising up on to tip toes, stretching the whole body upwards. If balancing proves difficult, perform the exercise in Eagle Stance, locking the heels together.
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2. Breathing Exercise - Rolling Waves Starting Position - Double Plough Stance with the hands on the hips. 1. Breathe IN Raise the arms until they are parallel with the legs. 2. Breathe OUT Lean forward and touch the toes. 3. Breathe IN Return to the parallel position. 4. Breathe OUT Return to the starting position. REPEAT once more, but on 4 end up in a Drunkard Stance and then: 5. Breathe IN Raise to the position with the arms parallel to the floor. 6. Breathe OUT Touch the toes. 7. Breathe IN Return to parallel position. 8. Breathe OUT Return to Drunkard Stance REPEAT 1 - 8 Once more.
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3. Breathing Exercise - Yin and Yang Starting Position - Bear Stance. 1. Breathe IN Raise the arms above the head. 2. Breathe OUT Rotate to the left from the waist up. 3. Breathe IN Return to the centre. 4. Breathe OUT Lower the arms and hands. 5. Breathe IN Raise the arms above the head. 6. Breathe OUT Rotate to the right from the waist up. 7. Breathe IN Return to the centre. 8. Breathe OUT Lower the arms and hands.
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4. Breathing Exercise - Deep Sea - Yang Breathing Starting Position - Riding Horse Stance 1. Breathe IN To the lower T’an Tien (area two inches below the navel). Half way through the breath contract the lower abdomen. 2. Breathe OUT When the breath is completed completely release and relax, breathing out. Palms may be used to assist the collapsing of the abdomen. REPEAT 1 - 2 Four times. .
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5. Breathing Exercise - The Horse Drinking From the Trough - Yang Breathing Starting Position - Riding Horse Stance with the hands on the thighs. 1. Breathe IN Turn the head to look upwards, pressing on the thighs with the hands and lean back as far as possible. 2. Breathe OUT Straighten up, look forward and relax the pressure from the hands. 3. Breathe IN Bend forward, press on the thighs and keep the back straight. 4. Breathe OUT Return to Riding Horse Stance with hands relaxed on the thighs. EXTENSION Repeat sequence, but when looking up bend the knees until the thighs are parallel to the floor. When bending down straighten the legs and take the head lower down towards the floor.
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6. Breathing Exercise - The Five Seasons - Yin Breathing Starting Position - Eagle Stance and then step to the left into Bear Stance. 1. Breathe IN Raise the hands into gentle fists by the sides of the waist. 2. Breathe OUT Raise the hands above the head palms open, look up between the hands. 3. Breathe IN Lower the hands into gentle fists by the sides of the waist. 4. Breathe OUT Turn to the left, taking opened hands outwards and sideways to shoulder height. Look at the back (left) hand. Palms facing out. 5. Breathe IN Turn back to the centre, returning hands into gentle fists besides the waist. 6. Breathe OUT Turn to the right, taking opened hands outwards and sideways to shoulder height. Look at the back (right) hand. Palms facing out. 7. Breathe IN Turn back to the centre, returning hands into gentle fists besides the waist. 8. Breathe OUT Taking hands straight out to the sides at shoulder height, palms facing out. Move the head back but keep it upright. 9. Breathe IN Lower the hands back into gentle fists besides the waist. 10. Breathe OUT Open the palms and push the hands downwards. 11. Breathe IN Raise the hands back into gentle fists by the sides of the waist. 12. Breathe OUT Lower the hands and step to the right back into Eagle Stance REPEAT 1 - 12 Stepping from Eagle to the right into Bear Stance.
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7. Breathing Exercise - Stoking the Lower Cauldron - Yang Breathing Li Energy Starting Position - Drunkard Stance - Males with the palms facing up, Females with the palms facing down. 1. Breathe IN Taking the right hand and placing the palm face down above the navel. Simultaneously taking the left hand and placing the palm face down below the navel. 2. Breathe OUT Return the hands to Drunkard Stance. 3. Breathe IN Taking the left hand and placing the palm face down above the navel. Simultaneously taking the right hand and placing the palm face down below the navel. 4. Breathe OUT Return the hands to Drunkard Stance. REPEAT 1 - 4 Several times. Note: When breathing in the breath continues after the palms have arrived on the abdomen.
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8. Breathing Exercise - Combing the Hair - Yang Breathing Starting Position - Bear Stance. 1. Breathe IN Place the left hand on the waist, elbow pointing out, and place the right hand on the front of the head, fingers facing forward. 2. Breathe OUT Turn the body to the right, the elbow now points forward. At the same time press and pull the right hand over the top of the head and down the back of the head. 3. Breathe IN Turn the body leftwards back to the front, turning the head allowing the fingers to sweep from the back of the head across the left side, across the front and across the right side as the head turns, still pressing on the head with the fingers. 4. Breathe OUT Return to Bear Stance hands by the sides. 5. Breathe IN Place the right hand on the waist, elbow pointing out, and place the left hand on the front of the head, fingers facing forward. 6. Breathe OUT Turn the body to the left, the elbow now points forward. At the same time press and pull the left hand over the top of the head and down the back of the head. 7. Breathe IN Turn the body rightwards back to the front, turning the head allowing the fingers to sweep from the back of the head across the right side, across the front and across the left side as the head turns, still pressing on the head with the fingers. 8. Breathe OUT Return to Bear Stance hands by the sides.
