Becoming - Sunyata Saraswati

Becoming...
Introduction to the
2010-2014 Teachings for Women
of Sunyata Saraswati
Ma Shakti Amrita Saraswati

Becoming...
Becoming...
Introduction to the

Becoming...
Copyright © Ma Shakti Amrita Saraswati 2016
Published by Ma Shakti Amrita Saraswati

First Edition 2016
Second Edition 2017
Unless indicated as Amrita’s writing with “Amrita” at the bottom of the page, all information in
this book was originally spoken by, written by, or transmitted by Sunyata Saraswati, even if not
presented in quotation marks. Information in this book may be used; please quote
Originally from Sunyata Saraswati, Becoming... (2016).
or
Amrita Saraswati, Becoming... (2016).
Thank you.
Please read before using this book and practices:
This book is a reference guide only, an overview to a system of practices. Practices should only be
attempted after you have received instruction.
The exercises and practices in this book promote well-being and energy and are not data-proven
methods. Please use this information with caution, intuition, and common sense, as no outcome
is guaranteed.
These practices are not meant to replace competent medical advice. Consult your health
practitioner if you are unsure of the suitability of these practices.
Do not force or strain yourself when practicing. If you feel pain, discomfort, dizziness, or anything
else unusual, stop practicing immediately. Do not practice after surgery until you are allowed by
your health practitioner. Check the Restrictions and Health Concerns throughout the book.
Thank you.
For current information, please visit: www.spiritenergymovement.com
To learn more about Sunyata Saraswati, please visit the memorial website:
www.sunyatasaraswati.com
Feel free to share and print this book.
May all be happy, safe, and healthy.

DEDICATION
Om Om Om
To our teacher, master, guru, spiritual father,

and friend, Goswami Sunyata Saraswati, I offer
this book to you. Please continue to guide us and
to help us know how to help others during our
time here on the spiritual path.
Thank you, with prem,

Amrita
Let’s Om on home
Om Om Om
ACKNOWLEDGEMENTS
Thank you to Goswami Sunyata Saraswati for his life’s

dedication to learning and teaching many practices, so that
we may be able to increase our energy and well-being, help
others, and reconnect with the Infinite source of spiritual
experience. Thank you to Swami Satyananda Saraswati
for guiding he and I to fulfill your wishes.
Thank you to you, the current and future practitioners,

who keep me inspired to bring these teachings
to others as he mandated.
Thank you to the students who reminded me of things

he said in class, so that it could be included here.
Thank you for those helping with teaching, technology,

support and encouragement, and all else now and in
the future, so that the teachings may continue.
Gratefully,
Amrita
“Now you got something.”
~ Sunyata Saraswati
CONTENTS
Preface 1
Introduction 2
Part 1 - The System 5

Part 1 Opening Page 6
1. Teachings 7
2. Practice Premise 9
3. Goals 11
4. Benefits 12
Part 2 - Aspects 15
5. Energy 17
6. Breath 22
7. Dynamic Tension 23
8. Rejuvenation and Longevity 24
Part 3 - Overview of Practices 26

9. Types of Practices 28
10. List of Practices 31
11. Practice Progressions 33
12. Guide to the Overview Practice Summary 35
13. Guide to the Detailed Practice Summary 37
14. Women and Practice 39
15. General Practice Instructions 41
Part 4 - Salutes 46
16. White Crane Salute 48
17. Om Ah Hum 52
vii
CONTENTS
Part 5 - Foundation 56
18. Stand (Void Stance, Wu Chi) 58
19. Loosening Up 61
20. Tapping and Massaging 64
21. Bone Marrow Strengthening 68
22. Bone Marrow Washing 71
23. Meridian Cleanse 74
24. Clear (Wash the Chi) 77
25. Scoop and Phat 81
26. Hands on Lower Tan-Tien 84
27. Self Massage 88
Part 6 - Preliminary Energy Movers 91

28. Tai Chi Jog (Balancing Crane and Dragon) 93
29. Hip Circles 96
30. Swimming Dragon 99
31. Stretching to Heaven 103
32. Karana Kriyas 107
33. Kriya Energizers 111
34. Standing Vajra Yogini Yoga 114
35. White Crane Frolics 117
Part 7 - Meditation Techniques 121

36. Shiva’s Triad 123
37. Yoni Mudra 126
38. Ajapa Japa 129
39. So-Ham 132
Part 8 - Well-Being Processes 135

40. Carpal Tunnel 137
41. Shaking Hands 140
42. Arm Swinging 143
43. Female Deer Exercise 146
44. Star 149
45. 8 Standing Postures of Shou Lao 152
46. Tibetan Healing Sounds 156
viii
CONTENTS
Part 9 - Longer, Full Movement Practices with Meditation Techniques 160

47. Vishnu Therapy 163
48. Turtle Chi Gung 167
49. Vajra Yogini Yoga 171
50. Tai Chi Yin Gung 175
51. Kuan Yin Magnetic Nei Gung, Tai Chi, and Meditation 179
Appendix 183
Appendix Opening Page 184
A. Epilogue 185
B. Index of Practices 186
Practices and the Reproductive Life Cycle
C. Menstrual Period 187
D. Pregnancy 189
E. Postpartum 192
F. Breastfeeding 194
G. Perimenopause 196
H. Menopause and Postmenopause 197
I. Component Practices 198
J. Bandhas 199
K. Breathing Techniques 200
L. Mantras / Mantrams / Sounds 201
M. Movements 207
N. Mudras 213
O. Stances 219
P. Tongue Positions 221
Q. Glossary 223
R. Further Reading 233
Sunyata Saraswati
S. Biography 234
T. Quotes 237
U. About the Author 242
ix
PREFACE
Becoming...
An ocean, a vast universe, an endless sky of possibility and opportunity is in this word
“becoming”.
Many times Sunyata Saraswati would use this word “becoming”: becoming the crane, we
are not students but teachers becoming, becoming whole, becoming whole brain, and so
on.
Open to all possibilities, in the White Crane Salute. We open the energy field, the mind,
the heart.
What are we becoming? The little voice, the glimmer, sensation, meeting, shift, anything
that takes us into a slightly different direction of our current energy movement is the
road to becoming something expanded, to transformation.
Before Master Sunyata’s (we mostly called him Master Sunyata in his last years) energy
left the body, he gave me instructions on how to carry on what we taught together, along
with other instructions to serve women in the future. These guru mandates led to the
writing of this first book, Becoming... .
It is my hope that future generations will continue to benefit from his teachings.
May all people be happy and be able to grow into their most expanded self in the world.
With compassion,
Amrita
1
INTRODUCTION
Sunyata Saraswati was an energy master who spent the last 60+ years of his life learning
and practicing spiritual and energy techniques. In his life, he learned and remembered
countless hundreds of body movements, Mantras, Mudras, and so on. Per the mandate
given to him by his guru, he combined and incorporated these Indian, Taoist, and
Tibetan techniques into many of his synthesized practices that he taught over his lifetime.
As Master Sunyata moved and lived in various places in the United States, he customized
the teachings for the students in each area. One longer practice may have been shown in
different ways to different groups of students, and as a result, the students he authorized
to teach may not all teach the same way, not “cookie cutters” as he would say.
Purpose of the book

The purpose of this book is to introduce and preserve the system of the 2010-2014
teachings for women of Sunyata Saraswati. Here in Florida where he spent those last years
before he passed, our teachings together were mostly for women, with some teachings
for anyone. However, because he gave me a mandate to continue to teach (primarily)
women, he asked that I focus on documenting these teachings as a system and teaching
women the practices found in this book.
Goals of the book

As the first book of this system, the goals of Becoming... are introductory and general.
1. Introduction to Sunyata Saraswati and his teachings.

2. Introduction to, and overview of, the 2010-2014 teachings for women of Sunyata
Saraswati.
3. Provide a reference guide to the practices in this system of teachings.
4. Provide a base from which to explore the teachings in more detail.
5. Rouse curiosity to investigate the practices and to achieve personal goals and spiritual
awareness through the movements and meditation techniques.
6. Pique interest in the current and future generations to learn natural techniques as
students, and to become qualified and trained teachers.
Context
Because Master Sunyata synthesized his teachings from his years of studying with many
teachers, this book does not fit into the context of one specific lineage of a practice.
In the overall picture, Becoming... does fit into the context of ancient and natural methods
of using the breath, mind, and body to achieve results for the energy, mind, and body,
and to become a whole-brained and heart-centered human being.
2
INTRODUCTION
In the context of the documented work of Master Sunyata, this book is the beginning of
documenting the system of teachings from his last years in Florida, primarily for women.
With this system of teachings established by Master Sunyata and now documented, it can
continue in its own direction as one system in the overall body of work of Master Sunyata.
Organization of the book

With so many facets to this body of teachings, there is an organization to the book by
grouping and clarifying. The book has front matter, the body, and back matter. Within
the body and back matter are ten parts, including nine body Parts and the Appendix,
which are further divided into chapters. The chapters are listed in each Part either by
order that those practices are performed, or by order of complexity. These ten Parts
follow below.
Part 1 - The System

To get started with the system, we will begin with an introduction to Master Sunyata’s
premise that he gained through practice, and how to reach it.
Part 2 - Aspects
There are common, relevant elements behind the techniques.
Part 3 - Overview of Practices

Discusses the practices in general and how to use the Practice Summary, which is what the
book is mostly comprised of.
Part 4 - Salutes
The first and easiest practices to learn, the Salutes used individually to open and close
(bookend) various practices.
Part 5 - Foundation
The Foundation is the basics of standing and preparing the body, and are best practiced
in the sequence listed. However, all can be practiced independently, except for Bone
Marrow Strengthening and Bone Marrow Washing, which are best practiced in that order,
one after the other.
Part 6 - Preliminary Energy Movers

Graceful, powerful, and artistic short practices that safely start the energy moving so that
we can feel more alive! Some can be practiced with each other, others independently.
3
INTRODUCTION
Part 7 - Meditation Techniques

Simple meditation methods that allow relaxing, tuning into the deeper processes of the
mind, and experiencing another awareness of being. A single method can be used alone,
or as part of a longer practice.
Part 8 - Well-Being Processes

Short practices with more specific possible physical or immune system benefits.
Performed independently of each other, except Star may proceed the 8 Standing
Postures of Shou Lao.
Part 9 - Longer, Full Movement Practices with Meditation Techniques

The vibrant and expansive full-length practices incorporate the mandated Indian, Taoist,
and Tibetan techniques, with many possible benefits. They follow a flow from beginning
to end. These longer practices are practiced independently from each other to flow the
energy as intended.
Appendix
The Appendix contains more lists and information in common to understand the system
and its components.
Scope of the book

The extent of the subject matter that the book deals with is as an outline of the system
of the 2010-2014 teachings for women of Sunyata Saraswati, from Salutes to Longer, Full
Movement Practices with Meditation Techniques.
The extent of the overall subject matter to which the book is relevant is as an
introductory reference and guide to the system. While some details of each practice
are given and many common elements described, the expanded books will extensively
describe the practices so that we may learn and use them as intended and touched upon
in this book.
Thank you,
Amrita
4
Part 1 - The System
Part 1 - The System
“Have fun with it!”

~ Sunyata Saraswati
To get started with the system of the 2010-2014 teachings for women of Sunyata Saraswati,
we will begin with an introduction to Master Sunyata’s premise that he gained through
practice, and how to reach it.
1. Teachings
2. Practice Premise
3. Goals
4. Benefits
6
Part 1 - The System
1. Teachings
For decades, Sunyata Saraswati learned in temples, monasteries, and workshops. He

wanted to experience the energetic effects as a personal knowledge to go by when
teaching practices, rather than only reading and pulling practices from books to teach.
Guru’s mandate
The inspiration for the way Master Sunyata combined his teachings came from his guru’s
mandate, “The one thing one of the most important teachers in my life expressed to me:
‘Sunyata, I want you to go out and study with everybody, and then take it back to the West
and share it. Study all the disciplines, all the philosophies. If anyone gives you something
that you don’t have an experience in two or three minutes, walk away from it. It didn’t
come from God, it came from man, and you know how we can mess things up.’ I have
followed that philosophy for my life.”
In that mandate, he was told to combine Indian, Taoist, and Tibetan techniques into
many of his practices that he taught. Master Sunyata went to many teachers and countries
to learn as much as he could, and in that time, “A few of my teachers felt that I had the
qualifications from some level that I could translate a lot of the esoteric symbols and
language into an information system that we can access. They thought also that I had
possibly a way of combining what I learned in India with the Taoist. In Hong Kong,
they felt that some of the abstractions of the Tibetans would also amplify the energy of
some of the Taoist work. I saw a common ground in Indian yoga, Taoist Chi Gung and
meditation, and Tibetan yoga, and I put something together that keeps the integrity of
the teachings, and the purity of it. I tried to put it in a format that we, as Westerners,
could understand.”
Master Sunyata’s emphasis on experience

In keeping with his style of teaching that the experience is the most important, he
said, “Our own inner sensitivity should take over. Our own sensitivity should be the real
criterion for your experience. No dogma, no required reading, no belief, just do the
practices and experience energy and change for yourself.”
Elaborating on books and practice, Master Sunyata explained, “Books are reference
points. Books can’t teach you anything. You have to have the (energetic) experience,
then you can take a book and use it as a guide, a reference point. When you glance
through a book, you’ll know what it means and read an explanation of why you feel this
way. It all clicks.”
7
Part 1 - The System
1. Teachings
Practice becomes personalized

Although we should learn the practices as taught, eventually some practitioners begin to
feel “guided” to make adjustments, as if the body wants to do something a little different.
As we relax, clear the energy channels, and the body and mind starts functioning in more
of a natural state, this can happen.
About Master Sunyata’s experience as a student teacher he said, “Teacher said, ‘Do it this
way’, and you do it that way. And then one day he’ll say, ‘Forget that. Find your own way.’
This makes you grow. You aren’t dependent then. You grow in your own way. And that’s
right for you, as an individual. Teach the basic technique. Then change it. You allow them
to change it. Freedom. That’s freedom then.”
8
Part 1 - The System
2. Practice Premise
Becoming... is a book about a system of practices, from the teachings of Master Sunyata.
Before we board the glorious boat that is practice, which carries us into the expanded
and more connected mind, body, energy, life, and beyond, we can learn what a practice is
from Master Sunyata’s perspective and how it fits into his premise.
Premise
Master Sunyata’s overall view of what practice ultimately results in can be called his
“Premise”.
The Premise:
Practice to unlock our personal energy system and change our vibration or frequency.
Systems
Within this premise are various systems Master Sunyata taught. We are focusing on one
system, 2010-2014 teachings for women of Sunyata Saraswati, within which are practices.
The practices have their own aspects, techniques, goals, benefits, etc.
Premise > Specific system > One or many practices > Techniques
Each of Master Sunyata’s systems that he taught in various locations are similar but
different from each other. This particular system uses his set of synthesized instructions,
stances, body movements, and more, that he taught at the end of his life.
Practice
Master Sunyata would always say, “In our Western culture we are top heavy, cerebral.
That’s only half of it. We have to get back into our bodies. Then we have a balance of
energy. When learning how to do this through specific techniques, not a random system,
there is a procedure that we follow.”
The first thing Master Sunyata was taught after he was sent to Hong Kong because he was
having hallucinations from practice (he was not grounded) was to get back into the body
and contact the glandular system.
Practice is essential to be able to experience the evolutionary benefits of his premise.

Practice, as he said, is taking a group of specific techniques and “making them into a
procedure of coordinating the breath, movement, and mind into a complete whole
where you actually become one with the Tao, or the way of nature. You want to be so
relaxed that you can flow with Mother Nature. It’s a spiritual practice, and a physical
practice.” Practice also connects us to Heaven and Earth, and practice allows us to receive
information from the Cosmos. Practice opens up different ways of connecting.
9
Part 1 - The System
2. Practice Premise
About performing a practice, Master Sunyata said, “Breathing is the first step. Then you
couple the breath with the movements. Then you couple the breath and movements with
the mind, the Yi (creative imagination), and guide the Chi through the various channels
through the body. Those are the three components of life. When we do movements like
this it’s being recorded in the body. The body will let you know.”
10
Part 1 - The System
3. Goals
Master Sunyata designed the practices to achieve principal goals, and these goals support
the overall premise. The primary goals, or results of the practices within this system, are
the changes we experience that can unlock our personal energy system and change our
vibration or frequency.
Premise > Goals > One or many practices > Techniques
Practice goals
The primary goals, or results, of the longer practices and some of the shorter practices, to
achieve the premise are to:
Balance both hemispheres of the brain

A whole and integrated brain can result in clarity, compassion, and better human system
functioning.
Open the heart

The heart is the starting point for spiritual transformation. An open heart gives clarity
and compassion.
Stimulate the body to produce hormones for rejuvenation

Rejuvenation can result in a long life to achieve spiritual goals.
By unlocking and changing our personal energy system, we can change our vibration or
frequency. We may not even be able to sense the change, but those around us, and even
animals, will. Animals have even sat nearby to enjoy the practices with the practitioner.
Master Sunyata encouraged, “Get out of head, get back into body, and then come
back into the head via the heart.” The closer he got to the end of his life, the more he
emphasized focusing on the heart in breathing and movement practices.
11
Part 1 - The System
4. Benefits
As we practice, our energy and body goes through changes that support our mental,
physical, energetic, emotional, and spiritual well-being. We can call these changes
“Benefits” and they are the results of the practice techniques. The benefits are helpful on
their own, and they also tie into the goals. The goals can be seen as principal benefits as
well. By moving our bodies and breathing, we bypass the mind to create results.
We can examine even further, into the benefits of the specific techniques within the
practices that produce the goals.
Premise > Goals > Benefits > One or many practices > Techniques
It is not only benefits that can achieve the goals, but the movements and breathing in
themselves are designed to achieve the goals: balance both hemispheres of the brain,
open the heart, and/or stimulate the body to produce hormones for rejuvenation.
Some possible benefits of the practices include:

• Awareness of consciousness expansion
• Balance and coordination
• Blood and bone marrow nourishment
• Body becoming calm
• Body becoming still
• Body cooling down
• Body relaxation
• Body slimming
• Body toning
• Body warming up for further practice
• Both hemispheres of the brain coming into balance
• Breathing regulated
• Breathing slowing down
• Breathing through the crown
• Chakra stimulation
• Chi awakening
• Chi generation, circulation, and storage
• Circulation of blood
• Definition of self expands
• Digestive system stimulated and massaged
• Emotions coming into balance
• Endocrine gland functioning
12
Part 1 - The System
4. Benefits
• Energy channels balanced

• Energy cleared from the five life support organs
• Energy clearing
• Energy felt in the body
• Energy field clearing
• Energy field opening
• Energy meridian system clearing
• Energy movement through the body
• Energy regulation through the body
• Flexibility of the body
• Free-flow of Chi in the body
• Generating new cell growth
• Grounding to Earth before working with the energy centers and Chakras in the body
• Heart opening
• Hormones for rejuvenation are produced
• Immune system strengthening
• Inhaling life force energy up
• Inner thermostat regulation
• Internal organ massage
• Joint flexibility
• Joy
• Knowing the mind
• Loosening ligaments in the body
• Memory increase
• Menstrual period relief
• Mind expansion
• Mind relaxation
• Moving awareness with the breath
• Nabhi Chakra alignment
• Nervous system functioning
• Normal state of being starting to change
• Opening the energy field
• Perimenopause relief
• Posture improvement
• Red and white blood cells functioning increased
• Regulating the flow of energy in the crown, heart, and sex centers
• Rejuvenation process beginning in the body
• Sexual force activation
• Sleeping better
• Spine and body stretching
13
Part 1 - The System
4. Benefits
• Spiritual evolution
• Stimulating all the organs simultaneously
• Stimulating the circulatory, meridian, and lymphatic systems
• Strengthening the energy centers, Nabhi Chakra, and solar plexus, for energetic and
spiritual strength
• Stress relief
• Thyroid gland stimulation
• Working with the Tan-Tiens
• Wrist lubrication
Benefits accumulate more effectively with consistent practice.
14
Part 2 - Aspects
Part 2 - Aspects
“All truths are simple.”

