SEAMM-JASANI
{The Secret Art of Seamm-Jasani}

Breathing Technique: Inhalation (Nssss) / Exhalation (Haaaa) With Sound x2 = (With two short movements {Nsss…Nsss…Haaa…Haaa})
Inhale/Contain/Exhale Exercises with containment (hold air)

The First Thirty-Five Funamental movements

First Part: Standing Movements
General Basic Movements: Relaxing and loosening up
1^st CYCLE :
1- Forward arm stretch – continue moving legs {pretend to walk} Count to 12
2- Lateral arm stretch, with lowering (bend knees down/up) Count to 12
3- High arm stretch, with lowering (bend knees down/up) Count to 12
2^nd CYCLE : Breathing
4- *Breathing Technique of the great circle Inhale/Contain/Exhale x3 times
3^rd CYCLE :
5- Pushing Forward {relax arms+legs between each push} Inhale push/Exhale return x12 times
6- Heel Up – Inhale x2 kick up/Exhale x1 down x12 times Each side, R/L (or one after the other)
7- Swimming to the front (R hand over L hand) x12 times
8- Crouching and Pushing – Inhale x2 crouching down/Exhale x1 rising up x12 times
4^th CYCLE :
9- Two Circles – continue moving legs x12-15 times
10- Relaxing the Forearms and Wrists – Inhale x2/Exhale x1 x12 times
11- Relaxing the Wrists – x12 times (when advanced FAST)
5^th CYCLE :
12- Bending the Knees: Frontal – Inhale x2 front/Exhale x1 back x12 times
13- Bending the Knees: Lateral – Inhale x2 one sideExhale x1 ack to middle x12 times each side
6^th CYCLE :
14- Bending at the Waist, two times – Inhale/Exhale x2 x12 times FAST
15- Stretching Downward – Inhale down/Exhale once/Inhale stretch more/Exhale return up x3
16- Stretching Upward – Inhale arms up/Exhale once/Inhale straightened arms more/Exhale lower x3
17- Sretching your back – Inhale x2 to the front+bend back little/Exhale x1 return x12 times
18- Tracing a Circle – Inhale x1 Begin+Circle/Exhale x1 Hands back to side x12 times
*Breathing Technique of the great circle Inhale/Contain/Exhale x2 times
Second Part: Movements on the Floor
7^th CYCLE : Seated
19- Knee to Shoulder, Two times – Inhale x2/Exhale x1 x12 times
20- Stretching two time to the Front – Inhale x2/Exhale x1 x12 times
21- High butterfly Position Inhale/Contain/Exhale x12 times
22- Low butterfly Position Inhale/Contain/Exhale x12 times
8^th CYCLE :
23- On Your back, Lifting your head twice Inhale/Exhale x2 x12 times when finish relax for a minute
24- On Your back, Lifting one leg Inhale/Exhale x2 x12 times with R leg than L leg
25- Fingertips out front, with abdominal work Count slowly to 8 or 12 than rest
26- On you stomach, Lifting the top third of your body Inhale x2/Exhale x1 x12 times
9^th CYCLE : Upper third of the body and sight Exercises
27- Seated, Two lateral movements with the head – EYES CLOSED Inhale x2 Left/Exhale x2 Right
x12 times each side
28- Seated, Front Movements, Up and Down – EYES CLOSED Inhale x2 Up/Exhale x2 Bring chin to
chest x12 times
29- Seated, Circular Movement with the head – EYES CLOSED Inhale Clockwize/Exhale
Counterclockwise x12 times each direction
30- Seated, Visual Exercise, Blinking – Rest few Seconds with EYES CLOSED, Start blinking gently,
faster till Eyes completely open
31- Sight Exercise, From Right to Left (Head centered facing straight ahead) Count to 12
32- Sight Exercise, Up and Down (Head centered facing straight ahead) Count to 12
10^th CYCLE :
33- Basic Hand Position x12 times +
34- Working with the Fingers – (when comfortable/advance do it faster)
35- Frontal Expressive Stretch – Inhale (serious, angry)/Exhale (happy, free yourself) x8-12 times
*Breathing Movement of the completion – SITTING Inhale/Contain/Exhale x2 times

Three Steps for meditation & Twenty Movements of Active Relaxation
3 Steps of Meditation: Inner Movement – Meditate (trust your inner energy):
36- The Feeding - Inhalation process (imagine invisible energy and strength)
37- Inner Expansion Containment (Our organism Glow, internally renewed, everything is shining and
expanding, positive thoughts, forget the rest of the world) 3-8 Seconds
38- Liberation – Exhalation (imagine everything negative expelled from body, clean yourself)

