The New Warriors Stance
taught in Boston

Preparatory movements (recommended for morning use and the first repetition of the day):

A. Perform "Dusting The Link With Intent", left, right. (The edge of the right hand brushes the extended left arm from shoulder to fingertips, the palm brushes back to the shoulder, the edge back past the fingertips. Mirror.)
B. Rub the palms together briskly at chest level for several seconds. Spread the energy from the eyebrows back over the top of the head to the back of the neck. Inhale deeply, then fling the palms to the sides of the hips as if drying off water--let the jaw drop easily and emit whatever sound comes out. Pause briefly, then shake both hands vigorously on loose wrists for several seconds. Pause and feel the  tingle in the fingertips. Lift and shake the left foot briefly, then the right.
C. Perform "Grinding Energy With The Balls Of The Feet" by pivoting the heels left to right from the balls of the feet, engaging the arms. Perform for several seconds, never letting the heels touch the ground.

The long form:
      
1. Perform "Grinding Energy With The Heels" by pivoting the toes left to right from the heels of the feet for two complete three counts (1-1, 1-2, 1-3) , engaging the arms. Begin toward left.
2. Perform "Grinding Energy By A Sideways Slide Of The Feet" for a complete three count left, then a complete three count right, engaging the arms.
3. Perform two complete three counts of "Mixing Energy By Striking The Floor With The Heels", striking with the left heel first, and engaging the arms.
4. Perform one set of "Gathering Energy With The Soles Of The Feet And Moving It Up The Inner Legs", left, then right.
5. Perform one set of "Stirring Energy With The Knees", left, then right, pivoting on the planted foot.
6. Perform one set of "Pushing The Energy Stirred With The Knees Into The Trunk", left, then right.     
7. Perform the Five Steps of Nature:
   a) Perform one set of "Pushing Down A Wall Of Energy", left, then right.
   b) Perform one set of "Stepping Over A Barrier Of Energy", left, then right.
   c) Perform one set of "Kicking A Lateral Gate", left, then right.
   d) Perform one set of "Cracking A Nugget Of Energy", left, then right.
   e) Perform one set of "Scraping Off The Mud Of Energy", left, then right.       
"Turn on" the body and:
8. Perform one set of "Stirring Up Energy For The Adrenals"; inhale as the arms sweep around to the knees, then exhale as the left knee/elbow go forward, inhale back, exhale as the right knee/elbow go forward.
9. Inhale deeply as the arms sweep around to perform "Rolling Energy On The Adrenals"--with the left hand is above the right, lean forward for a three count. Arch the back slightly and perform a second three count.
10. Perform "The Half-Circle Of Energy", left-right-left. The right hand begins as the left hand, wrist pulled back tight, slowly completes its half circle.
11. Immediately perform "Kneading Energy With A Push Of The Shoulder Blades", right-left-right.
12. Immediately bring the hands in front of the chest in position for "Stirring Energy Around The Neck", right palm on top, turning to face left.  Perform "Kneading Energy With A Push Of The Shoulder Blades", left-right-left, and complete "Stirring Energy Around The Neck" on right.
13. Immediately begin "Gathering Energy From The Front Of the Body And Right Above The Head" (aka Cleansing The Lungs).
14. Perform one set of "Mixing The Energy Of The Left And Right Bodies"; left, then right. Inhale, then the hand strikes up and grabs, exhale as the fist is pulled over, inhale as the arm circles and the knee is raised, exhale as the feet reset and the energy is applied to the vital center, smeared front to back.
15. Perform "Reaching For Energy Stirred Below The Knees". Grab once left, once right. The energy is applied to the vital center, smeared front to back.
16. Perform one set of "Reaching For Energy Above The Head", left, then right. The energy is applied to the vital center, smeared front to back.

Different Notes The New Warriors Stance

Numbers in brackets refer to the book Magical Passes -MP- all the passes come from the Intent series

1. Dust your link with intent starting with the left arm.
(Similar to first pass from 3d video.- Begin slightly bending forwards with left hand facing in front of body,slightly bent at the elbow palm open facing upwards. Then the right palm brushes (back of the fingers almost touching) the left arm from the shoulder to the open palm back up to the shoulder (with inside of fingers and the down again to the open palm and extending the energy beyond. Repeat on the other side.
2. Rub hands together until they are very warm and then place them on your face and run them over your face (melt away the social mask), over the head to your neck and jawline. Throw hands to the sides and briskly shake them for a few moments. (get rid of all the tension)
3. Shake left foot then right foot.
4. Pivot on the balls (toes) of the feet ten times.(MP1)
5. Grinding energy with three slides of the feet (MP2)

just to clarify, this was done 2x (123,123)

6. Grinding energy with a sideways slide of the feet (MP 3 )- 3 to the left followed by 3 to the right.
7. Mixing energy by striking the ground with the heels three times(MP5) done 2 x

All the following do first on left then right.

