赤松子者，神农时雨师也。能随风上下，至高辛氏时犹存。
常以朝起，布席东向。先以两手叉头上，挽头至地，五吸五息。止胀气。
次以卧，右手掩脑，左肘肘地极。复以左手掩脑，右肘肘地极。五息止。引筋骨。
次以两手据右膝，上至腰，睡极起头，五息止，引腰。
次以左手据腰、左膝，右手极上引。复以右手据腰、右膝，左手极上引。皆五息止。引心腹。
次以左手据腰，右手极上引。复以右手据腰，左手极上引。五息止。引腹中。
次以叉手胸胁前，左右摇头不息，自极止。引面目。邪气不复得入。
次以两手叉腰下，左右自摇，自极止。通血脉。
次以两手相叉，极左右，引肩中。
次以两手相叉，反于头上，左右自调。引肺肝中。
次以两手叉胸前，左右极。引除皮肤中烦气。
次以两手叉左右，举肩，引皮肤；立右右，摇两胫。引除香港脚。
右（即上）赤松子导引法，除百病，延年益寿。此自当日月习行之，久久有益。
宁先生者，黄帝时人，为陶正。能积火自烧而随烟上下，衣常不灼。
常以子后午前，解发东向，握固不息，一通。举手左右导引，手掩两耳，令发黑不白。卧引
为三，以手指掐项边脉三通，令人目明。东向坐不息，再通。以两手中指点口中，唾之二七，相摩
拭目，令人目明。东向坐不息，三通，以手捻鼻两孔，治鼻宿息肉愈。东向坐四通，啄齿无通数，
伏前侧卧不息，六通，愈耳聋目眩。还卧不息，七通，愈胸中痛咳。抱两膝，自企于地不息，
八通，愈胸以上至头颈耳目咽鼻邪热。去枕握固不息，自企于地不息，九通，东首，令人气上
下通。鼻微纳气，愈羸不能从阴阳法。大阴，勿行之。
蛤蟆行气法
正坐，自动摇两臂不息，十二通，愈劳大佳。左右侧卧不息，十二通，治痰饮不消。右
有饮病，右侧卧；左有饮病，左侧卧。有不消气排之，日初出、日中、日入，此三时向日
正立不息，九通，仰头吸日精光，九咽之，益精百倍。
入火垂两臂不息即不伤火法
向南方蹲踞，以两手从屈膝中入，掌足五命令内曲，利
腰尻髋、治淋遗溺愈。箕踞交两脚，手内并脚中，又叉两手极引之，愈寤寐、精气不泄。两手交叉
颐下，自极，利肺气、治暴气咳。举两脚、夹两颊边，两手据地，服疗宿壅。举右手、展左手，坐右
脚上，掩左脚，愈尻髋痛。举手交颈上，相握自极，治胁下痛。舒左手，右手在下，握左手拇指自极，
舒右手，左手在下，握右手拇指自极，皆治骨节酸疼。掩两脚，两手指着足五指上，愈腰折不能低
仰，若血久瘀为之即愈。竖足五指，愈腰脊痛，不能反顾视者。以右手从头上来下。又挽下手，愈颈
不能反顾视。坐地，掩左手，以右手指肩挽之，愈倾侧腰膝及小便不通。东向坐，向日，左手揖月，
举身望北斗，心服月气，始得众恶不入，理头仰苦难。牵右手反折，各左右自极，张弓，兼补五脏不
足。气则至，抱两膝，着胸自极，此常令丹田气还补脑。坐地，直两脚，以手捻脚胫，以头至地，调
脊诸椎，利发根、令长美。坐地，交叉两脚，以两手从曲脚中入，低头叉项上，治久寒不能自温。
耳不闻勿正倍声，不息，行气从头至足心，愈疽痂、大风，偏枯诸痹，极力右振两臂不息，九通，
愈臂痛劳倦、风气不随。
龟鳖行气法
以衣覆口鼻，不息，九通，正卧，鼻微出纳气，愈鼻塞不通。东向坐，仰头不息，五通，以舌撩
口中沫满二七，愈口干舌苦。
雁行气法
低头倚壁，不息，十二通，以意排留饮宿食，从下部出，
自愈。
龙行气法
低头下视，不息，十二通，愈风疥、恶疮、热不能入咽。可候病者，以向阳明以达。卧，以
手摩腹至足，以手持引足低臂十二，不息，十二通，愈脚足虚痹、不任行、腰脊痛。以两手着项相叉，
治毒不愈，腹中大气即吐之。月初出、月中、月入时，向月正立不息，八通，仰头吸月光精八咽之，令
阴气长。妇人吸之，阴精益盛，子道通。
入水举两手臂不息不没法
向北方箕踞，以手挽足五指，愈伏兔痿、尻筋急。箕踞以两手从曲脚入，据地，曲脚加其手，
举尻，其可用行气，愈淋沥、乳痛。举脚交叉项，以两手据地，举尻持任息极，交脚项上，愈腹中愁满，
去三虫，利五脏，快神气。蹲踞，以两手举足，蹲极横，治气冲、肿痛、寒疾入上下、致肾气。蹲踞，
以两手举足五指，低头自极，则五脏气总至，治耳不闻、目不明。久为之，则令人发白复黑。正
偃卧、卷两手即握不息，顺脚跟据床，治阴结、筋脉麻痿累。以两手还踞、着腋下，治胸中满弦、
手枯。反两手据膝上，仰头象鳖，取气致大黄元气至丹田，令腰脊不知痛。手大拇指急捻鼻孔，不息。
即气上行，致泥丸脑中，令阴阳从数，至不倦。以左手急捉发，右手还项中，所谓血脉气各流其根，
闭巨阳之气，使阴不溢，信明，皆利阴阳之道也。正坐，以两手交背后，名曰带缚，愈不能大便，
利腹，愈虚羸。坐地，以两手交叉其下，愈阴满。以两手捉绳，辘轳倒悬，令脚反在其上见，愈头眩
风癫。以两手牵，反着背上，挽绳自悬，愈中不专精、食不得下。以一手上牵绳，下手自持脚，愈尻
久痔及有肿。坐地直舒两脚，以两手叉挽两足自极，愈肠不能受食、吐逆。
宁先生曰∶夫欲导引行气以除百病，令年不老者，常心念有一还丹以还丹田。夫生人者丹，
救人者还，全则延年，去则衰朽。所以导引者，令人支体骨节中诸邪气皆去，正气存处。有能精诚
