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Foundational Exercise 3

the double C

This exercise seeks to bring unrecognized or unintegrated emotional themes to awareness, and helps to express opinions and feelings more authentically.

Begin by holding attention in a point about 10 centimeters in front of the forehead. With an inbreath, pull energi and awareness into the pineal chakra in the middle of the head and from there down a straight line to the solar plexus. Finish the inbreath in a point about 10 centimeters in front of the body, at the level of the solar plexus. Then, with the next inbreath, let energy and awareness move back to the solar plexus, up the straight line to the throat chakra and from there out in front of the throat.
Repeat the exercise for about five minutes.

Before you start the exercise:

Find a peaceful place to sit comfortably in a chair or on a cushion on the floor. Take a moment to sense your body, your breathing. Let the mind gently settle and prepare yourself to begin the exercise.
End your exercise by focusing your attention on your whole body and get a sense of how it feels to be present right now, this very moment.


The five foundational exercises move or circulate respiratory energy along specific pathways in the body. Four of the exercises use a traditional mapping of energies in the body, while one exercise uses two channels described in traditional Chinese medicine.

Four of the exercises were formulated in this form by Jes Bertelsen, while the pineal-solar plexus-throat exercise stems from Bob Moore’s teachings. The exercises have been used in the past fourty years by literally thousands of people in connection with teachings at the Vaekstcenter.

The full programme of exercises is normally done in the following order: 1) pineal—hara, 2) crown—root, 3) pineal—solar plexus—throat (also called the double C), 4) the yin-yang circulation, and 5) essence—heart. For a beginner it is possible for a period of time to train only two of the exercises: 1) pineal—hara, and 2) essence—heart. If one wishes to add just one more exercise, one can use 1) pineal—hara, 2) yin-yang circulation, and 3) essence—heart.