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9. Breathing Exercise - The Flying Fox - Yin and Yang Breathing Starting Position - Bear Stance. 1. Breathe IN Draw the hands and arms into the top of the chest in front, fingers pointing to each other, with palms facing the floor at shoulder height. 2. Breathe OUT Straighten the arms out to the sides, stretching the arms and fingers. 3. Breathe IN Bend forwards, with the arms moving back, still at shoulder height, palms facing the floor (at this stage males rotate the hands by turning palms thumbs down, under and up facing the ceiling). 4. Breathe OUT Straighten the body and return to Bear Stance. REPEAT 1 - 4 Several times.
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10. Breathing Exercise - The Sleeping Face - Yin Breathing Starting Position - Bear Stance. 1. Breathe IN Place the left hand on the solar plexus, with the right hand on top. Right thumb rotating on the HEGU point clockwise. (The HEGU point is a spot just above the fork between the thumb and the index finger on the back of the hand). Fill up the chest with air, keeping the tongue in the roof of the mouth. 2. Breathe OUT Relax the tongue, but keep rotating on the HEGU point. Reverse the hands 3. Breathe IN Place the left hand on the solar plexus, with the left hand on top. Left thumb rotating on the HEGU point clockwise. (The HEGU point is a spot just above the fork between the thumb and the index finger on the back of the hand). Fill up the chest with air, keeping the tongue in the roof of the mouth. 4. Breathe OUT Relax the tongue, but keep rotating on the HEGU point. REPEAT Two to four times.
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11. Breathing Exercise - The Growing Pine - Yin Breathing Starting Position - Eagle Stance 1. Breathe IN Lock the knees, bring them together and draw them up. Tense up the leg muscles upwards. Draw in the abdomen and stomach. Stretch upwards. Stretch the arms and finger tips downwards. 2. Breathe OUT Relax. REPEAT 1 - 2 Several times.
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12. Breathing Exercise - Parting the Horses - Yin Breathing Starting Position - Riding Horse Stance with the fists clenched at waist level. Males palms facing up. Females palms facing down. 1. Breathe IN Raise the left arm forward, rotating the fist so that the palm faces down, fist still clenched. 2. Breathe OUT Release the fist so that the opened palm faces upwards and returns to the waist. 3. Breathe IN Raise the right arm forward, rotating the fist so that the palm faces down, fist still clenched. 4. Breathe OUT Release the fist so that the opened palm faces upwards and returns to the waist. REPEAT 1- 4 Three times.
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13. Breathing Exercise - Beware the Bear Starting Position - Bear Stance with the fists clenched at waist level. Males palms facing up. Females palms facing down. 1. Breathe IN Extend the right arm forwards at an angle of 45 degrees, rotating the fist and opening the palm with fingers stretched facing down. At the same time, rotate the left palm, fist closed so it faces downward, then move the arm behind the body with the clenched fist facing up. Look behind to the left at the fist. 2. Breathe OUT Return both arms to the starting position. 3. Breathe IN Extend the left arm forwards at an angle of 45 degrees, rotating the fist and opening the palm with fingers stretched facing down. At the same time, rotate the right palm, fist closed so it faces downward, then move the arm behind the body with the clenched fist facing up. Look behind to the right at the fist. 4. Breathe OUT Return both arms to the starting position. REPEAT 1- 4 Three more times.
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14. Breathing Exercise - The Triple Alliance Starting Position - Sit on a normal hard chair, with the back straight. 1. Breathe IN Bend forwards at a 45 degree angle, concentrate on drawing energy up the right leg into the Tan Tien. 2. Breathe OUT Straighten up and relax. 3. Breathe IN Bend forwards at a 45 degree angle, concentrate on drawing energy up the left leg into the Tan Tien. 4. Breathe OUT Straighten up and relax. 5. Breathe IN Bend forwards at a 45 degree angle, concentrate on drawing energy up the both legs into the Tan Tien. 6. Breathe OUT Straighten up and relax. REPEAT 1 - 6 Several times.
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15. Breathing Exercise - Praying Mantis Stretch - Yin Breathing Starting Position - Praying Mantis Stance with the hands on the legs. 1. Breathe IN Interlock the fingers behind the head, do not let the elbows move forward. 2. Breathe OUT Raise the interlocked hands six inches above and behind the head. 3. Breathe IN Lower the hands back behind the head. 4. Breathe OUT Return to the starting position. EXTENSION Repeat 1- 4, but turn the palms to face the ceiling.
