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)

©2012 The Boabom Journal. All Rights Reserved.

BOABOM
{The Secret Art of Boabom}

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)

Osseous Awakening

CYCLE I - Standing Exercises :
1- Base Position
2- Freeing Energy: General Basic Movement, Relaxing – Inhale/Exhale x2 Duration – 30 Sec
3- The Puppets Advance: Hands at waist, Legs to the front – Inhale/Exhale x2 Duration – 30 Sec
4- The Puppets Retreat: Hands at waist, Legs Straight back – Inhale/Exhale x2 Duration – 30 Sec
5- *Breathing Technique of the inner power Inhale/Contain/Exhale x3 times
6- Harvesting: Lowering the arms to the side, Circular – Inhale/Exhale x10 times Each side, R than L
7- Heel-Hand Game: Relaxing to the side, Heel-hand – Inhale/Exhale x2 Duration – 30 Sec
8- Touching the Earth: crouching – Inhale/Exhale x12 times
9- The Pincers: fists front to front, two short movements back – Inhale x2/Exhale x1 x16 times
10- The Fists that Hum: Loosening the wrists – Inhale/Exhale Normaly 30 Sec
11- To lift and spell the ewer: Normally, Two short movements down- Inhale/Exhale x2 30 Sec FAST
12- Swaying on the mountain: Legs apart,two short movements to the foot – Inhale x2 Left/Exhale x2
Right 30 Sec Quick

CYCLE II – Movements on the Floor :
13- Flight of the butterfly: Sitting, Hand Interlaced, Butterfly Inhale/Exhale Normaly 30 Sec Fast (Fly)
14- The embracing bird: Legs straight to front, Descending with 2 short movements Inhale/Exhale x2
x12 times
15- The fish that rises: On your back, raising yourself abdominally, with 2 short movements
Inhale x2/Exhale x1 x12 times
16- The Flower of the Inner Power: Sitting, Resting, Breathing technique Inhale/Con/Exhale x2 times
17- The Boabom Fist Inhale/Exhale/Inhale/Exhale x12 times
18- The Boabom Palm Inhale/Contain/Exhale x12 times

CYCLE III – Ending, Closing the movements :
Relax as in movement 2 Freeing Energy
19- The Balance: Legs Straight to the back Inhale/Exhale x12 times Each side, R than L
20- The breathing that closes the circle (Mov 2 freeing energy + Mov 8 crouching, and Mov 5 -
The Breathing technique of the Inner Power x2)

Osseous Art
STAGE I – Initial Position:
1- Osseous field: Position of rest and discipline
2- Normal position of balance: Normal position with hands at waist
3- The solid fist & the solid palm: Normal side position- fist or palm
4- The fist that is born and the palm that is born: Normal side position with centered palm
5- Universal position Inhale/Exhale x2 times Between each technique
STAGE II – Hand Technique:
6- The force of the spiral-middle: Individual projection, Middle Inhale/Hold 2-3sec/Exhale x16 times
7- The force of the spiral-Low: Individual projection, Low Inhale/Hold 2-3sec/Exhale x16 times
8- The force of the spiral-High: Individual projection, High Inhale/Hold 2-3sec/Exhale x16 times
9- The force of the Double spiral: double frontal projection Inhale/Hold 2-3sec/Exhale x16 times
10- Essential Low Block: Low block Inhale/Hold 2-3sec/Exhale x16 times
11- The bond of rectitude: Crossed high projection and block Inhale/Hold 2-3sec/Exhale x16 times
12- The open spiral: Individual circular projection of the palm Inhale/Hold 2-3sec/Exhale x16 times
13- The open double spiral: Double circular projection of the palm Inhale/Hold 2-3sec/Exhale x16 times
14- The Guard of the novice: Medium block Inhale crossing/Exhale projecting x12 times each side

