Hips and Lower Back Flow This exercise should be performed with care, rotating the lower spine only as far as is comfortable. From the anatomical position, both hands are brought in front of the chest as though grasping a beach ball from above and below. While exhaling, the body is rotated from the dantien in the direction of the upper hand. The low back is rotated only as far as the knee, continuing to turn the upper back and finishing with rotation of the neck, looking at the back of the shoulder. Inhalation occurs with rotation back to the starting position. The upper and lower hands are reversed and the body is rotated to the opposite side. Four repetitions are completed to each side. This exercise rotates the spinal motion segments in the horizontal plane, improving balance, coordination and structural alignment of the spine. This practice really activates the entire body, stimulating Qi Flow especially into and out of the kidneys as you pump them through the turning and twisting action.