1. Stand with feet between hip and shoulder width apart.
  2. 2nd toes should be parallel.
  3. Bend your knees so they are over your toes.
  4. Make a hoop with your hands in front of yournavel, like you’re holding a big pregnant belly. 
  5. Relax your shoulders.
  6. Tilt tailbone slightly forward and up to straighten the lower back.This opens the mingmen (lifegate) at L2 (lumbar vertebra 2). 
  7. Gently focus your mind on the lower dantien, two inches below the navel in the center of your body.
  8. Breathe into the lower dantian, moving the belly. This will also slightly stretch the mingmen.
  9. Tuck your chin slightly, and let the top of the head lift up, straightening the neck.
  10. Let your feet bear your weight, pressing them into the ground and opening bubbling spring behind the ball of the foot. 
  11. Focus, relax, breathe, and gently make corrections to your form throughout the practice.
  12. Start with two minutes, adding a minute or two each day.