勤习，履行动作言语之间，昼夜行之，则骨节坚强，以愈百病。若卒得中风病，宿固 HT 不随，
耳聋不闻，头癫疾，咳逆上气，腰脊苦痛，皆可按图视像，随疾所在行气导引，以意排除去之。行
气者则可补于里，导引者则可治于四肢，自然之道。但能勤行，与天地相保。
彭祖谷仙卧引法
彭祖者，殷大夫，历夏至商，号年七百，常食桂得道。
居常解衣被发卧，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，去腹寒热、胸臆邪胀。挽两足指，五息止，引腹中，去疝瘕，利九窍。仰两足指，
五息止，引腰，去脊痹偏枯，令人耳闻声。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，除五络之气，利肠胃，去邪气。掩左胫，屈右膝，内压之，五息止，引心肺，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，五息止，复诸劳。
右（即上）彭祖谷仙卧引除百病延年益寿要术，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。
王子乔八神导引法（延年益寿除百病）
法曰∶枕当高四寸，足相去各五寸，手去身各三寸，解衣被发，正偃卧，勿有所念，定意，乃以
鼻徐纳气，以口出之，各致其藏所，竟而复始，欲休先极之而止，勿强长息，久息乃自长矣。气之
往来，勿令耳闻鼻知，微而专之，长遂推之，伏兔股 ，以省为贵。若存若亡，为之百遍，动腹鸣气，
有外声，足则得成功。成功之士，何疾而已。喉咙如白银环一十二重，系膺，下去得肺，其色白泽，
前两叶高，后两叶卑。心系其下，上大下锐，率率赤如莲华未开，倒悬着肺也。肝系其下，色正青如
凫翁头也。六叶抱胃，前两叶高，后四叶卑。胆系其下，如绿绨囊，脾在中央，亦抱正黄，如金铄
铄然也。肾如两伏鼠，夹脊直脐肘而居，欲得其居高也，其色正黑，肥肪络之，白黑昭然。胃如素囊，
念其屈折右曲，无污秽之患。肝藏魂，肺藏魄，心藏神，脾藏意，肾藏精，此名神舍。神舍修则百
脉调，邪病无所居矣。小肠者，长九尺，法九洲也（一云九土，小肠者，长二丈四尺）。
诸欲导引，虚者闭目，实者开目。以所苦行气，不用第，七息止。徐徐往来，度二百步所，却
坐，小咽气五六，不瘥，复如法引，以愈为效。诸有所苦，正偃卧，被发，如法，徐以口纳气填腹，
自极，息欲绝，徐以鼻出气数十所。虚者补之，实者泻之，闭口温气，咽之三十所，腹中转鸣乃止。往
来三百步，不愈，复为之。病在喉中、胸中者，枕高七寸；病在心下者，枕高四寸；病在脐下者，
去枕。以口纳气，鼻出气者，名曰补；闭口温气咽之者，名曰泻。
闭气治诸病法
欲引头病者，仰头；欲引腰脚病者，仰足十指；欲引胸中病者，挽足十指；引臂病者，掩臂；欲去腹
中寒热诸不快，若中寒身热，皆闭气张腹。欲息者，徐以鼻息，已，复为，至愈乃止。
一、平坐生腰脚，两臂覆手据地，口徐纳气，以鼻吐之，除胸中、肺中痛，咽气令温，闭目也。
二、端坐生腰，以鼻纳气闭之，自前后扭头各三十，除头虚空耗，转地闭目摇之。
三、端坐生腰，以左胁侧卧，以口纳气，以鼻吐之，除积聚、心下不快。
四、端坐生腰，徐以鼻纳气，以右手持鼻，除目晦、泪苦出，去鼻中息肉，耳聋亦然，除伤寒、头
寒、头痛恍恍。皆当以汗出为度。
五、正偃卧，以口徐纳气，以鼻出之，除里急。饱食后小咽，咽气数十令温，寒者使人干呕
腹痛，以口纳气七十所，大填腹。
六、右胁侧卧，以鼻纳气，以口小咽气数十，两手相摩热以摩腹，令其气下出之，除胁皮肤痛，七
息止。
七、端坐生腰，直上展两臂，仰两手掌，以鼻纳气，闭之，自极七息，中痛息。名曰蜀王台，
除胁下积聚。
八、覆卧，去枕，立两足，以鼻纳气四四所，复以鼻出之，极，令微气入鼻中，勿令鼻知，除身
中热、背痛。
九、端坐生腰，举左手，仰其掌，却右手，除两臂背痛、结气也。
十、端坐，两手相叉抱膝，闭气鼓腹二七或三七，气满即吐，即气皆通畅。行之十年，老有少容。
十一、端坐生腰左右倾，闭目，以鼻纳气，除头风，自极七息止。
十二、若腹中满，食饮苦饱，坐生腰，以口纳气数十，以便为故，不便复为之。有寒气、腹
中不安，亦行之。
十三、端坐，使两手如张弓满射。可治四肢烦闷、背急。每日或时为之。
十四、端坐生腰，举右手仰掌，以左手承左胁，以鼻纳气，自极七息。除胃寒，食不变则愈。
十五、端坐生腰，举左手仰掌，以右手承右胁，以鼻纳气，自极七息。除瘀血、结气。
十六、两手却据，仰头，自以口纳气，因而咽之，数十。除热、身中伤、死肌。
十七、正偃卧，端展足臂，以鼻纳气，自极七息，摇足三十而止，除胸足中寒，周身痹、厥逆。
十八、偃卧屈膝，令两膝头内向相对，手翻两足，生腰，以口纳气填腹，自极七息。除痹疼、
热痛、两脚不随。
十九、觉身体昏沉不通畅，即导引。两手抱头宛转上下，名为开胁。
二十、踞，伸右脚，两手抱左膝头，生腰，以鼻纳气，自极七息。除难屈伸拜起、脑中痛、瘀痹。
二十一、踞，伸左足，两手抱右膝，生腰以鼻纳气，自极七息，展左足着外。除难屈伸拜起、
