Plan de apoyo individual (PAI)Descripción completa
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Advancements in Mo-Pai tradition for creating Jing LEVEL - ONE Step 1 Lower Body Dan Tien Stimulation Figure 1 – Breath in deep into the stomach until max point. Hold Breath for 3 seconds Figure 2 – As you release breath slowly bring arms outward Flexing the sphincter muscle and compressing air downward toward the tailbone stimulating the nervous system. Repeat this 10 times, Morning and Night
(Sun Lutang)
Step 2 – Holding Low Static postures until failure. This builds lower muscle and pushes the blood flow downward. Hold positions until failure in low squat as in picture below. Two times a day until failure, Morning and Night. = Four times until failure daily
(Liao Wu Chang)
Step 3Stand in Wu Wei Position and breath deep into stomach and Dan Tien until full. Note- The more the chest and lungs expand, The more air they can hold through practice. Exhale deeply compressing air downward to tail bone, while flexing the sphincter. 10 times, Two times a day, morning and night.
(Sun Lutang)
LEVEL ONE SHOULD BE PRACTICED FOR ONE YEAR FOR BEFORE LEVEL TWO ADVANCEMENT.
LEVEL TWO Step-1 In the San Ti position breathe in again as in Level One and compress energy downward into Dan Tien While flexing the sphincter, energy should arise From spine and kidney regions and flow through the arms. Direct the Qi outward to the point of the three fingers on The top hand. Picture below is in the left San Ti position Practice this in each position Five times, morning and night.
Step TwoSame as step one. Breath in until failure, Hold breath 3 seconds, then release and step Forward with right or left foot. Compress the energy In Dan Tien and use the mind to direct the Qi Outward through both palms. Do 10 times, two times daily, Day and Night. When stepping forward switch between right and left foot.
Step 3 Stand in Wu Wei and breath in deep until lungs and stomach are full with air. As you exhale compress air downward into Dan Tien and flex sphincter and stomach muscles crunching forward as in second picture; place one hand in other and press into Dan tien just below your naval. Hold compression for 3 seconds and direct your Qi through both arms back around into your hands. Hold the Qi in your hands.
LEVEL TWO SHOULD BE PRACTICED FOR TWO YEARS BEFORE ENTERING THE THIRD LEVEL.
LEVEL THREE Step 1 Inhale until lungs and stomach are full. Hold for three seconds. As you release the air, slowly press arm out ward and down as You compress the air into the Dan Tien and flex the sphincter. Draw the Qi only through the hand pushing downwards, as in pictures two and three. Do 5 times, two times a day on each side.
Step 2 Stand in Wu Wei position with arms down. Inhale and slight raise your arms with your breathe as in Picture one. Hold at apex for 3 seconds. Bring arms down Slowly as you breathe outward, as in second picture. As you Breathe outward compress Qi into Dan Tien and flex sphincter, Holding the compression on a 3 count. Keep the energy in Dan Tien region And do not expel energy. Also don’t over flex stomach muscles as in The other levels. Keep posture upright. Do this 100 times a day. Remember to inhale and expand energy upward with your mind in this drill. As you exhale and compress drop the weight into your feet; holding the energy.
STEP 3 This is the same as step three only you will Draw out Qi on exhalation into clinched fists as in second picture. 100 times a day!
LEVEL THREE SHOULD BE PRACTICED FOR UP TO FIVE YEARS BEFORE ENTERING LEVEL FOUR.
LEVEL FOUR This time you will get in this position from the starting point. Breathe in deeply until lungs and abdomen are Full. Hold breathe for 3 seconds. Exhale compressing Qi into dan tien and flexing sphincter as in level three. Don’t move the arms But as you exhale and compress, draw the Qi from your dan tien out of both hands. Do 100 times daily
EACH LEVEL SHOULD BE PRACTICED EVEN AFTER ADVANCING TO THE NEXT LEVEL.
LEVEL FIVE-
This level consists of connecting breathing to the 108 Yang Changfu Taiji set. NOT AVAILABLE AT THIS TIME. Key Points to Remember from Sun Lutang while practicing your Taiji.
