庄子曰∶吹嘘呼吸，吐故纳新，熊经鸟伸，为寿而已矣。此导引之法，养形之秘，
彭祖寿考之所由也。其法，自修养家所谈，无虑数百端。今取其要约切当者十六条参之，诸论大概
备矣。凡行导引，常以夜半及平旦将起之时。此时气清腹虚，行之益人。先闭目握固，冥心端坐，
叩齿三十六通。即以两手抱项，左右宛转二十四，以去两胁积聚风邪。复以两
手相叉虚空托天，按项二十四，以除胸隔间邪气。复以两手掩两耳，却以第二指压第三指，弹击脑后二
十四，以除风池邪气。复以两手相提，按左膝左捩身，按右膝右捩身二十四，以去肝家风邪。复以两手一
向前一向后，如挽五石弓状，以去臂腋积邪。复大坐，展两手扭项，左右反顾肩膊随转二十四，以去脾家
积邪。复两手握固，并拄两肋，摆撼两肩二十四，以去腰肋间风邪。复以两手交捶臂及膊上连腰股各二十
四，以去四肢胸臆之邪。复大坐斜身偏倚，两手齐向上如排天状二十四，以去肺间积邪。复大坐，伸脚，
以两手向前低头扳脚十二次，却钩所伸脚，屈在膝上，按摩二十四，以去心胞络邪气。复以两手据地，
缩身曲脊向上十三举，以去心肝中积邪。复起立据床，扳身向背后视左右二十四，以去肾间风邪。复
起立齐行，两手握固。左足前踏，左手摆向前，右手摆向后；右足前踏，右手摆向前，左手摆向后二
十四，去两肩之邪。复以手向背上相捉，低身徐徐宛转二十四，以去两胁之邪。复以足相扭而行前
数十步，高坐伸腿，将两足扭向内，复扭向外各二十四，以去两足及两腿间风邪。复端坐，闭目，
握固，冥心，以舌抵上 ，搅取津液满口，漱三十六次，作谷谷声咽之。复闭息，想丹田火自
下而上，遍烧身体，内外热蒸乃止。能日行一二遍，久久身轻体健，百病皆除，走及奔马，不
复疲乏矣。
庄子说：“吹嘘呼吸，吐出浊气吸入清气，像熊攀悬、像鸟伸展肢体，这是为了长寿罢了。”这就是导引的方法，是保养形体的秘诀，也是彭祖高寿的原因。这种功法，从修养家所谈论的来看，大约有数百种。现在选取其中简要切当的十六条来参考，各种论述大体都具备了。
凡是练习导引，通常选择在半夜以及清晨天刚亮将要起床的时候。此时空气清新，腹部空虚，练习对人有益。先闭上眼睛，握紧拳头（握固），静心端正坐好，叩齿三十六次。接着用两手抱住后颈，向左右扭转二十四次，以去除两胁积聚的风邪。再用两手交叉向上托天，按压颈部二十四次，以清除胸膈间的邪气。再用两手掩住双耳，用食指压住中指，弹击脑后二十四次，以去除风池穴的邪气。再用两手提起，按住左膝向左扭转身体，按住右膝向右扭转身体各二十四次，以去除肝脏的风邪。再用两手一前一后，像拉开五石弓的样子，以去除手臂和腋下的积邪。再正身端坐，舒展两手扭动颈部，向左向右回头看肩膀随转二十四次，以去除脾脏的积邪。再用两手握固，抵住两肋，摆动摇晃双肩二十四次，以去除腰肋间的风邪。再用两手交替捶打手臂及上膊连腰部和大腿各二十四次，以去除四肢和胸臆的邪气。再正身端坐，身体斜侧偏倚，两手同时向上举如排开天空状二十四次，以去除肺脏的积邪。再正身端坐，伸直脚，用两手向前低头扳脚十二次，然后勾住伸出的脚，弯曲放在膝盖上，按摩二十四次，以去除心包络的邪气。再用两手按在地上，缩身曲背向上挺起十三次，以去除心和肝中的积邪。再起身站立，手扶床边，扳动身体向后看左右各二十四次，以去除肾脏的风邪。再起身并步站立，两手握固。左脚向前踏出，左手摆向前，右手摆向后；右脚向前踏出，右手摆向前，左手摆向后各二十四次，以去除两肩的邪气。再用手在背后相互抓握，弯腰慢慢扭转二十四次，以去除两胁的邪气。再用双脚交错前行数十步，高坐伸直双腿，将两足向内扭转，再向外扭转各二十四次，以去除两足及两腿间的风邪。最后端正坐好，闭上眼睛，握紧拳头，静心，用舌头抵住上颚，搅动口腔取津液充满口腔，漱口三十六次，发出“谷谷”的声音吞咽下去。再闭住气息，想象丹田之火自下而上，遍烧全身，内外热气蒸腾为止。如果能每天练习一到两遍，长久坚持，身体轻盈健壮，百病皆除，奔跑速度能赶上奔马，不再感到疲乏了。
Zhuangzi said: "Blowing and exhaling, expelling the old and absorbing the new; hanging like a bear and stretching like a bird—this is for the sake of longevity." This is the method of *Dao Yin* (Guiding and Pulling), the secret to nourishing the form, which is the reason for Peng Zu's advanced age. Regarding this method, as discussed by cultivation practitioners, there are no fewer than hundreds of variations. Now, selecting sixteen concise and appropriate ones for reference, the general principles of various discussions are largely covered.
Whenever practicing *Dao Yin*, it is best done at midnight or just before dawn when one is about to rise. At this time, the Qi is clear and the abdomen is empty, making practice beneficial. First, close your eyes, make a fist with thumbs tucked inside (*Wo Gu*), sit quietly and upright, and tap the teeth thirty-six times. Then, embrace the back of the neck with both hands and twist left and right twenty-four times to dispel wind-pathogens accumulated in the hypochondrium. Next, interlace fingers and push palms upward toward the sky while pressing the neck twenty-four times to eliminate