Returning your hands in front of the lower dan tien, shift your weight to the right foot and step out with the left, so that you are standing with your feet shoulder width apart. Inhale deeply into the ball of energy. As you exhale, push the ball down while you bend your knees, keeping your heels on the ground. Direct the ball of energy down and out along the ground. Inhale as you extend your arms out and up towards the heavens, straightening the knees without locking. As you exhale, image the ball of qi passing through the upper dan tien, the middle dan tien, to the lower dan tien. Inhale and as you exhale bend your knees, keeping your heels on the ground as your direct the ball of energy down and out along the ground. Inhale as you straighten your knees, reaching for the heavens, stretching with your shoulder, but keeping the elbows soft. Exhale as you pass the ball of qi through your upper dan tien, middle and lower dan tien. balancing the qi energy in your body as it passes through every cell. Continue one more time.

Returning your hands in front of the lower dan tien, pivot on the heel of your right foot. Adjust your stance if need be. Weight is on the back leg, the front leg is straight. Breath into the ball of qi. As you exhale direct the ball of qi down the front leg, out and along the ground. As you inhale you shift your weight forward, your front knee bends, back knee straightens as you reach for the heavens. As you exhale, shift your weight onto the back leg which bends as the front leg straightens. Exhale as you direct the ball of qi to your forehead, your chest, your abdomen. Inhale and on the exhale direct the ball of qi down the front leg. Inhale as you shift your weight forward, your front knee bends, back knee straightens as you reach for the heavens. As you exhale, shift your weight onto the back leg which bends as the front leg straightens. Exhale as you direct the ball of qi to your forehead, your chest, your abdomen. Continue one more time.

Return your hands in front of the lower dan tien, pivot on your right heel back to the centre. Then pivot on your left heel. Weight is on the back leg, the front leg is straight. Breath into the ball of qi, then exhale as you direct it down the front leg. Inhale as you shift your weight forward, your front knee bends, back knee straightens as you reach for the heavens. As you exhale, shift your weight onto the back leg which bends as the front leg straightens. Exhale as you direct the ball of qi to your forehead, your chest, your abdomen. Inhale, then exhale and direct the ball of qi down the front leg. Inhale as you shift your weight forward, your front knee bends, back knee straightens as you reach for the heavens. As you exhale, shift your weight onto the back leg which bends as the front leg straightens. Exhale as you direct the ball of qi to your forehead, your chest, your abdomen. Continue one more time.

Return your hands in front of the lower dan tien, pivot on your left heel back to the centre.

Raise the ball of qi to your heart centre, the middle dan tien. Breath deeply into the ball of qi. As you exhale, extend your arms straight out in front of you. As you inhale bring the ball of qi back to the heart centre. Exhale, extend your arms and offer all that you are to the universe. Inhale, bring the ball of qi back to the heart centre, receiving all that the universe has to offer you. Once more, exhale, extend your arms and offer all that you are to the universe. Inhale, bring the ball of qi back to the heart centre, receiving all that the universe has to offer you.

Return your hands to the lower dan tien. Shift your weight to the right. Pull the left leg in and straighten your knees.