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C h i ne s ehe a l i n ge x e rc i s e s:t het r a d it ionofD a oy i n/L i v i aKo h n .

p.c m .

I nc lud e sbi bl io g r a ph ic a lre fe re nc e sa ndi nd e x .

I SBN9 78 - 0 - 82 4 8 -32 3 4 - 6(a l k .p a p e r)ŠI SBN9 78 - 0 - 82 4 8 -32 69 - 8(pbk .:a l k .p a p e r)

1.

D a oy i n .2 .

Bre at h i n ge x e rc i s e s Š˜ e r a p e ut icu s e .3.

Hy g i e ne ,Ta oi s t .

I .Tit le .I I .
Tit le :Tr a d it ionofD a oy i n .

R A 781. 85. K6 42 0 0 8

 615 . 8 ' 3 6 Š d c 2 2

 2 0 0 8 0 0 918 3
Un i ve r s it yofH aw a i ‚ iP re s sb o ok sa repr i nt e don
a c id-f re ep a p e ra ndme e tt heg u id e l i ne sforp e r m a ne nc e

a nddu r a bi l it yoft heC ou nc i lonL i br a r yR e s ou rc e s
D e s i g ne dbyUn i ve r s it yofH aw a i ‚ iP re s spr o duc t ions t a ˚
P r i nt e dby˜ eM a ple -Va i lB o okM a nu f a c t u r i n gG r oup

Co nt e nt s

L i s tofI l lu s t r at ion s

/

v i i

Ac k now le d g me nt s

/

i x

I nt ro duc t ion

/

1
1.

E a rlyMe d ic a lM a nu s c r ipt s

/

29
2.

O ˛c i a l s ,Her m it s ,a ndE c s t at ic s

/

62
3.

˜e
E x e rc i s eC l a s s i c

/

9 8
4.

Pat hw ay stoI m mor t a l it y

/

12 8
5.

Mo d er nP re c u r s or s

/

162
6.

D aoy i nTo d ay

/

19 8

C onc lu sion

/

2 33

O r i g i n a lS ou rc e s

/

2 37

B i b l io g r a phy

/

2 4 5

I nd e x

/

2 61

Lis tofIllu s t ra t io ns
Fig.1:M a pofC h i n a .

30
Fig.2:ﬁ L o oku pa ndshout .ﬂ

38
Fig.3:T heB e a rA mble.

39
Fig.4:T heb a mb o osl ip soft he
S t r e t c hB o o k
.

42
Fig.5:AD a oi s tw it hm a g ic a lp owe r ss u b d u i ngat ige r.

6 6
Fig.6:Ap r a c t it io ne rwor k i ngw it ht he
qi
wh i lely i ngo nt heb a ck .

75
Fig.7:P u r i f y i ngt a l i s m a n sofH ig he s tCl a r it y.

91
Fig.8:AH ig he s tCl a r it yp r a c t it io ne rv i s u a l i z i nga ndi nvok i ngt hego d s.

9 4
Fig.9:Ap or t r a itofM a s t e rRe d pi ned r e s s e di nle ave s.

9 9
Fig.10:AD a oi s tsit t i ngu pa nds t r e t ch i ngh i sa r m s.

112
Fig.11:AH ig he s tCl a r it yp r a c t it io ne rc o n ne c t i ngt ot heSu n .

117
Fig.12:O r g a n sa nde ne r g ych a n nel si nt heb o d y.

125
Fig.13:Su nSi m ia o,t heK i ngofMe d ici ne s.

131
Fig.14:T heor ig i n a lt ex tofO nP r e s e r v i ngLi fe.

135
Fig.15:Si m aC he ng z he n ,t het wel f t hp at r ia r chofH ig he s tCl a r it y.

148
Fig.16:AD a oi s tp r a c t ici nghe a l i ngexe r ci s e sm at ch i ngSi m a
C he ng z he n™sp r e s c r ipt io n .

153
Fig.17:T heTige rFr ol ic.

167
Fig.18:T hes e a s o n a lexe r ci s efort hes u m me rs ol s t ic e.

169
Fig.19:T hei m mor t a lD o ng f a ngShuog r a s pi ngh i st o e s.

173
Fig.20:T heFi r s tBr o c a d e:B e at i ngt heHe ave n lyD r u m .

182
Fig.21:M a oXu a n h a nC o n q u e r st heD r a go na ndTige r.

186
Fig.22:As e q u e n c eofSh a ol i nqigo ng.

191
Fig.23:T heTa ijid ia g r a m .

19 4
Fig.24:T hewh it eh a i rs e q u e n c e.

20 8
Fig.25:G e t t i ngr e a d yforSu nd ayqigo ngp r a c t ic eataHo ngKo ng
D a oi s tTe m ple.

215
Fig.26:As t at u eofJigo ng,t hem a dmo n k .

216
Fig.27:Ad ve r t i si ngaD a oy i nr e t r e att h r ou g ht heBr it i sh
Ta oi s tA s s o ciat io n .

225

Ac k nowledg m e nt s
˜ is work g rew over ma ny yea rs of st udy a nd pr ac t ice , bot h ac adem ic a l ly a nd i n
v a r iou se xerc i s et r a d it ion s .Ia mi nd e bt e dtom a nyt e a c her s ,s upp or t er s ,a ndfe l low

seekers .
Fi rst ,Iwou ldl i ketot ha n kqigongma stersRogerJa h n ke ,M ichaelWi n n,K a r i n
S ör v i k , Fr a n k Yu r a s e k , a nd Pau l G a l l a g her a s we l l a s t a iji qu a n m a s t er B e d e Bid
-
l a c kforprov id i ngp er t i nenti n s t r uc t ioni nC h i ne s ephy sic a lpr a c t ic e s Š b ot ht r a d i
-
t iona l a nd moder nŠi n a la rge va r iet y of med ia : i n person, t h roug h v ideo, on

aud iot ap e s a nd C D s . ˜e i r work over a nu mb er of ye a r s g re at ly i nc re a s e d my p er
-
sona l ex per ience of t he Ch i ne se mod a l it y of phy sic a l hea l i ng a nd en ha nced my

u nderst a nd i ngofqigonga ndt a ijiqu a ni nawayt hatbook sne vercou ld .
Ne x t , I a m d e e ply g r at e f u l to my m a ny yoga t e a c her s over t he ye a r s , mo s t no
-
t ably Pat r icia Wa lden a nd A n n ie Ho˚ ma n, who prov ided t horoug h i nst r uc t ion i n

t he Iyenga r met hod a nd r a ised my awa rene s s of t he work s of B. K . S . Iyenga r, a n

i nva lu able re sou rce for u nderst a nd i ng t he med ic a l bene˝t s of body bend s a nd

s t re t c he s . I wou ld a l s o l i k e to t h a n k my t e a c her s Yoga n a nd M ic h a e l C a r rol l a nd

M a r t h a A bb ot , a s we l l a s ot her s t a ˚ memb er s of t he K r ip a lu C ent er for Yoga a nd

Hea lt h, for t he i n-dept h t r a i n i ng i n yog ic t h i n k i ng , t he t horoug h ex posit ion of

a natomy a nd phy siolog y, a nd t he compa s sionate a s sist a nce i n ac t u a l pr ac t ice t he y

prov ided du r i ng my yoga teacher t r a i n i ng at K r ipa lu i n 2 0 02 . More recent ly, I

wou ld l i k e to a c k now le d ge A n a For re s t , yoga m a s t er e x t r aord i n a i re , for her out
-
st a nd i ng work i n t r a nsfor m i ng bod ie s w it h appa rent ly si mple move s Šsomet h i ng

h e r  y o g a  h a s  mu c h  i n  c o m m o n  w i t h  t h e  D a oy i n  pr a c t i c e s  s t u d i e d  i n  t h i s  b o o k .
O n a t h i rd le ve l , I w i s h to t h a n k Joh n L oup o s , he a ler a nd m a r t i a l a r t s i n-
s t r uc tor of C oh a s s e t , M a s s a c hu s e t t s , for not on ly he lpi ng me w it h a bu r sit ic

s hou ld er but i n t he pro c e s s i nt ro duc i ng me to Ha n n a S om at ic s , t here by op en i ng

a c omple t e ly ne w w ay of lo ok i ng at e xerc i s e a nd t he b o d y t h at h a s p er v a d e d t he

work on t h i s b o ok . B y e x t en sion , I a m muc h i nd e bt e d to t he l at e ˜om a s Ha n n a

a ndh i se x t r aord i n a r yworkont heb o d y.Noton lyt r a n s for m i ngmyow npr a c t ic e ,

h i s g u id a nc e Ši n h i s b o ok a nd i n nu merou s p at ient ly re c ord e d aud io s e s sion s Š

h a s he lp e d to c re at e a c le a rer i m a ge of w h at ne e d s to b e done to a b o d y to e ˚e c t

re l a x at ion a nd he a l i ng . H i s t he or y of t he t h re e k e y re ˙e xe s h a s b e en e s s ent i a l to

my u nd er s t a nd i ng of w hy C h i ne s e pr a c t it ioner s do w h at t he y do a nd how t he y
c ometoc l a i ms p e c i ˝cre s u lt sforc er t a i npr a c t ic e s .
I namorea c a d em ica ndt he ore t ic a lve i n ,Iwou ldl i k etot h a n ks e ver a lofmy
g r a du at es t ud ent sfordoi ngout s t a nd i ngworka ndr a i si ngmyaw a rene s sa ndu n-

d er s t a nd i ng of d i ˚erent a s p e c t s of phy sic a l pr a c t ic e a nd he a l i ng . St e phen Ja c ko -

w ic z ,h i g h lyg i ˆ e da c upu nc t u r i s ta ndg r a du at eofB o s tonUn i ver sit yi n2 0 03,d id

out s t a nd i ng work on t he a b s or pt ion of
qi
, s uc c e s s f u l ly apply i ng i n for m at ion
f rom me d ie v a l D aoi s t m at er i a l s to a t went ie t h- c ent u r y p at ient . H i s i n- d e pt h

a n a ly si s of how me d ie v a l C h i ne s e u nd er s to o d t he work i ngs of t he i n ner b o d y

a ndh i st horou g hme d ic a la ndt her ap e ut ica n a ly si soft hepro c e s sof
q i

-a b s or pt ion
h ave g re at ly i n ˙uenc e d my i nt er pre t at ion of t h i s r at her a d v a nc e d a s p e c t of

D aoy i npr a c t ic e .
A not her g r a du at e s t ud ent w ho s e work a nd he lp were i nv a lu a ble w a s Sh aw n
A r t hu r,w hog r a du at e df romB o s tonUn i ver sit yi n2 0 0 6 .H i sd i s s er t at ioni sont he

d ie t a r y a nd f a s t i ng t e c h n ique s of D aoi s t s a nd mo d er n qi gong pr a c t it ioner s , e x-

a m i n i ng t hem b ot h on t he b a si s of t r a d it ion a l c onc e pt s a nd i n t er m s of mo d er n

phy siolog ya ndph a r m a c olog y.H i sworkonf a s t i nga ndt here pl a c i ngoford i n a r y

fo o d a nd d r i n k w it h
qi
 prov id e d me w it h g re at i n si g ht s i nto t he C h i ne s e u nd er-
s t a nd i ngoft heb o d y ™ss t r uc t u rea ndt heroleofbre at h i nga ndd ie ti nt hec ont e x t

ofhe a l i nge xerc i s e s .B e sid e sa id i ngt h i sproje c tw it hh i sk now le d ge a blee x p er t i s e ,

Sh aw nh a sa l s ob e eni nv a lu a blei na s si s t i ngt hea c t u a lm a nu s c r iptpre p a r at ion .
A t h i rd g r a du at e s t ud ent w ho prov id e d k now le d ge a nd i n s pi r at ion i s He id i
Nu gent at t he Un ion I n s t it ut e , Oh io. She h a s ju s t c omple t e d a p at hbre a k i ng d i s -

s er t at iononbre at h ,it su nd er s t a nd i ngi nd i ˚erentc u lt u re s ,a ndt hev a r iou sw ay s

p e ople u s e (a nd a bu s e) it to c re at e he a lt h or sic k ne s s . A s s he move d a long i n her

i n- d e pt h s t ud y, s he h a s g re at ly i nc re a s e d my u nd er s t a nd i ng a nd aw a rene s s of

bre at h i ngphy siolog ya ndt heroleitpl ay si nt r a d it ion a lfor m sofhe a l i ng .
Beyondt heback g rou ndprac t icea ndi n for mat ionnecessa r yfort hecomplet ion
oft h isbook,Ia lsoreceivedenor moussuppor ta ndencou ragementi nt hecou rseof

ma nuscr ipt prepa rat ion. Fi rst , i n t he su m mer of 20 05, I wa s g iven t he g reat cha nce

topre s entmy˝ nd i ngsonC h i ne s ehe a l i nge xerc i s e stoe x p er t satt hea n nu a lc onven
-
t ion of t he Nat iona l Qigong Associat ion (NQA) i n Bou lder, C olorado. Du r i ng a

w hole - d aywork s hoponD aoy i na ndat wo -hou rs em i n a ronA n i m a lFor m s ,p a r t ic i
-
pa nts i n good cheer ac t ua l ly per for med t he exercises I had t ra nslated f rom a ncient

tex ts. In subsequent d iscussions, t hey prov ided ex tensive feedback a nd substa nt ive

i nsig htsi ntot hee˚ec tsoft heexercises,t hecon nec t iontomoder nprac t ices,a ndt he

b e s t t er m i nolog y to u s e . Unt i l t hen I h a d , i n i m it at ion of Eu rop e a n s c hol a r s , t r a n s
-
l at e dt het er m
d a o y in
a sﬁg y m na st ics,ﬂbutwork shoppa r t icipa ntsmadeitver yclea r
t h at  i n  t he  Un it e d  S t at e s  t he  word  h a s  t o o  muc h  of  a n  at h le t ic  c on not at ion  t o  b e  ap
-

propr iate for t he Ch i nese t rad it ion. I have si nce cha nged my rend it ion to ﬁ hea l i ng
e x e rc i s e s ,ﬂ  a nd  t hu s  t he  ve r y  t it le  of  t h i s  b o o k  i s  du e  t o  t he  g re at  he lp  a nd  s up p or t  of

t heU. S .qi gongc om mu n it y.Ia mmuc hi nd e bt e dtot hema l l .
Ne x t ,i nt hes pr i ngof2 0 0 6 ,Iw a sk i nd lyi nv it e dbyJo s e phA lt eroft heUn i ver
-
sit yofP it t s bu r g ha ndG e o˚ re yS a mue l soft heUn i ver sit yofC a rd i ˚,Wa le s ,tos p e a k

att hea n nu a lmeet i ngoft heI nter nat iona lA s sociat ionfort heSt udyofTr ad it iona l

A sia nMed ici ne(I A STA M),heldi nAu st i n,Tex a s .˜ isgavemea noppor t u n it yto

pre s ent my u nd er s t a nd i ng of C h i ne s e s u bt le b o d y t e c h n ique s i n a n a c a d em ic s e t
-
t i ng a nd to con nec t to schola rs w it h si m i la r i ntere st s . B ot h aud ience a nd fel low

pa nel members prov ided i nsig ht f u l com ment s a nd encou r a ged my work i n t he

w ider f r a mework of t he compa r at ive st udy of body tech n ique s Ša g row i ng ˝eld

w it h a n i nc re a si ng i n ˙uenc e on U. S . he a lt h s er v ic e s . I me t nu merou s ne w p e ople

w ho h ave si nc e b e c ome f r iend s a nd wou ld muc h l i k e to t h a n k a l l t he I A S TA M

memb er s for t he i r go o d work , k i nd ly we lc ome of ne wc omer s , a nd generou s s up
-
p o r t  o f  a l l  r e l a t e d  r e s e a rc h .
˜ i rd , at t he ˜ i rd I nt er n at ion a l C on ferenc e on D aoi sm , he ld on t he Fr auen
-
i n s e l ne a r Mu n ic h i n M ay 2 0 0 6 , I h a d a c h a nc e to pre s ent b ot h on t he p o s sible ap
-
pl ic at ion of Daoy i n for st re s s rel ief a long t he l i ne s of Ha n na S omat ic s a nd on t he

s t at eoft he˝e ldof
ya ng s h e ng
orCh i ne selonge v it yst ud ie s .Aga i n,Ireceivedhelpf u l
c om ment s a nd s u g ge s t ion s f rom p a r t ic ip at i ng c ol le a ge s , not a bly Ut e E nge l h a rdt ,

C at her i ne De speu x, a nd Sa k ade Yosh i nobu . I a lso g reat ly enjoyed meet i ng bot h

schola rsa ndpr ac t it ionerswhoencou r a gedcont i nuede˚or t si nt h isa rea .Ia mver y

g r atef u ltot heorga n i z ersoft hecon ferencea ndt hepa r t icipa nt sforprov id i ngsuch

ac om for t a blefor u mt h atm a d es t i mu l at i ngd i s c u s sionp o s sible .
L a s t a nd mo s t i mp or t a nt , I h a d g re at he lp w it h w r it i ng t he a c t u a l b o ok . Vi v i
-
en ne L o, professor at t he Wel lcome C enter for Appl ied Hea l i ng i n L ondon, k i nd ly

read pa r ts of t he ma nuscr ipt , especia l ly on t he ea rly per iod , a nd ver y generously

s h a re d her pr i nt e d a r t ic le s a nd her d r a ˆ t r a n s l at ion of t he
Yi n s h u
 w it h me. ˜e a r
-
t icles ra ised my awa reness of t he role of hea l i ng exercises i n t he g reater pic t u re of

a nc ient C h i ne s e me d ic i ne a nd longe v it y t e c h n ique s , a nd her t r a n s l at ion w a s a t re
-
mendou s he lp i n c l a r i f y i ng s e ver a l ob s c u re p a s s a ge s of t he a nc ient m a nu s c r ipt .

Hav i ngon ly˝ rstmetheratt heI ASTA Mcon ference,Ia mver y,ver yg ratef u li ndeed

forheri n s t a nt a ne ou sf r iend s h ipa ndover a rc h i nggo o dw i l ltow a rdmyproje c t .
B y f a r t he mo s t he lp on t he a c t u a l m a nu s c r ipt I re c e i ve d f rom J. M ic h a e l
Wo o d , qi gong m a s t er a nd he a ler i n Na s hv i l le , Ten ne s s e e . He p a r t ic ip at e d i n t he

work s hop at t he NQA me e t i ng i n B ou ld er a nd prop o s e d m a ny s u g ge s t ion s a s to

t hea c t u a lwork i ngsoft hepr a c t ic e s ,t hengenerou s lyo˚ere dtore a dt het e c h n ic a l

t r a n s l at ion s of e xerc i s e s a nd prov id e s u g ge s t ion s on how t he y m i g ht b e b e s t i n-

t er pre t e d i n t er m s of mo d er n phy siolog y a nd C h i ne s e me d ic i ne . A s I c ont i nue d

to w r it e a nd re v i s e , he pre s ent e d nu merou s p ower f u l s u g ge s t ion s on how t he e x-
erc i s e s wou ld a ˚e c t t he b o d y i n t her apy, c h i ropr a c t ic , a nd me d ic a l qi gong . I

g re at ly appre c i at e t he e ˚or t a nd work he i nve s t e d i n t h i s proje c t a nd w i s h to

t h a n k h i m , a s muc h a s a l l my t e a c her s , f r iend s , s t ud ent s , a nd s upp or t er s , f rom

t heb ot tomofmyhe a r t .

I nt rodu c tion
Hu m a n b e i ngs a re by n at u re emb o d ie d c re at u re s . ˜e ver y fou nd a-
t ionofou rl i fei st hec onc re t e ,m at er i a lre a l it yi ntow h ic hwea reb or na ndw h ic h
wes h ap e .A st heb a si sofou re x i s t enc e ,t heb o d yi sas ou rc eofg re atple a s u rea nd

over w he l m i ng p a i n , a g i ver of d e e p s at i s f a c t ion a nd ut t er m i s er y, t he ro ot of p o -

t ent i a lp er fe c t iona ndd i sm a lf a i lu re .
˜eCh i ne sehaverea l i z edt h isfac ta nd ,overse ver a lm i l len n ia ,havemadet he
body t he fou nd at ion of t he g reat hu ma n endeavor of per fec t ion: t he per fec t ion of

he a lt h a nd we l l-b e i ng , t he p er fe c t ion of long l i fe i n yout h f u l v i gor, a nd t he p er fe c
-
t ion of s pi r it i n t r a n s c end enc e to a n ot her world ly re a l m . ˜e y h ave a lw ay s u nd er
-
s to o d t he e lement a r y ne e d for a c c e pt i ng one ™s b a sic i nb or n qu a l it ie s w h i le ye t

work i ngtol iveuptoone™sf u l lpotent ia l,c a r i ngfora ndc u lt ivat i ngt hebodytot he

be stofone™sabi l it ie s .Tot h isend ,t he yhavede velopedaplet hor aofmet hod s ,c a l led

longe v it y t e c h n ique s , t h at c a n re s tore he a lt h , en h a nc e t he qu a l it y of l i fe , prolong

l i fee x p e c t a nc y,a nde vena idi nt heu lt i m at ego a lofs pi r it u a lt r a n s c end enc e .
Hea l i ng exercise s , c a l led Daoy i n, const it ute one for m of t he se tech n ique s .
Doc u mented a l ready i n Ch i ne se a nt iqu it y, t he y have e volved a nd ex pa nded over

t hecent u r ie s ,a repopu la ri nCh i nai nt hei rc u r rentfor msofqigong(a lsoch ik u ng)

a nd t a iji qu a n (a lso t a i ch i ch ™ ü a n), a nd have recent ly made i n road s i n We ster n

hea lt h a nd spi r it u a l ci rcle s . W hat , t hen, is t he f u nd a ment a l u nderst a nd i ng of t he

hu m a nb o d yi nC h i ne s ec u lt u re?W h ate x a c t lya reﬁ longe v it yt e c h n ique sﬂa ndhow

do t he y work? W h at i s D aoy i n , how i s it done , w here do e s it c ome f rom? A nd , ˚
-
na l ly, a re t here compa r at ive met hod s i n ot her c u lt u re s a nd t he moder n We st t hat

m ay  b e  m o r e  f a m i l i a r  a n d  t hu s  h e l p  u s  e x p l o r e  t h e  e x a c t  w o r k i n g s  o f  t h e  pr a c t i c e ?
T heB o d ya ndt heD ao
˜ebodyi nt r ad it iona lCh i naiscloselycon nec tedtoa nde venarepl ic aoft heDao

.˜eDaoisatt heba seofa l lcreat ion;itist hef u nd a ment a lproduc t ivepowerof
t heu n i ver s et h atc au s e st h i ngstoc omei ntoe x i s t enc ea ndm a i nt a i n st hemt h rou g h
-
out . ˜ere is on ly one Dao, a nd a l l bei ngs a re pa r t of t h is Dao, a lt houg h most a re

not awa re of it . People , t he a ncient tex t s s ay, a re i n t he Dao l i ke ˚ sh a re i n water.

L i k e w at er, t he D ao i s e ver y w here Š a rou nd u s , i n u s , w it h u s . It ˛ow s n at u r a l ly
a long it s c h a n ne l s Ši n t he b o d y, i n n at u re , i n s o c ie t y. It i s s t e a d y, ˛u id , e a s y, s o˝

a ndwea k ;itne verpu she s ,˚g ht s ,orcont rolsbutispower f u lbymerelygoi nga long.

Pe opledonotk nowit ,butitt heD aoa lw ay st here ,a lw ay ss u s t a i n i ng ,l i k eamot herŠ

t he mot her of t he u n iverse , t he mot her of a l l ex istence , t he mot her of a l l of u s . It

br i ngs for t h a nd nu r t u re s ; it c a re s a nd r a i s e s ; it s upp or t s a nd move s a long . W h at
-
e verwedo,w ho e verwea re ,w h at e verweb e c ome ,iti sa lw ay sp a r toft heD ao.
1
˜e s et wome t aphor sofw at era ndmot here x pre s st hen at u reoft heC h i ne s e
u n i ver s e a s b ene ˚c ent : s o ot h i ng , prot e c t i ng , gener at i ve . B ot h w at er a nd mot her,

ofc ou r s e ,c a nb et h re at en i ng .˜erea reover p ower i ngmot her sw homonewou ld

notd a rec ro s s ;t herea remy t h ic a lmot her sw hod e vou rt he i rc h i ld ren .A ndt here

a re ˛o o d s a nd d rou g ht s , w hen w at er c a n b e c ome a l i fe -t h re at en i ng forc e . How-

e ver, i n mo s t p e ople ™s e x p er ienc e a nd i n t he i r id e a l u nd er s t a nd i ng , w at er a nd

mot hert endtob egenerou sa nds upp or t i ng .˜e s eme t aphor st hu sre ve a las en s e

ofb e i ngi nt heworldt h ati nvol ve sfe e l i ngathome ;mov i ngw it ht he˛owi nnon-

a c t ion (
w uwe i
¤
a
); b e i ng at e a s e a nd we l l prot e c t e d , nu r t u re d , a nd s upp or t e d ;
a ndh av i ngapl a c ea ndad i re c t iont h ati sn at u r a l .˜eb o d ya st heD aoi st hu sou r

mo s t e lement a r y home , t he ro ot f rom w h ic h we a c t a nd on w h ic h we re ly at a l l

t i me sa ndi na l lou rend e avor s .
˜e n at u r a l pl a c e a nd d i re c t ion pre s ent e d i n t he b o d y t h rou g h t he D ao i s
t herefore ver yone ,butiti sa l s od i ˙erentfore ver yone .Ju s ta si nt hen at u r a lworld

e ver y s p e c ie s h a s it s ow n h a bit at a nd s p e c i ˚c c h a r a c t er i s t ic s , a nd e a c h a n i m a l

w it h i n it s g roup h a s it s role a nd p o sit ion , s o p e ople h ave t he i r u n ique phy sic a l

c h a r a c t er i s t ic s , t he i r s p e c i a l a bi l it ie s a nd t end enc ie s . E x plor i ng a nd d e ve lopi ng

t he s e , t he y id e a l ly ˚ nd a w ay of b e i ng i n t he world t h at i s ju s t t he i r ow nŠ a role

t h at i s p er fe c t for t hem , a home t h at c omple t e ly m at c he s t he i r p er s on a l it y a nd

a bi l it ie s , a pl a c e f rom w h ic h t he y c a n l i ve a long a nd he a lt hy l i fe a nd w h ic h c a n

b e c omet hes t a r t i ngp oi ntfors pi r it u a lt r a n s c end enc e .
Vit a lE ner g y

˜e C h i ne s e t a l k a b out p e ople ™s i n herent ly i nd i v idu a l ye t c o sm ic a l ly c on-
ne c t e d n at u re i n t er m s of a v it a l ener g y k now n a s
q i
Û
.
Q i
i s t he m at er i a l a nd
t a ng ible a s p e c t of t he D ao. It c a n b e d e s c r ib e d a s a bio ener ge t ic p ot enc y t h at

c au s e st h i ngstol i ve ,g row,d e ve lop,a ndd e c l i ne .Pe oplea smuc ha st hepl a ne ta re

or i g i n a l ly e qu ipp e d w it h pren at a l or pr i mord i a l
qi
 t h at c on ne c t s t hem to t he
g re at er u n i ver s e , but t he y a l s o work w it h p o s t n at a l or i nt er a c t i ve
qi ,
 w h ic h c a n
1.   M o t h e r  a n d  w a t e r  a r e  b o t h  m e t a p h o r s  t h a t  a l r e a d y  a p p e a r  i n  t h e  a n c i e n t
D a o d e  j i n g
.Forast udyoft he
m o t h e ri m a g e ,s e eC h e n19 74 .Fo rad i s c u s s i ono fb o t hi nl a t e rD a o i s tt h ou g ht ,s e eKo h n19 91,131Œ133.

en h a nc e or d i m i n i s h t he i r pr i mord i a l ener g y.
Q i
i s t he b a sic m at er i a l of a l l t h at
e x i s t s .Ita n i m at e sl i fea ndf u r n i s he st hef u nc t ion a lp owerofe vent s .
Q i
i st hero ot
of t he hu m a n b o d y ; it s qu a l it y a nd movement d e t er m i ne hu m a n he a lt h .
Q i
c a n
b e d i s c u s s e d i n t er m s of qu a nt it y, si nc e h av i ng more me a n s s t ronger me t a b ol ic
f u nc t ion . ˜ i s , howe ver, do e s not me a n t h at he a lt h i s a by-pro duc t of s tor i ng

l a r ge qu a nt it ie s of
qi .
 R at her, t here i s a nor m a l or he a lt hy a mou nt of
qi
 i n e ver y
p er s ona nde ver ya s p e c tofn at u re ,a ndhe a lt hm a n i fe s t si nit sover a l lb a l a nc ea nd

h a r mony,i nt hemo d er at iona ndsmo ot h ne s sof˛ow.
2

Ju s t a s t he D ao i s c omp a re d to w at er, t he ˛ow of
q i
is env isioned a s a complex
s y s t emofw at er w ay sb ot hi nn at u rea ndi nt hehu m a nb o d y.I nt hel at t er,t heﬁO c e a n

of
Qi
ﬂ i s i n t he a b domen; r i ver s of
qi
 ˛ow t h roug h t he upper torso, a r ms , a nd legs;
s pr i ngsof
qi
 s pr o u t  a t  t h e  w r i s t s  a n d  a n k l e s ;  a n d  w e l l s  o f
qi
a refou ndi nt he˚ ngers
a nd to e s . I n b ot h n at u re a nd t he b o d y, e ven a sm a l l s p ot i n t h i s s t r uc t u re c a n t hu s

i n ˛uencet hewhole ,sot hatover a l lba la ncea ndsmoot h ne s sa ret hegener a lgoa l.
S e eni nit smo s tgener a lt er m s ,hu m a nl i fei st hea c c u mu l at ionof
qi ;
deat hisit s
d i s p er s a l . A ˝ er re c e i v i ng a c ore p ot ent i a l of pr i mord i a l a nd pren at a l
qi
 at bi r t h,
p e ople t h rou g hout l i fe ne e d to s u s t a i n it . ˜e y do s o by d r aw i ng p o s t n at a l
q i
i nto
t heb o d yf roma i ra ndfo o d ,a swe l la sf romot herp e oplet h rou g hs e x u a l ,emot ion a l ,

a ndsocia li nter ac t ion.Butt he ya lsolose
qi
t h rou g hbre at h i ngb a da i r,l i v i ngi np ol
-
lut e d a re a s , over bu rd en i ng or d i m i n i s h i ng t he i r b o d ie s w it h fo o d a nd d r i n k , or

get t i ng i nvolved i n negat ive emot ions a nd exce s sive sex u a l or socia l i nter ac t ion.

He a lt h a nd long l i fe c ome t h rou g h work i ng w it h
qi
tothebestofone™sability,at
-
t a i n i ngas t at eofp er fe c tb a l a nc e ,ut mo s th a r mony,a ndc omple t es e l f-f u l ˚ l l ment .
R at her t h a n t he mere a b s enc e of s y mptom s a nd a i l ment s , he a lt h i n t h i s v i-
sion i s t hu s a f u nd a ment a l a l i g n ment w it h t he D ao a s it m a n i fe s t s i n one ™s p er-

s on a l phy sic a l a nd p s yc holog ic a l c h a r a c t er i s t ic s a nd a s it op en s p at h s to h i g her

s e l f-re a l i z at ion a nd s pi r it u a l u n fold i ng . It me a n s t he pre s enc e of a s t rong v it a l

ener g y a nd of a smo ot h , h a r mon iou s , a nd a c t i ve
qi
-˛ow t h at move s i n a s t e a d y
a lt er at ionofy i na ndy a ng ,t woa s p e c t soft hec ont i nuou s˛owofc re at ion :t her i s -

i ng a nd f a l l i ng , g row i ng a nd d e c l i n i ng , w a r m i ng a nd c o ol i ng , b e g i n n i ng a nd

end i ng , e x p a nd i ng a nd c ont r a c t i ng movement s t h at p er v a d e a l l l i fe a nd n at u re .

Yi na ndy a ngc ont i nuou s lya lt er n at ea ndc h a ngef romonei ntot heot her.˜e ydo

s oi nas t e a d yrhy t h mofr i si nga ndf a l l i ng ,v i siblei nn at u rei nt her i si nga nds e t-

t i ng of t he s u n , t he w a r m i ng a nd c o ol i ng of t he s e a s on s , t he g row t h a nd d e c l i ne

ofl i v i ngb e i ngs .
2 .   ˜ e r e  a r e  m a n y  w o r k s  t h a t  d i s c u s s
qi
a ndit snat u re ,mo s t lyi nC h i ne s eme d ic i ne .E x a mple si nc lude
Pork er t 19 74 , Reid 19 89, Joh n s on 2 0 0 0 , K aptc hu k 2 0 0 0. For a more de t a i le d out l i ne of t he C h i ne s e
ener g ya ndb o dys y s tem ,s e eKoh n2 0 05.˜el at terfor m st heba si soft hefol low i ngpre s ent at ion .

Ph a s e sa ndE ner g yC h a n ne l s
˜ i s˛owof
qi
i nu ndu lat i ngwave sisf u r t hers y stemat i z edi ntoas y stemoft he
so-c a l led ˚ve pha ses (
w u x i ng

vé
), wh ich a re i n t u r n s y mbol i z ed by ˚ve mater ia l
objec t s: m i nor y a ng is s y mbol i z ed by wood ; major y a ng , ˚ re; y i n-y a ng , ea r t h;

m i nor y i n, met a l; a nd major y i n, water. ˜e se ˚ve cont i nue to produce each ot her

i nah a r mon iou sc yc lei nt heord erpre s ent e dhere .
Qi
t hat˛owsi nt h isordera ndi n
t he r i g ht a mou nt i s k now n a s
z h e n gq i

% Û³
or ﬁprop er
qi .
ﬂ I n add it ion to persona l
he a lt h , t h i s i s a l s o m a n i fe s t by h a r mony i n n at u re , d e ˚ ne d a s re g u l a r we at her p at
-
ter nsa ndt heabsenceofd is a sters ,a nda shea lt hi nsociet y,t hepeacef u lcoex istence

a mong fa m i l ie s , cla ns , v i l la ge s , a nd st ate s . ˜ is ha r mony on a l l le vels , t he cosm ic

pre s enc e of a s t e a d y a nd ple a s a nt ˛ow of
qi ,
iswhattheChinesecallthestateof
Gre atPe a c e(
t a i p i ng
œ
),as t at evener at e dbyC on f uc i a n sa ndD aoi s t sa l i k e .
˜e opp o sit e of
z h e ngq i
i s
x i e q i
õÛ³
or ﬁw ay w a rd
qi ,
ﬂ
qi
 t hat has lost t he har
-
mon iou sp at t er nof˛owa ndnolongers upp or t st hed y n a m icforc e sofc h a nge .
Xieqi
i s d i s ord erly a nd d y s f u nc t ion a l , a nd

creates cha nge t hat v iolates t he nor ma l order.
W hen it b e c ome s dom i n a nt , t he
qi
-˛owc a nt u r nuponitsel fa nddepletet hebody ™s
re s ou rc e s .˜u s ,a nysic kp er s on ,d e c i m at e dfore s t ,ori nt r u si vec on s t r uc t ionnolon
-
gerop er at e sa sp a r tofau n i ver s a ls y s t ema ndi snoti nt u new it ht heb a sicl i feforc e .
W he t herprop erorw ay w a rd ,
qi
˛ow st h rou g ha nda n i m at e sa l lt hed i ˙erent
s y s t em s of t he hu m a n b o d y, w h ic h a re not c l a s si ˚e d a c c ord i ng to s k e le t a l , mu s -

c u l a r, or hor mon a l , but i n t er m s of y i n or ga n s t h at s tore
qi
 a nd c ent er t he b o d y ™s
f u nc t ion i ng ;y a ngor ga n st h atmove
qi
a ndt a k ec a reofd i ge s t iona ndre s pi r at ion;
b o d y ˛u id s t h at moi s t u r i z e t he b o d y i nc lud i ng t he ly mph a nd s we at g l a nd s ;

bu i ld i ng blo c k s t h at m a k e t he b o d y c ome toge t her ; s en s e s t h at c on ne c t it to t he

out sid e world ; emot ion s t h at c h a r a c t er i z e ne gat i ve re a c t ion s to t he world ; a nd

v i r t ue st h aten h a nc ep o sit i veat t it ud e s .
˜e f u l l i n ner-b o d y c or re s p ond enc e s y s t em i s s how n i n t a ble 1. ˜e s a me s y s
-
tem of t he ˚ve pha se s a lso con nec t s t he body to t he out side world , to t he sea sons ,

d i re c t ion s ,c olor s ,a ndot hera s p e c t sofn at u re ,c re at i ngac omple xne t workofener
-
get icpat hway st hatworkcloselytoget hera nda rei nt i matelyi ntercon nec ted .
Wit h i n t he b o d y, more over, t he or ga n s a re t he k e y s tor a ge a nd t r a n s for m a-
T
A B L E
 1 .  I
N N E R
-
B O D Y

C O R R E S P O N D E N C E

S Y S
T
E M
Phase

Yin organ

Yang organ

Body fluid

Building block

Sense

Emotion

Virtue
wood

liver

gallbladder

tears

joints

vision

anger

benevolence
fire

heart

small intestine

sweat

blood vessels

touch

agitation

propriety
earth

spleen

stomach

oral mucus

muscles

taste

worry

honesty
metal

lungs

large intestine

nasal mucus

skin

smell

sadness

righteousness
water

kidneys

bladder

saliva

bones

hearing

fear

wisdom

t ion c ent er s of
qi .
 ˜e y c on ne c t to t he e x t rem it ie s t h rou g h a ne t work of ener g y
c h a n ne l s c a l le d mer id i a n s . ˜ere a re t we l ve m a i n mer id i a n s t h at r u n on b ot h
sid e soft heb o d y.˜e yi nc lud et enc h a n ne l sc ent ere dont he˚ vey i na nd˚ vey a ng

or ga n s ,plu st woa d d e dfors y m me t r y :t heTr ipleHe at er(y a ng ),ad i ge s t i veor ga n

t h at c ombi ne s t he
qi
 f rom fo o d a nd f rom a i r a nd t r a n s p or t s it to t he he a r t ; a nd
t hep er ic a rd iu m(y i n),as upplement a r yor ga ntot hehe a r t .
˜erea rea l s oe i g hte x t r aord i n a r yve s s e l st h atr u na longon lyonel i nei nt he
b o d y.˜e ya rec on sid ere dpr i m a r ya ndmoree lement a lt h a nt het we l vem at c h i ng

c h a n ne l s , c a r r y i ng a d e e p er blue pr i nt of t he hu m a n b e i ng a nd c on ne c t i ng u s

more i nt i m at e ly to t he c o sm ic c ou r s e . ˜e y i nc lud e fou r l i ne s t h at r u n a long t he

a r m s a nd le gs , s upp or t i ng t he b a sic y i n a nd y a ng s t r uc t u re of t he b o d y, plu s t wo

t h atc re at eac ro s si n sid et hetor s o:t heB e ltVe s s e l(
d a i m a i

Eg
),w h ic henc i rc le s
t he w a i s t hor i z ont a l ly, a nd t he Pene t r at i ng Ve s s e l (
c h o ng m a i
±g
), w h ic h r u n s
ver t ic a l ly s t r a i g ht t h rou g h ou r c ent er f rom t he he a d to t he p e l v ic ˛o or. ˜e re -

m a i n i ngt woe x t r aord i n a r yve s s e l sa ret heG over n i ngVe s s e l(
dum a i
ng
;y a ng )
a nd t he C onc e pt ion Ve s s e l (
re n m a i
³ Zg
; y i n), w h ic h r u n a long t he b a c k a nd
f rontoft hetor s o,b ot hor i g i n at i ngne a rt heb a s eoft hes pi nea ndend i nga rou nd

t he mout h . ˜e y for m a n e s s ent i a l ener g y c i rc u it a long t he tor s o a nd a re u s e d

b ot hi nme d ic a la ndme d it at i veb o d yc u lt i v at ion .
O r ga n s a nd , t h rou g h t hem , t he
qi
-˛ow of t he b o d y a re a c c e s s e d t h rou g h
p oi nt s a long t he c h a n ne l s w here t he ener g y l i ne c ome s c lo s e s t to t he s u r f a c e of

t he b o d y, t he s o - c a l le d a c upu nc t u re p oi nt s . E a c h c h a n ne l h a s a c er t a i n nu mb er

of p oi nt s , t he longe s t b e i ng t he Bl a d d er mer id i a n , w h ic h r u n s t h rou g h s e ver a l

p a r a l le l l i ne s a long t he b a c k of t he b o d y. ˜e p oi nt s a re s t i mu l at e d w it h ne e d le s

i n a c upu nc t u re , w it h t he bu r n i ng of mu g wor t
(Ar t e mi s i a v u lg a r i s)
 i n mox ibu s -
t ion or c aut er y, a nd w it h t he ˚ nger s i n a c upre s s u re a nd A n mo m a s s a ge . ˜e

over a l l
qi
-˛owi nt hec h a n ne l s ,more over,i ss u bje c ttot hea c t ionoft helonge v it y
t e c h n ique s: it c a n b e re g u l at e d w it h fo o d a nd her b s i n d ie t a r y t e c h n ique s , w it h

re s pi r at ioni nc ont rol le dbre at h i ngpr a c t ic e ,w it hb o d ymovement si nhe a l i nge x-

erc i s e s ,a ndw it ht hem i ndi nme d it at ion .
˜ eM i nd

˜e m i nd i n t h i s s y s t em i s a not her a s p e c t of
qi ,
 a lbeit one t hat v ibrates at a
muchsubt lerlevel.Asaresu lt ,med ic a la ndDaoisttex tsdonotshowasepa rat ionof

ment a l f rom b o d i ly s y mptom s but t a k e b ot h a s i nd ic at ion s of d i s h a r mony. Ac c ord
-
i ng to t hem , t he word ﬁm i nd ﬂ (
x in

¨
) ha s t wo mea n i ngs: it is a genera l ter m for a l l
t heva r iousa spec tsofconsciousnessa ndmenta lac t iv it y,i nwh ichsenseitiscloseto

s pi r i t  (
sh e n

XÀ
); a nd it is a lso a more speci ˚c ter m for t he eva luat ion of t he world i n
ter ms of good a nd bad , l i kes a nd d isl i kes, ba sed on sensor y st i mu l i, emot ions, a nd

cla ssi ˚c ator yschemes.Inbot hfor msitiscloselyl i n kedw it ht hei n nerorga noft he
he a r t ,a l s oc a l le d
x in ,
a ndre pre s ent sd i ˙erenta s p e c t sofc on s c iou sne s s Š onee v a lu
-
at ive a nd cr it ic a l, essent ia l for d ay-to-d ay su r v iva l i n t he ord i na r y world , t he ot her

˛ow i ngsmo ot h lya ndop entoa l ls t i mu l i ,t hem a n i fe s t at ionoft heD aow it h i n .
I n a more s u bt le a n a ly si s , more over, t he m i nd , a s out l i ne d i n t he me d ic a l
c l a s sic
Hu a ng d i n e iji ng
>B 	æ8U Œ ³
( Ye l low E mp eror ™s I n ner C l a s sic), d i v id e s i nto
˚ ved i ˙erentfor m s ,a s s o c i at e dw it ht he˚ vei n neror ga n s:
B lo o di ss t ore di nt hel i ve r Š t here s id e nc eoft hes pi r its ou l .
C on s t r uc t i vee ne r g yi ss t ore di nt hes ple e nŠ t here s id e nc eoft hei nt e nt ion .

˜ epu l s ei ss t ore di nt hehe a r tŠ t here s id e nc eoft hes pi r it .

Q i
i ss t ore di nt helu n g s Š t here s id e nc eoft hem at e r i a ls ou l .
E s s e nc ei ss t ore di nt hek id ne y s Š t here s id e nc eoft hew i l l .(
Hu a n g d in e i j i n gs uw e n ,

ch .

2)
E a c hi n neror ga n ,t here fore ,h a sit sow np a r t ic u l a rb o d y˛u idorfor mof
qi
a nd
a lso it s speci ˚c ment a l or ps ycholog ic a l energ y. ˜e y each t r a nsfor m a nd mut ate
i ntoonea not her,accord i ngtot hec ycleoft he˚vepha se s(Ish id a1989,59).A swave s

oft hev a r iou sener ge t ic˛u id smovea rou ndt heb o d y,s ot hed i ˙erenta s p e c t soft he

m i nd˛owa longa l lit sp a r t s ,c re at i nga ni nt e g r at e dne t workofc on s c iou sne s s .
3
˜eb o d y-m i ndi nC h i ne s ec u lt u re ,t here fore ,i sa ni nt e g r at e dener ge t icor ga n
-
i sm t h at c on si s t s of d y n a m ic ˛ow s of
qi
 at various levels of subtlety and is repre
-
sentedmet aphor ic a l lya sas y stemofwater way sa ndu ndu lat i ngcha n nels .˜ebody

is a m icrocosm of t he u n iverse: it re˛ec t s t he la nd sc ape of t he pla net a nd is t he

home of c e le s t i a l ent it ie s a nd s t a r r y p a l a c e s . W h at e ver we do i n ou r b o d ie s i s a c
-
cord i ng lyne verisolatedf romt here stoft heworld ,a ndt heworldispa r tofwhowe

a re.Cu lt ivat i ngt hebodyt hu screate sst rongl i fei nt heperson,ha r monyi nsociet y,

a ndg re atp ot ent i a lfors pi r it u a lu n fold i ng .A smuc ha st a k i ngc a reoft heb o d yem
-
powerst hesel f,ita lsoen ha nce st heu n ivers a lDao Štot hepoi ntwheresomeDaoist

t h i n k er ss e eb o d yc u lt i v at iona st heforemo s tc ond it ionforr u l i ngt heempi re .
4

L o n g e v it y
˜e body bei ng or ig i na l ly pa r t of t he Dao, t he Ch i ne se cla i m t hat it shou ld be

hea lt hya ndst ronga ndf u nc t ionper fec t lytot hecomplet ionoft henat u r a lhu ma n
3.Fo rm o r eonC h i n e s eb o d y-m i n dc on c e p t s ,s e eC h iu19 8 6 ,I s h i d a19 8 9.Fo rac o mp a r i s ono fe a r l y
C h i n e s em e d i c a lt h ou g htw i t ht h a to fa n c i e ntG r e e c e ,s e eKu r i y a m a19 9 9.

