Toe Pinch, Stretch, and Twist
Toe Stretch, Forward and Backward
Toe Stretch, Side to Side
Rotational Toe Stretch
Rotational Foot and Ankle Stretch
Foot Wringing, Upward
Foot Wringing, Downward
Centerline of Sole Massage
Centerline Fold and Spread
Palm Rub, Laogong to Yongquan (Bubbling Well)
Pumping the Bubbling Well Point
Ankle Exercises, Seated, Active
Ankle Flexion and Extension
Ankle Pronation and Supination (Inward and Outward Foot Roll)
Ankle Rotations
Kneeling Toe Stretch
Tapping and Patting the Outter Legs (Yang surfaces)
Tapping and Patting the Inner Legs (Yin surfaces)
One-Leg Hamstring Stretch
Two-Leg Hamstring Stretch
Seated Split
Hip Rotator Stretch
Back Rock and Roll
Quadriceps Stretch
Standing Ankle Stretches
Back of Ankle/Achilles Tendon Stretch
Knee Rotations
Flex and Extend Fingers
Backward Finger Extension and Stretch
Shake Out Fingers, Hands, and Arms
Wrist Rolls
Shoulder Rolls
Shoulder Shrug and Drop
Shoulder Blade Protraction and Retraction with Arm Rotation
Hand Over Shoulder Stretch
Whole Arm Tap and Pat
“Breast Stroke” for the Shoulders
Shoulder/Arm Windmills
Full Arm Rotation for Elbow and Shoulderblades
Kneeling Forearm Stretch
Prayer Hands Behind Back
Interlocking Fingers behind Back—A Shoulder Stretch
Nerve and Meridian Stretch/Release
Torso Twist with Arm Swing
Pelvic Tilt (Forward and Back)
> Hula Rolls
Yin-Yang Side Bend
Lateral Swimming Dragon
Standing Toe Touch, Legs Together
Opposite Leg Toe Touch, the Whole Body Windmill
Seated Torso Twist
Lying Du Meridian Back Extension
Flex and Extend
Turtle
Crane
Side to Side
Lateral Flexion
Chin to Chest Neck Rotation
Thumb Massage to Back of Neck
Resistance Exercises
-Forward Resistance
-Rearward Resistance
-Lateral/Sideways Resistance
-Rotational Resistance
Scalp Rake
Temple Massage
Ten Point Eye Acupressure Massage
Four Directions Eye Exercise
4A. Eye Focus Exercise
Eye Cupping
Beating the Heavenly Drum
Ear Pop
Friction Massage to Sides of the Nose
Seven Point Nasal Acupressure Massage
Teeth Clicking and Tapping
Tongue Circles the Teeth/Red Dragon Dances
Saliva Swish and Swallow
Face Wash and Wipe Down
Pineal Tap
Pituitary and Hypothalamus Tap
Thyroid Massage
Thymus Tap
Kidney/Adrenal Tap
Kidney Massage
For Men Only—Prostate Massage
For Women Only—Breast Massage
Abdominal/Internal Organ Massage
The Physical Practice
The Energetic Practice
Beginning a Practice Session: Whole Body Vibration
Waking the Qi: Dragon Playing with a Pearl
Ending a Practice Session: Running the Meridians
Qi Storage at the Dantian
Follow Your Breath Meditation
Standing Practice