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Foundation Warmup

Foundation Warmup

"We have to move. The whole universe is moving. Why would we become static?"
- Sunyata Saraswati

Many are eager to meditate, open the 3rd Eye, or go deep into whatever the spiritual path could be defined as. Along with that mystical reality, one must still be able to navigate the physical reality. In the physical reality, one must be grounded and be able to, as Master Sunyata would say, "function on this planet."

In this manual, the "Foundation Warmup" is presented: stances and movements that help the practitioner to stabilize and settle into the body, and to acclimate the body to synchronization of breath with movement. This cleansing, grounding, and expanding practice is a tune up for the internal and external body.

Content parts:

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

Foundation Warmup:

  1. White Crane Salute (Opening Salute)
  2. Clear (Wash the Chi)
  3. Stretch Over Head
  4. Expel Stale Chi
  5. Loosening Up
  6. Shake
  7. Tapping and Massaging
  8. Bone Marrow Strengthening
  9. Bone Marrow Washing
  10. Hands on Lower Tan-Tien
  11. Self Massage (Tao Yin)
  12. Clear (Wash the Chi)
  13. Scoop and PHAT!
  14. White Crane Salute (Closing Salute)
  15. Meridian Cleanse (Eight Psychic Channels Massage)
  16. Stand (Void Stance, Wu Chi)
  17. Torso Breathing
  18. Hip Circles
  19. Shake

Click here for free step-by-step PDF manual - 333 pages (8.5 x 11 - color cover, B&W inside) 4.8 MB.

Click here for health concerns PDF manual - (8.5 x 11 - color cover, B&W inside) 7 MB.

Click here for free video of "Foundation Warmup" - 36:19 minutes.

Click here for free video of "Clear" - 6:04 minutes.

Click here for free video of "Meridian Cleanse" - 8:09 minutes.

Click here for free video of "Open and Close the Gate" - 7:15 minutes.

Click here for free video of "Stand" - 6:40 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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