4 .˜ em o s ti mp o r t a ntt h i n k e ri nt h i sc ont e x ti sHe s h a n gg on g ,a ne a r l yH a n- d y n a s t yc o m m e nt a t o r

t ot h e
D a o d ej i n g
.S e eC h a n19 91.

l i fespa nof12 0yea rs .Mostpeople ,howe ver,tendtoma keiton lytoaboutha l ft h is
per iod ,u ndergoi ngse ver a lpha se sofbodyde velopmentt hatocc u ri na neig ht-yea r

c yc lei nm a le sa ndas e ven-ye a rc yc lei nfem a le s .A st he
Hu a ng d in e iji ng
 s ay s ,
W he n a g i r l i s 7 ye a r s of a ge , t he k id ne y
q i [ j i n g ]
 b e c ome s a bu nd a nt . S he b e g i n s t o
c h a n ge he r t e e t h a nd t he h a i r g r ow s lon ge r. At 14 , s he b e g i n s t o me n s t r u at e a nd i s
a ble t o b e c ome pre g n a nt . ˜ e move me nt of t he g re at pu l s e i s s t r on g . ˜ e me n s e s

c omere g u l a r l y,a ndt heg i r li sa blet og i vebi r t h .
At a ge 21, t he energ y i s s te ady, t he l a s t to ot h ha s c ome out , a nd she i s f u l ly g row n .
W henshereachest hea geof28 ,hertendonsa ndbonesa rest rong ,herha i rha sreached

it s f u l l leng t h, a nd her body is ˛ou r ish i ng a nd fer t i le. At 35, her ya ng br ig ht ness pu lse

b e g i n s  t o  s l a c k e n ,  h e r  f a c e  b e g i n s  t o  w r i n k l e ,  h e r  h a i r  s t a r t s  f a l l i n g  o u t .
W he ns here a c he st hea geof4 2 ,t hepu l s eoft het h re ey a n gre g ion sd e t e r ior at e s
i nt heup p e rp a r tofhe rb o d y,he re nt i ref a c ei sw r i n k le d ,a ndhe rh a i rt u r n sg r ay.At

a ge 4 9, s he c a n no lon ge r b e c ome pre g n a nt , a nd t he c i rc u l at ion of t he g re at pu l s e i s

d e c re a s e d .He rme n s t r u at ioni se x h au s t e d ,a ndt heg at e sofblo o da renolon ge rop e n .

He rb o d yd e c l i ne s ,a nds hei snolon ge ra blet ob e a rc h i ld re n .(
H u a n g d i  n e i j i n g  s u w e n ,

c h .1;Ve it h19 72 ,9 9)
˜e k e y f a c tor i n t h i s d e ve lopment i s a for m of
qi
 c a l le d e s s enc e (
ji n g

XÄ
). It
t r a n s for m s n at u r a l ly f rom pr i mord i a l
qi ,
 s tore d i n t he O c e a n of
Q i
(
q i h a i
Ûç
;
a b domen) i n men a nd t he C aver n of
Q i
(
q i x u e
ÛD
; c he s t) i n women , t h rou g h a
si n k i ng pro c e s s t h at le a d s to t he for m at ion of s emen i n men a nd of men s t r u a l
blo o d i n women . B ot h a re em it t e d f rom t he b o d y more or le s s re g u l a rly, le a d i ng

tot heg r a du a ld e c re a s eofpr i mord i a l
qi .
Ac c ord i ng to D aoi s t s a nd C h i ne s e do c tor s , it i s n at u r a l to a c t i v at e a nd lo s e
e s s enc e re g u l a rly, t hu s c om i ng e vent u a l ly to phy sic a l d e c l i ne a nd d e at h . At t he

s a met i me ,iti sa l s op o s sibletore g u l at ea nds lowdow nt hepro c e s sbyc ont rol l i ng

t he em i s sion of e s s enc e a nd c on s c iou s ly re plen i s h i ng
qi .
 ˜e y h ave a c c ord i ng ly
d e ve lop e dpr a c t ic e st h ata l lowp e opletore t a i na nds t reng t hent he i re s s enc ew h i le

re ver t i ngb a c ktoit sor i g i n a lfor mof
qi
a ndt hu srene w i ngt he i rl i fea nden h a nc-
i ng t he i r he a lt h . ˜e s e pr a c t ic e s s er ve to s t i mu l at e t he f u nd a ment a l blue pr i nt of

t hep er s ons tore di nt hee i g hte x t r aord i n a r yve s s e l s ,toc re at ea nop en ne s sof˛ow

i n t he b o d y ™s c h a n ne l s a nd s upp or t ment a l s t at e s of s t re s s -f re e t r a nqu i l it y t h at

en s u rec ont i nue dhe a lt ha ndlongl i fe .
K now n a s longe v it y t e c h n ique s or me t ho d s for nou r i s h i ng l i fe (
ya ng s h e ng
XD3
),

 t he s e pr a c t ic e s were or i g i n a l ly p a r t of pre vent i ve me d ic i ne t h at he lp e d
p e ople re c og n i z e a nd re c t i f y e a rly si g n s of w ay w a rd
q i
a nd t hu s m a i nt a i n a h i g h
le ve l of we l l-b e i ng i nto e x t end e d old a ge . Und er t a k en by p e ople on a l l le ve l s of

C h i ne s e s o c ie t y, t he y were s o on i nt e g r at e d i nto re l i g iou s a nd s p e c i ˚c a l ly D aoi s t
re g i men s a nd h ave rem a i ne d a n i mp or t a nt p a r t of C h i ne s e l i fe . L onge v it y t e c h-

n ique s work t h rou g h l i fe s t y le mo d i ˚c at ion i n m a ny d i ˙erent w ay s: d ie t , her b a l

reme d ie s ,s e x u a lhy g iene ,d e e pbre at h i ng ,phy sic a lmovement s ,a ndment a lpu r i-

˚c at ion . ˜e y a re u s e d i n v a r iou s d i men sion s: to he a l p e ople f rom d i s e a s e s , to

he lp t hem m a i nt a i n he a lt h a nd re c over yout h , a nd to a s si s t t hem i n at t a i n i ng

t r a n s c end ent ,s pi r it u a ls t at e sofi m mor t a l it y.
L e ve l sofP r a c t ic e

A lt hou g h t he dom a i n of d i ˙erent k i nd s of pr a c t it ioner s Šphy sic i a n s , lon-
ge v it ym a s t er s ,a ndD aoi s tm a s t er s Ši nt r a d it ion a lC h i ne s eu nd er s t a nd i ng ,he a l-

i ng , longe v it y, a nd i m mor t a l it y were t h re e s t a ge s a long t he s a me c ont i nuu m of

t he
qi
-hou s e hold of t he hu m a n b o d y. Pe ople ™s b o d y-m i nd c on si s t s of
qi ,
 w h ic h
f u nc t ion st h rou g ht hec ont i nuou si nt erc h a ngeofi nb or npr i mord i a la ndpren at a l

qi ,
 w h ic h c on ne c t s t he p er s on to t he c o smo s , w it h e a r t h ly or p o s t n at a l
qi ,
 w h ic h
i st a k eni nt h rou g hbre at h ,fo o d ,a ndhu m a ni nt er a c t ion .˜et er m soft h i si nt er-

c h a nge a re t hu s t h at pr i mord i a l
qi
 i s lo s t a s a nd w hen e a r t h ly
qi
 i s i n s u ˆc ient ,
a nd e a r t h ly
qi
 b e c ome s s up er ˛uou s a s a nd w hen pr i mord i a l
qi
 i s c omple t e (a s i n
t hec a s eoft heembr yoi nt hewomb).
A speoplei nter ac tw it ht heworldont heba sisofpa s sionsa ndde si re s ,sensor y
or s e x u a l e xc h a nge s , a nd i nt e l le c t u a l d i s t i nc t ion s , t he y a c t i v at e t he i r e s s enc e a nd

b e g i n to lo s e t he i r pr i mord i a l
qi .
 O nc e t he y h ave lo s t a c er t a i n a mou nt , t he y d e
-
c l i ne , e x p er ienc e sic k ne s s , a nd e vent u a l ly d ie . He a l i ng , t hen , i s t he re c over y of e s
-
s enc ea ndre plen i s h i ngof
qi
w it hmed ic a lmea nssucha sd r ugs ,herbs ,ac upu nc t u re ,
ma s s a ge ,a ndsoon,f romale velofse verede˚cienc ytoamoreha r mon iou sst ate.
L onge v it yc ome si na sa ndw henp e opleh aveb e c omeaw a reoft he i rsit u at ion
a nd d e c id e to he a l t hem s e l ve s . At t a i n i ng a b a sic s t at e of go o d he a lt h , t he y pro -

c e e dtoi nc re a s et he i rpr i mord i a l
qi
toa nde vena b ovet hele ve lt he yh a datbi r t h .
Todos o,t he yfol lows p e c i ˚cd ie t s ,s upplementt he i rfo o dw it hher b sa ndm i ner-

a l s , a nd u nd er t a k e bre at h c ont rol , he a l i ng e xerc i s e s , s e l f-m a s s a ge s , s e x u a l hy-

g iene , a nd me d it at ion . ˜e s e pr a c t ic e s not on ly en s u re t h at p e ople at t a i n t he i r

n at u r a ll i fee x p e c t a nc ybuta l s ole a dtoi nc re a s e dolda gea ndv i gor.
I m mor t a l it yr a i s e st hepr a c t ic e stoaye th i g herle ve l .Toat t a i nit ,p e opleh ave
tot r a n s for ma l lt he i r
qi
i ntopr i mord i a l
qi
a ndpro c e e dtoi nc re a si ng lyre ˚ neitto
e ver s u bt ler le ve l s . ˜ i s ˚ ner
qi
 w i l l e vent u a l ly t u r n i nto pu re s pi r it , w it h w h ic h
pr a c t it ioner s i nc re a si ng ly id ent i f y to b e c ome t r a n s c end ent s pi r it-p e ople or i m-

mor t a l s(
x i a n
Ø
).˜epr a c t ic et h atle a d st herei nvol ve si nt en si veme d it at iona nd
t r a nc e t r a i n i ng a s we l l a s more r a d ic a l for m s of d ie t , he a l i ng e xerc i s e s , a nd t he

ment a lg u id i ngof
qi .
I nc ont r a s ttohe a lt ha ndlongl i fe ,w heret heb o d y ™ss y s t em

rem a i n s f u nd a ment a l ly u nc h a nge d a nd i s p er fe c t e d i n it s or i g i n a l n at u re , i m-
mor t a l it y me a n s t he overc om i ng of t he n at u r a l t end enc ie s of t he b o d y a nd it s

t r a n s for m at ion i nto a d i ˙erent k i nd of ener ge t ic c on s t e l l at ion . ˜e re s u lt i s a by-

p a s si ng of d e at hŠ si nc e t he end of t he b o d y h a s no e ˙e c t on t he c ont i nu at ion of

t he s pi r it-p er s onŠt he at t a i n ment of m a g ic a l p ower s , a nd re sid enc e i n t he p a r a-

d i s e sofPeng l a i
Ò ³
orKu n lu n
³
<
?
.
P r a c t it ioner s on a l l t h re e le ve l s , more over, m a k e u s e of t he s a me pr a c t ic e s
but w it h s l i g ht d i ˙erenc e s . For e x a mple , d ie t s on t he me d ic a l a nd he a lt h le ve l s

i nvol ve a b s t ent ion f rom he av y fo o d s s uc h a s me at a nd f at , a s we l l a s f rom s t rong

s u b s t a nc e s s uc h a s a lc ohol , ga rl ic , a nd on ion s . I n s t e a d , pr a c t it ioner s a re enc ou r-

a ge dtoe atsm a l lp or t ion sofl i g htfo o d s .A st he i r
qi
i nc re a s e s ,t he yw i l lne e dle s s
a nd le s s fo o d , u nt i lŠi n i m mor t a l it y pr a c t ic e Š a l l m a i n s t aple s c a n b e c ut out

a ndfo o di sre pl a c e dbyt hec on s c iou si nt a k eof
qi
t h rou g hbre at h .˜ i st e c h n ique
i sc a l le dﬁavoid i ngg r a i nﬂ(
b ig u
³ œ
)a ndi ss t i l lu nd er t a k ento d ay.
Si m i la rly,hea l i ngexercise sa s˚ rstdepic tedi nHa n-dy na st yma nu scr ipt sser ve
tost retcha ndloosenmu scle s ,st i mu latet heci rc u lat ion,a nda idt hesmoot h˛owof

qi
 i n t he body. ˜e y a re ne ver st renuou s , but cha nge i n nat u re a s people proceed
f romt helonge v it yle ve ltot hei m mor t a l it yle ve l ,b e c om i ngmorec o sm ici np at t er n ,

morec ou nt er i nt u it i ve ,a ndmorei nt er n a l lyfo c u s e d .Si m i l a rly,bre at h i ngforhe a lt h

a nd long l i fe i nvolve s i n ha l i ng a l l t he way to t he d iaph r a g m, wh ich ex pa nd s upon

i n h a l at ion .Bre at h i ngfori m mor t a l it y,ont heot herh a nd ,i sc a l le dﬁre ver s e dbre at h
-
i ng ,ﬂ a nd u se s t he d iaph r a g m t he opposite way, cont r ac t i ng it on i n ha lat ion. ˜e

bre at h m ay e ven b e c ome i mp erc e pt ible a nd b e s topp e d for e x t end e d p er io d s , a l
-
low i ngt hep er s ontob e c omeonew it ht hepu rerener g ie sw it h i n .
S e x u a l t e c h n ique s , to o, a re u s e d on a l l le ve l s , ˚ r s t w it h a p a r t ner, l at er c e l i-
b at e lya ndw it h i nt hepr a c t it ioner.I na l lc a s e s ,s e x u a ls t i mu l at ioni se x p er ienc e d ,

butt hent her i si ng
q i
ofa rou s a l(e s s enc e)i sre ver t e dupw a rda longt hes pi new it h
t he he lp of me d it at ion a nd m a s s a ge i n s t e a d of b e i ng lo s t t h rou g h e ja c u l at ion or

men s t r u at ion . ˜ i s i s c a l le d ﬁre ver t i ng e s s enc e to nou r i s h t he br a i nﬂ (
hu a nji ng
b u n a o
k XÄ Ö°
) a nd i s s upp o s e d to h ave s t rong l i fe - e x t end i ng e ˙e c t s . I n more
t e c h n ic a l D aoi s t pr a c t ic e of l at er c ent u r ie s , it m i g ht e ven le a d to t he ge s t at ion of

a ni m mor t a lembr yo.
5
I n a l l c a s e s , t he s a me u nd er s t a nd i ng of t he f u nd a ment a l ly ener ge t ic n at u re
of t he hu m a n b o d y-m i nd p er v a d e s a l l t h re e le ve l s a nd t he s a me pr a c t ic e s a re

u s e di nv a r iou sfor m s ,d e p end i ngonw he t hert hego a li she a lt h ,e x t end e dlonge v-

it y,orc omple t et r a n s c end enc eoft h i sworld .
5.O nD a o i s td i e t ,s e eR e i d19 8 9,A r t hu r2 0 0 6 .O nbr e a t h i n ga n de x e rc i s e s ,s e eB e r k19 8 6 ;ons e x u a l
pr a c t i c e s ,s e eW i l e19 9 2 ,C hu19 93.

˜ eTr a d it ion
˜e v a r iou s longe v it y t e c h n ique s t hu s for m a n e s s ent i a l a s p e c t of C h i ne s e
c u lt u re .D e s c r ib e di nav a r ie t yofHa n- d y n a s t ym a nu s c r ipt sa swe l la sm a nyl at er

t e x t s , i n b ot h re l i g iou s a nd me d ic a l c ol le c t ion s , t he y o c c upy a m id d le g rou nd

b e t we en he a l i ng a nd i m mor t a l it y a nd c a n b e u s e f u l ly appl ie d on e it her le ve l .

˜e y c a n b e d e s c r ib e d a s t he c u l m i n at ion of he a l i ng a nd t he fou nd at ion of i m-

mor t a l it y ;t he ya ret heu lt i m at ep at htop er fe c the a lt ha ndt heent r y w aytoD aoi s t

p er fe c t ion .Pl a c e db e t we ent woc omple t e lyd i ˙erentd i men sion sye tc on ne c t e dto

b ot h , t he y re pre s ent a s e p a r at e t r a d it ion t h at or i g i n a l ly d e ve lop e d a s p a r t of pre -

vent i vea nda nt i a g i ngme d ic i nebutweres o ona dopt e dbyD aoi s t s ,w hofou ndt he

pr a c t ic e she lpf u ltoop ent hem s e l ve stot heh i g herp ower s .
˜u s ,t hee a rl ie s tt r a c e sofamorei nt er n a l i z e daw a rene s sofener g ie s ,a ni m-
p or t a nt fe at u re of C h i ne s e me d ic i ne , app e a r s ˚ r s t i n longe v it y t e x t s (L o 2 0 0 0 ,

2 2).˜e˚ r s tme t aphor ic a lnomenc l at u reforp a r t soft heb o d y,e s s ent i a li nD aoi s t

pr a c t ic e , i s fou nd i n Ha n- d y n a s t y long-l i fe m at er i a l s on s e x u a l m a s s a ge (L o

2 0 01b,3 6).Ye td e s pit eit si mp or t a nc eh i s tor ic a l lya ndi nmo d er nl i fe ,t helonge v-

it y t r a d it ion ne it her for m s p a r t of m a i n s t re a m C h i ne s e me d ic i ne nor i s it or i g i-

n a l lyore vene s s ent i a l lyD aoi s t .
Placed at t he i ntersec t ion of ˚eld s , t he longe v it y t r ad it ion ha s r a rely been t he
subjec tofspecia l i z edst ud ie s .On lyafewded ic atedschola rs ,sucha sSa k adeYosh i-

nobu , C at her i ne D e s p e u x , Ut e E nge l h a rdt , a nd Vi v ien ne L o, h ave c ont r ibut e d si g
-
n i ˚c a nt ly to it s u nderst a nd i ng , a nd t here a re on ly t wo ed ited volu me s i n Eng l ish

t hat dea l speci ˚c a l ly w it h it (Koh n 1989c , 2 0 0 6 a). It ha s so fa r rema i ned la rgely

u n recog n i z edfort hepower f u li mpac tithadonma nya spec t sofCh i ne sec u lt u re.
It i s a m ajor pu r p o s e of t h i s b o ok , t here fore , to pre s ent a pre l i m i n a r y h i s
-
tor y of t he longe v it y t r a d it ion a s s e en t h rou g h t he len s of he a l i ng e xerc i s e s .

˜ i s  h i s t o r y  s e r v e s  t w o  p u r p o s e s :  r a i s i n g  a c a d e m i c  aw a r e n e s s  o f  t h e  t r a d i t i o n

a ndt here byenc ou r a g i ngf u r t herfor ay si ntot h i s˚e ld ,a ndprov id i ngpr a c t it io
-
n e r s  w i t h  a  d o c u m e nt e d  h i s t o r y  t h a t  pr o v i d e s  d e p t h  a n d  c u l t u r a l  c o nt e x t  t o

t h e i r  pr a c t i c e .  ˜ e  f o l l ow i n g  c h a p t e r s  a c c o rd i n g l y  pr e s e nt  t h e  w o r l d v i e w  a n d

pr a c t i c e o f h e a l i n g e x e rc i s e s i n a c h r o n o l o g i c a l s u r v e y, b e g i n n i n g w i t h m e d i c a l

m a nu s c r ipt s f rom t he s e c ond c ent u r y
ˇ.˘.
. ;  m o v i n g  o n  t h r o u g h  t h e  f o u r t h
c ent u r y, w hen t he pr a c t ic e s were ˚ r s t i nt e g r at e d i nto D aoi s t pr a c t ic e , a nd t he

Ta n g d y n a s t y, w h e n t h e y f o r m e d a n i mp o r t a nt s t e p i n t h e f o r m a l a t t a i n m e nt o f

i m m o r t a l i t y ;  t o  l a t e  i mp e r i a l  a n d  m o d e r n  C h i n a ,  w h e n  p a t t e r n s  e m e r g e d  t h a t

a r e s t i l l pr e v a l e nt t o d ay. I n a l l c a s e s t h e b o o k p l a c e s t h e e x e rc i s e s i nt o t h e s o c i a l

c o nt e x t  o f  t h e  d i ˙ e r e nt  p e r i o d s ,  a s k i n g  w h o  t h e i r  pr a c t i t i o n e r s  we r e  a n d  w h a t

k i n d o f l i fe s t y l e t h e y s o u g ht t o r e a l i z e .
B e fore we emb a rk on t he d e t a i le d h i s tor y, howe ver, le t u s br ie ˛ y lo ok at t he

n at u re a nd b a c k g rou nd of C h i ne s e he a l i ng e xerc i s e s a nd e x a m i ne c omp a r at i ve
s y s t em st h ata idi nou rb e t t eru nd er s t a nd i ngoft he i rwork i ngs .
He a l i ngE xe rc i s e s
C h i ne s ehe a l i nge xerc i s e sa ret r a d it ion a l lyc a l le dD aoy i n
—§
.
6
Ac c ord i ngtot he
We bsit eoft heC h i ne s eOly mpicC om m it t e e ,t h i si nd ic at e sﬁafor mofc a l i s t hen ic

e xerc i s et h atc ombi ne sbre at h i ngw it hb o d ymovement sm i m ic k i nga n i m a l s .
D a o
me a n store g u l at e
q i
orv it a lener g ybyg u id i ngit s˛owi nt heb o d y.
Yi n
me a n sto
l i mb er up t he b o d y a nd l i mb s t h rou g h phy sic a l movement ﬂ (ﬁD aoy i n : A n A n-

c ientWayofP re s er v i ngL i fe ﬂ;ht t p: //en .oly pmpic .c n).
I nd e e d ,t het er m
d ao
e s s ent i a l lyme a n sﬁ tog u id e ﬂorﬁ tod i re c t ,ﬂa ndapp e a r s
or i g i n a l ly i n a p ol it ic a l a nd c u lt u r a l c ont e x t i n t he s en s e of ﬁ le a d i ng ﬂ t he p e ople

i n a c er t a i n d i re c t ion . ˜e c h a r a c t er c on si s t s of t wo p a r t s , t he word D ao
³
 for
ﬁw ay,ﬂw h ic hi so˝ ena l s ou s e di nt hes en s eofﬁ tog u id e ,ﬂa ndt heword
c un
³Z³
for
ﬁ i nc h ,ﬂ w h ic h i nd ic at e s a sm a l l d i s t a nc e . Gu id i ng t he
qi
 i n a c onc re t e , phy sic a l
w ay me a n s t hu s t h at one m a k e s a c on s c iou s e ˙or t to e s t a bl i s h h a r mony w it h t he

D ao i n t he b o d y, re a l i z i ng t he i n herent p ol a r it y of y i n a nd y a ng a nd a l i g n i ng

one s e l fw it ht hec o smo s(I k a i2 0 03,3 4).
˜es e c ondwordoft hec omp ou ndi s
y in .
Itor i g i n a l lyme a n sﬁ tod r awab ow ﬂ
a nd i nd ic at e s t he pu l l i ng a nd a c t i v at i ng of s t reng t h a nd i n ner t en sion a s we l l a s

t heop en i ngofas p a c eb e t we ent heb owa ndt hes t r i ng .O ˝ ens hor tfor
d a o y in ,
it
c a ns t a ndforbre at h i nga nde xerc i s e si ngener a la ndb eu s e da sagener ict er mfor

ﬁnou r i s h i ng l i fe .ﬂ
Yi n
 m ay me a n to l i mb er up mu s c le s , re le a s e joi nt s , or s t re t c h
l i mb s (I k a i 2 0 03, 33). ˜e e a rl ie s t m a nu s c r ipt s on he a l i ng e xerc i s e s c on si s t ent ly

u s e
y i n
i nagener a ls en s efor
d a o y in ,
me a n i ngt hepr a c t ic eofe xerc i s e s .
Moret e c h n ic a l ly,t het e x t sapplyt het er m
y i n
i nc onju nc t ionw it hap a i nora
problem , me a n i ng ﬁ to pu l l out [t he p a i n]ﬂ or ﬁ to re le a s e ,ﬂ a s for e x a mple i n ﬁre -

le a si ngblo c k a ge sﬂorﬁre le a si ngy i n .ﬂ˜ i sre ˛e c t st heid e at h atonec a npu l lt he
qi

out f rom a n a i l i ng p a r t a nd move it e it her to or f rom a s p e c i ˚c a re a i n t he b o d y.

St re t c h i ng , a not her c l a s sic a l t r a n s l at ion of
y in ,
 i s one w ay of doi ng t h i s . I n t h i s
s en s et het er mi sappl ie dmo s tc om mon lyw henu s e da sas upplementtod e s c r ip -

t i ve or f a nc i f u l n a me s , s uc h a s E i g ht E x t r aord i n a r y Ve s s e l s St re t c h or Ti ger

St re t c h . I n a d d it ion ,
y i n
m ay a l s o i nd ic at e t he s t i mu l at ion of a c er t a i n mer id i a n
6 .Ac o m m onE n g l i s ht r a n s l a t i onfo rD a oy i nt r a d i t i on a l l yh a sb e e nﬁg y m n a s t i c s ﬂ( Ko h n2 0 0 5 ,17 7),
at e r mt h a tm a t c h e sw o rd su s e di nFr e n c ha n dG e r m a n .Howe ve r,w h i l et h et e r mi nt h e s el a n g u a g e s

i n d i c a t e s a g e n e r a l p hy s i c a l w o r k ou t t h a t c a n r a n g e f r o m h i g h l y a c r o b a t i c t o ve r y m i l d , i n E n g l i s h

ﬁg y m n a s t i c s ﬂ t e n d s t o i nv o k e i m a g e s o f s u p e r i o r fe a t s a n d O l y mpi c t r a i n i n g . To av o i d t h i s i m a g e ,

d a o y i n
i nt h i sw o r kh a sb e e nr e n d e r e dﬁ h e a l i n ge x e rc i s e s .ﬂ

or y i n-y a ng a s p e c t of t he b o d y a nd t he en h a nc ement of
qi
 i n c er t a i n pl a c e s .
Tr a n s l at ionof
y in
a c c ord i ng lyv a r ie sa mongﬁ he a l i nge xerc i s e s ,ﬂﬁs t re t c h ,ﬂﬁs t i m-
u l at e ,ﬂﬁre le a s e ,ﬂa ndﬁre l ie ve ﬂ(E nge l h a rdt2 0 01,217).
Ta k en toge t her, D aoy i n i s a phy sic a l e xerc i s e pr a c t ic e t h at pu r p or t s to d r i ve
a l le v i loutoft heb o d y.A st hes e vent h- c ent u r yme d ic a lh a nd b o ok
Z hu b i ngy u a n-
h o u l u n
XÆ -"õ³
(O r i g i n s a nd Sy mptom s of Me d ic a l D i s ord er s)
7
 s ay s: ﬁ ˜e
pr a c t ic e c on si s t s of d r aw i ng toge t her i n one ™s b o d y a l l t he b a d , t he p at hogen ic ,
a ndt hem a le volentfor m sof
qi .
˜enonefol low st hem ,pu l l st hemi n ,a ndg u id e s
t hem to le ave fore ver. ˜ i s i s w hy it i s c a l le d D aoy i nﬂ (2 2 .1512 ; D e s p e u x 19 89,

2 39).
˜ eP r a c t ic e

Mores p e c i ˚c a l ly,D aoy i ni nvol ve sgent lemovement soft heb o d yi na l lk i nd s
ofd i ˙erentp o sit ion stoge t herw it hd e e pbre at h i nga ndt hefo c u s e dment a lg u id-

i ng of
qi
 a rou nd t he c h a n ne l s . ˜e old e s t s ou rc e s , m a nu s c r ipt s f rom t he e a rly
Ha n d y n a s t y (c a . 2 0 0
ˇ.˘.
.), t end to d e s c r ib e a l a r ge r a nge of s t a nd i ng move s
w it h on ly fe w s e at e d a nd ly i ng p o s e s . A ˝ er t h at , t he mo s t c om mon p o s t u re for

D aoy i ni sk ne e l i ngw it hhe e l st uc k e du nd ert hebut to c k s .˜ i sw a st heprop era nd

mo s t for m a l w ay of sit t i ng i n a nc ient C h i n a , w here c h a i r s were on ly g r a du a l ly

i nt ro duc e d f rom C ent r a l A si a u nd er t he i n ˛uenc e of Bud d h i sm (s e e Fit z G er a ld

19 65,Hol z m a n19 67).
I n a d d it ion to t he c ro s s -le g ge d w ay of sit t i ng on t he ˛o or, Bud d h i sm a l s o
brou g htt he˚ r s ts e at i ngf u r n it u re ,afold i ngc h a i rorc a mps to ol ,k now ni n it i a l ly

a st heb a r b a r i a nc h a i r(
hu c hu a ng

ºi
;K ie s c h n ic k2 0 03,2 31).Itw a ss o ons up er-
s e d e dbyt hec ord e dc h a i r(
s h e ngc hu a ng
˘…i
),a˛ at ,lowme d it at ionc h a i rw it ha
si mpleb a c kt h ata l lowe dt hele gstos t re t c h .Howe ver,t heC h i ne s eweres ou s e dto

b e i ng on t he ˛o or t h at t he y re si s t e d h av i ng t he i r le gs h a ng dow n a nd u s e d it a s a

pl at for mforc ro s s -le g ge dsit t i ng(K ie s c h n ic k2 0 03,2 37).C h a i r si nou rs en s ew it h

aprop erb a c kon lyapp e a re di nC h i n af romt het ent hc ent u r yonw a rda ndd idnot

ge tu s e di nhe a l i nge xerc i s e su nt i lver yre c ent ly.
O t her b a sic p o s e s i nc lud e s qu at t i ng a nd sit t i ng w it h le gs s t r a i g ht out for-
w a rd or s pre a d f a n- s h ap e d out to t he sid e . ˜e s e p o s t u re s were c on sid ere d qu it e

r ud e i n t r a d it ion a l C h i n a a nd were a s s o c i at e d w it h d emon s a nd e xorc i sm (K ie -

s c h n ic k2 0 03,2 25 ;Ha r p er19 85b,4 67).˜e i ru s ei nhe a l i nge xerc i s e s ,a sid ef rom

op en i ng t he h ip s a nd s t reng t hen i ng t he le gs , s how s t he i nt ent ion a l s e p a r at ion
7.˜ et e x tw a sc o mpi l e du p oni mp e r i a lc o m m a n db yC h a oYu a n f a n ge ta l .a n dd a t e st o610 .Iti st h e
˚ r s t C h i n e s e m e d i c a l t e x t t o i n c lu d e l on g e v i t y m e t h o d s fo r v a r i ou s d i s e a s e s , w h i c h a r e c l a s s i ˚ e d

a c c o rd i n gt os y mp t o m s .S e eD i n g19 93,D e s p e u xa n dO br i n g e r19 9 7.

f rom c om mon s o c i a l nor m s a nd p at t er n s a nd i s i nd ic at i ve of t he t h r u s t tow a rd
s e l f-re a l i z at ion . L e s s f re quent ly appl ie d p o s e s a re ly i ng on one ™s b a c k , sid e , or

b e l ly, a lt hou g h v a r iou s for m s of me d it at i ve
qi-
g u id i ng a re e xe c ut e d i n t h i s p o si-
t ion ,i nc lud i nga nent i reg roupofpr a c t ic e sc a l le dﬁs le e pe xerc i s e s .ﬂ
˜ef u l lr a ngeofp o s t u re si sa sfol low s(D i ng19 93,7):
S itork ne e l(
z h e ng z u o
³% D
,

S itonbut t o c k sork ne e lw it he it he rhe e l sorbi g
d u a n z u o
$D
,
p i ng z u o
³ D
)

t o e st ouc h i n g .
S qu at(
ju
³O
,
d u n
˘§
,
k u a
)

Crouchdow non˛ atfe e tw it hk ne e sout w a rda nd

t h i g h sw id e ,but t o c k snott ouc h i n gt heg r ou nd .
W id es e at(
j i
&
)

C r ouc hors itw it hle g ss pre a dw id e ,l i k ea

w i n now i n gb a s k e t .
C r o s s -le g ge d(
j u z u o
OD
)

S itw it hk ne e sb e nta nds l i g ht l yr a i s e d ,t h i g h s

a ndbut t o c k st ouc h i n gt he˛ o or.
L ot u sp o s t u re(
j i a f u z u o
%â− D
,

Sitcross-leg ged ,w it hfeetonoppositet h ig h,
p a n x iz u o
„ ÃD
)

but tock sont he˛oor;c a nbeexecutedha l forf u l l.
L i ed ow n(
y a nwo
Ø	N
,

L i e˛ atonb a c ku s i n gam atorb e dfors up p or t .
z h e n g wo
%	N
)
L i eont hes id e(
z e wo
á	N
)

L i eonones id ew it ha r m sa ndk ne e se it he rb e nt

ors t r a i g ht .
B e l l yd ow n(
f uwo
W	N
,

L i e˛ atont hes t om a c h ,he a dt u r ne dt oones id e .
f uwo
ÿ	N
)
S t a nd i n g(
z h a n l i
@E
)

S t a ndups t r a i g ht ,fe e t˛ atont he˛ o or,orm ay b e

le a na g a i n s taw a l lfors up p or t .
Ta l lk ne e l(
g u i

)

K neelw it ht hetopsoffeet,t h ig hs,a ndk nees

t ouc h i n gt he˛ o or,butt het or s ol i ˝ e dup.
B a r b a r i a nk ne e l(
h u g u i

º
)

K ne e la si nt a l lk ne e l ,butw it ht her i g htk ne e

t ouc h i n gt he˛ o ora ndt hele ˝k ne eupr i g ht .
D i g n i ˚ e dk ne e l(
w e i z u o
rD
)

K ne e lw it honek ne et ouc h i n gt he˛ o or,but t o c k s

onr i g htt h i g h ,t heot he rk ne eupr i g ht ,s pre a d

op e nf r omt heh ip s .
L o ˝ yp o s e(
j u n z u o
zD
)

W id e - a n g le dk ne e l ,w it ht h i g h ss t re t c he dt ot he

s id e s .
8
8 .Af u r t h e rd e s c r ip t i oni sfou n di nt h eTa n gd y n a s t y :ﬁ I fy ous i ti nt h el o t u sp o s t u r ew h e ni ti sc o l d ,y ou
w i l lw a r mupbutt henyou rle gsw i l lgotos le e p.Sitlo˝ ybyop en i ngt het h i g h si ntoac h a r ac ter
ba
 p o s i
-
t ion[w ideapa r t].˜ i sw i l ld r iveoutt hec olda nda l le v i atet he˚ vek i nd sofpi le sﬂ(
I s h inp
ô
 2 7 ).

A nc ientTr a c e s
C h i ne s e he a l i ng e xerc i s e s a re ver y old , a nd re ferenc e s to phy sic a l s e l f- c u lt i-
v at ion a nd bre at h i ng go b a c k a s f a r a s t he t h i rd c ent u r y
ˇ.˘.
., w hen t he a nc ient
D aoi s tt e x t
Z hu a n g z i
³WW³
(B o okofM a s t erZ hu a ng )h a st hefol low i ng :
To hu ˙ a nd pu ˙, e x h a le a nd i n h a le , blow out t he old a nd d r aw i n t he ne w, d o t he
ﬁ b e a r-h a n g ﬂ a nd t he ﬁ bi rd- s t re t c h ,ﬂ i nt e re s t e d on l y i n lon g l i fe Š s uc h a re t he t a s t e s

of t he pr a c t it ione r s of D a oy i n , t he nu r t u re r s of t he b o d y, G r a nd f at he r Pe n g ™s r ip e -

old- a ge r s .(c h .15 ;G r a h a m19 8 6 ,2 65)
W h i les how i ngt h att hepr a c t ic e se x i s t e datt het i me ,t het e x ts e em sc y n ic a la b out
mere phy sic a l e ˙or t s tow a rd s e l f-p er fe c t ion . O n t he ot her h a nd , it t a k e s bre at h-

i nge xerc i s e sver ys er iou s ly :
˜ e p e r fe c t e d of old s le p t w it hout d re a m i n g a nd wok e w it hout wor r y i n g . ˜ e y at e
w it houtd e l i g ht i n gi nt het a s t ea ndbre at he dve r yd e e p.I nf a c t ,t hep e r fe c t e dbre at he

a l lt hew ayt ot he i rhe e l s ,u n l i k eord i n a r yfol kw hobre at heon l ya sf a ra st he i rt h r o at s .

B e nt a nd bu rd e ne d , t he y g a s p out word s a s i f t he y we re re t c h i n g . I nvol ve d d e e pl y

w it h p a s s ion s a nd d e s i re s , t he i r c on ne c t ion w it h he ave n i s s h a l low i nd e e d . (c h . 6 ;

Wat s on19 6 8 ,7 7Œ78)
˜ei m a geherei st h atonew howork sw it ht he s eme t ho d sh a st hem i nds e tc om-
ple t e ly on t he D ao a nd a l low s t he c o sm ic ener g y to ˛ow f re e ly a l l t he w ay to t he

he e l s . He or s he h a s gone b e yond p a s sion s a nd d e si re s a nd i s l ib er at e d f rom t he

c onc er n s a nd wor r ie s of ord i n a r y l i fe . Phy sic a l b end s a nd s t re t c he s p ave t he w ay

fort hei nt er n a lop en ne s sre qu i re dfors uc ha d v a nc e ds t a ge s .
A s for s p e c i ˚c pr a c t ic e i n s t r uc t ion s , t he e a rl ie s t k now n re ferenc e to he a l i ng
e xerc i s e s i s a n i n s c r ipt ion on a do d e c a gon a l ja d e blo c k of t he Z hou d y n a s t y t h at

d at e s f rom t he fou r t h c ent u r y
ˇ.˘. .
 ˜e or i g i n a l f u nc t ion of t he blo c k rem a i n s
u nc er t a i n(C hen19 82),butt hei n s c r ipt ioni nfor t y-˚ vec h a r a c t er sh a sb e ens t ud-

ie d by s e ver a l s c hol a r s ( Wi l he l m 19 4 8 ; E nge l h a rdt 19 9 6 , 19 ; L i 19 93, 32 0 Œ32 3). It

re a d sa sfol low s:
Tog u id et he
qi ,
a l lowitt oe nt e rd e e pl y[ byi n h a l i n g ]a ndc ol le c tit[i nt hemout h].A s
itc ol le c t s ,itw i l le x p a nd .O nc ee x p a nd e d ,itw i l ls i n kd ow n .
W h e n  i t  s i n k s  d o w n ,  i t  c o m e s  t o  r e s t .  A ˝ e r  i t  h a s  c o m e  t o  r e s t ,  i t  b e c o m e s  s t a b l e .
W he n t he
qi
 i s s t a ble , it b e g i n s t o s pr out . Fr om s pr out i n g , it b e g i n s t o g r ow. A s
it g r ow s , it c a n b e pu l le d b a c k upw a rd s . W he n it i s pu l le d upw a rd s , it re a c he s t he

c r ow noft hehe a d .

Itt he nt ouc he sa b oveatt hec r ow noft hehe a da ndb e lowatt heb a s eoft hes pi ne .
W ho pr a c t ic e s l i k e t h i s w i l l at t a i n lon g l i fe . W ho go e s a g a i n s t t h i s w i l l d i e . (H a r p e r
19 9 8 ,12 6)
˜ i s d e s c r ib e s a f u nd a ment a l
qi
 pr a c t ic e c om mon ly u nd er t a k en a s p a r t of
D aoy i n f rom t he m id d le a ge s onw a rd . Pe ople i n h a le d e e ply, a l low t he bre at h to
ent er b ot h t he c he s t a nd t he mout h , a nd i n t he l at t er m i x it w it h s a l i v a , a not her

p ot entfor mof
qi
i nt heb o d y.Mov i ngt hetong uea rou ndt hemout h ,t he ygat her
t hes a l i v aa ndga i nas en s eoff u l l ne s s ,t hens w a l low,a l low i ngt he
qi
tosi n k .˜e y
fe e litmov i ngd e e pi ntot hea b domen ,w heret he yle tits e t t lei nt hec ent r a la re aof

g r av it y,k now ni nC h i ne s eme d ic i nea st heO c e a nof
Q i
a ndi nD aoi sma st hec i n-
n a b a rore l i x i r˚e ld(
d ant i an
³ o6
).˜eret he
qi
re s t sa ndb e c ome ss t a ble .
A s a d e pt s re p e at t h i s pr a c t ic e , t he
q i
a c c u mu l at e s a nd b e c ome s s t ronger.
Event u a l lyitdo e snotrem a i ni nt helowera b domenbutb e g i n stos pre a dt h rou g h

t he b o d y or, a s t he t e x t s ay s , it ﬁs prout s .ﬂ O nc e t h i s i s fe lt , a d e pt s c a n c on s c iou s ly

g u id eitupw a rdŠ at e c h n iquet h atu s u a l lyi nvol ve spu s h i ngitdow ntot hep e l v ic

˛o ora ndt henmov i ngitg r a du a l lyupa longt hes pi ne ,b ot hi nc lo s ec o ord i n at ion

w it hd e e pbre at h i ng .Noton lyl i k et hemo d er nqi gonga ndi n nera lc hem ic a lpr a c-

t ic e of t he M ic ro c o sm ic O r bit (
x i a o z h o ut i a n
³ [L ı
), t h i s i s a l s o t he p at t er n of
c i rc u l at ion re c om mend e d i n t he e a rly me d ic a l m a nu s c r ipt
Ma i fa

g	³
( Ve s s e l
Mo d e l s) a nd h a s a c ou nt er p a r t i n bre at h c u lt i v at ion ver s e s fou nd i n t he m a nu-

s c r ipt s
S h iwe n
<
³
( Ten Q ue s t ion s) a nd
He y i nya ng

Iz³
(Ha r mon i z i ng Yi n
a ndYa ng )(Ha r p er19 9 8 ,125).Ye ta not hert e x td e s c r ib e sare l at e dpr a c t ic ec a l le d

t heBut to c kP u l l ,at i g ht en i ngoft hep e l v icmu s c le sa ndt hep er i ne u m :
R i s e at d aw n , s it upr i g ht , s t r a i g ht e n t he s pi ne , a nd op e n t he but t o c k s . Suc k i n t he
a nu sa ndpre s sitd ow n .˜ i si sc u lt i v at i n g
qi .
W he ne at i n ga ndd r i n k i n g ,t ore l a xt he
but t o c k s , s t r a i g ht e n t he s pi ne , s uc k i n t he a nu s , a nd le t t he
qi
 p a s s t h r ou g h . ˜ i s i s
mov i n gt he˛u id .(H a r p e r19 9 8 ,4 3 0)
Mov i nga l lt hew ayupt heb a c k ,t heener g ye vent u a l lyre a c he st hetopoft hehe a d .
W hen t he ent i re p a s s a ge b e t we en t he he a d a nd t he p e l v ic ˛o or i s op ene d , t he

Pene t r at i ng Ve s s e l i s a c t i v at e d , t he ˚ r s t ener g y l i ne i n t he hu m a n embr yo, t he

c ent r a lc h a n ne ltoc on ne c tp e opletot heD ao.Wit ht h i sp er v a d i ngl i neop en ,long

l i fec a nb eat t a i ne da ndonec a nre a c hfort r a n s c end enc e .
C l a s sic a lPat ter n s

B ot h t he emph a si s on bre at h i ng a nd t he c on s c iou s g u id i ng of
qi ,
 o˝ en e x-
p a nd e d i nto v i s u a l i z at ion , pl ay a n i mp or t a nt p a r t i n t he ent i re t r a d it ion of

D aoy i n . ˜e y t end to b e c ombi ne d w it h s p e c i ˚c for m s of b o d y movement s a nd
s t re t c he s t h at r a nge f rom si mple , re p e t it i ve move s , s uc h a s l i ˝ i ng a nd lower i ng

t heto e s ,t h rou g hs em i a c rob at icfe at s ,s uc ha sh a ng i nghe a ddow nf romarop e ,to

c omple x i nt e g r at e d s e quenc e s t h at t a k e t he b o d y t h rou g h v a r iou s p o s t u re s a nd

op en , leng t hen , a nd v it a l i z e a l l d i ˙erent p a r t s: mu s c le s a nd joi nt s , t endon s a nd

c h a n ne l s .
A t y pic a l D aoy i n s e s sion s hou ld b e u nd er t a k en du r i ng t he e a rly mor n i ng
hou r s ,w hent hey a ng-
qi
oft heSu ni sont her i s e ;pr a c t it ioner ss hou ld˚ ndaqu ie t ,
s e c lud e d ,w a r m ,a ndc le a ns p a c ew heret he yc a nb eu nd i s t u r b e dfort hedu r at ion;

t he y s hou ld re l ie ve t hem s e l ve s a nd lo o s en a ny re s t r ic t i ve c lot h i ng . ˜en t he y

b e g i nw it hment a lc onc ent r at iona ndd e e pbre at h i ng ,a l low i ngb o d ya ndm i ndto

c a l m a nd b e re a d y for t he pr a c t ic e . I n it i a l for m a l it ie s m ay a l s o i nc lud e t he i nvo -

c at ionofprot e c t i ved e it ie sort hefor m a lc h a nt i ngofi nvo c at ion s .
A s i n D aoi s t r it u a l , m a ny D aoy i n s e s sion s i nvol ve c l ic k i ng t he t e e t h a nd
b e at i ng t he he aven ly d r u m (sn appi ng ˚ nger s a ga i n s t t he b a c k of t he he a d w h i le

pl a c i ng t he p a l m s over t he e a r s) to s t i mu l at e i nt er n a l v ibr at ion s a nd c on ne c t to

t hes u bt lerle ve l sof
q i .
O ˝ ens e l f-m a s s a ge soft hef a c e ,e ye s ,a nde a r sa c c omp a ny
t he pr a c t ic e , s t i mu l at i ng t he
qi
-˛ow i n t he s e a re a s ; a nd m a ny t i me s a pr a c t ic e
c a l le d D r y Wa s h (to d ay k now n a s M a r row Wa s h i ng ) i s re c om mend e d ; t h i s i n-

vol ve sp a s si ngt heh a nd sovert heent i reb o d ya longt hel i ne soft heener g yc h a n-

ne l s ,a ga i ntos t i mu l at ea ndb a l a nc et he˛owof
qi .
˜e s p e c i ˚c ne e d s of t he pr a c t it ioner d e t er m i ne w h ic h pr a c t ic e s a re t hen
c ho s en .Nu merou ssi mplet e c h n ique sc a ni mproves p e c i ˚ca re a soft heb o d y ;t he y

re l ie vep a i n s ,re l a xt en sion s ,a ndop en
qi
blo c k a ge s .M a nye a s ys e t sw a r mupa nd
ener g i z e t he b o d y, mov i ng a l l t he d i ˙erent joi nt s f rom fe e t to he a d , w it hout fo -

c u si ng on s p e c i ˚c s y mptom s or a re a s of t he b o d y. A nu mb er of s e t s e quenc e s

s er ve to i nc re a s e
qi
-˛ow a nd en h a nc e he a lt h a nd long l i fe . O t her pr a c t ic e s a re
more i nt er n a l ly fo c u s e d : u si ng ver y l it t le b o d y movement , t he y emph a si z e hold-

i ngt hebre at horg u id i ngt he
qi
t h rou g ht hed i ˙erentre g ion soft heb o d y,i ns ome
c a s e s v i s u a l i z e d i n a w id e s p e c t r u m of c olor s a nd a s s plend id p a l a c e s a nd p a s -

s a ge w ay s . S e s sion s c a n l a s t f rom t en or t went y m i nut e s to a n hou r or more , i n-

vol v i nga l s ome d it at ion sa nde c s t at icc om mu n ic at ion sw it ht hego d s .
W h at e ver t he c a s e , D aoy i n s er ve s to i nc re a s e pr a c t it ioner s™ i nt er n a l aw a re -
ne s s of he a lt h a nd en h a nc e s t he i r u r ge for b a l a nc e a nd h a r mony, m a k i ng it e a s y

a nd e ven e s s ent i a l to pr a c t ic e a n over a l l mo d er at ion t h at p er v a d e s a l l a s p e c t s of

l i fe a nd i nc lud e s t he v a r iou s ot her longe v it y t e c h n ique s . ˜e pr a c t ic e a c t i v at e s

t heener g y˛owi nt hed e e pe x t r aord i n a r yve s s e l sa ndd e e p en st hes e l f- c on s c iou s

k now le d geofhowone ™sb e i ngi nt heb o d yi n ˛uenc e sb ot hone ™si nt er n a lwe l l-b e -

i nga ndt hele ve loft en sionore a s eonebr i ngsi ntot hef a m i lya ndi ntot heworld .