8. Gathering energy with the soles of the feet and moving it up the inner legs(MP6)
9. Stirring energy with the knees (MP7)
10. Pushing the energy stirred with the knees into the trunk(MP8)
11. Pushing down a wall of energy(MP11)
12. Stepping over a barrier of energy (MP12)
13. Kicking a lateral gate (MP13)
14. Cracking a nugget of energy(MP14)
15. Scraping off the mud of energy(MP15)
16. "Turn on"
17. Stirring up energy for the adrenals(MP18)
18. Rolling energy on the adrenals (MP17)
2 x (r-l-r=forward, l-r-l=leaning back)
19. The half circle of energy (x3 L-R-L) (MP22)
20. Kneading energy with a push of the shoulder blades (x3 R-L-R)(MP24)
21. Stirring energy around the neck (Turn to left only) (MP 23)
22. Kneading energy with a push of the shoulder blades (x3 L-R-L) (MP24)
23. Stirring energy around the neck (right only)
24. Gathering energy from the front of the body, right above the head (MP30)
25. Reaching for the energy stirred below the knees (Rub on vital centres)(MP26)
26. Reaching for energy above the head (Rub on vital centres)(MP34)

Different Notes The New Warriors Stance

1. Dust your link with intent starting with the left arm.
2. Rub hands together briskly then place them on your face and run them over
your head to your neck and jawline. Throw hands to the sides and briskly shake
them for a few moments.
3. Shake left foot then right foot.
4. Pivot on the balls of the feet ten times.
5. Grinding energy with three slides of the feet
6. Grinding energy with a sideways slide of the feet
7. Mixing energy by striking the ground with the heels three times
8. Gathering energy with the soles of the feet and moving it up the inner legs
9. Stirring energy with the knees
10. Pushing the energy stirred with the knees into the trunk
11. Pushing down a wall of energy
12. Stepping over a barrier of energy
13. Kicking a lateral gate
14. Cracking a nugget of energy
15. Scraping off the mud of energy
16. "Turn on"
17. Stirring up energy for the adrenals
18. Rolling energy on the adrenals
19. The half circle of energy (x3 L-R-L)
20. Kneading energy with a push of the shoulder blades (x3 R-L-R)
21. Stirring energy around the neck (left only)
22. Kneading energy with a push of the shoulder blades (x3 L-R-L)
23. Stirring energy around the neck (right only)
24. Gathering energy from the front of the body, right above the head
25. Reaching for the energy stirred below the knees (Rub on vital centers)
26. Reaching for energy above the head (Rub on vital centers)

Gazing And Breathing Affection For The Earth: One

Start with an exhalation together with a motion to push down and feel the Earth with hands, palms facing down, by your sides.
Inhale with hands on knees then bring them up to chest and extend them out laterally while breathing in affection.
Exhale as you enfold arms, right over left, bringing affection to chest.
From chest, inhale again while extending arms laterally, breathing in affection, then
Exhale again as you enfold arms, right over left, bringing affection to chest.
(you may recognize this next part of the pass from the series for the womb, no. 6: Stirring and Guiding Energy Directly into the Womb, which is also a component of the Warriors Gesture to the Earth from Pomona)
Inhale arms out to sides and then bring them in at chest level, hands facing forward, palms out in a breast-stroke motion. They swim out to the front where they separate and move laterally and downward to each scoop by the hips (inhale as they continue the motion in front of the body) and out to the front where they reach forward and pause with an offering gesture of the hands.
After that very slight pause, exhale and bring elbows in to abdomen, cross right arm over left, (thats what they said), rotate wrists so that the palms circle in toward the body, then back out to face front where you begin an inhalation as the hands turn into fists.
Exhale bringing hands down to place the energy on vital centers.

Stirring Energy on Left and Right Bodies

This series was taught a bit differently from the Pomona version. Passes from the original sequences which had been previously omitted were added in, and they were not strung together in a walking sequence, although they can easily be performed that way. After each slide or step, we returned to the original position. We performed three sets of the "Magical Passes" version, followed by one of the "Left Body" versions.  Only the latter are described.

