Orient und OccidentSind nicht mehr zu trennen.

(Goethe)(East and West, can no longer be kept apart)

Welcome to ‘Tu-ning’

TABLE OF CONTENTS

FOREWORD Page 4

CHAPTER ONE Some of the Philosophical

Background to Tu-ning practice Page 5

CHAPTER TWO Getting Moving Page 12The ‘Start’ Page 12

The ‘Energiser’ Page 14The ‘Jog’ Page 15The ‘Jog No. 2’ Page 17The ‘Jog No. 3’ Page 18The ‘Walk’ Page 19

CHAPTER THREE Getting Supple Page 21Standing Movements Page 22Floor Movements Page 32The Poses Page 37

CHAPTER FOUR The Ten Minute Work-out Page 40

CHAPTER FIVE Paired Exercises Page 42

CHAPTER SIX The Culture of the Spine Page 48

(Dedicated to Ted – a faithful student and friend for 30 years)

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FOREWORD

Tu-ning is a new system of exercise and wellbeing using a blend of traditional

oriental and new western techniques.

You will learn a little about the reflex points on your body, and how, when and why to

stimulate them. You will also learn some callisthenics, paired exercises, working with

weights, breathing, stretching, concentration and relaxation.

No part of your being will be left untuned!

Tu-ning is easy, gentle and fun. It avoids the excesses of strenuous exercise and

muscle building, which can do more harm than good, and do not always make for

balanced wellbeing.

Other advantages of Tu-ning are that it takes very little time to do the basic Tu-nings,

and requires no special clothes or space, but can be expanded to give you an hour or

more of enjoyable movement and exercise.

Tu-ning is good for all ages. There is no age limit. Small children can be taught its

basics. It has been taught to classes of senior citizens – many of them in their late

seventies.

Perhaps the greatest advantage of Tu-ning is that it provides the student with a

method of treating first signs of ill health immediately they appear, simply, effectively

and without relying on intervention by another. In most such cases, the signs just

fade away, because the organism has been brought back to balance. At the very least,

further developments will be slowed and perhaps a crisis prevented. However, the

emphasis is not on treating signs of dis-ease, but making it difficult for such an

imbalance to occur at all.

Enjoy Tu-ning!

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CHAPTER ONE

SOME OF THE PHILOSOPHICAL

BACKGROUND TO TU-NING PRACTICE

Philosophers of all cultures have spun webs about the nature of the body and its

relationship to the mind, world or nature. Maybe you are unaware that somehow,

sometime, you have soaked up or adopted one or a mix of these ideas. One of the very

first Tu-ning exercises is in the mind. It’s a question asked at the outset though it

might not be answered until the end. The question to put to yourself is not so much a

straight question, but an investigation into your attitudes to your own body. No

matter what your feelings may be, confusion is bound to reign, because there will be

many.

Yet amongst all the possible attitudes there is one that (except for rare individuals,

not likely to be reading this book) is subliminal to all the rest. It is that the body is

you. A dichotomy – you lurking inside somewhere and the body which is on the

outside. Whatever it is that you think the ‘you’ might be, it is sitting inside like a

driver in a motor car. Never the less, it is identified in an absolute sense with the

physical body. Thus, the death of the body is the end of the driver.

Step on a piece of glass. ‘I have cut my foot’ you say. In the grip of the flu and

feeling dreadful you are more likely to say, ‘I am very sick’. Not ‘my head aches’,

‘my nose is running’, ‘my throat is inflamed and temperature high’. The difference,

though subtle, is great. In one instance the self is separate from the body – ‘ my foot’

– and what goes on there is not a property of the self. In the second case, bodily

events and the self are identical.

Philosophers have the same problem with the mind and the body. Sometimes no

difference can be found. In other contexts they seem different, even opposites.

A more intimidating question is ‘who are you?’ No matter how the question is

answered, it is likely to be a confusion brought about by identification. You may reply

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by stating your name and occupation for instance, neither of which is you yourself. In

truth, is any answer you give, you yourself?

Materialists, who believe that the body is all, and that their consciousness is a

product of it, avoid the fact of confusion by affirming, ‘Self and the body are the

same’. Though a multiple amputee feels no diminution of a sense of self. People who

have been clinically dead and revived report no loss of self. On the contrary, the

usual impression is one of heightened awareness and full consciousness of the event,

which pleases the spiritualists who believe that the bundle of thoughts you think of, as

you, is eternal and wholly other.

It is very hard to be healthy while ever such fundamental confusion exists, which is

why the subject leads all others. Healthy means to be whole. In fact, the word whole

is the source of the words, holy and health. Another meaning is ‘integrated’: not

fragmented, broken up, diffused – but altogether.

The problem is a mental one. Our minds are full of divisive attitudes which separate,

or apparently separate, what is actually a unity. Thus there is a ‘you’ inside.

Separate, we believe, from all other “you’s”: a body separate from the world, a mind

separate from the body, a spirit separate from the mind. To realise these divisions

are an error and to be whole and integrated is health. The divisions of our one being

into body, mind and spirit are only conventions of speech because our limited,

divisive minds cannot embrace the whole, except intuitively.

To think ‘about’, or talk ‘about’, requires such duality it seems. Yet our real life is

beyond divisions: is whole, unified, total. To make this realisation possible is part of

the training of Tu-ning, which explains why it is not just another fitness program.

‘Those who regard their knowledge as ignorance have deep insight.

Those who regard their ignorance as definite truth are deeply sick,

…Those who return their mind to simplicity are not sick, because

they know that their conceptual knowledge is not truth.

This is the secret of their health.’ (Tao Teh Ching of Lao Tzu)

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The better to grasp the truth of the matter, consider that what you regard as you, is

not the consciousness of being whatever you have come to think of as yourself. Your

real you is identical to all others. It is indivisible, not separate from the world of

matter nor of spirit. The individual you are familiar with as a separate entity, is a

figment of your imagination.

The sense of self is merely a subordinate tool of your entire being. Contrary to what

you have been taught to believe, your entire being is the whole planet. If you can

grasp this, the ramifications are vast. A little reflection on this will show that in order

to be healthy and fit in all ways, one must be in harmony with the earth. More

importantly, individual health is not separate from the health of the planet. Personal

ecology and the earth’s ecology go hand in hand. Both are responsibilities needing

attention at the same time. Therefore, it is foolish and hypocritical to pursue personal

health and pour paint down the sewers, throw rubbish out of car windows, destroy

our environment or dump our garbage in the forest.

Our foolishness destroys our wellbeing and health, because it goes against the nature

of the universe. The Chinese sages called it Tao. Of the Tao, Lao Tzu wrote:-

‘Tao, the creative energy of the universe, is omnipresent,

All things derive their life from it and it holds nothing

back from them.

Yet it takes possession of nothing.

It accomplishes its purpose, but it claims no merit.

It clothes and feeds all, but has no ambition to be master over them.

Thus, it may be called ‘small’.

All things return to it and it contains them,

Yet it claims no authority over them.

Thus it may be recognised as ‘The Great’.

It is just because it never attempts to be great

that its greatness is spontaneously recognised.’

Tao is the totality of your own being, here and now, paradoxically in perfect balance,

no matter how its two expressions in nature, the female principle - YIN, or the male

principle - YANG, are in conflict or out of harmony. When these two principles are

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harmonised, Tao in its fullness, is manifest through them. That is the purpose of the

art of Tu-ning.

However, this is not achieved by bothering the Tao, but in living in harmony and by

balancing the energies by Tu-ning exercises. The Tao itself is not measurable.