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16. Breathing Exercise - The Leopard Turns Round - Yang Breathing Starting Position - Bear Stance. 1. Breathe IN Step to the right into right Leopard Stance, raising the hands onto the hips with the fingers pointing forward and the thumbs pointing back. 2. Breathe OUT Turn to the left (like Lion Stance). 3. Breathe IN Turn back to the centre. 4. Breathe OUT Step back with the right leg into Bear Stance. 5. Breathe IN Step to the left into left Leopard Stance, raising the hands onto the hips with the fingers pointing forward and the thumbs pointing back. 6. Breathe OUT Turn to the right (like Lion Stance). 7. Breathe IN Turn back to the centre. 8. Breathe OUT Step back with the left leg into Bear Stance. REPEAT 1 - 8 times.
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17. Breathing Exercise - Gathering Flowers Li Energy Starting Position - Drunkard Stance (Males palms up. Females palms down). 1. Breathe IN Concentrate on Li Energy entering through the finger tips up the arms and into the top of the chest. 2. Breathe OUT Place the hands on the chest, left hand at the top, near the chin, right hand below the left. Press down firmly and slide the hands down to below the navel. When the hands arrive slide the left hand under the right hand. Relax and return to Drunkard Stance starting position. 3. Breathe IN Concentrate on Li Energy entering through the finger tips up the arms and into the top of the chest. 4. Breathe OUT Place the hands on the chest, right hand at the top, near the chin, left hand below the left. Press down firmly and slide the hands down to below the navel. When the hands arrive slide the right hand under the left hand. Relax and return to Drunkard Stance starting position.
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18. Breathing Exercise - The Sardonic Smile - 3 Section Yin and Yang Breathing Starting Position - Bear Stance. 1, Breathe IN From the lower Tan Tien, to the middle abdomen and then to the chest. 2.m Breathe OUT Close the mouth and smile, leaving a small gap between the teeth. Move the abdomen in and out so as to pump out the breath creating an interrupted hissing sound. REPEAT 1 - 2 Three times.
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19. Breathing Exercise - The Narrow Tunnel Starting Position - Sit cross legged on the floor. Stick out and roll the tongue. 1. Breathe IN Through the rolled tongue. Hold the breath for ten seconds and then relax the tongue on the bottom of the mouth. 2. Breathe OUT Through the nose sharply. REPEAT 1 - 2 Nine times.
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20. Breathing Exercise - Putting Out The Lamp Starting Position - Praying Mantis or Drunkard Stance. Left hand above the navel right hand below. 1. Breathe IN Through the nose, pressing up and down with both hands to create a repeated pumping action. 2. Breathe OUT Through the mouth.
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21. Breathing Exercise - The Mountain Peak of Shan Ting - Yin Breathing Starting Position - Bear Stance. 1. Breathe IN Raise the shoulders and collar bone as high as possible. 2. Breathe OUT Relax. REPEAT 1 - 2 Two to ten times.
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22. Breathing Exercise - Yang Breathing Starting Position - Riding Horse Stance with arms by the sides. 1. Breathe IN Turn the palms to face the floor, then raise them so that they are in front of the shoulders facing forwards. 2. Breathe OUT Extend the arms forward and rotate the hands at the wrists so that when the arms are extended, the fingers point towards each other, with the palms still facing forward. 3. Breathe IN Return the palms to the shoulders. 4. Breathe OUT Lower the arms with the palms facing the floor as they sink down, ending up with the arms by the sides in the starting position. REPEAT 1 - 4 Two to ten times.
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23. Breathing Exercise Starting Position - Drunkard Stance. 1. Breathe IN Raise both legs vertically at right angles to the body. 2. Breathe OUT Tilt the toes toward the body without moving the legs. 3. Breathe IN Relax the toes. 4. Breathe OUT Tilt the toes toward the body without moving the legs. 5. Breathe IN Relax the toes. 6. Breathe OUT Bend the right leg at the knee, causing the toes to point away from the body 7. Breathe IN Return the right leg straight up. 8. Breathe OUT Bend the left leg at the knee, causing the toes to point away from the body 9. Breathe IN Return the left leg straight up. 10. Breathe OUT Lower both legs to the floor back to Drunkard Stance.
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24. Breathing Exercise - Volcanic Eruption - Yin Breathing Starting Position - Eagle Stance, hands behind the back right hand gripping the left wrist. 1. Breathe IN Fill out the chest and pull down with the hands. 2. Breathe OUT Relax. Exchange the hands so that the left hand is gripping the right wrist. 3. Breathe IN Fill out the chest and pull down with the hands. 4. Breathe OUT Relax. REPEAT 1 - 4 Three times (or more if desired).
