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10. Shuang Tui Yin Yang Double Leg, Smoothing the Channels
Bring the hands to the dantien. Take the right hand up and over the right hip, the left up and
over the left hip. Smooth the channels down the outside of the legs, draw the hands up the
inside of the legs, smoothing the channels. Repeat nine times.
11. Qian Kun Shen Suo Gong Circular Extension and Contraction
Step the left leg forward and create a big circle up the back, over the top down the front
and back to the dantien, then a small circle in the same direction round the abdomen.
12. Qian Kun Kai He Gong Heaven and Earth Open and Close
Move the arms up the ren channel, open at the top and descend to the sides in a circle back
to the dantien. Swing the arms out loosely to the sides and then back up the ren channel.
Repeat the movement 18 times then reverse the direction so the arms travel up the outside
and down the ren. Repeat this 18 times too. Make small horizontal circles in front of the
dantien. Repeat 18 times.
13. Bao Jian An Mo Massage
Tai Yang Xue rub the tai yang (temple) both hands x3
Feng Qi Xue rub the feng qi (back of the head) both hands x3
Hou Nao An Mo scratch the back of the head one hand x3 then the other
Xi Tou brush the head run the fingers back over the top of the head x3
An Mo Er pull both ears pull tops of ears x3, pull lobes x3
Cuo Er rub the ears rub the ears forwards 3 times with each hand
An Er pop the ears close the ear with the middle finger and pop them x3
Chatter teeth and swallow saliva chatter the teeth X36 swallow saliva to dantien in three
portions
Xi Tou Xi Lian wash face (from back of head forward)
Xi Xiong wash torso
Hegu An Mo knock the hegus (between thumb and forefinger) x 9
Neiguan Xue pound the neiguan (inner wrist) x9 with hollow fist
Shousanli Xue pound the shousanli (upper outer forearm near the elbow) x9
Pi Jing Xue - pound pi jing (mid biceps) x9
Ma Xue rub armpit x3
Jianjing Xue slap jianjing (shoulder / trapezius) x 3 both sides
Shenshu Xue rub shenshu (kidney points) x3
Weilu Xue rub the weilu (sacrum) x3
Huantiao Xue pound the huantiao (buttock) x9 each side
Fengshi Xue pound the fengshi (middle of side of thigh) x 9 each side
Xuehai Xue slap the xuehai (middle of front of thigh) x 9 each side
Yang Ling Xue slap knees x9 each side
Zusanli Xue pound zusanli (outside of knee below the joint) x 9 each side
Wei Zhong Xue pound wei zhong (middle of back of knee) x9 each side
Chang Shan Xue pound chang shan (middle of calf) x9 each side
Zu San Yin Zu San Yang Smooth the channels down the outside of the legs and up the
insides of the legs x3
Shou San Yin Shou San Yang Smooth the channels down the outsides of the arms and up
the insides x3
Tui Fang Song relax the legs (shake loose)
Yao Fang Song relax the hips (shake the hips)
Jian Fang Song relax the shoulders (raise the shoulders, come up on the toes then drop
and shake)
Lian Yan Shen grasp the qi to the chest and then release x3
Xuan Jing draw circle with finger x3 up the ren channel with the right hand then x3 down,
repeat both directions with the left hand
Jin Ji Dou Ling shake the body loose