心功
一凡行功时，先必冥心，息思虑，绝情欲，以固守神气。
身功
一盘足坐时，宜以一足跟抵住肾囊根下，令精气无漏。
一垂足平坐，膝不可低，肾子不可着在所坐处。（凡言平坐、高坐，皆坐于榻与椅上）
一凡行功毕起身，宜缓缓舒放手足，不可急起。
一凡坐，宜平直其身，竖起脊梁，不可东倚西靠。
首功
一两手掩两耳，即以第二指压中指上，用第二指弹脑后两骨作响声，谓之鸣天鼓。（治风池邪气）
一两手扭项，左右反顾，肩膊随转。
一两手相叉抱项后，面仰视，使手与项争力。（去肩痛、目昏。争力者，手着力要向前，项着力要
向后）
面功
一用两手掌相摩使热，随向面上高低处揩之，皆要周到。再以口中津唾于手掌，擦热，揩面上多次
。（凡用两手摩热时，宜闭口鼻气摩之。能令皱斑不生，容颜光泽）
耳功
一耳宜按抑左右多数。谓以两手按两耳叶，一上一下摩擦之。（所谓营治城郭，使人听彻）
一平坐，伸一足，屈一足，横伸两手，直竖两掌，向前
若推门状，扭头项左右顾，各七次。（除耳鸣）
目功
一每睡醒且勿开目，用两大指背相合擦热，揩目十四次，仍闭住，暗轮转眼珠，左右七次，紧闭少
时，忽大睁开。（能保炼神光，永无目疾）
一用两大指背曲骨重按两眉旁小穴，三九二十七遍；又以手摩两目颧上，及旋转耳，行三十遍；又
以手逆乘额，从两眉中间始，以入脑后发际中，二十七遍，仍须咽津无数。（治耳目，能清明）
一用手按目之近鼻两 （即眼角），闭气按之，气通即止。（常行之，能洞观）
一跪坐，以两手据地，回头用力视后面五次，谓之虎视。（除胸臆风邪）
口功
一凡行功时必闭口。
一口中焦干，口苦舌涩，咽下无津，或吞唾喉痛，不能进食，乃热也，宜大张口，呵气十数次，鸣天
鼓九次，以舌搅口内，咽津，复呵，复咽，候口中清水生，即热退脏凉。又或口中津液冷淡无味，心中汪
汪，乃冷也，宜吹气温之，候口有味，即冷退脏暖。
一每早，口中微微呵出浊气，随以鼻吸清气咽之。
一凡睡时，宜闭口，使真元不出，邪气不入。
舌功
一舌抵上颚，津液自生，再搅满口，鼓漱三十六次，作三口吞之，要 有声在喉。（谓之漱咽，灌
溉五脏。可常行之）
齿功
一叩齿三十六遍，以集身神。
一凡小便时，闭口紧切牙齿。（除齿痛）
鼻功（《内经》曰∶阳气和利，满于心，出于鼻，故为喷嚏）
一两手大指背擦热，揩鼻上三十六次。（能润肺）
一视鼻端白，数出入息。
一每晚覆身卧，暂去枕，从脖湾反竖，两足向上，以鼻吸纳清气四回，又以鼻出气四回，气出极力，
后令微气再入鼻中收纳。（能除身热、背痛）
手功
一两手相叉，虚空托天，按顶二十四次。（除胸膈邪）
一两手一直伸向前，一屈回向后，如挽五力弓状。（除臂腋邪）
一两手相捉为拳，捶臂膊及腰腿，又反手捶背上，各三十六。
一两手握固，屈肘向后，顿掣七次。颈随肘向左右扭。（治身上火丹疙瘩）
一两手作拳，用力左右各虚筑七次。（除心胸风邪）
足功
一正坐伸足，低头如礼拜状，以两手用力扳足心十二次。
一高坐垂足，将两足跟相对，扭向外，复将两足尖相对，扭向内，各二十四遍。（除两脚风气）
一盘坐，以一手捉脚指，以一手揩脚心涌泉穴（湿风
皆从此入）至热止，后以脚指略动转数次。（除湿气，健步）
一两手向后据床，跪坐一足，将一足用力伸缩，各七次，左右交换。（治股膝肿）
一徐行，手握固。左足前踏，左手摆向前，右手摆向后；右足前踏，手右前左后。（除两肩邪）
肩功
一两肩连手左右轮转，为转辘轳，各二十四次。（先左转，后右转，曰单辘轳，左右同转，曰双
辘轳）
一调息神思，以左手擦脐十四遍，右手亦然，复以两手如数擦胁、连肩摆摇七次，咽气纳于丹田，
握固两手，屈足侧卧。（能免梦遗）
背功
一两手据床，缩身曲背，拱脊向上，十三举。（除心肝邪）
腹功
一两手摩腹，移行百步。（除食滞）
一闭息存想丹田火，自下而上，遍烧其体。（即十二段锦所行）
腰功
一两手握固，拄两胁肋，摆摇两肩二十四次。（除腰肋痛）
一两手擦热，以鼻吸清气，徐徐从鼻放出，用两热手擦精门。（即背下腰软处）
肾功
一用一手兜裹外肾两子，一手擦脐下丹田，左右换手，各八十一遍。诀云∶一擦一兜，左右换手，九
九之数，真阳
不走。
一临睡时坐于床，垂足，解衣，闭息，舌抵上颚，目视顶门，提缩谷道如忍大便状，两手摩擦两肾
穴，各一百二十。（能生精、固阳，除腰疼，稀小便）
以上分列各条，随人何处有患，即择何条行之，或预防于无患之先者，亦随人择取焉。
Heart Exercise
When performing exercises, one must first calm the mind, cease thoughtful deliberation, and cut off emotional desires to firmly guard Shen (Spirit) and Qi (Vital Energy).
