Stand as usual with knees slightly bent and feet shoulder width apart. Place the three middle fingers of each hand on top of your solar plexus and massage clockwise 21 circles.
Then massage down towards your sacral centre. Seperate your hands and circle back up to your solar plexus. Then push down with both hands to your sacral centre for 21 times. Next let your left arm rest naturally at your side and place your right hand on your navel. Massage clockwise for 21 circles. When you've done that, place your left on the naveland massage counterclockwise again for 21 circles.
Place your right hand on the left side of your chest and your left hand on the side edge of your ribs. Massage your right hand down towards the inside of your left leg and continue downwards across the top of your feet to the back of your heel. Repeat 21 times.
Next do the same on the other side with the opposing hand. The complete set should be done for seven times from start to finish.
Sit with your legs crossed on the floor and place your hands on top of your knees. Start rotating your upper body from left to right for 21 times, then from right to left another 21 times. Don't overextend your body, nor move too fast or with too much strength.
Stand as usual, breathe in and bring your hands in front of your solar plexus with your palms facing up and the fingers pointing at each other.
Breathe out and rotate your right palm out and up while you rotate your left palm in and down extening both arms up and down.
Next inhale and bring both hands to your solar plexus facing each other there again. Rotate your right palm in and down and the left up and out. Extend your left arm up and your right down. During exhalation vocalise "Hu" while drawing your abdomen in and contracting the muscle between your testicles and anus. Repeat six time.