THE FORK BREATHS

Can be done lying down or standing up. These are described for a person lying down. If you're standing up, the fork breath ends not in front of the pubis but near the ankles in between the (bent) legs.

Pushing the Centers of Vitality: Inhale with hands on ribs. Exhale: push ribs together with hands. Put heels of hands on hips and push down on crest of hip bones. Inhale. Hands on vital centers and exhale while you tickle them.
End by lifting hands over head and coming down in "V" shape at pubis while lifting legs with feet spread in "V" shape also (this is called the Fork Breath).

Rubbing the Centers of Vitality: Hands brush up chest 5X, brush 5X on vital centers, then 3X on genitals with thumbs locked - left thumb on top. Follow with fork breath.

The Shallow Breath on the Centers of Energy: Rapid shallow breath through nose (Breath of Fire) 20X with hands on chest, then 20X with hands on vital centers and then 10X with hands on groin. Follow with fork breath.

Concentric Circles Around the Navel: The Circular Energy of the Right Body: Hand crosses body with flat palm on opposite nipple, inhale as elbow raises (gill), make concentric circles with fingertips to navel - end by inserting right index finger into navel. Keep finger in navel and inhale while raising right elbow. Exhale with 1/2 of fork breath (just push the hands down). Mirror for the left.

Zig-Zag Breath: The Waving Energy of the Left Body: Put both little fingers on the lower rib, spread the other fingers evenly on the chest. Inhale as the wrists come together with back of hands facing each other, fingers still on the chest. Exhale slowly as the flat palms weave down body - ends with hands on top of same thighs, both thumbs touching, other fingers pointing to the feet, resting on the thighs. Inhale in position. Exhale as the hands weave back up and return to starting position on the chest. Inhale in position. Exhale with fork breath.

Fork breaths can be done as a long form or separately, for a quick surge of energy.