Harness intent & go beyond willpower.

Intent is the life force that makes everything grow. It connects us to the energy flowing through all living things.

Practice with Tyler Winick

Follow along with Tyler during your practice.

Learning the movements? Check out the GIFs and descriptions below for extra guidance.

The First Group

Mashing Energy for Intent

Energy essential for handling intent disperses from the vital centers around the liver, pancreas, and kidneys.

This energy requires systematic stirring and rerouting, primarily through leg and foot movements. These movements, designed by shamans, can be repeated as needed without overstimulation, keeping vitality balanced and ready for intent.

Instruction: Each movement is to be repeated three times, always starting on the left side.

1. Warmup

Slightly bend the knees and contract the body while extending hands and exhaling to warm up the body.

Focus Areas: Feet, calves, thighs


2. Grinding Energy

Stand on the balls of your feet and pivot left to right, then shift to your heels to continue pivoting, with toes lifted slightly. Move your arms in sync with the steps, fully engaging your limbs and internal organs.

Focus Areas: Feet, calves, thighs


3. Side Slides

Pivot on the heels three times, pause, and repeat, while moving arms briskly back and forth. This intermittent rhythm increases energy circulation, useful for quick actions or interventions.

Focus Areas: Feet, legs


4. Mixing Energy

March in place by lifting each knee while the tip of the foot rests on the ground, shifting body weight back and forth. Arms move in rhythm, creating balance and a sense of well-being.


Focus Areas: Pelvic region, lower body


5. Gather Energy

Slide each foot up the opposite inner leg, bending the knees slightly to allow an arched posture. This movement helps retrieve and retain kinesthetic memory.


Focus Areas: Inner legs


6. Stirring Energy

Swing the left knee across to the right while twisting the torso in the opposite direction, then switch legs. Directs energy flow through the lower body.


Focus Areas: Knees, hips


7. Pushing Energy

Lift each bent knee toward the trunk, keeping the foot pointed downward, then alternate. Transfers energy from lower limbs to vital centers around the liver and pancreas.


Focus Areas: Liver, pancreas


8. Kicking Energy

Perform a front kick with one leg and a back hook kick with the other, bending the torso forward slightly during the back kick. Aids digestion and increases flexibility.


Focus Areas: Lower limbs


9. Lifting Energy

Lift a bent knee toward the trunk, momentarily grasping the sole of the foot with your hands before letting go. This movement brings energy from the feet up to centers near the liver and pancreas.


Focus Areas: Liver, pancreas


10. Push Wall of Energy

Lift the left foot with the knee bent to hip height, then push forward with the foot as if pressing against a wall. Alternate with the right leg, engaging the hips and legs.


Focus Areas: Hips, thighs


11. Stepping Over Energy

Lift the left leg high, as if stepping over a hurdle, making a circular motion from left to right. Repeat with the right leg to encourage hip flexibility and coordination.


Focus Areas: Hips, legs


12. Kicking Gate Energy

Lift the left foot to mid-calf, then push outward to the right with the sole of the foot as if pushing open a gate. Repeat with the right foot, engaging the entire leg.


Focus Areas: Hips, legs


13. Cracking Energy

Lift the left foot, pointing the toes acutely toward the ground, and bring it down with a controlled strike. Repeat with the right foot, grounding energy with each step.


Focus Areas: Feet, legs


14. Scraping Energy

Lift the left foot a few inches off the ground and push it backward, brushing the ground as if scraping mud from the sole. Repeat with the right foot to clear energy from the lower body.

Focus Areas: Feet, legs


The Second Group

Stirring Up Energy for Intent

This group focuses on stirring up energy for intent from areas around the knees, head, kidneys, liver, pancreas, solar plexus, and neck.

Shamans view these movements as essential tools for daily living, energizing the body and preparing it to act with intent.

Instruction: Each movement is to be repeated three times, always starting on the left side.

15. Stirring Feet & Arms

Begin by slightly bending forward, shifting weight onto the right leg as the left leg circles on the ground and lands on the ball of the foot. The left arm circles in sync above the head, repeating three circles before switching sides.

Breath: Natural rhythm with slight pauses
Focus Areas: Feet, legs, arms


16. Rolling the Adrenals

Place forearms behind the body near the kidneys, moving fists in a rotating motion with the trunk slightly leaning forward, then backward. This movement stimulates the adrenals and kidneys.

Breath: Natural

Focus Areas: Adrenals, kidneys


17. Stirring Adrenals

Bend forward with knees protruding, resting hands above the kneecaps and rotating each hand over the corresponding knee. This helps energize the area around the kidneys, enhancing endurance and confidence.

Breath: Natural

Focus Areas: Adrenals, kidneys


18. Fusing Left & Right

With the left arm bent in front, exhale slowly while extending the right arm over the head to meet the left hand. Inhale deeply in position, contracting the back, arms, and legs to allow energy flow around the kidneys and adrenals.

Breath: Slow exhalation, deep inhalation
Focus Areas: Adrenals, kidneys


19. Beam of Energy

Place the left arm in front of the navel and the right arm behind, fingertips pointing down. Bend the knees as both hands rise with a light exhale, separating left and right energy.

Breath: Light exhalation during movement
Focus Areas: Whole body alignment


20. Twisting Energy

Place hands over the pancreas and kidney areas, turning the torso while pivoting wrists as if unscrewing jar lids over these centers. This helps stimulate the liver, pancreas, and kidneys.