~ Sunyata Saraswati
There are common, relevant elements behind the techniques.
5. Energy
6. Breath
7. Dynamic Tension
8. Rejuvenation and Longevity
16
Part 2 - Aspects
5. Energy
Master Sunyata’s focus was on experiencing and using energy. One could say he was both
a connoisseur and student of energy. His life was spent exploring energy: how it flowed in
his body, how he could see it in other people, what it could do, how it could affect us, and
how to use it.
In learning and creating practices, he used the coordination of the breath, body
movements, and the mind to flow energy through and around the body to achieve well-
being, healing, and spiritual goals. Some of the ways to breathe and move energy may not
be traditional to the original systems that he pulled practices from, because of his goal of
combining Indian, Taoist, and Tibetan techniques.
Definition
Energy, also known as Chi, is a universal cosmic element that is in all things, that is a
manifestation of the, as Master Sunyata called it, “Supreme Intelligence that controls all
of this.” Also called the vital breath, he felt there was no need to deify or personify energy.
Where energy comes from

If energy comes as a manifestation of the Supreme Intelligence, how does it come to the
body for us to experience it, inside or around the body? Master Sunyata would explain
that the breathing techniques, the breath work, bring external Chi into the body to mix
with our internal Chi. It is said that we have or can work with different types of Chi inside
the body.
Master Sunyata elaborated on the natural states of human energy, “No static positions.
When you finish these movements, you are totally energized. This energy is already there,
we’re just accessing it through certain breathing techniques to bring in, what we call, that
external Chi into the internal Chi. Once this is mixed in the body, for once in our lives,
we feel alive. That’s like we were when we were kids, just bubbling with joy all the time, a
wellspring of energy. This is what we are all looking for, and it’s available.”
We can inhale to gather energy from the environment, our planet, and the cosmos. Using
the breath can bring energy into the body in various ways, according to Master Sunyata.
When we open up and Stand (Void Stance, Wu Chi), a certain flow in the Earth will be
coming up into the feet through the Yung-Chuan (Bubbling Spring), into the whole
body. Other movements and breathing, like the Salutes, bring energy in from the
environment and the Cosmos.
17
Part 2 - Aspects
5. Energy
Energy can move from within the body. Breathing moves the blood, explains Master
Sunyata, “First thing we want to do is to intensify the circulation of blood in the body. Out
of the circulation of blood there is a subtle energy we call Chi.”
Energy can work up from the base Chakra, through the heart, gradually refining these
base energies. Speaking of our life force, Master Sunyata said, “Sexual energy is divine life
force that is bubbling through us at all times, and it can be refined by going through the
heart center, then it goes through the transformation, and then it becomes non-sexual.”
“We become empty like a hollow bamboo. All of a sudden, a surge of energy comes
through us and we start to manifest on the physical plane, with more vitality, more
endurance, more strength.” This is how Master Sunyata explains how we can move
through life, open to and benefiting from energy.
Energy and practice

Master Sunyata said that the premise, the system, and the practices all need energy to
work, “The whole purpose of any metaphysical, any esoteric system, is that in order to
benefit from it, it takes tremendous amounts of energy. It’s not a passive energy. It’s not
affirmations, none of that. It takes energy to get you moving, to get your thought pattern
moving, and you move with the rhythm of your environment.”
The coordination of the breath, the movements, and the mind allows us to become one
with the Tao (the way of nature), develop inner power, expand or contract, ground, and
be in another state of awareness.
Before working with more powerful energy techniques, Master Sunyata said that we
should ground first. Then, to work with the spiritual centers in the brain, energy needs to
be there, using techniques to move the energy up. Ultimately, energy circulates between
Earth and Heavens, another way of saying that both hemispheres of the brain can come
together, for the experience of coming in contact with the universal mind to experience
ultimate cosmic awareness.
“Normally, when we start generating a lot of energy like this, we have to learn how to
move it in space. This is kind of esoteric, but we are giving back to whatever we consider
the Heavens and Earth.” This approach of Master Sunyata is seen especially in the flowing
practices in the Preliminary Energy Movers and Longer, Full Movement Practices with
Meditation Techniques.
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Part 2 - Aspects
5. Energy
How energy is experienced

Even if energy is not felt, it is moving and benefiting by performing the practices. Master
Sunyata detailed some sensations that may be felt, “Allow the energy to flow through the
body. Be aware of sensations in the body. Feel any sensations going through the body. If
the body tingles or shakes, it shows the energy is flowing. Sometimes it’s heat, sometimes
it’s a cool breeze. You can see energy as colors, or feel it as a vibration, temperature, as
contacted or expanded, as it moves.”
Using the hands to move energy

It is possible to move energy with the breath and the hands, in combination with the Yi
(creative imagination).
In most of the practices, we are moving the hands in the space around the body. Master
Sunyata had some guidelines for working with energy through moving the hands and
body.
When starting a movement that is done on both sides of the body, each practice has a
side that we start on. Starting the movements on the left side of the body allows us to
receive energy (if we have a jumping mind, which many of us do). Starting on the right
side gives energy.
In this system, we usually expel the energy first, then bring energy in, through hand or
body movements. When starting a movement on either side of the body, moving the
hands or body counterclockwise releases negativity and tension out of the body’s energy
field. Most of us have a busy mind, so this can take or pull energy out to start with. Then,
moving the hands or body clockwise on the other side of the body brings energy in.
As we advance as practitioners, the body will tell us which way to move. Until that point,
we can intentionally guide the energy with our breath and hands.
In addition to which side to start on, and whether to move counterclockwise or clockwise,
there are directions that the Chi moves with the hands. The basic ways to breathe when
moving the hands are: hands up (inhale), hands down (exhale), hands expanding
(inhale), and hands contracting (exhale).
19
Part 2 - Aspects
5. Energy
Speed of movements and energy

The speed of the movements mostly depend on the practice. Most movements are slow,
however, some are faster, especially in the Vajra Yogini Yoga. Movements with special
breathing can be done quickly if the goal is to raise hot energy in a specific area. When
combined with Bandhas, directing Chi with the breath and movements can raise extra
sexual energy to use for rejuvenation.
In regards to the Taoist systems, Master Sunyata recalled, “At the temple, we had to move
in micro-movements, very slowly. You’ll find in most of your Taoist systems, everything is
done in slow motion, even micro-movements. This allows energy to really travel through
the body in a very holistic way.”
Learn the movements as taught, then we can make the movements smaller, and
eventually some movements can be done in the mind with the Yi (creative imagination)
and no body movement.
Energy as treatment
In the past, working with energy was the first route to try to help oneself. Master Sunyata
said that in China this was the treatment order that was attempted:
1. Chi Gung
2. Herbs (and soups)
3. Massage (Tui Na)
4. Acupuncture
By bringing in or stimulating energy in the body, we can improve our well-being,

emotional state, and restore the body and spiritual strength.
If we place our hands on our body or someone else’s body, energy will go to that location.
This can be with or without using the Yi. Master Sunyata assured, “Energy has its own
consciousness.” Depending on the intention, we may put both hands in the same location
on the body, or in two different places at the same time to balance the energy between
the two points.
Conserving energy
All the practices, even the Vajra Yogini Yoga, use flowing and flexible movements, and
gentle transitions between movements, to keep the energy flowing. This is done very
consciously, slowly (in most cases, other times movements are supposed to be faster),
and intentionally to conserve and/or circulate the energy that we have gathered or
generated.
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Part 2 - Aspects
5. Energy
Master Sunyata advised, “You don’t want to strain anything. Move very slowly. Move slowly;
no jerking movements. In doing these movements, never stop abruptly because you
scatter your Chi. This allows the energy to stay within the body. Always close very slowly,
and just wait. Allow the energy to flow naturally through the body. You may feel a rush of
energy flooding the body. You’ll feel the different currents running.”
Once I asked Master Sunyata why he shuffled his feet when walking. He replied, “Taoists
would walk by shuffling their feet to keep contact with the ground.” This keeps the Yung-
Chuan (Bubbling Spring) in as much contact with the ground as possible. This is similar
to Scrape the Chi, a way to move the feet and keep them in contact with the ground,
which also prevents abrupt movements that can interfere with the flow of Chi.
It is important to address something that many women do: crossing the legs at the knees
or ankles (or both!) when sitting in a chair. Master Sunyata told us to never cross our legs,
because doing so disrupts our energy flow. He advised instead, “Uncross the legs and let
energy circulate between Earth and Heavens.” When sitting in chairs in class, he told us
to put both feet flat on the floor (unless doing So-Ham in the manner of legs crossed at
ankles in order to contain energy in the body).
Energy drains
After working and practicing to gather, generate, circulate, and conserve Chi, we want
to keep that energy in the body as long as possible for when we need it. Master Sunyata
would remind us over and over about the Energy Drains:
1. Talking (too much)
2. Listening (too much)
3. Seeing (too much)
4. Lingam (Penis)
5. Yoni (Vagina)
We can start to watch what we are thinking, saying, and doing throughout every day.
When we start to become aware to that extent, we begin to be able to control the Energy
Drains and conserve more Chi.
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Part 2 - Aspects
6. Breath
As explained in the Energy chapter, the breath is key to working with energy in the body.
The breath can direct energy during the practices, to produce many benefits.
Master Sunyata said, “Spiritual discipline means inspired breath.”
Using the breath and the Yi (creative imagination) to move energy

The breath is the pathway to working with energy in this system. Every practice involves
specific ways to inhale and exhale, and to direct the breath. Master Sunyata explained,
“We move the energy on the breath. We use breath to carry energy. The breath is a
carrier wave, moving the energy through the body. We have to learn how to regulate
and coordinate the body with our mind and breath. Then we’re working from a holistic
energy system.”
To experience everything for oneself, Master Sunyata stressed, “Movement, breathing,

and sounding, that makes you alive. Not philosophies, not theories. You use your Yi
(creative imagination), your mind, to direct all the energy you’re feeling. The breathing
techniques will continually circle the energy through the body.”
Breathing during practice

Breathe through the nose, unless specified otherwise. Inhaling and exhaling through the
nose (rather than the mouth) can assist with deeper breathing, oxygenating the cells, and
stimulating the immune system. Breathing deeply through the nose to the Lower Tan-
Tien benefits the immune system and expands the lungs.
Other benefits from correct breathing

• Improving the digestion of food and absorption of nutrients
• Nourishing the internal organs with Chi and blood
• Promoting greater amounts of secretions in the stomach, pancreas, liver, and
intestines
• Red and white blood cells functioning increased
• Stimulating and massaging the digestive system
• Strengthening the diaphragm
• And many more benefits
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Part 2 - Aspects
7. Dynamic Tension
A specific method used to increase energy is dynamic tension, which is tensing and
relaxing. There are two main types of dynamic tension used in the movement techniques.
When we inhale, with dynamic tension we tense and press the specified parts of the body
very tightly. On the exhale we relax. One example of this type of dynamic tension is
pressing the palms together and releasing the tension in the Karana Kriyas.
Another way to achieve dynamic tension is to press one palm up while the other palm
presses down, as in Stretching to Heaven or Connecting Heaven and Earth.
Dynamic tension constricts the blood vessels as we charge them with our breath. When
we exhale and relax, the blood vessels open and they are charged with more life force.
We can add the Anal Contraction on the inhale while holding the tension, and release
the Anal Contraction on the exhale to “supercharge” the dynamic tension.
Dynamic tension moves the blood, heats the body, and causes Chi to flow. As explained
in the Energy chapter, Master Sunyata said, “First thing we want to do is to intensify the
circulation of blood in the body. Out of the circulation of blood there is a subtle energy
we call Chi.”
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Part 2 - Aspects
Many of the practices that Master Sunyata learned and taught had a goal and a benefit of
rejuvenation and longevity.
Definitions
Rejuvenation is the reversal or slowing of the aging process. It is obtained by secreting
and circulating sexual hormones through the body, and is a result of circulating internal
energy systematically through the body to stimulate the endocrine glands.
Longevity has the goal of staying healthy and living long enough to complete one’s
spiritual goals and Karma in this life, and to give time to evolve spiritually and to return
to a place of balance and harmony with the Universe.
Master Sunyata said the the number 8 represents infinity and the number 9 represents
the completion of spiritual life.
Why focus on rejuvenation and longevity

We need to work with our body, Master Sunyata told us, and we need to work on longevity
to be able to work on our spiritual practices in this lifetime. If we have a spiritual goal to
accomplish in this lifetime, our body needs to be able to carry on as long as possible by
rejuvenation and then longevity.
Master Sunyata explained, “In Chi Gung we breathe in certain manners and move in
certain ways to harmonize that external and internal Prana or Chi inside our bodies
again to produce a rejuvenation effect in the beginning. The Taoist are interested in
prolonging the life and the quality of their living, so they can go through all, what we call,
Samskaras, all that psychic residue we haven’t really digested. In this way, they live a long
life, so they can finish out and complete their Karmatic energy.”
Sexual energy and hormones and rejuvenation

Even though there is nothing intrinsically sexual about the practices, the Bandhas,
movements, and breathing can awaken sexual energy and move it up in the body. There
are many benefits of raising this life force energy and circulating it long enough for the
hormones to wash over the organs and revitalize the energy, endocrine, and immune
systems.
Master Sunyata recalled of his training, “In the Taoist systems and certain Tantric systems
in India and Egypt, you learn how to stimulate more sexual energy than the body needs,
and it transfers it into the hormones and works with the endocrine system.”
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Part 2 - Aspects
Explained another way, “We can learn how to slow down the aging process. That’s where
the rejuvenation aspect comes in, learning how to use this sexual energy and refine it.
When creating more hormones than the body needs, we can use it for our rejuvenation.
This energy moves into the endocrine glands.”
We see the benefits for women from doing the practices, especially Vajra Yogini Yoga, and
also Tai Chi Yin Gung. Any practice we do, however, that energizes us and makes us feel
better as we age is having some kind of rejuvenating effect. We can feel better as we get
older, and from observation of myself and other long-term practitioners, the benefits are
there.
Animals of the practices

Many of the movements in the techniques of the practices are those of the Crane, Turtle,
and Deer, animals which represent longevity. Some of the benefits of the practices are
what these animals are like or do, such as digestive system massage, stimulating the
thymus gland, peaceful mind, slow respiration, sexual energy, and the benefits of working
with the Anal Contraction.
Seeing your rejuvenation

How does rejuvenation look on us? Master Sunyata would ask students to take a
photograph of themselves before or upon starting classes. Then, they could take a
photograph one week later or one month later and look at the difference. Between the
rejuvenating quality of the practices, and the constant little smile, the face and even the
eyes look more vibrant.
Long-term benefits
Energy required for the body’s functions can begin to turn away from food as the only
source, toward other sources such as Chi and internal processes. One can start to live
from the stored Chi in organs that are full of Chi, and from the secretions from the
glands. The thymus gland can be regenerated with more advanced practices, which can
reverse aging.
These are possibilities that should never be forced, but that can possibly and slowly begin
to happen as a result of long-term, consistent practice.
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“You expand your awareness of consciousness through practice. Your consciousness is already
expanded.”
~ Sunyata Saraswati
Of the hundreds and hundreds of movements, Pranayamas, and meditation techniques

that Master Sunyata learned and practiced in his life, he focused over and over on
specific ones in the last years in Florida. He synthesized them into the practices listed
within, and gave guidance on how to structure it all so that we could benefit.
9. Types of Practices
10. List of Practices
11. Practice Progressions
12. Guide to the Overview Practice Summary
13. Guide to the Detailed Practice Summary
14. Women and Practice
15. General Practice Instructions
27
Of the many practices that Master Sunyata learned and taught in his life, the practices in
these categories are what he focused on teaching during the last years of his life.
Salutes
Salutes are movements that open and close (bookend) a practice, or that can be
performed as their own practice. They used individually, not in combination or in
sequence with each other.
Some possible benefits of the Salutes include:

Foundation
The stance and movements of the Foundation practices help us to stabilize and settle
into the body, and to acclimate the body to synchronizing breath with movement. The
Foundation is used before short or long practices. The Foundation is best practiced in
the sequence listed, however, all can be practiced independently except for Bone Marrow
Strengthening and Bone Marrow Washing, which are best practiced one after the other,
in that order.
Some possible benefits of the Foundation include:

• Chi awakening
• Energy clearing
Preliminary Energy Movers

The Preliminary Energy Movers are graceful, powerful, artistic, short, individual
breathing and movement practices that safely start the energy moving so that we can feel
more alive! Some can be practiced with each other, others independently.
Some possible benefits of the Preliminary Energy Movers include:

• Body slimming
• Body toning
• Mind relaxation
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Meditation Techniques
The Meditation Techniques are different methods of working with moving the breath
and awareness in the body, without using body movements. A single method can be used
alone, or as part of a longer practice.
Some possible benefits of the Meditation Techniques include:

• Joy
• Mind expansion
• Mind relaxation
• Stress relief
Well-Being Processes
Each practice of the Well-Being Processes has more well-being results than the
Preliminary Energy Movers, although the practices work with energy as well. Performed
independently of each other, except Star may proceed the 8 Standing Postures of Shou
Lao.
Some possible benefits of the Well-Being Processes include:

• Specific physical processes
Longer, Full Movement Practices with Meditation Techniques

and Tibetan techniques, and are the culmination of this system. These practices take
more time than the others in the system and follow a flow from beginning to end.
These longer practices are practiced independently from each other to flow the energy
as intended, unlike the shorter practices which have Suggested Combinations with each
other. Each longer practice may contain some common Component Practices, combined
in different ways to achieve the practice goal.
29
Like the other practices, these longer practices will give many possible benefits that
increase over time. Depending on your health, energy, and spiritual direction, they may
be practiced for your entire life, like the other practices.
Some possible benefits of the Longer, Full Movement Practices with Meditation Techniques include:
• Heart opening
spiritual strength
Many of the longer practices follow somewhat, or for the most part, the below general
flow. It is important to do the entire practice, instead of stopping before the flow is over.
If there is not time to do the entire practice, you can choose a different shorter practice
that takes less time.
1. Salute
2. Ground
3. Clear energy
4. Loosen up
5. Clear energy
6. Generate energy
7. Circulate energy
8. Clear energy
9. Meditation
10. Clear energy
11. Salute
The shorter practices are designed so that they don’t need to follow this flow. As you go
along, you can begin to choose which of your favorite practices to do, when and why. One
practitioner may want to focus solely on the Foundation, another on the Foundation and
specific Well-Being Processes, and another just on Turtle Chi Gung. For a full experience
of Master Sunyata’s combined techniques and offerings, the longer practices are available.
30
Salutes
16. White Crane Salute
17. Om Ah Hum
Foundation
18. Stand (Void Stance, Wu Chi)
19. Loosening Up
20. Tapping and Massaging
21. Bone Marrow Strengthening
22. Bone Marrow Washing
23. Meridian Cleanse
24. Clear (Wash the Chi)
25. Scoop and Phat
26. Hands on Lower Tan-Tien
27. Self Massage

28. Tai Chi Jog (Balancing Crane and Dragon)
29. Hip Circles
30. Swimming Dragon
31. Stretching to Heaven
32. Karana Kriyas
33. Kriya Energizers
34. Standing Vajra Yogini Yoga
35. White Crane Frolics
36. Shiva’s Triad
37. Yoni Mudra
38. Ajapa Japa
39. So-Ham
40. Carpal Tunnel
41. Shaking Hands
42. Arm Swinging
43. Female Deer Exercise
44. Star
45. 8 Standing Postures of Shou Lao
46. Tibetan Healing Sounds
31

47. Vishnu Therapy
48. Turtle Chi Gung
49. Vajra Yogini Yoga
50. Tai Chi Yin Gung
51. Kuan Yin Magnetic Nei Gung, Tai Chi, and Meditation
32
There are many ways to structure the practice path. The types of practices are arranged
categorically in this book in a progression of practices that one could follow all the
way from Salutes to the Longer, Full Movement Practices with Meditation Techniques,
depending on your health and what stage you are at in the reproductive life cycle.
Other practices from the book that are not listed below can be performed as listed on
their Practice Summary pages.
Below is a sample flow of learning the practices. Other practices can be done during the
week as well. We can start from the physical body to Nabhi Chakra to heart to crown.
These are suggestions only, as one person may only want to do Turtle Chi Gung, another
some Meditation Techniques, maybe one or two of the Well-Being Processes only, the
suggestions below, or something different.