For all of these movements, the left side is slow and precise, the right side fast and vigorous. The left hand and arm are never tense; when a left fist is called for, it is very loose. These passes are aimed at a circular core or disk of energy that  extends from below the groin to about chest level.  When the left hand strikes, it goes to the lower edge of this core.  When the right hand strikes, it goes to the upper edge.  When the left knee is raised, it goes only to the lower edge--the back is rounded and the diaphragm contracted, as the foot is held suspended for several seconds. When the right knee is raised, it goes as high as it can, and the toe points to the ground:

1. The left hand performs "Gathering Energy in a Ball From the Front of the Left and Right Bodies and Breaking It With The Back of the Hand". As the left hand breaks the gathered energy, the left foot slides a step to the side, the right following slowly. Pause as the left hand retrieves to the left hip. As the right hand breaks the gathered energy, step quickly right to the original position.
2. The left hand performs "Gathering Energy Of The Left and Right Bodies In A Circle Which Is Perforated With The Tips Of The Fingers". As the fingers perforate slowly the first time, the left foot slides up a step.  On the second perforation the elbow "opens up", causing the entire arm and hand to vibrate as it moves forward. As the right hand perforates the first time, the knee is raised, toe pointed, and the right foot steps forward on the second.
3. The left leg and arm perform "Hoisting Left and Right Energy Upward", the back rounding as the foot is held suspended, the left palm facing the knee. The left foot steps forward as it descends. The knee raises as the right steps forward.
4. The left hand performs a slow "Up and Down Pressure", followed by a normal right.
5. The left hand performs a slow "Inward Turn", followed by a normal right.
6. The left hand performs a slow "Outward Turn", followed by a normal right.
7. The arms are raised into the "High Push With the Fists". The left fist is loose a bit below the horizontal; the right fist is tight and perfectly level. As the left foot slides forward, the left fist strikes to the front, not crossing the midpoint. The right foot steps as the right fist strikes forward.
8. The feet come parallel. The fists drop to waist level, palms facing, to begin "A Low Push With the Fists".  As the left elbow punches slowly foward, engaging the abdominals, the left foot slides back. The left elbow is retrieved. As the right fist punches forward, the right foot steps back even.
9. The hands become leopard paws as the hands perform "A Wheel With the Fingers Contracted At the Middle Joints"--begin with the left, held loosely by the left hip. As the back rounds and the body twists slightly to the right, the left claw arcs slowly up to a position in front of the face. The right claw arcs forcefully from the shoulder as the left returns to the left hip. Perform three times.    
10. Following the hand with the eyes, the left arm performs "Smoothing Energy Out In Front Of The Body". The left foot slides forward as the left palm descends to a point lower than usual. Finish right, steppping on the strike.
11. Following the hand with the eyes, the left arm pivots back from the shoulder twice and performs "Hitting Energy In Front Of The Face With An Upper Thrust Of The Fist". The back is rounded, foot lifted, loose fist held by the knee. Mirror right.
12. Following the hand with the eyes, the left arm circles forward from the shoulder twice and performs "Hammering Energy in Front of the Left and Right Bodies". The back is rounded, foot lifted, loose fist held by the knee. Mirror right.
13. The left hand performs "Drawing Two Circles of Energy Laterally With The Index and Middle Fingers Extended". The fingers are held loosely as the left knee is raised, the body rounded, and the fingers scoop deeply down to the left side and end with a loosely held fist, middle knuckle extended, by the knee. The left foot steps as it descends. The right knee is raised as the right completes the movement.
14. The left hand performs "Drawing Two Outward Circles of Energy and Smashing Them By The Navel", the left hand followed by the eyes as it makes one and 2/3 leftwards circles, then slowly vibrates to a point just left of the centerline at solar plexus level, palm facing right. The left foot slides forward as the arm strikes. The right arm circles right quickly, and the right foot steps forward as it makes a forceful strike to a similar position.
15. The loose left fist slowly strikes down to the sides, palm forward, then slowly circles up for "Stirring The Energy Around The Temples". The fist contacts the temple as the back is arched slightly, then the left foot slides forward as the fist slowly arcs down as far as possible behind the left hip, eyes following. The right mirrors forcefully, stepping on the last downward strike.       
16. The left hand performs "Projecting a Small Circle of Energy Out In Front Of The Body", the left foot sliding back as the left fist strikes. The right foot steps back as the right fist strikes.

No mention was made of the accompanying breaths.

Different notes to Stirring Energy on Left and Right Bodies

We basically did these passes in this way: 3 of the regular book-form of the Heat Series and 1 of the left body version. It makes for a very intense series. The instructors gave no indication that this had to be the way we do this series.
Also, these passes were not performed walking-style as in Pomona. Rather, as we were only doing each pass of the left body form once, when a step was taken we then went back to our original position in almost every pass. Exceptions are noted. They occur in the mixing section.
We now have all of the passes from this series in both forms, including the ones that you will have noticed were not represented in the earlier Pomona version.

