Dancing Crab with the Double Pincers (93 sec @28.8kbps)

This exercise improves you circulatory and can also improve your flexibility and strengthen the muscles, ligaments, and tendons in your back, waist, legs, shoulders, back and head.

1. Starting Position: Lie on your back. Keep your knees together and your legs fully extended. Spread your arms out to each side, forming a cross, with your palms facing down.
   　
2. Inhale deeply, drawing your chi down to your dan-tien. Keeping your legs and knees together, use your abdominal muscles to lift your knees up and over your chest. Relax your legs and your body; let your calves rest on the back of your thighs.
   　
3. Knees remain bent. Cross your left leg over the top of your right leg, just above your right knee. Completely relax your whole body and place your hands behind your head, cupping the back of our head in your open palms. Gently swing your hips from side to side, like the r left leg gentle swinging motion of a pendulum-- swing from side to side 3 times. (photo)
   　
4. Keeping your body still, spread your arms out to the sides again, with the palms facing down. Cross your left leg over the top of your right thigh. Then, fully extend your right leg, pointing straight up with your toes flexing back as far as you can towards your shin. (photo)
   　
5. Change sides: Cross your right leg over the top of your left thigh, then fully extend your left leg straight up with your toes flexing back as far as you can towards your shin. Alternating left and right, repeat the movement 2 more times. Then relax.
   　
6. Lying on your back, bring your knees up over your abdominal area. Cross your ankles, then straighten your legs, extending them out and upward. Flex your feet, turning your heels out to the sides and the tips of your toes touching each other, forming a triangle (picture). Now, switch the positions of your feet, bringing your back foot to the front and touching the tips of the toes together, heels pointing out. Repeat the movement a few times, alternating front and back feet, touching the tips of the toes together and pointing the heels out.
   　
7. Lie on your back, arms extended straight out to the sides, palms facing down, legs together, flat on the ground. Raise your left leg straight up, at a 90 degree angle, then keeping both legs straight and your body still, lower your left leg to your right side at a 90 degree angle to your body, touching the ground with the side of your left foot. Slowly raise the left leg back to the upright position, then lower it slowly back to the ground, keeping it as straight as you can. Repeat the movement with the right leg, crossing it over to your left side and touching the ground with the side of your right foot at a 90 degree angle to your body. Repeat the crisscross movement a few times, then rest.
   　
8. Repeat the crisscross movements of step 7, but now touching the foot of the crisscrossing leg to the ground as far up on the upper side of your body as you can. Repeat this "highstepping" crisscross movement several times, then return to the starting position and relax.
   　
9. Repeat steps 2 and 3, gently swinging your hips from side to side like a pendulum. Do this 3 times to regain your energy.