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foot; further opens the ankle; provides a spiraling or shearing stretch though the muscles, tendons, and ligaments of the foot.
    Energetic: By opening the physical spaces in the foot, all of the energetic pathways are freed, allowing for unrestricted qi flow. In addition to deepening the benefits already stated for all the foot exercises, this begins the process of grounding, providing greater stability and a sense of connection with and support from the earth.
    Techniques Used
    Stretching; joint mobilization. Some acupressure to Kidney 1, the Bubbling Well Point, may occur, but that is not a main focus of this exercise.
    Method
    Sitting either on the floor or in a chair as in the previous exercises, cross your right leg over your left knee. Interlock your fingers, and place them palm side down across the top of your right foot. Your right thumb will then be in a position to cross just under the ball of your foot, so that the tip of your thumb rests on or near Kidney 1, Yongquan (the Bubbling Well Point). Your left thumb should cross over your right, so you are securely grasping your foot. Firmly twist your foot, so that the sole surface faces upward, toward the sky ( Fig 1.7 on next page ). Your heel will not move very much, as the bones are denser there and don’t allow much movement. That’s normal. While maintaining the twist, your right thumb pushes the ball of your foot outward, toward the tip of your big toe. Simultaneously, your left hand pulls the little toe side of your foot toward your heel. This creates the shearing, spiraling aspect of the stretch, and opens your foot and ankle more fully than just a circular stretch would. Here, your outer ankle is stretched more.
    Figure 1.7 (Foot Wringing, Upward)
    Hold this stretch for 20–30 seconds. Repeat once more, or twice if your foot and ankle feel the need. With some practice, you can safely maintain this stretch for two minutes. When performing a two-minute stretch, just do one so that you don’t overstretch your ligaments.
    2. Foot Wringing, Downward
    Purposes and Techniques
    These are the same as for Exercise 1.
    Method
    Seated, with your right leg crossed over your left, keep your fingers interlocked but place them with the palm surface to the sole of your foot. Your left thumb tip will be placed at or near the margin of the web between your big toe and the one next to it. Your hand position will be slightly closer to your toes than in the previous exercise. Firmly twist your foot, so that the sole surface faces downward, toward the ground ( Fig 1.8 ). Your heel will not move very much, as previously, and your entire foot will normally have less range of motion in this downward direction than in the upward one. While maintaining the twist, your left thumb pushes your big toe outward, toward its tip. Simultaneously, your right hand pulls the little toe side of your foot toward your heel. Here, your inner ankle is stretched more.
    Hold this stretch for twenty to thirty seconds. Repeat once more, or twice if your foot and ankle feel the need. In this direction, there is no need to extend the length of the stretch longer, since there is a natural bony limit that prevents further benefit with a longer stretch.
    Figure 1.8 (Foot Wringing, Downward)
    3. Centerline of Sole Massage
    Purpose
    Physical: Relaxes and releases the plantar fascia (the tough membrane covering the bottom surface of the foot, below the skin), and the related muscles. Helps to relieve plantar fasciitis.
    Energetic: Awakens the Central Channel, one of the core energy channels that runs directly through the center of the body. Since the Central Channel is formed almost at the moment of conception, advanced Central Channel work addresses constitutional, genetic, and karmic considerations. “Awakening” is a gentle approach, a very mild stimulation that helps a person become more sensitive to the qi in any targeted body location.
    Techniques Used
    Acupressure; reflexology. There