Do the following warmup exercises, walking, and then cool down.
Starting position
Stand with your feet shoulder-width apart, knees slightly bent, arms at your sides. Your weight should be pushed downward into your feet. Look straight ahead. Relax your mouth so it opens slightly.
- With your palms facing each other and your fingers slightly spread as if you’re holding a volleyball, bring your hands in front of the Lower Dantien.
- As you inhale through your nose, slowly lift the “ball” to shoulder height.
- As you exhale through your mouth, keeping your lips slightly open, slowly lower the ball to the Lower Dantien. Repeat for 2 to 3 minutes.
- While inhaling, let the ball grow outward; then while exhaling, compress the ball back to its starting size. Repeat for 2 to 3 minutes.