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25. Breathing Exercise Starting Position - Eagle Stance. 1. Breathe IN Draw the hands together in front of the body , fingers pointing to each other and raise up until you are looking through the hands (as in Gather Celestial Energy). 2. Breathe OUT Slowly return the hands back down to being in front of the body, finger pointing to each other and then relax them by the sides.
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26. Breathing Exercise - The Sleeping Drunkard - Yang Breathing Starting Position - Drunkard Stance, palms facing down on the abdomen. 1. Breathe IN Raise the abdomen as the air is drawn in concentrating on the Tan Tien. 2. Breathe OUT Press the hands down on the abdomen. Concentrate on a deep Yang breath - do not fill out the upper chest. Eventually perform this exercise without the hands on the abdomen.
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27. Breathing Exercise - The Old Acquaintance - Yin and Yang Three Section Breathing Starting Position Eagle Stance. 1. Breathe IN Three sections - abdomen - middle - chest. At the same time turn the palms up, keeping the little finger edge in contact with the hips i.e. the finger point forward, with the palms flat (women turn the palms down). 2. Breathe OUT Three sections - chest - middle - abdomen. At the same time return the palms to the sides. REPEAT 1- 2 Three times.
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28. Breathing Exercise - Yin Harmony Starting Position - Leg Triangle Stance. 1. Breathe IN Raise the arms to the sides, palms facing down. 2. Breathe OUT Left palm touches the floor on the inside of the right foot. 3. Breathe IN Arms return to shoulder level. 4. Breathe OUT Right palm touches the floor on the inside of the right foot. 5. Breathe IN Arms return to shoulder level. 6. Breathe OUT Both Palms touch the floor in between the feet, by each foot, with fingers pointing forward. 7. Breathe IN Arms return to shoulder level. 8. Breathe OUT Lower the arms REPEAT Several times. Try to keep the palms flat on the floor. EXTENSION (optional alternative) Repeat 1- 8, but on 2 and 4 look up at the opposite hand.
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29. Breathing Exercise - The Single Iron Arm Starting Position - Slightly wide Bear Stance. 1. Breathe IN Lift the left palm to face the floor and look at the back of the hand. Follow the hand with the eyes as the arm raises sideways to a position above the head with the palm facing the ceiling. At the same time raise the right hand behind the back and press on the small of the back with the back of the hand. 2. Breathe OUT Return the arms, following the left hand with the eyes. Then relax into the starting position. 3. Breathe IN Lift the right palm to face the floor and look at the back of the hand. Follow the hand with the eyes as the arm raises sideways to a position above the head with the palm facing the ceiling. At the same time raise the left hand behind the back and press on the small of the back with the back of the hand. 4. Breathe OUT Return the arms, following the right hand with the eyes. Then relax into the starting position. REPEAT 1 - 4 Four times. Women to keep the palm facing down when raising above the head.
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30. Breathing Exercise - Yin Breathing Starting Position - Praying Mantis Stance, with the hands on the lap. 1. Breathe IN Fully filling the chest. 2. Breathe OUT Relax REPEAT Three times. EXTENSION 3. Breathe IN Fully filling the chest. 4. Breathe OUT Bend forward with the tongue sticking out as far as possible. Also spread and stretch the fingers. REPEAT 3 - 4 Four times.
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31. Breathing Exercise - The Weight Lifter - Yang Breathing Starting Position - Bear Stance. 1. Breathe IN Bend forward and grip an imaginary weight in front of both feet and lift it to shoulder level. 2. Breathe OUT Push up and look up. 3. Breathe IN Lower the arms back to shoulder level and look straight ahead. 4. Breathe OUT Push forward. 5. Breathe IN Pull back to shoulders. 6. Breathe OUT Lower the imaginary weight back to the floor in front of the feet and release the hands. 7. Breathe IN Raise the hands back to shoulder level palms facing out. 8. Breathe OUT Return the hands to the sides and relax. REPEAT 1 - 8 Three times.
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32. Breathing Exercise - The Archer - Yang Breathing Starting Position - Riding Horse Stance. 1. Breathe IN Raise the hands, palms facing down, in front of the chest, right hand on top of the left but not touching. 2. Breathe OUT Turn to the left and draw the right hand back, palm facing the chest (don’t let the elbow go behind the shoulders). At the same time push the left hand to the left, with the palm facing forward (to the left). Stretch both arms away from each other as if drawing a bow. 3. Breathe IN Return the hands to chest height, palms facing down but this time left hand on top of the right, but not touching. 4. Breathe OUT Turn to the right and draw the left hand back, palm facing the chest (don’t let the elbow go behind the shoulders). At the same time push the right hand to the right, with the palm facing forward (to the right). Stretch both arms away from each other as if drawing a bow. 5. Breathe IN Return the hands to chest height, palms facing down but this time right hand on top of the left, but not touching. 6. Breathe OUT Return the arms to the sides.
