| Hip Rotation | | | | Liver-Stimulating Exercise |
| Benefits | | | | Benefit Increases the circulation and flow of prana to |
| | | | the liver to improve its function |
| Tones the muscles of the waist | | | | Focus Firmly massage your abdomen. |
| Focus | | | | Stage 1 Stand with your feet hip-width part. Place the |
| Keep your legs strong, so that you feel steady to | | | | palm of your right hand on your right upper abdomen, |
| rotate your hips as widely as you can without | | | | at the base of your rib cage. |
| upsetting your balance. | | | | Stage 2 Press your palm across the middle of your |
| Stand with your feet hip-width apart. Inhaling, circle your | | | | abdomen along your lower rib bones. |
| arms overhead, and bring your palms together. | | | | Push your palm up to your breastbone, to the left |
| Interlock your fingers, with index fingers pointing up. | | | | about 6 inches, down your lower rib bones, and back |
| Look up at your hands. With your pointed fingers, | | | | across to the right lower rib bones. (This pushing from |
| "draw" a small, imaginary circle on the ceiling in a | | | | right to left and back again constitutes one repetition.) |
| clockwise direction. Move your hips at the same time, | | | | Repeat this movement firmly 36 times. |
| also in a clockwise direction. | | | | Kidneys This simple Chinese exercise should be done |
| Make a slightly larger circle, with your arm and hip | | | | in the morning. |
| movements still coordinated. | | | | Benefits Stimulates the adrenal glands and the kidneys |
| Make progressively larger circles until you have | | | | by increasing circulation and the flow of prana |
| completed 7 circles. With each rotation, stretch and | | | | Improves eyesight |
| lengthen through your arms and fingers as you bend | | | | Keeps the skin smooth |
| forward, sideways, and backward. Bend fully in each | | | | Strengthens libido |
| direction until you feel your waist and back muscles | | | | Focs Imagine the heat and energy flowing from your |
| begin to work. On the last rotation, your interlocked | | | | hands into your kidneys to promote healing. |
| fingers should come low to the floor as you bend | | | | Kidney Massage Stand with your feet hip-width apart, |
| forward. | | | | and lean forward a little. Rub the palms of your hands |
| Pause and rest. | | | | vigorously together to bring warmth into your hands |
| Start "drawing" large circles, close to the ground, in a | | | | and fingers, then place your hands over the small of |
| counterclockwise direction. Make progressively smaller | | | | your back. |
| circles as you come back to the starting position, with | | | | Massage the small of your back by rubbing up and |
| your arms directly above your head. | | | | down, then in a circular motion around your lower back |
| Repeat the sequence in reverse, starting with small | | | | for 1 minute. |
| counterclockwise circles that get progressively larger, | | | | Pummel Kidneys Clench your fists, and pummel the |
| then making large clockwise circles that get | | | | small of your back for approximately 1 minute. |
| progressively smaller. | | | | Repeat this alternating massaging and pummeling |
| Drop your arms to your sides, shrug your shoulders, | | | | action for 1 minute at a time until you have completed |
| and relax. | | | | 5 minutes, total, of both movements. |