Iron Shirt Chi Kung I PDF

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Iron Shirt Chi Kung I

Once a Martial Art, Now the Practice that strengthens the Internal Organs, Roots Oneself Solidly, and unifies Physical, Mental and S iritual !ealth
Manta" Chia
#dited $y%
&udith Stein
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Editor: Judith Stein Contributing Writers: Chuck Soupios, Michael Winn, Mackenzie Stewart, Valerie Meszaros Illustrator: Juan Li Cartoonist: on Wilson
Co!er Illustrator: I!an Salgado "raphics: Ma# Chia $e!ised esign and %roduction: Sanie& Chaisarn, Siriporn Chai&ongkol
$e!ised Editing: Jean Chilton
Cop'right ( )*+, Mantak and Maneewan Chia
(ni)ersal *ao Centeer -./0) Moo ., Luang 1ua, oi Saket, Chiang Mai, 23--3 4hailand 5a# 6,,7 6287 /*29+28 E&ail: uni!ersaltao:uni!ersal9tao;co& IS<1: 39*82,-)93-9/ Librar' o= Congress Catalog Card 1u&ber:+292-/-.
Manu=actured in 4hailand 5ourteenth %rinting, -33-
>ll rights reser!ed; 1o part o= this book &a' be used or reproduced in an' &anner whatsoe!er without the e#press written per&ission =ro& the author e#cept =or brie= ?uotations e&bodied in critical articles and re!iews;
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I ha)e co,e u on Master Chia-s *aoist ractice in ,y old age and find it the ,ost satisfying and enriching ractice of all those I ha)e encountered in a long life of see"ing and racticing. /eli0 Morrow, Senior Pu$lisher
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Contents
>cknowledg&ents;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; !ii >bout o= >uthor ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; !iii @ow to use this <ook ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; #i Words o= Caution;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; #ii 1.2eneral Introduction.......................................................... >; Ani!ersal 4ao S'ste& and Iron Shirt Chi Bung;;;;;;;;;;;;;;; ); Iron Shirt Chi Bung, an >ncient Bung 5u %ractice;;;;;; a; <olin %eriod 6the 4i&e o= Bung 5u 5ighters7 ;;;;;;;;;;;;;; b; Iron Shirt @elps to %er=ect Mental 5aculties ;;;;;;;;;;;;;;; c; >ge o= "unpowder ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; -; Creating Chi 6Li=e95orce7 %ressure;;;;;;;;;;;;;;;;;;;;;;;;;;;;; a; <reath o= Li=e, Chi %ressure ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; b; Crigin o= Iron Shirt <reathing ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; <; Wh' %ut on Dour Iron ShirtE;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; ); Internal Manage&ent ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; a; Chi, the 5asciae Crgans and <ones;;;;;;;;;;;;;;;;;;;;;;;;;;; 6)7 5asciae ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; 6-7 Iron Shirt Strengthens and %rotects the Crgans;;;;;;; 687 <urn Cut 5at and Store Chi in the Crgans;;;;;;;;;;;;;;;; 6/7 Structure o= the <ones ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; b; Chi %ressure and Meditation Increases Circulation while $educing the @eartFs work ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; c; %re!enting Energ' Leakage ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; -; Iron Shirt %rolongs Li=e ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; 8; Su&&ar' o= the <ene=its o= Iron Shirt Chi Bung 4raining ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; C; Iron Shirt Chi Bung E#ercises ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; ; 4hree Le!els o= Iron Shirt ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; ) ) 2 2 , , . . + * * )3 )3 ))/ )/
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'. Initial Pre arations >; Iron Shirt <reathing and $ela#ation ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; -8 ); >bdo&inal and $e!erse <reathing 6Energizer <reathing7 ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; -8 -; %el!ic and Arogenital iaphrag&s ;;;;;;;;;;;;;;;;;;;;;;;;;;;; -+
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Contents
8; Iron Shirt %acking %rocess <reathing 6Chi %ressure7 ;; /; %oints to $e&e&ber in %racticing the <reathing E#ercises ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; 2; %reli&inar' E#ercises;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; a; Check the iaphrag& ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; b; Massage the iaphrag& ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; c; >bdo&inal <reathing in a L'ing %osition;;;;;;;;;;;;;;;;;;;;; d; >bdo&inal <reathing on a Slant <oard;;;;;;;;;;;;;;;;;;;;;;; e; Strengthening though Counter %ressure;;;;;;;;;;;;;;;;;;;; =; >bdo&inal <reathing in a Standing %osition;;;;;;;;;;;;;;;; g; "etting Energ' to the >bdo&en b' 4raining the Mind to irect It ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; h; %racticeG e!elop&ent o= Iron Shirt %rotection ;;;;;;;; <; Su&&ar' o= Iron Shirt <reathing;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; ); E#ercises to I&pro!e >bdo&inal <reathing;;;;;;;;;;;;;;;; -; Iron Shirt Chi Bung %acking %rocess <reathing ;;;;;;;; a; >bdo&inal <reathing ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; b; Lower the iaphrag& ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; c; $e!erse >bdo&inal <reathing ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; d; Slightl' Contract the %el!ic and Arogenital iaphrag& ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; e; %acking %rocess <reathing;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; =; %ack the Crgans with Chi ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; g; E#hale and $ela# ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; C; Cranial, $espirator' and Sacral %u&p 5unctions;;;;;;;;; ); Sacral %u&p;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; -; Cranial %u&p ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; ; Microcos&ic Crbit Meditation;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; ); Circulate Dour Chi in the Microcos&ic Crbit;;;;;;;;;;;;;;; -; I&portance o= the Microcos&ic Crbit ;;;;;;;;;;;;;;;;;;;;;;;;; E; %erineu& %ower;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; ); >nus is Connected to Crgan Energ';;;;;;;;;;;;;;;;;;;;;;;;; -; >nus $egion is i!ided into 5i!e %arts ;;;;;;;;;;;;;;;;;;;;; 5; %recautions ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
83 8. 8. 8. 8. 8+ 8* 8* /3
/8 /8 /2 /2 /, /, /, /,
/, /. /. /. /. /. /+ 23 23 228 28 28 2*
+. Practice of Postures.......................................................... ,3 I; e!eloping the Iron Shirt @orse Stance Asing a Wall;;;;;;;;;;; ,3 >; Se?uence o= %ractice in Asing a Wall to e!elop the Iron Shirt @orse Stance;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; ,)
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Contents
); istance between 5eet;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; -; 5oot >lign&ent ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; 8; istance =ro& the Wall;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; /; $ooting with the 5eet ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; 2; Bnees ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; ,; %el!is ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; .; %el!ic 4ilt ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; +; Middle <ack ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; *; @ead01eck0Apper<ack ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; )3; 49)) 4hrust ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; )); Shoulders ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; )-; @ead01eck 6C9., <ase o= the Skull7 ;;;;;;;;;;;;;;;;;;;;;;;;; )8; HLockingI the Structure ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; <; Su&&ar' o= %ractice =or Asing a Wall to e!elop Iron Shirt @orse Stance <asic >lign&ent;;;;;;;;;;;;;;;;;;;;;;;;;;;;
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,+ II. Starting Position for all #0ercises% #,$racing the *ree............................................................... ,* >; E&bracing the 4ree 6E#planation o= %rocedure7;;;;;;;;;;;;; ,* ); Correct Stance ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; ,* -; $ooting o= the 5eet ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; .8; Elongation o= the Spine ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; .. /; 4hree Chi Circles ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; .* 2; E'es Can @elp to irect Chi ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; *3 ,; <egin with Energizer <reathing 6>bdo&inal and $e!erse <reathing7 ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; *.; 5irst Stage ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; *8 +; Second Stage ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; )3. *; 4hird Stage ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; ))/ )3; <one <reathing %rocess ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; )-+ )); %ower E#ercise;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; )8<; E&bracing 4he 4ree Stance 6practical %rocedure7;;;;;;;; )8. ); E#ercise;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; )8. C; Su&&ar' o= E&bracing the 4ree;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; )/-
III. Rooting, Collecting Chi #nergy Illustrations of Postures....................................................... )//
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Contents
>; $ooting %ractice ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; ); Stance ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; -; Chi <elt ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; 8; %rinciple o= $ooting;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; /; %ractice o= $ooting ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; 2; Strengthening the Sacral %u&p;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; ,; Strengthening 49)) ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; .; Strengthening "9.;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; +; Strengthening the Cranial %u&p;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; *; <uilding Ap $ootedness;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; <; Collecting Chi Energ' a=ter %ractice;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; ); %re!enting Side E==ects;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; -; Sitting and Standing %ositions =or Collecting Energ'; C; Illustrations o= %ostures;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; ); @olding the "olden Arn ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; -; Su&&ar' o= @olding the "olden Arn;;;;;;;;;;;;;;;;;;;;;;;;;; 8; "olden 4urtle and the Water <u==alo ;;;;;;;;;;;;;;;;;;;;;;;;; /; Su&&aries o= the "olden 4urtle and the Water <u==alo;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; 2; "olden %hoeni# Washes its 5eathers;;;;;;;;;;;;;;;;;;;;;;; ,; Su&&ar' o= the "olden %hoeni# Washes its 5eathers;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; .; Iron <ridge ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; +; Su&&ar' o= the Iron <ridge;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; *; Iron <ar;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; )3; Su&&ar' o= the Iron <ar;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
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1. 6reath Align,ent $y *erry 2oss ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; -3* >; Structural >lign&ent and 4aoist Doga;;;;;;;;;;;;;;;;;;;;;;;;;;;;; <; >ppl'ing Structural >lign&ent %rinciples to Iron Shirt Chi Bung %ractice;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; ); $ela#ation ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; -; Structural 4raining %osition >gainst Wall;;;;;;;;;;;;;;;;;;; 8; @ow to %ractice Spinal Elongation <reathing;;;;;;;;;;;;; /; @ead01eck >lign&ent as the <asis =or Spinal Elongation and Apright Structure;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; 2; oor @anging;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; ,; 4he %soas Muscles;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; .; Standing %el!ic >lign&ent;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; -3* -)3 -)) -)2 -)* --3 --8 --2 --+
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Contents
+; Sitting %osture;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; *; Shoulder Widening E#ercise;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; )3; <ackbend;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; )); Warrior %oses ) and -;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; 3. 6ody Construction and Iron Shirt................................... I; Iron Shirt and Chiropractic b' Michael %osner;;;;;;;;;;;;;;;;;;;;;; II; Construction o= 5asciae, the $elationship o= 5asciae to <ones, Muscles and 4endons, and Muscle94endon Meridians; >; 5asciae: %rotectors o= Dour Vital Crgans;;;;;;;;;;;;;;;;;;;;;;; ); 5asciae E#ist in 4hree La'ers;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; -; Iron Shirt Is Concerned with the 5asciae o= the Whole <od';;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; <; Cleansing the Marrow0Changing the 4endons;;;;;;;;;;;;;;; ); HCleansing the <one MarrowI;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; -; HChanging the 4endonsI ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; C; @ar&on' o= 5asciae, 4endon and Chi;;;;;;;;;;;;;;;;;;;;;;;;;;; ; Muscle94endon Meridians ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; ); Lung Muscle94endon Meridian ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; -; Large Intestine Muscle94endon Meridian ;;;;;;;;;;;;;;;;;; 8; Sto&ach Muscle94endon Meridian;;;;;;;;;;;;;;;;;;;;;;;;;;;; /; Spleen Muscle94endon Meridian ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; 2; @eart Muscle94endon Meridian ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; ,; S&all Intestine Muscle94endon Meridian ;;;;;;;;;;;;;;;;;; .; <ladder Muscle94endon Meridian ;;;;;;;;;;;;;;;;;;;;;;;;;;;;; +; Bidne' Muscle94endon Meridian ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; *; %ericardiu& Muscle94endon Meridian;;;;;;;;;;;;;;;;;;;;;;; )3; 4riple War&er Muscle94endon Meridian ;;;;;;;;;;;;;;;;;; )); "all <ladder Muscle94endon Meridian ;;;;;;;;;;;;;;;;;;;;; )-; Li!er Muscle94endon Meridian ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
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4. 8e)elo ing a 8aily Routine............................................. -,* 5. Iron Shirt Chi Kung #0 erience..................................... >; 4esti&onials =ro& >d!anced Iron Shirt Students;;;;;;;;;;;; <; Inter!iew o= Iron Shirt %ractitioner Michael Winn conducted b' John Jielinsk', Instructor;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; C; %ersonal E#periences o= Students;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; Ani!ersal 4ao S'ste& C!er!iew ;;;;;;;;;;;;;;;;;;;;;;;;;;;;C!er!iew )9,/ -.-.-.8 -..
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A$out the Author
A$out the Author
Manta" Chia
Master Manta" Chia
Master Mantak Chia is the creator o= the Ani!ersal 4ao S'ste& and is the director o= the Ani!ersal 4ao Center and 4ao "arden @ealth $esort and 4raining Center in the beauti=ul northern countr'side o= 4hailand; Since childhood he has been stud'ing the 4aoist approach to li=e; @is &aster' o= this ancient knowledge, enhanced b' his stud' o= other disciplines, has resulted in the de!elop&ent o= the Ani!ersal 4ao S'ste& which is now being taught throughout the world;
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A$out the Aothor
Mantak Chia was born in 4hailand to Chinese parents in )*//; When he was si# 'ears old, <uddhist &onks taught hi& how to sit and Hstill the &ind;I While still a gra&&ar school student, he learned traditional 4hai bo#ing; @e was then taught 4ai Chi Chuan b' Mas9 ter Lu, who soon introduced hi& to >ikido, Doga and broader le!els o= 4ai Chi; Dears later, when he was a student in @ong Bong e#celling in track and =ield e!ents, a senior class&ate na&ed Cheng Sue9Sue introduced hi& to his =irst esoteric teacher and 4aoist Master, Mas9 ter Di Eng 6I Dun7; >t this point, Master Chia began his studies o= the 4aoist wa' o= li=e in earnest; @e learned how to circulate energ' through the Microcos&ic Crbit and, through the practice o= 5usion o= the 5i!e Ele&ents, how to open the other Si# Special Channels; >s he studied Inner >lche&' =urther, he learned the Enlighten&ent o= the Ban and Li, Sealing o= the 5i!e Senses, Congress o= @ea!en and Earth and $eunion o= @ea!en and Man; It was Master Di Eng who authorized Master Chia to teach and heal; When Mantak Chia was in his earl' twenties he studied with Master Meugi in Singapore, who taught hi& Bundalini, 4aoist Doga and the <uddha %al&; @e was soon able to clear blockages to the =low o= energ' within his own bod'; @e learned to pass the li=e =orce energ' through his hands also, so that he could heal Master MeugiFs patients; @e then learned Chi 1ei 4sang =ro& r; Mui Di&wattana in 4hailand; > while later, he studied with Master Cheng Dao9Lun who taught hi& the Shao9Lin Method o= Internal %ower; @e learned the closel' guarded secret o= the organs, glands and bone &arrow e#ercise known as <one Marrow 1ei Bung and the e#ercise known as Strengthening and $enewal o= the 4endons; Master Cheng Dao9 LunFs s'ste& co&bined 4hai bo#ing and Bung 5u; Master Chia also studied at this ti&e with Master %an Du, whose s'ste& co&9 bined 4aoist, <uddhist and Jen teachings; Master %an Du also taught hi& about the e#change o= Din and Dang power between &en and wo&en, and how to de!elop the Steel <od'; 4o understand the &echanis&s behind healing energ' better, Master Chia studied Western anato&' and &edical science =or two 'ears; While pursuing his studies, he &anaged the "estetner Co&pan', a &anu=acturer o= o==ice e?uip&ent and beca&e well ac?uainted with the technolog' o= o==set printing and cop'ing &a9 chines;
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A$out the Author
Asing his knowledge o= 4aois&, co&bined with the other disci9 plines, Master Chia began teaching the Ani!ersal 4ao S'ste&; @e e!entuall' trained other Instructors to co&&unicate this knowledge and he established the 1atural @ealing Center in 4hailand; 5i!e 'ears later, he decided to &o!e to 1ew Dork, where in )*.*, he opened the Ani!ersal 4ao Center; uring his 'ears in >&erica, Master Chia continued his studies in the Wu s'ste& o= 4ai Chi with Edward Dee in 1ew Dork; Since then, Master Chia has taught tens o= thousands o= stu9 dents throughout the world; @e has trained and certi=ied o!er ),-33 instructors and practitioners =ro& all o!er the world; Ani!ersal 4ao Centers and Chi 1ei 4sang Institutes ha!e opened in &an' loca9 tions in 1orth >&erica, Europe, >sia, and >ustralia; In )**/, Master Chia &o!ed back to 4hailand, where he had begun construction o= 4ao "arden, the Ani!ersal 4ao 4raining Cen9 ter in Chiang Mai; Master Chia is a war&, =riendl' and help=ul &an who !iews hi&9 sel= pri&aril' as a teacher; @e presents the Ani!ersal 4ao S'ste& in a straight=orward and practical &anner, while alwa's e#panding his knowledge and approach to teaching; @e uses a laptop co&9 puter =or writing and is totall' at ease with the latest co&puter tech9 nolog'; Master Chia esti&ates that it will take thirt'9=i!e books to con!e' the =ull Ani!ersal 4ao S'ste&; In June, )**3, at a dinner in San 5rancisco, Master Chia was honored b' the International Congress o= Chinese Medicine and Ki "ong 6Chi Bung7, who na&ed hi& the Ki gong Master o= the Dear; @e is the =irst recipient o= this annual award; In ece&ber, -333, the 4ao "arden @ealth $esort and Ani!er9 sal 4ao 4raining Center was co&pleted with two Meditation @alls, two open air Si&ple Chi Bung %a!ilions, indoor 4ai Chi, 4ao 4ao Din and Chi 1ei 4sang @all, 4ai Chi 1atural Swi&&ing %ool, %akua Co&&unications Center with a co&plete 4aoist Librar', Internal World Class Weight Li=ting @all and co&plete + Court $ecreational 5acilities; In 5ebruar' -33-, the I&&ortal 4ao practices were held at 4ao "arden =or the =irst ti&e using the arkness technolog' creating a co&plete en!iron&ent =or the higher le!el 4aoist practices;
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A$out the Aothor
Master Mantak Chia has pre!iousl' written and published these Ani!ersal 4ao books: Awa"en !ealing #nergy of the *ao 9 )*+8 *aoist Secrets of ;o)e% Culti)ating Male Se0ual #nergy co9authored with Michael Winn 9 )*+/; *aoist <ays to *ransfor, Stress into =itality -1973 Chi Self-Massage% the *ao of Re>u)enation 9 )*+, Iron Shirt Chi Kung I 9 )*+, !ealing ;o)e *hrough the *ao% Culti)ating /e,ale Se0ual #nergy 9 )*+, 6one Marrow Nei Kung - )*+* /usion of the /i)e #le,ents I 9 )**3 Chi Nei *sang% Internal Organ Chi Massage 9 )**3 Awa"en !ealing ;ight of the *ao - )**8 *he Inner Structure of *ai Chi co9authored with Juan Li 9 )**, Multi-Orgas,ic Man co9authored with ouglas >bra&s )**, 9 published b' @arper Collins *ao ?in 9 )*** Chi Nei *sang II 9 -333 Multi-Orgas,ic Cou le co9authored with ouglas >bra&s -333 9 published b' @arper Collins Cos,ic !ealing I 9 -33) Cos,ic !ealing II co9authored with irk Cellibrandt 9 -33) 8oor of All <onders co9authored with 4ao @aung 9 -33) Se0ual Refle0ology co9authored with W; A; Wei 9 -33#li0ir Chi Kung 9 -33*an *ien Chi Kung 9 -33-
Man' o= the books abo!e are a!ailable in the =ollowing =oreign languages: Ara$ic, 6ulgarian, C@ech, 8anish, 8utch, #nglish, /rench, 2er,an, 2ree", !e$rew, !ungarian, Indonesian, Italian, &a anese, Korean, ;ithuanian, Malaysian, Polish, Portuguese, Ro,anian, Russian, Ser$o-Croatian, Slo)enian, S anish, L *ur"ish editions are a!ailable =ro& the 5oreign %ublishers listed in the Ani!ersal 4ao Center C!er!iew in the back o= this book;
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Ac"nowledg,ents
Ac"nowledg,ents
I thank =ore&ost those 4aoist Masters who were kind enough to share their knowledge with &e, ne!er i&agining it would e!entuall' be taught to Westerners; I acknowledge special thanks to $oberta %rada and $oderick Bettlewell =or encouraging the production o= this book, =or their input on the original &anuscript, and =or their editing regarding technical procedures; I thank the &an' contributors essential to the bookFs =inal =or&: the artist, Juan Li, =or &an' hours spent drawing, &aking illustrations o= the bod'Fs internal =unctions and =or the artwork on the co!er o= the bookM 4err' "oss =or his chapter on <reath >lign&ent which helps tre&endousl' in the practice o= Iron ShirtM Larr' Short =or sharing so&e o= the 4ibetan 1ui Bung E#ercisesM Michael <rosnahan =or helping to clari=' the technical points o= structureM r; Michael %osner =or sharing his !iew o= Chiropractic and Iron ShirtM "unther Weil, %h; ;, $'lin Malone, and &an' o= &' students =or their =eedbackM Jo >nn Cutreria, our secretar', =or &aking so &an' contacts and working endlessl'M aniel <obek =or long hours at the co&puterM John9$obert Jielinski =or setting up the new co&puter s'ste& and =or his inter!iew o= Michael WinnM Valerie Meszaros =or editing the book, organizing, t'ping, and re!ising it on the co&puter, and proo=readingM @elen Stites =or proo=readingM >da& Sacks, our co&puter consultant, who assisted in sol!ing co&puter proble&s as the' arose during the =inal stages o= productionM Michael Winn =or general editing, and Cath' A&phress =or design and paste ups; Special thanks are e#tended to a!id Miller =or o!erseeing design and production and to 5eli# Morrow =or his !aluable ad!ice and help in editing and producing this book and =or agreeing to be the publisher o= Ani!ersal 4ao %ublications; Without &' son, Ma#, the book would ha!e been acade&icM =or his gi=ts, &' gratitude and lo!e;
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<ords of Caution
<ords of Caution
4he practices described in this book ha!e been used success=ull' =or thousands o= 'ears b' 4aoists trained b' personal instruction; $eaders should not undertake the practice without recei!ing per9 sonal trans&ission and training =ro& a certi=ied instructor o= the Ani!ersal 4ao, since certain o= these practices, i= done i&properl', &a' cause inNur' or result in health proble&s; 4his book is intended to supple&ent indi!idual training b' the Ani!ersal 4ao and to ser!e as a re=erence guide =or these practices; >n'one who undertakes these practices on the basis o= this book alone, does so entirel' at his or her own risk; 4he &editations, practices and techni?ues described herein are not intended to be used as an alternati!e or substitute =or pro=es9 sional &edical treat&ent and care; I= an' readers are su==ering =ro& illnesses based on &ental or e&otional disorders, an appropriate pro=essional health care practitioner or therapist should be con9 sulted; Such proble&s should be corrected be=ore 'ou start train9 ing; 1either the Ani!ersal 4ao nor its sta== and instructors can be responsible =or the conse?uences o= an' practice or &isuse o= the in=or&ation contained in this book; I= the reader undertakes an' e#ercise without strictl' =ollowing the instructions, notes and warn9 ings, the responsibilit' &ust lie solel' with the reader; 4his book does not atte&pt to gi!e an' &edical diagnosis, treat&ent, prescription, or re&edial reco&&endation in relation to an' hu&an disease, ail&ent, su==ering or ph'sical condition whatsoe!er; 4he Ani!ersal 4ao is not and cannot be responsible =or the conse?uences o= an' practice or &isuse o= the in=or&ation in this book; I= the reader undertakes an' e#ercise without strictl' =ollowing the instructions, notes, and warnings, the responsibilit' &ust lie solel' with the reader;
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!ow to use this 6oo"
!ow to use this 6oo"

In the last pages o= this book the reader will =ind descriptions o= the courses and workshops o==ered b' our Ani!ersal 4ao Centers; 4his &aterial is also in e==ect, a co&prehensi!e description o= the whole 4aoist S'ste&; >ll o= &' books together will be a co&posite o= this 4aoist world !iew; Each o= &' books is thus an e#position o= one i&portant part o= this s'ste&; Each sets =orth a &ethod o= healing and li=e9enhance&ent which can be studied and practiced b' itsel=, i= the reader so chooses; @owe!er, each o= these &ethods i&plies the others and is best practiced in co&bination with the others; 4he =oundation o= all practices in the 4aoist S'ste&, the Micro9 cos&ic Crbit Meditation, is the wa' to circulate Chi energ' through9 out the bod' and is described in &' book, Awa"en !ealing #nergy *hrough the *ao. 4his practice is =ollowed b' the &editations o= the Inner S&ile and the Si# @ealing Sounds, set =orth in &' book, *aoist <ays to *ransfor, Stress into =itality. >ll three &editations are e&phasized throughout the 4aoist S'ste&; 4he practices o= Iron Shirt Chi Bung are !er' power=ul and there=ore !er' e==ecti!e; 4o insure that 'ou carr' the& out properl', prepare 'oursel= =irst b' learning the Microcos&ic Crbit Meditation, the Inner S&ile and the Si# @ealing Sounds; 4hese will enable 'ou to identi=' and eli&inate energ' blockages that &a' occur in 'our Iron Shirt practice during the learning stages; Second, learn in=or&ation contained in the chapter in this book on bod' align&ent; 4hird, understand the rooting principles; 5ourth, learn the preli&inar' e#ercises until 'ou are pro=icient at the& and co&=ortable with the&; 4his will gi!e 'ou the conditioning 'ou need to proceed co&=ortabl' to the postures; Dou can use the co&plete description o= each posture during 'our learning; 4he shorter description o= each posture is &eant as a guide during 'our practice; Lastl', we o==er to 'ou a suggested practice ti&etable, although it is not necessar' =or 'ou to =ollow it e#actl'; Ase it &erel' as a guideline =or adNusting 'our own schedule; >s 'ou read the in=or&ation pro!ided in this book and beco&e aware o= concepts not contained in Western thought, 'ou will deepen 'our understanding o= the rele!anc' o= these practices to 'our ph'sical, e&otional and spiritual ad!ance&ent; Mantak Chia
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2eneral Introduction
Cha ter 1
A. (ni)ersal *ao Syste, and Iron Shirt Chi Kung
In addition to the &ore popularl' known &artial arts disciplines o= Bung 5u and 4ai Chi the Ani!ersal 4ao S'ste& includes health practices, healing arts, the de!elop&ent o= a state o= &ind=ulness, and the &anage&ent o= !ital energ' 6Chi7; 4he &artial arts aspect o= this training, the practice o= Iron Shirt, de!elops a highl' re=ined &oral and spiritual awareness; 4he goal o= the Ani!ersal 4ao S'ste& is to keep our ph'sical bodies in good condition in the ph'sical plane in order to build and store &ore Chi energ' =or =urther use in the higher le!el o= the spiritual plane; 65ig; );)7
$eal& o= the %ri&ordial
* + . Inter&ediate $eal& 2 / 8 1 $ 4@ 4@
4@
4@
, 4@
4@
) S4 Le!el
Earth /ig. 1.1 Real, of the Pri,ordial *ao
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Cha ter I
In the spiritual plane, the ai& is to de!elop the i&&ortal =etus; 4he i&&ortal =etus is de!eloped in two stages; 4he =irst stage is concerned with o!erco&ing reincarnation; 4he ne#t stage de!elops and educates the i&&ortal =etus to beco&e a =ull9grown i&&ortal spirit; Iron Shirt is one o= the &ost i&portant e#ercises o= the ph'sical plane because through its practice one learns rootedness to Mother Earth energ', a pheno&enon intrinsic to the spiritual plane; 65ig; );-7
Mother Earth
/ig. 1.' Rootedness to Mother #arth #nergy
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Spiritual <od' Chi <od' 687 Shuttle 5lies 5ree 6the Spirit <od'7 4he <ooster $ockets separate =ro& the Shuttle 6the Soul <od' Co&pletes the li=ting o= the Spirit <od'7; Spiritual <od' 6-7 <ooster $ockets Li=t9C== With the Shuttle 6the Soul <od', or Chi <od'7
Chi <od'
6)7 Central 4ower and Launching %ad 6the %h'sical <od'7
/ig. 1.+ ;aunching of the S iritual 6ody
Cne &a' co&pare the =oundation, or rootedness, o= the ph'sical bod' to an Earth Control 4ower, !ital to the tra!el o= a space shuttle in space; 65ig; );87 4o boost the space shuttle, the spirit, into space the Earth Control 4ower re?uires a booster rocket, the soul or energ' bod', which is guided b' an inner co&pass and co&puter, the pineal gland; 4he Earth Control 4ower, in the =or& o= our ph'sical bod' de!eloped during the practice o= Iron Shirt, beco&es a storage place =or =uel: Chi 6our li=e9=orce energ'7 and our creati!e or se#ual,
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Cha ter I
energ'; @ere our =uel awaits trans=or&ation into another kind o= energ': spiritual energ'; >s we learn how to de!elop an i&&ortal spirit co&pass and co&puter b' opening the pineal gland which will guide us back to Earth to co&plete the un=inished Nob o= de!elop&ent here, we &ust &aintain our =oundation, or rootedness, to the Earth; 65ig; );/7 4hus we are able to return to Earth, re=uel and resu&e our space tra!el to our destination until, e!entuall', we are able to discard the earthl' base entirel';
Spirit <od'
Soul or Chi <od'
%h'sical <od'
/ig. 1.1 Rootedness
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1. Iron Shirt Chi KungAAncient Kung /u Practice

a. 6olin Period Bthe *i,e of Kung /u /ightersC Bung 5u was used in China long be=ore the ad!ent o= =irear&s; uring the <olin %eriod, appro#i&atel' )333 <;C;, training in the !arious spiritual0&artial arts was !er' intense; It is said that at the ti&e one tenth o= the population o= China was in!ol!ed in so&e sort o= Bung 5u; In ancient Bung 5u practice, training began in !er' earl' 'outh; Cne =irst worked to de!elop internal power 6inner strength through organ e#ercise7, a !enture that could take as long as ten 'ears; 4herea=ter, one &ight ha!e to throw a straight punch ),333 ti&es a da' =or a period lasting =ro& three to =i!e 'ears; Cne &ight be instructed to strike the top o= a water well with the =lat o= his pal& ),333 ti&es a da' =or =i!e to ten 'ears, or Huntil the water leapt out o= the wellI; Iron Shirt Chi Bung, a &ethod o= Bung 5u, was learned as a protecti!e training, pro!iding internal power b' the practice o= si&ple e#ternal techni?ues; 4he practitioner was guarded against the e==ects o= blows to his !ital organs and glands, the pri&ar' sources =or the production o= li=e9=orce energ' 6Chi7; 4he word Chi &eans air; Bung &eans discipline: one who puts ti&e into practice; 4here=ore, Chi Bung &eans Hto practice the process o= breathing to increase Chi pressure 6li=e9=orce pressure7I; > thousand ti&es a da' internal power was culti!ated until it could be =elt =lowing out o= the hands; With weights tied to the legs, the practitioner ran and Nu&ped in prescribed wa's =or o!er three hours a da' until, e!entuall', he could Nu&p easil' to great heights and, at the sa&e ti&e, =urther de!elop his internal power; Cnl' a=ter these e#ercises were &astered were actual =ighting techni?ues taught; 4he i&portance o= the de!elop&ent o= internal power in &artial arts training &a' be co&pared to the e==ect o= being struck b' a steel rod as opposed to one that is &ade o= so=t plastic; 4he Chi Bung practitioner o= old practiced one punch =or 'ears until he could =eel the power go out o= the lower part o= his hand, while the rest o= his bod' see&ed as though &ade o= steel; 4here were &an' other bene=its as well, e;g;, internal power i&pro!ed general health and is clai&ed to ha!e &aintained 'outh=ulness;
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Cha ter I
$. Iron Shirt hel s to Perfect Mental /aculties Chi Bung also helped to per=ect &ental =aculties, enabling the practitioner to ha!e knowledge o= &an' things; Cne reads that during the <olin period, there were eight Hi&&ortalsI who spent &ost o= their li!es in such practice and de!eloped e#traordinar' abilities; 4he' could predict the =uture and see into the past; 4he' are said to ha!e been capable o= space tra!el and o= clair!o'ance and clairaudience; It is also said that during that period, &an' people had at least so&e such powers, a result o= widespread Bung 5u practice; So&e sources atte&pt to e#plain this b' clai&ing there &ust ha!e been a general uni!ersal reser!oir o= power, =ar greater than is now a!ailable, =ro& which the &ore capable practitioners could draw;
c. Age of 2un owder >=ter the in!ention o= gunpowder and the subse?uent elaboration o= =irear&s, &en no longer =elt the need to spend a decade or &ore o= their li!es learning skills that no longer see&ed practical; > &an could now de=end hi&sel=, or cause great da&age at a great distance =ro& his obNecti!e, with weapons; 65ig; );27 Contact =ighting beca&e a thing o= the past, and &uch o= the associated knowledge that was use=ul to &an was lost with it;
/ig. 1.3 Age of 2un owder
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4oda', howe!er with the recent re!olt against the depersonalizing and unhealth' e==ects o= a technolog' o= &onstrous proportions, there has been a re!i!al o= interest in the si&pler wa's o= li=e; 4hus, Bung 5u is again in the li&elight; Bung 5u has been called a wa' o= per=ecting the inner sel=;
'. Creating Chi B;ife-/orceC Pressure

Chi Bung &a' be thought o= as internal aerobics; Chi, as an aerobic energ' in!ol!ing air, stea&, and pressure, presses out and circulates to protect the hu&an bod'; Cne can co&pare the internal pressure created b' Chi to the =orce o= air in a tire which is su==icient to keep the tire in=lated and &aintain a cushion between the car and the road; 65ig; );,7
/ig. 1.4 An inflated tire ro)ides cushioning.
a. 6reath of ;ifeAChi Pressure <reathing is the &ost i&portant part o= our li!es; We can go with9 out =ood =or &onths, or without water =or da's, but we can go without air =or onl' a =ew &inutes; In practicing Iron Shirt, we use our breath to &a#i&u& ad!antage; We can actuall' increase our !ital energ', strengthen our organs, and pro&ote sel=9healing b' increasing the Chi pressure 6pounds per s?uare inch7 in the organs and ca!it' o= the bod'; 4he circulator' s'ste&, the l'&phatic s'ste&, the ner!ous s'ste&, and the endocrine glands will be acti!ated, and blood, spinal =luid and hor&ones will =low &ore easil' so that the heart will not ha!e to work hard;
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Cha ter I
$. Origin of Iron Shirt 6reathing 4aoists belie!e that while we are in the wo&b, we use Iron Shirt %acking <reathing; <e=ore birth, the in=ant does not use the lungs and nose to breathe; 4he Chi 6li=e9=orce7 enters through the u&bilical cord to the na!el 65ig; );.7, down to the perineu&, up the sacru& to the spinal cord to the head, =orehead, and down the =ront =ro& the tongue 64aoists belie!e the =etus alwa's holds the tongue on the palate7 to the throat, heart, abdo&en and na!el centers in the abdo&inal area where the Chi pressure can be used; Dou will recognize this as the path o= the Microcos&ic Crbit 6described &ore =ull' in Chapter -7; >t birth, we begin to use lung breathing and generate our own energ' rather than use the internal source o= energ'; 4o begin with, the lungs are not strong; 4he abdo&en, closer to our original source o= energ' in the na!el, has &ore Chi pressure; It assists the lungs in breathing b' pulling down on the diaphrag& so that the lower portion o= the lungs =ills with airM initiating inhalation; In this wa', the lungs use less energ', but take in &ore li=e9=orce 6o#'gen7; >s children, we still use abdo&inal Chi pressure energ';
/ig. 1.5 In an un$orn infant, the Chi Blife-forceC enters through the u,$ilical cord to the na)el.
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Cne can see the e==ects o= reduced Chi pressure with age; In older people the prenatal li=e9=orce 6Chi7 is drained out =ro& the na!el and kidne' areas; "raduall' Chi pressure is lost, creating an energ' i&balance: when the pressure is low, the =luid =low in the entire s'ste& slows down; >s a result, at the ti&es when our energ' beco&es too hot, it will &o!e up and congest the chest and head; Cold energ' will &o!e down through the se#ual organs and leak out; "raduall', we lose Chi pressure; We begin to lose the habit o= abdo&inal breathing; 4he lungs are le=t alone to do chest breathing; 4his is ine==icient; It re?uires greater energ' to e#pand the rib cage, which action =ills onl' the upper third o= the lungs; Scientists ha!e a==ir&ed that we use onl' one9third o= our !ital capacit' 6lung capacit'7 =or breathing; 4his &ethod o= breathing actuall' e#pends &ore energ' than it creates; Dielding to the e#ternal pressure, we collapse inside; With abdo&inal breathing we can e#pand the a&ount o= pressure e#erted on the organs and !oluntaril' co&press the& so that the' will strengthen upon release;
6. <hy ut on your Iron ShirtD

1. Internal Manage,ent
Man' o= the ph'sical changes associated with Bung 5u co&e through &anage&ent o= the internal organs and endocrine glands; In Bung 5u, a personFs li=e9=orce is said to depend pri&aril' upon the endocrine glands, or se#ual hor&ones; It is !er' likel' that this was deduced =ro& the =ollowing obser!ations; Consider what happens when so&eone is depri!ed o= a =ull' =unctional endocrine s'ste&; > &ale is radicall' altered when his testes, part o= the endocrine s'ste& in &ales, are eli&inated, and &ore so when this is done be=ore pubert'; Such characteristics as weak &usculature and =e&inine =at distribution de!elop; epending upon the ti&e in li=e in which he was so &utilated, he &ight also lack such secondar' &ale characteristics as a deep !oice, =acial hair and se#ual dri!e; Male and =e&ale castrates ha!e been well docu&ented to ha!e shortened li=e spans; With Iron Shirt Chi Bung, one is able to increase the =low o= hor&ones produced b' the endocrine glands, building up the i&&une s'ste& and gi!ing a general sense o= well9being; 4he se#ual 6creati!e7 energ' produced as a result is another source o= Chi energ' which &a' later be trans=or&ed into spiritual energ';
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Cha ter I
Integral to Iron Shirt are the organsF e#ercises which clean and strengthen the organs; Strong, deto#i=ied organs are i&portant to &odern li=e; Iron Shirt practice will strengthenM help to clean out the to#ins, waste &aterials and sedi&ent in the organsM and con!ert the =at stored in la'ers or sheaths o= connecti!e tissue 6=asciae7 in the bod' into Chi energ'; 4he Chi is subse?uentl' stored in the =asciae la'ers where it works like a cushion to protect the organs; >s pre!iousl' &entioned, this process &a' be co&pared to a tire which, when in=lated with air, can sustain tre&endous weight; Chi which has been stored in such a wa' then beco&es a!ailable =or trans=or&ation to a higher ?ualit' energ' that can nourish the soul and spirit; In the practice o= Iron Shirt, we put &ore e&phasis on the =asciae connecti!e tissues, organs, tendons, bones and bone &arrow and less e&phasis on &uscle de!elop&ent;
a. Chi, the /asciae, Organs and 6ones 4he bod' &a' be concei!ed as consisting o= three la'ers: 6a7 the inner&ost which is &ade up o= the internal organs that produce ChiM 6b7 a la'er consisting o= =asciae, bones and tendonsM and 6c7 the &uscles, which constitute the bulk o= the bod'; Chi, a=ter being de!eloped in the internal organs, is then distributed throughout the =asciae; It is with the =asciae that Iron Shirt I is pri&aril' concerned; B1C /asciae Each organ has a =ascia la'er co!ering it; 65ig; );+7 In the heart this la'er is called the pericardiu&M in the lung it is called the pleura; 4he =asciae which co!er the sto&ach, li!er and kidne's ha!e protecti!e, connecti!e, regenerati!e and nourishing properties; 4he' act as energizing cha&bers =or the organs; In @eller work and $ol=ing &assaging techni?ues, the =asciae are dealt with =ro& the outside in; 4he art o= $ol=ing in!ol!es the =reeing o= areas o= =asciae that ha!e beco&e stuck together through trau&a, in=ection or chronic &uscular tensions; Iron Shirt works =ro& the inner la'er o= =ascia out; 65ig; );*7 4he intent is to allow =or a =ree =lowing energ' in the bod' and to enable ps'chological insight into e!ents long harbored in restricted &usculature;
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Cranial Ca!it' %leural Ca!ities
Spinal Cord 4horacic Ca!it' iaphrag&
%leura %ericardial Ca!ities %ericardiu&
>bdo&inal Ca!it' %soas Muscle %el!ic Ca!it' %el!ic Ca!it'
/ig. 1.7 #ach organ has a fascia layer co)ering its ca)ity.
Skin a; Subcutaneous 4issue b; 4he eep La'er 6)7 5irst La'er9>nterior 5ascia Muscle 6-7 Second La'er 5ascia Muscle 687 4hird La'er9%osterior 5ascia
Li!er Sto&ach
c; %eritoneu&
/ig. 1.9 /asciae ;ayers
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Cha ter I
4he =asciae are e#tre&el' i&portant in the practice o= Iron Shirt because, as the &ost per!asi!e tissues in the bod', the' are belie!ed to be the &eans whereb' Chi is distributed along acupuncture routes; $esearch has shown that the least resistance to the =low o= bioelectric energ' in the bod' occurs between the =ascial sheaths, and that when these routes ha!e been charted, the' ha!e been =ound to correspond to the classical acupuncture channels; B'C Iron Shirt Strengthens and Protects the Organs When we pack and wrap the organs with Chi pressure, we start to strengthen the organs; 4he =asciae la'ers co!ering the organs, when =illed with Chi pressure, will act as energizers to the organs; E#tra Chi pressure will escape to the abdo&inal =ascia la'er =ill the abdo&inal ca!it' with Chi pressure, act as a protector to the organs and per&it the Chi to =low &ore easil'; When the abdo&inal ca!it' =ills with Chi pressure, the Chi pressure will start to =ill in the deep =asciae and, =inall', =ill in the outer la'er, acting as a triple la'er or cushion o= Chi pressure to pack and protect all o= the organs, &uscles and !ital glands; 4o better understand how Chi, the =asciae and the organs relate to one another, picture an egg residing inside a balloon =illed with air residing inside another air9=illed balloon, both o= which reside inside one &ore air9=illed balloon; 65ig; );)37 >n egg is nor&all' ?uite !ulnerable, but inside a blown9up balloon, it is cushioned against blows; Inside a triple la'er o= balloons, we see that the egg has e!en greater protection; Dou can throw and kick these three la'ers o= balloons and the egg will re&ain unhar&ed; Chi and the =asciae act in the sa&e wa' to protect the =ragile organs; 4he =asciae are elastic and protecti!e like balloons, and the Chi, e#panding as the air e#pands within the balloons, creates pressure 65ig; );))7 When Chi pressure is reduced b' sickness or a weakened state the organs beco&e cra&ped because the' 'ield and beco&e co&pressed b' pressures e#ternal to the&; Most people, when hit in the abdo&en will =all down, or i= the' are so unluck' as to ha!e the !ital organs hit, are seriousl' inNured in the !ital organs; When the !ital organs are inNured, li=e can be endangered; With this practice o= building la'ers o= protection, 'ou will greatl' reduce the risk o= une#pected inNur' and in &an' instances &ight help to sa!e 'our li=e; 5ro& the =asciae, Iron Shirt e#tends to in!ol!e the bones and tendons and, =inall' the &uscles;
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Egg
/ig. 1.1: 6alloons containing an #gg
/ig. 1.11 Pac" the Chi into the organs and fasciae layers to rotect the organs.
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Cha ter I
B+C 6urn Out /at and Store Chi in the Organs 5ood 6nutrition7 that is taken into the bod' but is not re?uired b' the bod' is turned into =at and stored in the outer la'ers o= =asciae; 4his =at will greatl' reduce the =low o= Chi; 4he Iron Shirt %acking %rocess will help to pack and s?ueeze the =at, trans=or&ing it into energ' to be stored in the =ascial co!ers o= the organs =or use whene!er needed; When Chi pressure occupies the =ascial la'ers, the =at cannot be stored there; 4here=ore, the bod' beco&es trained to con!ert =at into Chi energ' =or storage in the =ascial la'ers; B1C Structure of the 6ones When the =asciae are =illed with Chi, the tendons are strengthened and the bones hold together as one structural piece; When the =asciae are weak, the &uscles are weakened and the bone structure will not hold together; Si&ilarl', when the &uscles are weak, both the =asciae and the tendons are weak; When &uscles are not used, the' di&inish in size and strength as do the =asciae which contain the& and the tendons upon which the' pull when acti!ated; 4here is a constant turno!er o= &ost o= the cells o= the bod' and replace&ents are go!erned b' ongoing needs; It has been de&onstrated that during prolonged periods o= weightlessness in outer space, the constitution o= bones is not as dense as it is on the sur=ace o= the Earth where the greater stresses o= gra!it' signal hea!ier bone growth; When we are 'oung, our bones are =illed with &arrow; 65ig; );)-7 When we beco&e adults, the bones graduall' hollow out, =illing with =at and producing less blood cells, until the' beco&e brittle and susceptible to =racture; Iron Shirt Chi Bung is pri&aril' designed to graduall' reabsorb the Chi li=e9=orce back into the bones, which can be trans=or&ed into bone &arrow to strengthen the bone structure;
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<one Marrow Ca!it'
<one Marrow Ca!it' /ig. 1.1' <hen we are young, our $ones are filled with red ,arrow.
$. Chi Pressure and Meditationi increase Circulation while Reducing the !eart-s <or" >s &entioned, we &ust learn again to use the abdo&en to aid in breathing and to help increase the circulation; 4he abdo&inal area accounts =or two9thirds o= the blood suppl' that =lows through the li!er, kidne's, sto&ach and spleen; When one knows how to pack and release, the abdo&en will act like the &ost e==icient heart 'ou could e!er ha!e; In Iron Shirt Chi Bung %acking %rocess <reathing, b' li&iting the space o= the abdo&en and increasing the pounds o= pressure per s?uare inch, all the organs in the abdo&inal area will be packed in a !er' s&all space; 4his will e#pel all the to#ins and sedi&ent which ha!e accu&ulated in these organs; 4he diaphrag& will pull down to create a !acuu& in the lower part o= the lungs, =illing the lower lobes =irst, and e#tending to the whole lungs; 4his gi!es a longer deeper breath which will =urnish su==icient ti&e and ?uantit' o= o#'gen to cleanse the bod' o= waste &aterials, sedi&ent and to#ins; Cur s'ste&s rel' entirel' upon Chi pressure to &o!e the =luids; Increased pressure in the abdo&inal ca!it' will help to increase
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Cha ter I
the Chi pressure in order to &o!e Chi, blood and l'&ph =luids; 65ig; );)87 When the new blood is released, o#'gen and nutrition will enter into the organs; With this practice, 'ou will graduall' increase the =low o= the circulator' and l'&ph s'ste&s and, in return, will greatl' reduce the work o= the heart; >s 'ou graduall' increase 'our !ital capacit' b' learning how to pack air into the organs, thereb' creating the cushion, or Chi pressure, to protect and strengthen the&, the heart will ha!e to work with progressi!el' less e==ort and circulation will increase; 4he !ital energ' thus conser!ed can be used to enrich our spiritual and creati!e li!es; Cur goal, then, is to increase the organ and abdo&inal pressure so that the Chi presses outward on the =asciae la'ers =ro& inside; 4o do this, 'ou will learn %acking %rocess <reathing to increase the pressure o= Chi in the organs and abdo&en; When this pressure is released, the =asciae e#pand, as do the organs; Chi circulation &editation a==ords a &eans o= generating and directing =ar &ore Chi than would ordinaril' be a!ailable without causing pressure on the heart; Meditation increases circulation and the production o= l'&phoc'tes without a==ecting blood pressure the wa' running and western aerobic e#ercises do; Cnce 'ou ha!e practiced Chi circulation &editation b' learning the Microcos&ic Crbit, 'ou will understand that the energ' &ade use o= in Iron Shirt tra!els !er' &uch along the sa&e route o= the Microcos&ic Crbit, but is =ound to be e#pressed di==erentl' in each o= the channels; >s the Chi =lows &ore =reel' throughout the entire bod' the e#perience takes on new di&ensions;
c. Pre)enting #nergy ;ea"age 4he 4aoists belie!e that Chi can be trans=or&ed into an'thing in our bod'; Certainl' the energ' we channel in the bod' has a generati!e e==ect; 4here=ore, an i&portant =unction o= Iron Shirt is to learn how to create space in the bod' to store Chi energ' and how to pre!ent energ' leakage; Energ' is dispersed and scattered in the a!erage person, escaping out dail' through !arious openings in the bod'; Iron Shirt teaches the practitioner how to seal these openings; > process is then learned to direct this conser!ed energ' to the na!el region, there to be packed and condensed into an energ' ball 65ig; );)/7 which can be directed to an' part o= the bod' or in later practice, to build an energ' bod' to boost the spirit to a higher plane;
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@eart at $est Li!er Bidne's Sto&ach Spleen
/ig. 1.1+ Co, ressing the organs, there$y creating a ressure in the a$do,en, can cause the a$do,en to u, li"e a heart, ,o)ing fluids through the syste,.
/ig. 1.11 Concentrating #nergy into an #nergy 6all.
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Cha ter I
'. Iron Shirt rolongs ;ife

