• In sitting position, with your legs straight in front of you, rest your left ankle over your right knee (the ankle should be extended past the knee).
  　
• Rest your left hand on your left knee and with your right hand hold the toes of our left foot and rotate the ankle slowly and loosely in a large circle (in one direction three times, then in the other direction three times, repeating directions alternately).
  　

2. Leg and hip exercise: Improve your flexibility

• In a sitting position, pull your left foot towards your right shoulder with both hands (your left hand supporting the heel, your right hand supporting the lower part of your left arm, so that you are hugging your left leg)- hold for thirty seconds.
  　
• Using both hands, raise your left foot to your nose and hold briefly, then raise to your forehead and hold briefly.
  　
• Gripping the outside of your left foot with your left hand, extend your left leg up and out, straightening the knee as much as possible, and swing it to the left and right a couple of times.
  　
• Repeat steps 1 and 2 with the right ankle and leg.
  　

3. Shoulder exercise

• Sit in the lotus position (double lotus is preferable, single lotus is next best, or if either is too difficult, then sit cross-legged).
  　
• Make a fist with each hand and rest them against each side of your waist.
  　
• Keeping your shoulders relaxed and still, extend your fists (fists facing down) forward and upward, curling them in as far as you can, then bring your fists in toward your body to just below your underarms.
  　
• Next, with your fists still closed, extend your arms out to each side, the fists facing up (breathe out as you extend your arms). Hold this position for a couple of seconds, holding your breath at the same time, then slowly bring your arms back toward your body and breathe in, hold this position - and your breath - for a couple of seconds. (Tip: When any movement stop, hold your breath.)
  　
• While breathing out, extend your arms out to each side again, rotating your fists counter-clockwise as far as you can (this rotates the shoulder cuff). Hold this position and your breath for a couple of seconds then repeat this entire process.
  　

4. Shoulder exercise cont'd

• (Lotus position) Extend your arms behind your back with your arms straight and your fists closed.
  　
• Open one hand and hold the other fist.
  　
• Keeping your arms straight (forming a triangle behind your back), hold your breath, lift your arms up as high as you can behind you, then strike your lower back (tailbone area) three times.
  　

5. Shoulder exercise cont'd

• (Lotus position) Bring both fists to the front of your chest, the palm part of the fists against each other.
  　
• Breathe in, hold your breath, then quickly and fully extend your arms in opposite directions, the right extended up and to the side, the left extended down and to the side. Return fists to starting position in front of chest.
  　
• Repeat (while still holding your breath), this time the left up and tot he side and the right down and to the side. Return fists to starting position in front of chest.
  　

6. Shoulder exercise cont'd

• (Lotus position) Place both fists beside your waist, breathe in to your dan-tien, then open your hands with the fingers spread wide apart and the hands at a 90 degree angle to your wrists, then push your hands forward away from you slowly and forcefully (like you are pushing against something), while breathing out.
  　
• Hold your breath and using your wrist power, rotate both hands in a clockwise and counter-clockwise direction several times as far as you can.
  　
• While breathing in, slowly and forcefully return your hands to the starting position.
  　
• Repeat the process, first with your hands pushing straight out to both sides, then pushing straight back behind you. Remember the breathing and remember to rotate the hands.
  　

7. Shoulder exercise cont'd

• (Lotus position) Pull your hands up to just below your underarms with your fingers spread as far apart as you can, palms facing down, elbows out. Breathe in to your dan-tien, hold the breath, then quickly and forcefully push both hands down and to the back.
  　
• Bring your hands back to the starting position, breathing in as you do so.　
  　
• Breathe in to your dan-tian, hold the breath, then quickly and forcefully push both hands down and to the side.
  　
• Repeat the process, pushing your hands down and to the front.
  　

8. Body rocking exercise

• (Lotus position) Cross your arms tightly in front of your chest, stretching your hands as far to each side as you can, hands at a 90 degree angle to your wrists, fingers spread apart and palms facing out.
  　
• Breathe in to your dan-tien, hold the breath, then using your wrists rotate both hands clockwise and counter-clockwise several times.
  　
• Breathing out, grip your left shoulder with your right hand and your right shoulder with your left hand, so that you are hugging yourself very tightly.
  　
• With both hands gripping the opposite shoulder, open your chest, breathe in to your dan-tien, hold the breath, then vigorously rock your shoulders up and down like a see-saw, then vigorously rock your torso the same way, then your waist, then your bottom. (The rocking movement always moves from top to bottom.)
  　

9. Body rocking exercise cont'd

• (Lotus position) Cross your arms behind your back, each had gripping the opposite lower arm/elbow area.
  　
• Breathe in to your dan-tien, hold the breath, then vigorously rock your shoulders up and down like a see-saw, the vigorously rock your torso the same way, then your waist, then your bottom. (Again, the rocking movement always moves from top to bottom.)
  　

10. Stabilize your chi

• (Lotus position) Rest your fists at both sides of your waist.
  　
• Breathe in to your dan-tien, hold it, then without breathing out, breathe in again to your dan-tien, hold it, then still without breathing out, breathe in once more to your dan-tien and hold it.
  　
• Slowly release your breath.