Okay, what I'm gonna demonstrate now is the double POM, double iron palm exercise, we're going to do this one slowly, about the speed of doing Tai Chi made it a little slower. Sometimes you'll speed up and go a little faster and that's fine to what you're looking to do at the beginner level, is practice this exercise like 10 repetitions. You'll do this exercise, you know, maybe like once a week or so, I'm going to back up and show you how to do it. But before I do that, just a couple things about it. One is you're going to stand and just a natural stance, your feet can be shoulder width, parallel, or right foot can be out a little bit or left foot back a little bit. Keep your knees bent, make sure you're feel like you're rooted, okay?
You want to kind of like, feel like you drop into the earth. Okay. Tilt your palate bone forward a little bit. Tongue on the roof of the mouth. spine, straight, chin back shoulders are, you know they're not hunched up like this, make sure they're nice and relaxing the whole exercise. And remember your breathing.
If you go really super slow, really, really slow, just breathing really, really, really, really slow. You'll breathe many times to the exercise. And that's fine, because sometimes you'll go just super, super slow. Sometimes you'll do it like that just to feel the difference in the CI and how the energy feels. But normally, you'll just kind of unite the body movement and the breathing together. So what happens is when I inhale, you know, my body is together, I'm gonna do this louder than I normally would here.
So you inhale, and then you exhale. It goes together, but you don't make that much noise when you're doing it's just a quiet in and out and it's a soft, relaxed exercise. But you do want the body and the breathing to be coordinated together. Okay? The only exception to that would be again, if you're going super slow. I want to back up and show you how to do this.
Again, remember, I'm standing naturally, feet shoulder width. You know, typically when I do this, I just keep my feet you know, parallel together and knees are bent. You know? So I feel rooted in, you know, you're not like standing up trying to do this yourself route in and do it have a good stance. Okay, now when I did that exercise, I always coordinated my breathing and the body together even when I slowed down. When you do that, do the exercise, you should try to feel as if you're in water.
So you should try to feel the air around you as you're pushing through, it should almost feel solid, like you're trying to push through something solid. Your focus is right in your palms right in your fingertips, you'll feel as if you're just pushing something solid or pushing through some sort of solid mass. Try to get rid of all the wavering motions, you know, you don't want your hands going side to side or up and down, trying to keep a smooth flow. It's almost like a good image is like water flowing. So it's sort of like the water just sort of comes up, then sort of flows out. The water comes up and then the water just sort of closeout See, it's just a nice smooth flow there.
And, you know, just try to keep that consistency of like water flowing. That's probably the best image I can give you to work with, at beginner level, do this once a week. Maybe it's like 10 repetitions, you don't have to start at 10 I'm always a big proponent starting low and building your way up. So you might just do like maybe five repetitions and, you know, then 10 and then you can go beyond 10 of course, and you can do it more times per week, of course, but just bare bones minimum, I always say like maybe 10 times once a week, for 10 repetitions, get the get the feel for this exercise, you know, just feel that then what you're looking to do is feel that flow inside of you. You know, feel that water flowing, and just feel that smooth flow with your whole body and your whole being