Microcosmic Orbit (Part 4)

Focusing your attention on the lower tan tien, warm this center. To do this, you should take several quick and energetic inhalations and exhalations using the “belly breathing” type. As you exhale, slightly tighten the muscles of the perineum, and the energy will flow into the “sexual palace”. On the next exhalation it will descend to the point of the perineum.

Contract the muscles of the anus slightly, then the area 2.5 cm above the anus, and the energy will begin to flow from the lower end of the functional channel to the control channel, then to the sacral center.
Inhale and the energy will rise to the kidney point, then to the adrenal point, then to the “cushion of jade” and finally to the occipital point.
Exhale, and the energy will descend to the pituitary point, then to the palate point, then to the throat point, solar plexus and return to the lower tan tien.
The number of repetitions of energy circulation is not limited. At the end of the meditation, accumulate energy in the lower tan tien.

Men

By force of will, force the energy to make 36 revolutions clockwise in the lower area of ​​the tan tien. The circle of circulation is approximately 7.5 cm in diameter. The energy begins a circular movement, descending from a point located 3 cm to the left and above the navel.
Now reverse the direction of circulation. The energy begins to move counterclockwise. The diameter of the circulation circle is 7.5 cm, the starting point of movement is located 3 cm below and to the right of the navel.

Change the direction of circulation again. Repeat the procedure 6 to 24 times. Energy moves clockwise. At the last revolutions it approaches the navel, at the completion stage it concentrates directly in the navel.

Women

Direct the energy in a counterclockwise circle. Repeat the exercise 9-36 times. The diameter of the circulation circle is 7.5 cm. The movement of energy begins from a point located to the right and 3 cm above the navel.
Reverse the direction of circular circulation. Repeat the exercise 6 to 24 times. Energy flows clockwise. In the last revolutions it approaches the navel, and in the final stage it concentrates in the navel.
Work on the microcosmic orbit exercises before attempting other exercises.
All my methodological recommendations are compiled so that a beginner does not harm his health. At the same time, I would like to draw your attention to the fact that without a deep knowledge of the fundamental exercises discussed above, there is no point in starting to study more complex ones.

The previously discussed exercises will take at least 23 weeks to master. Nobody builds a house from the second floor. Therefore, before you start studying complex exercises, master simpler ones, thereby laying a solid foundation for Taoist yoga.