2. Vishnu Therapy
3. Foundation
4. Turtle Chi Gung
5. Tai Chi Yin Gung
6. Ajapa Japa
7. So-Ham
You could also choose one of the two paths below:
1
2. Vishnu Therapy
3. Foundation
4. Turtle Chi Gung
5. Tai Chi Yin Gung
2
2. Vishnu Therapy
3. Foundation
4. So-Ham
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The progressions allow you to work on maintaining well-being, balancing energy, and
calming the mind and emotions. As you progress, you may want to start using the
practices to work on spiritual goals, such as compassion, non-attachment, service to
others, expansion of awareness of consciousness, or anything else you feel guided toward.
All the practices in this book are for any level of experience, from beginner to consistent
practitioner. All levels of practitioners are urged to start slowly when learning their
practices.
34
The practices in the individual chapters are introduced through an Overview Practice
Summary. Below is the structure of the Summary with some explanation. The practices
should be performed as directed, and by following the Restrictions, Health Concerns,
and your health practitioner’s instructions.
Practice Type
Salute, Foundation, etc.
Name of Practice
From List of Practices
Primary Purpose
Goal of practice
Other Possible Benefits

Other experiences that might be gained
Origin
Which country the practice is from, or Unknown
Minimum Age
The best time to start the particular practice
Time of Day
You may have to eventually adjust your daily or weekly schedule to accommodate practice.
Location
The descriptions below apply every time either Outside or Inside is listed. If you are
unable to practice in the listed location, the other is acceptable, using the below
guidelines.
• Outside - Woods, forest, or a place shielded from the wind. Not by water, not in open
space, no direct sun, not hot weather. Sound-free or relatively quiet place.
• Inside - No music, no incense, sound-free or relatively quiet place.
Weather
These weather restrictions apply for all practices.
• Clear to only mist or light rain, nothing stronger (not heavier rain, storm, thunder,
lightning, snow, hail, etc.), so that weather does not affect your energy field.
• Prefer 85 degrees F or cooler, however, those living in almost continuously warm to
hot regions can adjust slightly. Comfort and not overheating is the goal.
35
Restrictions
• Menstrual Period - Yes or No
• Pregnant - Yes or No - If “Yes”, please see Health Concerns in the Summary for
restrictions.
• Postpartum - Number of weeks to wait until can start practicing again
• Breastfeeding - Yes or No
Food Fast
Suggestions of when to stop eating before starting practice, if your body is able to.
Smoothies, heavy juices, and pureed soups are considered food. While an empty stomach
is best for any movements involving bending or positions other than standing, always
follow your health needs first. It is best to do an entire practice with no interruptions.
Food cannot be taken during practice. When your system is ready then you can eat.
Liquid Fast
Suggestions of when to stop drinking water, light tea, or light juice before starting
practice, if your body is able to. It is best to be hydrated before starting practice. You
will find your balance between hydration and bathroom visits. It is best to do an entire
practice with no interruptions. Liquids cannot be taken during practice, unless medically
necessary. After practice, when the energy has settled down, liquids can be taken.
Health Concerns
Always check with your health practitioner before beginning any new practice or exercise,
and continue working with them and your current regime. Most of the practices are best
done by someone in good health.
In general, the following applies:

• No severe emotional imbalances
• Pregnant - Only very gentle versions of the few practices listed as “Pregnant - Yes”
• If low or high blood pressure, dizzy, heart conditions, or hypoglycemic, move very
slowly
• No recent surgery
• For women who have had a cesarean section, please wait until your health practitioner
has determined that you are healed and ready to start practice (longer than the six-
week postpartum period listed)
If you have serious health conditions, please first consult with a teacher of a different
movement healing modality, such as Medical Chi Gung.
36
The practices in the individual chapters are then explained in a little more detail
through a Detailed Practice Summary. Below is the structure of the Summary with some
explanation. There are possibly other elements that will be explained in expanded books;
these are some basics listed in this introductory book to the system.
Bandhas
A Bandha is an energy and muscular lock to redirect and move pranic energy.
Breathing Techniques
In almost all the practices we inhale and exhale through the nose, unless indicated
otherwise.
Mantras / Mantrams / Sounds

Mantras (silent sounds) and Mantrams (vocalized sounds) are cosmic sounds that set
up vibrations in the body and affect the Chakras (psychic centers), which in turn affect
certain endocrine glands.
Movements
Basic movements and body positions (other than stances) used in the practices.
Mudras
Very simply, a Mudra is a gesture. Hand Mudras connect the electro-magnetic energy
pathways in the brain and stimulate the portions in the brain that are dormant in us.
Mudras can also be body positions for cosmic energy, connecting cosmic energies, so that
the whole body is a Cosmic Mudra.
Stances
Stances are positions of standing and/or moving the feet that are designed to optimally
retain or release energy, as well as to bring in energy from Mother Earth in the best way
for women.
Tongue Positions
The tongue positions stimulate either the 3rd eye, crown, or medulla oblongata.
Length of Time for Practice

Lists how many, minimum or maximum time, number of times, or number of rounds for
the practice.
37
Suggested Combinations
This is a suggested list of practices that can be done together, in a sequence, with the
particular practice. If it is a Component Practice, it may be used in many combinations.
When practicing with your teacher, there may be changes to the combinations or
sequences.
38
Woman’s body and practice

The way the body stands and moves in the practices is to the female body’s advantage.
Standing in the basic Crane Feet stance makes it easier for women to draw in Earth
energy. The movements in the practices flow the energy, hormones, and body in a way
that comes naturally for women.
It is important to move the energy and blood through the body. Master Sunyata said, “A
lot of times we get stuck in the pelvic bowl. We don’t move the energy. We wind up with
problems.” There are movements that help with this and with women’s cycles, such as
Swimming Dragon, and Hip Circles.
Practice through the month

Although some women can do the same practices every day of the month and not see any,
or only slight, changes in their menstrual cycle and period, Master Sunyata emphasized
that women should do different practices during the menstrual period or do none at all.
Practices many times result in better blood circulation, which is beneficial, however, to
practice during the menstrual period can increase the flow of blood in an unwanted
manner. He felt that women should do as little as possible during that time, to conserve
energy and to make those days every month go easier.
Practices and the reproductive life cycle

Premenarche
Premenarche is the stage of life before the first menstrual period begins. None of these
practices are for premenarche.
Menarche
Menarche is the first menstrual period. Some practices can be started at that point, but
most are recommended to begin after the menstrual cycle is established, or even longer
after menarche.
Menstrual Period
If performing a practice that you should not do during the menstrual period (it is not
recommended to try that), the consequences of practicing are usually confined to that
cycle, however, it could impact the next cycle also. Consequences have been reported
such as dizziness, lengthening the days in the menstrual period, and increase in blood
flow.
39
Master Sunyata suggested that women switch to So-Ham or Kuan Yin Magnetic Nei Gung,
Tai Chi, and Meditation (without the Standing Vajra Yogini Yoga) during the menstrual
period and for the one to two days after it is ending.
Pregnancy
Of all the stages of the female reproductive life cycle, pregnancy is the one that is the
most delicate and important to consider when deciding what, if anything, to practice.
The other stages in the life cycle do not have as serious possible affects.
Postpartum
Postpartum instructions are meant to give time for the body to heal after giving birth.
Breastfeeding
Breastfeeding restrictions try to minimize pressure, stretching, or contact with the breasts.
Perimenopause
In this transition time to menopause, please follow the same guidelines on the pages for
the menstrual period, pregnancy, postpartum, and breastfeeding, since it is still possible
to become pregnant while perimenopausal.
Menopause and Postmenopause

After the menstrual cycle stops and menopause has occurred, in the remaining
postmenopausal years you may do any practice that you feel able to.
Enjoy all the special moments in life. If we can flow with the changes and challenges that
may occur with the changes, we become stronger in the mind. Practices help us for our
entire life.
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In his system of practices from 2010-2014, Master Sunyata developed and taught a set of
General Practice Instructions that he had learned over time. We always use these General
Practice Instructions, along with each specific Practice Summary, as a guideline for
practice. This may be different from other systems you have learned. Over time these new
guidelines will become natural when practicing.
Make sure to separate your teachers and systems. Do these practices only in combination
with each other, as instructed. You are welcome to discuss your current practices and
goals.
Breathing
Breathe through the nose, unless specified otherwise. Inhaling and exhaling through the
nose (rather than the mouth) can assist with deeper breathing, oxygenating the cells, and
stimulating the immune system. Breathing deeply through the nose to the Lower Tan-
Tien benefits the immune system and expands the lungs.
Chi Finger
The index fingers are the Chi antennas. Always point the Chi Fingers (index fingers) a
little bit out and away from the other fingers.
Clothing
Wearing loose clothing, appropriate for the temperature and climate, allows the body to
move freely.
Coordinating Hands and Breath

The basic ways to breathe when moving the hands are: hands up (inhale), hands down
(exhale), hands expanding (inhale), and hands contracting (exhale).
Crane Feet
Yin. The feet are turned out at a slight angle. In this stance it is easier for women to draw
in Earth energy to Hui-Yin and to the rest of the body. Use this stance in all parts of all
practices unless specified otherwise.
Direction to Move Hands

When starting a movement on either side of the body, moving the hands or body
counterclockwise releases negativity and tension out of the body’s energy field. Most of
us have a busy mind, so this can take or pull energy out to start with. Then, moving the
hands or body clockwise on the other side of the body brings energy in.
41
Drop Elbows
When holding hands in front of the body, drop the elbows to relax the shoulders and to
allow the energy to flow.
Empty
Use the bathroom before beginning the practice. Try to time the fluid intake to not
interfere with practice. You will find your balance between hydration and bathroom visits.
Flowing Movements
There are very few static positions in the practices. The body and breath utilizes flowing
movements to try to continuously move as much energy through the body as possible.
Gentle Transition
Gentle, slow scooping with the palms up to the navel and down to the Lower Tan-Tien,
ending with Sweep Aura. Use when rising up the center from a lower movement.
Look At Hands
Look at your hands and follow your hands as they move. This sends energy back and
forth between the eyes and the hands, especially the palms, as well as to help move energy
during movements.
Look At Space Between Fingers

When the hands are held still where you can see them, look at the space between the
fingers.
Look At Space in Center of Pyramid

When the hands are held in a pyramid position, look through the center of the pyramid
with soft eyes, no fixed focus. This allows the optic nerve to expand out.
Look Straight Ahead

When not looking at your hands, fix your gaze on a point straight ahead. This helps you
concentrate on the breath without distraction as well as keep the energy in the spiritual
centers in the head.
Maximum Energy Retention

Try to do in this order for a practice session:
1. Shower / Bathe
2. Practice
3. Take liquids and eat when energy from the practice has settled
4. Observe silence for as long as possible after the practice
42
Not Touching Body

Unless it is part of the practice, the fingers and hands usually do not touch together, and
the arms and legs do not touch the body. This will keep the energy circulating without
body contact and touching, which can short-circuit and discharge the energy that we are
working to build up.
Parallel Feet
Feet are parallel with space between them, and can both be pointed straight ahead, or
both feet turned at the same angle. It is rare in this system for the feet to be in a T-stance,
although the same movement in another teacher’s system may use the T-stance instead of
Parallel Feet.
Pine Tree
Practice by pine trees for the most oxygen.
Practice Flow (can vary)

1. Salute
2. Ground
3. Clear energy
4. Loosen up
5. Clear energy
6. Generate energy
7. Circulate energy
8. Clear energy
9. Meditation
10. Clear energy
11. Salute
Prayer Hands
Only the fingertips touch, not the palms and heels of the hands, when making prayer
hands (Pancha Pranas Mudra). This way you do not close off the energy. The exception
is that in some practices such as the Karana Kriyas and Swimming Dragon, the palms are
pressed together to create dynamic tension.
Pressure in the Head

If you feel pressure in the head, Clear (Wash the Chi), or Clear (Wash the Chi) while
sounding the Mantram “Shum”. Then, put the tongue up to the roof of the mouth while
holding the Hands on Lower Tan-Tien. If the pressure continues, stop the practice.
43
Relaxed Knees and Shoulders

You want to be so relaxed that you can flow with Mother Nature.
Sacrum Rock
• Inhale - Rock sacrum back
• Exhale - Rock sacrum forward
Scrape the Chi

Sink and relax the knees while scraping one foot away from or back toward the other
foot. Can be performed while Opening or Closing the Gate or with the Gentle Transition.
Side of the Body

Starting the movements on the left side of the body allows us to receive energy (if we have
a jumping mind, which many of us do). Starting on the right side gives energy.
Sitting
If a practice specifies sitting, unless specified otherwise, sit on the floor making a pyramid
shape or sit in a chair with both feet flat on the floor, so that the energy can flow straight
up and down.
Sitting in a Chair
For practices or Meditation Techniques done seated in a chair, keep both feet flat on the
floor unless specified otherwise. Do not cross your legs at the knees or ankles (or both!),
this short-circuits the energy and drains energy out of the body. When doing So-Ham,
you may cross the feet at the ankles and the touch the wrists together with Vajra Fists -
Touching with the hands in the lap.
Smile
We make a little smile in all the practices, and Master Sunyata said to have a little smile all
the time. Smiling, with the lips closed, sends energy to the crown and enhances mood.
Sniff of Air
When holding the breath on the inhale, take a sniff (quick inhale) of air before exhaling.
Soft
Soft eyes and soft focus (with the eyes open or closed) relaxes the mind.
44
Stare Between Fingertips

At any given time during a 24-hour period, there’s a particular element in the
environment, in the air, that you can draw in. It might be yellow, red, or blue. If you sense
that color around your fingertips, that is the element that is in operation. It’s called the
Caustic Ethers. In this way, you can take that element and draw it into your body. That’s
why we develop auric sight.
Uncomfortable Feeling
Anytime you feel uncomfortable, start breathing in and out of the heart, to try to keep
you centered and balanced. If it continues, stop the practice.
Yi (Creative Imagination)
Use your imagination to move the breath and Chi through the body when doing the
various practices. When doing practices with movements like the Crane or Turtle, you can
use your imagination to move slowly and to feel like that animal.
45
Part 4 - Salutes
Part 4 - Salutes
“Become like a crane.”

~ Sunyata Saraswati
Salutes are movements that open and close (bookend) a practice, or that can be
performed as their own practice. They used individually, not in combination or in
sequence with each other.
Some possible benefits of the Salutes include:


17. Om Ah Hum
47
Part 4 - Salutes
Overview Practice Summary
Practice Type
Salute
Name of Practice
White Crane Salute
Primary Purpose
• Begin and end (bookend) a practice
• Open the energy field
• Regulate the flow of energy in the crown, heart, and sex centers

• Opening the lungs
Origin
Tibet
Minimum Age
After menarche
Time of Day
Before dark
Location
Outside - Woods, forest, or a place shielded from the wind. Not by water, not in open
Weather
hot regions can adjust. Comfort and not overheating is the goal.
48
Part 4 - Salutes
Restrictions
• Menstrual Period - Yes
• Pregnant - Yes, please see Health Concerns for restrictions.
• Postpartum - Wait four weeks.
• Breastfeeding - Yes
Food Fast
One hour
Liquid Fast
None
Health Concerns
• If you are pregnant, consult your health practitioner before beginning practice.
• If you are pregnant, no tongue up to roof of the mouth, and only the slightest bend in
the bow.
49
Part 4 - Salutes
Detailed Practice Summary
Bandhas
None
Inhale and exhale through the nose

• White Crane Salute:
Honoring Father Sky
Blessing Mother Earth
Bringing energy into the heart
Bowing to all sentient beings
Opening to all possibilities
Movements
• Bow
• Looking Up
• Rotate Wrists
• Scrape the Chi
• And others in the practice
Mudras
• Crane Beaks
• Inverted Pyramid - Touching Fingertips
• Lotus
• Pancha Pranas Mudra
• Pyramid - Touching Fingertips
Stances
Crane Feet
Tongue Positions
Up to Roof of the Mouth

One salute at beginning and end of practice
50
Part 4 - Salutes
• By itself
Do before and after:
• 8 Standing Postures of Shou Lao
• Foundation sequence
• Karana Kriyas
• Kuan Yin Magnetic Nei Gung and Tai Chi
• Star
• Stretching to Heaven
• Tai Chi Yin Gung
• Turtle Chi Gung
• White Crane Frolics
51
Part 4 - Salutes
17. Om Ah Hum
Practice Type
Salute
Name of Practice
Om Ah Hum
Primary Purpose
• Begin and end (bookend) a practice
• Open the energy field
• Regulate the flow of energy in the crown, heart, and sex centers
• Sexual force activation

Origin
Tibet (possibly)
Minimum Age
After menarche
Time of Day
Any time
Location
Inside or outside
52
Part 4 - Salutes
17. Om Ah Hum
Weather
Restrictions
Food Fast
One hour
Liquid Fast
None
Health Concerns
• If you are pregnant, no tongue up to roof of the mouth, and only the slightest bend in
the bow.
53
Part 4 - Salutes
17. Om Ah Hum
Bandhas
None

Om Ah Hum
Movements
• Bow
• Looking Up
• Rotate Wrists
• Scrape the Chi
Mudras
• Crane Beaks
• Lotus
Stances
Crane Feet
Tongue Positions

• Three salutes at beginning of practice
• One salute at end of practice (third Mudra is Lotus when saluting at end of practice)
54
Part 4 - Salutes
17. Om Ah Hum
• By itself
Do before and after:
• Karana Kriyas
• Kuan Yin Magnetic Nei Gung, Tai Chi, and Meditation
• Standing Vajra Yogini Yoga
• Swimming Dragon
• Vajra Yogini Yoga
55
Part 5 - Foundation
Part 5 - Foundation
“We have to move. The whole universe is moving. Why would we become static?”
~ Sunyata Saraswati
The stance and movements of the Foundation practices help us to stabilize and settle
into the body, and to acclimate the body to synchronizing breath with movement. The
Foundation is used before short or long practices. The Foundation is best practiced in
the sequence listed, however, all can be practiced independently except for Bone Marrow
Strengthening and Bone Marrow Washing, which are best practiced one after the other,
in that order.
Some possible benefits of the Foundation include:

• Chi awakening
• Energy clearing

19. Loosening Up
25. Scoop and Phat
27. Self Massage
57
Part 5 - Foundation
Practice Type
Foundation
Name of Practice
Stand (Void Stance, Wu Chi)
Primary Purpose
• Draw Chi from Earth through Yung-Chuan (Bubbling Spring) into the body
• Ground to Earth

• Becomes natural posture for use in all practices and when standing in daily life
• Body relaxation
• Mind relaxation
Origin
Tibet (possibly)
Minimum Age
After menarche
Time of Day
Before dark
Location
Weather
58
Part 5 - Foundation
Restrictions
• Menstrual Period - No
• Postpartum - Wait six weeks.
Food Fast
One hour
Liquid Fast
None
Health Concerns
• If you are pregnant, no tongue up to roof of the mouth, and only a minute in each
practice session.
59
Part 5 - Foundation
Bandhas
None

None
Movements
• Open and Close the Gate
• Scrape the Chi
Mudras
• Chi Finger
• Crane Arms
Stances
Crane Feet
Tongue Positions

Start for one minute (stay at one minute if pregnant), then five minutes, then increase to
ten minutes or more.
• By itself
• In Foundation Sequence
• For every practice unless specified otherwise
• The preferred way to stand even when not practicing
60
Part 5 - Foundation
19. Loosening Up
Practice Type
Foundation
Name of Practice
Loosening Up
Primary Purpose
• Loosen ligaments in the body

• Chi awakening
• Generating new cell growth
Origin
Tibet
Minimum Age
After menarche (wait until menstrual cycle is regular).
Time of Day
Before dark
Location
Weather
61
Part 5 - Foundation
19. Loosening Up
Restrictions
Food Fast
One hour
Liquid Fast
None
Health Concerns
• If you are pregnant, no tongue up to roof of the mouth, no shaking, and perform all
movements very gently.
• No cancer, AIDS, heat issues in body as defined by Chinese medicine, or chemo/
radiation.
62
Part 5 - Foundation
19. Loosening Up
Bandhas
None

None
Movements
• Looking Up
Mudras
• Chi Finger
• Crane Arms
Stances
Crane Feet
Tongue Positions

To complete entire practice
• By itself
As part of:
Do before:
• Tai Chi Jog (Balancing Crane and Dragon)
63
Part 5 - Foundation
Practice Type
Foundation
Name of Practice
Tapping and Massaging
Primary Purpose
• Bring the Chi to the surface to mix with Heavenly Chi
• Generate and circulate Chi through the meridian and immune system by shocking
acupuncture points with percussion (hands)