Body Exercise
When sitting in a lotus position, it is appropriate to use the heel of one foot to press against the root below the scrotum, preventing the leakage of Jing (Essence) and Qi.
When sitting with feet hanging down flatly, the knees should not be too low, and the testicles should not touch the seat. (Whenever "sitting flat" or "sitting high" is mentioned, it refers to sitting on a couch or chair.)
When rising after completing exercises, one should slowly stretch and relax the limbs; do not rise hastily.
When sitting, the body should be kept straight and the spine upright; do not lean to the east or west.
Head Exercise
Cover both ears with hands, place the second finger on top of the middle finger, and use the second finger to flick the two bones at the back of the head to produce a ringing sound. This is called "Ming Tian Gu" (Resounding Heavenly Drum). (Treats pathogenic factors at Fengchi [GB20].)
Twist the neck with both hands, look left and right, allowing the shoulders to turn along with the movement.
Interlace hands and hold behind the neck, looking upward, creating resistance between the hands and the neck. (Relieves shoulder pain and blurred vision. "Creating resistance" means the hands exert force forward while the neck exerts force backward.)
Face Exercise
Rub palms together until hot, then wipe all over the face, ensuring thorough coverage. Spit saliva into the palms, rub them warm, and wipe the face multiple times. (When rubbing palms until hot, keep the mouth and nose closed during the friction. This prevents wrinkles and spots, keeping the complexion lustrous.)
Ear Exercise
The ears should be pressed and rubbed frequently on both sides. Use both hands to press the earlobes and rub them up and down. (As stated: "Nourishing and repairing the city walls," enabling clear hearing.)
Sit flatly, extend one leg, bend the other. Extend both arms horizontally, raise palms vertically, and push forward as if opening a door. Turn the head and neck to look left and right, seven times each. (Eliminates tinnitus.)
Eye Exercise
Upon waking, do not open eyes immediately. Rub the backs of the thumbs together until hot, wipe the eyes fourteen times, keep them closed, rotate the eyeballs secretly left and right seven times each, keep tightly closed for a moment, then suddenly open wide. (Preserves and refines Shen Guang [Divine Light], preventing eye diseases permanently.)
Use the curved bone on the back of the thumbs to press heavily on the small acupoints beside the eyebrows twenty-seven times. Massage the area above the cheekbones of both eyes and rotate the ears thirty times. Stroke the forehead backwards from the center between the eyebrows into the hairline at the back of the head twenty-seven times, swallowing saliva numerous times. (Treats eyes and ears, promoting clarity.)
Press the inner canthus (the corner of the eye near the nose) with fingers, holding breath while pressing; stop when Qi flows. (Regular practice enables piercing vision.)
Kneel, support the ground with both hands, turn the head and look forcefully backward five times. This is called "Hu Shi" (Tiger's Gaze). (Eliminates wind-pathogens in the chest and diaphragm.)
Mouth Exercise
One must keep the mouth closed during exercises.
If the mouth is dry and scorched, bitter, tongue feels astringent, swallowing produces no saliva, or swallowing saliva causes throat pain and inability to eat, this indicates Heat. Open the mouth wide, exhale ten or more times, perform Ming Tian Gu nine times, stir the inside of the mouth with the tongue, swallow saliva, exhale again, swallow again, until clear water generates in the mouth, indicating Heat recedes and Zang organs cool. If saliva is cold and tasteless, and the heart feels watery/soggy, this indicates Cold. Blow air to warm it; once flavor returns, Cold recedes and Zang organs warm.
Every morning, gently exhale turbid Qi from the mouth, then inhale clear Qi through the nose and swallow it.
