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