脑中疼，一本除风、目晦、耳聋。
二十二、正偃卧，直两足，两手捻胞，所在令赤，如油
囊裹丹。除阴下湿、小便难颓、小腹重不便。腹中热，但口纳气，鼻出之数十，不须小咽气，即腹中不
热者，七息已，温气咽之十所。
二十三、踞，两手抱两膝头，以鼻纳气，自极七息。除腰痹、背痛。
二十四、覆卧，旁视两踵，生腰，以鼻纳气，自极七息。除脚中弦痛、转筋、脚酸疼。
二十五、偃卧，展两手，外踵指相向，以鼻纳气，自极七息，除两膝寒、胫骨疼。
二十六、偃卧，展两脚两手，两踵相向，以鼻纳气，自极七息。除死肌不仰、足胫寒。
二十七、偃卧，展两手两脚，左傍两足踵，以鼻纳气，自极七息。除胃中食、苦呕。
二十八、踞，生腰，以两手引两踵，以鼻纳气，自极七息，布两膝头，除痹、呕也。
二十九、偃卧，展两手两脚，仰足指，以鼻纳气，自极七息，除腹中弦急切痛。
三十、偃卧，左足踵拘右足拇指，以鼻纳气，自极七息，除厥逆疾。人脚错踵，不拘拇
指，根据文用之。
三十一、偃卧，以右足踵拘左足拇指，以鼻纳气，自极七息，除周身痹。
三十二、病在左，端坐生腰，左视目，以口徐纳气而咽之，数十所，闭目，目上入。
三十三、病在心下若积聚。端坐生腰，仰向日，仰头，徐以口纳气，因而咽之，三十所而止，开目。
三十四、病在右，端坐生腰，右视目，以口徐纳气而咽
之数十所，开目。
Chisongzi (Master Red Pine) was the Rain Master (Yu Shi, an official responsible for rain rituals) during the time of Shennong (Divine Farmer). He could ascend and descend following the wind, and he was still alive during the era of Gaoxinshi.
Usually, upon waking in the morning, one spreads a mat facing east. First, cross both hands behind the head, pull the head down to the ground, performing five inhalations and five exhalations. This eliminates abdominal distension and qi stagnation.
Next, assume a supine position. Cover the head with the right hand, and press the left elbow against the ground to its limit. Then cover the head with the left hand, and press the right elbow against the ground to its limit. Stop after five breaths. This stretches the tendons and bones.
Next, support the body with both hands on the right knee, extend upwards to the waist, lift the head as high as possible, and stop after five breaths. This stretches the waist.
Next, support the waist and left knee with the left hand, and pull upwards with the right hand to its limit. Then support the waist and right knee with the right hand, and pull upwards with the left hand to its limit. Stop after five breaths each. This guides qi in the heart and abdomen.
Next, support the waist with the left hand, and pull upwards with the right hand to its limit. Then support the waist with the right hand, and pull upwards with the left hand to its limit. Stop after five breaths. This guides qi in the middle jiao (abdomen).
