典藏书目

The *Yangsheng Fang Daoyin Fa* (Prescriptions for Nourishing Life and Guiding-Invigorating Methods) states: Point the toes of both feet downward to press against the mat, bring the two Yongquan (Kidney 1, "Gushing Spring") acupoints into contact with each other. Sit with the heels and knees of both feet splayed outward. Place hands in front of the body and exert force downward. Perform this movement to the utmost extent seven times. This eliminates pain in the yin region and coldness in the knees caused by fatigue and strain.

The *Yangsheng Fang Daoyin Fa* states: Lie supine, placing both hands beside the knees. Position the heels under the buttocks. Inhale through the mouth until the abdomen is fully distended to its limit, then exhale through the nose seven times. This treats dampness in the genital region, internal pain in the lower abdomen, coldness in the knees, and immobility of the knees.

The *Yangsheng Fang Daoyin Fa* states: Flex the toes of one foot and press them forcefully toward the ground to create tension. With the other hand, grasp the foot inversely and stretch the Jiexi (ST41, "Broken Stream") acupoint toward the heart as far as possible. One should feel as if the bones in the waist and at the Jiexi point are dissolving and qi is dispersing. Press one hand backward against the mat. Perform this movement to the utmost extent twenty-one times (3 x 7). Repeat on the opposite side. This eliminates wind-heat and sudden oppression affecting the hands, feet, waist, and arms.
It further states: Tilt the head back and arch the back. Extend the hands downward to the knees in one continuous motion to the utmost extent. Straighten the waist and return the body to an upright position. Perform this twenty-one times (3 x 7). Then, stand straight, release the hands, and let them hang down. Shake the body left and right fourteen times (2 x 7). Pull the spine up and down seven times. This gradually alleviates coldness and disharmony in the back, spine, arms, and waist. Press the head downward while extending the hands long behind the back and raising them high above the head. Gradually increase the distance between the hands and the head to five cun. Return the hands to the front of the chest in one maximal effort. The movements toward the back should be harmonious, balancing qi and strength; do not let qi overpower strength, nor strength overpower qi. Perform this fourteen times (2 x 7). This resolves disharmony of the sinews and vessels in the anterior and posterior chest and back, and regulates qi and blood.
It further states: Extend the left shin and flex the right knee, pressing it inward. Hold for five breaths, then stop. This guides Lung qi to dispel wind-deficiency, clarifying the eyes. By following the meridians to guide Lung qi, it treats wind-deficiency diseases, clarifies vision, allowing clear sight at night comparable to daytime.

The *Yangsheng Fang* states: Do not lie down immediately after eating; doing so over time leads to Qi disorders, causing lower back pain. It also states: Do not strain excessively during defecation, as this causes lower back pain and dry eyes.
It further states: Excessive laughter can cause the Kidney to shift, leading to lower back pain.
It further states: After sweating, do not sit on the edge of the bed with legs dangling; prolonged practice leads to Blood Bi syndrome, characterized by heavy feet and lower back pain.
The *Yangsheng Fang Daoyin Fa* states: Extend one arm upward to the utmost extent, rotating the palm in all four directions. Press the other hand downward. Clasp the palms and extend the fingers forcefully. Turn the body sideways and lean, shifting posture as if looking up at the palm. Sink the Heart qi. Feel the qi rising from below. Then exert maximal force moving left, right, up, and down. Perform this sixteen times (4 x 7). This eliminates pain and oppression in the arms, ribs, waist, and spine.
It further states: Kneel flatly and extend both hands forward, pressing palms against the mat. When the waist and spine require movement, allow the whole body to feel as if the bones are dissolving and qi is dispersing. Long-draw the waist to the utmost extent. Then return to kneeling. Quickly contract as if expelling cold qi from within the spine. Arm pain may occur, feeling like a dull ache. Sit up and move back and forth fourteen times (2 x 7). This resolves disharmony among the Five Viscera and relieves back pain and oppression.
It further states: One must constantly be aware of spinal stiffness. Regardless of the season, retract the throat and turn inward as if circling, contracting inward as if facing inward, exerting force upward. Press the head to the left and right sides. Pause after twenty-one breaths (3 x 7) on each side. Wait for blood circulation and qi movement to stabilize before continuing. Start slowly and accelerate later. If free of illness, practice at three specific times: morning upon rising, noon, and sunset. Perform twenty-one repetitions per session. This eliminates chills, fever, and pain in the spine, waist, and neck.
It further states: Extend the toes of both feet upward forcefully. Extend both hands long, palms facing each other, fingers straight. Arch the back and exert force upward. Perform this maximally for three repetitions (3 Tong). Move the feet toward each other by one chi. Keep hands stationary. Rotate palms outward seven times (7 Tong). Move feet another two chi. Press hands downward against the mat. Perform maximally for three repetitions (3 Tong). This treats deficiency-lao of sinews and vessels throughout the body, and bone marrow pain and oppression. Extend both legs long. Angle the body. Grasp the toes of both feet with both hands. Squeeze urgently but without excessive force. Direct Heart qi to the feet. Simultaneously exert and relax hands and feet. Perform maximally twenty-one times (3 x 7). This eliminates arm and waist pain, unblocks qi at the Jiexi (ST41) acupoint, and gradually reduces damage.
It further states: Those learning self-care must first sit upright. Initially, place the toes of both feet facing each other and splay the heels outward. Once seated, seek stability. Bring the heels inward to face each other. The toes will initially feel oppressive and painful. Gradually lift the body as if relaxing. Raise the feet until they resemble a sitting position without pain. Then, erect the heels and raise the toes, turning them outward. Practice this every time you sit. This eliminates coldness in the Bladder, cold wind on the face, cold knees, foot pain, ascending Qi, and lower back pain, bringing natural relief.