Dragonfly Spreading Wings on Lotus Leaf (128 sec @28.8kbps)

This exercise is designed to help you cultivate your chi, to use the chi to open the energy centers, and allow the chi to enter your center channel.     

Starting position

Lie on the ground on your back and totally relax your body. Spread your arms straight out to the sides, forming a cross, with your palms down. 

I. Open and Close the Double Lotus Shoots

1. Inhale. Keep your legs together and use your abdominal muscles to lift them straight up. Flex your ankles with power and form a 90 degree angle. Cross your ankles and turn your heels out to the sides with your toes pointing at one another, forming a triangle with your feet. (The position is the same as in the “Dancing Crab with the Double Pincers” movement in the Beginner Level.)
   
   Bring your arms straight up (parallel with your raised legs), cross your wrists and firmly interlock the fingers, forming a triangle with your arms.
   
   Inhale, then exhale as you open your arms and open your legs, then inhale as you close the arms and legs, returning to the original position. Open and close your arms and legs as you alternate and change the position of the arms and legs from front to back, and from back to front. When your limbs are moving, your body should be completely relaxed and your fingers should be completely relaxed, without have any power in them. You use the chi to move the hands and legs.
   
   Repeat the movements two more times.
   　
2. Legs and arms are straight up above you. Your toes are pointed and hands are relaxed. Open and close your legs and hands gently, the movements are small. You inhale when your hands and feet are closed, and you exhale when they are open.
   
   Repeat the movements 2 more times. 
   　

II. Dragonfly Dancing

1. Inhale. Use your abdominal muscles to raise your legs straight up and open them wide apart. Then grasp your right foot with your right hand and your left foot with your left hand. To receive the maximum benefit from this exercise, you must keep the four limbs straight, with no bending of the elbows or the knees. Inhale when your legs and arms are fully extended, then hold your breath and let the chi enter your center channel. When you bring them back together in the center, the chi will move deep into your body. During the leg and arm opening and closing actions, negative chi will be expelled from your body, the positive chi will gather together inside your body and your body will generate heat. 
   
   Practice the opening and closing movements three times. 
   　
2. When all four limbs are back together, grasp your feet and bend your knees to bring the legs down toward your abdominal area. Pull the legs tightly against your abdominal area, compressing and stimulating the reproductive wheel. Apply the pressure again and continue to hold your breath. This deliberate movement can unblock the channels and open up the center, the reproductive wheel.
   
   Do this movement three times.
   　
3. Form a triangle with your legs by placing the soles of your feet together. Inhale and hold your breath. Firmly grasp the top edges of your feet and try to pull them up and over your forehead as far as you can, and let the chi enter your center channel. You can lift your head off the ground and try to press the triangle down towards your body as close as you can. This exercise can open up the reproductive center, the solar plexus energy center, and can ignite the inner fire inside your body.
   
   Repeat the movement two more times. 
   　

III. Dragonfly Curls in Three

1. Lie on your back. Create a triangle with your legs by bending your knees, crossing your lower legs and letting them lie flat on the ground. Support your head by crossing/overlapping your hands and putting them behind the back of your head. Inhale, bring your elbows in together and at the same time, bring your knees together. Then exhale. Relax the elbows and knees, open them wide and rest them on the ground.
   
   Repeat the movement two more times.
   　
2. Bend your knees, plant the soles of your feet firmly on the ground, forming a triangle.  Cross your hands and support your head. Inhale, hold your breath, then use your abdominal muscles to lift and curl your legs, your arms, your body, and your head into a ball in four successive movements (see NOTE). Then exhale.
   
   Repeat this two more times.

NOTE:

1. The first position is 45 degrees, the second is 60 degrees, the third position 75 degrees and the final position is the curled-up ball form. 
   　
2. If you cannot hold your breath long enough, then inhale at the beginning of each successive position. 
   　
3. Opening the shoulders and closing the elbows (like a bird flapping its wings) can help you to tuck into the ball form more easily.
   　
4. Inhale when you open the shoulders and hold your breath when you close the elbows in. 
   　

IV. Shake the Body