1) Supporting the heaven with two hands and regulate the three visceral cavities. Stand with feet a shoulder width apart. Slightly bend both knees, relax the shoulders and elbows, and hang the hands naturally by the sides. Pull in the chest, contract the belly, relax the waist and back bone. Keep the head upright, with the eyes looking forward. Soothe the mind and regulate breathing. Inhale through the nose and exhale through the mouth. Sink the qi down to Dantian and let the tongue touch the upper palate lightly. These are all preparatory movements. Then lift both hands from the lower belly slowly to the front of face with the palms facing the body and the fingers pointing upward. Then turn the palms toward the sky and slowly lift both hands above the head, with the palms up and the eyes looking at the backs of the hands. After a while turn the hands again with palms toward the face and bring down the hands slowly to the front of the lower belly again. One raising and one lowering is considered as one sequence. Exercise altogether six times. Inhale during raising and exhale while lowering the hands. (Figs. 23-1, 2,
2) Shooting first to one side, then to the other as though hunting vultures. Stand with the previous posture. Move the left foot a step horizontally to the left to form a horse-riding stance with the knees turning a little inward, the feet firmly on the ground and thighs almost level. Cross the hands in front of the chest, with the left hand outside, right hand inside and the palms facing the shoulders. Hold the fingers like the form of a sword and rotate the arms outwards. Push the left hand to the left side with its palm facing outside and the tiger's mouth (between the thumb and the index finger) up. Stretch the left arm as in the posture of shooting while turning the head to the left, with the eyes looking at the left fingers. At the same time, hold the right hand as if pulling a bowstring to the right side. Stop a while and then cross the hands again in front of the chest with the right hand outside and left hand inside. This is the left posture. The right posture is just the opposite, i.e., do the same movements with the opposite hands. One left and one right movement is considered as one sequence. Exercise six times. Finally droop both hands at the sides of the body, inhaling as you turn the head to the left and exhaling while turning it to the right (Figs. 24-1, 2, 3).
3) Regulate the function of the spleen and stomach with one arm lifting. Stand
with the beginning posture as above. Turn first the left hand slowly with its palm facing face, then lift it up to the level of the head and turn the palm upward as you turn the head and the fingers to the right side horizontally. At the same time press down the right hand with its palm facing downward and the fingers pointing to the front. Both lifting up and pressing down of hands are done with equal strength. This is the left style. The right style is performed with the right hand lifting up and the left hand pressing down, doing the same movements as in the left style. Both the higher and lower palms should be turned. The completion of one left and one right style is considered as one sequence. Exercise six times. Finally, turn the palm of the lifted right hand and lower it slowly to the side of the body. Inhale during lifting and exhale during lowering. (Figs. 25-1, 2, 3)
4) Looking backward by a person suffering from five.kinds of consumptive diseases and seven kinds of impairments. Stand with the beginning posture as above. First place the hands on Dantian, left hand inside and right hand outside for males and vice-versa for females, covering the external Laogong point of the one hand with the internal Laogong of the other. Then, turn the head toward the back of the left shoulder with the eyes looking at the heel of the right foot. After
stopping for a while, turn the head back with the eyes looking ahead. This is the left style. In the right style the movements are the same but with opposite direction. The completion of both one left and one right style is considered to be one sequence. Exercise altogether six times. Finally, return the hands to the sides of the body. Inhale when turning the head to the left side and exhale when turning
5) Expel the fire of the heart by shaking the head and wagging the tail. Stand with the posture as above. Bend the knees to form the horse riding stance. Press the hands on the thighs, with the fingers of both hands facing each other. Slant the upper part of the body forward and rotate it along an arc from the left to the right side. At the same time swing the head from left to right. This is the left style. In the right style the movements are the same but with opposite direction. The completion of both left and right styles is considered to be one sequence. Exercise altogether six times. Finally return both hands to the sides of the body. Inhale when swinging from left to right and exhale when swinging from right to left. (Figs. 27-1,
6) Reinforce the kidney and loins through grasping the feet with the hands.
Contract the muscies of the whole body along with the movements. Repeat several times in this way, relaxing the body naturally.
Change to the right bow stance and do the same movements of propping up and droping down in the opposite direction. (Fig. 44-2).
7. Respiration with the Body Moving Up and Down
The preparatory posture: Stand naturally with the feet apart at a shoulder width.
Exercise method: Lift up both arms forward horizontally from the lower side. Bend both arms naturally with the palms facing up (Fig. 45-1). Then, turn the palms downward and at the same time squat down slowly with the upper part of the body straight (Fig. 45-2). The extent of squatting can be increased day by day until the thighs can come parallel to the ground. Turn the palms again upward, lifting up the body slowly (Fig. 45-3), and return the original position. Then turn the palms once more and get ready to squat. (Fig. 45-4)
In this exercise, inhale when lifting the hands and exhale when squatting and-
Stand with the same beginning posture as above. Put the hands akimbo with the thumb in front and the other fingers at the back. Bend the upper part of the body slightly backward at first, then forward and downward. At the same time, move the hands with strength pressing from the waist downward along the Pangguang channels, then grasp the heels with both hands. After that put the hands on the tip of feet and move them upwards along the front sides of the legs with the palms facing the sides of the waist and return the standing posture. Inhale when pressing down the hands and exhale when pulling them up. The completion of moving up and down is considered one sequence. Exercise altogether six times. (Figs. 28-1, 2, 3, 4, 5)
7) Increase strength by clenching hands and opening eyes wide. Stand with the same beginning posture as above. Place the left foot one step horizontally to the left side, bend the knees and squat down to form a horse riding stance. Clench both hands and lift them to the sides of the waist with the fists at the same level and palms facing up. Then straighten the left hand and push it the front right and turn the head to the right with eyes staring from the left palm to afar. Hold this a while, then turn the left palm and clench it tightly with the palm facing up, draw it back to the left side of the waist and slightly relax the fist. This is the left style. In the right style the same movements are done in the opposite direction. The completion of one left and one right style is considered one time: Exercise six times and return the standing posture finally with both hands droped at the sides of the body. Inhale during pushing out either the right or the left hand and exhale during its drawing back. (Figs. 29-1, 2, 3)
8) All kinds of diseases are eliminated by jolting the back seven times. Stand with the same beginning posture as above. Straighten the knees, put the feet side by side, stretch slightly the elbows and arms to the outside and relax the whole body. Then stand on the tips of both feet with the heels relaxed and jolt the body up and down. The completion of one up and one down is considered one sequence. Exercise seven times. Inhale shortly every time when jolting up and exhale shortly when jolting down, doing the exercise with rhythm. (Fig. 30)
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