THE BRIEFS OF“WILD GOOSE”QIGONG

THE BRIEFS OF“WILD GOOSE”QIGONG

“Wild Goose”Qigong, handed down from the Kun LunSchool of Daoism from generation to generation, traces back to the Jin Dynasty around one thousand years ago．“Wild Goose”Qigong, passed on secretly through this long period, consists of scores of different methods of practice and has been inherited in itsentirety by the current successor, the respected master Yang Meijun(a woman)who has already taught twenty different methods ofpractice, among them, the first and second“64 Actions”withmovement．the“Five elements”without movement, etc． “Wild Goose”Qigong bears effect mainly by stimulatingprincipal channels and moxibustion points，thereby curing, withremarkable results。diseases in the nervouS，cardiovascular, respira—tory, digestive and urinary systems as well as psychosis, epilepsy,arthritis, gynecological disease and even cancer．By persisting in practising this type of Qigong many diseases and cancer can be pre—vented． “Wild Goose”Qigong is one of the best types in China．Its ac—tions are relaxing and easygoing．They are by no means difficult tomaster．It is suitable for everyone, the old and the young alike．There is absolutely no deviation to practise the“Wild Goose”Qigong．Good results were achieved after it was introduced to mostprovinces and municipalities in China．At present，there areseveral million people practising this type of Qigong，and it alsohas many followers in the USA, Canada, Japan, Europe andSoutheast Asiawhere it is widely commended． Some of the technical terms and expressions used in this bookhave been worked out in order to imitate the posture and motionsof wild geese．
PREFACE Qigong in China has a history several thousand years long．It has the functions of balancing the yin and the yang, bringing about the orderly flow of vital energy，and the flood and dredging of the bodily channels and collaterals．The results of this are health can be improved and diseases treated and cured．Therefore as all easy—to—learn, self—regulatory and self—controlling exercise, Qigong is now winning more and more popularity among the peo-ple． Many different branches and schools have grown out ofQigong in the course of its development, and each has its own ap-proaches,functions and results．This book is intended to give abrief account of“Wild Goose”Qigong(or Dayan Qigong)．whichcan be traced back to the Jin Dynasty around one thousand yearsago, and has been handed down from the Kun Lun School of theDaoists and inherited by the successor in our age the well——knownmaster Yang Meijun． The“Wild Goose”Qigong is so named mainly because itspostures and motions imitate those of the wild geese, known asbirds of longivity in China． The“Wild Goose”Qigong consists of both vigorous and gentlemovements in which actions are alternated with stillness and beau—tiful postures are combined with perfect ease．The effect of the“Wild Goose”Qigong is to improve eyesight and purify the mind, to smooth the human body’S channels and to promote blood circu—lation, thereby curing diseases and improving health．So long as onedoes this type of Qigong regularly without fail, one will find hisbrain regulated and strengthened, and his adaptation to the environment stepped up． It is easy to learn the actions of the“Wild Goose”Qingong．and is by no means difficult to master．What is more is that it issuitable for every one, both the old and young．It has been intro—duced to most provinces and eities in China, eliciting good results．Now Dayan Qigong has many followers in the United States, Canada, Europe, Japan and Southeast Asian countries and is wellcommended．In order to help tbe Qigong practitioners to master theessentials of its techniques and to understand its functions andresults, this book will illustrate the techniques of the two sets of“Wild Goose”Qigong—the 64 actions and the post 64 actions,ex—plain their distinctive features and main technical requirements, and moreover impart some knowledge about the human body’Schannels and collaterals related to“Wild Goose”Qigong． All the parts in this book are lectured by Qigong master Mm．Yang Meijun．and edited by the Training Centre of“Wild Goose”Qigong．The techniques of the 64 actions are translated by Mm．YiJiaqiu, the translation being examined by Mr．Ouyang Wuchengand Mm．Jean Hartwig．The post 64 actions are translated by Mr．Zhang Changlin, with the rest by Mm．Xu Yanan．All the transla—tions are proofread by professor Mr．Zhao Ke and Mr．RobertSaiget．Asisstance to this work is made by Mm．Zhang Yaguang, Mr．Shi Dasheng，Mm．Zhou Junfang，Mr．Ma Baoren and Mr．Wang Ouangjun. To whom we express our profound thanks． The editor
CHAPTER ONEHOW TO MASTER THE TECHNIQIUES FOR THE FIRST AND SECOND“64 ACTIONS”oF DAYAN QIGONG? This book is intended to be an elementary manual for Qigong practitioners and enthusiasts． The first and second“64 Actions”of Dayan Qigong are two sets of the exercise．The practitioner will feel the Qigong effect and“internal Qi”in various parts of his body after doing the exercisefor some time, provided that he does the exercise strictly accordingto the requirements for its movements and techniques described inthe book．The flow of the“internal Qi”follows a regular pattern corresponding to the Qigong movements．Once the“internal Qi”flows orderly, a balance of Yin and Yang will be achieved in the Qi field of the channels and collaterals, internal organs, arms andlegs. The“internal Qi”helps optimize the nervous system and pro—mote proper function of various circulatory systems．As a result, the functional tissue is hOUrished． The“internal Qi”, once intensified, can help remove virusand poisonous cells in the areas with pathological changes．In thecourse of practising Qigong, the virus will disappear from acupunc—ture points along the principal channels and collaterals.
Thanks to the Qigong effect, the practitioner absorbs useful energy and materials automatically from nature while doing the exercise．In Qigong terms, it is also called absorbing Heavenly Qi and Earthly qi which plays an important role in nourishing the hu—man body． Dayan Qigong will not only help the practitioner relieve hisailment if he has any, but also build up his health and put his phy—siological functions in top shape．It will enable healthy people togreatly improve their health and increase the regenerative capacityof the whole functional system． The practice of Dayan Qigong calls for attention to be givento the following main points：A．Three principles must be abided by． 1．Upright：It is important for the practitioner to maintain upright both in mind and posture．The practitioner must try to at-tain moral integrity and mental tranquility while refraining frombeing capricious and half—hearted．It is no good to be unhappywith what one has．Instead，the practitioner should adopt a correctattitude towards Qigong．In other words，he should do the exercisewith sincerity and determination only for curing diseases and keep—ing fit． 2．Practicality：Qigong exercise calls for true and conscien—tious efforts to study and understand its essence．It iS not advisablefor the practitioner to be impatient for quick results and to seekflourishes．In a word, emphasis should be laid on practical results． 3．Accuracy：It is important for the practitioner to accurately complete the movements of the Qigong exercise and guide his thinking accordingly．It is not advisable for him to do the exercise carelessly, neither is it advisable to do the exercise while thinking something else nor to invent new movements and postures．