Exercise persistently. You'll never keep fit or cure chronic diseases if you "go fishing for three days and dry the net for two", as a Chinese saying goes.
When doing the exercises, relax both physically and mentally. When exertion is called for, use force gently by " integrating hardness with softness"- a principle governing all traditional Chinese fitness exercises.
Once you have relaxed, concentrate your attention on the acupuncture point of dantian (about 4 cm below the navel). Such concentration will aid abdominal respiration, promote blood circulation in the abdominal cavity and conduct Qi (vital energy) to the lower part of the body.
Take a few deep breaths before you start the exercises. Breathe naturally and evenly. Practice in a place where the air is fresh.
Beginning 
Stand upright, with feet shoulder width apart and toes pointing directly ahead. Eyes gaze directly forard, the tongue is placed on the roof of the mouth. Breath through the nose, naturally and relaxed. Relax all the joints, lower the shoulders and suspend the head. Arms hang down naturally along the side of the body. Keep the body upright but relaxed. Toes grip the ground but the arches are lifted. Calm the mind, concentrate the spirit.
Posture 1
Raising both hands to the sky, to regulate the triple warmers
Interlock the fingers of both hands in front of the trunk of the body.
Raise the arms upward from the head as if supporting the sky, simultaneously raise the heels with the arms. Then lower the arms and heels back to the beginning posture.
Posture 2
Drawing the bow to the left and right, like shooting an eagle
Stand upright with the arms crossed in front of the chest. The right arm is on the outside and the left arm is on the inside. Both palms are facing the body.
Step out to the side with the left foot, and bend the knees into a horse stance. Extend the left arm out with the index finger pointing upward, thumb stretched out and remaining fingers bent - the thumb and index finger then form an L. Turn the head to gaze at the left index finger tip. Simultaneously form a fist with hand and raise the forearm to shoulder level with the arm bent. Both arms move arpat as if drawing a bow.
Return to the beginning posture by drawing in the left foot.
Repeat the above motions to the right side. Perform 9 times.
Posture 3
Stretching on arm skyward, regulates the spleen and stomach
Stand upright with the feet shoulder distance apart. The hands are aligned just beneath the chest, and the palms are facing skywards.
Raise the right arm upward with the palm simultaneously turning upwards and fingers pointing to the left. At the same time press the left hand downward with the palm turning down and fingers pointing forward. The fingers of both hands must be joined together tightly.
Return to the beginning posture. Repeart the above motions to the other side 9 times.
Posture 4
Looking back will cure the five toils and seven injuires
Turn the head slowly to the left and gaze over the left shoulder. Return to the original position. Turn the head slowly to the right so that the face is once again to the front. Repeat the above in reverse 9 times.
Posture 5
Shaking both the head and tail removes fire from the heart
Separate the feet, approximately 3 feet apart. Bend your knees and assume a horse stance. Place both hands on the upper thighs in such a manner that allows the first four fingers to point to the front and the thumbs to the rear.
Bend the head and trunk forward and sway to the left side of the body, simultaneously sway the buttocks to the right in order to assist in the stretching out the left leg and hip. The hands move correspondingly with the swaying movement. Return to the beginning posture and repeat to the other side 9 times.
Posture 6
Jolting the spine 7 times will eradicate all diseases
Raise both heels upward and then drop them back to the ground so as to create a jolting action on the spine. Repeat 7 times.
Posture 7
Clenching the fists and angrily gazing increases the strength
Stand in a horse stance with the hands clenched in the form of a fist. Place your fists on the waist with the palms facing upward.
Slowly extend the right hand out to the right front corner and simultaneously twist the forearm and fist so that the palm faces the ground once the arm is fully extended. Withdraw the fist back to the hip and repeat to the other side. Repeat 9 times.
Posture 8
Both hands grasp the toes to strengthen the kidneys
Bend forward slowly and deeply. Keep the legs straight. Grasp your toes with both hands. If unable to perform this simply touch the ankles.
Raise the head slightly and arch the back. Bend the knees slightly and place the palms over the kidneys. From here begin to return to a standing position. Bend slowly backwards with the palms still placed over the kidneys.
Return to an upright position and repeat 9 times.
The books recommended below include one that describes the set we practise very closely.