C omp a r at i veP r ac t ic e s
W h i leDaoy i nisu n iquelyCh i ne se ,pr ac t ice si not herc u lt u re sa lsoenga get hebody
i n conju nc t ion w it h breat h i ng a nd ment a l awa rene s s to create g reater hea lt h a nd

over a l l h a r mony i n t he p er s on . ˜e mo s t obv iou s c omp a r i s on i s w it h I nd i a n yoga ,

w id e s pre a d a nd we l l k now n i n t he We s t ; le s s obv iou s a re m at c he s w it h c ont emp o
-
r a r y movement t her apie s t h at ut i l i z e si m i l a r move s . ˜e y he lp ou r u nd er s t a nd i ng

ofwhyDaoy i nispr ac t icedt hewayitispr ac t iced ,howita ˙ec t st hebodya ndm i nd ,

a ndwhyitc a nbee˙ec t iveforhea l i nga ndt hecreat ionofba la ncea ndha r mony.
Yoga

˜e mo s t p opu l a r a nd b e s t k now n t r a d it ion a l b o d y pr a c t ic e i n t he We s t
to d ay i s yoga , a n a nc ient I nd i a n t e c h n ique t h at h a s s pre a d si nc e t he ˚ r s t pre s en-

t at ionofH i nduc onc e pt satt heWorldPa rl i a mentofR e l i g ion si nC h ic a goi n1893.

W h i lever ysi m i l a rtoD aoy i ni nit si nt e g r at ionofb o d y,bre at h ,a ndm i nda swe l l

a s i n m a ny of it s s p e c i ˚c move s a nd p o s t u re s , i n t er m s of world v ie w, go a l s , a nd

h i s tor y,yogac ou ldnotb emored i ˙erent .
9
A lt hou g h yog i s , l i k e D aoy i n fol lower s , emph a si z e a l i g n ment w it h t he f u n-
d a ment a l ener g ie s of t he c o smo s a nd s e e t he b o d y i n ener ge t ic t er m s a s c on si s t-

i ngof˚ ves he at h s
( k o ˜ a) ,
10
t hef u nd a ment a lworld v ie wa ndu lt i m at ego a lofyoga
c on ne c tt hepr a c t it ionertot het r ues e l fore t er n a ls ou l(at m a n),w h ic hi sonew it h

t he c re at i ve p ower of t he u n i ver s e
( b rahman).
 Fi r m , ˚ xe d , p er m a nent , a nd e t er-
n a l ,t h i st r ues e l fi st hep er s on™su lt i m at eid ent it y.O r i g i n a l lyonew it ht hed e e p e s t

t r a n s c end ent g rou nd of a l l , hu m a n b e i ngs h ave for got t en t h i s id ent it y t h rou g h

t he i rk a r m ici nvol vementw it ht heworlda nds en s or ye x p er ienc e s .˜ rou g hyoga ,

t he ﬁroy a l ro a d home ,ﬂ t he y c a n re c over t he i n n at e s t a bi l it y, w holene s s , a nd p er-

m a nenc eoft hec o smo sw it h i na ndre t u r ntot hee s s ent i a ls u b s t a nc eoft he i rb e i ng

(C op e2 0 0 0 ,x i i i ;Fa rh i2 0 03,7).
˜e C h i ne s e , i n c ont r a s t , s e e a l l re a l it y a s b e i ng i n c on s t a nt ˛u x a nd do not
a c k now le d ge t he e x i s t enc e of a t r ue , p er m a nent , a nd s t a ble u nd erly i ng ent it y e i-

t her i n one s e l f or i n t he u n i ver s e . ˜e y a l s o, i n t he i r b a sic pr a c t ic e of D aoy i nŠ

w it ht hee xc e pt ionofs omeappl ic at ion si nD aoi smŠ avoidre ferenc e store l i g iou s

ord e vot ion a la s p e c t s .I nyoga ,ont heot herh a nd ,d i v i neg r a c ea ndd e vot iontoa
9.  Fo r a m o r e d e t a i l e d d e s c r ip t i on o f y o g i c w o r l d v i e w, h i s t o r y, a n d pr a c t i c e s i n c o mp a r i s on t o
D a oy i n ,s e eKo h n2 0 0 6 b.

10 .  ˜ e ˚ ve s h e a t h s a r e t h e p hy s i c a l b o d y t h a t i s n ou r i s h e d b y fo o d ; t h e e t h e r i c b o d y t h a t e x i s t s

t h r ou g h v i t a l e n e r g y o r
p r˚
˜
a
; t h e a s t r a l b o d y m a d e u p o f t h ou g ht s a n d i nt e nt i on s ; t h e c au s a l b o d y
c on s i s t i n go fpu r ei nt e l l e c ta n dk n ow l e d g e ;a n dt h eu l t i m a t eb l i s sb o d y,t r u es e l f,o ra t m a n .S e eWo r-

t h i n g t on19 8 2 ,2 3 ;M i s h r a19 8 7,4 9 ;C o p e2 0 0 0 ,6 8 .

d e it y a re k e y f a c tor s for s uc c e s s , s o t h at a nd
˛ ˜ va ra p ra
˜
i d h ˚n a ,
 or ﬁre f u ge i n t he
lord ,ﬂi soneoft he˚ ve
n iy a m a s ,
t hement a lat t it ud e stob ec u lt i v at e da st hefou n-
d at ionoft hepr a c t ic e ,w h ic ha l s oi nc lud epu r it y,c ont ent ment ,au s t er it y,a nds e l f-
s t ud y. ˜e lord ,
˛ ˜ va ra ,
i s i n n at e c o sm ic en l i g ht en ment , c o e s s ent i a l w it h t he
i n ner mo s ts e l f,t hep er s on i ˚e dp owert h atc re at e s ,uphold s ,a ndw it hd r aw s .Yoga

i s ,t here fore ,e s s ent i a l lyt he i s t ic(E l i a d e19 69,16).
M at c h i ng t h i s f u nd a ment a l out lo ok tow a rd t he d i v i ne ver s u s a l i g n ment
w it h n at u re , D aoy i n h i s tor ic a l ly b e ga n a s a p a r t of pre vent i ve me d ic i ne a nd

s er ve d a n a r i s to c r at ic c l a s s w it h i n s o c ie t y, w h i le yoga g re w f rom t he a nc ient I n-

d i a nher m itt r a d it iont h atﬁre je c t e dt heworlda siti sa ndd e v a lue dl i fea se phem-

er a l , a ng u i s he d , a nd u lt i m at e ly i l lu s or y ﬂ (E l i a d e 19 69, 18). W here a s e a rly

do c u ment s on D aoy i n a re c le a rly d at e d a nd c ont a i n d e t a i le d pr a c t ic a l i n s t r uc-

t ion s ,t hee a rl ie s tdo c u ment sonyogaa reon lyv a g ue lyd at e da ndi nc ont ent st end

tob eph i lo s oph ic a l .˜e ya ret he
Yo g a s ˝t ra s
ofPat a ñja l i ,w hom ayorm aynotb e
id ent ic a l w it h a we l l-k now n S a n s k r it g r a m m a r i a n w ho l i ve d a rou nd 3 0 0
ˇ.˘. .
;
t het e x ts e em stob el at ert h a nt he
Upa ni sh a d s
a nde a rlyBud d h i sma ndm aye ven
h avec omea ˝ ert he
B h a g ava dG it a
( Wor t h i ng ton19 82 ,55).Iti sd i v id e di ntofou r
m a i ns e c t ion s ŠYog icE c s t a s y,D i s c ipl i ne ,M i r a c u lou sPower s ,a ndI s ol at ion(E l i-

a d e 19 69, 12) Š a nd c on si s t s of 19 6 s ut r a s or s hor t h a l f- s ent enc e s t h at a re more

m nemon ica id st h a nc l a r i f y i nge x pl a n at ion s( Ta i m n i19 75,v i i i).Itdo e snotc on-

t a i na nypr a c t ic a li n s t r uc t ion s .
D e t a i l s on yoga p o s e s or a s a n a s on ly emer ge i n w r it i ng w hen t he her m it
pr a c t ic e w a s a dopt e d by l a r ger s e g ment s of t he p opu l at ion . ˜ i s ver sion , c a l le d

h at h a yoga , go e s b a c k to a g roup k now n a s t he Nat h yog i s w ho ˛ou r i s he d i n

nor t her n I nd i a f rom t he t ent h c ent u r y onw a rd . Fou nd e d by G or u k s a n at h a , t h i s

g rouppl a c e dg re atemph a si sonphy sic a l˚t ne s s ,d e ve lop e dv a r iou sfor m sofm a r-

t i a l a r t s , a nd enga ge d i n p s yc h ic e x p er i ment s . R at her t h a n rem a i n a lo of f rom

s o c ie t y,t he ym a d eat t empt satre for m ,t re at i ngwomena ndout c a s t sa se qu a l sa nd

t r y i ngtou n it eH i ndu sa ndBud d h i s t s( Wor t h i ng ton19 82 ,129).
˜e m a i n do c u ment of t he Nat h yog i s i s t he
Ha th ayo g a p ra d ˛ p i k ˚
(L i g ht on
Hat h a Yoga), w h ic h w a s c ompi le d i n t he ˚ ˝ e ent h c ent u r y on t he b a si s of t he

not e sa ndi n s t r uc t ion sofe a rl ierm a s t er sbySv at m a r a m aSw a m i .A r r a nge di n˚ ve

s e c t ion s ,iti sw r it t enl i k et he
Yo g a s ˝t ra s
i nas er ie sofs hor ti n s t r uc t ion st h atne e d
f u r t her p er s on a l i n s t r uc t ion ( Wor t h i ng ton 19 82 , 129). Ye t it i s a l s o qu it e d i ˙er-

ent i n t h at it pl a c e s g re at er emph a si s on phy sic a l a nd bre at h c u lt i v at ion r at her

t h a n me d it at ion a nd t r a nc e s t at e s a nd i n t h at it d e s c r ib e s s p e c i ˚c p o s t u re s a nd

movement s ,c re at i ngt hefou nd at ionofmo d er nyoga .
I nt hew a k eoft heNat hyog i s ,v a r iou st went ie t h- c ent u r ypr a c t it ioner sfor mu
-
latedyog ics y stems ,ex per i mentedw it ht hehea lt hbene˚t sofyoga ,a ndad aptedt he

pr a c t ic e to mo d er n l i fe .
11
 Most i mpor t a nt a mong t hem is B. K . S . Iyenga r. B or n i n
1918 i n a sma l l v i l la ge i n K a r nat a k a , he su ˙ered f rom va r iou s se vere i l l ne s se s a nd
ma l nut r it ioni nh isyout ha nd ,a ˝ert hedeat hofh isfat her,went˚ rsttol ivew it ha n

u ncle , t hen, at a ge ˚ ˝een, w it h t he sister of T. K r ish na macha r y a , t he leader of a

yoga school i n My sore. ˜ere he t r a i ned w it h much d i ˆc u lt y but perse vered a nd

ga i ned hea lt h a nd ˛ex ibi l it y. I n 1937, he wa s a sked to teach yoga i n a school i n

P u ne ,wherehehadtoovercomemored i ˆc u lt ie s ,bot hsocia la ndphy sic a l.
He g radua l ly bec a me a n ex per t , especia l ly i n t he med ic a l appl ic at ion of t he
pr a c t ic e ,a ndh i sf a mes pre a db e yondI nd i aw heni n1952heme tt hev iol i n i s tYe hud i

Menu h i n, who a r ra nged for h i m to teach i n ot her cou nt r ies. In 196 6, he publ ished

Lig ht on Yo ga ,
 wh ich bec a me a n i nsta nt cla ssic. Pat ter ned i n t it le a nd st r uc t u re on
t he
Hath ayo ga p ra d˛ pi k ˚ ,
 it sets t he tone for much of moder n prac t iceŠ deta i l i ng
t hee x a c tp er for m a nc eofp o s t u re s ,t hebre at h i ngp at t er n sa s s o c i at e dw it ht hem ,a nd

t he me d ic a l a nd p s yc holog ic a l b ene ˚t s of pr a c t ic e . I n 19 75 he s uc c e e d e d i n e s t a b
-
l ish i ng h is ow n school i n Pu ne, wh ich ha s si nce become t he major t ra i n i ng center

forIyenga rprac t it ioners.Heret i redf romac t iveteach i ngi n198 4butst i l lcont i nues

to r u n med ic a l work shops a nd super v ise t he educ at ion of f ut u re teachers. His

d aug hter,GeetaIyenga r,ha sbecomet hedefac toleaderoft heschool.
For ou r pu r p o s e s , Iyenga r ™s work i s p a r t ic u l a rly he lpf u l i n t h at it e x pl a i n s
howc er t a i np o s e sa ndmove si nD aoy i na ˙e c tt heb o d ya ndw hyt he ya reb ene ˚-

c i a lforpr a c t it ioner s™he a lt h .Iti sa ni mp or t a ntc omp a r at i vere s ou rc efort hes t ud y

of C h i ne s e he a l i ng e xerc i s e s a nd prov id e s i n si g ht s i nto t he c omp a r at i ve e v a lu a-

t ionoft hepr a c t ic e s .
Movement˜ er apie s

A not her i mp or t a nt c omp a r at i ve p er s p e c t i ve , c omple t e w it h ne u rophy sio -
log ic a l e x pl a n at ion s , i s fou nd i n mo d er n movement t her apie s t h at were d e ve l-

op e d to c ou nt er a c t t he s t re s s re s p on s e , a u biqu itou s h a z a rd to he a lt h i n mo d er n

s o c ie t ie s . ˜e s e t her apie s s er ve to lo o s en t i g ht mu s c le s a nd c re at e a n i nc re a s e d

aw a rene s soft hei n nerf u nc t ionoft heb o d ya sal i v i ngor ga n i sm .
O ne e x a mple i s Fe ld en k r a i s ˜er apy, d e ve lop e d by I sr a e l i phy sic i s t Mo s he
Fe ld en k r a i s (19 0 4 Œ19 8 4). A s t ud ent of A si a n m a r t i a l a r t s , he i nju re d h i s k ne e i n

a n a c c id ent i n 193 6 a nd w a s told he wou ld ne ver w a l k a ga i n w it hout a l i mp. He
11.  A s a r e s u l t o f t h i s d e ve l o pm e nt , y o g a pr a c t i c e s t o d ay a r e av a i l a b l e i n t h r e e m aj o r t y p e s : m e d i t a -
t i ve a n d r e s t f u l w i t h m o s t l y s e a t e d a n d r e c l i n i n g p o s e s ( R e s t o r a t i ve Yo g a , Y i n Yo g a , Ac u-Yo g a);

m o d e r a t e l y s t r e nu ou s w i t h p o s e s i n a l l b o d y p o s t u r e s a n d a s t r on g e mp h a s i s on a l i g n m e nt a n d

h o l d i n g ( Iy e n g a r, K r ip a lu , Fo r r e s t , V i n i y o g a); a n d s e r i ou s w o r k ou t s u n d e r t a k e n i n a ˛ ow o f p o s e s

(
v i ny a s a
),

w o r k i n g a l l m aj o r mu s c l e g r ou p s i n t h e b o d y (A s ht a n g a , B i k r a m , B a p t i s t e , Powe r Yo g a).
Fo ra nove r v i e wo ft h ev a r i ou ss c h o o l so fy o g a ,s e eMc C a l l2 0 0 7,10 2 Œ114 .

re f u s e dtol i s t entome d ic a la d v ic ea ndc u re dh i m s e l fbyc on s c iou s lynot i ngw h at
he lp e da ndbyg i v i ngappropr i at ee xerc i s ea ndre s ttoh i sb o d y,le a r n i ngne ww ay s

ofmovementa ndt hei mp or t a nc eofc lo s eaw a rene s si nt hepro c e s s .A sare s u lt ,he

d e ve lop e d a ne w s y s t em of b o d y i nt e g r at ion , do c u ment e d i n h i s b o ok
B o dy a n d
Ma t u reB e h av i o r
(19 4 9 ;s e ea l s oFe ld en k r a i s19 72).
Inh iswa ke,˜oma sHa n na(1928 Œ199 0),aph i losophyprofessort u r nedhea ler,
c re at e dHa n n aS om at ic s ,as y s t emofe a s yb end sa nds t re t c he st h atre l ie ve sc oremu s
-
clesmostl i kelytobest i ˙i nmoder npeople(K na ster1989,47Œ 4 8).Hissta r t i ngpoi nt

is to see people a s conscious, sel f-reg u lat i ng bei ngs whose bod ies a re not outside

t h e m  but  a r e  p e rc e i ve d  a nd  r e g u l a t e d  f r om  w it h i n .  He  c a l l s  t h i s  k i nd  of  b o d y  by  t h e

Gre e k word ﬁs om aﬂ a nd d e ˚ ne s it a s a c on s t a nt ly ˛ow i ng a r r ay of s en si ng a nd a c
-
t ionst hatoccu ri nt heex per ienceofeachofus.Incont ra sttot hefac tt hatever yone

is equ ipped w it h a soma , people tod ay su ˙er f rom propr iocept ive i l l iterac y : t hey

focuson lyont heex ter na lworlda ndta ket hebodyoutoft hesel f(Ha n na1988).
H i s k e y c onc e pt to d e s c r ib e t h i s propr io c e pt i ve i l l it er a c y i s ﬁs en s or y-motor
a m ne si aﬂ(SM A),w h ic hme a n st h atp e oplet h rou g hye a r sofs t re s s -i nduc e dmu s -

c u l a r c ont r a c t ion s h ave for got t en how it fe e l s to b e re l a xe d (Ha n n a 19 9 0 , 7). ˜e

a bi l it y to c ont rol a c er t a i n mu s c le g roup i s s u r rend ere d to s u b c or t ic a l re ˛e xe s

a nd b e c ome s autom at ic i n t he wor s t p o s sible w ay. A s a re s u lt , p e ople l i ve w it h

c h ron ic a l ly c ont r a c t e d mu s c le s at 10 , 3 0 , or e ven 6 0 p erc ent . ˜e s e mu s c le s b e -

c omes orea ndp a i n f u l ,t en s ew it hc on s t a nte xer t ion ,a ndto os t rongfort he i row n

go o d . ˜e y c au s e c lu m si ne s s , re pre s ent a c ont i nuou s ener g y d r a i n , a nd c re at e

p o s t u r a ld i s tor t ion ss uc ha ss c ol io si s(sid e w a rds pi n a lle a n i ng ),s w ay b a c k ,hu nc h-

b a c k ,or˛ atb a c k(w it hprot r ud i ngb e l ly).
Phy sic i a n s , f a c e d w it h a n e pid em ic of lower b a c k p a i n , he a d a c he s , mu s c le
t en sion ,a ndhe a r td i s e a s e ,h avenogo o de x pl a n at iona ndnoc u re .˜e ypre s c r ib e

p a i n k i l ler s a nd ot her s y mptom at ic reme d ie s Š at wor s t s u g ge s t i ng s u r ger y to re -

pl a c e joi nt s Š c a l l i ng t he s y nd rome ﬁre g ion a l mu s c u l a r i l l ne s sﬂ a nd put t i ng it

dow ntot heﬁn at u r a l ﬂe ˙e c t sofa g i ng(Ha n n a19 9 0 ,8).
Ha n n a ,t hen ,d i s t i ng u i s he st h re em ajorre ˛e xe st h att endtole a dtos en s or y-
motora m ne si a :
˜eRedLig htRe˛ex,a lsok now na st heSta r t leRe˛ex .Ast ressresponse,itwork st h roug h
a b d o m i n a l  c o nt r a c t i o n  a n d  s h a l l o w  b r e a t h i n g .  It  s a y s  ﬁ S t o p ! ﬂ  a n d  h a l t s  a l l  b o d y  a c t i v i t y.
˜ e G re e n L i g ht R e ˛ e x , a l s o c a l le d t he L a nd au R e ˛ e x . A n a r ou s a l re s p on s e , it
a c t i v at e st helowe rb a c kmu s c le s .Its ay sﬁG o! ﬂa nds e t st heb o d yupfora c t ion .
˜ e  Tr a u m a  R e ˛ e x .  A  r e a c t i o n  o f  c r i n g i n g  a n d  p a i n  a v o i d a n c e ,  i t  a ˙ e c t s  t h e  s i d e s
a n d  t h e  w a i s t .  O ˝ e n  o r i g i n a l l y  c a u s e d  b y  a n  a c c i d e n t  o r  o p e r a t i o n ,  i t  s a y s  ﬁ N o ! ﬂ  t o  p a i n

a n d  c a u s e s  t h e  b o d y  t o  r e m a i n  i n  a  t w i s t e d ,  t e n s e  s t a t e  ( H a n n a  19 8 8 ;  19 9 0 ,  8).

To a l lev iate t he e˙ec ts of t hese re˛exes, Ha nna Somat ics work s w it h si mple
bends, st retches, a nd t w ists t hat cha nge t he way t he bra i n processes movement a nd
t h at i n m a ny c a s e s a re si m i l a r to D aoy i n move s . D i s a g re e i ng w it h t he p opu l a r pr a c
-
t ic eofi nt en s es t re t c he s ,Ha n n a˚ nd st h ata c t i ve lys t re t c h i ngac h ron ic a l lyt i g htmu s
-
c le on ly m a k e s it t i g ht en f u r t her. He t hu s enc ou r a ge s c on s c iou s c ont r a c t ion i n

combi nat ionw it hslow,deepbreat hi ng;adeep,consciousawa reness;a ndaver y,ver y

slowreleaseŠt husteachi ngt hemusclet hatitca nac t ua l lyletgo.˜ekeytoa l lt hisis,

ashesays,ﬁou rsensor y-motorabi l it ytocont rolou rselves.Ica ncont rac there,Ica n

re le a s ehere .A sIre l a xt ho s emu s c le s ,w h atdoIfe e l?Ife e la˛ow i ngmovementr i g ht

dow nmybody.Ia mcreat i ngt hatabi l it ytorela xa ndIopenupﬂ(K naster1989,53).
B e yond t he re l ie f of b a c k p a i n a nd v a r iou s a i l ment s , t he u lt i m at e go a l of Ha n
-
n a™s s y s t emŠnot u n l i k e t he C h i ne s e t end enc y to e x p a nd he a lt h pr a c t ic e s i nto lon
-
gev it y a nd i m mor ta l it yŠis t he f reedom, i ndependence, a nd autonomy of t he

i nd i v idu a la sd e s c r ib e di nh i sb o ok
B o d i e si nR e vo l t
(1970).Heseesbodycu lt ivat ion
a s a m ajor w ay for p e ople to b e c ome tot a l ly autonomou s Š s e l f- d e t er m i n i ng , s e l f-

b a l a nc i ng ,s e l f-he a l i ng ,s e l f-re g u l at i ng ,s e l f- c or re c t i ngŠnoton lyphy sic a l lybutp s y
-
cholog ic a l lya ndi nl i fei ngenera l.Hea lsosaysŠaga i ni nag reementw it ht rad it iona l

C h i ne s e pr a c t it ioner s Št h at a g i ng i s a my t h; i n f a c t , h i s mo s t b a sic s er ie s of aud io

c a s s e t t e si sc a l le dﬁ ˜eMy t hofA g i ng .ﬂForh i m ,t het y pic a lsi g n sofa g i nga renot h
-
i ng but t he e ˙e c t of long-t er m mu s c u l a r t en sion , forc e d i m mobi l it y, a nd t he re s u lt
-
i ngsensor y-motora m nesiaa ndpropr iocept ivei l l iterac y.˜eya relea r nedresponses

a ndt heyc a nbeu n lea r ned ,a ndheh i msel fha sbroug htaboutsomea ma zi ngﬁcu resﬂ

justbyteach i ngpeopletobei nt hei rbod iesmoree˙ec t ively.Hisworkont hedeeper

u nd er s t a nd i ng of t he pro duc t ion a nd e ˙e c t s of s t re s s i n t he b o d y a nd t he i mp or
-
ta nceofbecom i ngsel f-deter m i n i ngt h roug hi nter na lawa renesst husbr i ngsa not her

c omp a r at i vee x pl a n at iontoou ru nd er s t a nd i ngofD aoy i n .
T he ore t ic a lPe r s p e c t i ve s
B e yond c ont emp or a r y pr a c t ic e s t h at b e a r a d i s t i nc t si m i l a r it y to D aoy i n a nd

s er vetopl a c eit sme t ho d si ntoac omp a r at i vec ont e x t ,t herea rea l s os e ver a la re a s

i nw h ic hmo d er nc onc e pt sa nds c ient i ˚ca n a ly si she lponetos e et hepr a c t ic ei na

more a c t u a l a nd re le v a nt c ont e x t . I w i l l fo c u s here on t h re e : t he mo d er n u nd er-

s t a nd i ng of bre at h i ng a nd it s i mp or t a nc e for he a lt h a nd we l l-b e i ng ; t he ne w a d-

v a nc e s i n phy sic s , biolog y, a nd ot her n at u r a l s c ienc e s t h at h ave le d to t he

e s t a bl i s h ment of a ne w br a nc h of s c ienc e c a l le d ener g y me d ic i ne ; a nd t he u s e of

si mple e xerc i s e s a nd s e l f-m a s s a ge s a s we l l a s t appi ng proto c ol s b a s e d on a c u-

pu nc t u rec h a n ne l si nt heemer g i ng˚e ldofener g yp s yc holog y.

B r e at h i n g
Bre at h i ng i s a k e y f u nc t ion i n t he m a i nt en a nc e of t he b o d y, a nd it i s a l s o
c lo s e ly c or re l at e d w it h t he m i nd . Ty pic a l ly, a ny t en sion , ment a l or phy sic a l , re -

s u lt s i n a s hor t a nd s h a l low bre at h; a ny re l a x at ion t end s to m a k e it longer a nd

d e e p erŠ a nd v ic e ver s a : i f one i nt ent ion a l ly bre at he s s h a l low ly, one ge t s t en s er

a ndmorener vou s ;i fonec on s c iou s lybre at he smored e e plya nds low st here s pi r a-

t iondow n ,oneb e c ome smorere l a xe d .
Bre at h i ng i s c lo s e ly c on ne c t e d w it h t he autonom ic ner vou s s y s t em , w h ic h
h a s t wo br a nc he s: t he s y mp at he t ic a nd t he p a r a s y mp at he t ic . ˜e s y mp at he t ic

ner vou s s y s t em i s t he ener g i z i ng p a r t . It put s p e ople i nto a s t at e of re a d i ne s s to

me e tc h a l lenge sord a nger,c au si ngner veend i ngstoem itne u rot r a n sm it t er st h at

s t i mu l at e t he a d ren a l g l a nd s to s e c re t e p ower f u l hor mone s (a d ren a l i ne) t h at i n-

c re a s e t he he a r t b e at a nd t he r at e of bre at h i ng . ˜e y a l s o i n ˛uenc e ou r d i ge s t ion ,

s p e e d i ngupt heme t a b ol icf u nc t iont h rou g hi nc re a s e da c ids e c re t ioni nt hes tom-

a c h . ˜e p a r a s y mp at he t ic ner vou s s y s t em , on t he ot her h a nd , a c t i v at e s ne u-

rot r a n sm it t er s s uc h a s a c e t y lc hol i ne t h at lower t he pu l s e a nd bre at h i ng r at e . It s

re s p on s e s a re c om for t , re l a x at ion , a nd s le e p. A ny re l a x at ion me t ho d w i l l s t i mu-

l at et hep a r a s y mp at he t icner vou ss y s t ema ndt hu ss lowdow nt hebre at h .
12
I f t he s y mp at he t ic ner vou s s y s t em i s ﬁon ,ﬂ t he p a r a s y mp at he t ic i s ﬁo˙,ﬂ a nd
v ic e ver s a . B ot h , more over, a re l i n k e d c lo s e ly w it h t he endo c r i ne s y s t em , w h ic h

m a n a ge s t he hor mone s t h at c ont rol g row t h , a c t i v it y le ve l s , a nd s e x u a l it y. It s e -

c re t e s hor mone s k now n a s endor ph i n s a nd enc e ph a l i n s , w h ic h mo du l at e re a c-

t ion s to s t re s s a nd p a i n , a ˙e c t mo o d s a nd app e t it e , a nd s upp or t a bi l it ie s of

le a r n i ng a nd memor y. ˜e more one i s i n t he p a r a s y mp at he t ic mo d e , t he b e t t er

t he endo c r i ne s y s t em c a n do it s work . ˜e s a me hold s a l s o t r ue for t he i m mu ne

s y s t em .Fa i lu retore l a xite ˆc ient lyt hu sc au s e sm a nys t re s s -re l at e da i l ment s .
St re s s a c t i v at e s t he s y mp at he t ic ner vou s s y s t em i n re a c t ion to a p erc e i ve d
t h re at .˜eemph a si sherei sonﬁp erc e i ve d .ﬂO r i g i n a l lybu i lti ntot heor ga n i sma s

t heﬁ˛ i g htor˚ g ht ﬂre s p on s e ,t h i sre a c t ionputt heb o d yonh i g ha ler tw henpr i m-

it i ve m a n w a s c on f ront e d w it h a l i fe -t h re at en i ng sit u at ion . It en a ble d h i m to

m a r s h a l a l l t he b o d y ™s p ower s i nto one fo c u s , to b e c ome s t ronger t h a n u s u a l ,

more a ler t , a nd w it h h i g her endu r a nc e . Ru n n i ng for h i s l i fe , he w a s u si ng e ver y

p a r toft hener vou ss y s t em ,i nc re a si ngt heforc ea ndt her at eoft hehe a r t ,lo ok i ng

w it hpupi l sw id eop en ,a ndqu ie t i ngt hebl a d d era ndt hed i ge s t i ves y s t em .
To d ay,p e oplere a c ttoord i n a r yproblem sa si ft he ywerel i fet h re at en i ng .˜e
12 .Fo ra na c c e s s i b l ed e s c r ip t i ono ft h ehu m a nn e r v ou ss y s t e m ,s e eNa t h a n19 6 9.Mo d e r ns c i e nt i ˚ c
s t u d i e s a n d e v a lu a t i on s o f br e a t h i n g a r e fou n d i n Fr i e d 19 9 9, M i l l e r 2 0 0 0 . Fo r br e a t h i n g m e t h o d s

a n d t h e i r e ˙ e c t s w i t h i n t h e s y s t e m o f y o g a , s e e Ya s u d i a n a n d H a i c h 19 6 5 , L o e h r a n d M i gd ow 19 8 6 ,

Fa r h i19 9 6 ,K h a l s aa n dS t au t h2 0 01.

m i ndp erc e i ve st h re at sa smored a ngerou st h a nt he ya re ,a ndp e oplegoi ntoh i g h
a ler t . Wor s e t h a n t h at , t he y ge t u s e d to b e i ng i n h i g h a ler t , w it h it s i nc re a s e d

a d ren a l i ne r u s h a nd i nt en s e ment a l c ap a bi l it ie s . ˜e moment t he h i g h le t s o˙,

t he yobt a i ns omec a ˙e i neorsi m i l a rs t i mu l a nttoa r t i ˚c i a l lyprolongt hes t re s s f u l

s t at e . ˜en , a ˝ er a d ay ™s work , t he y ˚ nd t he y c a n not re l a x a nd over t he long r u n

b e c omepronetoa l ls or t sofa i l ment s .
Ever y t i me hu m a n b e i ngs p erc e i ve a sit u at ion a s s t re s s f u l , t he bre at h i ng b e -
c ome s s h a l low a nd s hor t . Mo d er n p e ople , s u r rou nd e d by sit u at ion s p erc e i ve d a s

s t re s s f u l , h ave c ome to a c c e pt s h a l low c he s t bre at h i ng a s t he nor m a l s t at e of a f-

f a i r s . ˜e y no longer bre at he n at u r a l ly a nd d e e ply, ˚ l l i ng t he lu ngs a l l t he w ay

a nd enga g i ng t he d i aph r a g m s o t h at t he a b domen e x p a nd s up on i n h a l at ion a nd

c ont r a c t s up on e x h a l at ion . I n s t e a d , t he y ga s p out a i r a s i f t he y were pu s h i ng a

he av y lo a d , no longer u si ng t he d e e p er a nd sid e p a r t s of t he lu ngs , w here t he

blo o d-˛owr at ei sf a s t era ndt herene w a lofener g yg re at e s t .
Bre at h i ng on ly a s d e e ply a s t he c he s t s p e e d s up t he bre at h i ng pro c e s s . I n s t e a d
oftendeepa ndrela xedbreat hsperm i nute ,peopleo˝ent a kesi x teenormore.˜e

hea r t accord i ng ly beat s t hat much fa ster ; it beg i ns to work over t i me a nd come s to

wea routt hatmuchsooner.Hea r td isea sea ndc a rd iopu l mona r ycond it ionsa ret he

e vent u a lre su lt .Bybreat h i ngi nt h isma n ner,peoplea lsopre ventsu ˆcienta mou nt s

of ox y gen f rom re a c h i ng t he c e l l s . I n s t e a d of e xc h a ng i ng f re s h ox y gen for old c a r
-
bond iox idei nt helu ngsa ndt herebyg iv i ngnewenerg ytot hes y stem,t he yrelea se

on ly a l it t le a nd ma i nt a i n a n u n hea lt hy a mou nt of ga seou s tox i ns w it h i n. ˜ is i n

t u r n c au se s t he blood to become more acid ic a nd tension to bu i ld up. ˜e hy po -

t h a l a mu s a nd pit u it a r y g l a nd s a re s t i mu l at e d , a nd s t re s s hor mone s s uc h a s c or t i
-
s one a nd a d ren a l i ne a re re le a s e d to f u r t her f ue l t he s en s e of u r genc y, t en sion , a nd

a n x iet y. ˜en, of cou rse , breat h i ng become s e ven sha l lower a nd more r apid . It is a

v iciou sci rclet hatha snoe sc ape Šu nt i loneget ssicka ndisforcedtore stordecide

t h atenou g hi senou g ha ndm a k es omec h a nge s .
O n t he p o sit i ve sid e , a nd s t rong ly enc ou r a ge d by yog i s , movement t her a-
pi s t s ,a ndD aoy i npr a c t it ioner s ,p e oplec a nle a r ntob e c omeaw a reoft he i rbre at h-

i ng a nd b e g i n to c ont rol it . D oi ng s o, t he y c a n b a l a nc e t he ner vou s s y s t em a nd

re t u r n to a he a lt h ier over a l l c on s t it ut ion . ˜e y re a l i z e t he i n herent t r ut h i n t he

k e yr u lea b outbre at ha nds t re s s:ﬁIti sphy siolog ic a l lyi mp o s sibletobre at hed e e ply

a nd b e s t re s s e d at t he s a me t i me .ﬂ G ent le b o d y movement s i n c onju nc t ion w it h

d e e pa nds lowbre at h i ngŠ a swe l la st hec ont rol le di nt a k e ,re le a s e ,a ndhold i ngof

bre at hŠt hu s for m a c ent r a l pi l l a r of a l l he a lt h pr a c t ic e s a nd app e a r i n a v a r ie t y

ofu n iquefor m si nD aoy i npr a c t ic e ,f romt hever yb e g i n n i ngtoit smo d er na d ap -

t at ion s . Mo d er n s c ient i ˚c e x pl a n at ion s of t he c on ne c t ion of bre at h i ng to s t re s s

a ndhe a lt ht hu she lpu su nd er s t a ndw hyD aoy i na d e pt sdow h att he ydo.

E ner g yMe d ic i ne
A not hermoder n˚eldt hathelpsou ru nderst a nd i ngofDaoy i nist heemerg i ng
t rendtowa rdenerg ymed ici ne.Recentre sea rchi nbiolog y,phy siolog y,a ndphy sic s

ha s opened up ma ny new way s of look i ng at body f u nc t ions a nd hea l i ng. ˜e se

br a nche s of science a re beg i n n i ng to create a la ng u a ge t hat w i l l e vent u a l ly a l low

We s t er ns c ienc etoi nt e g r at eC h i ne s ec onc e pt s ,d emy s t i f yt hephenomenona nde x
-
p er ienc e s of
qi ,
a ndma keA sia nperspec t ive smorew idelyacce s sibletot hegener a l
pu b l i c .
˜e most impor ta nt new concepts emerging f rom t his research are measurable
biomagnetic ˚elds a nd bioelectricit y. Biomagnetic ˚elds are huma n energ y centers

t hatv ibrateatdi˙erentf requencies,storinga ndgiv ingo˙energiesnotunli ket heinner

orga ns in t he Chinese system. ˜eir energetic output or v ibrations ca n be measured,

a ndithasbeenshow nt hatt hehear ta ndt hebraincontinuouslypu lseatex tremelylow

f re quenc ie s(E L F).Ith a sa l s ob e c omec le a rt h rou g hc ont rol le dme a s u rement st h atbio
-
m a g ne t ic ˚e ld s a re u nb ou nd e d s o t h at , for e x a mple , t he ˚e ld of t he he a r t v ibr at e s b e
-
yondt hebodya ndex tendsin˚nitelyintospace,verif y ingt heChineseconv ictiont hat

p e oplea ndt heu n i ver s ei nt er a c tc ont i nuou s lyona nener ge t icle ve l .
13

Si m i la rly,bioelec t r icit yma n i fe st si nenerg yc u r rent st hatcr is scros st hehu ma n
b o d ya nda resi m i l a rtot hemer id i a n sofa c upu nc t u re .S e p a r at ef roma nd ,i ne volu
-
t iona r yter ms ,morea ncientt ha nt hener vou ss y stem,t he sec u r rent sworkt h roug h

t heso-ca lledcy toskeleton,acomplexnetofconnectivetissuet hatisacontinuous

a nd d y n a m ic mole c u l a r we bwork . A l s o k now n a s t he ﬁ l i v i ng m at r i x ,ﬂ t h i s we b
-
work c ont a i n s s o - c a l le d i nt e g r i n s or t r a n smembr a ne l i n k i ng mole c u le s t h at h ave

no b ou nd a r ie s but a re i nt r ic at e ly i nt erc on ne c t e d . W hen touc h i ng t he s k i n or i n
-
ser t i ng a n ac upu nc t u re need le , t he i nteg r i ns ma ke cont ac t w it h a l l pa r t s of t he

bodyt h roug ht hemat r i xwebwork .Givent h ise v idence ,wholene s s ,wh ichsee sﬁt he

body a s a n i nteg r ated , coord i nated , succe s sf u l s y stemﬂ a nd accept s t hat ﬁno pa r t s

or prop er t ie s a re u nc or re l at e d but a l l a re d emon s t r a bly l i n k e d ﬂ (O s c h m a n 2 0 0 0 ,

49,cit i ngE .F.Adolph),isbecom i nga nacceptedconcept .
˜e b o d y a s a l i v i ng m at r i x i s si mu lt a ne ou s ly a me c h a n ic a l , v ibr at ion a l , ener
-
get ic , elec t ron ic , photon ic , a nd i n for mat iona l net work . It consists of a complex,

l i n ked pat ter n of pat hways a nd molecu les t hat for ms a tenseg r it y system. A ter m

ta ken or ig i na l ly f rom a rch itec t u re, where it is used i n t he st r uc t u ra l descr ipt ion of

dome s , t ent s , s a i l i ng ve s s e l s , a nd c r a ne s , ﬁ t en s e g r it y ﬂ i nd ic at e s a c ont i nuou s t en
-
siona l net work (tendons) con nec ted by a set of d iscont i nuous elements (st r uts),

w h ic hc a na l s ob ef r u it f u l lyappl ie dtot hed e s c r ipt ionoft hew holene s soft heb o d y :
13.˜ em o s ti mp o r t a ntw o r k si nt h i sc ont e x ta r eB e c k e ra n dS h e l d on19 8 5 ;G e r b e r19 8 8 ;S e e m19 8 7,
19 8 9 ;Ta r ga n dK a t r a19 9 9.Ag o o ds u m m a r yo fr e c e nt˚ n d i n g sa p p e a r si nO s c h m a n2 0 0 0 .

˜ eb o d ya saw hole ,a ndt hes pi nei np a r t ic u l a r,c a nu s e f u l l yb ed e s c r i b e da st e n s e g-
r it y s y s t e m s . I n t he b o d y, b one s a c t a s d i s c ont i nuou s c ompre s s ion e le me nt s a nd t he

mu s c le s , t e nd on s a nd l i g a me nt s a c t a s a c ont i nuou s t e n s ion a l s y s t e m . To ge t he r t he

b one s a nd t e n s ion a l e le me nt s p e r m it t he b o d y t o c h a n ge s h a p e , move a b out , a nd l i ˝

o bj e c t s .(O s c h m a n2 0 0 0 ,153)
Si m i l a rly, f rom t he p er s p e c t i ve of qu a nt u m phy sic s , t he b o d y i s c on s t a nt ly
v ibr at i ng a nd for m s p a r t of a u n i ver s a l p at t er n . ˜e mu s c le s a nd ˛e s h a re m a d e
of h i g h ly ord ere d , c r y s t a l l i ne m at er i a l c on si s t i ng of t i ny atom s v ibr at i ng i n

g roup s a long c oi le d mole c u le s . ˜e p at t er n s a re c on s t a nt , r apid , a nd ord erly.

W hens u bje c t e dtot hei n ˛uenc eofam a g ne torane e d le ,t he˚e ldi smo d i ˚e da nd

t he w hole p at t er n c h a nge s . ˜e s a me a l s o hold s t r ue for b one s , w h ic h c on si s t of

v ibr at i ng p at t er n s a nd c h a ng i ng ener g y ˚e ld s Š d i s s ol v i ng i nto t he not h i ng ne s s

ofpu reo s c i l l at ionw henob s er ve dc lo s e lyu nd ert hem ic ro s c op e .
˜e m i nd , to o, i s e s s ent i a l ly t he s a me a s t he b o d y. ˜ere i s no s e p a r at ion of
c on s c iou sne s sf romphy sic a le x i s t enc e .B ot ha reener g y˚e ld s ;t he yju s tv ibr at eat

d i ˙erent s p e e d s: 10
22
 H z for t he atom ic nuc le u s , 10
15
 for t he atom it s e l f, 10
9
 for
mole c u le s ,a nd10
3
forc e l l s .S en s at ion si nt heb o d ya c c ord i ng lydonotc omef rom
s p e c i ˚c s en s e or ga n s but a r i s e t h rou g h t he ˛uc t u at ion of d i ˙erent v ibr ator y

˚e ld s Š a l lofw h ic ha rei m me d i at e lyl i n k e dw it hc on s c iou sne s si nanon lo c a lw ay

a nd ,i nf a c t ,
a re
consciou sness.
14

Ment a la ndemot iona lst ate st hu sfor mpa r toft hela rgerpic t u reoft hebody,so
t hat i ntent ion become s a k i nd of d i rec ted v ibr at ion t hat c a n have a d ist u rbi ng or

en ha nci nge˙ec tonhea lt h.Ment a lat t it ude sg iver isetospeci ˚cpat ter nsofenerg y

sot hatma g net icac t iv it yi nt hener vou ss y stemoft hei nd iv idu a lc a nspreadt h roug h

h isorherbodyi ntot heenerg y˚eld sa ndbod ie sofot hers .˜ isu nderst a nd i ngc a n

a c c ou nt for t he e ˆc a c y of t her ap e ut ic touc h a nd d i s t a nt ener g y he a l i ng , du r i ng

wh ich t he pr ac t it ioner goe s i nto a med it at ive st ate of m i nd a nd d i rec t s hea l i ng

t hou g ht s tow a rd t he p at ient . Me a s u r i ng e x p er i ment s h ave s how n t h at we a l l em it

energ ie st h roug hou rbod ie sa ndi ntoou rau r a s;t he˚eldema nat i ngf romt heha nd s

of a sk i l led pr ac t it ioner, moreover, is ver y st rong , somet i me s reach i ng a m i l l ion

t i me s t he s t reng t h of t he nor m a l br a i n ˚e ld . It c a n , more over, c ont a i n i n f r a re d r a
-
d i at ion ,c re at i nghe ata nds pre a d i ngl i g hta sp a r toft hehe a l i nge ˙or t .
˜ev isionoft hebodya sa nenerget icnet worka ndoft hem i nda sake yfac tor
i nb o d yener ge t ic s ,ak e yc onc e pti nC h i ne s eme d ic i nea ndatt hero otofa l lD aoy i n

pr ac t ice s ,isnota sa l ientoWe ster nersa sonem ig htt h i n kat˚ rst .Wit houtspeci ˚-
14 .O nq u a nt u mp hy s i c sa n di t st a k eont h em i n d ,s e eZ o h a ra n dM a r s h a l l19 9 4 ,Na d e aua n dK a f a-
t o s19 9 9,Ta r ga n dK a t r a19 9 9,Va r e l a ,˜ o mp s on ,a n dR o s c h19 91.

c a l lys p e a k i ngofy i na ndy a ng ,t he˚ veph a s e s ,a ndane t workofa c upu nc t u rec h a n
-
nels , moder n science is yet ad apt i ng a n u nderst a nd i ng of body a nd sel f t hat ha s
been at t he root of Ch i ne se t r ad it iona l pr ac t ice s for m i l len n ia . A s science ver i ˚e s

energet ic pat ter ns w it h moder n tech nolog y a nd precise mea su rement s , it helps

t r a nslatet hea ncients y stemsi ntoacontempor a r yu nderst a nd i ng.
E ner g yPs yc holog y

Ad i ˙erentmo d er nd e ve lopmenta longt hes a mel i ne st h atm a k e smorec on-
s c iou s a nd a c t i ve u s e of C h i ne s e ener g y p at t er n s i s t he e vol v i ng ˚e ld of ener g y

p s yc holog y.Its e e st heb o d ya sc on si s t i ngofﬁ v a r iou si nt er re l at e dener g ys y s t em s

(s uc h a s t he au r a , c h a k r a s , a nd mer id i a n s), w h ic h e a c h s er ve s p e c i ˚c f u nc t ion sﬂ

(Fe i n s t e i n ,E d en ,a ndCr a i g2 0 0 5,19 7).Ac c ord i ngtot h i su nd er s t a nd i ng ,t hev i s -

ible a nd me a s u r a ble m at er i a l b o d y i s s upp or t e d by a n u nd erly i ng ne t work or

s k e le tonofl i v i ngener g yt h atfor m st hefou nd at ionofa l lb o d i lys y s t em s .
15

Supp or t e d i nc re a si ng ly by e le c t rom a g ne t ic me a s u rement s , fol lower s of t h i s
ne wme t ho dd i s t i ng u i s he i g htm ajora s p e c t soft h i sener g yne t work :
t heme r id i a ns y s t e m ,d e ˚ ne da st hee ne r g yblo o d s t re a m ,w h ic hﬁ br i n g sv it a l it y,
1.

re move s blo c k a ge s , a dju s t s me t a b ol i s m , a nd e ve n d e t e r m i ne s t he s p e e d a nd
for mofc e l lu l a rc h a n ge ﬂ(Fe i n s t e i n ,E d e n ,a ndC r a i g2 0 0 5,19 8)

t he cha k ras, energet ic vor texes adapted f rom Ind ia n body geog raphy, which a re
2 .

concent rated centers of energ y t hat supply power to speci ˚c orga ns a nd resonate

w it hu n i ve r s a lpr i nc iple s ,s uc ha sc re at i v it y,love ,s u r v i v a l ,a ndt r a n s c e nd e nc e(2 0 0)

t he au r a , a f u nd a me nt a l e ne r g y s h i e ld s u r r ou nd i n g p e ople t h at w a s s t ud i e d e x
-
3.

t e n s i v e l y  i n  t h e  s e v e n t i e s  [e . g . ,  K r i p p n e r  a n d  R u b i n  1 9 74]  [a n d ]  t h a t  i s  n o w  s e e n  a s

a pr ot e c t i ve e ne r ge t ic at mo s phe re t h at s u r r ou nd s t he p e r s on ﬁ l i k e a s p a c e s u it ﬂ

a n d  s e r v e s  t o  ˚ l t e r  o u t s i d e  e n e r g i e s  ( F e i n s t e i n ,  E d e n ,  a n d  C r a i g ,  2 0 0 5 ,  2 0 0)

t he b a s ic g r id , a s t u rd y f u nd a me nt a l e ne r g y ne t t h at c a n b e c omp a re d t o t he
4 .

c h a s s i sofac a r(2 01)

t hec e lt icwe ave ,as pi n n i n g ,s pi r a l i n g ,t w i s t i n g ,a ndc u r v i n gp at t e r nofe ne r g i e s
5.

t h atc re at e saﬁ k a le id o s c op eofc olor sa nds h a p e s ﬂa ndf u nc t ion sa sa nﬁ i nv i s i ble

t h re a dt h atk e e p sa l lt hee ne r g ys y s t e m sf u nc t ion i n ga sas i n g leu n it ﬂ(2 01)

t he ˚ ve r hy t h m s , m at c h i n g t he ˚ ve ph a s e s a nd t he i r re l at e d or g a n s , s e n s e s ,
6 .

mu s c le s ,a nds oon ,w h ic he s t a bl i s hap e r s on™spr i m a r yr hy t h ma ndpr ov id et he

b a s icblu e pr i ntofp e r s on a la ndi nt e r a c t i vef u nc t ion i n g(2 0 2)

t he t r iple w a r me r, a d a p t e d f r om C h i ne s e me d ic i ne a nd re i nt e r pre t e d a s a n e n-
7.