Long li=e and happiness ha!e been pursued b' people =or centuries, and the search still continues; @owe!er, e!en with the added i&petus o= all that &odern science and technolog' can o==er, little, i= an' real progress has been &ade that is in the co&&on do&ain; It is currentl' belie!ed b' &an' here in the West that dail' ph'sical e#ercise helps to sta!e o== aging; @owe!er, statisticall', athletes do not li!e longer nor see& to be appreciabl' healthier =or their e==orts; In =act, as the e==ects o= aging i&pede the& &ore and &ore, &an' o= the& beco&e subNect to depression; 4he' are no longer able to co&pete success=ull'; In order to do &ore strenuous e#ercises, parts o= the bod' &ust be changed; >lso, there see&s to be so&e basis =or thinking that certain situations, such as the stress o= co&petiti!e athletics or the use o= drugs, &a' contribute to pre&ature aging 6discounting inNuries that are sustained in &ore !iolent pursuits7; > 4aoist &ight co&&ent that this is so because in accenting the ph'sical, the spiritual was neglected, as well as the &ind, the ner!ous s'ste& and the internal !ital circuits; ManFs li=e span has been prolonged b' science and technolog'; @owe!er, &ore o=ten than not, the added li=e span can be o= a low enough ?ualit' not to see& to be o= great bene=it; 4he old 4aoist sages sa' that in ancient ti&es, &en li!ed =ro& 233 to ),333 'ears; Modern societ' e&phasizes &aterial aspects o= li=e whereas the ancient 4aoists sought a balance o= the &aterial with the spiritual; 4he 4aoist and Dogic approaches describe an Hinner worldI which &an can de!elop and culti!ate that is re=lected in his Houter worldI; 4here is an old 4aoist sa'ing, HLi!ing one hundred 'ears is co&&on; Li=e is in &' hands, not in the hands o= a Ani!ersal <eing;I It &ight be that this positi!e state&ent is deri!ed =ro& a genuine knowledge o= how to prolong li=e in such a wa' that it is also !ital and satis='ing; 4he 4aoist S'ste& is !er' precise in the &atter o= building Chi, guiding it and =inall' de!eloping skills to &ake the best use o= it; 4o atte&pt to hasten the process b' skipping steps is to end with nothing or to create co&plications such as irregular heartbeat, chest congestion, headache, pain in the heart, chest or back, which result =ro& not knowing how to guide the energ';
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+. Su,,ary of the 6enefits of Iron Shirt Chi Kung *raining

In su&&ar', Iron Shirt Chi Bung I training is di!ided into three le!els: ph'sical, e&otional and spiritual; a; Cn the ph'sical le!el, one learns how to 6)7 align structurall' to strengthen and alter a weak structure into a strong structure so that Chi can =low easil' throughout the bod' and pro!ide roo& =or organs to grow within the bod'Fs structureM 6-7 de!elop a Chi <elt, the &aNor connection o= the upper and lower energ' channels, without which proper structural align&ent and Chi energ' will be lostM 687 deto#i=' and e#ercise the organs and glands in order to charge and pack the Chi in the&, to ser!e as cushioning to surround and protect the&, and to =ill the ca!it' o= the bod' with Chi pressureM 6/7 increase Chi storage between the =asciae sheetsM open the =asciae to ser!e as Chi storage areas o= the bod' replacing =at pre!iousl' stored thereM understand the =unction o= the =asciae la'ers as cushions around the bod' which protect the !ital organsM 627 root down to the earth, sink down and beco&e one with the earth, to be able to pass the outside =orce down to earth through the structure without obstruction, and to pu&p the earth =orce up into the structure and counteract outside =orces with the assistance o= the earthM 6,7 generate an easil' =lowing Chi through the &eridians o= the bod' and trans=or& Chi to a higher HoctaneI to ser!e as the nourish&ent o= the soul and spirit bod'; b; Cn the e&otional le!el, or soul le!el, one learns how to 6)7 condense the Chi into a controllable &ass o= energ', trans=or&ing and &o!ing the Chi b' changing negati!e energ' into positi!e energ'M 6-7 condense li=e9=orce Chi into a ball; 4his is one o= the &ost i&portant =unctions o= the Iron Shirt Chi Bung practice since it enables one to control his Chi so that the Chi will not scatter around the bod' and leak out o= the s'ste&; Condensed Chi will sta' together and ha!e &ore condensed power to be used as a person desires; When 'ou are well trained in condensing the Chi energ' into a ball, b' ph'sicall' &o!ing the abdo&en up and down, or le=t and right, 'ou will be able to &o!e the ball; In later practice, 'ou will be able to use 'our &ind to &o!e the ball and direct it through channels in 'our bod', alwa's returning it to the na!el; In the higher le!el, the condensed Chi beco&es a light ball, like a glowing pearl, which de!elops into the energ' bod', ser!ing as a booster rocket to boost the spirit or space bod' into orbit;
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Cha ter I
c; Cn the spiritual le!el, Iron Shirt Chi Bung condenses, strengthens and creates &ore Chi, thereb' la'ing the groundwork =or a spiritual =oundation 6rootedness7 which ser!es the later part o= the s'ste&; %re!iousl' re=erred to as an Earth Control 4ower this =oundation will direct the spirit in its Nourne' through space where preparations are &ade =or li=e a=ter death;
C. Iron Shirt Chi Kung #0ercises

4he Iron Shirt e#ercises introduced here are pri&aril' concerned with the =asciae and bone structure as well as with so&e tendons; 4hese eight e#ercises 6na&el', E&bracing the 4ree, the Din and Dang %ositions o= @olding the "olden Arn, the "olden 4urtle I&&ersing in Water 6Dang %osition7, the Water <u==alo E&erging 5ro& the Water 6Din %osition7, 4he "olden %hoeni# Washes Its 5eathers, the Iron <ridge and the Iron <ar7, condensed =ro& =ort'9 nine postures, are !er' precise in de!eloping the &ost !ital energ' routes; 4here are &an' e#ercises known that will ser!e this purposeM howe!er, b' doing the eight e#ercises and the structural align&ent e#ercises described in this book, 'ou will deri!e as &uch bene=it as 'ou would =ro& a &uch wider selection o= positions and &o!e&ents; 4hese e#ercises de!elop Chi =low and strengthen =asciae, tendons, bones and &uscles; In the tradition o= 4aoist Esoteric Doga, it is said that 6a7 Chi &o!es the blood 6and the heart works less7M 6b7 blood &o!es &usclesM 6c7 &uscles &o!e tendons, and 6d7 tendons &o!e the bones to which the' are attached; Iron Shirt strengthens &uscles, tendons and bones b' subNecting the& directl' and graduall' to increasing stress; It is a well rounded approach which o==ers, as an additional bene=it, a &eans o= releasing long held areas o= tension; 4his o=ten re=lects in a general sense o= well9being, o= sel=9assurance and ease, along with better posture; Man' o= &' students report that Iron Shirt has enabled the& to achie!e a deep sense o= =eeling grounded and centered; Cthers suddenl' disco!er that their hands and =eet are no longer cold; 4here is another ad!antage to Iron Shirt; 4he pneu&atic e==ect Noins what would otherwise be separate &e&bers o= 'our bod' into one continuous unit; 4his produces a tre&endous increase in &echanical ad!antage that increases geo&etricall' as this work progresses;
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4he Ani!ersal 4ao S'ste& o==ers &an' t'pes o= practices, &an' o= which can be practiced indi!iduall'; @owe!er, it is &ost bene=icial to the practitioner to realize that all are interrelated and practicing the& together will bring the best results; I= one atte&pts to practice 4ai Chi Chuan, =or e#a&ple, be=ore ha!ing =irst culti!ated internal energ' through Iron Shirt, it &ight be co&pared to entering high school without ha!ing learned the alphabet; Iron Shirt Chi Bung is the =oundation o= 4ai Chi which uses structural align&ent as a basis =or e#ercise; Man' people ha!e the wrong idea about 4ai Chi; When the energ' is =elt in the 4ai Chi &o!e&ents, the practitioner wants to &o!e the energ'; @owe!er, the &o!ing =or& o= 4ai Chi occupies the &ind with &an' things other than &o!ing the energ'; 4he &ore the practitioner &o!es his =or&, the busier his &ind, &aking hi& less aware o= the subtle energ' that can be =elt within hi&sel=; In other words, the si&pler one keeps the acti!it' o= the &ind, the better one can =eel his inner workings; Iron Shirt uses the &ind to guide the Chi =low in a static position; I= 'ou train in the &ethods o= Iron Shirt =irst, 'ou learn well how to &o!e the Chi; 4hen when 'ou practice 4ai Chi, it is easier to &o!e the Chi while practicing the &o!ing =or&s; In the Ani!ersal 4ao S'ste&, we re?uire students to learn the Microcos&ic Crbit, Iron Shirt Chi Bung, and then 4ai Chi; 4here=ore, the structural rooting and energ' discharge and control that is learned in Iron Shirt can be trans=erred into the 4ai Chi =or&; It should also be noted that to practice 4ai Chi Chuan properl', it is necessar' that 'our &editation practice take 'ou at least to the le!els in the Ani!ersal 4ao S'ste& o= 5usion o= the 5i!e Ele&ents or to Lesser Enlighten&ent Ban and Li; Since the basic approaches o= the Microcos&ic Crbit, Iron Shirt Chi Bung, Se&inal or C!arian Bung 5u, and 4ai Chi Chi Bung deal with so&e aspect o= coa#ing energ' out o= the deepest and outer&ost reaches o= the bod', it is wise =or the practitioner who is interested in de!eloping =ull' his ph'sical, e&otional and spiritual potential to consider the Ani!ersal 4ao S'ste& in its entiret';
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Cha ter I
8. *hree ;e)els of Iron Shirt

4his =irst Iron Shirt book is concerned with the =irst le!el o= Iron Shirt, Iron Shirt Chi Bung I, in which, through internal organs e#ercises, the =asciae 6the connecting tissue which co!er the organs and glands7 are energized; 4he second book, Iron Shirt Chi Bung II, deals with tendon e#ercises, known since olden ti&es as OChanging the 4endonsF; 4his practice utilizes the &ind and heart to direct, stretch and grow the tendons; Iron Shirt Chi Bung III, the third book in this series, works on bone structure and increases the bone &arrow; 4his procedure, known b' the ancient 4aoists as HCleansing the MarrowI, is used to clear out =at stored in the hollow bone and absorb the creati!e power 6se#ual energ'7 into the bone to rebuild the bone &arrow; <ones are the &aNor blood builders, including the white blood cells necessar' to the bod'Fs de=ense &echanis&s;
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Initial Pre arations
Cha ter '

A. Iron Shirt 6reathing and Rela0ation
Dou &ust not use =orce in an' o= these procedures; 4hese e#ercises depend !er' &uch upon &ind control and rela#ation; In doing the chin press, which is acco&plished b' pressing the chin down to the chest and pushing out C9., the chest &ust re&ain rela#ed i= 'ou are not to de!elop chest pain and congestion and i= 'ou are to a!oid di==icult' in breathing; %ractice the rela#ation o= the Inner S&ile and run 'our Microcos&ic Crbit 6described brie=l' in this Chapter and &ore =ull' in the book, Awa"en !ealing #nergy *hrough the *aoC. I= 'ou =ind 'oursel= shaking and Nerking about, Nust si&pl' let it all happen; It is a re=reshing e#perience; In a standing or walking position, 'ou can stroke 'our chest with 'our pal&s =ro& top to botto& =ro& nine to eighteen ti&es to relie!e an' congestion that &ight ha!e accu&ulated there; <urp, i= the need arises; I= 'ou begin to sali!ate copiousl', tighten 'our neck &uscles, press 'our chin to 'our chest, Os&ile downI through all o= 'our organs and then put 'our tongue to 'our palate and, using =orce, swallow sali!a so that 'ou =eel as though 'ou ha!e indeed swallowed all the wa' down to 'our na!el; Concentrate there until 'ou can =eel 'our na!el grow war&; %ractice the Iron Shirt Chi Bung breathing twice per da' onl' during 'our =irst week o= practice and three ti&es per da' in the =ollowing week; <' the second to =ourth week, 'ou can increase si# to nine ti&es and increase the length o= ti&e in %acking <reathing;
1. A$do,inal and Re)erse 6reathing B#nergi@er 6reathingC

4hose who ha!e not been trained in Chi Bung, Doga or an' other breathing e#ercise will be tense and will use !er' shallow, short breaths, uilizing onl' one9third o= the lungs; 4his causes lose o= Chi pressure in the abdo&inal ca!it'; With practice, proper breathing is acco&plished; Iron Shirt breathing co&bines !arious t'pes o= breathing; 5irst, abdo&inal breathing is practiced to energize and loosen the =ascial
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Cha ter II
la'ers o= the bod'; When the breath is har&onized, Chi is sent down to the na!el; >t this ti&e, re!erse breathing is initiated; >bdo&inal and re!erse breathing are the two basic wa's o= breath training; %racticed together the' are known as Energizer breathing, but ha!e also been called H<reath o= 5ireI or H<ellows <reathingI;
<reathe to create a round shape, e#panding not onl' the sto&ach but all sides;
Inhale with the iaphrag& %ressing own; >bdo&en e#pands Cut;
Inhale with the iaphrag& Ap; >bdo&en &o!es in;
Cross9Section o= the >bdo&en
/ig. '.1 BaC A$do,inal 6reathing
B$C Re)erse 6reathing
>bdo&inal and re!erse breathing are caused b' the up and down &o!e&ent o= the thoracic diaphrag&; 65ig; -;) 6a7 and 6b77 uring abdo&inal breathing, the diaphrag& lowers and =orces the !ital organs, especiall' the adrenal glands, to co&press downward, allowing the lower lobes o= the lungs to =ill with air, and =orcing the abdo&en to protrude; 4he chest and the sternu& sink, which presses and acti!ates the th'&us gland; Apon e#halation, the sto&ach returns to a =latter shape and the other !ital organs return to their original size and shape; In re!erse breathing, on inhalation
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we =latten the sto&ach, push the organs and diaphrag& up, and allow air to =ill the whole lungs; >s 'our practice de!elops, 'ou will be able to &aintain a lowered diaphrag& during re!erse breathing, thereb' lowering and co&pressing the organs; Apon e#haling, we =ill the abdo&en out; 4he &otions thus created &assage the !ital organs to a certain e#tent; It is to re!erse breathing that H%ackingI <reathing is added;
a. Practice A$do,inal 6reathing B/ig. '.1 BaCC 6)7 4o practice abdo&inal breathing, keep the chest !er' rela#ed; 4his &a' be di==icult at =irst, but it is i&portant; <egin b' breathing in, drawing the air into the abdo&en; 6-7 Make the chest hollow and drop the diaphrag& down; 65ig; -;-6a77 %ressure is =elt inside the abdo&en which will begin to protrude on all sides in a rounded shape; o not e#pand the sto&ach onl'; With the diaphrag& lowered and the abdo&en =illed with air the inches o= spacing containing the abdo&inal organs are &ini&ized; 65ig; -;-6b77
/ig. '.' 6a7 iaphrag& pressing down on the >drenals and Bidne's;
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Cha ter II
687 @old 'our breath =or a &o&ent and e#hale, =latten the sto&ach to the spine and =eel the perineu& 6the region between the genital organs and the rectu&7 =lood with the pressure; %ull the se#ual organs up; 4he chest and the sternu& sink, pressing and acti!ating the th'&us gland; 65ig; -;87 o not use =orce; It is enough to =eel a slight pull and =lattening o= the chest; 6/7 Inhale and rela#, &aintaining a dropped diaphrag&, and =eel the air e#pand on all sides o= the abdo&en 6not onl' the =ront7 like a round ball; E#hale and =eel the pull o= the se#ual organs; 627 With each inhalation and e#halation counting as one set, practice each set nine, eighteen, and then 8, ti&es; >bdo&inal breathing, as the initiation o= what is called HEnergizer <reathingI, is used throughout all the e#ercises as a pre9e#ercise to %acking %rocess <reathing; It is also used a=ter packing process breathing to regulate the breath;
4h'&us "land
iaphrag& >drenal "lands Bidne's
/ig. '.+ <hen the dia hrag, resses down on the adrenal glands, the sternu, sin"s. *his acti)ates the thy,us gland.
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6,7 I= 'ou =ind that 'our diaphrag& beco&es tight and pushed up into the rib cage, rub the diaphrag& with both hands using the =ingers to gentl' work the diaphrag& so that it will drop down out o= the rib area into a rela#ed position; 65ig; -;/7 4ightness in the abdo&inal area is one o= the &ain causes o= breathing proble&s; >bdo&inal &assage will help to relie!e the tightness o= the diaphrag&; Ase 'our =ingers to lightl' &assage the abdo&en in the na!el area until 'ou =eel the tightness ease; 4his will greatl' i&pro!e 'our deep breathing;
iaphrag& down, lung capacit' increases;
iaphrag& up, lung capacit' decreases;
/ig. '.1 /ront =iew of the 8ia hrag,
$. Practice Re)erse 6reathing B/ig. '.1 B$CC 4ight &uscles in the chest can be a proble&, and so it is i&portant to rela#; It is not the &uscles but this rela#ation which holds the Chi packed inside; Moreo!er using and training the &ind to direct and condense the Chi are the ulti&ate goals o= Iron Shirt training; >s 'ou begin to inhale =or re!erse breathing, the organs and diaphrag& are pushed up as the air =ills the entire lungs; >s 'our practice de!elops, 'ou will be able to control the diaphrag& and organs, &aintaining the& in a lowered position; $e!erse breathing, as the preparation =or %acking %rocess <reathing, also takes place in the lower abdo&en and should be practiced in conNunction with abdo&inal breathing; raw air into the abdo&en while contracting the &uscles in =ront o= the abdo&en;
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Cha ter II
<egin with abdo&inal breathing, and =ollow with re!erse breathing; 6)7 %ractice abdo&inal breathing si# ti&es; Apon the last e#hala9 tion, =latten the sto&ach; Maintain the =lattened sto&ach and begin re!erse breathing upon inhalation; 5eel the abdo&en =latten e!en &ore, as i= it were approaching the spine and =eel the perineu& =lood with a pressure; %ull the se#ual organs up and, at the sa&e ti&e, tr' to lower the diaphrag& so that 'ou are pushing down on the organs; 4r' not to let the diaphrag& push up; Lowering the diaphrag& is the hardest part o= re!erse breathing; It is !er' i&portant now to practice the rela#ing techni?ue o= s&iling to the diaphrag& and the abdo&en; 6-7 E#hale, releasing the pressure in the perineu& and in the se#ual organs; E#hale through the lower abdo&en, allowing the pressure to protrude =ro& the lower abdo&en to all sides and not onl' the sto&ach; $ela#, letting the =asciae e#pand while releasing and rela#ing the chest totall'; S&ile down; $ela#; 687 Counting each inhalation and e#halation together as one, practice re!erse breathing si#, nine, and then eighteen ti&es; %ractice until 'ou are able to control the diaphrag& with 'our &ind, co&&anding it to lower down or rise up;
'. Pel)ic and (rogenital 8ia hrag,s

4he bod' also contains a pel!ic diaphrag& and a urogenital diaphrag& which are e#ceedingl' i&portant in trans&itting energ' in Iron Shirt; 65ig; -;27 4he pel!ic diaphrag& is a &uscular wall that e#tends across the lower part o= the torso, suspended conca!el' downward =ro& the le!el o= the s'&ph'sis pubis 6the Noint o= the pubic bones7 in =ront and the sacru& 6the back o= the pel!is7 in back; 4here are se!eral organs that penetrate this &uscular partition that lies between the pel!ic ca!it' and the perineu&; 4hese are the urethra, the !agina and the rectu&, and the' are supported b' the pel!ic diaphrag&; In =act, the pel!ic diaphrag& is the =loor o= the pel!ic ca!it' which contains the large intestine, s&all intestine, bladder, kidne's, li!er spleen, and pancreas; It is the pel!ic diaphrag& that li=ts up and &aintains the shapes o= the !ital organs; <elow the pel!ic diaphrag& and abo!e the perineu& is another &uscular diaphrag& called the urogenital diaphrag&; 65ig; -;,7 4his is penetrated b' the urethra, while its underside is the attach&ent site o= the root o= the penis or !agina; 4he pudendal
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ner!e connects the &uscles o= the urogenital diaphrag&, the penis or !agina and the anus; 4here is a &e&branous super=icial =ascia that attaches to the back o= this lower&ost diaphrag& that co&es =orward to engul= the scrotu& or !agina 6which also contains &uscle7 and Noins with the abdo&inal wall; 4he i&portance o= these anato&ical structures will beco&e apparent as 'ou progress in 'our work in 4aoist Doga, especiall' in Iron Shirt I, II and III and in 4aoist Secrets o= Lo!e 6Se&inal and C!arian Bung 5u7; 4hese two diaphrag&s ser!e to assist the =low o= pressure to the !ital organs and glands, and help tre&endousl' to increase Chi pressure in the organs and the abdo&en; Bnowing how to utilize and control these diaphrag&s will i&pro!e 'our capabilities in all le!els o= the Ani!ersal 4ao practice;
4hora# Chest >bdo&en iaphrag&
%el!ic <ri& %erineu&
%el!is
iaphrag&
Arogenital iaphrag&
4hora# Chest iaphrag& >bdo&en Aterus
%el!is
iaphrag&
%el!ic <ri&
Arogenital iaphrag&
/ig. '.3 Pel)ic and urogenital dia hrag,s are the ,a>or lower seals which re)ent )ital energy fro, lea"ing out the lower o enings. - 13 -
Cha ter II
%ubic <one <ladder %rostate
%erineu& Arethra Side Cross9Section @ui9Din 6%erineu&7 %ubic <one Cocc'# Arethra 5ront View
Arogenital iaphrag& Arethra >nus @ui9Din 6%erineu&7 Side View Cocc'# <otto& View
/ig. '.4 A closer )iew of the urogenital dia hrag, in the ,ale
+. Iron Shirt Pac"ing Process 6reathing BChi PressureC

%acking %rocess <reathing is the &ost i&portant breathing techni?ue to &aster in the practice o= Iron Shirt; It is used in all o= the Iron Shirt postures and practicing it well will be a great aid in bene=itting =ro& the postures; 4he %acking %rocess creates air pressure in a s&all space so that the bod' can ha!e &ore pounds o= pressure per s?uare inch 6psi7; 4he i&portance o= not onl' e#panding the abdo&en out in the =ront but allowing it to protrude on all sides has been stressed in the description o= abdo&inal and re!erse breathing; 4he sa&e is true o= %acking <reathing; 4he e#pansion o= the =ront, back and sides occurs proportionatel' until the abdo&inal area beco&es round like a ball; 65ig; -;.7 Watch a child breathe and 'ou will notice
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that his0her abdo&en is round; In Chapter ), we co&pared this pheno&ena to a tire which in=lates to a certain nu&ber o= pounds o= air pressure 6psi7 in order to li=t and support a car <' utilizing this process, the hu&an bod' can store air pressure 6energ'7 in !arious parts o= the bod'; When the pressure 6Chi7 drops, all the organs will drop and stack on each other dropping down and gi!ing a greater burden to the pel!ic and urogenital diaphrag&s; Chi pressure will help the organs hold their shape and upli=t the organs into their own positions so that energ' can =low easil'; 4hus, the Chi pressure ser!es as an energ' charger o= the organs;
/ig. '.5 A$do,en during Pac"ing Process 6reathing $eco,e rounded li"e a $all.
4he 4aoists belie!e that the bod' has &an' openings: one =ront door the se#ual organM one back door the anusM and the se!en openings o= its windows, two e'es, two ears, two nostrils, and one &outh; It is through these openings that energ' can enter or leak =ro& the bod'; In the practice o= Iron Shirt, we learn to seal our bodies to pre!ent energ' leakage and the loss o= Chi pressure, enabling us to pack, condense and store energ' in our bodies and organs; %ulling up the pel!ic and urogenital diaphrag&s helps to seal the se#ual organ and anus doors; 4urning the attention o= 'our senses down to the na!el area will also help to seal the energ';
a. Pre aration (sing A$do,inal and Re)erse 6reathing B#nergi@er 6reathingC Sit at the =ront edge o= 'our chair 6the best position =or practicing the Microcos&ic Crbit also7; %lace 'our tongue at the roo= o= 'our &outh to seal the leakage o= tongue and heart energ'; Listen inwardl' to 'our kidne's and breathe inwardl' to the lungs; Look inwardl' to the li!er, and all o= the other organs as well, to seal the senses =ro& the inside;
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Cha ter II
6)7 Start with the =irst stage o= Energizer <reathingM that is, abdo&inal breathing; 65ig; -;+6a77 Inhale slowl' but strongl'; Beep the chest rela#ed and =eel the area o= the lower abdo&en below the na!el and perineu& bulge; 6$e&e&ber abdo&inal and re!erse breathing originates =ro& the lower abdo&en, appro#i&atel' one and one9hal= inches below the na!el;7 4hen, =orce=ull', e#hale; 1otice that when 'ou e#hale, the bell' =lattens toward the spine; 65ig; -;+6b77 5eel the se#ual organs pull up; 4he perineal bulge di&inishes; Learn to keep the sto&ach =lat a=ter e#haling; Inhale slowl' again and allow the perineu& to bulge as 'ou do so; $epeat in &ultiples o= eighteen to 8,; 4he purpose is to energize the Chi and is also called H5anning the 5ireI; 6-7 When 'ou are read' and =eel that 'ou ha!e sunk the Chi downwards towards the na!el, e#hale so that the abdo&en =lattens towards the spine; 4he chest and sternu& sink down, pressing and acti!ating the th'&us gland; E#hale once &ore and lower the diaphrag& down; 65ig; -;+6c77 @old =or a while and then, using re!erse abdo&inal breathing, inhale ten percent o= 'our =ull capacit' to the na!el 6ten percent &eans a short, little breath7 while keeping the bell' =iat 65ig; -;+6d77, then rela# the chest and bell'; 4r' to keep the diaphrag& low;
$. 6uilding Chi Pressure 687 Inhale about ten percent while contracting the pel!ic and urogenital diaphrag&s; 65ig; -;+ 6e77 %ull up the se#ual organs and tighten the anus to seal in 'our energ'; Co&press the abdo&inal organs in three directions: abo!e =ro& the lowered daphrag&, below =ro& the se#ual organs, and in =ront =ro& the abdo&inal wall; 4he ribs and spine hold =ro& behind; 65ig; -;-6b77 Inhale ten percent; Contract the le=t side o= the anus, thereb' bringing the Chi to the le=t kidne'; %ack and wrap the energ' around the le=t kidne' and the adrenal glands; >t the sa&e ti&e, pull in &ore o= the le=t sto&ach towards the spine; %ull up the right anus and bring the Chi to the right kidne'; >t the sa&e ti&e, pull &ore on the right side o= the abdo&en wall, =lattening it towards the spine; %ack and wrap the energ' around the right and le=t kidne's; 65ig; -;+6=77 @old this position =or as long as 'ou can;
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$e&e&ber i= the diaphrag& beco&es tight and pushed up, rub it with both hands to gentl' work the diaphrag& so that it will drop down into a rela#ed position; 65ig; -;/7
Lung iaphrag& >bdo&inal Ca!it' %el!ic Ca!it'
6a7 Energizer <reathing
6b7 E#hale, 5latten the abdo&en to the spine;
6c7 E#hale and lower the iaghrag&;
6d7 Inhale ten percent, keeping the bell' =lat;
6e7 Inhale ten percent, contracting the %el!ic and Arogenital iaphrag&s;
/ig. '.7 Pac"ing Process 6reathing
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Cha ter II
>drenal "lands Bidne's
5irst %ull Ap to Strengthen the Bidne's
C!aries
Middle $ight Le=t
>nus
6=7 Inhale ten percent; Contract the le=t and right anus; <ring Chi to the le=t and right kidne's; %ack and wrap the kidne's; /ig. '.7 Pac"ing Process 6reathing
- 3: -
6/7 When 'ou can no longer hold 'our breath, inhale ten percent &ore air on top o= the air that 'ou alread' ha!e inhaled; Contract the perineu& &ore tightl' especiall' the se# organs; Dou can Nerk a little, in order to pack the energ' in the lower abdo&en; Seal and li&it the energ' to a s&all area; Dou &ust &aintain a rela#ed chest and sink the sternu& so that the diaphrag& will sta' so=t and lowered; 4he sto&ach is =lat and held in; 5eel the pressure e#tend to the area o= the sper& palace0o!ar' palace; 65ig; -;+6g77 %ull the se# organs and the anus up again and seal the& so that no energ' can leak out; 627 Inhale ten percent &ore air; 6Dou can e#hale a little in order to inhale &ore air7; Contract the pel!ic area and lower part o= the abdo&en, and hold this position =or as long as possible; 65ig; -;+6h77 6,7 Inhale ten percent &ore; $epeat; 5eel the pressure build in the perineu&; 65ig; -;+6i77 6.7 <' this ti&e, it &a' see& that 'ou cannot acco&&odate an' &ore air, but i= 'ou e#hale a little bit, bend =orward slowl' and direct 'our attention to the kidne's, =eeling the& e#pand on both sides and backwards, rela#ing and trusting that the air will ha!e roo& there, 'ou will be able to inhale the last ten percent o= 'our =ull capacit' to that area in the back; 65ig; -;+6N77 @old as long as possible; 4his will help to open the sides and back; 6+7 E#hale; Sit up straight; 6*7 1or&alize breathing b' using abdo&inal breathing; When 'ou e#hale and rela# at the end o= such a session, 'ou will i&&ediatel' e#perience heat or =eel the energ' run all around the bod'; %ut the tongue to the palate; >t this point 'ou should &editate and circulate the Microcos&ic Crbit =or a =ew rounds; Collect the energ' in the na!el when 'ou ha!e =inished; 65ig; -;+6k77 Asing this breathing &ethod, the organs are packed, co&pressed and strongl' &assaged; When 'ou inhale, blood and energ' 6Chi7 will rush in with great =orce to clear the organs out, &aking the& progressi!el' stronger and healthier; I= 'ou =eel energ' stuck in the heart area, use both hands to brush the chest in a downward &otion; In addition, 'ou &a' want to do the @ealing Sound =or the heart 6see the &ethod described in the book, *aoist <ays to *ransfor, Stress into =italityC and walk around, shaking out the ar&s and legs;
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Cha ter II
Sper&0C!ar' %alace
Lower >bdo&en
%erineu&
6g7 Inhale ten percent down 6h7 Inhale ten percent down 6i7 Inhale ten percent to the lower abdo&en;to the pel!ic area and lower down to the perineu&; abdo&en;
6N7 <end =orward to acco&&odate &ore air;
6k7 Collect the energ' at the na!el; /ig. '.7 Pac"ing Process 6reathing
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1. Points *o Re,e,$er in Practicing the 6reathing #0ercises

a; >lwa's re&e&ber: 8o not use force. $ela# the chest so that the chest, sternu& and diaphrag& can sink down; b; When packing, sta' so=t inside, not tense, at least =or a good deal o= the ti&e; So=t energ' is said to be unli&ited; c; o no &ore than three c'cles o= packing per da' =or the =irst week; "raduall' increase to si#, nine and eighteen c'cles per da'; 4his e#ercise is &uch &ore strenuous than 'ou &ight i&agine; Energ', wrapped around the organs and pushed into the =asciae b' opposing pressure, e!entuall' increases the a&ount o= energ' stored in the =asciae and organs, protecting 'ou against blows or une#pected inNuries;
3. Preli,inary #0ercises
@ere are so&e e#ercises which will be !er' help=ul to 'ou in the practice o= Iron Shirt Chi Bung; >ll e#ercises should be per=or&ed as o=ten as the bod' =inds necessar' in &ultiples o= three; a. Chec" the 8ia hrag, 4he =ollowing is a procedure to check that the diaphrag& is lowered; 5irst, press deepl' on the sto&ach with the =ingers o= one hand directl' below the sternu&; Dou will =eel a sharp pain that will tell 'ou that 'ou ha!e pressed on the sto&ach; 1e#t, inhale, allowing the abdo&en to balloon out; 4ouch the diaphrag& under the rib cage near the sternu&, abo!e the sto&ach; Dou will =eel a pain which is ?uite di==erent =ro& sto&ach pains; Make sure 'ou are rela#ed so that the diaphrag& lowers; 4his is the &ost i&portant part o= Iron Shirt practice; Beep the diaphrag& lowered at all ti&es while using the packing process; 4his will pre!ent the Chi =ro& congesting the lungs and heart and allow it to continue its course downward to the na!el;
$. Massage the 8ia hrag, Man' people ha!e a !er' tight, sti== diaphrag& which sticks to the rib cage; 4o release the diaphrag&, 'ou can &assage abo!e the rib cage: 6a7 &assage along the rib cage =ro& top to botto&M 6b7
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Cha ter II
use the inde#, third and =ourth =ingers to push downward =ro& the rib cage, and =eel the stretch o= the diaphrag&; 65ig; -;*7 When the diaphrag& is stretched, 'ou will =eel breathing to be easier and deeper; 4his can easil' be acco&plished in the &orning when 'ou rise;
iaphrag&
%ress in and down all along the edge o= the rib cage; /ig.'.9 Releasing *ension in the 8ia hrag,
c. A$do,inal 6reathing in a ;ying Position Dour greatest reser!oir o= Chi is in the area o= the na!el; Concentrating on this area can increase Chi pressure and sti&ulate its =low; Dour Chi alwa's tra!els to where 'our attention and acti!it' is centered; When 'ou breathe high in the chest, 'our Chi goes there and, because Chi cannot be stored there, 'ou will begin to =eel distress; >bdo&inal breathing will a!oid this proble&; 4his e#ercise will help 'ou acco&plish abdo&inal breathing in a l'ing position easil'; Lie =lat on 'our back with the legs =lat on the =loor or with the =eet on the =loor and the knees raised Nust enough to allow the lower back to =latten against the =loor; %lace one hand on the sternu& and the other hand on the lower abdo&en; When 'ou inhale, allow
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the bell' to swell enough to raise the hand that 'ou ha!e resting on it, while the chest re&ains co&parati!el' still; o this to the count o= nine, and then put the ar&s at the sides; E#hale; <reathe in =or nine &ore such c'cles; <reathe abdo&inall' without using the hands; 4hen place the hands on the chest and lower the abdo&en again and repeat the e#ercise; <e alert to this breathing process and not to how 'ou =eel; %ut the hands at the sides o= the bod' again, and realize what 'ou ha!e learned; $epeat this e#ercise l'ing on one side and then the other; 4o gi!e 'ou stabilit' in this position, bend the knees in =ront o= 'ou so that i= so&eone were to look at 'ou =ro& abo!e, 'ou would look as i= 'ou were seated in a chair; When breathing, graduall' =eel the air e#pand =ro& the lower lungs to the &iddle, the le=t, the right side and up, until the chest =eels like a c'linder;
d. A$do,inal 6reathing on a Slant 6oard 4his e#ercise will greatl' increase the pressure and strength o= the abdo&en and strengthen the diaphrag&; Lie on a slant board with the head towards the =loor while doing this sa&e e#ercise; Asing a weight on the lower abdo&en while l'ing =lat, breathe in so that the weight is raised as the diaphrag& lowers; E#hale; 4he diaphrag& goes back to its nor&al position and allows the bell' to =latten and lower the weight; %ractice this dail', increasing the weight once a week and 'ou will soon ac?uire a great control in directing Chi to the lower abdo&en while strengthening the abdo&inal &uscles; <' putting the board higher up on the wall, 'ou can increase the de&ands &ade on the abdo&en and diaphrag&; 4his approach allows 'ou to disco!er !arious wa's o= adapting to a new position and gain greater control; >lwa's repeat in &ultiples o= three to 8, ti&es; When 'ou are pro=icient at abdo&inal breathing, 'ou &a' go on to the ne#t e#ercise;
e. Strengthening through Counter Pressure 5or this e#ercise 'ou will need a partner who will e#ert pressure on speci=ic points o= 'our bod' using a =ist; Dour partner should coordinate with 'ou to deter&ine the correct a&ount o= pressure re?uired =or 'ou to respond; 6)7 @a!e 'our partner hold a =ist against 'our solar ple#us; 65ig; -;)37 Inhale, directing 'our attention and 'our diaphrag& to the
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Cha ter II
point o= contact, and produce a counter pressure; %ractice this si# ti&es onl', resting a=ter each ti&e, and 'ou will see how ?uickl' 'ou ha!e learned to respond; 6-7 Dour partner should hold a =ist against 'our na!el area; 65ig; -;))7 Inhale, direct 'our attention and 'our diaphrag& to the point o= contact, and produce a counter pressure; %ractice at this spot si# ti&es, resting a=ter each ti&e; 687 1ow, ha!e 'our partner hold a =ist against the lower abdo&inal area; Inhale and direct 'our attention and 'our diaphrag& to this area, producing a counter pressure; %ractice this e#ercise si# ti&es also, again resting a=ter each ti&e; 6/7 5inall', ask 'our partner to hold a =ist against each side separatel', a little towards the back in the kidne'sF areas 6!ulnerable areas which are easil' hurt b' a blow7; 65ig; -;)-7 Inhale, direct 'our attention to the spot and produce a counter pressure; o this si# ti&es, re&e&bering to rest a=ter each ti&e; 4his e#ercise will begin to strengthen the kidne'sF areas; 627 Change places with 'our partner and repeat 6)7 through 6/7; 4he e==ects o= this si&ple e#ercise are widespread; It is in!igorating, will &obilize an otherwise la# abdo&en and can help 'ou co&plete the Microcos&ic Crbit ?uickl'; I= 'ou cannot do it with a partner use a wooden dowel a==i#ed to a =lat board; 4he dowel should be about one and one9hal= inches in dia&eter; Si&pl' place the =iat sur=ace against a wall and lean against the dowel so that it presses against those places described abo!e;
f. A$do,inal 6reathing in a Standing Position Standing positions are &ostl' used in the Iron Shirt practice; It is harder to acco&plish abdo&inal breathing in a standing position, thus 'ou need to be &ore rela#ed; >s 'our abdo&inal breathing in a l'ing position i&pro!es, 'ou will &ore easil' control it in a standing position; While standing, the =asciae ha!e tension to hold the &uscles and the organs; 4his e#ercise is to strenghthen the abdo&inal =asciae; 4his is a &eans o= ac?uainting 'ou with the wa' the &ind and bod' work together and o= learning how to bring energ' to a =ascial area; Stand with the =eet a shouldersF width apart; $ela# the entire bod' and &ake sure the diaphrag& is lowered; 4ake a deep abdo&inal breath, swelling out the bell'; @old it as long as 'ou can co&=ortabl'; E#hale; When 'ou =eel the need, inhale; $epeat this c'cle in &ultiples o= three;
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/ig. '.1: ?our artner with his fist againt your solar le0us.
/ig '.11 ?our artner with his fist againt your na)el.
/ig. '.1' ?our artner ressing with his fist against your side, towards the $ac", in the "idney area.
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Cha ter II
4h'roid and %arath'roid "lands 5ourth pull up Lungs @eart Li!er Spleen Bidne's
C!aries
$ight
Le=t
Middle
>nus /ig. '.1+ *rain the ,ind to direct Chi to the organs and glands.
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g. 2etting #nergy to A$do,en $y training the Mind to direct it. >=ter 'ou ha!e learned Iron Shirt <reathing, 'ou can practice sending energ' to the abdo&en; With this e#ercise, 'ou will graduall' train 'our &ind to direct and increase the Chi pressure at will to the upper &iddle and lower abdo&inal areas, or to the le=t or right kidne's, packing, wrapping and energizing the&, to the adrenal glands, the li!er, the spleen, the pancreas, the lungs, the heart, the th'&us gland, or the th'roid and parath'roid glands; 65ig; -;)87 6In the ad!anced le!el, 'ou will learn to direct Chi to other parts o= the bod' as well;7
h. Practice% 8e)elo ,ent of Iron Shirt Protection Make 'our le=t hand into a =ist, with the inside edge o= the =ist =acing inward as i= it were holding a kni=e, and hold it o!er the abdo&inal area; Inhale; I&agine that Chi is =illing the lower abdo&en and that the edge o= the =ist is e#erting )33 pounds o= pressure against the abdo&en; 65ig; -;)/7 $esist; 1ow rela#; Inhale; o not =orce the energ' in an' wa'; When 'ou =eel co&=ortable with this pressure, graduall' increase it so that the bod' will be able to handle it; 4his prepares 'ou so that i= 'ou were hit without an' warning an'where on the bod', 'ou could send Chi to those points to cushion the bod' and !ital organs =ro& har&; Most people cannot take a punch to the sto&ach, which is located at the le!el o= the solar ple#us; With this training, 'ou would be able to do Nust that; @owe!er in the 4aoist practice we do not encourage people to show o== b' taking a punch; Dou &ust &ake sure 'ou are rela#ed throughout this e#ercise; begin b' H=illing the abdo&en with airI; Dou can achie!e this b' concentrating on the area around and below the na!el; 4he area =ro& the na!el to the sternu& is di!ided into =our parts; 65ig; -;)27 Where!er 'ou direct 'our attention, Chi appears and protects the area like an in=lated rubber tire; Ase no =orce at an' ti&e in this practice; Si&pl' breathe into the area 'ou want to cushion, and concentrate on it while graduall' pushing 'our pal& into it; o this s'ste&aticall' so that 'ou co!er all the bod' sur=aces that 'ou can reach;
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Cha ter II
Cnce 'ou de!elop energ' in the region between the sternu& and the na!el su==icient to protect 'ou against une#pected inNur', the rest o= the abdo&en is &ore easil' protected; 4he counterpressure that is created dri!es Chi into the =asciae; When the deep =asciae =ill with Chi pressure, the Chi pressure will spread out to the second la'er o= the =asciae; 65or &ore detailed in=or&ation regarding =asciae, see Chapter /;7 Soon, as 'ou increase pressure in the abdo&en, 'ou will be able to &o!e the Chi pressure around the abdo&inal area; %ractice this constantl' in conNunction with all o= the Iron Shirt e#ercises; Cnce 'ou ha!e beco&e pro=icient with the hand, 'ou can use a short stick; %ress the stick in the abdo&inal area and push in as 'ou bring the Chi pressure to the area to counteract the stick;
)33 lbs;
)33 lbs; lb )3 s; 3
/ig. '.11 I,agine e0erting 1:: ounds of ressure against the a$do,en.
- 4: -
1 ' + 1
/ig. '.13 /our 8i)isions of the A$do,en $elow the Sternu,.
6. Su,,ary of Iron Shirt 6reathing

4he breathing processes e#plained in this Chapter &a' see& to be nu&erous but, in =act, all relate and lead to Iron Shirt breathing;
1. #0ercises to I, ro)e A$do,inal 6reathing

a. A$do,inal 6reathing in a ;ying Position 6)7 Lie supine, legs =le#ed or e#tended, hands on bell'; Inhale nine counts; $aise hands; E#hale; $epeat nine ti&es with 'our hands at 'our sides; 6-7 Lie supine, legs =le#ed or e#tended, hands on chest and lower abdo&en; Inhale nine counts, allowing the bell' to rise; E#hale; $epeat nine ti&es with 'our hands at 'our sides; 687 $epeat 6)7 and 6-7 on each side with knees =le#ed;
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Cha ter II
$. A$do,inal 6reathing on a Slant 6oard 6)7 Cn a slant board, using a weight on the bell', inhale, raising the weight; @old; E#hale; 6-7 Lower the weight; $epeat, adding to the weight on a weekl' basis; $epeat in &ultiples o= three, nine, eighteen and 8,; c. Strengthening *hrough Counter Pressure Ase &ind and bod' to direct pressure =ro& within against an out9 side =orce, concentrating Chi in a particular area o= =ascia; d. A$do,inal 6reathing in a Standing Position 6)7 Stand with =eet a shouldersF width apart; Inhale and hold as long as co&=ortable; E#hale; $epeat in &ultiples o= three;
'. Iron Shirt Chi Kung Pac"ing Process 6reathing

a. A$do,inal 6reathing <egin with abdo&inal breathing, e#panding the lower abdo&en; $. ;ower the 8ia hrag, Lower the diaphrag& upon inhalation while keeping the chest rela#ed; E#hale, =lattening the sto&ach, and =eel the pull o= the pel!ic and urogenital diaphrag&s and se#ual organs; c. Re)erse A$do,inal 6reathing When 'ou ha!e brought the energ' down to the na!el, begin re!erse breathing with an e#halation, =lattening down the sto&ach; When inhaling, rela# the chest and &aintain a =lattened sto&ach; d. Slightly Contract the Pel)ic and (rogenital 8ia hrag, Contract the pel!ic and urogenital diaphrag& and, at the sa&e ti&e, slightl' pull up the anus, and pull up the testicles or contract the !agina;
- 4' -
e. Pac"ing Process 6reathing <egin %acking %rocess <reathing with an inhalation; Asing the packing process, seal and li&it the energ' to a s&all area; 4he diaphrag& is lowered; 4he sto&ach is =lattened and held in; %ull up the se#ual organs and anus and seal the& so that no energ' can leak out o= these three areas;
f. Pac" the Organs with Chi 4he energ' goes back, =illing out and packing the kidne'sF areas; g. #0hale and Rela0 E#hale and let the Chi out; $ela#;
C. Cranial, Res iratory and Sacral Pu, /unctions

Contained and protected within 'our spinal colu&n and skull is the !er' HheartI o= 'our ner!ous s'ste&; Cushioning it is the cerebrospinal =luid, cerebro =or the head and spinal =or the !ertebrae; 4his =luid, as described b' the 4aoists in ancient ti&es, is circulated b' two pu&ps; Cne is in the sacru& and is known as the sacral pu&p; 4he other is in the region o= 'our upper neck and head and is known as the cranial pu&p; Man' people who ha!e been able to =eel these pu&ps working ha!e reported =eeling a Hbig bubbleI o= energ' tra!el up their spine during %acking <reathing;
1. Sacral Pu,
4he sacru& consists o= =i!e pieces o= bone when we are 'oungM when we grow up these =i!e bones =use into one piece; 4aoists regard the sacru& as a pu&p which will help to hold the se#ual energ' co&ing =ro& the sper&0o!aries and perineu& and trans=or& the energ', at the sa&e ti&e gi!ing it an upward thrust; It is si&ilar to a wa' station, re=ining the sper&0o!ariesF energ' as it circulates in the bod'; In the Iron Shirt practice we tilt the sacru& to the back, or against a wall, e#erting =orce to straighten the sacru&; 4his helps to acti!ate the sacral pu&p to pu&p the spinal cord =luid up;
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Cha ter II
Sacral Canal
Sacru&
Chang Ching 6"C9)7
Sacral @iatus: Cpening =or Chi to enter the Spinal Cord; Ching Chiang 6"C9)7 Cocc'# /ig. '.14 Sacral Pu,
'. Cranial Pu,

4he craniu& o= the skull has long been regarded b' 4aoists as a &aNor pu&p =or the circulation o= energ' =ro& the lower centers to the higher centers; Medical research has recentl' con=ir&ed that &inute &o!e&ents o= the Noints o= the eight cranial bones occur during breathing; 65ig; -;).7 Cranial &o!e&ent is responsible =or the production and =unction o= the cerebrospinal =luid surrounding the brain and spinal cord, which =luid is necessar' =or nor&al brain, ner!e and energ' patterns in the entire bod'; I&proper cranial respirator' =unction de!elops =or &an' reasons; It &a' ha!e been present =ro& birth; >t this ti&e the skull is so=t and &o!eable and the trip down the birth canal could Na& a bab'Fs skull, or it &a' be the result o= a di==icult birth in which =orceps were used; It &a' also occur later in li=e; > bu&p on the head co&ing =ro& a certain direction while the person is breathing in the speci=ic &anner that allows the bone to &o!e can cause i&proper cranial respirator' =unction; >uto accidents causing whiplash !er' o=ten are the cause o= cranial =aults; Since cranial =aults a==ect the =low o= the =luid and the brain, ner!e and energ' patterns o= the entire bod', s'&pto&s can de!elop an'place; Strengthening the cranial Noints can increase energ' and alle!iate s'&pto&s, such as headaches, sinus proble&s, !isual disturbances and neck proble&s;
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In 4aois&, culti!ation o= the &o!e&ent o= the pel!is, perineu&, urogenital diaphrag&, anus, and the sacru& and cranial pu&ps is !er' i&portant in helping to &o!e the li=e9=orce and se#ual energ' up to the higher center; 4he Iron Shirt Chi Bung %acking %rocess acti!ates these pu&ps using !arious &ethods, e;g; &ind control, &uscle action, clenching o= the teeth and tightening o= the neck, and pressing the tongue to the palate; >ll o= these &ethods will help to acti!ate the eight pieces o= cranial bone;
Apon eep Inhalation
Apon
eep E#halation
/ig. '.15 Micro,o)e,ent of Cranial 6ones
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Cha ter II
8. Microcos,ic Or$it Meditation

1. Circulate your Chi in the Microcos,ic Or$it
In the preceding breathing e#ercises, 'ou ha!e been asked at certain points to circulate the Microcos&ic Crbit; Dour li=e9=orce energ' thus &ust be circulated through speci=ic pathwa's in the bod' e==icientl' and sa=el' to be used =or healing and growth; 4he Microcos&ic Crbit circulation uses the power o= the &ind to help acti!ate the sacral and cranial pu&ps into pu&ping the li=e9=orce energ' throughout the bod'; It is &uch easier to culti!ate 'our energ' i= 'ou =irst understand the &aNor paths o= energ' circulation in the bod'; 4he ner!ous s'ste& in hu&ans is !er' co&ple# and is capable o= directing energ' where!er it is needed; 4he ancient 4aoist Masters disco!ered that there are &an' channels o= energ' =low; @owe!er, two energ' channels carr' an especiall' strong current; Cne channel is called the H5unctionalI or HDinI Channel; It begins at the perineu&, the point located at the base o= the trunk, &idwa' between the testicles0!agina and the anus; It goes up the =ront o= the bod' past the se# organ, sto&ach, organs, heart, and throat and ends at the tip o= the tongue; 4he second channel, called the H"o!ernorI or HDangI channel, also starts at the perineu& but goes up the back o= the bod'; It =lows =ro& the perineu& upwards into the tailbone and the sacral pu&p and then up through the spine into the brain and the cranial pu&p, =inall' =lowing back down to the roo= o= the &outh; 4he tongue is like a switch that connects these two currentsG when it is touched to the roo= o= the &outh Nust behind the =ront teeth, the energ' can =low in a circle up the spine and back down the =ront; 4he two channels =or& a single circuit that energ' loops around; 4his !ital current o= energ' circulates past the &aNor organs and ner!ous s'ste&s o= the bod' in a loop, gi!ing cells the Nuice created =ro& organ energ' and s&iling energ' that is necessar' to grow heal, and =unction, and spreading !italit' throughout the bod'; 4his circulating energ' is the Microcos&ic Crbit, and =or&s the basis o= acupuncture; Western &edical research has alread' acknowledged acupuncture as being clinicall' e==ecti!e, although scientists ad&it the' cannot e#plain wh' the s'ste& works; 4he 4aoists, on the other hand, ha!e been stud'ing the subtle energ' points in the bod' =or thousands o= 'ears and ha!e !eri=ied in detail the i&portance o= each channel;
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5unctional Channel
"o!ernor Channel
%ineal "land at the Crown 6Enlighten&ent "land, "land o= irection7 %ituitar' "land 6Mide'ebrow7 Cr'stal $oo& Ca!it' o= the Spirit 4ongue @suan9Chi 64hroat Energ' Center7 Shan Chung 64h'&us "land7 $eNu!enation Center Chung Wan 6Solar %le#us, %ancreas7 Chi9Chung61a!el, Spleen7 C!ar' %alace, Sper& %alace @eding E#tra98) Wei9Chung <L9/3M e#tra spirit energ' is stored here; Chang9Chiang,Cocc'# 6Sacru& %u&p7 @ui9Din 6%erineu& "ate o= eath and Li=e "ia9%e 6opposite o= @eart Center7 Dui9"en 6Cranial %u&p7
Dung9Chuan B9) 6<ubbling Springs7
/ig. '.17 ;earn to circulate your Chi in the Microcos,ic Or$it. *ongue touches the roof of the alate to co, lete the circuit of the 2o)ernor and /unctional Channels.
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Cha ter II
'. I, ortance of the Microcos,ic Or$it

<' opening up this Microcos&ic Crbit and keeping it clear o= ph'sical or &ental blockages, it is possible to pu&p the li=e9=orce energ' up the spine; I= this channel is blocked b' tension, then learning to circulate the Microcos&ic Crbit is an i&portant step to opening up the blocks in the bod' to circulate and re!italize all parts o= the &ind and bod'; Ctherwise, when intense pressure builds in the head, taking such =or&s as headaches, hallucinations, and inso&nia, &uch o= the li=e9=orce energ' escapes through the e'es, ears, nose and &outh and is lost; 4his is like tr'ing to heat a roo& while all the windows are open; 4he wa' to open the Microcos&ic Crbit is b' sitting in &editation =or a =ew &inutes each &orning as 'ou practice the Inner S&ile; >n essential 4aoist techni?ue, described in detail in *aoist <ays to *ransfor, Stress into =itality, the Inner S&ile is a &eans o= connecting !isual rela#ation and the abilit' to concentrate; >llow 'our energ' to co&plete the loop b' letting 'our &ind =low along with it; Start in the e'es, and &entall' circulate with the energ' as it goes down the =ront through 'our tongue, throat, chest and na!el and then up the tailbone and spine to the head; >t =irst it &a' =eel as though nothing is happening, but e!entuall' the current will begin to =eel war& in so&e places as it loops around; 4he ke' is si&pl' to rela# and tr' to bring 'our &ind directl' into the part o= the loop being =ocused on; 4his is di==erent =ro& !isualizing an i&age inside 'our head o= what that part o= the bod' looks like or is =eeling; o not use 'our &ind as i= it were a tele!ision picture; E#perience the actual Chi =low; $ela# and let 'our &ind =low with the Chi in the ph'sical bod' along a natural circuit to an' desired point, e;g; the na!el, perineu&, etc; Stud' o= the Microcos&ic Crbit is reco&&ended to all students who trul' seek to &aster the techni?ues o= Iron Shirt; %rogress to the higher le!els o= trans=or&ing Chi and our creati!e energ' to spiritual energ', without =irst learning the Microcos&ic Crbit, is !er' di==icult; So&e people &a' alread' be HopenI in these channels or rela#ed when the' are close to nature; 4he bene=its o= the Microcos&ic Crbit e#tend be'ond =acilitating the =low o= li=e9=orce energ' and include pre!ention o= aging and the healing o= &an' illnesses, ranging =ro& high blood pressure, inso&nia and headaches to arthritis;
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#. Perineu, Power
In Iron Shirt practice, we will utilize H%erineu& %owerI to direct Chi to the areas, organs and glands that 'ou wish to energize in order to pack and increase the Chi in that region; H%erineu& %owerI will be used in all Iron Shirt positions;
1. Anus is connected to Organ #nergy.