Another great sage, Chuange-Tzu said about the Tao, ‘Were language adequate it

would take but a day to fully set forth the Tao. Not being adequate, it takes that long

to explain material existences. Tao is something beyond material existences. It

cannot be conveyed either by words or by silence.’

Nevertheless, the Tao must be contemplated, if only to get a feeling for the wholeness

of things upon which not only our health, but the survival of our planet, and so of

ourselves, depends. For no one, feeling this wholeness, could neglect their

responsibilities to nature, whether that nature was expressed as their own body or a

sea, field or country. The ignorant and foolish of course, pay no heed even with the

writing on the wall, but there are those who do, and so save the day. Lao Tzu wrote

of both:-

When the superior person hears of the Tao,

they do their best to practice it.

When the middling person hears of the Tao,

they sometimes keep it and sometimes lose it.

When the inferior person hears of the Tao,

they will laugh aloud at it.

If they did not laugh, it would not be the Tao.

A feeling for the Tao means an understanding of yourself. Your ‘original face’ as the

Taoists say. As with all sorts of speech errors due to the way we frame language, and

the inherent duality of thinking (at least at this stage of our evolution) there is no you

inside and a body outside. There is a being. An organism that defies divisions though

it appears to have parts.

Unlike ‘Humpty Dumpty’, you will not need all the Kings Men to put it back together

again, for it has never been sundered. Our unity with all life is a fact. All we need is

to realise the fact. Then, all our energies will flow fully, unimpeded. There will be

health, spontaneity, creativity, optimism and a great respect for the Tao, whose

perfection makes it possible. Even the imperfections and disharmonies we know exist

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are just the two great principles of Yang and Yin, seeking balance in the Tao once

more.

That is what Tu-ning is about.

This is the ancient Chinese symbol which means the “Diagram of the Supreme

Ultimate” – generally called the “Yin-Yang”. It is a circle with no beginning point

nor end point. One half is black or darkened, the other half is white or light. They

are a representation of opposites – male and female, attraction and repulsion, night

and day, wet and dry, darkness and light, sun and moon, heaven and earth, etc. While

each half is separate and opposite each other – they must combine to make the

‘whole’. They are not totally opposed as there is a circle of white in the black and

black in the white. The union of Yin and Yang is the dynamic balance and creation of

life. Yin and Yang are complementary and not contradictory. Nothing is totally Yin

or Yang – it is the union and creation of harmony and balance.

The Yin Yang symbol and it’s meanings will be explained in much greater detail in

“Tu-ning 2”.

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WU LI

This is the Tu-ning symbol. It is the Chinese ideogram for a word the Chinese use for

our word, ‘physics’. Like all words in this amazing language, it has many meanings,

each one showing a different facet of the original. From the irrational jumble of

meanings emerges an understanding beyond logic. In the same way the apparent

conflicts and paradoxes of life, can be transcended in an understanding which is also

beyond logic, though not in opposition to it. (Like life itself – it is magical!)

Wu Li is a wonderful word for ‘physics’ for it means in this context, ‘patterns of

organic energy’. It is apt because nuclear physics has not discovered bits of matter

or ultimate particles of anything – just patterns of energy. Wu-Li is perfect for Tu-

ning because not only are the movements themselves patterns of energy, but our

whole being is just such a pattern.

The beneficial effects of Tu-ning come about by allowing the pattern of energy flows,

which manifest the individual to be in harmony, through dynamic change.

Other meanings of the word, Wu Li are ‘my way’, also very applicable. No other

being on earth can be you. You are uniquely you. You are your way. There is no

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other way and no-one can go your way for you. Also and finally, your way is the way

of the universe – Tao.

Wu Li can also mean ‘void–sense’ or even nonsense. Of course, void-sense is

nonsense because the senses, no matter how subtle, can not report a void. In the

Taoist philosophy the concept of nothingness or mindlessness is an important one

(Wu-shin means ‘no – mind’). In deep dreamless sleep one is mindless, hence there is

no world nor personality. All manifestation, no matter how nebulous, depends on

mind, Wu-shin is therefore void. It is our real nature and the reason sleep is so vital

to us. Its discovery is freedom and absolute wisdom, because patterns of energy

which physicists study is dependant on the void. Everything happens in it. On the

level of sense, void appears as space. Just as void expresses energy so space

expresses form. (Some phases of Tu-ning 2 will explore ways to realise these truths of

being.)

Wu Li also means ‘to make a fist’ or ‘clutch with a closed hand’. To make a fist is to

bring the upper energies together and is a symbol of integration or power, also force,

determination or aggression. This is linked to the second meaning. One cannot

clutch anything with a closed fist. Further, when one clutches with a closed fist what

is one holding? Back to the previous meaning – nothing. Void. Space.

Wu Li can also mean ‘enlightenment’. This English word means what it says. To be

full of light - which you are right now! To be aware of this fact, is to cease being in

the dark. In Chinese it is heart/mind. This can be interpreted in many ways. Heart

can mean feeling - mind can mean the intellect or reason. Enlightenment can be due

to heart and mind being unified. Heart can also be one’s real self - the core of being.

When the mind is emerged in heart - in full awareness, enlightenment is! (This occurs

in sleep without awareness.)

So Wu Li is a perfect symbol for Tu-ning. It is an excellent subject for contemplation.

CHAPTER TWO

GETTING MOVING

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‘Nothing in the world is softer and more yielding than water, but for wearing down

the hard and strong, there is nothing like it’.

This is an irrefutable truth!

That yielding overcomes the strong and softness overcomes the hard, is something

known by all, but practiced by a few.

Tao Teh Ching

Tu-ning has been taught to a class who have done two or more years of yoga, yet they

are surprised that Tu-ning makes them feel stiff, that many muscles are tight, and

joints have limited movement. Maybe you have been more or less inactive of late, so

we will have to start gently. The machine must be well warmed and lubricated.

THE TU-NING START

We begin with the Tu-ning Start. All Tu-ning sessions must begin this way, in order to

settle, ground and bring you together. The Tu-ning Start is always done standing up.

Feet should be comfortably apart, knees slightly bent, eyes relaxed and half-

closed. Be aware of the act of standing.

Focus on the arms – they should be totally inactive. Fingers should be still and

relaxed. Arms should hang like bits of spaghetti (cooked of course!)

Focus on the spine – it should be straight, but at ease.

Calmly place your whole attention on your body. You will find tense areas within

your body, even if it is only a muscle group here or there – focus on these tense

areas and gently relax them. Shoulders, neck, face, etc.

Finally check your breathing. Wait until it is calm and slow.

Infinite relationships;

A billion simultaneous actions,

Sickness and imperfections are no wonder,

Ordinary standing is a miracle.

(OZZEN)

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The ‘Tu-ning Start’ is the most difficult thing to learn, but when you do your whole

life will change. What does it mean? It means the conservation of energy. Only the

energy required to maintain a relaxed stance is being used. ‘All else’ is quiet. ‘All

else’ means the mind, as well as the body. The body cannot be in a state of

harmonious action and inaction combined if the brain is buzzing about. The state of

‘all else’ being quiet will come to you in time. A little practice will show you that

when you are interested in the process of the ‘Tu-ning Start’ and are intent on

watching and being aware of your whole being, that that is calmness already. The

mind will not be buzzing. Give as much time as you can to this simple, but not-so-

easy beginning. Maybe, at the start, it is as much as you want to do.

