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The *Yangsheng Fang* (Prescriptions for Nourishing Life) states: Essence is stored in the genitalia (Yu Fang). If sexual intercourse is too frequent, essence will be lost. Those who lose essence will feel despondent and often experience palpitations and fright.

The *Yangsheng Fang Daoyin Fa* (Guiding and Pulling Methods of the Prescriptions for Nourishing Life) states: Place one heel on the ground without moving it, while extending the other foot to the side in a "Ding" (丁) character shape. Turn the body and lean, with both hands quickly returning to position, alternating left and right. This removes wind-cold from the spine and treats hemiplegia and lack of circulation/moisture in the meridians.

It also states: Sit in a squatting position with the body upright and head level. Cross hands and place them under the chin. Keep the head still and shake both elbows upward vertically. Go up and down seventy-seven times (Qi Qi), or thirty-seven times (San Qi), to relax the mind and body. This removes wind-cold swelling and oppression in the breasts, regulates irregularity at Yuji (LU 10), and daily practice gradually reduces damage.

It also states: Sit with both legs stretched out long and relaxed naturally. Let the internal Qi move downward, making the heart soft and comfortable. Then, bend one leg and place it under the knee, stretching the other leg long with toes pointing upward. Quickly lie supine with the head not touching the mat. Push both hands forward forcefully and pull the head upward forcefully simultaneously. Take these positions and go back and forth fourteen times (Er Qi), alternating similarly. This removes pain in the feet, waist, and shoulders, as well as cold blood and wind-cold pathogens, gradually reducing damage daily.

It also states: Press the abdomen against the mat and stretch the legs long. Slowly observe the Qi moving downward and know its destination. Then press the palms against the mat, striving to straighten the arms, to dissipate Qi in the back. Move downward gradually and strive to go back and forth fourteen times (Er Qi). This eliminates accumulated cold within the Zang-Fu organs and relieves urgent pulses and wind-cold in the waist and shoulders.

It also states: To induce sweating through Qi, clench fists, bend knees, and lie on the side. Hold the breath until the extreme urge to exhale arises, then stop. When the Qi settles, hold the breath again. Repeat this until sweat appears, then stop. Change lying position so that the lower body is above and the upper body below, holding the breath as before until heavy sweating occurs. This mainly treats wind-cold within the body. To treat pain in the thighs, shins, and arms, bend one shin and one arm, extend the affected limb, and lie supine. Draw Qi in through the nose to fill the abdomen, use intention to push the Qi, imagining it moving to the upper part; when warmth is felt, the condition heals.

It also states: Press the abdomen against the mat and stretch one leg long. Forcefully extend the toes backward. Extend one hand fully forward and pull the other hand back over the shoulder, reversing the posture and arching the back tightly. Initially, use the diagonally extended limbs to pull against each other tightly. Then bend the limbs and head together, taking the posture simultaneously, remembering to move the limbs. Alternate front and back, going up and down fourteen times (Er Qi), and similarly left and right. This removes wind-cold pain and oppression in the back, neck, waist, knees, and shoulders, as well as stiffness in the spinal interior.

It also states: Sit upright, hands behind, grasping wrists and twisting backward. Press palms against the mat to the limit, inducing dizziness. Do this seven times up and down, and similarly switch hands left and right. This dissipates cold wind in the abdomen, resolves accumulated Qi, warms the stomach gate, and improves difficulties in eating/drinking, vomiting, and inability to swallow.

It also states: Anyone learning to regulate and rest must first sit upright, with knees and feet together. Initially sit with toes facing each other and heels pushed outward. For stability, bring heels inward to face each other while sitting, with toes pushed outward. If feeling oppressed or painful, gradually lift the whole body, hesitating as if about to sit, until sitting inward feels painless, similar to sitting with heels vertical upward and toes turned outward. Each sitting removes Qi in the bladder, cold knees, cold painful feet, ascending Qi, and waist pain, allowing them to disappear comfortably.

It also states: Stretch one leg long. Bend both hands to grasp the Sanli point (ST 36) on the knees. Strive to push the knees forward while pulling the body backward, taking the posture simultaneously so that internal Qi dissipates. It feels like bones separating. Switch feet alternately, doing thirty-seven times (San Qi) each. Gradually remove cold wind from the shoulders and spine, and relieve tense blood and sinews.

It also states: Hands backward, inversely grasping both feet to the extreme. Head tilted back, toes pushing inward and outward. Go slowly and quickly back and forth seven times. Then extend hands straight forward. Shake feet naturally, keeping knees still. Limbs do fourteen times (Er Qi) each. This removes wind-cold oppression in the spinal waist.

It also states: Body flat and upright, stretch hands. Push backward to the extreme. Bend elbows backward, pressing empty space seven times (Si Qi). Turn waist, let hands hang down, rotating palms in four directions. This removes tension in the sinews inside the arms.

It also states: Stretch both hands long, join palms downward. Raise hands high to shoulder level, striving until shoulders feel oppressed and painful. Then shake up and down fourteen times (Er Qi). Return hands to shoulder level. Vary speed lightly, shaking front and back seven times. This removes wind-cold pain inside the shoulders, dissipating daily. Push both hands forward, striving palms downward.

It also states: Invert palms to press both shoulders, striving up and down forward. Press and shake urgently near both axillae. Go back and forth twenty-one times (San Qi). Finally, keep hands in place, strive elbows upward urgently up and down, shaking fourteen times (Er Qi). Clench fists twice seven times, then accompany with twenty-one times (San Qi). This regulates neck and shoulder sinews. Urgently bend one fist to the left, grasp the elbow head of the other hand and pull inward. Up and down strive completely. Bend hands, release, and extend fingers three times. Then turn hands to extreme posture fourteen times (Si Qi). Regulate elbow and shoulder bone sinews. Urgently strong hands press upward, strive up and down, going back and forth twenty-one times (San Qi).

It also states: When hands are still, strive elbows upward seven times. Without moving hands, strive elbows and arms sideways, turning left and right twenty-one times (San Qi). This removes cold air and wind urgency in neck bones. The previous twelve methods all have this effect, enabling Qi to circulate in the person. They must be measured appropriately during illness.