4he perineu& 6@ui9'in7 region includes the anus and se#ual organs; 4he !arious sections o= the anus region are closel' linked with the organsF Chi; 4he Chinese ter& @ui9'in 6perineu&7 &eans the collection point o= all the Din energ', or the lowest abdo&inal energ' collection point; It is also known as the "ate o= eath and Li=e; 4his point lies between the two &ain gates; Cne, called the =ront gate, is the se#ual organ which is the big li=e9=orce opening; @ere the li=e9 =orce energ' can easil' leak out and deplete the organFs =unction; 4he second gate, or back gate, is the anus; 4his gate can also easil' lose li=e9=orce when not sealed or closed tightl' through &uscular toning; In the 4ao practices, especiall' in the 4ao Secrets o= Lo!e and Iron Shirt, the perineu&Fs power to tighten, close and draw the li=e9=orce back up the spine is an i&portant practice; Ctherwise, our li=e9=orce and se#ual energ' can beco&e a OFri!er o= no return;FF
'. Anus Region is di)ided into /i)e Parts.

4he anus is di!ided into =i!e regions: 6a7 &iddle; 6b7 =ront, 6c7 back, 6d7 le=t, and 6e7 right; 65ig; -;)*7 a. Middle Part 4he &iddle o= the anus Chi is connected with the organs as =ollows: the !agina9uterus, the aorta and !ena ca!a, sto&ach, heart, th'roid and parath'roids, pituitar' gland, pineal and top o= the head; 65ig; -;-37 $. /ront Part 4he =ront o= the anus Chi is connected with the =ollowing organs: the prostate gland, bladder, s&all intestine, sto&ach, th'&us gland, and =ront part o= the brain; 65ig; -;-) 6a7 and 6b77
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Cha ter II
Arogenital iaphrag& >nus
>nal Sphincter Muscle 5ront
%el!ic
iaphrag&
i!isions o= the >nus
$ight
Le=t Middle <ack
/ig. '.19 *he anus is di)idded into fi)e regions Crown %oi nt %ineal "land %ituitar' "land 4ongue 4h'roid "lands @eart Sto&ach 4hird %ull Ap 5ourth %ull Ap
Vena Ca!a >orta "enitals
Second %ull Ap
5irst %ull Ap
>nus Middle
/ig. '.': Middle Part
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6a7 5ront %art in the Male
<rain 5ourth %ull Ap 1ose Mouth 4h'roid "land %arath'roid "land 4h'&us "land
4hird %ull Ap
Second %ull Ap 5irst %ull Ap >nus %ull the &iddle up, and pull towards the =ront;
S&all Intestines <ladder %rostate
Crown %oint Middle%ineal "land %ituitar' "lands 4ongue5ront 4h'&us "land
5ourth %ull Ap
Sto&ach Vena Ca!a >rota Aterus
4hird %ull Ap Second %ull Ap 5irst %ull Ap >nus
%ull the &iddle up, and pull toward the =ront;
Middle 5ront
6b7 5ront %art in the 5e&ale
/ig. '.'1 /ront Part
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Cha ter II
c. 6ac" Part 4he back part o= the anus Chi is connected with the organ energies o= the sacru&, lower lu&bars, twel!e thoracic !ertebrae, se!en cer!ical !ertebrae, and s&all brain 6cerebellu&7; 65ig; -;--7
5ourth %ull Ap 4hird %ull Ap
<rain Jade %illow
Second %ull Ap
Spine
Sacru& 5irst %ull Ap
Middle <ack >nus /ig. '.'' 6ac" Part
%ull the &iddle up, and pull toward the back to the sacru&;
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d. ;eft Part 4he le=t part o= the anus Chi is connected with the organ energies o= the le=t o!ar', the large intestine, le=t kidne', le=t adrenal gland, spleen, le=t lung and le=t he&isphere o= the brain; 65ig; -;-8 6a7 and 6b77
Le=t Side o= <rain E'e Ear Le=t Lung @eart Spleen Le=t >drenal "land Le=t Bidne'
5ourth %ull Ap
Second %ull Ap 6SpleenGLung7 4hird %ull Ap 6@eart7
5irst %ull Ap
>nus Middle Le=t
5irst %ull Ap the Middle, then pull Ap the Le=t Side
6a7 Le=t %art in the Male 4h'roid and %arath'roid 5ourth %ull Ap "lands Lungs @eart Li!er Spleen Bidne's C!aries
>nus 5irst %ull Ap the Middle, then pull up the Le=t Side; Le=t Middle 6b7 Le=t %art in the 5e&ale /ig. '.'+ ;eft Part
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Cha ter II
c. Right Part 4he right part o= the anus Chi is connected with the organ energies as =ollows: the right o!ar', the large intestine, right kidne', adrenal gland, li!er, gall bladder, right lung and right he&isphere o= the brain; 65ig; -;-/ 6a7 and 6b77
$ight Side o= <rain 5ourth %ull Ap
4hird %ull Ap
$ight Lung Li!er $ight Bidne'
Second %ull Ap
5irst %ull Ap >nus 5irst %ull Ap the Middle, then %ull Ap the $ight Side $ight 6a7 $ight %art in the Male Lungs @eart Li!er Spleen Bidne's
Middle 5i=th %ull Ap
<rain E'es Inner Ear
4h'roid and %arath'roid "lands
C!aries 5irst %ull the Middle, then %ull Ap the $ight Side $ight Middle 6b7 $ight %art in the 5e&ale /ig. '.'1 Right Part
>nus Le=t
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<' contracting the anus in di==erent parts 'ou can bring &ore Chi to the organs and glands, and the e==ects o= the &assage will increase; 65ig; -;-27
/ig. '.'3 <ra the organs, encircling the, with Chi energy.
/. Precautions
4he =ollowing is a warning to practitioners with high blood pressure, e&otional instabilit', heart or chest pain, or an' acute illness; ); I= 'ou ha!e high blood pressure, check with a doctor be=ore atte&pting the practice o= Iron Shirt; o not do the e#ercises and breathing techni?ues strenuousl'; -; Wo&en should not do Iron Shirt breathing during a &enstrual c'cle, but &a' practice the structure, standing Chi &editation and <one <reathing; I= pregnant, do not practice Iron Shirt %acking <reathingM use onl' energizer breathing and standing Chi &editation; 8; <e sure that the diaphrag& is lowered while practicing these e#ercises to a!oid accu&ulating energ' in the heart and to =acilitate the =low o= the Microcos&ic Crbit; /; >=ter practicing the postures, while bringing the energ' down, be sure to place the tongue on the roo= o= the &outh to collect all energ' =ro& the head 6the "o!ernor Channel7; 4ake the energ' down =ro& the head, slow it down in the solar ple#us, and then store it in the na!el;
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Cha ter III
Cha ter +
Practice of Postures
4here is an integral relationship between strong, unblocked Chi =low and good structural align&ent; %roper practice o= Iron Shirt, as well as all other 4aoist e#ercises, will lead to a dra&atic i&pro!e&ent in structural health, as well as increased Chi =low; > re=ined understanding o= the structural interrelationships o= the bod' is inherent in Iron Shirt; <ecause o= poor postural habits, &an' people ha!e de!eloped serious structural distortions and ha!e no natural sense o= the bod' in appropriate align&ent; I= these distortions are carried o!er into Iron Shirt practice, &uch e==ecti!eness is lost and bad habits perpetuated; In e==ect, one is practicing the !er' proble&s that need to be corrected;
I. Iron Shirt !orse Stance using a <all

4he =ollowing e#ercise de&onstrates how to use a wall to align 'oursel= per=ectl' in the Iron Shirt @orse Stance used in E&bracing the 4ree, @olding the "olden Arn and the %hoeni# postures; 4hese postures will be described =ull' in this chapter; 4his wall position is a !ariation o= the Structural 4raining %osition against a Wall which is described in Chapter /; >s 'our practice continues, 'ou will de!elop the =eeling o= proper align&ent and will be able to =ollow the sa&e principles without a wall; Whene!er 'ou practice 'our align&ent against the wall, when 'ou =eel 'ou can hold the position, step awa' =ro& it and appl' the sa&e principles; >=ter 'ou ha!e learned to adopt the correct stance without the wall, occasionall' practice against it again to check 'oursel=; Cnce 'ou are skilled, occasional use o= the wall will allow 'ou greatl' to increase 'our spinal lengthening when 'ou practice; Ase this wall position to practice align&ent b' itsel= as well as with the breathing used in E&bracing the 4ree and the other e#cersises in which packing is done; %racticing the =ull e#ercise with %acking <reathing while against the wall will help to insure that 'ou can &aintain the align&ent while in the &uch &ore d'na&ic state o= packing and energ' circulation;
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>t =irst, appl'ing so&e o= these details &a' see& di==icult or unclear; @owe!er as 'our bod' opens up, 'ou will graduall' be able to appl' each detail easil' and naturall'; Since these principles represent application o= the basic design characterisics o= 'our bod' structure, 'ou will =eel &ore and &ore as 'ou practice that 'our bod' will naturall' =it into theseI groo!esI;
A. SeEuence of Practice in (sing a <all to 8e)elo the Iron Shirt !orse Stance
1. 8istance 6etween /eet Stand with the le=t =oot a =ew inches awa' =ro& the wall; 4he =oot should be straight along the second toe, or Nust slightl' turned out at the heel; 4o &easure the proper distance between the =eet, touch the knee o= the right leg to the heel o= the le=t =oot; %lace the ball o= the right big toe in line with the ball o= the le=t big toe so that both are the sa&e distance awa' =ro& the wall; 1ow, as 'ou stand up, rotate the right =oot around the ball o= the big toe; <oth heels will then be the sa&e distance =ro& the wall, and the =eet will be the correct distance apart;
/ig. +.1 !orse Stance (sing a <all
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Cha ter III
'. /oot Align,ent 5irst, =eel that 'ou =ir&l' contact the ground with the balls o= the big toes; 4hen, spread the toes b' widening the =eet across the balls; 1ow e?ualize the weight o!er the whole =oot b' e?ualizing the weight on the =ollowing three points: the ball o= the large toe, the ball o= the last two toes, and the &iddle o= the heel; 65ig; 8;-7 4he toes should re&ain rela#ed and not be grasping the =loor; $e&e&ber that the =eet are the =oundation o= 'our stance; >s these details beco&e natural, 'our practice will be &uch stronger, and 'ou will e#perience greater bod'9&ind integration; %roper =oot align&ent is the basis o= understanding;
8 / 2
, .
* /ig. +.' Nine Points of the /oot
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+. 8istance fro, the <all 4he =eet should be the right distance =ro& the wall so that with the spine =lattened to the wall, 'ou do not =eel like 'ou are leaning back; I= the wall were suddenl' re&o!ed, 'ou would not need to adNust 'oursel= to keep =ro& =alling back; 1. Rooting with the /eet When practicing those parts o= E&bracing the 4ree and $ooting that call =or strongl' grasping the ground with the toes, =eel that this clawing begins at the balls o= the =eet, not at the toes the&sel!es; >ccentuate this grasping at the big toe in particular and there will be &uch stronger rooting because the =oot is used in a &ore co&plete and integrated =ashion;
3. Knees <end the knees so that the kneecaps are directl' o!er the toes; <end the knees no =arther than the ends o= the big toes; 4he knees can be bent less than this, but e!entuall' should be bent this =ar to insure &a#i&u& de!elop&ent o= strength;
4. Pel)is 5irst, allow the lower spine to =latten =ir&l' against the wall =or as long as this can be done without disco&=ort; 4hen, place 'our hands on the tops o= the thighs at the crease where the thighs connect to the pel!is; With the lower spine =lattened to the wall, 'ou will =eel that the tendon in the =ront o= the thigh and slightl' to the inside is !er' tight; 1ow rotate the pel!is slightl' so that the lower spine co&es awa' =ro& the wall; Dou will =eel this tendon rela#; Dou should barel' be able to place a =lat hand between 'our lower spine and the wall; 4his will also increase the crease at the Nunction o= the thigh and pel!is; Continue to =eel that the sacru& is stretching the spine down;
5. Pel)ic *ilt >s 'our practice o= Iron Shirt continues and 'our attention is =ocused to the sacral area, the pel!ic tilt is used; 4his is acco&plished b' strongl' pushing against the wall at the sacral area while &aintaining the other structural details; >s 'ou strongl' push back to the wall,
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Cha ter III
'our spine will arch slightl' &ore, and 'ou will =eel the &uscles around the sacru& beco&e !er' =ir&; >s this happens, it is !er' i&portant to =eel that 'ou are also stretching the sacru& =urther down the wall; 65ig; 8;87 I= 'ou are doing this properl' 'ou will =eel a strong =orce around the sacru& with onl' a s&all added arch in the lower spine;
7. Middle 6ac" 4o insure that this pel!ic aligning does not arch the &iddle spine, &aintain the pel!ic tilt position, and push back gentl' but =ir&l' the back lower ribs, si&ultaneousl' li=ting the& slightl' higher up the wall; uring this procedure 'ou will =eel the &iddle and lower back lengthen; 65ig; 8;87 4his is the work o= the psoas &uscles;
9. !eadFNec"F(
er6ac"
$e&ain in the pel!ic tilt position and bring as &uch o= the upper spine as =iat to the wall as possible without strain; Maintain the head as i= it is being gentl' pushed back =ro& the upper lip and si&ultaneousl' li=ted b' its crown; 65ig; 8;87 >gain, =or &an' people the head held in this wa' will not touch the wall; 4his is usuall' because o= e#cessi!e cur!ature o= the upper spine, which can be eli&inated b' practice o= the Iron <ridge, the <ackbend and oor @anging; 64he Iron <ridge is described subse?uentl' in this chapterM see Chapter / =or descriptions o= the <ackbend and oor @anging;7
1:. *-11 *hrust When Chi energ' is brought to the adrenal energ' center 6the 49)) point, located at the top o= the kidne's at the point o= the adrenal gland, or at the botto& edge o= the rib cage at the spine7 and packed in the kidne' area, it is necessar' to lean =orward and thrust the 49 )) area back; 4o =eel this on the wall, si&pl' keep the 49)) area =ir&l' pressed against the wall and round the rest o= the spine abo!e this point awa' =ro& the wall, while &aintaining the other align&ent principles; <' practicing against the wall in this wa', it is possible to =eel this thrust !er' strongl', as when practicing with a partner pushing at that point;
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/ig. +.+ Pel)ic *ilt
11. Shoulders %lace the ar&s in an' one o= the ar& positions as described in the =irst =our Iron Shirt e#ercises in this chapter ; 4hen &o!e the shoulder blades =ir&l' back to the wall so that the whole area o= each shoulder blade is in =ir& contact with the wall; 1ow round the shoulders =or ward, =eeling the shoulder blades &o!e awa' =ro& the wall, until Nust the spine and, i= possible, the area between the inner edges o= the shoulder blades re&ain on the wall;
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Cha ter III
1'. !eadFNec" BC-5, the 6ase of the Nec", and C-1, the 6ase of the S"ullC >=ter rounding the shoulders =orward, push back gentl', but =ir&l' at C9., the bone at the base o= the neck, and at C9l, the bone at the base o= the skull; 4he chin will tuck in as 'ou do this; When bringing the Chi to these two points, 'ou will drop the chin, bringing it closer to the chest; E!en when pushing strongl' neither point will touch the wall; Antil that point in the e#ercise is reached, howe!er, push back less strongl' 6particularl' at C9.7 to insure that align&ent with the upper spine and neck re&ains correct; 65ig; 8;/7 I= done properl', pushing back at C9. a=ter rounding the shoulders =orward will increase the rounding o= the shoulders, and 'ou will =eel that the shoulders ha!e beco&e HlockedI in place;
1+. G;oc"ingH the Structure Lock the knees and do not &o!e the&; >s 'ou concentrate on the knees, the' will =eel as though the' are si&ultaneousl' being pushed in and out; 4hen push the knees outward; Dou will =eel a spiraling e==ect =ro& the knees to the ground as i= 'our legs were screws being screwed down into the earth; In E&bracing the 4ree, si&ilarl' lock the ar&s, but do not &o!e the&; 5eel that the elbows are si&ultaneousl' being pushed in and pulled out as i= the ar&s were screws being &o!ed b' the spiraling action o= the =orear&; Dou can also =eel this locking action o= the elbows and the knees i= 'ou i&agine that 'ou are straightening the Noint, but without actuall' doing so; Locking these Noints greatl' i&pro!es strength, stabilit' and Chi =low; %ractice the Wall Stance and the E&bracing the 4ree posture =or a while, until 'ou can =eel 'ou are able to hold the position;
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<ase o= Skull
C9.
49))
1or&al Spine Side View
<ack!iew
%ull Spine with 4ilted Sacru&
/ig. +.1 S inal Aligne,ent
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Cha ter III
6. Su,,ary of Practice for (sing a <all to 8e)elo Iron Shirt !orse Stance 6asic Align,ent
); 5eet: Measure the proper distance o= the =eet =ro& each other and =ro& the wall; >lign each =oot; -; Lower <ack: Lean against the wall with the lower spine =lat, i= possible; 8; @ead01eck0Apper <ack: <ring as &uch o= the upper spine as possible =lat to the wall, with the head held as i= it is pushed back =ro& the upper lip and li=ted b' its crown; 4he back o= the head &a' or &a' not touch the wall; /; %el!is: $otate the pel!is back until the thigh tendon is &ore rela#ed; 5eel that the sacru& is pulling the spine down; 2; Middle <ack: <ring the lower ribs =ir&l' to the back wall, then stretch the& up slightl' higher on the wall; ,; >r&s0Shoulders: %osition the ar&s =or one o= the =irst =our Iron Shirt e#ercises; 5latten the shoulder blades to the wall; $ound the shoulders =orward, =eeling the shoulder blades &o!e awa' =ro& the wall until onl' the spine and, i= possible, the area between the inner edges o= the shoulder blades re&ains on the wall; Lock the elbows and knees; .; Chest: Check that the chest &uscles are rela#ed; 4he chest will be so&ewhat depressed; +; @ead01eck: "entl', but =ir&l', push back at C9. and at the base o= the skull; E#tend up =ro& the crown o= the head; 4he back o= the head does not touch the wall; Special >lign&ent uring the E#ercises:
*; $ooting with the 5eet: HClawI with the =eet b' grasping with the balls o= the =eet =irst, particularl' the balls o= the big toes; 4he toes will then =ollow in grasping the ground; )3; %el!ic 4ilt: $otate the pel!is back =arther as 'ou strongl' e#tend the sacru& down the wall; 5eel the &uscles around the sacru& =ir&l' push against the wall; )); 49)) 4hrust: %ush the 49)) area =ir&l' to the wall as 'ou bring the rest o= the upper spine awa' =ro& the wall,
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II. Starting Position for all #0ercises% #,$racing the *ree

We will describe the positions o= E&bracing the 4ree !er' care=ull' in a detailed, step9b'9step e#planation in %art > below; In %art <, we will gi!e a se?uence o= practice, which will gi!e 'ou a co&plete se?uential picture to =ollow without distraction; %ractice as 'ou read %art > =irst; 4hen, Noin all the steps together b' =ollowing %art <; %art C is a su&&ar' o= the se?uence o= practice; Atilize the @orse Stance with the assistance o= the wall to i&pro!e 'our structure;
A. #,$racing the *ree B#0 lanation of ProcedureC

E&bracing the 4ree is the Master Stance practice; 4his practice Noins &an' bod' structures and tendons 6Chi channels7 together into one s'ste&; In the beginning it see&s di==icult, ?uite like putting a puzzle together; @owe!er i= 'ou begin this practice b' taking one step at a ti&e, practicing each one until 'ou can &aster it, then &o!ing on to the ne#t step, 'ou will =ind this practice &uch easier to do; Cnce 'ou ha!e &astered the @orse Stance on the wall, 'ou will =ind it &uch easier to practice E&bracing the 4ree;
1. Correct Stance 4he correct distance between the =eet in all Iron Shirt stances is the length o= the lower leg =ro& knee to toes; 65ig; 8;26a77 <eginners &a' wish to place =eet slightl' =arther apart, but the standard position 'ields the ?uickest results; 65ig; 8;26b7,6c7 and 6d77
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Cha ter III
6a7 5inding the Standard %osition o= the 5eet;
6b7 $ooting the 5eet
6c7 Incorrect $ootingG5ront View
6d7 Incorrect $ootingGSide View
/ig. +.3 #,$racing the *reeIRooting
- 74 -
/ig. +.4 /eeling rooted to the #arth.
- 75 -
Cha ter III
'. Rooting of the /eet >s pre!iousl' discussed, rooting is a !er' i&portant practice in the 4ao S'ste& which begins with the ph'sical practice and builds into the higher or spiritual, practice; Like the =oundation o= a building, the $ooting %ractice &akes a strong =oundation upon which to build, &aking the structure last longer; 4o root is to surrender 'oursel= to the pull o= gra!it' while &aintaining a structural skeletal align&ent which supports the bod' in an upright posture; In beginning the ph'sical part o= rooting, the soles o= the =eet 6B9 )7 are the places where Mother EarthFs healing energ' enters; When the soles are open, 'ou can =eel the soles OFsuckingFF and ha!ing a connection with the ground; 4his healing energ' passes into the bod' through the soles and will nourish the organs and the glands; Like the roots o= a tree, the =eet support the entire structure; 65ig;8;,7 It is i&portant to distribute 'our weight solidl' and e!enl' on the whole =oot; We di!ide the =oot into nine parts, or nine bases: 6l7big toe, 6-7second toe, 687third toe, 6/7=ourth toe, 627s&all toe, 6,7big ball, 6.7s&all ball, 6+7outer edge, and 6*7heel; 65ig;8;.7
8 / 2
B9) .
/ig. +.5 K-1 and the Nine Points of the /oot
- 77 -
Dou &ust =eel that the nine parts are e!enl' contacting the ground; 5eel and check which parts are too tense or ha!e too &uch pressure on the&; 4his can cause the bod' to &isalign and the spine to tilt to one side; C!er a long period o= ti&e, i&proper align&ent can cause spinal cord or disc proble&s; 4he big toe Noins with the tendons o= the thu&b 65ig; 8;+7; and the little toe Noins with the tendons o= the pink' =inger 65ig; 8;*7M thus, all the tendons o= the bod' are connected, increasing 'our rooting power; Slightl' &o!ing the =eet inward, thereb' pointing the toes in, will help to &ake the connection o= the big toes and the thu&b; In this posture, i&agine 'ou ha!e roots e#tending down into the ground;
Little 5inger
Little 4oe /ig. +.7 *endons of little toes >oin with the tendons of little finger.
- 79 -
Cha ter III
4hu&b
4hu&b
1a!el
<ig 4oe
<ig 4oe
/ig. +.9 *endons of the $ig toes >oin with the tendons of the thu,$s.
- 9: -
1ote that i=, at this point, the toes and ball o= the =oot were raised, the practitioner could easil' be pushed o!er; In the spiritual le!el o= rooting, it is i&portant to know that as there is a Mother Earth, there is a 5ather @ea!en; Man' people in the spiritual practice alwa's want to raise the&sel!es to a higher le!el to be =illed with spiritual energ'; I= 'ou want to go higher, 'ou &ust take care that the =oundation, the rooting, is good; 4his connection o= hea!en and earth is &ost i&portant in the 4ao practice; In the higher practice, the ground energ' =ro& Mother Earth is e?uall' i&portant to the spiritual energ' =ro& 5ather @ea!en; 4o assist 'ou at this point with an o!erall !iew o= the E&bracing the 4ree posture, see 5ig; 8;)36a7 through 6g7;
/ig. +.1: #,$racing the *ree Posture
- 91 -
Cha ter III
6d7 5ull E&bracing the 4ree %ostureG5ront View
6e7 5ull E&bracing the 4ree %osture GSide View
6g7 $ounding o= the Scapula
6=7 5ull E&bracing the 4ree %ostureG<ack View
- 9' -
+. #longation of the S ine B/ig. +.11BaC, B$C and BcCC When 'ou =eel the Chi and =ullness down below the na!el, slowl' sink down into the knees and =eel the sacru& pulling the spine down and the head stretching upward as i= pulled b' a string; Beep the spine erect; 5eel the spine suspended upward and the sacru& downward in order to help elongate the spine and keep the discs released; "raduall' 'ou will beco&e taller; 4his elongation gi!es &ore roo& =or e#pansion o= the ner!ous s'ste& and =or spinal =luid and Chi to tra!el =reel'; Look straight ahead, and step to the side with the le=t =oot to the standard position;
5eel the head stretch up as i= pulled b' a string;
5eel the sacru& pull down the spine;
Sink the knees down;
6a7 Elongation o= the Spine /ig.+.11
- 9+ -
Cha ter III
6b7 1eck 5orce pushes Ap;
Sacru& 5orce pulls
own;
1ucleus Vertebra isc 5ibro9 Cartilage Vertebra
isc e#pands when 4wo 5orces pull in i==erent irections;
Lbs; Vertebra isc 5ibro Cartilage Vertebra
1ucleus
6c7
isc is Co&pressed <ecause o= Stress and the
Weight o= the <od' pressing into the Spinal Cord;
- 91 -
1. *hree Chi Circles a. Connect the ar, with the sca ula-the /irst Circle B/ig. +.1'C $aise 'our ar&s in a circle as i= holding a large ball or a tree lightl' between the hands and chest; 4his =or&s the =irst circle; Dour =ingers should be gentl' separated b' holding the =ingertips o= each hand one to two inches apart =ro& each other; 4he neck 6C9.7 is the &ain Nuncture where energ' and the power=ul tendons o= the bod' &eet; "raduall' 'ou will =eel the Chi spread =ro& the C9. to the outside o= the ar&, to the &iddle =inger to the pal& and =eel the Chi Nu&p =ro& the right &iddle =inger to the le=t &iddle =inger and =ro& the right thu&b to the le=t thu&b;
>r& connect with the scapula;
Sternu& &o!es in and the rib cage sinks in;
>r& is not =ull' connected with the scapula;
Sternu& re&ains out and the rib cage re&ain out;
Incorrect $ounding o= the Scapulae /ig. +.1' /irst Circle% Connect the A,s with the Sca ulae
- 93 -
Cha ter III
Elbows sink down, turning inward, and should =eel as i= the' are &aintaining their position b' resisting the downward pull; I&agine that so&eone is pushing 'ou on the outside o= 'our elbows and 'ou, in turn, are pushing outward to &aintain the position; 5eel the spiral in 'our =orear& as i= it were a screw turning clockwise; 4his will connect the wrist, elbow and ar& together; $ela# the shoulders; rop the neck &uscles down; 4he trapezius &uscles, connecting the back o= the neck with the back o= the shoulders, ha!e to be rela#ed so that the connection can be trans=or&ed down; 65ig; 8;)87;
Side View
4rapezius Muscle
<ack View 4rapezius Muscle
/ig. +.1+ *ra e@ius Muscle
- 94 -
<ring 'our concentration down the spine, pressing down on 'our skeletal structure to the sacru&, to the knees, and =inall' down to the =eet and the earth; Dou are pressing down on the skeletal structure =or the bod'Fs support, rather than the &uscles; 4he pressure graduall' tra!els down the spine to the sacru& and hips, tightening the legs and =eet; E!entuall' 'ou will =eel 'our bone structure connected down to the ground, rooted as i= 'ou had grown into the ground and were all one piece with the earth; 65ig; 8;)/7 Stand erect, =eet close together and =eel the weight distributed e!enl' on the =eet; $ela# the neck, the shoulders and the chest; "raduall' bring 'our attention to the na!el and send the Chi energ' to the na!el until 'ou =eel a war& =ullness there;
Elbows should =eel as i= the' are si&ultaneousl' being pushed down and pulled up;
4his presses down on the bone structure, increasing the pressure on the =eet;
$ounding o= the Scapulae
5eet press down through pressure on the bone structure; /ig. +.11 Press down on the $one structure.
- 95 -
Cha ter III
$. Connect the sca ulae with the s ineAthe Second Circle B/ig. +.13 BaC, B$C and BcCC 4hu&bs point up so that the energ' will =low between the two thu&bs and the energ' will connect with the big toesM thus, the two &uscle9tendon &eridians Noin together, and the =ront structure o= bones, tendons, =asciae and &uscles tighten the structure together as one; 65ig; 8;)2 6a77
4hu&b
4hu&b
1a!el
<ig 4oe
<ig 4oe
6a7 4he tendons o= the big toesF lines connect with the tendon o= the tu&bs;
- 97 -
6b7 Spiral the energ' though the ar&s and out o= the =ingers;
C9.
6c7 Stretch like a bow =ro& C9. to the thu&bs, thereb' connecting the hands, C9., scapulae and spine
/ig. +.13 Second Circle% Connect the Sca ulae with the S ine
- 99 -
Cha ter III
>ttach the hands and =ingers to the scapulae, or shoulder blades, and cranial bone b' pulling the thu&b tendons awa' =ro& the bod' and the pink' =ingersF tendons towards 'ou; 5eel a spiraling action turning in a clockwise circle as 'ou pull the scapulae to the side; 65ig; 8;)26b77 >s in using the wall, =eel as though the inner edges o= the shoulder blades re&ain on the wall with the shoulder blades sticking to the back o= the rib cage; 4his will allow the trans=erence o= =orce =ro& the shoulder blades to the rib cage, which in turn will trans=er to the C9., or energ' Nunction point, to the spine, the sacru&, the knees and down to the =eet; In this wa' the =orce can also be trans=erred =ro& the earth to the =eet, to the knees, to the hips, to the sacru&, to the spine, to the shoulder blades and, =inall', to the hands; Since the shoulder blades, while near the spine, are not connected to it, there can be no =orce trans=erred =ro& one to the other unless 'ou practice the proper stretching; In practicing this posture, 'ou will =eel a stretch o= =orce =or& like a bow =ro& C9. to the thu&b; When 'our elbows sink and press inward, 'ou will =eel &ore o= the stretching o= the bow; <' stretching the scapulae and spine tendons and connecting the& together 65ig; 8;)2 6c77, the back beco&es rounded and the chest sinks; 5eel the hollowness o= the chest; 4he sternu& then sinks down to press the th'&us gland, the &aNor gland o= reNu!enation and the i&&une s'ste&; 65ig; 8;),7 Beeping this gland acti!e will increase Chi =low; 4hese e!ents will help to acti!ate the cranial pu&p; 65ig; 8;).7 $est and =eel the head start to pulsate; Joining the power=ul &uscle9 tendon &eridian down to the na!el will connect the Chi energ' in the =ront line and Noin the bone structure o= the rib cage together 65ig; 8;)26a77 In doing so 'ou are helping to sink the energ' down; 4his =or&s the Second Circle; E&bracing the 4ree will strengthen the thu&b and toe &uscles and tendons along this &eridian; 4he thu&b and toes ha!e the principal rooting power; <' strengthening these &uscles tendon &eridians which Noin at the na!el, all the &uscles, tendons, bones and =asciae 6connecti!e tissues7 will beco&e tied together greatl' i&pro!ing the bone structure and holding a good posture; <ad posture is caused b' weak tendons, &uscles and =asciae, which cause bones to =all easil' out o= align&ent;
- 1:: -
4h'&us "land
/ig. +.14 *hy,us 2land is the ,a>or gland of re>u)enation and the i,,une syste,.
Cranial %u&p beco&es acti!ated during the Second Circle when, upon deep inhalation, there is a &icro&o!e&ent o= the Cranial <ones; /ig. +.15 Cranial Pu,
- 1:1 -
Cha ter III
c. Connect the hand, sca ulae and s ine to the sacru,Athe *hird Circle B/ig. +.17C
C9.
49))
Mini %u&p Sacru& and Sacral %u&p
Spinal <ow
%ushing the sacru& will acti!ate the Sacral %u&p;
5ind the gra!it' point o= the sacru&; /ig. +.17 *hird Circle% Connect hands, sca ulae and s ine to sacru,.
- 1:' -
4his connection is &ade b' pushing out the cur!e o= the C9. =ro& the sternu&, the natural cur!e o= the spine, and locking the hips; 4his will stretch the spine like a =le#ed bow that will link the spine, C9., scapulae, shoulders, ar&s, elbows, and hands together; %ush the sacru& out as i= 'ou were pushing against the wallM the hips re&ain the sa&e; 4he hip bones and sacru& can be separated indi!iduall'; Cnce 'ou can separate out and &o!e the sacru& straight, 'ou can acti!itate the sacral pu&p which is !er' i&portant to help circulate the Chi; 65ig; 8;)*7 Dou will =eel the connection o= the spine, the scapulae and the sacru&; 5ind and adNust the gra!it' point o= the sacru& in between the =eet;
Sacru&
Sacral @iatus opening through which Chi enters the spinal cord;
Chang9Ching 6CC9), Cocc'#7
/ig. +.19 Sacral Pu,
- 1:+ -
Cha ter III
4he greatest kinetic energ' and power in the hu&an bod' is generated through the hip Noints, around which are attached the largest &uscles 6the psoas &uscles7; 65ig; 8;-37 @owe!er i= 'ou cannot open the pel!is and di==erentiate both sides 6pel!ic di==erentiation7, the power o= the hip Noints is li&ited to onl' two directions; 4he si&ple =act o= standing on one leg without leaning to one side would re?uire an internal sense o= the angle o= the pel!is, and the arrange&ent o= the spine; 4o =eel He&pt'I on one side can onl' happen when 'ou =eel grounded, supported and aligned on the other 6e&ptiness and =ullness: Din9Dang7; $ound the pel!ic area like an arched bow; <' turning the big toes in slightl', the second toes point straight ahead so that 'our =eet are positioned as though standing on the circu&=erence o= a circle, &aking 'et another circle; 4his will graduall' open the groin area and allow the Chi pressure to =ill the area as i= a ball were in this area;
)-th )st -nd 8rd /th %soas 2th %soas @ip
Lu&bar
/ig. +.': O ening the Pel)ic Area
- 1:1 -
4he hip Noints are s'nergisticall' dependent upon two =urther Noint align&ents: the knees and ankles; 4he knees, ankles and =eet are the ne#t connection to the earth; E&bracing the 4ree re?uires a precise align&ent o= the knee and ankle Noints; 4he critical Noint align&ent is in the OsaddleF o= the tibia 6shin bone7 o!er the talus 6ankle bone7, which stabilizes e!er'thing abo!e; Sink, down and open the knees a little bit, turning the knees outward slightl' as i= 'ou were in a saddle; 5eel a spiraling downward &o!e&ent as i= 'our legs were screws, screwing down into the ground, created b' pressing =ir&l' on the =eet, and then =eel the whole bod' =orce trans=er to the ankles, the =eet, and to the ground; 65ig; 8;-)7 5eel 'our bone structure; 4he knees should =eel as i= the' are si&ultaneousl' being pushed in and out; Lock the knee caps;
Bnees are pushed outward;
%ress down and turn the knees outward to screw the =orce into the ground;
/ig. +.'1 Screw the force into the ground.
- 1:3 -
Cha ter III
I= the align&ent is obli?ue, =orces through the =eet are not spread e!enl'; 4he knee Noints should not be positioned o!er the big toes as this &a' cause so&e to e#perience knee pain, &aking the& unable to continue; I= 'ou ha!e trouble with 'our knees while in the @orse Stance, 'ou &ust Nudge Nust how &uch 'ou can do; In 'our own best interest, 'ou &a' ha!e to =orego so&e o= the positions; 1ote, howe!er that the cause o= pain is not necessaril' =ound in the ph'sical location in which the pain is =elt; 5old the tongue back to the so=t palate in the area o= the @ea!enl' %ool; 65ig; 8;--6a77 I= this is di==icult, si&pl' touch the tip o= the tongue to the gu& line behind the =ront upper teeth; 65ig; 8;--6b77 1ow 'ou should =eel the whole bod' structure connect into one piece =ro& the =eet, ankles, knees, hips, sacru&, spinal cord, scapulae, ar&s, elbows and hands;
6a7 @ea!enl' %ool
6b7 4ongue touches behind the teeth /ig. +.'' *ongue Positions
3. #yes Can !el to 8irect Chi 4he 4aoists regard the e'es as the windows o= the soul and a &ost power=ul tool in directing and absorbing Chi into the bod'; irect the e'es to look at the =ingertips o= both hands; @old the e'es stead' to direct the Chi =low; Beep the& wide open while looking at the =ingertips to help connect the Chi between the =ingers while seeing the tip o= 'our nose with so&e part o= 'our !ision; >llow the ears to listen inside the bod' to the na!el; 65ig; 8;-87 4his will &ake 'ou =eel !er' centered, peace=ul and cal&;
- 1:4 -
uring inhalation, create a ball b' e#panding the abdo&en on all sides; E#hale and =eel the ball roll up 'our chest;
Ears listen to the na!el
1a!el
/ig. '.'+ Inhalation
- 1:5 -
Cha ter III
4. 6egin with #nergi@er 6reathing BA$do,inal and Re)erse 6reathingC Concentrate on the area Nust one and one9hal= inches inside and below the na!el until 'ou =eel so&e Chi acti!it' there; >t that point, begin breathing, pre=erabl' the Energizer <reathing; >s described in Chapter -, this is acco&plished b' =irst inhaling into the lower abdo&en 6the region below the na!el7; 5eel the abdo&inal wall pull the lower lobes o= the lungs down and the air &o!e in; 5eel the lower abdo&en and perineu& bulge on all sides like a ball, then =orcibl' e#pel the air through 'our nostrils; With this e#pulsion o= air, =eel as i= a ball were rolling up 'our chest; 65ig; 8;-/7 Sink the sternu& and press into the th'&us gland; >t the sa&e ti&e, pull up the se# organs and the anus; When e#haling, the abdo&en is =lat to the spine; $elease; Cne such inhalation and e#halation constitutes a round;
$ounded >bdo&en
%erineu&
/ig. +.'1 #nergi@er 6reathing
- 1:7 -
5. /irst Stage a; o nine to eighteen rounds o= Energizer <reathing; $e&e&ber the breath should be generated =ro& the lower abdo&en, one and one9hal= inches below the na!el; Dou can put 'our hand at the lower abdo&inal area to &ake sure the breathing is generating =ro& there; b; E#hale 'our last inhalation and be aware o= how 'ou =latten the abdo&en, pulling in and up behind the =ront lower ribs to do this; 4his will increase and strengthen the psoas &uscle; E#hale once &ore and rela# the diaphrag& downwards; "raduall' 'ou will =eel the diaphrag& press against the adrenal gland; 65ig; 8;-27 o not tighten the abdo&en; Contract the perineu& and start to do the Iron Shirt %acking %rocess;
iaphrag& presses down on the adrenals and kidne's;
iaphrag&
/ig. +.'3 Rela0 the dia hrag, downwards.
- 1:9 -
Cha ter III
c; %erineu& power: Inhale ten percent o= 'our capacit' with short, ?uick breaths generating =ro& the na!el b' using the na!el to pull the air in and pull up the se#ual organs; 6Men pull up the testicles and the penisM wo&en pull up the uterus and s?ueeze the !agina tight;7 Beep the abdo&inals in the position the' assu&ed when 'ou e#haled and =eel pressure build in the upper abdo&en; 65ig; 8;-,7
iaphrag&, abdo&inal wall and perineu& press into the abdo&en;
%erineu&
/ig. +.'4 Perineu, Power - 11: -
d; Inhale another ten percent and pull up the le=t side o= the anus; <ring the Chi to the le=t kidne' and wrap and pack the kidne' and adrenal glands with Chi; 65ig; 8;-.7 In the beginning 'ou &ight not =eel it, but when 'ou practice =or a while, 'ou will =eel so&ething under the back rib cage bulge out; 4he sensation is !er' unusual; Inhale again to the right side o= the anus and pull the Chi to wrap around the right kidne'; 4he kidne's are the =irst organs to be e#ercised; $e&e&ber the =irst point o= each kidne', B9), is on the sole o= each =ootM these points are the &aNor points o= rooting; When the kidne's are strong, the bones will be strong because the kidne's control the bones and the Chi in the bones; When 'ou can &aster the kidne'sF %acking %rocess, that is, wrapping and packing the Chi around the kidne's, 'ou can easil' &o!e to wrapping and packing the o!aries, prostate gland, adrenal glands, li!er, spleen, lungs, heart, and th'&us gland; 65ig; 8;-+7
>nus %ull Ap Energ'
/ig. +.'5 <ra the energy around the "idneys.
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Cha ter III
Lungs @eart Li!er Spleen Bidne's
C!aries
$ight
Le=t
Middle >nus Cnce 'ou ha!e &astered the Bidne' %acking %rocess, 'ou can proceed easil' to wrap and pack the other organs; /ig. +.'7 Kidney Pac"ing Process
- 11' -
e; Concentrate on the na!el and circle the Chi in that area nine ti&es in a clockwise direction in an area three inches in dia&eter, and nine ti&es in a counterclockwise direction, thereb' condensing the Chi into a ball; 65ig; 8;-*7 Ase 'our &ind and e'e &o!e&ents to help create the circular direction b' &o!ing the e'es in a round circle; 65ig; 8;837 5irst &o!e the e'es clockwise beginning with the e'es looking downward, &o!ing up to the right co&er, to the top, to the le=t co&er and down again nine ti&esM then, circulate the Chi counterclockwise b' &o!ing the e'es =ro& the botto& to the le=t, to the top, down to the right, and to the botto& nine ti&es; Dou should begin at 'our na!el and circle inwards using a three inch dia&eter, while thinking that the Chi in the bod' is being drawn to that place b' that acti!it' and that it is being packed into the s&aller and s&aller area o= an energ' ball, to be =inall' contained in the na!el; Slowl' do nine rounds; Concentrate and collect 'our energ' when 'ou =eel Chi has been generated; 4he Chi will condense into a s&all, dense unit;
Circle the Chi and concentrate the energ' into an energ' ball; /ig. +.'9 Creating an #nergy 6all
- 11+ -
Cha ter III
)* clockwise , 8
)* counterclockwise 8 ,
Ase the &ind and e'es to help circle the Chi energ' ball nine ti&es clockwise;;;and nine ti&es counterclockwise; /ig. +.+: Circulate the #nergy 6all.
4here are nine points in which the Chi is to be circulated and condensed; 65ig; 8;,/7 In later practice, 'ou will condense, store and bring up the Chi =ro& these power stations; 4hese Chi power stations are tre&endousl' use=ul in the Bung 5u energ' and spiritual practice; It is &ost i&portant to keep the diaphra& down; $e&e&ber to check it b' touching the sternu& and the sto&ach; Dou can =eel the diaphra& co&ing down when it is distinguishable =ro& the sto&ach; =; Inhale another ten percent; I= 'ou =eel that 'ou cannot inhale &ore, 'ou can e#hale !er' little and inhale again; Make the abdo&en =latter and draw Chi into the lower abdo&inal area; 4he area below
- 111 -
the na!el see&s to be =illed, but keep the upper abdo&en =lat in order to &ini&ize the space so that the Chi pressure can be increased; >s &entioned pre!iousl', this sensation is caused b' the action o= the diaphrag& pressing down against the organs contained in the abdo&en; 4he pressure between the outer wall o= &uscle o= the abdo&en, which is kept =lat, and that o= the diaphrag& pushing down =ro& abo!e ser!es to co&press the abdo&inal organs; When 'ou pull up the pel!ic and urogenital diaphra&s and pull up the se# organs and anus, &ore energ' will pack in the lower abdo&inal area; 4here is where the Chi is condensed into an energ' ball; 4his energ' ball will e#pel wastes and rinse out the to#ins =ro& the s'ste&, aiding in the circulation o= blood and l'&ph through the area and dri!ing e#cess Chi into storage between the =ascial la'ers; 65ig; 8;8)7 $e&e&ber the Chi will occup' this space, prohibiting =at =ro& being stored there;
Li!er Bidne's
Sto&ach Spleen
%acking and condensing the organs will help to e#pel to#ins and wastes =ro& the bod'; /ig. +.+1 Pac" and condense the organs. - 113 -
Cha ter III
%ress the 1a!el
iaphrag& e!er Lower
Condense Chi into the Lower >bdo&inal >rea
6a7
%ush and %ack Chi to the %erineu& >rea Condense Chi into a <all
%ull Ap the %erineu&
6b7 /ig. +.+' Condensing Chi
- 114 -
g; Inhaling ten percent &ore o= 'our total capacit' presses the diaphrag& e!en lower so that now 'ou beco&e &ore aware o= the contents o= the lower abdo&inal area; 65ig; 8;8-6a77 Wo&en should be aware o= the area in which the o!aries rest; @old 'our breath until the need arises to inhale; It is at this point that 'ou can work on 'our =eet and cocc'#, which are &ost i&portant as energ' sources; 4hose who ha!e alread' co&pleted the Microcos&ic Crbit should &ake rapid progress here; h; Inhale ten percent &ore o= 'our capacit'; Concentration should now be on the se#ual organs; With &ore practice 'our &ind can direct the Chi &ore easil', gi!ing 'ou greater control o!er the Chi energ'; Condense the Chi into a co&pact ball; @old this energ' in the lower abdo&inal area where 'ou can increase it b' using 'our &ind and the %acking %rocess; i; Inhale ten percent &ore o= 'our capacit' to the @ui Din 6perineu&7 to acti!ate %erineu& %ower; %ull up the perineu&, push and pack the Chi down to the perineu& area and condense it into a ball; 65ig; 8;8-6b77 Concentrate on the perineu& again; With &ore practice 'ou will graduall' =eel the perineu& bulge downward; Dou should be able to =eel a big channel running =ro& the na!el to the abdo&en to the perineu& connecting with Chi; @old the breath as long as 'ou =eel co&=ortable; N; 1ow e#hale and rela# the whole bod', sending energ' down the back o= the legs into the ground; 65ig; 8;887 $egulate 'our breathing with energizer breathing; Inhale &oreM e#hale less; When 'ou e#hale, pull up the perineu& 6include the se# organs and anus7; <e aware o= the &iddle o= the pal&s o= the hands and the &iddle o= the soles o= the =eet; Ase the &ind to =eel the pal&s and soles HbreathingI; Coordinate 'our breath with the pal&s and soles, breathing si&ultaneousl'; With the %acking %rocess <reathing, the pal&s and soles will open easil'; "raduall', 'ou will =eel as though the soles and pal&s see& to breathe; 65ig; 8;8/7 4he le=t e'e looks at the le=t pal&, the right e'e looks at the right pal&; In the =orehead, abo!e and between the e'ebrows, resides what the 4aoists regard as another e'e called the H@ea!enl' E'eI; 5eel the Chi =ro& the pal&s =low to the =orehead while the H@ea!enl' E'eI sends Chi to the pal&s;
- 115 -
Cha ter III
1ow e#hale and rela# the whole bod', bringing the Chi down the backs o= the legs to the soles o= the =eet and hold 'our attention there; Concentrate on the soles until 'ou =eel the energ' going down into the ground; "raduall', increase the energ' down to the ground and =eel as though 'ou are growing roots like the roots o= a tree inch9b'9inch downward, at =irst si# inches, then one =oot, and so on; 5eel the =low o= Chi =ro& the na!el to the perineu&, to the backs o= the knees, to the soles o= the =eet and down into the ground; <eco&e one line o= energ' =low;
E#hale and let the energ' =low down though the legs and into the earth; /ig. +.++ Send the energy into the earth.
- 117 -
@ea!enl' E'e %al& %al&
Lao9Bung
Sole /ig. +.+1 /eel the al,s and soles $reathing.
Sole
k; When 'ou can =eel that 'ou are rooting into the earth, 'ou are hooking up to Mother EarthFs ine#haustible sources o= energ' 65ig; 8;827 <eco&e aware o= the Hlo!ing, healing energ'I e&anating =ro& Mother Earth, which enters through the soles and rises up the =ront o= the legs si# inches at =irst, then two =eet, then three =eet or &ore; Continue in this wa' until 'our whole bod' is =ull o= this Hlo!ing, healing energ'I; @old and pack the Chi in the perineu& until 'ou =eel the urge to breathe; E#hale and do the Energizing <reathing to regulate 'our breath;
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Cha ter III
Mother Earth
/ig. +.+3 !oo"ing u to Mother #arth-s ine0hausti$le sources of energy.
- 1': -
>t the end o= each stage, once 'ou ha!e =inished packing the Chi, standing or holding 'oursel= still and rela#ing the &uscles o= the whole bod' are !er' i&portant; Dou should hold this position =or as long as 'ou can or ha!e ti&e to hold it, graduall' increasing the ti&e, i= possible; Asing the Iron Shirt Chi Bung %acking <reathing has created a tre&endous Chi pressure and 'ou can now use 'our &ind to condense and direct the =low; 65ig; 8;8,7 >t this point, 'ou will =ull' =eel the energ' =low in the Microcos&ic Crbit; Ase 'our &ind to direct the energ' up and down, =lowing =ro& =inger to =inger, down the legs and back up;
%ull Ap
E#hale
E#hale
%ull Ap
Stand still; $ela# the whole bod' and direct the Chi =low; /ig. +.+4 8irect the Chi flow.
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Cha ter III
In the beginning it see&s that 'ou are !er' tense and ner!ous when 'ou practice Iron Shirt, the wa' 'ou =elt when =irst learning to ride a bic'cle; @owe!er once 'ou are trained and know how to &o!e and pack the energ', 'ou use &ore structure and &ind control with con=idence and less &uscle; Each ti&e 'ou =inish a stage and are not proceeding to the ne#t stage, 'ou &ust collect the Chi in the na!el; Stand up straight, touch the tongue to the palate, and put the pal&s o!er the na!el; Men put the right pal& o!er the na!el, co!ering it with the le=t pal&; Wo&en put the le=t pal& o!er the na!el, co!ering it with the right pal&; 65ig; 8;8.7 Concentrate on the na!el =or a while, =eeling the energ' that is generated b' the Chi Bung; >s 'ou are standing, practice the <one <reathing %rocess described below; %ractice the =irst stage =or a week or two, until 'ou can &aster &o!ing the Chi =ro& the na!el to B9) at the soles o= the =eet and &aster pal& and sole breathing, and then proceed on;
Wo&an places the right pal& o!er the le=t; Man place the le=t pal& o!er the right; /ig. +.+5 Place the al, o)er the na)el and collect the Chi.
- 1'' -
7. Second Stage <egin with the 5irst Stage and continue as =ollows: a; %ress the soles o= the =eet to the =loor so that the' see& to adhere to it b' suction; 4he toes are part o= a tendon line and, as such, are part o= an energ' =low line; 4o take ad!antage o= this =act, press and cla&p all o= the toes =ir&l' to the =loor but do not allow the& to bulge up; When concentrating on the soles, 'ou &a' =ind that the' grow war& or =eel cool; Inhale ten percent and coordinate with the breath, sucking the earth energ' into 'our soles; Inhale ten percent using the %acking %rocess breathing techni?ue described in the 5irst Stage; 65ig; 8;8+7 %ull the energ' up to the se#ual organs and the urogenital diaphrag&, the pel!ic diaphrag&, the le=t and right anus, the kidne's 65ig; 8;8*7 and the lower diaphrag&; 5eel as though 'ou are sucking the earth; 5eel the earth energ' begin to enter the soles and &o!e up the leg bones to the knees; 4he earth energ' can =eel cool or so&eti&es tingling; So&e people =eel war&;
/ig. +.+7 Pull and lower the entire dia hrag,.
- 1'+ -
Cha ter III
/ig.+.+9 Pull the energy u fro, the anus to the "idneys.
- 1'1 -
b; Asing 'our B9) center in the soles o= the =eet as a hub, circle nine ti&es clockwise out =ro& the &iddle to a distance o= three inches, and then nine ti&es counterclockwise back to B9); 65ig; 8;/37 >gain, use the &ind, coordinating with e'e &o!e&ents, to help circulate the energ';
Inhale ten percent and press the soles o= the =eet =ir&l' into the Earth; Claw the toes and circulate the energ' nine ti&es;
)08
-08
/ig. +.1: (se the K-1 center in the soles of the feet as a hu$.
- 1'3 -
Cha ter III
c; Inhale and bring the energ' up out o= the big toes to the knees; Lock the knee cap and tighten the legs b' turning the knees outward with the =eet =ir&; 65ig; 8;/)6a77 5eel the legs like screws being screwed into the ground; 65ig; 8;/)6b77 I&agine so&eone pushing the knees in while 'ou tr' to push outward; Slightl' pull the knees outward and =eel the outside =orce push in; 4his action will Noin the sacru& with the knees, and the knees with the ankles and the =eet; 4his also acti!ates and aligns all the lower part tendons together $e&e&ber that the =eet point in and the knees push slightl' outward; Concentrate on the& until 'ou =eel energ' collect there; o not circulate the energ' at this point; When 'ou =eel the urge to breathe 'ou can e#hale a little bit; E#haling and inhaling are !er' personalizedM there=ore, each person &ust adNust to his or her own needs;
Chi <elt 1a!el
6a7 Inhale twent' percent and bring the 6b7 %ress down and turn the knees outward energ' up to the knees; Lock the knees;to screw the =orce into the ground;
/ig.+.11 Screw the force into the ground.
- 1'4 -
d; 6)7 Inhale ten percent, coordinating the breath with pulling in the se#ual organs and anus, thereb' bringing the energ' up 'our knees to the buttocks and then to the perineu& 6@ui Din7; >t the sa&e ti&e, =eel the energ' as it is drawn =ro& the earth enter the soles o= the =eet and rise to the knees and perineu&; Inhale and pack &ore in the perineu&; Ase 'our e'es to help circulate the Chi energ' nine ti&es clockwise and nine ti&es counterclockwise in a three inch dia&eter at the perineu&; 65ig; 8;/-7 Increasingl' send energ' down to the @ui Din =ro& the na!el and continue to =eel it co&e up out o= the legs; In ti&e, it &a' see& as though there is a =low as o= water entering the @ui Din =ro& abo!e and =ro& below &o!ing up and down as though through a pipe; It &ight also beco&e e!ident wh' the B9) points in the soles o= the =eet are re=erred to as the H<ubbling SpringsI;
%ull the se#ual organs and anus in; Inhale ten percent up to the perineu&; Circulate the energ' nine ti&es clockwise and nine ti&e counterwise; /ig. +.1' 8raw the energy fro, the earth and ac" and circulate it in the erineu,.
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Cha ter III
6-7 E#hale and nor&alize the breath b' Energizing <reathing; 65ig; 8;/87 $ela# and collect Hlo!ing energ'I =ro& all o= the organs; 4o create the lo!ing energ' 'ou can start 'our s&ile in the e'es; <ring that s&ile down the =ace, slightl' li=ting the corner o= the &outh, and keep on s&iling inwardl' to the organs: the heart, lungs, li!er, pancreas, spleen, kidne's and se#ual organs; 65ig; 8;//7 $e&e&ber standing or holding 'oursel= still at this point and rela#ing the &uscles o= the whole bod' are !er' i&portant; 5eel the energ' =low in the Microcos&ic Crbit; 65ig; 8;/27 $e&e&ber also that a=ter each stage, i= 'ou are not proceeding to the ne#t stage, 'ou &ust collect the Chi in the na!el; Stand up straight, touch the tongue to the palate, and put the pal&s o!er the na!el; Men put the right pal& o!er the na!el, co!ering it with the le=t pal&; Wo&en put the le=t pal& o!er the na!el, co!ering it with the right pal&; 65ig; 8;/,7 Concentrate on the na!el =or a while, =eeling the energ' that is generated b' the Chi Bung; >s 'ou are standing, practice the <one <reathing %rocess described below, which has Nust been described abo!e as the 5irst and Second Stages then proceed to the ne#t stage;
E#hale and Inhale; $egulate the breathing though the pal&s and soles; /ig. +.1+ #nergi@er 6reathing
- 1'7 -
Lung Li!er >drenal "lands Bidne's
4h'&us "land @eart Sto&ach Spleen %ancreas
Se#ual Crgans
/ig. +.11 S,ile down to the organs.
%ull Ap
E#hale
E#hale
%ull Ap
/ig. +.13 Stand still in #,$racing the *ree osition and feel the energy flow in the Microcos,ic Or$it. - 1'9 -
Cha ter III
Wo&an places the right pal& o!er the le=t;
Man places the le=t pal& o!er the right;
/ig. +.14 Place the al,s o)er the na)el to collect the energy.
9. *hird Stage <egin b' repeating the 5irst and Second Stages, then proceed as =ollows: a; >=ter 'ou ha!e nor&alized the breath, e#hale and =latten the sto&ach; Inhale ten percent using the %acking %rocess <reathing as described in the 5irst Stage; Inhale up the =ront and &iddle o= the anus, and at the sa&e ti&e, pull up the back part o= the anus so that 'ou can direct the Chi into the sacru&, 65ig; 8;/. 6a7 and 6b77 %ut pressure on the sacru& b' pressing tightl' to the ground and tilting the sacru& back without &o!ing the hips; 4his will acti!ate the sacral pu&p; 65ig; 8;/+7 Dou can practice this b' putting 'our back to the wall and pressing the sacru& to touch the wall, as described in Section I o= this Chapter; o this graduall' and do not =orce it; In graduall' de!eloping the psoas &uscle, as well as the hip and sacru& tendons and &uscles, 'ou will be able to &o!e the sacru& separatel'; 65ig; 8;/*7 <' this &o!e&ent, 'ou are acti!ating the sacral pu&p to help increase the spinal =luid and to open the sacru& =or the Chi to enter 4his will greatl' increase the circulation o= spinal =luid; When 'ou can &aster this, 'ou will no longer need the wall; Ase wall align&ent in practicing E&bracing the 4ree;
- 1+: -
6b7 <ack View o= >nus %ull Aps
5ourth %ull Ap 4hird %ull Ap
<rain Jade %illow
Second %ull Ap Spine
5irst %ull Ap %ulling Ap the Center o= the >nus i!erts the Chi =ro& "oing Ap to the @eart; Middle
Sacru&
>nus
Middle 5ront back
<ack %ull the Middle Ap and %ull 4owards the back to the Sacru&;
5ront >nus %ull Ap
%ulling Ap the <ack o= the >nus %ulls the Chi Ap the Spine;
6a7 Side View o= >nus %ull Aps
/ig. +.15 8irect the Chi into the sacru,.
- 1+1 -
Cha ter III
4ilt the Sacru& <ack
/ig. +.17 Acti)ate the sacral u, .

