HE Exercise

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Routine 2
1. (Continue from the previous routine as shown by Fig. 15) Inhale and at the same time slightly lift the hands with the little fingers touching the sides of the waist and the fingers tilted forward and down. Look straight ahead [Fig. 17] . Bend the knees to squat down, lower the hands downward for about 45 degrees, and move forward with the arms slightly bent and the eyes fixed on the hands [Figs. 18 and 18A] .

2. Slightly bend the elbows and withdraw the hands. The little fingers should be touching each other, and the palms should be up in a hollow lifting position level with the navel. Fix the eyes on the hands [Figs. 19 and 19A] .

3. Slowly straighten the knees to stand up, bend the elbows and lift the hands to chest level, with the palms facing the chest and the middle fingers level with the chin. Look forward and down [Figs. 20 and 20A] .

4. Lift the elbows outward and level with the shoulders. Turn the palms down, with the fingers pointing down and the backs of the hands touching each other [Figs. 21 and 21A] . Lower the hands and look forward and down [Figs. 22 and 22A] . Exhale to pronounce "HE" while lowering the hands.

5. Bend the knees to slightly squat down while moving the palms down to a position level with the navel. Turn the palms down and out, and push them slowly out to form a circle. Look forward and down [Fig. 23] .

6. Turn the palms inward and then up, and withdraw the elbows inward to form a hollow lifting position in front of the abdomen. Look at the palms [Figs. 24, 25 and 26] .

7. Slowly straighten the knees to stand up. Bend the elbows to lift the hands to chest level, with the palms facing the chest and the middle fingers level with the chin. Look forward and down [Figs. 27 and 27A] .

8. Lift the elbows outward and up to shoulder level. Turn the palms down, with the fingers pointing down and the backs of the hands touching each other [Figs. 28 and 28A] . Lower the hands, and look forward and down [Figs. 29 and 29A] . Exhale to pronounce "HE" while lowering the hands. repeat movements 5-8 four times, pronouncing "HE" six times in the process.

Key points
The pronunciation of "HE" is assisted by the tongue. When exhaling and pronouncing the sound, touch the upper back teeth lightly with the sides of the tongue and exhale the air from between the tongue and the upper jaw [Fig. 30] .

Inhale through the nose when lifting the hands, and exhale anal pronounce "HE" when moving the hands down and pushing them out.

Common mistakes
Thrusting the chest out and the head up when lifting the hands and bending the elbows.

Corrections
Keep the head down and pull in the chest when bending the elbows.

Functions and effects
The theory of traditional Chinese medicine holds that the heart will respond when the sound "HE" is pronounced, and that exhalation while pronouncing "HE" will help to rid the heart of turbid Qi and regulate its function.

The raising and lowering of the hands help to promote the functional activities of the kidneys, which correspond to water according to traditional Chinese medicine. The water then will help to expel fire from the heart, which will go down to warm the water in the kidneys. Such an interaction regulates and invigorates the functions of both the heart and kidneys.

The gentle and continuous exercising of the hands, shoulders, elbows and wrists and related joints improves their flexibility and coordination, thus helping to prevent degeneration of the joints of the upper body in aged and the middle-aged people.