15.  O t her, e a rl ier work s on ener g y ps yc holog y i nc lude Per t 19 9 7, G a l lo 2 0 0 4 , a nd G ac h a nd Hen n i ng
20 0 4 .

e r g yl i net h atﬁne t wor k st hee ne r g i e soft hei m mu nes y s t e mt oat t a c ka ni nv a d e r
a ndmo bi l i z e st heb o d y ™se ne r g i e si ne me r ge nc i e s ,ﬂw h ic hi st hek e yf a c t ori nt he

s t re s sre s p on s ea c c ord i n gt ot h i se ne r ge t icv i s ion(2 0 2)

t he r a d i a nt c i rc u it s , a n a d a p t at ion of t he e i g ht e x t r a ord i n a r y ve s s e l s , now d e -
8 .

s c r i b e d a s pr i m a r y t o t he b o d y ™s s y s t e m i n t e r m s of e volut ion , ﬁop e r at i n g l i k e

˛u id˚ e ld sa nde m b o d y i n gad i s t i nc ts p ont a ne ou si nt e l l i ge nc e ﬂ(2 03)
O n t he b a si s of t h i s v i sion of t he hu m a n b o d y, pr a c t it ioner s of ener g y p s y-
c holog y prop o s e t h at p e ople s hou ld en h a nc e t he i r ﬁener g y apt it ud e ,ﬂ p er for m
d a i ly e xerc i s e s to h a r mon i z e t he ener g ie s , a nd u s e s p e c i ˚c t appi ng t e c h n ique s to

re le a s et en sion s ,emot ion a lt r au m a ,a nde venphy sic a la i l ment s .
E ner g y apt it ud e me a n s t he a bi l it y to work e ˙e c t i ve ly w it h one ™s i nt er n a l en-
er g ie s . It h a s fou r c omp onent s: a f u nd a ment a l , c a re f u l aw a rene s s of one ™s ener-

ge t ic p at t er n s , t he a bi l it y to i n ˛uenc e t he s e p at t er n s i n a b ene ˚c i a l w ay, t he

f a c u lt ytop erc e i veener g ie si not herp e oplea ndout sid eobje c t s ,a ndt hea bi l it yto

joi nort r a n s for mt he s eout sid eener g ie si nab ene ˚c i a lw ay(Fe i n s t e i n ,E d en ,a nd

Cr a i g2 0 0 5,2 0 4 Œ2 0 5).
Da i lyexercise si ncludema nymove sfa m i l ia rf romqigonga nda l readyu sedi n
Daoy i n; t he y i nvolve pre s si ng ke y ac upu nc t u re poi nt s wh i le breat h i ng deeply a nd

v isu a l i zi ng energ ie s ˛ow i ng t h roug h t he body. L i ke Daoy i n exercise s , t he y ma ke

u se of va r iou s bod i ly post u re s a nd i nvolve sel f-ma s s a ge s of ke y a rea s , such a s t he

face ,t hesc a lp,a ndt heabdomen.I nsomec a se s ,mer id ia nl i ne sa reopenedt h roug h

placi ng t he ha nd s at eit her end a nd a l low i ng t he energ ie s to ˛ow ; i n ot hers c a se s ,

si mple b end s or s t re t c he s i n c onju nc t ion w it h c on s c iou s bre at h i ng a nd ment a l re
-
le a s e s er ve t he pu r p o s e . W h i le t he s e a re a l l si m i l a r to pr a c t ic e s a l re a d y a d vo c at e d

i n D aoy i n , t he c lo s e s t e xerc i s e i s t he Au r ic We ave , a p a s si ng of t he h a nd s over t he

ener g y l i ne s of t he b o d y, w h ic h i s k now n a s D r y Wa s h i n t r a d it ion a l D aoy i n a nd

pr a c t ic e da sM a r rowWa s h i ngi nmo d er nqi gong(Fe i n s t e i n ,E d en ,a ndCr a i g2 0 0 5,

2 33 Œ2 35).Fromt h i sp er s p e c t i veofener g yp s yc holog y,itb e c ome sc le a rju s ttow h at

deg ree Ch i ne se hea l i ng exercise s work w it h t he u nderly i ng energ y pat ter ns of t he

b o d y,a b ovea ndb e yondl i mb er i ngupmu s c le sa ndop en i ngjoi nt s .
˜e t h i rd a nd mo s t i mp or t a nt c l i n ic a l appl ic at ion of ener g y p s yc holog y l ie s
i n t appi ng t e c h n ique s t h at e a s e s t re s s , re le a s e t r au m a , a nd he a l a i l ment s . A l s o

k now n a s E F T or emot ion a l f re e dom t e c h n ique , t he me t ho d h a s p at ient s me a-

s u re a problem on a s c a le f rom 1 to 10 , t hen i m a g i ne t he fe e l i ng a s s o c i at e d w it h

t he i s s ue , c re at e a p o sit i ve a ˆ r m at ion (ﬁEven t hou g h I h ave Š Š, I d e e ply a nd

c omple t e lya c c e ptmy s e l f ﬂ),a ndre p e att hea ˆ r m at ionw h i let appi ngas e tofe i g ht

a c upu nc t u re p oi nt s . ˜e p oi nt s r a nge f rom t he c ent er of t he fore he a d t h rou g h

t he f a c e , ne c k , a nd upp er tor s o to t he sid e s of t he h a nd s . A ˝ er c omple t ion ,

p at ient s reme a s u re t he fe e l i ng , t hen re p e at t he t e c h n ique Š o˝ en w it h a s l i g ht ly
mo d i ˚e da ˆ r m at ion(ﬁEvent hou g hIs t i l lh avearem n a ntofŠ Šﬂ) Šu nt i litgo e s

dow n to z ero. Not on ly a re u r gent i s s ue s i m me d i at e ly re l ie ve d w it h t h i s me t ho d ,

bute venlong- s t a nd i ngi s s ue sa rere s ol ve dw it hp er si s t entt appi ng .
˜etech n iquei nt h isfor misnotobv iou slydoc u mentedi nt r ad it iona lCh i ne se
texts,butthereisaDaoistmethodpracticedtodaythatinvolvestappingthethree

ci n naba r ˚eld s a nd t he t h i rd e ye wh i le cha nt i ng a n i nc a nt at ion to t he powers of

c h ao su nd erly i nga l lc re at ion .
16
˜erea rea lsomu lt ipleqigongt appi ngrout i ne st hat
helprecoverhea lt ha ndst abi l i z eenerg y( Joh nson2 0 0 0,703 Œ707).Wit h i nDaoy i n,

more over,t i mea nda ga i npr a c t it ioner sa rea s k e dtoﬁ d r u mﬂ(
g u
T
)cer t a i na rea sof
t hebody,mostcom mon lyt heche storabdomen,wh i lehold i ngt hebreat h,t hereby

re le a si ng s t a le or w ay w a rd
qi ,
 t he t r a d it ion a l w ay of re fer r i ng to p a s t t r au m a , u n
-
wa nted emot iona l ba g ga ge , a nd phy sic a l obst r uc t ions . S el f-ma s s a ge s t hat i nvolve

t appi ng ener g y c h a n ne l s on a r m s a nd le gs a s we l l a s a rou nd e ye s a nd e a r s , more
-
over,a rever yc om mona ndc on sid ere de s s ent i a ltohe a l i ng ,longl i fe ,a ndt hed e ve l
-
opmentoft hesubt leenerg ybodynece s s a r yfort r a nscendence.
D aoy i n ,t here fore ,w h i lea nc ienti nit sor i g i n sa ndd e e plyemb e d d e di nat r a-
d it ion a lC h i ne s ec u lt u re ,i nb ot hc onc e pt sa ndpr a c t ic eh a sre le v a ntc ou nt er p a r t s

i n mo d er n We s t er n s c ienc e a nd p s yc holog y, h a s muc h to o˙er i n t er m s of s t re s s

re duc t ion , a nd c a n b e b e s t u nd er s to o d i n c omp a r i s on w it h yoga a nd c ont emp o -

r a r ymovementt her apie s .It sf u l lp ower,howe ver,c a nb eappre c i at e don lybyu n-

d er s t a nd i ngju s thowith a sc h a nge da ndu n fold e dovert hec ent u r ie s .
16 .  I r e c e i ve d t h i s m e t h o d t h r ou g h p e r s on a l t r a n s m i s s i on f r o m J . M i c h a e l Wo o d , w h o o bt a i n e d i t
f r o m R o b e r t Pe n g , a h i g h-r a n k i n g D a o i s t q i g on g m a s t e r, a t t h e Na t i on a l Q i g on g A s s o c i a t i on m e e t-

i n g  i n  2 0 0 5 .

C hapterO ne
E a rlyM ed ic a lM a nu s c ript s
˜e ea rl ie st s y stemat ic a nd det a i led i n for mat ion on Ch i ne se hea l i ng
exercise s come s f rom a ncient med ic a l ma nu scr ipt s t hat were exc avated over t he
la stt went yyea rsa ndd atefort hemostpa r tf romt heea rlyHa ndy na st y( latesecond

c ent u r y
˚.˛.˝
.).˜ema nu scr ipt si ncludebot htech n ic a lmed ic a ltex t sa ndmater ia ls
on longe v it y t e c h n ique s . Me d ic a l t e x t s d e a l m a i n ly w it h t he s t r uc t u re of t he c h a n
-
nelsa ndt hehea l i ngofd isea se sw it hherba la ndma g ic a lrecipe s .Work sonlonge v-

it y tech n ique s d isc u s s way s of pre vent i ng d isea se a nd at t a i n i ng long l i fe t h roug h

qi
- c u lt i v at ion . ˜e y pre s ent bre at h i ng t e c h n ique s , d ie t a r y re c om mend at ion s , s e x
-
u a l pr ac t ice s , a nd hea l i ng exercise s a s wel l a s adv ice on t he exec ut ion of d a i ly ac-

t iv it ie ssucha ssleep,hyg iene ,a ndg room i ng(Engel ha rdt2 0 0 0,85).
A l l t he s e t e x t s a re e s s ent i a l ly p a r t of t he me d ic a l t r a d it ion . ˜e y were not i n
a ny  m aj or  w ay  re l at e d  t o  D a oi s t  ph i lo s oph ic a l  s p e c u l at ion  or  t he  c u lt  of  i m mor t a l
-
it y. A s Dona ld Ha r per poi nt s out , ﬁ[˜e ma nu sc r ipt] tex t s de sc r ibe a k i nd of ba s e
-
l i ne m a c robiot ic hy g iene for t he e l it e t h at fo c u s e s on c a re of t he b o d y, not on t he

more ph i lo s oph ic a l a nd my s t ic a l prog r a m s of t he ‚Ne iye ™
…³
(I n nerCu lt ivat ion)
c h apt er of t he
Gu an z i

%W
,
Z hu a ng z i
WW
, or
L a oz i
³ ÔW³
[D a o d e ji ng ]
. ˜e tex ts™
go a l of long l i fe i s not id ent ic a l to t he
x i a n
Ø
- c u lt go a l of i m mor t a l it y a nd t r a n
-
scendenceﬂ (19 98 , 114). E xercise s i n t h is contex t a re , t herefore , ver y much a hea lt h

pr ac t icet hatisnotmea nttoleadtoh ig herst ate sorrel ig iou sc u lt ivat ion.
W hat ,t hen,a ret hemajormed ic a lma nuscr ipts?W hereweret heyfou nd?W hat
wa s t hei r overa l l socia l contex t? W hat do t hey tel l us about t he socia l sit uat ion of

he a l i nge xerc i s e si nHa nC h i n a?W h atk i nd sofa i l ment sdot he yd i s c u s s?W h atp o s
-
t u resoft hebodydot heydescr ibe?A ndhowc a nt heexercisesi nt hema nuscr iptbe

u nd er s to o d?Toa n s wert he s eque s t ion s ,le tu s˙ r s tlo okatt het e x t st hem s e l ve s .
T he M a nu s c r ipt s
˜e mo s t i mp or t a nt a nd b e s t- do c u ment e d ˙ nd of me d ic a l m a nu s c r ipt s , w r it t en

onsi l k ,b a mb o o,a nds t r ip sofwo o d ,w a sd i s c overe di nD e c emb er19 73i ntomb3

at M aw a ngdu i
ÍÆ
³
ne a r C h a ngs h a
	o¥³
i n t he prov i nc e of Hu n a n
³ ‰	¤³
i n
s out h- c ent r a lC h i n a(˙ g u re1).

I nt heHa nd y n a s t y,t h i sre g ionw a sp a r toft hea nc ients out her nk i ngdomof
C hu
³
,w herefe ud a llord ss t i l lr u le dovert he i row nsm a l lenc l ave si ns em i-i nd e -
p end enc e . ˜e tomb s at M aw a ngdu i a c c ord i ng ly b e longe d to memb er s of a lo c a l
fe ud a lf a m i lyŠt heM a rqu i sofD a i ,h i sw i fe ,a ndh i ss on .
A l l t h ree tombs consisted of a ver t ic a l pit about 17 meters (55 ˆ .) deep, w it h a
wooden bu r ia l cha mber at t he bot tom. ˜e bu r ia l cha mber had a cent r a l a rea to

holdt h reei nter ne stedcoˇ nsplu sfou rsu r rou nd i ngstor a gea rea sforbu r ia lgood s

(Ha r p er 19 9 8 , 14). Und i s t u r b e d , t he t h re e tomb s c ont a i ne d a ver it a ble t re a s u re

t rove , wh ich i ncluded not on ly food st u ˘s , ga r ment s , a nd m i n iat u re ser va nt s a nd
c omp a n ion s , but a l s o t he f a mou s M aw a ngdu i b a n ner f rom tomb 1. A T- s h ap e d ,

rec t a ng u la r piece of color f u l ly i l lu st r ated si l k, it covered t he i n ner coˇ n a nd

showedt hemoveoft hetomb ™si n habit a nttowa rdt hecele st ia lrea l m,pre sidedover

byt heSu na ndt heMoontoget herw it hva r iou sdeit ie s(L oewe1979,10).
˜ istombheldt hebodyoft heloca lr u ler™sw ife,t heMa rchionessofDa i,aladyof
about˙ ˆ yyea rsofage.A lt houghhertombwasexcavated˙rst,shewasinfactt helast

oft het h re etod ie Ši n16 8
˚.˛.˝
.Tomb2w a st hel a s tre s t i ngpl a c eoft hem a rqu i sh i m
-
s e l f, a m a n by t he n a me of L i C a ng
g
, w ho s er ve d a s c h a nc e l lor of t he C hu k i ng
-
dom i n C h a ngs h a . He w a s i n s t a l le d a s m a rqu i s i n 193 a nd d ie d i n 18 6 , h i s tomb

t here foreb e i ngt heold e s t .Tomb3hou s e dt hes on ,ayou ngerm a nofa b outt h i r t yw ho,

li ke his mot her, was buried in 168. It is not clea r which of t he ma rquis™s chi ldren he

w a s . S ome t h i n k he w a s t he old e s t , L i X i
³ *ä
, w ho s uc c e e d e d h i m a s lord ; ot her s
t hin khewasayoungersonwhopursuedami lita r yca reer,aspossiblyindicatedbyt he

v a r iou swe ap on sa ndot herm i l it a r yi n si g n i afou ndi nt hetomb(Ha r p er19 9 8 ,14).
H i s tomb c ont a i ne d t he m a nu s c r ipt s i n a re c t a ng u l a r l a c quer b ox w it h a
ro of- s h ap e d l id , 6 0 c ent i me t er s long , 3 0 c ent i me t er s w id e , a nd 2 0 c ent i me t er s

h i g h (2 ˆ . by 1 ˆ . by 8 i n .), fou nd i n a s tor a ge a re a e a s t of t he c oˇ n . Mo s t m a nu-

s c r ipt sapp e a re donsi l ks he e t s ,buts omewerea l s ow r it t enons l ip sofb a mb o oor

 at s t ic k s of wo o d . I n gener a l , b a mb o o a nd wo o d were le s s e x p en si ve a nd e a sier

toworkw it h ,si nc es c r ib e sc ou lder a s ea nyer ror sw it has h a r pc a r v i ngk n i fe .Si l k

w a smorepre c iou sa ndd em a nd e dh i g hers k i l l ,a st e c h n ic i a n sh a dtoblotouta ny

m i s t a k e st he ym a d e .O nt heot herh a nd ,si l kw a smuc he a siertoh a nd le ,fold ,a nd

s tore .A l s o,itpre s er ve dt hec ont ent sb e t t er,b e c au s ewo o dorb a mb o os l ip swou ld

overt i mec omeoutoft he i rf a s t en i ngsa ndb em i xe dup(Ha r p er19 9 8 ,18).
1
˜e tot a l nu mb er of m a nu s c r ipt s fou nd at M aw a ngdu i i s t h i r t y, c over i ng
for t y-˙ ves e p a r at et e x t s(Ha r p er19 9 8 ,17).˜ i sme a n st h ats omepie c e sofsi l kor

bu nd le s of b a mb o o s l ip s c ont a i ne d more t h a n one t e x t . ˜ i s g roupi ng i n s ome

c a s e sg i ve sa ni nd ic at ionofhowc er t a i nt e c h n ique sorid e a swerep o s siblyre l at e d .

M a nyoft het e x t sa renon me d ic a l ,a ndd i s c u s sv a r iou sa s p e c t soft r a d it ion a lC h i-

ne s et hou g ht .˜eb e s t-k now na mongt hema ret wover sion sofL ao z i ™s
D a o d eji ng
ˆ Œ³
(B o ok of t he D ao a nd It s Vi r t ue), w h ic h c lo s e ly re s emble t he s t a nd a rd ,
t r a n sm it t e d ver sion we a re f a m i l i a r w it h a nd t hu s e s t a bl i s h t he pre s enc e of t h i s

c l a s sic i n t he e a rly s e c ond c ent u r y
˚.˛.˝ .
 (t rl . Hen r ic k s 19 89). ˜e t e x t s a re w r it-
t eni nb ot hHa nc ler ic a la ndt r a d it ion a ls e a ls c r ipt ,t hel at t erŠ a c c ord i ngtot r a d i-
1.Ac l a s s i ce x a mp l eo fm i x e d-u pb a m b o ot a b l e t sfou n di nt o m b si st h es o - c a l l e d
B a m b o oL a o z i
,a n
e a r l yve r s i ono ft h e
D a o d ej i n g
d i s c ove r e di nc o m bi n a t i onw i t hv a r i ou so t h e rw o r k sa tG u o d i a n ,a l s o
i nHu n a n .Fo ras t u d ya n dt r a n s l a t i on ,s e eA l l a na n dW i l l i a m s2 0 0 0 ,He n r i c k s2 0 0 0 .

t ion a l h i s tor iog r aphyŠ b e i ng t he dom i n a nt for m of C h i ne s e w r it i ng b e fore t he
s c r ipt re for m u nd er t he ˙ r s t emp eror of Q i n i n 214 . Usi ng t he s c r ipt s a s a b a si s ,

D on a ld Ha r p er d at e s s ome of t he m a nu s c r ipt s to t he t h i rd c ent u r y ˚.˛ . ˝ . a nd
ot her sabitl at er(Ha r p er19 82 ,2:15 ;19 9 8 ,4).R e c entre s e a rc h ,a sfore x a mplet he

s t ud yont hed e ve lopmentofC h i ne s ew r it i ngbyI m reG a l a mb o s(2 0 0 6),s u g ge s t s ,

howe ver,t h ata l lk i nd sofd i ˘erents c r ipt sweres t i l lb e i ngu s e dwe l li ntot heHa n

d y n a s t y,s owec a n notb ec er t a i noft het e x t s™d at eont h i sb a si s .
Fi ˆ e en t e x t s a re s p e c i ˙c a l ly me d ic a l m a nu s c r ipt s on
q i

-cha n nels a nd ways of
preser v i nghea lt h.Fort hemostpa r t ,t heydea lw it htech n ic a lquest ions,sucha st he

d iag nosisofd isordersa ndt heuseofmox ibust ionorc auter yŠt hebu r n i ngofd r ied

mu g w or t  or
Ar t e mi s i a v u lg a r i s
Š on poi nts of t he major cha n nels (L o 20 01a , 65).
Fivetex tsa mongt hem,onei ncludedi nt woed it ions,clea rlyrepresenta nea rlystage

oft hec h a n ne la ndd i a g no s t ics y s t ema sitb e c a medom i n a ntl at era ndw a ss t a nd a rd
-
i z e d  i n  t h e  c e nt r a l  m e d ic a l  c l a s s ic ,
Hu a ng d in e iji ng.
 ˜ r e e  c ont a i n  h e r b a l  a nd  m a g i
-
c a lrecipes;onespecia l i z esi nch i ldbi r t h(Engel ha rdt1998;Ha r per1998,22Œ30).
L onge v it ypr a c t ic ei st hek e ys u bje c ti nsi xt e x t s .Twod e a la l mo s ts ole lyw it h
s e x u a l c u lt i v at ion , d i s c u s si ng t he b e s t t i me s for a nd f re quenc y of s e x u a l i nt er-

c ou r s e a s we l l a s her b a l reme d ie s for i mp ot enc e a nd we a k ne s s . ˜e y a re t he
He
y i ny a n g

Iz³
(Ha r mon i z i ngYi na ndYa ng ;t rl .Ha r p er19 9 8 ,412 Œ 4 2 2)a ndt he
Ti a n x i a z h i d a o t a n
ı @ß  ë³
(D i s c u s sion of t he Per fe c t Way i n A l l u nd er
He aven; t rl . Ha r p er 19 9 8 , 4 25 Œ 4 38). Two ot her s touc h on s e x u a l t e c h n ique s but

fort hemo s tp a r tprov id ei n for m at iononhowtoi mprovehe a lt ht h rou g hbre at h-

i ng t e c h n ique s , d ie t e t ic s , a nd d r u gs (St e i n 19 9 9, 5 0 Œ 65). ˜e y a re t he
Ya ng s h e ng
fa n g

XD3±³
(R e c ip e s for Nou r i s h i ng L i fe ; t rl . Ha r p er 19 9 8 , 32 8 Œ3 62) a nd t he
S h iw e n

<
³
( TenQ ue s t ion s ;t rl .Ha r p er19 9 8 ,385 Œ 411).
˜e l a s t t wo fo c u s on bre at h i ng a nd e xerc i s e s . ˜e
Q u e g u s h i q i
	¥ f  Û³
(E l i m i n at i ng Gr a i n s a nd A b s or bi ng
Qi ;
 t rl. Ha r per 1998, 305 Œ309) covers ways of
fa st i ngbymea nsofbreat h i ngexercises.˜etex trepeated lycont ra stsﬁt hosewhoeat

qi
ﬂ w it h ﬁt hose who eat g ra i nﬂ a nd ex pla i ns t h is i n cosmolog ic a l ter ms. E ssent ia l
a mongt hemfort hes t ud yofhe a l i nge xerc i s e s ,˙ n a l ly,i st he
D a o y i n  t u

—§y³
(E x
-
ercise Cha r t ; t rl. Ha r per 1998, 310 Œ327). It conta i ns for t y-fou r color i l lust rat ions of

hu ma n˙g u resper for m i ngt herapeut icexercisestoget herw it hbr iefc apt ionst hati n

some c a ses resemble na mes k now n f rom ea rl ier l iterat u re, such a s t he Bea r A mble

a ndBi rdSt retch.
Te x t sa ndTomb s
Howwou ldt hes onofalo c a lr u lerc ometop o s s e s sat re a s u ret roveofph i lo s oph i-

c a l a nd me d ic a l t e x t s? How d id t e x t s c i rc u l at e a nd c ome to b e c opie d i n a nc ient

C h i n a? I n gener a l , t e x t s were not c om mon at t he t i me , a nd i l l it er a c y w a s t he
nor m .O n lyi n s t it ut ion sorp e opleofme a n s Š gover n ment s ,a r i s to c r at s ,lo c a lr u l-

er s Š c ou ld a ˘ord t he lu x u r y of h av i ng m at er i a l s c om m it t e d to w r it i ng , h i r i ng a

profe s sion a l s c r ib e a nd pro c u r i ng t he e x p en si ve ne c e s s a r y m at er i a l s . Wr it t en

t e x t s , more over, were re ga rd e d w it h awe , si nc e t he y c ou ld t r a n sm it k now le d ge

w it hout p er s on a l c ont a c t a nd were i n t hem s e l ve s c a r r ier s of p ower. ˜e y c ou ld

a l s o p ot ent i a l ly f a l l i nto t he w rong h a nd s , a nd t he i r ow ner s prot e c t e d t hem a c-

c ord i ng ly, e it her s t a s h i ng t hem aw ay s a fe ly i n a t re a s u r y or t r a n sm it t i ng t hem

on ly i n c onju nc t ion w it h v a r iou s re l i a bi l it y t e s t s , ple d ge s of v a lu a ble s , a nd s er i-

ou svow soft r u s tŠnotu n l i k et heblo o dc oven a nt sofa nt iqu it y,s wor ntoe s t a bl i s h

˙ g ht i nga l l i a nc e s(Ha r p er19 9 8 ,63;L e w i s19 9 0 ,4 4).
A r i s to c r at s w it h a n i nt ere s t i n me d ic i ne a nd ph i lo s ophy t hu s c ol le c t e d re le -
v a nt m at er i a l s . S ome s e a rc he d out a l re a d y w r it t en work s a nd h a d t hem t r a n-

s c r ib e d ;ot her si nv it e dk now le d ge a blep e opletot he i re s t at ea ndh a dt hemd ic t at e

t he i r ph i lo s oph ic a l s ay i ngs a nd me d ic a l re c ip e s to a n e x p er ienc e d s c r ib e . Even

t he
D a o d e ji ng
 s upp o s e d ly c a me i nto b e i ng t h i s w ay. ˜e s tor y go e s t h at L ao z i
w a sonh i sw aywe s tw henheenc ou nt ere dt heb ord erg u a rdYi nX i
qÛ
,w hoh a d
h i m d ic t at e h i s pre c iou s t e a c h i ngs to a s c r ib e (Koh n 19 9 8 , 2 6 4 Œ2 67). Si m i l a rly,

t he
Hu ain an z i

â	¤W³
(B o ok of t he M a s t er of Hu a i n a n ,
DZ
 11 8 4
2
), a not her i m-
p or t a nt D aoi s t c ol le c t ion of t he m idŒ s e c ond c ent u r y
˚.˛.˝ .
, w a s c re at e d on t he
b a si soft hec ol le c t e dk now le d geofv a r iou sm a s t er s ,a s s emble dath i se s t at ebyL iu

A n
åœ ³
(19 7Œ12 2),t heP r i nc eofHu a i n a n .
˜eme d ic a lm a nu s c r ipt sm aywe l lh avec omei ntob e i ngi nasi m i l a rf a s h ion .
Gu id e dbyas t rongi nt ere s ti nD aoi s tt hou g ht ,me d ic a lre c ip e s ,a ndw ay sofnou r-

i s h i ngl i fe ,t heM a rqu i sofD a ia ndh i sf a m i lyprob a blys e a rc he douta l re a d ye x i s t-

i ng t e x t s or i nv it e d c omp e t ent m a s t er s to le a r n f rom . ˜e s e m a s t er s s er ve d t he

p e ople a s phy sic i a n s a ndŠ a s c l a r i ˙e d i n t he i r biog r aph ie s i n t he d y n a s t ic h i s to -

r ie s Š c om mon ly t r a n sm it t e d t he i r k now le d ge or a l ly i n a t h re e -ye a r apprent ic e -

s h ip e it her f rom f at her to s on or f rom m a s t er to d i s c iple a mong it i ner a nt

pr a c t it ioner s (Ha r p er 19 9 8 , 61). W hen i nv it e d to work w it h a n a r i s to c r at ic f a m-

i ly,t he ywou ldgenerou s lyi mp a r tt he i rk now le d ge .
Me d ic a l s p e c i a l i s t s were one s u bg roup a mong t he s o - c a l le d
fa ng s h i
±S³
or
ﬁre c ip em a s t er s .ﬂH i g h lys k i l le da ndprofe s sion a l lyt r a i ne dp e ople ,
fa ng s h i
pred ic ted
for t u ne s a nd p er for me d a s t rolog ic a l d i v i n at ion s , a n a ly z e d we at her p at t er n s a nd

madera i n,hea ledd isea sesa ndexorciseddemons,com mu n ic atedw it ht hedeada nd

conju red up spi r its, adv ised on m i l ita r y st rateg y a nd prov ided mag ic a l weapon r y
2 .  ﬁ
DZ
ﬂ s t a n d s fo r
D a o z a ng

ò
 ( D a o i s t C a n on). Te x t s i n t h i s c o l l e c t i on a r e r e fe r r e d t o a c c o rd i n g
t onu m b e r si nS c h ip p e r19 75 b,Ko mj a t hy2 0 0 2 .

(D eWo s k i n 19 83, 2 3 Œ35 ; s e e a l s o Ngo 19 76). Not u n l i k e t he s h a m a n s of old , t he y
weresocia l lyma rg i na l˙g u resw it hspi r it ua lcloutwhohadad i rec tl i n ktot hed iv i ne

a ndt heg reaterwork i ngsoft hecosmos.˜erewereaccord i ng lysha ma n-physicia ns

(
w uy i
³ e˘
) a mong t he e a rly me d ic a l men , p e ople w ho u s e d m a ny d i ˘erent me t h
-
o d sforhe a l i ng ,t h i n k i ngofd i s e a s ea lt er n at i ve lya st heat t a c kofd emon icforc e sora s

c au s e d by a n ener ge t ic i r re g u l a r it y or i nv a sion of w ay w a rd
qi
 (Ha r p er 19 9 8 , 41).
3

E a rly phy sic i a n s appl ie d m a g ic a l , e xorc i s t ic , her b a l , a nd ot her t re at ment s a nd c om
-

mon lyusedst yl i z edmovementsa ndfor ma li nc a ntat ions(Ha r per1998,56).Va lued

for t hei r ex per t ise a nd tech n iques, t hey tended to a scr ibe t hei r k nowledge to t he

m a s t er s of h i g h a nt iqu it y a nd oˆ en u s e d t he Ye l low E mp eror (Hu a ngd i
ﬁ	æ
) a s
ma i n i nterlocutor i n t hei r t ra nsm it ted recipes. However, t hey made l it t le e˘or t to

c on ne c t d i re c t ly to t he s a ge s of t he p a s t a nd were not muc h c onc er ne d w it h e s t a b
-
l i s h i ngh ier a rc h ie sa ndl i ne a ge sorw it hk e e pi ngt he i rk now le d ges e c re t .
S omee a rlydo c tor sa l s ob e longe dtot hee l it e .˜e ypr a c t ic e doutofp er s on a l
i nt ere s t a nd h a d no ne e d to c h a r ge for t he i r s er v ic e s . ˜e y s t ud ie d w it h a v a r ie t y

ofm a s t er sa nd ,mov i nga mongl it er at ic i rc le s ,le ˆs omei n for m at ionont he i rc r a ˆ

b e h i nd(Ha r p er19 9 8 ,4 6).Fore x a mple ,Si m aQ i a n™s
ùÍ"³
S h iji
þŒ³
(R e c ordof
t heH i s tor i a n ,c h .10 5)re c ord st heme d ic a lc a s eh i s tor ie soft hele a d i ngphy sic i a n ,

C hu ny uYi

ÆJà³
(216 Œ c a .15 0
˚.˛.˝
.),a ndofh i sd i s c ipleYa ngQ i ng
³z ˝
,s how-
i ng t he i r s k i l l s a nd w id e s o c i a l c on ne c t ion s (Ha r p er 19 9 8 , 7). Howe ver, d e s pit e

t he i r m a s t er- d i s c iple re l at ion s h ip, t here i s no f a m i ly c on ne c t ion b e t we en t hem

norŠu n l i k e l at er m a s t er s a nd re l i g iou s or ga n i z at ion s Š d id t he y m a k e a n e ˘or t

to c re at e a l i ne a ge . O n t he c ont r a r y, C hu ny u Yi ne ver re ve a le d w here h i s k now l-

e d ge c a me f rom a nd m a d e no m ajor c l a i m s on f a mou s pre d e c e s s or s or d i v i ne

i n s pi r at ion(Ha r p er19 9 8 ,5 8 Œ59).
Me d ic a lk now le d genotb e i ngt i g ht lyg u a rd e da sp a r tofe s t a bl i s he dfor m a ll i n
-
ea ge s ,aloc a lr u lersucha st heMa rqu isofDa icou ldt hu srea sonablybeex pec tedto

ow nanu mb erofre le v a ntdo c u ment s .St i l l ,w hybu r yt het e x t s?W hypl a c em at er i
-
a ls on nou r ish i ng a nd ex tend i ng l i fe i n tombs of a l l place s? W hy shou ld t here be

noton lytex t sbuta lsoi ma ge soffeat her yi m mor t a ls ,mu r a lsoft heQ ueenMot her

of t he We s t (X iw a ng mu
ë Æ&
), m i r rors w it h cosm ic de sig ns a nd i nscr ipt ions
t hatcont a i nw ishe sforlongl i fe?S omehowt h isseemstocont r ad ic tt hewholeidea

of l iv i ng for a long t i me a nd at t a i n i ng a t r a nscendent st ate t hat by pa s se s deat h.

S c hol a r si nc lud i ngM ic h a e lL o e we(19 79)a ndA n n aS e id e l(19 82)h avea r g ue dv a r i
-
ou slyaboutt h isque st ion,a ndas at isfac tor ysolut ionha syettobefou nd .
3.  B o t h m o d e l s o f d i s e a s e i nt e r pr e t a t i on we r e c o m m on i n t r a d i t i on a l C h i n a , a n d We s t e r n s c h o l a r s
h avea r g u e dfo ry e a r sw h i c hw a sd o m i n a nt(s e ePo r k e r t19 74 ,Un s c hu l d19 8 5).Mo r er e c e ntr e s e a rc h

s u g g e s t s t h e g r a du a l c h a n g e f r o m d e m on t o e n e r g e t i c m e d i c i n e i n t h e H a n p e r i o d a n d u n d e r t h e

i n u e n c eo f
y a n g s h e n g
pr a c t i c e s(s e eL o2 0 0 0 ,2 9 Œ3 0).

W hatwek nowsofa rist hatt hea ncientCh i ne seu nderstooddeat ha st hesepa-
r at ionoft woe s sent ia lspi r ita spec t sorﬁsou lsﬂt hatfor mt henucleu sofpr i mord ia l
qi
(
y u a n qi

†Û
) a nd m a k e up t he l i v i ng p er s on : t he
hu n

Ò³
orspi r it sou lofceles
-
t i a l or i g i n a nd t he
po

W³
or m at er i a l s ou l t h at b e longs to E a r t h . A s t he embr yo
for ms i n t he womb, t he t wo sou ls joi n toget her to g ive it l i fe a nd consciou sne s s .

W hent hep er s ond ie s ,t hes ou l ss e p a r at e :t he
hu n
 r e t u r n s  t o  He a v e n  i n  t h e  f o r m  o f
a n a nc e s t r a l s pi r it (
sh e n
³XÀ
); t he
po
 ret u r ns to E a r t h a s t he dec ay i ng body a nd it s
g h o s t  (
g u i
Ò
).Gr a du a l ly,over˙ vetos e vengener at ion s ,b ot hmer geb a c ki ntot he i r
or ig i na l element . But e specia l ly du r i ng t he ˙ rst se ver a l yea rs , t he decea sed spi r it s

rema i n close to t he l iv i ng , requ i re hu ma n-st y le su stena nce , a nd a re potent ia l ly

d a ngerou s . E s s ent i a l ly u n i nt ere s t e d i n t he a ˘ a i r s of t he l i v i ng , b ot h s pi r it c omp o
-
nent sa ˆ erd e at hh avetob emol l i ˙e da ndc ont rol le d .Wit has er ie sofc omple xr it u
-
a lsa ndt hecreat ionofoˆena r t i ˙cia ll i nea ge s ,t he ya reent icedtosuppor tt hel iv i ng

(P ue t t2 0 0 2 ,52).C or p s e s
( p o)
 a r e  a c c o rd i n g l y  bu r i e d  w i t h  e x t e n s i ve  g r ave  g o o d s Š
t he rea l t h i ng i n h ig h a nt iqu it y, clay i ma ge s i n t he Ha n a nd m idd le a ge s , paper

re pl ic a s to d ay. ˜e a nc e s t r a l s pi r it s
( h u n)
 receive reg u la r o˘er i ngs of food , d r i n k,
a ndi nc en s eats p e c i a l lyere c t e da lt a r si nt hehome .
I nHa nu nd er s t a nd i ngŠ a sa l s oi nl at erD aoi s tv ie w s Št hene w lybu r ie dp er-
s on w a s t hu s s t i l l t hou g ht to b e pre s ent . At t h i s s t a ge , w it h t he t wo s ou l s ju s t

s t a r t i ng to s e p a r at e , t he
qi
 wou ld s t i l l b e a c t i ve i n t he b o d y, a nd it m i g ht b e p o s -
siblet h ati nt h i sne ws t at e ,remove df romt hes en s or yi nvol vement sa ndp a s sion s

of t he world , t he p er s on c ou ld s t i l l u nd er t a k e t he re ˙ nement of
qi
 a nd t r a n s for-
m at ionne c e s s a r ytoen h a nc el i fea ndat t a i nahe aven lys t at e .
˜ i s i s a l s o b or ne out by v a r iou s ot her d e at h pr a c t ic e s of t r a d it ion a l C h i n a .
Fi r s t , t here i s t he pr a c t ic e of c a l l i ng b a c k t he s ou l (
zhaohun
³ µÒ
) at t he t i me of
d e at h , a for m a l r it u a l c h a nt i ng to ent ic e t he s ou l to d e si s t f rom it s w a nd er i ngs

a nd c ome home (Haw k e s 1959, 101). ˜en t here i s t he e qu ipment of t he g r ave a s

t he ne w home of t he d e a d , for m a l ly d e e d e d to t he d e c e a s e d i n a le ga l ly ph r a s e d

tombc ont r a c t .˜en ,ofc ou r s e ,t herei st heenor mou sr a ngeofg r avego o d s ,b ot h

tom a k et hed e a dc om for t a blea ndtobr ib eot her world lybu re auc r at s .A nd˙ n a l ly

t here i s t he opt ion to c ont i nue world ly a c t i v it ie s f rom t he g r ave , s uc h a s , for e x-

a mple , Mone y lend er Zuo™s v i gorou s s u i ng of h i s c l ient s , do c u ment e d i n si x t e en

c ont r a c t sbu r ie dw it hh i m .
4
˜efac tt hatmed ic a la ndph i losoph ic a lma nu scr ipt sa rebu r iedi nt hetombof
a lo c a l a r i s to c r at ™s s on m ay, t here fore , s how a s t rong f a m i ly d e d ic at ion to re l at e d

idea s a nd pr ac t ice s du r i ng l i fe. It may a lso i nd ic ate t he hope t hat t he you ng ma n,
4 .Fo rs t u d i e so ft o m bc ont r a c t sa n do t h e r w o r l dbu r e au c r a t s ,s e eS e i d e l19 8 5 ,D i e n19 9 5 ,H a n s e n19 9 5.

t a ken f rom h is ac t iv it ie s ea rl ier t ha n ex pec ted , m ig ht cont i nue to pu rsue l i fe-

en ha nci nga ndhea l i ngpr ac t ice si nh ismorespi r it u a lst ate.
T heE xe rc i s eC h a r t
˜e me d ic a l m a nu s c r ipt s f rom M aw a ngdu i prov id e t he old e s t e x t a nt C h i ne s e i n
-
st r uc t ionsofhowtoreg u latel i fetoone™sbe stadva nt a gea ndhowex ac t lytoensu re

hea lt h a nd v it a l it y. ˜e y a lso cont a i n t he olde st i l lu st r at ions of hea l i ng exercise s ,

d iscovered on a si l k ma nu scr ipt t hat wa s placed toget her w it h a map of t he bu r ia l

g rou ndi nt helacquerboxi ntomb3(seecoveri l lu st r at ion).Pa r t lysoa kedi nwater

a n d  a l r e a d y  br o k e n  i nt o  f r a g m e nt s ,  t h e  m a nu s c r ip t  w a s  r e s t or e d  t o  it s  or i g i n a l  s i z e

of53cent i metersh ig ha nd110cent i metersw ide(1ˆ .9i n.by3ˆ .8i n.).Itheldt h ree

tex t s t hat were u nt it led a nd later na med by t he exc avators . One wa s a tech n ic a l

m a nu a lonmox ibu s t ionoft hee le venmer id i a n s ,t he
Yi nya ngs h iy im a ijiuji ng
< +gÁ Œ³
(Yi ny a ng E le ven Cha n nels Mox ibu st ion Cla s sic); a not her wa s t he
a b ove -m e nt i on e d
Q u e g us h i q i ,
w h ic hfo c u s e sonbre at h i ng(E nge l h a rdt2 0 01,214).
˜et h i rdc on si s t soffor t y-fou r˙ g u re ss how i ngs p e c i ˙ce xerc i s ep o s e s .˜e y
a rea r r a nge di nfou rhor i z ont a lrow sw it he le ven˙ g u re se a c ha nda rec om mon ly

c ou nt e df romtopr i g httob ot tomle ˆ .˜e˙ g u re saver a ge9 Œ12c ent i me t er s(3. 5 Œ5

i n .) i n he i g ht , a nd e a c h w a s or i g i n a l ly a c c omp a n ie d by a c apt ion n a m i ng or e x-

pl a i n i ng t he move . B ot h t he i m a ge s a nd t he c apt ion s a re f r a g ment a r y a nd h ave

b e enp a r t lyre s tore dŠi ns omec a s e sw it ha r m s ,fe e t ,a ndf a c i a le x pre s sion sa d d e d .

