A simple sequence of stretching from the toes to the head for increasing energy flow and unifying the body. A sequence of sounds clears and empowers the different energy centers along the central channel raising the level of consciousness from distracted to centered. The important breathing exercise called Spinal Chord Breathing helps change the quality of the blood and the mind thus improving the ability to focus clearly and experience calmness. This stretching sequence is the prelude to all Daoist energy practices. Its daily practice increases the feeling of self-esteem.