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"Become like a crane."
- Sunyata Saraswati

To be more calm, centered, balanced, grounded...what a powerful way to live.

In this manual, the "Salutes" are presented: movements that work with one's energy, energy storage, and energy expression centers in the body. "Salutes" are movements that open and close (bookend) a practice, or that can be performed as their own practice. The practitioner will find other ways to utilize the "Salutes" and their benefits for themselves and others.

Content parts:

  1. Part 1 - The System
  2. Part 2 - Aspects
  3. Part 3 - Overview of Practices
  4. Part 4 - Salutes


  1. White Crane Salute
  2. Om Ah Hum

Click here for free step-by-step PDF manual - 176 pages (8.5 x 11 - color cover, B&W inside) 1.5 MB.

Click here for health concerns PDF manual - (8.5 x 11 - color cover, B&W inside) 465 KB.

Click here for free video of "White Crane Salute" - 7:51 minutes.

Click here for free video of "Om Ah Hum" - 8:57 minutes.

Click here for YouTube channel spiritenergymovement.

Please see the Shop page for the rest of the series of practices.


Please read before using this manual and/or video.

These practices are not meant to replace competent medical advice.

Consult your health practitioner if you are unsure of the suitability of these practices.

Do not practice after surgery until you are allowed by your health practitioner.

You should not practice during the menstrual period, during pregnancy, or in the first six weeks postpartum.

These practices cannot be done under the influence or hangover of alcohol or any intoxicants.

The exercises and practices in this manual and/or video promote well-being and energy and are not data-proven methods. Please use this information with caution, intuition, and common sense, as no outcome is guaranteed.


These activities (including movement practices, yoga, Chi Gung, Tai Chi, meditation, Nei Gung, and self-massage) involve standing, stretching, bending, breathing exercises, meditation, and may include movements for positions while sitting or lying down.

Possible risks of the practices may include pain, discomfort, dizziness, losing balance, heat in the body, or anything else unusual.

The outcome of the risks may include strain, sprain, muscle soreness, injury, or temporary menstrual cycle change.

If you feel anything unusual, stop practicing immediately. Do not force or strain yourself when practicing. The instructor cannot guarantee that the student, who is using the manual or video, is in a safe space for practice. Always check your surroundings for safety and a level surface.

I understand the activities, risks, and possible outcomes above, and I am healthy enough to participate.


I agree to the above before using the manual and/or video. I understand the activities, risks, and outcomes of risk. I understand that I am practicing at my own risk.

I release the instructor from any liability that may result from this practice.


If you do have another teacher or are practicing another system, or want to study with another teacher after starting this system, please speak to your primary teacher for direction.

You want to ensure that the other practices that you are doing or want to do are energetically compatible with the specific practices in this system, manual, and/or video.

It is best to choose one primary practice, system, or teacher, and consult with that teacher about what is best for you.

Thank you!

Part of the "2010-2014 Teachings for Women of Sunyata Saraswati"

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