Breath priming for 1–3 minutes.

(Breath of Fire is recommended.)

Stand straight and spread your legs widely 2½–3 feet apart. Extend both arms out to the sides, parallel to the ground with the palms facing down. Inhale deeply. As you exhale, bend forward and turn your torso to one side so you touch one hand to the toes of the opposite foot. Then inhale deeply back up into the original position. Immediately exhale and touch the other toes with the opposite hand.

Emphasize smoothness of motion. Make sure to bend at the waist, and do not throw your head and arms forward. Let the breath guide your motion. Set a comfortable and steady pace of about 3–4 cycles (touching each foot once) in 10 seconds.

Continue for 1–3 minutes. To end, come up into the original position, inhale deeply, and hold for 5–10 seconds as you pull in the navel point gently. Then exhale and relax the arms.

Still standing, raise the arms over the head to the sky. Spread the fingers, palms facing up. Jump as high as you can 10–15 times in quick succession. Inhale a little as you jump up, exhale as you come down. Keep the arms up and stretch high when you jump!

Then immediately do the next exercise.

Frog Pose: Squat down with your heels together and your knees spread. Reach down between your knees so your fingertips touch the ground. Your head is up, eyes level to the horizon, and the heels are up off the ground. Inhale and extend the legs so your buttocks rise up and your head goes forward toward the knees. The arms will straighten as your fingers stay on the ground. Exhale as you come back into the squat with the head once again level.

Repeat the motion 10–15 times with a strong breath and a steady exercise pace. If you are advanced, you may increase the number of cycles up to a maximum of 108 squats. When done, inhale up, and as you exhale stand all the way up.

Please note: If you have knee troubles and cannot squat, try the following alternative. Stand straight with your arms out in front, parallel to the ground. Exhale as you squat 2/3 to ½ of the way down. Inhale and stand straight. Repeat the motion 10–15 times with a strong breath.

Archer Pose: Standing, turn slightly sideways and extend one leg forward about 1½–2 feet. Bend the front knee forward over the toes. Stretch the other leg straight back with the foot extended forward at a 45-degree angle. Reach forward with the same arm as the front leg and make a fist as if you were grasping a bow. With the other hand imagine yourself grasping the bowstring and pull it all the way back.

Focus your eyes over the front hand to the horizon. Fix your gaze without blinking. Begin a steady, powerful Breath of Fire. Continue for 1–3 minutes. Then inhale, shift the front knee a little more forward, and hold the breath in for 5–10 seconds. Stand up as you exhale. Then switch to the opposite arms and legs and repeat the exercise. After you complete both sides, shake out legs and arms for 10–15 seconds.