Next, cross hands in front of the chest and ribs, shake the head left and right without stopping, until reaching personal limits. This guides qi in the face and eyes, preventing evil qi from re-entering.
Next, place hands on hips, sway left and right until reaching personal limits. This unblocks blood vessels.
Next, interlock fingers and stretch left and right to their limits. This guides qi in the shoulders.
Next, interlock fingers, raise them behind the head, and adjust left and right. This guides qi in the lungs and liver.
Next, cross hands in front of the chest and stretch left and right to their limits. This guides away and clears vexatious qi in the skin.
Next, spread hands left and right, shrug shoulders to guide the skin; stand and shake both calves. This clears Hongjiao (foot ailment/gout).
The above Chisongzi Daoyin method removes hundred diseases and prolongs life. Practice this daily facing the sun and moon; long-term practice is beneficial.
Mr. Ning was a person from the Yellow Emperor's era, serving as Tao Zheng (Official in charge of pottery). He could pile fire and burn himself while floating up and down with the smoke, his clothes remaining unburnt.
Usually, between Zi hour (11 PM-1 AM) and Wu hour (11 AM-1 PM), untie hair, face east, hold Gu (a specific hand seal) without breathing for one cycle. Raise hands and perform Daoyin left and right, cover ears with hands to keep hair black and prevent whitening.
Supine Daoyin: Perform three times. Pinch the pulses on the sides of the neck with fingers three times to brighten the eyes.
Sit facing east without breathing for two cycles. Use middle fingers of both hands to touch the mouth, swallow saliva fourteen times, rub hands together and wipe eyes to brighten vision.
Sit facing east without breathing for three cycles. Twist the two nostrils with fingers to cure nasal polyps.
Sit facing east without breathing for four cycles. Clack teeth without limiting repetitions. Lie prone and side-lying without breathing for six cycles to cure deafness and dizziness.
Return to supine position without breathing for seven cycles to cure chest pain and cough.
