Part 1. Relaxation-Meditation

        Before we begin meditation, it is wise to begin with a prayer for help and a prayer for divine direction and protection, somewhat similar to this: O God help me (help us) during this meditation. O God give me (give us) your divine direction and protection.

       Just relax for about 4 minutes or more -- 1, 2, or 3 times a day and gradually, meditation will come.

       Meditation may be done in a chair, preferably with arms, or it may be done sitting on a mat, blanket, or sleeping bag in one of the four, cross-legged, sitting postures below:

The Four Crossed-Legged Sitting Postures are:

1. the simple crossed-legged posture,

2. the perfect posture -- with the legs crossed and with one foot between the opposite calf muscle and thigh muscle,

3. the half lotus -- with the legs crossed and with one foot on the opposite thigh, and

4. the full lotus -- with the legs crossed and with both feet on the opposite thighs.

Simply let go, let ourselves be, let the energy flow, and find that peace within.

Note: If needed, we may use a pillow, cushion, pad, or a folded blanket under the buttocks to help us to be more comfortable and to sit for a longer time. If we simply practice sitting in one of these crossed-legged postures each day, especially with a pillow, cushion, or pad, we can learn to be comfortable and relaxed in one or more of these sitting postures.

Plus More: Relaxation-Meditation:

       It is good to still all outer activity of the intellectual mind and the body, that is, to have a sitting relaxation-meditation each day. It is good to have a quiet meditation and/or a spiritual or classical music meditation for about 4 to 20 minutes each day, preferably two or three times a day. We can sit in a chair, preferably with arms, or sit in one of the four crossed-legged postures that are explained above. The ideal is to sit in a good posture, still the intellectual mind and the body, and just relax -- let go and the energy flow. Let the Higher Mind come through, the creative, inspirational, or intuitive mind.

       It is important to understand that as long as we have our eyes open, we tend to be in our rational, thinking, or intellectual mind. When we close our eyes and relax, we tend to be in our Higher Mind, the Mind of God or the Mind of Christ -- that intuitive, creative, or inspirational mind. This mind is also the Selective and Discriminative Intelligence.

       During meditation, the ideal is to go into a state of "listening grace." During this state, we may hear the "Inner Voice" or receive wonderful inspiration. We may also see beautiful visions or pictures. We may hear beautiful music -- the music of the spheres. We may even smell beautiful fragrances -- heavenly fragrances.

       It is generally good to meditate about 4 to 20 minutes each day, even two or three times a day. We may visualize ourselves in white light, and our heart as a golden sphere or pink sphere. Or we may visualize a white tube of light around us, about 18 feet in diameter, with violet light or violet fire in the center.

It is also good for us to be aware of the breathing and to do some breathing exercises.

       We can repeat affirmations, meditate or contemplate on any thing we wish, visualize beautiful scenes or pictures, or listen to the Inner Voice.

       Listening to the heartbeat or being aware of the heartbeat may be a beneficial practice during meditation and may strengthen the heart and improve the energy flow in the body.

       To listen to the heartbeat, we may lie down or sit up and place the tips of the fingers of one hand or both hands over the heart. We may gradually become aware of the heartbeat, and enjoy being aware of the heartbeat. We may also place our fingertips on our pulse near the wrist.

       If we like, we may do an affirmation, such as, "I AM all Light, I AM all Love," to the beat of the heart.

       See the link, which follows, for more teaching on meditation.
More on Meditation

Awareness of the Heartbeat

       Practicing awareness of the heartbeat can be useful in strengthening the heart and helping the body to relax and helping to improve our energy level. It may be best to start practicing while lying down and placing the hands over the heart.


Part 2. Breathing With Awareness
and Four-Part Breathing Exercises

Breathing with Awareness, or Observing our Breath,
or Turning Our Attention to Our Breath:

       Breathing with awareness or observing our breathing helps to slow down the breathing, deepen the breathing, and helps to heal and rejuvenate the body.

       One or both hands may be placed on the belly, or one hand on the belly and one hand on the chest or over the heart. As we gradually breathe in, the belly should expand, and as we gradually breathe out, the belly should contract. This is proper, good, normal breathing. If you do not breathe like this, you can gradually retrain the breathing.

