〔原文〕彭祖谷仙卧引法除百病延年益寿。居常，解衣被，卧。
伸腰、填小腹，五息止，引肾。去消渴，利阴阳。
又云，伸左脚，屈右膝，内压之，五息止，引脾。去心腹寒热，胸臆邪胀。
挽两足指，五息止，引腹中。去疝瘕（假。腹中肿块），利九窍。
仰两足指，五息止，引腰脊。痹、偏枯，令人耳声（聪）。
两足内相向，五息止，引心肺。去咳逆上气。
踵内相向，五息止，短股，徐五络之气。利肠胃，去邪气。
掩左胫、屈右膝，内压之，五息止，引肺。去风虚，令人明目。
张胫两足指，号五息止。令人不转筋。
两手牵膝置心上，五息止。愈腰痛。
外转两足十通，内转两足十通止。复诸劳。
凡十节，五十息，五五二百五十息。欲导引常夜半至鸡鸣，平旦为之。禁饱食沐浴。
〔解说〕彭祖的卧式导引法，有除百病延年益寿的作用。导引时应在清静居室中，
松衣解带，仰卧于床进行。本导引术共有十节，每节以五息为一次，每节连做五次。每节
五息十节计五十息。每节连做五次，五五共二百五十息。导引时间宜在夜半至鸡鸣或平旦
（天大亮的时候）。导引前禁饱食和洗发澡身。
第一节∶仰卧伸腰，先引气至小腹（丹田），然后行五息，连做五次，共呼吸二十五息
（以后各节均如此进行）。这样可引肾中气行。治疗消渴，调和阴阳。
第二节∶伸出左脚弯屈起右膝，使右膝内压左脚上，行五息，连做五次，引脾中气行。可
祛除心腹内寒热邪气，胸膈受邪胀满不适。
第三节∶上体坐起，两臂前举，用手拉两脚趾，行五
息，连做五次，引腹中气行。可治疝气、腹中肿块，并可通利九窍（眼耳口鼻七
窍加肛门、尿道）。
第四节∶仰卧，两脚十趾伸直后仰，行五息，连做五次，引腰中气行。可治腰脊痹，
半身不遂，并可以使两耳听力聪明。
第六节∶仰卧，伸展两腿，分开两脚，使两足掌朝内转，足跟向外，脚趾相对，行五
息，连做五次，引心肺气行。可治咳逆上气。
第七节∶仰卧，两腿并拢，踵向内相对，脚尖向外伸展，行五息，连做五次。引大腿股
内气行，可疏通络脉经气（五络当为十五络脉）。通利肠胃，祛除邪气。
第八节∶仰卧，掩（关闭、停止）左胫（左腿不动），屈曲右膝，使右膝着左腿上，行五
息，连做五次。引肺中气行。可治疗体虚伤风，并可使人目明。
第九节∶仰卧，张开两胫和两足趾，呼号行气五息，连做五次。可治转筋。
第十节∶两脚向外转，引气十遍；两脚向内转，引气十遍，可治身体各种劳损疾病。
以上共十节，行二百五十息。
彭祖是古代著名养生家。据班固《汉书·古今人表》记述，彭祖姓 名铿，陆终氏第三子，
颛顼帝玄孙，轩辕黄帝第八代裔孙。《史记·舜本纪》说，彭祖自尧时举用，历夏，殷封于
大彭。大彭国，即今江苏徐州，至今徐州尚有彭祖宅、彭祖井等遗迹。彭祖精通养生导引方术，
年过百岁而不衰，葛洪《神仙传》说殷代末年，彭祖曾传授养生方术给殷王，殷王得彭祖方术后，
行之见大效，于是要杀掉彭祖，以断绝他再传授于人，彭祖得知即不知去向。七十年后有人在流河
之西见他骑着骆驼在行游。于是道家便列彭祖为仙人，《庄子·逍遥游》说∶“上古
有大椿者，以八千岁为春，八千岁为秋，而彭祖乃今以久特闻。”并指出彭祖是吐
呼吸、吐故纳新、熊经鸟伸，导引之术的创始人。孔子在《论语·述而》中说∶“述而
不作，信而好古，窃比我于老彭。”老彭就是彭祖。后世传为彭祖所述的养生导引方书
很多，孙思邈《备急千金要方》等书中收载有许多彭祖的导引论。
小结∶
本篇导引法有二种较为特殊的行气法，现讨论于下∶
1、引脏腑气法
“引肾”、“引脾”、“引肺”、“引心肺”、“引腹”、“引腰脊”等。都是指
以意念引内气入脏腑肢体以治病的方法。佛家的止观法，道家的服气法都对本法有所论然
，如《童蒙止观》中说∶“安心住在病处，即能治病”；《云笈七签》中说“长引吸而咽