B．The practitioner should remain relaxed and tranquil while doing the Qigong exercise． It is necessary for the practitioner to relax his body and dis—pell all distracting thoughts so that his mind can acquire tranquilli—ty．The relaxed and tranquil state is the Qigong state． For the starting position．the practitioner should first of all ad—just his body posture and regulate the state of mind．To achievethat, he may think of relaxing from head to toe and bring the“in—ternal Qi”down to Dantian while drooping shoulders, hollowingthe armpit, drooping elbows, relaxing the waist, drooping eye—lids, relaxing eyes and facial muscles, shutting the mouth with thetongue touching the upper teeth ridge and nose doing the breath—ing．Consequently, he is completely relaxed and tranquil withoutany distracting thoughts．It is time for him to start Qigong move—ments．It is imperative to remain relaxed and tranquil throughoutthe exercise． Since it is the body movements which are instrumental forgenerating the“internal Qi”．it is not advisable to conscientiouslyguide Qi．On the contrary, the practitioner should breathe natural—ly and concentrate his thinking on his movements with his mindfollowing his body movements and eyes his hand movements．Therefore, he looks but sees nothing and listens but hears nothing．
He mav swallow the saliva and conscientiously guide it down toDantian if he has too much in his mouth． After completing the closing position, the practitioner shouldcontinue t0 stand relaxed and tranquil for about 2 minutes orlonger and concentrate his thinking oil Dantian to conscientiouslyguide both the“internal Qi”and“external Qi”from his surroundingsdown to Dantian．C．Understanding and manipulating the sensation of Qi. The practitioner remains relaxed and tranquil throughout theexercise and coordinates his body movements with mental guiding.The whole process from the starting position to the closing one seesa cvcle of regular and orderly flow of the“internal Qi”. As far as Oi is concerned，there are both“internal and exter—nal”．The“external Qi”in fact is the radiating of the“internalQi"outside of the body． “Qi”or vital energy can be sensed for wecan see the“external Qi”and feel the“internal Qi”. Sensations of warmth, hotness and warm flow are produced by the sound Qi whereas sensations of coldness, numbness and pricking pain by turbid or sick Qi. Sensations of numbness and soreness symbolize dispelling the serious sick Qi. In cases of tu—mors and other diseases caused by stagnation of vital energy and blOOd stasis, the practitioner may feel pains, even severe palns，Inthe location of his illness．However, it is normal to haVe suchfeelings for it shows that the“internal Qi”has been mobilized suc—cessfuIIv to attack the diseases and drive away the virus. If he sticks to the Qigong exercise, the practitioner will increasinLgly ex-perience sensations of warmth and hotness in various parts of hisbody and gradually find himself relieved of the disease．However,the Qi sensations differ from person to person．Some may havetheir diseases cured by Qigong without any tangible Qi feeling．Inshort, the purpose of doing Qigong exercise is to treat and cure dis—eases and improve health．Sensations of the Qi effect are not animportant factor． D．To ensure harmonious body movements． Our health depends on the degree of the synchronization ofthe activities of the nerve eer~tre and those of the functional tissue．Dayan Qigong suits this requirement best．The movements strut—ture of the first and second“64 actions”of Dayan Qigong are har—monious and orderly, which facilitates the generation of the Qi mechanism and Qi field Oll the one hand and a harmonious ba—lance between the tissue and its functions on the other. Generally speaking, the movements of Dayan Qigong aremostly of closed structure with the body’s gravity on one leg instead of on two legs equally and with the two arms stretching outto form a circle which is good for shaping a strong Qi field. Boththe“external Qi”and“internal Qi”fields come from different bodypostures. The“internal Qi”may radiate out of the body while the“external Qi”can be recovered into the body to enable them to in—teract to the benefit of intensified and stablized Qi fields． With regard to Dayan Qigong, there are different movementsfor the body. hands and feet which move from one motion toanother in an orderly way to get the expected Qigong effect such asthe rise, fall, recovery, emission and nourishing of the“internai Qi”. In doing Dayan Qigong exercise,the practitioner bends his body backward and forward,stretches his ares outward Or inward and lifts his feet up or down. Dayan Qigong features changeable hand movements--hands in a hollow fist, in the form of a claw or in a flat shape. Some of the hand shapes are listed below： Flat hands——Spread the five fingers naturally straight and keep them apart with thumb and forefinger forming a curve so that Qi fields are formed between the fingers．This is the way to guidethe flow of the“internal Qi”. Arched hands——Slightly protrude the back of a hand with sunken palm and slightly flex the five fingers so as to facilitate theintake of the“external Qi”from fingers and palms. Claw—shaped hands—Curl back the five fingers and concen-trate the Qi fields of the palm so as to pass through the Qi into cer—tain acupunctural points in the human body. Hands in a hollow fist--Spread, the five fingers first and then quickly clench the hand into a“hollow fist”.This kind of hand—shape is good for collecting the“external Qi”. Wrist—pressing hand shape—stretch the arm downward．force the palm down, spread the fingers and keep them apart withthumb and forefingers forming a curve and apply a little force ontothe wrist so as to push out the sick Qi(or turbid Qi)from the palmand finger—tips as well as from the underside of the foot． Vibrating hands--Hang the arms and hands naturaliy straightat the two sides And then vibrate the hand and arm together at afast pace but in a small amplitude so as to accelerate the dredgingof channels and blood circulation，and to help eliminate the sick Qi． Pulled hands—Pull back the arm first and then push it out with some force. Spread the five fingers by pushing out the palm and tingers to emit the sick Qi．When the sick Qi is all out, keepthe hand relaxed and still for a while to absorb the“external Qi”. In a word, whether Dayan Qigong works or not depends on harmonious and coordinated movements of various parts of the bodv．Therefore, only by harmonious coordination of movemnts 0f different parts of the body，can the harmony be achieVed be-tween the upper and lower parts，superficies and interior, vital energy and blood, bones and muscles，channels and collaterals as well as the solid and hollow organs. Besides, the practitloner should refrain from paying conscientious attention to the effect of the body, hand and foot posture on the flow of the“internal Qi”.Instead, he should follow the natural cycle for the flow of Qi or vital energy inside and outside the body.E．Environment and time for Qigong Exercise An ideal site for Qigong exercise is in a forest of pine and cy—press trees or 0n a lawn where the air is fresh. If the condition isnot available, one can choose a clean place with fresh air to doQigong exercise or even in a room with good ventilation. A dampand polluted place with rotten materials and filthy air is not goodfor Qigong exercise．And it is not advisable to do Qigong exercisein the heavy rain and fog or under the strong wind or scorching sun.
