Anti-aging Health Qigong 12,13

Eight Direction Qigong 陰陽八方功

Movement 12 &13

12.  Turning Ankles (for better Qi circulation and helps preventing ankle injury)

Place hands on knees.  Rotate them in a circular motion, first in, then forward, than out, finally returning to the original position.  Rotate the knees in the reverse direction.  Return to fully standing position. 

13.  Lower Back Massage (helps preventing back pain)

Place hands on lower back, thumbs on side, with four fingers on lower back.  Inhale,  rotate the hips to the left, placing pressure on the left lower back with the fingers; rotate hips forward, pushing forward with the hands; Exhale, rotate hips to the right, pushing on the right lower back with the fingers; rotate hips backward, returning to the original position. Revere the direction of motion.