       May be done sitting down, lying down, or standing up, but for most people it is best to lye down, and put one or both hands on the belly; or one hand on the belly and one hand on the chest or over the heart.


"Listening" to the breath:

       We can "listen" to our breath by placing our hands or palms over our ears, and the fingers may be behind the neck or head. We can best do this when sitting at a table and resting our elbows on the table, or lying down with the fingers behind the neck or head and the elbows up in the air.

       "Listening" to our breath can further enhance the awareness of our breath.

       May be done sitting down; preferably, with the elbows resting on a table; or lying down, which generally works best.

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A Four-Part Foundational Breathing Exercise
The Complete Breath -- The Four-Part Complete Breath

May be done sitting down, lying down, or standing up.

       1. Belly Breathing or One-Part Breathing or Deep Diaphragmatic Breathing:
Gradually breathe in, expanding the belly, and then gradually breathe out, contracting the belly.

       2. Belly and Chest Breathing or Two-Part Breathing:
Gradually breathe in and expand the belly and chest, and then gradually breathe out, contracting the chest and the belly.

       3. Belly, Chest, and Upper Chest Breathing or Three-Part Breathing:
Gradually breathe in, expanding the belly and chest, and lifting the shoulders a little, and then gradually breathe out, lowering the shoulders, contracting the chest and belly.

       4. Belly, Chest, Upper Chest, and Head to the Back Breathing; or Four-Part Breathing:
Gradually breathe in, expanding the chest and belly, lifting the shoulders a little, and tilting the head back, and then gradually breathe out, tilting the head forward, lowering the shoulders, contracting the chest and belly.



Note: It may be best to start with Part 1 and gradually work up to four repetitions or more, than go on to part 2, Part 3, etc.

Note: Doing one or two of the parts above may be plenty in the beginning. Do only what is reasonable for your body.

Generally speaking, we breathe in through the nose and either, out through the nose or out through the mouth. If we breathe out through the mouth, we generally purse the lips and blow out with a gentle soft whistle. Blowing out through the mouth acts as a gentle cleansing breath.

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Standing, Two-Hands, Double-Good Breathing Exercises

       Each of the following breathing exercise are "double good" because they are both a breathing exercise and a physical exercise, and we get the benefits of both a breathing exercise and a physical exercise. Each of these breathing exercise has four parts. It may be good to start with one of two of the breathing exercises, or even one or two parts of one or two of breathing exercises, and then go on from there.

       Generally speaking, we breathe in through the nose and either, out through the nose or out through the mouth. If we breathe out through the mouth, we generally purse the lips and blow out with a gentle soft whistle. Blowing out through the mouth acts as a gentle cleansing breath.


Important Note: Since there is only a verbal explanation of these breathing exercises, you may or may not understand how to do them. If you do not understand how to do them, you may take your best guess, or just skip over the ones you don't understand. Maybe, if and when you come back to them, you may understand them.

       One day I hope to have still pictures with "arrow movements", which will help somewhat. Moreover, I hope to have a video of these breathing exercises as soon as I can on this website.

       Each of the following "double-good breathing exercises" are done from a standing relaxation-meditation position.

Basic Two-Hand Breathing Breathing Exercise
       1. Move the hands up, generally with palms up, in front of the body, and gradually breathe in.
       2. Then move the hands down, generally with palms down, back to the side.
       3. Then move the hands up from the side of the body over the head, and gradually breathe in.
       4. Then move the hands down, back to the side, gradually breathe out

First Four, Two-Hand, Double-Good Breathing Exercises

1. Hands Up-Down Breath
       Hands up, belly out, breathe in; hands down, belly in, breathe out. Standing with the palms of the hands facing the belly, and with up-down movements of the hands.

       1. Gradually raise the hands to the top of the belly and breathe in, and then gradually lower the hands to the sides and breathe out.
       2. Gradually raise the hands to the chest or heart level and breathe in, and then gradually lower the hands to the sides and breathe out.
       3. Gradually raise the hands to the shoulder level and breathe in, and then gradually lower the hands to the sides and breathe out.
       4. Gradually raise the hands above the head and tilt the head back and breathe in, and then gradually lower the hands to the sides and breathe out.

