In this Part 2, there are included further qiqong exercises to help insufficient kidney energy:

Exercise No 3: Touching The Toes

  • doing this exercise helps to give you overall vitality and health
  • it also helps your hair grow, bring hope to balding men.

Step:

  1. stand with your feet fairly close together
  2. think of the yongquan vital points situated at the soles of your feet for a few seconds
  3. with your knees straight, bend down so that you touch your toes with your fingers, breathing out gently at the same time.
  4. simulataneouly visualize chi flowing along your spine from your huiyin(the vital point near the anus) to your baihui(vital point at the crown of your head)
  5. pause in this position for about two seconds and visualize your chi at your laogong vital points which are situated at the centre of your palms.
  6. if your aim is to prevent baldness, focus your chi at your baihui instead of your laogong.
  7. next raise your body gently breathe in visualizing your palms charged with cosmic energy.
  8. place both palms at your back at your kidney slightly arching your back.
  9. breathe out slowly with a sizzling sound, with your teeth close together. At the same time visualize chi from your palms flowing into your kidneys, massaging and nourishing them
  10. next visualize vital energy flowing form your kidneys to your bladder and sex organs.
  11. then straighten your body and drop your arms at your sides to return to the starting position as at step 1.
  12. repeat the procedure about ten times.

Note that the exercise is not just to stretch your leg muscle, the main purpose is to cleanse the kidney and urinary bladder meridian systems and to strengthen the kidneys themselves.

(source: The Art of Chi Kung by Wong Kiew Kit)