Tiptoe movements

• Stand erect with feet shoulder width apart. Arms hang down at the sides. Pretend your head is being held up by an invisible cord at the top of your head. Half close your eyes, and press your tongue to the roof of your mouth.
  
  Point your fingers of both hands straight out in front of you, keeping your arms down at your side. Stand up on tiptoe while twisting your wrists and fingers outward, away from your body. Lower your heels while returning your fingers to a forward position. Repeat this exercise nine times.
  
  

Raise Arms, Then Squat

• Raise your arms over head, as if you were holding a ball. Then squat down, bringing your arms down to the insteps of your feet. Pause for a little while, then rise back up to a standing position. As you rise, slide your hands up the back of your legs from your heels, up your buttocks, resting your palms on your waist. Then return your arms to resting position by your sides.
  
  

Slide Hands Down

• Repeat. This time, when you return your palms to your waist, raise your arms like you were holding a ball above your head again, and then lower your hands down the back of your head, to the nape of your neck, down your shoulders, sliding down your chest, around to your lower back, and slide down the back of your legs while squatting down again. End with your hands on your feet.
  
  

Slide Hands Up

• Repeat again. This time when you go down, slide your hands down the outside of your legs, slide across the insteps of your feet, and slide back up the inside of your legs. Rest your hands on your belly, and then move your arms back to rest position.
  
  

Hug a Tree

• With palms facing inward toward you, bring your arms toward your torso, as if you were giving an imaginary tree a hug. Press your middle fingers together in this position for a few seconds. Return arms to rest position.
  
  Place both hands on your lower belly without pressing. Return your arms to rest position.
  
  

Barstool and Ball

• Next, squat slightly as if you were sitting on an imaginary bar stool. Put your arms in front of you as if you were holding a ball. Hold this position as long as possible.
  
  

Dragon and Tiger

• Finally, stand upright, placing your palms on your belly. Massage your belly in a clockwise spiral that gets wider with every circle. Make nine circles. Then massage your belly in a counterclockwise motion nine times, with every circle decreasing in size. For each ring, silently chant "the green dragon is hidden in the east and the white tiger in the west."