Embrace knees, rise on toes without breathing for eight cycles to clear pathogenic heat from the chest upwards to the head, neck, ears, eyes, throat, and nose.
Remove pillow, hold Gu without breathing, rise on toes without breathing for nine cycles with head facing east to ensure smooth circulation of qi up and down.
Inhale slightly through the nose to cure emaciation and inability to harmonize Yin and Yang. Do not practice during Major Yin periods.
Toad Qi Circulation Method
Sit upright, automatically shake arms without stopping for twelve cycles to effectively treat fatigue.
Side-lying left and right without stopping for twelve cycles to treat unresolved phlegm-fluid retention. If fluid disease is on the right, lie on the right; if on the left, lie on the left. To expel stagnant qi, stand facing the sun upright without stopping at sunrise, noon, and sunset for nine cycles. Tilt head back to absorb sunlight essence and swallow nine times to greatly benefit Jing (Essence).
Fire Entry Method: Hanging Arms Without Breathing Prevents Fire Injury
Squat facing south, insert hands through bent knees, curl palms and five toes inward. This benefits the lower back, sacrum, and hips, curing strangury and enuresis.
Sit with legs spread wide (Ji Ju), cross feet, place hands inside feet, interlock hands and stretch left and right to limits. This cures insomnia and prevents leakage of Jing.
Cross hands under chin, stretch to limits. This benefits Lung Qi and treats sudden cough due to rebellious Qi.
Lift both feet, clamp cheeks, support ground with hands. Take medicine and treat chronic stagnation.
Raise right hand, extend left hand, sit on right foot, cover left foot. This cures hip and sacral pain.
Raise hands, cross above neck, grasp and stretch to limits. This cures hypochondriac pain.
Extend left hand, place right hand below, grasp left thumb and stretch to limits. Extend right hand, place left hand below, grasp right thumb and stretch to limits. Both treat joint soreness.
Cover feet, touch five toes with fingers. This cures inability to bend or straighten the waist due to fracture or old blood stasis.
Straighten five toes. This cures spinal pain and inability to look back.
Move right hand from top to bottom. Pull down. This cures neck stiffness preventing looking back.
Sit on ground, cover left hand, use right hand to grasp shoulder. This cures lateral waist/knee pain and urinary obstruction.
Sit facing east, face sun, salute moon with left hand, look at Big Dipper with whole body, mentally absorb Moon Qi. This prevents evil influences and treats difficulty in extending the head.
Pull right hand backward, stretch left and right to limits like drawing a bow. This supplements deficiency of the Five Zang Organs. Qi arrives. Embrace knees, press to chest to limits. This often returns Dantian Qi to nourish the brain.
Sit on ground, straighten legs, knead shins with hands, touch head to ground. This regulates spinal vertebrae, benefits hair roots, and promotes healthy hair growth.
Sit on ground, cross legs, insert hands through bent legs, bow head, cross hands behind neck. This treats chronic cold unable to self-warm.
Do not shout loudly if deaf. Without breathing, circulate Qi from head to sole. This cures ulcers, severe leprosy, hemiplegia, and other Bi syndromes.
Vigorously shake arms to the right without stopping for nine cycles. This cures arm pain, fatigue, and wind-stroke paralysis.
Turtle and Tortoise Qi Circulation Method
Cover mouth and nose with cloth, without breathing for nine cycles. Lie flat, breathe slightly through nose. This cures nasal congestion.
Sit facing east, tilt head back without breathing for five cycles. Stir saliva in mouth until full (fourteen swallows). This cures dry mouth and bitter tongue.
Goose Qi Circulation Method
Bow head, lean against wall, without breathing for twelve cycles. Use intention to expel retained fluids and old food from the lower body. Self-heals.
Dragon Qi Circulation Method
Bow head and look down, without breathing for twelve cycles. This cures wind-scabies, malignant sores, and heat preventing swallowing. Observe patients; face Yangming meridian to promote flow.
Lie down, massage abdomen to feet. Hold foot, lower arm twelve times, without breathing for twelve cycles. This cures weak Bi syndrome in feet/legs, inability to walk, and spinal pain.
Interlock hands behind neck. This cures persistent toxins by vomiting upper Jiao Qi.
At new moon, full moon, and moonset, face moon, stand upright without breathing for eight cycles. Tilt head back, absorb moonlight essence, swallow eight times to increase Yin Qi. Women who do this will have abundant Yin Essence and open reproductive pathways.
