(1) loose work

As long as it is a natural and comfortable posture, just choose it casually, breathe calmly and naturally, inhale and meditate on the word "static", exhale and meditate on the word "loose", then relax from head, shoulders, upper limbs, chest, back, abdomen, waist, buttocks and big legs and feet in turn, finally relax your feet for about 5 minutes, and finally start from head to bottom until your feet and body relax.

② Static work

Take a supine position, sitting flat and sitting in a pan to achieve the top strength of the spirit. Shoulders and elbows sink, tail is centered, tongue reaches the upper jaw, and breathe through the nose. Inhalation makes the true qi sink into the abdomen, naturally exhales, and leads the true qi to the abdomen along the meridians.

③ Dynamic work

Step on the abdomen: while stepping on the abdomen, double fists follow the direction of food movement in the body, esophagus → stomach → duodenum → small intestine → large intestine, and tap the abdomen repeatedly, gently and evenly, knock there, and relax after thinking.

Cloud-handed lung expansion: horse stance and left and right lunges are alternately used, first practicing the left hand, then practicing the right hand, repeatedly alternating, taking a deep breath and breathing slowly, and deliberately guarding Yongquan point on the sole of the foot.

Tidying-up activities: Use jogging to restore the body to its natural state before exercising 10 ~ 15 minutes. Practice for about 30 minutes every day to 1 hour, and observe for half a year.