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Italso benefitsthenineorifices. 4. Raiseyourtorsotowardyourtoes.Holdforfivebreaths.Thisstretchesthehipandthe spine,relieveslocalizedpainandstiffness,andimproveshearing. 5. Turnyourfeetsothetoesfaceeachother.Holdforfivebreaths.Thisstretchestheheart andlungs,eliminatescoughs,andhelpswithailmentsduetorisingorreverseqi. 6. Turnyourfeetsotheheelsfaceeachother.Holdforfivebreaths.Thistensesthethighs, therebycleansingtheqiofthefivenetworks.Itbenefitstheintestinesandstomachand eliminateswaywardqi. 7. Bendyourleftshinandpressitagainsttherightknee[withrightlegstraight]Holdforfive breaths.[Repeatontheotherside].Thisstretchesthelungsandeliminatesqidepletions causedbywind.Italsosharpenstheeyesight. 8. Extendtheshinsallthewaytothetoes.Holdforfivebreaths.Thispreventsmuscle cramps. 9. Graspthekneeswithbothhandsandbendtheminsotheyaredirectlyaboveyourheart. Holdforfivebreaths.Thisrelieveshippain. 10. Turnbothfeettotheoutside.Repeattentimes.Thenturnbothfeettotheinside.Repeat tentimes.Thisrestoresyoufromfatigue.(6b7a)