• Drumming Chi into the bone marrow, which goes into the organs, and then into the
meridians
Origin
Tibet
Minimum Age
Time of Day
Before dark
Location
Weather
64
Part 5 - Foundation
Restrictions
• Pregnant - No
Food Fast
One hour
Liquid Fast
None
Health Concerns
• If you are breastfeeding or have breast implants, no breast tapping or breast massage.
radiation.
65
Part 5 - Foundation
Bandhas
None

None
Movements
• Rub Kidneys
• Squeeze Big Toes
Mudras
• Hugging the Tree (Tai Chi Pole, Opening Gate, Holding the Tai Chi Ball, Holding the
Golden Urn)
Stances
• Crane Feet
• Lift Heels
Tongue Positions

66
Part 5 - Foundation
• By itself
As part of:
Do before:
• Swimming Dragon
67
Part 5 - Foundation
Practice Type
Foundation
Name of Practice
Bone Marrow Strengthening
Primary Purpose
• Draw in external Chi to infuse bones and bone marrow with Chi

• Storing excess Chi or Chi reserve in the bone marrow
Origin
Taoist
Minimum Age
Time of Day
Any time
Location
Weather
68
Part 5 - Foundation
Restrictions
• Pregnant - No
Food Fast
One hour
Liquid Fast
None
Health Concerns
• If you have any issues with the blood, marrow, cardiovascular system, or bones, consult
your health practitioner before beginning practice.
radiation.
69
Part 5 - Foundation
Bandhas
None

None
Movements
Those in the practice
Mudras
• Chi Finger
• Hugging the Tree (Tai Chi Pole, Opening Gate, Holding the Tai Chi Ball, Holding
the Golden Urn)
Stances
Crane Feet
Tongue Positions

Few minutes each position
Sequence:
70
Part 5 - Foundation
Practice Type
Foundation
Name of Practice
Bone Marrow Washing
Primary Purpose
• Draw in external Chi and mix with internal Chi

• Chi combining with blood and oxygenating the blood itself
• Possible stimulation of kidney function
• Stimulating the bone marrow, to make the bones tighter and denser
Origin
Taoist
Minimum Age
Time of Day
Any time
Location
Weather
71
Part 5 - Foundation
Restrictions
• Pregnant - No
Food Fast
One hour
Liquid Fast
None
Health Concerns
• If you have any issues with the blood, marrow, cardiovascular system, or bones, consult
your health practitioner before beginning practice.
radiation.
72
Part 5 - Foundation
Bandhas
None

None
Movements
• Drop Chi Into the Crown
• Sweep Aura
Mudras
Inverted Pyramid - Touching Fingertips
Stances
Crane Feet
Tongue Positions

Three, six, or nine times for each movement
Sequence:
73
Part 5 - Foundation
Practice Type
Foundation
Name of Practice
Meridian Cleanse
Primary Purpose
• Smooth out Chi in meridians

• Clearing energy after giving a healing
• Clearing energy between healings
• Self-massage
• Taking heat out of the eight psychic channels to rebalance with Earth energy, so that
the system is not overheated or overloaded
• Taking static Chi out of the system
Origin
Taoist
Minimum Age
Time of Day
Before dark
Location
Weather
74
Part 5 - Foundation
Restrictions
• Pregnant - No
Food Fast
One hour
Liquid Fast
None
Health Concerns
Unknown
75
Part 5 - Foundation
Bandhas
None

None
Movements
• Scrape the Chi
Mudras
None
Stances
• Crane Feet
• T-stance
Tongue Positions

One or three complete movements
• By itself
As part of:
Do after:
• Doing energy work on someone
76
Part 5 - Foundation
Practice Type
Foundation
Name of Practice
Clear (Wash the Chi)
Primary Purpose
• Collect stray Chi in the body into the Lower Tan-Tien
• Gather energy from environment and cosmos into the Lower Tan-Tien

• Body relaxation
• Grounding to earth
• Mind relaxation
Origin
Taoist
Minimum Age
Time of Day
Before dark
Location
Weather
77
Part 5 - Foundation
Restrictions
• Postpartum - No waiting period, any time
Food Fast
None
Liquid Fast
None
Health Concerns
• If you are pregnant, no tongue up to roof of the mouth.
78
Part 5 - Foundation
Bandhas
None

Shum
Movements
• Rotate Wrists
• Sweep Aura
Mudras
None
Stances
Crane Feet
Tongue Positions

One or three times, six or nine if need more
79
Part 5 - Foundation
• By itself
• In Foundation sequence
Do after:
• Arm Swinging
• Bone Marrow Washing
• Hands on Lower Tan-Tien
• Karana Kriyas
• Loosening Up
• Shaking Hands
• Stand (Void Stance, Wu Chi)
• Swimming Dragon
• Tapping and Massaging
• Turtle Chi Gung
Do before:
• Scoop and Phat
80
Part 5 - Foundation
25. Scoop and Phat
Practice Type
Foundation
Name of Practice
Scoop and Phat
Primary Purpose
• Discharge excess energy

• Grounding to Earth
• Keeping energy even, especially in the palms
• Relieving heavy or tingling feeling in hands
Origin
Tibet
Minimum Age
Time of Day
Before dark
Location
Weather
81
Part 5 - Foundation
25. Scoop and Phat
Restrictions
• Pregnant - No
• Postpartum - Wait six weeks (longer if cesarean section concerns).
• Breastfeeding - No
Food Fast
None
Liquid Fast
None
Health Concerns
• Get up very slowly, especially if you have low blood pressure, dizziness, hypoglycemia,
or other concerns.
radiation.
82
Part 5 - Foundation
25. Scoop and Phat
Bandhas
None
• Inhale through the nose
• Exhale through the mouth

Phat!
Movements
• Rotate Wrists
Mudras
None
Stances
Parallel Feet
Tongue Positions
None

One or three times
• By itself
As part of:
Do after:
• Clear (Wash the Chi)
Do before:
83
Part 5 - Foundation
Practice Type
Foundation
Name of Practice
Hands on Lower Tan-Tien
Primary Purpose
• Direct Chi to the Lower Tan-Tien

• Giving the energy, circulation, and nervous systems time to regulate after practice
• If pregnant, a few moments to send love to baby
Origin
Taoist (possibly)
Minimum Age
Time of Day
Before dark
Location
Weather
84
Part 5 - Foundation
Restrictions
Food Fast
None
Liquid Fast
None
Health Concerns
• If you are pregnant, no tongue up to roof of the mouth, and only a minute in each
practice session.
radiation.
85
Part 5 - Foundation
Bandhas
None

None
Movements
• Sweep Aura
Mudras
Stances
Crane Feet
Tongue Positions

Start for one minute (stay at one minute if pregnant), then five minutes, then increase to
ten minutes or more.
86
Part 5 - Foundation
• By itself
As part of:
Do after:
• Bone Marrow Washing
• Scoop and Phat
• Vishnu Therapy
Do before:
87
Part 5 - Foundation
27. Self Massage
Practice Type
Foundation
Name of Practice
Self Massage
Primary Purpose
• Cool down energy in head after practice

• Chi self massage for internal rejuvenation
• Remove excess energy
Origin
Taoist (possibly)
Minimum Age
Time of Day
Before dark
Location
Weather
88
Part 5 - Foundation
27. Self Massage
Restrictions
Food Fast
None
Liquid Fast
None
Health Concerns
radiation.
89
Part 5 - Foundation
27. Self Massage
Bandhas
None

None
Movements
Mudras
Right Hand on Navel, Left Hand on Top
Stances
Crane Feet
Tongue Positions

• By itself
As part of:
Do after:
• Shiva’s Triad
• So-Ham
• Yoni Mudra
90
“It takes energy to wake up!”

~ Sunyata Saraswati
The Preliminary Energy Movers are graceful, powerful, artistic, short, individual
breathing and movement practices that safely start the energy moving so that we can feel
more alive! Some can be practiced with each other, others independently.
Some possible benefits of the Preliminary Energy Movers include:

• Body slimming
• Body toning
• Mind relaxation

29. Hip Circles
30. Swimming Dragon
32. Karana Kriyas
92
Practice Type
Name of Practice
Tai Chi Jog (Balancing Crane and Dragon)
Primary Purpose
• Strengthen legs and breath ratio for long walk to temple

• Benefits of jogging, but more gentle on the legs and feet
• Body toning
• Stimulating the lymphatic system
Origin
Tibet
Minimum Age
Time of Day
Before dark
Location
Weather
93
Restrictions
Food Fast
One to two hours
Liquid Fast
15 minutes
Health Concerns
• Do not do if you are not permitted to do aerobic exercise, fast walking, or jogging.
• If you are pregnant or breastfeeding, move very slowly and gently.
94
Bandhas
None

None
Movements
Mudras
Crane Beaks
Stances
Parallel Feet
Tongue Positions
None

Start for a few minutes, then slowly increase time.
• By itself
Do after:
• Entire Foundation sequence
• Loosening Up
Do before:
• Clear (Wash the Chi) and Scoop and Phat
95
29. Hip Circles
Practice Type
Name of Practice
Hip Circles
Primary Purpose
• Clear, relax, and open the Dai Mai (Belt Meridian) so that Chi can circulate
throughout the body

• Bringing energy and blood to the pelvis’ reproductive organs and to the kidneys
• Loosening the hips
Origin
Taoist (possibly)
Minimum Age
Time of Day
Any time
Location
Outside or Inside
Weather
96
29. Hip Circles
Restrictions
Food Fast
One hour
Liquid Fast
None
Health Concerns
• If you are pregnant or breastfeeding, move very slowly and gently.
97
29. Hip Circles
Bandhas
None

None
Movements
• Gentle Transition
• Hip Circles
• Sweep Aura
Mudras
None
Stances
Crane Feet
Tongue Positions
None

Same amount of time or circles in each direction
• By itself
Do before:
• Any practice to loosen up
98
30. Swimming Dragon
Practice Type
Name of Practice
Swimming Dragon
Primary Purpose
• Originally for nuns with menstrual issues
• Unfreeze the spine

• Body toning
• Generating Chi and circulating Chi through the meridians and lymphatic system
• Stimulating the Yung-Chuan (Bubbling Spring)
• Swimming Dragon (Happy Dragon) always smiles
Origin
Tibet
Minimum Age
Time of Day
Before dark
Location
Outside or inside
Weather
99
30. Swimming Dragon
Restrictions
• Pregnant - No
Food Fast
One to two hours
Liquid Fast
15 minutes
Health Concerns
Unknown
100
30. Swimming Dragon
Bandhas
Anal Contraction
• Inhale and exhale through the nose
• Sniff of Air

Dring
Movements
• Bow
• Rotate Wrists
Mudras
• Crane Beaks
• Hands with Palms Pressing Together
Stances
• Lift Heels
• Parallel Feet
Tongue Positions

Three, six, or nine rounds (one left side and one right side is a round)
101
30. Swimming Dragon
• By itself
Do after:
• Loosening Up
Do before:
Bookended by:
• Om Ah Hum
102
Practice Type
Name of Practice
Stretching to Heaven
Primary Purpose
• Open the Ida and Pingala Nadis
• Open up the kidney area

• Massaging the spleen and liver
Origin
Tibet
Minimum Age
Time of Day
Before dark
Location
Weather
103
Restrictions
• Pregnant - No
Food Fast
One hour
Liquid Fast
15 minutes
Health Concerns
Unknown
104
Bandhas
Anal Contraction

None
Movements
• Looking Up
• Rotate Wrists
• Scrape the Chi
• Sweep Aura
Mudras
• Chi Finger
• Dragon Torque
• Moon Supports Sun
Stances
• Crane Feet
• Lift Heels
Tongue Positions

Three, six, nine, or 18 rounds (one left side and one right side is a round)
105
• By itself
As part of:
• Karana Kriyas
Do after:
• Shiva’s Triad
• So-Ham
• Yoni Mudra
Do before:
Bookended by:
• White Crane Salute
106
32. Karana Kriyas
Practice Type
Name of Practice
Karana Kriyas
Primary Purpose
• Dynamic tension to stimulate the entire body to energize the acupuncture points
• Open meridians before taking the current up
• Sensitize the spine for Pranayama, relaxation, and/or meditation technique afterward

• Charging and cleansing the Nadis to stimulate Kundalini
• Heart Chakra stimulating and opening
• Opening the front and back channels
• Putting pressure on, and stimulating, the sacrum
• Releasing tension from the body
• Spine stretching, loosening, and lubricating
Origin
Nepal, India (possibly)
Minimum Age
Time of Day
Any time
Location
Inside - No music, no incense, sound-free or relatively quiet place.
107
32. Karana Kriyas
Weather
Restrictions
• Pregnant - No
Food Fast
Before a meal
Liquid Fast
15 minutes
Health Concerns
• If you have cardiovascular problems, or high blood pressure, do not hang the head
down. Consult your health practitioner before beginning practice.
• Bring the head back up very slowly, especially if you have low blood pressure,
dizziness, hypoglycemia, or other concerns.
108
32. Karana Kriyas
Bandhas
Anal Contraction
• Sniff of Air

None
Movements
• Looking Up
• Rotate Wrists
• Scrape the Chi
• Sweep Aura
Mudras
• Chi Finger
• Crane Beaks
• Dragon Torque
Stances
• Crane Feet
• Lift Heels
• Parallel Feet
Tongue Positions

One to seven times for each movement
109
32. Karana Kriyas
• By itself
As part of:
• Turtle Chi Gung
• Vishnu Therapy
Do after:
Do before:
• Kriya Energizers
• Shiva’s Triad
• So-Ham
• Yoni Mudra
Bookended by:
• Om Ah Hum
110
Practice Type
Name of Practice
Kriya Energizers
Primary Purpose
• Charges and cleanses the Nadis to stimulate Kundalini
• Dynamic tension to stimulate the entire body to energize the acupuncture points

• Releasing tension from the body
• Spine stretching, loosening, and lubricating
Origin
India
Minimum Age
Time of Day
Any time
Location
Weather
111
Restrictions
• Pregnant - No
Food Fast
One to two hours
Liquid Fast
None
Health Concerns
Unknown
112
Bandhas
Anal Contraction

None
Movements
• Shavasana (Corpse Pose)
Mudras
None
Stances
None
Tongue Positions
None

1. Part 1 - Three rounds
2. Part 2 - One or three times
3. Part 3 - One round
• By itself
Do after:
• Karana Kriyas
Do before:
• So-Ham
113
Practice Type
Name of Practice
Standing Vajra Yogini Yoga
Primary Purpose
• Align and strengthen the Nabhi Chakra (behind navel) to maintain physical and
psychic energy
• Open and balance the meridians
• Originally practiced by nuns to cultivate and refine excess sexual energy
• Purify the Nadis
• Strengthen the hormonal flow
• Strengthen the immune system

• Activating and straightening the Ida, Pingala, and Sushumna Nadis for Kundalini to
flow quicker and smoother
• Activating, refining, and cultivating sexual energy
• Bringing vital energy into the organs
• Clarity of mind for deepening meditation
• Complexion glows
• Maintaining a healthy weight
Origin
Tibet and India
Minimum Age
After menarche (wait until one year after your menstrual cycle became regular, if that
happens before age 15, must wait until age 15).
Time of Day
Before dark
114
Location
Weather
Restrictions
• Pregnant - No
Food Fast
Before a meal
Liquid Fast
30 minutes
Health Concerns
No high blood pressure, cancer, AIDS, heat issues in body as defined by Chinese
medicine, chemo/radiation, heart conditions, aneurisms, or spinal/nerve/mental illness.
115
Bandhas
None
As specified in the practice

None
Movements
• Looking Up
• Rotate Wrists
• Scrape the Chi
Mudras
Serenity Mudra (Ksepana Mudra)
Stances
• Crane Feet
• Horse Sitting
• T-stance
Tongue Positions
None

• By itself
As part of:
• Vajra Yogini Yoga
• Vishnu Therapy
Bookended by:
• Om Ah Hum
116
Practice Type
Name of Practice
White Crane Frolics
Primary Purpose
• Body cools down
• Dissipate hot flashes
• Open up all the meridians in the body

• Body relaxation
• Menstrual period relief (pains and cramps)
• Mind relaxation
• Shrinking inflammation in the body
• Strengthening the heart and lungs
Origin
Tibet
Minimum Age
Time of Day
Any time
Location
117
Weather
Restrictions
Food Fast
One to two hours
Liquid Fast
15 minutes
Health Concerns
• If you are having the menstrual period, only do if trying to relieve menstrual pains
and cramps.
• If you are pregnant, no tongue up to roof of the mouth, no front or back bending,
and no squatting.
118
Bandhas
Anal Contraction

None
Movements
• Gentle Transition
• Looking Up
• Open and Close Wings
• Rotate Wrists
Mudras
• Crane Beaks
Stances
• Crane Feet
• Lift Heels
• Rock and Roll Feet
Tongue Positions

Three, six, or nine times for each movement (except Walking Crane is one
counterclockwise circle)
119
• By itself
As part of:
Do after:
Do before:
• Meridian Cleanse
Bookended by:
120
“The real meditation is when you are sitting quietly at the end.”
~ Sunyata Saraswati
The Meditation Techniques are different methods of working with moving the breath
and awareness in the body, without using body movements. They allow relaxing, tuning
into the deeper processes of the mind, and experiencing another awareness of being. A
single method can be used alone, or as part of a longer practice.
Some possible benefits of the Meditation Techniques include:

• Joy
• Mind expansion
• Mind relaxation
• Stress relief
36. Shiva’s Triad

37. Yoni Mudra
38. Ajapa Japa
39. So-Ham
122
36. Shiva’s Triad
Practice Type
Name of Practice
Shiva’s Triad
Primary Purpose
• See the inner light

• Acclimate to tuning out external world, to be able to eventually meditate without
technique
Origin
India
Minimum Age
After menarche
Time of Day
Any time
Location
Weather
123
36. Shiva’s Triad
Restrictions
• Pregnant - Yes
Food Fast
One to two hours
Liquid Fast
None
Health Concerns
• Only lightly press the eyelids (do not press to an uncomfortable or painful level) and
avoid direct pressure on the pupil (center of the eye).
• If you have sensitive or disordered eyesight, barely touch the eyelids (do not press).
124
36. Shiva’s Triad
Bandhas
None

None
Movements
Mudras
• Shiva’s Triad
• Thumb and Index Fingertips Touching and Pointing Up (Jnana Mudra)
Stances
None
Tongue Positions
Khechari Mudra (Tasting Nectar)

Any length of time
• By itself
As part of:
Do after:
• Karana Kriyas
Do before:
• Self Massage
125
37. Yoni Mudra
Practice Type
Name of Practice
Yoni Mudra
Primary Purpose
• Attune to the resonance of highly refined internal sounds that course through
creation and go on all the time

• Mind expansion
• Opening up a multidimensional awareness
Origin
India
Minimum Age
After menarche
Time of Day
Any time
Location
Weather
126
37. Yoni Mudra
Restrictions
• Pregnant - Yes
Food Fast
One to two hours
Liquid Fast
None
Health Concerns
• Only lightly press the eyelids (do not press to an uncomfortable or painful level) and
avoid direct pressure on the pupil (center of the eye).
• If you have sensitive or disordered eyesight, barely touch the eyelids (do not press).
127
37. Yoni Mudra
Bandhas
None

None
Movements
Mudras
Yoni Mudra
Stances
None
Tongue Positions

Start for a few minutes and increase to a maximum of 15 minutes.
• By itself
As part of:
Do after:
• Karana Kriyas
Do before:
• Self Massage
128
38. Ajapa Japa
Practice Type
Name of Practice
Ajapa Japa
Primary Purpose
• Hear internal breathing sounds that go on all the time
• Retain and store Prana of air that is usually lost on the exhale

• Regulating high and low blood pressure (continue under your health professional’s
care)
Origin
Tibet
Minimum Age
Time of Day
Any time
Location
Weather
129
38. Ajapa Japa
Restrictions
• Pregnant - Yes
Food Fast
One hour
Liquid Fast
None
Health Concerns
• If doing all day, eat small meals only and practice imperceptible breathing.
• If you are pregnant, eat small meals only and practice imperceptible breathing with
very gentle exhales of “Sa Sa Sa”.
130
38. Ajapa Japa
Bandhas
None

