1. Sit your legs flat, press your left calf on your right knee slightly near your thigh, hold your ankle with your left hand, and hold the bottom and back of your toes with your right thumb and other four fingers respectively. First, turn your ankle counterclockwise by 2 1 turn. The external grip is mainly counterclockwise and the internal grip is mainly clockwise. Then turn your ankle clockwise by 2 1 turn.

2. Then change your feet and shake your ankles 2 1 time in the same way.

3. Grasp the forefoot with one hand and the ankle with the other, and put one leg plate on the abdomen of the other thigh. Two plates are ready.

4. After sitting down, gently take off your legs with your hands, stretch your legs horizontally, touch your heels, and quickly massage your knees with your hands 108 times. Then, one leg is extended horizontally, the other leg is placed on the extended thigh, one hand holds the knee on one side of the folded leg, and the other hand slaps Yongquan point at the foot center 108 times, and then the leg is changed in the same way 108 times.