NeiKungBreakdown

From Simreal

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Nei Kung

1. Embracing the Horse

  Feet about shoulder width apart to start, knees out like you are holding a large ball between them, toes feeling like they are 
  pointing in, with the outside edges of the feet parallel.  Head suspended as if by a cord attached to your skull above the 
  Formen Magnum, spine falling straight down, back flat, hips tucked under like 
  you are sitting on a bar stool.  Circle your arms out and around, making a big circle in front of you as if you are holding a 
  large ball. The same posture is reached if you put your feet at shoulder width and hope lightly into the air, landing with a 
  spring in your knees; the bottom of this landing posture is embracing the horse.
  * Breath slowly and deeply
  * Relax your body (but not going limp)
  * Breath in so your stomach pushes out, breath out and your stomach pulls back in.  Breath deeply, from your diaphragm, so it
     pushes down into your middle.
  * Head suspended, floating lightly
  * Relax and round the chest and back, so they are in a great circle with your arms.
  * Sink the shoulders down, let the elbows sink, your arms as if suspended at the wrists.
  * Fingers lightly stretching towards each other
  * Relax the waist and tuck the hips, flattening the back.  Balance back towards the heels, back straight, arms forward in a 
     big circle.
  * Knees curving out laterally, shins straight up above your feet (not tipping in at an angle), weight to the outside of the 
     feet and back towards the heel.
  * Feet in so the outside edges are parallel, which may feel duck-footed.
  * Feel all of your weight in your feet where they contact the ground.

2. Riding the Wild Horse

  You do this in three positions: first with feet about hip width apart, second with feet together at the balls of the big toes 
  but with the heels a little apart, third with the feet at shoulder width apart.  In all cases, the outside edges of the feet 
  should be parallel and all of the other points about Embracing the Horse posture hold true.
  * Standing straight with knees soft (slightly bent)
  * Inhaling, circle your arms in a big circle along the coronal plane, or slight 
     behind it, stretching your fingertips out, until your hands point straight up from your shoulders (but not touching).
  * Note that your hands are stretching UP but your shoulders remain relaxed and DOWN.
  * Exhaling, start to tip forward at the waist, keeping your hips tucked
  * Bend the knees while tipping forward, folding up like an accordion, keeping 
     your balance steady as you go.  You should be able to stop at any time and feel many of the same elements as embracing the 
     horse.
  * Continue folding and sinking until your back is parallel to the floor (spine flat and level), your arms stretched forward 
     and perhaps sagging down a bit.
  * Hang between your knees briefly
  * Inhaling, push down to the ground to reverse the process, unfolding until you are vertical, hands straight up, shoulders 
     down.
  * Exhaling, circle your hands back out in a circle down to your sides.