pathogenic factors between the chest and diaphragm. Then, cover both ears with hands, press the middle finger with the index finger, and flick the back of the head twenty-four times to remove pathogenic factors from the Fengchi (GB20) area. Then, lift both hands, press the left knee while twisting the body to the left, and press the right knee while twisting the body to the right, twenty-four times each, to dispel wind-pathogens associated with the Liver. Then, move both hands forward and backward alternately, as if drawing a five-dan bow, to remove accumulated pathogens in the arms and axillae. Sit upright again, stretch both hands and twist the neck, looking back over the shoulders to the left and right twenty-four times to eliminate accumulated pathogens in the Spleen. Clench fists into *Wo Gu*, prop against the ribs, and shake the shoulders twenty-four times to dispel wind-pathogens between the waist and ribs. Alternately strike the arms and upper limbs connected to the waist and thighs twenty-four times to remove pathogens from the four limbs and chest. Sit upright, lean the body diagonally, raise both hands simultaneously as if pushing away the sky twenty-four times to eliminate accumulated pathogens in the Lungs. Sit upright, extend the legs, bend forward to grasp the feet twelve times, then hook the extended foot, bend it onto the knee, and massage twenty-four times to remove pathogenic factors from the Pericardium Collateral. Place both hands on the ground, shrink the body, curve the spine, and thrust upward thirteen times to eliminate accumulated pathogens in the Heart and Liver. Stand up, support oneself on a bed or chair, bend backward to look left and right twenty-four times to dispel wind-pathogens in the Kidneys. Stand up and walk together, clench fists into *Wo Gu*. 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, to remove pathogens from the shoulders. Reach behind the back to grasp hands, lower the body, and twist slowly twenty-four times to eliminate pathogens in the hypochondrium. Walk forward dozens of steps with crossed feet. Sit high, extend the legs, twist the feet inward and outward twenty-four times each to dispel wind-pathogens in the feet and legs. Finally, sit upright, close the eyes, clench fists into *Wo Gu*, calm the mind, place the tongue against the palate, swirl to generate saliva until the mouth is full, rinse thirty-six times, swallow with a "gu gu" sound. Hold the breath, visualize fire from the Dantian rising from below to above, burning through the entire body until internal and external heat steams, then stop. If practiced once or twice daily, over time the body becomes light and healthy, all diseases are eliminated, running speed matches that of a galloping horse, and fatigue ceases.