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1. Clapping Teeth: The teeth are the surplus of sinews and bones; one should frequently clap them to activate the sinews and bones, refreshing the mind and spirit. Each session consists of thirty-six claps.
2. Swallowing Saliva: Lick the upper palate with the tongue; over time, saliva will fill the mouth and should be swallowed. Swallowing with a audible sound allows the "spiritual fluid" to irrigate the five zang organs, thereby naturally descending fire. It is advisable to swallow as many times as possible.
3. Bathing the Face: Rub both hands together until warm, then cover and wipe the face from the neck to the hairline, resembling the act of washing the face. This practice prevents graying of the hair and keeps the complexion youthful like that of a child.
4. Ringing the Heavenly Drum: Cover both ear canals with the palms. Use the second finger (index finger) pressing on the middle finger to tap the bone at the back of the head. Perform this twenty-four times on each side. This improves hearing and alleviates dizziness.
5. Moving the Gao-Huang Acupoint: This acupoint is located on the shoulders, three cun lateral to the spine on both sides, an area inaccessible to herbs, acupuncture, and moxibustion. Rotating both shoulders seven times can dissipate various ailments throughout the body.
6. Pushing Up the Sky: Clench both hands into fists, inhale through the nose, guide the qi to the Ni-Wan Palace (the brain), and then push upwards towards the sky. Lower the hands to rest on the left or right knee. Repeat this three times per set to expel pathogenic qi from the chest and abdomen.
7. Drawing the Bow Left and Right: Hold the breath. Extend the left arm straight out while positioning the right arm in a bow-drawing posture. Gaze slightly forward. Perform this movement three times for the right hand on each side. This drains fire from the San Jiao (Triple Burner) and eliminates wind-pathogenic accumulation in the arms and axillae.
8. Massaging the Dantian: Support the scrotum with the left hand and massage the Dantian (Lower Elixir Field) with the right hand for thirty-six times. Then switch hands and repeat. This warms the Kidneys and replenishes essence.
9. Rubbing the Inner Kidney Acupoint: Hold the breath. Rub both hands until hot, then rub the back area corresponding to the Kidneys (Kidney Hall) and the Mingmen Acupoint near the spine. Perform thirty-six times on each side.
10. Rubbing the Yongquan Acupoint: Hold the left foot with the left hand and rub the sole of the left foot with the right hand for thirty-six times. Switch to the right foot and proceed similarly.
11. Massaging the Jiaji Acupoints: These points are located below the spinal column and above the Weilv (tailbone). They govern the qi and blood of the entire body. Exercising them is highly beneficial and can also treat hemorrhoids.
12. Shaking the Legs: If the legs are not exercised, qi and blood become disordered, leading to sluggish movement. Stand firmly on the left leg, lift the right leg, and shake it seven times. Then stand firmly on the right leg and repeat.

The above twelve segments constitute methods of daoyin (guiding and pulling) and massage, transmitted by ancient sages to eliminate disease and prolong life. They are clear, simple, and accessible to all. Zhuangzi stated: "Breathing techniques, bear-hanging, and bird-stretching are practiced solely for longevity." These are favored by practitioners of daoyin, those who nurture their form, and long-lived figures such as Peng Zu, hence their transmission to the present day. Various methods are recorded in texts such as *Xiuyang Jiashu* and *Yijing*. From these numerous methods, sixteen concise and practical ones were selected. Combined with the preceding twelve segments and referencing other methods, the system is largely complete.