There is an important principle here. Calm awareness on your being and the part

being trained can protect you from overdoing anything or stressing yourself. Your

awareness is in truth, your teacher. When you have developed it, you will not need to

do the preliminary exercises by rote. The developing spontaneity and creativity will

allow you to flow with whatever your body needs done, while the driver you think of

as ‘you’, takes a nap. First though, comes the rote.

THE ENERGISERThe Energiser follows the start. This simple exercise not only warms the body in

preparation for the movements, but charges it with energy as well. According to the

Yogic metaphysic, the Chi energy – called Prana, in that tradition – enters the body at

the medulla oblongata or brain-stem, between the brain proper and the spinal cord.

This centre controls breathing, heart rate, blood pressure and other vital processes.

From it, Chi energy flows into the organism, which by it’s own nature polarises it into

Yin and Yang, and all it’s manifestations - much the same as a prism manifests the

basic colours of white light.

From the stand position, breath out, drop the chin to the chest, in one smooth

movement roll the body forward till the arms are dangling.

Bounce up and down from the knees to stretch the muscles and ligaments of the

back.

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Breathing in slowly roll the spine to the upward position while tensing all the

muscles of the body - clenching the fists, screwing up the toes, opening the mouth

as wide as it can go, and push the tongue out as far as it will.

Hold the breath in as long as is comfortable, tensing every part of your body,

visualising radiant energy flooding in from the medulla and shining in every cell

of your body.

Breathe out and relax into the forward bend position again.

Repeat this sequence three times.

The Energiser can be done any time you feel you need a charge, or after a stressful

episode, or before a challenge of some sort (if you can see it coming). With practice

it will be a joy to do and make you feel good right away.

THE JOGThe best way to warm up the body and get it moving is ‘The Jog’. As you might

suspect by this stage, it is not a usual jog-on-the-spot. The ultimate object is to stay

quite relaxed while you are doing it, so this must be the focus of your attention all the

time.

DO IT RELAXED! – as with everything in the Tu-ning Work-outs. In other words,

try to hold the ‘together’ feeling of the ‘Tu-ning Start’. Then start to move in a

bouncy, light-footed jog-on-the-spot.

Breathing smooth and deep, in through the nose, arms bent, swinging in unison

and harmony with the legs. Right arm moves up and out as the left leg moves and

the knee comes up. Other muscular tension throughout the body should be at a

minimum. (For some reason, Negroes seem to have the knack of this sort of

movement.)

Gently! Don’t overdo it, but keep going for as long as it feels good and the heart

is unstressed and the breathing easy. When you feel like it stop and stand still as

you did in ‘The Start’, calmly watching everything, until all is quiet again.

If you consider yourself fit, the jog might take many minutes, so after standing

calmly for a time, do it again. If you are not as fit as you would like to be, leave it

at that, but if you feel like it, do it a couple of times throughout the day.

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People who exercise regularly usually think this is a bit mild. However, the fact is,

that much that passes for exercise is simply another way of imposing stress upon the

organism, or developing muscle. The objects of Tu-ning are very different.

As simple as ‘The Jog’ is, to do it properly the Tu-ning way, so that there is a minimum of energy used, and muscles relax immediately they cease to be used, might take some time to develop. Not to worry. There are no yardsticks in Tu-ning, nor competition. No hurry either. The benefits will come to you while ever you are putting it into practice, according to your needs and constitution. Remember that you are unique and every individual is different – your limitations will be different to others. When you get the knack of it you will reduce the expenditure of energy, and consequently have more – like saving money. The more you save, the more you have.So, that’s it for the beginning. ‘The Start’, ‘The Energiser’, ‘The Jog’. If you are not

used to exercise, or have some other limitation, this is as far as you should go at the

beginning, though if you feel for it, this much can be done as often as you feel it is

good for you – but do not be too ambitious.

After any strenuous exercise, relax in ‘The Start’ position, focusing on your breathing

until it returns to normal. Continue relaxation. Cup the fingers and place the thumb

in contact with all four fingers. You will learn in Tu-ning 2 about the nature of the

energies that run the body. These energies are controlled by five major elements

which are represented in human physiology as the five fingers. Consequently,

connecting these energies by this hand gesture helps to centre and quieten all bodily

functions.

There is no competitiveness in Tu-ning – if you enjoy it, DO IT!

Hold your awareness to what you are doing, learning to know your limitations and to

STOP before you over-do it. Remember, Tu-ning is designed specifically for each

individual’s needs, and your capacity is enough for you.

“A bow that is stretched to its fullest

capacity may certainly snap.

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A sword that is tempered to it’s very sharpest

may be easily broken

… Retire at once when your mission is completed.

This is the Tao of life”.

Tao Teh Ching

THE JOG NUMBER TWO

After the body is warmed up by ‘The Start’, ‘The Energiser’ and ‘The Jog’, relax

a while by repeating ‘The Start’.

When ready, begin ‘The Jog’ again, but this time bring the knees up as high as

they will go. If you are limber and light, the front of the thighs should bump

against the chest. Not possible? Not to worry. Try for, WITHOUT STRAIN! a

high knees-up jog. This will have you puffing in no time. Nevertheless, stay

relaxed! Stop at the slightest discomfort and relax as you did at ‘The Start’. Do

not press on, disregarding discomfort. That is your personal measure. As you

improve, the discomfort area will move, providing you with proof of your

improvement.

Perhaps the most neglected joints and muscles of the body are the legs, because so

many of us live sedentary lives.

This is one reason so many people have taken up jogging, though it usually becomes a

stress factor as our culture urges us to run further! Run faster!

Primitive races and pre-machinery rural workers, housewives and others, spent most

of their waking hours lifting, bending, chasing, walking and riding. But now many

people live years walking no further than a kilometre or two each day – or rarely

getting the heart to work at more than it’s base rate.

‘The Jogs’ get the heart and lungs working at a great rate, getting the blood racing

through the arteries and veins, and exercising the leg muscles beyond their normal

range. Then one stops suddenly and relaxes quickly, teaching the body (and so, the

mind) how to become tranquil and centred after experiencing extreme stress.

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THE JOG NUMBER THREE

All the Tu-ning observations apply, of course, but need not be repeated all the time.

With your intention resting lightly upon what you are doing, slowly move into

‘The Jog’.

Then bring the heels up back from the knee, trying to kick your own backside with

the butt of the heel. There should be no forward movement of the legs at all.

Muscles stiff, joints seized up? You shouldn’t feel inadequate or that this sort of

exercise is beyond you. Comparing yourself with an athlete or any other is very

destructive. You are getting as much benefit out of your practice, no matter how

limited it may feel to you, as the expert does.

The arms and legs get a lot of attention in Tu-ning because they are very important

areas in meridian flows.

The legs are important because they are the support for the body. They are not only

critical to the dynamics of the whole organism, but manifest the meridians of the most

important organs – stomach, liver, spleen, bladder, kidney and gall bladder. ‘The

Jogs’, stretching the walking muscles beyond their usual range, and bringing the toes

into play, tones all these vital organs. Mechanically, the springy bounce that ‘The

Jogs’ creates, helps to break up adhesions, circulates the lymph, and stimulates the

bowel and massages the inner organs as well.

THE WALKThe effects of ‘The Walk’ are many, because it stretches and or compresses the

muscles through which the meridians flow. It stimulates the organs, it strengthens the

legs, assists the return of venous blood to the heart, trims the shape and strengthens

the foot. The feet are the true foundations of the body and their strength and

flexibility are very important – as anybody with weak, sore feet knows. Sore, tired feet

have a profound effect upon the psyche. But there is another purpose to ‘The Walk’.