• Dring
• Sa Sa Sa
Movements
Mudras
Stances
None
Tongue Positions
None

• Any length of time for one sitting
• Can do all day with imperceptible breathing (build up very slowly to this level)
• By itself
As part of:
• Vishnu Therapy
Do before:
• So-Ham
131
39. So-Ham
Practice Type
Name of Practice
So-Ham
Primary Purpose
• Balance energy between Hui-Yin and Bai-Hui
• Body relaxation
• Clear front and back energy channels
• Mind relaxation

• Allowing the energy, circulation, and nervous systems time to regulate after practice
• Hearing internal breathing sounds (Prana Mantra) that go on all the time
• Massaging internal organs
Origin
India
Minimum Age
After menarche (no Anal Contraction until menstrual cycle is regular).
Time of Day
Any time
Location
Weather
132
39. So-Ham
Restrictions
• Postpartum - Yes, please see Health Concerns for restrictions.
Food Fast
One hour
Liquid Fast
None
Health Concerns
• If you have cancer, chemotherapy, or are too weak for Tai Chi Yin Gung, you can
practice, but without the Anal Contraction.
• If you are pregnant, you can practice but without the Anal Contraction.
• After giving birth, you can do with the Mantra only while breathing in and out of the
4th eye. At six weeks postpartum, you can do the entire practice.
133
39. So-Ham
Bandhas
Anal Contraction

• Gate Gate Paragate Parasamgate Bodhi Svaha
• So-Ham
Movements
Mudras
• Vajra Fist - Not touching & Vajra Fists - Touching
• Yin-Yang Mudra
Stances
None
Tongue Positions

Any length of time
• By itself
As part of:
Do after:
• Ajapa Japa
• Karana Kriyas
• Kriya Energizers
Do before:
• Self Massage
134
“If you don’t have an hour for yourself every day, something is wrong with your lifestyle; change it.”
~ Sunyata Saraswati
Each practice of the Well-Being Processes has more well-being results than the
Preliminary Energy Movers, although the practices work with energy as well. Performed
independently of each other, except Star may proceed the 8 Standing Postures of Shou
Lao.
Some possible benefits of the Well-Being Processes include:

• Specific physical processes
40. Carpal Tunnel

41. Shaking Hands
42. Arm Swinging
44. Star
136
40. Carpal Tunnel
Practice Type
Name of Practice
Carpal Tunnel
Primary Purpose
• Relieve symptoms of carpal tunnel

• Opening the Sushumna Nadi
Origin
Tibet and other Unknown
Minimum Age
Time of Day
Before dark
Location
Outside or inside
Weather
137
40. Carpal Tunnel
Restrictions
• Menstrual Period - Yes, please see Health Concerns for restrictions.
Food Fast
One hour
Liquid Fast
15 minutes
Health Concerns
• If you are having the menstrual period or are pregnant, do not practice Holding Up
the Heavens.
• If you are breastfeeding, practice Holding Up the Heavens very slowly.
138
40. Carpal Tunnel
Bandhas
None

None
Movements
• Rotate Wrists
Mudras
None
Stances
• Crane Feet
• Lift Heels
Tongue Positions
None

• Three, six, or nine rounds of the modified Holding Up the Heavens
• To complete entire practice
By itself
139
41. Shaking Hands
Practice Type
Name of Practice
Shaking Hands
Primary Purpose
• Relieve symptom of shaking hands

• Eye-hand coordination
• Increasing energy in Lao-Gung (Palm Chakra) energy points
Origin
Unknown
Minimum Age
After menarche
Time of Day
Any time
Location
Outside or inside
Weather
140
41. Shaking Hands
Restrictions
• Pregnant - Yes
Food Fast
None
Liquid Fast
None
Health Concerns
If you are pregnant, consult your health practitioner before beginning practice.
141
41. Shaking Hands
Bandhas
None

None
Movements
• Pulling the Taffy
Mudras
Crane Beaks
Stances
None
Tongue Positions
None

By itself
142
42. Arm Swinging
Practice Type
Name of Practice
Arm Swinging
Primary Purpose
• Increase circulation of Chi in the blood to the extremities
• Loosen the shoulders

• Drawing Chi from Earth through Yung-Chuan (Bubbling Spring) into the body
• Pumping Chi through the entire body
Origin
Taoist
Minimum Age
After menarche
Time of Day
Before dark
Location
Outside or inside
Weather
143
42. Arm Swinging
Restrictions
• Pregnant - Yes
Food Fast
One hour
Liquid Fast
None
Health Concerns
• If you are pregnant, swing the arms and come down on the heels very gently.
144
42. Arm Swinging
Bandhas
None

None
Movements
• Palms Up
• Rotate Wrists
Mudras
None
Stances
Lift Heels
Tongue Positions
None

25 to 50 arm swings
By itself
145
Practice Type
Name of Practice
Female Deer Exercise
Primary Purpose
• Stimulate hormonal flow to regulate the menstrual cycle and period

• Lessen or eliminate menstrual period symptoms
• Lessen or stop the menstrual period
Origin
Taoist
Minimum Age
Time of Day
Any time
Location
Weather
146
Restrictions
• Pregnant - No
Food Fast
One hour
Liquid Fast
15 minutes
Health Concerns
• If you have any existing menstrual or fertility concerns, or are under the care of a
health practitioner, consult your health practitioner before beginning practice.
• If you have breast implants, you cannot do this practice.
radiation.
147
Bandhas
• Anal Contraction
• Jalandhara Bandha

None
Movements
Mudras
Hands with Palms Pressing Together
Stances
None
Tongue Positions

Increase very slowly to maximum 360 rotations per day (do not have to increase, can stay
at a smaller number of rotations)
• By itself
As part of (minimum number of rotations):
148
44. Star
Practice Type
Name of Practice
Star
Primary Purpose
• Gather energy from environment and cosmos into six main energy points [Bai-Hui
(Crown), Lao-Gung (Palm Chakras), Hui-Yin, and Yung-Chuan (Bubbling Spring)]

• Feeling which hand is dominant for receiving or transmitting energy
Origin
Taoist
Minimum Age
Time of Day
Any time
Location
Weather
149
44. Star
Restrictions
• Pregnant - No
Food Fast
One hour
Liquid Fast
None
Health Concerns
Unknown
150
44. Star
Bandhas
None

Haaa
Movements
Mudras
None
Stances
Crane Feet
Tongue Positions

A few minutes
• By itself
Do before:
Bookended by:
151
Practice Type
Name of Practice
8 Standing Postures of Shou Lao
Primary Purpose
• Manage immune system (vibration from Earth goes up to thymus)

• Drawing in external Chi and mixing with internal Chi
• May help relieve symptoms of disease (continue working with your health
practitioner)
• Pushing airborne bacteria away
• Releasing excess Chi from the body
Origin
Taoist
Minimum Age
Time of Day
Any time
Location
Weather
152
Restrictions
• Pregnant - No
Food Fast
One hour
Liquid Fast
None
Health Concerns
You may be able to practice if you have cancer, chemotherapy, or are too week to practice
all of Tai Chi Yin Gung. Consult your health practitioner before beginning practice. If
permitted, you can practice So-Ham (without Anal Contraction) after the 8 Standing
Postures of Shou Lao.
153
Bandhas
None
• Reverse Breathing (Taoist Temple Style)

None
Movements
• Mixing Kan and Li
• Palms Up
• Rotate Wrists
• Scrape the Chi
Mudras
• Hugging the Tree (Tai Chi Pole, Opening Gate, Holding the Tai Chi Ball, Holding
the Golden Urn)
• Pyramid - Fingertips Not Touching
Stances
Crane Feet
Tongue Positions

A few minutes to one hour (increase slowly and only in extreme cases under a teacher’s
guidance) for each position
154
• By itself
As part of:
Do after:
• Star
Do before:
Bookended by:
155
Practice Type
Name of Practice
Tibetan Healing Sounds
Primary Purpose
• Vibrate the five life support organs to release toxins

• Drawing cosmic energy into the five life support organs
Origin
Tibet
Minimum Age
Time of Day
Any time
Location
Weather
156
Restrictions
• Pregnant - Yes
Food Fast
One hour
Liquid Fast
None
Health Concerns
• If you are pregnant, only one of each sound and bend forward only slightly when
rubbing the kidneys.
radiation.
157
Bandhas
None

Tibetan Healing Sounds:
• Ong
• Ah
• Su
• Hu
• Ee
Movements
• Rub Kidneys
Mudras
• Inverted Pyramid - Fingertips Not Touching
Stances
Crane Feet
Tongue Positions
None

Three, six, or nine times for each sound
158
• By itself
As part of:
Do before:
Bookended by:
• Om Ah Hum
159
Part 9 - Longer, Full Movement Practices with
“The form is a mechanical device to get the body to move with the Tao.”
~ Sunyata Saraswati
and Tibetan techniques, and are the culmination of this system. These practices take
more time than the others in the system and follow a flow from beginning to end.
These longer practices are practiced independently from each other to flow the energy
as intended, unlike the shorter practices which have Suggested Combinations with each
other. Each longer practice may contain some common Component Practices, combined
in different ways to achieve the practice goal.
Like the other practices, these longer practices will give many possible benefits that
increase over time. Depending on your health, energy, and spiritual direction, they may
be practiced for your entire life, like the other practices.
Some possible benefits of the Longer, Full Movement Practices with Meditation Techniques
include:
• Heart opening
spiritual strength
161
Many of the longer practices follow somewhat, or for the most part, the below general
flow. It is important to do the entire practice, instead of stopping before the flow is over.
If there is not time to do the entire practice, you can choose a different shorter practice
that takes less time.
1. Salute
2. Ground
3. Clear energy
4. Loosen up
5. Clear energy
6. Generate energy
7. Circulate energy
8. Clear energy
9. Meditation
10. Clear energy
11. Salute
The shorter practices are designed so that they don’t need to follow this flow. As you go
along, you can begin to choose which of your favorite practices to do, when and why. One
practitioner may want to focus solely on the Foundation, another on the Foundation and
specific Well-Being Processes, and another just on Turtle Chi Gung. For a full experience
of Master Sunyata’s combined techniques and offerings, the longer practices are
available.
47. Vishnu Therapy

48. Turtle Chi Gung
162
47. Vishnu Therapy
Practice Type
Name of Practice
Vishnu Therapy
Primary Purpose
psychic energy

• Allowing bodily functions to flow correctly
• Immortality by maintaining the auric and magnetic fields
• Posture improvement
• Realizing benefits of meditation and yoga
• Restoring inner harmony
Origin
India, Tibet, Taoist
Minimum Age
18 years of age
Time of Day
Any time
Location
163
47. Vishnu Therapy
Weather
Restrictions
• Pregnant - No
Food Fast
Before a meal
Liquid Fast
30 minutes
Health Concerns
• If you have had a cesarean section, class is not recommended or please consult your
health practitioner before beginning practice.
• If breastfeeding, and your health practitioner approves you doing the practice, you
may use your own cooling lotion or oil, and switch to mustard oil when your child has
weaned.
• No cancer; AIDS; heat issues in body as defined by Chinese medicine; chemo/
radiation; inflammation of feminine organs including the uterus, ovaries, fallopian
tubes, or bladder; no stones of the bladder, kidneys, or gallbladder; no high blood
pressure; no hernia; no intestinal or stomach ulcers; no bleeding in the stomach,
brains, or lungs.
164
47. Vishnu Therapy
Bandhas
Anal Contraction
• Sniff of Air

• Ang
• Om
• Sat Chit Anandomnama
Movements
• Bow
• Looking Up
• Rotate Wrists
• Scrape the Chi
• Sweep Aura
Mudras
• Chi Finger
• Crane Beaks
• Dragon Torque
• Lotus
165
47. Vishnu Therapy
Stances
• Crane Feet
• Lift Heels
• Parallel Feet
Tongue Positions

Sequence:
1. White Crane Salute and Karana Kriyas or Om Ah Hum and Standing Vajra Yogini
Yoga
2. Clear (Wash the Chi) and Scoop and Phat
3. White Crane Salute or Om Ah Hum
4. Ajapa Japa
5. Vishnu Therapy massage
6. Shavasana (Corpse Pose)
166
48. Turtle Chi Gung
Practice Type
Name of Practice
Turtle Chi Gung
Primary Purpose
• Longevity
• Thyroid health (continue working with your health practitioner)

• Breathing slowing down
• Tonifying kidney energy
Origin
Minimum Age
Time of Day
Before dark
Location
Weather
167
48. Turtle Chi Gung
Restrictions
• Pregnant - No
Food Fast
Before a meal
Liquid Fast
15 minutes
Health Concerns
• If you have cardiovascular problems, or high blood pressure, do not hang the head
down. Consult your health practitioner before beginning practice.
• Bring the head back up very slowly, especially if you have low blood pressure,
dizziness, hypoglycemia, or other concerns.
168
48. Turtle Chi Gung
Bandhas
• Anal Contraction
• Jalandhara Bandha
• Inhale through the nose and exhale through the mouth
• Sniff of Air

• Pooh
Honoring Father Sky
Movements
• Bow
• Looking Up
• Rotate Wrists
• Rub Kidneys
• Scrape the Chi
• Sweep Aura
169
48. Turtle Chi Gung
Mudras
• Chi Finger
• Crane Beaks
• Dragon Torque
• Lotus
Stances
• Crane Feet
• Lift Heels
Tongue Positions
• Khechari Mudra (Tasting Nectar)
• Up to Roof of the Mouth

Sequence:
2. Karana Kriyas
3. Rub Kidneys
4. Turtle Chi Gung
5. Clear (Wash the Chi) and Scoop and Phat
7. Kriya Energizers
8. Shavasana (Corpse Pose)
170
Practice Type
Name of Practice
Vajra Yogini Yoga
Primary Purpose
psychic energy
• Originally practiced by nuns to cultivate and refine excess sexual energy
• Strengthens the hormonal flow
• Strengthens the immune system

• Activating and straightening the Ida, Pingala, and Sushumna Nadis for Kundalini to
flow quicker and smoother
• Activating, refining, and cultivating sexual energy
• Activating sexual energy to develop the mind
• Bringing vital energy into the organs
• Clarity of mind for deepening meditation
• Complexion glows
• Immortality by maintaining the auric and magnetic fields
• Maintaining a healthy weight
Origin
Minimum Age
After menarche (wait until one year after your menstrual cycle became regular, if that
happens before age 15, must wait until age 15).
171
Time of Day
Before dark
Location
Weather
Restrictions
• Pregnant - No
Food Fast
Before a meal
Liquid Fast
30 minutes
Health Concerns
No high blood pressure, cancer, AIDS, heat issues in body as defined by Chinese
medicine, chemo/radiation, heart conditions, aneurisms, or spinal/nerve/mental illness.
172
Bandhas
Anal Contraction
• Inhale through the nose and exhale through the mouth
• Ojas Breath
• Rapid Sniffing
• Sniff of Air

• Ang
• Dring
• Haaa
• Hing
• Hmmm
• Hoot
• Om Ah Hum
• Om Ah Hum Vajra Siddhi Guru Hum
• Pooh
• Shaaa
• Shung
• Ssss
Movements
• Looking Up
• Palms Up
• Rotate Wrists
• Sacrum Rock
• Scrape the Chi
• Squeeze Big Toes
• Vajra / Buddha Offering Palms
173
Mudras
• Crane Beaks
• Fingertips of Middle Fingers Touching Under Chin
• Right Hand on Navel, Left Hand on Top
• Serenity Mudra (Ksepana Mudra)
• Vajra Fist - Not touching
• Yin-Yang Mudra
Stances
• Crane Feet
• Horse Sitting
• T-stance
Tongue Positions
None

Sequence:
1. Om Ah Hum
3. Om Ah Hum
174
Practice Type
Name of Practice
Tai Chi Yin Gung
[Tai Chi (Grand Ultimate), Yin (female), Gung (energy work)]
Primary Purpose
• Increase blood circulation without increasing blood pressure
• Open meridians of the body for Chi to flow properly for rejuvenation
• Regulate and strengthen immune system (stimulate main lymph nodes)

• Body relaxation
• Drawing Chi from Earth through Yung-Chuan (Bubbling Spring) into the body
• Grounding to Earth
• Longevity
• Lowering high blood pressure
• Immune system strengthening
• Internal organ massage
• Mind relaxation
• Radiant health
• Releasing sexual hormones throughout the body (to arouse energy for the five life
support organs and to aid in rejuvenation)
• Releasing toxins that had accumulated in the tissue
• Serenity
• Stress relief
Origin
175
Minimum Age
Time of Day
Before dark
Location
Weather
Restrictions
• Pregnant - No
Food Fast
Before a meal
Liquid Fast
15 minutes
Health Concerns
No physical weakness, cancer, or chemo/radiation.
176
Bandhas
Anal Contraction
• Sniff of Air

• Haaa
• Phat!
Honoring Father Sky
Movements
• Fluffing the Hands
• Looking Up
• Palms Up
• Rotate Wrists
• Rub Kidneys
• Sacrum Rock
• Scrape the Chi
• Sweep Aura
177
Mudras
• Chi Finger
• Crane Beaks
• Dragon Torque
• Yin-Yang Mudra
Stances
• Crane Feet
• Lift Heels
• Rock and Roll Feet
Tongue Positions
• Behind the Teeth

To complete as much of the practice techniques you choose to do in a particular practice
session
Sequence (can vary):
2. Entire Foundation sequence
4. Swimming Dragon
6. 8 Standing Postures of Shou Lao or Tibetan Healing Sounds
8. Chi Gung
15. Yin Fa (female power) Tai Chi
16. So-Ham
17. Self Massage
178
51. Kuan Yin Magnetic Nei Gung, Tai Chi, and
Meditation
Practice Type
Name of Practice
Kuan Yin Magnetic Nei Gung, Tai Chi, and Meditation
Primary Purpose
• Change the personal vibration or frequency
• Create and activate a current of magnetic and purifying internal energy

• 5 jewels of Kuan Yin (relax, empty, calm, still, natural)
• Clarity
• Compassion
• Creating whole brain by merging both hemispheres of the brain
• Developing brain
• Diet changes
• Opening psychic channels for healing
• Progressive Vairagya
Origin
Minimum Age
After menarche
Time of Day
Any time, except not between 5-7 am.
179
Meditation
Location
• Outside (before 11 pm, not between 5-7 am) - Woods, forest, or a place shielded from
the wind. Not by water, not in open space, no direct sun, not hot weather. Sound-free
or relatively quiet place.
• Inside (any time, except not between 5-7 am) - No music, no incense, sound-free or
relatively quiet place.
• Full moon has more magnetic effect.
Weather
Restrictions
• Menstrual Period - Yes, please see Health Concerns for restrictions.
Food Fast
1 hour
Liquid Fast
None
Health Concerns
• Some women may become dizzy or have menstrual period issues if practicing the
Vajra Yogini Yoga before Kuan Yin practice. If so, try to eliminate the Vajra Yogini Yoga
until a couple days after menstrual period has ended.
• Master Sunyata suggested that women switch to So-Ham or Kuan Yin Magnetic Nei
Gung, Tai Chi, and Meditation (without the Standing Vajra Yogini Yoga) during the
menstrual period and one to two days after it is ending.
• If you are pregnant, no Vajra Yogini Yoga before Kuan Yin practice.
• If you are pregnant, while you are practicing Kuan Yin, no tongue up to roof of
the mouth, no bending over, no movements that pack energy toward the baby, and
perform all movements very gently.
180
Meditation
Bandhas
None

• Anihu
• Namo Kuan Sher Yin Pusa
• Phat!
• Shum
Movements
• Fluffing the Hands
• Looking Up
• Mixing Kan and Li
• Palms Up
• Sacrum Rock
• Scrape the Chi
Mudras
• Crane Beaks
• Inverted Pyramid - Fingertips Not Touching
• Lotus
• Right Hand on Navel, Left Hand on Top
Stances
• Crane Feet
• Lift Heels
• Parallel Feet
181
Meditation
Tongue Positions
• Khechari Mudra (Tasting Nectar)

• Standing Vajra Yogini Yoga - One round
• Kuan Yin Magnetic Nei Gung, Part 1 - One to seven rounds
• Kuan Yin Magnetic Nei Gung, Parts 2-4 - One round
• Kuan Yin Tai Chi - One round
• Kuan Yin Meditation - Any length of time
Sequence:
1. Om Ah Hum
4. Mixing Kan and Li
5. Scoop and Phat
7. Kuan Yin Magnetic Nei Gung and Tai Chi
10. Scoop and Phat
12. Kuan Yin Meditation
15. Scoop and Phat
16. Om Ah Hum
182
Appendix
Appendix
“Once you plug in, there’s no going backward.”

