Indications: Tonifies deficiency and benefits damage, removes qi accumulation in the waist, bitter mouth with excessive breathing, pain in the heart and hypochondrium that cannot be reversed, pale complexion, heat outside the feet, headache, jaw pain, eye socket pain, swelling under the armpits, and swelling and pain in the absence of the pelvis, etc. Exercise method: Between 1 a.m. and 5 a.m. every day, sit cross-legged, lean forward with your upper body, stretch your arms straight to support the ground, and keep your arms apart at shoulder width. Then, tuck in your chest and contract your body, hold your breath, shrug your body upwards, shift your center of gravity forward, pause for a moment, and return to the original position. Repeat this process fifty-six times. Then, clench your teeth, swallow saliva, and perform breathing exercises to conclude the practice.