It improves concentration, helps to develop co-ordination and the de-programming of

the nervous system. Here’s how it works:-

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First, experiment with an ordinary walk, across the room, or down the hall.

‘Feel’ it. Check out points of disharmony and correct them. Get that loose, easy

feeling to it.

Now you add the breath. Slowly breathe in as you take a measured number of

steps – say three or four. Then continuing ‘The Walk’, hold the breath in for the

same number of steps … breathe out for the same number of steps, and hold the

breath out for the same number of steps. The best place to do this one is on a

lonely beach, but around the lounge will just have to do.

Now that you have worked that one out, see if you can do this: Walk normally to

whatever count you have selected, then walk on tip-toe as high as you can – for an

in-breath, a retention, an out-breath, and a holding out-breath.

When that seems harmonious, change to a heel walk. Yes, that’s right, feet off the

floor, walking upon your heels, for the same count. Different, isn’t it?! Perhaps

never done before. Or maybe when you were a child experimenting, you tried to

walk this way and got ‘roused on’ for it.

Now, try co-ordinating the lot. Breathing rhythm, flat foot, tip-toe, and heel.

Don’t congratulate yourself yet, there is more to come.

This is the difficult bit. When you started your walk, you might have noticed that

the right arm moved forward as the left leg did, and vice-versa. Now try it same

arm and leg, normal walk first. This requires reprogramming of the nervous

system and habits. Tension is likely to occur as a result, in the arms. Relax them.

When this is mastered, continue with the tip-toe and heel walk. Keep watching

and being aware. There is a lot to learn. Why bother with such difficult things?…

The flute is hollow

And full of holes:

How sweet the sound.

Under the strings it stretches,

The violin is an empty box:

How marvellous the tone.

Not blown, not scratched

Both are silent.

OZZEN

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This difficult stuff is a necessary part of your basic training, but the rhythm walk on

its own is an easy and pleasant thing to do when out walking. A kilometre or so of

equal breath walking is harmonious and healing. When you try this, place the finger-

tips together and cradle the end of the thumb in the curve that they make. This will

connect all the meridians and balance out the Chi. The only possible proof that this is

so, is in the way you feel after a walk. Do it and see. If you are stressed, nervous or

worried, this is your antidote. It never fails!

CHAPTER THREEGETTING SUPPLE

There are so many clichés about age and fitness. You are as young as your

bones/arteries/glands/ability to jog or whatever. Simple observation is all that is

needed to show where youth and fitness lies. Look at a baby. They are so rubbery

that they bounce. Young people are soft and supple. As they get older they harden

and grow stiff. They get fixed opinions along with their fixed deposits. The flow of

life wanes, disease processes set in, and old age becomes apparent in the way they

walk, stand, sit and move. Says Lao Tzu:-

‘When a person is living, he is soft and supple,

When he dies, he becomes hard and rigid:

When a plant is living, it is pliant and tender,

When a plant is dead, it becomes dry and brittle.

Hence the hard and rigid are comrades of the dead,

The soft and the supple are comrades of the living.’

Musclebound is not the way. Softness, gentleness and suppleness is. They help you

live youthfully, a long time.

Most systems of exercise develop one part of the anatomy at the expense of another.

Most sport produces a lop-sided development. Evenness is the aim of Tu-ning.

Taking all the phases together, no part, muscles, bones, sinews, organs and all their

functions is not improved or brought into play. Theoretically, this overall,

harmonious development is mirrored, ultimately, in the psyche. Mental and physical

problems are thus avoided before they can cause harm. If they appear, they can be

treated at the very beginning by the information and methods outlined in Chapter

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Eight. Tu-ning, as you will discover, is the most comprehensive health system ever

developed, because it is in harmony with the Tao.

The next phase is a series of stretches, movements and exercises whose aim is to make

your body free-flowing, graceful, limber, supple and resilient.

No matter how developed in Tu-ning you become, always begin with ‘The Start’, ‘The

Energiser’, and a brief ‘Jog’ or two. Begin each phase with a new ‘Start’.

In this phase, the body is exercised from top to bottom – joints, articulations, muscles,

connective tissue, vascular system and the inner organs – through stimulation of the

meridian systems, as well as mechanical pressures, blood flow changes and

movement.

The object of these exercises is that you learn to isolate parts, and not to use effort

and energy more than is absolutely needed.

STANDING MOVEMENTSNUMBER ONE

After ‘The Start’, standing very relaxed, screw the muscles of the face up tight

while breathing out through the nose.

Hold the breath out and maintain tension.

Relax and breathe in.

NUMBER TWO

Check for tension. Relax it away.

Turn the head slowly right, then left. Absolutely sideways! Not so easy. Don’t let

the head roll back or forward even a little.

Repeat. (Remember – lateral movement only)

After 5 or 6 times, begin to speed it up, turning the head quickly right, then left, to

the limit of movement.

Stop – check for tension. Relax.

NUMBER THREE

Lift the chin a high up as you can, squeezing the tissues at the back of the neck.

Don’t lift the shoulders or move any other part.

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Repeat 2 – 4 times.

NUMBER FOUR

Tuck the chin in and stretch the back of the neck by forcing the chin down as far

as it will go.

Resume head up and then repeat 3 – 4 times.

Check tension. Relax.

NUMBER FIVE

Drop the chin onto the chest and slowly rotate the head in a circle – two times one

way – two times the opposite way.

Can you make it a flowing movement? Don’t worry – few can! Muscular tension

or spinal subluxations cause ‘flat spots’ in the circle. Find them out and apply a

little extra attention as you go. Any movement that you find faulty in this way, or

otherwise difficult, should be done frequently and more often than the others, but

with caution. It’s no news to anyone, that the neck and shoulder muscles are

tension spots. These movements massage the muscles and break up the tension.

NUMBER SIX

Entwine the fingers at face level, palms facing outward.

Keeping arms straight out in front, push the hands forward, arch the shoulders,

and lift the chin up, to maximum. (The muscles of the neck and shoulders should

be squeezed together, but the tissues of the upper back stretched.)

Check for tension. Relax.

NUMBER SEVEN

Entwine the fingers behind your back, palms inward.

Lift the hands as high as you can and straighten the arms.

Tuck the chin in and stretch the tissues at the back of the neck.

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Repeat Six and Seven a number of times. Always be aware of any other tissues

which tighten up and relax them as you are exercising. If the same areas tend to do

so, no matter what other tissues are being worked, it means that a blockage is

occurring in that area, impeding the Chi flow, and the lymph and blood flow as

well. Some residual tension is probably always present there. These areas are not

always a sight of past trauma – a blow, a cut or whatever – but can be due to the

psychic tension alone, or sometimes both.

Performing these exercises, while concentrating on your awareness, frees the mind

from its ‘tight spots’. Special exercises in “Tu-ning 2” will help free them

altogether.

NUMBER EIGHT

Entwine the fingers above the head, palms up.

Push the hands up as far as you can, arms straight up by the ears, keep pushing

up to ‘feel’ the stretch.

Relax.

NUMBER NINE

Repeat Number Eight.

This time make very small circles with the hands.

4 – 5 times in one direction, then the opposite direction. (Don’t move the torso)

Feel the dorsal vertebrae coming into play, and tissues of the shoulder girdle.

NUMBER TEN

Repeat Number Eight.

Rotate upper body from the hip in small circles.