1. Perform "Gathering Energy in a Ball From the Front of the Left and Right Bodies and Breaking It With The Back of the Hand". 3 x each side.
Perform the left body form in which you loosen and relax the left arm, do the two slow circles, and when you slowly strike to the left, it is done at hip level, accompanied by a slide of the left foot then a step of the right foot. Gavin called attention to this step of the right foot. The right side is then performed as before, with a brisk step to the right. 1x
2. Perform "Gathering Energy Of The Left and Right Bodies In A Circle Which Is Perforated With The Tips Of The Fingers". 3x each side.
Left Body: As the fingers perforate slowly the first time, the left foot slides up a step. On the second perforation the elbow "opens up", causing the entire arm and hand to vibrate as it moves forward. As the right hand perforates the first time, the knee is raised, toe pointed, and the right foot steps forward on the second. 1x
3. Perform "Hoisting Left and Right Energy Upward", as in the book Magical Passes, 3x
Left Body: Lift the left hand as far as the left knee. The hand is relaxed and the back rounded as the foot is held suspended, the left palm facing the knee. Left foot is relaxed and faces the floor. The right foot, toes point down as before.
4. Perform the "Up and Down Pressure". The wrists are tautly bent. Perform 3x on each side as in book.
Left Body form: Let left hand be loose. Let it fall slowly inward, then perform right side as usual. No step taken. Right side as before. 1x.
Hands are lowered before next pass:
5. Perform the "Inward Turn". 3x each side. Wrists are allowed to rotate through the circle.
Left Body: Left hand loose, low, and slow inward turn of circle. Right side same as book. No step.
6. Perform the "Outward Turn".3x
Left Body: 1x.
7. Perform "A High Push with the Fists". As with all the passes, let the strength of the pass originate in the abdomen. 3x.
Left Body: The left fist is loose and is held a bit below the horizontal; the right fist is tight and perfectly level. As the left foot slides forward, the left fist strikes to the front, lowering as it strikes to about abdomen level. The right foot steps as the right fist strikes forward at shoulder level.
8. Perform "A Low Push With the Fists". 3x.
Left Body: The fists held to waist level, palms facing. Left hand is loose. As the left elbow punches slowly foward, engaging the abdominals, the left foot slides back. The left elbow is retrieved. As the right fist punches forward, the right foot steps backward. 1x.
9. Perform "A Wheel With the Fingers Contracted At the Middle Joints" 3x.
Left Body Form: The left hand slowly tears upward along the left of the midline of the two bodies. The right hand then strikes downward quickly as in book form. This pass was done 3x, not the usual 1x.
10. Perform "Smoothing Energy Out in Front of the Body" 3x each side.
Left Body: As hand comes around back side and over left shoulder, left foot slides forward with an accompanying slow strike downward. The hand strikes to a position slightly lower than usual. Right side is performed same way but brisker and with a sharp strike.1x
11. Performs "Hitting Energy In Front Of The Face With An Upper Thrust Of The Fist". 3x
Left Body: Following the hand with the eyes, the left arm pivots back from the shoulder twice. The back is rounded, foot lifted, loose fist held by the knee. The left foot steps forward as it descends. Finish right, knee raised and the toes pointing to the ground. 1x
12. Perform " Hammering Energy in Front of the Left and Right Bodies". 3x
Left Body Form: The left hand starts to slowly move backward from the left thigh. It draws one and a half circles til it reaches a point near the left shoulder where it makes a relaxed fist and begins a descending strike with the soft of the fist. As the strike is made, the left foot is raised and the strike ends low and just to the side of the left knee. Gavin kept reminding us to tuck in our pelvises to really feel the pass. Same on right except quicker. 1x
13. Perform "Drawing Two Circles of Energy and Smashing Them by the Navel". 3x
Left Body: The left hand is followed by the eyes as it makes one and a half backwards circles, then slowly shimmers/vibrates to a point just left of the centerline at solar plexus level, palm facing right. The left foot slides forward as the arm strikes. The right arm circles back quickly, and the right foot steps forward without raising the knee as it makes a forceful strike to a similar position. 1x
14. Perform "Drawing Two Circles of Energy Laterally With The Index and Middle Fingers Extended". 3x.
Left Body: The fingers are held loosely as the left knee is raised, the body rounded, and the fingers scoop down to the left side and end with a loosely held fist, middle knuckle extended, by the knee. (In Pomona they emphasized a deep downward movement, In Boston they said the hand thrusts out low to the side but they did not scoop deeply.) The left foot is raised and lowered without a step. The right knee is raised as the right completes the movement. 1x
15. Perform "Stirring the Energy Around the Temples" 3x.
Left Body: The left fist is brought up loosely with an inhalation. Exhale throughout the rest of the pass. Exhale down to softly strike by the thigh with the back of the 'fist'. The fist the swings out and up laterally and is brought to a point in front of the temple. It touches the temple as you lean back slightly. Then it strikes down and back as you slide your left foot forward while turning and looking back to the left to watch the strike. The right mirrors forcefully, stepping forward with the last downward strike, again as you turn and watch it.1x.
16. Perform "Projecting a Small Circle of Energy Out in Front of the Body". 3x
Left Body: Make a slow circle with a loose left hand. At the end of the circle, the hand gracefully turns into a fist and strikes slowly forward as the left leg makes a sliding step backward. The right is performed briskly, also with a quick step backward. 1x.

