13 steps (3) (Rerun in English)

This step is a bit complicate and difficult,
please be careful while you're doing it.

Third step: Waist
Your feet have to be double-shoulder width apart. First, relax your neck, put two hands on your lower back (where your kidneys are), then bend your knees and waist until the back of your neck feels tighten, then slowly moving back to the first position. repeat it 3 times, slowly.

Second, use your buttocks to draw a small circle, use your hand to draw a big circle at the same time (please take a look at the 2nd drawing), the black figure means when you bend backward, the green figure means when you bend forward，and the red figure means when your body moves to the sides. Please pay attention that from the neck to the buttocks should be a straight line. Then rotate your whole body clock wise from left to right for 5 times, and from right to left 5 times, slowly.

Remember, do it gently, softly, slowly, and flexibly. Do it fast is worse than do nothing.

(中文)
(日本語)

To Be Continued...