Note: It may be best to start with Part 1 and gradually work up to four repetitions or more, than go on to part 2, Part 3, etc.


2. Hands Out-In Breath
       Hands out, belly out, breathe in; hands in, belly in, breathe out. Standing, with the palms of the hands facing the body, with out-in movements of the hands out towards the sides and in towards the belly.

       1. Bring the hands to the belly, palms facing inward. Gradually move the hands out from the belly and breathe in, and then bring the hands back to the belly and breathe out.
       2. Bring the hands to the chest or heart level, palms facing inward. Gradually move the hands out from the chest and breathe in, and then bring the hands back to the chest and breathe out.
       3. Bring the hands to the shoulder level, palms facing downward. Gradually move the hands out from the shoulders and breathe in, and then move the hands back to the shoulders and breathe out.
       4. Bring the hands above the head, or on the side of the head, with palms facing downward or toward the head. Gradually move the hands out from the head and breathe in, and then bring the hands back over the head or on the side of the head and breathe out.

Note: It may be best to start with Part 1 and gradually work up to four repetitions or more, than go on to part 2, Part 3, etc.


3. Hands Head-to-Knee Breath
Hands Up and Around the Sides of the Head and Down to the Knees Breath

       1. Bring the hands up and around the sides of the head, breathe in, and push the belly out;
       2. Then gradually move the hands down and rest them on the knees, breathe out, and pull the belly in.
       3. Bring the hands up and around the sides of the head, breathe in, and push the belly out;
       4.. Then gradually move the hands down and toward the back of the body, breathe out, and pull the belly in.


4. Hands Head-to-Toe Breath
Hands Up and Around the Sides of the Head and Down to the Toes Breath

       While bringing the hands up and around the sides of the head, breathe in, and push the belly out; and then while moving the hands down toward the toes, breathe out, and pull the belly in. This breath will be explained in detail later.

       1. In the Front,
       2. In the Back,
       3. On the Right Side,
       4. On the Left Side.


Guideline: Strive to do four, or more, repetitions of each of the four breaths above.

Note: Each of the breathing exercises above, may, also, be repeated as desired.

Note: Doing one or two of the parts above may be plenty in the beginning. Do only what is reasonable for your body.

Generally speaking, we breathe in through the nose and either, out through the nose or out through the mouth. If we breathe out through the mouth, we generally purse the lips and blow out with a gentle soft whistle. Blowing out through the mouth acts as a gentle cleansing breath.


Part 3. Stretching Exercises
and Neck and Back Exercises

Stretching Exercises -- Four Basic Stretches

       1. Conscious or Creative Stretch -- A Do-It-Yourself Stretch, or Creative Stretch.

       Just move the body or stretch the body in any proper way that it wants to move or stretch. Be creative, and the body will may move and/or stretch better and better if we practice on a regular basis, that is, at least three times a week.

       These "stretches" may gradually become beautiful flowing movements, that can be called a "Free Form Tai Chi", or "Free-Flowing Tai Chi", "Holy Spirit Tai Chi" or the "Cosmic Mother Flow".

Affirmations of the Holy Spirit Flow or the Cosmic Mother Flow:
       As above, so below, I AM that Holy Spirit Flow (or Cosmic Mother Flow).
       So below, as above, I AM that Holy Spirit Love (or Cosmic Mother Love).
       I AM flowing, growing, and glowing in His (Her) Love.

Note: This "Holy Spirit Flow" or "Cosmic Mother Flow" may be done to beautiful music, especially, to waltz music. I, William Star, find that when I do this "flow" to waltz music, it enhances the flow, and I can flow longer and better.

Another Important Note: In all the exercises or movements in this Tai chi Chi kung, we can be creative and change the movement in any way we like. Or, if you are not sure how to do a movement, just take your best guess, and do anything that you might think is close, or that works or flows for you.

       2. Heaven to Earth Stretch with Two Hands

       Stretch your hands up to heaven, above the head; and then bring our hands down to the earth, toward the feet, generally breathing in as we stretch up and breathing out as we bend forward and strive to or touch the feet or the earth.


       3. Heaven to Earth Stretch with One Hand, or Alternate Hands Stretch

       We lift one hand up, and then the other hand up, and keep alternating until we have had enough.


