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According to the diagram of sitting exercises, crossing the dorsum of both feet on top of the thighs is called "Heaven Plate" (Tianpan), also known as Double Lotus (Shuangda). For those whose knees and legs are not yet flexible enough, Single Lotus (Danpan) may be practiced; if even Single Lotus is impossible, temporarily adopt "Earth Plate" (Dipan), which involves sitting cross-legged with soles of the feet pressing against each other. Over time, one can achieve a position where one foot rests in the groin crease and the other foot is flipped onto the thigh, forming Single Lotus. Once the legs become more supple, slowly flip the foot that was resting in the crease onto the thigh to form Double Lotus, thereby completing the Heaven Plate posture. This conforms to the proper sitting stance. However, do not force it; proceed step by step, and you will undoubtedly reach high spiritual realms.

1. Grasping the Solid (Wogu) and Contemplating Spirit (Sishen) Posture. In this posture, place the sole of the left foot on the right thigh and the sole of the right foot on the left thigh (Double Lotus). Place the left palm flat on the chest with the palm facing up. The right hand forms a fist (Grasping the Solid: thumb pressing the root of the ring finger) and rests on the left palm. Straighten the spine, gaze levelly forward, aligning the ears, shoulders, nose, and chest remotely. Clench the jaw tightly, elevate the tongue to touch the palate (Qiaoqiao), and during breathing, let Qi exit from below and enter from above. The essence of moving Qi through the Nine Diagrams gathers here. Previously, Essence was transformed into Qi; now, Qi is returned to Spirit. After three cycles of Qi circulation, the lower postures are initiated.

2. Palms Joined and Crossed Legs (Hezhang Fujia) Posture. The leg positioning is the same as before. The upper body mimics the "Offering Staves" (Xianzhu) starting posture from the Front Body Diagram. Breathe three times to condense Qi within the Five Zang Organs.

3. Two Hands Pushing the Door (Shuangshou Tuimen) Posture. The leg positioning is the same as before. The upper body mimics the "Extending Claws and Revealing Wings" (Chuzhao Liangchi) shape from the Front Body Diagram. Extend both palms forward as if pushing open a door. Breathe three times to allow Qi to connect with the Hundred Vessels.

4. One Ball of Harmonious Qi (Yituan Heqi) Posture. The leg positioning is the same as before. The upper body mimics the "Two Phoenixes Gazing at the Sun" (Shuangfeng Chaoyang) shape from the Front Body Diagram. Breathe three times to make Qi lively, smooth, harmonious, and integrated.

5. Extending Arms and Regulating Meridians (Shengong Limai) Posture. The leg positioning is the same as before. The upper body mimics the "Flying Eagle Spreading Wings" (Feiying Zhanchi) shape from the Front Body Diagram. Breathe three times, extending the arms to regulate Qi and infuse the Hundred Vessels.

6. Empty Lifting to Open the Stomach (Xutuo Kaiwei) Posture. The leg positioning is the same as before. The upper body performs an empty lifting motion upwards, mimicking the "Two Hands Holding the Pagoda" (Shuangshou Tuota) shape from the Front Body Diagram. Breathe three times to promote the free flow of Stomach Qi.

7. Bearing Weight to Secure the Armpits (Fuzhong Guye) Posture. The leg positioning is the same as before. The upper body mimics the "Three Peaks Standing" (Sanfeng Zhili) shape from the Front Body Diagram. Flip both palms upward as if bearing weight. Breathe three times to secure the armpits.

8. Soothing Liver and Regulating Lung - Left Side (Shugan Lilfei Zuo) Posture. The leg positioning is the same as before. The upper body mimics the "Dragon Probing with Right Claw" (Long Tan Youzhua) shape from the Front Body Diagram. Breathe three times to regulate Lung Qi.

9. Soothing Liver and Regulating Lung - Right Side (Shugan Lilfei You) Posture. The leg positioning is the same as before. The upper body mimics the "Dragon Probing with Left Claw" (Long Tan Zuozhua) shape from the Front Body Diagram. Breathe three times to soothe Liver Qi.

10. Sitting Cross-legged with Horizontal Arms (Panzuo Henggong) Posture. The leg positioning is the same as before. The upper body mimics the "Horizontal Arms Squatting/Standing" (Henggong Dunli) shape from the Front Body Diagram. Breathe three times to circulate Qi within the four limbs.