Mixing Energy from Left and Right bodies

This series was taught a bit differently from the Pomona version. Passes from the original sequences which had been previously omitted were added in, and they were not strung together in a walking sequence, although they can easily be performed that way. After each slide or step, we returned to the original position. We performed three sets of the "Magical Passes" version, followed by one of the "Left Body" versions. Only the latter are described.

For all of these movements, the left side is slow and precise, the right side fast and vigorous. The left hand and arm are never tense; when a left fist is called for, it is very loose. These passes are aimed at a circular core or disk of energy that extends from below the groin to about chest level. When the left hand strikes, it goes to the lower edge of this core. When the right hand strikes, it goes to the upper edge.  When the left knee is raised, it goes only to the lower edge--the back is rounded and the diaphragm contracted, as the foot is held suspended for several seconds. When the right knee is raised, it goes as high as it can, and the toe points to the ground:

1. The left hand performs "Bunching Necessary Energy and Dispersing Unnecessary Energy". As the left hand returns to the left hip, pause before beginning on the right.
2. The left leg and arm perform "Piling Energy Onto The Left and Right Bodies", slowly on the left.  The right follows quickly.
3. The left arm performs "Gathering Energy With One Arm and Striking It With The Other", cutting slowly across the front, then the the heel of the right hand strikes forcefully forward to the core's upper edge as the right foot steps. (In this version, the nominal hand is pulled up so that the back of the flat palm is near the opposite cheek; the hand sweeps down and out, and makes the "cut across the opponent's eyes", then the other hand strikes.) The right then quickly cuts across, and the left foot slowly slides up as the heel of the left hand strikes the lower edge of the core.
4. The left foot slides slowly at a 45 degree angle to the left for "Gathering Energy With The Arms And Legs". Rock for a count of three and inhale, then grab slowly three times. Hop so that you are 45 degrees right of the ORIGINAL direction, rock and grab three times more briskly with the right hand.
5. The left hand performs "Moving Energy From The Left and Right Shoulders", as the left foot slides forward, the eyes following the fist all the way back, engaging the abdominals. The left fist strikes horizontally, NOT to head level. The right foot steps as the right hand mirrors quickly.
6. The left hand performs "Gathering Energy From One Body And Dispersing It On The Other", as the left foot slides forward, the eyes following the fist all the way back, engaging the abdominals. The right foot steps as the right hand mirrors quickly.
7. The left hand performs "Hammering Energy From The Left Shoulder And The Right Shoulder On The Midpoint In Front Of The Face", the left foot sliding forward on the initial hammer. Mirror right.    
8. The hands become leopard paws as you perform a "Strike With The Hands Fisted At The Second Knuckle". As the torso twists right and the left paw strikes, the left foot slides back. Without resetting the feet, the right foot steps back as the right paw mirrors.
9. Begin "Grabbing Energy From The Shoulders and Smashing It On The Centers Of Vitality", normal speed on both sides. The left hand grabs energy at the right shoulder, then the abdominals pull the left elbow back behind the left hip; as the fist strikes slightly down across the right vital center, the right knee stirs the energy by coming up to the left. As the feet reset, the right hand begins to mirror.
10. The left foot slides up as the arms slowly cross to perform "Pushing Energy Out To The Sides With The Elbows", left arm on top. The right foot quickly steps up even as the arms break forcefully apart; the arms fold again quickly as the right foot steps up; the arms break apart slowly as the left foot slides even.
11. The left foot slides back as the arms slowly cross to perform "Drawing Two Inward Circles of Energy In Front Of The Body And Crushing Them Out To The Sides", left arm closest to the body. The right foot quickly steps back even as the arms break forcefully apart; the arms fold again quickly as the right foot steps back; the arms break apart slowly as the left foot slides even.
12. The fists are brought slowly down to waist level, palms facing, to perform "Striking Energy In Front Of The Body And On The Left And Right With Both Fists". The left foot slides to the left, followed slowly by the right, then the upper torso leans slowly left and the fists strike slowly up on the left diagonal. The fists come back to the center, then the feet step quickly right, and the torso and fists quickly complete the right side of the movement.
13. With the fists at the end of 12., the left knee is raised and the fists strike slowly to either side of it at the lower edge of the core to begin "Striking Energy In Front of The Body With Both Fists And On The Left and Right". The torso slowly twists left, and the strike/slap/strike sequence slowly performed lower than usual.  The move is completed forcefully and quickly on the right--as the right knee is raised, the fists strike to the top edge of the core.

