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The *Yangsheng Fang Daoyin Fa* (Prescription for Health Preservation and Guiding/Stretching Methods) states: Step one foot firmly on the ground, while extending the other foot forward as much as possible. Extend your palms to four directions with maximum effort, alternating left and right for twenty-eight repetitions (4 × 7). This removes coldness in the intestines, stiffness and stifling pain in the waist and spine, and bone pain, allowing blood and qi to circulate and moisten throughout the body.

It also states: Bring both feet together, grasp both feet with both hands, palms facing upward, and pull upward with urgency. Shake the head backward to the limit for twenty-one repetitions (3 × 7). When exerting force, stretch the hands and feet outward in opposite directions, and extend the body, hands, and feet to their limits for fourteen repetitions (2 × 7). This removes various diseases arising from the orifices of the lower part and alleviates deficiency-cold in the lower jiao.

It also states: Cross the dorsum of the feet. Place both hands backward against the mat, gradually pushing back with force while spreading the qi in the abdomen forward. Release when feeling urgent heat; repeat this motion fourteen times (2 × 7). This removes coldness below the umbilicus (Qixia), foot pain, and disharmony among the five zang organs and six fu organs.

It also states: Press the waist backward with both hands, compress the shoulders, and turn the torso left and right to the limit, repeating twenty-one times (3 × 7). This removes coldness in the abdominal navel area, stiffness in both shoulders, and disharmony in the chest and hypochondrium.

It also states: In a kneeling position, place both hands backward with palms flat on the ground. Exhale downward, gradually lowering the body until significant stifling sensation is felt in the waist and spine, then rise again. Repeat this up-and-down motion fourteen times (2 × 7). Keep the body upright and spread qi to the left and right; perform twenty-one repetitions (3 × 7) for the shoulders and waist. This removes coldness below the umbilicus and relieves pain within the Jiexi acupoint.

The *Yangsheng Fang Daoyin Fa* states: Lie supine, extend both legs, inhale deeply through the nose until the limit, and shake the feet thirty times before stopping. This eliminates coldness and reversal (Jue-ni) in the feet.

The *Yangsheng Fang* states: Do not swallow water hastily; doing so over time may lead to Qi disorders.

The *Yangsheng Fang Daoyin Fa* states: Join both hands behind the back, press the waist upward with maximum effort, and shake the arms and elbows, repeating seven times. Initially, keep the hands stationary, moving directly up and down with full effort for fourteen repetitions (2 × 7). After removing stagnation and stifling of Qi in the heart and lungs along the spine, sit upright. Bring knees and feet together. When first sitting, face the toes toward each other and push the heels outward until stable. For comfort, sit with heels facing inward and toes pushed outward; if stifling pain occurs, raise hands gradually, sitting casually. Wait until the feet can sit inwardly without pain, then sit upright with heels raised and toes pointing outward. Practicing this whenever sitting removes coldness in the bladder, wind-cold in the knees, foot pain, ascending Qi, and lower back pain, leading to natural relief and comfort.

It also states: Face the two big toes of both feet toward each other for five breaths. Directly guide the Qi of the heart and lungs to remove reversal (Jue-ni) and ascending Qi. Exert maximum force while maintaining the intention of the feet facing each other, guiding the Qi out of the lungs. The patient moves through flexion and extension inside and outside the lungs, following the flow without obstruction.