11. Sanjiao Reaching Benefit - First Posture (Sanjiao Dali Diyi Shi). The leg positioning is the same as before. The upper body mimics the "Three Talents Communicating Qi - First Posture" (Sancai Tongqi Diyi Shi) from the Front Body Diagram. Breathe once to condense Qi in the Upper Jiao.

12. Sanjiao Reaching Benefit - Second Posture (Sanjiao Dali Dier Shi). The leg positioning is the same as before. The upper body mimics the "Three Talents Communicating Qi - Second Posture" from the Front Body Diagram. Breathe once to infuse Qi into the Lower Jiao.

13. Sanjiao Reaching Benefit - Third Posture (Sanjiao Dali Disan Shi). The leg positioning is the same as before. The upper body mimics the "Three Talents Communicating Qi - Third Posture" from the Front Body Diagram. Breathe once to store Qi in the Middle Jiao.

14. Sanjiao Reaching Benefit - Fourth Posture (Sanjiao Dali Disi Shi). The leg positioning is the same as before. The upper body mimics the "Three Talents Communicating Qi - Fourth Posture" from the Front Body Diagram. Breathe once to open and unblock the Middle Jiao.

15. Sanjiao Reaching Benefit - Fifth Posture (Sanjiao Dali Diwu Shi). The leg positioning is the same as before. The upper body mimics the "Three Talents Communicating Qi - Fifth Posture" from the Front Body Diagram. Breathe once to descend Qi from the Middle Jiao to the Lower Jiao.

16. Sanjiao Reaching Benefit - Sixth Posture (Sanjiao Dali Diliu Shi). The leg positioning is the same as before. The upper body mimics the "Three Talents Communicating Qi - Sixth Posture" from the Front Body Diagram. Breathe once to rise Qi from the Lower Jiao back to the Middle Jiao.

17. Sanjiao Reaching Benefit - Seventh Posture (Sanjiao Dali Diqi Shi). The leg positioning is the same as before. The upper body mimics the "Three Talents Communicating Qi - Seventh Posture" from the Front Body Diagram. Breathe once to fill the Middle Jiao with Qi.

18. Sanjiao Reaching Benefit - Eighth Posture (Sanjiao Dali Dibashi Shi). The leg positioning is the same as before. The upper body mimics the "Three Talents Communicating Qi - Eighth Posture" from the Front Body Diagram. Breathe once to scatter and inject Qi into the Middle Jiao.

19. Sanjiao Reaching Benefit - Ninth Posture (Sanjiao Dali Dijiu Shi). The leg positioning is the same as before. The upper body mimics the "Three Talents Communicating Qi - Ninth Posture" from the Front Body Diagram. Breathe once to rush Qi from the Middle Jiao to the Upper Jiao.

20. Sanjiao Reaching Benefit - Tenth Posture (Sanjiao Dali Diushi Shi). The leg positioning is the same as before. The upper body mimics the "Three Talents Communicating Qi - Tenth Posture" from the Front Body Diagram. Breathe once to float the light and clear Qi to the Upper Jiao.

21. Sanjiao Reaching Benefit - Eleventh Posture (Sanjiao Dali Diyishi Shi). The leg positioning is the same as before. The upper body mimics the "Three Talents Communicating Qi - Eleventh Posture" from the Front Body Diagram. Breathe once to return Pure Yang Qi to its position in the Middle Jiao.

22. Sanjiao Reaching Benefit - Twelfth Posture (Sanjiao Dali Dishiershi Shi). The leg positioning is the same as before. The upper body mimics the "Three Talents Communicating Qi - Twelfth Posture" from the Front Body Diagram. Breathe once to fill the Middle Jiao with Pure Yang Qi.

23. Sanjiao Reaching Benefit - Thirteenth Posture (Sanjiao Dali Dishisanshi Shi). The leg positioning is the same as before. The upper body mimics the "Three Talents Communicating Qi - Thirteenth Posture" from the Front Body Diagram. Breathe once to spread Pure Yang Qi throughout the Middle Jiao.

24. Sanjiao Reaching Benefit - Fourteenth Posture (Sanjiao Dali Dishisis Shi). The leg positioning is the same as before. The upper body mimics the "Three Talents Communicating Qi - Fourteenth Posture" from the Front Body Diagram. Breathe once to descend heavy and turbid Qi to the Lower Jiao.