A sD on a ldHa r p ers ay s ,ﬁ ˜ed r aw i ngsa res k i l l f u l ,ye tfe woft hec apt ion srem a i n

a nd t he or i g i n a l e xerc i s e s a re oˆ en d i ˇc u lt to re c on s t r uc t f rom t he s t at ic p o s e s

oft he˙ g u re sﬂ(19 9 8 ,132).
A k e y re pre s ent at ion of t he e a rly e xerc i s e t r a d it ion , t he c h a r t s how s ˙ g u re s
of b ot h s e xe s a nd d i ˘erent a ge s , v a r iou s ly c lot he d or b a re - c he s t e d , i n d i ˘erent

p o s t u re s a nd f rom a v a r ie t y of a ng le s . ˜e m ajor it y a re f u l ly d re s s e d i n k ne e -

leng t hk i mono - s t y lerob e soverbu l g i ngp a nt sa ndp oi nt ys ho e s ,s omew it hb e lt s ,

s ome w it hout , but a fe w a l s o we a r a mere h ip w r ap or loi nc lot h . ˜e ga r ment s

c lo s e ly re s emble t he d re s s s how n i n Ha n- d y n a s t y br ic k ˙ g u re s a nd f u ner a r y a r t

a nd a re si m i l a r to t he u n i for m s of t he t er r a- c ot t a s old ier s . ˜e s a me hold s t r ue

for t he i r h a i r s t y le s . Mo s t h ave t he i r h a i r e it her t ie d up i n v a r iou s k i nd s of k not s

orwe a rac ap,a ga i nre pre s ent i ngHa ns t a nd a rd .
˜e m ajor it y of ˙ g u re s app e a r i n s t a nd i ng p o s e s , but fou r a re k ne e l i ng or
sit t i ngŠ a nda l loft he s eh aves u r v i v i ngc apt ion s .O nei ssit t i ngont heo orw h i le

hu g g i ngh i sk ne e si ntot hec he s tﬁ toa l le v i at eh a mp a i nﬂ(#39);a not heri sk ne e l i ng

ﬁ to re l ie ve k ne e d i s c om for t ﬂ (# 2 3). Two ot her s a re i n aw k w a rd-lo ok i ng p o sit ion s

w it hk ne e ss l i g ht lyb enta nda r m se x t end e dŠ oneﬁ tos t re t c ht hene c k ﬂ(# 29),t he

ot her ﬁ to en h a nc e
qi
-ow i n t he e i g ht e x t r aord i n a r y c h a n ne l sﬂ (#37). B e yond
t he s e , a l l ˙ g u re s a re d e pic t e d on t he i r t wo fe e t , b end i ng a nd s t re t c h i ng t he i r tor-
s o s , a r m s , or le gs , a nd s how i ng v a r iou s for m s of m i ld e xerc i s e . None s e em to b e

enga ge di nv i gorou smovement s ,w id es t a nc e s ,orat h le t icp o s e s .
S omea rest a nd i ngupr ig hti nwhatyogapr ac t it ionersk nowa sMou nt a i nPose
(
t a d ˜ s an a ;
 Iyenga r 19 76 , 61): prop erly a l i g ne d a nd s t r a i g ht , w it h a r m s c lo s e to t he
side s ,ex tendedloosely,spreadatshou lderle vel,orr a isedoverhead .I nma nyc a se s ,

onea r mreache supwh i let heot herst retche sdow noronea r mmove sfor wa rdwh i le

t he ot her e x t end s b a c k , i nd ic at i ng rhy t h m ic a l movement . Two ˙ g u re s a re i n a for
-
wa rdbend ,onew it hheadlowered ,t heot herw it hheadr a ised(#28 ,32).A not heris

bend i ng sl ig ht ly for wa rd w it h a rou nded back a nd ha nd s d a ng l i ng dow n towa rd

t he k nee s (#43). Yet a not her ha s one a r m on t he g rou nd a nd t he ot her ex tended

upw a rd i n a w i nd m i l l-l i k e p o s e (# 21). O ne c le a rly d emon s t r at e s a s t a nd i ng b a c k

bend(#8),wh i lea not herseemstobei nast a nd i ngsidest retch,w it honea r mr a ised

a nd t he torso st retched i n a sla nt (#10), not u n l i ke t he yoga pose k now n a s Ha l f

Mo o n
(a rd h a c h an dr˜ s an a).
 ˜e ver y la st ˙g u re , c a l led Merl i n, shows somet h i ng
a k i n to t he yoga p o s e Wa r r ior I I (
v ˚ra bh a dr˜ s an a ;
 Iyenga r 1976 , 72), w it h legs i n
lu ngep o sit iona nda r m se x t end e dfor w a rda ndb a c k(#4 4).
Mo s t ˙ g u re s work w it h t he i r l i mb s on ly, but s ome a l s o h ave ut en si l s . Two
hold a long p ole . O ne , t it le d Pene t r at i ng Yi n a nd Ya ng w it h Pole , s t re t c he s t he

a r m si naqu a siw i nd m i l law ayf rome a c hot herw h i leb end i ngfor w a rda ndt w i s t-

i ng (#3 0). ˜e ot her, w it h no c apt ion , s e em s to do c a l f s t re t c he s w h i le s t a nd i ng

upr i g hta ndhold i ngontoap ole(#17).I na d d it ion ,t herei sa˙ g u res t a nd i ngw it h

a r m s s t r a i g ht by t he sid e s f a c i ng a k i nd of  at d i s c (#19) a nd a not her i n for w a rd

b endw hom ayb ework i ngw it hab a l lofs or t s(#32).
˜e˙g u rei n#24 ,moreover,w it ht hec apt ionRel ie v i ngUpperSideBlock a ge s ,
isshow nw it honefootfor wa rda ndheadbent(Ha r per19 98 ,313,318).Heappea rs

tobehold i ngas ack l i keobjec tonwh ichsma l lr i ngsa repa i nted .A sPat r iciaL eong

p oi nt sout ,s omeC h i ne s es c hol a r st h i n kt h att h i sm ayb ea ne a rlyre pre s ent at ionof

a ni ngen iou s lyc on s t r uc t e dm a s s a ged e v ic es t i l lu s e di nfol kpr a c t ic e(2 0 01).Itc on
-
si s t s of one or s e ver a l b e a d s s e t i n a c lo s e d f r a me , w it h a n op en i ng at t he b a c k to

i nje c t oi nt ment . I n s t e a d of m a s s a g i ng w it h t he h a nd s , one c ou ld rol l t he b e a d s

a ga i n s t t he s k i n for a n oi nt ment m a s s a ge . Wit hout oi nt ment or s uc h , t he d e v ic e

c ou lda l s ob er u bb e doverc lot h i ng .S e end i ˘erent ly,t heobje c tm i g hta l s ob eam a s
-

s a ge b a g ˙ l le d w it h smo ot h p e bble s , s uc h a s l at er appl ie d i n t he Br a h m a n ic M a s
-
s a geMe t ho dtore l ie vec onge s t iona nds t i mu l at et he
qi
- ow  ( B e r k  19 8 6 ,  155).
B ot h t he va r iet y of t he ˙g u re s a nd t he m i x of pose s preclude t he pos sibi l it y
t h at t he
D a o y i n t u
 shows a n i nteg r ated sequence. It is much more l i kely t hat t he
c h a r t pre s ent s d i ˘erent mo d e s of b o d y movement s for s p e c i ˙c c ond it ion s or a i l
-

ment s .˜ i si sa l s ob or neoutbyt herem a i n i ngc apt ion s ,m a nyofw h ic hn a mes p e
-
ci ˙c d isorders or a rea s of t he body to be t reated . ˜e se c apt ions oˆen i nclude t he
c h a r a c t er
y i n
§
, ﬁ to pu l l [out d i s e a s e s]ﬂ or ﬁ to re l ie ve .ﬂ C ond it ion s ment ione d i n
-
c lud ep a i ni nt her ib s ,h a m s ,ne c k ,a ndk ne e sa swe l la si ng u i n a ls we l l i ng ,a b dom i
-
na l problems , dea f ne s s , fe ver, upper side block a ge s , i nter na l heat , wa r m a i l ment s ,

a nd mu scle tensionŠreec t i ng t he a rea s for wh ich t he exercise s a re most oˆen

u sed :locomot ivea ndga st roi nte st i na lproblems(De speu x1989,24 2;L o2 0 01a ,94).
B e yond t he s e t here a re s e ver a l pl a i n , d e s c r ipt i ve c apt ion s . For e x a mple ,
L i mb s D roppi ng i nd ic at e s t h at one s hou ld r a i s e one a r m up w h i le d roppi ng t he

ot her(#10);A r m sSw i ng i ngme a n st h atones hou lds w i ngb ot ha r m southor i z on-

t a l lytot hesid e(#31);Sn appi ngYi ni sd e pic t e da ss t a nd i ngw h i ler a i si ngt hea r m s

for w a rda ndup(# 6);B end i ngD ow nw it hHe a dB a c ki ss how na safor w a rdb end

w it h b ot h h a nd s on t he o or (# 2 8); a nd L o ok Up a nd Shout me a n s to s t a nd w it h

he a d r a i s e d , a r m s pu l le d up a nd b a c k , t hen op en t he mout h for a s t rong e x h a l a-

t ionw it hs ou nd(#3 4 ;˙ g .2).
Afe wp o s t u re si nt he
D a o y i nt u
a rea l s on a me da ˆ era n i m a l s ,t y pic a l lyc re a-
t u re soft hea i ra ndofw at er,a swe l la st ho s ec lo s e s ttohu m a n it y.˜eb e s tk now n

a n i m a l-b a s e d e xerc i s e s a re B e a r A mble (#41) a nd Bi rd St re t c h (#32), s how i ng a

˙ g u re w a l k i ng i n a s t at e ly f a s h ion w it h a r m s s w i ng i ng (˙ g . 3) a nd one b end i ng
for w a rdw it hh a nd sont heo ora ndhe a dr a i s e d .
Two mon k e y p o s e s a re Gibb on Ju mp (#4 0) a nd Mon k e y B aw l (#35). Gibb on
Ju mp i s done by s t a nd i ng w it h a r m s e x t end e d d i a gon a l ly up a nd dow n . Mon k e y

B aw l ,ge a re dtore l ie vei nt er n a lhe at ,re qu i re ss t a nd i ngw it h˙ s t e dh a nd sne a rt he

b e l ly. Two bi rd p o s e s a re t he Merl i n (#4 4), s how n a s a lu ng i ng ˙ g u re w it h a r m s

e x t end e d , a nd Cr a ne C a l l (# 25), a ˙ g u re re pre s ent e d i n h a l f pro˙ le t h at s t a nd s

w it ht hele ˆfo ots l i g ht lyb e h i nda nda r m ss t re t c he dhor i z ont a l lytot hef ronta nd

b a c k (Ha r p er 19 9 8 , 313). A not her a n i m a l p o s e i s D r a gon R i s e (# 27), s how n a s a

w id es t a nc ew it ha r m sr a i s e dd i a gon a l lyupw a rdi naVs h ap e .L a s t ,butnotle a s t ,

t here i s a l s o a Tu r t le move (#4 2), w it h p a r t i a l c apt ion , d e pic t e d a s a s t a nd i ng ˙ g-

u rew it hb ot ha r m sr a i s e dfor w a rdats hou ld erhe i g ht .
A n i ma l na me s a re , of cou rse , a mong t he ea rl ie st way s of refer r i ng to hea l i ng

exercise s a nd st i l l some of t he most popu la r tod ay, l i n k i ng exercise pr ac t ice w it h
sha ma n isma ndt r ad it iona lu nderst a nd i ngsofnat u re(Sterck x2 0 02 ,188 Œ19 0).Itis

i ntere st i ngtoseet hatt h reeoft hefa mou s˙vea n i ma lsi nt heFiveA n i ma ls™Frol ic ,

t h e  b i r d ,  t h e  b e a r,  a n d  t h e  m o n k e y,  a r e  a l r e a d y  p r e s e nt  i n  t h e  m a nu s c r i p t s ,  i n d i c a t
-
i ngt h att het h i rd- c ent u r yphy sic i a nHu aTuo
û³
d i d  n o t  c r e a t e  t h e  f o r m s  b u t  j u s t
de veloped a coherent s y stem f rom a l ready ex ist i ng pat ter ns . ˜e a n i ma ls a lso l i n k

exercise pr ac t ice s back to sha ma n med ici ne , wh ich i nvolved t r a nce hea l i ng oˆen

a ided by a n i ma ls or e˘ec ted by t he sha ma n™s t u r n i ng i nto a n a n i ma l t h roug h a n

ec st at icd a nce.Mostpopu la rherewa st hebi rdŠa ni nter med ia r ybet weenHeaven

a nd E a r t h, a sy mbol of f reedom a nd l ig ht ness, a nd , i n t he c a se of t he cra ne, a sig n

of longe v it y a nd i m mor t a l it y (D e s p e u x 19 89, 39). A nc ient C h i ne s e s h a m a n s pr a c
-
t ic e dv a r iou sa n i m a l-i n s pi re dd a nc e s ,b e s tk now na mongt hemt het we l vea n i m a l s

pr ac t icedtod r iveawayt hedemonsofpe st i lence(Gr a net1926 ,1:216).
A not her a s p e c t of he a l i ng e xerc i s e s t h at h a s rem a i ne d i mp or t a nt over t he
a ge s i s t he c ent r a l role of bre at h i ng , ment ione d i n a fe w of t he c apt ion s (Mon k e y

B aw l a nd L o ok Up a nd Shout), for t he b e s t a l i g n ment of l i mb s a nd t he opt i m a l

ow of
qi .
 O ne m a nu s c r ipt e x pl a i n s how t he d i ˘erent pr a c t ic e s were v ie we d at
t he t i me , not i ng t h at ﬁw hen a p er s on i s b or n , t here a re t wo t h i ngs t h at do not

ne e dtob ele a r ne d :t he˙ r s ti stobre at hea ndt hes e c ondi stoe at .E xc e ptfort he s e

t wo,t herei snot h i ngt h ati snott here s u ltofle a r n i nga ndh a bit ﬂ(
Ti a n x i az h i d a o
t an ;
 Ha r p er 19 9 8 , 4 32). ˜ i s m a k e s c le a r t h at bre at h i ng a nd e at i ng were s e en a s
n at u r a l pro c e s s e s t h at s er ve d to re plen i s h a nd m a i nt a i n t he v it a l forc e s . Pe ople

d idt hemn at u r a l lybutc ou lds upplementt hemw it hs p e c i ˙ct e c h n ique stoa idi n

t hee x t en siona ndg re at erenjoy mentofl i fe(E nge l h a rdt2 0 0 0 ,87).
Bre at h i ng ,more over,a st he
S h iw e n
notes,ﬁmustbedeepa ndlong ,sot hatpu re
qi
 i s e a si ly he ld ﬂ a nd s t a le
qi
 c a n b e t horou g h ly c le a n s e d . ﬁ St a le
qi
ist hatofoldage;
pu r e
q i
i st h atoflonge v it y.Hew hoi ss k i l le datc u lt i v at i ng
qi
 l e t s  t h e  s t a l e
qi
d isperse
atn i g hta ndt hene w,pu re
qi
gat heratd aw n ,t here bya l low i ngittop ene t r at ea l ln i ne
or i ˙c e s a nd si x v i s c er a of t he b o d y ﬂ (Ha r p er 19 9 8 , 395).
5
 Hav i ng ga i ne d
q i
t h roug h
breat h i ngdeeply,att her ig htt i mes,a ndi nt her ig htma n ner,prac t it ionersci rcu late

it t h roug h t he body, hold it for some t i me, move it menta l ly to cer ta i n reg ions, a nd

g u ide it pu r posely to rel ieve a i l ments a nd open block ages. ˜ey c a n a lso use it to

st i mu late or c a l m t he body, depend i ng on t he need . For exa mple, before goi ng to

s le e p, one m i g ht pr a c t ic e ﬁ du s k bre at h i ng by bre at h i ng d e e ply, long a nd s low, c au s
-
i ng t he e a r s to not he a r ; t hu s b e c om i ng t r a nqu i l , go to b e d ﬂ (Ha r p er 19 9 8 , 39 6). I n
-
5.  A s D on a l d H a r p e r n o t e s , t h e n i n e o r i ˙ c e s a r e t h e e a r s , e y e s , n o s t r i l s , m ou t h , g e n i t a l s , a n d a nu s ;
t h e s i x v i s c e r a a r e t h e t r a n s fo r m a t i ve o r y a n g o r g a n s Š l a r g e a n d s m a l l i nt e s t i n e , b l a d d e r a n d g a l l-

b l a d d e r,s t o m a c h ,a n dTr ip l eHe a t e r(19 9 8 ,39 5n 2).

teg rat i ng hea l i ng exercises a nd breat h i ng i nto d a i ly l i fe, people cou ld hope to
m a i nt a i n  h e a l t h  a n d  v i g o r  w e l l  i nt o  o l d  a g e .
T heSt re tc hB o ok
A not heri mpor ta ntma nuscriptonhea li ngprac t iceswasfou ndi n1983i ntombM 247

at Z h a ng ji a s h a n

M n^³
i n Ji a ng l i ng
Âª³
d i s t r ic t of Hu b e i
‰ç ³
prov i nce. About
t wohu nd redk i lometersnor t hofMawa ngdu i,t hiswasa lsopa r toft heoldcou nt r yof

C hu ( Wenw u 19 89). C lo s e d i n 18 6
˚.˛.˝ .
, t he tomb c ont a i ne d t wo me d ic a l m a nu
-
scriptsw rit tenonba mbooslips,about27cent i meterslonga nd4cent i metersw ide(11

i n . by 2 i n .) (I k a i 2 0 0 2 , 3 0 Œ31). O ne of t hem i s t he
Ma i s h u
g¼³
(Cha nnel Book). It
c on si s t s of s e ver a l t e x t s c ont a i n i ng l i s t s of a i l ment s a nd d e s c r ipt ion s of e le ven
qi
-
c ondu it s .C lo s e lyre l at e dtot heM aw a ngdu ime d ic a lt e x t s ,itsi m i l a rlyi nc lud e sas hor t

statementonprac t icesofnou rishi nglife(Ha r per1998,31Œ33;I k a i1995,29).
˜e ot her m a nu s c r ipt b e a r s t he t it le
Yi n s hu
§¼
 (St re t c h B o ok).
6
 It i s d i-
v id e d i nto t h re e p a r t s: a gener a l i nt ro duc t ion on s e a s on a l he a lt h re g i men s , a s e -

r ie s of a b out a hu nd re d e xerc i s e s i n t h re e s e c t ion s , a nd a c onc lu sion on t he

e t iolog yofd i s e a s ea ndw ay sofpre vent ion(˙ g .4).
˜e˙ r s tp a r tb e g i n sw it ht hed e s c r ipt ionofad a i lya nds e a s on a lhe a lt h
re g i men ,i nc lud i nghy g iene ,d ie t e t ic s ,re g u l at ionofs le e pa ndmovement ,a nd

t i me sfors e x u a li nt erc ou r s e .Iti sa s c r ib e dtoPeng z u ,af a mou si m mor t a lof

a nt iqu it yw hoa l le ge d lyl i ve dformoret h a ne i g hthu nd re dye a r s:
S pr i n g :ge ne r at e ;s u m me r :g r ow ;f a l l :c ol le c t ;w i nt e r :s t ore Š s uc hi st hew ayofPe n g z u .
S pr i n g d ay s . A ˆ e r r i s i n g i n t he mor n i n g , p a s s w at e r, w a s h a nd r i n s e , c le a n a nd
c l ic k t he t e e t h . L o o s e n t he h a i r, s t r ol l t o t he lowe r e nd of t he h a l l t o me e t t he pu re s t
of d e w a nd re c e i ve t he e s s e nc e of He ave n , a nd d r i n k one c up of w at e r. ˜ e s e a re t he

me a n s t o i nc re a s e lon g l i fe . E nt e r t he c h a m b e r [for s e x] b e t we e n e ve n i n g a nd l at e

m id n i g ht[1a . m .].Morewou ldh a r mt he
qi .
Su m me r d ay s . Wa s h t he h a i r f re qu e nt l y, but b at he r a re l y. D o not r i s e l at e a nd
e at m a ny g re e n s . A ˆ e r r i s i n g i n t he mor n i n g a nd p a s s i n g w at e r, w a s h a nd r i n s e t he

mout h , t he n c le a n t he t e e t h . L o o s e n t he h a i r, w a l k t o t he lowe r e nd of t he h a l l a nd

a ˆ e raw h i led r i n kac upofw at e r.E nt e rt hec h a m b e rb e t we e ne ve n i n ga ndm id n i g ht .

Morewou ldh a r mt he
qi .
6 .˜ete x ti sre pr i nte dw it hmo der nc h a r ac tere qu iv a lent si nWenw u19 9 0a ndI k a i2 0 0 4 .Ac omple te
l i s t i ng of topic s a nd pa r t i a l re pr i nt t h at a l s o i nc lude s a nu mb er i ng of e xerc i s e s i s fou nd i n L i 19 93,

337Œ3 4 3. For a c omple te t r a n s l at ion a nd s t udy of t h i s i mp or t a nt do c u ment a s wel l a s of t he ac c ompa-

ny i n g
Ma i s h u
,s e eL ofor t hc om i ng.Pa r t i a lt r a n s l at ion sc a nb efou ndi nL o2 0 01b.Ia mver yg r ate f u lto
Viv ien neL ofors h a r i nghert r a n s l at iond r a ˆa ndhelpi ngw it ht hes t ic k ierpa s s a ge si nt hete x t .

Fa l l d ay s . B at he a nd w a s h t he h a i r f re qu e nt l y. A s re g a rd s fo o d a nd d r i n k , le t
hu n ge r or s at i at ion b e w h at e ve r t he b o d y d e s i re s . E nt e r t he c h a m b e r howe ve r o ˆ e n
t heb o d y˙ nd sitb e ne ˙ c i a la ndc om for t a ble Š t h i si st hew ayt og re at e s tb e ne ˙t .
W i nt e rd ay s .B at hea ndw a s ht heh a i rf re qu e nt l y.˜ eh a nd ss hou ldb ec olda nd
t he fe e t w a r m ; t he f a c e c old a nd t he b o d y w a r m . R i s e f r om s le e p l at e ; w h i le l y i n g

d ow n , s t re t c h out s t r a i g ht . E nt e r t he c h a m b e r b e t we e n e ve n i n g a nd e a r l y m id n i g ht

[11p. m .].Morewou ldh a r mt he
qi .
(H a r p e r19 9 8 ,110 Œ111)
Obv iou sly d i rec ted at a n el ite , ma le aud ience , t h is add re s se s people w it h enoug h
f r e e  t i m e  t o  r i s e  a t  e a s e ,  s t r o l l  a l on g  t h e i r  e s t a t e ,  e a t  a n d  d r i n k  i n  l e i s u r e ,  t a k e  r e g u
-
l a r b at h s , a nd pic k t he b e s t t i me for s e x u a l a c t i v it ie s . ˜e rout i ne s t ay s f a i rly c on
-
st a nt over t he yea r, but sma l l adju st ment s accom mod ate cha nge s i n temper at u re

a ndl ig ht .˜u s ,i nt hesu m meroneshou ldr iseea rl iera ndt a kefewercoldbat hsto

pre ventoverlyc o ol i ngt heb o d y.
7

7.˜ es a m er e c o m m e n d a t i oni ss t i l lp a r to fm o d e r nl on g e v i t ypr a c t i c e .S e eL iu19 9 0 ,5 Œ10 .

I n it s s e c ond p a r t , t he t e x t l i s t s more t h a n a hu nd re d d i ˘erent e xerc i s e s i n
t h re e s e p a r at e s e c t ion s , s ome pre vent i ve , ot her s more c u r at i ve . It b e g i n s w it h
n a m i ng a s er ie s of m a i n ly s t a nd i ng pr a c t ic e s a nd d e s c r ib e s br ie  y how to do

t hem ( Wenw u 19 9 0 , 82 Œ 83; I k a i 2 0 0 4 , 3 Œ12). It s for t y- one rout i ne s a d d re s s d i f-

ferent a s p e c t s of t he b o d y, i n a l l c a s e s enc ou r a g i ng a v a r ie t y of mot ion , t here by

en h a nc i nge x ibi l it ya nda nop enowof
qi .
Fol low i ng t h i s , t he t e x t c h a nge s ge a r a nd fo c u s e s on he a l i ng mo d a l it ie s , em
-
pha si zi ng what met hod s to u nder t a ke to rel ie ve or ﬁpu l l ﬂ pa i n f rom va r iou s pa r t s

of t he b o d y a s we l l a s d e s c r ibi ng w ay s to i nc re a s e or le s s en
q i
i n t he y i n (f ront) or
y a ng( back)pa r t soft hebodyŠt hosefory a ngi nvolv i ngupwa rdga z e s ,backbend s ,

a nd˙ nger si nt erl a c e di nf rontw h i ley i ne xerc i s e sre qu i ret h atonelo okdow n ,b end

for w a rd , a nd i nt erl a c e t he ˙ nger s at t he b a c k (L i 19 93, 3 4 4). ˜e for t y-˙ ve pro c e
-
du re s i n t h is sec t ion beg i n w it h remed ie s for gener a l fat ig ue a nd s y mptoms at t he

onset of d isea se , t hen foc u s on isolated body pa r t s , mov i ng f rom t he feet up a nd

end i ngw it ht hev a r iou ss en s eor ga n s .
˜ee xerc i s e sa reu nd er t a k eni nv a r iou sp o s t u re s:s t a nd i ng ,sit t i ng ,a ndly i ng
dow n .I ns omec a s e s ,t he yc on si s tofa ni nt e g r at e ds e quenc eofpr a c t ic e sout l i ne d

e a rl ier, but for t he mo s t p a r t t he y a re qu it e d i ˘erent , ge a re d s p e c i ˙c a l ly tow a rd

re l ie v i ng c er t a i n s y mptom s . ˜e t e x t u s u a l ly g i ve s a s e t nu mb er of re p e t it ion s

a ndemph a si z e st her i g htorle ˆsid eoft heb o d y.Fol low i ngt h i s ,t he
Yi n s h u
not e s
i n s hor t , rhy t h m ic a l s ent enc e s w h ic h t e c h n ique i s go o d for w h at a i l ment , a s for

e x a mple , ﬁ Ti ger Tu r n i s go o d for t he ne c k ; L i mb s D roppi ng i s go o d for t he a r m-

pit sﬂ;a ndﬁ Tu r na ndSh a k ei sgo o dfora b domena ndb e l ly ﬂ( Wenw u19 9 0 ,8 4 Œ 85 ;

I k a i2 0 0 4 ,12 Œ27;Ha r p er19 9 8 ,133).
A ˆ er c onc lud i ng t h i s m a i n p a r t of t he t e x t , t he
Yi n s h u
 i n its t h i rd a nd ˙ na l
m a i n p a r t d e a l s w it h e t iolog y a nd t he pre vent ion of d i s e a s e s , fo c u si ng p a r t ic u l a rly

onc l i m at icc h a nge si nc ombi n at ionw it ha nu n s t a bled ie t ,e xc e s si veemot ion s ,a nda

l i fest ylei nappropr iatetot hesea son.˜etex trecom mendsva r ioust herapies,sucha s

bre at h i ng e xerc i s e s , b o d i ly s t re t c he s , a nd t he c a re f u l t re at ment of t he i nt er ior
qi ,

conclud i ng w it h a n a na log y of physic a l cu lt ivat ion a nd t he f u nc t ion i ng of a

bel lows .
E xe rc i s eRout i ne s
A b out a qu a r t er of t he
Yi n s h u
 i s d e d ic at e d to n a m i ng a nd d e s c r ibi ng b a sic e xer-
c i s e rout i ne s ( Wenw u 19 9 0 , 82 Œ 83; I k a i 2 0 0 4 , 3 Œ12). ˜e t e x t ˙ r s t pre s ent s for t y

pr a c t ic e s , w h ic h c a n b e d i v id e d i nto ˙ ve g roup s a c c ord i ng to b o d y p a r t s a nd

t y p e s of movement s: le gs a nd fe e t , c he s t a nd ne c k , lu nge s , for w a rd b end s , a nd
s hou ld erop ener s .
8

L ˜ ˚ ˛  ˝ ˙ ˆ  F ˜ ˜ ˇ

˜e g r a m m at ic a l s t r uc t u re c h a nge s a ˆ er t h i s ˙ r s t g roup, w h ic h c ompr i s e s
n i nee xerc i s e s .Itre a d sa sfol low s:
L i ˆ i n g one s h i n a c r o s s t he op p o s it e t h i g h a nd mov i n g it up a nd d ow n t h i r t y
1.

t i me si sc a l le dC r o s s i n g˜ i g h s .
E x t e nd i n g t he s h i n , t he n p oi nt i n g a nd  e x i n g t he t o e s t h i r t y t i me s i s c a l le d
2 .

Me a s u r i n gWor m .
 9
Pl a c i n gt hefe e tp a r a l le l ,t he nr o c k i n gb a c ka ndfor t ht h i r t yt i me si sc a l le dS h i ˆ-
3.

i n gTo e s .

E x t e nd i n g t he s h i n , s t r a i g ht e n i n g t he he e l , a nd r o c k i n g t h i r t y t i me s i s c a l le d
4 .

˜ ePa r a p e t .

S t re t c h i n gt het o e s ,t he nr a i s i n ga ndr o c k i n gt he mt h i r t yt i me si sc a l le dS t re t c h
5.

Move .

B e nd i n g t he s h i n s , a lt e r n at i n g r i g ht a nd le ˆ , for w a rd a nd b a c k t h i r t y t i me s i s
6 .

c a l le dFor w a rdP u s h .

Ru b bi n gt hes h i nw it ht heop p o s it efo ot ,mov i n ga lon git sf r onta ndb a c kt h i r t y
7.

t i me si sc a l le d[u n n a me d].

E x t e nd i n gt hefe e ts t r a i g htfor w a rdt h i r t yt i me si sc a l le dS t re t c h i n gYa n g .
8 .

Ru b bi n gt heb a c k soft hefe e tt h i r t yt i me sone a c hs id ei sc a l le d[u n n a me d].
9.

Un l i ke t he exercise s i n t he
D a o y i n t u ,
 wh ich clea rly stood i n isolat ion, t he se
n i ne pr ac t ice s , each u nder t a ken t h i r t y t i me s i n rhy t h m ic a l movement , may wel l
for m a st a nd i ng sequence. ˜e set foc u se s on legs a nd lower joi nt s , such a s h ips ,

k nee s , a n k le s , a nd toe s , ac t ivat i ng t he s y nov ia l u id a nd work i ng t he s a r tor iu s

mu scle s to en ha nce ex ibi l it y a nd pre vent st i ˘ ne s s . Work i ng w it h bot h t he i n ner

a ndout erle gs ,t he ya l s os t i mu l at et hec h a n ne l st h atr u nt h rou g ht hem :t hes ple en ,

l iver,a ndk id ne ymer id ia nsont hei n nerlegs;t hestomach,ga l lbladder,a ndbladder

cha n nels on t he outer legs . Mov i ng t he toe s si m i la rly not on ly en ha nce s ex ibi l it y

a nd pre vent s a r t h r it is , but a lso enga ge s t he nu merou s poi nt s on cha n nels end i ng

t here.I nadd it ion,someexercise sen ha nceba la ncea s ,forex a mple ,whenonema s-
8 .  L i L i n g d i v i d e s t h e fo r t y e x e rc i s e s i nt o t h r e e g r ou p s : l owe r- b o d y m ove m e nt s (#1Œ 9), h e a d a n d
n e c k(#10 Œ16),a n dh ip s ,b a c k ,a n du p p e rl i m b s(#17Œ 4 0)(19 93,337Œ339).

9.  ﬁMe a s u r i n g Wo r m ,ﬂ a s D on a l d H a r p e r p o i nt s ou t , i s a l s o t h e n a m e o f a s e x u a l p o s i t i on i n t h e

M aw a n gdu it e x t
Hey i n y a n g
(19 9 8 ,132).

s a ge sonesh i nw it ht hesoleoft heoppositefootŠapr ac t icet hata lsost i mu late st he
ro otp oi ntoft hek id ne ymer id i a na ndt hey a ngc h a n ne l sont hes h i n .
B˝˘   ˝ ˙ ˆ  N ˜ ˘

˜e nex t se ven exercise s , plu s one l isted a bit f u r t her dow n, foc u s on t he neck
a nd back . ˜e y a l l beg i n w it h t he s a me i nst r uc t ion (ﬁ i nterlace t he ˙ ngers at t he

back ﬂ) a nd det a i l a va r iet y of bend s , for wa rd a nd back, r ig ht a nd leˆ . From here

onw a rd ,  t he  g r a m m a r  c h a n ge s .  I n s t r u c t ion s  now  b e g i n  w it h  t he  n a me  of  t he  pr a c
-
t ic e ,t hend e s c r ib et herout i ne ,butt he ynolongerg i vet henu mb erofre p e t it ion s:
10
H a m s t r i n g S t re t c h : i nt e r l a c e t he ˙ n ge r s [ l it . ﬁ j oi n t he h a nd s ﬂ] at t he b a c k a nd
1.

b e ndfor w a rd(#10).
Upw a rd G a z e : i nt e r l a c e t he ˙ n ge r s at t he b a c k , t he n lo ok up a nd t u r n t he he a d
2 .

( # 1 1) .

B e nd a nd G a z e : i nt e r l a c e t he ˙ n ge r s at t he b a c k a nd b e nd for w a rd , t he n t u r n
3.

t hehe a dt olo okatyou rhe e l s(#12).

S id ea ndB a c k :i nt e r l a c et he˙ n ge r satt heb a c k ,t he nle a ns id e w ay sa ndt u r n[t he
4 .

he a d]t ow a rdt he[op p o s it e]s hou ld e r(#13).

D uc k i n Wat e r : i nt e r l a c e t he ˙ n ge r s at t he b a c k a nd move t he he a d b a c k a nd
5.

forth(#14).

R o t a t i n g  S t r e t c h :  i nt e r l a c e  t h e  ˙ n g e r s ,  r a i s e  t h e  a r m s ,  a n d  t w i s t  b a c k w a r d  (#15).
6 .

Upr i g htSw i ve l :i nt e r l a c et he˙ n ge r satt heb a c k ,c ont r a c tt hene c k ,a ndt u r nt he
7.

h e a d  (#16 ) .

Sn a k e Wr i g g le : i nt e r l a c e t he ˙ n ge r s at t he b a c k , c l ic k t he t e e t h , a nd s w i ve l t he
8 .

he a da r ou nd(# 21).
A si nt hepre c e d i ngs e t ,t hee xerc i s e sh avel a r ge lyd e s c r ipt i veapp e l l at ion sr at her
t ha n a n i ma l na mes or color f u l metaphors. ˜ey encou rage a w ide ra nge of mot ion
i n t he torso a nd st retch t he chest muscles a s t he a r ms a re bent back wa rd a nd t he

˙ ngersi nterlaced ,oˆenw it hpa l msfaci ngout.˜eyst reng t hent heerec tormuscles

i nt heback,a idt hever tebra la l ig n mentoft heneck,reverseg rav it yont henecka nd

spi ne, relea se ver tebrae t hat have moved for wa rd back i nto t hei r proper place, a nd

create a st retch w it h rotat iona l pressu re. A l l t hese have t he e˘ec t of a sel f-i nduced

c h i ropr a c t ics e s sion ,he lpi ngt heb one sa ndmu s c le si ntoprop era l i g n ment .
B e sid e s op en i ng a nd a l i g n i ng t he ne c k a nd b a c k , t he e xerc i s e s a l s o s t re t c h t he
a r ms a nd t hereby open t he che st a nd shou lders . Doi ng so, t he y st i mu late va r iou s
10 .  Nu m b e r s i n p a r e nt h e s e s r e fe r t o t h e o rd e r i n w h i c h t h e e x e rc i s e s o c c u r i n t h e t e x t . I a d d e d t h e
nu m b e r sa tt h eb e g i n n i n go fe a c he nt r yfo re a s i e rr e fe r e n c e .

c h a n ne l s r u n n i ng t h rou g h t he c he s t , s hou ld er s , a nd a r m s , s uc h a s t he lu ngs a nd
he a r t mer id i a n s on t he i n sid e of t he a r m s a nd t he l a r ge a nd sm a l l i nt e s t i ne c h a n
-
ne l sont he i rout sid e .A sM ic h a e lWo o dp oi nt sout ,more over,ﬁs t re t c h i ngt hes hou l
-
dersdow nwa rdisi mpor t a nttofoster i ngapost u ret hatpromote sapa r a s y mpat het ic

re s p on s e (re l a x at ion). ˜ i s i s t he opp o sit e of t he s y mp at he t ic (˙ g ht- or- i g ht) p o s
-
t u re of t he ‚ t u r t le ne c k ,™ w here t he s hou ld er s a nd t he ne c k c ont r a c t a nd t i g ht en .ﬂ
11

˜eworkw it ht heha nd scla spedbeh i ndt heback,moreover,isa lsorem i n iscentof

t he pose Yoga Mud r a i n yog ic pr ac t ice , a st a nd i ng or k neel i ng for wa rd bend w it h

ha nd s i nterlaced beh i nd t he back a nd reach i ng up towa rd t he cei l i ng. ˜ is pose is

ex pl icit lya s sociatedw it hsu r rendera ndaps ycholog ic a lrelea seoftension,a l low i ng

pr a c t it ioner stoﬁ le tgoi na l la s p e c t soft he i rb e i ng ﬂ(L e e19 9 7,79).
L ˙ ˚ ˜ ˛

To b a l a nc e t h i s emph a si s on t he upp er b o d y, t he ne x t s e t of pro c e du re s fo -
c u s e s a ga i n more s t rong ly on t he le gs , enc ou r a g i ng pr a c t it ioner s to hold a lu nge

p o sit ionw h i leb end i ngors t re t c h i ng :
Sn a p pi n g Y i n : pl a c e one fo ot for w a rd [w it h b e nt k ne e], i nt e r l a c e t he ˙ n ge r s ,
1.

b e ndfor w a rd ,a ndho okt he ma r ou nd[t hek ne e](#17).
D r a gonF lou r i s h :s t e ponele gfor w a rdw it hb e ntk ne ew h i les t re t c h i n gt heot he r
2 .

le gb a c k ,t he ni nt e r l a c et he˙ n ge r s ,pl a c et he mont hek ne e ,a ndlo okup(#19).

L owe r B a c k S t re t c h : s t e p one le g for w a rd w it h b e nt k ne e w h i le s t re t c h i n g t he
3.

ot he rle gb a c k ,t he ni nt e r l a c et he˙ n ge r s ,t w i s t ,a ndre vol veb a c k w a rd s(# 2 0).

[R e a c h i n g ] B e low : s t e p one le g for w a rd w it h b e nt k ne e w h i le s t re t c h i n g t he
4 .

ot he rle gb a c k ,t he nl i ˆonea r ma nds t re t c hitw it hv i gor(#31).
Aga i n,t heph ra si ngisfor mu la ic ,repeat i ngt hesa meba sici nst r uc t ionsi nt h reeout
of fou r exercises. Two i nvolve for wa rd bends, a nd t wo encou rage upwa rd st retches,

t husprov id i ngagoodba sicmenuofmovesf romalu ngeposit ion.Lu ngesi ngenera l,

a sa lsot heva r iousWa r r iorposesi nyoga ,st reng t hent hequad r icepsmuscles,engage

t heabdom i na ls,opent heh ips,a ndst retcht hef rontoft hetorso,engag i ngt helower

backa ndopeni ngt hechest.Besidest hei l iapsoaa ndisch iamuscles,t heya lsoexer ta

rot at ion a l pre s s u re on t he low b a c k i n a s e l f- c h i ropr a c t ic f a s h ion . I n t er m s of C h i
-
ne s e me d ic i ne , t he y a c t i v at e t he c h a n ne l s t h at r u n t h rou g h t he h ip a re a ( l i ver, k id
-
ney,a ndspleen)a swel la st hoser u n ni nga longt heback(ga l lbladder,bladder).Ast he

h ip s a re s t re t c he d , f u r t her more , t he lower p e l v ic o or i s op ene d , i nc re a si ng aw a re
-
nessof t he per i neu m, t he sma l l muscle ju nc t u re bet ween t he a nusa nd t he genita ls,
11.Pe r s on a lc o m mu n i c a t i on ,O c t o b e r2 0 0 5.

w h ic hi nyogai st hes e atoft heRo otL o c k(
m˛labhanda ;
Iyenga r1976,34 4 Œ34 6)a nd
i n  C h i ne s e  me d ic i ne  t he  lo c at ion  of  t he  ˙ r s t  p oi nt  of  t he  C onc e pt ion  Ve s s e l  (
renmai
Zg
), k now n a s Me e t i ng Yi n (
h u iy i n
). B ot h a re c on sid ere d e s s ent i a l i n k e e p
-
i ngener g yi nt heb o d ya ndi na nupw a rd-ow i ngmot ion(Koh n2 0 0 5,59).
F ˝  ˆ  B ˜ ˙ ˆ ˛
˜e ne x t s e t i s a l l a b out for w a rd b end s . S ome a re e xe c ut e d s t a nd i ng upr i g ht
w it hle gsh ip -w idt hap a r ta ndp a r a l le l ,a ss how ni ns ome
D a o y i n  t u
i l lu s t r at ion s ;
ot her s i nvol ve a w id er s t a nc e a nd t he t w i s t i ng of t he upp er b o d y a s t he a r m s

re a c hfort hele gsort heo or.Hereweh avet hefol low i ng :
Tw i s t i n gt heTa i lB one :w it hb ot hh a nd s[t e x tm i s s i n g ](# 2 2).
1.

G re at S pre a d : pl a c e b ot h h a nd s on t he  o or w it h v i gor, t he n s t e p t he fe e t b a c k
2 .

a ndfor t hb e t we e nt he m(# 2 3).
[C h a ra c t e r s m i s s i n g ]
3 .

12
: s pre a d t he le g s w id e a nd b e nd t o hold t he le ˆ fo ot w it h
t her i g hth a nd ;a lt e r n at er i g hta ndle ˆ(# 2 4).

L i m b s D r op pi n g : pl a c e t he h a nd s on t he h ip s , t he n t w i s t one a r m for w a rd t o -
4 .

w a rdt hefe e ta ndb e nd(# 2 5).

G i b b onHold :holdt hele ˆfo otw it ht her i g hth a nda ndt w i s tt hele ˆh a ndb a c k
5.

a syoub e ndt ot her i g hta ndle ˆ(# 2 6).

Tr iple [S t re t c h]: r a i s e b ot h a r m s h i g h a nd [w h i le b e nd i n g ] e x t e nd t he m for-
6 .

w a rd ,t he noutt ot hes id e s(# 27).

H a n g i n gFor w a rd :b e ndfor w a rd ,r a i s eb ot hh a nd sa ndlo okupa si flo ok i n gfor
7.

s ome t h i n g(# 2 8).

Y i nS t re t c h :i nt e r l a c et he˙ n ge r sw it hp a l m sf a c i n gouta ndl i ˆt he m ,t he nb e nd
8 .

for w a rda sf a ra syouc a n(#33)
˜e seexercise si ncludecla s sicva r iat ionsoft hefor wa rdbendt hata reexec uted
i n bot h na r row a nd w ide st a nce a nd by br i ng i ng eit her bot h ha nd s or on ly one
ha nddow n.˜e yen ha nceex ibi l it yi nt hetorso,opent heh ips ,a ndst reng t hent he

legs .L eng t hen i ngt heback,t he yworkont hey a nga spec toft hebodya ndhelpea se

tension i n t he lower back . Encou r a g i ng t he abdom i na ls to cont r ac t v igorou sly,

moreover, i n combi nat ion w it h deep breat h i ng a nd foc u si ng t he at tent ion, t he y

a l s oa l lowt here le a s eoft hefe a rorﬁre dl i g ht ﬂre e x(Ha n n a19 8 8 ,4 9).
Yoga ,to o,h a sb ot hn a r rowa ndw id e -a ng le dfor w a rdb end s .˜ec l a s sicn a r-
rowb endi sc a l le d
ut t ˜ n ˜ s a n a
a ndi ss a idto
12 .  Fr o m a l a t e r pr e s c r ip t i on o f a s i m i l a r p o s e u s e d a g a i n s t b a c k p a i n t h i s m ay we l l b e c a l l e d Fo r-
w a r d  H o l d .

c u res t om a c hp a i n sa ndt onet hel i ve r,t hes ple e n ,a ndt hek id ne y s .

.

.

.

˜ ehe a r t b e at s
a re s lowe d d ow n a nd t he s pi n a l ne r ve s re ju ve n at e d . A ny d e pre s s ion fe lt i n t he m i nd
i s re move d i f one hold s t he p o s e for t wo m i nut e s or more . ˜ e p o s t u re i s a b o on t o

p e oplew hoge te xc it e dqu ic k l ya sits o ot he st hebr a i nc e l l s .(Iye n g a r19 76 ,93)
˜e w id e -a ng le d for w a rd b end i s c a l le d
p˜ d ˝t t ˜n ˜ s an a .
 It s t reng t hen s t he le gs
a ndi nc re a s e sblo o dowtot hebr a i n(Iyenga r19 76 ,85).I na d d it ion ,t het w i s t i ng
mot ion spre s c r ib e di nt he
Yi n s h u
l i s ta l s os t reng t hent herot atorc u ˘mu s c le sa nd
enc ou r a ge a leng t hen i ng of t he sid e mu s c le s of t he b o d y. ˜e y t here by prov id e

rot at ion a l pre s s u re on t he lower b a c k a s we l l a s a long t he m id d le s pi ne a nd he lp

re l ie ve s c ol io si s , oˆ en c au s e d by t r au m a a nd a p ot ent i a l c au s e of m ajor d i s c om-

for t s(Ha n n a19 8 8 ,8 0).
S  ˆ˜O˜ ˙ ˜ ˛

˜el a s tg roupof
Yi n s hu
pr a c t ic e sd e a l sa ga i nw it ht heupp erb o d ya nd
fo c u s e sonmovement soft hea r m sa nds hou ld er s ,en h a nc i ngmot ioni nt he

upp erb o d ya ndi nc re a si ngs t reng t ha nde x ibi l it y :
R e ve r s e Rot at ion : i nt e r l a c e t he ˙ n ge r s , b e nd for w a rd , a nd lo ok up, mov i n g t he
1.

a r m sf r oms id et os id e(#18).
A r mP u nc h :pr op e lb ot ha r m sfor w a rda si fh it t i n gs ome one(# 29).
2 .

Poi nt i n g B a c k : i nt e r l a c e t he ˙ n ge r s , r a i s e t he m ove r he a d , a nd b e nd b a c k a s f a r
3.

a sp o s s i ble(#3 0).

Ti ge rS t re t c h :pl a c eonefo otfor w a rd ,r a i s eonea r m ,a ndb e nd(#32).
4 .

Ya n g S t re t c h : i nt e r l a c e t he ˙ n ge r s , s t re t c h t he a r m s for w a rd , a nd lo ok up a s f a r
5.

a syouc a n(#3 4).

D ou ble D e e r : r a i s e b ot h a r m s , pu s h up, t he n b e nd for w a rd a s f a r a s you c a n
6 .

(# 3 5 ) .

Ti ge r C r ouc h : w it h a r m s p a r a l le l , r ot at e t he s hou ld e r s up a nd b a c k , a lt e r n at i n g
7.

ont her i g hta ndle ˆ(#3 6).

L e a pi n gTo a d :w it ha r m sp a r a l le l ,s w i n gt he mt ot her i g hta ndle ˆ ,upa ndd ow n
8 .

(# 3 7 ) .

C a r t C ove r : w it h a r m s p a r a l le l , s w i n g t he m out w a rd t o t he r i g ht a nd le ˆ , t he n
9.

lowe rt he ms t r a i g htd ow na nds w i n gt he mb a c ka ndfor t h(#3 8).

No s et oB e l l y :b e ndfor w a rda ndl i ˆb ot ha r m st ot her i g hta ndle ˆ(#39).
10 .

C a lc u l at i n g Wol f : pl a c e t he h a nd s b e ne at h t he i r re s p e c t i ve a r mpit s a nd r ot at e
11.

t hec he s t(# 4 0).

Wa r r ior Poi nt i n g : w it h t he le ˆ fo ot for w a rd , u s e t he le ˆ h a nd t o p oi nt t he ˙ n-
12 .

ge r sfor w a rd ,s t re t c h i n gt hea r m(# 41).