)-th )st -nd 8rd /th 2th
%soasLu&bar
%soas
/ig. +.19 Sacral tilt will hel de)elo the soas ,uscle. - 1+' -
b; 6)7 <ring &ore energ' 6kidne'sF energ'7 up =ro& B9) on the soles o= the =eet to the cocc'# and to the sacru&; Inhale, pulling up the le=t and right anus and the back part o= the anus; %ull up toward the cocc'# and up to the sacru&, packing Chi to the kidne's; 65ig; 8;236a77 5eel the back area surrounding the kidne's bulge out; Concentrating here, tilt the sacru& and circle the energ' out at the sacru& =ro& that point =irst nine ti&es clockwise to a distance o= three inches, and then nine ti&es counterclockwise back to the sacru&, using the e'es to help direct the circulation; 65ig; 8;236b77 5eel the collection o= the Chi there;
6b7 <ack View 6a7 Side View
%ack and Wrap the Chi into the Bidne's;
B9)B9) Inhale ten percent and pull up the sacru&; 4ilt the sacru& and circulate the energ' nine ti&es clockwise and nine ti&es counterclockwise; Ase the >nus to %ull Ap the Energ' into the Bidne's; /ig. +.3: Pac" and wra the Chi into the "idneys.
- 1++ -
Cha ter III
4he Chi =eeling is reported di==erentl', e!en b' the sa&e practitioner at di==erent ti&es; 4here can be a range o= =eelings such as hot or cold, or pricklings, !ibrations, nu&bness or a co&bination o= all o= these and other sensations; 4he e==ect is identi=iable as so&ething which is not ordinaril' e#perienced; 4here &ight be pain or e#tre&es o= sensation; 4his part o= the practice should take one or two weeks; I =eel that it is necessar' to stress that in this s'ste& 'ou &ust realize that what 'ou e#perience is !er' real; 4here are no !isualizations or acts o= the i&agination here; Dou actuall' =eel energ' accu&ulate and then go =ro& place to place because it reall' does; In so&e people it takes o== on its own and goes through the !er' sa&e routes and stopping o== places that would ha!e later been prescribed; I= this happens to 'ou, it is e#tre&el' con!incing and is therea=ter sel=9e!ident that there reall' is Chi and that all one needs to do is =ollow; 6-7 When 'ou =eel Chi in the sacru&, inhale ten percent and pull the Chi up to 49)), tilting the 49)) 6the adrenal glands, Chi9Chung, CC9,7 back; 65ig; 8;2)6a77 4his will push the lower back and straighten the cur!e; >gain, use the wall as a guide; o not =orce 'our spine, but gentl' ease it until 'ou =eel the spine beco&ing straight; 4his will open the oor o= Li=e Center 6Lu&bar - and Lu&bar 87 opposite the na!el; 4he pu&ping action will increase as the spine straightens, pulling like a pipe or bow and the Chi will =low easil' as i= through a straight pipe; With the lower back pushed and the cur!e straightened, 'ou will be stretching the psoas &uscle !er' strongl'; 4his will help to strengthen the lower back tre&endousl' Connect the sacru& and the C9. into one pipe or a bow; <ring the Chi to 49 )), concentrating at this center, and circle the Chi outward clockwise to a distance o= three inches; o this nine ti&es and then circle back nine ti&es down to that center in a counterclockwise direction, =inall' concentrating it there; 65ig; 8;2)6b77 It can take 'ou =ro& less than a week to &ore than three weeks to de!elop to the point where the sacru& and the 49)) =use into one channel; It is i&portant to re&e&ber that each ti&e 'ou start to inhale and pack, 'ou &ust start at the na!el, gather the Chi, and bring the energ' gathered there to the @ui Din; 4hen, push the energ' to the ground; <ring it up =ro& the soles to the @ui Din, and &i# it with the energ' alread' brought down =ro& the na!el be=ore going on to the cocc'#, 49)) and up; >s 'ou continue to practice in this wa', the whole procedure will take less and less ti&e until it =inall' beco&es si&pl' &o&ents;
- 1+1 -
4ilt 49)) <ack 49)) 4ilt the Sacru&
6b7 <ack View
6a7 Side View Inhale ten percent up to 49)); 4ilt 49)) back and circulate the energ' nine ti&es clockwise and nine ti&es counterclockwise; /ig. +.31 *ilt *-11
c; Inhale and pull the Chi =ro& the 49)) up to C9.; 65ig; 8;2-7 %ush =ro& the sternu& to tilt the C9. back; 4uck in the chin, clench the teeth 65ig; 8;286a77, s?ueeze the te&ples 65ig; 8;286b77 and the occipital bone, and press the tongue =ir&l' to the roo= o= the &outh; 65ig; 8;286c77 4his will create a tension si&ilar to the tension o= the arched bow discussed pre!iousl' which is read' to release an arrow; 65ig; 8;2/6a77 4he whole neck will be connected to the spine and sacru&, and to the legs and heels; 65ig; 8;2/6b77 >s the energ' &o!es up =ro& the sacru& to C9., the &aNor push o= internal =orce occurs; 6C9., 49)) and the sacru& are known as the Hstations o=
- 1+3 -
Cha ter III
internal =orceI;7 Cnce 'ou can de!elop and =eel the =orce in the C9 ., 'ou will be able to e#ert the =orce; 4his entire process is called sel=9adNust&ent o= the cranial pu&p and will acti!ate the cranial pu&p; 65ig; 8;227 4he action o= the cranial pu&p will greatl' increase, thereb' increasing brain power as well; Circle nine ti&es clockwise and nine ti&es counterclockwise at C9.; 5eel the Chi energ' Noin the scapulae, the ar&s, and the hands and =ingers together; Dou will =eel the Chi start to =low =ro& the thu&b and =ingers o= one hand to the thu&b and =ingers o= the other hand, like a Nu&per cable; Ase the e'es to look at the thu&bs and direct the Chi to that point;
4ilt C9. <ack
4ilt 49)) <ack
4ilt the Sacru& <ack
5eel the sacru& pull down on the spine;
Sink down into the knees;
/ig. +.3' Pull the Chi fro, *-11 u to C-5.
- 1+4 -
C9)
Clench 4eeth;
4uck Chin in;
C9. 6a7 Clench the teeth; Sink the chin in;
6b7 S?ueeze the te&ple bones;
6c7 %ress the tongue =ir&l' to the roo= o= the &outh; /ig. +.3+ ;oc"ing the !ead
- 1+5 -
Cha ter III
6a7 Creat a tension si&ilar to a =ull' arched bow;
C9.
6b7 >s 'ou push =ro& the sternu& to C9., the spine and shouders will connect;
/ig. +.31 S ine Align,ent
d; I= 'ou are out o= breath or cannot go on, e#hale a little bit and then inhale again; I= 'ou cannot do this, 'ou can si&pl' e#hale and bring the Chi up to the crown, o&itting the Du Chen 6Jade %illow, <L9* or <ase o= the Skull7; I= 'ou can continue, bring the Chi up to the Du9Chen and circle it nine ti&es both clockwise and counterclockwise as 'ou did at the points pre!iousl' described, until 'ou =eel that Chi has de!eloped there; 65ig; 8;227
- 1+7 -
Crown Du Chen C9)
Jade %illow
C9.
C9.
Inhale ten percent up to C9.; 4ilt the neck back and circulate the energ' nine ti&es clockwise 6to the le=t7 and nine ti&es counterclockwise6to the right;7 Inhale again and bring the energ' up to C9) at the base o= the skull; Circulate nine ti&es counterclockwise; Inhale and bring the energ' to the crown; /ig. +.33 Self-Ad>ust,ent of the Cranial Pu,
e; Inhale and pull the Chi up to the crown 65ig; 8;227, the seat o= the pineal gland located at the top o= the head, b' looking up with 'our e'es; 65ig; 8;2,6a77 Concentrate on the %ai @ui at the crown and circle it again nine ti&es clockwise and nine ti&es counterclockwise, using 'our &ind and 'our e'es, until energ' is e#perienced there; 65ig; 892,6b77 5eel the energ' =low =ro& the sacru& to the oor o= Li=e, to 49)), to C9., to the occipital bone, and to the crown as the' beco&e =used into one channel and linked together; I= 'ou are out o= breath, 'ou can pull up and e#hale; 1or&alize 'our breathing;
- 1+9 -
Cha ter III
%ineal "land 6%ai @ui, the Crown7 Corpus Callosu& 4hala&us "land
Cccipital Lobe
%ituitar' "land %ons Medulla Cblongata Spinal Cord Jade %illow 6Du Chen, <L9*, <ase o= the Skull7 6a7 Location o= the %ineal "land
%ineal "land
6b7 Look up to the pineal gland and circle the enerrg' nine ti&es clockwise;
/ig. +.34 Circle the energy in the ineal gland.
- 11: -
=; Make sure that the tongue is up on the roo= o= the &outh; 65ig; 8;2.6a77 <ring the energ' down to the &id9e'e, concentrating there =or a while while practicing nor&alized breathing, until 'ou =eel the energ' build up; 65ig; 8;2.6b77 4hen bring the energ' down to the palate where the tongue will ser!e as a switch Noining the "o!ernor Channel to the 5unctional Channel; <ring the Chi down to the throat, heart center and solar ple#us 6Chung Wan, CC9)-7, circling it nine ti&es in both directions, until 'ou =eel energ' enli!ened there again; 65ig; 8;2.6c77 Ase the e'es to help in this circulation;
Mid9E'e, 4hird E'e, %ituitar' "land
6a7 4ongue is on the roo= o= the &onth;
6b7 <ring the energ' down to the third e'e; 6c7 <ring the energ' down to the solar ple#us;
/ig. +.35 /unctional Channel
- 111 -
Cha ter III
g; 5inall' bring the energ' to the na!el; 65ig; 8;2+6a77 Concentrate there until 'ou =eel Chi =reel' go down to it; Listen and look inside; 5eel the sensation o= the =low o= Chi in one circulating &otion =ro& the na!el to the perineu&, to the soles, up to the knees, to the perineu& again, and up to the sacru&, to the spine, to the crown and down to the third e'e, to the throat, to the heart and to the na!el; 65ig; 8;2+6b77 When 'ou =eel the circle is &o!ing well, si&pl' let it =low b' itsel=; 5eel the na!el war& and =ill with Chi;
Listen Inside
Look Inside
6a7 <ring the energ' down to the na!el;
6b7 5eel the sensation o= the =low o= Chi;
/ig. +.37 Microcos,ic Or$it
- 11' -
$e&e&ber as 'ou co&plete the =inal stage to stand still and rela# all o= the bod'Fs &uscles, holding this position =or as long as possible; Si&pl' standing and e#periencing this power=ul energ' =low =or ten to =i=teen &inutes will shorten the ti&e necessar' to &aster the Iron Shirt techni?ues b' as &uch as one to three hours; Dou ha!e created a tre&endous Chi pressure and 'our &ind will condense and direct the =low; 5eel the energ' =low in the Microcos&ic Crbit; Stand up straight, continue to touch the tongue to the palate, and put the pal&s o!er the na!el; Men put the right pal& o!er the na!el, co!ering it with the le=t pal&; Wo&en put the le=t pal& o!er the na!el, co!ering it with the right pal&; 65ig; 8;2*7 Concentrate on the na!el =or a while, =eeling the energ' that is generated b' the Chi Bung; >s 'ou are standing, practice the <one <reathing %rocess described below;
Wo&an places the right pal& o!er the le=t; Man places the le=t pal& o!er the right; /ig.+.39 Stand u straight and ut the al,s o)er the na)el.
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Cha ter III
1:. 6one 6reathing Process a; 4he <one <reathing %rocess is practiced i&&ediatel' a=ter 'ou =inish the 5irst Stage, the Second Stage and =inall', a=ter the 4hird, and =inal, Stage o= this e#ercise, to bring the energ' down to the na!el; >t this ti&e, 'our bod' is still =illed with energ'; 4o practice the <one <reathing %rocess 'ou can use E&bracing the 4ree or an' position that 'ou are in at the ti&e; <one <reathing or bone co&pression is the &ethod o= HCleansing the MarrowI, or cleaning out =at in the bone &arrow so that 'ou can direct and absorb the creati!e 6se#ual7 energ' into the bone to help regrow the bone &arrow; 65ig; 8;,37 uring this process, we take ad!antage o= the Chi generated in Iron Shirt I b' absorbing Chi into the bones, thereb' greatl' increasing the circulation o= Chi; With increased circulation, the Chi is per&itted to =low =reel' into the bones and the blood, carr'ing necessar' nutrients and o#'gen, and is per&itted to circulate =reel' throughout the bod'; 4ension in the &uscles surrounding the bones is lessened; 4he bones beco&e strong and health' because the &arrow as the &aNor product o= red and white blood cells, now has roo& to grow;
<one Marrow 5at de!elops in the bone &arrow ca!it';
<one Marrow Ca!it' /ig. +.4: 6one Marrow - 111 -
4his process takes ti&e to practice; It is &ost i&portant that 'ou rela# and are not tense when 'ou practice <one <reathing; <one <reathing is a two stage process: )7 Inhale and e#hale as though through the =ingers and toes: In the =irst stage o= the <one <reathing %rocess, b' using the powers o= the &ind and the e'es, outside energ' is breathed in through the =ingertips and toes, graduall' up to the hands and ar&s to the skull, and then down the spinal colu&n and legs; 65ig; 8;,)7 > sensation is =elt as 'ou breathe into each area; So&e people report a nu&bness, others a =ullness, still others a tingling, or Hso&ething di==erentI in their bones; Man' people clai& to =eel &ore in their legs; When 'ou inhale through the =ingers, the =eeling is cool; When 'ou e#hale, the =eeling is war&; 5eel inside the bones; 1o &atter what 'ou =eel, <one <reathing is practiced to cleanse the =at stored in the bone &arrow to &ake roo& =or positi!e energ' such as creati!e energ' 6se#ual power7, which will allow the bones to store, rebuild and grow the &arrow; 6-7 Inhale and e#hale the sa&e wa' through the toes: In the second stage, inhale through the toes and then, b' degrees, inhale up to and into the thigh bones; >=ter inhaling, hold 'our breath, but not so long that 'ou e#perience disco&=ort; 4hen, e#hale down and out through the toes; In the ne#t progression, inhale up through the legs and into the hips, then e#hale down and out through the legs; When 'ou ha!e acco&plished this, breathe in through the legs to the sacru&; @ere, 'ou &a' =eel energ' surge up through the back and throughout the entire ner!ous s'ste&; <reathe up the backM the breath will be ?uite long at this point; 5inall', while 'ou breathe through the legs and up the back, also breathe in through the =ingers, up into the ar&s and shoulders, through C9. and into the head; Beep in &ind that energ' is absorbed and eNected &ore e==ecti!el' at appointed places such as the toes, =ingertips, elbows, knees, sacru&, C9., oor o= Li=e, shoulders, or tip o= the nose; 65ig; 8;,-7
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Cha ter III
/ig.+.41 (se the ,ind and eyes to $reathe Chi though the fingerti s and toes, u the ar,s and legs, and u the s inal colu,n to the s"ull.
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/ig.+.4' In ad)anced techiEues, you will learn to $reath through the s"in to ush the Chi into the $ones and wra the Chi around the $ones.
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Cha ter III
11. Power #0ercise 4his e#ercise is another &eans o= increasing the =low o= Chi to the bones, s?ueezing out the to#ins, sedi&ent and waste &aterials, as well as the negati!e e&otions that ha!e beco&e stored in the &uscles; Muscles and the E&otions Stored within 4he& In this stress=ul li=e, pollution and che&icals accu&ulate in the s'ste&, depositing in our organs; In the 4ao S'ste& we belie!e that all negati!e and positi!e e&otions are also stored in the organs; When the organs are =illed with to#ins, sedi&ent, waste &aterials and too &an' negati!e e&otions, these substances will back up into the &uscle which handles the o!er=low o= each organ, si&ilar to a backup tank; I= we do not s?ueeze the &uscles b' increasing the =low o= Chi, thereb' eli&inating the undesirable ele&ents and e&otions which ha!e been stored there, the &uscles will be !er' tense and cla&p onto the bones; >s a result, the person will constantl' ha!e the =eeling o= stress; Cnce the negati!e e&otions are cleaned out, the positi!e e&otions ha!e &ore roo& to grow; %ositi!e e&otions &ake the &uscles rela#ed and loose; 4he e#planation below gi!es details o= &uscles and the e&otions that beco&e stored there; 4his in=or&ation is contributed b' Larr' Short, the =ounder o= the Institute =or 4otal %erson 5acilitation 64;%;57;
Muscles and *heir Associated Negati)eFPositi)e #,otions @ands P 5ear o= losing grip Q <elonging, reaching out 5orear&s <rachioradialis and =orear& e#9 tensors0=le#ors Correspond to Sto&achGappro9 priate &eridians P $eNection P 5ear o= attack Q >cceptance Q $ecognizing the wa' to proceed Scapulae Correspond to 4riple @eater P 5ear o= taking risksM not willing Apper ar&s Correspond to Sto&ach and Spleen <iceps and 4riceps, eltoids Correspond to Lungs P I canFt do it P Weakness, =ear o= lack o= capacit' P Sorrow, loss Q I can do it Q Strength Q $esponsibilit' P5ear "luteus 6Muscles o= <uttocks7 P islo'alt', lack o= co&&it&ent
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to take risksQ Lo'alt', co&&it&ent, letting go P Cowardl'Sacru&, %iri=or&is Q Vitalit', radiant power, li=e9Correspond to Circulation0se# =orce, responsi!e actionP Insecurit' Q <ra!eQ Securit',rootedness,rounded, SCM, Scaleanus, and 1eckstable MusclesLu&bar spine, Sacrospinalis Correspond to Sto&achCorrespond to <ladder Apper 4rapezius MusclesP 5ear o= being taken ad!antage Correspond to Bidne'so= and0or o= being cheated P "uiltQ >bilit', bra!er', courage, abilit' P 5ear turtle hidingto take charge o= situation Q $esponsi!e4horacic spine and rib cage, Q E#pressi!eSpine Q 4aking risksCorrespond to <ladder 5eetP 5ear, cowardice, running awa' Correspond to SpineQ >bilit' to per=or& P Insecurit'$ibs Q 4aking a stand, proNects, lea!9 Correspond to Lungs ing 'our &ark in the worldP Sorrow and grie= Lower legs, Cal!esQ Vitalit', surrender, openness Correspond to >drenals andCer!ical spine 4riple @eaterCorresponds to 1eck e#tensors "astrocne&iasP Inappropriateness, tiredness SoleusQ Clarit' P @esitation, =ear o= going =or9Skull ward, waitingCorresponds to <reathing Q Setting the stage, preparing@ead Apper legs, ?uadricepsCorresponds to 4e&ple Correspond to S&all Intestines P ullness, con=usion, distraction P Lack o= supportQ En!iron&ental awareness, @ips, %soas0Iliacusbeing present, being here and Correspond to Bidne'snow Jaw Masseter, %ter'goidsQ Inspiration Correspond to Sto&achP ullness, worr' P 5rustrationSternu&, %ectoralis &uscles Q Bnowing what 'ou want andCorrespond to Li!er needP >nger resent&ent CcciputP >nger resent&ent Corresponds to <ack o= skull
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4he %ower E#ercise, also known as 'na&ic 4ension, will greatl' tone up the bod' &uscles b' si&pl' a =ew &inutes practice each da' instead o= an hour o= workouts; 65ig; 8;,87 In this e#ercise 'ou e!enl' work out e!er' &uscle and will not o!ertire the&; Studies ha!e been &ade showing that the proper tension o= these &uscles =or a =ew &inutes each da' will indicate that these e#ercises de!elop good &uscle tone;
/ig. +.4+ 8yna,ic tension tones u the ,uscles, er,itting co, ression of ,uscles and $ones.
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I= 'ou tire in the standing position, rest and walk =or a while and then resu&e the sa&e position practiced in E&bracing the 4ree, or 'ou can si&pl' continue =ro& the <one <reathing %rocess; 6)7 $ela# the hand &uscles; 4hen, use the &ind to tighten the hand &uscles and s?ueeze the &uscles to the bones o= the radius and ulna 6the bones o= the =orear&7 tightl'; @old the &uscles =ir&l' to the bones =or 83 to ,3 seconds; E#hale strongl' through the &outh, then totall' rela# the &uscles and the shoulders; 5eel the rush o= Chi as the to#ic tensions and negati!e e&otions, such as =ear o= attack, lea!e the &uscles; 5eel the positi!e e&otions, such as recognizing the wa' to proceed, letting the li=e9=orce enter into the &uscles; 6-7 $ela# the ar& &uscles; Inhale and spread the ar& &uscles into the hu&erus 6the bone o= the upper ar&7; 4ighten the &uscles all around the ar&; @old the& tightl' =or 83 to ,3 seconds; E#hale and release the&; Let go o= the =ear that 'ou cannot do it; Let go o= weakness; $elease the =eelings o= sorrow and loss; Let positi!e e&otions enter into these &uscles; 5eel that 'ou can do it; 5eel that 'ou are strong, and that 'ou ha!e capacit' and can take on responsibilit'; 687 $ela# the legs; Inhale and s?ueeze the &uscles around the =ibula and tibia 6the bones o= the lower leg7 tightl' to the bones; @old the& tightl' =or 83 to ,3 seconds and e#hale; $ela# the &uscles, letting go o= the to#ins and accu&ulated negati!e e&otions such as hesitation and procrastination; >llow the positi!e e&otions to enter such as preparedness or readiness to grow; <e totall' aware o= the Chi that is generated; 6/7 $ela# the thighs; Inhale and s?ueeze the &uscles around the =e&ur 6the bone o= the upper leg7 tightl' to the bones and hold =or 83 to ,3 seconds; E#hale and rela# the &uscles awa' =ro& the bones; $elease the =eeling o= lack o= supportM let the =eeling o= support grow; <e aware o= the Chi =lowing between the bone and &uscle; 627 $ela# the neck; Inhale and s?ueeze the neck, the head &uscles and the cer!ical 6the neck7 &uscles tightl' holding the s?ueeze =or 83 to ,3 seconds; $ela# and let go o= guilt and =ear 5eel the positi!e growth o= e#pressi!eness, responsi!eness and taking risks; 6,7 $ela# the back, especiall' the spinal cord, and the chest; Inhale and tightl' s?ueeze the &uscles around the spinal cord =ro& the thoracic !ertebrae, down to the lu&bar !ertebrae to the sacru&
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as well as the rib cage o= the chest; @old =or 83 to ,3 seconds; $elease the entire spinal cord and the rib cage; $ela# and let go o= the =ear o= being taken ad!antage o= or being cheated; Eli&inate cowardice and the desire to run awa'; $elease sorrow, grie= and tiredness; "row the positi!e =eelings o= bra!er', openness and the abilit' to take charge and to per=or&; 6.7 >=ter 'ou ha!e practiced well =or one to two weeks, 'ou can do e#ercises 6)7 through 6,7 all at once b' starting =ro& the hands to the legs, to the neck and head, to the spinal cord and rib cage; @old the s?ueeze =or 83 to ,3 seconds and release totall'; 5eel the &uscles and bones separate =ro& each other; 6+7 When 'ou =inish the e#ercise, stand up straight and put the pal& on the na!el; Men should put the right hand on the na!el, co!ered with the le=t pal&; Wo&en should place the le=t hand on the na!el with the right pal& o!er it; Stand still =or a while and =eel how the Chi =lows; 4hen, concentrate on collecting the energ' into the na!el; In the beginning, 'ou can use the hand to assist in the collection o= energ'; 6a7 Men, starting at the na!el, should spiral the energ' out in a clockwise direction, &aking 8, re!olutions, being care=ul not to go abo!e the diaphra& or below the pubic bone; Circling out be'ond the pubic bone allows the energ' to leak out; Cnce 'ou ha!e co&pleted the clockwise re!olutions, spiral inwards in the opposite direction -/ ti&es, ending and collecting the energ' at the na!el; 6b7 Wo&en should do the sa&e thing, but begin b' spiraling the energ' out =ro& the na!el in a counterclockwise direction, and spiraling back to the na!el in a clockwise direction; Spend one to two weeks on this practice; $e!iew the Microcos&ic Crbit Meditation =or circulation o= the Chi in Chapter o= this book; When 'ou beco&e pro=icient at using the &ind in this practice, 'ou need onl' use the &ind to circulate the Chi; When 'ou are =inished, walk; I= 'ou =eel the chest tighten or an' congestion, use the pal&s and gentl' brush down the chest to bring the Chi down; 6c7 Cnce 'ou ha!e co&pleted the circuit, 'ou will need less ti&e to practice it in preparation =or this E&bracing 4he 4ree stance; 4herea=ter raise the energ' up to 'our head to the %ai @ui 6Crown7; Cnce the energ' arri!es there, 'ou should =eel as though so&ething were pushing up through the crown o= the head; >lwa's end b' returning the energ' to the na!el;
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6. #,$racing the *ree Stance BPractical ProcedureC

1. #0ercise
When 'ou ha!e practiced well and understand each part o= the pre!ious e#ercises, 'ou can proceed with the ne#t practice as described below;
CrownR <ase o= SkullR 4hird E'e
C9.R
49))R Chi <elt Sacru&R
Solar %le#usR 1a!elR Sper&0C!arian %alace
%erineu&R
Bnee
B9) 6<ubbling Springs7R /ig. +.41 #,$racing the *ree
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Cha ter III
a; >ssu&e a @orse Stance; Sink down onto the hips, keeping the back straight and holding the legs apart in the standard length o= the lower legs; 4urn the toes inward so that the =eet are positioned as though on the circu&=erence o= a circle; 4he knees are well bent and the groin area is rela#ed and open; b; E#tend the ar&s out in =ront o= 'ou at shoulder height as though 'ou were encircling the trunk o= a tree; 4he pal&s =ace 'ou; 4he =ingers are gentl' separated with the thu&bs pointing up and the =ingertips are held apart a distance o= about the width o= the =ace; 5eel as though 'ou were lightl' holding a ball between 'our hands; c; %lace the tongue on the palate; <reathe in and out deepl' nine to eighteen ti&es so that each ti&e that 'ou e#hale, the abdo&en contracts and the thoracic diaphrag& goes up into the chest, co&pressing the lungs and pulling the se#ual organs up; When 'ou inhale, the thoracic diaphrag& goes down to co&press the abdo&en so that 'ou can =eel the perineu& bulge outward; d; >=ter 'ou ha!e e#haled =or the ninth, eighteenth or 8,th ti&e, inhale ten percent o= 'our total capacit' to the le!el o= the na!el, while keeping the abdo&en =lat; %ull up the se#ual organs, or close the !agina tight, and pull the anus closed; Inhale again and pull up the le=t and right anus, bringing Chi to the kidne's; Wrap and pack the Chi in the kidne's, then circle the energ' in the na!el nine ti&es clockwise and nine ti&es counterclockwise to collect the energ' there, pausing until 'ou =eel the need to breath again; e; Inhale ten percent o= 'our capacit' down to three inches below the na!el or, =or wo&en, the C!ar' %alace; %ack the Chi in this region; Inhale down to the lower abdo&inal area or =or &en, the Sper& %alace and hold it again until 'ou =eel the need to breathe; Inhale ten percent &ore o= 'our capacit' down to the perineu& and hold it as long as 'ou co&=ortabl' can; Dou can keep on inhaling and packing in as long as 'ou =eel co&=ortable; So&eti&es 'ou can e#hale a little bit so that 'ou can inhale &ore; In the beginning, start b' inhaling less air in a short period o= ti&e; When 'ou are well9trained, 'ou can hold &ore air =or a longer ti&e; =; E#hale and send energ' down the backs o= the legs into the ground; 4he =eet will =ill with the energ' and 'ou should =eel the pal&s and soles HbreathingI; <reathe through the pal&s and soles; $egulate 'our breath; g; >ppl' pressure, especiall' with the big toes; 5eel that 'ou are HsuckingI energ' up out o= the earth through the H<ubbling SpringsI
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in the soles o= the =eet 6B9) point7; HClawI the =loor with the =eet; Inhale and draw the energ' out o= the ground; Collect energ' there b' circling the sole 6B9)7 with energ' nine ti&es clockwise and nine ti&es counterclockwise; Contract the &uscles o= the anus and groin and pull up the testicles or !agina and anus; <ring the energ' up the =ront o= the legs to the knees, hold the Chi at the knees and lock the knees b' turning the& slightl' outward; <ring the energ' to the buttocks b' cur!ing in the upper thigh and then bring the energ' into the perineu&; @old the Chi here and circle it nine ti&es clockwise and nine ti&es counterclockwise; E#hale and regulate the breath b' Energizer <reathing nine to eighteen ti&es and continue to =eel the pal&s and soles breathe; h; Inhale ten percent, pulling up the le=t and right anus and packing the back area and kidne's; i; Contract the back part o= the anus to bring Chi up to the sacru&; %ull up the testicles or !agina; %ut pressure on the sacru& and tuck it back, but do not tilt the hips; 4his pushes the lower back 6lu&bar !ertebrae7 out and straightens cur!es in the spine; Inhale ten percent o= 'our capacit' and pack Chi into the sacru&; Collect the energ' there b' &entall' circling it nine ti&es clockwise and nine ti&es counterclockwise; Continue to contract the anus; N; Inhale ten percent o= 'our capacit' again; %ull the Chi up to 49 )) and tilt the back to a straight position; Collect the energ' there b' circling nine ti&es clockwise and counterclockwise within a three inch area; k; Inhale ten percent o= 'our capacit' and pack &ore at the whole back; Continue to tighten the anus and groin, pull up the testicles or s?ueeze the !agina, tighten the neck, sink the sternu&, and push =ro& the sternu& to tilt C9. back; l; 4uck the chin in to lock the neck, keeping the chest rela#ed; With this action, the energ' &o!es =ro& the sacru& to C9.; %ack the Chi at C9. b' circling the energ' nine ti&es clockwise and nine ti&es counterclockwise; 4his will acti!ate the cranial pu&p located at the base o= the skull 6the Jade %illow C9)7 which works in tande& with the sacral pu&p to &o!e cerebrospinal =luid up the back; 4he sacral and cranial pu&ps acti!ate the cerebrospinal =luid in the spine and brain; &; With 'our neck still tight, inhale, packing energ' up to 'our Jade %illow; Collect it, circling nine ti&es clockwise and nine ti&es counterclockwise;
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n; Inhale ten percent and pull up to the crown o= the head; Stop, turn both e'es up, and look inward to the area o= the pineal gland, circling nine ti&es clockwise and nine ti&es counterclockwise, until 'ou are out o= breath; E#hale slowl'; $ela# the neck, anus, groin and urogenital diaphrag&; Beep the tongue at the palate; o; $egulate the breath b' Energizer <reathing, but e#hale &ore and inhale less; Concentrate on the third e'e; "uide the energ' down =ro& the tongue past the throat, heart center and down to the solar ple#us; Collect the Chi in the solar ple#us, circling nine ti&es clockwise and nine ti&es counterclockwise; p; With the toes e#tended, open the knees slightl' so that 'ou can =eel the =orce in the ankle Noints; 4his will enable 'ou to grasp the ground with the =eet, and =eel the soles press down to the ground; 5orce the energ' to =low down inside, putting the d'na&ic tension on the s&all and big balls o= the =eet and to the outer edges, like a#les running =ro& the outside o= the ankles to the big toes; Make sure 'ou do not li=t an' o= the =eetFs nine points o= contact o== the ground;
Wo&an places the right pal& o!er the le=t; Man places the le=t pal& o!er the right; /ig. +.43 Place the al,s o)er the na)el to collect the energy.
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?; Stand still, &aintaining the position; 5eel the energ' tra!el out o= the ground, up the legs and into the spinal cord, through C9. at the base o= the neck out into the ar&s, up to the pineal and pituitar' glands, and then down the =ront o= the bod' to the na!el; 5eel heat in the na!el and continue circulating the energ' =or as long as 'ou wish; r; %ractice the <one <reathing %rocess; s; %ractice the %ower E#ercise; t; Stand erect, keep the tongue at the palate, and collect energ' in the na!el; 65ig; 8;,27 u; Walk slowl' and breathe nor&all'; Stroke the chest downward with the pal&s o= the hands to pre!ent or counteract an' congestion that &ight de!elop there and walk about to distribute Chi and gi!e the stressed &uscles a chance to recuperate; 65ig; 8;,,7 Beep the abdo&en so=t; $e&e&ber that so=tness &akes energ': it is said that so=t &akes strong; 4o achie!e this, keep the &uscles in a so=t tension;
Collect Chi down to the na!el; Stroke the chest downward with the pal&s;
Walk slowl' and stroke the chest;
/ig. +.44 6rushing Chi down.
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Cha ter III
In ti&e, 'ou should be able to do E&bracing the 4ree in two breaths: one down the =ront and one up the back; With practice, i= 'ou are rela#ed, 'ou can do the whole process in Nust one breath; 4he stance strengthens the &uscle9tendon lines 6&eridians7 that tra!el through the thu&bs and big toes; Dou &a' ha!e alread' disco!ered that all Iron Shirt work e#ercises the bod' and instills con=idence;
C. Su,,ary of #,$racing the *ree
%ull Ap
E#hale
E#hale %ull Ap /ig. +.45 Circulating the energy during #,$racing the *ree.
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); Stand with the =eet a knee9to9toe length apartM press the sacru& downM round the scapulaeM rela# the chestM hold the head erectM position the ar&s as i= the' were encircling a treeM hold the thu&bs upM rela# the =ingers, barel' per&itting the& to touch; -; %ractice lower abdo&inal breathing nine to eighteen ti&es; When 'ou do abdo&inal breathing, e&phasize inhalation b' rounding the abdo&en and e#halation b' =lattening the abdo&en on all sides; 5eel the se#ual organs &o!e up and down with the breath; 8; E#haleM =latten the sto&achM lower the diaphrag&; /; Inhale, tightening the perineu& and anus b' pulling up the &iddle anus, then the le=t and right sides o= the anus; 5eel the Chi energ' go up to both kidne's and pack into the&; %ull up the se#ual organs; 6$e&e&ber that the anal &uscle has a close relationship with all organs and glands;7 %ack into the na!el without e#panding the abdo&en; Beep the chest rela#ed and the abdo&en so=t, and spiral =irst nine ti&es clockwise, then nine ti&es counterclockwise, &aking a circle o= about one and one9hal= inches in radius; 2; <reathe into the &iddle abdo&en, without spiraling, and pack; ,; <reathe into the lower abdo&en, without spiraling; .; <reathe into the perineu& and =eel it bulge out; +; E#hale through the legs and =eet down to about si# inches into the ground; 5eel the pal&s and soles breathing and use the lower abdo&inal breathing; *; Inhale, tighten the perineu&, and press the soles o= the =eet into the ground; Claw the toes and spiral at the kidne' points 6B9)7 on the soles, nine ti&es clockwise and nine ti&es counterclockwise, both spirals &o!ing si&ultaneousl' in the sa&e direction; )3; Inhale, bringing energ' to the knees; Lock the knees, without spiraling; )); Inhale up to the perineu&, and spiral nine ti&es clockwise and nine ti&es counterclockwise; 5eel the bulge; )-; E#hale; $egulate the breath, and be aware o= the soles and pal&s breathing; )8; Inhale up to the sacru&, tilt the sacru& back, packing it, and spiral nine ti&es clockwise and nine ti&es counterclockwise; 4his will strengthen and acti!ate the sacral pu&p; )/; Inhale to 49)), in=lating the kidne' area, and press out on the lower back to straighten the cur!e there, spiraling nine ti&es clockwise and nine ti&es counterclockwise;
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)2; Inhale to C9., straightening the cur!e at the neck, and lock the neck; Spiral nine ti&es clockwise and nine ti&es counterclockwise; ),; Inhale to the Jade %illow, clench the teeth tight, and s?ueeze the skull and the te&ple bones to strengthen and acti!ate the cranial pu&p; Spiral nine ti&es clockwise and nine ti&es counterclockwise; ).; Inhale to the crown 6pineal gland7 and spiral nine ti&es clock9 wise and nine ti&es counterclockwise; I= 'ou cannot go all the wa' up on one breath, 'ou can pass o!er the Jade %illow or take an e#tra breath where needed until 'our capacit' increases; )+; E#hale with the tongue up to the palate; $egulate the breath; )*; Concentrate on the third e'e, until 'ou =eel the Chi build up there; <ring the energ' down to the solar ple#us and spiral nine ti&es clockwise and nine ti&es counterclockwise; <ring the Chi down to the na!el; Stand still and &aintain this position; -3; Stand up and bring the energ' into the na!el, putting 'our hands o!er the na!el and bringing the =eet together; $ela#; Collect the energ' in the na!el area; When 'ou =eel cal&, walk around and brush the energ' down, i= necessar'; -); %ractice the <one <reathing %rocess; --; %ractice the %ower E#ercise;
III. Rooting, Collecting Chi #nergy, Illustrations of Postures

