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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

Five videos (US residents can mail in a USB drive and return postage) and one manual.

Click here for free PDF of this manual (333 pages, 8.5" x 11", 4.8 MB).


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.

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.

Do not force or strain yourself when practicing. If you feel pain, discomfort, dizziness, or anything else unusual, stop practicing immediately.

Do not practice after surgery until you are allowed by your health practitioner. Check the health cautions in this manual and/or video.

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.

I agree to the above before using the manual and/or video.

Thank you!

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