Stand upright, with your feet separated from the front and back, with the front toes pointed forward, the rear toes perpendicular to the front toes, and the front heel and rear arch about 10 cm apart. Stand in a ding step, with both arms hanging down and two palms pointing. Points facing each other, palms facing down. Slowly bend over, touch your palms to the ground, and exhale through your nose. When the two palms touch the ground, the breath has just been exhausted. Turn your wrists with both hands, palms facing upward, fingertips facing each other, and slowly straighten your waist (without moving your arms); at the same time, inhale evenly, deeply, and longly (inhale through your teeth). When your waist is completely straightened, the two palms Pull up (like scooping something, with the center of the claw pointing upward). When it reaches both sides, inhale full air. The mouth and throat cooperate to swallow the air into the lower abdomen (dantian) like swallowing food. Put your hands down and exhale.
Do the above actions 3 times in a row, switch positions with both feet, and do the same 3 times again. Stand upright, with your legs slightly apart into a figure-eight shape, your arms hanging down, your fingertips facing each other, and your palms facing downwards.
The rest of the movements are the same as "Withered Tree Trap", do it 3 times. Stand upright, with your legs slightly apart into a figure-eight stance. Extend your arms to the left and right, palms down, and exhale through your nose. Spread your palms and fingers apart into claw-like shapes, draw your straight arms in an arc and grasp downwards, and at the same time inhale evenly, deeply and long. When the two claws fall to the outside of the legs, bend the elbows and lift them up. When the two claws reach the sides of the elbows, inhale fully.
Hold your breath, and then punch the left chest 3 times with your right fist (do not use too much force, as long as you don’t feel pain); then switch to the left fist and punch 3 times on the right chest with the breath. Enter the Dantian. Put your hands down and exhale. Stand upright, with your legs apart in a figure-eight stance. Extend your arms to the left and right, with your palms facing downwards. Slowly exhale, spread your palms and fingers apart into a claw shape, draw an arc with your straight arms downwards, and at the same time, evenly, deeply, and longly grasp the ball. Inhale the breath, and when the two claws fall to the outside of the legs, turn the hands into palms, with the fingertips downward and the palms backward. At this time, the breath is full. Turn your waist to the left, and at the same time lift your right foot on the inside of your left knee (supported by your left foot). Move your right hand toward your left hand and place it on the outside of your left thigh. With your palms facing the right, swallow the breath. Use the outer edge of your right foot as the focus and make a "hi" sound at the same time.