Movements Of Active Relaxation
39- Resting Position – Left Hand over Right Hand
40- Normal Position – Inhale(arms pull back, level of ribs)/Exhale to resting position x12 times
41- Individual Projection of Energy Inhale Right hand/Con 3 sec/Exhale Left Hand x12 times
42- Double Frontal Projection of Energy Inhale when project arms/Con 3 sec/Exhale x12 times
43- Double Lateral Projection of Energy Inhale when project arms/Con 3 sec/Exhale x12 times
44- Frontal High Double Projection of Energy Inhale when project arms/Con 3 sec/Exhale x12 times
45- Universal Position Inhale (Lift leg up)/Con 3 sec/Exhale (leg down) x5 times Each leg
46- Individual Position and Projection Inhale/Con 3 sec/Exhale x12 times
47- Double frontal Position and Projection Inhale/Con 3 sec/Exhale x12 times
48- Double Circular Position and Projection of Energy Inhale/Con 3 sec/Exhale x12 times
49- Form 1: Dawn – Initial Position (Resting>Normal/Open foot Diagonally) > Double Frontal Projection
Inhale > Universal Position Exhale > Arms Back to Normal Position Inhale > Double Lateral
Projection Exhale > (closing the form) Arms Back to Normal Position Inhale > Double Frontal
Projection Exhale > Close to Universal Position Inhale > Arms back to Normal position Exhale >
Resting Position x3 times Right Leg than Left Leg (Each side)
50- From 2: Awakening – (As Exercise 49 but add the 3 techniques of meditation {Ex 36 The Feeding, 37
Inner Expansion, 38 Liberation})
Initial Position (Resting>Normal/Open foot Diagonally) > Double Frontal Projection Inhale/Contain
few sec > Universal Position Exhale (liberation) > Arms Back to Normal Position Inhale/Contain >
Double Lateral Projection Exhale (liberation) > (closing the form) Arms Back to Normal Position
Inhale/Contain few sec > Double Frontal Projection Exhale (Liberation) > Close to Universal
Position Inhale/Contain few sec > Arms back to Normal position Exhale (liberation) >
Resting Position x3 times Right Leg than Left Leg (Each side)
51- Right Basic Step Inhale (Lift leg up)/Exhale (leg down and back)/Inhale (Lift leg up)/Exhale (leg
Down and forward) x4 times
52- Left Basic Step Inhale (Lift leg up)/Exhale (leg down and back)/Inhale (Lift leg up)/Exhale (leg
Down and forward) x4 times
* When advanced Combine Both Right+Left Basic step to walk forward and backwards 4-5 semicircles
53- Basic Step and individual Projection – Normal Position > Right Basic Step Inhale/Exhale > Project
Left Arm Inhale > Advanced Forward with Right leg (keep left hand forward) Exhale > Project
Right Arm Inhale > Step Backwards with Right leg (keep Right hand forward) Exhale > x3-4 times >
Close The Movement: Bring Right arm to side Inhale – Return to normal positon with Right leg Exhale
> Resting Position
* When finished Do the same Exercise on the Left side Switching everything (Including which arms
you project)
54- Basic Step and Double Frontal Projection – Normal Position > Right Basic Step Inhale/Exhale >
Project Both arms to front Inhale > Step/Advance Forward and bring arms to side Exhale > Project
Both arms to front Inhale > Step Backward and bring arms to side Exhale x3-4 times Back and forth >
Close Movement
* do the same on the other leg
55- Basic Step and Double Circular Projection – Normal Position > Right Basic Step Inhale/Exhale >
Project both arms in double circular projection Inhale > Step/Advance Forward and bring arms to side
Exhale > Project both arms in double circular projection Inhale > Step Backward and bring arms to
side Exhale x3-4 times Back and forth > Close movement
* do the same on the other leg
56- Basic Step and Double Lateral Projection – Normal Position > Right Basic Step Inhale/Exhale >
Project both arms in double Lateral projection Inhale > Step/Advance Forward and bring arms to side
Exhale > Project both arms in double Lateral projection Inhale > Step Backward and bring arms to
side Exhale x3-4 times Back and forth > Close movement
* do the same on the other leg

57- Form 3: “UNION” – * When familiar with the Exercise combine the 3 steps of meditation
Resting Position > Breathing Technique of Great Circle > Normal Position > Execute Form 1 to right :
Double Frontal Projection Inhale > Open to right side Exhale > Bring hands to normal position Inhale
Double Lateral projection Exhale > Bring hands to normal position Inhale > Double Frontal Projection
Exhale > Bring Right foot/Leg up Inhale + Right Basic Step Backward and arms to Normal Position
Exhale > Left individual Projection Inhale > Advance right basic Step Exhale > Project Right Arm
Inhale > Back to normal Position with Right leg+Arms to your side Exhale > Execute Form 1 to Left :
Double Frontal Projection Inhale > Open to Left side Exhale > Bring hands to normal position Inhale
Double Lateral projection Exhale > Bring hands to normal position Inhale > Double Frontal Projection
Exhale > Bring Left foot/Leg up Inhale + Left Basic Step Backward and arms to Normal Position
Exhale > Double Circular Projection Inhale > Advance with Left basic Step+Arms to normal position
(side) Exhale > Frontal High Double Projection Inhale > Back to normal Position with Left leg+Arms
to your side Exhale > Lower Arms and Execute Breathing Technique of Great Circle > Resting
Position

58- Closing The Circle: Sit Down
Breathing Technique of great circle Inhale/Contain/Exhale x2
When Execute the 2^nd time Exhale gently with quieter sound hhhaaa…near the finish of exhalation new softer sound is born mmmmm… When finish Close Eyes. Rest arms on knees, relax meditate.

From Wiz (Boabom – Israel)