       4. Angel Wings Stretch or Palms Up Stretch

       From the sides, we raise our hands above the head with the palms up, and bend our knees, if we like, and then gradually straighten the knees and bring the hands down to the side, gradually breathing in as we lift the hands, and gradually breathing out as we lower the hands down to our sides.


Note: These four stretches can be done in any order, or just one or two of them may be done.


A Second Set of Stretching Exercises -- The Cross Stretches

       1. The Basic Cross with Hands Outstretched to the Sides

       2. The Cross with Forward and Backward Bend with Hands Outstretched to the Sides

       3. The Cross with Side to Side Movements with Hands Outstretched to the Sides

       4. The Cross with Side-to-Side Movements with Alternate Vertical Arm Circles.


Neck and Back Exercises:

Four Neck Exercises

       A do-it-yourself neck adjustment, alignment, and potential correction of any injuries that may have happened in the past.

       1. Forward and Backward,

       2. Right-Left or Sideways,

       3. Turning or Twisting, and

       4. Circular in Two Directions


Four Mini-Massages
       After the neck exercises, four "mini-massages", may be done, or these may be skipped, and we go on to the back exercises:

       1. Neck massage, with one or both hands,
       2. Medulla massage at the top of the back of the neck in the crevasse there, with the tips of the fingers of one or both hands,
       3. Ear massage, with appropriate hand to each ear,
       4. Scalp and head massage.


Four Back Exercises

       A do-it-yourself back adjustment, alignment, and potential correction of any injuries that may have happened in the past.

       1. Forward and Backward,

       2. Right-Left or Sideways,

       3. Turning or Twisting, and

       4. Circular in Two Directions

For all of the back exercises, the hands are generally placed on the hips, palms facing down.

Some of the benefits of the neck and back exercises are: increased flexibility, better posture, stronger neck and back, better functioning of the organs in the abdominal area, better elimination, etc.

Part 4 -- Classical Hatha Yoga

Exercises, Postures, or Asanas

1 to 18

We begin with the standing relaxation pose, with the feet spread a comfortable distance apart, generally considered step “0”. Step "0" should be done with each posture, but it is left out of these instructions since it is the same in each posture.

Then we do step 1, and proceed in the forward order to do each step or stage of the exercise or posture. For most of the postures, we hold “the actual posture” for a comfortable or reasonable period of time. Then, we may relax, do the reverse order back to the standing relaxation-meditation position.

1. The Pose of Salutation (5 steps or stages)

1. Heels together, toes apart.

2. Kneel down with the hands relaxed along the sides.

3. Place the head on the floor with the hands along the sides palms up.

4. Place the hands in front of the head, palms together. We can adjust the distance between our head and the knees so that we are comfortable.

5. Lift the feet and hold the position as long as we are comfortable.

(Then lower the feet, and for additional benefit we may intertwine the fingers, support the head and rest in this position as long as we are comfortable. Then we reverse the order, go from step 4 to 1, and return to the standing relaxation-meditation position.)

2. The Salutation to the Sun or Sun Salutation (14 steps or stages)

1. Heels together, toes apart.

2. Extend the hands above the crown of the head, palms together.

3. Bring the hands to the forehead center.

4. Hands to the throat center.

5. Hands at the heart center.

6. Hands at the solar plexus.

7. Hands at the seat of the soul (below the navel).

8. Hands at the base of the spine.

9. Kneel down with hands at the crown.

10. Go into the pose of salutation with the feet up.

11. Lift the head, spread the hands about shoulder width, bring the right knee forward, and extend the left leg back, and look up.

12. Lift the hips and go into the triangle pose.

13. Lower the hips, lift the head and go into the “resurrection pose,”

14. Lower the head and relax (for the completion of the forward order)

(Then reverse the order of the steps or stages given. In the reverse order, in step 11, bring the left knee forward and extend the right leg back. That is the only difference between the forward and reverse order. When we return to step 2, we may keep the hands above the head or extend them from the shoulders and turn in a clockwise direction until we feel like stopping.)

Also, the ideal is to generally do this whole exercise in the sun, facing the sun, but not looking directly into the sun.)


