This exercise can help to improve your mental focus and concentration, and the control and balance of your body. By exercising with the correct breathing method, an inner energy called "chi" is created inside the body which generated heat to stimulate the body and muscles, thus improving and strengthening the muscles, of the chest and back. This exercise can also help reduce problems in the joints and n the bones of the shoulders and back, and improve and strengthen the function of the kidneys.

The fists that you form with your hands in this exercise are called "Auspicious Knots." This term will be used throughout the following instructions. The name of this exercise is inspired by the circle formed by the thumb and the index finger when you form the fist, which looks like an auspicious knot on the lucky jade use by the Taoist deity Golden Mother to give blessings to the worldly beings.

Starting position

Stand up straight, with your feet together. Your head, neck, and spine should be in a straight line. Look ahead and keep your eyes focused on a point in front of you. Bring your hands up in front of your chest and close your palms, forming two fists. Press the fists together firmly at the knuckles, interlocking the knuckles. (The knuckles on one fist fit in the indentations between the knuckles on the other fist.) The thumbs and fingers touch the chest and the back of the fists face away from you.

First position

1. Inhale deeply down to your dan-tien. Stand on your left leg and grip the floor with your toes to gain balance and stability. Lift your right leg and bend the knee, placing your right foot flat against the inside of the left thigh with your right knee pointing outward to the side. NOTE: In the beginning, you may find it easier to keep your balance by placing the foot of your bent leg against the inside side of the knee instead of the inside of your thigh.
   　
2. Inhale, hold your breath, keeping your body still and your fists firmly pressed against one another, rotate your shoulders in a circular motion 3 times (i.e., your shoulders should draw a big, imaginary circle). Exhale. NOTE: Visualize a flaming "Hum" syllable appearing in your heart charka (heart center) as you firmly press your fists together.
   　

Second position

1. Standing with your feet apart, place your fists beneath your armpits-the closer your fists are to your armpits, the better. The circles formed by the thumbs and index fingers face the front.
   　
2. Inhale deeply down to your dan-tien. Stand on your right leg, lift your left leg and bend the knee, placing your left foot flat against the inside of the right thigh with the knee pointing out to the side. Grip the floor with your toes, focus your mind on your feet, and feel the weight on your lower body to help you gain stability.
   　
3. Inhale, hold your breath, then, keeping your body still and your fists firmly pressed against your rig-cage/underarms, rotate your shoulders n a circular motion 3 times (draw a big, imaginary circle). Exhale. NOTE: Visualize two flaming "Hum" syllables appearing beneath your underarms as you press your fists against your body.
   　

Third position

1. Standing with your feet apart, place your fists again the small of your back, with your knuckles pressed firmly on either side of your spine (i.e., the kidney area). The circles formed by your thumbs and index fingers face up, and the flat part of the fists between the knuckles and the joints of the fingers are pressed flat against your back. 
   　
2. Inhale deeply down to your dan-tien. Stand on your left leg and grip the floor with your toes to gain balance and stability.. Lift your right leg and bend the knee, placing your right foot flat against the inside fo the let thigh with your right knee pointing outward to the side.
   　
3. Move your shoulders back and let your shoulder blades come close together. Inhale and hold the chi in the dan-tien, then firmly press your fists against your lower back.
   　
4. Inhale, hold your breath, then, keeping your body still and your fists firmly pressed against your lower back, rotate your shoulders in a circular motion 3 times (draw a big, imaginary circle). Exhale. NOTE: Visualize a "Hum" syllable sparkling with fire as you firmly press your fists against your back.
   　

Forth position

1.  Lie on your stomach and position both legs on the floor with the bottoms of the feet pressed against each another. Lift your head and chest off the ground, supporting yourself on your elbows, with the elbows slightly in front of you. Form a triangle by pressing your fists together in front of your chest, interlocking the knuckles, with the backs of your fists facing away from you.
   　
2. Inhale, chi to dan-tien. Firmly press your fists against each other. Hold your breath and rotate your shoulders in a circular motion 3 times. Exhale.
   　
3. Inhale, chi to dan-tien. Keep the bottoms of your feet pressed against each other as you bend your knees and raise your feet up towards your back. Raise your feet as far forward as you can, then slowly lower them back to the ground, keeping the bottoms of your feet pressed firmly together. As you lower your feet, lower your fists at the same time, keeping the fists pressed firmly together. Raise your fists back to the starting position as your raise your feet toward your back again. Repeat the complete motion 3 times, holding your breath as you do so, exhaling after the final time. NOTE: If your can visualize the "Hum" syllable in your heart center as you conduct the exercise, you will generate a strong energy inside your body.. This energy is the chi, which is very important in your yoga practice.