As far as the time for Qigong exercise is concerned．it is bet-ter in the following periods of time： the hours of Zi—from 23：00 to 1：00 the hours of Yin-from 3：00 to 5：00 the hours of Mao-from 5：00 to 7：00 the hours of Wu-from 11：00 to 13：00 It is good for nourishing the vital energy to do Qigong exer-cise in the hours of Zi，good for nourishing essence in the hours of Yin，good for nourishing blood in the hours of Wu，and good for prolonging life in the hours of Mao． But if the time is not available，one may do it either in the morning or at night before going to bed． The length and intensity of Qigong exercise depend on the health of individual persons and on the conditions available to them．It is important to master the basic techniques of each move-ment for a beginner．When he has a perfect command of theirtechniques，one must practise it 2 or 3 times every day；do thefirst“6 4 actions”twice each time every day while doing thesecond“64 actions”once or twice each time．It is not advisable to greatly increase the intengity of the exercise．Ten minutes for eachof the two sets will be enough．It is good，so long as the practition—er feels comfortable anrelaxed after each exercise．In short．themost important thing is perseverance by the practitioner in doingthe exercise every day rather than doing it once with great efforts．F． Cultivate mora-character and control the seveD modes of emo-tions－joy，anger, grief，overthinking，sadness，terror and　fright. It is believed that a person’s mental state and moral characterand integrity have important bearing on the functional activities ofhis body．Qigong theorists in China believe that the seven modes ofemotions--joy，anger，grief，excessive thinking，sorrow，terrorand fright are internal pathogenic factors instrumental for disease．Therefore，one should be open-minded towards others，remaincalm and open-minded whatever happens and feel happy and gay．Such an attitude is good for curing diseases，building up health andnourishing Qi． Hard-working and thinking are not necessarily bad for one’shealth．The question is to work and think in a proper manner．It isimportant to remain relaxed and tranquil and to keep one’s atten-tion undivided in his daily activities．A relaxed body with peacefulmind will ensure a tranquil mind．G．Points for attention for patients Everybody can do Dayan Qigong exercise including patientssuffering from various chronic diseases．Dayan Qigong has provedto have marked curative effect on neurological diseases，cardiovas-cular diseases，gastric diseases，diseases of breathing system，renaldiseases，gynaecological diseases，skin trouble，muscular strain，bone arthritis and other diseases，and have fairly good curative ef-fect on tumor，cancer and hysteria(effective only if the patientscan do Qigong exercise when he is not having an attack)，epilepsyand other such diseases．But patients suffering from different di-seases may have to master different techniques of the Qigong exer-cise．Patients with cancer，mental disorder or epilepsy can notpractise the second“64 actions”or other actions but the first“64actions”of Dayan Qigong before they completely recover from thediseases．It is advisable for the patients with mental disorder orepilepsy to do the first“64 actions”in a relaxed and comfortablemanner without conscientiously guiding the flow of Qi．Those whohave high blood pressure or cerebrovaseular diseases must notmaintain low postures in doing Qigong exercise．Those who sufferfrom neurasthenia may do the first“64 actions”in a relaxed man-ner once or twice before going to bed，apart from their normalQigong exercise．This will help coordinate the functions of theirnervous system and allow them to fall asleep quickly．In additionto their normal Qigong exercise，those who have some trouble withtheir muscular tissue or bone arthritis are advised to pat themselvesalong the body’s channels and collaterals from time to time，topress，massage or pat the acupuncture points，or to shake usingtheir hollow fists the location of the disease so as to promote theflow of the“internal Qi”and the circulation of blood．Those whosuffer from epilepsy should sit down immediately and quietlywhenever they have a premonition of an epilepsy attack while con-scientiously guiding the“internal Qi”down to Dantian so as to pre-vent them from dropping or falling down． It is important for the practitioner regardless of what diseasehe is suffering from to bring the“internal Qi”down to Dantianwhile doing closing position，by way of the above-mentionedmethod．The Qigong process is composed of the generation of Qi or the vital energy，the flow and intensification of the vital energy as well as its concentration and storage．To concentrate one’s think-ing on Dantian while not practising Qigong exercise will help maintain vigour． Moreover，a correct attitude should be taken towards various kinds of reactions the practitioner has during or after practising Qigong exercise．We can rest assured that Dayan Qigong will do nothing wrong to our health，nor will it produce any side effect．Generally speaking，Dayan Qinong produces strong Qi field and consequently quick results．However，it may result in a focused attack by Qi and other normal Qigong reactions，for instance dis-tension and uneven Qi fields，because of the different physique and conditions of the practitioner and uneven relaxing of the whole body．But they will disappear if the practitioner continues his exer-else and gets used to it． If one feels uncomfortable in any way because of his jncor-rect Qigong movements，he may remove those uncomfortable ef-feets by correctly repeating the closing position and then standing quietly for a longer period of time，remaining truly relaxed andtranquil while in a relaxed manner concentrating his thinking on Dantian to bring Qi down to Dantian naturally or by sitting down quietly in one’s room for about ten minutes in the same mannerafter he finishes his Qigong exercise．It is normal for the Qigongpractitioner to feel painful or have an intensified feeling of sicknesswhen the“internal Qi”hits the location of a disease，whether diag-nosed or not．We should not mistake them as a sign for new di-seases and thus become nervous and even stop Qigong exercise．Onthe contrary，we should continue without paying too much atten-tion to those effects，which will disappear automatically and thediseases will also be cured gradually when the“internal Qi”passesthrough the body and optimizes its functions．Anyhow，only veryfew people have ever experienced such uncomfortable effects．H．Other specific points for attention． 1．Make a trip to the bathroom tobegin the Qigong exercises．Wear loosechest unconstricted and flat shoes．relieve yourself before youclothes with the waist and 2．Practise Qigong exercise preferably before breakfast andlunch SO as to have a strong stomach for the food thanks to the Qifield．Refrain from doing Qigong exercise when the practitioner istoo hungry or within the half all hour after a meal． 3．Practise the first“64 actions"for the first 3 months duringwhich period the practitioner should be moderate in sexual inter-course and wine drinking and control the seven modes of emotion．Then perform the second“6 4 actions”．When learning，one carllearn these two sets of Dayan Qigong at the same time and shouldreview them periodically．But one should start the practice of thesecond“64 actions”three months 1ater． 4．Practise Qigong without interruption except for the 2 or 3days when a lady is having her period．Arrange a timetable forwork，study and recreation properly and rationally． 5．Ensure a normal intake of food without eating too much，for Qigong will stimulate one‘S appetite． 6．Practise Action 6 3“Sleep peacefully and recover Qi”.andthe closing position properly．The action of“sleep peacefully andrecover Qi”is in fact the closing action of the first“64 actions”and the starting one of the second“6 4 actions”．This action is noteasy to perform．Since it is discussed in detail in the chapter forthe techniques for Dayan Qigong exercise，only a supplementary explanation will be given here．In the event of practising the firstand second“64 actions”successively．it is advisable to do the for-mer twice leaving the last action the closing position of the first“64 actions”for the second time．In other words.Action 63 of“sleep peacefully and recover Qi”of the first“6 4 actions”willserve as the starting position for the second“64 actions” Action 6 3 requires slow movements in which the practitioner should stand still first and lower his body slowly until firmlysquatting down on both legs after turning the body．Then heshould bend his head slightly forward together with his body butwithout lowering his head．If he is inclined to get dizzy with closedeyes，he may keep his eyes open looking straight ahead while con—centrating his thoughts on Dantian so as to gather the“internalQi”．Get up slowly while raising the head first，looking straightahead without thinking anything． The function for the closing position is to bring the externalsurrounding Qi into Dantian。After guiding and absorbing Qi withboth hands，stand still for a while，relaxed and tranquil，whileconcentrating the thoughts on Dantian so as to return and nourishthe vital energy． 7．In case the Qigong exercise is interrupted，make sure tofinish the movements of the interrupted action and practise theclosing position to bring Qi down to Dantian before stopping the Qigong exercise for other matters．In case of outside interference(eg.frightening sounds etc．)in the course of Qigong exercise，the“internal Qi”may be dispersed because the practitioner is startedby the interference and feels cold all over．If this happens．don’tbe ne~ous，conscentiously concentrate the thoughts on Dantian，relax the body and continue the Qigong exercise．As a result，the“internal Qi”will gather again and the practitioner will enjoy thenormal Qi effect again．