Note: The Sun Salutation is a pose and counterpose in one, that is, in the pose, the trunk of the body is bent forward, and in the counterpose the trunk of the body is bent backward. This helps to development better muscle tone, flexibility, and circulation; and it may reduce the time needed to develop deep relaxation.

Postures 3 to 16 are done in pose and counterpose, that is, the odd numbers, 3, 5, 7, etc., are poses, that is, the trunk of the body is bent forward, and the even numbers, 4, 6, 8, etc., are counterposes, the trunk of the body is bent backward. Doing the postures in pose and counterpose makes it easier to remember them. Also, this is the best set of postures, I, William Star, have ever seen as far as doing the postures in pose and counterpose.

3. The Shoulder Stand or Integral Shoulder Pose (4 steps or stages)

(A pose. The trunk of the body is bent forward)

1. Heels together, toes apart.

2. Lie down on the back in a relaxed comfortable position, with hands relaxed along the sides.

3. Bend the legs at the knees, and bring them up into the air, that is, at a 90% angle to the floor, bending them slightly for comfort, with the back remaining on the floor.

4. Lift the back and support the hips with the hands. As much as possible, strive to balance the weight on the shoulders. The chin should be near or touching the chest. Breathe naturally and do not hold the breath. Relax all muscles that are not necessary. A number of people may not be able to do step 4, and that is fine. Just do the other three steps, and keep practicing.

(To reverse the order, we gradually lower the knees toward the head and then gradually lower the back to the floor. Rest here as long as it is needed. Then we stretch the hands out over the head, sit up and touch the toes, and stand up to complete the posture.)

4. The Fish Pose or Arched-Back Pose with Legs Crossed (6 steps or stages)

(Actually, a counterpose. The trunk of the body is bent backwards.)

1. Heels together, toes apart.

2. Sit down in a simple crossed-legged position (if you can). Otherwise, stretch the legs straight out.

3. Try to bring one foot up onto the opposite thigh for the half-lotus position, or do the best we can.

4. Try to bring the other foot up onto the opposite thigh for the full-lotus position, or do the best we can.

5. Grab hold of the toes, bend forward, roll back and lie down if we are able.

6. Using the elbows for support, arch the back and place the head on the floor. The buttocks remain on the floor. Hold for a reasonable period of time.

Note: We may do a rocking movement by grabbing hold of the toes, swinging the feet up and over the head, then swinging them downward, coming up to a sitting position, and bending forward. Then repeat the rocking movement, and end at the sitting position. (Relax here for a reasonable period of time, and then continue to reverse the order to the standing position.)


5. The Standing Crane Pose or Standing Forward Bend (4 steps or stages)

(A pose. The trunk of the body is bent forward.)

1. Heels together, toes apart.

2. Extend the hands above the head, with the hands relaxed at the wrist.

3. Bend the body forward with the hands extended toward the floor.

4. Do a gentle bounce. Stop and relax. Strive to get the head between the knees with the hands holding the legs right above the ankles, and remain there for a comfortable period of time.

(Reverse the order, and remember to extend the hands in step 2.)

6. The Bow Pose (5 steps or stages)

(Actually a counterpose. The trunk of the body is bent backward.)

1. Heels together, toes apart.

2. Lie on the stomach.

3. Bend the legs at the knees.

4. Grab hold of the ankles, thumbs on one side, and fingers on the other.

5. Lift up, striving to raise the body in the shape of a bow. Hold for a reasonable amount of time.

Note: We may do a rocking movement, moving the body forward and backward like a rocking horse, and then stop. Also, we may do a roll over movement, first to roll over to one side and then to the other, coming back to the center. (To reverse the order, lower the body, let go of the ankles, and relax. Then stand up.)

7. The Topsy-Turvy Pelvic Pose (4 steps or stages)

(A pose. The trunk of the body is bent forward.)

1. Heels together, toes apart.

2. Lie on the back.

3. Bend the legs at the knees, and bring them up into the air, that is, at a 90% angle to the floor, with the back remaining on the floor.

4. Lift the back, and support the hips with the hands. Then strive to straighten the legs so that they are perpendicular to the floor. Hold for a reasonable amount of time. Note: The weight is not balanced on the shoulders. There is a different center of gravity from the shoulder stand. (To reverse the order, gradually lower the knees toward the head and then gradually lower the back to the floor. We rest here as long as it is needed. Then we stretch the hands out over the head, sit up and touch the toes, and stand up to complete the posture.)