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33. Breathing Exercise - Yin and Yang Breathing Starting Position - Riding Horse Stance. 1. Breathe IN Raise the fists clenched to a position in front of the shoulders, with palms facing outwards. 2. Breathe OUT Lower down by bending the legs to a position as close to the floor as possible, elbows outside the legs, keeping the fists clenched tightly. 3. Breathe IN Raise by straightening the legs and stretch the arms up, palms open, arms straight. Stretch the arms and legs upwards. 4. Breathe OUT Lower down by bending the legs to a position as close to the floor as possible, elbows outside the legs, keeping the fists clenched tightly. 5. Breathe IN Raise by straightening the legs and stretch the arms up, palms open, arms straight. Stretch the arms and legs upwards. 6. Breathe OUT Lower the arms to the sides, returning to Riding Horse Stance and then relax.
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34. Breathing Exercise - Stop The Five Seasons - Yin Breathing Starting Position - Bear Stance. 1. Breathe IN Raise the hands to the sides of the body so that the palms face the ceiling above the head. Look up and push the hands up. 2. Breathe OUT Return to Bear Stance. 3. Breathe IN Turn to the left, pushing the hands out sideways, palms out fingers pointing upwards, looking at the back of the left hand. 4. Breathe OUT Return to Bear Stance. 5. Breathe IN Turn to the right, pushing the hands out sideways, palms out fingers pointing upwards, looking at the back of the right hand. 6. Breathe OUT Return to Bear Stance. 7. Breathe IN Raise the hands to the sides of the shoulders and push the arms out sideways, palms facing out fingers pointing upwards. Look at the left hand and then the right hand. 8. Breathe OUT Return to Bear Stance. 9. Breathe IN Draw the palms facing down up in front of the hips and push down. 10. Breathe OUT Return to Bear Stance. REPEAT 1 - 10 Ten to fifteen times.
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35. Breathing Exercise - Knee Rest - Yang Breath Starting Position - Riding Horse Stance with the hands on the thighs. 1. Breathe IN Slide the hands down to the knees and push the abdomen out. 2. Breathe OUT Pull in the abdomen, tilt the head down and round the shoulders. 3. Breathe IN Relax the abdomen and straighten up, looking straight ahead. 4. Breathe OUT Slide the hands back on to the thighs, returning to the starting position. REPEAT 1 - 4 Four times.
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36. Breathing Exercise - Yin Breathing Starting Position - Bear Stance. 1. Breathe IN Raise the hands out to the sides and above the head, with the palms together and the fingers pointing upwards. 2. Breathe OUT Circle the hands out sideways and down, bringing the palms together behind the back with fingers pointing down. EXTENSION 3. Breathe IN Raise the hands out to the sides and above the head, with the palms together and the fingers pointing upwards. Raise on to tip toes and stretch the arms upwards. 4. Breathe OUT Circle the hands out sideways and down, bringing the palms together behind the back with fingers pointing down. Push the hands down towards the floor.
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37. Breathing Exercise - Stretch Arm - Yin Breathing Starting Position - Leg Triangle Stance or wide Bear Stance, with fists gently closed in front of the shoulders. 1. Breathe IN Raise the arms as the hands are opened fingers pointing upwards, watching the left arm. Stretch both arms above the head. 2. Breathe OUT Lower the arms to starting position, still watching at the left arm. 3. Breathe IN Raise the arms as the hands are opened fingers pointing upwards, watching the right arm. Stretch both arms above the head. 4. Breathe OUT Lower the arms to starting position, still watching at the right arm. REPEAT 1 - 4 Several times.
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38. Breathing Exercise - The Dragon’s Tongue - Yang Breathing Can be a yin and yang breathing exercise. Starting Position - Eagle Stance. 1. Breathe IN Step to the right into a Bear Stance with the fists clenched at the waist (Males palms up, females palms down). 2. Breathe OUT Step into left Dragon Stance, extending the right arm forward to shoulder height, opening the palm with little finger edge parallel to the floor. 3. Breathe IN Return to Bear Stance with the fists clenched at the waist (Males palms up, females palms down). 4. Breathe OUT Return to Eagle Stance stepping with the right leg to resume the starting position. 5. Breathe IN Step to the left into a Bear Stance with the fists clenched at the waist (Males palms up, females palms down). 6. Breathe OUT Step into right Dragon Stance, extending the left arm forward to shoulder height, opening the palm with little finger edge parallel to the floor. 7. Breathe IN Return to Bear Stance with the fists clenched at the waist (Males palms up, females palms down). 8. Breathe OUT Return to Eagle Stance stepping with the left leg to resume the starting position.
