1. Begin after you fully wake up in the morning.
2. Stand with your feet slightly more than shoulder width apart. You will maintain this until instructed otherwise.
3. Bend your knees slightly in a comfortable way. You will maintain this until instructed otherwise.
4. Keeping your spine straight, lift your arms forwards away from your body as far as you can, your hands open as wide as you can with your palms facing you. Your fingers should be pointing at the opposite hand.
5. While maintaining this position, inhale deeply through your nose, hold for about 2 seconds before exhaling quickly and forcefully through your mouth with pursed lips.
6. Move your arms straight out at your sides, reach as far as you can with your palms still facing you. Then, repeat step 5.
7. Move your arms to your back, as well as you can without pain, maintaining the same wrist height with your palms facing you. Repeat step five.
8. Repeat steps 4-7 with your hands open as far as you can with your finger nails facing toward you, and your palms away. Your fingers should be pointing at the opposite hand. Remember to breathe according to step five.
9. Lift your arms forwards, with your fingernails facing you in the same way as step 8. While pointing your nose at your fingernails, bend your spine backward gently so that your palms face the ceiling. Your shoulders and bottom should align with your legs. Maintain this position for no longer than thirty seconds. Remember to breathe according to step 5.
10. Return to a straight and upright spine, head straight while keeping your arms up and palms away from you. While facing your chest forwards, bend sideways to the right, then to the left. Then bend forwards gently. Keep your arms out throughout this step. Remember to breathe according to step 5.
11. Stand normally and shake out your legs.
12. Lay down on your right side, with your right leg straight and your left leg bent. Hold your left knee with your left hand and flatten your shoulders gently to the ground so that you face the sky. Breathe deeply and gently.
13. Lay down on your left side, with your left leg straight and your right leg bent. Hold your right knee with your right hand and flatten your shoulders gently to the ground so that you face the sky. Breathe deeply and gently.
14. Lay on your back with your arms and legs out like a starfish, and relax your whole body. Breath deeply and gently.
15. Slowly increase the speed of your exhaling until you are blowing forcefully.
16. Return to breathing as you would normally. Stand up slowly and gently.
17. Drink a glass of water.
18. Go about the rest of your day.