A. Rooting Practice
4he $ooting %ractice is !er' i&portant in the Ani!ersal 4ao S'ste&; $ooting can be co&pared to the =oundation o= a building; 4he stronger the =oundation, the higher the building &a' be built, and the &ore di==icult it is to topple; >=ter &astering the $ooting %ractice 'ou will =eel, as 'ou walk around, stand, or sit in 'our dail' li=e, that 'ou are &ore in touch with the earth; 65ig; 8;,+7 Dou will =eel &ore stable and practical &inded, not Hspace'I; Man' Ani!ersal 4ao students, a=ter practicing Iron Shirt $ooting =or a while, =ind that the' ha!e good balance and greatl' i&pro!e the ?ualit' o= their ph'sical acti!ities, such as running, skiing, tennis and Doga;
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Spirit <od'
Energ' or Chi <od'
%h'sical <od'
$ootedness ser!es the soul the soul 6Chi <od'7 and spirit the wa' a control tower ser!es a space rocket; 4he &ore 'ou can root to Mother Earth, the &ore balanced the energ' will be; /ig. +.47 Rootedness to Mother #arth
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Cha ter III
4aoist %ractitioners are !er' concerned with rootedness; 4he &ore he or she can root to Mother Earth, the &ore balanced the energ' will be; Such a balance o= energ' increases healing energ'; In ad!anced practice, rooting is re?uired to per=or& the practice o= the 4hrusting Channels and <elt Channels; 4ai Chi, the @ealing @and and the higher spiritual practices draw upon the earth energ', as well as hea!enl' energ', to trans=or& li=e9=orce energ' into spiritual energ' in order to gi!e birth to the soul and spirit; It is the earth energ' which helps the soul and spirit grow; >stral tra!eling re?uires rooting, and this earthl' rootedness ser!es the soul and spirit the wa' a control tower ser!es a space rocket; 4hose who tr' to bring Chi up to the head, or recei!e hea!enl' energ' without grounding in the earth, beco&e Hspace'I instead o= Hin tuneI with their e#perience; >lwa's balance out b' using both sides o= the bod' during practice; e!eloping the $ooting %ractice re?uires two people: one to push and the other to stand; 4his e#ercise will greatl' i&pro!e 'our stance; Man' people will =ind that one side is weaker than the other or the upper part, such as the neck, is weaker than the lower part; %ractice on the strong side =irst and then the weak side so that 'ou will ha!e a re=erence =or i&pro!ing the weak side; "raduall' 'ou will grow stronger and it will re?uire less e==ort to &aintain 'our structured position because 'ou will ha!e built e#tra &uscles and strengthened the tendons, tendon attach&ent sites and =asciae as one structure; When 'ou HrootI properl', it =eels as i= 'ou are sucking the ground, or ha!e grown a deep root into the earth; 4his is because the whole structure, as a unit, is pressing into the ground; Dou can =eel the entire bone structure sink down to the ground; With practice 'ou will be able to bring energ' along the prescribed course &ore ?uickl' and easil' 4o test 'our rootedness, =ind a partner who can push 'ou while 'ou hold the structure;
1. Stance 4he purpose o= the Iron Shirt $ooting %rinciple is to line up the bone structure with the Noints to =eel the whole bod' beco&e one piece; Cnce 'ou beco&e pro=icient in the practice, 'ou will position 'oursel= in the proper structure ?uite easil'; Stand in the Iron Shirt @orse Stance; So&eti&es 'ou can stand with the =eet at a slightl'
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wider position; @owe!er i= the =eet are too wide apart, 'ou ha!e to use &uscle strength to hold the whole bod' together; When the =orce co&es, the &uscle will hold the =orce and knock the align&ent o==; I= the position o= the =eet is too narrow 'ou will be using the tendonsF =orce to help hold the structure together, a==ecting align&ent as well; When 'our partner pushes 'ou with =orce, 'our neck &ust be rela#ed so that the =orce will not go into the neck, causing pain there; Dour structure, inner organs, and tendons, &uscles and =asciae &ust work as a whole to hold the position; 4his will graduall' increase 'our inner strength;
'. Chi 6elt %acking Chi into the organs is !er' i&portant in the practice o= rooting; It is particularl' i&portant to pack Chi in the kidne's and to Noin the kidne's and B9) 6<ubbling Springs7 into one line; 4he na!el and the two kidne's &ust Noin together =eeling like a large belt, belted across 'our waist; 65ig; 8;,*6a77 4he Noining o= the na!el, the sides o= the waist, the two kidne's and 49)) with Chi energ' is basic to the rooting principle and is called the HChi <eltI; Without the Chi <elt, the &aNor connection o= the upper and lower energ' Noints, the structure and Chi will be lost; 4o de!elop the Chi <elt, =irst pack Chi in the kidne's and the na!el, e#panding =irst =ro& the le=t kidne' out to the le=t waist, then towards the =ront to the na!el; E#pand, pack and wrap the right kidne' to the right waist, and then =orward to the na!el; 4his Noins both sides together at the na!el; >s the Chi <elt e#pands, it connects to the 49)) and the oor o= Li=e; 4he na!el now =eels like a =ull blown tire encased within a big belt; Cnce 'ou e#perience a Chi <elt in the rooting practice, 'ou will be able to attain rootedness ?uickl' and will not need to use 'our &uscles to Noin 'our structure together 4here=ore, &astering the Chi <elt will help 'ou to be !er' rela#ed in 'our practice;
+. Princi le of Rooting a; >ssu&e E&bracing the 4ree; b; Sink the energ' down to the lower na!el area; c; Sink down as co&=ortabl' as 'ou can, and open the groin b' slightl' separating the knees;
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Cha ter III
d; 4he toes turn slightl' inward; When the knee caps are locked 6&eaning that the knee Noints are held tightl'7, the knees will lock in the ankle Noints like the position assu&ed when 'ou are sitting astride a saddle; Sink into the knees; Dou can =eel the connection between the knees and the ankle Noints and the connection down to the =eet; 5eel 'our whole bod' weight drop down to the ground; 4he =orce passes through the bone structure; 65ig; 8;,*6b77 5eel the bones like sponges that absorb the =orce and direct into the ground; e; 4he hands are at shoulder le!el, the elbows sink; 5eel the =orce o= the sinking elbows pressing into the bone structure; I= the elbows are up, 'ou will disconnect =ro& the tendon power;
6a7 Chi <elt Noins the whole bod' structure together;
6b7 %ress down and turn the knee outwards to screw the =orce into the ground;
/ig. +.49 Princi le of Rooting
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=; Line up the shoulders, Noining the scapulae with the spine b' rounding the scapulae and sinking the chest; Connect through the hip Noints down to the knee and ankle Noints; Line up the shoulder Noints b' pushing the thu&bs out and the pink' =ingers in, =eeling the tendons pull; 4he wrist Noints are connected to the shoulders; $ela# the neck, especiall' the trapezius &uscle, so that the connection does not go up to the head which will bring =orce to the neck; Ctherwise, when 'our partner pushes 'ou, 'ou will =eel like 'ou were hit b' a two9b'9=our and it will knock 'ou o!er; When 'ou rela# the neck and Noin the shoulders with the spine, the =orce tra!els down the spine and down to the ground; 4o connect the shoulder Noints with the spine, 'ou need to round the scapulae and sink the chest so that the =orce can be trans=erred =ro& the shoulders to the scapulae; 4hen, push the neck straight and the 49)) out; Beep the sacru& straight without &o!ing the hips, until 'ou =eel the spine as a =le#ed bow =ull o= strength; >ll beco&es one line; When the groin area is open, the hip Noints will Noin with the knees, the =eet, and all will Noin down with the ground; 5eel the Chi <elt, belting the waist and Noining the entire structure together;
1. Practice of Rooting @a!ing a partner push against 'ou can increase 'our rooting power and thus strengthen the =asciae and spinal cord, increasing the =unction o= the sacru& and cranial pu&p; >ssu&e the position =or E&bracing 4he 4ree, and pack with air as described; Dour partner should then push 6not hit7 his =ist against 'our sacru&, 49)), C9., and the base o= the skull, respecti!el'; It is i&portant that these =our centers beco&e strengthened and linked together into one line; I= the' are not linked, the' beco&e &an' unconnected lines, and the partnerFs =orce will not tra!el down to the ground properl'; 4he spinal cord is the house o= the ner!ous s'ste& which Noins all the other parts o= the bod'; 4he spine consists o= &an' bones which are put together and held b' &uscles, tendons and =asciae; Most o= the e#ercises are not to strengthen the spine solel', howe!er Iron Shirt Chi Bung is designed to strengthen the entire bone structure, especiall' the spine; Man' people ha!e weak spines which cause bad posture, breathing proble&s and weak organs;
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Weak organs are the original cause o= a weak spine; %oor posture beco&es a !icious c'cle: organs are kept weak because Chi cannot circulate throughout the !arious bod' s'ste&s; Iron Shirt 6)7 protects organs which generate !ital ChiM 6-7 recharges the& with packingM 687 circulates Chi up the spine and strengthens the ner!ous s'ste&M and 6/7 creates the storage space =or the Chi energ' b' burning out =at;
3. Strengthening the Sacral Pu, B/ig. +.5:C 4he sacru& is the !er' i&portant pu&p that &o!es Chi into the spine; >ssu&e the E&bracing the 4ree stance; <e aware o= 'our sacru&, pack with Chi, de!elop a Chi <elt, and ha!e 'our partner put his =ist right on the sacru&; Slowl' tilt the sacru& to the back, pushing against 'our partnerFs hand, with !er' little &o!e&ent =ro& the hip; @a!e 'our partner push 'ou as &uch as 'ou can withstand, without being pushed o!er and graduall' increase the push until 'ou grow &ore power=ul in the sacru& area; @old this position =or one to two &inutes; <reathe nor&all'; <e aware o= the =orce o= 'our partner being trans=erred =ro& 'our sacru& to the legs, to the =eet and to the toes; Dou can e#ert =orce =ro& the toes back up the =eet to the heels, to the legs and to the sacru&; When 'our partner releases 'ou, rest =or a while and =eel that the sacru& is open and =eel how the Chi =lows up the spine; When 'ou are ad!anced in the practice, 'ou can be !er' rela#ed; 4here is no need to pack; Si&pl' =eel the =orce pass =ro& the sacru& to the ground, and =eel the ground =orce co&e up to resist the =orce through use o= the bones; o not lean towards 'our partner;
4. Strengthening *-11 49)), or the ele!enth thoracic !ertebra 6the point o= the adrenal gland and the kidne's7, is regarded b' the 4aoist as a pu&p which aids in &o!ing the energ' to the upper bod'; >ssu&e the position =or E&bracing the 4ree, and pack with Chi as described; Dour partner then pushes his =ist against 49)) as 'ou press back with that area o= the spine; 4he work is done b' the spine, not b' the whole bod'; 65ig; 8;.)7 o not lean towards 'our partner;
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@ea!enl' 5orce
C9) 5orce
Sacral %u&p and C9) 5orce
C9. 5orce C9. and Spinal 5orce 49)) 5orce 49)) 5orce Chi <elt Sacral %u&p 5orce %ushes the %artnerFs 5orce own to the Legs;
Sacral %u&p 5orce
Bnee 5orce
Earth 5orce
5eet and Earth 5orce
/ig. +.5: Partner-s force is transferred down to the ground though the
$one structure $y the force of the sacral u, .
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Cha ter III
@ea!enl' 5orce Cranial %u&p and C9) 5orce C9. and Spinal 5orce
C9) 5orce
49)) 5orce
49))5orce %ushes the %artnerFs 5orce own to the @ip; Sacru& 5orce
Sacral %u&p 5orce Bnee 5orce
5eet and Earth 5orce Earth 5orce
/ig. +.51 Partner-s force is transferred down to the ground through the $one structure $y the force of *-11.
5. Strengthening C-5 C9., or the se!enth cer!ical !ertebra, is considered the point at which all the tendons o= the bod' Noin together; <' strengthening this part, the tendons, the =asciae and the neck will be strengthened; 4he C9. also is the Nunction point o= hand and spinal cord power; >ssu&e the position =or E&bracing the 4ree and pack with Chi pressure as described; Dour partner then pushes his pal& 6not his =ist7 against C9. as 'ou press back with C9.; @old this position =or as long as 'ou can; 65ig; 8;.-7 Dour partner should coordinate with 'ou when 'ou are read' to release;
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@ea!enl' 5orce
C9) 5orce C9. 5orce 49)) 5orce Sacral %u&p 5orce
C9. 5orce
49)) 5orce Chi <elt Sacral %u&p 5orce
Bnee 5orce
Earth 5orce
/ig. +.5' Partner-s force is transferred down to the ground though the $one structure $y the force of C-5.
7. Strengthening the Cranial Pu, 4he cranial pu&p has long been regarded b' 4aoists as a &aNor pu&p =or the circulation o= energ' throughout the bod'; It has been pre!iousl' &entioned that &inute &o!e&ents at the Noints o= the eight cranial bones occur during breathing; Cranial &o!e&ent sti&ulates the production and =unction o= the cerebrospinal =luid surrounding the brain and spinal cord; 4he cerebrospinal =luid is necessar' =or nor&al ner!e and energ' patterns in the entire bod'; Strengthening the cranial pu&p can increase energ' and alle!iate s'&pto&s such as headaches, sinus proble&s, !isual disturbances and neck proble&s; >ssu&e the position =or E&bracing the 4ree and pack with Chi pressure; Clench the teeth, tighten the neck and contract the craniu& b' s?ueezing the &uscles around the skull and pressing the tongue tightl' to the roo= o= the &outh to acti!ate the cranial bones; %ush back as 'our partner pushes his pal& against C9) at the base o= the skull; 6Dour partner should use his pal&, not his =ist;7 65ig; 8;.87
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Cha ter III
@ea!enl' 5orce
C9) 5orce C9. 5orce 49)) 5orce Sacral %u&p 5orce
C9. 5orce
49)) 5orce Chi <elt Sacral %u&p 5orce
Bnee 5orce
Earth 5orce
/ig. +.5+ Partner-s force is transferred down to the ground though the $one structure $y the force of C-1.
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9. 6uilding ( Rootedness a; Le=t and $ight Side $ooting %ractice >ssu&e the stance =or E&bracing the 4ree and pack with Chi energ' as described; Dour partner stands to one side o= 'ou, placing one hand on 'our shoulder and the other on 'our hip; Dour partner pushes 'ou lightl', graduall' increasing to =ull =orce; I= 'ou are well9 rooted, the =orce o= the push will =low right through 'our bone structure, down to the =eet and into the earth; 65ig; 8;./7 I= 'ou ha!e learned to direct and absorb energ' through the bone structure and into the soles o= the =eet, 'ou will be able to recei!e the power=ul healing energ' created b' the blending o= 'our energ', 'our partnerFs energ' and raw earth energ'; Dour practice should ha!e ac?uainted 'ou with the =low o= energ' that goes down through the =eet into the earth and then back out o= the earth, up through the =eet into 'ou, while at the sa&e ti&e 'ou are using the rest o= the =oot to HclawI against the =loor;
@ea!enl' 5orce
C9) 5orce C9. 5orce C9. 5orce 49)) 5orce
49)) 5orce @ip and Sacral %u&p 5orce
Earth 5orce
Earth 5orce 5eet and Earth 5orce
/ig. +.51 Partner-s force is transferred down to the ground though the $one structure $y the left and right side rooting ractice.
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Cha ter III
@a!e 'our partner push on the le=t side =irst, and then the right; o the Energizer <reathing and resu&e the stance again; @a!e 'our partner push the right side; In the beginning, 'ou will be tight and tense; Dou will need to use %acking %rocess <reathing, holding the breath to hold 'our structure together; >s 'our practice i&pro!es and 'ou are able to control and pack the energ', it will not be necessar' to hold the breath since 'ou will be able to &aintain the structure and rooting in a rela#ed &anner without packing and without tensing the &uscles at all; I= the shoulder and spine are not Noined together 'ou will =all; 65ig; 8;.27
C9) 5orce
C9. 5orce
49)) 5orce
Sacral %u&p 5orce
Earth 5orce
/ig. +.53 If the force is not grounded, the force does not ass though the structure and the $ody falls.
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b; 5ront $ooting 5ront rooting is pri&aril' training the =ront structure to root &ore solidl' to the ground, especiall' the hands, the ribs, the =ront o= the legs, and the soles and toes; Man' people will =ind it hard to do an' rooting to the ground at all; Dou &ust =eel the =orce o= 'our partner pass to the shoulder, to the scapula, to the spine, to the sacru&, to the hip and to the leg as one line; >ssu&e the E&bracing the 4ree stance; Dour partner pushes 'ou on both wrists with both o= his pal&s; 65ig; 8;.,7 5ront rooting is !er' hard and takes a lot o= practice; In the beginning it is di==icult, so appl' onl' a s&all =orce and graduall' increase; 4his will open the leg channels and hand channels and Noin the& together; C9. and the spinal cord pla' a !er' i&portant role in the =ront rooting practice;
@ea!enl' 5orce Cranial %u&p and C9) 5orce Cranial %u&p and C9) 5orce
C9. 5orce
C9. and Spinal 5orce %ushes the %artnerFs =orce down to the @ip;
49)) 5orce
49)) 5orce
Sacral 5orce
Bnee 5orce
Earth 5orce
Earth 5orce
/ig. +.54 /ront Pushing and transferring the force to the ground.
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Cha ter III
c; Cne Legged Stance $ooting Stand on one leg and circle out the opposite ar&; Sink the chest; 5eel how the ar&s and legs are in one line, connecting together; Sink so that the structure is Noined; When 'our partner pushes, 'ou can guide 'our partnerFs =orce down to the ground; 65ig; 8;..7 d; 5orce 4rans=er 4he ar&, the scapula, the spine, and the leg beco&e one line, si&ilar to a stick sticking into the ground; 65ig; 8;.+7 I= 'ou tr' to push on the end that is sticking into the ground, all the =orce is trans=erred to the ground; I= the =asciae and tendons are not as strong as possible, the whole structure will break when pushed;
@ea!enl' 5orce
C9) 5orce C9. 5orce
C9) 5orce C9. 5orce
49)) 5orce Sacral %u&p 5orce
Bnee 5orce
5eet 5orce Earth 5orce
/ig. +.55 One legged stance and transferring the force to the ground.
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@ea!enl' 5orce
C9) 5orce C9. 5orce
Cranial %u&p C9. 5orce
49)) 5orce
49)) 5orce
EarthFs 5orce Earth 5orce /ig. +.57 /orce transfers though the $one structure as it would through a stic" stic"ing ino the ground.
e; $ooting against %eopleG5orce 4rans=erred b' bone structure to the ground; When 'our partner pushes 'ou, do not lean towards hi&; 4rust 'our structure and =eel the whole bod' Noin into one piece; 5eel the bones like sponges absorbing the =orce and passing it along the bone structure to the ground; When 'ou =eel the =orce, open the knee a little and =eel the knees connected to the earth; 5eel the energ' pass to the ground; When so&eone pushes 'ou, he passes the =orce to 'ou; 4he tendenc' as 'our partner pushes 'ou is to counter the =orce b' pushing the elbows out; 4his action &o!es 'ou out o= align&ent; 4here=ore, when 'ou =eel the energ' co&e at 'ou =ro& the side o= 'our bod', keep the elbow down and redirect the =orce back to the scapula and to the spine; 4he =orce, then, will not push 'ou out o= align&ent;
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Cha ter III
@ea!enl' 5orce Cranial %u&p 5orce C9) 5orce C9. 5orce 49)) 5orce C9. 5orce 49)) 5orce
Sacral %u&p 5orce
Bnee 5orce
Bnee 5orce
5eet 5orce
Earth 5orce
Earth 5orce
Earth 5orce Sinking own
/ig. +.59 Partner-s force are transferred down to the ground though the $one structure $ecause the $ody is ro erly aligned with the ground.
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When 'ou are good at aligning all o= the Noints together, no &atter where the =orce directed at 'ou co&es =ro&, 'ou will be able to redirect it down to the earth, rather than let it break 'our align&ent; 4he principle o= rooting is to beco&e like a stick; 4he stick is &ost power=ul when positioned at a /2 degree angle; When 'ou push the end o= the stick =ro& a right angle, the =orce will go into the earth; I= 'our bod' align&ent is Noined with the earth, when the =orce co&es, it will go right through 'ou and into the earth; 4he stick is not what is power=ulM it is the earth behind it which has the power; 1aturall', the stick has to be strong to pass the =orce; 65ig; 8;.*7 4he =oot, the leg, the knee can all be adNusted to be like a /2 degree angle stick protruding =ro& the earth; 1o &atter what position 'ou are in, 'ou &ust alwa's bear in &ind that 'our bod' &ust be aligned with the ground, so that the =orce will not sta' in the Noints but can pass through the bone to the ground; 65ig; 8;+37
C9) 5orce
C9. 5orce 49)) 5orce
Earth 5orce
5eet 5orce
/ig. +.7: If the force is transferred down to the ground though the $one structure, it is as if the artner is ushing a stic" into the ground.
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Cha ter III
6. Collecting Chi #nergy after Practice

