Make hands into a gentle fist and take them around to the back placing them on kidney area then for eight breaths gently tap on kidneys then bring hands to the front and place them on lower dan tien feel the chi moving from the back into the lower dan tien hold this position whilst doing the in for five out for nine , in for five out for eight breaths and so on until you end with an in for five out for five breaths, this completes the eight exercises and the final breath sequence balances and collects the chi in the lower dan tien it is the gathering of the chi at the lower dan tien that in the course of time that becomes the power that opens the whole system to heaven, a process of alchemy that in the old days was known as turning ordinary metal to gold f you want to strengthen this exercise then do it whilst vibrating your legs by going up and down on the heels   This exercise brings energy to the kidneys which are intimately connected with the sex organs and reproduction this energy when used alchemically is said to grow soul and it also fortifies our original given energy which is usually depleted by our negative activities the exercise stimulates the adrenal glands and attracts blood and chi to the kidneys it helps to dissolve or prevent kidney stones and aids excretory functions.