Sit crossed legged and close your eyes. Place hands on top of the other with thumbs touching. Sit upright and clear your mind. Relax all parts of your body and allow the tip of your tongue touch the hard palate, with teeth slightly touching.
Catch hold of your feet with both hands. Then, lower your upper body
forward and backward slowly. Do this 16 times or more.
Now, in the same position, massage the ball of both your feet with your thumbs in a clockwise and counterclockwise fashion. Do this 36 times or more. You may move your feet closer to your body for comfort.
Position your arms as shown. Clench both hands into a loose fist. With the central point of the shoulder (on the spine) as the fixed point and turn your shoulder, upper arm and forearms clockwise and counterclockwise. Do this 36 or more times.
With palms resting on your hips, elbow out to the two sides, slowly turn your head, neck and upper body to the right, then left keeping your spine upright. Move in slow and gentle rhythm. Do this 24 or more times.
Put both hands behind you touching the kidney area. Use all fingers to rub the kidney area up and down until the area feel warm. Rest and rub 36 times or more.
Stretch both legs forward. Lock your fingers (as shown) and raise your hands upward slowly using force (imagine pushing a heavy object above your head). Then, slowly lower both hands and allow your palms to cover your head. Repeat the process 18 or more times.
Rest your hands on your lap, sitting quietly, then bite teeth together 36 times. You should feel the vibration spread through your entire body.
Relax every part of your body. Place your hands over your ears (as shown) and press lightly into the ears. Then, straighten your fingers and let them knock the backside of your head vigorously. Repeat 48 times or more. Then, resume the original position with hands clasped together resting on your lap.
