1. Ready Position: Lie down on your back and relax.

• Lying on your back, relax your mind and let go of your body. Four fingers below your belly button is the vitality of life called the "dian-tien". It is very important to develop and build strength in this part of your body.
  　
• With your mouth closed, gently touch the roof of your mouth (the palate) with the tip of your tongue.
  　
• Breath in slowly and deeply down to your dian-tien, hold your breath for a few seconds, then breath out slowly.
  　
• Repeat this breathing exercise a few times. 
  　

2. Shoulder exercise: warm up your shoulders

3. Ankle exercise: use your ankle strength　

• With your legs flat on the ground, and breathing in, point your toes towards you (towards your head) as far as you can ("flex"). Hold your breath and maintain this position for a few seconds.
  　
• Breathing out, point your toes away from you as far as you can ("point") and hold this position for a few seconds.
  　
• Repeat this "flex" and "point" 2 times.
  　
• Do the same movement with your other foot, "flexing" and "point" 3 times.
  　
• Repeat the movement, alternating left and right, 2 more times.
  　

4. Legs exercise: use your stomach muscles and strengthen the dian-tian.

• Lying flat on the ground, your knees together, breathe slowly in to our dian-tien.
  　
• Hold your breath and use your stomach muscles to lift both legs straight up at a 90 degree angle.
  　
• Keeping your legs straight, and still holding your breath, slowly move your legs to the right in a clockwise direction and draw 3 big circles. Then breathe out slowly.
  　
• Repeat the same movement in the other direction (counter-clockwise), holding your breath as you draw 3 big circles.
  　

5. Legs and ankles exercise: strengthen your leg and stomach muscles

• Lying flat on the ground, breathe in to your dian-tien, then lift your right leg straight up so that it is at a 90 degrees angle.
  　
• Keeping your leg straight and holding your breath, point your toes up towards the ceiling then down towards you ("flex") as far as you can 3 times.
  　
• Lower your leg back to the ground, breathing out slowly.
  　
• Repeat this movement with your left leg, keeping your leg straight and pointing and flexing 3 times.
  　
• Raise both legs together and repeat the "point and flex" with both feet w times.　
  　

6. Kicking exercise: use the full power of your legs

• Lying on your back, lift your legs straight up with the bottoms of your feet facing the ceiling.
  　
• Locking your ankles (i.e., keeping them still), bend your right leg, dropping your right foot but keeping the ankle locked and your heel pointed out.
  　
• Breathe in to your dian-tien, hold it, then kick your right foot out heel-first as hard as you can and at the same time bend your left leg (with the ankle locked and the heel pointed out). Still holding your breath, and keeping your right leg straight, kick out your left foot heel-first as hard as you can, bending the right leg as you kick out with your left foot. (This is a quick "One-Two!" kick with your heels.)
  　
• Maintaining your leg position, let your legs tilt 45 degrees to the right. Repeat the "one-two" heel-kicking motion, holding your breath as you kick.
  　
• Tilt your legs 45 degrees to the left and repeat the movement.
  　
• Repeat the center-right-left "one-two" kicking movement 2 more times.
  　

7. Waist exercise: trim your waist line

• Lying on your back, lift your legs up with your knees bent and you ankles crossed.
  　
• Breathe in to your dian-tien and hold it.
  　
• Keeping your back flat on the ground and keeping your knees together, turn at your waist/hip and lay your right leg on the ground with your knees a far to the upper right as you can (your right leg should be flat on the ground).
  　
• Return to the center position and breathe out.
  　
• Breathe in again to your dian-tien and hold it.
  　
• Keeping your knees together, turn at your waist/hip and lay your left leg on the ground with your knees as far to the upper left as you can.
  　
• Return to the center starting position.
  　
• Repeat the movement, first laying your right leg on the ground with your knees parallel to your hips, returning to the center position, then laying your left leg on the ground with your knees parallel with your hips, then returning to the center position.
  　
• Repeat the movements, this time laying your right leg on the ground with your knees as far to the lower right as you can, returning to the center position, then laying your left leg on the ground with your knees as far to the lower left as you can, then returning again to the center position. Remember to breathe in and hold before twisting, and breathe out after you return to the center position.
  　

8. Grandfather Clock exercise: relaxing

• Lying on your back, lift your legs up with your knees bent and your ankles crossed, the knees pulled in slightly towards you.
  　
• Gently rock your feet to the right and left, like the pendulum in a grandfather clock, swiveling your hips gently as you rock your feet.
  　
• Rock like this for a little while to relax your body and your breathing.