Rotate the Energy in the Dantian in Chen Style Taiji (with image)

3. Rotate the Energy in the Dantian    
1 Place both feet shoulder width apart, with toes turned outward slightly. Bend your knees and keep your hips relaxed, sitting down from your hips a little. Keep your body upright and your head naturally erect. Keep your chest and chin in and lower your waist. Relax every part of your body, with your left palm gently touching your navel, and your right palm covering the left one. Gently close both eyes and look inside as if you can see your Dantian. Your teeth and lips should be gently touching each other, and your tongue should be gently touching your upper palette. Breathe naturally.  (Fig 3 - 14)

2 Start rotating your palms clockwise around navel in a circle. Begin with small circles and gradually enlarge them, expanding the circles around your chest and your lower abdomen. Complete a total of 36 circles and then change the position of both palms; with the left covering the right, and start rotating them counter clockwise in the same circling motion 24 times. Start with big circles around your chest and lower abdomen, and finish with small ones around your navel. (Fig 3 -15, 3 - 16) While you rotate your hands, your weight should follow the movement of the hands. You should also include your body in the movement by turning it to both sides in opposition to the weight movement (for example, if you shift your weight on your right leg, your body should turn to left slightly). Click here to learn Cervical Spondylosis in TCM.

Attention: For women, the position of the palms and the rotating direction should be opposite to what is described above. Begin with the right palm on top of your navel, and the left palm covering the right. Start rotating counter clockwise for 36 times. Then change the position of the palms (the left one covering the right one) and rotate clockwise for 24 times.