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39. Breathing Exercise - Head of the Arrow - Yin Breathing Starting Position - Eagle Stance. 1. Breathe IN Raise the right leg, sliding the sole of the foot alongside the inside of the left leg up the thigh until the heel is in the groin. At the same time raise the hands above the head with the elbows straight and the palms pressing together. Stretch up and also raise the right knee cap. 2. Breathe OUT Return to Eagle Stance. 3. Breathe IN Raise the left leg, sliding the sole of the foot alongside the inside of the right leg up the thigh until the heel is in the groin. At the same time raise the hands above the head with the elbows straight and the palms pressing together. Stretch up and also raise the left knee cap. 4. Breathe OUT Return to Eagle Stance. REPEAT 1 - 4
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40. Breathing Exercise - The Sky and Earth - Yin Breathing Starting Position - Bear Stance. 1. Breathe IN Raise the arms crossed in front of the body, elbows pointing up. Keep breathing in as the elbows rise above the shoulders then point the hands up. Look up and stretch up. 2. Breathe OUT Circle the hands back to Bear Stance. Swap the hands over and repeat.
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41. Breathing Exercise - The Eagle Prepares - Yin Breathing Exercise Starting Position - Eagle Stance 1. Breathe IN Lock the knees, bring them together and draw them up. Tense up the leg muscles upwards. Draw in the abdomen and stomach. Stretch upwards. Stretch the arms and finger tips downwards. Circle the shoulders back for one quarter turn. 2. Breathe OUT Relax. REPEAT 1 - 2 Six times.
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42. Breathing Exercise - Embrace the Front and Rear - Yang Breathing Starting Position - Crossed legged sitting with the left leg outside the right, hands on the floor behind. 1. Breathe IN Sink the breath as the hands move to the thighs 2. Breathe OUT Push the hands and arms forward bringing the palms together. Stretch the arms. 3. Breathe IN Return to position 1. 4. Breathe OUT Put the palms together behind the back, stretching back 5. Breathe IN Return to position 1. 6. Breathe OUT Return to the starting position. EXTENSION 7. Breathe IN Sink the breath as the hands move to the thighs 8. Breathe OUT Push the hands and arms forward bringing the palms together. Stretch the arms. Lower the head between the arms. 9. Breathe IN Return to position 1. 10. Breathe OUT Put the palms together behind the back, stretching back. Interlock the fingers and push and raise straightened arms as the head dips. 11. Breathe IN Return to position 1. 12. Breathe OUT Return to the starting position. REPEAT 1 - 12 Once, reversing the interlocked hands in position 10.
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43. Breathing Exercise - Yin Breathing Starting Position - Eagle Stance. 1. Breathe IN Lock the thumbs together and raise the hands forward above the head and stretch the arms. At the same time rise up onto the toes. 2. Breathe OUT Push the hands further. 3. Breathe IN Keep stretching. 4. Breathe OUT Return to Eagle Stance, hands by the sides.
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44. Breathing Exercise - Self- Massage - Yin and Yang Breathing Starting Position - Eagle Stance. 1. Breathe IN Step to the left into Bear Stance. 2. Breathe OUT Raise the hands, left hand on top of the right hand resting on the lower Tan Tien (two inches below the navel). 3. Breathe IN Press the hands and circle them to the right and up to the Solar Plexus. 4. Breathe OUT Continue circling the pressed hands back down the left side to the Tan Tien. 5. Breathe IN Swap the hands over, press them and circle them to the left up to the Solar Plexus. 6. Breathe OUT Continue circling the pressed hands back down the right side to the Tan Tien. Swap the hands back over - left on the right - and raise them to the Solar Plexus. 7. Breathe IN Press the hands and circle them to the right and up the side of the chest to the centre of the upper chest (upper Tan Tien). 8. Breathe OUT Continue circling the pressed hands down the left side of the chest back to the solar plexus. Swap the hands over - right on the left. 9. Breathe IN Press the hands and circle them to the left and up the side of the chest to the centre of the upper chest (upper Tan Tien). 10. Breathe OUT Continue circling the pressed hands down the right side of the chest back to the solar plexus. 11. Breathe IN Return to Bear Stance, arms by the sides 12. Breathe OUT Step with the left foot back to Eagle Stance. REPEAT 1 - 12 Stepping to the right into Bear Stance.
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45. Breathing Exercise - The Eagles Beak - Yin Breathing Starting Position - Eagle Stance. 1. Breathe IN Raise the palms together above the head stretching up and look up. At the same time as the arms rise, draw up the knee caps, the thighs, abdomen and chest, and stretch up as far as possible. 2. Breathe OUT Lower the arms and relax back to the starting position.
