Shaking And Breathing

To make changes in your current state of being, you must first erase old patterns of being. The first exercise in the warm-up sequence is called Shaking and Breathing. It is performed by using free, unpatterned breath and movement to release old structures and free energy in the body so it can go back into circulation. This exercise is designed to open up the breath and body in a safe, easy natural way.

The idea is to shake your body, with as little effort as possible and just let the individual limbs move. At the same time you focus on exhaling deeply, again with little effort, thus letting go of all tensions. The healthy energy of the body is thereby allowed to circulate and balance itself. Also the joints gradually open up which is essential to allow the chi to flow.

Warm Up Set

This is a set of exercises which can be used to warm up the body, mind and energy prior to practicing the form. They are done slowly and with ease and control. They are usually felt to be relaxing, but they can also be invigorating as they help to balance the energy flow in your body.

- See also articles Warm Ups.

Breath Release

Currently we use a 'Belly Pumping' exercise to loosen up the whole abdominal area and clear internal congestion. This is the largest cavity in the body and is host to the essential organs. It is therefore a very important area to keep healthy.

To begin the exercise, bend forward slightly resting both hands on the knees. Be relaxed and inhale through the nose while drawing the belly in. Exhale through the teeth or nose (to prevent hyperventilitation) while pushing the belly out. This type of breathing is called "reverse breathing" because the action of the diaphragm is reversed from teh way we normally breathe.

Through many years of working with people, Master San Gee Tam has seen that this area is used by the body to store emotional tensions and repressed feelings. The goal of these exercises is to eliminate these tensions gradually and safely.

Lazy Cat Walking

This exercise develops the basic stepping used in the Golden Flower form. Start in the basic stance...feet hip width apart with your back foot turned out 45 degrees. You should be able to shift your weight comfortably from leg to leg. With your weight in the back foot, turn out your front toe 45 degrees. Then shift forward into transitional stance (standing on your front foot). To continue forward, take a wide step so that you are once again in the basic stance. Repeat the whole movement to continue stepping forward.

Practicing this exercise helps you understand how to use the legs in the form, and it also helps to develop your leg muscles and joints so that the form is easier to practice.

There are two variations to this exercise, each with two forms of stepping. Beginners start with an upright posture and very exact movements. This helps them understand how to step in the form. For intermediate students, we use a "drunken" cat walking variation where you lean the torso backwards and forwards to help open up the joints more and develop better balance.

Swan Walking

This is another exercise to help understand the dynamic movement of the lower body in the form. The exercise is a 'Peng' (ward off) to a corner; shift forward and pick up the ball; then step and Peng to the next corner. This exercise focuses the attention on opening the knee, folding into the weighted leg, and turning in the toe.