Rotate one way, then the other, 4 to 5 times.

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NUMBER ELEVEN

Take the arms out to the side at shoulder height.

With arms stiff - move the hands in small circles rapidly one way – then the

opposite way.

NUMBER TWELVE

Take the arms out to the front at shoulder height.

With arms stiff – move the hands in small circles rapidly one way – then the

opposite way. Do Numbers Eleven and Twelve for as long as is comfortable.

Watch out for ‘sympathetic tension’ - other muscle groups, especially the facial

muscles becoming tense, as the repetitions become difficult, relax! The life

lesson is ‘keep the tension where it belongs’.

NUMBER THIRTEEN

Arms straight out in front, palms up – elbows at shoulder height.

Touch the shoulders with the fingers.

Holding the upper arm steady, throw the hands forward – palms up – 3 to 4 times.

This will cause a small upward jerk of the elbow – be careful.

NUMBER FOURTEEN

Arms out in front at shoulder level, palms up.

Keeping arms straight, turn palms towards face, as far as they will go.

Then, keeping arms straight, allow palms to drop down as far as they will go.

Rapidly reverse directions until the arms feel tired.

Check for tension. Relax.

NUMBER FIFTEEN

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Shake hands in a relaxed fashion. Wrists shaking and fingers loose, vigorously

with retained breath. This stimulates all the body energies.

NUMBER SIXTEEN

Arms straight out from the shoulders, elbows bent. Fingers on shoulders.

Rotate the elbows in a circle. Watch for flat spots.

NUMBER SEVENTEEN

Same as Sixteen – but with arms to the front.

NUMBER EIGHTEEN

Arms straight out at the side at shoulder height.

Turn the palms up as high as they will go, keeping arms at shoulder height.

Now turn the palms down as low as they will go, keeping arms at shoulder height.

Rapidly reverse movement until arms feel tired.

Watch for ‘sag’. Check to see if there is any difference in the height of one arm

to the other, or if one tends to be a little more forward or towards the back, or if

it is easier to do on one side than on the other. Attempt to correct any

imbalance by gently bringing the faulty side in accordance with the other.

NUMBER NINETEEN

Arms bent to shoulder height, clenched fists touching the chest.

Head is high, straight ahead.

Swing elbows backward and forward, turning shoulder girdle – but not the pelvis.

Head and pelvis are to be still. Don’t drop the elbows.

NUMBER TWENTY

Same as Nineteen, but this time turn the head and pelvis with the arms.

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NUMBER TWENTY-ONE

Same as Nineteen, but take elbows higher.

Begin rotation, slowly dropping the level of the arms till the elbows are near the

hips.

Work back up again.

NUMBER TWENTY-TWO

One arm up over head, other by the side, palm on the thigh.

Bend laterally, move hand down leg as high hand comes over.

Keep it sideways only!

Breathe out in puffs and stretch further sideways.

Repeat other side.

NUMBER TWENTY-THREE

Let the arms dangle.

Bend the knees slightly, and bend the trunk backwards. CAREFUL!

Stand straight and repeat, going a little further.

This is not a natural movement and should be done with caution!

NUMBER TWENTY-FOUR

From the stand position, bend the head forward, let the shoulders sag.

Slowly incline the trunk forward from the top of the spine downwards.

Finally, you should be hanging down from the waist, legs straight, all else

relaxed.

Breathe out in puffs and gently bounce up and down a little as you do so. This

will allow you to stretch even further forward.

Breathe in slowly, slowly straighten the body to standing position, beginning from

the waist upwards.

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The last part to move is the head as it comes up from the chin.

Find it difficult to touch the floor? Relax into it on the outward breaths. See

the difference! The life lesson is “achieving without striving”.

NUMBER TWENTY-FIVE

Repeat Twenty-Four.

When you have returned to the standing position, rotate the torso around in a

circle from the waist. Do this 4 to 5 times, then reverse the circle direction.

NUMBER TWENTY-SIX

Rotate the pelvis only, with a little help from the legs.

A full circle, slowly, not using any other muscles or parts than are necessary.

Rotate 5 to 6 six times in each direction.

Amongst the Polynesians this movement is known as the ‘Hula’ – but in

Tu-ning, the top part of the body is held still.

NUMBER TWENTY-SEVEN

Lift one leg straight in front. Point the toes back towards the body.

One leg should be at right angles to the other.

Both legs very straight. Hold it as long as you can without discomfort.

Repeat with the other leg.

NUMBER TWENTY-EIGHT

Same as Twenty-Seven.

This time, take the foot in a wide arc to the side and then behind until it is pointing

out back, bending the knee as little as possible as you move around.

Bend the knee and gracefully bring the foot through to the front once more.

Repeat movement as many times as is comfortable.

Repeat sequence with other leg.

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This needs balance and concentration. Be patient! Watch for tension – relax it

away.

NUMBER TWENTY-NINE

Standing on one leg, hold the thigh at right angles to the other leg, straight out

from the torso.

Point the toes.

Move the knee joint around in wide circles. 5 to 6 times in one direction and then

the opposite direction.

Repeat with other leg. Always keep the rest of the body relaxed.

NUMBER THIRTY

Repeat as in Twenty-Nine – this time, the knee remains still.

Rotate the ankles in wide circles 5 to 6 times in one direction and then the

opposite direction.

Repeat with other ankle.

NUMBER THIRTY-ONE

Standing, both feet flat on the floor together.

Go up on tip-toe on one foot only. Repeat 5 to 6 times. Don’t sway the torso.

Repeat procedure on other side.

NUMBER THIRTY-TWO

It will take some training before this one can be done properly. Some Tu-ners with

problem knees or those overweight should NOT attempt it. The principle of the

opposites (Yin and Yang) not being in opposition is a integral part of Chinese

philosophy. They are inter-dependant, complimentary and feed each other. In this

case, here is an exercise, which makes it a fact to be experienced. Simply stated, it

is ‘down makes up’ as up of course, also makes down. To do it, good limber legs

are needed, but maybe that will come in time. In any case the principle is there.

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From the relaxed standing position, the knees are suddenly bent, and the torso

drops down into the squat.

The force of the impact, if all is relaxed, will help the body bounce up again.

Breathe out as you go down, and breathe in as you bounce up.

As soon as you are standing straight, drop again to a squat and immediately

bounce up again.

The arms and hands just flop about.

The torso should not incline forward, it is one smooth movement that is amazingly

effortless - so effortless that it can be kept up for a long time without one

becoming exhausted.

This is another example of ‘achieving without striving’.

NUMBER THIRTY-THREE

Take a wide step sideways, feet at right-angles to each other.

Bend the knee of the outstretched leg and lunge well down upon it.

Stand and repeat 3 times.

Keep the lunge going to the extreme.

Repeat with other leg.

NUMBER THIRTY-FOUR

With the feet parallel and about half the body height apart, bend the knees until

you feel the centre of gravity settle under you.

Keep the torso straight and relaxed, arms dangling.

Relax, feel the posture, hold it for as long as you can comfortably. Keep relaxing.

NUMBER THIRTY-FIVE

Stand ‘Charlie Chaplin’ fashion. Legs together, heels touching, feet pointing

sideways.

Bend the knees and make them do the same as Thirty Four – as sideways as

possible.

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Rise up onto your toes, heels touching.

Very slowly squat.

When you are as far down as you can go, hold it for a time.

Very slowly straighten the legs until you are standing on tip-toe.

A better variation is to squat and rise slowly with long pauses as you do so. Try

not to let the knees come forward as you squat.