CHAPTER TWo TECHNIQUE OF THE FIRST “64 ACTIONS”OF DAYAN QIGONG
Exercise 1 Starting posture： Hold the body upright，keep both feet parallel at a distanc.aswide as the shoulders．Stretch the neck a little upward and relax theshoulders with the arms hanging down on either side of the body ina natural way． The palms face the body．Spread the five fingers in a naturalway and at the same time keep them a bit crooked．Close the mouthslightly with the tongue lightly touching the hard palate.The eyelook straight ahead．Relax the wh01e body naturally and stand still for a while.Keep a Deaceful mind and let nothing disturb you．Keep the Qi passing down from the top of the head to the sole of the feet.Exercise 2 Spreading the wings(as the wild geese do)： Raise the arms forward slowly with the two palms facing eachother till they get to a position as high as the shoulders Then spread the arms towards either side of the body andat thesame time go on raise them a little higher.Turn the palms up-ward，expand the chest，relax the shoulders and hold the arms alittle crooked．The body leans backward in a curve．The eyes lookupward．The knees bend a little bit and the heels slightly rise
Don’t overdo it when you are leaning backward，looking up-ward and raising the heel so that you won't feel ill or lose yourbalance．Exercise 3 Folding the wingsTurn the arms inward in a curve and move the hands to bothsides of the navel(Lower Dantian Point)．The palms face the ab-domen but do not touch it．The tips of the fingers point to eachother，keeping a distance from the body of a one to two inches．While moving the hands to both sides of the navel，keep the palmsa little crooked，restore the upright posture of the body，contractthe belly in a natural way and lower the heels to the ground．Theeyes look forward and downExercicise 4 Flapping the rings： Raise the hands slowly from the lower abdomen(Lower Dan-tian)and turn the palms to face each other．When the hands get to-a position as high as the chest，reach out the two arms in a straight way and lift the heels up．Then roll both arms inward and make After that spread out the arms and direct the hands downwardand backward in a circumferential way until they get to a positionnear either side of the buttocks．The palms face backward．Lookstraight ahead．Relax the shoulders and keep the armpits hollowand the heels liftedExercise 5 Thrusting the wings forward： Bend the arms at the elbow and touch the hands 011 both Kid-ney Shu Points(Shenshu，the Urinary Bladder Channel of Foot-taiyang)．Turn the palms upward with the fingers closing togetherlike a claw．Relax the shoulders and keep the armpits hollow．Theeyes look forward. Then swing the arms outward and thrust the claws quicklyfrom behind the body to the front of the lowest ribs．The armsbend at the elbow to form a right angle．The fingers point forwardand the palms face upward and a little bit inward．At the sametime，quickly lower the heels to touch the ground at once，the eyeslook forward.Exercise 6 Flapping the wings： Stretch both arms forward while turning them inward．Thenalms turn gradually to face each other with the heels lifted at thesame time．When the arms have been straightened，and go on toturn the arms inward until the backs of the hands are opposite eachother，and the palms face outwards. Then spread out the arms and direct the hands downward andbackward in a circmnferential way until they get to a position nearboth sides of the buttocks．The palms face backwards.Exercise 7 Thrusting the wings forwardThe actions are the same as§5Exercise 8 Upraising the wings： Raise the arms slowly with the palms facing the forehead andthe fingers pointing upward．The eyes look at the middle of thepalms-Laogong Points(Labored point；the Pericardium Channelof Hand-jueyin)．Then go on to raise both hands to a positionhigher than the head．Bend the arms at the elbow to form angles of90。．Relax the shoulders and bring the elbows out facing forward．The eyes look forward．The position of the feet remain unchangedExercise 9 Interlocking the wings： Turn both arms inward and spread the elbows in opposite di-rections．Clasp the hands over the head by locking the fingers to-gether．The palms face the top of the head，called Baihui Point，(Hundred Covergenes．It is the point where two imaginary linesCROSS each other．One of these lines is that which lies across themiddle of the head，lengthwise with nose．The other is the linewhich connects the tips of the two ears．)The arms form twocurves．The eyes look straight ahead．The position of the feet re-main unchanged.Exercise10 Turning up the palms：Keep the fingers locked together ,and turn the hands counter-clockwise so as to make the palms face upwards.Straighten thearms and look forward and upwards.Stretch he legs.The position of the feet remains unchanged.Exercise．1 1 Bending down to front，left and right： Keep the legs straightened and bend the upper body．Press the hands downward while keeping them locked together，the palmsfacing the ground．Keep pressing until the clasped hands are in be-tween the feet．Keep them there for a moment．Then raisethe upper body a little，with it the arms rise too．Then turn a littleto the left and press the clasped hands towards the front of the leftfoot，the palms facing down．Keep the hands there for a moment．Then raise the upper body a little and turn to the right。Press theclasped hands towards the front of the right foot and keep this pos-ture for a m．oment．Throughout this set of exercises，the eyes keeplooking at the hands，the top of the head points forward and theposition of the feet remains unchanged. Note that when practising this set of exercises，it is better，though not compulsory for beginners，to make the palms touch theground．For the aged or those who are weak or ill，they shouldpract as fitness permits．They may not stoop too low but mustkeep their legs straight．Exercise 1 2 Rotating the hands： Raise the upper body a little and look forward，the hands risefrom the right foot．Unlock the hands and keep them apart，thefingers pointing to each other and the palms facing the ground．Re—lax the arms and bend a little at the knee.Turn theleft foot 9 0。to the left(The right foot moves with it for cornfort'ssake).Twist the upper body 90。to the left at the waist and the arms swing with it．Swing the right arm，passing the front，to theleft，the palm facing outward．Then turn the hands to face up，and cross the forearms in front of the abdomen．At this time．theright one is over the left one，and it goes quickly pass-ing over the left one．When swinging and turning the arms fromthe right to the left side，twist the waist and hips．Twist the rightleg and hip swiftly rightward，the right arm moves with it．Bendthe right leg，straighten the left one．The eyes look at the righthand．Exercise．1 3 Sending back the Qi： The Qi is a kind of energy which we may get from the air and which circulates through the body by doing the exercise．Proceedto raise the left hand touching the Quepen Point(Supraclavicular Fosia，in the middle of the collarbone where it is caved in).Con-tract the fingers to form a“claw”as hand is being raised．Relaxthe shoulder and keep the armpits hollow．Go on to swing the rightarm rightward and downward until it becomes straight．Keep thearm straight and move it，in a curve，from the right side of thebody toward the left side until the right hand touches the left toe．At the same time，the upper body turns with the arm from theright to the left and bends forward and 1eftward．The relative posi-tion of the feet is T-shaped，the centre of gravity is on the rightfoot．Bend the right leg，straighten the left leg with the toes liftedup and the heel touching the ground．The eyes look at the righthand.Exercise 1 4 Hand pressings of the left foot(3 times)： The right hand presses the first toe of the left foot，the thumb on the big toe and the other fitlgers under the other toes．Wrigglethe toes downward three times．While doing that，bend the rightarm a little and stick out the elbow with each wriggling movementso as to make the shoulders，the waist and the hips also wriggle leftand rightward．The eyes look at the right hand．The relative posi-tion of the feet is T-shaped． Note that the above actions should be done in an easy andnatural way．Keep the shoulders，the waist and the hips relaxed．Bend in a proper way。If the aged and those who are weak or i11have any difficulties in doing this exercise at the beginning，theymay not bend too low。They may point with the fingers of theirright hand to the toes of their left foot instead of wriggling the toesbut need to wriggle the waist and stick out the elbow accordingly． When they have exercised for some time and their fitness hasbeen improved，they can set out to do the exercise in a precise wayas it is described above．Exercise 1 5 Pushing away the Qi： Keep the left hand unchanged．