Hold the feet with two hands to strengthen the kidney and waist

1: After finishing the last movement, stand with straight knees. At the same time, the fingertips point forward, the arms lift forward and upward with elbows straight, the palms facing forward, and the eyes straight.

2: The two arms rotate externally until the two palms are facing each other. Bend the elbows, and the two palms press down to the front of chest, with palms downward, fingertips opposite and the eyes looking straight.

3: In one fluid motion, let the two arms rotate externally, with the two palms face upward, and then rotate the wrist so that the fingers are facing backward, move through the armpit and down. Eyes look forward.

4: The two palms then move inwardly along the sides of the spine to the buttocks, and letting the upper body tilt forward as you do this. The two palms keep moving down the backs of the legs until they reach the feet. Moving along the sides of the feet, pause and keep them on the feet for a moment with eyes staring in and down.
One upward and one downward movement count as one movement, repeating six times in total. When finished, the upper body is straight, the two arms lift forward and upward with the elbow joint straight, the palms forward, and the eyes staring forward. Next, relax the waist and hips, let the weight and the center of the body slowly descend, with the knees slightly bent. At the same time, the two palms press forward and down to the front of the abdomen with palms down, fingertips forward, and eyes straight.

[Principles and Effects] The flexing and stretching in this exercise can stimulate the spine, the du mai, and the acupoints Mingmen (Du 4), Yaoyangguan (Du 3), and Weizhong (BL 40) to strengthen the kidney and the lumbar area. It naturally creates traction and massage effects on the kidneys, adrenal gland, ureters and other organs in the pelvis and lower back, therefore it can improve their functions and stimulate their activities.