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Stand at ease with arms hanging at sides and feet together. Take a step forward with left foot and grasp ground with soles. Then clench hands and place them at waistside with knuckles facing down. Inhale with nose and exhale with mouth 12 times. Return to the starting position and repeat the whole process with "left" and "right" reversed.
This exercise is effective for tension, pain, stagnancy of qi and dis-eases caused by wind-cold pathogen.