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*Yangsheng Yaoji* records: *Ning Xiansheng Daoyin Jing* (Classic of Master Ning on Qigong and Stretching) states: The reason for practicing Daoyin (Qigong and stretching exercises) is to eliminate all evil qi from the limbs and joints, allowing righteous qi (Zhengqi, healthy vital energy) to remain.

Yang Shangshan in *Taisu Jing* (Classic of Great Simplicity) states: Daoyin refers to movements such as "bear hanging by the neck" and "bird stretching the neck," as well as the Five Animal Frolics (Wuqinxi). In the near term, it can cure paralysis and myriad diseases; in the long term, it achieves longevity and clear vision.

*Huatuo Biezhuan* (Biography of Hua Tuo) records: Hua Tuo once told Wu Pu: Humans desire physical labor/exercise, but should not exhaust themselves to the extreme. If the body moves constantly, the Qi derived from food and drink (Guqi) will be digested, blood vessels will flow smoothly, and diseases will not arise. Have you seen a door pivot? Although made of wood that is prone to rot, because it opens and closes and moves morning and night, it is the last to decay. Therefore, ancient immortals such as Chisongzi and Pengzu practiced Daoyin, likely taking inspiration from this principle.

*Yangsheng Yaoji* further states: Generally, one should practice Daoyin when the heavenly Yang Qi is mild and warm, and when the sun and moon are quiet/clear, entering the room. During times of extreme cold or extreme heat, one should not practice Daoyin.

It also states: *Daoyin Jing* says: Whenever practicing Daoyin to regulate Qi and nourish life, it is suitable to do so during three specific periods of the day. These refer to Mao hour (5-7 AM), Wu hour (11 AM-1 PM), and You hour (5-7 PM). Before beginning Daoyin, one should first cleanse oneself.

It also states: Daoist Liu Jing said: One should consume "Jade Spring" every morning, which makes people robust, gives them a good complexion, removes tooth worms, and strengthens teeth. "Jade Spring" refers to saliva in the mouth. Before getting up in the morning, rinse the mouth early until it is full of saliva, then swallow it. Then click the teeth fourteen times (two sets of seven). Stop after doing this twice. This is called "Refining Essence" (Lianjing).

It also states: *Yangsheng Neijie* says: Often rub fingers in the early morning until Shaoyang Qi becomes hot, then use this heat to warm the eyes. Stop after fourteen repetitions.

It also states: Often gaze at the four directions of the eyes at dusk. This is called "Storing Divine Light Fullness" (Cun Shenguang Man).

It also states: Restrain Hunmen and control Pohu. This is called "Grasping Solidity" (Wogu). This calms the Hun and Po spirits. Hunmen and Pohu refer to the inner side of the base of the thumbs near the fingernails.

This is a method to consolidate essence, brighten the eyes, prolong life, and restore white hair to black. If one can hold this grip all day, evil qi and hundred toxins cannot enter. (Method of Grasping Solidity: Bend the thumb inward to embrace the four little fingers. With continuous practice, even during sleep, the hands will not open. Another theory says this prevents being haunted by demons.)

It also states: Often rub the eyes in the early morning, then click the teeth thirty-six times. Stir the tongue in the mouth seventy-four times (two sets of seven), rinse with saliva, fill the mouth, and swallow. Stop after three repetitions. Alternatively, click the teeth fourteen times, clicking once and swallowing once, stopping after three cycles.

It also states: Sit facing east upon rising in the morning. Rub both hands together until hot, then massage from the forehead to the top of the head. Stop after eighteen repetitions. This is called "Storing Niwan" (referring to the Dantian/Elixir Field).

It also states: Upon waking in the clear morning, hook both hands behind the ears, pull up and down vigorously. Do this fourteen times. This prevents deafness.

It also states: Rub hands until hot, then massage the face. Move from top to bottom to block evil qi and give the face a luster.

It also states: Rub hands until hot, then massage the body from top to bottom. This is called "Dry Bath" (Ganyu). It allows one to overcome wind-cold, seasonal pathogens, heat-induced headaches, and other illnesses.

*Fuqi Daoyin Chao* (Excerpt on Swallowing Qi and Daoyin) says: After lying down or rising, first wipe the middle of the neck, the surrounding areas, and behind the ears with a towel or thick silk, making them round and warm. Massage the head along the hairline, as if combing it, without missing any spot. (This means upon waking, one should first perform this method facing the Ren direction, and only after finishing proceed to rubbing hands and other tasks.)

*Qianjin Fang* (Essential Prescriptions Worth a Thousand Gold) describes Self-Massage Methods: Perform three times daily. After one month, all diseases are eliminated, and walking/running becomes light as a horse. This is the Brahman method.
1. Grasp one hand with the other and bend towards the palm, like washing hands.
2. Cross hands lightly, flip over towards the chest.
3. Grasp hands together and press the thighs (same for left and right).
4. Stack hands and press the thighs, slowly bending the body.
5. Exert force as if drawing a five-dan bow (same for left and right).
6. Make fists and punch forward (same for left and right).
7. Perform a pushing stone motion (same for left and right).
8. Pound backwards with fists; this opens the chest (same for left and right).
9. Sit upright in a palace posture, lean to one side as if pushing a mountain.
10. Embrace the head with both hands, roll over the thighs; this stretches the ribs.
11. Place hands on the ground, shrink the body and curve the spine, lifting upwards three times.
12. Strike the back with hands reversed (same for left and right).
13. Sit upright dragging legs, use the opposite hand to restrain backwards three times (same for left and right).
14. Push against the ground with both hands and look back; this is "Tiger Gaze" (same for left and right).
15. Stand on the ground and twist backwards three times.
16. Clasp hands tightly and step on the palms with feet (same for left and right).
17. Rise and stand, stepping front and back with feet (same for left and right).
18. Sit upright dragging legs, use the opposite hand to grasp the dragged leg, place it on the knee, and press with hand (same for left and right).

In total, there are eighteen postures. If elderly people can follow these methods three times daily, they will benefit from tonification, prolong life, eliminate all diseases, eat well, have bright eyes, feel light and vigorous, and no longer suffer from fatigue.

It also states: Every day, constantly draw air downwards with both hands upwards, sideways, forwards, and backwards, and reverse the hands below.

It also states: Regardless of whether one has business or not, one must have someone tread on the back, limbs, neck, and head once daily. If done by a skilled person, wind pathogens and seasonal pathogens cannot invade the body. This is a crucial secret, too profound to fully discuss.

*Tang Lin Hongjiao Lun* (Discussion on Podagra/Hongjiao by Tang Lin) says: Extend legs and sit every morning. Clasp the foot with hands seven times, letting hands touch toes gradually reaching the sole, pressing hard with hands while clasping the foot. Doing this daily prevents Hongjiao (Podagra/Gout) from harming people.

*Su Jing Hongjiao Lun* (Discussion on Podagra/Hongjiao by Su Jing) says: In summer, the Couli (pores/skin texture) are open, and one should not lie in bed sleeping. Upon waking, have someone massage [the body], preventing evil qi from stagnating. Frequently exercising to open joints keeps them smooth and unobstructed. These are key points of health preservation and methods to resist wind pathogens.