"Yin and Yang should be respected to an equal extent"
- 'Mastering Miracles', Master Hong Liu
Before you begin, please refer to Golden Eight Exercises - General Instructions.
The following is taken from the book 'Mastering Miracles'.
Form 3: Between Heaven and Earth (Figure 8-4)
Purpose and Effect: The diametrically opposed movements of the hands pull at and uplift the stomach, spleen, liver, and gallbladder, thus balanceing and coordination them. It also stimulates peristalsis in the digestive system, aiding the stomach and intestines in digestion.
"They should enable their breath to communicate with the outside world; and they should act as though they loved everything outside."
How to Begin: Move your left foot to the side so your feet are should-width apart. Sweep your hands out to the sides, to the front, then to an area just below your navel, called the dan tien, as though you are gathering energy (a).
As you inhale, bring your hands up in front of your solar plexus (the top art of the stomach, just below the heart).
As you exhale, separate your palms, rotating the right palm upward toward the sky and the left palm downward toward the earth to the side of your body. Go up on your toes if your balance is adequate. Eyes and head follow the movement of the right palm upward.
Move the palms in opposite directions until the right arm is fully extended above the head with the fingers pointing toward the left and the palm facing the sky. The left hand should be fully extended downward with the fingers toward the front and the palm facing the earth (b). Make sure your hands are fully flat and horizontal. If you arms are not flexible enough, you can angle your upper palm somewhat facing forward and your lower palm at less than a fully ninety-degree angle from the ground.
Visualize that although the two hands are far apart, they are connected with Qi to both heaven and earth.
As you inhale, return arms to lower rib cage area, placing both palms on the rib cage, fingers facing down (c).
As you exhale, slide both hands down across your abdomen, ending naturally as far as your hands can go (top of legs), directing bad energy down your torso and out the legs and feet. Return your hands to the starting position in front of your abdomen, with the other palm on top. Repeat the steps for the opposite side. Repeat for the desired number of repetitions. (Three repetitions would mean three with right hand up and three with left hand up).
As you inhale, bring your hands up in front of your solar plexus (the top art of the stomach, just below the heart).
As you exhale, separate your palms, rotating the right palm upward toward the sky and the left palm downward toward the earth to the side of your body. Go up on your toes if your balance is adequate. Eyes and head follow the movement of the right palm upward.
Move the palms in opposite directions until the right arm is fully extended above the head with the fingers pointing toward the left and the palm facing the sky. The left hand should be fully extended downward with the fingers toward the front and the palm facing the earth (b). Make sure your hands are fully flat and horizontal. If you arms are not flexible enough, you can angle your upper palm somewhat facing forward and your lower palm at less than a fully ninety-degree angle from the ground.
Visualize that although the two hands are far apart, they are connected with Qi to both heaven and earth.
As you inhale, return arms to lower rib cage area, placing both palms on the rib cage, fingers facing down (c).
As you exhale, slide both hands down across your abdomen, ending naturally as far as your hands can go (top of legs), directing bad energy down your torso and out the legs and feet. Return your hands to the starting position in front of your abdomen, with the other palm on top. Repeat the steps for the opposite side. Repeat for the desired number of repetitions. (Three repetitions would mean three with right hand up and three with left hand up).
Form 4: Look Back and Let Go (Figure 8-5)
"They should enable their breath to communicate with the outside world; and they should act as though they loved everything outside."
Purpose and Effect: This exercise provides relief from stress and stress-related disorders. Practicing this is especially helpful for long-term stress, emotional turmoil, and the effects of aging.
Turning as far as possible stimulates circulation in the body, neck, eyes, head, and central nervous system, and prevents high blood pressure and eye and neck problems. Twisting the spine stimulates the internal organs and thighs, and is good for the waist. It also improves blood circulation.
How to Begin: From the Natural Standing Form, move your left foot out so your feet are wider than shoulder-width apart. Bend your knees in a horse stance.
As you inhale, sweep your hands about five inches out from the side of the wiast with thumbs making a well-stretched V and your palms facing down (a).
As you exhale, bend your knees slightly an distribute your weight evenly over both fee. As you bend the knees and exhale, guide your energy to your lower dan tien (just below your navel).
As you inhale, rotate your upper body to the left as far as possible. Turn your head to look over your left shoulder (b,c). Make sure your shoulders have remained loose. Hold this position for one second.
As you exhale, rotate back to center position. Repeat in the opposition direction to complete one repetition. Repeat for desired number of repetitions.
As you inhale, rotate your upper body to the left as far as possible. Turn your head to look over your left shoulder (b,c). Make sure your shoulders have remained loose. Hold this position for one second.
As you exhale, rotate back to center position. Repeat in the opposition direction to complete one repetition. Repeat for desired number of repetitions.
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