E mpha si zi ng movement i n t he shou lder a nd a r m joi nt s , t he se exercise s en-
h a nc e t he ow of s y nov i a l u id a nd op en t he joi nt s i n t he upp er b o d y. ˜e y
st reng t hent hefa sciamu scle sa longt heupperspi ne;relea setensionsf romt hei l iap -

soamu scle s ,wh ichtendtoholdemot iona lt r au ma ;a ndworkt hele v it atormu scle s ,

w h ic hre a c hf romt hes hou ld erbl a d e stot hetopoft hene c k .Att hes a met i me ,t he y

s t i mu l at e t he
qi
-owt h roug ht heupperche st ,shou lders ,a nda r msa ndencou r a ge
asenseoff reedoma ndea se.˜e yhelpex tendpeople™sreacha ndwa r mupt hebody

t h rou g hrhy t h m ic a ls w i ng i nga ndb a c k-a nd-for t hmovement s .
Ta k en toge t her, t he for t y
Yi n s hu
e xerc i s e s prov id e a n i nt e g r at e d a nd c om-
ple t e workout for t he b o d y, b end i ng , s t re t c h i ng , a nd t w i s t i ng it s v a r iou s p a r t s

a nda c t i v at i nga l lt hed i ˘erentjoi nt sa ndmu s c le s .˜e ya ree a s ytole a r na ndc a n

b e done i n ver y l it t le s p a c e . L i k e mo s t pr a c t ic e s d e pic t e d i n t he
D a o y i n t u ,
 t he y
a re u nd er t a k en w h i le s t a nd i ng , a lt hou g h s ome c ou ld a l s o b e e xe c ut e d w h i le

k ne e l i ng or sit t i ng . Supplement i ng t he v i s u a l i n for m at ion of t he
D a o y i n t u
i n
v a r iou s w ay s , t he y pre s ent a we l l- s t r uc t u re d a nd c le a rly i nt e g r at e d s y s t em t h at

en h a nc e sover a l lmobi l it ya ndt hu sc ont r ibut e stog re at erhe a lt ha ndwe l l-b e i ng .
He a l i ngMo d a l it ie s
Fol low i ng it s pre s ent at ion of t he s e for t y e xerc i s e s , t he t e x t move s on to fo c u s on

t heme d ic a lu s eoft hepr a c t ic e s .B e g i n n i ngw it ht hec ond it iontob ereme d ie d ,it

c ont a i n s a tot a l of for t y-˙ ve it em s (#4 2 Œ 8 6 ; Wenw u 19 9 0 , 83 Œ 85 ; I k a i 2 0 0 4 ,

12 Œ27), s ome of w h ic h i nc lud e more t h a n one p o s sible t re at ment . ˜e pr a c t ic e s

c a n b e d i v id e d a c c ord i ng to t y p e s of a i l ment s , b o d y p o s t u re s , ut en si l s , a nd v a r i-

ou s ot her c h a r a c t er i s t ic s . S e ver a l i n s t r uc t ion s c lo s e ly re s emble pr a c t ic e s a l re a d y

out l i ne di nt hepre v iou ss e c t ionorpre s c r ib eac ombi n at ionoft hem :
Fore x a mple ,av a r i at ionoflu nge si st hefol low i ngw a l k i nglu nge :
Tore l i e vet e n s emu s c le s :S t a ndw it hle g sh ip -w idt ha p a r ta ndholdb ot ht h i g h s .˜ e n
b e ndt hele ˆle gw h i les t re t c h i n gt her i g htt h i g hb a c k ,re a c h i n gt hek ne et ot he o or.

O nc ed one ,[c h a n gele g sa nd]b e ndt her i g htle gw h i les t re t c h i n gt hele ˆle gb a c ka nd

re a c h i n gt h atk ne et ot he o or.R e p e att h re et i me s .(# 47).
Ju s t l i k e t he yoga p o s e Wa r r ior I
(v ˚ra bh a dr˜ s an a),
 wh ich is s a id to ma ke ﬁt he legs
s h a r p era nds t ronger,re l ie vec r a mpi nt hec a l fa ndt h i g hmu s c le s ,a ndbr i nge l a s t ic
-
it y to t he leg a nd back mu scle sﬂ (Iyenga r 1976 , 73), t h is pr ac t ice is good for t he
mu scle s of t he back a nd lower body. It opens t he h ips a nd tone s a nd st retche s t he

v a r iou sa s p e c t soft hele gs .
A not herv a r i a ntonlu nge si sre c om mend e dtore l ie ve
qi
-d isr upt ionsorcr a mps

i n t he mu scle s a nd i nte st i ne s . Lu ng i ng w it h t he leˆ foot for wa rd a nd t he r ig ht leg
b a c k ,onego e si ntoat w i s tbyb end i ngt her i g hth a ndatt hee lb owa ndlo ok i ngb a c k

over t he le ˆ s hou ld er. A ˆ er t h re e re p e t it ion s on b ot h sid e s , one i s to m a i nt a i n t he

lu ngeposit ionwh i ler a isi ngonea r matat i mea ndt henbot ha r msupa sfa ra sone

c a n (e a c h t h re e t i me s), b end i ng t he b a c k a nd op en i ng t he tor s o (# 69).
13
 ˜e idea
s e em stob et h att hes t re t c h i ngoft hele gsa nda r m sop en sblo c k a ge si nt hee x t rem i
-
t ie sw h i let het w i s t i nga ndop en i ngoft hea b dom i n a la re aa id st hei nt e s t i ne s .Si m i
-
l a rly, t he lu ng i ng t w i s t R e ver s e d Tr i a ng le
(pa r iv r t t a t r i k on ˜ s a n a)
 i n yoga not on ly
ﬁtone st het h ig h,c a l f,a ndha mst r i ngmu scle s ,ﬂbuta lsoﬁ i ncrea se st hebloodsupply

to t he lower pa r t of t he spi na l reg ionﬂ (Iyenga r 1976 , 6 6). Aga i n, t he st retch i n t he

le gs en h a nc e s mu s c le p ower w h i le t he t w i s t op en s t he sid e a nd w a i s t mu s c le s , a l
-
low i ngg re at ere x ibi l it ya ndb e t t erc i rc u l at ion .
Av a r i at ionoft hes h i ns t re t c he sd e s c r ib e da b ovei st hefol low i ng :
Tore l i e vea n k lep a i n :P utyou rwe i g hton[ l it .ﬁs t a ndonﬂ]t hei n ne ra n k leoft her i g ht
fo ot a nd s t re t c h t he r i g ht i n ne r c a l f . ˜ e n put you r we i g ht on t he out e r a n k le a nd

s t re t c h t he r i g ht out e r c a l f . A ˆ e r t h i s , put you r we i g ht on t he i n ne r a n k le of t he le ˆ

fo ot a nd s t re t c h t he le ˆ i n ne r c a l f . ˜ e n put you r we i g ht on t he out e r a n k le a nd

s t re t c ht hele ˆout e rc a l f .R e p e att h i st h re et i me sone a c hs id e .(# 4 9)
Here t he c on ne c t ion b e t we en e xerc i s e a nd a i l ment s e em s obv iou s a nd a n at u r a l
w ayof˙ nd i ngre l ie f .
Un l i k e t he e a rl ier i n s t r uc t ion s , w h ic h i mpl ie d t he a lt er n at ion on b ot h sid e s ,
t heme d ic a le xerc i s e ss p e l louti nd e t a i lhowtodoe a c hpr a c t ic e .˜e ya l s oh avea

t end enc y to b e more s p e c i ˙c a b out t he nu mb er of re p e t it ion s a nd t he e x a c t lo c a-

t ionofp a i na ndpr a c t ic e .Fore x a mple ,
t ore l i e ves hou ld e rp a i n :I ft hep a i ni si nt heup p e rs hou ld e r s ,r ol lt he mc a re f u l l y3 0 0
t i me s ;i fiti si nt heb a c koft hes hou ld e r s ,pu l lt he mfor w a rd3 0 0t i me s ;i ft hep a i ni s

i nt hef r ontoft hes hou ld e r s ,pu l lt he mb a c k3 0 0t i me s ;a ndi fiti su nd e rt hea r mpit s ,

d r opt hea r m se a s i l y3 0 0t i me s(# 73 ;H a r p e r19 9 8 ,133)
Aga i n, t he remedy matche s t he a i l ment closely, a nd movement i n t he shou lders
seems appropr iate for rel ie v i ng tension a nd d iscom for t i n t he a rea speci ˙ed . It en-

cou r a ge s a g reat dea l of awa rene s s of where t he pa i n is a nd how t he shou lder joi nt

a nd  it s  nu me r ou s  s u r r ou nd i n g  mu s c le s  c a n  b e  move d  t o  b e s t  h ave  a n  e ˘ e c t .  I s ol at
-
13.As i m i l a rlu n g ee x e rc i s e ,w i t ht h efo r w a rdfo o ta n dh a n da g a i n s taw a l la n dt h eb a c kh a n dont h e
bu t t o c k s ,i ss a i dt or e l i e ves p a s m s ,e s p e c i a l l yi nc h i l d r e n(# 74).

i ng speci ˙c pa r t s a nd cont rol l i ng reexe s t h roug h d i ˘erent iated movement s ha s
been fou nd ver y e˘ec t ive i n r a isi ng awa rene s s of t he st re s s re sponse , t hu s c u r i ng

mu s c let en siona ndv a r iou sk i nd sofre l at e da i l ment s(Fe ld en k r a i s19 72 ,163 Œ16 4).
O t her e xerc i s e s t h at re e c t pr a c t ic e s l i s t e d e a rl ier i n t he t e x t i nc lud e a
me t ho d to re l ie ve h ip p a i nŠit i nvol ve s pl a c i ng t he h a nd s on t he lower b a c k a nd

pre s si ngt hemi nw h i lelo ok i ngupa sf a ra sonec a n ,t henpl a c i ngt heh a nd sont he

but to c k s ,r a i si ngt hehe a d ,a ndb end i ngfor w a rdf romt heh ip,a l lfort h re ere p e t i-

t ion s (#55) Š a nd a t r iple move to re l ie ve c he s t p a i nŠit i nvol ve s l i ˆ i ng t he c he s t

w h i le mov i ng t he a r m s b a c k t en t i me s , s t re t c h i ng t hem for w a rd t en t i me s , a nd

a lt er n at i ngb a c k w a rda ndfor w a rdt ent i me s(# 65).
I n a d d it ion , t he me d ic a l appl ic at ion of t he pr a c t ic e s a l s o pre s c r ib e s i nt e -
g r at e ds e quenc e sofpr a c t ic e sl i s t e de a rl ier.˜u s ,toe a s eb a c kp a i n ,onei stopr a c-

t ic e B e a r A mble a nd For w a rd Hold t en t i me s e a c h , a ˆ er w h ic h one s hou ld s t a nd

w it h le gs w id e a nd b end for w a rd a nd b a c k w a rd t en t i me s , e a c h t i me a l low i ng

one ™s h a nd s to touc h t he g rou nd (#5 4). A not her pre s c r ipt ion , w ho s e b ene ˙t s a re

m i s si ngi nt hem a nu s c r iptbutprob a blyi nvol vet here l ie fofne c kp a i nors t i ˘ ne s s ,

i s to re p e at D uc k i n Wat er a nd Ti ger Tu r n t h i r t y, for t y, a nd ˙ ˆ y t i me s , ly i ng

dow n a nd re s t i ng b e t we en e a c h s e t (# 6 4). To re l ie ve blo c k a ge s of
qi
 i n t he he a d ,
more over, one s hou ld hold t he he a d w it h t he r i g ht h a nd , b end t he ne c k tow a rd

t he r i g ht s hou ld er, a nd s t re t c h t he le ˆ a r m aw ay. C h a nge sid e s a nd re p e at t h re e

t i me s , t hen fol low t h i s up w it h t en re p e t it ion s e a c h of Sid e a nd B a c k , Upw a rd

G a z e ,a ndD uc ki nWat er(# 75).
I n a d d it ion to t he s e s t a nd i ng pr a c t ic e s , t he me d ic a l s e c t ion of t he
Yi n s h u

a l s o h a s a nu mb er of e xerc i s e s i n d i ˘erent p o sit ion s of t he b o d y. S ome i nvol ve

ly i ngdow n at .Fore x a mple ,
t o re l i e ve ne c k p a i n a nd d i ˇ c u lt i e s i n t u r n i n g t he ne c k : L i e d ow n  at , s t re t c h t he
h a nd sa ndfe e t
[n e x t˙vec h a ra c t e r si l l e g i b l e].
˜ e nl i ˆt hehe a df r omf r ontt ob a c ka s
f a r a s you c a n . Ve r y s low l y c ome b a c k t o a s t r a i g ht p o s it ion a nd re s t . R e p e at t e n

t i me s . A ˆ e r w a rd s c ove r t he mout h a nd hold t he bre at h . Wa it u nt i l you s we at a nd

youw i l lfe e lb e t t e r.(# 4 3)
It i s p o s sible t h at t he i nt end e d pl a c ement of t he a r m s a nd le gs here i s to
s t re t c ht hemaw ayf romt hetor s oonad i a gon a ll i ne ,s ot h att heb o d ylo ok sl i k ea n
X w hen s e en f rom a b ove . ˜ i s a l low s a m a x i mu m s t re t c h i n t he f ront a nd b a c k

a nd c au s e s a g re at er i mp a c t of sm a l l movement s , s uc h a s t he l i ˆ i ng of t he he a d .

W hen one l i ˆ s t he he a d a nd move s it for w a rd , t he s pi n a l c olu m n i s s t r a i g ht ene d

a nd t he mu s c le s of t he ne c k a re t i g ht ene d , t hen re le a s e d . ˜e hold i ng of t he

t hu mbatt heendm ayh avetodow it ht hepre s enc eoft hea c u-p oi ntMe e t i ngVa l-

le y(He g u
}ã
)i nt heb onec r a d leb e t we ent hu mba ndi nd e x˙ nger.A l s ok now n
a s t he endor ph i n p oi nt , it i s s a id to a c t i v at e p o sit i ve br a i n c hem ic a l s a nd a l low a
fe e l i ngofe uphor i aa ndwe l l-b e i ng ,t hu sa ga i nre le a si ngt en sion sf romt heb o d y.
Si m i l a rly, to re l ie ve i nt e s t i n a l ob s t r uc t ion , one s hou ld l ie  at on one ™s b e l ly,
w it h t he c h i n s upp or t e d on a low pi l low a nd t he ˙ nger s i nt erl a c e d b e h i nd t he

ne c k . W h i le t he p at ient i s hold i ng h i s or her bre at h , s ome one e l s e pre s s e s dow n

on t he h ip a nd lower b a c k a re a . Ne x t , t he p at ient v i gorou s ly l i ˆ s t he but to c k s to

b endt heb a c ki nt heopp o sit ed i re c t ion .˜ i si sre p e at e dt h re et i me s ,w it hf u r t her

a s si s t a nc e s hou ld t he p at ient b e to o we a k to l i ˆ t he but to c k s a lone (#53). ˜ i s

pr a c t ic eprov id e ss t rongpre s s u reont hei nt e s t i ne sc ombi ne dw it hav i gorou sa nd

s ud d enc ont r a c t ion ,b ou ndtore le a s epre s s u re si nt heb o d y.
A not herly i ng- dow ne xerc i s ei sforlowerb a c kp a i n .Ly i ngonone ™sb a c k ,one
s hou ld ro c k t he p a i n f u l a re a b a c k a nd for t h t h re e hu nd re d t i me s Šp o s sibly w it h

k ne e s b ent i nto t he c he s t . A ˆ er t h i s , l i ˆ t he le gs up s t r a i g ht to n i ne t y d e g re e s ,

p oi nt t he to e s , a ndŠw it h h a nd s hold i ng onto t he m atŠv i gorou s ly l i ˆ t he but-

to c k sa ndlowerb a c kupt h re et i me s(#5 6).Si m i l a rly,areme d yforf at i g ueh a st he

p at ient l ie dow n w it h k ne e s b ent i nto t he c he s t a nd do t h i r t y rou nd s of s pi n a l

ro c k i ng , t hen s t re t c h out w it h v i gor (# 63). E it her pr a c t ic e op en s t he
qi
- c h a n ne l s
i n t he tor s o t h rou g h v i gorou s c ont r a c t ion a nd e x p a n sion of t he mu s c u l a r a nd

i nt e s t i n a l s y s t em s . ˜e y b ot h a l s o i nvol ve s pi n a l ro c k i ng , w h ic h s t i mu l at e s t he

t i s s ue s a nd ner ve s a long t he b a c k w h i le s oˆ ly enga g i ng t he ere c tor s pi n a e mu s -

c le s , w h ic h hold up a nd move t he s pi n a l c olu m n . B y s t rong ly enga g i ng t he a b -

dom i n a l mu s c le s , t he pr a c t ic e s he lp to re l ie ve b a c k p a i n , si nc e t he t r a n s ver s e

a s p e c t of t he mu s c le s for m s a g i rd le a rou nd t he b e l ly a nd t hu s i nt i m at e ly c on-

ne c t stot helowerb a c k .A ndt hepr a c t ic e sa l s oe a s ef at i g uebyop en i ngblo o dow

tot hei nt e s t i ne sa ndm ajormu s c leg roup soft hetor s o.
˜e ot her m ajor p o sit ion of t he b o d y i s to sit , k ne e l , or s qu at on t he o or.
A mongk ne e l i nge xerc i s e s ,onei nvol ve sas t re t c hoft heh a m s t r i ngsa ndt h i g h s:
Tore l i e vet h i g hp a i n :S itupr i g ht ,s t re t c ht hele ˆle gfor w a rdw h i ler ot at i n gt her i g ht
a r md ow nt obr i n gt he mt o ge t he rw it hs omev i gor.˜ e ns t re t c ht her i g htle gfor w a rd

w h i ler ot at i n gt hele ˆa r md ow nt obr i n gt he mt o ge t he r.R e p e att e nt i me s .(#51)
O t her s e at e d e xerc i s e s i nvol ve t he ﬁ d i g n i ˙e d k ne e l ﬂ (
we izu o
rD
), i n wh ich
one k ne e touc he s t he o or w it h but to c k s re s t i ng on t he c a l f w h i le t he ot her k ne e i s
upr ig ht ,t heh ipsa reopen,a ndt hebackisst ra ig ht.Forexa mple,forlowerbackpa i n,

one s hou ld m a i nt a i n one le g k ne e l i ng w h i le pre s si ng t h at h a nd on t he o or to s up
-
por t onesel f, t hen st retch t he ot her leg away hold i ng its toes w it h t he ha nd on t hat

sid e(#59).˜ i spr a c t ic e ,notu n l i k eayogae xerc i s ec a l le dHeronPo s e(
krounch ˜ san a ;

Iyenga r 1976, 158 Œ159), st retches t he ha mst r i ngs on one side wh i le leng t hen i ng t he
quad r iceps on t he ot her, a l l t he wh i le cont rac t i ng t he abdom i na l muscles a nd t hus

e xer t i ng a c er t a i n t en sion on t he i nt e s t i ne s . A v a r i at ion of t h i s p o s e i n t he
Yi n s h u ,

for we a k ne s s i n t he le gs , i s to s t re t c h one le g aw ay w h i le t he opp o sit e h a nd pu s he s

dow n on t he t h i g h (# 6 0). ˜e s e a re a mong t he more a c rob at ic move s l i s t e d i n t he

t e x t ,re qu i r i ngago o ds en s eofb a l a nc e ,e x ibi l it yi nt heh ip s ,a ndlo o s eh a m s t r i ngs .
A not her e xerc i s e e xe c ut e d i n d i g n i ˙e d k ne e l i s for c he s t p a i n . K ne e l i ng on t he
oor,oneistoholdt heleˆw r istw it ht her ig htha nd ,t henl i ˆw it hv igora ndst retch

t hea r ma sfa ra sonec a n.A ˆerrepeat i ngt h isont heot herside,lowert hea r msa nd

m a s s a ge  t he  f a c e  w it h  b ot h  h a nd s ,  t he n  pl a c e  t he  h a nd s  on  t he  t h i g h s  a nd  b e nd  for
-
wa rda sfa ra spossible(#6 6).˜ isopenst hesidesoft hetorso,encou ragesbloodow

to t he f a c e , a nd e x t end s t he b a c k , re l ie v i ng pre s s u re on t he c he s t f rom d i ˘erent d i
-
rec t ions.A na lter nat ivetot h ist reat ment ,l istedi nt hesa meitem,isafor wa rdbend

w it hle gss t r a d d le dw h i lehold i ngontoap ole .At h i rdi nvol ve st heu s eofas w i ng :
Ta k e a r op e a b out for t y fe e t lon g , t i e it i n t he m id d le , a nd lo op it a r ou nd a b e a m
a b out t e n fe e t o ˘ t he  o or. ˜ e n put a b o a rd i n t he m id d le a nd s t a nd on t he b o a rd

w it h b ot h fe e t , t he h a nd s hold i n g t he r op e . I n t h i s p o s it ion , le a n b a c k w it h v i gor a s

f a ra syouc a n .R e p e att h re et i me s .(# 67)
˜ i s ,to o,enga ge st hele gsa ndb a c k ,w h i lea l low i ngt hea b dom i n a lmu s c le sto
c ont r a c t ,t hu sre le a si ngt en sion sf romt hec he s ta re a .Iti sa l s oa nenjoy a ble

move ,s w i ng i ngb a c ka ndfor t hl i k easm a l lc h i ld .
˜ec h i ld l i k eu s eoft hes w i ng ,t h i st i mei ns e at e dmo d e ,w i l la l s ore l ie ve
d i ˇc u lt yi ne x i ngt hefe e tw henw a l k i ng ,k ne ep a i n ,a ndc olds h i n s .˜e

i n s t r uc t ion sa rea sfol low s:
G e t a pi e c e of wo o d t h at c a n b e e a s i l y c a r ve d , a b out a ˙ s t i n c i rc u m fe re nc e a nd fou r
fe e tlon g .C ove rit se nd s[w it hc lot h]a ndh a n gita b outfou rfe e ta b ovet he o orw it h

ane wr op e .S itont hepi e c eofwo o d ,holdt her op ew it hb ot hh a nd sa ndk ic koutw it h

you rfe e t .D oonet hou s a ndre p e t it ion se a c hi nt hemor n i n g ,atno on ,i nt hee ve n i n g ,

a ndatm id n i g ht ,a ndw it h i nt e nd ay syouw i l lb e˙ ne .(# 4 8)
A not herw aytohe lpw it hk ne ep a i ni stoholdontoas t a ˘w it ht heh a nd
w h i let u r n i ngt hefo oti na ndoutonet hou s a ndt i me s:
I ft her i g htk ne ehu r t s ,holdont oas t a ˘w it ht hele ˆh a nd ,t he nt u r nt her i g htfo oti n

a nd out one t hou s a nd t i me s . I f t he le ˆ k ne e hu r t s , hold ont o a s t a ˘ w it h t he r i g ht

h a nd ,t he nt u r nt hele ˆfo oti na ndoutonet hou s a ndt i me s .

Ne x t , g r a b t he le ˆ t o e s w it h t he le ˆ h a nd a nd pu l l t he m b a c k w a rd s t e n t i me s ,
w h i let her i g hth a nds t i l lhold st hes t a ˘ .˜ e ng r a bt her i g htt o e sw it ht her i g hth a nd
a ndpu l lt he mb a c kt e nt i me sw h i lehold i n gt hes t a ˘w it ht hele ˆh a nd .(#5 0)
˜ i s i s a n e a s y, gent le , a nd f a i rly obv iou s e xerc i s e for t he c ond it ion i n que s t ion .
Fi r s t ,  it  m a k e s  u s e  of  t he  mu s c le s  a r ou nd  t he  a n k le ,  t hu s  re le a s i n g  t e n s ion  f r om

t helowerle ga nde a si ngpre s s u reont hek ne e s .Ne x t ,ith a st hep at ientholdonto

h i s or her to e s , pu l l i ng t hem b a c k a nd for t h , t here by not on ly enga g i ng t he nu
-
me r ou s ne r ve e nd i n g s at t he e nd of t he t o e s but a l s o lo o s e n i n g up t he mu s c le s i n

t he  f r ont  of  t he  fo ot .  ˜ e  pr a c t ic e  s how s  t he  aw a re ne s s  t h at  k ne e  p a i n ,  more

oˆ en t h a n not , or i g i n at e s w it h problem s i n w a l k i ng : pl a c i ng t he to e s a nd mov
-
i ngt hea n k le s .
A not her e xerc i s e t h at i nvol ve s t he he lp of a pi l l a r re l ie ve s we a k ne s s . ˜e p a-
t ient i s to s t a nd upr i g ht w h i le hold i ng onto a pi l l a r w it h b ot h h a nd s , t henŠw it h

s ome one e l s e g r a s pi ng h i s or her h ip Šhold t he bre at h a nd s t re t c h up w it h v i gor

(# 61). ˜ i s leng t hen s t he ent i re b o d y, pu l l i ng dow n tow a rd t he e a r t h , enga g i ng

t he h ip, a nd op en i ng up a long t he pi l l a r. It enc ou r a ge s more a c t i ve
q i

-ow
t h rou g ha l lt hec h a n ne l s ,t hu sre l ie v i ngwe a k ne s sa ndob s t r uc t ion s .
˜e pi l l a r i s a l s o u s e d i n a pr a c t ic e to re l ie ve a fe e l i ng of sic k ne s s or i nju r y.
˜e
Yi n s h u
 s ay s ,
G r a s pap olew it ht her i g hth a nd ,f a c et hew a l l ,holdt hebre at h ,a ndpl a c et hele ˆfo ot
for w a rd a nd up a g a i n s t t he w a l l . R e s t w he n you ge t t i re d . S i m i l a r l y, t a k e t he p ole i n

t he le ˆ h a nd a nd s t e p for w a rd w it h t he r i g ht fo ot a g a i n s t t he w a l l . A g a i n s t op w he n

t i re d .˜ i sm a k e st he
qi
 owd ow nf r omt hehe a d .(# 4 6 ;L o2 0 01b,3 0)
E nga g i ngt helowerb o d yv i gorou s lyop en st heh ip sa nds t re t c he st hele gmu s c le s .
Itpu l l st heener ge t icowdow nw a rda ndt hu sg i ve sre l ie ftoafe e l i ngofsic k ne s s .
Aw a l li sa l s oprom i nenti na ne xerc i s etore l ie vec he s tc onge s t iona ndc ou g h .
It i nvol ve s s t a nd i ng up s t r a i g ht w it h one ™s b a c k a ga i n s t t he w a l l a nd l i ˆ i ng t he

c h i n w it h t he h a nd s , t hen c om i ng aw ay f rom t he w a l l a s f a r a s one c a n , op en i ng

t he c he s t a nd t h ro at a re a (# 72). ˜ i s c a n b e d e s c r ib e d a s a s t a nd i ng b a c k b end ,

c le a rly u s e f u l for w id en i ng t he c he s t a nd s t i mu l at i ng d e e p er bre at h i ng , not u n-

l i k e t he s t a nd i ng mo d i ˙c at ion u s e d i n yoga for C a me l Po s e (
ustr˜sana;
 Iyenga r
19 76 ,87;Fa rh i2 0 0 0 ,c over).
Si m i la rly, to open t h roat block a ge s , one shou ld place t he ha nd s on t he che st ,
l i ˆt hech i n,a ndpu sht hejawfor wa rdsot hatt helowerteet ha reont heout sideof

t heupperteet h.Fromhereoneshou ldlookupt h reet i me sw it hv igor,open i ngt he

t h roat a rea . Shou ld t he conge st ion be debi l it at i ng , someone else c a n st a nd beh i nd

t hepat ienta ndholdh isorherch i n(#76).I neit herc a se ,t heempha sisisonopen i ng
t heconst r ic teda reaa ndrelea si ngtensioni nt heche sta ndt h roatmu scle s .
I n c ont r a s t to t he s e s t r a i g ht for w a rd a nd si mple e xerc i s e s , ot her s s e em c om-
ple x a nd m ay b e e ven a bit du biou s . To e a s e s tom a c h a c he , for e x a mple , h a ng a

rop e over a b e a m , t hen ge t s ome one e l s e to l i ˆ you a fe w i nc he s o˘ t he o or, s o

t h at you h a ng f rom t he rop e . I n t h i s p o sit ion , s w i ng t he le gs b a c k a nd s t re t c h

v i gorou s ly t h re e t i me s . Ne x t , l ie dow n on t he b e l ly w it h you r fe e t a ga i n s t a w a l l ,

m a k i ng s u re t h at b e l ly, t h i g h s , a nd k ne e s a re a l l on t he m at . I nt erl a c i ng t he ˙ n-

ger s u nd er t he c he s t , pu s h up f rom t he o or a nd s low ly l i ˆ t he he a d i nto a p o si-

t ion not u n l i k e t he yoga p o s e c a l le d C obr a (
bhujang˜ s an a ;
 Iyenga r 19 76 , 10 7).
R e le a si ng t h i s , go i nto a n upp er b a c k s t re t c h by l i ˆ i ng t he but to c k s w it h v i gor

w h i lepu s h i ngt hec he s ttow a rdt heg rou nd ,amoverem i n i sic entofP uppySt re t c h

i n yoga (# 70). A ga i n , t h i s i s to b e re p e at e d t h re e t i me s , enc ou r a g i ng e x ibi l it y i n

t he mu s c le s of t he upp er b o d y a nd op en i ng t he tor s o i n v i gorou s b a c k a nd for t h

movement .O nt heot herh a nd ,its e em sabitv i gorou sfors ome onea l re a d ys u ˘er-

i ng f rom s tom a c h a c he a nd i nd i ge s t ion . ˜e e xerc i s e i s one of t ho s e i n s t a nc e s

w heret hec u rem ayb ewor s et h a nt hesic k ne s s .
A not her r at her u nu s u a l pr a c t ic e i nvol ve s t he i n h a l at ion of g r a i n v ap or s to
i nc re a s e y i n-
q i ,
t he i n herent v it a l it y of t he p er s on t h at d e t er m i ne s s e x u a l prow-
e s s , pro c re at i ve p ower, a nd over a l l he a lt hŠ a fe e l i ng of b e i ng c o ol , c a l m , br i g ht ,

a ndre s ou rc e f u l(L o2 0 0 0 ,57).˜ei n s t r uc t ion sa rea sfol low s:
S qu at low w it h t h i g h s s t r a d d le d . E a s e you r m i nd o ˘ fo o d , t he n , w it h t he le ˆ h a nd
pre s s i n gont heg r ou nd ,t a k eab ow lofc o ok e dg r a i ni nt her i g hth a nda ndmoveiti n

f r ontofyou rmout h .I n h a let he
qi
oft hec o ok e dg r a i na smuc ha syouc a n ,t he ne atit .
Ne x t ,lowe ryou rt h i g h st ot heg r ou nd ,b e ndfor w a rdf r omt hew a i s t ,a nde x t e ndt he

lowe r a b d ome n a s muc h a s you c a n . Hold t he s a l i v a a nd d o not s w a l low. R e p e at

a g a i n ,s t op pi n ga ˆ e rt het h i rdt i me .(#57;H a r p e r19 9 8 ,133)
˜ i s i nt e g r at e s a n e xerc i s e c a l le d R e le a si ng Yi n , w h ic h i nvol ve s a s e at e d for-
w a rd b end a nd a b dom i n a l e x t en sion (# 6 8), w it h
qi
-i n h a l at ion . Phy sic a l ly, t he
pr a c t it ioner i s i n t wo b a sic p o s t u re s , a low s qu at (
ku a

) w it h t he t h i g h s s pre a d
aw ay f rom t he b o d y a nd a s e at e d p o s e w it h t he t h i g h s pre s s e d to t he g rou nd a nd
t he s ole s of t he fe e t touc h i ng . ˜e pr a c t ic e a l s o i nvol ve s d ie t e t ic s a nd bre at h c u l-

t i v at ion ,b a s e dont heid e at h at
qi
i spre s entb ot hi nt heg r a i na ndi nt heb o d ya nd
t h atitc a nb et r a n s fer re df romonetot heot herby˙ r s ti n h a l i ngt hes t e a m i ngv a-

p or sa ndt henbyp a r t a k i ngoft heg r a i nit s e l fŠ a c t i v at i ngv a r iou sfor m sa ndd e ˙-

n it ion sof
qi
(I k a i2 0 0 2 ,31).
Ta k en toge t her, t he me d ic a l e xerc i s e s of t he
Yi n s h u
 present a comprehensive

c ata log of prac t ices t hat a re genera l ly ea sy to lea r n a nd execute a nd t hat match t he
cond it ion i n quest ion. Most of t hem requ i re some v igorous ac t iv it y, a nd sweat is

usua l lyseena sagoodsig n.˜eytendtofocusonclea rlyd iscer n iblepa i ns,most lyi n

t he lo c omot i ve a nd ga s t roi nt e s t i n a l s y s t em s , a nd s e e t he b o d y l a r ge ly f rom t he out
-
sideŠa s is t y pic a l for mater ia ls of t h is per iod (L o 20 0 0, 26). Un l i ke later prac t ices,

wh ichshowa ni nter na l i z at ionofawa renessa ndoˆenuseon lym i n i ma lmovement

w it h c on s c iou s g u id i ng of
qi ,
 t he pre s c r ipt ion s here u s e t he bre at h m a i n ly a s a s up
-
plement a r ya idtophy sic a lwork ,m a k i ngitc le a rt h athe a l i ngme a n st here c over yof

h a r mon iou sb o d yf u nc t ion s ,c le a rlyv i siblea ndt a ng iblef romw it hout .
Bre at h i nga ndS e n s or yC le a n si ng
St i l l ,bre at hi sa ni mp or t a ntf a c tori nt hee xerc i s e s ,u s u a l lyappl ie di nap a r t ic u l a r

w ay of e x h a l at ion . For e x a mple , t he
c hu i
,³
bre at h i s a s h a r p e x pu l sion of a i r,
w it ht hel ip sa l mo s tc lo s e da ndt hemout hb a re lyop en .Iti ss a idtoh aveaw a r m-

i nga ndre l a x i nge ˘e c tont heb o d y(D e s p e u x19 95,131).˜e
Yi n s h u
pre s c r ib e sit
a sfol low s:
I f you h ave a n g i n a a nd a re l y i n g d ow n , e it he r d ay or n i g ht , a nd fe e l d i s c om for t i n
you rhe a r t ,c he s t ,orb e l l ya re a ,m a s s a geitw it hyou rh a nd sw h i lefo c u s i n gone x h a l-

i n gw it h
chui .
R e p e att we nt yt i me s .(# 6 6)
Tore l i e vet heon s e tofa ni nt e s t i n a la i l me nt :˜ e˙ r s ts i g ni ss we l l i n g .W he nyou
not ic e t he s we l l i n g , pl a c e you r m i nd on t he lowe r a b d ome n a nd e x h a le w it h
chui .

R e p e atonehu nd re dt i me s .(# 4 5)
A not herw ayofe x h a l i ngi sk now na s
x u
ñ
.C omple t e lyd i ˘erentf rom
chui ,

it i nd ic at e s a gent le e x pu l sion of bre at h . ˜e mout h i s w id e op en a nd t he a i r i s
re le a s e df romt heb ot tomoft helu ngs .W henpl a c i ngah a ndi nf rontoft hemout h ,

one ge t s a fe e l i ng of lu k e w a r m a i r. A l s o d e s c r ib e d a s a c o ol i ng bre at h , it m ay

s er vetoe x p e lbu r n i ng ,he at ,ort en sionŠforw h ic hiti su s e di nt he
Yi n s h u :
Tore l i e vei n ne rt e n s ion :S iti nd i g n i ˙ e dk ne e lw it ht het a i l b ones up p or t e d .W it ht he
le ˆ h a nd s t r ok e t he ne c k a nd w it h t he r i g ht h a nd s t r ok e t he le ˆ h a nd . Now, b e nd

for w a rda sf a ra syouc a n ,t he nve r ys low l yle tgoa syoue x h a lew it h
xu .
S itups t r a i g ht
a nd lo ok up. R e p e at ˙ ve t i me s , t he n c h a n ge s id e s i n t he h a nd hold , for a t ot a l of t e n

re p e t it ion s(# 4 2).
˜em i ld e s toft hee x h a l at ion sment ione di nt het e x ti s
hu
³E
,

t hesta nd a rdter m
for ﬁe x h a le ,ﬂ w h ic h i nd ic at e s a blow i ng out of bre at h w it h rou nd e d l ip s a nd i s a l s o

d e pic t e da mongt he˙ g u re soft he
D a o y i n  t u .

Hu ,
bei ngrat heru nobt r usive,isra rely
usedbyitsel fbutcomesi ncombi nat ionw it ht heot herbreat hs.Forexa mple,
t o re l i e ve f at i g u e at t he on s e t of a d i s e a s e , w he n you not e t h at you r m i nd w a nd e r s
re s t le s s l ya ndyou rb o d ya c he sa l love r,pr a c t ic eE i g htMe r id i a n sS t re t c ha ndqu ic k l y

e x h a lew it h
hu
a nd
xu ,
t he re byre le a s i n gy a n g .A l s o,s o a kt hef a c ew it hc oldw at e rfor
t het i meitt a k e st oe atab ow lofr ic e ,t he nd i s c a rdt hew at e r.Ta k eab a m b o oc lot hi n

b ot hh a nd sa ndr u bitove ryou rf a c e ,mov i n gitupa ndd ow n .A l lt hew h i lec ont i nu e

t oe x h a le
hu ,

hu .
R e p e att e nt i me s .(# 4 4)
˜et h i rda ndl a s tp a r toft he
Yi n s h u
h a ss omea d d it ion a li n for m at ionont he
E i g ht Mer id i a n s St re t c h a nd t he u s e of bre at h i ng i n t he pre vent ion a nd c u re of
d i s e a s e s . To do t he s t re t c h , one s hou ld e x h a le w it h
chui ,

xu ,
 a nd
hu ,
 t hen i n h a le
t he e s s ent i a l
qi
 of He aven a nd E a r t h for a gener a l s t reng t hen i ng of t he b o d y a nd
h a r mon i z i ng of
qi
-ow. ˜ i s i s to b e s upp or t e d by a n a b dom i n a l s t re t c h , a for-
w a rdb endf romt hew a i s t ,a ndav i gorou ss t re t c hofb ot ha r m sa ndle gs ,a nds ome

t i mere s t i ngs upi ne( Wenw u19 9 0 ,8 6 ;I k a i2 0 0 4 ,27Œ2 8).
˜et e x tf u r t hers p e c i ˙e ss e a s on a lv a r i at ion sont heu s eoft hebre at h s .
L i ed ow nonyou rb a c ka nde x h a lew it h
chui
 a n d
xu
 i n  o r d e r  t o  p u l l  i n  y i n -
[q i ] .
I nspr i ng ,
e x h a les e ve r a lt i me sw it h
xu
 p l u s  o n c e  e a c h  w i t h
h u
a nd
chui .
I nsu m mer,ex ha lese ver a l
t i me sw it h
hu
 p l u s  o n c e  e a c h  w i t h
x u
a nd
chui .
I n[fa l la nd]w i nter,ex ha lese ver a lt i mes
w it h
chui
plu sonc ee a c hw it h
xu
 a n d
hu .
 ( E n g e l h a r d t  2 0 01,  2 2 0 ;  I k a i  2 0 0 2 ,  3 4)
˜e e ˘e c t of re g u l a r bre at h i ng pr a c t ic e i nc lud e s t he c ont rol of e xc e s si ve
emot ion sa swe l lt hee x pu l sionofh a r m f u li n uenc e sf romt heb o d y,s uc ha sd r y-

ness
( h u ) ,
 d a mpne s s
(chui),
 a nd he at
( x u ) .
 ˜e s e t h re e bre at h s b e c ome a l s o t he
m a i n s t ay s of bre at h i ng pr a c t ic e i n l at er l it er at u re , re pre s ent i ng t h re e of t he f a-

mou s Si x He a l i ng Bre at h s (
l iu z i  ju e

—W x
), w h ic h a l s o i nc lud e
s i

,

a gent le ,
re l a xe de x h a l at iont h atle t st hebre at he s c ap eb e t we ens l i g ht lyop ene dl ip s ;
h e
;
,

a s t rong bre at h w it h op en mout h t h at i s a c c omp a n ie d by a g ut t u r a l r a s pi ng

t h rou g h t i g ht en i ng of t he t h ro at at t he b a s e of t he tong ue , not u n l i k e t he
ujjay i

bre at hi nyoga ;a nd
x i
ë
,t hes ou ndofsi g h i ng ,w h ic hd e s c r ib e sas oˆe x h a l at ion
w it h t he mout h s l i g ht ly op en t h at c ome s f rom d e e p w it h i n t he b o d y (D e s p e u x

2 0 0 6 ,4 0).
To b e a ble to bre at he prop erly, one ne e d s to remove blo c k a ge s f rom t he
bre at h i ng or ga n s a nd k e e p t hem i n go o d c ond it ion s . S e ver a l e xerc i s e s s er ve t h i s

go a l . I n a d d it ion to t he e xerc i s e ment ione d e a rl ier to re l ie ve t h ro at blo c k a ge s ,

(# 76) t here i s one , to op en up a s t u ˘ y no s e : O ne k ne e l s a nd w it h b ot h h a nd s v i g-

orou s ly r u b s t he no s e w h i le b end i ng t he he a d b a c k a s f a r a s p o s sible . O ne t hen
m a s s a ge s t he he a r t a re a a nd s t re t c he s t he c he s t . A ˆ er re p e at i ng t h i s t h re e t i me s ,

ones t a nd supw it hle gsi naw id es t r a d d lea nd ,a ga i nt h re et i me s ,b end sf romt he

w a i s ttopl a c et heh a nd sont heo or(# 7 7).
Pa i ni nt hemout hi se a s e dw it has t rongs t re t c ht h ati nvol ve spl a c i ng˙ nger s
i ntot hemout ha ndop en i ngt hejaw s ,t henblow i ng˙ r s tone ,t hent heot herc he e k

up a s muc h a s p o s sible , e x p a nd i ng t he mu s c le s a nd re l ie v i ng t en sion (# 78). For

lo c k jaw,ones upp or t st hec h i nw it hb ot hh a nd s ,pl a c e st het hu mb si ntot hesid e s

of t he mout h , u s e s t he ot her ˙ nger s to pre s s a ga i n s t t he e a r s , t hen l i ˆ s t he c h i n

w it h s ome forc e (# 79). A l l t he s e w i l l he lp t he smo ot h f u nc t ion i ng of t he re s pi r a-

tor yor ga n sa nda idi nprop erbre at h i ng .
I n a d d it ion , t he t e x t pre s ent s s ome pr a c t ic e s to en h a nc e e ye si g ht a nd he a r-
i ng .Tore l ie vee ye s t r a i n ,ito˘er st h re eme t ho d s .Fi r s t ,onec a npl a c et he˙ nger sof

t he opp o sit e h a nd i nto t he i n ner c or ner of t he e ye s a nd pre s s ˙ r m ly, w h i le t he

ot her h a nd hold s onto t he he a d a nd pu l l s it sid e w ay s . S e c ond , one c a n pl a c e t he

˙ nger sofb ot hh a nd si ntot hei n nerc or ner soft hee ye s ,t henr u bupw a rdtow a rd

t he fore he a d for t en re p e t it ion s . ˜ i rd , one c a n sit i n d i g n i ˙e d k ne e l , r u b t he

h a nd stoge t hertoc re at ehe at ,t henm a s s a geb ot he ye st ent i me s(# 81).
For t he e a r s , t he t e x t h a s t wo o˘er i ngs . ˜e ˙ r s t , a ga i n s t d e a f ne s s , i nvol ve s
k ne e l i ng w it h a s t r a i g ht b a c k w h i le r a i si ng t he a r m on t he sid e of t he d e a f ne s s

a nds t re t c h i ngitupv i gorou s lyw it h˙ nger ss pre a dw id e ,t hens t re t c h i ngt hene c k

ont hesid eoft hes a mee a r(# 82).˜eot her,a ga i n s te a r a c he ,h a st hep at ientpl a c e

a˙ ngeri nt hea i l i nge a rw it hs omepre s s u re ,t henmoveitupa nddow n ,b a c ka nd

for t h . A ˆ er t h i s he or s he i s to pl a c e one h a nd on t he opp o sit e s hou ld er a nd

s t re t c h to op en t he sid e of t he f a c e a nd ne c k , a lt er n at i ng for t h re e re p e t it ion s on

e a c hsid e(# 8 4).
˜e s e , a s mo s t of t he ot her e xerc i s e s pre s ent e d i n t he t e x t , a re si mple a nd
c le a ra nds e emtom at c ht hei nt end e da i l mentŠ a lt hou g ht herea l s oa res omet h at

re qu i reabitofa s si s t a nc ea ndot her st h ats e emabitont hea c rob at icsid e .O ver a l l ,

t he
Yi n s h u
 fo c u s e s on i mprov i ng a nd i nc re a si ng t he
qi
 i n t he b o d y, re e c t i ng
pr a c t ic e sa ndc onc er n si nv a r iou sot herm a nu s c r ipt s ,s uc ha st he
Ya ng s h e ngfa ng ,

S h iw e n ,
 a nd
Ti a n x i a z h i d a o t a n
 f rom M aw a ngdu i . ˜e
qi ,
 i nt er n a l a nd pre c iou s
l i k ea nembr yoi nt hewomb,ne e d stob enu r t u re da ndt a k enc a reofw it hs p e c i a l

me t ho d s Šre g u l a r pr a c t ic e of mor n i ng a nd e ven i ng rout i ne s , a n aw a rene s s of

go o dp o s t u re(re l a xe ds hou ld er s ,s t r a i g htb a c k ,enga ge dle gs ,op enh ip s ,a ndt i g ht

a b domen),a swe l la sac on s c iou se ˘or ttok e e pt he
qi
mov i ngi na c c ord a nc ew it h
t herhy t h moft hed ay sa nds e a s on sbypr a c t ic i ngbre at h i nge xerc i s e s ,s w a l low i ng

s a l i v a , a nd v i s u a l i z i ng it ow i ng smo ot h ly i n t he b o d y a nd nou r i s h i ng t he br a i n

(L i19 93,3 4 5).

C onc lud i ngOb s e r v at ion s
Toc onc lud eit spre s ent at ionoft hehe a l i nge xerc i s e s ,t he
Yi n s hu
pre s ent sac ol le c-
t ion of t went y-fou r s hor t ph r a s e s , m nemon ic ver s e s t h at s u m m a r i z e t he mo s t
p er t i nenti n for m at ioni nt er s ea ndpre c i s es t at ement s:
Hold i n gt heBre at hi sgo o dfors t re t c h i n gt hemu s c le s .
H a l lD r op pi n gi sgo o dforb a l a nc i n gt hec h a n ne l s .

Sn a k eWr i g g lei sgo o dfore n h a nc i n gt hebr a i n .

D uc ki nWat e ri sgo o dforop e n i n gt hene c k .

F lu s h i n gF le s ha ndB one sa lon gt hec h a n ne l si sgo o dfora l lf r omhe e lt ohe a d .

S id ea ndB a c ki sgo o dfort hee a r s .