Water Entry Method: Raising Arms Without Breathing Prevents Harm
Squat facing north, grasp five toes with hands. This cures Futu atrophy and sacral tendon tension.
Sit with legs spread wide, insert hands through bent legs, support ground, bend legs over hands, lift sacrum. Use Qi circulation. This cures dribbling urination and breast abscess.
Cross legs over neck, support ground with hands, lift sacrum, hold breath to limit, cross legs above neck. This cures abdominal bloating, removes Three Worms, benefits Five Zang Organs, and refreshes Shen (Spirit).
Squat, lift feet with hands, squat horizontally to limit. Treats Qi rushing upward, swelling/pain, cold diseases entering upper/lower body, and tonifies Kidney Qi.
Squat, lift five toes with hands, bow head to limit. This gathers Qi of all Five Zang Organs, treating deafness and blurred vision. Long practice turns white hair black again.
Lie flat, roll hands into fists, hold without breathing, heels against bed. Treats Yin knot, numbness/atrophy of sinews/channels.
Place hands under armpits. Treats chest fullness/tightness and withered hands.
Reverse hands on knees, tilt head back like a turtle. Absorb Qi, send Great Primal Qi to Dantian, eliminating spinal pain.
Quickly pinch nostrils with thumbs without breathing. Qi rises to Niwan Palace (brain), harmonizing Yin/Yang numbers, preventing fatigue.
Grasp hair with left hand, return right hand to neck. This ensures blood vessels and Qi flow to their roots, closing Giant Yang Qi, preventing Yin overflow. Clarifying this benefits the Way of Yin and Yang.
Sit upright, cross hands behind back, named "Belt Binding". Cures constipation, benefits abdomen, treats emaciation.
Sit on ground, cross hands below. Cures Yin fullness.
Hold rope, hang upside down like a pulley, see feet above head. Cures dizziness, wind-epilepsy.
Pull hands backward over back, hang self by rope. Cures lack of focus and dysphagia.
Pull rope up with one hand, hold foot with other. Cures chronic hemorrhoids and swelling.
Sit on ground, straighten legs, interlock and pull feet to limits. Cures intestinal inability to receive food and vomiting.
Mr. Ning said: To remove hundred diseases and achieve longevity via Daoyin and Qi circulation, constantly visualize a Returning Elixir returning to the Dantian. The Elixir generates life; Returning saves it. Preservation brings longevity; loss brings decay. Thus, Daoyin removes pathogenic Qi from limbs and joints, preserving Righteous Qi. Those who practice diligently, integrating movement and speech day and night, will strengthen bones and joints and cure hundred diseases. For sudden stroke, chronic paralysis, deafness, head epilepsy, rebellious Qi cough, and severe spinal pain, follow diagrams and images, circulate Qi and Daoyin according to disease location, and expel with intention. Qi circulation tonifies the interior; Daoyin treats the limbs. This is the Natural Way. Diligent practice preserves harmony with Heaven and Earth.
Peng Zu Gu Xian Supine Daoyin Method
Peng Zu was a minister of Yin, living through Xia and Shang dynasties, reputed to be 700 years old, attaining Dao by consuming Cassia Twig (Guizhi).
Usually undress, lie supine with hair loose, extend waist, fill lower abdomen, stop after five breaths. Guides Kidney, treats diabetes/wasting-thirst, benefits Yin/Yang.
Extend left leg, bend right knee, press inward, stop after five breaths. Guides Spleen, treats alternating chills/fever in abdomen and chest distension.
Pull ten toes, stop after five breaths. Guides Middle Jiao, treats hernia/masses, benefits Nine Orifices.
Extend ten toes upward, stop after five breaths. Guides waist, treats spinal Bi/hemiplegia, restores hearing.
Inward-facing soles, stop after five breaths. Guides Heart/Lung, treats rebellious Qi cough.
Inward-facing heels, stop after five breaths. Shortens thighs, removes Qi from Five Collaterals, benefits intestines/stomach, removes pathogenic Qi.
Cover left shin, bend right knee, press inward, stop after five breaths. Guides Heart/Lung, removes wind-deficiency, brightens eyes.
Spread calf toes, stop after five breaths. Prevents muscle cramps.
Pull knees with hands, place on heart, stop after five breaths. Cures lumbar pain.