Open the right hand and keepits fingers close together in a natural way，the palm facing back-ward and towards the right．Bend the right arm a little．The righthand，starting from the left front，pushes slowly rightward andbackward．The body also turns rightward(about 45。)．Relax thewaist and hips，The eyes look at the right hand．The centre ofgravity is on the right foot．The left heel touches the ground．Exercise 1 6 Scooping up the Qi： The posture of the left hand remains unchanged．The righthand pushes the Qi until it gets behind the right hip．Turn the handclockwise so as to make the right palm face the left front．The armbends a bit with the fingers pointing downwards．Then，the righthand moves from behind the right hip to the left front scooping theQi．While doing this，the forearm bends gradually at the wrist sothat the palm faces up and the fingers point towards the left.The body moves leftward with the right hand，the eyes look atthe right hand．The relative position of the feet remain。un-changed. Exercise 1 7 Turning and sending back the Qi： When scooping the Qi to the front of the chest，contract thefingers of the right hand to form a claw and move it up to the rightQuepen Point．At the same time move the left foot inward and turnclockwise 180。，the right heel working as axis．The centre ofgravity shifts to the left foot．Bend the left knee and at the sametime m0Ve the left hand downward from left Quepen Point.Whenthe left arm becomes straight,move the straightened arm inward and upward in a curve, so that it goes from the left side of thebody towards the right side until the left hand falls on the right bigtoe.At the same time, the upper body moves with theleft arm and bends towards the right front.The right heel touchesthe ground with the toe lifted upward.The eyes look at the left hand. Exercise 1 8 Hand—pressings of the right foot： Do the same as that in§14，but Hse different limbs in theopposite direction．Exercise 1 9 Pushing down the Qi： Do the same as that in§15，but use different limbs in theopposite direction．Exercise 2 0 Scooping up the Qi： Do the same as that in§16，but use different limbs in theopposite direction．Exercise 2 1 Rotating the hands： As the left palm scoops the Qi passing the front of the ab-domen。it also rises up．The body still bends down．At the sametime，the right hand moves away from the right Quepen and passesthe inside Of the left hand before the abdomen，and falls forwardand downward with the five fingers spreading naturally．With therising of the left hand and the falling of the right one，the upper body is bent a little forward，turned leftward and facing straightforward．The right foot turns 90。towards the left and keeps paral-lel to the left one．Then the right forearm moves upward from down below，passing in front of the left one，and begins to turn round it a circle and a half．Meanwhile the．1eft forearm also turns round the right one，for one and a half circles．In turning oneforearm round the other，keep the left and right Neiguan Point(Inner Pass)and Waiguan Point(Outer Pass)on the arms facing each other at a distance of about 5 inches．While the forearms areturning round each other，the waist hips and shoulders are swayingwith them in a natural way．The eyes look at the hands．Exercise 22 1/2 Circle hand moving down to right,left,right:1.Moving the right hand； After rotating the hands,move back the left hand to the leftside of the waist. Bend the right arm with the palm facing upwardand a little inward.Hold out the right hand to the front at the sameheight as that of the waist with the palm facing upward.At thesame time，move the right foot half a step forward with the outeredge of the foresole touching the ground only．The centre of gravi—ty shifts to the lest foot．Look at the right palm．Thenmove the right arm to the right and backward in a circumferential way'the upper body turning with it and the eyes looking at the right palm all the time． When the right hand moves to the right side behind the body，turn the arm inward，bend it at the elbow，so that the right Hegu(Connected valley，a point between the knuckles of the thumb andthe index finger)，touches the right Shenshu Point(a point whichis one and a half inches below the second lumbar vertebra)．Thepalm faces up with the fingers spreading naturally.Meanwhile thebody turns leftward to face the front．The centre of gravity shiftsto the right foot.The left heel is lifted up．The eyes look straightahead.2.Moving the left hand: Move the left foot half a step forward with the outer edge ofthe foresole touching the ground．At the same time，hold out theleft hand to the front at the same height as that of the waist．Thepalm faces up，then move the hand leftward and backward in acircumferential way，the body turning with it and the eyes lookingat the palm． When the left hand moves to the left side behind the back，turn the left arm inward and bend it SO that the left Hegu touchesthe left Shenshu．The palm faces up with the fingers spreading na-turally．Meanwhile the upper body turns rightward to the front．The centre of gravity shifts to the left foot．The right heel is liftedup．The eyes look forward．3．Moving the right hand； Do the exercise according to the description of Fig．1 6．Exercise 23 Twisting the waist： Move the ieft foot half a step forward with the outer side ofthe foresole touching the ground。At the same time，hold out theleft hand to the front at the same height of the waist and move thehand leftward and backward in a circumferential way，the palmfacing up． Turn the upper body leftward with the left hand and swingthe right arm towards the left front，keeping the forearm a littlehigher than the shoulders．Bend the arm at the elbow．Point thefingers downward in a natural way．Incline the palm in the direc-tion of lower belly．The eyes look at the left hand. As the left hand moves，lean the upper body towards thefront-left．The centre of gravity shifts to the left foot and the heelsare lifted up．When the left hand moves to the rear left，swiftlyturn the body and the right shoulder and arm clockwise，whichmakes the arms swing accordingly．The right arm swings back to aposition by the right side of the waist，bends at the elbow at an an-gle of about 9 0。with the palm facing up and the fingers facingforward．The left arm also swings towards the upper front untilthe left palm gets to a position just opposite to the forehead and isabout 8—1 0 inches away from it．Next crook the left arm like acHrve．At the same time，turn the body to the front，the waist andhips turning with it．Lower the right heel quickly to the ground；thecentre of gravity shifts to the right foot.bend the knee a little bit.Then lift the left heel up with its foresole touching the ground．The eyes look at the left palm．Exercise 24 Putting down the wings and sending back the Qi： The left arm turns inward with the palm facing the ground．And then the hand goes on to move to a position be-hind the left part of the buttocks with the left palm facing back—ward and the fingers pointing to the ground．The arm bends a littlein a natural way．Lift the right heel a little bit。The centre ofgravity shifts to the left foot．The eyes look forward.Exercise 25 Spreading a single wing： The centre of gravity remains on the left foot，the right footsteps half a step forward with the outer edge of the foresole touch-ing the ground．Hold out the right arm to the front horizontally，with the palm facing a little inward as well as upward，and thefingers spreading naturally．The hand is at a position as high as theshoulders．The posture of the left hand remains unchanged．Thenmove the right hand rightward in a curve with the arm bending alittle，and the upper body turning rightward，too。The eyes lookat the right palm．When the right arm gets to a position at the rear of the rightside，bend the right arm and turn it inward．Then go on to movethe right hand rightward and downward，SO that the right HeguPoint touches the right Shenshu Point．The palm faces up and thebody turns forward．The eyes look forward.Exercise 26 Stepping forward and stretching the wing： The centre of gravity shifts to the right foot。The left foottakes half a step forward with the outerside of the foresole touchingthe ground．At the same time，while turning counter-clockwisethe left arm first stretches forward and then moves back to a posi-tion by the left side of the waist．The arm bends at an angle ofabout 9 0。The palm faces up as well as a little inward．The fivefingers spread naturally。The eyes look at the left palm．Exercise 27 Twining the head and passing across the ear： The relative position of the feet remains unchanged．Twistthe upper body leftward at the waist．The right hand moves awayfrom the right Shenshu Point and swings outward with the rightarm．The palm turns to face the body and the hand moves up left-ward of the body．passing by the front of the abdomen．As theright hand passes the left shoulder，left ear and the back of theneck，the palm faces each one in succession． When the right hand gets to a position near the back of theneck，the upper body and the head turn to the front．Then the righthand goes on to move to a position near the right ear，the palmfacing the ear．Relax the shoulder and bend the arm at the elbow。which points to the rightside of the front．The eyes look forward.Exercise 28 Pressing down the Qi： When the right hand gets to the position opposite to the right ear，let down the right arm and turn the palm to face the ground．