8. The Half Fish Pose or Arched-Back Pose with Legs Straight (3 steps)

(Actually a counterpose. The trunk of the body is bent backward.)

1. Heels together, toes apart.

2. Lie on the back, with the hands relaxed along the sides.

3. Using the elbows for support, arch the back and place the head on the floor. Relax all muscles below the hips. The buttocks remain on the floor. The hands can be relaxed on the thighs or the floor. Hold for a reasonable period of time. Breathe naturally. (Relax the body and reverse the order.)


9. The Plow Pose (5 steps or stages)

(A pose. The trunk of the body is bent forward.)

1. Heels together, toes apart.

2. Lie on the back in a comfortable relaxed position.

3. Bend the legs at the knees, and bring them up into the air, that is, at a 90% angle to the floor, with the back remaining on the floor.

4. Then, if possible, bring the feet up and over the head and try to touch the toes to the floor, and try to straighten the legs.

(Note: A rocking movement may be done to try to bring the feet up and over the head.)

5. If possible, brings the hands next to the feet.

(To reverse the order, slowly lower the back and bring the hands to the sides. Then stand up and relax.)

10. The Resurrection Pose (3 variations)

(Actually a counterpose. The trunk of the body is bent backward.)

First Variation – the Unsupported Pose

1. Heels together, toes apart.

2. Lie on the stomach with the hands along the sides and palms up.

3. Lift the head and chest without support of the hands, hold for a while, and then lower the head and chest.

Second Variation – The Supported Pose

1. Brings the hands palms down, next to the shoulders.

2. Extend the hands and lift the head and chest, hold for a while and then lower the head and chest, and bring the arms to the side.

Third Variation – The Flying Pose

1. Extend the hands out in front of the head, palms together.

2. Lift the head and chest and extend the arms out like wings.

3. Swing the arms in front of the head and clap the hands, while lowering the head and chest. Then bring the arms to the side and relax.

(To reverse the order, stand up and relax.)

11. The Yogic Symbol Pose (3 variations)

First Variation – Toes Symbol Pose

1. Heels together, toes apart.

2. Sit down in a simple crossed-legged position.

3. Try to sit in a half lotus position with one foot on the opposite thigh.

4. Try to sit in a full lotus with both feet on the thighs.

5. Grab hold of the toes and bend forward and do a gentle bounce.

6. Come up and stop and relax.

Second Variation -- Knuckles Symbol Pose

5. Bring the knuckles together and then place the hands into the belly with the fingers facing the belly and massage the belly. Stop and relax.

Third Variation – Hands Behind the Back Symbol Pose

5. Place the hands behind the back and try to touch the opposite toes.

7. Bend down and bounce and try to touch the head to the floor.

(Come back to standing position)


12. The Half Wheel Pose (5 steps or stages)

1. Heels together, toes apart.

2. Lie on the back.

3. Bend the legs at the knees and bring the feet next to the hips with the feet flat on the floor.

4. Bring the hands over the shoulders and place the palms down on the floor with the fingers pointing toward the feet.

5. Arch the back, lifting the whole body off the floor, and place the crown of the head on the floor.

(Then reverse the order of the steps or stages given. Relax in step 2 if needed. Note: In the beginning, if steps 4 or 5 are too hard, it may be better to do the bridge pose; that is, simply lift the back and buttocks off the floor, with the hands supporting the back.)

13. The Sitting Crane Pose or Sitting Forward Bend (5 Steps or Stages)

1. Heels together, toes apart.

2. Lie on the back in a comfortable relaxed position.

3. Stretch the hands out over the head and relax.

4. Sit up and touch the toes if possible.

5. Do a bouncing movement striving to get the hands pass the feet, If we are able to get the head between the knees, remain there for a reasonable period of time and hold the ankles.

(Then reverse the order of the steps or stages given. Relax in step 2 if desired.)

14. The Locust Pose or Grasshopper Pose (Three variations)

Half Locust Pose Raising the Left Leg

1. Heels together, toes apart.

2. Lie on the stomach.

3. Lift the left leg from the floor striving to keep it relatively straight.

4. Move the right arm away from the side. Roll over onto the right side, rest the head against the floor, and place the left hand on the left thigh. Hold and then come down to step 2.

