Stand straight with feet parallel and shoulder-width apart.  Relax all the joints, but do not intentionally bend any of the joints.  Hold the head erect and drop the shoulders to loosen the neck and the back.  Let the arms hanging naturally with palms facing the thighs.  Draw in the chin, chest, belly, and buttocks to keep the backbone up straight.  Straighten the legs, with knees flexed.  Close the lips and teeth gently with the tip of the tongue resting on the palate near the teeth.  Eyes are either looking forward or are closed slightly.  While paying attention to the whole body and the space around the body, focus more attention on Dantian.
 
Breathe deeply, evenly, and slowly through the nose.  Pull in the lower abdomen while breathing in and extend it while breathing out.  The feeling of expansion should spread to the whole body as you get more experience with the exercises.   It would be helpful for beginners to keep the head up erect and the spine straight with the image of the nose corresponding to the navel and the tail bone corresponding to the heels.
 
Begin with a five minute daily practice.  Then it is recommended that you advance to two fifteen to thirty minute practices every day.  The therapeutic effect of this exercise is an adjustment of overall balance of the nervous system and internal organs.

Exercising Requirements 

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