This exercise will begin to stretch the torso and loosen it up, especially the lower back area.
Use both arms to embrace the knees or upper shin area and then swing them from side to side thirty times.
15. Pull Legs and Swing (Ananda Balasana) (拉腿左右晃) 30次
This exercise will enhance the stretching.
Use both hands to pull your legs upward around the ankle areas and then swing from side to side thirty times.
16. Embrace, Open, and Press Single Leg (Supta Kaptasana, Modified)
(單腿盤拉) (抱、張、壓) 30 秒
Use both hands to embrace the left leg for thirty seconds.
Next use the right hand to grab your left ankle and pull upward while using the left hand to push the left knee downward for thirty seconds.
Finally, use the leverage of both hands to circle the left leg ten times in each direction. Switch to the other leg, and repeat the same process.
Waist/Torso17. Sway Waist/Torso (晃腰/軀幹) (左右) 30 次
After the stretching exercises, this exercise will further release tension.
Keep your legs straight with both arms comfortably beside your torso. Sway your torso, especially your waist area, side to side thirty times.
18. Lift Waist (Setu Asana, Moving) (提腰) (彎膝) 30 次
This exercise begins the conditioning of the lower back structure including ligaments, muscles, and tendons.
Bend your knees and use the legs to support the torso’s weight in a bridge posture. Lift your waist up and down thirty times.
19. Circle Waist (Setu Asana, Circling) (腰繞圈) (彎膝) 每邊 20 次
This exercise continues to condition the lower back area. If you find this conditioning exercise and the lift-waist exercise too difficult, reduce the number of repetitions. Be careful not to harm your lower back. Listen to your body, and gradually increase the number of comfortable repetitions. Good soreness and comfortable pain are appropriate ways of conditioning. If the pain is too significant and soreness is too severe, it will only cause tightness and make the qi circulation more stagnant.
Still using the legs to support the lower back, circle the waist area clockwise twenty times and then reverse the direction for another twenty times.
20. Tighten and Loosen Hips/Perineum (Mula Bandha) (緊鬆胯部/穀道) 30次
This exercise is for the muscles/tendons that connect the hips and anus muscles. The most important aspect of this practice is to exercise your huiyin (會陰, CV-1) (perineum) cavity. It is well known in Chinese medicine and qigong that the huiyin cavity is the crucial key acupoint that controls the qi’s circulation in and out of the central body. This cavity acts as the piston of the pump for your main energy center, known as the lower real dan tian (下真丹田). When it is pushed out, the qi in the body is released, and when it is held upward, the qi stays in the central body. Training the muscles in this area will allow you to effectively control this cavity.
Inhale, tighten your hips, and hold up your anus and perineum. Then exhale, relax your hips, and gently push your anus out for thirty repetitions.
21. Shoulders/Torso/NeckLift Torso and Shoulder from Side to Side (Arms Beside Torso) (提軀幹/肩膀) (垂臂) 左右各 10 次
This exercise will loosen up the torso and exercise the muscles and tendons connecting to the lower back.
Place both arms comfortably beside your torso. Raise your right shoulder and torso and then raise the left side, ten times each side.
22. Lift Torso and Shoulder from Side to Side (Arms Upward) (提軀幹/肩膀) (上伸臂) 左右各10次
This exercise enhances the stretching of the torso muscles connecting to the lower back.
Lift your arms upward so you can stretch the muscles/tendons on the shoulders. Next extend your right arm and torso higher than the left to stretch your arm and torso, and then lift the left side higher than the right, ten times each side.
23. Circle Shoulders (肩膀繞圈) 正反各10次
This exercise loosens up the shoulder joints and will help prevent many shoulder problems.
Place your arms beside your torso so they are comfortably situated. Circle one shoulder ten times and then the other side ten times. When you circle them, make sure the circles are as big as possible so the tendons and ligaments are stretched. The direction of the circling is not important.
24. Stretch and Open Four Limbs (四肢分張) 20 秒，重復一次
Open and extend your arms and legs as wide as possible. Stay in this stretched position for twenty seconds. Relax for five seconds, and then repeat.
25. Stretch and Open Four Limbs (Opposite Sides) (左右開拔) 每邊2次，每次10妙
Keep both arms opened, and cross your legs so your torso is twisted and stretched. While you are twisting your torso, you should also turn your head to the opposite side so the neck can be stretched and you experience a full spinal twist. Stay in this position for ten seconds, and then switch the position of your legs to the opposite side and hold for another ten seconds. Repeat.
26. Turn the Head Left and Right (左右轉頭) 每邊10次
Turn your head to one side, twisting your neck muscles, tendons, and ligaments, and hold