Dr. Yang Yuan-jing
1. Standing position- feet should width apart, heels closer together than toes, connect to heaven and earth energies; feel fingertips reach to the floor.
2. Breath down to dantien (lower belly) with inhale. Breathe out to let out bad chi and also imagine chi running down tu mo (midline from lower lip to perineum) to dantien.
3. Hold ball of energy between your palms. Let ball get bigger and bigger; close your eyes.
4. Roll ball so it is supported by one palm; alternate left and right.
5. Think of stick going from laogong point (center of palm) of one hand to laogong point of other hand while moving the hands around.
6. Think sticks between five fingers of one hand to five fingers of other hand, along with laogong stick, while moving the hands around.
7. Face Palms again. When breathing in, lets fingers stretch out; when breathing out, fingers get closer together.
8. Breathe in and hands, facing each other, separate; exhale and hands clap.
9. Palms facing each other in front of you. Exhale and imagine chi going left to right palm; on next exhale imagine chi going from right to left palm.
10. Palms resting on vertical windowpane. Breathe in, hands go up, exhale and hands go down. Then reverse: breathe in and hands go down, exhale and hands go up.
11. Sword fingers (thumb holds 4th and 5th fingers curled 2nd and 3rd fingers point like a gun). Point sword fingers straight in front and imagine chi going out to infinity with exhale. Do circles with sword fingers and imagine chi flowing to infinity. Point sword fingers to sides and imagine chi going to infinity.
12. Do horse stance. Hold right palm above left palm facing each other. Inhale and palms separate, exhale and palms come closer together. Inhale then exhale and hands circle together, out of phase, in horizontal plane.