Tighten the wrist，spread the fingers with the finger tips pointingto the front and p, , , , , , ress the hand down until it gets near to the side ofthe right hip．At the same time，turn the left palm up and raise thehand to a position as high as the shoulders．Bend the arm a littleand incline the left palm a bit towards the head．The eyes look atthe left palm．The relative position of the feet remains unchanged．Exercise 29 Pushing up the Qi： Turn the right arm clockwise s, o as to let the palm push up-ward．Move the arm forward and upward in a curve until it getsto a position as high as the shoulders．The palm faces up，inclininga little inward．The arm is a little bent．At the same time，movethe left hand down with the palm turning until it gets to the leftrear of the body，the palm facing backward．The eyes look at theright palm．The centre of gravity shifts to the left foot-The rightheel is lifted up．Exercise 30 Sending back the Qi： When the right hand gets as high as the shoulders，turn theright arm counter-clockwise and bend it swiftly at the elbow，thetip of the elbow pointing to the right fron.Contract the fingers ofthe right hand to form a claw and place it at the right QuepenPoint．At the same time，the left hand swiftly moves forward andupward，as if it were scooping something until the palm gets to aposition facing the forehead at a distance of about 8—1 0 inches．The eyes look at the left palm．The centre of gravity immediatelyshifts to the right foot，with the right heel touching the ground．Bend the right leg a little，and raise the left heel．Exercise 3 1 Bringing down the moon： Bend the right knee with the center of gravity shifting to theright foot．Stretch the left leg naturally with the outer edge of thesole touching the ground．Do not move the left arm．The righthand leaves the right Quepen Point(supraelavicular Fossa)with itsfingers spreading out naturally．The right arm extends backward atfull length with its palm turning outward．At the same time thebody turns rightward with the eyes looking at the right hand．Thenthe right arm spreads upward and falls and moves forward fromthe right in a circumferential way towards the left front with thepalm turning upward and the fingers pointing forward．At thesame time，twist the body towards the left and bend the body for-ward and downward．The right arm，passing the lower abdomen，moves to a position in front of the left arm．The eyes look at theright hand.Exercise 32 Turning round： Slowly turn round to the right，the two heels working as ax-es，until getting to a position which forms a l 8 0。angle with thestarting point．Bend the left leg，the centre of gravity shifts to theleft foot．Bend the right leg a bit and lift the heel a little．Contractthe buttocks and straighten up the body．Then move the left handdown passing the chest and the belly to the right side of the bodywith the palm facing up backward and the fingers pointing downand backward．The Hegu Point(Connected Valleys)faces the hip．The right arm moves slowly to the right and upward with the body.Bend the right arm at the elbow，with the palm facing theforehead．Look at the centre of the right palm．Exercise 33 Stepping forward and looking at the palm： The centre of gravity shifts to the right foot and the left foottakes one step forward．Bend the left leg a little at the knee withthe anterior sole touching the ground．At the same time，the left arm bends at the elbow with the fingers pointing upward and the palm facing the forehead．Look at the centre of the left palm．Move the right arm to the right until the palm faces the rightTaiyang Point(the sun，it is in a sunken point，at an angle，aninch from the right eyebrow and the eye).Exercise 34 Glancing"at the“moon”： The outer part of the left anterior sole touches the ground，keeping the inner part hollowed．The left hand keeps still．The right arm stretches 0ut to the right with the upper body turning to the right．Then，the right arm swings down towards the left in a cir-cumferential way．The body turns to the left with it，bends a greatdeal slowly and gradually and bends considerably forward towardsthe left．The right hand moves in a circumferential way until itgets to a position beneath the left arm，then，the forearm swingsup to the leftward swiftly with the palm facing the body upwardand the fingers pointing up leftward．The neck turns to the left andthe eyes look up to the left．straightened upward and the two hands rested at the two sides ofthe left knee．At this time。kneel with the left knee in front of theright one，and press the wrists downward from the front of the leftknee to the back of its foot．The forepart of the right foot moves abit inward and the right knee leans likewise，with the heels liftedup．The centre of gravity rests mainly on the right foot．Thenraise the upperbody a bit with the hands lifting up at the same timeand the wrists and fingers relaxed．Then press the hands down-ward as before and kneel again．Repeat this three times．The eyeslook at the hands．Exercise 36 Turning round and pressing the Qi： Keep the two arms in the same way as before，and turnround 9 0。to the right，the two soles working as axes，the right legbeing in front of the left one．The fore part of the left foot movesa bit inward and the knee leans likewise，with the heels lifted up．The centre of gravity rests mainly on the left foot。Press the wristsdownward from the right knee to the back of the right foot andkneel with the right knee in front of the left one．．Do the pressings3 times .Exercise 37 Fluttering the wings： Relax the wrists and quiver the two hands and two arms fly-ing up and down(the amplitude of quivering is small，the fre-quency of it is high)．And at the same time，hold up the arms for-ward.While doing this，get up slowly，stretching the two legs.The centre of gravity shifts to right foot，lifting up the left heel.The two arms keep quivering and rise forward and upward untilthey are straightened and slanting high above the head，the palmsfacing forward．Look straight ahead．The centre of gravity shiftsto the left foot．Lower down the left heel and raise the right one.Exercise 38 Looking at the water： The centre of gravity shifts forward to the right foot．‘Theleft heel lifts up and both arms roll inward in a circumferentialway，quivering downwards and spreading out to the left and rightsides until the hands get near the buttocks and the arms form twocurves on both sides of the body．The palms face each other andthe upperbody leans forward a little with both heels lifting up.Look down at a point four or five feet away． After a short pause。both arms move in a circumferentialway，quivering upward and forward until they are about the sameheight as the shoulders，with the palms facing downward and thefingers pointing forward．The centre of gravity shifts backward tothe left foot.The right heel is lifted a bit．The upper body leans alittle backward and the eyes look forward．Exercise 39 Swooping over the water，left，right and left：1.Left swooping． The centre of gravity is on the left foot．Both arms quiverand move slowly in a circumferential way to the left，the tipperbody also turns to the left．The left arm stops at the upper leftwith the hand higher above the head．The palm faces forward andthe thumb points downwards．At the same time，the right armmoves breast-high to the left side of the head．The right palmfaces downwards，a little bit inclining to the left．Both the armsbend a little，look at the left hand．2．Right swooping． The centre of gravity shifts to the right foot．Lift the left heel．At the same time，the body turns back to normal position，both arms quivering and moving with it．The eyes look straightforward·Then both arms slowly move in a circumferential way tothe right and the upper body twists to the right also and leans a bitforward．The right arm moves to the upper right，with the handhigher above the head．The palm faces outward and the thumbpoints downward．The left arm moves to the right side and is ashigh as the chest，with the palm facing downward and a little bitinclining.Both arms bend a little．The eyes look at the right hand．3．Left swooping． Do the same as§1.Then the centre of gravityshifts forward to the right foot．Lift the left heel．Move andquiver both arms from left to the front and hold them up horizon—tally.At tbe same time，the body tHrns back to the normal posi—tion．The eyes look forward． Note that the above practice must be done continuously andboth hands must keep quivering．Exercise 4 0 Drinking water，3 times：The left foot takes one step forward with the fore part of thesole touching the ground。Both arms move and quiver to the leftand right，towards the back with the palms facing downwards．Bend the right leg at the knee a great deal，and keep the left legstretched naturally．Lean the upper body forward and meanwhilemove the hands to both sides of the waist with the arms bending atthe elbows.Then move and stretch the arms forward along both sides ofthe left leg until they get to a position above the left foot．Thepalms still face downward and the fingers point forward．Mean—while，raise the head but look downward．This is“drinkingwater”for the first time(Fig．37—2)．Then raise the upper bodyand bring the two hands back to both sides of the waist by bendingthe arms at the elbows．Repeat the above actions once more，i．e．