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[Method 1] Sit upright, extend both legs fully and relax them. Relax the whole body, inhale, and guide the Qi downward, making the heart feel soft, comfortable, and relaxed. Then, bend one leg and place it under the knee, exerting force to stretch it out; extend the other leg, pointing the toes upward to create tension. Lie supine with the head not touching the mat. Exert force with both hands pushing forward, and pull the head upward and backward simultaneously. Perform these movements together for fourteen repetitions (two sets of seven). Repeat alternately with the other foot. This method alleviates foot pain, coldness in the waist and shoulders, blood-cold wind-bi syndrome, and gradually reduces damage.

[Explanation] Adopt an upright sitting posture, straighten both feet, relax the whole body while inhaling, and guide the Qi downward so that the mind feels soft and loose. Then, flex one foot and place it under the knee to unfold the foot, while extending the other foot and curling the toes upward as much as possible. Next, lie back supine; before the head touches the mat, immediately extend both hands forward with force and push the head upward and forward as if being pulled. These actions must be performed simultaneously. Repeat up and down fourteen times, then switch feet and repeat fourteen times. It treats foot pain, coldness in the lower back, blood-cold wind-bi, and conditions of gradual deficiency.

[Method 2] Lie prone, look sideways, turn the heels inward, extend the waist, inhale through the nose, and practice breathing to the utmost limit for seven breaths. This eliminates string-like pain, muscle spasms, soreness, and weakness/numbness in the feet.

[Explanation] Lie prone, look to the side, tuck the heels inward, extend the waist, inhale through the nose, and practice breathing to the limit for seven cycles. It can eliminate string-like pain, spasms, soreness, and numbness/weakness in the feet.

[Method 3] Sit with both legs extended. Disperse the Qi toward Yongquan (KI-1, Bubbling Spring). Repeat this three times. Once the Qi has thoroughly reached the destination, retract the right foot, bending and curling it. Immediately grasp and pull the Yongquan point on the sole of the foot with both hands. Press the foot forward against the hand while pulling the hand backward, achieving maximum tension simultaneously. Exert force with both hands and feet, and mentally send the Qi downward twenty-one times (three sets of seven) without losing the Qi. Regular practice dispels cold Qi from the kidneys and relieves cold knees and foot pain.

[Explanation] Sit with legs stretched out. Use intention to guide the internal Qi to disperse to the Yongquan point on the sole of the foot, repeating this process three times. After the Qi completely reaches Yongquan, bend the right foot. Immediately use both hands to grasp and pull the Yongquan point on the sole. Step the foot forward while pulling the hand backward, performing these actions simultaneously with force in both hands and feet. Mentally direct the Qi downward twenty-one times, ensuring no loss of Qi. Frequent practice treats cold Qi in the kidneys and cold knees with foot pain.

[Method 4] Bend one leg, pointing the toes upward to create tension. Place the other foot flat on the knee of the bent leg. Relax the mind and body, guiding the Qi to the feet, and exhale downward from the heels. Push one knee downward onto the ground with force, while pressing the other hand backward against the mat. Achieve the extreme position simultaneously. Repeat on the left side for fourteen repetitions (two sets of seven). This alleviates acute pain in the knees and thighs.

[Explanation] Flex one foot, curling the toes upward as much as possible; place the other foot in the middle of the knee of the flexed leg. Relax the mind and body, guiding the Qi to the feet, and exhale downward from both heels. Then, push one knee downward to the ground with one hand, and press the other hand backward against the floor, acting simultaneously with effort. Exchange sides and perform the same movement fourteen times each. This removes acute pain in the knees and thighs.

[Method 5] Place one foot flat on the ground. Extend the other foot backward, placing the Jie Xi point (located at the ankle) against the heel of the grounded foot. Push both hands forcefully backward to one side. Turn the torso sideways as if rotating, reaching the extreme position for fourteen repetitions (two sets of seven). Repeat on the opposite side. This alleviates foot pain, bi-syndrome with stiffness, and lower back pain.

[Explanation] One foot steps on the ground, the other foot is placed backward with the Jie Xi point (at the ankle joint) resting on the heel of the grounded foot. Both hands exert force extending backward to one side, turning the body sideways with effort for fourteen repetitions. The same action is performed on the other side. It removes foot pain, bi-stiffness, and lower back pain.

Summary:
The disease referred to as "Hong Kong Foot" (Jiaogong) in Traditional Chinese Medicine refers to a condition characterized primarily by weakness in the legs and feet and difficulty in walking. In ancient times, due to its main symptom of flaccid paralysis of the feet, it was also known as "Huan Feng" (Slack Wind) or "Jiao Ruo" (Foot Weakness). Generally, it can be divided into two types: those with swollen feet are called "Wet Hong Kong Foot," and those without swelling are called "Dry Hong Kong Foot." If Dry or Wet Hong Kong Foot presents with symptoms such as shortness of breath, chest tightness, palpitations, restlessness, and thirst, it is termed "Hong Kong Foot Rushing to the Heart," which is a critical stage of the disease.

This section advocates combining dynamic and static exercises for the Daoyin (guiding and pulling) treatment of Hong Kong Foot. In terms of dynamic exercise, the focus is on moving the feet, legs, and waist. In static exercise, emphasis is placed on exhaling while "relaxing the body to guide Qi downward, making the heart feel soft and comfortable"; "dispersing Qi toward Yongquan"; "sending Qi downward twenty-one times without loss"; and "relaxing the mind, exhaling Qi downward from the heels." The terms "relaxing the body," "relaxing the mind," and "making the heart feel soft and comfortable" require that during Qigong practice, one maintains "natural relaxation and stillness, with a calm mind and dispersed body," avoiding tension and overcoming distracting thoughts to consciously enter a state of comfort, ease, and tranquility. How can one achieve this relaxed and dispersed state? The text proposes two aspects: first, "relaxing the body," which involves indulging the body, limbs, muscles, and breathing, allowing them to be loose and unstrained, free from tension; second, "relaxing the mind," which means relaxing both body and mind simultaneously, without attachment, unaffected by distracting thoughts or sensory stimuli, focusing the mind on breathing and Qi circulation to "make the heart feel soft and comfortable," thereby entering the optimal state. By enriching the internal Qi and circulating it within the body, and then using intention to guide Qi to "disperse toward Yongquan" and "exhale downward from the heels," one can achieve the goal of "attacking disease with Qi" to treat Hong Kong Foot. The methods of "relaxing the body" and "relaxing the mind" correspond to the later "Song Jing Gong" (Relaxation and Stillness Exercise). "Song" (Relax) means relaxing the musculoskeletal system, and "Jing" (Still) means calming the mind. The two promote each other; after loosening, it is easier to enter stillness, and after entering stillness, one can relax further. Therefore, "natural relaxation and stillness, with a calm mind and dispersed body" is the basic requirement for practice and the key to mastering the skill.