~ Sunyata Saraswati
With an introduction of the practices complete, the Appendix contains more lists and
information in common to understand the system and its components.
A. Epilogue
B. Index of Practices
C. Menstrual Period
D. Pregnancy
E. Postpartum
F. Breastfeeding
G. Perimenopause
H. Menopause and Postmenopause
I. Component Practices
J. Bandhas
K. Breathing Techniques
L. Mantras / Mantrams / Sounds
M. Movements
N. Mudras
O. Stances
P. Tongue Positions
Q. Glossary
R. Further Reading
Sunyata Saraswati
S. Biography
T. Quotes
U. About the Author
184
Appendix
A. Epilogue
Om Om Om
If this book interests you, you are on a journey to further awareness in your life and are
ready to learn more about beginning to practice the teachings of Master Sunyata.
Before proceeding further with these practices from Master Sunyata, we can consider
what he cautioned, “Each system vibrates on a certain frequency. That’s why some systems
are not compatible with each other. Some you just can’t mix and match. You’ll hurt your
friend and yourself internally.”
If you do have another teacher or are practicing another system, or want to study with
another teacher after starting this system, please speak to your primary teacher for
direction to ensure that the practices that you are doing or want to do are energetically
compatible with the specific practices in this system. Usually we choose one primary
practice, system, or teacher, and consult with that teacher about what is best for our
energy and spiritual evolution.
Time spent in practice is selfless, not selfish, as eventually it becomes energy to assist
those around us.
Internal energy movement as spiritual elevation results in more compassion, love, and
understanding.
When asked, “What does one do when they’ve had the enlightenment experience, what
else is there to do?” Master Sunyata answered, “Serve.”
May these practices serve us, those close to us, and the world at large, by expanding our
energy toward the positive qualities and life.
Let’s Om on home
Om Om Om
Thank you,
Amrita
185
Appendix
B. Index of Practices
8 Standing Postures of Shou Lao 152

Ajapa Japa 129
Arm Swinging 143
Bone Marrow Strengthening 68
Bone Marrow Washing 71
Carpal Tunnel 137
Clear (Wash the Chi) 77
Female Deer Exercise 146
Hands on Lower Tan-Tien 84
Hip Circles 96
Karana Kriyas 107
Kriya Energizers 111
Kuan Yin Magnetic Nei Gung, Tai Chi, and Meditation 179
Loosening Up 61
Meridian Cleanse 74
Om Ah Hum 52
Scoop and Phat 81
Self Massage 88
Shaking Hands 140
Shiva’s Triad 123
So-Ham 132
Stand (Void Stance, Wu Chi) 58
Standing Vajra Yogini Yoga 114
Star 149
Stretching to Heaven 103
Swimming Dragon 99
Tai Chi Jog (Balancing Crane and Dragon) 93
Tai Chi Yin Gung 175
Tapping and Massaging 64
Tibetan Healing Sounds 156
Turtle Chi Gung 167
Vajra Yogini Yoga 171
Vishnu Therapy 163
White Crane Frolics 117
White Crane Salute 48
Yoni Mudra 126
186
Appendix
C. Menstrual Period
If performing a practice that you should not do during the menstrual period (it is not
recommended to try that), the consequences of practicing are usually confined to that
cycle, however, it could impact the next cycle also. Consequences have been reported such
as dizziness, lengthening the days in the menstrual period, and increase in blood flow.
Please follow the below restrictions of when to practice, even if you are one of the women
who do not see any changes in the menstrual period when practicing. Please see the
Health Concerns on each practice page.
Master Sunyata suggested that women switch to So-Ham or Kuan Yin Magnetic Nei Gung,
Tai Chi, and Meditation (without the Standing Vajra Yogini Yoga) during the menstrual
period and one to two days after it is ending.
Yes to practice during menstrual period:
Salutes
White Crane Salute
Om Ah Hum
Foundation

Hip Circles
White Crane Frolics
Shiva’s Triad
Yoni Mudra
Ajapa Japa
So-Ham
Carpal Tunnel
Shaking Hands
Arm Swinging
Star
187
Appendix
C. Menstrual Period

No to practice during menstrual period:
Foundation
Loosening Up
Bone Marrow Washing
Meridian Cleanse
Scoop and Phat
Self Massage

Swimming Dragon
Karana Kriyas
Kriya Energizers

Vishnu Therapy
Turtle Chi Gung
Vajra Yogini Yoga
Tai Chi Yin Gung
188
Appendix
D. Pregnancy
Of all the stages of the female reproductive life cycle, pregnancy is the one that is the
most delicate and important to consider when deciding what, if anything, to practice.
The other stages in the life cycle do not have as serious possible affects. If performing a
practice that you should not during the menstrual period, the consequences of practicing
are usually confined to that cycle. Postpartum instructions are meant to give time for
the body to heal after giving birth. Breastfeeding restrictions try to minimize pressure,
stretching, or contact with the breasts. Pregnancy, however, is the most critical time to
consider for practicing or not.
If you are new and have not started doing any of these practices from Master Sunyata,
please know that these practices are not specifically designed for pregnant women, such
as other system’s pregnancy yoga, for instance. Although he did allow some practices to
be performed while pregnant, the best recommendation is to work with other practices
that are designed specifically for pregnant women. After the postpartum restriction
period has passed (and following the breastfeeding recommendations), you may start
with these practices.
If you are currently practicing these practices, and would like to continue practicing
while pregnant, please consult your health practitioner to determine the safety of every
energy and physical movement practice that you are considering.
In addition to the below, please see the Health Concerns on each practice page.
189
Appendix
D. Pregnancy
Yes to practice while pregnant:
Salutes
White Crane Salute
Om Ah Hum
Foundation
Loosening Up
Self Massage

Hip Circles
White Crane Frolics
Shiva’s Triad
Yoni Mudra
Ajapa Japa
So-Ham
Carpal Tunnel
Shaking Hands
Arm Swinging

190
Appendix
D. Pregnancy
No to practice while pregnant:
Foundation
Bone Marrow Washing
Meridian Cleanse
Scoop and Phat

Swimming Dragon
Karana Kriyas
Kriya Energizers
Star

Vishnu Therapy
Turtle Chi Gung
Vajra Yogini Yoga
Tai Chi Yin Gung
191
Appendix
E. Postpartum
Postpartum instructions are meant to give time for the body to heal after giving birth.
There are some restrictions. Please see the Health Concerns on each practice page.
No waiting period, any time:
Foundation
So-Ham
Shaking Hands
Wait four weeks:
Salutes
White Crane Salute
Om Ah Hum

White Crane Frolics
Shiva’s Triad
Yoni Mudra
192
Appendix
E. Postpartum
Wait six weeks:
Foundation
Loosening Up
Bone Marrow Washing
Meridian Cleanse
Scoop and Phat
Self Massage

Hip Circles
Swimming Dragon
Karana Kriyas
Kriya Energizers
Ajapa Japa
So-Ham
Carpal Tunnel
Arm Swinging
Star

Vishnu Therapy
Turtle Chi Gung
Vajra Yogini Yoga
Tai Chi Yin Gung
193
Appendix
F. Breastfeeding
Breastfeeding restrictions try to minimize pressure, stretching, or contact with the

breasts. Please see the Health Concerns on each practice page.
Yes to practice while breastfeeding:
Salutes
White Crane Salute
Om Ah Hum
Foundation
Loosening Up
Bone Marrow Washing
Meridian Cleanse
Self Massage

Hip Circles
Swimming Dragon
Kriya Energizers
White Crane Frolics
Shiva’s Triad
Yoni Mudra
Ajapa Japa
So-Ham
194
Appendix
F. Breastfeeding
Carpal Tunnel
Shaking Hands
Star

Tai Chi Yin Gung
No to practice while breastfeeding:
Foundation
Scoop and Phat

Karana Kriyas
Arm Swinging

Vishnu Therapy
Turtle Chi Gung
Vajra Yogini Yoga
195
Appendix
G. Perimenopause
In this transition time to menopause, please follow the same guidelines on the pages for
the menstrual period, pregnancy, postpartum, and breastfeeding, since it is still possible
to become pregnant while perimenopausal.
196
Appendix
H. Menopause and Postmenopause
After the menstrual cycle stops and menopause has occurred, in the remaining
postmenopausal years you may do any practice that you feel able to. Please consult your
doctor or health care provider to determine the safety of every energy and physical
movement practice that you are considering doing. The practices may work for one
woman and not another.
As we age, the mind and body may not be as synchronized as they once were, and we can
try to improve that. Do the practices carefully, for your best and most safe experience.
Some type of movement is recommended for the whole life. There is no reason to stop
moving! We can continue with our slow, gradual, permanent change.
197
Appendix
I. Component Practices
There are a number of smaller practices that Master Sunyata combined as individual units
with others when creating a longer practice. We can call these elements “Component
Practices”. Within these Component Practices may be Bandhas, Breathing Techniques,
Mantras / Mantrams / Sounds, Movements, Mudras, Stances, and Tongue Positions.
When combined with other techniques to make the Longer, Full Movement Practices
with Meditation Techniques, the Component Practices help achieve the energetic goal of
those practices as well as Master Sunyata’s goal of combining Indian, Taoist, and Tibetan
practices.
Salutes
White Crane Salute
Om Ah Hum
Foundation
Loosening Up
Meridian Cleanse
Scoop and Phat
Self Massage

Hip Circles
Swimming Dragon
Karana Kriyas
Kriya Energizers
Shiva’s Triad
Yoni Mudra
Ajapa Japa
So-Ham
198
Appendix
J. Bandhas
A Bandha is an energy and muscular lock to redirect and move pranic energy.
Anal Contraction
• Gently squeeze and hold the anal sphincter muscle for the specified amount of time
or rhythms.
Karana Kriyas
Kriya Energizers
So-Ham
Swimming Dragon
Tai Chi Yin Gung
Turtle Chi Gung
Vajra Yogini Yoga
Vishnu Therapy
White Crane Frolics
Jalandhara Bandha
• Slight tuck of the chin back toward the medulla oblongata, not chin down as it is done
in other systems.
• Release the breath as you come out of Jalandhara Bandha.
Turtle Chi Gung
199
Appendix
K. Breathing Techniques
In almost all the practices we inhale and exhale through the nose, unless indicated
otherwise.
Ojas Breath
• Three inhales through the nose, and exhale through pursed lips with “Pooh”.
Vajra Yogini Yoga
Rapid Sniffing
• Inhale and exhale through the nose rapidly, or inhale rapidly through the nose then
exhale rapidly through the nose.
Vajra Yogini Yoga
Reverse Breathing (Taoist Temple Style)

• Imagine wrapping the body at the stomach with duct tape.
• Inhale through the nose, pulling abdomen toward spine.
• Exhale through the nose only out to the imaginary duct tape.
Sniff of Air
• Quick inhale through the nose.
• To prevent exhaling when holding the breath for a long time.
• To direct the breath.
• To make the exhale more effective.
• Don’t sniff when in Jalandhara Bandha. Lift chin up while sniffing to release
Jalandhara Bandha.
Karana Kriyas
Swimming Dragon
Tai Chi Yin Gung
Turtle Chi Gung
Vajra Yogini Yoga
Vishnu Therapy
200
Appendix
Mantras (silent sounds) and Mantrams (vocalized sounds) are cosmic sounds that set
up vibrations in the body and affect the Chakras (psychic centers), which in turn affect
certain endocrine glands.
We can use the word Mantra to explain both Mantras and Mantrams.
Mantras wipe away the conscious, rational mind from thinking. If you are thinking,
your energy doesn’t move. You offset the thinking process with Mantras; the mind can’t
comprehend a Mantra on a logical level. They are sound vibrations that affect the human
body. Master Sunyata would say that if you are thinking about trying to feel it, you’re
cutting off your energy.
Mantras are a vehicle to reconnect you to something going on 24 hours a day.
Ang (India)
• Mantram
• Short and repeated many times.
• To open the 4th eye.
Vajra Yogini Yoga
Vishnu Therapy
Anihu
• Mantram
• Pitch goes higher as sound is moved from the heart to throat to crown.
Dring (Tibet)
• Mantram
• Long and high pitched.
• Guru Mantra for physical ailments.
• Resonates in the positive Chakras in the brain to stimulate the nervous system to
encourage endocrine glands to produce hormones.
Ajapa Yoga
Swimming Dragon
Vajra Yogini Yoga
201
Appendix
Gate Gate Paragate Parasamgate Bodhi Svaha (Tibet)

• Mantram
• Gone, gone beyond all illusions of reality, on the breath
• Hold Pancha Pranas Mudra at Manipura Chakra. With the eyes closed, focus on the
3rd or 4th eye. Say eight Mantrams out loud, each one more quietly until number
eight is silent. After meditating, say one Mantram out loud. Take a deep breath and as
you exhale, slowly open your eyes.
• To get ready for meditation.
So-Ham
Haaa
• Mantram
• Long and like a dragon sound.
Star
Tai Chi Yin Gung
Vajra Yogini Yoga
Hing (China)
• Mantram - Sends all the excess Chi from Bai-Hui
• Mantra - Can make the crown vibrate
Vajra Yogini Yoga
Hmmm
• Mantram
• Inhale through the nose, exhale “Hmmm” up to the crown through the nose with the
lips sealed.
Vajra Yogini Yoga
Hoot
• Mantram
• Short and deep.
• Stimulates the Nabhi (Navel) Chakra.
Vajra Yogini Yoga
202
Appendix
Namo Kuan Sher Yin Pusa (Chinese)

• Mantram:
Namo - I bow to
Kuan Sher Yin - She who hears the cries of the world
Pusa - Boddhisattva
• To call on the Bodhisattva’s energy for clarity and to assist others.
Om Ah Hum (Tibet)
• Mantram
• Regulates the crown - heart - sex center.
• To bookend a practice.
Om Ah Hum
Vajra Yogini Yoga
Om Ah Hum Vajra Siddhi Guru Hum (Tibet)

• Mantram
• Chanted two different ways, in two different parts of the practice.
Vajra Yogini Yoga
Om Mantra (India)
• Om Om Om
• Let’s Om on home. Hands are in Pancha Pranas Mudra. Short “O”, long “M”. Om Om
Om.
• Vibrates and opens both hemispheres of the brain.
• Can be used to bookend any meditation technique, or as a meditation technique
itself.
• Om - Sound of Divine Mother
• Chinese say “Hing” instead of “Om”.
Vishnu Therapy
Phat! (Tibet)
• Mantram
• Very short and strong, a loud whisper.
• Inhale and pull energy from Earth, on the exhale say quick and in a very loud whisper
“Phat!” (pronounced “pot!”) to discharge energy back to Earth.
Scoop and Phat
Tai Chi Yin Gung
203
Appendix
Pooh
• Mantram
• Long and strong, loud whisper through pursed lips.
Turtle Chi Gung
Vajra Yogini Yoga
Sa Sa Sa
• Mantram in the beginning, then progressing to Mantra.
• Inhale through the nose, and exhale through the mouth as a short, rhythmic,
repeating sound “Sa Sa Sa”.
Ajapa Japa
Sat Chit Anandomnama (India)

• Mantram
• Inhale through the nose and exhale through the mouth with the Mantram from the
navel up to above the crown.
• Stimulates and activates all five flowing, pranic energies (Apana, Vyana, Prana,
Samana, Udanna) at the same time as they flow through the body.
• Regulates the life force in the body.
Vishnu Therapy
Shaaa
• Mantram
• Long and like a loud whisper.
Vajra Yogini Yoga
Shum
• Mantram
• Long and deep.
• Elicits a relaxation state in the body.
Shung
• Mantram
• Shum + ng
• Long and deep.
• To ground, calm, and dissipate energy throughout the body.
Vajra Yogini Yoga
204
Appendix
So-Ham (India)
• Mantra
• On the inhale, silently say “So”. On the exhale, silently say “Ham” (pronounced
“Hum”).
So-Ham
Ssss
• Mantram
• Long hiss.
Vajra Yogini Yoga
Tibetan Healing Sounds (Tibet)

• Mantram:
Ong
Ah
Su
Hu
Ee
White Crane Salute (Tibet)

• Mantram:
Honoring Father Sky
• To bookend a practice.
Tai Chi Yin Gung
White Crane Salute
205
Appendix
Mantras (or Mantrams) that can be used as their own practice:
Ganesha Mantra (India)

• Om Gam Gan Ganapatayai Namaha (first one)
• Gam Gam Gan Ganapatayai Namaha (up to 107 repetitions)
• Chant with or without a Mala, up to 108 repetitions.
• Stay seated and allow the energy to run through you for as long as you like.
• Take a deep breath and as you exhale, slowly open your eyes.
• To clear obstacles (one’s own energy blocks).
Saraswati Mantra (India)

• Om San Sam Saraswatyai Namaha (first one)
• San San Sam Saraswatyai Namaha (up to 107 repetitions)
• Chant with or without Mala, up to 108 repetitions.
• Stay seated and allow the energy to run through you for as long as you like.
• Take a deep breath and as you exhale, slowly open your eyes.
• To call on the wise and creative energy.
206
Appendix
M. Movements
These are some basic movements and body positions (other than Stances) used in the
practices. The primary Movements are listed in each Practice Summary; there could be
many more that will be detailed in the expanded books.
Bow
• Relax and slightly sink the knees with the hands in Pancha Pranas Mudra, bend
forward very slightly, and look up.
Om Ah Hum
Swimming Dragon
White Crane Salute
Drop Chi Into the Crown

• If hands are at the center of the body - Inhale and bring the hands over the head, turn
the palms up, then turn the palms toward the crown and drop Chi into the crown
while exhaling to the Lower Tan-Tien.
• If hands are coming up sides of body - Inhale and bring the hands, with palms up,
over the head, turn the palms toward the crown, and drop Chi into the crown while
exhaling to the Lower Tan-Tien.
Bone Marrow Washing
Tai Chi Yin Gung
Turtle Chi Gung
Vishnu Therapy
Fluffing the Hands

• Hold up the hands at heart level with palms near to and facing each other. Inhale
through the nose while moving (fluffing) the hands slightly up and out to the sides
(expansion), and exhale through the nose while moving (fluffing) the hands slightly
down and back in toward the heart (contraction).
• The hands get close enough to feel energy between the palms, without touching each
other.
Tai Chi Yin Gung
Gentle Transition
• Gentle, slow scooping with the palms up to the navel, turning the palms down, and
lowering the hands down to the Lower Tan-Tien, ending with Sweep Aura.
• Use when rising up the center from a lower movement.
• Use this movement in all parts of all practices unless not part of the other movements.
207
Appendix
M. Movements
Hip Circles
• Hands on the hips with the fingers pointing forward and the thumbs back, standing
with Crane Feet, and making small circles moving the sacrum as much as the hips.
Hip Circles
Looking Up
• Lift the chin up and look up at the sky.
• Stimulates the thyroid gland.
Karana Kriyas
Loosening Up
Om Ah Hum
Tai Chi Yin Gung
Turtle Chi Gung
Vajra Yogini Yoga
White Crane Frolics
White Crane Salute
Mixing Kan and Li

• Hang the hands straight down with the palms up, then crisscross the hands three
times.
• Mixing Water (Kan) and Fire (Li).
208
Appendix
M. Movements
Open and Close the Gate

• Opening - Hands overhead from the sides to the front center line and down as the
right foot goes to the right, or hands that are down at sides cross over Lower Tan-Tien
and back to sides as the right foot goes to the right.
• Closing - Hands from center line go up overhead and down to the sides as the right
foot goes back toward the left foot, or the hands that are down at sides cross over
Lower Tan-Tien as the right foot goes back toward the left foot.
Hip Circles
Karana Kriyas
Meridian Cleanse
Star
Tai Chi Yin Gung
Open and Close Wings

• Inhale out (expansion) with the hands going out with palms up, exhale back
(contraction) with the hands coming back and ending with palms down.
• Stimulates the thyroid gland.
Tai Chi Yin Gung
Vajra Yogini Yoga
White Crane Frolics
Palms Up
• Palms up holding a static or moving posture.
Arm Swinging
Tai Chi Yin Gung
Vajra Yogini Yoga
Pulling the Taffy