Half Locust Pose Raising the Right Leg

3. Lift the right leg and strive to keep it relatively straight.

4. Move the left arm away from the side. Roll over onto the left side, rest the head against the floor, and place the right hand on the right thigh. Hold and then come down to step 2.

Full Locust Pose with Both Legs

3. Place the hands palms up under the thighs. Using the hands to support the thighs, lift both legs off the floor striving to keep them relatively straight. Hold for a reasonable period of time.

(Then reverse the order by coming down to steps 2, 1, and 0. Relax in step 2 if needed.)


15. Supine Pose of Firmness and Luster (6 Steps or stages)

1. Heels together, toes apart.

2. Lie on the back in a comfortable relaxed position.

3. Bend the legs at the knees, and bring them up into the air, that is, at a 90% angle to the floor, bending them slightly for comfort.

4. Intertwine the fingers behind the knees.

5. Lift the body and strive to balance the body on the buttocks with the head as close to the knees as possible. The body will be in a “V”.

6. Rock all the way back into the plow pose and then all the way forward into the sitting crane pose several times. Stop in the “V” position.

(Reverse the order and come back to the standing position.)

16. Kneeling Pose of Firmness (6 Steps or Stages)

1. Heels together, toes apart.

2. Kneel down with the arms relaxed along the sides.

3. Spread the feet apart, keeping the knees together.

4. Try to sit down between the feet. (If this is not reasonable, bring the feet together and sit down on the heels, if that is reasonable. Lean back using the arms for support.)

5. Lie back if possible, if one is able to sit down between the feet.

6. Bring the hands behind the head and cross the arms behind the back, with the palms on the back. (Then reverse the order.)

17. The Triangle Pose (14 Steps or Stages)

1. Heels together, toes apart.

2. Spread the feet into a comfortable position, a little more than shoulder width, and extend the arms out to the side.

3. Try to touch the right hand to the right toe. Extend the left hand up and try to look up at the left index finger.

4. Try to touch the right hand to the left toe. Then go back to step 3 and then step 2.

5. Try to touch the left hand to the left toe. Extend the right hand up and try to look up at the right index finger. Then go back to step 3 and then step 2.

6. Bend the body forward with the arms extended as in step 2. Do a gentle bounce. Come back to step 2.

7. Very gently bend the body back and then come up to step 2.

8. Turn the trunk of the body to the right.

9. Bend over toward the right knee, do a gentle bounce; then come up.

10. Lean back and then forward and then return to step 2 with the body forward.

11. Turn the trunk of the body to the left.

12. Bend over toward the left knee, do a gentle bounce; then come up.

13. Lean back and then forward and then return to step 2 with the body forward.

14. Lower the arms and relax, and then do steps 1 and 0


18. The Complete Relaxation Pose (About 15 Steps or stages)

1. Heels together, toes apart.

2. Lie down on the back in a very comfortable relaxed position, with the hands in any comfortable position.

3. Move the toes of the right foot forward and backward, and then relax the toes.

4. Move the toes of the left foot forward and backward, and then relax the toes.

5. Move the right foot forward and backward, and then relax the right foot.

6. Move the left foot forward and backward, and then relax the left foot.

7. Lift the right leg three to six inches off the floor, hold it, and then drop it and relax it.

8. Lift the left leg three to six inches off the floor, hold it, and then drop it and relax it.

9. Relax the hips and buttocks.

10. Relax the back, the lower part of the back and the upper part of the back.

11. Relax the chest and stomach, and let them flow naturally with the breathing.

12. Relax the neck. The head may be turned side to side to help relax the neck.

13. Relax the face. eyes, and scalp.

15. At this point we may do eye exercises and palm the eyes, or we may do them later during the sitting relaxation-meditation.

16. Let our whole body relax, and remain there as long as we like.

Then if we like, we can come to a sitting position and do breathing exercises (pranayam) and a sitting relaxation-meditation.

Important Notes: The complete relaxation pose, and all of the poses, can be changed or enhanced in any way we like to better suit our needs.