Nothing was mentioned about the accompanying breaths.

Different notes to Mixing Energy from Left and Right bodies

We basically did these passes in this way: 3 of the regular book-form of the Heat Series and 1 of the left body version. It makes for a very intense series. The instructors gave no indication that this had to be the way we do this series.
Also, these passes were not performed walking-style as in Pomona. Rather, as we were only doing each pass of the left body form once, when a step was taken we then went back to our original position in almost every pass. Exceptions are noted. They occur in the mixing section.
We now have all of the passes from this series in both forms, including the ones that you will have noticed were not represented in the earlier Pomona version.

1. Perform "Bunching Necessary Energy and Dispersing Unnecessary Energy" 3x
Left Body Form: Left hand is relaxed, performs the pass slowly. Right side is brisker than usual. 1x each side
2. Perform "Piling Energy Onto The Left and Right Bodies" 3x
Left Body: We didn't do this pass walking-style as in Pomona so there was no effort made to halt the leg on the way back. The only note was that the foot should be inclined at a 45 degree angle to really scoop the energy to the other side. 1x each side.
3. Perform "Gathering Energy With One Arm and Striking It With The Other" 3x
Left Body: Differs from Pomona in that the first motion is made slowly with the left arm, and is then completed with a quick strike to the high upper right and a step forward. Then follow up with a quick right arm, and a low, slow left arm and sliding step. If you can't follow this, see the book Magical Passes. The instructors did mention that the pass is really in the swinging horizontal movement with the strike. The little scoop at the beginning is just preparation. 1x
4. Perform "Gathering Energy With The Arms And Legs". Simply adjust the feet at 90 degree angles to one another before beginning the pass. 3x each side. Some people have been doing this one time each side. Our group believes we were only doing this one time in the afternoon of the workshop for lack of time.
Left Body: Differs in that you begin the left side by sliding the left foot into position at a 90 degree angle and do the pass slowly on this side. The right begins by hopping into position and performing the pass briskly. 1x
5. Perform "Moving Energy from the Left and the Right Shoulders" 3x
Left Body: The left side is done nice and slow, with a loose strike with the back of the fist at (lower than usual) shoulder level and accompanied by a sliding step forward. The right is done briskly with a strike to head level and with a step. 1x
6. Perform "Gathering Energy From One Body And Dispersing It On The Other" 3x
Left Body Form: Relaxed and slow on the left side, striking with the soft of the fist at shoulder level, and with an accompanying sliding step forward. Brisk on the right, striking to head level, with a quiick step forward. 1x
7. Perform "Hammering Energy from the Left Shoulder and the Right Shoulder on the Midpoint in Front of the Face" 3x
Left Body: Strike slowly with the left hand loose, inclining the head to watch the strike from each side. Accompanied by a slide of the foot on the left and a quick step on the right. 1x
8. Perform "A Strike with the Hand Fisted at the Second Knuckle" 3x (l-r-l-r-l-r)
Left Body: This one is a little different from most. Start with arms held up in front in claws as usual, but left claw is loose and hangs a little lower than right. Slowly twist to the right as left foot takes a sliding step backward. Once you have done that proceed to swing the arms back to the left side entirely while the right foot takes a quick step backward having not reset the feet. 1x
9. Perform "Grabbing Energy From The Shoulders and Smashing It On The Centers Of Vitality" 3x. This is done by starting with the left arm first, not the right as in Pomona, even in the Left Body Form. I did notice that for this pass the whole upper torso should swing freely with the movements leading into the strike.
Left Body: This left body from is not slower than usual. It is done at regular speed. As the left fist strikes slightly down across the right vital center,the right knee stirs the energy by coming up to the left. As the feet reset, theright hand begins to mirror. 1x.
10. Perform "Pushing Energy Out To The Sides With The Elbows" 3x
Left Body: Same as Pomona. Bring fists of crossed arms to sides of upper chest as a slow sliding step forward is taken. Strike back with the elbows as a quick step of the right foot brings the feet parallel. This is followed by a quick step forward by the right foot as the fists are again brought to sides of chest/corners of armpits, then strike slowly back with the elbows as a slow sliding step forward of the left foot completes the pass. 1x
11. Perform "Drawing Two Inward Circles of Energy In Front Of The Body And Crushing Them Out To The Sides" 3x.
Left Body: Also same as Pomona. Arms crossed with wrists pulled back are brought to sides of upper chestas a slow sliding step back is taken. Strike back with the backs fists of vertical forearms as a quick step of the right foot brings the feet parallel. This is followed by a quick step back again by the right foot as the pulled back wrists are again brought to sides of chest/corners of armpits, then strike slowly back with the forearms/backs of fists as a slow sliding step back of the left foot completes the pass. 1x
12. Perform "Striking Energy In Front Of The Body And On The Left And Right With Both Fists" 3x.
Left Body Form. After slowly sliding left foot, followed by right foot, to the left, slowly strike up to the left with both fists and retrieve them to your sides. The take a quick step to the right with each foot, then strike quickly up to the right and retrieve fists to center.1x
13. Perform "Striking Energy In Front of The Body With Both Fists And On The Left and Right" 3x consecutively.
Left Body: the left knee is raised and the fists strike slowly to either side of it .The torso slowly twists left, and the strike/slap/strike sequence slowly performed, and the fists slowly recenter. The move is completed forcefully and quickly on the right--as the right knee is raised, the fists strike to the top edge of the coreof the energy body followed by the strike/slap/strike sequence, ending the pass by bringing the fists down at center in front of the waist.1x
14. Perform "Smashing Energy with the Wrists above the Head and on the Left and the Right"
Rylanda said that by now the energies of the two bodies were mixed and that it was not necessary to distinguish between a left and a right body form for this pass. Therefore we simply performed this pass 2x, one for each side.

