Learn to Lower Your Head and Frequently Touch Your Feet, Exercise Your Body at Home
Ancient Techniques
Lower your head, frequently touching your feet, focus on bending and stretching.
Raise your knees to strengthen your kidneys and waist, and seek rejuvenation by returning to youth.
Ancient Score
Use both hands to forcefully press against the soles of your feet, bending your head in a bowing posture 12 times, then contract and draw your legs into a seated position, and hold your hands firmly at your lower abdomen.
1Place both palms on the area near your knees, lower your head, and gently push forward, causing a slight ache in the ligaments of your knees. Practice for 12 times.
2Extend your hands forward, grasping your feet with your fingers, apply force to pull them apart, while simultaneously bending your torso and lowering your head until it touches your palms. Slowly return to the starting position. Repeat for 12 times.
3After finishing, sit in a crossed-legged position with your hands firmly held before your lower abdomen (Dantian).
Key Points:
1Combine movement with your breath; the movements and breathing should be coordinated. Initially, you can breathe naturally, and once you've mastered the technique, exhale as you lower your upper body forward, and inhale when standing upright. The whole movement should be slow, gentle, and coordinated with your breath.
2The slower the movement, the better; it's best to feel the sensation of your spine gradually rolling one segment at a time. Aim for 6 times per minute. Quality is more important than quantity.
3Cooling down is crucial; stand up straight, let your energy settle in your Dantian, and hold your hands firmly at your lower abdomen for a moment.