之，存入所患之脏腑。若非脏腑之疾，是谓肢体筋骨者，亦宜先存入所主之脏也。闭极又
引，凡得九咽，觉其脏中有气，乃存其气攻于所苦之处。”这里的“引吸而咽之，存入所
患之脏腑……觉其脏中有气，乃存其气攻于所苦之处。”就是彭祖的引脏腑气法。其练法
是要“安心住在病处”，以意念想象纳入的“内气”到达患病的脏腑或肢体筋骨，待练到
可感觉到“内气”入了脏腑后，再引气攻所患之处，即可治疗该脏腑或肢体的疾病。如引肾
气可攻治消渴；引腹中气可攻治疝气∶引腰中气可攻治脊背痹痛，半身不遂等。
《备急千金要方》调气法，引彭祖论曰∶“和神导气之道，当得密室，避户安床暖席
，枕高二寸半，正身偃卧瞑目
闭气于胸中，以鸿毛着鼻上而不动，经三百息，耳无所闻，目无所见，心无所思，如此
则寒暑不能侵，蜂虿不能毒；寿三百六十岁，此邻于真人也。每旦夕面向午，展两手于
脚膝上，徐徐按捺肢节，口吐浊气，鼻引清气，良久，乃以手左托、右托、上托、下托、前托、
后托， 目张口叩齿摩眼押头拔耳挽发放腰。咳嗽发，阳振动也。双作只作，反手为之，然
掣足仰振，数八十九十而止。仰下徐徐定心，作禅观之法∶后闭目存思想见空中太和元气，
如紫云成盖，五色分明，下入际，渐渐入项，如雨初晴，云入山透皮入肉，至骨至脑，气渐渐
下入腹中，四肢五脏皆受其润，如水渗入地若彻，则觉腹中有声 然，意专思专，不得外缘，
斯须即觉元气达于气海，须臾则自达于涌泉，则觉身体振动，两脚蜷曲，亦令床位有声拉拉然，
则名一通。”文中的禅观之法就是引脏腑气法。
2、出声调息法
第九节的“张胫两足指，号五息止。”就是古代气功中的另一流派出声调息法。该法和多种
气功家所主张一呼一吸“皆不欲令己耳闻其气出入之声”者不同，而是主张随呼吸出入呼号出声，
类似“声音诱导法”。如先用鼻吸气，呼气时闭口，随着呼气用口鼻一起呼号发出“哼…… 的
共鸣音，随着“哼…… ”的声音鼓腹，入力丹田，可使气易贯丹田。许多练硬气功的，在运气行
功时也常发出“啊”、“哈”等呼号之声，而在武术中随功而出的“啊”、“哈”等声就
更高亢而有力了。本来呼吸的本身就带有一定的声音，发声有抒怀畅志，使气机流通的作用。气
功家利用发出的声音诱导气贯丹田或使气至肢体的某一部位，是完全合乎生理的。所以古代气功
家在练“六字诀”∶ 、呵、呼、嘘、吹、嘻
等功法时，有人也主张可以随呼吸呼号某一字，或者六字，以疗疾。一般呼号，
以随呼气出声为宜，呼气时出声比较自然，流畅，易于掌握。优秀的歌唱家发声
时可使气贯丹田，从而使音色高亢有力，洪亮贯耳。这也可以帮助出声调息法
有它的独特之处，可用于歌唱家、话刷演员的练功。
《备急千金要方》调气法，引彭祖论曰∶“凡百病不离五脏，五脏各有八
十一种疾，冷热风气计成四百四病。事须识其相类，善以知之。……冷病者，用大呼
三十遍，细呼七遍。呼法，鼻中引气入，口中吐气出，当令声相逐，呼字而吐之，
热病者，用大呼五十遍，细吹十遍，吹如吹物之吹，当使字气声似字。肺病者，用大唏
三十遍，细唏十遍。肾病者，用大 五十遍，细 三十遍。此十二种调气法。若有病
根据此法恭敬用心，无有不差。”彭祖这里所说的就是发声呼吸法。其方法是鼻中引气入，
口中吐气出，使气与声相随，而呼气时发出。
[Original Text] The Primal Man (Pengzu) Gu Xian Supine Qigong Method can eliminate a hundred diseases, prolong life, and enhance longevity. In daily practice, loosen clothing and bedding, and lie supine.
Extend the waist, fill the lower abdomen, stop after five breaths, to guide Kidney Qi. It eliminates Xiao Ke (wasting-thirst syndrome/diabetes symptoms) and harmonizes Yin and Yang.
It is also said: Extend the left foot, flex the right knee, press inward, stop after five breaths, to guide Spleen Qi. It removes cold and heat pathogens in the heart and abdomen, and chest fullness/distension.
Hook and pull both big toes, stop after five breaths, to guide Abdominal Qi. It treats Shan Jia (hernia and abdominal masses), and unblocks the Nine Orifices.
Dorsiflex both feet, stop after five breaths, to guide Waist and Spine Qi. It treats Bi Syndrome (obstruction/pain) and Pian Ku (hemiplegia), making one's hearing acute.
Bring the inner sides of both feet together, stop after five breaths, to guide Heart and Lung Qi. It treats cough with rebellious Qi.
Bring the heels together, stop after five breaths, to shorten the thighs (relax them) and slowly circulate Qi through the Five Collaterals. It benefits the intestines and stomach, and expels pathogenic factors.
Cover the left shin, flex the right knee, press inward, stop after five breaths, to guide Lung Qi. It removes Wind-Deficiency pathogens, making eyes clear.
Spread both shins and toes, vocalize, stop after five breaths. It prevents muscle spasms (Zhuan Jin).
Hold both knees with hands placed on the heart area, stop after five breaths. It cures lower back pain.
Rotate both feet outward ten times, rotate both feet inward ten times, then stop. It restores various劳损 (strain injuries).
There are ten sections in total, fifty breaths per section, totaling two hundred and fifty breaths. For Qigong practice, it is best to perform between midnight and rooster crow, or at dawn. Practice is forbidden immediately after a full meal or bathing.
[Commentary] Pengzu’s supine Qigong method has the effect of eliminating a hundred diseases, prolonging life, and enhancing longevity. Practice should be conducted in a quiet room, with loose clothing, lying supine on a bed. This method consists of ten sections. Each section involves five breaths as one cycle, performed five times consecutively. Ten sections × five breaths = fifty breaths. If each section is repeated five times, 50 × 5 = two hundred and fifty breaths. The optimal time for practice is from midnight to rooster crow or at dawn. One must avoid practicing when full or after bathing.
Section 1: Lie supine, extend the waist, first guide Qi to the Lower Abdomen (Dantian), then perform five breaths, repeated five times, totaling twenty-five breaths (subsequent sections follow this pattern). This guides Kidney Qi circulation. It treats Xiao Ke and harmonizes Yin and Yang.
Section 2: Extend the left foot, flex the right knee, pressing the right knee inward against the left foot. Perform five breaths, repeated five times, to guide Spleen Qi. It removes cold/heat pathogens in the heart/abdomen and relieves chest diaphragm distension caused by pathogens.
Section 3: Sit up, raise both arms forward, pull both big toes with hands. Perform five breaths, repeated five times, to guide Abdominal Qi. It treats hernia and abdominal masses, and unblocks the Nine Orifices (eyes, ears, nose, mouth, anus, urethra).
Section 4: Lie supine, extend and dorsiflex both feet' ten toes. Perform five breaths, repeated five times, to guide Waist Qi. It treats lumbar/spinal Bi syndrome, hemiplegia, and improves hearing.
Section 6: Lie supine, extend legs, spread feet so palms face inward, heels outward, toes facing each other. Perform five breaths, repeated five times, to guide Heart/Lung Qi. It treats cough with rebellious Qi.
Section 7: Lie supine, bring legs together, heels inward facing, toes extending outward. Perform five breaths, repeated five times. Guides Qi in the thigh muscles, unblocking Collateral Qi (Five Collaterals likely refers to Fifteen Collaterals). Benefits intestines/stomach, expels pathogens.
Section 8: Lie supine, immobilize (cover) the left shin, flex the right knee onto the left leg. Perform five breaths, repeated five times. Guides Lung Qi. Treats deficiency-type wind-cold, clarifies vision.
Section 9: Lie supine, spread shins and toes, vocalize while breathing for five breaths, repeated five times. Treats muscle spasms.
Section 10: Rotate feet outward, guiding Qi ten times; rotate feet inward, guiding Qi ten times. Treats various bodily strains.
Total: Ten sections, two hundred and fifty breaths.
Pengzu was a famous ancient health preservation expert. According to Ban Gu's *Book of Han: Table of Ancient and Modern Figures*, Pengzu's surname was Kun, he was the third son of Lu Zhongshi, a great-grandson of Emperor Zhuanxu, and an eighth-generation descendant of Yellow Emperor Xuanyuan. *Records of the Grand Historian: Basic Annals of Shun* states Pengzu was appointed during Yao's reign, served through Xia and Yin, and was enfeoffed at Da Peng. Da Peng State is present-day Xuzhou, Jiangsu, where Pengzu's Residence and Well still exist. Pengzu mastered Qigong arts, living past a hundred without decline. Ge Hong's *Biographies of Divine Men* records that at the end of Yin Dynasty, Pengzu taught health arts to King Yin. Seeing great efficacy, the king tried to kill Pengzu to prevent further teaching, but Pengzu disappeared. Seventy years later, someone saw him riding a camel west of Liu River. Daoists listed him as an Immortal. *Zhuangzi: Free and Easy Wandering* says: "In ancient times there was a large camphor tree... Pengzu is now known for his longevity." He is identified as the founder of breathing exercises, exhaling the old and inhaling the new, bear-hanging and bird-stretching Qigong. Confucius in *Analects: Shu Er* said: "I transmit but do not create... I compare myself to Lao Peng." Lao Peng is Pengzu. Many later books attribute Qigong methods to Pengzu; Sun Simiao's *Essential Prescriptions Worth a Thousand Gold* contains many of his theories.
Summary:
This text features two special Qi-guiding methods:
1. Organ Qi-Guiding Method
"Guide Kidney," "Guide Spleen," etc., refer to using intention to guide internal Qi into organs/limbs to treat disease. Buddhist Zhi Guan (Cessation and Contemplation) and Daoist Fu Qi (Swallowing Qi) discuss similar methods. *Tong Meng Zhi Guan* says: "Settle mind at the diseased site to cure." *Yun Ji Qi Qian* says: "Inhale deeply and swallow, storing Qi in the afflicted organ... if limb/tendon disease, store in the associated organ... until feeling Qi in the organ, then direct it to the painful spot." This is Pengzu's method. Practice requires "settling mind at the disease site," visualizing Qi reaching the affected area. Once felt, direct Qi to treat the disease. E.g., Kidney Qi treats Xiao Ke; Abdominal Qi treats Hernia; Waist Qi treats Spinal Bi/Hemiplegia.
*Essential Prescriptions Worth a Thousand Gold* cites Pengzu: "To harmonize spirit and guide Qi, use a secret room... lie straight, close eyes, hold breath in chest... feather on nose remains still for three hundred breaths... ears hear nothing, eyes see nothing, mind thinks nothing... thus immune to cold/heat/wasps... live 360 years... Near the True Person. Morning/evening face South, stretch hands to knees, massage joints, exhale turbid Qi, inhale clear Qi... push/pull limbs... cough to vibrate Yang... count 80-90 times... calm mind, practice Chan Contemplation: visualize Taihe Yuan Qi like purple clouds entering body, penetrating skin/flesh/bone/brain, descending to abdomen... water seeping into earth... feel sound in abdomen... focus intent... Qi reaches Qi Sea, then Yongquan... body vibrates, feet curl... called 'One Circulation.'" This Chan Contemplation is the Organ Qi-Guiding Method.
2. Vocalized Breath Regulation Method
Section 9's "Spread shins/toes, vocalize, stop after five breaths" represents the Vocalized Breath Regulation school. Unlike methods forbidding audible breath sounds, this advocates vocalizing with breath, similar to "Sound Induction." Inhale via nose, exhale via mouth/nose making "Heng..." resonance, bulging abdomen to send Qi to Dantian. Hard Qigong practitioners often shout "Ah/Ha." Breathing naturally has sound; vocalization expresses emotion and circulates Qi. Using sound to guide Qi to Dantao or limbs is physiological. Ancient practitioners used "Six Syllables" (Xu, He, Hu, Si, Chui, Xi) with breath to treat illness. Exhaling with sound is natural. Singers use Dantian resonance for powerful voice; this method suits singers/actors.
*Essential Prescriptions Worth a Thousand Gold* cites Pengzu: "All diseases relate to Five Organs... Cold diseases: loud exhale 30 times, soft exhale 7 times... Hot diseases: loud exhale 50 times, soft blow 10 times... Lung disease: loud Xi 30 times... Kidney disease: loud Xu 50 times... These twelve methods. Apply respectfully, no error." This is Vocalized Respiration: inhale nose, exhale mouth, sound follows Qi.