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46. Breathing Exercise - Play Shuttlecock- Yang (and Yin) Breathing Starting Position - Eagle Stance. 1. Breathe IN Lift the left leg so that the sole of the foot faces upwards above the right knee. 2. Breathe OUT Lower the leg back to Eagle Stance. 3. Breathe IN Lift the right leg so that the sole of the foot faces upwards above the left knee. 4. Breathe OUT Lower the leg back to Eagle Stance. 5. Breathe IN Lift the left leg so that the sole of the foot faces upwards on the outside of the right leg (knee). 6. Breathe OUT Lower the leg back to Eagle Stance. 7. Breathe IN Lift the right leg so that the sole of the foot faces upwards on the outside of the left leg (knee). 8. Breathe OUT Lower the leg back to Eagle Stance. 9. Breathe IN Lift the left leg into right Dog Stance, toes pointing up. 10. Breathe OUT Lower the leg back to Eagle Stance. 11. Breathe IN Lift the right leg into left Dog Stance, toes pointing up. 12. Breathe OUT Lower the leg back to Eagle Stance. 13. Breathe IN Lift the left leg behind, sole facing up and touching the left buttock. 14. Breathe OUT Lower the leg back to Eagle Stance. 15. Breathe IN Lift the right leg behind, sole facing up and touching the right buttock. 16. Breathe OUT Lower the leg back to Eagle Stance.
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47. Breathing Exercise - The Invisible Seat - Yang Breathing Starting Position - Eagle Stance. 1. Breathe IN Bend forward and place the hands on the knees. 2. Breathe OUT Bend the knees to sit on an invisible seat, turning fingers to point in. 3. Breathe IN Straighten legs and take the hands down the inside of the legs on to the feet. 4. Breathe OUT Slide the hands up outside of the legs as the body straightens into Eagle Stance. REPEAT
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48. Breathing Exercise - Lift the Bucket - Yin and Yang Breathing Starting Position - Eagle Stance. 1. Breathe IN Step to the left into Bear Stance. 2. Breathe OUT Lower the body into Frog Stance, placing the hands on the floor, in front of the body, palms up. 3. Breathe IN Lift an imaginary bucket and stand up to resume Bear Stance. Continue raising the imaginary bucket above the head to cause the fingers to bend down towards the ground. 4. Breathe OUT Lower the bucket back down, bending the knees, returning to Frog Stance. 5. Breathe IN Stand up into Bear Stance, taking the arms to the sides. 6. Breathe OUT Step back with the left leg into Eagle Stance. REPEAT 1 - 6 Stepping to the Right into Bear Stance.
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49. Breathing Exercise - The Frog Stretches its Arms - Yang Breathing Starting Position - Double Plough Stance, then draw in the legs, bending the knees, feet flat on the floor. 1. Breathe IN Rise up into Frog Stance on to flat feet bringing the arms forward, palms down, arms straight to meet at shoulder level. Heels together, knees together. 2. Breathe OUT Open the knees and place the palms on the floor outside the feet. Press the knees apart with the elbows. 3. Breathe IN Return to position 1. 4. Breathe OUT Return to the starting position then straighten the legs back into Double Plough Stance. EXTENSION Repeat 1 - 4, but on position 2, place the forehead and then the crown of the head on the floor.
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50. Breathing Exercise - Yin Breathing Starting Position - Eagle Stance. 1. Breathe IN Stepping to the left into Bear Stance. 2. Breathe OUT Bend the knees to a sitting position and place the hands on the knees. 3. Breathe IN Circle the hands above the head (males palms up, females palms down). 4. Breathe OUT Return the hands to the knees. 5. Breathe IN Straighten the legs. 6. Breathe OUT Return to Eagle Stance. REPEAT 1 - 6 Stepping to the right into Bear Stance.
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51. Breathing Exercise - The Hunting Crocodile Starting Position - Lie face down on the floor, arms by the sides, palms down. 1. Breathe IN Circle the arms up to the shoulders, palms down and draw up the toes to touch the floor. 2. Breathe OUT Press up. 3. Breathe IN Lower down. 4. Breathe OUT Press up. 5. Breathe IN Lower down. 6. Breathe OUT Return to the starting position.
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52. Breathing Exercise - Three Legged Stool Starting Position - Double Plough Stance. 1. Breathe IN Part the legs. 2. Breathe OUT Lean forward and grip the big toes. 3. Breathe IN Look up, straighten the spine, raise the chest. 4. Breathe OUT Return to Double Plough Stance. REPEAT 1 - 4.
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53. Breathing Exercise - The Fly Rejuvenates - Yang Breathing Starting Position - Riding Horse Stance. 1. Breathe IN Circle the arms up towards the head allowing the palms to arrive face down, fingers pointing towards each other, level with the upper lip in front of the face. 2. Breathe OUT Push down placing the palms on the floor as the body bends down. 3. Breathe IN Circle the arms up, with fists closed, arriving below the chin. 4. Breathe OUT Push down towards the groin area, body remaining straight. 5. Breathe IN Circle the arms up, palms down above and in front of the forehead, fingers pointing towards each other. 6. Breathe OUT Push down, palms down to the groin area then resting by the sides. Note: When pushing down, follow down close to the centre line of the body at the front.
