Starting position

Inhale deeply, bringing the chi down into your dan-tien. Put your palms together and place them in front of your chest. Stabilize your body by looking ahead and keeping your eyes focused on a point in front of you as you stand on your left leg. Lift your right leg and place the sole of your right foot against the side of the left knee with your right knee pointing out to the side. 
　

I. Alchemic Vitality Pill on Top of the Crane’s Head 

1. Move into starting position.
   　
2. Keeping your arms above your head, flip your hands over so they are back-to-back (i.e., the palms face out and the backs of the hands touch each other).  Exhale as you slowly bring your arms down on either side of your body. Continuing in one fluid motion, bring your palms together in front of your dan-tien and inhale as you slowly raise them above your head through the centre of your body. Hold your breath, then flip your palms so your hands are back-to-back again. Repeat the movement several times. Try to stay standing on one leg throughout this exercise.
   　
3. Change legs—stand on your right leg—and repeat step 2. 
   　

II. Crane Looking at the Sun and Moon 

1. Move into starting position.
   　
2. Form a fist with your right hand and place it flat against the open palm of your left hand. Keeping your arm straight, draw a big forward circle with your right hand—exhale as you lower your right fist down and out in front of you (fist facing up), open the fist when the hand is completely down by the side of your leg, then bring the open hand back up over your head.   
   　
3. Inhale, make a fist with your left hand and place if flat against the palm of your right hand. Draw the big forward circle with your left hand, repeating the movement described in step 1 (When you complete the circle, your palms should be together above your head.)
   　
4. Repeat steps 2 and 3 two more times, alternating left and right.
   　
5. Change legs. Stand on your right leg and repeat steps 2 and 3. 
   　
6. Change position: Kneel on your left knee, with the shin and the top of your left foot flat against the ground. Place the sole of your right foot flat on the ground so that your right leg forms a 90 degree angle. 
   　
7. In the kneeling position, repeat the hand/arm movements of steps 2 and 3 in Section I, “Alchemic Vitality Pill on Top of the Crane’s Head”.
   　
8. Remaining in the kneeling position, repeat the hand/arm movements of “Crane Looking at the Sun and Moon” described above.
   　
9. Keeping your arms straight, bring both hands above your head, palms together. Flip your hands over (back-to-back), form a fist with each, then slowly lower them to your sides. Bring the fists to the front of your abdominal region, then open the fists, bring your palms together and raise them up to your chest. Flip your hands over, open your arms, and bring both hands to rest on your raised knee as you store the chi in your dan-tien.