Stand erect with feet shoulder-width apart and allow the hands to fall naturally at the sides of the body. Place the tongue against the palate with the eyes looking straight ahead and the neck straightened as if supporting an object on the head. The shoulders should be relaxed and the elbows dropped. Breathe evenly, and concentrate the mind on the Dantian. Slowly bend the waist forward allowing the hands to form natural fists and fall as low as possible in front of the feet. Simultaneously, direct Qi of the Three Yang Channels of the Foot from the head along the back, hips, and lower limbs to the feet. Next, straighten the waist slowly with fists clenched as if gripping something tightly. At the same time, direct the Qi of the Three Yang Channels of the Foot to flow to the acupuncture point Yongquan (K 1). Continue to direct Qi along the Three Yin Channels of the Foot up to the lower limbs, abdomen, and finally the chest. Continuing from the last movement, open the fists and turn them into palms facing upward, lift the palms forward and upward until the arms are directly in front of the body and slightly bent. Direct the Qi of the Three Yin Channels of the Foot up to the chest, along the Three Yin Channels of the Hand, to the upper limbs, and finally to the point Inner Laogong (P 8). Pull back the hands naturally to the chest, with the palms facing the chest and elbows out, directing Qi of the Three Yang Channels of the Hand to flow from Inner Laogong (P 8) to Outer Laogong (P 8), along the Three Yang Channels of the Hand, then upwards to the shoulders and head. Clench the hands and direct Qi of the Three Yang Channels of the Foot downward as you did in the beginning movement. Make the Qi flow this way for 36 repetitions. The movements should be integrated with breathing. Exhale when directing Qi of the Three Yang Channels of the Foot and the Three Yin Channels of the Hand downwards. Inhale when directing Qi of the of the Three Yin Channels of the Foot and the Three Yang Channels of the Hand upwards. Mental activities should follow the circulation of the Qi in the channels. Application
Practice this exercise 1-4 times a day. It can be practiced before doing dynamic or static Qigong, by itself, or in combination with Daoyin Exercise for Dredging Ren and Du Channels. Loosen the body naturally after doing this exercise.
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