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54. Breathing Exercise - Embrace the Universe - Yin Breathing Starting Position - Eagle Stance. 1. Breathe IN Circle the arms out and up to meet palms together above the head. 2. Breathing OUT Circle the arms out and back down to the sides. EXTENSION 3. Breathe IN Circle the arms out and up to meet palms together above the head. At the height of the movement take a further three short breaths pushing upwards. 4. Breathing OUT Circle the arms out and back down to the sides. REPEAT 1 - 4.
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55. Breathing Exercise - Press Up And Press Down - Yin and Yang Breathing Starting Position - Bear Stance. 1. Breathe IN Circle the hands to interlock the fingers in front of the lower Tan Tien Males palms up, females palms down. 2. Breathe OUT Rotate the palms (males) and circle them (palms out) forward , out and upwards above the head, looking up at the hands. 3. Breathe IN Return the hands to position 1. 4. Breathe OUT Rotate the hands (males) and lower, keeping Bear Stance, and bending, press down to the ground. 5. Breathe IN Return the hands to position 1. REPEAT 2 - 5 Twelve times 6. Breathe OUT Return the arms to the sides.
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56. Breathing Exercise - Support the Clouds Starting Position - Bear Stance. 1. Breathe IN Circle the hands inwards so that the fingers point towards each other in front of the lower Tan Tien, palms down. 2. Breathe OUT Raise the left arm circling upwards, rotating the wrists to a position above the head, palms up. Meanwhile the right arm moves to the right side, finger tips touching the outside of the right thigh. Look up with the movement. 3. Breathe IN Return the arms to position 1. 4. Breathe OUT Raise the right arm circling upwards, rotating the wrists to a position above the head, palms up. Meanwhile the left arm moves to the left side, finger tips touching the outside of the left thigh. Look up with the movement. 5. Breathe IN Return the arms to position 1. REPEAT 2 - 5 Five times 6. Breathe OUT Return to Bear Stance.
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57. Breathing Exercise - Gentle Chi Starting Position - Bear Stance, hands at the hips (males palms up, females palms down). 1. Breathe IN Push the left arm out, rotating so that the palm faces out at shoulder height, move the left hip slightly forward. 2. Breathe OUT Return to the starting position. 3. Breathe IN Push the right arm out, rotating so that the palm faces out at shoulder height, move the right hip slightly forward. 4. Breathe OUT Return to the starting position. REPEAT 1 - 4.
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58. Breathing Exercise - Homage to the Low Tide - Yin Breathing Starting Position - Double Plough Stance. 1. Breathe IN Pull in the left leg to place the sole of the left foot against the inside of the right thigh. Pull in the abdomen. 2. Breathe OUT Place the hands around the right foot, by extending the spine and leaning forward. 3. Breathe IN Raise the arms and place the palms together above the head, stretch and look up, pull in the abdomen. 4. Breathe OUT Return to Double Plough Stance. 5. Breathe IN Pull in the right leg to place the sole of the right foot against the inside of the left thigh. Pull in the abdomen. 6. Breathe OUT Place the hands around the left foot, by extending the spine and leaning forward. 7. Breathe IN Raise the arms and place the palms together above the head, stretch and look up, pull in the abdomen. 8. Breathe OUT Return to Double Plough Stance.
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59. Breathing Exercise - East West Harmony Starting Position - Bear Stance. 1. Breathe IN Take the right hand to the left knee, with the legs straight. 2. Breathe OUT Circle the left hand forwards and up, looking at the back of the left hand until the palm faces the ceiling. At the same time bend the knees and straighten the back. 3. Breathe IN Circle the left hand down to the right knee, returning the head. 4. Breathe OUT Straighten the legs, return the arms to resume Bear Stance. 5. Breathe IN Take the left hand to the right knee, with the legs straight. 6. Breathe OUT Circle the right hand forwards and up, looking at the back of the right hand until the palm faces the ceiling. At the same time bend the knees and straighten the back. 7. Breathe IN Circle the right hand down to the left knee, returning the head. 8. Breathe OUT Straighten the legs, return the arms to resume Bear Stance. REPEAT 1 - 8.
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60. Breathing Exercise - The Camel Stretches - Yin Breathing Starting Position - Praying Mantis Stance. 1. Breathe IN Rise up onto the knees into Locust Stance, placing the hands on the buttocks, looking up and stretching up, pulling the elbows towards each other. 2. Breathe OUT Lean back further, placing the palms on the soles of the feet. Look up and stretch up. 3. Breathe IN Return to position1. 4. Breathe OUT Return to Praying Mantis Stance. REPEAT Several times.
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61. Breathing Exercise - The Eagle Relaxes - Yin Breathing Starting Position - Eagle Stance. 1. Breathe IN Normally. 2. Breathe OUT Through the nose slowly, lower the head and roll the shoulders forwards and down. 3. Breathe IN Take in the Diaphragm, raise the head, chest and shoulders and fill the lungs. 4. Breathe OUT Slowly through the nose. REPEAT.
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