3. 🧘🐢 FLT: Full Lotus Turtle goes around the world

goes around the world A taoist immortal said, the full lotus posture is twice as energetically effective as any other cross leg sitting posture. There are other benefits as well. But even if you don't aspire to sit full lotus, or even sit cross legged on the floor, there are important health and posture tips that applies to everyone, whether you sit on the chair or lie down.

🔬🧘🐢

4. 🐳🐉 swimming dragon in repose

what could be better than having a tropical warm water ocean paradise in your back yard? How about a swimmming treadmill that costs 0$, no sharks, no deadly stings from jellyfish, etc? a. macro circles in situps b. plough scissors c. lion posture cresent kicks d. sleeping bag micro taiji e. bridge pushups f. wheel pushups

🔬🐳🐉

5. 🐙 Subtle medusa rules heaven and earth

Medusa (see medusa images in that same medusa subdirectory), is based on the mythical character medusa, with snakes instead of strands of hair. Snakes have skeletons, but their movement is much closer to the octopus (no skeleton) than humans. So now, replace the 5 bows of the body (neck+spine, 2 arms, 2 legs) with medusa snakes, or better yet octopus tentacles, and this will melt the blockages at the 5 hindrances of the body (neck, shoulders, hips) from the twining, twisting, stretching from that movement. Also, all your fingers and toes, make those into snakes and octopus tentacles as well.

🔬🐙

8. 🦍🎵 Gorilla jazz improv

Using 4️🦍 4 gorilla truths and eightfold gorilla path as the fundamental structure and starting point, then dance around the structure like a spontaneous, impromptu jazz improv as needed to fix and optimize physical health.

But you can’t skillfully improvise until you’ve trained systematically and continuously with the 4 gorilla truths 4️🦍.

🔬🦍🎵

Misc.

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9. gorilla has your back

as upright walking bipeds, we place an enormous amount of stress on our back and spine ove ra life time. Compounded with modern sedentary lifestyle, this is hell on our back. These exercises espcially helpful to strenghtening, fixing the back and spine.

back extension machine, pull up bar

soaking feet in hot water

🎱🦍 effectively supercharge kāya-passaddhi

To supercharge kāya-passaddhi 5🌊, the profound state of relaxation, the entry into the jhāna samādhi of samādhi-sambojjhanga 6🌄.

prerequistite: harmonize 4 elements, especially build up enough heat before putting range of motion that causes strechting to micro tear tissue.

the first four pieces follow the order of postures in this verse from KN Snp 1.8 Metta Sutta:

(Whether) standing, walking, sitting **, Tiṭṭhaṃ caraṃ nisinno va,

lying-down, as-long-as (one is) not-drowsy, Sayāno yāvatāssa vita-middho;

this mindfulness (one) should-resolve (on), Etaṃ satiṃ adhiṭṭheyya,

{This} {they-call} Brahma-**** abiding-here [and now]. Brahmam-etaṃ vihāram-idham-āhu.

video source reference for movements

https://drive.google.com/drive/folders/0B6HXXenBCUvpbUZwNWh0b01qSkE

all videos will be in one of the subdirectories from there

not an unqualified endorsement of videos

Each curated video in that library is there for a reason, to illustrate or instruct on one more aspects. However, this is not an uqualified endorsement of the instructor of the video, or an endorsement of what they’re teaching.

audio tools

repeat alarm timer for standing qigong left and right symmetry:

https://archive.org/details/alarm-solemn-05m

8 pieces of brocade vs. gorilla

under /qigong-basic-moves/8-pieces-of-brocade

the video master bing by the ocean

is well worth watching. “8 pieces of gorilla” borrows from the name, and a few of the basic moves, but otherwise is completely different in depth and scope.

wiki article excerpt, circa CE 1150

The Baduanjin qigong(八段錦) is one of the most common forms of Chinese qigong used as exercise.[1] Variously translated as Eight Pieces of Brocade, Eight-Section Brocade, Eight Silken Movements or Eight Silk Weaving, the name of the form generally refers to how the eight individual movements of the form characterize and impart a silken quality (like that of a piece of brocade) to the body and its energy. The Baduanjin is primarily designated as a form of medical qigong, meant to improve health.[2] This is in contrast to religious or martial forms of qigong. However, this categorization does not preclude the form's use by martial artists as a supplementary exercise, and this practice is frequent.[2]

This exercise is mentioned in several encyclopedias originating from the Song Dynasty. The Pivot of the Way (Dao Shi, c. 1150) describes an archaic form of this qigong.[3] The Ten Compilations on Cultivating Perfection (Xiuzhen shi-shu, c. 1300) features illustrations of all eight movements. The same work assigns the creation of this exercise to two of the Eight Immortals, namely Zhongli Quan and Lü Dongbin.[3]

background and target audience

I’ve been meditating for decades, including 3 years of intensive training in a strenuous samadhi monastic environment (1.5hr minimum time sit), doing sitting meditation for 6 to 10 hours a day.

Taiji quan, giqong, hatha yoga were immensely helpful, but I learned and developed some enhancements that can really take you farther and faster. The sooner you can apply those principles, the better.

The target audience is the yogi striving for nirvana who does a lot of sitting meditatoin, but the principles not coincidentally happen to be just as applicable to optimal physical, mental, and spiritual health as well.

4👑☸ Cattāri Ariya-saccaṃ 四聖諦

☯🦍🎱 Overview

🦍🎱 eight pieces of gorilla

🎱🦍 Eight pieces of Gorilla

1. 👣 Buddha takes a stand

2. 🚶🚶🚶 march of the arahants