Seventh Stage: Energy Balancing

1. Stand still. Legs at shoulder level. Trunk slightly bent, palms extended forward and locked together.

2. Inhale during 4 seconds with your nose; do that vigorously but smoothly so as if you were pumping up air. Simultaneously extend your arms to the sides at shoulder level, your trunk bends backward. Reach the maximum tension when you finish inhalation.

3. Hold your breath in the posture for 4 seconds.

4. Exhale trough your mouth during 4 seconds, do that smoothly with a “ho” sound and with pleasure, move your trunk a bit forward simultaneously returning your arms to the initial position.

5. Body relaxed, breathe freely. Stay in the posture for 4 seconds.

6. Stand still. Legs at shoulder level. Bend your trunk and touch your toes with your fingers. Knees straight, the whole body relaxed.

7. Inhale during 4 seconds with your nose; do that vigorously as if you were pumping up air. Simultaneously straighten your body, extend your arms forward at shoulder level, then lift them above your head bending your trunk backward. Your whole body tensed up.

8. Hold your breath in the posture for 4 seconds.

9. Exhale during 4 seconds with your mouth, do that smoothly, making a “ho” sound when returning to the initial position.

10. Stay in the posture for 4 seconds, body relaxed, breathe freely.

11. Stand still. Legs at shoulder level. Extend your arms at your sides, body relaxed.

12. Inhale during 4 seconds with your nose; do that vigorously as if you were pumping up air. Simultaneously turn to the right as far as you can with your arms stretched so you could see the objects behind you. Do not tear your feet off the floor. Body tensed up.

13. Hold your breath in the posture for 4 seconds.

14. Exhale during 4 seconds with your mouth, do that smoothly, making a “ho” sound when returning to the initial position.

15. Stay in the posture for 4 seconds, body free and relaxed.

16. Stand still. Your feet put together, put your palms together behind your hindhead.

17. Inhale during 4 seconds with your nose; do that vigorously but smoothly. Simultaneously lift your both legs upward making a right angle to the floor. Your whole body tensed up.

18. Hold your breath in the posture for 4 seconds. Simultaneously make two rotational movements with your legs clockwise.

19. Exhale during 4 seconds with your mouth, do that smoothly, making a “ho” sound simultaneously returning the legs to the initial position. Stay in the posture for 4 seconds, body relaxed, breathe freely.

20. Do the series of postures 16-19 two times turning your legs clockwise, and two times turning your legs counterclockwise.

Sixth Stage: Energetisation

1. Stand still. Legs at shoulder level. Arms by your sides and relaxed as much as possible as your whole body. Breathe freely.

2. Make an instant abrupt inhalation – a “clap” with your nose, simultaneously make fists; throw your arms asides at shoulder level and extend them behind your back; drop your head backward; your body bends as much as it can, all your muscles tense up to the limit.

3. Hold your breath in the posture for 4 seconds.

4. The exhalation is instant, noisy, made with your entire chest through your mouth being in the form of the letter O. Meanwhile your body bends forward with a throw so as your stretched arms are almost reaching the floor. Stroke your arms crosswise (for the accurate direction the of energy flow) and return to the initial position. To that moment your muscles should be completely relaxed.

5. Breathe freely. Stay in the posture for 4 seconds.

6. Repeat the series of postures 1-5 three times.

7. Stand still. Legs at shoulder level. Trunk is half-bent; arms hang down almost touching the floor. Body relaxed, breathe freely.

8. Make an instant abrupt inhalation – a “clap” with your nose, simultaneously your back straightens, and your hands linked together “in a lock” lift upward with strength in a circle through your right side and behind your head. Trunk bends backward as much as possible; head drops backward. Your whole body is absolutely tensed up.

9. Hold your breath in the posture for 4 seconds.

10. The exhalation is instant, noisy, made with your mouth and with relief (discharge). Instantly lower your arms in circles turning through your left side to the initial position.

11. Stay in the posture for 4 seconds. Breathe freely.

12. Do the series of postures 7-11 two times lifting your arms through your right side and two times through your left side.

13. Stand still. Legs at shoulder level. Arms by your sides. Body relaxed, breathe freely.

14. Make an instant abrupt inhalation – a “clap” with your nose, simultaneously make fists; your right arm is slightly bent and you throw it forward at forehead level, draw your left one downward and backwards behind your back, turn your trunk to the side of an imaginary throw. You are taking a posture of a man who stands motionless in the moment of disk throwing. All your muscles tensed up to the limit. Do not tear your feet off the floor.

15. Hold your breath in the posture for 4 seconds.

16. The exhalation is instant, noisy, made with your mouth and returning to the initial position turning spiralwise to the right. Body relaxed, breathe freely.

17. Stay in the posture for 4 seconds.

18. Do the series of postures 13-17 two times making a throw with your right hand and two times making a throw with your left hand.

19. Lie down. Relax.