A.- Breathing exercises without movement:
Static breathing exercises can be trained being seated, lying down or standing up. They teach us the basic ways of breathing and help us become aware of them in different ways: first, we get concentrated in the breathing process and secondly, we consciously notice the physical and mental sensations that take place in our organism when breathing. All this helps our BEING (SAM BAU “Jing”, “Chi”, “Shen”).
B.- Dynamic breathing exercises standing up:
These exercises are trained standing up with a wide movement of the vertebrae.
B.1. Lumbar vertebrae work out “low door” for the low Dan Tien.
B.2. Thoracic vertebrae work out “medium door” for the medium Dan Tien.
B.3. Cervical vertebrae work out “upper door” for the upper Dan Tien.
B.4. Vertebral column work out “three doors”, center-sides-center.
Exercise to move the “three doors” as we both coordinate the three types of breathing and move energy (Qi) all around our body.
C.- Yin Yang exercises:
Movements have a circular trajectory.
C.1. Yin Yang exercise for the training of energy along the Du Mo and Re Mo canals.
C.2. Dan Tien exercises. (video)
D.- Breathing exercises for Sam Jiao:
This exercise trains all the organs that form the San Jiao. It massages them by means of breathing and movements of the arms.
E.- Self-massage exercises:
They help us relax or stimulate our Qi and muscles.
E.1. Palms rubbing.
E.2. Face massages using our palms.
E.3. Head meridians massage using the finger tips.
E.4. Circular massage of the abdominal area using our palms.
E.5. Massage of the front, sides and back parts of our legs using our palms.
E.6. Massage of the rear part of our body using our palms.
F.- Walking exercises:
Walking movements are added to all the exercises mentioned above. This increases the work out of muscles, tendons, ligaments, bones, joints, vertebral column, meridians, blood flow and liquids.
F.1. Yang walking exercise.
F.2. Yin walking exercise
F.3. Yin Yang walking exercise.
José L. MELERO