Benefits: Prof Ilchi Lee advice that this exercise will increase the flexibility of the intestines and facilitate efficient circulation of both energy and blood. If you also tighten your rectal muscles during this exercise, you will be able to gather energy and feel warmth much more quickly.

Note: You should not overdo this exercise in the beginning since it may result in some discomfort.

1. This exercise can be performed standing up or lying down. When standing up, assume the same position as the abdominal clapping position (knees slightly bent, toes turned slightly inward). When lying down, lie on your back with your legs shoulder-width apart. Form a triangle by touching your thumbs and forefingers together and place them lightly on the lower abdomen.

2.    When pulling in, pull as if the front wall of your abdomen is trying to touch your back. Tighten     •. your rectal muscles at the same time.

3.    Then, push your lower abdomen out slightly, making it more round. You will feel outward pressure in your lower abdomen.

4.    Repeat the movement. Start with one set of 50 and work your way up to a set of 300 as you advance.