• Hold hands up at heart level with fingertips pointing in at each other. Form Crane
Beaks and making a pulling motion, inhale through the nose while moving the hands
slightly up and out to the sides (expansion), and exhale through the nose while
moving (fluffing) the hands slightly down and back in toward the heart (contraction).
Shaking Hands
209
Appendix
M. Movements
Rotate Wrists
• Rotating the wrists lubricates the wrists to open the energy circuits, and may help to
prevent arthritis.
Arm Swinging
Carpal Tunnel
Karana Kriyas
Om Ah Hum
Scoop and Phat
Swimming Dragon
Tai Chi Yin Gung
Turtle Chi Gung
Vajra Yogini Yoga
Vishnu Therapy
White Crane Frolics
White Crane Salute
Rub Kidneys
• Rub the kidneys with the palms, and then perform percussion on the kidneys with
loose fists.
Tai Chi Yin Gung
Turtle Chi Gung
Sacrum Rock
• Inhale - Rock sacrum back
• Exhale - Rock sacrum forward
Tai Chi Yin Gung
Vajra Yogini Yoga
210
Appendix
M. Movements
Scrape the Chi

• Sink and relax the knees while scraping one foot away from, or back toward, the other
foot.
• Can be performed while Opening or Closing the Gate or with the Gentle Transition.
• Keeps energy flowing.
• Prevents abrupt movements between parts of a practice.
• Master Sunyata said that Taoists would walk by shuffling their feet to keep contact with
the ground, which is similar to Scrape the Chi in that the goal is to keep the Yung-
Chuan (Bubbling Spring) in as much contact with the ground as possible.
Karana Kriyas
Meridian Cleanse
Om Ah Hum
Tai Chi Yin Gung
Turtle Chi Gung
Vajra Yogini Yoga
Vishnu Therapy
White Crane Salute
Shavasana (Corpse Pose)

• Lie on the back with the arms a few inches away from the body (so not touching the
body) with palms facing upward. Breathe normally through the nose.
Kriya Energizers
So-Ham
Turtle Chi Gung
Vishnu Therapy
Squeeze Big Toes

• Squeeze both big toes at the same time or one by one, depending on the practice.
• Outside of big toe, using thumb - Pineal gland
• Inside of big toe next to second toe, using index finger (the tip of the finger may wrap
under the toe as long as the side of toe is squeezed) - Pituitary gland
Vajra Yogini Yoga
211
Appendix
M. Movements
Sweep Aura
• Clear, and then separate the hands at the waist around the hips and then the hands
go down.
• Cleans all the energy around you.
Bone Marrow Washing
Hip Circles
Karana Kriyas
Tai Chi Yin Gung
Vajra / Buddha Offering Palms (Tibet)

• Relax the hands, with palms up, with fingers pointing out in a relaxed manner.
The Chi Fingers are extended out. The hands are parallel to each other (not in a
pyramid), and are a few inches apart.
• Depending on the practice, the hands are moving in the same direction in a circular
motion (waist turns in a circle, and the hands follow), or are pushing outward from
the heart.
Tai Chi Yin Gung
Vajra Yogini Yoga
212
Appendix
N. Mudras
Very simply, a Mudra is a gesture. Hand Mudras connect the electro-magnetic energy
pathways in the brain and stimulate the portions in the brain that are dormant in us.
Mudras can also be body positions for cosmic energy, connecting cosmic energies, so that
the whole body is a Cosmic Mudra.
Chi Finger
• Point the index fingers (Chi Fingers) out a little more than the other fingers.
• The index fingers are like Chi antennas.
• Pointing the Chi Fingers will bring in more Chi.
• The Chi Fingers collect Chi energy from the Universal Chi of the universe.
• Use the Chi for storage in bone marrow and other parts of the body.
• The Chi Finger Mudra can also be used for healing, and can be used to project
energy.
Karana Kriyas
Loosening Up
Tai Chi Yin Gung
Crane Arms
• Roll shoulders forward, space under the armpits, arms hang square with palms facing
backward, fingertips pointing down, and Chi Fingers extended slightly.
• Smile. Breathe in and out through the nose.
• For short stands (ten minutes or less).
• For standing more than ten minutes, relax the arms but keep some space under the
armpits.
Loosening Up
213
Appendix
N. Mudras
Crane Beaks (Tibet)

• Touch the tips of all the fingers and thumb together at the tips, not overlapping each
other.
• Bend the wrists; you’ll never have arthritis. You’re opening up the circuits.
• Working with the Central Channel.
Karana Kriyas
Om Ah Hum
Shaking Hands
Swimming Dragon
Tai Chi Yin Gung
Vajra Yogini Yoga
Vishnu Therapy
White Crane Frolics
White Crane Salute
Dragon Torque (Tibet)

• Reach for the Heavens.
• Upper hand (Heaven) has palm facing up.
• Lower hand (Earth) has palm facing down.
Karana Kriyas
Tai Chi Yin Gung
Fingertips of Middle Fingers Touching Under Chin

• Touch the middle fingertips together, keeping the hands flat.
• Tops of the middle fingers touch under the chin.
Vajra Yogini Yoga
Hands with Palms Pressing Together

• The fingers, thumbs, and palms of both hands press together in the usual prayer
position.
Karana Kriyas
Swimming Dragon
Tai Chi Yin Gung
Vajra Yogini Yoga
White Crane Frolics
214
Appendix
N. Mudras
Hugging the Tree (Tai Chi Pole, Opening Gate, Holding the Tai Chi Ball, Holding the
Golden Urn) (Taoist)
• Bring the hands to heart level. No higher than heart level.
• Round the hands and hold a few inches apart, with fingertips pointing at each other,
except for the Chi Fingers that point slightly up and away from the other fingers.
• Round the elbows down slightly. This will keep the Chi circulating into the heart.
Inverted Pyramid - Fingertips Not Touching

• Tips of thumbs almost touch but are apart, the index fingertips point down and are
close but not touching, and the other fingers fan out.

• Tips of the thumbs touch, the index fingertips touch and point down, and the other
fingers fan out.
Bone Marrow Washing
Om Ah Hum
Vajra Yogini Yoga
Vishnu Therapy
White Crane Salute
Lotus (Tibet)
• Point the fingertips up. Touch the heels of the palms together, touch the little fingers
together, and touch the thumbs together. Open up the fingers wide.
• Opening your lotus. Become the lotus in the heart.
Om Ah Hum
White Crane Salute
215
Appendix
N. Mudras
Moon Supports Sun

• Round the hands and hold a few inches apart at the Lower Tan-Tien, palms up, with
the fingertips pointing at each other.
Karana Kriyas
White Crane Frolics
Pancha Pranas Mudra (India)

• Point the fingertips and the thumbs up and touch the top pads of each finger and
thumb together, with palms an inch or two apart (palms not touching).
• Like a prayer position except only the top pads of each finger and thumb touch.
• This Mudra contains the five cosmic (pranic) energies (Apana, Vyana, Prana, Samana,
Udanna) within the body.
Om Ah Hum
Sat Chit Anandomnama
Swimming Dragon
Vajra Yogini Yoga
White Crane Salute
Pyramid - Fingertips Not Touching

• Tips of the thumbs almost touch but are apart, the index fingertips point up and are
close but not touching, and the other fingers fan out.
Pyramid - Touching Fingertips

• Tips of the thumbs touch, the index fingertips touch and point up, and the other
fingers fan out.
Om Ah Hum
Vajra Yogini Yoga
White Crane Salute
Right Hand on Navel, Left Hand on Top

• With hands overlapping, the centers of the palms (Lao Gung points) are aligned over
each other. Women put the right hand on navel with the left hand on top.
Self Massage
Vajra Yogini Yoga
216
Appendix
N. Mudras
Serenity Mudra (Ksepana Mudra)

• Can be used for calming the mind, for a few minutes at a time.
Vajra Yogini Yoga
Shiva’s Triad (India)

• The top pad of the thumb and middle finger of one hand touch the corner of each
eye, pressing in lightly. The top pad of the index finger points straight up and touches
the forehead.
Shiva’s Triad
Thumb and Index Fingertips Touching and Pointing Up (Jnana Mudra) (India)
• Touch the thumb tip and the index fingertip of one hand together, and rest the hand
on the lap with the fingers in the Mudra and pointing up.
Shiva’s Triad
Vajra Fist - Not touching (Tibet)

• Put the tips of the thumbs at the base of the ring fingers on each hand, and close the
fingers loosely around the thumbs.
• Sit with the back straight, resting the Vajra Fists on the lap with palms facing up.
• The Vajra Fist blocks off any energy from escaping out of the body; it locks all energy
in the body.
So-Ham
Vajra Yogini Yoga
Vajra Fists - Touching (Tibet)

• Put both hands in Vajra Fists and cross the wrists so that the inside of the wrists are
touching together.
• Turn the hands so that the right hand is on the bottom, and place the crossed wrists
on the lap.
So-Ham
217
Appendix
N. Mudras
Yin-Yang Mudra (Taoist)

• The right hand encircles and holds the left thumb, then the fingers of the left hand
rest on top of the right hand.
• Hold the Yin-Yang Mudra at the solar plexus (Manipura Chakra).
• Looking at the thumb area of the clasped hands reveals a Yin-Yang symbol.
• The Yin-Yang Mudra is a symbol of Yin and Yang, but also a symbol of completion. It
shows us how the opposite can become one.
• Holding the left thumb is for the right side of the brain, more creative and more
flowing.
• Holding the right thumb (which we did not do) is for the left side of the brain, more
analyzation and intellect.
• (In Tibetan tradition, they feel that Yin-Yang is actually illusionary in nature. They
want to breathe and do all their thinking and feeling with whole brain consciousness,
so they close it off with Yin-Yang Mudra. The unification of Yin and Yang, instead of
dividing, gives you a feeling of being one. Being whole. They’re always talking about
whole brain thinking. There is no right brain and left brain. The brain only knows
one brain: whole brain.)
Gate Gate Paragate Parasamgate Bodhi Svaha
So-Ham
Tai Chi Yin Gung
Vajra Yogini Yoga
Yoni Mudra (India)

• Put the thumbs to the tragus of each ear, pressing lightly. The top pad of the little
fingers touch the corner of each eyelid, pressing lightly. The remaining fingers fan up
equally to the hairline and touch the forehead.
Yoni Mudra
218
Appendix
O. Stances
These positions of standing and/or moving the feet are designed to optimally retain
or release energy, as well as to bring in energy from Mother Earth in the best way for
women.
Crane Feet
• Yin. The feet are turned out at a slight angle, shoulder width apart or less.
• Knees soft and slightly bent.
• Back straight with tailbone tucked under.
• Roll shoulders forward, space under the armpits, arms hang square in Crane Arms
with palms facing backward, fingertips pointing down, and Chi Fingers extended
slightly.
• Smile. Breathe in and out through the nose.
• Easier for women to draw in Earth energy.
• Draws in Earth energy to Hui-Yin and to the rest of the body.
• Use this stance in all parts of all practices unless specified otherwise.
Horse Sitting
• Legs are apart, use Crane Feet, the knees are behind the toes, and the legs are in a
wide squat as low as you can safely go (start high in the beginning and over time go a
little lower).
Lift Heels
• Lifting the heels stimulates Yung-Chuan (Bubbling Spring), which draws in life force
from the Yin energy of Mother Earth.
Arm Swinging
Carpal Tunnel
Karana Kriyas
Swimming Dragon
Tai Chi Yin Gung
Turtle Chi Gung
Vishnu Therapy
White Crane Frolics
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Appendix
O. Stances
Parallel Feet
• Feet are parallel with space between them, and both feet can be pointed straight
ahead or turned to the same angle.
Karana Kriyas
Scoop and Phat
Swimming Dragon
Rock and Roll Feet

• Rock feet back and forth. One foot’s heel goes up while the other foot’s toes go up.
• Knees are behind the toes.
• Both movements lubricate the joints.
• Lifting the heels stimulates Yung-Chuan (Bubbling Spring), which draws in life force
from the Yin energy of Mother Earth.
• Releases energy to cool the body.
Tai Chi Yin Gung
White Crane Frolics
T-stance
• One foot is turned out at a 90 degree angle and the other foot points straight ahead
but slightly turned toward the out foot.
Meridian Cleanse
Vajra Yogini Yoga
220
Appendix
P. Tongue Positions
The tongue positions stimulate the following centers:

• Behind the teeth - 3rd eye
• Roof of the mouth - Crown
• Soft palette and throat (Khechari Mudra) - Medulla oblongata
Behind the Teeth (Taoist)

• Say the letter “L”. Keep the tip of the tongue there if working with the 3rd eye.
Tai Chi Yin Gung
Khechari Mudra (Tasting Nectar) (India)

• Close the mouth and curl up the tip of the tongue behind the soft palette, toward the
throat.
• Stimulates the medulla oblongata.
• Preserves energy.
• Can be used during the day to curb hunger, not talk, and stay spiritually focused.
Shiva’s Triad
So-Ham
Turtle Chi Gung
Yoni Mudra
221
Appendix
P. Tongue Positions
Up to Roof of the Mouth (Taoist, Tibet)

• Point and touch the tip of the tongue straight up to the hard palette. For the crown.
• Do not do if pregnant.
Bone Marrow Washing
Karana Kriyas
Loosening Up
Meridian Cleanse
Om Ah Hum
Self Massage
Star
Swimming Dragon
Tai Chi Yin Gung
Turtle Chi Gung
Vishnu Therapy
White Crane Frolics
White Crane Salute
222
Appendix
Q. Glossary
Master Sunyata developed his own terminology based on his and others’ experiences
with energy resulting from his practices. Some of the words may not be defined as other
teachers would, however, we use these definitions when referred to in these practices.
Alchemy - Inner and outer transformation
Asana
• Posture to clean the energy channels in the body
• Moving Asanas that stimulate all the energy so it flows through all the organs
simultaneously
Bai-Hui
• Crown
• Top of the head
Bandha - Energy and muscular lock to redirect and move pranic energy
Blood circulation - Blood transported through the body
Bodhisattva (Pusa) - One who helps other sentient beings to heal before going into the
final state of exit through the Sunyata state
Breath - Carrier wave that moves energy through the body
Celestial Eye - 5th eye at hairline
Centered - You’re radiating in all directions
Chakra
• Energy point, the location and function of which depends on which system is it is
referred to in
• Psychic center that can be equated to the endocrine glands
• Indian and Tibetan - Chakra
• Taoist - Power Points or Stations
Channels - Energy pathways in the body

• Back - Wind - Awarohan - Posterior
• Front - Water - Arohan - Anterior
• Center - Fire - Sushumna - Spine
223
Appendix
Q. Glossary
Chi
• Energy
• Vital breath
• Universal Cosmic Energy that is in all things
Chi Finger - Index finger that is pointed out a little separately than the other fingers to
bring in more Chi, like an antenna
Chi Gung
• Breath work to generate Chi
• Gather external Chi from the environment, planet, and cosmos into the internal Chi
inside
Ching
• Sexual essence
• Kundalini
Compassion - Clarity
Completion of spiritual life - The number 9
Contemplate - Term used instead of Concentration to describe how to focus on a specific

point or object
Crane - Symbol of longevity
Creation - Imagination (Yi) > Breath > Sound > Light > Combustion
Crown - Top of head
Dragon - Symbolizes spirituality, wisdom, strength, and transformation
Dynamic tension - Tensing and relaxing of the blood vessels as we charge them with our
breath
Eight - 8 - Infinity
Eight psychic channels - Meridians that store extra Chi for, or excessive Chi from, the 12
meridians and five life support organs
224
Appendix
Q. Glossary
Energy Points - Taoist

• Bai-Hui
• Lao-Gung
• Ming-Men
• Hui-Yin
• Yung-Chuan
Endocrine glands - Chakras and Tan-Tiens, when looked at from our Western aspect of
being
Enlightenment - Lighten up
Form - A mechanical device to get the body to flow with the Tao
Full Chalice - Holding the breath
Gung
• Work
• Energy work
Heaven Eye - 4th eye at mid forehead (inner guru eye, the real 3rd eye)
Hui-Yin - Perineum (between the Yoni and the anus)
Ida Nadi - Female lunar energy and psychic channel on the left side of Sushumna Nadi
Immune system - The lymphatic system in the body, which helps the body prevent or
more quickly recover from illness and maintain homeostasis
Infinity
• Both hemispheres of the brain coming together
• The number eight
Kan
• Water
• Yin
Karma - Cause and effect, what you put out you get back
Khechari Mudra - Curl up the tip of the tongue behind the soft palette, towards the
throat
225
Appendix
Q. Glossary
Kuan Yin - Enlightened Bodhisattva who vowed to remain in the human realm until all
other sentient beings have completed their own enlightenment
Kundalini - Powerful sexual life force that creates life and (when transmuted) the power
that transforms the central nervous system and the cerebral cortex in preparation for the
cosmic experience
• Indian - Prana Shakti
• Taoist - Ching Chi
Lao-Gung - Palm Chakra, at the center of the palm
Laugh - The internal massage of laughing sends the energy up, then the eight cranial
bones can bring in more Chi and allow more Prana into the higher Chakras
Li
• Fire
• Yang
Life support organs - Heart, lungs, spleen, liver, and kidneys
Longevity
• To stay healthy and live long enough to complete one’s spiritual goals and Karma in
this life
• Time to evolve spiritually and to return to a place of balance and harmony with the
Universe
Love - Clarity
Mala - String of 108, 54, or 27 beads used specifically for counting Mantras
Mandala
• Visual representation of cosmic sound (Mantra)
• Device to train the optic nerve
Manifestations - All cultures’ (Taoist, Indian, Tibetan) practices have these five, to
experience Prana and to reach enlightenment:
• Sound
• Vibration
• Light
• Taste nectar
• Heavenly water
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Appendix
Q. Glossary
Mantras and Mantrams - Cosmic sounds that set up vibrations in the body and affect the
Chakras, which in turn affect certain endocrine glands
• Mantra - Silent sound
• Mantram - Vocalized sound
Meditation - Still state after the movements, Pranayama, and meditation technique stops
Meridian system - Channels through which Chi flows in the body
Micro-movement - Making movements very small
Ming-Men - Behind (opposite) navel on back of the spine
Mother Current - Energy of Kundalini Shakti felt in the entire body, not just in the spine
Movement - Technique to move the body and parts of the body to achieve a particular
result
Mudra - Gesture
• Hand Mudra - Connects the electro-magnetic energy pathways in the brain and
stimulates the portions in the brain that are dormant in us
• Body Mudra - Body position for cosmic energy so that the whole body is a Cosmic
Mudra
Nabhi Chakra
• Behind the navel point, connects to psychic nerves which influence the activities of
the entire nervous system
• The balance of Nabhi Chakra allows one to realize the full benefits of meditation and
yoga
Nadi
• Energy channel
• Nerve channel
Nei Gung
• Inner work (internal Chi Gung)
• Activate own energy
• Working with the mind to bring energy out through the eight psychic channels
• From inside to outside
• Use stored energy to express to the world
• Spiritual
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Appendix
Q. Glossary
Nine - 9 - Completion of spiritual life
Physical/False Eye - 3rd eye between the eyebrows
Pingala Nadi - Male solar energy and psychic channel on the right side of Sushumna Nadi
Post-Heaven
• Bring in energy from outside you (Chi Gung)
• Duality
• Tai Chi, Yin-Yang
Practice
• Taking a group of specific techniques and making them into a procedure of
coordinating the breath, movement, and mind into a complete whole
• Premise > Specific system > One or many practices
Prana - Life force energy, but more like universal energy brought into the body
Prana-Mantra - Internal breathing sounds
Pranayama
• Conscious expansion of the breath
• Learning to regulate the breath and modulate the vibration of the Mantra
Pranic - Cosmic
Pranic energies - Cosmic energies