Upw a rdG a z ei sgo o dfort hee ye s .

O p e n i n gt heMout ha ndlo ok i n gupi sgo o dfort heno s e .

S pit t i n gw it houtE m it t i n gi sgo o dfort hemout h .

Ru b bi n gt heHe a r ta ndl i ˆ i n gt hehe a di sgo o dfort het h r o at .

Upr i g htSw i ve li sgo o dfort heb a s eoft hene c k .

Ti ge rTu r ni sgo o dfort hene c k .

Tr ipleS t re t c hi sgo o dfort hes hou ld e rmu s c le s .

L i m b sD r op pi n gi sgo o dfort hea r mpit s .

Bi rdS t re t c hi sgo o dfort hes hou ld e rj oi nt s .

Tu r na ndS h a k ei sgo o dfora b d ome na ndb e l l y.

Tu r na ndTw i s ti sgo o dfort hes id e s .

B e a rA m blei sgo o dfort helowe rb a c k .

R e p e at e dHoldi sgo o dfort heh ip s .

S t e pofYui sgo o dfort het h i g h s .

For w a rdL o o s e n i n gi sgo o dfort hek ne e s .

Tu r na ndP u s hi sgo o dforfe e ta ndhe e l s .

S h i ˆ i n gTo e si sgo o dfort he
qi
oft hefe e t .
S t ompi n gHe e l si sgo o dfort hec he s t .

A l lt he s es hou ldb ed onew it ht h re ere p e t it ion s .( We nw u19 9 0 ,8 4 Œ 85 ;L i19 93,3 4 0 ;

I k a i2 0 0 4 ,27Œ2 8)
˜e s e t went y-fou r s t at ement s e x pl a i n br ie  y w h ic h e xerc i s e s hou ld b e u s e d
for w h at c ond it ion a nd to en h a nc e w h ic h p a r t of t he b o d y. A b out h a l f of t hem
m at c h e xerc i s e s d e s c r ib e d i n t he ˙ r s t s e c t ion; ot her s s upply s hor t h a nd n a me s to

i n for m at ionc ont a i ne di nt heme d ic a ls e c t ion .Mo s ta red e s c r ipt i veenou g htob e

c le a r ju s t by re a d i ng t hem , but s ome a l s o h ave s p e c i a l n a me s , a ga i n i nc lud i ng

v a r iou sa n i m a l s ,s uc ha ssn a k e ,duc k ,t i ger,bi rd ,a ndb e a r.Notment ione dpre v i-

ou s lyi st heSt e pofYu( Yu bu

ł¡
),afor m a ls e tofs t e p ss t i l lu s e di nD aoi s tr it u a l
to d ay (L a ger we y 19 87, 10 0 Œ10 2) t h at m ay go b a c k to s h a m a n ic a nd t henc e he a l-
i ng move s . Un for t u n at e ly, t he t e x t on ly not e s t h at it b ene ˙t s t he t h i g h s a nd do e s

note x pl a i nhowiti sp er for me d .
˜ee xerc i s e si nt he
Yi n s h u
 a r e  t o  a  l a r g e  e x t e nt  a l s o  r e  e c t e d  i n  t h e  i l l u s t r a t i o n s
of t he
Daoyin tu .
 B ot h h ave i n c om mon t h at t he y pre s ent m a i n ly s t a nd i ng p o s e s .
However, t he rema i ni ng capt ions a re qu ite d i ˘erent, a nd on ly t wo poses, Li mbs

Droppi ng a nd Snappi ng Yi n, bea r ident ica l na mes. Ma ny movements, on t he ot her

h a nd , s e em ver y c lo s e , a lt hou g h more s u bt le move s of t he le gs a nd ne c k a re i mp o s
-
sible to id ent i f y f rom t he
Daoyintu
 pic t u re s . For w a rd b end s , on t he ot her h a nd , a re
more obv iou s . ˜e
Daoyin tu
 shows one w it h head lowered, one w it h head ra ised,
onei nvolv i ngapole,a ndonew it honea r mont heg rou nda ndt heot hera r mst retched

upw a rd .M at c h i ngt h i s ,t he
Yi n s h u
hasacompletesequenceoffor wa rdbends.
Si m i la rly,t hebackbendc a l ledPoi nt i ngBack wa rd(#30),t hec a l fst retchk now n
a s t he Pa r ap e t (#4), t he r u n ner ™s s t re t c h d e s c r ib e d a s Ti ger St re t c h (#32), a nd t he

s w i ng i ng of t he a r m s c a l le d C a r t C over (#38) a l l app e a r i n
D a o y i n t u
 i l lu st r at ions
(# 8 ,17,2 4 ,31).Sid ea ndB a c k(#13),more over,i ss how ni nt he
D a o y i n  t u
a sa˙g u re
s t re t c h i ng one a r m up (#10). Wa r r ior Poi nt i ng (#41), a lu nge w it h a r m s p oi nt e d

s t r a i g ht for w a rd a nd b a c k , i s e s s ent i a l ly t he s a me a s t he Merl i n of t he
Daoy in tu
(#4 4).Afe wp o s e s ,f u r t her more ,a rement ione dbutnotd e s c r ib e di nt he
Yi n s h u
yet
app e a ri nt he
D a o y i n  t u .
B ea rA mblea ndBi rdSt retcha reobv iou sex a mple s .
O ver a l l ,t he
D a o y in

tu
seemstofol lowt hes a met r ad it iona ndpre sentt hes a me
k now le d ge a s t he
Yi n s h u ,
 w it h some va r iat ion i n t he appel lat ion of prac t ices. Li ke
t het went y-fou rm nemon ics t at ement si nt he
Yi n s h u ,
 t h e  i l l u s t r a t i o n s  i n  t h e
Daoy in
tu
helpphy sicia ns ,pat ient s ,a ndpr ac t it ionerstoremembert hereper toi rea ndpick
t he c or re c t move for t he c ond it ion i n que s t ion . ˜e y a re s upplement e d a nd e x
-
pl a i ne d by t he more d e t a i le d pre s ent at ion i n t he s e c ond p a r t of t he
Yi n s h u ,
 wh ich
c l a r i ˙e s how to e xe c ut e t he move s a nd w h at a i l ment s to u s e t hem for. ˜e
Yi n s h u ,

moreover, a lso place s t he pr ac t ice i nto a la rger socia l a nd c u lt u r a l contex t , not i ng

i n it s t h i rd p a r t how to pre vent t he a r i si ng of d i s e a s e s . ˜e mo s t i mp or t a nt f a c tor s

t h a t  c a u s e  d i s e a s e s ,  i t  s ay s ,  a r e  c l i m a t i c  a n d  d i e t a r y  e x c e s s e s :
Pe oplege ts ic kb e c au s eofhe at ,d a mpne s s ,w i nd ,c old ,r a i n ,ord e wa swe l la sb e c au s e
of [a d y s f u nc t ion] i n op e n i n g a nd c lo s i n g t he p ore s , a d i s h a r mony i n e at i n g a nd

d r i n k i n g , a nd t he i n a bi l it y t o a d a p t t he i r r i s i n g a nd re s t i n g t o t he c h a n ge s i n c old

a ndhe at .( We nw u19 9 0 ,8 6 ;E n ge l h a rdt2 0 01,216)
˜e s a me si x c au s e s for a i l ment s a re a l s o fou nd i n t he me d ic a l c l a s sic
Hu a ng d i n e iji ng l i ng s hu
ﬁ	æ…› ˆP³
( ˜e Ye l low E mp eror ™s I nt er n a l C l a s sic :

Nu m i nou sP i vot ,c h .4 4),w heret he ya res upplement e dbyi mb a l a nc e sofy i na nd
y a ng ,joya nda nger,e at i nga ndd r i n k i ng ,a swe l la sl i v i ngc ond it ion sa ndhou si ng

i s s ue s (E nge l h a rdt 19 9 6 , 17). ˜e
Yi n s h u
 si m i l a rly a d d s u n s t a ble d ie t , e xc e s si ve
emot ion s , a nd a l i fe s t y le i n appropr i at e to t he s e a s on a s p o s sible c au s e s of
qi
-i m
-
b a l a nc e .˜et e x tre c om mend sv a r iou sgener a lt her apie s ,s uc ha sbre at h i nge xer-

c i s e s , b o d i ly s t re t c he s , a nd t he c a re f u l t re at ment of i n ner
qi .
 It s ay s , ﬁI f you c a n
p at t er n you r
qi
 prop erly a nd m a i nt a i n you r y i n- ener g y i n f u l l ne s s , you r w hole
p er s onw i l lb ene ˙t ﬂ( Wenw u19 9 0 ,8 6 ;I k a i2 0 0 4 ,29).
It i s a l s o i nt ere s t i ng to not e t h at i n it s c onc lud i ng s e c t ion t he
Yi n s h u
 ma kes a
d i s t i nc t ion b e t we en ﬁnoble p e ople ﬂ of t he upp er c l a s s e s , w ho f a l l i l l b e c au s e of u n
-
c ont rol le d emot ion s s uc h a s a nger a nd joy (w h ic h overlo a d y i n a nd y a ng
qi
), a nd
ﬁ ba se people ,ﬂ whose cond it ions tend to be c au sed by exce s sive labor, hu nger, a nd

t h i rst .Itf u r t hernote st hatpoorpeoplehavenooppor t u n it ytolea r nt henece s s a r y

breat h i ng exercise s a nd t herefore cont r ac t nu merou s d isea se s a nd d ie a n ea rly

deat h.Aga i n,a sitd idi nt he˙ rstpa r tonsea sona lreg i mens ,t hetex tma ke sitclea r

t h at longe v it y t e c h n ique s were ver y muc h t he dom a i n of t he a r i s to c r a c y a nd t he

uppercla s se s(Engel ha rdt2 0 0 0,88;2 0 01,217;a lsoHa r per1985a ,381).
˜et e x tend sw it ha na n a log yofphy sic a lc u lt i v at iona ndt hef u nc t ion i ngof
ab e l low s(formored e t a i le dd i s c u s sionofb e l low sa sme t aphor,s e eHa r p er19 95).

A s t he b e l low s t a k e s i n a nd e x p e l s a i r, s o t he hu m a n b o d y bre at he s d e e ply a nd

re g u l a rly i f he a lt hy. ˜e t e x t s ay s , ﬁ ˜e re a s on w hy p e ople a re prone to c ol l ap s e

a nd s u ˘er e a rly d e gener at ion of y i n [v it a l p ot enc y] i s b e c au s e t he y a re u n a ble to

re g u l at et he i r
qi .
˜o s ew hoc a nre g u l at et he i r
qi
we l la nds ol id i f yy i nw i l lb ene ˙t
t he i rb o d y ﬂ(Ha r p er19 9 8 ,12 2).
B yre g u l at i ngt he
q i
t h rou g he xerc i s e sa ndbre at h i ngŠ a ndt hec on s c ient iou s
avoid a nc e of s t renuou s l a b or, hu nger, a nd t h i r s tŠt he p er fe c t ly a dju s t e d hu m a n

b e i ng , t he ﬁp er s on of t he D ao,ﬂ pre vent s a l l k i nd s of he a lt h problem s , i n s t e a d

m a i nt a i n i ng t he prop er b a l a nc e of
qi .
 Fa m i l i a r w it h a l l t he m ajor w ay s of t he
b o d y, s uc h a one k now s t he rout i ne s a nd me d ic a l me t ho d s to b e appl ie d a s v a r i-

ou ssit u at ion sa r i s ea ndu s e st hemc on s c ient iou s lya ndw it hmo d er at iontoat t a i n

yout h f u lv i gora ndp er s on a ls at i s f a c t ioni nt hef u l l ne s sofl i fe .

C hapterTwo
Of˜c ia ls,H e rm it s,a ndE c s ta t ic s
Mo d er at ion a nd e lement a r y he a l i ng a re a l s o at t he c ore of t he ne x t
s ou rc e sonhe a l i nge xerc i s e s ,f romt hefou r t hc ent u r y
˜.˚
.,w r it t enbyl it er at ia r i s -
to c r at sofs out her nC h i n a .E nga ge di nd i ˛erents o c i a lc ont e x t sa ndc u lt u r a lpu r-
s u it s ,t he yi nc lud ei mp er i a lo˝c i a l ss t r i v i ngtoat t a i namoreb a l a nc e da ndlonger

l i fe , her m it s w it hd r aw i ng to t he mou nt a i n s to ˙ nd longe v it y a nd pre p a re t he

c onc o c t ionofa na lc hem ic a le l i x i r,a ndH i g he s tC l a r it yD aoi s t spu r s u i ngc ont a c t

w it ht hego d sa nda s c en siontot hehe aven soft hei m mor t a l s .
A l lt h re eh a di nc om mont h att he yh a dt heme a n sa ndt hele i s u retob ec on-
c er ne d w it h t he i r phy sic a l he a lt h a nd s pi r it u a l we l l-b e i ng . ˆe y a l l pr a c t ic e d e x-

erc i s e s i n c ont i nu at ion of t he me d ic a l t r a d it ion a s e s t a bl i s he d i n t he e a rly

m a nu s c r ipt s: apply i ng s e a s on a l aw a rene s s a nd mo d er at ion i n fo o d , s e x , a nd a c-

t i v it ie sa ndwork i ngw it ht hec l a s sic a lc ombi n at ionofphy sic a le xerc i s e s ,bre at h-

i ng ,a ndt hes en s or yre ˙ nementofe ye sa nde a r s .I na d d it ion ,t he yd e ve lop e dt he

e a rl ier t r a d it ion t h rou g h t he c re at ion of s hor t , or ga n i z e d s e quenc e s ; t he u s e of

s p e c i ˙c d at e s a nd t i me s of d ay ; a n emph a si s on e a rly mor n i ng pr a c t ic e ; t he i nt e -

g r at ion of s e ver a l ot her pr a c t ic e s , not a bly s w a l low i ng t he s a l i v a , c l ic k i ng t he

t e e t h ,a ndv a r iou sfor m sofs e l f-m a s s a ge s ;a ndt hec on ne c t iontod i v i neforc e s ,b e

t he yd emon stob ek e ptatb ayord i v i n it ie stob eat t r a c t e dora c t i v at e d .
W h i let het h re ea r i s to c r at icg roup soft hefou r t hc ent u r yh avea l lt h i si nc om
-
mona ndprov ideaclea rpic t u reofhowt heexerciset r ad it ionde velopedi nt heea rly

m idd le a ge s , t he y a re yet d i ˛erent i n accord a nce w it h t hei r va r ied goa ls . I mper ia l

o˝cia lswerei ntere stedi naha r mon iou sl i few it h i nsociet yt hatwou lda l lowt hem

toenjoymu nd a neplea su re sa ndalongl i fe.Her m it sl ivedont hef r i nge sofsociet y.

L i ke o˝cia ls , t he y encou r a ged moder at ion but le s s to enjoy l i fe t ha n to become

phy sic a l ly s t rong enou g h for h i g her at t a i n ment s . A l s o, t he y prop o s e d bre at h i ng

a ndot hertech n ique sforexorcismr at hert ha nsel f- en ha ncementa ndst rong lyem-

ph a si z e dt h atc ont rolof
qi
 w a s  v e r y  u s e f u l  b u t  w o u l d  n o t  i n  i t s e l f  l e a d  t o  i m m o r t a l
-
it y or t r a nscendence , wh ich u lt i mately requ i red t he concoc t ion of t he ci n naba r

el i x i r.Fol lowersofH ig he stCla r it y,˙ na l ly,hadla rgelyg ivenupont h isworld ;t he y

were i nt ere s t e d pr i m a r i ly i n i nt er a c t i ng w it h t he d e it ie s a nd a s c end i ng to t he ot h
-
er world .ˆei rtex t saccord i ng lyspea kle s saboutmoder at iona ndhea l i ng ,foc u si ng

i nstead on i nter ior pa lace s of body god s a nd va r iou s met hod s to ac t ivate d iv i ne
con nec t ions . ˆe lat ter t wo g roups , moreover, prov ide t he ˙ rst doc u ment s t hat

showhowhea l i ngexercise sex pa ndedi ntorel ig iou sd i mensions .
W hya l lt h i sat t ent iontolongl i fea ndre l i g iou sa c t i v it ya mongs out her na r i s -
to c r at soft hefou r t hc ent u r y?W h atw a st he i rs o c i a la ndp ol it ic a lsit u at ionatt he

t i me? W h at k i nd s of t e x t s d id t he y le ave b e h i nd? W h at aud ienc e were t he y a d-

d re s si ng? A nd how d id t he y a d apt t he e xerc i s e s i n a c c ord a nc e w it h t he i r s o c i a l

p o sit iona ndover a l lgo a l s?
A r i s to c r at icE nde avor s
ˆe m a i n e vent t h at pre d ic at e s t he ne w u n fold i ng of t he D aoy i n t r a d it ion i s t he

move of t he i mp er i a l c apit a l f rom t he nor t her n c it y of C h a ng ™a n
	oœ³
(mo d er n
X i ™a n
³ ëœ
) to Ji a n k a ng
	ì
H³
i n t he s out h , t he c it y on t he s out her n b a n k of t he
Ya ng z i now k now n a s Na nji ng
³ 	¤
. ˆ i s move w a s c au s e d by t he i nv a sion of
Hu n s(X iong nu
n
),w hoh a dc omeu nd ere c onom ica ndge og r aph ic a lpre s s u re
a nd were s e e k i ng a d d it ion a l s p a c e . I n s t e a d of p e a c e f u l ly t end i ng t he i r herd s on

t he s t e pp e , t he y c a me to r a n s a c k w id e s t re t c he s of nor t her n C h i n a w it h s t rong

m i l it a r yp ower.L e dbyag roupc a l le dTob a ,t heHu n sc on si s t e dofac on sid er a ble

fe d er at ion of t r ib e s w ho, i n t he c ou r s e of t he fou r t h c ent u r y, e x t end e d t he i r do -

m i n ion over a l l of nor t her n C h i n a . Ru l i ng u nd er t he d y n a s t ic n a me of We i
˘?
,
t he y were g r a du a l ly si n ic i z e d a nd c a me to s pre a d t he i r ne w ly a dopt e d c re e d of

Bud d h i smi nC h i n a ,t hu sg re at lyc ont r ibut i ngtot heE a s tA si a na d apt at ionoft he

I nd i a n re l i g ion . Fa r f rom s t a ble a nd p e a c e f u l , howe ver, t he Tob a r u le w a s f re -

quent ly s h a k en f rom w it h i n , b ot h by r i v a l c h ie ˇ a i n s r i si ng i n re b e l l ion a nd by

me s si a n icC h i ne s ec u lt ss pre a d i ngd i s c ont enta ndap o c a ly pt icre volt s .
1

I n 317, t he Tob a c onquere d t he c apit a l of t he t hen-r u l i ng Ji n d y n a s t y. ˆe
i mp er i a l c ou r t toge t her w it h t he a r my a nd l a r ge c ont i ngent s of re t a i ner s a s we l l

a s m a s s e s of ord i n a r y p e ople ˘e d s out he a s t , t here by t r a n s for m i ng t he d y n a s t y

f romt heWe s t er ntot heE a s t er nJi n .Wit h i nafe wye a r s ,t he yh a ds e t t le di nJi a n-

k a ng ,w heret he yd i s pl a c e dt helo c a la d m i n i s t r at ionoft heprov i nc ea nd˙ l le da l l

m ajorp o sit ion sw it hém i g rénor t her ner s .R e sid ents out her na r i s to c r at sc ou lddo

not h i ng but re t u r n home to t he i r l a nd e d e s t at e s , w here t he y enga ge d i n v a r iou s

c u lt u re d a c t i v it ie s , s ome le t t i ng t hem s e l ve s go i nto g lut tony a nd e xc e s s , ot her s

t u r n i ngtolong-l i fea ndre l i g iou spr a c t ic e s .
Ne w ly i n s t a l le d nor t her ner s a nd t ho s e s out her ner s w ho s t i l l hop e d for o˝-
c i a l employ ment were e a ger to s t ay he a lt hy a nd k e e p a c t i ve s o t he y c ou ld enjoy
1.Fo rm o r eonTo b ah i s t o r y,s e eE b e r h a rd19 4 9,Wa r s h aw19 8 7.

t he i r p ower. ˆe y pu r s ue d p er s on a l he a lt h a nd we l l-b e i ng a nd on o c c a sion d i s -
c overe d ne w, i nt ere s t i ng w ay s of l i v i ng it up w it hout ge t t i ng to o s e e d y a nd d e -

b auc he d . D i s en f r a nc h i s e d a nd d i s app oi nt e d s out her n a r i s to c r at s , on t he ot her

h a nd ,t u r ne dt he i rb a c k sons o c ie t y.S omeb e ga ntole a r nlonge v it ya nda lc hem i-

c a l t e c h n ique s t h at m i g ht le a d to ot her world ly d i men sion s , en h a nc e d p er s on a l

p ower s , a nd e vent u a l a s c ent to t he h i g her s phere s . O t her s s ou g ht o˝c i a l r a n k

a nd app oi nt ment s i n ne w ly d i s c overe d he aven s of h i g h qu a l it y, c re at i ng s t at u s

we l l b e yond t he p e t t y p o sit ion s to b e h a d i n t he nor t her n-i n fe s t e d c apit a l . ˆe

s ou rc e sweh aveonhe a l i nge xerc i s e se c hot he s et h re em a i nt end enc ie s .
O f ˜c i a l s
ˆehea lt hpract icesofo˝cia lsinser v iceorinwa it inga rema in lydocu mentedint he

Ya ng s h e ng ya o ji
XD3
Þ…³
(L ong L i fe C omp end iu m) by t he a r i s to c r at a nd o˝c i a l
Z h a ngZ h a n
³
M‹
.Heisbestk now nast he˙rsta ndmostimpor ta ntcommentatorto
t h e D a oi s t ph i lo s oph ic a l t e x t
Li e z i

hW³
(BookofMasterLie;t rl.Gra ha m1960),which
s upp or t sasi m i l a rv ie woft heb o d ya st he
Ya ng s h e ngya o ji
(s e e  S a k a d e  1 9 8 6 a ,  1 0 ;  K o h n
for t hc om i n g ).
2
Z h a ngZ h a n ,a l s oc a l le dC hudu
`	ë
,doesnothaveabiographyint he
dy nast ichistoriesdespitet hefactt hathew rotesevera lphi losophica lcommenta riesin

t he P rofou nd L e a r n i ng (Xu a n x ue
.‡
) t r a d it ion of D aoi sm , aut hore d t wo c omp en
-
diaonlongev it ypract ices,ser vedasimperia lsecreta r yundert heEasternJin,a ndwas

born into a fa mi ly of senior o˝cia ls under t he Western Jin (Despeu x 1989, 228).

R at her, i n for m at ion a b out h i m i s a ne c dot a l , s ome fou nd i n t he s tor y c ol le c t ion
S hi
-
s h u o  x i ny u

È –
(ANewAccountofTa lesoft heWorld;t rl.Mat her1976),some
int hebiographiesofcontempora r yo˝cia lsa ndlaterdescenda nts.
Accord i ng to t he se sou rce s , Z ha ng Z ha n wa s ph i losoph ic a l ly m i nded a nd a
fol lowerofD a rkL e a r n i ngt h i n k er ss uc ha st he
Z hu a ng z i
com ment atorGuoX ia ng
ž=
, w hom he f re quent ly c it e s i n h i s
Li e z i
 com ment a r y. He a lso had med ic a l
k now le d ge a nd w a s e a ger to i mprove t he
qi
 i n h is re sidence by pla nt i ng va r iou s
k i nd s of pi ne t re e s . ˆe
Ji n s h u

µ¼³
(H istor yoft heJi nD y na st y)biog r aphyofFa n
Ni ng

Ã‚³
f u r t herment ionst hathewa ssu scept ibletoe ye st r a i n,forwh ichhetook
a longe v it y recipe consist i ng of si x i ng red ient s: read le s s , t h i n k le s s , foc u s i nwa rd ,

s c a n out w a rd , s le e p l at e , a nd go to b e d e a rly. He w a s to m i x t he s e i ng re d ient s w it h

qi
a ndt a ket hemtohea r tforse vend ay s .ˆ iswou lden ha nceh isv isiona ndex tend
h isl i fe(Stei n19 9 9,101).
2 .ˆ e˙ r s tm e nt i ono fau t h o r s h ipo ft h ec o m m e nt a r yi si nt h ebi b l i o g r a p h i cs e c t i ono ft h e
Su i shu

(H i s tor y of t he Su i D y na s t y) of t he s e vent h c ent u r y (D e s p eu x 19 89, 2 2 8). Z h a ng Z h a n i s a c om mon
na me , a nd it i s a l s o remotely p o s sible t h at t he aut hor w a s a n o˝c i a l i n nor t her n C h i na k now n a s

Z h a n gZ i r a n

M Þ¥
 ( Z h u  19 8 6 ,  10 2).

A n i mp er i a l o˝c i a l a nd we l l- e duc at e d t h i n k er w it h t i me on h i s h a nd s ,
Z h a ngZ h a nenga ge di nw id ere a d i nga ndpr a c t ic e dlong-l i fet e c h n ique s .Heh a d
t he m at er i a l c u s h ion ne c e s s a r y to i ndu l ge h i s i nt ere s t i n me d ic a l le a r n i ng a nd

w a swe l lc on ne c t e dtoo˝c i a l sa ndl it er at i .ˆepr a c t ic e shement ion swereprob -

a bly we l l k now n a nd w id e ly u s e d at t he t i me , a nd he m ay we l l h ave put toge t her

t he
Ya ng s h e ngya o ji
tohe lph i sfe l lowa r i s to c r at ss t ayhe a lt hya ndl i vemo d er at e ly
d e s pit e t he i r r ic he s a nd ne w ly fou nd le i s u re , t hu s u si ng long-l i fe pr a c t ic e s pre -

dom i n a nt lyfort h i s -world lya d v a nc ement .
ˆe
Ya ng s h e ng ya o ji
h a s not s u r v i ve d a s a n i nd e p end ent t e x t but w a s re c on-
s t it ut e dont heb a si soff r a g ment s .
3
Itc on si s t soft ens e c t ion s:
H a r b or i n gS pi r it
1.

L ov i n g
2 .

Qi

M a i nt a i n i n gt heB o d y
3.

P r a c t ic i n gE x e rc i s e s
4 .

P r op e rL a n g u a ge
5.

F o o d  a n d  D r i n k
6 .

B e d c h a m b e rA r t s
7.

R e j e c t i n gC om monH a bit s
8 .

He r b a lMe d ic i ne s
9.

Ta b o o sa ndP r o h i bit ion s
10 .

ˆe s e c t ion on D aoy i n e xerc i s e s i s c on s pic uou s ly s hor t a nd fo c u s e s dom i-
n a nt ly on m a i nt a i n i ng a h a r mon iou s
qi
-˘ow. I n c ont r a s t to t h i s , t he s e c t ion s on
fo o d a nd s e x u a l a c t i v it ie s a re e x t en si ve a nd ver y d e t a i le d (St e i n 19 9 9, 187Œ2 2 2).

ˆeoneonfo o da ndd r i n knot e st heb e s tw aytoe ati nt hed i ˛erents e a s on s ,pro -

v id e s reme d ie s for overe at i ng a nd i ntox ic at ion , out l i ne s t he opt i m a l d ie t du r i ng

pre g n a nc y,a nds u g ge s t st hehe a lt h ie s tw aytoe atv a r iou sd e l ic a c ie s ,s uc ha sga me ,

phe a s a nt , p ork , s c a l lop s , a nd e xot ic f r u it s a nd ve ge t a ble s . ˆe s e c t ion on b e d-
3.  ˆ e t e x t a p p e a r s t o h ave b e e n l o s t a ˇ e r t h e r e b e l l i on o f A n L u s h a n
œ^³
i n 755 (B a r r e t t 19 8 0 ,
17 2).Fr a g m e nt sa n dc i t a t i on sa p p e a rm a i n l yi nt h r e es ou rc e s :t h e
Z h u b i n gy u a n h o ul u n

XÆ  -" õ

(O r i g i n sa n dSy mp t o m so fMe d i c a lD i s o rd e r s),am e d i c a lc o mp e n d iu mi n5 0
ju a n
pu tt o g e t h e rb ya
c o m m i t t e eh e a d e db yt h ec ou r tp hy s i c i a nC h a oYu a n f a n ga n dpr e s e nt e dt oE mp e r o rYa n go ft h eS u i
i n610(t r l .D e s p e u xa n dO br i n g e r19 9 7);t h e
Ya n g x i n gy a n m i n gl u

XD¤ ‘ N ³
( R e c o rdonNou r i s h-
i n g I n n e r Na t u r e a n d E x t e n d i n g L i fe , DZ 8 3 8), a D a o i s t c o l l e c t i on o f m e d i t a t i ve , br e a t h i n g , a n d

p hy s i c a l pr a c t i c e s i n t w o
ju a n
, a s c r i b e d t o S u n S i m i a o
j 	ø ˘³
a n d pr o b a b l y o f t h e m i d- s e ve nt h
c e nt u r y(t r l .Sw i t k i n19 8 7),w h i c ha l s ol i s t st h et i t l e so ft h et e ns e c t i on s ;a n dt h e
I s h inp ˜

˘ ¨±
 ( E s
-
s e nt i a l Me d i c a l Me t h o d s), a n e x t e n s i ve Ja p a n e s e m e d i c a l c o l l e c t i on b y t h e c ou r t p hy s i c i a n Ta m b a

n oYa s u y o r i
o	 ˘c
H
(912 Œ 9 9 5),w h i c hw a spr e s e nt e dt ot h ee mp e r o ri n9 8 4(S a k a d e19 8 9,3 Œ 9).ˆ e
f r a g m e nt sa r ec o l l e c t e d ,t r a n s l a t e d ,a n da n a l y z e di nS t e i n19 9 9.

c h a mb era r t ssi m i l a rlyg i ve ss e a s on a la d v ic ea nds u g ge s t st h atones hou lda b s t a i n
a ˇ er overe at i ng or ge t t i ng d r u n k . ˆe t e x t c le a rly a d d re s s e s memb er s of t he

upp er c l a s s e s w it h t he le i s u re a nd m at er i a l me a n s to i ndu l ge t he i r pre ferenc e s

a ndac or re s p ond i ng lyg re atne e dtos t ayhe a lt hyd e s pit et he i ri ndu l genc e .
He r m it s

I n c ont r a s t to t h i s , a r i s to c r at s w ho opt e d out of t he dom i n a nt s o c ie t y a nd
pu r s ue d ot her world ly go a l s t h rou g h D aoi s t c u lt i v at ion a nd a lc hemy u s e d he a l-

i ng e xerc i s e s for en h a nc i ng c ont rol over t he i r
qi
Št here by le s s en i ng t he ne e d for
fo o da ndd e ve lopi ngm a g ic a lp ower s .ˆe i rgo a lw a stog u id et he
qi
i ns uc haw ay
t h att heb o d ywou ldb ec omple t e lys at i s ˙e dw it houtfo o da ndd r i n ka ndtoat t a i n

p ower s of c ont rol over p e ople , obje c t s , a nd ener ge t ic c on s t e l l at ion s (˙ g . 5). ˆ i s
s t at eofphy sic a li nd e p end enc ea ndemp ower mentt hens er ve da st heb a si sfora l-

c hem ic a le x p er i ment s .
ˆe be st-k now n repre sent at ive of t h is g roup is t he wou ld-be a lchem ist a nd
s c hol a r G e Hong
¼
K³
(2 83 Œ3 4 3), w ho c a l le d h i m s e l f B aopu z i (M a s t er W ho E m
-
br a c e s  S i mpl i c it y
Ä ¸W
).Un l i ket henor t her ném ig réZ ha ngZ ha n,G eHongwa s
b or n i nto t he s out her n a r i s to c r a c y a nd g re w up i n a sm a l l tow n ne a r Ji a n k a ng . I n
-
spi red by a fa m i ly i ntere st for ot her world ly pu rsu it s , he bec a me a d isciple of t he

her m it a nd a lc hem i s t Z heng Yi n
$
at t he a ge of fou r t e en a nd s t ud ie d w it h h i m
for˙ veye a r s .A ˇ ers er v i ngi nt hei mp er i a la d m i n i s t r at ioni nv a r iou sm i norc ap a c i
-
t ie s , he re si g ne d h i s p o sit ion to s t ud y longe v it y a nd i m mor t a l it y f u l l-t i me (P re ga
-
d io 2 0 0 0, 167). He wa ndered a rou nd t he cou nt r y i n sea rch of a ncient ma nu scr ipt s

a ndlea r nedma sters ,t henc a mehometow r itedow nh is˙ nd i ngs .
In h is autobiog raphyŠt he ˙ rst of its k i nd i n Ch i nese l iterat u reŠhe descr ibes
howhee s c he we do˝c i a lp o sit ion sa nde venavoid e ds o c i a li nt er a c t ionw it hh i sp e er s

bec ause h is one a i m i n l i fe wa s to become i m mor ta l, t hat is, reach a state of per fec t

he a lt h a nd e x t end e d longe v it y t h at wou ld a l low t he c onc o c t ion of a n a lc hem ic a l

el i x i r a nd a scension to t he heavens (Sch ipper a nd Verel len 20 0 4, 70 Œ71). For Ge

Hong , i m mor ta l it y wa s not reached pr i ma r i ly t h roug h rel ig ious obser va nces, such

a spr ayer sa ndr it u a l s ,a lt hou g hhec er t a i n lyb e l ie ve di nt hem a g ic a le ˝c a c yoft a l i s
-
ma nsa ndi nc a ntat ions.R at her,forh i mt hedesi redstatecou ldbeat ta i nedbylay i ng

a g rou ndwork of long l i fe t h rou g h longe v it y t e c h n ique s Š e xerc i s e s , bre at h i ng , d i
-
etet ics, a nd med itat ionsŠfol lowed by t he g reat a lchem ic a l endeavor, wh ich a lone

c ou ld le a d to u lt i m at e i m mor t a l it y (P re ga d io 2 0 0 6 b, 125). A l l a lc hem ic a l work ,

moreover, had to be u nder ta ken i n secrec y i n t he seclusion of t he mou nta i ns a nd

requ i red nu merous cost ly i ng red ients a nd holy scr ipt u res, revea led eit her by t he

gods i n séa nces or by her m it ma sters a ˇer t he pa ssi ng of st r ic t tests (Koh n 1991,

85 Œ 86).A lt houg hhehadnevercompou ndeda nyel i x i rbyt het i mehecompi ledh is

w r it i ngs ,h a g iog r aph ica c c ou nt ss u g ge s tt h athel at erre t i re dtoMou ntLuof u
˘–ì ^
l at ei nl i fetod e vot eh i m s e l ff u l lytot heg re atwork( Wa re19 6 6 ,6 Œ21).
H i s  m o s t  i mp or t a nt  wor k  i s  t h e
B a o p u z in e i p i a n
Ä¸W…§³
(I n nerC h apt er s
of t he Ma ster W ho Embr aces Si mpl icit y,
DZ
 1185; t rl. Wa re 196 6), wh ich wa s ˙ rst
completed i n 317, t hat is , ﬁ before t he i n ˘u x of ref ugees f rom t he nor t h wa s to pro -

fou nd lyc h a nget hec u lt u rea ndre l i g ionoft heJi a ng n a nre g ionﬂ(S c h ipp era ndVer
-
el len 20 0 4 , 71). A t went y-chapter compend iu m on t he tech n iques a nd pr ac t ices of

t hei m mor t a ls ,itprov idesa nover v iewoft herel ig iou s ,med ic a l,exorcist ic ,a ndeso -

ter ic pr ac t ices pre va lent at t he t i me, pa r t ly ba sed on pa ss a ges copied or su m ma-

r i z ed f rom scr ipt u res t hat G e Hong had received f rom Z heng Yi n (Robi net 19 97,

78 Œ113). ˆe tex t descr ibes how to u se protec t ive mea su res t hat w i l l keep demons

a nde v i ls pi r it satb ay ;howtore a c ha l i g n mentw it ht hey i na ndy a ngener g ie soft he
u n i ver s e ; how to a b s or b t he
q i
of t he Su n a nd t he Mo on; how to u s e v a r iou s her b s
a nd m i ner a ls to i mprove hea lt h a nd ex tend l i fe; how to at t a i n ma g ic a l qu a l it ies

such a s bei ng i n se ver a l places at once, becom i ng i nv isible, ˘y i ng i n t he a i r, k now-

i ng t he f ut u re , a nd re a d i ng ot her p e ople ™s t hou g ht s ; a nd how to pre p a re v a r iou s

k i nd sofci n naba rel i x i rst hatwou ldt r a nsfor monei ntoa ni m mor t a lorbestowver y

longl i feone a r t ha ndp oweroverl i fea ndd e at h( Ne e d h a me ta l .19 76 ,81Œ113).
ˆeb o okd i s c u s s e slong-l i feme t ho d sa spre l i m i n a r ytoa lc hemya ndemph a-
si z e st hea nt i s o c i a ln at u reoft h i send e avor.A sG eHongs ay s ,
ˆ o s e w ho w i s h t o nou r i s h l i fe s e t t le f a r aw ay, s t ay i n h id i n g , c onc e a l t he i r s h i n i n g
r a d i a nc e , a nd ve i l t he i r e le g a nc e . ˆ e y re pre s s t he e ye ™s d e s i re t o s e e a nd b a n i s h t he

b e aut i e s t h at we a k e n t he i r v i s ion . ˆ e y plu g t he e a r ™s ve r y t hou g ht of s ou nd a nd put

a f a r t he mu s ic w h ic h on l y c on f u s e s he a r i n g . ˆ e y c le a n s e t he d a r k m i r r or of t he

m i nd ,m a i nt a i nafe m i n i nea p pr o a c h ,a nde m br a c eone ne s s .C onc e nt r at i n gont he i r

qi
t opr o duc es o ˇ ne s s ,t he yfor t i f yt he m s e l ve sw it hc a l ma ndi mp a r t i a l it y.ˆ e yd i s -
m i s s t he e v i l s of j oy a nd s a d ne s s ; t he y a re a l i e n t o t he g lor y a nd d i s g r a c e a s s o c i at e d

w it hs uc c e s sa ndf a i lu re ;a ndt he ylopaw ayr ic hl i v i n gt h atl at e rt u r n st op oi s on .(c h .

5 ;Wa re19 6 6 ,9 9)
I n cont r a st to t h is rejec t ion of socia l i nvolvement , t he tex t a lso ha s se ver a l
s hor t  s pi n- o ˛ s  t h a t ,  l i k e  Z h a n g  Z h a n™s  w or k ,  a d d r e s s  a  w i d e r  a r i s t o c r a t i c  au d i e n c e ,
hopi ngtohelpt hemw it hhea lt his sue sa ndtog u idet hemawayf romg lut tonya nd

i ndu lgence. G e Hong , t herefore , w it hout g iv i ng up on t he ba sic pr i nciple s of t he

hea lt h reg i mens , replace s t he pu rsu it of o˝cia l fa me a nd whole some i ndu lgence

w it ht hesea rchfora lchem ic a lrecipe st hatwou ldg r a nta nex tensivelongl i fe ,ma g i-

c a lp ower sovers e l fa ndot her s ,a ndt hee vent u a la s c en siontot hei m mor t a l s .
E cstat ics

ˆes a megoa lsa rea lsoappa renti nt het h i rdsetoftex t sonhea l i ngexercise si n
t h is per iod , wh ich go back to a g roup of sout her n a r istocr at s who cha n neled t hei r

o˝cia l lyu nwa ntedenerg ie si ntoi nter ac t ionw it ht hegod sa ndec st at icjou r ne y sto

t he ot her world (see St r ick ma n n 1978). C on f ronted w it h t he rel ig iou s bel iefs of t he

nor t her n ém i g ré s , s ome of w hom h a d b e c ome fol lower s of t he e a rly D aoi s t move
-
ment of t he C e le s t i a l M a s t er s ( Ti a n s h i d ao

ı…
), t he y were i n it i a l ly u ne a s y b e
-
c au s e t he ne wc omer s i nt ro duc e d ne w w ay s t h at were ne it her w a nt e d nor

com for t able.Gr adu a l ly,howe ver,t he yc a metoacomprom ise ,wh ichi nduecou rse

gavew aytoad e g re eofi nt e g r at iona ndmer g i nga nde vent u a l lyle dtot heg row t hof

a nent i relynewrel ig iou smovement ,t heDaoofH ig he stCla r it y(Sha ngqi ng
BXˆ
).

It b e ga n w it h t he p opu l a r pr a c t ic e to e s t a bl i s h c om mu n ic at ion w it h one ™s
a nc e s tor sw it ht hehe lpofas pi r it-me d iu m ,m a i n lyto˙ ndc au s e sforu ne x pl a i ne d
i l l ne s s a nd m i s for t u ne , but a l s o to le a r n of t he i r f at e i n t he ot her world a nd to

obt a i n a d v ic e on c u r rent a ˛ a i r s . I n t he 3 6 0 s , Xu M a i
z l³
(3 01Œ?) a nd Xu M i
³³
zV
(3 03 Œ373),t wobrot her soft hea r i s to c r at icXuf a m i lyw hol i ve di nt hes a me
v i l l a gea sG eHong ™sc l a n ,h i re dt heme d iu mYa ngX i
³˘
(33 0 Œ38 6?)toe s t a bl i s h
c ont a c tw it hXuM i ™sw i feTaoKe dou
³ ¯ ñ¯
,w hoh a dd ie di n3 62 .Sheapp e a re d
a ndtoldt hema b outhers t at u si nt heot her world ,e x pl a i ne dt heover a l lor ga n i z a-

t ionoft hehe aven s ,a ndi nt ro duc e dt heme d iu mtov a r iou sot hers pi r it˙ g u re s .
A mongt hemwereu nd er worldr u ler s ,d i v i neo˝c er soft hed e a d ,s pi r itm a s -
t er s of mor a l r u le s , d en i z en s of t he Hu ay a ng g rot to
z
P³
on ne a r by Mou nt
M ao
³
Ä^
, a s we l l a s s ome d e c e a s e d le a d er s of t he C e le s t i a l M a s t er s , not a bly t he
for mer l ib at ioner L a d y We i Hu a c u n
˘?Ÿ³
(251Œ33 4). Toge t her t he y prov id e d
t heme d iu mw it had e t a i le dd e s c r ipt ionoft heor ga n i z at iona ndp opu l at ionoft he

ot her world , a nd e s p e c i a l ly of t he top he aven of H i g he s t C l a r it y (Robi ne t 19 93,

3 Œ 4 ; St r ic k m a n n 19 79, 12 6). ˆe y a l s o re ve a le d s p e c i ˙c me t ho d s of p er s on a l

t r a n s for m at ion , me d it at ion s , v i s u a l i z at ion s , a nd a lc hem ic a l c onc o c t ion s ; gave

t horou g h i n s t r uc t ion s on how to t r a n sm it t he t e x t s a nd t he i r me t ho d s ; a nd pro -

v id e dprophe c ie sa b outt hegold ena getoc ome .
ˆe Xu brot her s re c ord e d e ver y t h i ng Ya ng X i t r a n sm it t e d f rom t he ot her-
world , howe ver d i s p a r at e it m ay h ave s e eme d , a nd c re at e d a b a sic c ol le c t ion of

s a c re d t e x t s . ˆe y s h a re d t he i r ne w re ve l at ion s w it h t he i r i m me d i at e ne i g hb or s

a nd re l at i ve s , w ho i nc lud e d t he G e f a m i ly of G e Hong , t he Tao s of Tao Ke dou ,

a nd t he Wa ngs of t he f a mou s c a l l i g r apher Wa ng X i z h i
Æp³
(Robi ne t 19 8 4 ,
1:10 8). ˆe s e a r i s to c r at s we lc ome d t he s e v i sion s he a r t i ly, ˙ nd i ng i n t he ne w ly

d i s c overe d he aven s a r a n k a nd nobi l it y t he y h a d lo s t on t h i s e a r t h . ˆe y le a r ne d

a l l a b out t he or ga n i z at ion of t he t h i r t y- si x he aven s a b ove a nd pr a c t ic e d v i s u a l-

i z at ion sa nde c s t at icme d it at ion stoe x p er ienc et heh i g herpl a ne s .ˆe yi nt e g r at e d

t he e xerc i s e t r a d it ion a s p a r t of t he i r pr a c t ic e i n a d a i ly rout i ne of s t re t c he s ,

bre at h i ng , a nd s e l f-m a s s a ge s . I n c ombi n at ion w it h t he u s e of t a l i sm a n s a nd i n-

c a nt at ion s , t he e xerc i s e s s er ve d to pu r i f y t he i r b o d ie s a nd m a i nt a i n t he i r v i gor

fort heg re atend e avorofb e c om i ngi m mor t a l .
L i k e s o c i a l ly a c t i ve a r i s to c r at s , t he y emph a si z e d mo d er at ion; l i k e mou nt a i n
her m it s , t he y were i nt ere s t e d i n c ont rol l i ng t he i r
qi .
 Howe ver, t he i r m a i n mo d e
of t r a n s for m at ion w a s le s s by longe v it y e xerc i s e s a nd a lc hem ic a l e l i x i r s Š a l-

t hou g h c i n n a b a r s a l s o for me d a n a c t i ve p a r t of H i g he s t C l a r it y pr a c t ic e (St r ic k-

m a n n 19 79, 13 0 Œ133) Št h a n t h rou g h t he i r s t rong c on ne c t ion to t he d i v i ne ,

e s t a bl i s he dw it ht hehe lpoft a l i sm a n s ,i nc a nt at ion s ,a ndv i s u a l i z at ion sofgo d si n

t he b o d y a nd t he ot her world . ˆe i r m ajor c ont r ibut ion to t he D aoy i n t r a d it ion

w a s t h at t he y a d d e d t he s e re l i g iou s a nd d e vot ion a l e lement s to t he pr a c t ic e of
he a l i nge xerc i s e s .ˆe i rre g i men sa nds e quenc e sa redo c u ment e db e s ti nare c ord

of re ve l at ion s a s s o c i at e d w it h t he Q ue en Mot her of t he We s t a nd v a r iou s ot her

d e it ie s ,a swe l la si nv a r iou sot herH i g he s tC l a r it ywork s .
Mo d e r at i on
A l l of t he se tex t s , de spite t hei r d i ˛erent or ig i ns a nd va r ied socia l set t i ngs , a g ree

t hatt heba seofhea lt ha ndlongl i feismoder at ion.ˆe ywa r na ga i nstexce s se sa nd

prov ideremed ie stoi mprovebod i lyf u nc t ionst h roug hd ieta ndherba ldecoc t ions ,

suppor tedbypre scr ipt ionsforpropersleep,hyg iene ,sex u a lac t iv it y,a ndexercise.
For e x a mple , t he
Ya ng s h e ng ya o ji
re c om mend s t h at pr a c t it ioner s avoid s p e -
c i ˙cc ombi n at ion soffo o d ,s uc ha sa ny t h i nghota ndc old ,s we e ta ndr aw,ormore

s p e c i ˙c a l ly,w he ata ndo at s ,on ion sa ndhone y,c e ler ya ndpi g ™sl i ver,d r ie dg i nger

a nd r a bbit (St e i n 19 9 9, 2 0 0 Œ2 0 4). ˆe y s hou ld u s e a lc ohol s p a r i ng ly, b oi l w at er

b e fored r i n k i ng ,a ndt a k ec a renottoge tc oldw hens we at y.ˆet e x ta l s oh a ss p e -

c i ˙c re c ip e s for b ene ˙c i a l fo o d c ombi n at ion s , d e s c r ipt ion s of t he qu a l it ie s a nd

he a l i ng prop er t ie s of her b s a nd fo o d s t u ˛ s , a s we l l a s a s er ie s of i n s t r uc t ion s for

pre g n a nc y (2 0 8 Œ210). I n m a ny c a s e s , it prov id e s s p e c i ˙c reme d ie s for c er t a i n

c ond it ion s , not a bly s tom a c h a nd d i ge s t i ve problem s , i nc lud i ng c r a mp s , ˘ at u-

lenc e ,c on s t ip at ion ,a ndd i a r rhe a(2 2 6 Œ2 2 8).
ˆeover a l lgo a loft hepre s ent at ioni stoenc ou r a gep e opletol i vea she a lt h i ly
a sp o s sible ,work i ngc lo s e lyi nh a r monyw it hn at u rea ndt hefou rs e a s on s .Cit i ng

t hea nc ienti m mor t a lPeng z u
ˇ2
,t het e x ts ay s ,
ˆemet hodofnou r ish i nglonge v it yconsist sma i n lyi nnotdoi ngha r mtoonesel f.Keep
w a r m i n w i nt e r a nd c o ol i n s u m me r, a nd ne ve r lo s e you r h a r mony w it h t he fou r s e a
-
s on s Š t h at i s how you c a n a l i g n you r s e l f w it h t he b o d y. D o not a l low s e n s uou s b e aut y,

provoc at ivepost u res ,ea s yleisu re,a ndent ici ngenter t a i n ment stoi nciteyea r n i ngsa nd

desi resŠt hatishowyoucometoper vadet hespi r it .(
I s hinp ˜
 2 3 . 3 a ;  S t e i n  19 9 9,  16 9)
ˆe mo s t i mp or t a nt a d v ic e i s to rem a i n mo d er at e i n e ver y t h i ng , si nc e a ny
e xc e s s w i l l h a r m t he lu ngs a nd k id ne y s: to e at a nd d r i n k w it h c ont rol , to s t ay
aw ay f rom v a r iou s lu x u r ie s t h at le a d to a we a k ne s s of
qi ,
 a nd to k e e p s p e e c h a nd
l au g ht er w it h i n l i m it s (St e i n 19 9 9, 179, 18 6). Cit i ng Peng z u onc e more , t he t e x t

p oi nt soutt h athe av yc lot h i nga ndt h ic kc om for t er s ,s pic yfo o d sa ndhe av yme at s ,

s e x u a l at t r a c t ion a nd b e aut i f u l women , me lo d iou s voic e s a nd ent ic i ng s ou nd s ,

w i ld hu nt i ng a nd e xc it i ng out i ngs , a s we l l a s a mbit ion a nd s t r i v i ng for s uc c e s s

w i l li ne v it a blyle a dtoawe a k en i ngoft heb o d ya ndt hu sare duc t ioni nl i fee x p e c-
t a nc y(178).I nt hes a meve i n ,v a r iou sment a la c t i v it ie sw i l lh a r mk e yp s yc holog i-

c a lforc e sa ndt hu sbr i nga b outad i m i n i s h i ngof
qi ,
w h ic ht a k e sonef u r t heraw ay
f romt heD aoa ndre duc e sl i fe .ˆet e x tfor mu l at e st h i si nas e toft we l vet h i ngsto

doon lyi nﬁ l it t le ﬂi nc rement s .Its ay s ,
ˆ o s ew how i s ht opre s e r veh a r monya ndc omple t et he i rp e r fe c t ions hou ld :t h i n k
l it t le ,re ˘ e c tl it t le ,l au g hl it t le ,s p e a kl it t le ,e nj oyl it t le ,a n ge rl it t le ,d e l i g htl it t le ,

mou r nl it t le ,l i k el it t le ,d i s l i k el it t le ,e n g a gel it t le ,d e a ll it t le .