View From The Bridge (Left And Right Body)

The Heat Series passes were performed in the following manner:
Each pass in turn was first performed at normal speed three times on the left and the right sides. Then the pass was done on the left slowly and with fluidity and also taking a step forwards (or backwards ) by sliding the foot. Then the pass was done once on the right side fast with a jump when stepping.
All hits with the left hand (such as punches etc) are low and hand or punch is very relaxed. Hits with the right hand are high.
Also when doing a pass on the left side of the body be also aware of the right side and vice versa.

Here are comments one each pass as done on left and right side (after you have done them three times each time as written in the book)

Stirring Energy On Left And Right Bodies
1. One complete circle and then slide to the left as you push/strike energy to the left. Same on right but with a strike and jump.
2.One complete circle and then slide forward and pierce the circle twice with fingers
3. As in book
4.Both arms start high. Wrists are bent. As if punching down to the solar plexus
5. As in book
6.As in book
7. The left punch is low -solar plexus. Do with a step/slide forwards on same side leg.
8.The left punch is low -solar plexus. Do with a step/slide backwardson same side leg.
9.The slow wheel with the left hand goes in opposite direction (backwards towards the face), with a step forwards.
As the left circle and step finish the right side snaps into action.
10. As in book
11.As the arm comes up in a fist the same side knee also comes uptowards the chest.
12.As in book
13 One and a half (backwards) circles with arm which returns to the level of the ear and then slaps to the centre line at the area of the belly button.
Done with a step/slide forwards.
14.One circle with arm and as the fist comes up the same side knee comes up too.
15 Do with one hand at a time and step backwards on final hit also looking backwards at fist over your shoulder.
16. Do with step backwards.

Mixing Energy From Left And Right Bodies

17. As in book
18.As in book
19. Gather slowly with left and straight away strike with right while stepping forward fast, then gather fast with right and strike and step forwards slowly.
20-22 As in book
23. Do with a step forwards.
24. Do with a step forwards.
25. As you strike on the right (with the left fist) you simultaneously bring the right knee up to stir energy on the left. Do at the same speed on left and right sides
26.Step forwards slowly with left while folding arms and strike with elbows fast as you step up (fast) to position where feet are parallel. Then step forward on right fast as you fold arms and then strike slowly with elbows as you step up level.
27.As in 26 but striking with the back of the fists.
28.As you strike to the left you also slide to the left .
As you strike to the right you also jump to the right.
29. Raise the left knee as you bring both fists down on either side of the knee then as you slide the left foot forward twist to the left and bring down fists, palms, fists then you raise the right knee fast and repeat the moves on the right side
30 As in book. Same speed both sides.(The energy has been already mixed)

Mixing Energy From Left And Right Bodies With The Eyes

Start in a seated position

pull on both eyebrows from the center outward, alternating from one eyebrow to the other, 2-4 x
open mouth wide
roll eyes clockwise twice
roll eyes counterclockwise twice
open eyes wide
close eyes tight
open eyes with soft gaze