stretching out the hands along both sides of the left leg and leaningthe upper body forward，and perform“drinking water”a secondtime．Then do the same．and perform“drinking water”a thirdtime．Exercise 4 1 Looking at the sky： While“drinking water”for the third time and stretching for—ward the arms along both sides of the left leg to a position abovethe left foot，raise the upper body slowly，the centre of gravitybeing shifted to the left foot．Stand up and lift the right heel．At thesame time，both arms rise with the body and quiver upwards．Thepalms face forward．The fingers point upwards，and the eyes risewith the arms and look upward and forward．Exercise 42 Giving back the Qi： Both arms quiver and drop down in the opposite direction un—til the hands get beside Dantian．At the same time，the right foottakes a step forward to be parallel to the left foot．The two feet areapart as wide as the shoulders are．Spread the five fingers of theleft hand and cover the hand in a hollow way on the upper left ofthe Dantian．Cover the right hand on the lower right of it in a simi—lar way except that four of the fingers draw close together．Thefingers of both hands point to each other at a distance of more thanone inch．Then the fingers of both hands keep close to the belly andquiver three times，with an interval of 3—5 seconds’stillness af—ter each quivering．The eyes look straight ahead.Exercise 4 3 Grasping the Qi： The right hand rises up and stretches forward until the armgets to a position as high as the shoulder．The palm faces downward．Then clench a hollow fist and，draw and bend thearm at the elbow until the fist gets in front of the chest，makingthe upper hole of the fist face the right Qihu Point(a point belowthe middle of the collarbone，being four inches away from the mid—line of the chest)．Relax the shoulders and keep the armpits in ahollow way．Move the elbow outward and horizontally．The eyeslook forward．This is called grasping the Qi for the first time.Then the left hand and arm do the same as the right handand arm did．Both hands and arms repeat the above practice 5times alternately．The position of the feet remain unchanged．Exercise 44 Capturing the Qi，with the palm turning over： The right hand swings out and the arm stretches forwardhorizontally with the palm facing upward.Thenclench the fist in a hollow way and draw it back to the front of theright side of the chest by bending the elbow with the low hole ofthe right fist facing the right Qihu Point。Relax the shoulders，keepCapturing the Qi with the palm turning the armpits in a hollow way and look forward．Then the left hand swings out and the arm stretches forward horizontally with the palm facing upward．After this，clench the fist in a hollow way and draw it back to the front of the left side of the chest by bend— ing the elbow with the low hole of the fist facing the left Qihu Point．Relax the shoulders and keep the armpits in a hollow way and look forward．Both hands and arms repeat the above practice for five times alternately．The position of the feet remains Un— changed． Exercise 45 Holding the ball： Having done the above．go on to lower both elbows。Then raise both arms upward and move them inward in a circumferen— tial way．Open the fists and move the arms leftward and rightward respectively and drop them in a curve．Meanwhile bend the body to form a 90。angle，but keep both legs straight with Baihui point facing forward．The arms hang in front of the legs．Bend both wrists a bit to make the palms face upward．The fingers of both hands point to each other naturally at a distance of over a foot． This results in an action like that of holding a ball within both hands．The eyes look at the hands．The position of the feet remains unchanged． Exercise 46 Kneading the ball： Raise the body a bit and turn to the left．And at the same time，the hands and arms are in a posture of holding an imaginary ball，and move with it to the left side of the belly．The right handand arm rise and move inward with the palm facing downward，opposite to the left palm at a distance of about 6 inches．Both handskeep the posture of holding a ball．The eyes look at the hands．Then both wrists，arms and the fingers of both hands move coun—ter—clockwise in a horizontal way，(The palms keep facing eachother and one beneath the other all the time．)like kneading theimaginary ball between the hands．At the same time，both arms move with the upper body from the left side to theright，passing by the belly．As the upper body turns，the hands arekneading the ball．Knead the ball l 0 times．The hands move to theright side of the belly．The eyes look at the hands．Bend the kneesa little bit，and the position of the feet remains unchanged.Exerclse 4 7 Twisting and kneading： When the ball is kneaded to the right side．turn over the palms，so as to put the left palm over the right one，with the palms facing each other．Then the wrists，arms and allthe fingers turn round the imaginary ball clockwise about eighttimes。While doing SO，twist the upper body to the left and movethe ball from the right to the leftside，passing by the front of the belly．Then move the upper body to the right and turn round the ball 2 times until it gets to the front of the belly．The body facesforward.The position of the feet remaining unchanged and theeyes looking at both hands．Exercise 48 Holding the Qi： Get the upper body up and stand straight and at the same time raise both arms upward in a horizontal way．Then move the armsinward in a circumferential way with both hands coming downfrom both sides of the body．Meanwhile lean forward about 9 O。with both legs standing straight．Baihui faces forward。While botharms hang down at a position between the front and outer side ofthe legs，bending at the wrists SO as to make the palms face up—ward．And the fingers of both hands point to each other，spreadingout in a natural way，at a distance of about one or two feet．andresulting in a posture like that of holding something heavy．Thenbend a little bit at the knees and slowly hold up this“thing”to thefront of the chest，the body being ra~ed at the same time．The eyeslook forward．The feet position remains unchanged．Exercise 49 Distributing the Qi： Go 0n holding the Qi up to the front of the forehead．Botharms turn inward to make the palms face the body．The arms bendin a curve。Both hands are of the same height as the forehead．Thefingers of both hands point to each other at a distance of about 3inches． Then both hands slowly go down to both sides of lower Dan—tian，passing along the head，the chest and the belly．After a shortpause，let the arms hang clown separately on both sides of thebody。Look straight ahead．The feet position remains unchanged.Exercise 5 0 Thrusting out the wings： Extend both arms forward horizontally．Relax the wrists．Thepalms face downward．Then bend the arms at the—elbows and 10werthem slowly．Make the distance between the elbows wider than thatbetween the shoulders．At the same time，relax both hands andbend at the wrists．The hands are at a position a little bit higherthan the shoulders．Look forward．Then raise bothhands to make the palms face forward and quickly push in thesame direction．The Hukou Points face each other．The fingerspoint upward and at the same time slant inward．The hands are ata position as high as the forehead．The thumbs are at a distance 0fabout 3—4 inches．The distance between the fingers of both handsare nearer·The eyes look at the hands．The position of the feet re—mains unchanged．Exercise 5 1 Turning over the wings： Drop both hands by bending at the wrists．Draw the fingersand thumbs together in a shape of a claw．The palms incline in—ward·Fhe fingers point downward．Look forward．The feet positionremains unchanged．Exercise 52 Bringing the wings to the back： Both arms fall down outward a bit，and circle in opposite di—rections passing by both hips．The arms bend at the elbow so as to make both Hegu Points(the right and left Connected Valleys)touch the parts outside both Shenshu Points(the right and left Kid—ney Shu).Relax the“claws”The fingers spread out naturally．The palms face upwards．Keeping the hands at their positions．press the back and quiver three times，each of which lasts 3—5seconds．The eyes look straight ahead．The position of feet remainsunchanged．Exercise 53 Fluttering the wings and flying up and down (seven times)： Both hands go down from the two Shenshu Points and moveforward in a circumferential way，passing both sides of the body until they get to a position as high as the shoulders．The palms face downward and the fingers point forward。The arms bend a bit.The eyes look straight ahead．1．Flying up to the left． Bend the right knee．The centre of gravity shifts to the rightfoot．The left foot takes one step forward．The left knee crooks alittle bit．The front outer part of the left sole touches the ground．The heel of the foot is lifted up．The right hand presses down in a circumferential way to a position in front of the lower abdomen．The right arm is bent at the elbow，SO as to make the curved palmface the Lower Dantian．The fingers spread out naturally，pointingto the left．While at the same time，the left arm moves up leftward until it gets to a position higher than the head and bends a little．The left wrist and all the fingers form a“claw”．The upper bodytwists a little to the left．The eyes look at the centre of the left palm．2．Flying up to the right． Bend the right knee．The centre of gravity shifts to the leftfoot。The right knee crooks a little bit．The front outer part of theright sole touches the ground．The heel is lifted up. The left hand presses down in a circumferential way to a po—sition in front of the lower abdomen．The left arm bends at the el—bow so as to make the curved palm face the Lower Dantian.Thefingers spread out naturally pointing to the right．While at thesame time the right arm moves up rightward until it gets to a posl一tion higher than the head．The arm bends a bit．The right palmfaces down towards the body．Relax the right wrist and all the fin—gers to form a“claw”hanging down naturally．The upper bodytwists a little to the right．The eyes look at the centre of the rightpalm．