Step "0" should be done with each posture, but it is left out of these instructions since it is the same in each posture. Step "0" is "Spread the feet and relax or standing relaxation-meditation pose.

A good general guideline is to do an even number of postures, such as 2, 4, 6, 8, etc. and then to follow that with the complete relaxation pose, # 18.

Another good general guideline is to practice at least 15 minutes a day.

In # 3, the shoulder stand, and # 7, the topsy turvy pelvic pose, in stage 3, we can put the hands behind the knees and do a rocking movement, to come up into step 4.

It is important to remember that every step or stage has its benefits, so we don’t have to do all the steps or stages in the asanas to receive a great deal of benefit.

All the poses, except poses 17 and 18, are done in a forward order and then a reverse order, In poses 1 to 16 the reverse order is generally the same or similar to the forward order.

After you learn how to do each posture, to get a quick reminder of the names of the postures, and their order, refer to the list that follows these notes.

The headstand is generally considered an advanced posture, and should be done only by those who are ready for it, and who can do it safely.

While doing the exercises or postures, we may listen to relaxing music.

The plans are to one day include “step-by-step pictures” with these yoga exercises, and if anyone would like to help in doing this, it would be appreciated.

If we work at a regular job, it can be good to take “yoga breaks” instead of coffee breaks. If we don’t have a place to lie down, or if it is not appropriate that we lie down, we can at least do sitting relaxation-meditation, breathing exercises, neck and back exercises, the standing crane pose, #5, and the triangle pose, #17.

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My Personal Story or Testimonial on this Page or Subject:
To be given as time permits and as the inspiration is given.

Putting These Teachings Into Practice, or Moreover, a Greater Practice
       We may meditate on this teaching and see if and how we are to put it into practice, or a greater practice, to help fulfill our divine plan.
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       Affirmation: I AM able to put these teachings into practice, or a greater practice, because, with God all things are possible.

This page will be improved, and more teaching and links will be added as often as possible.

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An Open Copyright of Love © by An Open Door of Love
from the website: www.anopendooroflove.org
A Sharing and Caring Copyright

Note: These teachings are God's gift and God's love to us all. You may use them at your own good discretion, as long as you keep the copyright above, this note, and the closing below. It is my desire that more people find the website, www.anopendooroflove.org, where this information came from. It is my desire that they be able learn more about the many other good things on the website, and be blessed by the website.
       Furthermore, you are encouraged to share these teachings with as many people as possible so that they may receive this blessing and benefit. Our desire is to work in a cooperative and complimentary Christ Love with all people. You may put these teachings on any appropriate website, send them in emails, use them in any book, copy them and share them with others, etc. as long as you include the copyright above, this note, and the closing that follows.

Closing: In God's Love and Light, I AM, William Star

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The Importance of Good Discernment or Good Discretion
       The Discernment of the Holy Spirit
       The Discernment of Our Holy Christ Self or Holy Christ Buddha Mind
              The Selective and Discriminative Intelligence Within Us
       Affirmation: I AM the Pure Mind of God and the Mind of Christ in me (or us).




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       in the United States of America (U.S.A.)

       A Sacred and Sponsored Nation of Light and Love

       A Home of the 'I AM' Race
               If we rearrange the letters of America -- we can get "I am race".

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Note: At times the leaders and the people of America have done things that are not right, as the leaders and peoples of all nations have done, so I ask forgiveness for anything that the leaders or peoples of America have done that has not been right, but, in general, America is and has been a Great Land of Freedom and Love to the Earth, and I am grateful for such a God-Given Land. And, I might add that every nation should be a "God-Given Land," and all nations should form a "Family of Nations" or S.U.N., a Spiritual United Nations, under the One God -- called by many names. And all people should form "One Family of God" under Heaven. And I hope and pray that we can all say: "In God: We Trust!"

I AM the Victory of Love, and I AM the Love of Victory!

As above, I AM that Magic Presence of Love,
So below, I AM that Magic Love everywhere I go,

And as I AM that Magic Love everywhere I go,
I will reap that Magic Love that I sow.

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Thank you and God Bless You.

Always Victory and Always Love

Love is the way -- Love is the key!

Come Home, my Beloved,
to the Heart of Everlasting Love.

(Paul the Venetian)

I AM An Open Door of Love;

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