Grand Master Lotus Light Charity Society Lotus Light Lei Zang Si Temple Golden Mother Yoga Chinese Version
Golden Mother Yoga strengthens the body, heals illness, and can add years to your life.
　
　
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Yoga Lesson
Saturday 2:00PM -
3:30PM
Lotus Light Lei Zang Si Temple
 #200-357, East Hastings Street, Vancouver, B.C, Canada, V6A 1P3 
Tel: 1(604)685-5548
Fax: 1(604)685-5598

　
　

Golden Mother Yoga - Intermediate Class - 6. Phoenix Circling Over the Jade Pond

 　

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Phoenix Circling Over the Jade Pond

I. Phoenix's Feet on the Ground

Starting position: On your hands and knees, your arms and legs perpendicular to the ground, head up and looking forward.

  1. Inhale. Position your right knee up against your chest, your right foot flat on the ground. Now, extend the leg straight out behind you and raise it up as high as you can—the higher, the better. You should feel the pressure in your back and in your buttocks
    　
  2. Keep both arms straight and your right leg up in the air. Inhale, hold your breath, push the chi down to maintain the stability in your body and in your left knee, which is supporting your weight. Then, twist and turn your waist to the left and let your right leg swing over to the left as far as you can. Hold this position for three seconds.  Now, slowly move your right leg back to the center and slowly lower your right knee back to the ground. Exhale and stabilize the chi in your body. 
    　
  3. When your chi is stable again, repeat the movements in steps 1 and 2 with your left leg.
    　
  4. Repeat steps 1 and 2 for each leg two more times.
    　

II. Phoenix’s Elbows on the Ground

Starting position: On your forearms (hands flat) and  knees, upper arms and legs are perpendicular to the ground, head up and looking forward.

Follow the same steps as for “Phoenix’s Feet on the Ground” above. 
　

III. Phoenix’s Head on the Ground

Starting position: On your forearms (hands flat) and knees, upper arms and legs are perpendicular to the ground.  Head is lowered and forehead rests on the ground. 

Follow the same steps as for “Phoenix’s Feet on the Ground” above. 

The Closing Movements:

The closing movements are very important in this exercise because the chi has accumulated in your head. Before you complete the exercise and get up, you should adjust and settle the chi, bringing it back to your body.  Do not lift your head immediately after completing the “Phoenix’s Head on the Ground.”

Your arms remain flat on the ground, your head remains down, and your body remains in a forward kneeling position. Stretch your arms straight out and forward. Slowly contract your body by pulling your hands in, swerving them subtly side to side like the letter “S”. Do not use any power when you do this, otherwise the chi will react and not stabilize. 
　

Important Points:

Follow the above instructions carefully to do the exercise well and to receive the full benefits. 

  1. Do not lift your leg up too quickly or swing your leg to the side too quickly. It is important to follow the exercise instructions step by step, very carefully.
    　
  2. You must lift your legs as high as you can, and then twist and turn with your waist to allow the chi to move into your center channel.  

　

Edited by Reverend Lian Deng

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#200-357, East Hastings Street, Vancouver, B.C, Canada, V6A 1P3 Tel:1(604)685-5548 Fax:1(604)685-5598