Breathe in in belly, feeling the expansion of the ball.
At the end of the movement, slowly bring your hands up in preparation for the next move.
As palms sink down, so does your sacrum. Push crown upwards.
Lengthening & stretching your spine.
Hands rise up. Middle fingers pointing to each other.
Following your hands' movement, your attention slides from the tailbone up along the spine.
Once you reach the level of the heart, turn hands.
Still focus on following and feeling the spine, from the point between the shoulder blades, up to the neck vertebrae, along the back of the skull, and to the crown of the head.
As if you're pulling heavenly energy down to your Ming Men.
Through the space between your middle fingers, into your crown and further down the spine to the Ming Men.
Pull your fingers towards you.
Trace back up the spine from the Ming Men to the crown.
Legs are straight or slightly bend ('unlocked knees').
Bend down from the lumbar first, keep your back as flat as possible.
Arms next to ears.
When your back has become horizontal, breathe out. Legs are still straight (or a little unlocked).
Point your fingers towards your 'Kidney 1' point (also called 'Bubbling Springs'). Or if you can touch your feet, place your fingers on your feet on the spot opposite the Bubbling Springs.
Gently pull up perineum. As if you're sucking in energy from the Bubbling Springs, through your legs, to your perineum.
Lower your weight and attention from the perineum to the Bubbling Springs.
Gently pull up perineum.
Pump up energy from the Bubbling Springs to the perineum again.
Lower your weight and attention from the perineum to the Bubbling Springs again.
Again, breathe up energy from Bubbling Springs.
But this time when you come up, use that pumping motion to start rolling up through the spine.
If you can manage the coordination of pulling up the perineum when you come up, then do that.
Halfway, start breathing out.
Relax the perineum.
Keep tracing your spine, coming up vertebra by vertebra.
When you've come up completely, unlock your knees a little (if they weren't already).
Feel your belly expand on all sides.
Breathe out in the center of your belly.
If you feel your perineum pull up a little by itself, then let it.