Golden Mother Yoga - Intermediate Class - 4. The Gnostic Turtle Carrying the Precious Medicine Vitality Pill

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The Gnostic Turtle Carrying the Precious Medicine Vitality Pill

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This exercise can help you to cultivate your vitality of life and your internal power. The “vitality pill” is the “dan-tien”—the essence of life. 

1. Place your hands (keeping the palms facing upward) on the ground in front of you. Inhaling slowly, move your hands smoothly along the sides of your body and over your head until you are reaching as high as you can, with your hands overlapping at the highest point.  Take another deep breath and stretch your body up further. Slightly lower your chin, hold your chi, then let the chi go down your center channel and collect in your dan-tien.
   　
2. Relax your body and use your dan-tien strength to lean forward from the hips and touch your right foot. Your head should be touching your knee and your body should be resting on top of your leg.
   　
3. Place your palms face upward on the ground on each side your right foot. Inhale, relax, then slowly raise your body, gently pulling your hands alongside your leg and lifting them off the ground as your body straightens up. Continue to raise your hands until they are at their highest point above your head and repeat all the steps in this section.
   　
4. Change sides (i.e., extend your left leg, bend your right leg) and repeat the same movements described above, three times.
   　

1. In a sitting position, bring the soles of your feet together, forming a triangle with your legs.  Bring your heels in as close to you as possible, keeping the soles pressed together. Adjust the triangle to a comfortable position, tighter for those with more flexibility, more relaxed for those with less flexibility.
   　
2. Position your hands in front of your dan-tien, then inhale slowly and move your hands smoothly along the sides of your body and over your head until you are reaching as high as you can, with your hands overlapping at the highest point. Take another deep breath and stretch your body up further. Slightly lower your chin, hold your chi, then let the chi go down your center channel and collect in your dan-tien.
   　
3. Inhale, hold the chi, then gently lean forward until your forehead touches the ground. (Depending on your flexibility, you may find it easier to rest your forehead on your feet.) Cross your hands with your palms facing downward and place them on the back of your neck. 
   　
4. The gnostic turtle prostrates to the Buddhas: (Hold your breath and keep your forehead on the ground as you prostrate to the deities. All hand postures are positioned at the back of your neck/head.)
   　
   1. First prostration (homage) to the Buddhas of the Ten Directions—palms together, fingers pointed upward.  This is called the “shrine mudra.”
      　
   2. Second homage to all Bodhisattvas—wrists together and fingers spread apart to form a lotus flower (thumbs together and little fingers together). This is called the “lotus mudra.”
      　
   3. Third homage to the Diamond Protectors—palms together, fingers interlaced just below the fingertips. This is called the “diamond handclasp mudra.”. 
      　
5. Relax your hands and you body is still leaning on the ground. Stretch your arms out in front, relax and inhale. Then you slowly raise your body up as you retrieve and slide your hands alone the ground in the letter “S” movements. Sit up and place your hands on your knees. Repeat the movements in part two, 2 more times. 

• Do not use any power when you do the movements in this exercise—all movements should be slow and gentle, like a turtle.
  　
• Do not raise your shoulders.
  　
• keep your wrists, fingers, and all the muscles in your body completely relaxed. 
  　
• Follow the proper breathing technique when you do the movements.
  　
• When your hands reach the highest point above your head, take one big breath, bring the chi to your dan-tien, then hold it there. 
  　

1. Sit in the double-lotus position and grasp your big toes. Inhale, chi to dan-tien, tighten the buttocks. Curve your back, continue to grasp your big toes, then use your abdominal muscles to rock backward and forward. Exhale.
   　
2. Remaining in the lotus position, place your hands behind your back.  Lean backward to a 45 degree angle and hold the position for three seconds.
   　
3. Release your legs from the lotus position, remain sitting, put your feet flat on the ground, knees bent. Place your hands on the ground behind you, leaning backward to the 45 degree angle again. Inhale, hold your chi, flex your ankles (i.e., toes pointed toward you) and bring your feet toward you as close as you can. Focus your chi in your feet and heels, then kick your feet out rapidly a few times (keeping the ankle/foot flexed). Exhale, then relax.
   　

Edited by Reverend Lian Deng

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