After waking up in the morning and completing your morning routine, when your mind is clear, stand facing south in your pajamas and slippers. Smile slightly, stand with your feet shoulder-width apart, relax your upper body, and slightly squat your lower body. Gently grip the ground with your toes and gaze into the distance.
II. Head Movement:
Imagine your head as a pen tip. Mentally guide it to write the characters for "longevity" (长寿). Write these characters twice, then move your head in a circular motion around them—first clockwise, then counterclockwise for two full circles. Perform these movements slowly and steadily, avoiding haste. This should take about 2 minutes.
III. Chest Expansion Exercise:
Maintain the standing posture with knees slightly bent. Bend arms forward at chest level, palms together with fingertips facing forward, then lower head and round shoulders. Straighten legs and swing arms backward to shoulder height with palms facing rear, lifting head and straightening chest.Perform one cycle of leg bending and straightening, followed by one cycle of arm bending at the chest and backward swinging (palms facing down), then return to the starting position. This sequence takes about 1 minute. Ensure movements are slow and deliberate; avoid excessive force during chest expansion, maintaining moderate intensity.
IV. Crossed Palm Swings:
Maintain standing posture with arms hanging down. Cross palms facing abdomen. Slowly spread arms outward to a comfortable, natural width. Immediately bring arms back to crossed position. Repeat for approximately 1 minute.
V. Circular Palm Movements:
Hold palms facing each other about 4 inches apart, maintaining this distance. Position palms at waist belt height—corresponding to the "belt meridian" in traditional Chinese medicine. Keep palms at this distance while using upper arms to guide the hands in circular motions.First, turn your body slightly to the left and draw 20 clockwise circles followed by 20 counterclockwise circles. Then return your body to face south and perform another 20 clockwise and 20 counterclockwise circles. Next, turn your body to the left and repeat the sequence of 20 clockwise and 20 counterclockwise circles. This completes a total of 120 circles, taking about 3 minutes.
VI. Lunge Chest Expansion Method:
Assume a lunge stance with one foot forward and one foot back. Extend both arms horizontally,with palms slightly cupped into hollow fists. Perform chest expansion movements by slowly opening and closing your arms. This expands the chest, increases lung capacity, and enhances oxygen intake. Simultaneously, coordinate ankle and lower limb movements with the upper body's opening and closing actions by performing front-to-back bending and stretching motions with both feet. This exercises the upper and lower limbs as well as the ankles. After completing this, switch the position of both feet and repeat the chest expansion exercise. The entire sequence takes about 2 minutes.
VII. Relaxation, Cool-Down, and Conclusion:
Approximately one minute.Method: Rub hands together until warm. Massage the entire body, focusing on key points: Zusanli (ST36, located below the kneecap, in the depression lateral to the patellar ligament, four finger-widths below the outer knee eye) and Yongquan (KI1, on the sole, in the central depression when toes are flexed). Also massage the waist area thoroughly for about one minute.