Ryūtai Undō: Dragon Body Exercises
1. Rolling Head-Slowly and gently roll your head nine times in each direction, right and left. Be certain you do so with full range of motion, allowing your head to roll as if disconnected from the neck. You will likely hear popping noises as you do so, freeing up the connective tissues to move more smoothly. With each rotation, inhale at the beginning, and exhale at the end. When done, allow the head to rest in a normal upright position for nine seconds.
2. Rolling Shoulder-Place one hand on the center of your chest, at the Anāhata chakra, and gently rotate the opposite arm nine times forward, and nine times backward. The key is to relax as you do so. Inhale at the beginning of the rotation, exhale at the end. Switch to the opposite hand at the center of your chest, and rotate the opposite arm the same directions and number of times. Once both arms have been done, relax with arms at your sides for nine seconds.
3. Relaxed Seat-Sit with the legs drawn inward, the bottom of each foot against the other. Slowly lean forward, putting your stomach on your lap as your hands hold your feet. Exhale as you lean forward, inhale as you sit up straight. Repeat nine times.
4. Extended Seat-Sit with your legs straight out, bend at the hips, bringing your stomach to your thighs and grasp your feet (if you can). Exhale as you lean forward, inhale as you sit up straight. Repeat nine times.
5. Spinal Rotation-Standing up, place your feet slightly more than shoulder width apart. Keeping your hips forward at all times, slowly rotate your spine over the hips, attempting to look behind you. Inhale as you turn, exhale as you come back to the front. Do this nine times to each side. Then, bring the feet together, bend forward, bringing the torso to the thighs. Inhale as you begin, and your exhale should end when you stop forward motion. As you rise straight up again, inhale, then bend again and exhale as you do. Repeat nine times.
6. Tension Release-Stand with feet slightly more than shoulder width apart, and tense every muscle you can, holding it for three seconds. Inhale as you begin, and at the end of the three seconds, exhale. Do this nine times. Then standing in the same place, close your eyes and allow your facial muscles to relax completely, holding no expression. Allow the shoulders to drop naturally, the arms and torso to just relax, the leg muscles, calves and feet. Stand like this for as long as you wish.
These are very basic exercises and are the foundation for a more advanced physical practice which releases prana at an increased rate. The advanced exercises are taught to personal students as part of their spiritual practices. Namaste.