1. Look down at left hand at lower left as it begins to shimmer(wiggle fingers), gaze past hand to infinity(throughout) as you move hand across to right and up over right shoulder, tracing an arc over your head to continue to left shoulder level (arm extended). From there bring arm across front at shoulder level all the way to right shoulder. At this point you twist your torso to the right. Next, bring hand back to left side extended, still looking to infinity let arm fall.
2. Mirror on right including twist to left, but hand is fisted and you gaze at HAND and not to infinity.
Perform steps 1 and 2 twice
3. Raise left hand up to shoulder level, palm up. Shimmer fingers as you turn hand over, tracing an arc through which you peer into infinity. 3x
4. Mirror 3 on right with fisted hand at which you gaze throughout 3x
5. Bring hands together at wrists raised to chin level
gaze past hands to infinity
gaze at hands
[Lower hands to left side, right over left, left palm up: gaze at left palm Raise hands to chin level
Gaze up to infinity then shimmer fingers
Stop shimmer and lower hands to right side, gaze at upturned r palm
Raise hands up high and gaze at them] do this section 2x
Lower hands to left side, gaze at upturned left palm
Raise hands to chin level, gaze through them to infinity
Let hands fall and break gaze

Walking The Steps In Nature

It was suggested we do these passes outdoors, while walking, to incorporate them into our daily activities without necessarily attracting undue attention. We started by turning the body on. We did them with different amounts of repetitions.

1. Pushing down a wall of energy
2. Stepping over a barrier of energy
3. Kicking a lateral gate
4. Cracking a nugget of energy
5. Scraping off the mud of energy

A Warrior’s Gesture Of Magical Intent

This series was taught a bit differently from the Pomona version. It is performed sitting/lying down, on a mat. It begins in a sitting position, legs apart.

1. Perform "Dusting The Link With Intent" on the left and right. The arms gracefully unfold as in "Opening Oneself To Intent" (from video 3), inhaling. Lean forward as the fingertips point to the ground between the legs and whisper, "Intent!"
Place the palms flat on the ground between the thighs, fingers spread. Turn the hands and torso a few degrees to the left, then right, then center.
2. Brush the hands lightly up the body. Open up the arms and chest as you inhale, exhale as the arms sweep out to the front and back in. Repeat twice, but on the third return, the arms go out to the front with the forearms and back of the palms together. Inhale as the arms sweep around and again point to the front, but with palms up and forearms parallel. Exhale as the elbows are brought to rest on the body. Cross the wrists, left on top, and rotate the hands as they become fists. Inhale as the fists pull apart to shoulder width, and exhale as you apply the energy to the vital centers with a sliding motion. The palms continue in an arc back over the shoulders as in the "Abstract Affection" form, as you look up at the sky.
3. Place the right palm on the floor behind you and turn to the right onto your hands and knees. Exhale as you rock gently forward on your hands, then inhale as the hands slide down the sides and back into wings, similar to the "Abstract Affection" form--the hands are flipped, and the body is leaned forward as you gaze at the earth. Lean to the left as you exhale, letting your eyes take in everything, then staring past your wingtip into infinity.  Inhale as you re-center and gaze at the earth, then mirror right. Return to center, the hands coming to the palm-up, in-front-of-the-body position of the "Abstract Affection" form.
4. As you sit back on your heels, the palms again arc up to the shoulders as you inhale in awe through your open mouth, gazing overhead into infinity. The torso turns left, then right as you continue to gaze overhead. As the torso re-centers, return to hands and knees.
5. Rock slightly left, then right. The right leg extends backwards, as the body lies down, left knee raised to the left side, head facing left. Make three circles with the left palm and foot on the earth. Rub the left wrist and foot gently up and down, three times. Close the right eye, and make three scooping motions on the earth with the left palm and foot. Turn to the right and mirror, except that the right eye is also the one closed on this side.
6. Still lying prone, turn to face the front. Make three large swimming motions on the earth, using the arms and legs.
7. Lift the calves and chest from the ground, arms out to the sides, palms hanging loosely. Rock the left side up and "hover" for a few seconds, then the right.
8. Lie flat on the earth facing left as the palms go face up by the hips. Inhale deeply, then exhale as you sink into the earth. Turn to face right and mirror.
9. The right arm is extended overhead, and the body turns over on its back towards the left as the left hand, palm facing out, crosses in front of the eyes.
10. The hands brush up the body to stretch overhead as you inhale, toes pointing. The arms circle down and around as you exhale and repeat. On the third pass, the palms pause at the shoulders and grab energy there before extending overhead, left, right, left, right. Only the toe on the same side points.
11. The palms face out as the wrists cross and spread apart to shoulder width, inhaling. Exhale as the right hand traces its half of the wheel of time, then the left. Gaze and inhale as the fingertips, palm up, point to infinity. Grab the wheel of time and turn it slightly clockwise, then open the arms and chest to receive a new view.