STEP 1

Sit cross legged, slightly close two eyes, clench two hands, slowly purge of all stray ideas, position spine upright, settle mind-will in lower Dantian area. Relax all parts of the body, let tongue tough hard palate.

STEP 2

Put two hands behind the head and let two palms touch the back side of the head, then let two lines of teeth strike against each other 36 times, feel how the vibration spread around the body, to relax all parts of the body.    

STEP 3

Relax every parts of the body. Straighten all fingers and let them knock the back side of the head 48 times. Then resume the former position.

STEP 4

With arms akimbo, slowly turn the upper body to the right to watch right, then turn left to watch left, keeping spine upright. 24 times.
                               

STEP 5

With two arms akimbo, slowly turn tongue around in the mouth, till saliva is full. Then slowly swallow down the saliva in three times. Imagine the saliva go down slowly into the Lower Datian along Ren Channel.

                               

STEP 6

Put two hands behind and let two palms cover the kidney area, right palm right side, left palm left side. A little while, use all finger tips to rub the kidney area up and down till you feel hot with kidney area. Rest a while and rub again. 96 times.
                                

STEP 7

With two arms akimbo, slow the breathing, then imagine there is a fire in the heart area coming down slowly into Dantian area. The fire begin to burn hot in it and you will feel hot with the lower Dantian area.

                            

STEP 8

Position two forearms as the figure shows, clench two hands. With the central point of the shoulder(on the spine) as the fixed point and turn the shoulder, upper arm and forearms clockwise and then counterclockwise as like turning a hoisting tackle. 36 times.
                         

STEP 9

Stretch two legs forward, cross the fingers of the two hands then turn palms upward, then push two hand upward slowly and use force, imagine pushing heavy things upward. Then slowly lower two hands and let two palms cover the head from above. Repeat the process 9 times.

STEP 10

Catch hold of the feet with two hands(see figure left). Then bow the upper body forward slowly, 16 times.

STEP 11

Sit cross legged, rest a while and settle mind-will in lower Dantian area again. Turn tongue around in the mouth till saliva is full again. In three times swallow down the saliva and imagine saliva go down into Lower Dantian area. Repeat the saliva-gathering process three times. Then relax every parts of the body, keeping spine upright.
                            

STEP 12

Imagine fire begin to burn in Lower Dantian and later the feeling of hot coming up. Then imagine fire begin to move out of Lower Dantian and head to Coccyx point, then go upward along Du channel to the upper Dantian, then go down along Ren Channel to return into Lower Dantian again. Then stand up and slap every parts of the body.