1. Pre)enting Side #ffects >=ter each practice, stand silentl' erect =or a =ew &o&ents; Concentrate 'our attention on the na!el, collecting the Chi there; >s the Chi sinks down, stroke the chest =ro& top to botto& with the pal&s o= the hands; 4his pre!ents congestion o= the chest and heart, as well as other side e==ects, such as heartburn, headache and e'e pain; Mo!e 'our hands to release the congestion and walk around until 'ou =eel the energ' settle down; >=ter practicing Iron Shirt, take ti&e to do the Microcos&ic Crbit Meditation, also called the H>waken @ealing Energ'I &editation, as described in Chapter -; uring 'our Iron Shirt %ractice, 'ou generate tre&endous energ' which tends to =low up and beco&e trapped in the brain and the chest, especiall' in the heart; With practice, 'ou will be able to direct the energ' down to the na!el =ro& all sides and collect it there; 65ig; 8;+)7 >s 'our practice o= Iron Shirt progresses, 'ou will open up the na!el area &ore =or the storage o= energ' to be utilized in the higher spiritual practice;
/ig. +.71 Collect the energy at the na)el.
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'. Sitting and Standing Positions for Collecting #nergy When 'ou ha!e =inished the Iron Shirt %ractice, 'ou should sit down to collect the energ' that 'ou ha!e built up; Sit on the edge o= a chair using 'our sitting bones to =ind that delicate point o= balance which will help hold 'ou erect; 65ig; 8;+6a77; Men should sit =ar enough =orward to allow the scrotu& to hang =reel'; Wo&en should also sit =orward and should keep genitalia co!ered to a!oid energ' loss; 4he back &ust be co&=ortabl' erect, the head bowed slightl' =orward; Stand straight, touch the tongue to the palate, and put the pal& on the na!el; 65ig; 8;+- 6b77 S&ile down to the organs and bring the energ' to the&; Let the energ' circulate in a circle, starting =ro& the na!el down to the perineu& and up the sacru&, to the spine, to the top o= the crown and down the third e'e to the tongue, to the heart, to the solar ple#us, and to the na!el; o this se!eral ti&es and collect Chi in the na!el b' circulating it 8, ti&es outward and -/ ti&es inward to the na!el;
Wo&an places the right Man places the le=t pal& o!er the le=t;pal& o!er the right;
6a7 Sitting %osition 6b7 Standing %osition /ig. +.7' Sitting and Standing Position for collecting energy in the na)el.
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Cha ter III
C. Illustrations of Postures
1. !olding the 2olden (rn esigned to strengthen the pink' and thu&b =ingers, @olding the "olden Arn Noins the pink' =ingers to a line which runs up and around the ears 6at which location is housed one o= the two &aNor cranial bones7, down the sides and to the s&all toes 65ig; 8;+86a77, and strengthens the thu&b line b' Noining it to the cranial bone, to the chest, to the na!el and down to the big toes; 65ig; 8;+86b77; 4hese two lines are !er' i&portant in holding the &uscle tendons and bone structures together; When connected, these two tendons issue =orce on the sides and the =ront; @olding the "olden Arn is di!ided into two positions: the Dang %osition and the Din %osition;
6a7 Dang %osition
5eel the thu&b line and big toe line connect; 4he union will help Noin up the =ront bod' structure; Little 5inger
Little 5inger
4hu&b
4hu&b
Little 4oe
Little 4oe
>ssu&e a @orse Stance with 'our standard width, toes point inward, knees separated and locked, as described in E&bracing the 4ree;
<ig 4oe 6b7 Din %osition
<ig 4oe
/ig. +.7+ !olding the 2olden (rn
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a; Dang %osition >ssu&e a @orse Stance with 'our standard width, toes point inward, knees separate and locked as &entioned abo!e in E&bracing the 4ree; 65ig; 8;+/7
/ig. +.71 !olding the 2olden (rnA?ang Position
<end 'our ar&s 6as shown in the 5ig;7 so that 'our elbows, at a shouldersF width apart, drop and are =orward !erticall', causing 'our upper ar&s to be about /2 degrees awa' =ro& 'our back and 'our =orear&s about 83 degrees out to 'our sides 6not directl' in =ront o= 'our upper ar&s7, with the wrists at *3 degree angles; 5or both hand positions o= the "olden Arn, round the shoulders =orward, then =eel as i= 'ou are pressing up strongl', but without actuall' &o!ing the ar&s; 4he chest sinks down slightl' in response to the scapulae pulling around; In the Dang position, 'our hands are spread, pal&s down, with a pull e#erted on the tendons o= 'our =i=th =ingers 6pinkies7, so that the backs o= 'our hands &ake a =lat sur=ace
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Cha ter III
upon which 'ou could support a large H"olden ArnI; 65ig; 8;+26a77 64he spread =ingers with the outward pull =elt in the pinkies produce a bracing action that enables 'ou to sustain considerable weight;7 4he tendon lines that are used here connect the s&all toes and s&all =ingers, putting &ore =orce and energ' in the s&all =ingers and s&all toes; S&all =ingers are weak and see& useless but, when strenghtened, will gi!e power to the whole structure; 65ig; 8;+2 6b77 4he diagra& shows the &eridians o= the =i=th =inger tendons Noining the =i=th toe tendons; 4his tightens and strengthens the entire outer structure;
Little =inger
Little 4oe 6a7 6b7 5eet the little =inger line and little toe line connect; Anion will tighten up and strengthen the outer structure;
/ig. +.73 !olding the 2olden (rnA?ang Position, Side =iew
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b; %ractice In the "olden Arn we use one breath, but &an' inhalations; 4his &eans continue to inhale until 'ou are out o= breath, then e#hale; 4his is regarded as one breath; Dour tongue should be at 'our palate throughout to keep the energ' =lowing sa=el'; 6)7 Start with Energizer <reathing, nine to eighteen ti&es; 65ig; 8;+,7 E#hale and =latten the sto&ach; Inhale and pull up the le=t and right side o= the anus; <ring the Chi to pack, circle and wrap around the kidne's; 6-7 Inhale and pack the Chi in the lower abdo&inal area, contracting the anus, and pull up &ore on the urogenital diaphrag&; 5eel energ' draw up =ro& the soles o= the =eet to the sacru&; 687 Inhale, packing to the se#ual organs; 4ilt the sacru& back to create a suction and pull the back part o= the anus toward the sacru&;
%erineu&
/ig. +.74 !olding the 2olden (rn with energi@er $reathing.
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Cha ter III
6/7 Inhale and pack the Chi at the sacru&; 4ilt the sacru& back; 627 Inhale and pack up to 49)), tilting or pushing the 49)) to the back 6or use a wall as a guide and push the 49)) to the wall7 until 'ou =eel like a =le#ed bow; 4he power o= the bow is =elt as the 49)), in being pushed back, creates a tension in Noining together with the C9.; In=late the back with Chi pressure, contract the anus and pull up the urogenital diaphrag&; 5eel the energ' rise =ro& the soles B9) to the 49)); 5eel a big band or Chi <elt stretching =ro& the 49)) to the oor o= Li=e and then towards na!el and lower abdo&en; 6,7 Inhale, contracting the anus &ore and li=ting the genitals, drawing &ore energ' up =ro& the =eet and packing it into the kidne's and C9.; 65ig; 8;+.7 4ilt the C9. to the back 6use the wall as a guide and push the C9. to the wall7 until 'ou =eel the C9.Fs strong connection to the 49)) and sacru&; 5eel the =ull strength o= the =le#ed bow as the Chi in=lates the entire neck; @old =or a while;
Li!er
Bidne's
>nus %ulls Ap Energ';
Earth Energ' /ig. +.75 8raw the energy through the feet u to ac" and wra the "idneys.
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6.7 Inhale and pull up &ore, tighten the neck and s?ueeze the cranial bones; Clench the teeth and press the tongue up to the roo= o= the &outh; Inhale; %ull the energ' up to the base o= the skull and s?ueeze &ore in the cranial bones; 4ilt the neck to the back 6use a wall as a guide b' pushing the neck toward the wall7; 5eel the neck and the base o= the skull ha!e a strong connection with C9., 49)), the sacru&, the knees, and the =eet, and =eel the& beco&e one =le#ed bow o= strength; Inhale &ore and tighten, bringing energ' up to the crown; 65ig; 8;++7 Stop =or a while, and e#hale; $ela#; 5ollow with the Din %osition;
49)) Chi <elt Sacru& %erineu&
Solar %le#us 1a!el
Sper&0C!arian %alace
/ig. +.77 /low of energy during !olding the 2olden (rn
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Cha ter III
c; Din %osition 6)7 4urn the hands o!er pal&s up, and rotate the hands outward so that the thu&bs now pull back and out to the ears with the wrists at *3 degree angles; 5eel the stretch o= the wrist tendons b' locking the elbows and the wrists when turning the hands; 4he elbows sink in; 4he scapulae are rounded; When 'ou stretch the thu&bs, 'ou are stretching the tendons; 4his is the Din position; 65ig; 8;+*6a7 and 6b77; 6-7 <reathe nor&all'; Dou should =eel the energ' rush up and o!er the head, into 'our ar&s and down the =ront o= the bod' to the na!el; Concentrate on the solar ple#us; Make sure the energ' is =lowing down =ro& the tongue to the solar ple#us and na!el along the Microcos&ic Crbit; Considering an inhalation and an e#halation as one c'cle, do nine c'cles; E#hale &ore and inhale less; 4his is called Din breathing; It will help to bring the energ' down the =ront &ore easil';
4hu&b
4hu&b
<ig 4oe /ig. +.79 BaC !olding the 2olden (rnA?in Position, /ront =iew
<ig 4oe
6b7 *hu,$ and 6ig *oe ;ines
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/ig. +.9: !olding the 2olden (rnA?in Position, Side =iew
687 Din %ositionGside !iew 65ig; 8;*37: When the thu&b and toe lines are linked together the' will connect all the &uscles, tendons, bones, and the spinal cord to operate as a single structure; 4his will help the rooting power in the =ront energ' line; In the Din position, the =low runs =ro& the thu&bs to the upper ar&s, and the big toes connect with the knees, na!el and thu&bs; 4he thu&bs connect with the lungs and with tendons that run down the torso and the =ront o= the legs to the big toes; d; @olding the "olden Arn9$ooting %ractice Asing his thu&b and inde# =inger 'our partner will press against 'our wrist and place another hand on 'our hip; Start with the le=t side, then do the right side; e; $ootedness 6)7 Dang %osition $ooting: >ssu&e the Dang position and pack in energ' to the abdo&en, the spinal cord, and up to the neck; 5eel the strength o= the spine, as a =le#ed bow; 1ow brace 'our tendon lines b' e#tending 'our pink' =ingers out !er' strongl'; @a!e 'our partner atte&pt to push 'ou out o= the stance b' graduall' pressing against the wrist and the hip; 65ig; 8;*)6a77
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Cha ter III
6a7 Side %ushing
6c7 5ront %ushing will increase the thu&b and tendon power /ig. +.91 /ront, 6ac" and Side Pushing
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6-7 Din %osition $ooting: With 'our bodies connected in Dang %osition $ooting, turn 'our hands o!er and 'ou can trans=or& the =orce to the ground through the bone structure; 4he thu&bs link with the big toes; Dou &ust =eel the thu&b gaining =orce; 4he whole =ront line, starting =ro& the thu&b and continuing to the ar&, hand, =ront o= the head, ear, ar& pit, =ront o= the hip, and the leg to the big toe, is connected and pitted against 'our partnerFs =orce; @a!e 'our partner atte&pt to push 'ou out o= the stance b' graduall' pressing against the wrist and the hip; =; <ack and 5ront %ushing <ack pushing strengthens the whole spinal cord, the pink' =ingers and s&all toes, and the back =asciae; $eturn to the Dang position; <e sure to press the big and s&all toes down, and =eel that 'ou are e#erting =orce on the s&all toes and on the s&all =ingers; @a!e 'our partner push =ro& the back while 'ou assu&e the stance; 65ig; 8;*)6b77 retain the stance and ha!e 'our partner push 'our chest; 65ig; 8;*)6c77 When the tendons are used properl', less e==ort is needed to &aintain good structure; In the Dang position, notice the =eeling o= support along the tendon lines; E#hale and rela#; <egin b' assu&ing the Dang position; Kuickl' pack in energ' to the whole back and to the neck; Mo!e into the Din position b' turning the hands o!er and pulling the thu&bs back; 5eel the relationship between the thu&bs and big toes; Beep this awareness as 'our partner pushes 'ou in the Din position;
'. Su,,ary of !olding the 2olden (rn a; Dang %osition 6)7 Stand with =eet a knee9to9toe length apartM sink the elbowsM hold the hands open at shoulder le!el with the pal&s downM lock the wristsM hold the hands at a /2 degree angle to the =orear&sM stretch out the pink' =ingers so that 'ou =eel the energ' in the s&all =ingersM and =eel the connection between the s&all =ingers and the s&all toes; 64he &uscle9tendon &eridian =ro& the pink' =ingers goes up the ar&s, up the side o= the =ace and around the ears, down the outside o= the ar&s, through the scapulae, down into the sacru&, and down the outside o= the legs to the s&all toes;7 6-7 <reathe below the na!el 6lower abdo&inal breathing7; 687 E#hale, pull up on the genitals, the perineu& and the anus,
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Cha ter III
locking the knees and =eet; 6/7 Inhale and pack in the na!el; 627 Inhale and pack the &iddle abdo&en; 6,7 Inhale and pack the lower abdo&en; 6.7 Inhale, tilt the sacru&, and pack the sacru&; 6+7 Inhale and pack 49)) and the kidne'sF areas; 6*7 Inhale, lock the neck, bring the energ' up to C9., and in=late the neck; 6)37 Inhale to the Jade %illow, s?ueeze the skull and the te&ple bones; 6))7 Inhale to the crown;
a; Din %osition 6)7 E#hale, turning the hands with the wrists locked, energize the thu&bs, and bring the energ' down; 64he route =ro& the thu&bs goes down the inside o= the ar&s to the collar bones, to the sides o= the sternu&, down to the na!el and spreads out to both legs, down the inside o= the thighs to the lower legs and to the big toes;7 6-7 %lace the hands o!er the na!el, bring the =eet together and rela#; 687 %ractice the <one <reathing %rocess;
+. 2olden *urtle and the <ater 6uffalo %eople with high blood pressure should consult a doctor be=ore atte&pting this posture; 4his posture energizes the toes and all the tendons o= the toes and the =asciae o= the thigh and the legs and strengthens the back =asciae, spinal cord, sacru&, kidne's, adrenal glands, neck and the head; 4his position is called the OFturtle backFF; 4he back will be energized like a blown9up balloon; 4he workout gi!en b' this pose is e?ui!alent to a headstand, but rather than blood =lowing to the head, Chi is directed to the head, &aking it easier to direct and circulate the increased blood =low downwards; ue to weakness in the thighs or tight hip Noints, 'ou &a' =eel e#cessi!e strain when 'ou =irst begin to practice the 4urtle0<u==alo positions, e!en i= 'ou are not sinking !er' deepl' into the position; I= this is the case, practice with a chair or table in =ront o= 'ou on which to rest the ar&s; 4his support will enable 'ou to graduall' work into the position without straining 'oursel=; 65ig; 8;*-7
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1ote that the back is straight and parallel to the =loor;
/ig. +.9' *urtleF6uffalo PositionASide =iew
It is !er' i&portant to keep the back straight and parallel to the =loor; It &a' be di==icult to =eel when this is happening at =irst; %ractice occasionall' in =ront o= a &irror to help de!elop the inner =eeling o= this occurrence; a; 4he "olden 4urtle I&&ersing in Water9Dang %osition 6)7 %lace the legs in the standard stance; 6-7 <egin Energizer <reathing; <reathe in and out nine to eighteen ti&es, inhaling &ore, e#haling less; When e#haling, keep the abdo&en =lattened to the spine; 687 Inhale; 4ighten the =ists, =old the =orear&s against the upper ar&s, round the back, and sink the chest; E#hale and bend =orward with the back straight so that the line &ade =ro& the cocc'# to the top o= the head is horizontal to the =loor; 65ig; 8;*87 6/7 Beep the =orear&s =olded onto the upper ar&s, resting in =ront o= the chest; 65ig; 8;*/7 Beep the ar&pits open to &ake a space big enough to acco&&odate an obNect about the size o= a pigeon egg; $ound the scapulae; 4he back =eels like a turtle and is energized with Chi;
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Cha ter III
4his &eridian also begins at the tip o= the inde# =inger;
4his &eridian begins at the little toe and runs beneath the =oot ascending though the inner side o= the leg to the genital region;
/ig. +.9+ Muscle-*endon Meridian in the *urtle Position
/ig. +.91 Position of /orear,s during the 2olden *urtle
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627 Lock the sacru& and open the knees so that 'ou can =eel the weight o= the bod' sink down to the hips, to the knees, to the =eet and, =inall' to the ground; 4he spine should be horizontal to the ground; %ull the energ' into the groin area where the se#ual energ' is; 4uck in the chin and set the neck =ir&l' in position; %ress the elbows against the inside o= the knees; With the elbows, press out against the knees, while the knees press in, e?ualizing the =orce; 1either should press harder than the other; 6,7 Inhale ten percent and pack the energ' in the abdo&inal region 6na!el7; @old until 'ou are out o= breath; 6.7 Inhale and pack down to the lower abdo&en; 6+7 Inhale, pack at the perineu& and pull on the se#ual organs &ore tightl'; %ull the Mother Earth energ' up to the perineu&; 6*7 Inhale, pack at the sacru& and tilt the sacru&; %ull up the se# organs &ore =ir&l'; 6)37 Inhale, pack at 49)), the kidne's and adrenal gland areas; 4ilt the 49)); 5eel the entire spine as a =ull' =le#ed bow ; In=late the lower back with Chi pressure and energize the kidne's; 6))7 Inhale, pack at C9.; 4ighten the neck and the cranial bones; Clench 'our teeth; 6)-7 Inhale up to the crown; 65ig; 8;*27
Bidne's Sacru& 49)) C9.
<ase o= the Skull
Crown 4hird E'e %erineu& 1a!el Solar %le#us
/ig. +.93 Pac"ing the energy during the 2olden *urtle.
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Cha ter III
See 5ig; 8;*, 6a7 through 6k7 =or additional e#ercises utilizing "olden 4urtle %osition;
6a7 5ro& the basic stance, with the outside edges o= the =eet parallel, s?uat down, placing the elbows between the knees with the pal&s together; Beep the back as parallel to the =loor as possible and 'our e'es looking up; %ress out with the elbows resisted b' the knees; %ress and resist =or two seconds, then release and rela#;
6b7 @ook both elbows around the outside o= the legs with the =orear&s behind the knees 65ront !iew7;
6c7 Side View
6d7 Clasp the =orear& or elbow with the opposite hand; <ring the head and tail down and toward each other as i= looking at 'our tail; 4his is !er' i&portant =or protecting 'our back; Let the shoulder blades be 'our upper&ost point;
6e7 %ull up strongl', =orcing the 49)) and &id9back upward against the resistance o= the thighs, head and sacru&; %ull and resist =or onl' two seconds and rela#;
/ig. +.94 /ollowing are additional e0ercises in the *urtle Position. /or ,a0i,u, results, they should $e racticed in the seEuence gi)en, re eating the entire seEuence three ti,es.
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6=7 Anlock the ar&s and bring the& to the sides with the =orear&s rotated so that the pal&s =ace the =loor; %ull the shoulder blades together;
6g7 <ring the elbows and head up;
6h7 %ress the elbows up hard, li=ting the head and looking =orward while pressing the sternu& =orward; @old two seconds and rela# 6Side View7;
Sternu& 5orward
6i7 5ront6k7 View Beep looking at the =loor while 'ou pull 'our ear and tail to the side opposite the knee 'ou are holding, resisting with the knee; >=ter two seconds, place the hand on the =loor, wag the tail to rela#, and then repeat the e#erciseon the opposite side;>gain, wag the tail to rela# the spine; uring the e#ercise, the whole colu&n =ro& head to tail should =or& a 6N7 Lock the ar&s around one knee,cur!e like the letter HCI parallel to the =loor clasping the elbows around one knee and 'ou should =eel a stretching on the while looking at the =loor;sides o= the spine and the neck;
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Cha ter III
b; Water <u==alo9Din %osition 6)7 When 'ou ha!e packed the energ' to the head, e#hale and look slightl' up b' &o!ing the neck up, thereb' relie!ing the tension o= the lock in the neck; E#tend the ar&s down in =ront o= 'ou with the backs o= the hands =acing =rontwards and the =ingertips touching the perineu& and the anus or touching the ground; Beep the groin 6genital area7 open; 65ig; 8;*.7 6-7 %ractice the open groin breathing process; 65ig; 8;*+7 $ela#, keeping the tongue up; Inhale less, e#hale &ore, breathing right into the groin area; In this position, the groin is open and 'ou can breathe down to the lower part o= the bod' which greatl' energizes the se#ual organs and increases circulation tre&endousl'; <reathe easil' and =eel the energ' descend to the na!el and perineu&, acti!ating and strengthening the circulation o= the lower abdo&en; 4he urogential and pel!ic diaphrag&s, which hold the se#ual organs, bladder, and large and s&all intestines in place, beco&e acti!ated as well; When 'our breath has nor&alized, close 'our e'es; Slowl' bring 'oursel= to a standing position; $e&e&ber when 'ou get up, do so !er' slowl' to a!oid dizziness; Stand erect; Work up so&e sali!a and, tightening the neck, swallow down to the na!el with a guttural sound; 5eel the sali!a shoot down to the na!el and burn with Chi power; 1or&alize breathing and place the hands o!er the na!el; Collect Chi in the na!el; %ractice <one <reathing to absorb Chi into the bones; Meditate standing =or a while; I= 'ou wish, work on circulating the Chi in the Microcos&ic Crbit; 4hen walk around, shaking out the legs and brushing down the chest;
c; 4urtle %ositionG$ooting %ractice In the 4urtle %osition, the elbows are held in tightl' pressed against both thighs so that 'ou can =eel the energ' concentrated in the groin area; 4he spine is horizontal to the ground; 65ig; 8;**7 %ack Chi along the whole back; @a!e 'our partner stand on the le=t side with his one hand on 'our shoulder and his other hand on 'our hip; 65ig; 8;)337 When 'our partner pushes 'ou, lock the sacru&; Cpen the knees slightl' and adNust the =eet to align the =orce o= 'our partner down to the ground; <eco&e one with the earth; "raduall' push and increase to whate!er pressure 'ou can take; 4he bone structure is like a sponge absorbing the =orce and trans=erring it to the ground;
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/ig. +.97 6uffaloARight Side =iew
Cpen "roin <reathing %rocess
5ig; 8;*+ 6uffaloA;eft Side =iew
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Cha ter III
/ig. +.99 *urtleA/ront =iew
Dour partner should not continue to push when 'ou are out o= breath and about to rest; Cnce 'ou beco&e adept in this practice and 'ou =eel 'our bod'Fs structure as one piece, 'ou will =eel the &uscles rela# and =ind no need =or %acking <reathing; I= 'ou si&pl' concentrate on the Chi =low and rela#, the =orce will pass through the bone structure; Change sides and let 'our partner push 'ou graduall'; 65ig; 8;)3)7 4he purpose is not to push 'ou o!er, but to let 'ou =eel where the =orce co&es =ro& so that 'ou can redirect the =orce to the earth; When the =orce is started graduall' 'ou are able to =eel where the =orce is going, per&itting 'ou to re9align or rela# that part to let the =orce pass through; >lwa's balance out both sides b' ha!ing 'our partner push on both the le=t and right sides; $e&e&ber one side is generall' stronger than the other; Cnce 'ou can success=ull' redirect the =orce =ro& an' part o= 'our bod', 'ou will start to know how to reabsorb the =orce =ro& the earth; 4he =orce that 'our partner pushes 'ou with, when directed to the earth, can be reabsorbed back =ro& the earth and beco&es &ore power=ul than be=ore; 4his energ' can be used =or sel=9healing, or to counteract 'our partnerFs pushes; In the higher le!el, 'ou can pass that =orce to 'our partner to heal hi& or her as well;
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C9) 5orce C9. 5orce
49)) 5orce Sacral %u&p 5orce Bnee 5orce Bnee 5orce
5eet 5orce Earth 5orce Earth 5orce is trans=erred down to the ground;
/ig. +.1:: Rooting ractice during the 2olden *urtleA;eft side osition.
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Cha ter III
/ig. +.1:1 2olden *urtleARight Side Position
>=ter each pushing, go back to the <u==alo %osition; 4he chin is up, the shoulders rela#, the hands drop down to near the groin area, or touch the se#ual organs to strengthen the pel!ic and urogenital diaphra& energ'; <reathe deepl' to the groin area to strengthen the se#ual0creati!e energ'; 4he 4urtle %osition strengthens the whole back and spine; When 'our partner pushes =ro& the le=t, 'ou =eel the =orce go =ro& the le=t shoulder pass the scapula to the spine, to the right scapula, down the spine to the hip, to the right thigh, the right leg and =oot and down to the ground; >t the sa&e ti&e, =eel the sole breathing and HclawI down with the toes into the ground; I= the pressure is too &uch, the le=t =oot will uproot; %ush down the le=t =oot b' e#erting &ore pressure on the hip down to the thigh and the leg; %artners should be roughl' e?ual in size, stature and strength =or pushing; d; 4urtle0<u==alo95ront $ooting %ractice Dour partner should place one hand on each shoulder and graduall' push 'ou in order to strengthen the =rontal aspect o= this posture; 65ig; 8;)3-7 4o &aintain this di==icult position, 'ou &ust graduall' =eel the connection o= the shoulders to the scapulae and the spine to the sacru& and the hips; 5ront rooting re?uires &ore practice; 4he soles and =eet are !er' i&portant to =ront rooting; With practice, 'ou can &aintain the =eetFs =ir& contact with the ground;
- ':: -
C9) 5orce C9. 5orce
Bnee 5orce
Bnee 5orce
5eet 5orce Earth 5orce 5orce trans=erred though the bone structure into the ground;
/ig. +.1:' *urtleF6uffaloA Rooting Practice
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Cha ter III
1. Su,,aries of the 2olden *urtle and the <ater 6uffalo a; 4he "olden 4urtle I&&ersing in Water 6Dang %osition7 6)7 %lace the tongue on the roo= o= the &outh; 6-7 %ractice lower abdo&inal breathing in a standing position; 687 <end =orward with the back straight, bend the ar&s in close to the bod', &aintain the continuing line o= the spine through the neck; and clench the =ists; 6/7 Inhale and pack to the na!el; 627 Inhale and pack to the &iddle abdo&en; 6,7 Inhale and pack to the lower abdo&en; 6.7 Inhale and pack to the perineu&; 6+7 Inhale and pack to the sacru&; 6*7 Inhale and pack to the 49)); 6)37 Inhale and pack to the C9.; 6))7 Inhale and pack to the Jade %illow; 6)-7 Inhale and pack to the crown o= the head; 6)87 Inhale and pack &ore along the back;
b; Water <u==alo E&erging =ro& 4he Water 6Din %osition7 6)7 E#hale and regulate 'our breathing; 6-7 @ead and e'es should be looking up, but not straining; Beep the back le!el and e#tend the ar&s with the hands towards the ground slightl' behind 'ou or touching the groin area; Maintain the sa&e back position; 687 %ractice lower abdo&inal breathing while =ocusing on the genital area; 6/7 Close the e'es and graduall' stand up; %ut the hands on the na!el area and collect the energ'; 627 %ractice the <one <reathing %rocess; 6,7 Muscle %ower E#ercise;
3. 2olden Phoeni0 <ashes Its /eathers 4he %hoeni# %osition strengthens both sides o= the ribs, =ro& the ar&pits down to the sides o= the hips and packs Chi pressure into all the &aNor organs; Cn the le=t side, pack, wrap and s?ueeze the Chi to the le=t kidne', spleen, le=t lung, and heartM on the right side, 'ou are strengthening the right kidne', li!er and right lung, 65ig; 8;)387
- ':' -
4h'roid and %arathroid "lands 5ourth pull up Lungs @eart Li!er Spleen Bidne's
C!aries
>nus Middle
$ight
Le=t
Middle
>nus /ig. +.1:+ <ra and sEuee@e Chi into all of the ,a>or organs.
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Cha ter III
4he %hoeni# E#ercise also e#ercises the =ingers, toes, tendons and the tongue 6which is one o= the &ain tendons o= the bod';7 Dou will also e#ercise the tendons o= the whole bod'; 4he pink' =ingers are s&all, but can acti!ate &an' tendons, especiall' along the sides o= the bod'; a; %ractice 6)7 >ssu&e the Iron Shirt @orse Stance; 65ig; 8;)3/6a77 %lace 'our ar&s at 'our sides; %ractice the Energizer <reathing to =an up the energ'; 6-7 Sweep the ar&s out to both sides and turn the& o!er so that the wrists are straight; 65ig; 8;)3/ 6b77 4he pal&s begin to =ace up and are turned in towards the bod' as though 'ou were gathering so&ething up under the ar&pits; 4he pink' =ingers are pointed up toward the ceiling; 65ig; 8;)3/ 6c77 5eel the pull o= the tendons all the wa' up the ar&s to the ears, circling the ears, and down the sides o= the bod' to the s&all toes; 4he scapulae are rounded; 4he neck &uscles and the trapezius &uscles are rela#ed so that the hands and the ar&s are connected; 4he elbows are bent out to the side; 687 Inhale while 'ou pull up the le=t and right sides o= the anus and bring the se#ual energ' =ro& the testicles0o!aries to the kidne's; %ack in energ' to the kidne's and to the le!el o= the adrenals which are located at the top o= the kidne's on about the sa&e le!el as the solar ple#us; <ring the pal&s up along the sides o= the bod' =eeling the tension and the pull o= the tendons on the insides o= the ar&s up to the elbows, the pinkies and the thu&bs; 6/7 Inhale higher toward the ar&pits, pulling the se#ual energ' =ro& the testicles0o!aries to the kidne's and up to the spleen on the le=t side and the li!er on the right side; @old and pack the Chi in the organs and then wrap the Chi around the&; 4he pal&s still =ace up and the pink' =ingersF tendons stretch toward the ceiling; Inhale and get closer to the ar&pits, pulling the se#ual energ' up to the heart, and to the lungs; 5ill the lungs with Chi; 627 5eel the whole rib cage and the ar&pits bulge up, =illed with Chi; 65ig; 8;)3/6d77 6,7 When 'ou get as close to the ar&pits as 'ou can 65ig; 8;)3/6e7 and 6=77, e#hale while &aintaining the contraction in the anus and the pull on the genitals; $otate the hands &ediall'; 5ace pal&s out 65ig; 8;)3/6g77, pulling =ro& the scapulae which are connected to the earth; 4he =orear&s are straightM the elbows are
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backM the wrists are lockedM the knees are open; %ush =ro& the sternu& to C9. in order to =eel the =orce co&e =ro& the earth up into the heels, the sacru&, the spinal cord, the scapulae and the hands; 65ig; 8;)3/6h77 >s 'ou push, e#tend 'our ar&s and e#hale using the 5irst @ealing Sound, the Lung Sound HSsssssssI; 6> co&plete e#planation o= the Si# @ealing Sounds is pro!ided in the book *aoist <ays to *ransfor, Stress into =itality.C 5ro& the pal&s o= the hands to the heels o= the =eet 'ou will =eel like one piece; 4his is what is &eant b' HstructureI; 6.7 When the ar&s are =ull' e#tended 65ig; 8;)3/6i7 and 6N77, inhale and contract the &iddle o= the anus and pull up the se#ual organs; 5eel the pull at the tip o= the =ingers o= both hands; "ather the =ingers to the thu&bs and press the& together in a s&all point b' e#erting &ore =orce on the pink' =ingers 6which should be in the &iddle with all the =ingers pressed against it7, and &ore =orce on the tips o= all the =ingers; 64hese =inger positions are called HbeaksI7; 65ig; 8;)3/6k77 5eel the pulling =orce in the anus and in the tips o= the =ingers co&bine into a single =orce; 6+7 Inhale, pull the HbeaksI inward =ro& the elbows and contract the &iddle part o= the anus; 65ig; 89)3/6l77 5eel the =orce o= the anus and the se#ual organ pull the HbeaksI in; 6*7 Inhale again, pulling the HbeaksI closer to the bod', =urther tightening the anus and genital area; 65ig; 8;)3/6&77 While inhaling, pull the elbows and the wrists near the chest with the HbeaksI pointed out; 6)37 E#hale as 'ou open the HbeaksI, e#tend the ar&s in =ront o= 'ou and then spread the =ingers wide apart; 65ig; 89)3/6n77 E#hale, using the Second @ealing Sound, the Bidne' Sound HW3333333I, and lower 'our ar&s in =ront o= 'ou, the heels o= the hands leading the wa' with the action originating =ro& the shoulders; 65ig; 89)3/6o77 When the ar&s ha!e reached the sides o= the hips, lock the elbows, keep the =ingers spread apart and rotate the hands laterall' out to each side; 5le# the =inger tendons out, especiall' the pink' =ingers and the thu&bs; Spread the toes out, especiall' the s&all toes; >t the sa&e ti&e, e#tend the tongue out as =ar as 'ou can to the chin; 65ig; 8;)3/6p77 irect 'our e'es to look at 'our nose; 5eel the tongue and the se#ual organs pull up as one line out to the tongue; 5inall', turn the big toes and the heels inward, and then &ake the =eet &o!e towards one another b' taking HstepsI leading with the big toes and alternating with the heels until the =eet co&e in together; 4his will e#ercise the =eet tendons;
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Cha ter III
6a7 >ssu&e the Iron Shirt @orse Stance; %lace 'our ar&s at 'our sides; %ractice the energizer breathing to =an up the energ';
kidne'
perineu&
6d7 %ack the energ' in to the testicle 0o!aries, into the kidne's, then into the spleen on the le=t side and the li!er on the right side; >s 'ou continue to 6c7 %al&s =ace up and are turned in toward the pack and pull the energ' up to the bod' with the pink' =ingers point up; heart and to the lungs, 'ou will =eel the rib cage bulge up; /ig. +.1:1-A Phoeni0 #0ercise - ':4 -
6e7 %al&s continue to =ace up;
6=7 Side View
6g7 $otate the hand &ediall'; 6h7 %ush =ro& the C9. b' sinking down the sternu& and pressing towards the back; /ig. +.1:1-6 Phoeni0 #0ercise
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Cha ter III
6i7 %ush the =ull' e#tended ar&s; 6Side View7 6N7 5ront !iew o= ar&s =ull' e#tended
Inhale
<eaks
E#hale
Inhale
>nus pull Ap
6k7 "ather the =ingers and =or& HbeaksI;
6l7 5ront View o= pulling the H<eaksI
/ig. +.1:1-C Phoeni0 #0ercise - ':7 -
6&7 Side !iew o= %ulling the H<eaksI
6n7 E#hale, $elease the H<eaksI; %ress 'our ar&s against the =ront o= 'our bod';
5ingers Spread Cut
6p7 Se#ual organs are connected to the tongue; 6o7 5ront View o= the >r&s %ressed own /ig. +.1:1-8 Phoeni0 #0ercise - ':9 -
Cha ter III
$epeat steps 6,7 through 6)37; 4his ti&e, howe!er replace the Lung Sound in Step 6,7 as 'ou push 'our pal&s out straight in =ront o= 'ou with the 4hird @ealing Sound, the Li!er Sound HShhhhhhhI; $eplace the Bidne' Sound in Step 6)37 as 'ou are lowering 'our ar&s in =ront o= 'ou, with the 5ourth @ealing Sound, the @eart Sound H@awwwwwwI; $epeat steps si# through ten one &ore ti&e; $eplace the Lung and Li!er Sounds in Step 6,7 with the 5i=th @ealing Sound, the Spleen Sound HWhooooooI; $eplace the Bidne' and @eart Sounds in Step 6)37 with the Si#th @ealing Sound, the 4riple War&er Sound H@eeeeeeeI; Dou should =eel connected through the legs, spinal tendons, scapulae and ar&s; 6))7 Spread the =ingers apart and e#tend the ar&s; 6Spreading the =ingers enlists the use o= tendon power;7 5eel the =orce co&e out =ro& the scapulae; $ela#; 5eel the Chi spread out to all the tendons o= the hands, legs, and tongue; 4he tongue connects to the tendons;
b; $ooting %ractice o= the "olden %hoeni#: 5eel the 5orce 4rans=er =ro& the @and to the "round %ractice the %hoeni# E#ercise and e#tend the ar&s out; Lock the elbows; Lock the wrists; $ound the scapulae; %ull up the &iddle anus and the genital area; Cpen the knees; 5eel that the pal&s and =eet are connected to the ground; @a!e 'our partner use his pal&s to hit 'our pal&s; I= 'ou are well connected and are rela#ing the &uscles o= the neck, 'ou will =eel the =orce tra!el to the ground; c; 4he Li=t Ap Connected %ractice 4his e#ercise re?uires a locked wrist and hand with the shoulders and scapulae connected while 'our partner tries to li=t 'ou up; <e cautious because 'ou can be hurt in this practice; Lower the ar&s, shoulders and scapulae while bringing the hands to the sides o= the thighs; %lace the pal&s down, draw the elbows back, lock the wrists, round the scapulae, and =eel the connection with the spinal cord; @a!e 'our partner put one leg between 'our legs, his pal&s turned in against 'our pal&s and li=t 'ou up; 65ig; 8;)327 5ind a partner who is 'our height; Make sure that 'ou lock the elbows, the wrists and the scapulaeM otherwise 'ou can hurt 'our wrists or scapulae, and 'our partner will be unable to li=t 'ou;
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/ig. +.1:3 ;ift ( Practice
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Cha ter III
b; H<eaksI $ooting %ractice E#tend the ar&s and =or& HbeaksI, connecting the ar&s with the scapulae, the spine, the legs and the =eet; @a!e 'our partner push the wrists, and =eel the =orce trans=er to the ground; 65ig; 8;)3,7
/ig. +.1:4 G6ea"sH Rooting ractice
4. Su,,ary of the 2olden Phoeni0 <ashes Its /eathers a; %ractice lower abdo&inal breathing in a standing position; b; %lace 'our ar&s in =ront o= 'our bod' with the backs o= the hands =acing each other; Inhale and allow the ar&s to sweep out to 'our sides, pointing the =ingers towards the ribs, and pull up the perineu& and anus; %ack into the =asciae on the sides o= the ribs and pack into the kidne's; Inhale, raising the hands up along the sides; %ack and wrap the Chi into the li!er and spleen; Inhale once &ore raising the hands higher and pack and wrap the Chi into the lungs and heart;
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c; E#hale, keeping the perineu& and anus closed while pushing the hands out at shoulder le!el; Beep the wrists =le#ed; d; Inhale and tighten at the perineu& and anus; 5or& ObeaksF with 'our =ingers and bring the& in toward the shoulders; $epeat twice &ore, raising the HbeaksF a little higher each ti&e; e; E#hale, releasing the perineu& and anus and lowering the ar&s while si&ultaneousl' straightening and locking the elbows and knees; When the hands are down with the wrists =le#ed, turn the hands out to the sides o= the thighs and spread the =ingers and toes out as &uch as possible; 4hrust the tongue and pull up the anus and se#ual organs; =; Collect the Chi energ' at the na!el; g; %ractice the <one <reathing %rocess;
5. Iron 6ridge 4he Iron <ridge is designed to strengthen the =ront and back =asciae; <' stretching the =asciae =ro& the pel!is to the neck and both sides o= the rib cage in this e#ercise, 'ou will greatl' increase the =low o= Chi between the =asciae and will tone up the =ront and back &uscles considerabl'; >rching the spine backwards greatl' strengthens the lower spine, especiall' the lu&bar region; <' stretching the upper back and spine opposite to the nor&al direction o= its cur!e, the backbend will help to lessen the o=ten e#cessi!e =orward cur!ature o= the upper back, li&ber the shoulder Noints, and open the chest; 4he point to re&e&ber is that the bend is =ro& the upper back and not =ro& the hip;
a; Iron <ridge Standing %osition 9 Dang %osition 4his position will create a tre&endous a&ount o= Chi energ' which will rise up the spine to the head; 6)7 Stand, keeping the knees straight and the =eet one =oot apart; It is best =or beginners i= the =eet are placed so that the' point straight ahead along the second toes; I= the toes turn out, there &a' be unnecessar' co&pression in the lower spine, e!en i= the knees are locked and the thighs and buttocks tightened; 4he thu&bs and inde# =ingers are touching each other and the re&aining three =ingers are held together; Beep the hands straight, low and slightl' in =ront o= the bod';
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Cha ter III
6-7 <egin abdo&inal breathingM e#hale and =latten the abdo&en; Inhale to =ull capacit'; <ring the hands up and to the back, bend the elbows back, and place the pal&s up; 65ig;s 8;)3.6a7 and 6b77 5ingers should be about two inches apart and will rise close to the scapulae; 4his will open the sternu&, acti!ate the th'&us, stretch the th'roid, the parath'roid, the chest and the side =asciae; 687 >n' accu&ulated tension in the chest and abdo&en can be released; @ips sta' o!er the =eet; It is &ost i&portant to arch the upper and &iddle back and not the hip; 4his will stretch the =ront =asciae; E#cessi!e arching o= the hip and lower spine can da&age the discs between the !ertebrae and pinch the ner!es because o= the e#cessi!e weight; >lso, i= the arching in the Iron <ridge is &ostl' =ro& the lower spine, there will be &uch less stretching o= the =asciae in the =ront o= the torso; 4o keep the lower spine protected, it is necessar' to arch the back strongl' =ro& the upper spine while =ir&l' tightening the thighs and buttocks; <' strongl' tightening the thighs and buttocks, 'ou can =eel that 'ou are s?ueezing the sacru& down, thus lessening the co&pression in the lower spine; 4he knees should be =ir&l' locked and straight; 4his will allow the thighs and buttocks to be !er' =ir&l' tightened; 6/7 Clench the teeth; >s 'ou arch back, begin with the head; $otate the head back =ro& the upper neck, until 'ou =eel the =ront =asciae o= the neck stretching; o not let the head drop back as this is !er' bad =or the neck !ertebrae; I= done properl', 'ou will still =eel that the neck is elongating upwards, e!en while it is rotated back; I= there is an' disco&=ort whatsoe!erM 'ou are either practicing incorrectl' or tr'ing to stretch back too =ar; Look back, locking and pulling the neck =asciae; 65ig; 8;)3.6c77 >s soon as the =ront o= the neck has stretched properl', 'ou will =eel an auto&atic li=ting at the chest which, as it stretches up, will then auto&aticall' stretch the abdo&en; >s the abdo&en stretches, push the pel!is =orward, keeping the thighs and buttocks !er' tight; >s 'ou stretch the chest, =eel that the breastbone is being pulled =orward and up; In this wa', the upper back will be arching, rather than onl' the lower spine; 65ig; )3.6d77 I= done properl', 'ou will =eel the =asciae being stretched =ro& the groin up to the chest and the neck, pulling tight as a dru& without ha!ing to arch !er' =ar back;65ig; 8;)3.6e7 I= 'ou are arching !er' =ar back, then 'ou are ine!itabl' o!erarching the lower spine; 65ig; 8;)3.6=77
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6a7 Standing %osition
6b7 <ack View o= the Standing %osition /ig. +.1:5-A Iron 6ridge
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Cha ter III
6d7 >rch the upper and &iddle back;
6c7 Look back and pull the neck =asciae;
6e7 Stretch is =elt beginning at the second, 6=7 E#cessi!e arching o= the hip and third and =ourth toes up the back to the spine, and up the =ront until it ends at the sides o= the nose; /ig. +.1:5-6 Iron 6ridge - '14 lower spine can da&age the discs;
I= 'our upper spine is not !er' =le#ible, or has a large =orward cur!ature, then 'ou &a' look as i= 'ou are hardl' arched back at all when 'ou =irst practice, though 'ou will still be able to =eel a stretch across the =ront torso; $e&e&ber that no &atter how =le#ible 'ou are, 'ou will not arch !er' =ar back i= 'ou are practicing properl'; It is a good idea to practice this upper bod' stretch while sitting until 'ou can do it well be=ore practicing in a standing position; $e&e&ber also that i= 'ou bend too &uch initiall', 'ou &a' =all back; In the beginning, ha!e a partner look a=ter 'ou when 'ou bend back to stead' 'ou, i= necessar'; 627 S?ueeze the thu&b and inde# =ingers together and tighten the &uscles o= the ar&s and shoulders; 4his will stabilize 'our position; 6,7 @old 'our breath and &aintain this position =or 83 to ,3 seconds;
b; Iron <ridge $esting %osition 9 Din %osition 6)7 E#hale; Straighten up and bring the ar&s to the =ront, &aintaining the hand position, and slowl' bend =orward =ro& the hip Noint; 4he head is down and the hands are abo!e or touching the ground; 65ig; 8;)3+6a77 o not =orce 'oursel=; 6-7 >dNust the tendons; In the beginning, do not bend too low and, =or additional co&=ort, 'ou can slightl' bend the knees; 4his is particularl' i&portant i= 'ou are practicing rooting in this position; I= the knees are locked back, there will be strain in the knees; l= 'ou want to stretch =arther =orward, do not increase the =orward cur!ature o= the upper spine to do it; Stretch =orward b' letting the ha&string &uscles at the backs o= the thighs lengthen; 65ig; 8;)3+6b77 I= 'ou are stretching =orward !igorousl', or are not !er' li&ber, bend the knees &uch &ore while stretching so that 'ou can la' the whole abdo&en =ir&l' on the thighs; 4hen, test 'our =le#ibilit' b' slightl' straightening the knees, while keeping the abdo&en on the thighs; %racticing in this wa' will guarantee that 'ou are onl' stretching the lower spine and ha&strings, and not arching the upper spine; 5eel the Chi =low down to the head and back and down the tongue; 4he three =ingers o= each hand are nearl' touching each other and 'ou can =eel the Chi =low =ro& the right handFs &iddle =inger to the le=t handFs &iddle =inger up the le=t ar& to the spine, to the head and down to the na!el; Sta' rela#ed until 'ou =eel the energ' =low without obstruction; So&e people &a' =eel a certain
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Cha ter III
!ibration which graduall' spreads throughout the bod'; >llow the !ibration to occur =or a while; Slowl' stand up to a!oid dizziness; Maintain this position onl' =or as long as 'ou =eel co&=ortable; It is ?uite strenuous and should be approached with &oderation;
6a7 $esting %osition o= the Iron <ridge 6b7 Stretching the ha&string /ig. +.1:7 Iron 6ridge Stretch
7. Su,,ary of the Iron 6ridge a; Standing Iron <ridgeGDang %osition 6)7 >ssu&e the @orse Stance; 6-7 %lace hands at the sides o= the bod'; 4ouch both thu&bs and inde# =ingers together, =or&ing a circle; 4he other three =ingers o= each hand re&ain straight and touch one other; 687 <reathe abdo&inall', inhale and look up at the ceiling; >rch back =ro& the lower back, keeping the legs straight and the hips aligned o!er the legs to &aintain balance;
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b; Standing Iron <ridge 9 Din %osition 6/7 When 'ou =eel 'ou ha!e had enough; e#hale and bring the bod' slowl' to a standing position; 627 <end the knees slightl' in the beginning; Lower the head, and bend =orward =ro& the shoulders and chest, rounding the back; 6,7 $ela# the ar&s and allow the& to dangle in =ront o= 'ou, &aintaining the =inger position with the =ingers =acing each other; 5eel the Chi =low through each =inger; I= 'ou can touch the ground, 'ou can =eel a certain connection o= the Chi energ'; <reathe nor&all'; 6.7 Co&e up !er' slowl' =ro& this position; Dou &a' =eel dizz' at =irst; Stand still =or a while, collect the energ', practice <one <reathing and the &uscle %ower E#ercise; Walk around, or lie down on 'our back and &assage 'our bell' =ro& right to le=t to get 'our Chi circulating; >dditional E#ercises: 4o strengthen the upper abdo&inals, do sit9ups with bent knees; 4he lower abdo&inals are strengthened b' doing sit9ups with 'our legs e#tended straight out in =ront o= 'ou, although it is reco&&ended that this, as all e#ercises, not be e#cessi!el' practiced;
c; Standing Iron <ridge 9 $ooting %ractice >ssu&e the posture; @a!e 'our partner push !er' gentl'; $e&e&ber that the &ain arch is in the upper back; <e !er' care=ul in this Iron <ridge $ooting %ractice; Dour partner has to be aware that it is dangerous when 'ou arch backwards; 4he back and spinal cord are !ulnerable to inNur' in this position; <e care=ul to appl' pressure gentl' to a!oid hurting the spinal cord or =alling down;
6l7 Din %osition $ooting %ractice While 'ou are in the backbend position, 'our partner should put one hand on 'our back and one hand on 'our chest; 65ig; 8;)3*6a77 >s 'our partner slowl' presses down, obser!e that 'ou can take the =orce onl' =or a =ew seconds; <end =orward to rest =or a while and then practice rooting in the =orward position;
6-7 Dang %osition $ooting %ractice While 'ou are bent =orward, 'our partner should press his0her hands on 'our shoulders; 65ig; 8;)3*6b77 Dou push up =ro& the lower spine; @e0she can use his0her entire bod' to press down; In this position 'ou are e#erting &ore =orce on the lower back; 4his will strengthen the lower spine, especiall' the lu&bar region;
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Cha ter III
6a7 Din %osition $ooting
6b7 Dang %osition $ooting /ig. +.1:9 Iron 6ridge Rooting
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9. Iron 6ar 4he Iron <ar practice greatl' strengthens the =ront and back =asciae and thus &akes the spinal cord !er' strong; 4he spinal colu&n consists o= -/ !ertebrae held together b' tendons, =asciae and &uscles; 1or&all' we do !er' little to e#ercise the !ital spinal colu&n; 4he Iron <ar e#ercise auto&aticall' adNusts all o= the spinal colu&n, strengthening it seg&ent b' seg&ent; a; Iron <ar %ractice 6)7 %lace two chairs =acing each other; @a!e 'our partner hold the chair at 'our head to keep it stead'; I= 'ou do not ha!e a partner put one o= the chairs against the wall; 6-7 %ut both hands pal&s down behind 'ou on the =loor and push 'our sel= up on the chair; %ut the =eet and ankles on one chair the head and shoulders on the other; 5old the hands across the bell'; Straighten out the bod' especiall' the lower back; With the toes pointed down and outward, 'ou can =eel a pull on the =asciae and tendons; 65ig; 8;))36a77 Make sure the lu&bar region is straight, not bent; 4his will help to strengthen the =ront and back =asciae; 687 I= 'ou initiall' =eel that the Iron <ar is too di==icult to do properl' and co&=ortabl', bring 'our ar&s back o!er 'our head onto the chair that 'our head is on; 4his &akes it &uch easier to &aintain a straight spine and is considerabl' less strenuous; >s 'ou =eel stronger graduall' increase the a&ount o= =orce with which 'ou are pushing down the ar&s into the chair; When 'ou can practice without pushing the ar&s down at all behind 'ou, 'ou are read' to &o!e graduall' to the =inal position with the hands resting o!er the na!el; 6/7 %lace both hands on the sto&ach and breathe nor&all' to the abdo&en; 65ig; 8;))36b77 When 'ou begin to =eel unco&=ortable, using the hands to stead' and hold the chair that the head and shoulders are on, lower the buttocks and =eet to the =loor; Sit up and place the tongue on the roo= o= the &outh and let the energ' =low in the Microcos&ic Crbit; 65ig; 8;))36c77 o not stand up right awa' as 'ou &a' =eel dizz'; 627 >=ter 'ou ha!e practiced =or two to =our weeks, 'ou can start, !er' care=ull', to &o!e the chairs =urther apart so that onl' the neck and head are on the end o= the other chair 65ig; 8;))36d77 o not rest the head onl' as this can hurt 'our neck; 4his is a !er' strenuous e#ercise =or the back; o not atte&pt
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Cha ter III
to &o!e the chairs =urther apart unless 'ou =eel !er' strong; Dou can step up training b' supporting a weight on the abdo&en; >gain, work graduall'; E!entuall' 'ou will be able to support 83 pounds or &ore o= weight; 65ig; 8;))36e77
/ig. +.11:-A Iron 6ar
- ''' -
6d7 Cnce 'ou are well9trained, 'ou can &o!e the chairs =urther apart so that onl' the neck, head and heels are resting on the chairs;
6e7 In the ad!anced practice o= the Iron <ar, 'ou can add weight and still &aintain the position; /ig. +.11:-6 Iron 6ar
b; Iron <ar $ooting
- ''+ -
Cha ter III
@a!e 'our partner place one hand under 'our back =or support in case 'ou should begin to =all; With the other hand, 'our partner presses down on 'our abdo&en slowl' and gentl' increasing pressure graduall'; 4his e#ercise strengthens the lower back in the lu&bar region and the psoas &uscle;
1:.Su,,ary of the Iron 6ar a; %ut two chairs across =ro& one another at a distance that will allow 'ou to: 6)7 %lace the =eet and lower legs on one chair with the toes pointed down and outward, awa' =ro& 'ou, to de!elop the &ost balanced align&ent o= =orce in the legs, particularl' in the cal!es; 6-7 %lace both pal&s down on the =loor behind 'ou and the head and shoulders on the other chair; 687 Maintain a straight back; 4o a!oid stress in the lower spine while practicing, consciousl' tighten the buttocks and =eel the sacru& s?ueeze down; 4his will lengthen the lower spine; 6/7 <reathe nor&all' =ro& the abdo&en; 627 When 'ou are read', co&e down to the ground slowl'; 6,7 Stand up and collect the energ' at the na!el; 6.7 %ractice the <one <reathing %rocess;
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6reath Align,ent
Cha ter 1
6reath Align,entJ
A. Structural Align,ent and *aoist ?oga
$adiant health and e==icient, power=ul &o!e&ent patterns are attained onl' when the bod' structure con=or&s &ore closel' to its inherent structural pattern; 4his ideal pattern is the blueprint =or the HstackingFF o= bod' seg&ents in space; 4he =unction o= this &ore appropriate structural relationship is the unhindered =low o= energ' breathing, alertness and &o!e&ent; 4he de!elop&ent and use o= an aligned structure is basic to Iron Shirt practice; @owe!er =or &an' students it will be di==icult to appl' principles o= align&ent in their practice without =irst approaching structural de!elop&ent in its own right; 4hat is the purpose o= this chapter; 4he structural e#ercises that =ollow lead to actual structural re=or&ation so that HposturingI onesel= according to desirable structural principles beco&es easier and &ore natural; 5or &ost o= us, without structural change HgoodI posture will re&ain alien to our being; Without intentional practice o= HgoodF posture, particularl' in the beginning, structural reintegration cannot proceed s&oothl'; 4he anato&ical relationships o= the entire bod' are created in these structural e#ercises, whether &o!ing or stationar'; In structural de!elop&ent, it is i&portant to conceptuall' understand what appropriate align&ent &eans; >pplication o= correct structural patterns during 'our practice o= Iron Shirt &o!e&ents will re!eal their &eaning and greatl' speed up the process o= bod' de!elop&ent; $e&e&ber that these relationships o= one bod' part to another represent an ideal pattern; 4he &ore 'ou practice these e#ercises and appl' their principles in dail' li=e, the &ore closel' 'our own structure will approach the ideal in an increasingl' e==ortless wa'; 4here should ne!er be a sense o= strain or unpleasantness in tr'ing to H=itI the structural ideal; 5or &ost people, si&pl' a &onth o= practice and application will lead to a pro=ound i&pro!e&ent in structural health;
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In the beginning o= 'our application o= these principles to dail' li=e, there will ine!itabl' be occasional =eelings o= unnaturalness; 4his will occur as 'ou choose new patterns o= bod' use which are opposed to pre!ious distorted patterns that ha!e beco&e habitual; 4his sense o= HposturingI in an arti=icial wa' will rapidl' decrease with ti&e, i= 'ou are practicing diligentl'; Dou will then e#perience ease and naturalness in bod' usage that allows 'ou to respond in an' direction with an appropriate a&ount o= =orce; 4he principle o= auto&aticall' appl'ing appropriate =orce is at the heart o= &artial arts; In order =or this =ull &o!e&ent potential to be possible, the bod' &ust spontaneousl' return to its HcenterI o= rela#ed align&ent a=ter &o!e&ent; 4his is the rela#ed HidlingI position that is &ost unblocked and energeticall' econo&ical, and out o= which &o!e&ent =lows; Inani&ate obNects are co&pletel' do&inated b' the pull o= gra!it'; %lants &aintain their uprightness b' the rigidit' o= their cell walls; >ni&als auto&aticall' resist the pull o= gra!it' b' nor&all' re&aining on a large base created b' =our legs, or two legs and a strong tail; 4he upright hu&an being, on the other hand, is a uni?ue e#pression o= e!ol!ing sel=9awareness; 4he =ull and intentional e#pression o= standing upright =urther de!elops the hu&an spirit; Likewise, the &ore de!eloped hu&an spirit naturall' &ani=ests a greater upright stance; >ll esoteric traditions that work with energ' understand the signi=iance o= this =ull' de!eloped upright hu&an =or&; 4his is particularl' true o= the 4aoist tradition;
6. A lying Structural Align,ent Princi les to Iron Shirt Chi Kung Practice
iligent practice o= Iron Shirt Chi Bung will lead to an increased =le#ibilit' and range o= &otion o= the spine and other Noints; >s the bod' beco&es &ore open, it is i&portant to understand and appl' the principles o= health' structural align&ent in dail' li=e; Since &an' o= us ha!e co&e =ro& a background o= structural rando&ness and distortion, it is necessar' to learn what to do with our !arious bod' seg&ents as our bod' beco&es open and capable o= new, &ore appropriate align&ent; In e==ect, we &ust learn how best to Hwear the bod'I;
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6reath Align,ent
4he !er' center o= our ph'sical structure is the spine and its =oundation, the pel!is; Encased within the spine and craniu& is the Central 1er!ous S'ste&, center o= our conscious li=e; 4hus, structural health o= the spine is the =oundation =or the structural and energetic health o= the rest o= the bod'; 5or this reason, the basic structural e#ercises taught in this section =ocus strongl' on the spine; $egular practice o= these e#ercises will help heal an' e#isting structural proble&s and tre&endousl' enhance 'our Iron Shirt practice; 4he structural e#ercises that =ollow: Structural 4raining %osition >gainst Wall, Spinal Elongation <reathing, oor @anging, Shoulder Widening and <ackbend, de!elop a straighter, &ore elongated spine and Noint spaces that are not cra&ped; 4he spine will retain its three nor&al cur!es, but these cur!es will not be as e#cessi!e as the' are in nearl' e!er'one; >ttention to details will guarantee that 'our practice is sa=e, e==ecti!e and progressi!e; >lso, additional e#ercises 6the Warrior %oses7 that co&ple&ent the practice o= Iron Shirt Chi Bung b' eli&inating structural blocks in the hips and back, and b' strengthening the lower bod' are described; <' appl'ing the structural principles during 'our Iron Shirt practice, as well as in 'our dail' li=e, 'ou will =eel the pri&ar' =orces that are alwa's acting on 'our structure; 4hese two basic =orces are 6)7 a strong downward rooting =orce connecting 'ou to the earthM and, at the sa&e ti&e, 6-7 a strong upward elongating =orce lengthening 'our spine which connects 'ou to the hea!ens; 4o attain balance and integration, both o= these =orces &ust be de!eloped;
1. Rela0ation
a. ;ower A$do,en >t the le!el o= the na!el center and the oor o= Li=e 6located behind the na!el7, rooting and elongating =orces originate and &ingle; 5or this to happen =ull', the lower abdo&en &ust alwa's re&ain rela#ed; 4he lower abdo&en should re&ain so=t, e#cept when 'ou are &aking a =ull e#halation, such as when 'ou are !er' acti!e, or practicing abdo&inal breathing; 4he rest o= the ti&e 6which is &ost o= the ti&e7, practice releasing an' tension in the lower abdo&en until this beco&es auto&atic; Dour breathing, digestion and eli&ination will i&pro!e, and the rest o= 'our bod' will rela# &ore =ull';
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4he two central points o= the bod' that re=lect and deter&ine 'our tension le!el in dail' li=e are 'our =ace and lower abdo&en; uring 'our dail' acti!ities, practice s&iling with the e'es and =ace, and keep 'our lower abdo&en rela#ed; $e&e&ber alwa's to rela# as &uch as possible, no &atter what 'ou are doing; Dou will =eel &uch happier, 'our organs will work better and 'our energ' will =low &ore easil';
$. Inner S,ile While practicing these structural align&ent e#ercises, also practice the Inner S&ile; I= 'ou can &aintain the Inner S&ile while practicing !igorous e#ercises like Iron Shirt and the Warrior %oses, 'ou will be able easil' to &aintain it during ti&es o= e&otional challenge as well; $e&e&ber that the =ace is not onl' the pri&ar' e#presser o= bod' language, but also returns to 'our s'ste& the !er' e&otions it e#presses outwardl'; Intentionall' de!elop the !arious details o= =acial align&ent that acco&pan' so=t, rela#ed, s&iling e'es whene!er 'ou e#ercise, and 'ou will gain &uch &ore energ' and e&otional balance =ro& 'our practice; When 'ou practice the Inner S&ile, let all o= the =acial &uscles rela#; 4his rela#ation can be seen and =elt particularl' around the e'es and &outh; 5eel the e'elids subtl' close slightl' as the area around the e'es rela#es, and the space between the e'ebrows widens; Let the e'es be gentl' recepti!e to inco&ing !isual sti&uli; 5eel that sights and sounds =low into their respecti!e organs, rather than being grasped =or outwardl'; >llow the nostrils and sinuses to subtl' widen, creating &ore space =or the breath to enter the bod'; Let the outer corners o= the &outh li=t !er' gentl', with the tongue up to the palate, the lips slightl' touching, and the Naws Nust separated or barel' touching; 4his will produce a s&ile like that o= the Mona Lisa or <uddha; 4his li=ting o= the corners o= the &outh &ust be e==ortless, and the outer result o= an inner s&ile; 65ig; /;)6a77 I= 'ou can rela# deepl' enough, all o= these details will take place spontaneousl' because the' are natural aspects o= health' =acial align&ent in a happ', centered person; %racticing the& intentionall' will ?uickl' condition the& into 'our basic neuro&uscular patterns; %ractice the Inner S&ile in this wa' with 'our e'es opened as well as closed; 4his will enable 'ou to appl' it at all ti&es; > s&ile in the e'es and the subtle li=t at the outer corners o= the &outh are the
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&ost i&portant details; Whene!er 'ou do this, it will be eas' to ha!e access to =eelings o= inner happiness, serenit' and co&passion; 5eeling the Inner S&ile and rela#ed =acial align&ent during Iron Shirt will insure that the &ind re&ains &ore centered and cal&, and that 'ou are continuous and =luid in 'our &o!e&ent; >s a result, 'ou can e#perience and de!elop the =low o= Chi; 65ig; /;)6b77
6a7 Mouth corners are up;
6b7 Mouth corners are down, causing the organs to =all and the Chi energ' to di&insh;
/ig. 1.1 Inner S,ile
c. *ight &aw Muscles Chronicall' tight Naw &uscles are !er' co&&on; 4he' o=ten distort the entire =acial structure; Clenched or tightened Naws beco&e that wa' =or !arious reasons; Strong e&otions that are held back =ro& e#pression &a' produce this; Cn the other hand, the uni!ersal distortion o= a collapsed neck in which the chin &o!es =orward out o= align&ent will o=ten cause co&pensations in the Naw pattern; Whate!er the cause, tight Naw &uscles need to be loosened up so that 'ou can =ull' practice the Inner S&ile and rela# co&pletel' throughout the bod'; Since it is di==icult to rela# the Naw &uscles si&pl' through intention, a cork can be use=ul; 65ig; /;-7 4his is a !er' bene=icial
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e#ercise =or people who ha!e a lot o= Naw tension, although practicall' an'one can bene=it =ro& tr'ing it; <u' a si&ple cork stopper in a grocer' or hardware store; Cut it i= necessar' to =it between the =ront teeth, thus keeping the &outh wide open; Make the width o= the cork such that it is still possible to open the &outh a little =arther so that holding the cork does not result in strain; Si&pl' place the cork in the &outh =or about ten &inutes e!er' da' =or se!eral weeks; >s the Naw &uscles stretch open, use a longer cork until 'ou can easil' use a nor&al sized one; 4his can be done while reading, dri!ing, showering, or watching 4V; o not do this i= it produces pain, i= 'our Naws &ake audible sounds when the' open and close, or i= 'ou ha!e a histor' o= Naw dislocation or other proble&s;
/ig. 1.' Practice to Stretch *ight &aw Muscles. - '+: -
6reath Align,ent
'. Structural *raining Position Against <all

Asing a wall =or =eedback, 'ou will be able to =eel when 'ou ha!e a structurall' aligned, elongating spine; 4his e#ercise is dependent onl' upon a wall or door to lean against, so it can be done an'where as a postural recharging e#ercise; 5or those with back proble&s, particularl' lower back pain and sciatica, it is a power=ul &ethod =or deco&pressing the !ertebrae and lessening the disco&=ort;
a. ;ower 6ody Lean against a wall with the heels appro#i&atel' one to one and a hal= =eet =ro& the wall; <end the knees and tuck the pel!is under so that the lower spine beco&es =lattened to the wall without disco&=ort; Work graduall' to this position i= there is disco&=ort initiall' 4he cal!es will be perpendicular to the ground or slightl' angled back toward the wall; Dou should =eel that 'ou are co&=ortabl' leaning against the wall;
/ig. 1.+ Structural *raining Position Against <all
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$. /eet %ress the balls o= the big toes =ir&l' to the =loor, then widen the =eet across the balls; 4his will spread the toes; 1ow, e?ualize the weight on three points o= each =oot: the ball o= the big toe, the last two toes and the &iddle o= the heel; 4he toes should re&ain rela#ed without grasping the =loor with the second toes pointing straight ahead; Beep the =eet aligned in this wa', e!en i= 'ou =eel pigeon9toed; >ppl' this sa&e =oot align&ent when standing, walking or e#ercising;
c. !eadFNec"F(
er 6ac"
<ring as &uch o= the upper back as =lat to the wall as possible without strain, b' beginning with the sacru& against the wall while holding the re&ainder o= the spine rounded =orward awa' =ro& it; 1ow roll the spine !ertebra b' !ertebra against the wall until 'ou reach 'our li&it o= =le#ibilit'; @old the head as i= it is gentl' pushed back =ro& the upper lip and li=ted 6or suspended7 =ro& its crown; o not o!erdo this b' tucking the chin; 5or &an' persons, the back o= the head will not touch the wall; 65ig; /;/7
/ig. 1.1 8o not lift the u
er li e0cessi)ely.
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d. Shoulders 4uck the shoulders down awa' =ro& the ears and widen the& out to the sides; 65ig; /;27 6See the Shoulder Widening E#ercise in this Chapter;7
/ig. 1.3 <iden the shoulders
e. Ar,sFShoulders 4here are se!eral possible ar& positions: 6)7 Si&pl' let the ar&s hang rela#ed at the sides with the pal&s =acing into the torso; 4his is the &ost natural position and is appropriate i= 'ou are practicing around other people, at work =or e#a&ple, and do not want to look like 'ou are doing an He#erciseI; 6-7 Starting =ro& position 6)7 bring the elbows back to barel' touch the wall, without bringing the =orear&s to the wall or the shoulders back; 4his position helps to properl' align the shoulders; >s the elbows are brought back, the shoulders will naturall' roll back slightl', without being pulled back e#cessi!el'; 687 $oll the le=t shoulder blade awa' =ro& the wall until onl' the inner edge o= the le=t shoulder blade is touching the wall; 1ow roll the rest o= the le=t shoulder blade back to touch the wall; $epeat on the right side, then bring the ar&s to position 6)7 or 6-7; 4his position strongl' stretches the shoulders out to either side, and thus widens the upper back and chest si&ultaneousl'; 4his stretch is good preparation =or the Iron Shirt e#ercises which re?uire scapulae power; o not atte&pt positions 6-7 or 687 unless the' can be done without strain;
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f. Stretching the ;ower S ine 5or additional stretch in the lower back, bend the knees and sink down lower on the wall; 4hen, keeping the sacru& in =ir& contact with the wall, slowl' straighten the knees back to the original position; 5or e!en &ore stretch, place the hands around the hips and push down while 'ou straighten back to the original position; 4his will strongl' lengthen the lower spine; o not atte&pt this until the lower back can be brought to the wall without disco&=ort; 4his is &ost e==ecti!e when practiced against a wall that is not co&pletel' s&ooth; 4his e#tra stretch is particularl' !aluable =or an'one with lower back pain or sciatica;
g. S inal #longation 6reathing Si&pl' standing in the Structural 4raining %osition >gainst Wall will help to deco&press and straighten the spine; It is not necessar' to do special breathing in order to deri!e bene=it =ro& this position; 4he goal is not to ha!e a straight spine, but a straightening spine; 4he wall gi!es 'ou =eedback when 'our spine is in a &ore straightened align&ent; In a structurall' balanced bod', breathing causes a natural elongation o= the spine; 4his occurs to the greatest degree when the chest is =illed during inhalation; 4he li=ting and widening o= the ribs causes the !ertebrae to separate =ro& each other and the spine to lengthen; %ractice o= deep chest breathing in this position and in oor @anging leads to a conditioning o= this natural breathing0 align&ent relationship; 65ig; /;,7 Cnce 'ou ha!e de!eloped this spinal elongation, it will occur e!en in the &ore rela#ed, dail'9li=e breathing that is pri&aril' abdo&inal; 4his opening and closing o= the spine with breathing is an integral part o= the nor&al bod' &echanis& that pu&ps blood, Chi and cerebrospinal =luid around the central ner!ous s'ste&;
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/ig. 1.4 Stretching the S ine and S inal #longation 6reathing.
+. !ow to Practice S inal #longation 6reathing

a. Inhalation 4o enhance the e==ects o= the Structural 4raining %osition >gainst Wall and the use o= the breath, =irst =ull' e#hale; 4hen, inhale slowl' and deepl' through the nose, directing the breath up into the chest; 4he abdo&en should re&ain in and not protrude; >s 'ou do this, !isualize and =eel the spine lengthen; 4his will happen auto&aticall' i= 'ou sta' rela#ed; o not tr' too hard; Cnce 'ou =eel spinal elongation, 'ou can re=ine this sense =urther b' =eeling a wa!e o= elongation starting at the base o= the spine, tra!eling upwards as 'ou inhale;
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$. #0halation >s 'ou e#hale, continue to =eel 'oursel= lengthening upwards, rather than collapsing back co&pletel'; Dou will =eel the structural &uscles around the spine Htake o!erI; 4he lengthening upwards that occurs with e#halation is &ore subtle than that which occurs with inhalation, and is reall' a wa!e o= support that pre!ents e#cessi!e collapse; 4his wa!e o= support begins at the head, and tra!els downwards as 'ou e#hale; c. A$do,inal *ightening <ecause o= structural blockage in the chest, it &a' be necessar' at =irst to tighten the abdo&inal &uscles in order to direct the breath up into the chest; o this i= necessar'; Ctherwise the abdo&en will protrude as 'ou inhale with !er' little chest e#pansion; C!er ti&e, graduall' use less and less =orce to hold the abdo&en in while inhaling, until 'ou can breathe into the chest without either intentional abdo&inal contraction or unintentional abdo&inal protrusion; d. 8aily ;ife 6reathing <reathing into the chest in this wa' is &eant as an e#ercise to release structural blockage in the chest and lengthen the spine =ull'; >=ter 'ou ha!e =inished practicing, =orget about 'our breathing and let it =low naturall'; 1atural breathing begins in the abdo&en and onl' e#pands the chest when 'ou are !er' acti!e and, thus, breathing !er' =ull'; o not &aintain this t'pe o= =ull chest breathing constantl' in dail' li=e or 'ou &a' cause energ' to congest in the chest and head;
1. !eadFNec" Align,ent as the 6asis for S inal #longation and ( right Structure
Spinal Elongation breathing cannot lengthen the spine unless the head is held as i= it is pushed back =ro& the upper lip and li=ted =ro& its crown without strain; 65ig; /;.7 I= the chin &o!es slightl' =orward and up, the neck collapses and the entire upper bod' will be collapsed and distorted; 4hen the spine will cur!e e#cessi!el' and no t'pe o= deep, =ree breathing is possible; E!en the wind pipe itsel= beco&es constricted; 4his is the condition o= &ost peopleFs necks; 5or this reason, it is rare to =ind people in our culture who do not ha!e chronic &isalign&ent o= the neck !ertebrae;
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%ush back =ro& the upper lip and li=t the head as i= =ro& its crown;
5eel the head stretch up as i= pulled b' a string;
5eel the sacru& pull down the spine;
Sink the knees down;
6a7 Elongation o= the Spine;
/ig. 1.5 Pro er align,ent of the head and nec" is the $asis for effecti)e s inal elongation and u right structure.
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4he =eeling that the head is suspended =ro& its crown and gentl' pushed back =ro& the upper lip without strain should be applied at all ti&es; It is the =oundation =or an erect upper bod' and =ree breathing; >ppropriate align&ent o= the head and neck insures a health' co&&unication between the bod' and head; 4hus, awareness spreads &ore =ull' to the whole bod'; In a higher &editation =or&ula o= the Ani!ersal 4ao S'ste& called Lesser Enlighten&ent o= the Ban and Li, one learns to obser!e onesel= with the Inner E'e; In the bod' structure, conscious align&ent o= the head and neck without strain is the =oundation =or a greater awareness that results =ro& sel=9obser!ation and sel=9awareness; In the practice o= @atha Doga, elongation o= the back o= the neck that results =ro& head0neck align&ent is called Hthe root o= watch=ulness,I or Hthe root o= &ind=ulnessI; E!en a=ter balanced structural align&ent beco&es eas' and natural, a !er' subtle intention to &aintain head0neck align&ent &a' be necessar'; 4his slight li=ting and &o!ing back o= the head is the single &ost i&portant =actor in erecting the entire bod'; 4he actual elongation and shi=ting back o= the head is o=ten onl' a !er' s&all change; Without it, howe!er the chest, upper back and entire spine cannot co&e into align&ent; 4his i&portance is due to the =act that the neck and head are the upper end o= the colu&n that we wish to li=t; 4he i&portance o= this one =actor o= neck and head align&ent cannot be o!erstressed; Whole bod' integration is not possible without it; It is use=ul to be =a&iliar with the =eeling o= neck collapse that a==licts nearl' e!er'one; >=ter aligning the bod', let the chin &o!e =orward and up, and thus out o= align&ent; 1otice how the back o= the neck shortens, the throat closes, the sternu& sinks, the chest closes, the upper back arches e#cessi!el', the shoulders roll =orward, breathing is restricted, and spinal elongation beco&es i&possible; 4hen practice a Spinal Elongation breath as the head is once again placed appropriatel' and =eel the sense o= =ull openness that acco&panies it throughout the bod'; "reater sel=9awareness, =ull uprightness o= the trunk, and unstrained align&ent o= the head and neck are integrall' related; 4he interpla' o= these three =actors is particularl' e!ident in Iron Shirt; 4he intention re?uired to &aintain head0neck align&ent and the other aspects o= =ull' aligned structure is an e#pression o= the autono&ous will o= a sel=9aware being; Likewise, rela#ed practice o= =ull' aligning onesel= de!elops this autono&ous will in a bene=icial wa';
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3. 8oor !anging
e!eloping a straighter &ore elongated spine is the purpose o= both the oor @anging %osition and the Structural 4raining %osition >gainst Wall; In oor @anging, howe!er the ar&s are held o!er the head, which puts a traction on the spine and greatl' increases spinal lengthening; 65ig; /;+7 ail' practice o= oor @anging =or e!en a =ew weeks will lead to better posture, a &ore =le#ible spine, reduction o= chronic back stress and a heightened awareness o= natural structural align&ent; oor @anging will also help 'ou to be aware o= and control 'our psoas &uscles, which are !er' i&portant in &an' Ani!ersal 4ao practices;
/ig. 1.7 8oor !anging
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a. 6asic Position $oll up a towel and place it o!er the top o= a door; Lean against the narrow edge o= the door bringing the spine as =lat to the edge as possible without disco&=ort; 5ollow all position details =or Structural 4raining %osition >gainst Wall, e#cept those =or the ar&s; $. ;ower Ri$sFMiddle 6ac" Maintain 'our attention at the lower ribs, and the &iddle and lower spine; <ring the ar&s o!erhead without letting the spine co&e awa' =ro& the edge o= the door; 5eel that 'ou are tucking the lower ribs in as the ar&s are brought o!erhead; c. !andsFAr,sFShoulders "rasp the towel =airl' high, but with the elbows at least a little bent; Continue strongl' to pull the shoulders down, and widen the& to the sides; o not hang =ro& the towel; >ll o= the bod' weight is still on the legs; d. Shoulder Strain I= the shoulders are strained in this position, hold the towel lower to decrease the shoulder stretch; I= necessar' the elbows &a' be onl' shoulder height or e!en lower; I= a towel is not long enough =or this, use a thick rope; "raduall' 'ou will be able to hold the towel higher as 'our shoulder Noints beco&e &ore =le#ible; 4he =irst position o= backbend e#ercise will help li&ber 'our shoulder Noints;
e. 6reathingF/ull S inal #longation While &aintaining this position, practice breathing up into the chest, as in Spinal Elongation breathing or the Structural 4raining %osition >gainst Wall e#ercises described abo!e; >long with the traction o= the ar&s o!erhead, =illing the chest during inhalation will result in tre&endous spinal elongation; It will not take &uch practice to =eel 'our spine start to lengthen; >s 'ou =eel this start to happen, a=ter e!er' =i!e breaths or so, bring the pel!is and the lower and &iddle spine a =ew inches awa' =ro& the door edge; 4his allows the lengthened upper spine to lengthen =urther down the door; >gain bring the spine and pel!is back to the door edge and continue practicing;
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f. *i,e I= possible, practice =ro& one to three &inutes or longer; o not continue i= disco&=ort begins; Straining will not open 'our spine up =asterM it will add &ore tightness; $egular practice and respecting 'our own li&its will ine!itabl' lead to !er' rapid spinal elongation and realign&ent; g. ;ea)ing the Position 4o lea!e the oor @anging position, walk the =eet back toward the door and co&e straight up; o not co&e up b' pushing the pel!is awa' =ro& the door =irst; h. /ull !anging I= 'ou are co&pletel' co&=ortable with steps a through g, 'ou can end b' letting 'our =ull weight hang =ro& the towel; "raduall' bend the knees and slide down the door edge until the ar&s are straight and holding 'ou up entirel'; >ll other details o= practice are the sa&e; @old this =or as long as co&=ortable, which &a' onl' be a =ew seconds, then co&e up; <e sure to continue stabilizing the shoulders b' =eeling the& pull down and widen to the sides; %ractice o= 5ull @anging is !er' strengthening and produces tre&endous spinal e#tension, but &ust not be atte&pted i= it causes strain;
4. Psoas Muscles
a. /eeling and (sing the Psoas Muscles Cnce 'ou =eel co&=ortable with the details o= oor @anging, consciousl' rela# the abdo&inal wall while 'ou practice; >s 'ou so=ten the abdo&inal &uscles, rela# and straighten the spine against the door edge; Dou will be able to =eel a sensation o= Opulling in and upF deep inside behind the =ront lower ribs; 4his is the le=t and right psoas &uscles working; 65ig; /;*7 5eel this sa&e sensation o= pulling in and up deep inside behind the =ront lower ribs when 'ou walk and sit; 4his will keep 'our lower spine lengthened and co&=ortable without needing to Hsuck in 'our gutI; %ulling in the abdo&en to =latten the bell' or straighten the lower spine will ha&per 'our energ' =low and organ =unction; @owe!er, working the psoas properl' will not onl' align the lower spine, but will also =latten the bell' without tightening it;
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Cha ter I=
)-th )st -nd 8rd /th %soas 2th %soas @ip
Lu&bar
/ig. 1.9 Psoas Muscles
When 'ou carr' the head as i= gentl' pushed back =ro& the upper lip and suspended =ro& its crown, the tendenc' is to let the lower ribs push =orward; 4o pre!ent this, =eel that 'ou are keeping the lower ribs tucked back slightl'; $e&e&ber to keep the lower ribs tucked back =ro& inside, not =ro& tightening the abdo&en; 4his will put 'ou in touch with the psoas align&ent; Dou are not actuall' sinking the lower ribs back, =or this would cause 'ou to slouch; Dou are instead keeping the& in a straight line with the abdo&en below and the chest abo!e; 5eeling the tucking sensation will stabilize the &id9torso, and allow the whole spine to lengthen e?uall'; 4he =eeling, once it is de!eloped, is that there is a subtle pulling back and up deep inside at the lower rib area; E#perience this =irst in oor @anging, then appl' it at all ti&es; Like all structural i&pro!e&ent, intention is re?uired initiall'; "raduall' it will beco&e auto&atic; oor @anging is the ke' to de!eloping this psoas =eeling; I= the spine re&ains on the door and the abdo&en is so=t, then 'ou need
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6reath Align,ent
onl' rela# and graduall' sense what is alread' happening inside; It also helps to ha!e a good &ental picture o= the anato&' in!ol!ed; Cnce 'ou ha!e de!eloped this psoas =eeling, 'ou will =ind how i&portant it is in all o= the Ani!ersal 4ao practices; uring 'our practice o= Iron Shirt, when 'ou are using re!erse breathing to pack the abdo&en, slightl' increase the psoas work o= pulling in and up behind the =ront lower ribs; 4his will allow 'ou to pack e!en &ore =ull', but without tightening the abdo&inal wall to do it; "raduall', 'ou will be able to pack !er' power=ull' with !er' little abdo&inal tension at all; When 'ou thrust back at 49)) to pack the lower back, appl' the psoas work !er' strongl' and 'ou will be able to =ocus 'our =orce to the 49)) area &uch &ore directl';
$. Psoas Muscles and the Si0 !ealing Sounds 4he relationship between the psoas align&ent and the lower area can be =elt !er' well when practicing the Si# @ealing Sounds; 65or detailed in=or&ation on the Si# @ealing Sounds, see the book, *aoist <ays to *ransfor, Stress into =itality.C $e&e&ber to keep the lower rib area back using the psoas &uscles, not b' tightening the abdo&en; 5or the Lung, Li!er and @eart Sounds, be sure to keep the lower ribs held in; 4hen, while e#haling and &aking the un!oiced sound, 'ou can put pressure within each organ &ore e==ecti!el'; While e#haling continuousl' increase the pressure to the particular organ area; >t this point 'ou will =eel that 'ou are Hwringing outI the stale energ' =ro& each organ with this pressure; Asing the correct psoas align&ent as 'ou inhale will allow 'ou to direct the =resh energ' =ro& 'our breath directl' into the organ are &ore easil'; When doing the Li!er Sound, tilt to the right and slightl' =orward; o this tilting =ro& the lower rib area; 4his will increase the pressure 'ou can appl' to the li!er; 5or the @eart Sound, tilt to the le=t and slightl' =orward, and stretch the heart &eridian b' stretching the little =inger; 5or the Lung Sound, stretch the lung &eridian b' stretching the thu&b; 5or the Bidne' and Spleen Sounds, the lower ribs should sink back so that 'ou can appl' pressure in each organ; When the lower ribs sink back, 'ou are reall' accentuating the psoas stretch; Asing the psoas &uscles corectl' will i&pro!e 'our practice o= the Si# @ealing Sounds; <' si&pl' practicing the Si# @ealing Sounds 'ou will beco&e aware o= the psoas align&ent, particularl' when the ar&s are o!erhead;
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Cha ter I=
5. Standing Pel)ic Align,ent