Breath: Natural

Focus Areas: Liver, pancreas, kidneys


21. Half-Circle of Energy

Trace a half-circle with the left hand, moving from the face across to the right shoulder, then down behind and back to the starting position. Repeat with the right arm to encourage energy flow to the adrenals.

Breath: Natural
Focus Areas: Adrenals


22. Neck Stirring Energy

Place hands near the solar plexus with palms facing each other, rotate the trunk to the left, and gently stretch elbows outward while rotating the head back and forth.

Breath: Exhale during head rotations, inhale between
Focus Areas: Neck, solar plexus


23. Kneading Energy

Position arms at eye level, bent with fingers facing each other, alternating pushing each arm forward while keeping the other tense. This motion frees stagnant energy around the shoulder blades.

Breath: Natural

Focus Areas: Shoulder blades


24. Stir and Crack Energy

Circle the left arm above and around the head, then bring it down in a controlled, forceful motion. Exhale lightly as the arm strikes downward, tensing the stomach muscles for stability.

Breath: Light exhale with the downward strike
Focus Areas: Head, torso


The Third Group

Gathering Energy for Intent

This group of movements brings energy to the three centers of vitality around the liver, pancreas, and kidneys. The shamans recommend performing these slowly and with complete focus to gather energy effectively.


Instruction: Each movement is to be repeated three times, always starting on the left side.

25. Warmup Hands

Rub the hands together vigorously 18 times to generate heat. Then drag the head up and over your head and down the back of your shoulders to rinse the energy and prepare to gather.

Focus Areas: Hands, head, shoulders


26. Shake Out Energy

Shake out the hands and feet alternating legs to remove any stuck energy and prepare the body to gather intent. Do this before each movement of this group.

Focus Areas: Hands, feet


27. Reach for Energy

Step forward with the left leg, bending to reach low with the left arm, then return and brush the palm over the liver area. Repeat on the right side, brushing over the pancreas.

Breath: Natural

Focus Areas: Liver, pancreas


28. Energy to Adrenals

Extend the left arm forward, rotating the wrist in a circle, then swing it back to the left kidney. The right hand follows with a circle, resting over the pubis. Gently knock kidneys to insert energy.

Breath: Inhale deeply during wrist rotations, exhale as the hands settle
Focus Areas: Adrenals, kidneys


29. Scoop Energy

Raise cupped hands from the sides to the armpits while inhaling, then extend outward. Repeat, scooping energy back toward the shoulder area.

Breath: Deep inhalation on upward movement, exhale as arms extend
Focus Areas: Liver, pancreas


30. Crack Circle of Energy

Move the left arm across the front of the body in a circle, then repeat with the right. Turn around and tense the body to "crack" the energy circle by bringing arms together at the chest.

Breath: Deep breath while drawing the circle, exhale on "crack"
Focus Areas: Whole body


31. Gather & Swoop Energy

Cross fists at face level and rotate, then lift arms above the head and exhale while creating a broad circular movement. Place hands on the pancreas and liver.

Breath: Deep inhalation during upward movement, exhale as hands settle
Focus Areas: Liver, pancreas


32. Energy Above & Below

Push the left hand downward as the right arm rises above the head, gripping as if pulling energy. Switch sides and pull the energy back toward the waist.

Breath: Inhale on downward motion, exhale when hands return to waist
Focus Areas: Liver, pancreas, kidneys


33. Mixing L/R Energy

Reach the left arm diagonally above the head, pulling energy from the right, then circle backward and press over the pancreas. Repeat with the right arm, pressing over the liver.

Breath: Exhale while pulling energy, inhale on the backward circle
Focus Areas: Liver, pancreas


34. Snatching Energy

Circle the left arm over the head, pulling energy downward toward the pancreas. Repeat with the right arm, pulling energy to the liver.

Breath: Deep inhale on upward movement, exhale when hands reach torso
Focus Areas: Liver, pancreas


35. Pull Down Energy

Jump with the left arm extended, then pull it down toward the pancreas. Repeat with the right arm, pulling toward the liver.

Breath: Exhale on upward movement, inhale as hands lower
Focus Areas: Liver, pancreas


The Fourth Group

Breathing Energy for Intent

The three movements in this group stir, gather, and transport energy from areas around the feet, ankles, and knees, directing it toward the vital centers. Slow, profound breaths should accompany each movement, with intent focused on boosting adrenals.

Instruction: Each movement is to be repeated three times.

36. Energy from Kneecaps

Circle hands inward in front of the thighs, then press down along the thighs toward the knees, ending with clawed fingers. Slowly draw the hands back up toward the hips.

Breath: Deep inhalation on upward motion, slow exhale during downward drag
Focus Areas: Thighs, hips


37. Energy from Side Legs

Draw circles outward by the sides of the legs, then press down the outer thighs toward the ankles with clawed fingers. Draw the hands slowly back up.


Breath:
Deep inhalation on upward drag, exhale downward
Focus Areas: Thighs, hips, ankles


38. Energy from Front Legs

Circle hands from the back over the head, pressing down the front of the thighs. Draw hands slowly back up to the hips with a clawed grip.


Breath:
Inhale deeply while lifting, exhale as hands drag downward
Focus Areas: Thighs, ankles