Fa Lun Yun Zhuan : Rotating The Ball In Three Dan Tian
Physical: Stand in the Wuji position and raise the hands upward so they rest in front of the upper Dantian as if holding a ball, at the same time slightly bend the knees further. Push upward with the right foot so the knees begin to straighten as you do the right hand moves upward and we begin to rotate the ball. Try to make sure the right hand and knees are in unison. As the knees straighten the right hand goes upward and as they bend the right hand drops. Allow the left hand to hold the other side of the ball as if the ball is rotating. As the ball turns allow the waist to move slightly, this should feel very natural and unforced.
Repeat this movement at the middle and lower Dan Tian's.
Energetic: Imagine a ball inside each of the Dan Tian's, as you move the ball between the hands have the intention that the ball inside the Dan Tian is also moving. It may help to view this ball as a yin yang symbol rotating. Over time see if you can feel the ball inside the Dant Tian move first and allow the ball on the outside between the hands to follow, allow the internal to guide the external.
Breathing: as the body raises breath in, breath out as the body lowers.