<alanced align&ent o= the psoas &uscles is also essential =or correct leg &o!e&ent and pel!ic align&ent; @owe!er the =eet are placed, be sure that the pel!is is not tilted back or pushed to one side; 4he knees should re&ain at least slightl' bent, and the arches o= the =eet li=ted b' distributing the weight e?uall' on the three corners o= each =oot; I= the pel!is is askew or the knees locked back, there is stress in the lower back and knees and integration between the lower and upper hal!es o= the bod' beco&es i&possible; 5or &ost people, &aintaining structural align&ent in the lower bod' while OIstanding aroundI re?uires &ore intention than aligning the upper bod', though it is also dependent on upper bod' align&ent; 4his is due to weakness in the legs and buttocks; Maintaining an aligned stance during dail' li=e will do a great deal to strengthen the lower bod', i&pro!e energetic =low and heal lower back proble&s;
7. Sitting Posture
When 'ou sit erectl' =or &editation, be sure that the Hsitting bonesI o= the pel!is are directed straight down into the chair seat; 4ucking the chin slightl' will align 'our spine and gi!e a gentle pull to the spinal cord; 4hen energ' will =low &ore easil' into the back portion o= the Microcos&ic Crbit; I= 'ou =ind that placing 'our hands in 'our lap causes 'our shoulders to roll =orward or 'our upper back to beco&e unco&=ortable, place 'our hands on a thin cushion or =olded blanket in 'our lap to alle!iate this; When 'our Chi =low is strong, this will no longer be a proble&; 65ig; /;)37
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6reath Align,ent
/ig. 1.1: Practice the Microcos,ic Or$it while in the sitting osition.
9.Shoulder <idening #0ercise

4he Shoulder Widening E#ercise de!elops natural align&ent o= the shoulders b' widening the shoulder blades out to the sides, rather than rolling the& =orward or pulling the& back; In all bod' seg&ents, health' align&ent leads to an increase o= space; I= the shoulders are pulled back, then the width o= the upper back is decreased and the upper spine is co&pressed; I= the shoulders are rolled =orward, the chest collapses and its width is decreased; @owe!er, i= the shoulders are dropped down and widened out to the sides, then there is an e?ual opening o= space across both the =ront and back o= the upper torso; In se!eral o= the Iron Shirt e#ercises, =le#ibilit' and control are de!eloped b' widening the shoulder blades out to the sides; Cne =eels the chest sink in, but not collapse, and the shoulders drop down; 4his &o!e&ent &akes the necessar' connection to the rib cage, which will per&it the Chi energ' to =low, thus gi!ing the practitioner scapulae power; $e&e&ber to let the shoulders return to a natural HidlingI position o= dropped and widened out to the sides a=ter 'our Iron Shirt practice; o not per&it the& to roll =orward at all so that there will be no signi=icant loss o= potential scapulae power;
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Cha ter I=
a. Position for Practice Dou can practice while sitting, standing, or in the Structural >lign&ent %osition >gainst Wall; <e sure that the spine is erect; >ligned place&ent o= the shoulders &ust begin with an erect neck head and an erect upper back0chest; $. !andsFAr,sFA lying /orce
@old each wrist with the opposite hand; Beep the ar& down low near the torso rather than li=ted; "entl', but =ir&l', pull the elbows out to the sides without letting go o= the hands; <e sure the shoulders are kept consciousl' dropped; Let the =orce at the elbows be re=lected up to the shoulder Noints which will increase the sense o= widening at the shoulders; 4his is a subtle =eeling, but can !er' de=initel' be =elt; 65ig; /;))7
/ig. 1.11 Shoulder <idening #0ercise
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6reath Align,ent
c. Releasing the /orce Slowl' release the pulling out o= the elbows and the acti!e drop ping and widening o= the shoulders; Maintain the sa&e dropped and widened position o= the shoulders which are now in a rela#ed state with the ar&s hanging loosel' at 'our sides; d. Rolled-/orward Shoulders I= 'our shoulders are usuall' rolled =orward, 'ou will also need to roll the& back si&ultaneousl' while per=or&ing this e#ercise; <e sure not to roll the& back so =ar that the shoulder blades begin to &o!e toward each other; e. Practicing without !olding the <rists While practicing this e#ercise, =eel which &uscles are doing the work o= acti!e shoulder align&ent; Muscles in both the chest and back will be working; 4hen, a=ter &astering 6a7 through 6d7 abo!e, begin to practice acti!el' aligning the shoulders while the ar&s re&ain at 'our sides; Dou will be able to align the entire upper bod' easil' and ?uickl' whene!er 'ou wish; <e sure to &aintain the dropping and widening o= the shoulders, e!en when 'ou raise the ar&s abo!e shoulder height; 4his stabilizes the shoulders and &akes ar& &o!e&ent steadier and &ore grounded while lessening the build9up o= tension in the shoulders and neck;
1:. 6ac"$end
4he <ackbend stretches the upper back and spine opposite to the nor&al direction o= its cur!e; 4his helps lessen the o=ten e#cessi!e =orward cur!e o= the upper back, li&bers the shoulder Noints, and opens the chest; 4he <ackbend is the &ost i&portant stretch =or a health' upper spine and =reer breathing pattern; 4he <ackbend is also !er' good preparation =or the Iron <ridge;
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Cha ter I=
a. 6ac" Position $oll up a blanket tightl' and place it on the =loor; Lie o!er the blanket so that it is Nust below the top at the shoulders; Lengthen the spine b' tucking the pel!is =orward to straighten the lower spine, and tuck the chin in to lengthen the back o= the neck; I= there is an' disco&=ort in the back, the blanket is too high; 65ig; /;)-7
/ig. 1.1' Position of 6ac" 8uring 6ac"$end
$. Nec" Su
ort
I= there is an' disco&=ort in the neck a=ter tucking in the chin and elongating the back o= the neckM it is essential to place the head on another blanket or cushion; 4his e#tra neck support should be lower than the one under 'our back, but high enough to eli&inate an' neck strain and allow 'ou to =eel that the back o= the neck is lengthening; >s 'ou practice o!er ti&e and graduall' increase the height o= the rolled9up blanket, it &a' be necessar' to use a neck support, e!en though one was not needed when 'ou used a lower rolled9up blanket; 4his is particularl' true in the =irst position when the blanket is Nust below the top o= the shoulders;
c. Ar,s Slowl' bring the ar&s back to rest on the =loor abo!e the head with the elbows well bent; Cnl' do this i= it can be done without strain; I= bringing the ar&s back causes disco&=ort, the' can re&ain at the sides, or be brought back onl' so =ar as produces stretch without strain; I= brought back onl' part wa', the ar&s can either be held there or placed on a cushion, piece o= =urniture or other prop; >s the shoulder Noints beco&e &ore li&ber, the ar&s can be brought lower; >s the ar&s are brought back, be sure to continue keeping the shoulder blades dropped and widened;
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6reath Align,ent
d. 6reathing While rela#ing in this <ackbend posture, breathe deepl' and slowl', directing the breath to =ill the chest rather than e#pand the abdo&en; 4his greatl' increases the stretch o= the spine and chest; I= necessar', hold the abdo&en in while inhaling so that chest e#pansion can occur; It &a' see& !er' di==icult initiall' to breathe up into the chest while practicing the <ackbend, but practice will be rewarded b' a great deal o= structural opening in the chest and upper back;
e. Se)eral Positions for 6lan"et In order to li&ber the whole upper spine and shoulder Noints practice the <ackbend in each o= the =ollowing positions; o not practice with the blanket below the sternu&; 5irst position: 4he blanket is Nust under the tops o= the shoulders; Second position: 4he blanket is under the &iddle o= the chest; 4hird position: 4he blanket is under the botto& o= the sternu&;
f. *i,eFResting $etween Positions $e&ain in each position =or se!eral &inutes or &ore i= 'ou are co&=ortable; Most people =ind the <ackbend !er' pleasant =ro& the beginning: si&ilar to getting a back &assage; I= the <ackbend is initiall' a di==icult stretch =or 'ou, lea!e the position and rest be=ore continuing to the ne#t position; Cnce the <ackbend is eas' and pleasant, 'ou can shi=t =ro& =irst to second to third positions on the blanket without co&ing up =irst;
g. ;ea)ing the Position 4o get up a=ter the <ackbend, use 'our hand to li=t 'our head to a chin9on9chest position, then roll o== the blanket to one side be=ore sitting up; 4his will pre!ent strain on the neck or back; h. /orward 6end Ideall', bend o!er =orward and rela# a=ter the <ackbend and upon co&pletion o= the Iron <ridge; 4he knees should be at least slightl' bent; I= the knees are locked back, the' will be strained; I= 'ou want to stretch =arther =orward do not increase the =orward cur!ature o= the upper spine in doing so; Stretch =orward b' letting the ha&string
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Cha ter I=
&uscles at the backs o= the thighs lengthen; I= 'ou are stretching =orward !igorousl', or are not !er' li&ber, bend the knees &uch &ore while stretching so that 'ou can la' the whole abdo&en =ir&l' on the thighs; 4hen, test 'our =le#ibilit' b' slightl' straightening the knees while keeping the abdo&en on the thighs; %racticing in this wa' will guarantee that 'ou are onl' stretching the lower spine and ha&strings, and not arching the upper spine;
i. Increasing the !eight of the 6lan"et >s the upper back beco&es &ore li&ber, continue to increase the height o= the rolled9up blanket 6s7 in order to =eel a strong stretch but no disco&=ort;
11. <arrior Poses 1 and '

%ractice o= both Warrior %oses leads to great =le#ibilit' and strength in the buttocks and legs; >s the strength and =le#ibilit' de!elop, there is structural opening and realigning in the hip0thigh 0lower back area that is essential in Iron Shirt; 4he awareness created in the Warrior %oses de!elops the abilit' strongl' to use the lower bod' in &o!e&ent or in standing, without co&pressing the lower spine or neck;
a. <arrior Pose 1 B/ig. 1.1+BaC and B$CC 6)7 5eet Stand with the le=t =oot straight ahead and the right =oot turned in /2 degrees; > line through the &iddle o= the le=t heel should intersect the &iddle o= the arch o= the right =oot; 4hroughout the e#ercise, keep e?ual weight on the three points o= each =oot; 4he distance between the two =eet should be as wide as possible without losing the indicated align&ent =or the lower back and back leg; 6-7 %el!is0Lower <ack Start with both legs straight at the knees; Strongl' turn the pel!is under, so that the lower back is straight; 4his will re?uire strong buttocks work; It is absolutel' essential that the lower back re&ains in this straightened position throughout the e#ercise; I= the =eet are too =ar apart, this will be i&possible;
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6reath Align,ent
6a7 Correct
6b7 Incorrect
/ig. 1.1+ <arrior Pose One
687 Spinal E#tension >=ter =lattening the lower spine, e#tend upward through the whole spine; @old the head as i= it is gentl' pushed back =ro& the upper lip and li=ted =ro& its crown; <e sure that the =ront lower ribs re&ain in; o not per&it the lower rib area to push =orward; 4his is particularl' true in these Warrior %oses, and &ore so in Warrior %ose - than in Warrior %ose ); Maintain a =ull e#tension o= the spine throughout the e#ercise; 6/7 Mo!ing Into the 5ull %ose 1ow e#hale and bend the le=t 6=ront7 leg, until the le=t knee is directl' o!er the le=t ankle, keeping the right 6back7 leg as straight as possible; o not let the le=t knee &o!e to the right as it co&es =orward; 4his would pre!ent the groin =ro& opening; 4he knee &ust re&ain e#actl' o!er the ankle;
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Cha ter I=
627 istance <etween 5eet I= the =eet are too =ar apart 'ou will not he able to bend the le=t knee all the wa' o!er the le=t ankle without arching the lower spine and0or bending the back leg a lot at the knee; 6,7 <ack Leg It is all right to let the back leg bend a little to keep the lower spine straight; >s 'ou are holding the position, graduall' straighten the back leg &ore at the knee until 'ou reach 'our li⁢ o not straighten it to the point where 'our lower spine begins to arch; 6.7 4i&e <reathing0Lea!ing the pose Maintain this position =or one to two &inutes, breathing slowl' and deepl' up into the chest to elongate the spine; <reathe continuousl' without an' pause; Co&e out o= the position while e#haling b' =irst straightening the =ront leg; 4hen, turning, both =eet parallel to each other, place the& together; $epeat =or an e?ual ti&e on the opposite side; 6Si&pl' re!erse le=t and right when =ollowing the instructions7;
$. <arrior Pose ' B/ig. 1.11BaC and B$CC 6)7 5eet Stand with both =eet =acing straight ahead, the right =oot se!eral =eet behind the le=t =oot and se!eral inches to the right; Li=t the heel o= the right =oot o== the =loor; 4hroughout the e#ercise, keep e?ual weight on the three points o= the le=t 6=ront7 =oot and e?ual weight across the balls o= the right 6back7 =oot; 4he distance between the two =eet should be as wide as possible without losing the indicated align&ent =or the lower back and back leg; 6-7 %el!is0Lower <ack 4urn the pel!is so that the pel!is and whole torso is s?uare with the =ront thigh, 4he na!el will then be pointing e#actl' in the direction o= the =ront =oot; <egin with both knees straight; Strongl' turn the pel!is under, so that the lower back is straight; It is absolutel' essential that the lower back re&ains unarched throughout the e#ercise; I= the =eet are too =ar apart, this will be i&possible; Instructions 687 through 6.7 =or Warrior %ose - are identical to Warrior %ose );
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6reath Align,ent
6a7 5eel the stretch
6b7 Skeletal %osition
/ig. 1.11 <arrior Pose *wo
6+7 >r&s %osition When Warrior %ose - Is e!eloped When 'our practice has beco&e =a&iliar and strong, add the =ollowing ar&s position; E#tend both ar&s straight up, while keeping the shoulder blades dropped and widened; 4he pal&s =ace each other; %a' particular attention not to let the lower rib area e#tend =orward as the ar&s are e#tended upward;
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Cha ter I=
6*7 >r&s %osition <ecause this is a !er' strengthening e#ercise, it re?uires strong concentration and strong 6but not stress=ul7 e#ertion to &aintain the straight lower spine and straightening back leg; When =irst learning either Warrior %ose, it is usuall' best to use the ar&s to aid pel!ic align&ent; Cne hand pushes the sacru& down and =orward =ro& the back, while the other hand pushes in and slightl' up at the lower ribs =ro& the =ront; 65ig; /;)27 4his helps greatl' in keeping the spine straight, and 'ou can keep all o= 'our concentration on the lower bod' e#ertion;
/ig. 1.13 Ar, Position for 6eginners
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6reath Align,ent
6)37 5urther etails o= %ractice I= practiced two or three ti&es per week, strength will de!elop rapidl' and =le#ibilit' slowl', but surel'; >s =le#ibilit' increases, the =eet can he held =arther apart =ro& each other until =inall' the =ront thigh will be parallel to the =loor while the other details o= the =or& are &aintained; 4his =inal position re?uires tre&endous =le#ibilit' and strength; Most people will not achie!e this =or a long ti&e; Just re&e&ber that an arched lower back or well9bent back knee &eans the =eet are too =ar apart; It is a good idea to check 'our lower back in a &irror when =irst learning; Dou &a' be ?uite suprised how close the =eet ha!e to be to practice properl';
6))7 >r&s %osition when Warrior %ose Cne is de!eloped; When 'our practice has beco&e =a&iliar and strong, add the =ollowing ar&s position; E#tend both ar&s strongl' at shoulder height directl' to the =ront and back; Let the e'es gaze at the tip o= the second =inger o= the =orward ar&; Beep the shoulders pulled down, rather than hunched; E#tend =ro& the =ingertips through each Noint to the shoulder blades;
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Cha ter =
Cha ter 3
6ody Construction - Iron Shirt
4his chapter is concerned with the construction o= =asciae and their structural interrelationship with bones, &uscles, and tendons; 5urther, instruction on the &uscle tendon &eridians 6or acupuncture routes7 o= the bod' increases an awareness o= the bod'Fs construction, which awareness is !ital to the work at hand: the creation and storage o= Chi energ' and its circulation throughout the bod'; r; Michael %osner, a practicing Chiropractor, pro!ides an introduction to this chapter b' discussing the &aNor ke's to good health through an understanding o= bod' structure; Learn as &uch as 'ou can about the wa' that 'ou are constructed because it will speed 'our progress; Bnowing what &akes 'ou tick and how 'ou are put together is !er' i&portant in putting 'ou in contact with 'oursel= through Iron Shirt Chi Bung;
I. Iron Shirt and Chiro ractic $y 8r. Michael Posner

In all health pro=essions nowada's, one thing that is co&&onl' considered detri&ental to our health is the pheno&enon o= stress; Various &ethodologies and theories ha!e e&erged that ai& to help &ini&ize the a&ount o= stress one has to cope with; I wish to discuss the una!oidable stress o= gra!it' on a bod'Fs structure when in an upright position, so&e health i&plications, and how, through proper align&ent o= bone structure, we can e==icientl' &ini&ize stress and increase good health; >s gra!itational =orces act upon our bodies when we are upright, !arious groups o= &usculature work so that we can sta' erect; 4o resist gra!it', these &uscles &ust e#ert a certain a&ount o= energ'; 4hese anti9gra!it' &uscles help to stabilize the bone structure in such a wa' that &o!e&ent is possible in an upright position; 4he success that a person has in &eeting the constant stress o= gra!it' &a' ha!e a subtle set pro=ound in=luence on his or her ?ualit' o= health, per=or&ance and e&otional states;
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Mastoid %rocess
49-
49)Center o= "ra!it' @ip Joint
1a!el
Bnee Cap
<one 6Malleolus7 @a&&er9Shaped
@eel /ig. 3.1 ;ine of 2ra)ity in a 6ody-s Structure
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Cha ter =
>t this point, it is necessar' to understand so&e basic concepts such as Hline o= gra!it'I and Hcenter o= gra!it'I as the' relate to our bodiesF structures; 4he line o= gra!it', !iewed laterall' 65ig;2;)7, anteriorl' and posteriorl', =alls =ro& abo!e downward through the earlobe, slightl' behind the &astoral process 6or the attach&ent o= &uscles behind the ear o= the te&poral bone, the bone located at the side o= the head which contains the organ o= hearing7, through the odontoral process 6a toothlike proNection =ro& the bod' o= the a#is or second !ertebra o= the neck upon which the =irst cer!ical !ertebra rotates7, through the &iddle o= the shoulder Noint, touches the &idpoint o= the =rontal borders o= 49- and 49)-, then =alls Nust slightl' outside to the sacru&, slightl' behind the a#is, or support, o= the hip Noint, slightl' behind to the patella 6or kneecap7, crosses in =ront to the &iddle &alleolus 6the ha&&er9shaped bone on each side o= the ankle7 and through the outer bone o= the ankle to =all between the heel and &etatarsal heads; When !iewed =ro& the back, theS line o= gra!it' passes through the occipital bone 6or the lower back part o= the skull 7, C9. and L92, the cocc'# 6or lower end o= the spine7 and pubic cartilage 6or supporting tissue o= the pubic bones7 and bisects the knees and ankles; >s gra!it' acts on all parts o= the bod', oneFs entire weight can be considered as concentrated at a point where the gra!itational pull on one side o= the bod' is e?ual to the pull on the other side; 4his point is the bod'Fs center o= gra!it'; "enerall' speaking, the center o= gra!it' is located in a region directl' in =ront o=, and about one and a hal= inches abo!e and below the le!el o= the na!el; Its location !aries according to bod' t'pe, age, se#, attitude, breathing patterns, stress le!el, or abnor&al neuro&usculoskeletal disorders; 4he &ost econo&ical use o= energ' in the standing position occurs when the !ertical line o= gra!it' =alls through a colu&n o= supporting bone in align&ent; I= weight bearing bon' seg&ents are aligned so that the gra!it' line passes directl' through the center o= each Noint, the least stress is placed upon the adNacent liga&ents, tendons and &uscles; When this align&ent is achie!ed, the antigra!it' &uscles which e#pend &uch energ' to resist the downward pull o= gra!it' need not work as hard; 4he bones now take on a &ore acti!e role in supporting our bodies in an upright posture, allowing the &uscles to rela# and rest, thus conser!ing energ' and di&inishing stress and tensions de!eloped =ro& unbalanced bone and &uscle patterns;
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@ealth potentials can be realized onl' when balance o= structure e#ists so that both ner!e energ' and Chi =low =reel'; 4here are &an' negati!e health e==ects produced when these antigra!it' &uscles are working either too &uch or too little; Muscles =unction to &o!e bones and, i= &uscles are either !er' tense or too =laccid, unilaterall' or bilaterall' the' will create a derange&ent in our bone structure; When a person =eels knots or spas&s in their &uscles, this &eans that the &uscle has gone into a state where it has a sustained contraction; > contraction &eans that the &uscle =ibers ha!e shortened; >s this occurs, bones can be pulled out o= their proper align&ent; When spinal !ertebrae are in!ol!ed in this structural i&balance ner!e roots can be irritated, thus inter=ering with the =unction o= the ner!ous s'ste&; When the ner!ous s'ste& is inter=ered with, a &ultitude o= health proble&s can arise since the ner!ous s'ste& is the &eans b' which all bod' =unctions are regulated and &onitored; @ealth potentials are enhanced when proper co&&unication between the brain and all bod' parts is &a#i&ized; Since this is the =unction o= the ner!ous s'ste&, the structural integrit' o= our &usculoskeletal s'ste& is o= pri&e i&portance; Structure is said to deter&ine =unction; 4he chiropractic pro=ession deals with proble&s o= health and disease =ro& a structural point o= !iew, with special consideration gi!en to structural intergrit', spinal &echanics and neurological relation; 4hus =ar, it has been shown how gra!it' interrelates with our &usculoskeletal s'ste&s, and how this stress on our structure could a==ect our health in general; C= course, other =actors such as e&otions, to#ins and trau&a a==ect oneFs structure as well; Muscles store and harbor tension and stress =ro& !arious sources, but the point is that structural i&balance is the end result and, in turn, our =unctionabilit' is di&inished, as well as our health; 5ro& this standpoint, logicall' speaking, one &ust seriousl' consider how to go about producing opti&u& structural integrit' in a balanced wa'; 4o do this, it is necessar' to understand the !alue in learning about align&entM learn the principles =ro& a co&petent sourceM recognize oneFs own proble&s in this areaM and then appl' the knowledge to onesel=; >s a chiropractor, I a& concerned with correcting each patientFs structure to allow the bod'Fs opti&u& =unction to be restored; <ut
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I can onl' do so &uch =or a person and, in realit', oneFs health is oneFs own responsibilit'; 4here=ore the necessit' =or e!er'one to learn about structure =or the&sel!es, and to recognize what is right or wrong is essential =or good health; I belie!e that so&e o= the &aNor ke's to good health are proper bone align&ent, &uscle balance 6s'&&etr'7, =le#ibilit' o= Noints and =asciae, proper breathing, rela#ation and proper bod' utilization; 5inall', o= e#tre&e i&portance, is to learn to conser!e, build and store energ' that is usuall' wasted when structural i&balance e#ists; E#ercise is an indispensible &eans to attain the abo!e ke's to health; 4he kind o= e#ercise, there=ore, &ust not be unilateral, as &ost sports are and not tension producing 6i;e;, not in e#cess7; Well9toned &uscles and =asciae are desirable, but not too &uch or not too little; <alance is, there=ore, the ke' when choosing an e#ercise s'ste&; 4he e#ercise s'ste& should be one that de!elops bod' s'&&etricall', reduces stress, teaches proper align&ent and one that shows how to store, increase and conser!e !ital energ'; I a& a chiropractor who sees health to a great e#tent dependent on s'&&etr' or balance o= bod' structure and so beca&e interested in the Chinese art o= Iron Shirt Chi Bung; Iron Shirt e&phasizes the i&portance o= &aintaining a bone posture in such a wa' that the gra!itational =orces acting to push us down to earth can be trans&itted through the bones into the earth rather than wasting energ' resisting with the &uscles or putting undue stress on the Noints; 4he Iron Shirt postures align the !ertebrae in such a &anner as to per&it the line o= gra!it' to pass through the center o= the !ertebrae; 1ow the =orce is not being resisted, but rather trans&itted; 4he &uscles, liga&ents and tendons can rela# instead o= working to resist; Integration o= all structural tissues =or opti&u& =unctions is created b' the Iron Shirt postures; $ela#ation, proper breathing, s'&&etrical &uscle de!elop&ent, tendon and liga&ent strengtheningM as well as strengthening the bones, result =ro& Iron Shirt practice; >nother !er' i&portant concept is to learn to e#perience and recreate oneFs proper center o= gra!it'; I sa' OFproperFF because generall' oneFs center o= gra!it' changes =ro& the na!el area up into the chest or higher as one con=ronts li=e situations and stresses; 4his inter=eres with nor&al breathing patterns which should be originating =ro& the abdo&en as well as the chest; Cne si&pl' has to co&pare a childFs breathing to the breathing o= &ost adults,
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and it will beco&e e!ident that adults &ainl' breathe =ro& their chests with !er' little abdo&inal or diaphrag&atic action; It is !er' i&portant that we utilize our diaphrag& when breathing since the diaphrag& descends upon and &assages our internal !isceral organs; 4his action enhances circulation and blood =low as well as increased o#'gen to all o= our !ital organs; 4he increased energ', structural integrit' and pheno&enal health bene=its gained =ro& Iron shirt practice, in &' opinion, are outstanding; I =eel that its practice can de!elop =uture health potential in a wholistic wa': ph'sicall', &entall', e&otionall' and spirituall'; When one aligns onesel= with Iron Shirt practice, he also aligns hi&sel= with the har&on' o= the uni!erse;
II. Construction of /asciae, the Relationshi of /asciae to 6ones, Muscles and *endons, and Acu uncture Routes, or Muscle *endon Meridians
A. /asciae% Protectors of your =ital Organs
>=ter an o!u& is =ertilized it di==erentiates into three &ain s'ste&s, the ectoder&, endoder& and &esoder&; 5asciae are deri!ed =ro& the &esench'&e, which is a subdi!ision o= the &esoder&; 1uclei in the &esench'&al substance gi!e rise to bones, liga&ents, &uscles and tendons; 4hen a &ore structureless s'ste& o= casings, sheaths and tissue takes shape around the !arious centers which ha!e been de!eloped; 4he =ascia is a sheath and its =unction is that o= support, protection, &echanical ad!antage, so&e degree o= contractilit' and lengthening, and energizing the organs and &uscles to let Chi energ' =low through easil'; 4he =ascia is a t'pe o= connecti!e tissue which is a!ascular 6or without blood !essels7, translucent and tough; It is inti&atel' in!ol!ed with &uscles, encasing the& and enhancing their duties b' !arious &eans, which include separating the& into distinct bundles, pro!iding bonds o= especiall' tough =ibers to o==er support =or purposes o= le!erage, and allowing =or lubrication b' &eans o= =luids released =ro& the tissues o= an organ or part so that these enclosed &uscle groups can slide o!er each other;
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5asciae are present throughout the bod', separating, connecting, wrapping and supporting !arious parts o= it, and =inall' on a super=icial le!el, encasing the whole bod' in a shi&&ering sheath Nust beneath the le!el o= the skin; 4hese super=icial =asciae are !er' resilient, due to the =act that the =ibers run in a criss9cross pattern; a&age b' trau&a alters the&, &aking the& denser and shorter, a characteristic o= scar tissue; Since this network is present throughout the bod', it &ight e#plain the &echanis& o= trigger points, whereb' the &al=unction o= internal organs is e!idenced as pain in s&all areas o=ten ?uite re&ote =ro& the organ in!ol!ed; 4his &ight also e#plain another &echanis&, the one =ound in re=le#olog'; Certain areas o= the =eet &ight at !ar'ing ti&es be pain=ul, coinciding with organs in the bod'; 4here is another little9recognized =unction o= =asciae: that o= pro!iding &uscle tone; In =act, low blood pressure is associated with a h'potonus condition o= =asciae and h'pertension with a h'pertoned =asciae; 64his &eans that a condition o= the =asciae e#ists in which a high or low pressure causes too &uch or a li&ited di==usion o= solutions throughout the =asciae;7 4here are se!eral t'pes o= =asciae, all built o= collagen; 4he &ost widel' distributed is the loose connecti!e tissue, which is the &ost =le#ible and &ost elastic o= all, its =ibers going in all directions; It consists o= protein i&bedded in a li?uid ground substance and is !er' i&portant to water &etabolis& and to other =luid e#changes; 4ough, =ibrous tissue can be =ound in areas where &ore tensile strength is re?uired; @ere the tissue is tough and un'ielding, resulting =ro& the parallel arrange&ent o= bundles o= =ibers which are also =ound in tendons and liga&ents; @uge =ascial sheets =ound in the bod' are co&prised o= such tissue; >ll !ariations in =asciae, howe!er, ste& =ro& the &esoder&; 4he =asciae, though a!ascular the&sel!es, =urnish support =or blood !essels, ner!e =ibers and !essels o= the l'&phatic s'ste& and contain the ner!es which con!e' =luid into the !eins and sensor' receptors which are responsi!e to internal sti&uli =ro& the &uscles, Noints and tendons; 4he =asciae are also responsible =or &aintaining the relati!e positions o= the !arious organs and &uscles in the bod';
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1. /asciae #0ist in *hree ;ayers B/ig.3.'C a; 4he Super=icial or Subcutaneous La'er: 4he super=icial la'er 6the la'er beneath the skin7 is co&posed o= two subdi!isions: 6)7 a la'er which can contain a tre&endous a&ount o= =at in those who are o!erweightM and 6-7 the &ore internal area o= the subcutaneous =asciae; 4his is the &ost elastic o= the !arious =asciae, since it has to acco&&odate !ar'ing a&ounts o= =at storage, swelling when there is in=la&&ation and &uscular acti!it' and distension when the &uscles are worked; In this la'er we are able to store Chi energ'; >s this la'er o= the bod' =ills up with Chi, it is una!ailable =or storage o= =at b' the bod'; <' practicing Iron Shirt packing, 'ou can burn out the =at alread' e#isting in this la'er;
Skin a; Subcutaneous 4issue b; 4he eep La'er 6)7 5irst La'er9>nterior 5ascia Muscle
Li!er Sto&ach
c; %eritoneu& 6-7 Second La'er 5ascia Muscle 687 4hird La'er9%osterior 5ascia
/ig. 3.' /asciae e0ist in *hree ;ayers.
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b; 4he eep La'er: 4he deep =asciae, which are denser and ha!e a s&ooth sur=ace, allow =or a reduction in =riction as one sur=ace slides o!er another; 4he deep =asciae produce bundles o= =ibers in parallel arrange&ent, gi!ing great tensile strength; 4his sort o= tissue is =or&ed around the ankles, knees, wrists and elbows where it acts as an anchor against which &uscles can pull; 5asciae also act in the capacit' o= a nutritional storehouse, as a source o= insulation and support b' &eans o= =att' content, and as a barrier to i&pede the entrance o= =oreign organis&s and obNects; 4he deep =asciae keep &uscles in their distinct shapes and positions; 4hese =asciae, which are the densest and ha!e the greatest tensile strength, are &ade up o= three t'pes; 4he =irst and outer&ost is the e#ternal surrounding la'er; 4hese co!er large &uscle groups; 4he inter&ediate &e&branes separate indi!idual &uscles and, =inall', the internal surrounding la'er co!ers the e#ternal sur=aces o= the bod' ca!ities; c; 4he Subserous La'er or %eritoneu&: Internal to the inter&ediate &e&brane lie the subserous =asciae, or =ascial la'er beneath the &e&branes o= the bod' which line all o= the large ca!ities o= the bod'; 4here are two t'pes: 6)7 the parietal 6or ca!it' wall7 =asciae which co!er the inner sur=aces o= the bod' ca!ities such as the thora# or abdo&enM and 6-7 the !isceral 6or internal organ7 =asciae which co!er the organs in those ca!ities such as the lungs or li!er; >gain the &ain =unctions are protecti!e and supporti!e, as well as a &eans o= lubrication; uring irritation these serousal sur=aces so&eti&es adhere to one another, causing great pain;
'. Iron Shirt is Concerned with the /asciae of the <hole 6ody Iron Shirt is concerned with the =asciae o= the entire bod'M that is to sa' it pri&aril' in!ol!es the subcutaneous la'er 6beneath the skin7 which co!ers the whole bod'; Iron Shirt is speci=icall' concerned with the =asciae in the lu&bar region, which are thicker and &ore =att' than ordinaril' encountered; 4hese two di!isions o= =asciae are Noined b' spindle connections, which are colu&nar shaped =ibers between which the =at is deposited; 4he lu&bar =asciae are co&posed o= three la'ers; 4he &ost super =icial one e#tends out =ro& the &iddle, =ro& the spines o= the lu&bar !erterbrae 6situated near the lower rib and hip bone7 and
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the spine o= the sacru& 6the bone =or&ed b' the union o= =i!e !ertebrae between the lu&bar and caudal, or tail7 region, constituting the back part o= the pel!is and sacrospinalis liga&ent 6a &uscle which e#tends !erticall' along the length o= the !ertebrae in that area7 and also out to the sides to the inter&ediate la'er; 4he inter&ediate la'er e#tends =ro& the &iddle o= the area o= the lu&bar and out to the sides, where it Noins with the super=icial la'er; 4hese two la'ers en!elop the &uscles which hold a person erect; 4he =asciae also e#tend upward to the lower portion o= the twel=th rib and, at its lower e#tre&it' are attached to the iliac crest 6the large upper part o= the pel!is7 and the iliolu&bar liga&ent, both in the s&all intestine area; 4he deepest la'er en!elops the ?uadratus lu&baru& 6a &uscle which e#tends out =ro& the area o= the lu&bar to Noin the other two la'ers at the sides, as pre!iousl' described;7 4he three la'ers together co&prise what is technicall' known as the HCrigin o= the 4rans!erse >bdo&inis >poneurosisI; 4he deep =asciae o= the upper back are &ade up pri&aril' o= thoracic =asciae, which are thin co!erings o= the e#tensor &uscles o= the thoracic spine 6!ertebrae between the neck and abdo&en, enclosed b' ribs7; Its lower border Noins with the &ost super=icial part o= the tri9la'er o= the deep lu&bar =asciae, while its upper portion co&bines with the cer!ical and trapezius =asciae; >ttaching along a &id9line co&posed o= the spines o= the thoracic !ertebrae, the deep =asciae o= the upper back e#tend out to the sides =ollowing the rib angles and the =asciae o= the &uscles between the ribs; 4he deep =asciae that enclose the rho&boids 6two &uscles that attach to each shoulder blade7 and &uscles o= the posterior 6or back7 are considered to be separate =ro& the thoracic =asciae, though there is no actual separation between the two; Cut to either side the a#illar' =asciae 6co!ering the ar&pit7 are to be =ound, ser!ing as a protecti!e la'er o!er the a#illae which are practicall' de!oid o= &uscular tissue; 4he' also partiall' enclose the back and side &uscles, blend in with the thoracic =asciae, and are connected to the =asciae beneath the spine; In turn, the deltoid =asciae 6co!ering the triangular &uscle o= the shoulder and upper ar&7, at about the le!el o= the =ourth thoracic !ertebra and the &id9 scapular 6&id9shoulder blade7 line, connects with the =asciae beneath the spine and is anchored to the spine and acro&ion process 6the shoulder bladesF proNections which =or& the points o= each shoulder7;
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>ll o= the !arious la'ers Nust &entioned co&bine to =or& the continous =ascial network o= the back; 4he deltoid =asciae e#tend out =ro& the spine at the scapulae to the cla!icle 6or collar bone7; 4here the' &erge with the pectoral =asciae 6co!ering the breast7; 4he deltoid =asciae also e#tend laterall' =ro& the shoulder into the ar& where the' beco&e known as the brachial =asciae; 4hese brachial =asciae Noin with the pectoral and a#illar' =asciae and are attached to the epicond'les o= the hu&eri 6co!ering the large rounded pro&inences associated with the shoulder Noints7 on the upper end o= each hu&erus 6bone o= the upper ar&7 as well as the olecranon o= each ulna 6or the cur!ed part o= the ulna bone at the point o= the elbow7; 64he ulna bone is one o= two bones in the =orear& and is on the sa&e side as the pink' =inger; 4he other =orear& bone is called the radius;7 4he brachial =asciae are thin where the' co!er the biceps and thicker o!er the triceps; 4he interbrachial =asciae Noin as one with the brachial =asciae and e#tend =ro& the epicond'les o= the hu&eri to the re&otest ends o= the radius and ulna bones; 4he pectoral =asciae are thin sheaths connected to the cla!icle and sternu& 6or breastbone7 and e#tend to the deltoid, brachial and a#illar' =asciae and also the outer surrounding la'er o= the abdo&inal =ascia; 4he' also attach to the diaphrag&; <eneath the pectoral =asciae lie the pectoralis &aNor &uscles; <eneath those are =ascial sheaths called the cla!ipectoral =asciae that enclose the pectoralis &inor &uscles; 4his is =ound between the pectoralis &inor and the thoracic bod' wall; 4hese =asciae, attached to the cla!icle and en!eloping the arter' running beneath the cla!icle, e#tend to the =irst rib, the coracoid process o= the scapula 6the bone that unites with the scapula to =or& the ca!it' through which the arteries o= the scapula and te&poral bones run7 and the a#illar' =asciae; 4he ribs co&prise the =oundation o= the thoracic bod' wall and are co!ered e#teriorall' b' the e#ternal intercostal =asciae 6or =asciae between the ribs7; 4his sheath, e#tending in the direction o= the head, Noins the scalene =asciae 6the =asciae co!ering the deep &uscles attached to the cer!ical !ertebrae and =irst and second ribs, acting to =le# or bend the neck7; E#tending downwards towards the lower abdo&en, this sheath Noins with the =asciae that separate the e#ternal and internal obli?ue &uscles o= the abdo&en;
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4he interior sur=aces o= the ribs are co!ered b' the endothoracic =asciae 6surrounding the &uscles within the thora#7; 4hese e#tend toward the head, blending with the pre!ertebral =asciae 6co!ering the !etebrae which are at the beginning or top o= the spinal colu&n7, while in their e#tension to the lower abdo&en the' connect to the internal surrounding la'er o= the abdo&inal wall; 4he subcutaneous =asciae o= the abdo&en are so=t and pliable, increasing in tensile strength as the' e#tend out to the sides; 4he highl' elastic deeper portion o= the subcutaneous =asciae are attached to the linea alba and the inguinal 6or groin7 liga&ent; 6>lba is a white substance carried b' the central ner!ous s'ste&;7 4he outer in!esting la'ers o= the deep abdo&inal =asciae unite with the =asciae o= the back and the breast; In their e#tension downward the' connect with the =asciae lata 6the e#ternal =asciae o= the thighs7, s'&ph'sis pubis 6the Nunction o= the two bones which Noin with a third to =or& the arch on either side o= the pel!is7, and the aponeurosis 6the white =ibrous tissue which =or&s the attach&ent o= the e#ternal abdo&inal obli?ue &uscles7; 4he surrounding internal la'er unites with the deepest portion o= the thoraco9lu&bar =asciae, the pel!ic =asciae and the =asciae o= the diaphrag& and are co&&onl' re=erred to as the trans!ersalis =asciae; 4hese co!er the e#ternal sur=ace o= the abdo&inal ca!it' wall, the lu&bar !ertebra bodies and the psoas &aNor &uscle; 4he !arious =ascial la'ers which ha!e been described are integral to the culti!ation o= Iron Shirt as the =asciae into which we pack Chi; >s pre!iousl' described, this Chi will then =or& a protecti!e cushion in the bod' which is also a storage place =ro& which Chi can be retrie!ed when re?uired;
6. Cleansing the MarrowFChanging the *endons

1. GCleansing the 6one MarrowH 4he process o= trans=or&ing se#ual energ' =or storage in the brain and bone &arrow, cleansing the internal organs, and restoring the organs to proper =unction is known as HCleansing the <one MarrowI <' circulating Chi in the Microcos&ic Crbit and cleansing the Hinner &arrowI 6which, as described in Chapter ), increases the ?uantit' o= blood cells, a !ital source o= li=e9=orce7, 'our s'ste& is cleansed o= pollution; With the routes cleared, Chi =lows =reel' to
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where it is needed and then it is said that the whole bod' is =illed with Chi; When a person ages, the bone &arrow begins to dr' out and produces =ewer blood cells; >t that ti&e, the bod' =ills the e&pt' space within the bones with =at; In order to =ill the e&pt' bones with renewed energ' to re!italize the &arrow to a 'outh=ul condition, we need to trans=er se#ual energ' which can be stored in the bones while si&ultaneousl' burning out =at; Cleansing the bone &arrow, &aintaining health' organs and changing the tendons lead to a strengthening o= the &uscles, tendons and liga&ents, a condition described as one in which the inside o= the bod' is clean and the outside is strong; >ll three le!els o= Iron Shirt practice are in!ol!ed with strengthening and rebuilding the =asciae, tendons and bone &arrow;
'. GChanging the *endonsH Asing !arious &ethods, Chi can be gathered =ro& internal organs and led out to the =asciae surrounding the& whene!er necessar'; When su==icient Chi has been accu&ulated, it is guided out along the =asciae between &uscle groups and =inall' to the tendons which the&sel!es are included in =ascial sheaths until the entire bod' is =illed with energ'; 4endons connect &uscles to bones, are stronger than &uscles and last longer; 5ewer cells and s&aller blood supplies are re?uired to &aintain and de!elop the tendons; Iron Shirt is designed to strengthen and de!elop the tendons so that &o!e&ent no longer depends strongl' upon the &uscles; In 4aois& 'our health is said to be i&paired i= 'our tendons are crooked, loose or weak; iseased and crooked tendons will cause 'ou to be thin and i= the tendons are no longer resilient, this causes 'ou to be easil' =atigued as well; 4he =asciae can beco&e restricted due to inNur', resulting in scar tissue which is tougher and tends to contract and pull upon the surrounding tissues and tendons, i&peding blood =low and inter=ering with the passage o= Chi; E&otions can also be trau&atic and can chronicall' alter 'our wa' o= seeing the world and, thereb', the wa' in which 'ou present 'oursel= to the world; 4his is e!ident in &an' wa's, &ost ob!iousl' b' the wa' in which 'ou hold 'oursel= ph'sicall'; 5asciae and bone tendons take a longer ti&e to grow and, when inNured, take a &uch longer ti&e to heal; When, howe!er, the
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tendons are strong, rela#ed, and long and =ull o= strength, the' are also =ull o= large ?uantities o= Chi and ha!e read' access to &ore o= it when needed; Cnce de!eloped, the' will be &uch stronger, last longer and work harder; 4he' will use !er' little nutrients and will re?uire !er' little &aintenance; So&e therapists ha!e worked on loosening what has beco&e o!erl' restricting =ascial tissue, thus o=ten liberating e&otions and &e&ories that had created a constant drain on a personFs energ' reser!es; So&eti&es the person e#periences a new lease on li=e b' being able to =unction with a range o= =reedo& o= &otion that he &ight otherwise ne!er ha!e known; >s pre!iousl' &entioned, HChanging the 4endonsI and HCleansing the <one MarrowI will be dealt with =urther in Iron Shirt II and Iron Shirt III, respecti!el';
C. !ar,ony of /asciae, *endons and Chi