Watch! Keep the rest of the body relaxed.

FLOOR MOVEMENTS

These movements are to further develop the legs and make them limber by working on

the joints, particularly the knees. They also strengthen the entire body by training the

rectus abdominous muscle which runs from the rib cage to the pubic area.

NUMBER ONE

Sit on the floor, legs straight out in front.

Relax the legs as much as possible while you beat the back of the knees smartly on

the floor, keeping the heels in contact with the floor.

NUMBER TWO

Place the hands on the floor behind you.

Lean back a little until you feel the stomach muscles come into play as you lift the

legs up straight out in front.

Find a point of balance and stay there as long as you can.

Relax the rest of the body.

NUMBER THREE

Repeat Number Two.

Pull the toes back towards the head and jerk the leg straight from a bent position,

so that the knees get a gentle jerk.

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Repeat rapidly with both legs alternately until tired.

Relax.

NUMBER FOUR

Repeat Number One.

NUMBER FIVE

Repeat Number Two.

Make the pointed feet go round in large circles from the ankles. Keep the legs

straight and high.

NUMBER SIX

Repeat Number One.

NUMBER SEVEN

Repeat Number Two.

Keeping the legs stiff, toes pointed, make the feet go round in large circles from

the hip.

NUMBER EIGHT

Sitting up straight, bring the feet in toward the body, placing the soles of the feet

together.

Hold them with your hands and tug them towards your body gently.

NUMBER NINE

In Number Eight position, flap the legs up and down from the hip. The knees

should be rising and falling.

It is perfect when the knees beat against the floor.

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NUMBER TEN

Place one foot behind the other knee so that it crosses it. (Hard for some –

impossible for others – not to worry. Gently attempt to loosen the limbs, but it

doesn’t matter how successful you are.)

Place a hand upon the knee and gently rock it down and up.

VERY CAUTIOUSLY – try to push it so the joint is stretched.

NUMBER ELEVEN

In the same position, hold the foot and pull it gently toward the torso.

Try to make the sole of the foot touch the abdomen.

Relax and repeat with the other leg.

Keep your concentration on what you are doing. ‘Feel’ it out, so you don’t pull

too hard.

Alternatively, pull in and relax.

NUMBER TWELVE

Same as Number Eleven. This time lift the foot up to the chin, or higher if you

can. Careful!

Repeat with the other leg.

NUMBER THIRTEEN

Repeat Number One.

NUMBER FOURTEEN

With feet flat on the floor in the squat position.

Rise up onto the toes as high as you can.

Keep going up and down as long as you can with comfort.

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If this is too difficult, move up and down on the toes as much as possible or do this

toe exercise standing up.

NUMBER FIFTEEN

In the squat position, up on toes, knees forward.

Place one ankle on top of the other knee.

Arms are best spread sideways for balance. If you need to, place fingertips on the

ground for balance.

Remain in this position for as long as possible.

Repeat with other leg.

NUMBER SIXTEEN

Sitting, legs extended in front, ‘walk’ along the floor on your buttocks.

Arms relaxed on your thighs.

Walk to the wall and return backwards.

NUMBER SEVENTEEN

Repeat Number Two.

Lift the legs as high as you can, separate the feet with slow movements, as far

apart as you can, and then back again.

Try to take the hands off the floor and hold the position by balance and stomach

muscles.

NUMBER EIGHTEEN

With legs straight out in front, place the knuckles of the clenched fist on the floor

by the sides.

Lift the torso off the floor as high as you can, and hold it as long as possible with

full lungs.

The back of the heels can remain touching the floor.

Another variation is to lift the entire body, legs straight out in front, heels off the

floor, repeat while comfortable.

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This is the entire Tu-ning preliminary workout. It is important to do it all in the

beginning, re-working any exercises that are difficult for you. Make a note of any left

or right discrepancies, or areas of imbalance that won’t do as you want. These

imbalances may indicate that the services of a chiropractor or osteopath may be

needed. Perhaps massage may bring a muscle group back into full play.

Even trained athletes get a surprise when they first attempt Tu-ning. It tends to pin-

point weak areas, which is one of its advantages. They also find muscles they didn’t

think they had!

A full workout will almost certainly make you overall stiff or partially stiff in the

beginning. These are the muscles you have gone through life with and hardly ever

used in any way. This is because the muscles are not used to getting rid of the by-

products of activity, such as lactic acid. A supplement of B Group Vitamins with

Magnesium and Calcium will help your bio-chemistry along with the job of

converting these chemicals and eliminating them.

A hot bath with one kilogram of Epsom Salts dissolved in it is another way to help in

the elimination of these chemical by-products.

As you progress and limber up, it will not be necessary to do the entire series. One or

two from each group will suffice, including those which are still difficult for you. In

time, the body will be so integrated that no fore-thought will be needed. You will just

switch on, and you will do movements you never did before, or have thought of,

naturally, spontaneously, without planning. Then you really will be flowing with it!

Let it happen, if it will. It does not come about by striving, though you might invite it

perhaps.

Contrive to be natural,

Intentionally unintentional.

Purposely spontaneous,

Let go! Hold on!

Don’t think of a pig!

OZZEN

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THE POSES

As the East has long known, static poses have a profound effect upon the psyche as

well as the body. They cause major changes in blood flow and concentrations in the

inner organs and effect nervous centres in various ways. They also have an effect on

the deep circulation of Chi energy in the body where it is out of reach of any other

method of influence. So much for theory. The proof is in how you feel after doing

them in the right way. ‘Like a different person’ I have often heard. There is a feeling

of renewal. Renewal is a re-creation and re-creation is youthfulness.

It is not in accord with the Tao, to try these static poses without the preliminary

stretching and warming up, or to do them in a hurry, while composing a speech to the

Bank Manager, or worrying about some kind of conflict. If you are in this sort of

situation, the best advice is to go for a long walk, doing the equal rhythm breathing

until you feel abstracted and calm. Then do your Tu-ning with inner-softness.

THE SWASTIKA

The ‘Swastika’ whilst offensively used by Adolf Hitler, is an ancient symbol showing

the spirals of force, sprouting from a seed, in four directions. The shape of the

symbol is the pre-requisite to this pose.

Lay on your back, right arm straight out from the shoulder, elbow bent, and at right

angles to it, pointing up, back of the hand on the floor. The left arm does likewise, but

the lower arm points down, palm on the floor. Attempt to get them as symmetrical as

possible. Bring the right leg out sideways from the hip, knee bent, so that the leg

points down. The left leg is taken as far sideways as is comfortable, knees bent, lower

limb pointing out. Sense the symmetry and try to make it equal. Gently try to make

the knee of the left leg touch the floor. Reverse the position of legs and arms. This

position should be held attempting to flatten the position out, and touching the floor

with the whole of the lower limbs. This pose rotates some of the vertebra, and

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stretches the ligaments and muscles of the arms and legs. It increases the awareness

of body positions and your subtle sensing abilities.

THE ARCH

Lying on your stomach, place your chin upon the floor. Stretch the arms out in front

as far as you can. Pull your knees up and lift your buttocks as high as they will go,

keeping as much of your chest on the floor as possible, thus forming an arch. Hold

the position as long as you can with comfort. This excellent pose stretches the chest

and abdomen muscles, corrects the ribs and tones the spine and internal organs. It

releases pressure in the neck and shoulders and evens the Chi flows in the head. It

makes you feel lively and bright.

