1. Preparation. Stand erect with feet close together, with hands hanging naturally at the sides and the chin tucked in as if supporting an object on the head. Keep your eyes looking straight ahead, breathe evenly, and focus your mind on the Dantian. Stand this way for a short while.
2. Activating the Coccyx (Weiluguatt). Bend forward at waist to form an angle of about 100 to 150. Interlock the fingers, rotate the palms outward (Fig. 55). Look straight ahead, but do not see anything. Breathe naturally and mentally to induce the movement of Qi from the Dantian to the coccyx. Swing the waist left and right from this position 36 times.
3. Opening Jiajiguan. Continuing from the last movement, bring yourself back to an upright position. Make a fist with the left hand and reach it out while the left foot stretches forward half a step. At the same time, pull the right arm back with the thumb pulled back and the other fingers forwards to form a posture like a warrior pulling a bow (Fig 56). Direct Qi mentally from the coccyx to the two Jiajiguan points, and swing the body left and right 36 times. Exchange hands and feet to swing for another 36 times.
4. Dredging Yuzhenguan. Stand with feet shoulder-width apart. Interlace the fingers, raise the hands overhead, and cross the fingers with palms upwards (Fig. 57). Alternate the heels up and down 81 times, as if peddling something, and direct Qi to move from the coccyx (Weiluguan), up the back, to Jiajiguan, Yuzhenguan, and finally to the Upper Dantien or Mud Ball.
5. Returning to the Diantian. From the last movement, cup one hand in the other in front of the chest and at the level of the point Tanzhang (Ren 17). Bend the knees to form a sitting posture (Fig 58). The height of this posture depends on the constitution of the individual performing the exercise. Direct Qi from the Upper Dantian along the Ren Channel down to the Lower Dantian and concentrate the mind on the Lower Dantian. Stand erect, allow the to fall naturally at the sides of the body. Finish the exercise by gently rubbing the hands and face and moving freely.
With its function of regulating the Ren and Du Channels, this exercise is used mainly for health promotion. It may also be used as an auxiliary therapy to aid in the recovery of certain chronic diseases. In combination with Circulation Exercise and Inner Health Cultivation Exercise, this exercise is useful for developing and circulating Qi through the Ren and Du Channels. When Qi is circulating smoothly during Qigong practice, it can help clear up the Ren and Du Channels and prevent Qigong deviation.
Points for Attention
Defecate before practice. The optimal time for practice is in the morning or at night after dynamic or static Qigong is performed. If you cannot feel Qi activity, maintain only mental activities. Long term practice will result in the ability to feel the movements of Qi.
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