1. Rubbing the Lower Abdomen: Rub your palms together until they feel warm, then massage the lower abdomen below the navel in a clockwise direction for about 200 times.
2. Rubbing Guan Yuan and Qi Hai Acupoints: Use your fingertips to rub the Guan Yuan and Qi Hai acupoints for 1-2 minutes each.
3. Rubbing Shen Yu and Ming Men Acupoints: Rub your hands together until they feel warm, then alternately rub the Shen Yu and Ming Men acupoints. After they feel warm, move to the sacrum area and continue rubbing for 1-2 minutes.
4. Pressing and Rubbing Zu San Li and San Yin Jiao Acupoints: Press and rub the Zu San Li and San Yin Jiao acupoints for 1 minute each.
5. Lie on your back and pedal your legs in the air as if riding a bicycle for about 2 minutes.
6. Lie on your back with your legs bent, lift your buttocks and tighten your abdominal muscles, and lift your anus for about 2 minutes.
7. Lie on your back, lift your legs straight up, hold for a few seconds, relax, and lower them down. Repeat this 10 times.
8. Adjust your breathing and practice abdominal breathing and reverse breathing.
