Preparation posture: the whole body is upright, the feet are together, the arms are extended forward, the palms are up, the horizontal development is sideways, the arms are retracted, and the heels are raised. Cross your arms from the top of your head down through your abdomen to your sides, with your legs apart, your feet shoulder-width apart, your arms on your sides, your hands hanging down naturally, your muscles relaxed, your eyes looking straight and your mind quiet.

Part 1: Take a deep breath. Adopt abdominal breathing, inhale first, then exhale. When inhaling, the heel is raised, the abdomen bulges and the chest unfolds. Breathe in as much fresh air as possible. Beginners can inhale through the nose, and when they are skilled, they can inhale through the nose and mouth at the same time, and ideas can inhale the essence of heaven and earth. When exhaling, the lower abdomen shrinks, the knees bend forward, and the heels fall to the ground, so that the turbid gas in the lungs and stomach is discharged from the mouth, and continuous breathing 16 times.

The second quarter: the whole body is trembling. After taking a deep breath, stand still 1 min, relax your whole body, keep upright, hang to your side, bend your knees slightly, and then make your whole body vibrate elastically. At this point, the man's scrotum swings back and forth slightly in the middle of the leg root, and the woman's vulva relaxes and opens naturally. Fingers slightly bent, straight can have a swelling feeling. Shake 1 min, about 164 times. When shaking, the breasts, muscles, jaws and internal organs all need to feel the vibration, which is correct.

Section 3: Turn your shoulders left and right. Rest after shaking 1 min, stand with your feet shoulder-width parallel, put your body center of gravity on the palm of your front foot, bend your knees slightly, relax your whole body, open your mouth naturally, droop your arms, keep your head and neck straight, and turn your shoulders to draw circles. When turning the shoulder, the left and right shoulders alternate, and the direction of turning the shoulder is: first lift the left shoulder and draw a circle from front to back; At the same time, the right shoulder draws a circle from the back down to the front up. The shoulders of the left and right vehicles rotate alternately and coordinately, 8 times on each side, *** 16 times. When you turn your shoulders, you should use your body to drive your shoulders, and use your shoulders to drive your arms, so that your upper body can continuously twist and squeeze your internal organs to facilitate the intake of qi and the discharge of turbid qi.