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15 Advisable Actions
- It is advisable to comb your hair often.
- It is advisable to rub your face often.
- It is advisable to move your eyeballs often.
- It is advisable to rap on your ears(occiput) often.
- It is advisable to click your teeth often.
- It is advisable to swallow your saliva often.
- It is advisable to warm your back often.
- It is advisable to protect your chest often.
- It is advisable to massage your abdomen often.
- It is advisable to contract your anus(muscular contraction) often.
- It is advisable to rub your soles often.
- It is advisable to shake your limbs often.
- It is advisable to touch your palate with your tongue often.
- It is advisable to keep your skin dry often.
- It is advisable to be silent when you relieve yourself.
Various Impairments & Injuries
- Reading for too long brings impairment of blood.
- Sleeping for too long brings impairment of Qi.
- Sitting for too long brings impairment of flesh.
- Standing for too long brings impairment of bone.
- Walking for too long brings impairment of tendons.
- Thinking for too long brings impairment of spleen.
- Too much anger brings impairment of liver.
- Too much worry brings impairment of heart.
- Too much sorrow brings impairment of lung.
- Too much horror brings impairment of kidney.
- Too much food brings impairment of stomach.
- Too much exertion brings impairment of diaphragm.
- Being injured by wind in spring usually causes diarrhea in summer.
- Being injured by heat in summer usually causes malaria in autumn.
- Being injured by dankness in autumn usually causes a cough in winter.
- Being injured by cold in winter usually causes seasonal febrile disease in spring.
- Being full and drunk to copulate causes exhaustion of spirit and strength.
- Speaking during midnight’s sleep causes much loss of Qi.
- Sitting(or sleeping) in wet places causes numbness,arthralgia or leprosy.
- Braving wind and rain causes somatic heaviness and pain.
- Overeating causes dysentery and abscess.
- Do not take food after your anger.
- Do not be angry after your meal.
- Do not take cold food or drink after being drunk.
- Do not sleep immediately after being sated with food.
Energy Flow(Qi) Cultivation Methods
In the midnight, a little while of still and quiet sitting(without thinking) is substantial to generate Qi in your whole body.
Whenever you are free, stir your tongue in the mouth, touch your palate with your tongue, wait for the saliva to be produced, gargle with the saliva in the mouth, gulp the saliva down with a gurgling sound, meanwhile quickly draw in a breath of fresh air through your nose and mentally direct(envision,as if you see) the fresh air accompanying the saliva(regarded as an energy flow) to flow down to “Dantian”(the point 2” below the navel inside the underbelly, hold on for a little while. Now slightly contract up your anus, mentally direct the energy flow to go backwards to “Weilu” , then to flow upwards through “Jiaji” and “Yuzhen”, and finally to arrive at “Niwan”. Now this is a completed circle. So go round and begin again.
Frequently doing this exercise will make you healthy, strong and energetic. And you will have a sensation of the energy flow flowing in your body.
Translated by W. Zhiliang from some Chinese Traditional Medicine books published in the Qing Dynasty.
Kidney Regulation Exercise
Functions: Regulates the blood and of the Kidney Channel, nourishes the kidneys, strengthens Yang (vital function), and invigorates primordial energy. Methods
1. Taking Black Qi. Assume a standing, sitting, or lying posture and relax. Place the tongue against the palate and expel distractions. Tap the upper and lower teeth together 36 times, and stir the resulting saliva with the tongue. After tapping, swallow the saliva in three segments sending each one down to the Dantian. Imagine the color black. Inhale it nasally and fill the mouth with it. Send it slowly to the kidneys during expiration. Repeat this 6–12 times. Resume starting posture to complete exercise.
2. Rubbing the Abdomen and “Chui.” Stand or sit, place one hand against the lower abdomen, and inhale slowly. Utter “Chui” when exhaling and stroke the lower abdomen with the palm simultaneously. Repeat this for 10 or 20 respiratory cycles.
3. Strengthening the Kidney and Guiding Qi. Stand erect, make hollow fists and apply them against the soft parts at the sides of the waist (the kidney area). Turn the waist counterclockwise and clockwise for 6 times in each direction.
4. Rubbing the Renal Regions. Stand or sit, put the two hands on the sides of the waist, and then rub the entire area 36 times while concentrating the mind on the waist.
The Kidney Regulation Exercise is used for health preservation and for the prevention and treatment of pain along the spinal column, tinnitus, deafness, frequent urination, aversion to cold, and coldness or dampness of the genitals. It is also used to treat nephritis, neurosis, and cystitis. Those with kidney deficiency may practice Taking Black Qi. Rubbing the Abdomen and “Chui” may be practiced by those with dampness and itching of the genitals due to dampness and heat of the lower Jiao (Xiajiao lower portion of the body cavity). The exercise can be performed with emphasis on Strengthening the Kidney and Guiding Qi to treat syndromes of both deficiency and excess types. For the middle aged and older people, frequent practice of Rubbing the Kidney will help to invigorate Yang and strengthen the kidneys. Strengthening the Kidney and Guiding Qi and Rubbing the Kidney are also suitable for those with deficiency of Kidney Yang manifested by pain and weakness of the waist, spermatorrhea and impotence.
Points for Attention
Practice the exercise once in the morning and once in the evening or up to 4 times a day. Lead a balanced life with moderate sexual activity. Young people should avoid masturbation so as to cure seminal or involuntary emission.
Reference: Qigong for Treating Common Ailments: The Essential Guide to Self Healing by Xu Xiangcai p. 44 – 45
Essences Of Wudang -Ten Daoist Steps
Wudang Dragongate Kungfu Schools Headmaster introduces one of the most important essences for wudang daoist arts. The ten daoist steps which are shown here are only the yang part of the whole set which also includes the very advanced ten yin steps. The steps are movements which contain many different aspects of training like balance, qi development, qi control, breathing, coordination, flow, strength and internal cultivation.
The ten daoist steps include the cat step, taiji ball step, contemplating the dao step, yin yang harmony step, crane step, turtle step and more.