• Apana
• Vyana
• Prana
• Samana
• Udanna
Pre-Heaven
• Express your inner energy out (Nei Gung)
• Unity
• Wu Chi, Sunyata, nothingness
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Appendix
Q. Glossary
Premise
• Master Sunyata’s overall view of what practice ultimately results in
• The premise: Practice to unlock our personal energy system and change our vibration
or frequency
Rejuvenation
• Reversal or slowing of the aging process
• Obtained by secreting and circulating sexual hormones through the body
• Result of circulating internal energy systematically through the body to stimulate the
endocrine glands
Samskaras - Psychic residue we haven’t really digested
Sentient being - Living being
Shaking - Muscles are not used to holding the position, they’ll relax in time
Shen
• Spirit
• Pure awareness
Shen Gung
• Spirit work
• Working with illumination of the mind
Shou Lao - God of longevity and immortality in Chinese mythology
Smile - Opens the eight cranial bones to bring in more Chi and allow more Prana into
the higher Chakras
Solar plexus - At navel point where the energy starts to radiate
Spiritual discipline - Inspired breath
Stance - Position of standing and/or moving the feet
229
Appendix
Q. Glossary
Sunyata
• Nothingness
• Potential to do everything
• From nothing to something
• Wu Chi
• The Void
Sunyata Saraswati - One who has achieved nothingness through the Goddess Saraswati
Surrender - Acceptance of self
Sushumna Nadi
• Energy and psychic channel in the center of the spinal column
• Main connection between Chakras
• Kundalini flows through Sushumna Nadi
System
• A group of practices that has an intended result, which fits into the overall, general
premise of the teachings
Tai Chi
• Grand Ultimate
• Movements which circulate energy
Tan-Tien - Energy centers, typically the below:

• Upper Tan-Tien - 4th eye area
• Middle Tan-Tien - Heart
• Lower Tan-Tien - Below navel
• The book “Art of the Bedchamber” discusses different Tan-Tien locations for women.
Tantra - Expansion of consciousness through liberation of Shakti Kundalini energies
Tao - Way
Taoist - Systems from China to connect us to Heaven / Cosmos and Earth
Taoist number of movements - Traditionally Taoist movements in these practices are

repeated 3, 6, 9, or 18 times
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Appendix
Q. Glossary
Three Treasures - Three types of energy accessed, generated, expressed, and/or stored in
practice
• Ching
• Chi
• Shen
Vairagya - Dispassion or non-attachment
Vajrayogini - Patron deity for women known in China as Kuan Yin, in India as Saraswati,
and also known in Tibet, Bhutan, Nepal, and Indonesia
Vasana - Habit-forming energy
Wei Chi - Natural (good) health
Wei Gung
• External work
• Physical energy
• Strengthen the physical body
• Work with the muscles
• Bring in energy
Whole brain
• One brain
• No left and right hemispheres of the brain because both hemispheres have come
together to become one brain
• Unification of Yin and Yang
• Activation results in contact with the universal mind to experience ultimate cosmic
awareness
Wu-Wei
• Spontaneous effortless action
• Naturally doing the right thing at the right time without thought or effort
• Water Path (surrender)
Yantra - Visualization, cosmic map

• Living Yantras - Movements that form geometric symbols to draw in an extra flow of
energy from Mother Earth and Father Sky
• Printed Yantra - Focuses one’s attention so that the mind can shut off and cut off
the thought pattern so that the brain can get more Chi or Prana, which relaxes and
energizes to balance both hemispheres of the brain
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Appendix
Q. Glossary
Yawn - Moves the eight cranial bones to allow more Prana to stimulate the brain
Yi - Creative imagination
Yin - Female
Yin Fa - Female Power
Yoni - Vagina and womb
Yung-Chuan
• Bubbling Spring
• 1/3 down the sole of the foot from the toes, in the hollow created when curling toes
down, on the centerline of the sole of the foot
232
Appendix
R. Further Reading
Recommended by Master Sunyata:

• A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya - Swami
Satyananda Saraswati
• Art of the Bedchamber - Douglas Wile
• Earth Qi Gong for Women - Master Tina Chunna Zhang
• Jade Woman Qigong - Master Liu He
• Jewel in the Lotus - Goswami Sunyata Saraswati
• Karma Sannyasa - Swami Satyasangananda Saraswati
• Kriya Yoga - Paramahamsa Hariharananda
• Kundalini Tantra - Swami Satyananda Saraswati
• Nawa Yogini Tantra - Swami Muktananda Saraswati
• The Boddhisattva Vow - Geshe Kelsang Gyatso
Recommended by Amrita:
• Lady of the Lotus-Born - Gyalwa Changchub & Namkhai Nyingpo
• Sannyasa: Cultivating Spiritual Awareness - Swami Niranjanananda Saraswati
• Sannyasa Darshan - Swami Niranjanananda Saraswati
• Sky Dancer - Keith Dowman
• When a Woman Becomes a Religious Dynasty - Hildegard Diemberger
233
Appendix
Sunyata Saraswati
S. Biography
Sunyata Saraswati (Goswami, Sifu, affectionately called “Master”, Grandmaster, SiGung,

Lao Sui, T’ien-Tao Lung) was born on September 5, 1941, in Chicago, Illinois, United
States, and his energy passed from the body on May 21, 2014. He had devoted over 60
years to the study and practicing of, and eventually teaching of, various systems including
Yoga, Chi Gung, meditation, and healing arts.
Master Sunyata was born into a spiritually advanced family, and lived for many years
in the multi-generational home of his grandparents. His grandmother was practicing
Tibetan yoga in the 1930s, and she was a friend of Paramahansa Yogananda. When
Yogananda came to his grandmother’s house in Chicago one day, the young Master
Sunyata was given the grace: the transmission. “Transmission” refers to a yogic belief that
spiritual information can be passed on without words.
Yogananda told Master Sunyata’s grandmother that they could not allow him to be just a
person with a devotional nature, so as a youth Master Sunyata was sent by Yogananda to
India to study all the aspects of Kriya Yoga, where he also learned Hatha Yoga. For more
than a decade, Master Sunyata went to India almost every summer.
As a young adult, Master Sunyata started studying Dakshini Marga Cobra Breath, Kriya
philosophy, and Tibetan studies with Goswami Kriyananda and his top student at the
Temple of Kriya Yoga in Chicago. Sri Shelliji, Goswami Kriyananda’s guru, recommended
that Master Sunyata study with Swami Satyananda Saraswati in Bihar, India.
Swami Sivananda Saraswati had received the tantric aspect of Kriya Yoga and transmitted
it to his student, Swami Satyananda, a consummate yogic scholar who modernized Tantra.
In Bihar, in Swami Satyananda’s tantric teacher’s training, Master Sunyata learned the
Vama Marga path of Tantric Kriya Yoga, the Tantric Cobra Breath, and proper etiquette
and conducting of Puja ceremonies.
“Tantra - expansion of consciousness through the liberation of Shakti Kundalini energies.”

~ Sunyata Saraswati
Swami Satyananda initiated Sunyata, gave him the name “Sunyata” and the title of
Goswami, and appointed him lineage holder of “Babaji’s Tantric Kriya Yoga”. Master
Sunyata was fully infused with Shakti to permit him to pass on Tantric Kriya Yoga Cobra
Breath Initiations.
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Appendix
Sunyata Saraswati
S. Biography
Swami Satyananda then instructed Master Sunyata to go out and learn from everybody,
and then take it back to the West and share it.
Because of the experiences Master Sunyata was having in meditation, Swami Satyananda
felt that Master Sunyata was not grounded to the earth. To remedy this, Swami
Satyananda sent Master Sunyata to the Wu Chi Tao temple in Hong Kong, where Master
Sunyata began his training in the healing arts, Chi Gung, and Tai Chi. Many of the
practices taught at the temple were for longevity and focused on the crane, turtle, and
deer.
Master Sunyata continued to travel and learn, studying with masters in countries
including India, Nepal, Tibet, Egypt, Peru, Europe, and the United States. Being a half-
caste (his father was from India, and his mother was of Native American, European,
and African descent), he was permitted access to teachings not normally available to
Americans.
Master Sunyata was also told by Swami Satyananda that each longer practice he
synthesized together should combine Indian, Taoist, and Tibetan techniques. With his
photographic memory, knowledge, and sensations of energy, Master Sunyata was able
to see and feel a common ground in the various disciplines he studied, and fulfilled the
mandate by putting practices together that kept the integrity and purity of the energy of
the various combined systems to achieve the goal he established for each of the longer
practices.
For the rest of his life, Master Sunyata spent his time mostly practicing and teaching. He
moved frequently and in that way was accessible to different groups of students. His last
stay was in south Florida, where he focused primarily on women’s classes and healing arts.
A yogi until the last breath, Master Sunyata spent the last two years of his life doing
practices known only to him, and visualizations, in preparation for his death and
whatever he felt would be next. His health started declining somewhat at that time, and
in the last year took a definite turn toward the end, with recurrent hospital visits and
breathing complications.
Master Sunyata was confined to bed for six days before he passed, and a few nights
before he did, he sat up and gave his last advice. He said to study and learn to better
ourselves, that’s our responsibility. Practice was mentioned as the most important thing,
to let nothing stand in the way of practice, and to practice practice practice. The spiritual
235
Appendix
Sunyata Saraswati
S. Biography
teachers never stop caring about the students; the students and their spiritual progress
are always a top concern.
On his last day, May 21, 2014, Master Sunyata spent from approximately 5 am to after
noon practicing, as he lay on the bed almost unable to move with death approaching.
However, with his mind fully intact, his eyes were both open staring upwards, he was
mouthing mantras, and he was very slowly moving his hands and feet into mudras. First
the soles of feet together, the hands in Yin-Yang Mudra, then the thumb and index
fingertips touching and pointing up (Jnana Mudra), then hands on knees, then let go of
all.
Watching him was like looking at a river in winter, the top of the river frozen, with the
water still moving underneath. His body giving out, but underneath there was life in his
intact mind. Master Sunyata took his last breath at 10:33 pm, passing from natural causes.
In tradition, his crown was facing north and he had turned his head to the west side. His
energy was expanding and various people felt it through lights, sound, or vibration. We
honor his contributions through the assistance of the practices. May he continue to guide
us from wherever his energy is.
Master Sunyata held the following titles:

• Goswami - Lineage Holder of Babaji’s Tantric Kriya Yoga (Bihar, India)
• Sifu - Wu Chi Tao Temple (Hong Kong), Esoteric Tibetan Taoist Chi Gung, Nui Gung
and the Taoist 8 Animals internal Gung Fu
• SiGung - Grandmaster 7th degree Black Sash from Larry Sanders (Nei Wai Chia Gung
Fu) for the development of Chi Lung Tao (Way of the Spirit Dragon) internal Gung
Fu
• Lao Sui - 10th degree Black Sash
• 7th degree Tibetan Vajra Reiki Initiator - Empowered by Tsampa Yeshe Norbu
Rimpoche (Trishu Shambhala Tibetan Raku Lingka)
His teachers included:

• Swami Satyananda Saraswati - India (Tantra)
• Sri Goswami Kriyananda - The Temple of Kriya Yoga in Chicago, IL (Jyoti path of
Kriya Yoga)
• Janardan (Ajapa Japa - Cosmic Sound Current)
• Tsampa Yeshe Norbu Rimpoche (Trishu Shambhala Tibetan Raku Lingka)
236
Appendix
Sunyata Saraswati
T. Quotes
Master Sunyata had many quotes he would repeat while teaching. These simple, powerful
messages can be used for inspiration to continue forward on the spiritual path.
“All I want is to love and be loved.”
“All truths are simple.”
“Anything that’s not elevating you and communicating about any kind of thing that’s uplifting,
walk away from it.”
“As critical as some people think I am, I know there is a supreme intelligence that controls all of this.”
“As long as we make our priority the mind, there will be chaos.”
“Become like a crane.”
“Cause and effect is only valid on the physical plane.”
“Couples in evolution. Must vibrate at same frequency.”
“Do you want to be a passenger on a train, everything passing by, or do you want to be the conductor
in the locomotive?”
“Do you want to be the locomotive or the caboose?”
(~ Swami Satyananda Saraswati)
“Elevated consciousness is the only hope for humanity.”
“Energy has its own consciousness.”
“Enlightenment means to lighten up.”
“Everything is in a constant change, in flux. So what was valid for one moment changes.”
“Evolution is constantly going forward. We might have to stop to regroup and absorb what we’ve
learned from certain experiences, but you don’t go backward. You’re constantly going forward.”
“Have fun with it!”
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Appendix
Sunyata Saraswati
T. Quotes
“How big do you want to be?”
“I heal, balance, and center first myself, then assist those who desire assistance in their healing,
balancing, and centering.”
“If it’s (meditation) not circulating energy through the body, it’s a form of self-hypnosis or script
writing.”
“If you are thinking, your energy doesn’t move.”
“If you can conceive it, you can achieve it.”
“If you can balance the soft with the hard, you’ll have a balanced development.”
“If you don’t have an hour for yourself every day, something is wrong with your lifestyle; change it.”
“Imagination (Yi) > Breath > Sound > Light > Combustion.”
“It takes energy to wake up!”
“Let’s not be afraid to move our bodies. There’s messages in every form we do.”
“Likes and dislikes (preferences) are desires that lead to suffering.”
“Looky-Loo.”
“Love is clarity.”
“Love is your protection.”
“Meditation is a method of quieting the mind in order to more clearly see one’s self.”
“No free lunch in the universe.”
“No trauma drama.”
“Nothing lasts forever. Live now.”
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Appendix
Sunyata Saraswati
T. Quotes
“Now you got something.”
“Once the circuits are overloaded you just surrender, and then the real information comes in.”
“Once you plug in, there’s no going backward.”
“Our own sensitivity should be the real criterion for your experience.”
“Out of nothingness everything emerges.”
“Plant a seed and walk away.”
“Religion means realization of self.”
“Slow down impulses > Slow down mind > Shut down mind.”
“So-Ham - women - I am She.

Hong-Sau - men - I am He.
Ko-Ham - I am it.”
“Study to learn and better yourselves, that’s your responsibility.”
“Sunyata Saraswati: One who has achieved nothingness through the Goddess Saraswati.”
“Tantra: Expansion of consciousness through the liberation of Shakti Kundalini energies.”
“Tat Tvram Asi (he pronounced it “Tatra Masi”): I am This, I am That, I am Everything.”
“The brain records and registers, but doesn’t create things. Create from the heart, intuition, and gut.
The heart tells the most truth.”
“The breath is the carrier wave of the life force.”
“The day of the lecture is over. It’s time to do the work.”
“The form is a mechanical device to get the body to move with the Tao.”
“The Mantram is a vehicle to reconnect you to something going on 24 hours a day.”
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Appendix
Sunyata Saraswati
T. Quotes
“The only difference between you and the master is that the master made the effort.”
“The only thought that’s worthwhile holding for one moment is love. Hari Om Tat Sat. Thank you.”
“The real meditation is when you are sitting quietly at the end.”
“The soul is vibrating on the breath.”
“The truth is an open secret.”
“The truth is in the light, brightness.”
“There is no need to deify or personify energy.”
“This is a planet of work.”
“Truth comes from experience.”
“We are all bundles of energy vibrating at different frequencies. Everything is energy.”
“We are so isolated from each other. We don’t even touch anymore. That’s the thing that keeps us all
separate in our energy fields.”
“We aren’t this body or this mind. We are pure energy and consciousness.”
“We have to move. The whole universe is moving. Why would we become static?”
When asked, “What does one do when they’ve had the enlightenment experience, what else is there to
do?” Master Sunyata answered, “Serve.”
“Where is your consciousness?”
“You expand your awareness of consciousness through practice. Your consciousness is already
expanded.”
“You’ll find when you consciously step on the path, there is no turning back. There’s nothing else to
do. So we continue to evolve.”
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Appendix
Sunyata Saraswati
T. Quotes
“You’ll notice I haven’t mentioned the word “concentration”. Learn how to contemplate.
Concentration restricts your consciousness. You want to expand your consciousness, so contemplate.”
“Young pup.”
“Zip your lip.”
One day a student asked Master Sunyata, “In what formal manner can I address you to show the
highest level of respect?” Master Sunyata just smiled and replied, “Well, you can call me anything ya
want. I hope you call me your friend!”
241
Appendix
U. About the Author
In December, 2009, I was fortunate to meet Sunyata Saraswati, an energy master who
spent the last 60+ years of his life learning, practicing, and teaching energy arts. We
instantly became a spiritual partnership, before I realized who he really was and that he
even taught.
In time, Master Sunyata allowed me to be his assistant, we taught together, he intiated me,
and he authorized me to teach. I discovered that the depth of his knowledge matched the
depth of his inner spiritual and energetic experiences.
Before his energy left his body on May 21, 2014, he gave me guru mandates that included
continuing as his successor of the practices that we taught together in those last four
years of his life.
• 2013-present: Instructor
• 2012-2014: Authorized by Sunyata Saraswati to teach select Taoist, Tibetan, and Indian
yoga, Chi Gung, Tai Chi, and meditation techniques
• 2010-2014: Teaching, personal, and travel assistant to Sunyata Saraswati
• 2008: Started personal movement and meditative practices
• 2005: MPA in Public Administration, graduate certificate in Workplace Conflict
Resolution
Thank you,
Amrita
242
Becoming...
Introduction to the
Becoming... An ocean, a vast universe, an endless sky of possibility and opportunity is in

this word “becoming”.
Many times Sunyata Saraswati (Goswami, Sifu, affectionately called “Master”,

Grandmaster, SiGung, Lao Sui, T’ien-Tao Lung), an energy master and teacher who
spent the last 60+ years of his life learning and practicing spiritual and energy techniques,
would use this word “becoming”: becoming the crane, we are not students but teachers
becoming, becoming whole, becoming whole brain, and so on.
Before Master Sunyata’s energy left the body, he gave me instructions on how to carry
on what we taught together, along with other instructions to serve women in the future.
These guru mandates led to the writing of this first book, Becoming..., which is an
introduction to, and overview of, the 2010-2014 practices that we taught together in those
last years of his life.
It is my hope that future generations will continue to benefit from his teachings, and
achieve personal goals and spiritual awareness through the movements and meditation
techniques.
May all people be happy and be able to grow into their most expanded self in the world.

Becoming - Sunyata Saraswati

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Becoming...

Ma Shakti Amrita Saraswati

Ma Shakti Amrita Saraswati

Copyright © Ma Shakti Amrita Saraswati 2016

Published by Ma Shakti Amrita Saraswati

Please read before using this book and practices:

For current information, please visit: www.spiritenergymovement.com

Feel free to share and print this book.

May all be happy, safe, and healthy.

To our teacher, master, guru, spiritual father,

Thank you, with prem,

Thank you to Goswami Sunyata Saraswati for his life’s

Thank you to you, the current and future practitioners,

Thank you to the students who reminded me of things

Thank you for those helping with teaching, technology,

Part 1 - The System 5

Part 3 - Overview of Practices 26

Part 6 - Preliminary Energy Movers 91

Part 7 - Meditation Techniques 121

Part 8 - Well-Being Processes 135

Part 9 - Longer, Full Movement Practices with Meditation Techniques 160

Purpose of the book

Goals of the book

1. Introduction to Sunyata Saraswati and his teachings.

Organization of the book

Part 1 - The System

Part 3 - Overview of Practices

Part 6 - Preliminary Energy Movers

Part 7 - Meditation Techniques

Part 8 - Well-Being Processes

Part 9 - Longer, Full Movement Practices with Meditation Techniques

Scope of the book

“Have fun with it!”

For decades, Sunyata Saraswati learned in temples, monasteries, and workshops. He

Master Sunyata’s emphasis on experience

Practice becomes personalized

Practice is essential to be able to experience the evolutionary benefits of his premise.

Premise > Goals > One or many practices > Techniques

Balance both hemispheres of the brain

Open the heart

Stimulate the body to produce hormones for rejuvenation

Some possible benefits of the practices include:

• Energy channels balanced

Benefits accumulate more effectively with consistent practice.

“All truths are simple.”

There are common, relevant elements behind the techniques.

Where energy comes from

Energy and practice

How energy is experienced

Using the hands to move energy

Speed of movements and energy

By bringing in or stimulating energy in the body, we can improve our well-being,

Master Sunyata said, “Spiritual discipline means inspired breath.”

Using the breath and the Yi (creative imagination) to move energy

To experience everything for oneself, Master Sunyata stressed, “Movement, breathing,

Breathing during practice

Other benefits from correct breathing

Why focus on rejuvenation and longevity

Sexual energy and hormones and rejuvenation

Animals of the practices

Seeing your rejuvenation

Of the hundreds and hundreds of movements, Pranayamas, and meditation techniques

Some possible benefits of the Salutes include:

Some possible benefits of the Foundation include: