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Zhuangzi said: "Blowing and exhaling, expelling the old and absorbing the new; hanging like a bear and stretching like a bird—this is for the sake of longevity." This is the method of *Dao Yin* (Guiding and Pulling), the secret to nourishing the form, which is the reason for Peng Zu's advanced age. Regarding this method, as discussed by cultivation practitioners, there are no fewer than hundreds of variations. Now, selecting sixteen concise and appropriate ones for reference, the general principles of various discussions are largely covered.

Whenever practicing *Dao Yin*, it is best done at midnight or just before dawn when one is about to rise. At this time, the Qi is clear and the abdomen is empty, making practice beneficial. First, close your eyes, make a fist with thumbs tucked inside (*Wo Gu*), sit quietly and upright, and tap the teeth thirty-six times. Then, embrace the back of the neck with both hands and twist left and right twenty-four times to dispel wind-pathogens accumulated in the hypochondrium. Next, interlace fingers and push palms upward toward the sky while pressing the neck twenty-four times to eliminate pathogenic factors between the chest and diaphragm. Then, cover both ears with hands, press the middle finger with the index finger, and flick the back of the head twenty-four times to remove pathogenic factors from the Fengchi (GB20) area. Then, lift both hands, press the left knee while twisting the body to the left, and press the right knee while twisting the body to the right, twenty-four times each, to dispel wind-pathogens associated with the Liver. Then, move both hands forward and backward alternately, as if drawing a five-dan bow, to remove accumulated pathogens in the arms and axillae. Sit upright again, stretch both hands and twist the neck, looking back over the shoulders to the left and right twenty-four times to eliminate accumulated pathogens in the Spleen. Clench fists into *Wo Gu*, prop against the ribs, and shake the shoulders twenty-four times to dispel wind-pathogens between the waist and ribs. Alternately strike the arms and upper limbs connected to the waist and thighs twenty-four times to remove pathogens from the four limbs and chest. Sit upright, lean the body diagonally, raise both hands simultaneously as if pushing away the sky twenty-four times to eliminate accumulated pathogens in the Lungs. Sit upright, extend the legs, bend forward to grasp the feet twelve times, then hook the extended foot, bend it onto the knee, and massage twenty-four times to remove pathogenic factors from the Pericardium Collateral. Place both hands on the ground, shrink the body, curve the spine, and thrust upward thirteen times to eliminate accumulated pathogens in the Heart and Liver. Stand up, support oneself on a bed or chair, bend backward to look left and right twenty-four times to dispel wind-pathogens in the Kidneys. Stand up and walk together, clench fists into *Wo Gu*. Step forward with the left foot, swing the left hand forward and the right hand backward; step forward with the right foot, swing the right hand forward and the left hand backward, twenty-four times each, to remove pathogens from the shoulders. Reach behind the back to grasp hands, lower the body, and twist slowly twenty-four times to eliminate pathogens in the hypochondrium. Walk forward dozens of steps with crossed feet. Sit high, extend the legs, twist the feet inward and outward twenty-four times each to dispel wind-pathogens in the feet and legs. Finally, sit upright, close the eyes, clench fists into *Wo Gu*, calm the mind, place the tongue against the palate, swirl to generate saliva until the mouth is full, rinse thirty-six times, swallow with a "gu gu" sound. Hold the breath, visualize fire from the Dantian rising from below to above, burning through the entire body until internal and external heat steams, then stop. If practiced once or twice daily, over time the body becomes light and healthy, all diseases are eliminated, running speed matches that of a galloping horse, and fatigue ceases.