THE CLOCK

Lying on the stomach face down, put your chin on the back of your hands, fingers

inter-locked. Straighten the right leg, toes curled under the foot and raise the left leg

as high as it will go, toes pointed downward. The body is thus resting on the toes of

one foot and the forearms and hands. The legs, like hands of a clock, should read

about 15 or 20 past twelve. This pose limbers and strengthens. The muscles of the

back are toned and the spine strengthened. The Chi flows in the Yang meridians are

stimulated as are those of the lower limbs. This pose makes the whole body supple.

Repeat, as always, on the other side. Maintaining the pose will be difficult in the

beginning, so do it for a few seconds with the lungs full, to increase the internal

pressures. Hold longer as you progress, while breathing normally.

THE TWO-WAY ARCH

Stand with the feet wide apart, feet flat on the floor and facing forward, parallel to

each other. Bend down slowly and place your hands on the floor as far away from the

body as possible, keeping the head up and the arms and legs stiff. Then pull the chin

in towards the chest as far as it will go, leaning forward to make an acute angle, torso

to legs. Pull your body forward, bringing the head up again as you do so, and drop

the pelvis towards the floor. Straighten the arms, curve the trunk backward and look

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to the ceiling. The toes should be curled under the foot. The final pose is a backward

arch, weight of the body on hands, legs and toes.

This (The Two-Way Arch) is the spinal exercise par excellance. The stretches and

contractions it applies, tones the whole organism. At completion you can relax face

down, or return the original standing position, providing you can do it with grace and

control.

With these exercises you will be toning as well as ‘tu-ning’, by making the body

supple and breaking up adhesions, tensions and spasms, and so getting the blood,

lymph and Chi flowing well.

You will notice the difference in how you feel, sit and walk. The ability to express

yourself will improve and you may find creative doors opening that may surprise you.

Limitations of all sorts will gradually drop off as you continue to put Tu-ning into

practice over the years. Especially so if you study and practice Tu-ning 2.

TU-NING 10 MINUTE WORK-OUTTo maintain your level of fitness, once the preliminaries have tuned you up, it is not

necessary to spend a great deal of time exercising in order to stay tuned. Here is a

suggested routine that takes a minimum time of ten minutes.

1. INVOCATION

Stand with arms raised towards the sun. Realise it is the course of all energy. See

your body radiant.

2. ENERGISER

Same as text.

3. POLISHING THE TABLE

In horse stance (legs apart at shoulder width, knees slightly bent, body relaxed), arms

out at shoulder height, palms down. Rotate from the waist moving arms (at shoulder

height) as if polishing a table with both hands.

4. GOING OUT – RETURNING HOME

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Forward lunge. Roll weight onto extended leg and back. Arms crossed on chest are

extended and retracted as weight is shifted. Breath out at extension, breath in on

return. Repeat on other leg.

5. REAR SQUEEZE

In horse stance, clasp fingers behind back, breath out and lift to maximum, pushing

head forward, hunching shoulders.

6. FRONT SQUEEZE

In horse stance, arms outstretched, clasp fingers, arch back. Rotate outstretched

arms.

7. BACK CLASP

Place left arm behind body, hand between shoulder blades. Reach over shoulder with

right hand and clasp left fingers. Breath out and pull. Reverse hands.

FORWARD CLASP

Place outside of left elbow into inside of right elbow. Turn hands to clasp fingers,

breath out and lift. Reverse arms.

FORWARD BEND

Standing on tip-toe, straight legs. Roll forward from neck, fingers interlocked, arms

extended till palms are near the floor. Slowly return to stand.

THE SHAKE

In the horse stance, vibrate and shake the whole body from the knees. Hands

vigorously in front, arms bent. Place tongue against soft palate. Do 3 times on full

lung, 3 times on empty lung. Squeeze anus up gently for a few seconds on empty lung

phase. Stand relaxed, thumbs and fingers touching until breath in normal.

THE RAPS

With knuckles of right hand and lung full, rap the chest below the jugular notch.

HEAD RAP

Using knuckles rap all over head and neck.

INVOCATION

Stand as in Number 1.

PAIRED EXERCISES

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Exercising is extra fun when you have someone to do them with, so turn someone else

on to ‘Tu-ning’. Having an observer is a help as well, so all your feedback won’t be

subjective only.

A subtle aspect of doing paired exercises is that it helps to develop sensitivity to

another’s experience. Awareness of your own responses is only the beginning of

awareness. Like a sprout is the beginning of a tree. In many of the paired exercises

weight is applied to the limit the other can endure. You should feel where this is

without any help from your partner, who can always shout STOP! of course, if you

lose concentration. Here too, you can invent your own forms to help stretch muscles

or ligaments that are stiff. The same laws apply, summed up in the words :-

SLOWLY – GENTLY – WITH CONTROL – WITH AWARENESS

In this form one of the pair is passive, the other active. We will call them one and

two. In Taoist terms the passive is Yin, the other Yang. The Yin learns to yield, the

Yang learns to act with controlled empathy. This is the life lesson for those who use

the paired exercises.

EXERCISE ONE

One sits on the floor with fingers meshed, hands behind the head.

Two kneels behind, places a knee between one’s shoulder blades, grasps one’s

elbows and slowly pulls them backwards.

Sometimes it helps to take the tension away for a second or two and then apply it

again. The limit one can go to should be ‘felt’ or intuited, if possible. Then positions

are reversed, so two gets to experience how it feels!

EXERCISE TWO

One and two sit facing each other legs apart, soles of the feet together.

Wrists are held, or fingers hooked, between them.

One relaxes backwards, so two must stretch forward.

One pulls two as far forward as two can go, then relaxes, as two sits up and pulls

one as far as they can go.

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EXERCISE THREE

Begin the same as ‘Number Two’. (Legs may be overlapped if sole to sole is too

difficult).

Place the palms of each pair together, fingers facing sideways, at the mid point

between each other.

Now, bend to the right, left arm rising up, right arm down towards the floor. Go

to the limitations of the least supple partner.

Repeat (as always) on the opposite side.

EXERCISE FOUR

Stand facing each other, reach out and place palms together, straight out at

shoulder height.

Now, slowly bend the elbows each at the same rate, until foreheads come

together.

Push back to the first position, keeping hands always in mid-position!

Repeat.

This one takes some control, so persevere with it. Both must constantly monitor and

adjust to the other to do so. It is an exercise in mutual awareness.

EXERCISE FIVE

Number one sit on the floor, legs out front and bends foreward.

Two stands straddling one’s legs and places hands upon one’s shoulders, keeping

the arms stiff.

Two bends forward putting weight on one, pushing down so that one’s face is

moved closer to their knees.

Be careful! Try to know just how far to take it. One must not be foolish and try to go

too far. Yin yields, Yang uses gentle force.

EXERCISE SIX

Both couples lay on their backs, feet in the air, soles of their feet together, heel to

instep, legs straight as possible.

Slowly separate legs, taking the feet sideways to the extent of the less limber one.

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Try not to give verbal cues like ouch! a puff or a grunt. The idea is to feel it out,

without clues.

EXERCISE SEVEN

Stand back to back. Entwine arms by hooking elbows.

One bends forward lifting two up upon their back. Hold.

Reverse – two lifts one.

Obviously great weight, strength, or height disparity might make this one too

cumbersome for some pairs. Yin relaxes as much as possible, Yang takes strain

harmoniously.

EXERCISE EIGHT

Same as seven – but this time one hangs on two – lifting the legs straight out and

up. Also a difficult one for some.