STAGE III – Step Technique and Application:
15- The Way: Basic step Inhale raise up/Exhale down x6 times each side
16- The Applied Way: Basic Applied step Inhale raise up/Exhale down x5 times back and forth
17- The Way and the Force of the Spiral: Basic step & individual projection Inhale when project arms/Exhale with step x3 times back and forth
18- The Way and the Force of the Double Spiral: Basic step & double projection Inhale when project/Exhale with step + arms back to side x3 times back and forth
19- The Way and the Essential Low Block: Basic step & Low block Inhale when project/Exhale with step x3 times back and forth
20- The Way and the Bond of Rectitude: Basic step & crossed high block Inhale when project/Exhale with step + arms back to side x3 times back and forth
21- The way and the open spiral: Basic step & individual circular projection of the palm Inhale when project/Exhale with step x3 times back and forth
22- The way and the open double spiral: Basic step & double circular projection of the palm Inhale when project/Exhale with step + arms back to side x3 times back and forth

STAGE IV – Initial Foot Techniques:
23- The Whip Foot – Middle: foot projection middle Inhale when projection, retraction of the legs/Exhale when return to initial position x10 times each side
24- The Whip Foot – Low: foot projection low Inhale when projection, retraction of the legs/Exhale when return to initial position x10 times each side
25- The Whip Foot – High: foot projection high Inhale when projection, retraction of the legs/Exhale when return to initial position x10 times each side
*Breathing techniques of the Inner Power (Ex 5) x2 , Sit down relax few moments

The Forms of Reaction
STAGE V – Study of the form of reaction (“meditative imaginary task”)
26- Form of Reaction to Projection- Number1: The Efficiency of Simplicity
Osseous Field > The fist that born >The Way +Basic Low Block Inhale/Exhale > The Applied Way
advanced leg +Force of the spiral Low Inhale/Exhale > Force of the spiral – Middle Inhale > Force of the
spiral – High Exhale > Return Back to Osseous field x3,4 times
27- Form of Reaction to Projection- Number 2: The spark of Opposing Forces
Osseous Field > Arched Step +Medium Block Inhale > Universal Position +Med Block Exhale > Grab
with hand +Pull opponent toward you +begin raise knee of Middle whip foot Inhale > Project the whip foot
Middle Exhale > Return Back to Osseous field x3,4 times
28- Form of Reaction to Projection- Number 3: The force of two
Osseous Field > taking hands into solid fist > Step back in the basic step +project the bond of rectitude
(High Block) Inhale > Advance leg front +Arms back to solid fist Start Exhale When leg reach ground
Project double force of spiral Complete Exhale > Return Back to Osseous field x3,4 times
29- Form of reaction to Being taken- Number 1: The Ineffable Double spiral
Base Position (“2 light slaps on wrist”) > Turn/Twist Forearms + Wrists & bend knees (begin the way)
Inhale > Advance leg in the applied way(basic step)+Project hands-the open double spiral Exhale >
Return Back to Osseous field x3,4 times
30- Form of reaction to Being taken- Number 2: The Fish that escapes
Base Position, legs slightly spread(“2 taps to the side of arms”) > Bend Knees(1 leg lift heel as in the Way) +Force of the Double spiral Inhale > Project both arms/Elbows behind you Exhale > Return Back to Osseous field x3,4 times
31- Form of reaction to Being taken- Number 3: The Force of a direct reaction
Osseous Field (“2 taps to the side of shoulders”) > Step back in the basic step + Fists to side(solid fist)
Inhale and execute the bond of rectitude (Crossed high block) Exhale (all in one movement) > Open arms
simply(fist) Inhale > Project whip foot high Exhale > Return Back to Osseous field x3,4 times

STAGE VI – Meditation and closing the class:
32- *Breathing technique of the Inner Power x2
33- Final Meditation: Closing the Circle – Sitting (*breathing technique of the Inner Power)
Inhale/Contain/Exhale slowly as possible {Close eyes, arms on legs} meditate + energy

From Wiz, Boabom Israel, with his best wishes that this guide can help students of Boabom working from the book throughout the world.

©2012 The Boabom Journal. All Rights Reserved.