When sleeping, keep the mouth closed so that Zhen Yuan (True Origin) does not escape and Pathogenic Factors do not enter.
Tongue Exercise
Touch the upper palate with the tongue; saliva will naturally generate. Stir the entire mouth, rinse thirty-six times, and swallow in three gulps, making a sound in the throat. (This is called "Shu Yan" [Rinsing and Swallowing], irrigating the Five Zang organs. Can be practiced regularly.)
Teeth Exercise
Tap teeth thirty-six times to gather bodily Shen.
When urinating, keep the mouth closed and teeth tightly clenched. (Relieves toothache.)
Nose Exercise (Nei Jing states: When Yang Qi is harmonious and smooth, it fills the Heart and emerges from the nose, causing sneezing.)
Rub the backs of the thumbs until hot, wipe the nose thirty-six times. (Moistens the Lungs.)
Gaze at the tip of the nose, counting inhalations and exhalations.
Every night, lie prone, temporarily remove the pillow, arch the neck backward from the cervical curve, lift both feet upward. Inhale clear Qi through the nose four times, exhale through the nose four times. Exhale with full effort, then allow slight Qi to re-enter the nose for storage. (Eliminates body heat and back pain.)
Hand Exercise
Interlace hands, reach upward as if supporting the sky, pressing the crown twenty-four times. (Eliminates pathogenic factors in the chest and diaphragm.)
Extend both arms straight forward, then bend one arm back, resembling drawing a bow of five strength. (Eliminates pathogenic factors in arms and axillae.)
Make fists with both hands and beat the arms, waist, and legs; then reverse hands to beat the back, thirty-six times each.
Make fists (Wu Gu), bend elbows backward, jerk seven times. Twist the neck left and right following the elbows. (Treats fire carbuncles and nodules on the body.)
Make fists and punch left and right vacuously seven times each. (Eliminates wind-pathogens in the heart and chest.)
Foot Exercise
Sit upright with legs extended, bow head as if worshipping, pull the soles of the feet forcefully with both hands twelve times.
Sit high with feet hanging down, bring heels together and twist outward, then bring toes together and twist inward, twenty-four times each. (Eliminates wind-dampness in both feet.)
Sit cross-legged, grasp toes with one hand, rub the Yongquan [KI1] acupoint on the sole with the other hand until hot (where damp-wind enters), then move toes slightly several times. (Eliminates dampness, strengthens walking.)
Support the bed with hands behind, kneel on one foot, extend and flex the other foot forcefully seven times each, alternating sides. (Treats swelling of thighs and knees.)
Walk slowly, hands held in Wu Gu. Step forward with left foot, swing left hand forward and right hand backward; step forward with right foot, swing right hand forward and left hand backward. (Eliminates pathogenic factors in both shoulders.)
Shoulder Exercise
Rotate both shoulders and arms left and right like a pulley, twenty-four times each. (First rotate left then right, called "Single Pulley"; rotate both simultaneously, called "Double Pulley".)
Regulate breath and spirit. Rub the navel fourteen times with the left hand, repeat with the right. Then rub the costal region with both hands, shake shoulders seven times, swallow Qi into the Dantian, hold Wu Gu, bend legs and lie on side. (Prevents nocturnal emissions.)
Back Exercise
Support the bed with hands, shrink body and curve back, arch spine upward thirteen times. (Eliminates pathogenic factors in Heart and Liver.)
Abdomen Exercise
Rub abdomen with hands, walk one hundred steps. (Eliminates food stagnation.)
Hold breath and visualize Fire in the Dantian, burning upwards through the entire body. (This is the method performed in Twelve Section Brocade.)
Waist Exercise
Hold Wu Gu, rest hands on flanks, shake shoulders twenty-four times. (Relieves waist and rib pain.)
Rub hands until hot, inhale clear Qi through nose, exhale slowly through nose, then rub the Jingmen (Gate of Essence) with hot hands. (Refers to the soft area below the lower back.)
Kidney Exercise
Use one hand to cup the external kidneys (testicles), the other hand to rub the Dantian below the navel, switching hands, eighty-one times each. The verse says: One rub, one cup, switching hands, number nine times nine, True Yang does not depart.
Before sleep, sit on the bed, hang feet, undress, hold breath, touch tongue to palate, gaze at Dinghui [GV20] (top of head), contract the Huiyin [CV1] (Gu Dao) as if holding stool, rub both Shenshu [BL23] acupoints with hands, one hundred twenty times each. (Generates Essence, consolidates Yang, relieves back pain, reduces urination frequency.)
The above items are listed separately. Wherever a person has ailments, choose the corresponding item to practice. For prevention before illness occurs, also select according to individual needs.