BASIC EXCERSIZE # 1 – OPEN/CLOSE- EXPAND/SINK
Starting from a comfortable horse stance spread the arms out to the side with the palms up (fist or open palm) aimed away form the body. The forearms should be horizontal at the level of the waist. Concentrate on sinking and closing inward at the same time. This practice is not required to be done quickly, so take your time (refer to illustration below).
From here, shift to one side, either the left or the right, pressing the forearms outward at shoulder height. Concentrate on opening and expanding, at the same time. Do this for five to ten minutes before moving on (refer to illustration below).