Library

Whenever practicing Qigong (energy work), it is best to do so after Zi hour (11:00 PM - 1:00 AM) and before Yin hour (3:00 AM - 5:00 AM). At this time, the Qi (vital energy) is clear and the abdomen is empty, making practice effective. First, one must close the eyes slightly like a lowered curtain, put on clothes properly, and sit upright. The hands should be formed into "Wang Gu" (firm grip) posture, and one sits cross-legged. The heel of the left foot should be bent to press against the moving area below the root of the penis, preventing the leakage of essence through the Jing Qiao (essence orifice).

The hands should be bent, with the two thumbs pressing against the roots of the index fingers, while the remaining four fingers wrap tightly around the thumbs; this is called "Liang Shou Wang Gu" (both hands forming the firm grip). Then, click the teeth thirty times. Next, embrace the neck with both hands and twist left and right twenty-four times. (This can remove accumulated pathogenic factors from the hypochondriac region.)

Then, interlace the hands and push upwards as if supporting the sky, then press the top of the head with the backs of the hands twenty-four times. (This can eliminate diseases in the chest and diaphragm.)

Next, cover both ears with the palms of the hands, and use the second fingers (middle fingers) to flick the occipital bone at the back of the head twenty-four times. This can remove pathogenic wind from the Fengchi (GB20) acupoint.

Then, bring both hands together, press on the left knee, and twist the body to the left; then press on the right knee and twist the body to the right, twenty-four times each. (This can remove Wind-evil from the Liver channel.)

Then, extend one hand forward and one backward, mimicking the action of drawing a five-dan bow, for twenty-four repetitions. (This can remove accumulated pathogens in the arms and axillae.)

Sit upright again, stretch out both hands, twist the neck to look left and right at the shoulders for twenty-four times. (This can remove accumulated pathogens from the Spleen and Stomach.)

Form the "Wang Gu" grip again, prop the hands against the ribs, and shake the shoulders twenty-four times. (This can remove Wind-evil between the waist and ribs.)

Alternately strike the arms and shoulders with both hands, and reverse-strike the back, connecting to the waist and thighs, fourteen times each. (This can remove pathogens from the limbs and chest/abdomen.)

Sit upright again, extend the legs, lean the body sideways, raise both hands simultaneously as if pushing away the sky, for twenty-four times. (This can remove accumulated pathogens from the Lungs.)

Sit upright and extend the legs, reach forward with both hands, lower the head to pull the feet twelve times. Then hook the extended foot, bend it onto the knee, and massage it twenty-four times. (This can remove pathogenic factors from the Pericardium.)

Place both hands on the ground, contract the body and curve the spine, lifting upwards twelve times. (This can remove accumulated pathogens from the Heart and Liver channels.)

Stand up, support the body against a bed or chair, look backwards, twisting left and right twenty-four times each. (This can remove Wind-evil from the Kidneys.)

Stand up and walk slowly, hands in "Wang Gu" grip. Step forward with the left foot, swing the left hand forward and the right hand backward. Step forward with the right foot, swing the right hand forward and the left hand backward, twenty-four times each. (This can remove pathogens from the Jianyu (LI15) and other shoulder acupoints.)

Bring both hands together behind the back, bend down, and twist slowly twenty-four times. (This can remove pathogens from the ribs.)

Walk by crossing the feet, advance ten-plus steps, then retreat ten-plus steps. Sit high with legs extended, twist the feet inward twenty-four times, then outward twenty-four times. (These two methods can remove Wind-evil from the knees and feet.)

After completing these sixteen sections, sit upright again, lower the eyelids, form the "Wang Gu" grip, and meditate quietly. Use the tongue to lick the upper palate, stir the mouth to generate saliva (Hua Chi Shen Shui / Divine Water of the Hua Pool), rinse the mouth thirty-six times, and swallow with a audible gulp. Hold the breath and visualize the fire of the Dantian (Elixir Field), rising from below to above, burning through the inside and outside of the body until a steaming heat is felt, then stop.

For all the above methods, if practitioners perform them once or twice daily, over a long period, their bodies will become healthy and light, all pathogens will be eliminated, and fatigue will cease.