Although these fourteen "Sanjiao Reaching Benefit" postures on the right side share movements with the "Three Talents Communicating Qi" fourteen postures in the Front Body Diagram and the "Immediate Connection Below" fourteen postures in the Half-Body Diagram, their functions differ: the former focuses on the free flow of Qi, the middle group on the infusion of Qi, and this group on the returning of Qi to its proper location. While the efficacy is divided into three levels, the principle remains consistent. Upon reaching this stage, whether moving vertically or horizontally, everything becomes exquisite.

25. Plucking Stars and Changing the Dipper - Left Side, First Posture (Zuo Zhaixing Huandou Diyishi). The leg positioning is the same as before. The upper body mimics the "Single Hand Holding Up the Sky" (Dushou Qingtian) posture facing left from the Side Body Diagram. Breathe three times to guide Qi to rise on the left.

26. Plucking Stars and Changing the Dipper - Left Side, Second Posture (Zuo Zhaixing Huandou Dier Shi). The leg positioning is the same as before. The upper body mimics the "Flipping Hand Drawing Sword" (Fanshou Badao) posture facing right from the Side Body Diagram. Breathe three times to guide Qi to rotate to the right.

27. Plucking Stars and Changing the Dipper - Left Side, Third Posture (Zuo Zhaixing Huandou Disan Shi). The leg positioning is the same as before. The upper body mimics the "Drawing Bow and Shooting Catapult" (Kaigong Dana) posture facing right from the Side Body Diagram. Breathe three times to harmonize and soothe Liver Qi.

28. Plucking Stars and Changing the Dipper - Right Side, First Posture (You Zhaixing Huandou Diyishi). The leg positioning is the same as before. The upper body mimics the "Plucking Stars and Changing the Dipper - Left Side, First Posture" but facing right. Breathe three times to guide Qi to extend to the right.

29. Plucking Stars and Changing the Dipper - Right Side, Second Posture (You Zhaixing Huandou Dier Shi). The leg positioning is the same as before. The upper body mimics the "Plucking Stars and Changing the Dipper - Left Side, Second Posture" but facing left. Breathe three times to guide Qi to rotate to the left.

30. Plucking Stars and Changing the Dipper - Right Side, Third Posture (You Zhaixing Huandou Disan Shi). The leg positioning is the same as before. The upper body mimics the "Plucking Stars and Changing the Dipper - Left Side, Third Posture" but facing left. Breathe three times to harmonize and moisten Lung Qi.

These six "Plucking Stars and Changing the Dipper" postures emulate the method of passing flying stars, using breathing to guide Qi upward, allowing clear Qi to rotate above the Heaven Plate. Hence, they are named "Plucking Stars and Changing the Dipper."

31. One-Line Through-Opening Yin Palm Posture (Yizi Tongguan Yin Zhang Shi). The leg positioning is the same as before. Continuing from the previous posture, extend both palms upward, stretching them flat and fully to both sides in a straight line like the character "One" (Yi). Breathe once to open the passageways of the Middle Jiao.

32. Two Hands Empty Lifting Posture (Shuangshou Xutuo Shi). The leg positioning is the same as before. Continuing from the previous posture, lift both palms lightly and upward. Breathe once to open the passageways of the Upper Jiao.

33. Calming Heart and Descending Qi Posture (Pingxin Xiaqi Shi). The leg positioning is the same as before. Continuing from the previous posture, lower both palms along the body and stack them at the intersection of the crossed feet. Calm the heart and descend Qi. Breathe once to connect the passageways from the Upper Jiao to the Lower Jiao.

34. Two Hands Lifting Again Posture (Shuangshou Zaituo Shi). Continuing from the previous posture, place both palms over the crown of the head and lift them lightly upward. Breathe once to open the passageways of the Upper Jiao.

35. One-Line Through-Opening Yang Palm Posture (Yizi Tongguan Yang Zhang Shi). Continuing from the previous posture, extend the arms straight, lower them naturally, turn palms upward, and press horizontally outward from the shoulders, forming a straight line like the character "One." Breathe once to connect the passageways from the Upper Jiao to the Middle Jiao.