EXERCISE NINE

One lays upon their back, one leg drawn up to the abdomen.

Two stands close to one, puts hands upon the knee, arms stiff, and leans down,

pushing ones knee closer to the abdomen.

Same as above with other knee.

Same as above with both knees together.

Yin yields, Yang applies steady pressure with body-weight, not muscles.

EXERCISE TEN

One lays on the floor, face up, two stands over them about waist level.

Hook fingers, keep arms straight.

Two leans back pulling one up.

One should tense the whole body making it as stiff as possible.

Two should not bend arms, making effort, but should let weight do it.

Ideally a point of balance should be found, where it requires little effort to maintain

it.

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EXERCISE ELEVEN

One lays on the floor, face up, placing their feet along two’s groin, knees bent.

One and two entwine fingers.

Two balances forward slowly, as one takes their weight, finding a point of balance

at straightening the legs.

Two should be returned slowly until they can stand up.

Careful with this one. Experiment with it first before full weight is taken.

EXERCISE TWELVE

One crouches on the floor on knees and hands, back therefore parallel with the

floor.

Two lies upon ones back, face up, head in the depression caused by one’s neck,

legs over buttocks.

One takes the strain as relaxed as possible for as long as is comfortable.

Two may also repeat face down and across one’s back, thus stretching the spine.

EXERCISE THIRTEEN

One sits on the floor, knees out to the sides, feet together.

Two places hands on one’s knees from in front and leans forward, pushing ones

knees towards the floor as far as they will go, of course, stopping just before one

cries ouch!

EXERCISE FOURTEEN

One lays face down, two grasps one’s ankles, lifting and pulling the legs.

When the limit is reached, gently and softly tug the legs.

The same manoeuvre is then repeated with the arms.

One then rolls onto the back and both leg and arm pulls are repeated.

EXERCISE FIFTEEN - TU-NING WEIGHT AWHILE.

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One lays face down, arms by the sides, face cupped in a rolled towel so that the

head is not turned sideways.

Two places their shins over and across ones lower leg muscles and places their

weight down upon them while leaning forward and placing some weight upon

ones thighs with the hands.

Weight is alternatively placed on the lower leg and thigh.

Then two moves up, placing their knees in the middle of ones thighs with their legs

flat upon ones.

Hands are then placed upon ones buttocks and weight alternatively transferred.

Then the knees are placed upon the buttocks and hands on each side of the lower

spine. Transfer weight as before.

Then move the hands up the back placing as much weight as possible upon it.

Finally two’s shins or feet should be upon one’s buttocks and the hands pressing

the shoulders down.

Naturally, caution must be taken and the tu-ner taking the weight should in this

case, advise of any pain or discomfort. It takes a bit of practice and adjustment

but it is a remarkably effective exercise. It passively moves the articulations of the

vertebrae and limbs, clears blockages of energy, promotes blood flow and

increases ones sense of lightness and wellbeing.

These exercises will show you how good it feels to get your parts stretched. The more

passive you are the better. They will also give you the pleasure of taking weight and

holding it. There is a sensation of lightness when you relax. It gets the energies

flowing. Remember to try to use the intuitive nature we all have, and ‘feel’ the point

of resistance with your partner – this will come with practice.

So find a partner, remember the principles of ‘Tu-ning’ and have fun!

THE CULTURE OF THE SPINE

Now that you have been stretched with the help of a friend and got all those body parts moving, now comes the time to learn how to tone the most incredible piece of machinery you possess – Your Spine!

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Without strong, supple spinal muscles, intravertabre discs and cartilage, the many separate vertebra of the spine are liable to subluxation or forms of degeneration as you grow older. Remember, it is the cartilage and muscle that keeps all the vertebra knit together, and capable of a wide range of movement.

The spine is designed to move. It is part of its self-maintenance. If it does not get frequent movement it begins to become impaired.

Generally, people are not as daily active as they once were, walking, riding horses, sweeping, polishing, doing so many things that are now done by machine.Just walking a lot is excellent spinal exercise! (Place your fingers along your spine and walk about-feel how the back muscles move!) So here are a set of exercises to strengthen, stretch and tone the spine.

Place the fingers of the right hand on the left side of your neck from the front and do the same with the left, then massage the spine and neck vigorously.

Got a pain in the neck? Try this one rubbing in analgesic balm. With the arms in this position press firmly along the trapezius. Bend the thumb along and above the scapular, and place your fingers over the trapezius and squeeze.

The muscles of the back can be massaged by putting your hands behind your back using the knuckles to knead the spine and muscles, from as high as you can manage to the buttocks.

Preliminary exercises to strengthen the muscles of the back are simple – plenty of walking and lying down. But there is a trick to the lying down bit! With your hands by your side, point your toes and slowly lift your straight legs to right angles with the torso and as soon as you can, lower them again. After some weeks, hold the legs in one position often on the way up and down for as long as you can. Careful! Be cautious and don’t over do it.

Laying face down on the floor, tuck your toes under the lounge and lift your torso as high as you can, first with your arms extended over your head, then with your hands across your back.

Then turn round, put your fingers under the lounge and lift one extended leg as high as you can, first one, then the other, then both; or try it with your arms down by your side.

To stretch the muscles, lay on your back, bend your legs so you can grasp your feet, hands across the instep. Relax your back and arms and slowly push the feet up as far as you can, so the whole upper back feels stretched. The area of the back effected can be changed by carefully changing the position of the feet. Now separate the feet, pushing up and sideways a little.

A variation is to bend the knees, hold them with the hands and stretch the back that way.

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Finally, bend the knees, hands holding the feet, and try to bring them down by gently pulling, to make the knees touch the floor on each side of the body – or as far as they will go. Feel the sacrum stretch.

Then roll onto the back, pull the knees up to the chest, hug them with the arms and pull them down as far as they will go. Lift your head towards the knees.

Then kneel on the floor, toes bent under, place your head on the floor, grasp your feet and pull gently.

Lay on your left side on the left side of the bed with your right leg over the edge, foot toward the floor. Stretch the right arm straight out from the shoulder and gently relax the back so that the shoulders are flat - or as close as you can go. Reverse.

Kneel on the floor, bend and place the clenched fists on the floor behind you, arch your back, chest up, head back.

Many of the movements given in the “Getting Supple” chapter help the spine to maintain it’s strength and movements, but the best simple spine and back exercises are the next 3 –

1. Lay on your back with your arms by your side. Slowly lift your feet, legs stiff, until they are at right angles to your torso. Then, with a gentle heave, raise your pelvis off the floor and bring your hands up to support your back at sacrum level. Then slowly (and with caution) move the weight of your torso over your head, lowering your feet toward the floor, so that they touch it above your head. When your weight is comfortably taken by the top of your back and neck, stretch your arms up toward your feet, so that they are laying on the floor, hands towards your feet. To break the pose, bring your arms back to first position, and reverse the procedure till you are prone.

2. - Sit on floor, knees bent, heels as close as possible to buttocks, wrap arms around knees.- Hunch back and shoulders.- Breathe out – roll right back, breathe in, roll back to original position.- Continue rocking.- Try to get as much of the spine in contact with the floor.

Massages vertebrae, improves blood flow to ligaments and muscles, great exercise for spine and all articulations. (There is a major meridian flows up the spine. This exercises all acupuncture points on Governing Vessel, therefore a great body toner. Another important channel of energy - Bladder Meridian.

The neck should be gently and slowly moved to the limit of its different directions, and held there for a few seconds, gently pressing against the limit.

3.

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