(1). Begin by repeating warm-up movements.

(2). From standing position begin stretching upward bringing the arms straight up the sides. arms straight not bent. First the palms down and then up as you arms straight up the sides.  After the parallel stretching come up on your toes or balls of feet. Imagine you are a tall tree which is growing and touching heaven. After arms are vertical, stretch your whole body upward a second, relax your toes and begin bringing qi through crown point (Baihui).

(3). From previous position come down on heels bringing palms (Laogong) to temples. Circle palms around side of head (ears). 3 times. This affects the gallbladder channels.

(4). Next, brush down the front of the shoulder and chest with the back of hands. When your hands reach the height of the liver turn palms down, thumbs behind rib cage, fingers in front. Now push the palms downward 3 times moving away from the body a little each time as your body repeats the squatting, extending palms down to connect with the earth like roots of a tree.

(5). Next, pull the earth qi upward, stand upright placing palms a few inches from the sides of body at liver height. Perform opening and closing movements 3 times. Note, by using your mind intent (imagination) you can visualize pulling out pathogens from the liver area.

(6). Finally, raise palms to chest height and focus the mind intent on the eyes. Then lower hands back down to the lower dantian and the depth of the earth. (More adjustment for eyes, the No 6 can be: raise palms to eye height and focus the mind intent on the eyes and palms. Practice in and out with the qi from your palm centers--Laogong points 3 times. Then lower hands back down to the lower dantian and the depth of the earth.)

(7). Repeat warm-up movements to begin next cycle. This means repeat practicing movements 3 or more cycles.