DO the above two series of practice alternately seven times.Exercise 54 Turning round： After the last exercise，proceed to move the left arm down and the right one up．Relax the wrists．The arms raise forward to a Dosition in front ofthe abdomen．Straighten the two legs.Turn the body to the normal posture．Then，the hands begin to auiver and the body turns round clockwise 1 8 0°，with the heels working as axes．The eyes look straight ahead.Exercise 55 Flying up： From the last exercise go on to turn round clockwise 1 8 0°tothe right backward and at the same time quiver the arms and slow—ly raise them up passing by the abdomen．The palms face forwardand the fingers point upward．The right foot，with its heel liftedup，is before the left foot．The centre of gravity lies On the leftfoot-The eyes look forward.Then both arms comingdown to the left and right sides while quivering of the body．Exercise 5 6 Flying over the water(seven times)：11．Flying over the water to the left： The centre of gravity shifts to the right foot．The left foottakes one step forward with thd front part of the sole touching theground．Bend the left knee a bit and quiver and raise both arlylsforward to a level position．The arms point forward．Then bend the right leg at the knee and lean the upper body forward and turnleftward about 45°．And at the same time，the two arms auiver and move leftward in a circumferential way．The left hand movesto a higher position than the head with its palm facing left and itsthumb pointing slantingly downward．The right hand reaches out tothe left front at about the height of the chest．The palm facesdownward.Both arms bend in a natural way．The eyes look at thehand．2.Flying over the water to the right： 2.Raise the upper body，the centre of gravity shifts to theleft foot．Bend the left knee．The right foot takes one step forward．with the front part ofthe sole touching the ground，and the rightknee bends a bit．Bend the upper body forward and turn to theright about 45。．At the same time，the two arms move from theleft t0 the right．quivering in a circumferential way．The righthand rises up towards the upper right until it gets to a positionhigher than the head。The palm faces the right．The thumb pointsslantingly downward．The left hand reaches out to the right fore—front to a position as high as the chest．Both arms bend in a naturalway．The eyes look at the right hand． Repeat the above tWO series of exercises alternately seveDtimes．Exercise 57 Turning round：Do the same as described in§54.Exercise 58 Flying up： Do the same aS described in§55.Exercise 59 Looking for food(seven times)：1．Looking for food on the left. The left foot takes 0ne step forward，the centre of gravity be—ing shifted to the right foot．The left leg gets straightened natural-iy．The edge of the left sole touches the ground-The right kneebends a great deal and the upper body leans forward·The twO armsswing towards each other and cross in front of the left knee，theleft arm over the right one．The eyes look downward and a blt ior-ward．2．Looking for food on the right． The upper body rises up a little and at the same time，botharms swing to the left and right sides of the body in a natural way．The centre of gravity shifts to the left foot．The rightfoot takes a step forward．Bend the left knee and the upper body alittle，and at the same time the arms swing back towards eachother's direction SO as to form a cross in front of the right knee，the left arm over the right one．The eyes look down—ward and a bit forward． Repeat the above two series of exercises alternately severtimes．Exercise 6 0 Turning round： Having finished the above exercises，raise up the upper bodyand straighten the right leg．In the meantime，both arms moveaway from the front of the left leg and bend at the elbows so thatthe fore arms are lifted up．Relax the wrists and hang both handsin front of the belly with the palms facing downward．The armsare crooked．The elbows are at a distance a little wider than that ofthe shoulders．Look straight ahead．Then turn roundclockwise 1 8 0。，with both heels turning as axes．The centre ofgravity shifts to the left foot．The posture of hands remains tin—changedExercise 6 1 Looking for the nest，pressing the hands down on the sides(1eft；middle；right；right；middle；left；mid— die.l．On the left． The left foot takes one step forward with the sole touching the ground．The centre of gravity shifts to the right foot．Twist the waist to the left a little and a t the same time nlove the two hands to the left side of the waist．The fingers of both hands spread out and point to each other at a distance of about an inch．The hands press with a slight force from the waist down to the outer side of the left hip with the palms facing downward and the wrist straightened．The right leg bends a bit．The eyes look at both hands．2．In the middle． Straighten the right leg with the heel being lifted up．The cen-tre of gravity shifts forward to the left foot．while at the same time relax both wrists and bend the elbows So as to lift the hands to a position in front of the upper belly．Turn the body and face for—ward．The right foot takes one step forward with the fore sole touching the ground．Then the two hands press down with a slight force to a position in front of the lower belly．Bend the left leg a little．The eyes look at both hands．3．On the right． Straighten the left leg and lift up the heel．The centre of gra-vity shifts to the right foot．At the same time，relax the wrists and bend the elbows to lift the hands to a position right of the waist．The upper body turns a little towards the right．Then the left foottakes one step forward with the fore sole touehing the ground．Bend the right leg a bit．The hands press down with a slight f。rcefrom the waist t。the right side。f the hip with the fingers p。intingtoeach other.The eyes look at both hands．4．On the right． the right foot takes one step forward．The centre Of gravityshiftsto the left foot.Then，as before，the two hands press downwithaslight force from the waist to the right side of the hip．5．In the middle． theleft foot takes one step forward．The centre 0f gravityshifts to the right foot．The body turns to face forward．The handspress down with a slight force from the waist to the lower ab—domen．6．0n the left The right foot takes one step forward．The centre of gravityshifts to the left foot．The two hands press down with a slight forceto the left side of the hip．7．In the middle． The left foot takes one step forward，the centre of gravity be—ing shifted to the right foot．The two hands press down with slightforce to a position in front of the lower abdomen．Themovements are the same as described in the second section．Exercise 6 2 Turning round and quivering both arms From the last exercise(after the 7th“looking for the nest”)goon to shift the centre of gravity to the left foot and turn counter—clockwise 90。，the left heel working as axis．(The action is per—formed in the same direction as that at the beginning．)The rightfoot turns to the left and takes half a step forward to parallel theleft one．The distance between the two feet is about the same asthat between the shoulders．Lift both heels a little，and at the sametime the arms quiver and rise up，passing the chest，and movinguo in a circumferential way on both sides of the body until gettingto a position higher than the forehead．While the body turns，thearms are quivering．The distance between the etbows is wider thanthat between the shoulders．The palms face downwar．d with thehands facing the head and a little inward．The eyes look straightahead．Exercise 6 3 Sleeping peacefully and recovering the Qi： Move down both arms quivering and passing by the face andthe chest to a position in front of the abdomen．Then stop quiveringand squat down with both heels lifted up．Then get both arms closeto the body and place the hands on both sides of Lower Dantianwith the fingers pointing together to one another at a distance ofabout one inch on the Dantain Point．Then lean a little forward and shut the eyes so as to fall intorepose for half a minute．Exereise 6 4 The final actionOpen the eyes，raise the head and stand up gradually．Dropboth arms in a straight way so that the hands are on either side ofthe body．Lower both heels to touch the ground．Then slowly movethe arms ina circumferential way forward and upward to a posi-tion 1n front of the forehead，the palms facing the head．Then sl0w-ly drop both hands down，passing the chest,the abdo-men，the lower abdomen with the palms，facing inward and hangthem down on both sides of the body．Let the Qi settle down to tbeLower Dantian.At last，move the right foot ahead 0f the 1eft one．and hold the body upright．The eyes look forward.