Stand at shoulder-length distance with your feet and lean forward slightly; Hold the ground tightly with your feet and toes;

2

Open your hands vigorously, and keep your palms inward to protect your abdomen (below your navel). The gap between your thumb and forefinger just forms an empty square in your abdomen, and your elbow naturally bends to about 90 degrees, forming a fixed position with your hand when you exert your strength.

three

Taking the spine as the axis, the two hips drive the whole hip to make a circular rotation to the left, pass through the left and back of the body, and finally return from the right, so that the whole abdomen and crotch just complete a circle of 180 degrees, which is done 20 times in a row, that is, 20 times; When you turn around, your elbows and hands are fixed in the original position, just like the movements of head moving and hands not moving in Xinjiang dance;

four

After twisting to the left for 20 times, turn your hips in the same position and in the opposite direction for 20 times; Turn left 20 times after you finish, and so on.

five

During the whole practice, your mouth must be slightly open, breathe through your nostrils, and don't close it;