Qigong For PTS by Jeffrey Smoley - HTML preview
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Form 8 Pulling Toes with Both Hands
Sit upright with legs stretched forward, feet shoulder-width apart. Place palms on floor at your sides, with thumbs touching body and fingers pointing forward. Look straight ahead.
Bend forward and grasp the ball and toes of one foot with both hands, pulling back the top of the foot as you thrust heel forward. Repeat with the other foot. Eyes should follow the moving foot. Repeat 12 times, taking a deep breath each time. Sit quietly for a few moments with eyes and mouth gently closed. Move your tongue around inside your mouth to produce saliva and swallow it quickly. Repeat six times. Then shrug your shoulders and twist your waist. Finally relax your whole body.
This set of exercises may be practiced both in the morning and in the evening. Persistent practice will sharpen your appetite, help you to sleep more soundly and increase your resistance to disease.