36. Gathering Qi and Returning Embrace Posture (Shouqi Hui Bao Shi). Continuing from the previous posture, retract both palms and stack them at the intersection of the crossed feet. Breathe once to connect the passageways from the Middle Jiao to the Lower Jiao.

37. One-Line Through-Opening Yin Palm Restoration Posture (Yizi Tongguan Yin Zhang Huanyuan Shi). Continuing from the previous posture, extend the arms straight and lift them apart to both sides. Palms face up, backs of hands face down. Press horizontally outward from the shoulders as far as possible, forming a straight line. Breathe once to connect the passageways from the Lower Jiao to the Middle Jiao.

38. Returning Embrace Restoration Posture (Shou Bao Huanyuan Shi). Similar to the previous "Gathering Qi and Returning Embrace" posture, sit down slowly in three stages, dividing the Qi. Sit down once, breathe once; repeat three times, breathing three times in total. This allows the Qi of the Three Jiao to return to their original locations.

39. Cross-Shape Through-Opening Downward Hand Posture (Shizi Tongguan Xia Shou Shi). Continuing from the previous posture, hang both palms downward in front, crossing them against the body to form a cross. Separate them forcefully to the sides until shoulder-width. As they separate, move upward. Breathe once to diagonally open the passageways throughout the body.

40. Cross-Shape Through-Opening Yin Palm Posture (Shizi Tongguan Yin Zhang Shi). Continuing from the previous posture, extend the arms straight and push both palms forcefully to both sides. Breathe once to horizontally open the passageways throughout the body.

41. Cross-Shape Through-Opening Returning Embrace Posture (Shizi Tongguan Hui Bao Shi). Continuing from the previous posture, bring both palms down against the body in a cross shape, then retract and bend the arms to embrace the shoulders. Descend Qi to the Qihai (Sea of Qi) point. Breathe once to penetrate the passageways throughout the body.

42. Cross-Shape Through-Opening Yang Palm Posture (Shizi Tongguan Yang Zhang Shi). Continuing from the previous posture, switch both hands to palms facing up, cross them in front of the chest, and push forcefully to both sides. Breathe once to horizontally open the passageways throughout the body. Then, raise both hands to shoulder height with palms facing up and press forcefully outward. Breathe once to horizontally relax the passageways throughout the body.

43. Cross-Shape Through-Opening Interlocking Embrace Posture (Shizi Tongguan Jiao Bao Shi). Continuing from the previous posture, keep palms facing up, cross them in front of the chest, retract, and embrace the shoulders. Descend Qi to the Qihai point. Breathe once to horizontally penetrate the passageways throughout the body.

44. Cross-Shape Through-Opening Yin Palm Restoration Posture (Shizi Tongguan Yin Zhang Huanyuan Shi). Continuing from the previous posture, hold both palms up at shoulder level, open them into a cross shape until shoulder-width. Keep hands level with shoulders, straighten the spine, and press forcefully outward to both sides. Breathe once to allow Qi to ascend and descend thoroughly, returning each to its respective origin.

45. Cross-Shape Through-Opening Fist Posture (Shizi Tongguan Wo Quan Shi). Continuing from the previous posture, clench both hands into fists, extend arms straight at shoulder level, and press forcefully outward to both sides. Breathe once to close the passageways throughout the body.

46. Cross-Shape Through-Opening Retracting Fist Posture (Shizi Tongguan Shou Quan Shi). Continuing from the previous posture, retract both fists along the shoulders and place them firmly on the greater trochanters of the hips. Breathe once to seal the passageways throughout the body.

47. Cross-Shape Through-Opening Interlaced Finger Posture (Shizi Tongguan Cha Shou Shi). Continuing from the previous posture, replace fists and palms with interlaced fingers at the original position. Place thumbs in front and four fingers behind. Breathe once to lock the passageways throughout the body.

48. Stacked Palms Settling Qi Posture (Die Zhang Ding Qi Shi). Continuing from the previous posture, retract both palms and stack them at the intersection of the crossed feet to settle Shen (Spirit) and Qi.

49. Grasping the Solid Restoration Posture (Wogu Huanyuan Shi). Form fists on the palms, right fist and left palm, arching them in front of the chest. Breathe three times. Return to the original sitting posture of "Grasping the Solid and Contemplating Spirit." The exercise is complete. There is no need to dismount; proceed directly to settling meditation.