> 4aoist would describe the bod' as internall' consisting o= the !ital internal organs and the Chi energ' which ser!ices the&; E#ternall' the bod' is co&prised o= bones, tendons, &uscles and the =asciae which contain the&; I= 'ou recall, bones are &o!ed b' the action o= &uscle contractions which pull on the tendons that are attached to the bones; <lood is said to &o!e &uscles and Chi to &o!e blood; 4hus, the 4aoist Master stri!es to create and protect the Chi and the blood; 4his Chi, as an electro&agnetic energ' is unseen, while the &uscles, tendons, bones and =asciae are ?uite !isible; %ractice consists o= working both the !isible and the in!isible as an e#pression o= the har&on' o= Din and Dang; 4o stress onl' internal or e#ternal de!elop&ent will result in dishar&on' and d's=unction; 4he organs and &uscles &ust be !italized b' Chi, but the circulation o= the Chi is aug&ented b' ha!ing a health' bod'; Strengthening &uscles without culti!ating Chi creates a si&ilar i&balance which will not lead to true health or strength; HChanging the 4endonsI works with the &uscles, tendons, bones and =asciae, de!eloping both the !isible 6&uscles, tendons, bones and =asciae7 and the in!isible 6the =low o= Chi7; 4he practice o= loosening the tendons is co&parati!el' eas', whereas that o= utilizing the =asciae is considered to be &ore di==icult; Iron Shirt Chi Bung is said to be the &ost di==icult discipline
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Cha ter =
o= all and 'et its practice, in which 'ou learn to increase and store &ore Chi, trul' begins with the Microcos&ic Crbit; Cnce 'ou ha!e collected Chi,'ou 'ou can direct it as it is needed to the =asciae o= an' point in the bod'; <' a process in which 'ou collect, conser!e and reser!e the energ' o= the !ital organs 6kidne's, brain, heart, li!er, lungs, spleen and genitals7, the polluted energ' descends and e#its as the clean, !ital energ' rises up to replace it; >s 'ou rela# and collect &ore and &ore Chi, it is directed towards the tendons and =asciae until the entire bod' is =illed with Chi energ'; 4he Chi =lows into the =asciae, e#panding and strengthening the tendons; >gain, balance or har&on' is necessar'; I= 'ou practice so that 'our =asciae are !italized with Chi and 'our tendons are neglected, the =asciae will ha!e nothing to depend on, since it is b' wa' o= the tendons that the &uscles attach to the bones; Cn the other hand, i= 'ou work on the tendons and not the =asciae, the =asciae will not =ill out and ser!e well as a coordinator o= the &uscle groups which the' co!er; I= 'ou e#ercise the tendons and the =asciae without Chi Bung to acti!ate an energ' =low, the tendons and =asciae will not OFraise upFF separatel' and will not be able to work =reel'; I= 'ou practice Chi Bung and not the tendon or =ascia e#ercises, the Chi will not be able to tra!el =reel' throughout the bod' and will be i&peded in gaining access to all o= the &eridians; >t the sa&e ti&e, the tendons will be weak through disuse and the =asciae will be tight and restricting; In this chapter, an o!erall picture is presented describing how the &uscles, =asciae and bones =unction together; Muscles co!er other &uscles and bones and contain the !arious ca!ities which hold 'our !ital organs; 4he tendons and =asciae are Noined together and the tendons connect &uscles to bones; 4he =asciae co!er &uscle groups, a==ording the& the abilit' to do &ore work than the' would were the' not so bound together, and add to the resilience and general tone o= the &uscles as well; Since these bundles o= &uscles wrapped in =asciae lie outside o= bones, the' protect the&M and since the' &ake up the walls o= the thoracic and abdo&inal ca!ities, the' protect e!er'thing within the&; 4he &ost i&portant uses o= the Iron Shirt Chi Bung are to =ill the ca!ities o= the bod' with Chi and to build up &ore Chi pressure in the !ital organs, protecting and enabling the& to deli!er instant energ'; 65ig; 2;87
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Cranial Ca!it' %leural Ca!ities
Spinal Cord 4horacic Ca!it' iaphrag&
%leura %ericardial Ca!ities %ericardiu&
>bdo&inal Ca!it' %soas Muscle %el!ic Ca!it' %el!ic Ca!it'
/ig. 3.+ One of the ,ost i, ortant reasons for racticing Iron Shirt is to fill the ca)ities of the $ody with Chi.
8. Muscle-*endon Meridians
4here are )- &uscle9tendon &eridians in the bod'; 4hese e#ist along the sur=aces o= the &uscles and tendons, running =ro& Noint to Noint; Anlike the other &eridians, these do not connect with an' internal organs; 4he' see& to be pri&aril' in!ol!ed in the gross utilization o= energ' with which the &usculature is associated; @ere, howe!er, there is =ar greater e==icienc' 6that is, &ini&ized e==ort with increased energ' output7 than is ordinaril' presu&ed to be nor&al; Muscle9tendon &eridians originate in the e#tre&ities, &eet at &aNor Noints and end at points ranging throughout the torso and head; Bnowing the tendon routes well and energizing the& will greatl' increase the &uscle9tendon9=ascia tone and i&pro!e the range o= &o!e&ent, or radius;
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Cha ter =
1. ;ung Muscle-*endon Meridian B/ig.3.1C 4his &eridian has its origin at the end o= the thu&b; Looking at a person standing and =acing 'ou with his ar&s at the sides o= his bod' and the pal&s =acing =orward, the &eridian would be seen as a line that e#tends up along the outer side o= the bones o= the thu&b to the outer side o= the wrist; It then ascends up the outerside o= the =orear& to the crook o= the ar& and, rising up the biceps, crosses o!er to and enters the chest, co&ing out again at the sterno9 cla!icular Noint, 5ro& there it e#tends across the collar bone to the =ront deltoid, while another branch e#tends downward into the chest sending still other branches down to the diaphrag&;
/ig. 3.1 ;ung Muscle-*endon Meridian
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'. ;arge Intestine Muscle-*endon Meridian B/ig.3.3C >gain, picture a person who is standing and =acing 'ou; 1ow his ar&s are at his sides with the pal&s =acing inward to the torso; <eginning at the end o= the inde# =inger this &eridian tra!els up along what is then the outerside o= the =orear& to the outer portion o= the crook in the ar&; 4here it continues to ascend along the outer side o= the upper ar& to the side deltoid and then splits into two branches; Cne goes back o!er the trapezius &uscle, descending down between the spinal colu&n and scapula and e#tending up along the backbone to about &idwa' o= the length o= the neck; 4he other tra!els across the lower sur=ace o= the trapezius and then to the sternocleido&astoid &uscle on its wa' to the =ace, where it splits again at the Naw line; Cne short branch runs to the corner o= the nose, the other tra!els up along the side o= the =ace, passing through the side o= the =orehead on its wa' o!er the top o= the head and down a si&ilar route to the opposite Naw where it =inall' anchors;
/ig. 3.3 ;arge Intestine Muscle-*endon Meridian
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Cha ter =
+. Sto,ach Muscle-*endon Meridian B/ig.3.4C 4his &eridian is so&ewhat &ore elaborate, starting at the third toe and so&eti&es the second and =ourth, too; 4he &eridian runs up the lower sur=ace o= the =oot to about the le!el o= the ankle; 5ro& there it splits into two branches; Cne goes up the &iddle o= the lower leg to the outerside o= the knee; 4he other, running laterall' to the =irst, continues to the hip Noint and then up o!er the ilial crest 6upper part o= the pel!is7 to continue on around to the back where it crosses the lower ribs and Noins with an e#tension o= the &eridian that runs along the backbone =ro& the sacru& to about the le!el o= the collar bone; $eturning to the &ore &ediall' located branch, we see that it continues up to the top o= the thigh and !eers in towards the pubic bone; 4here it enters the abdo&en and e&erges again abo!e the ca!it' o= the collar bone; 1e#t, it tra!els up the side o= the neck and Naw, where it splits in two; Cne branch !eers =orward towards the corner o= the &outh, ascending up along the side o= the nose to the corner o= the e'e; 4he other goes up along the Naw line to a point in =ront o= the ear at the te&ple;
/ig. 3.4 Sto,ach Muscle-*endon Meridian
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1. S leen Muscle-*endon Meridian B/ig.3.5C With the =igure standing and =acing 'ou, this &eridian is seen as originating at the &iddle and end o= the big toe; It then runs along the &iddle o= the =oot and ascends to the internal &alleolus 6ha&&ershaped bone on each side o= the ankle7; 5ro& there it continues upward along the &iddle o= the shin, passing the &iddle o= the knee; 4hen it tra!els upward, beginning at the &iddle o= the thigh and sweeping across it to end at a point on the groin; It then turns in toward the pubic bone and rises straight up to the na!el; Veering o== laterall', it crosses the abdo&en, ending at a point Nust below the nipple, where it then enters into the chest; >nother branch runs through a point located at the pubic bone to the cocc'geal region where it ascends the &id9line o= the backbone to about the le!el o= the tops o= the scapulae;
/ig. 3.5 S leen Muscle-*endon Meridian
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Cha ter =
3. !eart Muscle-*endon Meridian B/ig.3.7C With the person standing with his ar&s at the sides o= his bod' and the pal&s =acing =orward, this &eridian begins at the lateral tip o= the pink' =inger; 5ro& there, it ascends to the &iddle o= the wrist, continuing upward along the &iddle o= the =orear& to the crook o= the ar&; 4ra!eling upward and &ediall', it runs to the ar&pit and then crosses the pectoral &uscle at about the le!el o= the nipple, Noins at the &ediastinu& 6the partition between the two pleural sacs o= the chest, e#tending =ro& the sternu& to the thoracic !ertebrae and downward to the diaphrag&7 and runs straight down to the na!el;
/ig. 3.7 !eart Muscle-*endon Meridian
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4. S,all Intestine Muscle-*endon Meridian B/ig.3.9C With the person standing and =acing awa' =ro& 'ou with his ar&s at the sides o= his bod' and the pal&s =acing =orward, this &eridian begins at the tip o= the little =inger; >scending up along the back o= that =inger to a point on the wrist Nust abo!e it, it continues up along the &iddle o= the =orear&, Noining its upper ar& e#tension in the &iddle o= the elbow; %roceeding up the &iddle o= the upper ar&, it unites with its neck and ear e#tension behind the ar&pit; >scending and descending, tracing out a pattern like a J on its side, it continues up and o!er the trapezius, crossing the neck and connecting at the &astoid process with a s&all branch entering the ear; >nother branch loops up and o!er the ear and then dips down to end at a point on the Naw below that is slightl' behind the le!el o= the outer corner o= the e'e; It then ascends, passing !er' close to the outer corner o= the e'e as it tra!els to the =orehead, uniting with the &uscle9 tendon &eridian e#tension o= the &astoid process at the te&ple; Still another branch issues out o= the point at the &astoid process, ascending the pre!iousl' described branch that crosses the =orehead on its wa' to the te&ple;
/ig. 3.9 S,all Intestine Muscle-*endon Meridian
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Cha ter =
5. 6ladder Muscle-*endon Meridian B/ig.3.1:C Looking at a standing =igure =aced awa' =ro& 'ou, the bladder &eridian begins in the s&all toe; $unning along the outer side o= the =oot, it rises and Noins with the e#ternal &alleolus; It then ascends to and Noins the lateral corner o= the popliteal =ossa 6or ca!it' behind the knee7, while a branch e#tends downward =ro& the e#ternal &alleolus to Noin at the heel; 4hen it runs up along the cal= and Noins at the back o= the knee; 5ro& there, it ascends to the &iddle o= the buttocks, while at the sa&e ti&e e#tending downward along the &iddle o= the cal= to the heel; 5ro& the buttocks it ascends along the &id9line o= the backbone to the nape o= the neck, continuing upward to Noin with the occiput 6the lower back part o= the skull7; It then continues upward across the crown o= the head to unite with a point at the side o= the nose near the inner corner o= the e'e; > branch arches along the line o= the e'ebrow and swoops down to the cheekbone; 4hen, continuing downward it e#tends to the lower Naw, the throat and onto the chest, passing under the ar&pit to angle up to and Noin with the line that ascends the backbone; > s&all branch e#tends up out o= this e#tension to the backbone, rising at an angle out o= the region o= the scapula to unite in the shoulder; 4here is also a branch that e#tends out o= the nape o= the neck to unite with the root o= the tongue; 5inall', a short branch e#tends =ro& the line co&ing up and out =ro& under the ar&pit to Noin at the &astoid process;
7. Kidney Muscle-*endon Meridian B/ig.3.11C Looking at the back o= a standing =igure with the le=t heel li=ted, the &eridian is seen to start under his little toe; 5ro& there it tra!els along the spleen &eridian and cur!es up at the arch o= the =oot, passing the underside o= the ankle and uniting with the cal= e#tension o= the &uscle9tendon &eridian at the >chilles tendon; Continuing to ascend the &iddle o= the cal=, it unites again at the &iddle o= the popliteal =ossa 6ca!it' behind the knee7 Noining with the bladder &eridian; Viewing the sa&e standing =igure =ro& the =ront, the kidne' &eridian is seen to continue up along the inner side o= the thigh along with the spleen &uscle &eridian; It unites at the pubic bone, continuing a short wa' up to the na!el; 5ro& the pubic bone it goes through to the cocc'#, where it ascends the backbone to connect with the occiput and Noin with the bladder &eridian;
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/ig. 3.1: 6ladder Muscle-*endon Meridian
/ig. 3.11 Kidney Muscle-*endon Meridian
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Cha ter =
9. Pericardiu, Muscle-*endon Meridian B/ig.3.1'C 5acing a standing =igure with his ar&s at his sides and the pal&s o= the hands =acing =orward, the &eridian begins at the &iddle =ingers; It then rises up the &id9line o= the =orear& and upper ar&, passing through the &iddle o= the pal&, the crook o= the ar&, the point o= attach&ent o= the =ront deltoid and then into the ar&pit; 5ro& there it spreads out into the chest both !entrall' and dorsall';
/ig. 3.1' Pericardiu, Muscle-*endon Meridian
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1:. *ri le <ar,er Muscle-*endon Meridian B/ig.3.1+C Cbser!ing a standing =igure =ro& the rear with his ar&s at his sides and the pal&s o= the hands =acing =orward, the &eridian is seen to begin at the end o= the =ourth =inger; It rises to a point directl' abo!e it at the wrist and goes up the =orear& to the elbow; 4hen, it tra!els up the &iddle o= the upper ar&, o!er the trapezius to the neck, where it Noins the s&all intestine &eridian; Cne branch goes to the Naw and connects with the root o= the tongue, while the e#tension o= the &ain &eridian rises past the teeth to the ear; 4here it shi=ts =orward to the outer corner o= the e'e and continues up past the te&ple to the upper part o= the hairline;
/ig. 3.1+ *ri le <ar,er Muscle-*endon Meridian
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Cha ter =
11. 2all 6ladder Muscle-*endon Meridian B/ig.3.11C @ere, when we !iew the =igure =ro& the side, we =ind that the &eridian begins at the outer side o= the end o= the =ourth toe; 5ro& there it angles up along the lower leg, sending out a branch to the outer side o= the knee; Continuing up the thigh, it disperses another branch at S98- and, continuing upward, sends out 'et another branch that runs to the anus; It then ascends along the side o= the bod' and rises in =ront o= the shoulder, uniting with the &uscle9 tendon &eridian e#tension that leads to the breast at the supracla!icular =ossa; > slightl' di!ergent point Nust below this bulges =orward, where it links with the breast; 4he &ain &eridian continues upward, rising up behind the ear to the crown o= the head; It also descends in =ront o= the ear to the side o= the Naw =ro& where it ascends again to the corner o= the nose, while another branch tra!els up to the outside corner o= the e'e;
/ig. 3.11 2all 6ladder Muscle-*endon Meridian
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1'. ;i)er Muscle-*endon Meridian B/ig.3.13C @ere we !iew the standing =igure =acing us; 4he &eridian starts at the big toe and connects in =ront o= the internal &alleolus; It then rises up the lower leg along the tibia 6the inner and larger o= the two bones o= the lower leg7 and Noins on the inner side o= the knee; 5inall' it sweeps up the thigh and unites at the pubic bone, thereb' connecting with all the other &uscle &eridians;
/ig. 3.13 ;i)er Muscle-*endon Meridian
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Cha ter =
I= 'ou want to strengthen a particular &uscle9tendon &eridian, 'ou can practice b' using a Chi ti&etable; 5or e#a&ple, i= 'ou want to strengthen the li!er &uscle9tendon &eridian, it is best to practice at ):8398:83 a;&;
>;M;
%;M;
@E>$4 S%LEE1
SM>LL I14ES4I1E
S4CM>C@ 5I$E W>4E$ ME4>L 5I$E WCC LA1"S
<L> E>$4@
E$
>;M;
L>$"E I14ES4I1E
BI 1EDS
%;M;
%E$IC>$ IAM
LIVE$ ">LL <L> E$
4$I%LE W>$ME$
>;M;
%;M;
/ig. 3.14 *i,eta$le of Chi /low to the Organs
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8e)elo ing a 8aily Routina
Cha ter 4
8e)elo ing a 8aily Routine
I= 'ou practice the Si# @ealing Sounds 6as described in *aoist <ays to *ransfor, Stress into =italityC Nust be=ore going to bed, 'ou will sleep &ore soundl' and awaken earlier and &ore re=reshed; Apon awakening, do not suddenl' Nu&p out o= bed; >llow 'our engine 6'our bod'7 to war& up a little =irst; Switching into high gear as soon as 'ou get up can be disrupti!e and da&aging to 'our entire s'ste&; I= 'ou are in the habit o= bouncing out o= bed in the &orning as soon as 'ou awaken, e!en though 'ou &a' e#perience !italit' lie in bed awhile instead and practice the Inner S&ile, allowing the energ' to =low into 'our Microcos&ic Crbit, and 'ou will be a&azed at how &uch 'our health and o!erall progress will i&pro!e; Continue with Chi Sel= Massage 6as described in Chi Self-Massage% *he *aoist <ay of Re>u)enationC. I= 'ou are pressed =or ti&e, practice Chi Sel=9Massage while sitting on the toilet seat; It is not necessar' to set aside ti&e to do these practices since 'ou can co&bine the& with other acti!ities; >=ter diligentl' spending ti&e in the Ani!ersal 4ao S'ste&, 'ou will easil' be able to realize di==erences in 'our general well9being; Dou should drink so&e water when 'ou get up, but not to e#cess; rink as &uch as 'ou =eel is co&=ortable; I&bibing too &uch water can &ake 'ou =eel nauseated and e!en da&age 'our kidne's; 5or drinking purposes it is wise to use a water =ilter or distill 'our water; Water and air are 'our two &ost i&portant ingredients to good health and stead' progress in this s'ste&; I= 'ou are worried about losing trace &inerals through distillation, use tap water to cook with; 4hen 'ou will ha!e 'our &inerals, too; Make sure that the tap water is =iltered, at least through a si&ple &esh; Make sure that the air that 'ou breathe is =iltered as well whene!er possible; 4he H<ionaireI air =ilter is a good choice because, in addition to =iltering the air, it has an ion e&itter; %ractice the Iron Shirt e#ercises 'ou ha!e learned in this book, and in a short ti&e 'ou will =ind that it all =its together ?uite easil' and beco&es as ordinar' and 'et as necessar', as brushing 'our
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Cha ter =I
teeth; Dou will, in other words, begin another good habit; 4o de!elop the dail' practice o= Iron Shirt, it will ser!e 'ou well to realize that 'ou do not need to do all o= the e#ercises or breath align&ent e!er' da'; Cn those da's that 'ou practice, it is best to do so earl' in the &orning when 'ou arise; esign a schedule that works =or 'ou; Dou &ight be able to de!ote no &ore than =i!e or ten &inutes to an acti!it', but do it; $ising twent' &inutes or a hal= hour earlier in the &orning will i&pro!e 'our whole li=e; In =act, in a short ti&e 'ou will disco!er that 'ou need less sleep and ha!e &ore strength and energ'; >t the sa&e ti&e, 'ou will =ind that 'our acti!ities, both be=ore and a=ter practice, will beco&e &ore e==icient and, there=ore, 'ou will deri!e &ore bene=it, e!en though 'ou spend what &ight see& like onl' a little ti&e in actual practice; Dou can create a schedule to =it 'our ti&e allowance; > reco&&ended schedule to =ollow &ight be: Monda': E&bracing the 4ree =or appro#i&atel' si# to se!en &inutes, =ollowed b' @olding the "olden Arn and the @orse Stance Asing a Wall; 4uesda': E&bracing the 4ree, the 4urtle and <u==alo and the @orse Stance Asing a Wall; Wednesda': E&bracing the 4ree, the 4urtle and <u==alo, plus the %hoeni# and oor @anging; 4hursda': E&bracing the 4ree, the %hoeni#, the Iron <ridge, and the <ackbend; 5rida': E&bracing the 4ree, the Iron <ridge, the Iron <ar and the Warrior %oses; Saturda' and Sunda': E&bracing the 4ree, or rest =or both da's be=ore beginning the c'cle again; Dou &a' also decide to start the schedule o!er on Saturda'; It is i&portant to re&e&ber to start graduall', practicing onl' =i=teen or twent' &inutes to a hal= hour per da'; Iron Shirt can be practiced at an' ti&e; Cnce 'ou &aster using the &ind to bring Chi to the !arious parts o= the organs, 'ou will =ind it !er' use=ul and 'ou will be able to use the Chi energ' an'ti&e that 'ou want or need it; I=, =or e#a&ple, 'ou are riding in a car, on a train, or in a plane and 'ou =eel back pain, 'ou can bring the energ' to the back b' pulling up the anus and bringing the energ' to the kidne's, or si&pl' b' contracting the back &uscles; S?ueeze and release, s?ueeze and release and 'ou will =ind that the pain or sti==ness will go awa';
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8e)elo ing a 8aily Routina
Dou will =eel energized i&&ediatel'; In this wa' 'ou can help the organs that need to be e#ercised; S?ueeze in so&e practice whene!er 'ou =ind so&e ti&e during the da'; It does not ha!e to be an' particular ti&e and0or place; When 'ou are standing on line, =or e#a&ple, with ti&e on 'our hands, 'ou can practice the elongation o= the spine b' pressing the legs down with the sensation o= screwing the& into the ground; %ull 'our head up at the sa&e ti&e and push the spine down; Cnce 'ou &aster the practice, 'ou can use it in an' wa' that 'ou want; o not practice too close to bedti&e or 'ou will not be able to sleep; I= 'ou =eel an' disco&=ort during 'our practice, consult an' Ani!ersal 4ao Certi=ied Instructor; I= the proble& still e#ists, consult a ?uali=ied ph'sician; $e&e&ber that e#ercise is a tool; 4o &isuse such a tool can be har&=ul; Iron Shirt Chi Bung is not &eant to be har&=ul and will not be i= used in the proper wa'; 4he e#ercises ha!e been clearl' outlined, as well as the side e==ects and how to pre!ent the&; I= the instructions are =ollowed properl' there will be no proble&s; %eople ha!e been practicing this s'ste& =or &an' thousands o= 'ears success=ull';
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Cha ter =II
Cha ter 5
Iron Shirt Chi Kung #0 erience
A. *esti,onials fro, Ad)anced Iron Shirt Students

2unther <eil, 8octor of Psychology
I ha!e been a student o= spiritual practice =or &an' 'ears; I was in!ol!ed =or a !er' long ti&e with the "urdNie== work as a practitioner; In )*.+ &' teacher died and I decided to step out o= that teaching which, b' then, IFd been in!ol!ed in =or so&e =ourteen 'ears; I began stud'ing 4aoist work, particularl' 4ai Chi and then Chi Bung, stud'ing the latter with on >hn; In Septe&ber o= )*+3, I &et Master Chia and learned to practice the Microcos&ic Crbit, Se&inal Bung 5u, 4ai Chi Chi Bung and now Iron Shirt; 4he approach taken in teaching Iron Shirt is e#tre&el' precise and has pro!ided what was lacking in &' pre!ious e#perience o= Chi Bung; >lthough &' health had i&pro!ed enor&ousl' in &' earlier e#periences, and I had a great deal o= energ' I had reached the point o= =eeling stuck and blocked; I hadnFt &ade an' progress in a 'ear; I =eel that the Iron Shirt teaching has been !er' help=ul in getting &e going again;
Ro$erta Prada, O era Singer

>s a classicall' trained singer, I =ind the Iron Shirt practices, in co&bination with the Microcos&ic Crbit &editation and the Si# @ealing Sounds, to be o= great bene=it to &' techni?ue; Speci=icall', &' goals =or &' singing include a =ree and eas' !ocal &echanis& and an abilit' to =eel grounded and centered while per=or&ing; Since beginning the 4aoist practices, I ha!e achie!ed the rela#ation o= &' Naw, the lowering o= &' breathing, and the abilit' to search out areas o= tension in &' bod', so that I can release the& and allow the =ree =low o= energ' throughout &' bod'; 4he &ore tissues resonate =reel' along the paths o= !ocal production, the &ore beauti=ul and
- '77 -
power=ul the sound beco&es, and the production o= that sound beco&es &ore precise and e==ortless; 4his is true =or &e; It would be di==icult to attribute these results to Iron Shirt alone, since I continuall' stud' with a !oice teacher as well, and per=or& regularl'; @owe!er I a& certain that the degree o= bod' align&ent, delicate coordination, ph'sical and &ental power and the abilit' to still &'sel=, ha!e enhanced &' abilit' to achie!e the goals I ha!e set =or &'sel= in &' art with greater naturalness, precision, clarit' and beaut' o= sound; Ideall' I would like to see courses in these arts =or& part o= the studies o==ered in conser!atories and pro=essional schools as part o= the bod' &o!e&ent0breathing curriculu&; 4ai Chi is alread' taught in these settings in England; Cnce the e#ercises are learned, the' can be used in =ree &o&ents an'where: on tour, in a dressing roo&, in s&all spaces, without e?uip&ent, and without a teacher; 4he' are practical and o= lasting !alue; I would heartil' reco&&end the Microcos&ic Crbit Meditation, Iron Shirt and 4ai Chi to singers, actors, conductors, instru&entalists and dancers as a !aluable adNunct to their studies;
6. Inter)iew of Iron Shirt Practitioner Michael <inn, conducted $y &ohn Kielins"y, Instructor
John: Can 'ou tell &e when 'ou =irst started Iron ShirtE Michael: I =irst studied Iron Shirt a little o!er two 'ears ago; <e=ore that, I was doing Bundalini Doga which in!ol!es a lot o= breathing and intense energ'; I =ound Iron Shirt to be e!en &ore intense because the air was packed inside, held and circulated internall' whereas with the other practices, I breathed in and out and slowl' &o!ed the energ' around using !arious sounds; In the beginning I =ound that I had too &uch energ' in &' head =or doing Iron Shirt, partl' as a result o= &' other practices; When I started to do Iron Shirt, &' =ace would get !er' red; >s I got better at it, doing it e!er' da', I started to get the energ' &ore rooted, or grounded; I disco!ered that when a practice is done properl', 'ou are &i#ing energ' =ro& the air with what is in the bod', holding it inside where it is so&ewhat war&, and &i#ing this with the energ' =ro& the ground which is cool; It took &e a while to reall' get the energ' down out o= &' head, and rela# be=ore I could begin to practice and
- '79 -
Cha ter =II
=eel like I was drawing in so&e =ull energ', &i#ing it and circulating it around; John: @ow long a=ter practicing Iron Shirt I did 'ou begin practicing Iron Shirt II and Iron Shirt IIIE >lso, how long do 'ou practiceE @ow =re?uentl' e!er' da' during all that ti&e, and how &uch do 'ou now practiceE Michael: I practice e!er' da', al&ost without =ail; I studied the Iron Shirt II a =ew &onths later and Iron Shirt III a 'ear or so a=ter that; I continued doing the Iron Shirt I, e!en when I did the Iron Shirt II or III; I did not continue with the Iron Shirt II practice because I =ound that the Iron Shirt I and the Iron Shirt III were su==icient; Iron Shirt III, o= course, added another le!el to &' practice; > lot o= people do not practice Iron Shirt I long enough to get to the other le!els; In =act, what I =ound out in going through the stages o= Iron Shirt I is that it is related to all o= the other &editation practices, but as 'our energ' gets &ore re=ined and 'ou start to pack the energ' in 'our bod' &ore, 'ou =eel a di==erent ?ualit' to the energ' as it circulates around; When I reall' had it right, I could =eel a kind o= cool radiant heat e&anating out o= &' bod'; It was not an electric energ'; It was &i#ed with the Din energ' and properl' re=ined; It le=t &' bod' =eeling that it was together reall' =lowing, gi!ing &e a nice energ' throughout the da'; 4he other sensation started happening a=ter a 'ear and a hal= as I was beginning to take longer be=ore doing Iron Shirt I, be=ore packing, to stand and rela# &ore down to the earth; 4his allowed &e to take &ore cool energ' in; I would begin spontaneousl' to do the =ull Microcos&ic Crbit, down to the leg roots into the ground, bringing the energ' back up the =ront o= &' legs to the perineu&, back to the spine, around the top o= &' head and rooting to the ground again; >s I looked back into the ground, I would then do the Microcos&ic Crbit a =ull bod' length into the ground below &e; In other words, I was pretending that I was buried underground and &' head was right at the sur=ace o= the earth; I would circulate the energ' through &'sel= standing under the ground; I =ound a !er' rooted, cool energ' and could !isualize &'sel= and &' energ' in the ground below; I pulled the energ' back into &' bod' be=ore I e!en began to pack; I =ound &'sel= alread' getting rooted, Nust with &' &ind; >lso, at one point, spontaneousl', I started seeing a !ariet' o= cr'stals at !arious points within &' bod', and in the bod' in the ground that I was circulating the energ' through; 4his would add
- '9: -
another ?ualit' to Iron Shirt: re=ining energ'; M' practice then continued at a &uch higher le!el o= energ'; What I =inall' realized is that when 'ou do the Iron Shirt and 'ou are circulating the energ' around in the Microcos&ic Crbit, 'ou are also pulling in the earth energ' and circulating it around in 'our bod' be=ore sending it back down; 4his is what rooting is about; John: 4he !ariation underground, was that 'ours or =ro& Master ChiaE Michael: >ctuall', I asked hi& about it and he said 'ou could do that when 'ou work =ro& a !er' high le!el, and e!en !isualize 'oursel= =i!e bod' lengths down; I started o== !isualizing &'sel= all the wa' down to the center o= the earth and pulling earth energ' out =ro& there; 4hen I asked hi& about it; @e said tr' so&ething closer in the beginning; I =ound that this position at the center o= the earth also worked, but Master Chia warned &e that the center o= the earth is !er' &olten and I &ight pull out so&e !er' hot energ'; It has the sa&e e==ect though; I ha!e reall' begun to notice in whate!er I do that there is Chi in &' bones; When I a& doing 4ai Chi, I begin to =eel &' skeleton with a dense, glowing energ' in it; 4his is what lets &e know that the energ' is not Nust in &' bod' an'&ore, or Nust in &' head; When 'ou swing 'our ar&, the =eeling is that the =lesh and the blood are reall' light and not ?uite there, but in the center 'ou can =eel steel, an energ' that is packed in; I think 'ou get the sa&e sensation =ro& 4ai Chi or an'thing else, but doing the Iron Shirt III speeds the process up a hundred ti&es =aster; I think the &ain things to caution against are not to get too &uch hot energ' into 'our head or into 'our heart; When 'ou hold the energ' in =or a long ti&e and circulate it around, it can strain 'our heart; 4he i&portant thing, then, is to start graduall' and bring 'our bod' up so that it can handle the energ' until 'ou can &o!e it around co&=ortabl'; John: o 'ou rela# a=ter 'ou e#ercise and walkE Michael: Des; 4his is !er' i&portant; So&e da's Iron Shirt I is so intense that I do not do an'thing else; 4he energ' that I ha!e pulled in and circulated through &' bod' is enough =or &e to digest and work with; I do not do an' other practice, not 4ai Chi, not an'thing, because &' bod' has been =ed, e!en stu==ed; In =act, I ha!e to sit down and digest the &eal; John: @a!e 'ou noticed an' speci=ic health bene=its related to the Iron Shirt practiceE
- '91 -
Cha ter =II
Michael: Des; In &' other practice with Bundalini Doga, the energ' would be !er' high, but it would leak out o= &' bod'; I noticed in the winter that I would be cold; I was beco&ing !er' Din; It was a !er' Dang practice, but it used up the energ' in &' bod'; I notice now with Iron Shirt that &' bod' is &uch war&er in the winter; I can withstand the weather, the ele&ents; I was alread' beco&ing !er' health' as =ar as not getting !er' &uch illness or sickness =ro& Bundalini Doga, but I =eel that this has =urther increased &' abilities to =ight o== =lus or colds, or an' si&ilar illness; >t one ti&e, =our or =i!e =a&il' &e&bers were !isiting &e and the' all ca&e down with the =lu and were out =or a week; I =elt it tr' to co&e into &' bod' =or a da' or so, and I =elt !er' weak; I was able to push it out; I think that packing the Chi inside 'our bod' lea!es no roo& =or the bacteria, !iruses, etc;, once the Chi has been built up to a certain le!el; John: Cne other ?uestion about 'our practices: When 'ou practiced Iron Shirt, did 'ou ha!e so&eone do the pushing to de!elop the rootingE Michael: I was li!ing alone and o=ten did not ha!e an'one with &e, which is un=ortunate; %eriodicall' I would go o!er to the center and get pushed again and =ound that I was breaking at the waist, =or e#a&ple, because I did not ha!e &' posture ?uite right; 4here are s&all corrections 'ou reall' need to &ake; 4he' probabl' slowed down &' progress in getting it right; I was still stud'ing the energ' and still packing it in, but there is no bene=it to doing so i= 'ou do not do it per=ectl'; So I would sa' that it is good to get pushed; John: Michael, I know 'ou lead a bus' li=e and 'ou ha!e a lot o= &ental acti!it'M do 'ou =ind that Iron Shirt III helps 'ou to cope with stress =ro& da' to da' li=eE oes it help 'ou on a &ental le!el as well as a ph'sicalE Michael: Des; So&eti&es when I a& writing, I will work =or =i=teen or si#teen hours a da'; When I =eel that I ha!e used up &' Chi, &' energ', and &' brain is not =unctioning enough, I will do so&e Iron Shirt to get the energ' going again; >t ti&es, I do not want to sleep, I want to keep going and keep pushing &'sel=, but I do not think this is the right wa' to li!e; It is s&arter to li!e si&pl'; @owe!er so&eti&es 'ou =ind 'oursel= in the situation o= a deadline and, 'es, it de=initel' helps to relie!e the stress; John: o 'ou ha!e an' general co&&ents about 'our Iron ShirtE Michael: I ha!e seen other kinds o= Chi Bung, and the' in!ol!e
- '9' -
&o!e&ent and inhaling and e#haling with those &o!e&ents, and I think those other Chi Bung are !alid and power=ul; @owe!er, I think that ulti&atel', this is a higher Chi Bung because it is &ore internal; In other words, it does not rel' on continual breathing, or continued &o!e&ent o= an' sort; Dou do breathe in in the beginning, but as 'ou &o!e along to higher le!els o= the Iron Shirt Chi Bung, 'ou do not e!en ha!e to bring in 'our breath, but can Nust draw in the energ' with 'our &ind, pack it and circulate it around; Mo!e&ent with 'our &ind e&phasizes the internal aspects o= the energ'M it is also &ore integrating; 4hat can be a proble& in the beginning =or a no!ice whose &ind is not integrating with his Chi, and he cannot &o!e his Chi around with his &ind; @e needs to use &ore breathing and &ore &o!e&ent; I think that i= a person sticks with it, it will co&e in ti&e;
C. Personal #0 eriences of Students

1o &atter what sort o= ph'sical acti!it' I indulge in since IF!e begun stud'ing here, I =eel heat in &' ar&s, legs and back; IF& sure that so&ething has opened up =or &e; I cook =or a li!ing and I get cut and nicked a lot at work; IF!e noticed since co&ing here that I heal a lot ?uicker; 4hereFs so&ething else; I =eel I can store a lot o= energ' in &' back now; Iron Shirt &akes &e =eel as though IF!e disco!ered &'sel=; IF!e &editated and used energ' in other s'ste&s, but the'F!e been nothing like what IF!e e#perienced here; What I enNo'ed the &ost was the har&on' that I =ound a&ong Iron Shirt Chi Bung that Hbuilds the =ireI, the &editations to open the channels to enable the H=ireI to be transported &ore =ull' through the bod', and 4ai Chi as the &eans to send the Chi through the channels; It all ca&e together !er' clearl' =or &e here; M' concern has been to preser!e the Hli=e9=orceI in the =ace o= the &an' in=luences that attack it in dail' li=e, and how to de!elop a &eans o= har&onizing and choosing the &ost li=e9gi!ing ele&ents that are a!ailable; 4his in=or&ation has laid out a &ethod that I can easil' =ollow to attain this goal; I =ound Iron Shirt II to be &ost grati='ing; >=ter =inishing an Iron Shirt II class, IFd e#perience a HclickI in &' hips; 4his
- '9+ -
Cha ter =II
had ne!er happened be=ore; >s the week progressed the HclicksI ca&e on sooner and sta'ed longer; 4hen, suddenl', three da's ago, I disco!ered that I had new hips and there was an incredible =eeling o= space throughout &' lower abdo&en; When I practiced 4ai Chi I =elt a de=inite connection between &' =eet and hips and scapulae; 4his was so&ething I had heard about and could not enNo' =irst hand; 1ow I =eel connected all o!er; I =irst learned about Chi Bung when I was a s&all bo', reading Bung 5u stories, and I continued to think that it was Nust stor' stu== until I ca&e here and =ound that it is true; >long about >pril, a=ter practicing Chi Bung =or Nust a couple o= &onths, I had to go to the hospital with a terrible pain at the back near the kidne'; >t the hospital I was gi!en a &orphine shot and I =ound that &' e#perience with that shot was !er' si&ilar to the e#perience I had =orcing Chi into &' head; So I tried using Iron Shirt to suppress the pain; I didnFt ha!e an' luck at =irst, but a=ter a couple o= da's I was actuall' able to create the pain9suppressing e==ects o= &orphine; I ha!e practiced Doga, Judo and 4ai Chi e#tensi!el'; When I ca&e across Master ChiaFs book, I sensed that it was Nust what IFd wanted; IFd had terrible &igraines =or 'ears; IF& all right now; <e=ore that alt the energ' had been stuck in &' head; I could =eel it there, and I could =eel it co&e down when I co&pleted the Crbit; In =act all I had to do to co&plete the Crbit was bring it down, because IFd actuall' spent 'ears in &' other practices bringing energ' up to &' head; 1ow, a=ter three &onths o= practicing Master ChiaFs 4aoist s'ste&, I ha!e enor&ous energ'; >t =irst Iron Shirt see&ed to be too di==erent =ro& the gentleness o= the 4ai Chi IFd learned; <ut I learned to recognize the need =or the balance that it produces; I =eel that IF!e been learning to use &' bod' and I see how it is now !er' di==erent; Soon I will be able to do these e#ercises on &' own, an'where I need to; I =eel that I ha!e &uch &ore energ' now; I can hold &' breath twice as long as when I =irst began to practice; I de=initel' =eel &ore rooted; I =eel energ' racing through &e; I could reall' =eel energ' co&ing up out o= the ground doing the Iron Shirt e#ercises, and I know what it is to be rooted
- '91 -
now; So&eti&es &' legs shake when the energ' co&es up through the&; 4hereFs so&ething else, too; M' back see&s &ore like one unit; I can inhale &ore air and I =eel stronger all o!er; IF!e been practicing &editation =or about ten 'ears, pri&aril' a t'pe o= Bundalini Doga &editation practice; It did stress circulation o= the energ', but it was onl' up and down the spine rather than using the =ront channel; I ca&e across Master ChiaFs book about si# weeks ago and started to practice according to what I read there; I happened to go on a &editation retreat =or a &onth where I was able to practice ?uite a bit and e#perience an opening o= the Microcos&ic Crbit, a deepening o= &' &editation and a release o= blockages that I had been aware o= =or a nu&ber o= 'ears; M' e#perience with the Chi Bung thus =ar has been o= an increase in energ' =low and a =urther unblocking o= the leg channels; IF!e been stud'ing &editation and &artial arts =or about nine 'ears and IF!e alwa's had a co&plete separation between the two: one being ph'sical and one being spiritual; When I ca&e here, the two were linked together; IFd read about it but had ne!er e#perienced it, that is, until now; When I li!ed in San 5rancisco I thought I had Chi Bung down pat b' doing tension e#ercises, but now as I practice Iron Shirt, I realize that I was going down the wrong road; I was tr'ing to use the &ind and to strengthen the &uscles, instead o= working =ro& the inside structure out; 5or the past -2 'ears or so IF!e been in!ol!ed in &artial arts: Barate, Bung 5u and 4ai Chi; 4hrough these practices I had e#perienced !arious energ' centers; I had not been aware o= a circuit that had to be co&pleted until I saw it depicted on the co!er o= Master ChiaFs book, Awa"en !ealing #nergy *hrough the *ao. I was especiall' drawn to it because I saw that along that route were so&e o= the centers I had alread' e#perienced; When I read the book, I disco!ered that it answered ?uestions =or &e that IFd not 'et been able to put into words; I began to realize that I &ust learn to turn &' senses inward and to re=lect; I recognized that introspection is so&ething we are not ordinaril' taught; >s I read, I ca&e to belie!e that this &ight
- '93 -
Cha ter =II
be what I had been looking =or: a &ethod to =ollow that would allow &e to know &ore about &'sel=; I approached the Microcos&ic Crbit and Iron Shirt because I was searching =or so&ething to cure a serious proble& that was unsuccess=ull' treated pre!iousl'; I had a =our9b'9 si# centi&eter duodenal penetrating ulcer; 6ItFs been docu&ented;7 >nd =or those who donFt know about such things, thatFs a big ulcer; I also had two crushed discs co&&onl' called kissing !ertebrae, =ro& two separate accidents; In addition, I had a genetic cur!ature o= the upper portion o= &' spine =or which IFd had chiropractic adNust&ents o!er a period o= two 'ears; When I ca&e to in?uire about 'our courses, &' digesti!e s'ste& had wound down to a standstill, I had lost about thirt' pounds, and &' gastroenterologist had told &e that I &ust undergo surger'; In less than =our &onths o= practicing Iron Shirt, I actuall' ha!e scar tissue where the ulcer had e#isted; I no longer ha!e to take &edication, and now I ha!e no back pain, a=ter ha!ing e#perienced it constantl' =or three 'ears prior to starting this practice; uring this period I did nothing but what IF!e learned here: Iron Shirt each &orning, and the Microcos&ic Crbit during the da'; I ha!e gained twent'9=i!e pounds, and I reall' do =eel that Iron Shirt supplied the real healing power; I was introduced to Master Chia through a =riend who said that he knew that Master Chia could help &e get rid o= bad headaches; I had seen Chinese, 5rench and >&erican doctors and none o= the& could do an'thing to help &e with a proble& that had &ade &e &iserable =or al&ost =i=teen 'ears; >=ter three da's with Master Chia, I co&pleted the Crbit and graduall' I =ound &' headaches were subsiding; I studied so&e 4ai Bwan o and IF& presentl' stud'ing %ra'ing Mantis Bung 5u; I beca&e interested in the internal Bung 5u through a =riend o= &ine; >s soon as he told &e about it, I was interested; I went to learn 4ai Chi at the ti&e and learned !er' =ierce breathing e#ercises; It did see& to get energ' going but a=ter practicing it I didnFt =eel as energetic as I do here; 4he surprising thing about Master ChiaFs s'ste& is that itFs so si&ple to do, and 'et, itFs so
- '94 -
e==ecti!e in doing what itFs supposed to do; I =eel it inside &' na!el as opposed to =eeling it in &' sto&ach or &' elbow or di==erent parts o= &' bod'; I also =ind that it helps &' &artial art practice; I ha!e been practicing so&e &artial arts =ro& ti&e to ti&e, especiall' @sing Di, and ha!e sought out internal practices; Dour s'ste& is b' =ar the best that I ha!e =ound and I want lo thank 'ou =or it; In =act, it intergrates Bundalini Doga and so&e Western practices, integrating the uses o= the centers and the &eridians; It is e#cellent and I want to continue with it; IF!e practiced &artial arts, &editation and a nu&ber o= spiritual disciplines =or around eight or nine 'ears and, last spring, I took Master ChiaFs Microcos&ic Crbit workshop; I had the personal e#perience o= =eeling the Chi tra!el through the basic &eridians and a nu&ber o= acupuncture points; I was surprised because be=ore, the' were Nust points in books to &e; I thought &a'be 'ou could in=luence that energ' with needles, but I ne!er belie!ed 'ou could =eel it; I look =orward to practicing &ore and &ore Iron Shirt and deepening the sensation o= the energ' and the e#perience; <e=ore co&ing here I had e#perienced energ' in &' bod' but I didnFt know what to do with itM it see&ed !er' scattered; 4hrough the structure that Master Chia o==ers, I now ha!e a &eans o= control that I ne!er had be=ore; M' background is in &artial arts and in &editation =or about the past =i!e 'ears; Iron Shirt is so&ething IF!e ne!er seen o==ered an'where else, and I =eel itFs in!aluable to an'one who is doing an' &artial arts, especiall' a d'na&ic t'pe, which can easil' throw 'our bod' out o= align&ent or else lead to da&aged organs; ItFs beco&e apparent that i= I know how to use this t'pe o= energ' that I get in Iron Shirt, I =eel &' risks o= sustaining da&ages are greatl' lessened; I still ha!e a long wa' to go to de!elop an' rooting power, but I do =eel stronger especiall' in &' back; Dou brought up so&ething a little while ago about people ha!ing &ore di==icult' in dealing with pleasure than with pain; Well, IFd been &editating twice a da' during &' !acation and got so high that I Nust couldnFt stand it; M' whole bod' was like golden light; I had to back awa' =ro& the practice;
- '95 -
Cha ter =II
I Nust wasnFt read' =or it; 4his stu== is reall' authentic; I a& !er' con!inced; 4hereFs another thing IFd like to sa' about this practice; I a& an acupuncturist and ha!e no trouble getting patients these da's; I ne!er e!en ha!e to think about soliciting clients; 4he' Nust show up; M' work is &ore e==ecti!e, e==icient and clear; I =ind &'sel= growing, now that I ha!e disco!ered this teaching, and IF!e disco!ered &' bod', IF!e alread' helped &' bod' i&&ensel'; I want to learn e!er'thing that I can that relates to these &ethods, now; 4he e==ects are too con!incing; ItFs like co&ing across the answers to e!er'thing; I ca&e =ro& another s'ste& that I =elt was !er' good, in =act, per=ect; So I reall' wasnFt looking =or an'thing else, e#cept that I was curious to know about this other s'ste&;I =ound theAni!ersal 4ao e#citing and !er' di==erent; >s I went into it and =elt so &uch energ' running around in &' channels, I began to &iss so&e o= those si&pler power=ul ethics o= &' earlier &editations; It took &e a while o= practicing the 4aoist &editations on a dail' basis to understand that in the 4aoist approach, I was &aking use o= sources o= energ' that I had, in &' earlier s'ste&, not tapped; While pre!iousl' I had been achie!ing one sort o= intensit' o= energ' I =ind that through 4ai Chi and Iron Shirt, I can hold that energ' in &' bod' rather that Nust ha!ing a te&porar' e#perience that &ight co&e on =ro& a lot o= chanting or breathing e#ercises;
- '97 - '99 -

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Iron Shirt Chi Kung I

$e!ised Editing: Jean Chilton

Cop'right ( )*+, Mantak and Maneewan Chia

Manu=actured in 4hailand 5ourteenth %rinting, -33-

III. Rooting, Collecting Chi #nergy Illustrations of Postures....................................................... )//

)+, )+, )*, )*. -3-32 -3+

A$out the Author

A$out the Author

A$out the Aothor

A$out the Author

A$out the Aothor

!ow to use this 6oo"

!ow to use this 6oo"

$eal& o= the %ri&ordial

Earth /ig. 1.1 Real, of the Pri,ordial *ao

/ig. 1.' Rootedness to Mother #arth #nergy

6)7 Central 4ower and Launching %ad 6the %h'sical <od'7

/ig. 1.+ ;aunching of the S iritual 6ody

Soul or Chi <od'

/ig. 1.1 Rootedness

1. Iron Shirt Chi KungAAncient Kung /u Practice

/ig. 1.3 Age of 2un owder

'. Creating Chi B;ife-/orceC Pressure

/ig. 1.4 An inflated tire ro)ides cushioning.

6. <hy ut on your Iron ShirtD

Cranial Ca!it' %leural Ca!ities

Spinal Cord 4horacic Ca!it' iaphrag&

%leura %ericardial Ca!ities %ericardiu&

>bdo&inal Ca!it' %soas Muscle %el!ic Ca!it' %el!ic Ca!it'

/ig. 1.9 /asciae ;ayers

/ig. 1.1: 6alloons containing an #gg

<one Marrow Ca!it'

@eart at $est Li!er Bidne's Sto&ach Spleen

/ig. 1.11 Concentrating #nergy into an #nergy 6all.

'. Iron Shirt rolongs ;ife

+. Su,,ary of the 6enefits of Iron Shirt Chi Kung *raining

C. Iron Shirt Chi Kung #0ercises

8. *hree ;e)els of Iron Shirt

Initial Pre arations

Cha ter '

1. A$do,inal and Re)erse 6reathing B#nergi@er 6reathingC

Inhale with the iaphrag& %ressing own; >bdo&en e#pands Cut;

Inhale with the iaphrag& Ap; >bdo&en &o!es in;

Cross9Section o= the >bdo&en

Cross9Section o= the >bdo&en

/ig. '.1 BaC A$do,inal 6reathing

B$C Re)erse 6reathing

Initial Pre arations

Cross9Section o= the >bdo&en

iaphrag& >drenal "lands Bidne's

Initial Pre arations

iaphrag& down, lung capacit' increases;

iaphrag& up, lung capacit' decreases;

/ig. '.1 /ront =iew of the 8ia hrag,

'. Pel)ic and (rogenital 8ia hrag,s

Initial Pre arations

4hora# Chest >bdo&en iaphrag&

%el!ic <ri& %erineu&

4hora# Chest iaphrag& >bdo&en Aterus

%ubic <one <ladder %rostate

+. Iron Shirt Pac"ing Process 6reathing BChi PressureC

)+, )+, ), ). -3-32 -3+