The  microcosmic circuit is a circle of energy that runs up the back {under the skin} from the perineum {hui yin} to the crown of the head {ba hui} then down the front of the body back to the perineum, the first exercise I was taught with this circuit, only requires three points of this circuit to be borne in mind .....that is the ba hui, the hsuan yin {throat upper palette point } and the hui yin          This exercise can be done standing in horse posture, feet shoulder width apart, with knees slightly bent arms relaxed hanging by sides, slightly bent...the shoulders should be neither slumped or pushed back ....the head is held as though supported by silk from heaven, and the sacrum is pulled slightly forwards and upwards.          Sitting on a chair edge with feet shoulder width apart, head as though supported by silk from heaven etc is also a good position in this position hold hands over lower Dan Tien which is about 2.5 ins below the navel and 3 ins under the skin,  left over right for males and vice versa for women, lying down you will probably fall asleep, so ok, it's better than sleeping pills at night time, though in fact if you concentrate your mind into breathing into the lower abdomen at night this will also help sleep patterns in many cases.          So first take the chosen position, I should add for those comfortable in a lotus or full lotus position, no reason not to use it, but for beginners this is likely to block the main meridians in the legs, thus the sitting or standing postures are better to start with.           Oh by the way the back channel is called the Du channel and is yang, the front channel is called the Ren channel and is yin . The Hsuan yin point on the upper palette is the point that completes the circuit when the tongue is placed on it.         Start the posture by placing both hands over the lower Dan Tien    1)  Breathing in long and slowly,  breath into the lower abdomen allowing it to expand on the in breath, with your minds eye see the breath as though it is entering into your belly 2)  Then breath out...do this for three breathes.  3)  On the next breathe as you breath in allow your hands to float down to your sides, with your minds eye lead the chi down to the perineum.        4)   On the out breathe with your minds eye, move up your back to the crown of the head, the chi will follow.    5)  Then breathing in lead the chi down the front of the body back to the perineum.  As you lead the chi down the face to the upper palette connect the tongue to the upper palate, this makes a bridge that connects to the front of the throat , the maxim is where the mind goes the chi will follow, so if you want to go to heaven set your mind in that direction.  Repeat this exercise three times then return the chi with minds eye from the perineum to the lower tan tien.  The circuit for the purpose of this exercise starts from when we draw the chi up the spine on the out breath...then repeat the exercise two three four times or more if you want. The point is to keep focused , this strengthens the chi connections occupies the monkey mind, works powerfully on the neurological system thus benefitting the brain, the body organs and all associated functions. You could say it sorts our registration, corrects burnt out paths, strengthens weakened paths. becomes the base of good health and opens the base for higher connectivity.    If sitting on a kitchen chair distribute weight evenly between feet and sitting bones. Be aware of posture  and become aware of the chi, feeling it as your mind leads it.  If at any time you feel dizzy or overpowered in the head, bring chi back to lower Dan Tien and hold your attention there whilst breathing into that point until the sensation is dissolved, if in doubt as to whether these exercises are alright for you to do, check with your doctor.  Regular practice is the key, rather than long sporadic practice do 30 mins daily at least.   Once I have set out the opening circuit exercises there will be enough for a half hour daily practice....have fun Namo Ohm Daogularly       THE SMALLER HEAVENLY CIRCUIT FIRE AND WIND   I have written these as done from a standing posture but all can be done sitting but for those who are strong in the legs and those whose legs need strengthening the standing posture is recommended.           Stand feet shoulder width apart, head as though  supported by a thread of silk from the crown{ Ba Hui } back straight, sacrum slightly tucked in but not thrust forward, knees slightly bent, but not so bent that when you look down you can't see your toes, shoulders relaxed, arms hanging by sides palms facing in to outer thighs, hands on lower Dan Tien. and relax, relax, relax,          FIRE CHANNEL   1)   Breath out, with minds eye take energy down to the perineum  ( See the Chi as white light moving down the front of the body under the skin, that or feel it)    2)   Breath in, with minds eye draw energy actually the word lead is better, up the line of the spine to the Ba Hui, then on to the Yin Tang (Third Eye) 3)   Breath out, place tongue on upper palette and lead the Chi back to the perineum, repeat three times.       WIND CHANNEL After third Fire circuit, when energy arrives at the perineum.   1)   Breath in, now visualise Chi moving up the front of the body, under the skin, back to the third eye, connect tongue facilitate passage of Chi across the palette.  2)   Breath out and lead Chi from the Yin Tang (Third Eye) back down to the Hui Yin (Perineum) This is done twice in Autumn and Winter and only once in Spring and  Summer.       Wepage, Backgrounds & Codes By Topaz/Sandy© Information Provided By:- Sutapadas© This Page Is Not Shareware Or Linkware Please Do Not Copy Or Remove Any Part Designed Exclusively For A Jewel In The Crown