Rotate feet outward ten cycles, inward ten cycles, stop after five breaths. Restores various fatigues.
The above Peng Zu Gu Xian Supine Daoyin essential techniques for removing hundred diseases and prolonging life consist of ten sections, fifty breaths, totaling 250 breaths. Practice Daoyin between midnight and dawn. Avoid practicing after full meals or bathing.
Wangzijiao Eight Deities Daoyin Method (Prolong Life, Remove Hundred Diseases)
Method: Pillow height 4 cun, feet 5 cun apart, hands 3 cun from body. Undress, lie supine, empty mind, stabilize intention. Inhale slowly through nose, exhale through mouth, directing Qi to respective organs. Repeat. Stop only after reaching extreme before resting. Do not force long breaths; long breaths come naturally with practice. Qi movement should be silent and subtle. Focus on subtlety. Practice 100 times. Abdominal rumbling and external sounds indicate success. Successful practitioners are free of disease.
Visualize throat as 12 silver rings, connecting to chest, descending to Lungs (white, lustrous, anterior lobes high, posterior low). Heart hangs below Lungs (large top, sharp bottom, red like unopened lotus). Liver hangs below Heart (green like duck head, 6 lobes embracing Stomach, anterior high, posterior low). Gallbladder hangs below Liver (green silk bag). Spleen in center (yellow like gold). Kidneys like two hiding mice beside spine, aligned with navel/elbows, black color, wrapped in fat. Stomach like plain bag, mindful of curvature, avoiding filth. Liver stores Hun (Ethereal Soul), Lungs store Po (Corporeal Soul), Heart stores Shen (Spirit), Spleen stores Yi (Intellect), Kidneys store Jing (Essence). These are Divine Residences. Cultivating Divine Residences harmonizes all vessels, leaving no room for pathogenic disease. Small Intestine is 9 chi long, mirroring the Nine Provinces (or 2 zhang 4 chi).
For Daoyin: Deficient patterns close eyes; Excess patterns open eyes. Circulate Qi for afflicted area, no fixed number, stop after seven breaths. Walk slowly 200 steps, then sit, swallow Qi 5-6 times. If not cured, repeat.
For any affliction: Lie supine, hair loose, inhale through mouth to fill abdomen, reach limit, breath nearly stops, exhale slowly through nose dozens of times. Tonify deficiency, drain excess. Close mouth, warm Qi, swallow 30 times until abdominal rumbling stops. Walk 300 steps; if not cured, repeat.
Pillow height: 7 cun for throat/chest diseases; 4 cun for subcardiac diseases; remove pillow for infraumbilical diseases.
Mouth inhale/nose exhale is called Tonification; Mouth close/warm/swallow is called Drainage.
Breath-Holding Methods for Various Diseases
Head disease: Tilt head back.
Waist/leg disease: Extend ten toes.
Chest disease: Grasp ten toes.
Arm disease: Cover arms.
Abdominal cold/heat/discomfort or cold-induced fever: Hold breath and expand abdomen.
Rest: Breathe slowly through nose, repeat until cured.
1. Sit flat, engage waist/legs, arms covered, hands on ground. Inhale mouth, exhale nose. Clears chest/lung pain. Swallow warm Qi, close eyes.
2. Sit upright, engage waist. Inhale through nose, hold. Turn head forward/backward 30 times each. Clears head emptiness/fatigue. Roll on ground, close eyes, shake.
3. Sit upright, engage waist. Lie on left side. Inhale mouth, exhale nose. Clears accumulations and subcardiac discomfort.
4. Sit upright, engage waist. Inhale slowly through nose, hold nose with right hand. Clears dim vision, painful tearing, nasal polyps, deafness, cold damage, head cold/headache. Stop when sweating occurs.
5. Lie supine. Inhale slowly through mouth, exhale nose. Clears internal urgency. After full meal, swallow Qi dozens of times to warm. Cold causes dry heaves/abdominal pain; inhale 70 times through mouth to fill abdomen.
6. Lie on right side. Inhale nose, swallow Qi dozens of times through mouth. Rub hands hot, massage abdomen to direct Qi downward. Clears hypochondriac skin pain, stop after seven breaths.
7. Sit upright, engage waist. Extend arms up, palms up. Inhale nose, hold. Stretch to limit for seven breaths, pause mid-pain. Named "Shu Wang Tai", clears hypochondriac accumulations.
