平坐，以一手握脚指，以一手擦足心赤肉。不计数目，以热为度。即将脚指略略转动，左右两足心
更手握擦，倦则少歇。或令人擦之，终不若自擦为佳。此名涌泉穴，能除湿气，固真元。
临卧时，坐于床。垂足解衣，闭息，舌拄上 ，目视顶门，提缩谷道。两手摩擦两肾 各一百
二十，多多益善。极能生精、固阳、治腰病。
两肩后小穴中为上元、六合之府。常以手捏雷诀，以大指骨曲接三九遍。又搓手熨摩两目，顾上及
耳根，逆乘发际各三九。能令耳目聪明，夜可细书。
并足壁立，向暗处，以左手从项后紧攀右眼，连头用力，反顾亮处九遍。右手亦从项后紧
攀左眼，扭顾照前。能治双目赤涩火痛。单病则单行。
静坐，闭息纳气，猛送下，鼓动胸腹，两手作挽弓状，左右数四。气极满，缓缓呵出，五七
通，快即止。治四肢烦闷、背急、停滞。
覆卧去枕，壁立两足。以鼻纳气四，复以鼻出之四。若气出之，极令微；气再入鼻中，勿令鼻
知。除身中热及背痛之疾。
端坐伸腰，举左手仰掌，以右手承右胁。以鼻纳气，自极七息。能除淤血、结气。端坐伸腰，举
右手仰掌，以左手承左胁。以鼻纳气，自极七息。能除胃寒、食不消。
凡经危险之路，庙貌之间，心有疑忌。以舌拄上 ，咽津一二遍，左手第二第三指按捏两鼻孔
中间所隔之际。能遏百邪。仍叩齿七遍。
Sit upright, grasp the toes with one hand, and rub the red flesh of the sole of the foot with the other hand. Do not count the number of times; stop when heat is generated. Then, slightly rotate the toes, and take turns grasping and rubbing the soles of both feet. Rest briefly if tired. Having someone else rub it is not as good as self-rubbing. This point is called Yongquan (KI-1), which can eliminate dampness and consolidate the True Yuan (Original Qi).
Before going to bed, sit on the bed. Let your feet hang down, loosen your clothes, hold your breath, press the tongue against the upper palate, gaze at the top of the head (Baihui GV-20), and contract the anal sphincter (Gu Dao). Rub both kidneys with your hands for 120 times each; more is better. This greatly generates essence, consolidates Yang, and treats waist diseases.
The small depressions behind both shoulders are the mansions of Shang Yuan and Liu He. Frequently form the Thunder Mudra with your hands, connecting the bones of the thumb for nine or twenty-seven times. Then rub your hands until warm and apply them to massage both eyes, looking up to the root of the ears, and moving against the hairline for nine or twenty-seven times each. This makes the ears and eyes sharp, allowing you to read fine print at night.
Stand with feet together like a wall, facing a dark place. Use the left hand to firmly grasp the right eye from behind the neck, exerting force with the head, and look back towards a bright place nine times. The right hand also grasps the left eye from behind the neck, twisting and looking forward as before. This treats redness, dryness, and fiery pain in both eyes. If only one side is diseased, perform the movement on that side only.
Sit quietly, hold your breath to gather Qi, forcefully send it downward, and distend the chest and abdomen. Make a bow-drawing motion with both hands, repeating left and right several times. When the Qi is extremely full, exhale slowly through the mouth. Repeat five to seven times, stopping when feeling comfortable. This treats irritability in the four limbs, back stiffness, and stagnation.
Lie prone without a pillow, standing the feet against a wall. Inhale through the nose four times, then exhale through the nose four times. If exhaling, make it extremely subtle; when inhaling again into the nose, do not let the nose sense it. This eliminates internal heat and diseases of back pain.
Sit upright and extend the waist. Raise the left hand with the palm facing up, and support the right hypochondrium with the right hand. Inhale through the nose for seven breaths to the limit. This eliminates blood stasis and Qi condensation. Sit upright and extend the waist. Raise the right hand with the palm facing up, and support the left hypochondrium with the left hand. Inhale through the nose for seven breaths to the limit. This eliminates Stomach Cold and indigestion.
Whenever passing dangerous roads or temples/shrines, if there is doubt or fear in the heart: press the tongue against the upper palate, swallow saliva one or two times, and use the second and third fingers of the left hand to press and pinch the area between the nostrils. This can restrain hundred evils. Still, click the teeth seven times.