8. Lie prone, remove pillow, stand feet. Inhale nose 16 times, exhale nose to limit. Allow slight air into nose without awareness. Clears body heat and back pain.
9. Sit upright, engage waist. Raise left hand, palm up, push right hand back. Clears arm/back pain and Qi knot.
10. Sit, interlock hands, embrace knees. Hold breath, distend abdomen 14 or 21 times. Expel when full, ensuring smooth Qi. Practice 10 years for youthful appearance in old age.
11. Sit upright, engage waist, tilt left/right. Close eyes, inhale nose. Clears head wind, stretch to limit for seven breaths.
12. Abdominal fullness/bitterness from overeating: Sit, engage waist, inhale dozens of times through mouth. Stop when comfortable; repeat if uncomfortable. Also for cold Qi and abdominal unrest.
13. Sit, hands like drawing bow. Treats limb vexation, back tightness. Practice daily or occasionally.
14. Sit upright, engage waist. Raise right hand, palm up, support left hypochondrium with left hand. Inhale nose, stretch to limit for seven breaths. Clears stomach cold; cures if food digestion normalizes.
15. Sit upright, engage waist. Raise left hand, palm up, support right hypochondrium with right hand. Inhale nose, stretch to limit for seven breaths. Clears blood stasis and Qi knots.
16. Hands support backward, tilt head back. Inhale mouth, swallow dozens of times. Clears heat, body injury, dead flesh.
17. Lie supine, extend legs/arms. Inhale nose, stretch to limit for seven breaths. Shake feet 30 times. Clears chest/leg cold, generalized Bi, reversal cold.
18. Lie supine, bend knees, knees facing inward. Flip feet, engage waist, inhale mouth to fill abdomen, stretch to limit for seven breaths. Clears Bi pain, heat pain, leg paralysis.
19. Feeling heavy/stiff: Perform Daoyin. Embrace head, rotate up/down. Named "Opening Hypochondrium".
20. Squat, extend right foot, embrace left knee, engage waist, inhale nose, stretch to limit for seven breaths. Clears difficulty bending/extending/kneeling, head pain, blood stasis Bi.
21. Squat, extend left foot, embrace right knee, engage waist, inhale nose, stretch to limit for seven breaths, extend left foot outward. Clears difficulty bending/extending/kneeling, head pain. Another version clears wind, dim vision, deafness.
22. Lie supine, straighten legs, knead genitals until red like oil bag holding cinnabar. Clears genital dampness, difficult urination, heaviness in lower abdomen. For abdominal heat: inhale mouth, exhale nose dozens of times, do not swallow. If abdomen not hot, after seven breaths, swallow warm Qi 10 times.
23. Squat, embrace knees, inhale nose, stretch to limit for seven breaths. Clears lumbar Bi, back pain.
24. Lie prone, look at heels, engage waist, inhale nose, stretch to limit for seven breaths. Clears calf cramping, spasms, soreness.
25. Lie supine, extend hands/feet, outer heels/toes facing each other. Inhale nose, stretch to limit for seven breaths. Clears knee cold, shin bone pain.
26. Lie supine, extend legs/hands, heels facing each other. Inhale nose, stretch to limit for seven breaths. Clears dead flesh inability to extend, leg cold.
27. Lie supine, extend hands/feet, left heel aside. Inhale nose, stretch to limit for seven breaths. Clears food stagnation in stomach, bitter vomiting.
28. Squat, engage waist, pull heels with hands, inhale nose, stretch to limit for seven breaths, spread knees. Clears Bi, vomiting.
29. Lie supine, extend hands/feet, extend toes. Inhale nose, stretch to limit for seven breaths. Clears abdominal cramping/urgent pain.
30. Lie supine, left heel grasps right big toe. Inhale nose, stretch to limit for seven breaths. Clears reversal cold. If feet crossed, grasp big toe accordingly.
31. Lie supine, right heel grasps left big toe. Inhale nose, stretch to limit for seven breaths. Clears generalized Bi.
32. Disease on left: Sit upright, engage waist, look left. Inhale slowly through mouth, swallow dozens of times. Close eyes, gaze upward.
33. Disease in subcardiac region or accumulation: Sit upright, engage waist, face sun, tilt head back. Inhale slowly through mouth, swallow 30 times. Open eyes.
34. Disease on right: Sit upright, engage waist, look right. Inhale slowly through mouth, swallow dozens of times. Open eyes.