I fyout h i n kmuc h ,t hes pi r itw i l ld i s p e r s e .

I fyoure ˘ e c tmuc h ,t hehe a r tw i l lb el a b ore d .

I fyoul au g hmuc h ,t heor g a n sa ndv i s c e r aw i l ls o a rup.

I fyous p e a kmuc h ,t heO c e a nof
Q i
w i l lb ee mp t ya ndv a c a nt .

I fyoue nj oymuc h ,t heg a l l bl a d d e ra ndbl a d d e rw i l lt a k ei nout s id ew i nd .

I fyouge ta n g r ymuc h ,t hef a s c i aw i l lpu s ht heblo o da r ou nd .

I fyoud e l i g htmuc h ,t hes pi r ita ndhe a r tw i l lb ed e v i a nta ndu n s e t t le d .

I fyoumou r nmuc h ,t heh a i ra ndw h i s k e r sw i l ld r ya ndw it he r.

I fyoul i k emuc h ,t hew i l la nd
qi
w i l lb eone - s id e da ndove r lo a d e d .

I fyoud i s l i k emuc h ,t hee s s e nc ea ndp owe rw i l lr a c eo ˛a nds o a raw ay.

I fyoue n g a geyou r s e l fmuc h ,t hemu s c le sa ndme r id i a n sw i l lb et e n s ea ndne r vou s .

I fyoud e a lmuc h ,w i s d oma ndwor r yw i l la l lb ec on f u s e d .

A l l t he s e at t a c k p e ople ™s l i ve s wor s e t h a n a x e s a nd s p e a r s ; t he y d i m i n i s h p e o -
ple ™sd e s t i nywor s et h a nwol ve sa ndwol ve r i ne s .(S t e i n19 9 9,170 Œ171)
I n ot her word s , h a r mony w it h t he D ao m a n i fe s t s it s e l f i n ment a l s t a bi l it y
a ndphy sic a lwe l l ne s s ,a nda nyfor mofa g it at ionorsic k ne s si nd ic at e sad e c l i nei n
one ™s a l i g n ment w it h t he forc e s of n at u re . ˆu s ﬁgoi ng a long w it h He aven a nd

E a r t h br i ngs go o d for t u ne ; goi ng a ga i n s t He aven a nd E a r t h br i ngs m i s for t u ne ﬂ

(
I s hinp ˜
 2 3. 29b; St e i n 19 9 9, 182), t he t e x t s ay s , a nd not e s , ﬁ ˆe D ao i s
qi .
 B y pre -
s er v i ng
qi
 you c a n at t a i n t he D ao, a nd t h rou g h at t a i n i ng t he D ao you c a n l i ve
long .Spi r iti se s s enc e .B ypre s er v i nge s s enc eyouc a nre a c hs pi r itbr i g ht ne s s ,a nd

onc eyouh aves pi r itbr i g ht ne s s ,youc a nl i velong ﬂ(2 3.17a b;St e i n19 9 9,172).
ˆe m ajor p oi nt s on mo d er at ion m a d e i n t he a r i s to c r at ic
Ya ng s h e ng ya o ji

du r i ngt hes a mep er io da l s oapp e a ri nmorere l i g iou s lyi n s pi re dt e x t st h atc a nb e

l i n k e dw it ht heher m itt r a d it ion .Mo s ti mp or t a nta mongt hema ret wos hor ts y n-

op s e s of t he
B a o pu z i
 c ont a i ne d i n t he D aoi s t c a non : t he
Pe ng z u s h e s h e ng ya ng -
x i ng l u n
ˇ 2 ˇJ 3XD ¤ õ ³
(P re s er v i ng L i fe a nd Nou r i s h i ng I n ner Nat u re A s
P r a c t ic e dbyPeng z u ,
DZ
8 4 0 ;here a ˇ era bbre v i at e d
Pe ng z ul u n
)a ndt he
B a o p u z i
ya ng s h e ng l u n
Ä¸WXD3õ³
( Nou r i s h i ng L i fe Ac c ord i ng to t he M a s t er W ho

E mbr a c e sSi mpl ic it y,
DZ
8 4 2 ;a bbr.
Ya ng s h e ngl u n
).A lt hou g hi nt it lea nde d it ion
l i n k e d w it h t he her m it t r a d it ion a nd prob a bly c ompi le d on t he b a si s of erem it ic
do c u ment s(s e eS c h ipp era ndVere l len2 0 0 4 ,3 62 ,357),t he yc lo s e lym at c hZ h a ng

Z h a n™s at t it ud e a nd re c om mend at ion s . L i k e t he
Ya ng s h e ng ya o ji ,
 t he y do not
s p e a kofmou nt a i ni s ol at ion ,a lc hemy,ors p e c i ˙cre c ip e s ,butemph a si z et hene e d

formo d er at ioni nd a i lyl i fe .ˆu s ,t he
Pe ng z ul u n
 s ay s ,
ˆeme t ho dofnou r i sh i ngl i fei nvolve snotspit t i ngfa ra ndnotw a l k i ngha s t i ly.L e tt he
e a rsnotl i s tentoe xc e s s ;le tt hee ye snotlo oka rou nde x ten sively.Donotsitu nt i lt i re d ;

do not sle e p b e yond you r ne e d s . Wa it u nt i l it i s c old b efore you put on more c lot he s ;

w a it u nt i l it i s hot b e fore you t a k e t he m o ˛ . D o not ge t t o o hu n g r y, b e c au s e hu n ge r

h a r m st he
qi ,
 a n d  w h e n  y o u  e a t  b e w a r e  o f  o v e r i n du l g i n g .  D o  n o t  g e t  t o o  t h i r s t y  b e f o r e
you d r i n k a nd do not d r i n k to o de e ply at a t i me . I f you overe at , you r b owel s w i l l b e

blo c k e d a nd o b s t r uc t e d t o t he p oi nt of i l l ne s s ; i f you d r i n k t o o d e e pl y, ph le g m w i l l a c
-
c u mu l a t e  i nt o  l u m p s .  (2 a ;  a l s o  i n
Ya ng s h e ngl u n
 2 a ;
B a o pu z i
 13 ;  Wa r e  19 6 6 ,  2 2 3)
ˆe
Ya ng s h e ngl u n
prop o s e ssi m i l a rg u id e l i ne s ,w h ic hits upplement sw it has e tof
si xe x hor t at ion store le a s ement a ls t r a i na nds en s or yi nvol vement :
1.L e tgooff a mea ndpr o ˙t .

2 .L i m its i g ht sa nds ou nd s .

3.Mo d e r at em at e r i a lgo o d sa ndwe a lt h .

4 .L e s s e ns me l l sa ndt a s t e s .

5.E l i m i n at el i e sa ndf a l s e ho o d .
6 .Avoidj e a lou s ya nde nv y.(1b)
It t hen re p e at s t he s e t of t we l ve ﬁ l it t le ﬂ a c t i v it ie s (1b Œ2 a) a s fou nd i n t he
Ya n g -
s h e ng ya o ji
a ndmovesontoechoPengzu™swa r n i ngaga i nstwea r i ngﬁ heav yclot hes
a nd t h ic k s le e ve s ,ﬂ a ga i n s te at i ng ﬁme at s , f at t y fo o d s , a nd s we e t s a nd ge t t i ng i ntox i
-
c ated ,ﬂa ndaga i nstenjoy i ngﬁsex ua li n fat uat ion,engagementsw it ht heoppositesex,

a ndover i ndu lgencei nt hebed room,ﬂsi m i la rlyfou ndi nt hema i nst rea mwork .
B ot h t he l i s t of t we l ve ﬁ l it t le ﬂ a c t i v it ie s a nd t he v a r iou s c onc re t e w a r n i ngs
app e a ra l s oi nt hemoret e c h n ic a lD aoi s twork
S h e n x i a ns h i q iji n™g u imi a o l u
XÀØ
 Û	nµ N
( Wond rou sR e c ordoft heG old enC a s k e tont heSpi r itI m mor t a l s™
P r a c t ic e of E at i ng
Qi ,

DZ
 83 6 , 16 a ; a bbr.
Ji n™g u i l u
).
4
 A s d i s c u s s e d i n more d e t a i l
4 .  ˆ e
J i n™ g u i  l u
 i s a s c r ib e d to M a s ter Ji ng l i
 ú ³
o r Ji n g h e i
Ł
 w ho supp o s e d ly l ive d i n t he fou r t h
c ent u r y. ˆe te x t m ay b e a Ta ng c ompi l at ion but i n c ontent s pre d ate s t he Su i . S e e L o on 19 8 4 , 13 0 ;
S c h ipp era ndVerel len2 0 0 4 ,355.Amo der nC h i ne s epre s ent at ionofit spr ac t ic e si sfou ndi nM a19 9 9.

b e low,l i k et heot hert e x t sitprov id e sgener a lpre s c r ipt ion sformo d er at ion ,butit
i s a l s o more re l i g iou s i n n at u re i n t h at it i nc lud e s a nu mb er of s p e c i ˙c e xerc i s e s

a ndre c ip e sfors pi r it u a lat t a i n ment s .
ˆe f a c t t h at gener a l a d mon it ion s for mo d er at ionŠphy sic a l , ment a l , a nd
s o c i a lŠ a ree qu a l lyfou ndi nt he
Ya ng s h e ngya o ji ,
i no˛ s ho ot soft he
B a o pu z i ,
 a n d
i nmoret e c h n ic a lD aoi s tt e x t ss how st h att he yfor me dp a r tofa na r i s to c r at icc u l-

t u reofsi mpl ic it ya nds e l f- c ont rolt h atf avore dwork i ngtow a rdlongl i fea ndwe l l-

b e i ng , but d id not ne c e s s a r i ly i nvol ve s e c lu sion , d e vot ion , or a lc hem ic a l

e x p er i ment s . ˆe t wo s hor t s y nop si s t e x t s , a lt hou g h c ont a i ne d i n t he D aoi s t

c a non to d ay, l i k e t he
Ya ng s h e ng ya o ji
prob a bly a d d re s s e d a gener a l aud ienc e
a mong l it er at i a nd d id not ne c e s s a r i ly for m p a r t of t he her m it t r a d it ion . St i l l ,

b ot h o˝c i a l s a nd her m it s b e i ng l it er at i , t he y p a r t ic ip at e d i n t he s a me gener a l

c u lt u re of nou r i s h i ng l i fe a nd a c c ord i ng ly i nt e g r at e d a r i s to c r at ic re c om mend a-

t ion s e ven i nto t he i r more t e c h n ic a l t e x t s . ˆe c lo s e c on ne c t ion a mong t he s e

v a r iou swork si safor m id a blee x a mpleofhowa r i s to c r at ica ndher m itc u lt u rei n-

t erl i n k e d a nd i nt er a c t e d i n me d ie v a l C h i n a . It c ont r a d ic t s t he v ie w t h at t end s to

s e e D aoi s t a c t i v it ie s a s t he dom a i n of out sid er s a nd e c c ent r ic s , c omple t e ly s e p a-

r at ef romt hedom i n a nta r i s to c r at icc u lt u re .
Te c h n ique sforHe a l i ng
I n  a c c ord a nc e  w it h  t he  u nd e r s t a nd i n g  t h at  mo d e r at ion  i s  k e y  t o  a  h a r mon iou s

a nd  he a lt hy  l i fe ,  t he  t e x t s  d e s c r i b e  me d ic a l  c ond it ion s  a s  t he  re s u lt  of  e x c e s s e s

a ndu nc ont rol le db e h av ior.Fore x a mple ,a st he
Pe ng z ul u n
p oi nt sout ,t hed i ˛er
-
e nt ˘ avor s a s s o c i at e d w it h t he ˙ ve ph a s e s not on l y a ˛ e c t t he or g a n i m me d i at e l y

a s s o c i at e d w it h it but , w he n t a k e n i n e x c e s s , c a n a l s o h a r m t he or g a n a s s o c i at e d

w it h  t he  ph a s e  t h at  fol low s  it  i n  a c c ord a nc e  w it h  t he  c ont r ol l i n g  c yc le .  ˆ e  t e x t

says ,
M a k es u ret oe ats e le c t i ve l yoft he˙ ve˘ avor s .To omuc hs ou rfo o d[wo o d]h a r m st he
s ple e n [e a r t h]; t o o muc h bit t e r [e a r t h] h a r m s t he lu n g s [me t a l]; t o o muc h pu n ge nt

[me t a l] h a r m s t he l i ve r [wo o d]; t o o muc h s we e t [e a r t h] h a r m s t he k id ne y s [w at e r];

a nd t o o muc h s a lt y [w at e r] h a r m s t he he a r t [˙ re]. A l l t he s e fol low t he s y s t e m of t he

˙ ve ph a s e s a s t he y i nv i s i bl y u nd e r l i e t he fou r l i m b s . Fol low i n g t h i s , you c a n u nd e r-

s t a nda ndp e ne t r at et hep at t e r n s .(2 b)
ˆe t e x t f u r t her not e s t h at e x t reme emot ion s Š s uc h a s joy a nd a nger, love a nd
h at e ,d e si rea nda n x ie t y,u r genc ya ndwor r yŠt rou blet hes pi r ita ndt h atto omuc h

s p e a k i nga ndl au g h i ngh a r mt hei n neror ga n s ,w h i lelongp er io d sofe it hersit t i ng

or s t a nd i ng bu rd en mu s c le s a nd b one s , a nd e xc e s s e s i n s e x u a l a c t i v it ie s c re at e
u lc er sa nde x h au s t ion .Mores p e c i ˙c a l ly,
S le e pi n ga ndre s t i n gw it houtl i m ith a r m st hel i ve r.
Mov i n ga ndp a nt i n gt of at i g u ea nde x h au s t ionh a r m st hes ple e n .

Hold i n gt heb owa ndpu l l i n gt hes t r i n gh a r m st hemu s c le s .

F lo at i n gh i g ha ndw a d i n glowh a r m st hek id ne y s .

G e t t i n gd r u n ka ndt h r ow i n guph a r m st helu n g s .

E at i n gt of u l l ne s sa nds le e pi n gont hes id eh a r m st he
qi .
G a l lopi n gl i k eahor s ea ndr u n n i n ga r ou ndw i ld l yh a r m st hes t om a c h .

S hout i n ga ndc u r s i n gw it hv i lel a n g u a geh a r m st heg a l l bl a d d e r.

Fa i l i n gt ok e e py i na ndy a n gi npr op e re xc h a n gec au s e su lc e r s .

L a c k i n gb a l a nc ei nb e d c h a m b e ra c t i v it i e sc re at e sf at i g u ea nde x h au s t ion .(1b)
ˆe s e e ˛e c t s , more over, a re not v i sible i m me d i at e ly but bu i ld up over t i me .
Mov i ng g r a du a l ly f rom t he out er to t he i n ner b o d y (L o 2 0 0 0 , 2 8), t he v a r iou s
e xc e s s e sa c c u mu l at etod i m i n i s h
qi ,
w h ic hc ont rol st heb one s ,m a r row,a ndbr a i n ,
a ndatt hes a met i mec au s ec on f u sioni nt hes pi r it ,t hep s yc holog ic a lforc ea s s o c i-

at e d w it h t he he a r t a nd t he ﬁu lt i m at e m a s t er of t he ˙ ve or ga n sﬂ (2b). To pre vent

t h i s ,a c c ord i ngtot he
Ji n™g u il u ,
iti se s s ent i a lforlong-l i fefol lower stonu r t u ret he
s pi r it by m a i nt a i n i ng a n at t it ud e of awe a nd c a re .
5
 Awe a nd c a re , it s ay s , ﬁa re t he
gat e w ayofl i fea ndd e at h ,t hek e ytor it e sa ndgo o dt e a c h i ng ,t hec au s eofe x i s t i ng

a ndp er i s h i ng ,t hero otofgo o da ndb a dfor t u ne ,a swe l la st hepr i mes ou rc eofa l l

au s pic iou s a nd i n au s pic iou s c ond it ion sﬂ (14 b). I f lo s t , more over, ﬁ t he m i nd w i l l

b ec on f u s e da ndnotc u lt i v at e d ,t heb o d yw i l lb ehe c t ica ndnotatp e a c e ,t hes pi r it

w i l l b e s c at t ere d , t he
qi
 w i l l go b e yond a l l b ou nd s , a nd w i l l a nd i nt ent ion w i l l b e
d e lud e d ﬂ (14 b). ˆ i s c ond it ion , w h ic h we wou ld to d ay d e s c r ib e a s s t re s s , i s a c-

c ord i ng lyt heu lt i m at ea nt it he si stolongl i fea ndt hepre s er v at ionofhe a lt h .
To reme d y or pre vent t he s e problem s , t he
Pe ng z u l u n
 a nd
Ya ng s h e ng l u n
bot h
recom mend reg u la r exercise of t he body, moderat ion i n food a nd d r i n k, a nd t he

c u lt i v at ion of a s erene m i nd . B e yond t h i s , t he
J i n™ g u i  l u
 a l s o prov id e s s p e c i ˙c e xer
-
c i s e s t h at c re at e a s en s e of b a l a nc e a nd he lp a l le v i at e a ny problem s t h at m ay h ave

app e a re d .ˆemo s tb a sica mongt hemi sabre at h i ngpr a c t ic ec a l le dﬁg u id i ngt he
qi
ﬂ
(
x i ngq i
éÛ
),w h ic hs er ve stob a l a nc et heover a l lener g ie si nt heb o d y.ˆet e x ts ay s ,
L i e d ow n ˘ at on you r b a c k , m a k e you r h a nd s i nt o ˙ s t s , k e e p you r fe e t a b out 4 Œ5
i nc he sa p a r ta ndyou rs hou ld e r sa b out4 Œ5i nc he sf r omt hepi l low.Bre at hes o ˇ l yfor
5.ˆ es a m ed i s c u s s i ono fawea n dc a r ea p p e a r sl a t e ri nt h ebi o g r a p hyo fS u nS i m i a o(s e ec h .4).

fou r s e t s of 9 0 re p e t it ion s , i .e . , 3 6 0 t i me s . L i k e a s o ˇ r o b e , a l l you r b one s a nd j oi nt s
b e g i n t o d i s s ol ve , a nd you fe e l t he
qi
 l i k e a c loud y v a p or ˘ ow i n g t h r ou g h t he b o d y,
p e r v a d i n g t he me r id i a n s a nd a r t e r i e s , mov i n g a l l a r ou nd , r ic h a nd moi s t , lu br ic at-

i n ga nde n h a nc i n gs k i n ,or g a n s ,a ndi nt e s t i ne s .(4 b ;
B a o p u z i
8 ;Wa re19 6 6 ,139)
I nt h i sre l a xe d ,me d it at i ves t at eofd e e pbre at h i ng ,t het e x tc ont i nue s ,t he
qi
˘ow s
smo ot h ly, t he b o d y i s c a l m , a nd t he v a r iou s emot ion s a re d i s s ol ve d (˙ g . 6). I n
d e e ph a r monyt heD aoc a nm a n i fe s tit s e l f .ˆebre at h ,more over,s hou ldb es u bt le

a ndlong ,t here byc re at i ngp e a c ea mongt hei n neror ga n sa nds end i nga l ld i s e a s e s

i nto re t re at . ﬁ ˆe
qi
 i n p er fe c t a l i g n ment , t he b o d y l i g ht a nd s t rong , you re a c h
h i g holda gea ndc a nl i vefore ver ﬂ(5 a).
O n t he ot her h a nd , i f t here i s s ome i mb a l a nc e i n t he b o d y, t he bre at h i ng t e c h
-
n ique c a n b e mo d i ˙e d a c c ord i ng to d i ˛erent k i nd s of e x h a l at ion s , w h ic h i nc lud e
t ho s e  a l re a d y  me nt ione d  i n  t he  me d ic a l  m a nu s c r ip t s :
chui ,

xu ,
 a nd
hu
(respec t ively,
t he s h a r p, gent le , a nd op en-mout he d e x pu l sion of a i r). Un l i k e t he m a nu s c r ipt s ,

t hou g h , w h ic h pre s c r ib e
chui
for a i l ment s i n c he s t or a b domen ,
xu
 to prov ide cool-
i ng ,a nd
hu
a sas upplementtot heot herbre at h s ,t he
J i n ™ g u i  l u
 d e ˙ n e s
chui
a s  a  w a r m
-
i ngbre at htob eu s e dforc oldc ond it ion s ,
hu
a sac o ol i ngbre at htoe x p e lhe at ,a nd
xu
a sasolventtod isperseblock ages(6a).Inadd it ion,ita lsol istst h reef u r t herbreat hs,

xi ,

he ,
 a n d
si ,
t huscomplet i ngt hecla ssicl istoft heSi xBreat hs(Despeu x20 0 6,4 0).It
not e s  t h at
xi
 helps to d i s p el w i nd or pa i n,
he
 remove s a nger a nd c a l m s t he
qi ,
 a nd
si

d i s s ol ve s a l l s or t s of e x t reme s . K now i ng how to re c og n i z e t he v a r iou s s t at e s of t he

ener ge t ic b o d y a nd to apply t he c or re c t bre at h for e a c h sit u at ion t hu s a l low s t he e s
-
t a bl i s h mentofp er fe c tb a l a nc ea ndh a r mony,t hefou nd at ionofhe a lt ha ndlongl i fe .
A s t h i s ˙ r s t e xerc i s e i nd ic at e s , t he
Ji n™g u i l u
a d d re s s e s p e ople w ho a re i nt er-
e s t e dnoton lyi nb a siche a l i ngbuta l s oi ne x t end e dlonge v it ya nde veni m mor t a l-

it y. It s pr a c t ic e s re pre s ent a n a d v a nc e d a nd more me d it at i ve le ve l of he a lt h

re s tor at ion t h at c a n e it her c omplement a nd en h a nc e he a l i ng or s upp or t t he pu r-

s u itofh i g herat t a i n ment s ,s uc ha se x t end i ngl i feb e yondit sn at u r a ls p a n ,a c qu i r-

i ngm a g ic a lp ower s ,a nda s c end i ngtot heot her world .I nt h i sre s p e c t ,t hee xerc i s e s

i nt he
Ji n™g u il u
p er for maf u nc t ionnotu n l i k elonge v it yt e c h n ique si nl at erD ao -
i s t s y s t em s , w h ic h to o a re at t he b ord erl i ne b e t we en me d ic a l pr a c t ic e a nd s pi r i-

t u a l at t a i n ment s . I n f a c t , t he t e x t re pre s ent s t he ˙ r s t do c u ment at ion of t he more

s pi r it u a lu s eofor i g i n a l lyme d ic a lpr a c t ic e s .
ˆ i s i s f u r t her b or ne out i n t h i r t y-t h re e e xerc i s e s l i s t e d ne x t i n t he
Ji n™g u i l u

t h at c ombi ne d e e p bre at h i ng w it h v a r iou s phy sic a l move s a nd p o sit ion s , e a c h

ge a re dtoreme d ys u ˛er i ngf romac er t a i nc ond it iona ndfo c u si ngonap a r t ic u l a r

g roupofjoi nt sormu s c le s .B e fores p e c i f y i ngt hepr a c t ic e s ,t het e x tpre s ent ss ome

gener a lg u id e l i ne s:
I ft hed i s e a s ei si nt het h r o atorc he s ta re a ,u s eapi l lows e ve ni nc he sh i g h .
I fiti sb e lowt hehe a r ta re a ,u s eapi l lowfou ri nc he sh i g h .

I fiti sb e lowt hen ave l ,re movet hepi l low.

Tod i s p e r s e
qi ,
bre at hei nt h r ou g ht heno s ea ndoutt h r ou g ht hemout h .
Tot on i f y
qi ,
c lo s et hemout ht ow a r mt he
qi ,
t he ns w a l lowit .
Tore l i e ved i s e a s e soft hehe a d ,l i ˇt hehe a d .

Tore l i e ved i s e a s e soft heh ip sorle g s ,l i ˇt het o e s .

Tore l i e ved i s e a s e soft hec he s t ,b e ndt het o e s .

Tore l i e vec old ,he at ,orot he ri m b a l a nc e si nt hes t om a c h ,holdt hebre at hi nt he
b e l l y.(9 a)
ˆen it l i s t s t h i r t y-t h re e he a l i ng e xerc i s e s (9 aŒ13b), i n e a c h c a s e s p e c i f y i ng t he
p o s t u re but not prov id i ng a n obv iou s ord er or s y s t em at ic s e quenc e . Howe ver, i f

g roup e d a c c ord i ng to p o s t u re (a s pre s ent e d b e low w it h t he or i g i n a l nu mb er of

e a c he xerc i s ei np a rent he s e s),t hepr a c t ic e smoves y s t em at ic a l lyt h rou g ht heb o d y

f rom top to b ot tom , i n e a c h c a s e a l le v i at i ng t en sion , re duc i ng ob s t r uc t ion , a nd

i nc re a si ng
qi
-˘ow.ˆe yc a ne a si lyfor ma ni nt e g r at e drout i ne .
ˆe˙ r s tg roupi sdonew h i lek ne e l i ngorsit t i ngupr i g htw it hp e l v i senga ge d .
It i s not ent i re ly c le a r w he t her a k ne e l i ng or sit t i ng p o s t u re i s pre fer re d , a nd a l l

e xerc i s e sc a nb edonee it herw ay.Si nc et hea nc ientC h i ne s e ,l i k et hemo d er nJap -

a ne s e ,d idalotofk ne e l i ng ,itm ayh aveb e enmorec om for t a blefort hemtob e g i n

i nt h i sp o s e .Howe ver,t hepr a c t ic es hou lda l s ob ee ˝c a c iou sw henu nd er t a k eni n

a c ro s s -le g ge d or ot her s e at e d p o s t u re , a s long a s t he b a c k i s s t r a i g ht a nd t he h ip

a ndp e l v i sa reenga ge d .ˆerea ree le vene xerc i s e si nt h i sg roup:
K
N E E L

OR

SI T

U PR IGH T

W I T H

PE LV I S

E NG AG E D

(
d u a n z u os h e n g y a o
$D 3 ¨
)
:
I n h a let h r ou g ht heno s ea ndholdt hebre at h .Ro c kt hehe a db a c ka ndfor t h
1.

s low l yt h i r t yt i me s .ˆ i sw i l lre movea l le mp t i ne s s ,c on f u s ion ,a ndd i z z i ne s s
f r omt hehe a d .C lo s et hee ye sw h i ler o c k i n gt hehe a d(# 2).

S low l yi n h a let h r ou g ht heno s ew h i lehold i n gt heno s ew it hyou rr i g hth a nd .
2 .

ˆ i sre move sd i z z i ne s sf r omt hee ye s .S hou ldt e a r se me r ge ,le tgooft hebre at h

t h r ou g ht heno s e .Ita l s ohe lp sw it hd e a f ne s sa ndw it hhe a d a c he sdu et o

o b s t r uc t ion .I ne a c hc a s e ,t hea p p e a r a nc eofs we ati sago o ds i g n(# 4).

E x t e ndb ot ha r m ss t r a i g htup,r a i s i n gt hep a l m st ot hec e i l i n g .I n h a let h r ou g h
3.

t heno s ea ndholdt hebre at hfora slon ga sp o s s i ble .R e p e atfors e ve nbre at h s .

ˆ i si sc a l le dt heK i n gofS hu™sTe r r a c e .Itre move sa i l me nt sdu et oa c c u mu l a-

t ion sof
qi
b e ne at ht hew a i s t(# 7).
L i ˇt hele ˇh a ndw it hp a l mf a c i n gup,t he nd ot hes a mew it ht her i g ht .
4 .

A lt e r n at et hea r m s .ˆ i sre move sa i l me nt sa s s o c i at e dw it hp a i ni ns hou ld e r s

a ndb a c ka swe l la sd i s e a s e sc au s e dby
qi
- o b s t r uc t ion s(# 9).
S t re t c ht her i g hta ndle ˇs id e s .C lo s et hee ye sa ndi n h a let h r ou g ht heno s e .
5.

ˆ i sre move she a dw i nd .D ot h i sa sd e e pl ya syouc a n .R e p e atfors e ve n

bre at h s ,t he ns t op(#11).

I n h a let h r ou g ht heno s et ot hec ou ntoft e n .ˆ i sre move shu n ge ra ndt h i r s t
6 .

f r omt heb e l l ya ndm a k e syoufe e lf u l l .O nc es at i s ˙ e d ,s t op.I fyoua renotye t

s at i s ˙ e d ,d oita g a i n .Ita l s ohe lp st ore l i e vec oldi nt heb e l l y(#12).

R a i s et her i g hth a ndw it hp a l mup,t he nt a k et hele ˇh a nda ndholdt hele ˇh ip.
7.

I n h a let h r ou g ht heno s e .Wor ka sd e e pl ya syouc a na ndre p e atfors e ve n
bre at h s .ˆ i sre move sc oldf r omt hes t om a c ha ndhe lp sw it hi nd i ge s t ion(#14).

C h a n ges id e s .ˆ i she lp sw it hblo o dc ont u s ion s(#15).

W it hb ot hh a nd spu s h i n ga g a i n s tt he˘ o or,r a i s et hehe a d .I n h a let h r ou g ht he
8 .

no s ea nds w a l lowt he
qi
t e nt i me s .ˆ i sre move sfe ve ra ndhe lp sw it hi nju re d
mu s c le sa ndre move solds k i n(#16).

I fyouh avead i s e a s eont hele ˇ ,lo okt ot her i g ht .I n h a let h r ou g ht heno s e ,
9.

t he ne x h a lew h i lec ou nt i n gt ot e n .C lo s eyou re ye sw h i leyoud ot h i s(#31).

I fyouh avead i s e a s eont her i g ht ,lo okt ot hele ˇ .I n h a let h r ou g ht heno s e ,
10 .

t he ne x h a lew h i lec ou nt i n gt ot e n(#33).

I fyouh avead i s e a s eb e ne at ht hehe a r t ,l i ˇt hehe a da ndlo okupt ow a rdt he
11.

Su n .I n h a les low l yt h r ou g ht heno s e ,t he ns w a l lowt hes a l i v a .R e p e att h i r t y

t i me s .Ke e pyou re ye sop e nw h i leyoud ot h i s(#32).
ˆ i ss e tofpr a c t ic e sfo c u s e sent i re lyont heupp erb o d yŠhe a da ndne c k ,e ye s
a nd no s e , s hou ld er s , a r m s , a nd sid e s Šwork i ng t he v a r iou s mu s c le s a nd joi nt s
s y s t em at ic a l ly to re l ie ve s t r a i n a nd t en sion . It t a r ge t s he a d a c he s , d i z z i ne s s ,
qi
-
ob s t r uc t ion s ,a ndot herproblem si nt hetor s o.ˆei mpl ic at ioni st h atw h i ledoi ng

t he e xerc i s e s , oˇ en w it h e ye s c lo s e d a nd bre at h he ld , pr a c t it ioner s u s e t he i r i n-

t ent iontoc on s c iou s lyg u id et he
qi
tot hea ˛e c t e da re a ,t hu sop en i ngt heb o d yfor
he a l i ng .Un l i k et heb o d ymovement si nt hee xerc i s e sfou ndi nt heme d ic a lm a nu-

s c r ipt s , b o d y movement s here a re k e pt to a m i n i mu m , w it h ju s t t he he a d b e i ng

t u r ne d a nd t he a r m s b e i ng r a i s e d . ˆe k e y emph a si s i s on bre at h i ng c or re c t ly,

s low ly, to t he prop er c ou nt , a nd for t he c or re c t nu mb er of re p e t it ion s . ˆere i s a

c le a ri nc re a s ei nt hei nt er n a le x p er ienc eoft heb o d ya s
q i ,
amorec on s c iou sfo c u s
ont heener ge t ics u b s t r uc t u reofm at er i a le x i s t enc e .
Mores p e c i ˙c a l ly,t he˙ r s ta nds e c ondpr a c t ic e sc re at ead e e pc a l ma nds en s e
of b a l a nc e i n t he b o d y, w h i le t he t h i rd e xerc i s e , w here pr a c t it ioner s r a i s e t he

a r m s ,a c t i v at e st helu nga ndl a r ge -i nt e s t i nec h a n ne l s .ˆefou r t hi sasid es t re t c h ,

w h ic hhe lp sw it hs hou ld ert en siona nda l s oi nc re a s e sly mph at ic˘owi nt heb o d y,

w h i let he˙ ˇ hi sasid eb end ,w h ic hc a nb emo d i ˙e dw it hd i ˛erenta r mp o sit ion s ,

i nc re a si ngt hei nt en sit ya st hea r m sa rer a i s e dh i g her.ˆesi x t he xerc i s e ,t hever y

s low i n h a l at ion , t r i g ger s a p a r a s y mp at he t ic re s p on s e , c re at i ng more c a l m ne s s

a nd i nt er n a l s t a bi l it y. A ˇ er t h at , nu mb er s e ven a c t i v at e s c h a n ne l s r u n n i ng

t h rou g ht hetor s obypl a c i ngh a nd satd i ˛erentener g yp oi nt s ,w h i lenu mb ere i g ht

s t re t c he s t he ne c k a nd op en s t he c he s t . ˆe n i nt h a nd t ent h pr a c t ic e s , w it h t he i r

s lowe x h a l at ion ,re pre s entapu r g i ngt e c h n ique ;t he ya l s os er vetod i l at et hec h a n-

ne l sont hesid e soft hene c k .ˆel a s toneop en st heC onc e pt ionVe s s e la nds tom-

a c h mer id i a n i n t he f ront of t he tor s o a nd a l low s t he
qi
 to ˘ow i nto t he Tr iple
H e a t e r.
6
ˆe ne x t g roup a i m s at c ond it ion s i n t he c he s t a nd b e l ly. ˆe e xerc i s e s a re
done w h i le sit t i ng . ˆe word for ﬁsit ﬂ i s s t i l l
zu o
 a s a b ove i n ﬁ k ne e l or sit ﬂ; how-
e ver,i n s t e a dofﬁupr i g ht ﬂt het e x tu s e sﬁ le ve l ,ﬂw h ic hi nmo s tc a s e ss e em stoi nd i-
c at esit t i ngw it hs t r a i g htb a c ka ndle gss t re t c he doutont he˘o or.
S
I T

U P

L E V E L

(
p i ng z u o

D
)
:
E n g a g e  t h e  l e g s  a n d  p e l v i s ,  t h e n  e x t e n d  t h e  a r m s  d o w nw a r d  t o  s p r e a d  t h e  ˙ n g e r s
1.

ofb ot hh a nd s ,pre s s i n gt he mh a rda g a i n s tt he˘ o or[ne x tt oyou rh ip s].S low l y
e x h a l e  f r o m  t h e  m o u t h  a n d  i n h a l e  t h r o u g h  t h e  n o s e .  ˆ i s  r e m o v e s  p a i n  f r o m

c he s ta ndlu n g s .Tos w a l lowt he
qi ,
le titge tw a r m,t henc los et hee ye s(#1).
I nt e r l a c et he˙ n ge r sa ndw r a pt he ma r ou ndt hek ne e s .Holdt hebre at ha nd
2 .

d r u mt heb e l l yfort woort h re es e t sofs e ve n .W he nt he
qi
i sf u l l ,e x h a le .
Me a s u ret hepr a c t ic ea c c ord i n gt ot hed e g re ei nw h ic ht he
qi
p e ne t r at e st he
i nt e s t i ne s .D ot h i sove rt e nye a r sa ndyouw i l llo okyou n ge ve ni nolda ge(#10).

Holdt heh a nd sa si fs ho ot i n gab ow,pu l l i n gt he ma sf a ra p a r ta syouc a n .ˆ i s
3.

c u re sa i l me nt si nt hefou rl i m b s ,a n x i e t y,a ndd e pre s s ion ,a swe l la sb a c k

pr o ble m s .Iti sb e s tw he nd oned a i l yatas e thou r(#13).

W it hb ot hh a nd sholdt hehe a d ,t he nt u r na ndt w i s tt het or s o,mov i n gitup
4 .

a ndd ow n .ˆ i si sc a l le dO p e n i n gt heWa i s t .Itre move sdu l l ne s sa ndhe av i ne s s

f r omt heb o d ya ndc u re sa l ld i s e a s e sdu et ol a c kofp e r v a s ion(#19).
ˆe b a sic p o sit ion here i s w h at yoga pr a c t it ioner s c a l l St a ˛ Po s e (
d an d ˚ s an a ;

seatedw it hbackst r a ig hta ndlegsex tendedfor wa rd).ˆeposit ion,e specia l lywhen
suppor ted w it h t he ha nd s pre s si ng i nto t he ˘oor, a s de scr ibed i n t he ˙ rst exercise ,

h a st hee ˛e c tofpu l l i ngt hes hou ld erbl a d e stoge t her,op en i ngt hec he s t ,a ndleng t h
-
en i ng t he b a c k w h i le re le a si ng t he h ip s a nd le gs . It a l s o d i l at e s t he c h a n ne l s r u n
-
n i ngt h roug ht heha nd sa ndpu rge st hebreat ha sitisex ha ledt h roug ht hemout h.
I na c c ord a nc ew it ht h i se ˛e c t ,mo s te xerc i s e si nt h i ss e quenc ea ˛e c tt hec he s t
a nds tom a c h ,remov i ngc on s t r ic t ion sf romt helu ngs ,smo ot h i ngt hework i ngsof

t he i nt e s t i ne s , a nd he lpi ng to a l le v i at e d e pre s sion . ˆ i s c hoic e of a i l ment s a l s o

re ˘e c t st hes y s t emoft r a d it ion a lC h i ne s eme d ic i ne ,a c c ord i ngtow h ic ht helu ngs

a re t he y i n or ga n t h at m at c he s t he l a r ge i nt e s t i ne a nd t he s e at of t he e xc e s si ve

emot ion of s a d ne s s or me l a nc holy. O b s t r uc t ion s i n t he lu ngs , i nt e s t i n a l prob -

lem s , a nd d e pre s sion a re t hu s c lo s e ly re l at e d i n C h i ne s e me d ic a l t h i n k i ng , a nd

doi ngt h i ss er ie sofs e at e de xerc i s e sa l le v i at e st heent i rec omple x .
6 .Ia mi nde bte dtoJ.M ic h a elWo o dfori n for m at ionont hes p e c i ˙ce ˛e c t soft hee xerc i s e si nt h i ss e t .

As p e c i a la s p e c ti st heu s eofﬁ d r u m m i ng ﬂi nt hes e c ondpr a c t ic e ,t hes t i mu-
l at ion of t he b e l ly w it h s l i g ht t ap s or h it s , w h ic h i s not on ly a for m of a b dom i n a l
m a s s a ge but a l s o a c t i v at e s t he ener g y s t r uc t u re u nd erly i ng t he or ga n s . St i l l u n-

d er t a k ento d ay,t h i se xerc i s ei snowk now na sSpi nt heB a l la ndi nvol ve si n h a l i ng

f u l ly, t hen rol l i ng
qi
 up a nd dow n a l l t h rou g h t he b e l ly a nd i nto t he k id ne y a re a
to t he a c c omp a n i ment of gent le t ap s ( Joh n s on 2 0 0 0 , 6 8 6). ˆom a s Ha n n a h a s a

ver y si m i l a r pr a c t ic e i n le s s on 7 of h i s s er ie s ˆe My t h of A g i ng : ly i ng on t he i r

b a c k s , s tom a c h s , or sid e s , pr a c t it ioner s i n h a le d e e ply i nto e it her t he b e l ly or t he

c he s t ,t hens ho ott hec ond en s e db a l lofbre at hf romonei ntot heot her,mov i ngup

a nd dow n or d i a gon a l ly a c ro s s . ˆe pr a c t ic e s er ve s to f re e t he c ent r a l mu s c le s of

t hetor s of romt en sion sa ndob s t r uc t ion s ,c re at i ngmoref re e domi nt hec ent erof

t he b o d y a nd t hu s i n l i fe i n gener a l (Ha n n a 19 8 8 , 137Œ14 4). A yog ic v a r i a nt t h at

a l s o s er ve s to en h a nc e a nd move ener g y a rou nd t he b o d y i s c a l le d s tom a c h lo c k

(u d d ˛ y ˚ n a

b a n d h a)
,pr a c t ic e dw h i les t a nd i nga nda c t i v at i ngt hes tom a c hmu s c le s
a ˇ er c omple t e e x h a l at ion (Iyenga r 19 76 , 4 25). I n a l l c a s e s , it i s a s t reng t hen i ng ,

pu r g i ng ,a ndc h a n ne l- op en i ngpr a c t ic e .
ˆes a mehold st r uefort het h i rdpr a c t ic ei nt h i ss e t :op en i ngt heh a nd si nto
a p o sit ion of s ho ot i ng a b ow, w it h one h a nd b ent at t he e lb ow a nd pu l le d b a c k

w h i le t he ot her s t re t c he s hor i z ont a l ly a c ro s s . C ent ere d on t he c ent r a l c i n n a b a r

˙e ld at t he s t er nu m , t he e xerc i s e enga ge s t he c he s t mu s c le s a nd a ga i n op en s t he

a re aoft helu ngs ,t hu sre le a si ngp ot ent i a ls a d ne s sa ndd e pre s sion .ˆer at herme -

c h a n ic a l p at t er n bre a k s t h rou g h phy sic a l b a r r ier s i nto t he ener ge t ic b o d y a nd

t hu ss er ve stob a l a nc ea ndh a r mon i z eemot ion a lt end enc ie s .
ˆel a s tit emherei sat w i s toft hetor s o,t u r n i ngi nd i ˛erentd i re c t ion sw h i le
hold i ng t he he a d w it h b ot h h a nd s . L eng t hen i ng t he s pi ne , t h i s i s a c h i ropr a c t ic

s t re t c ht h ata l s oop en st hesid e soft heb o d y,t hu sre le a si nga nyt en sion sc au s e dby

t he t r au m a re ˘e x . A s t he t e x t s ay s , it remove s he av i ne s s f rom t he b o d y, a l low i ng

pr a c t it ioner stole tgoofs tore dt en sion s .
ˆe ne x t s er ie s i s e xe c ut e d w h i le s qu at t i ng , a p o sit ion t h at s pre a d s t he h ip s
a nd en h a nc e s h ip op en ne s s a nd ˘e x ibi l it y. It re qu i re s a bit more e xer t ion t h a n

t heot her s ,a lt hou g hforp e opleu s e dtos qu at t i ngt hepr a c t ic em ayb ee a s y :
S
QUAT
(
ju z u o

D
)
:
S t re t c houtt her i g htle gw h i lehold i n gt hele ˇk ne ew it hb ot hh a nd s .E n g a ge
1.

t hep e l v i s .I n h a let h r ou g ht heno s e .Wor ka sd e e pl ya syouc a na ndre p e atfor
s e ve nbre at h s .ˆ i sre move sd i ˝ c u lt i e si nb e nd i n ga nds t re t c h i n ga ndhe lp s

w it hp a i ni nt hec a l ve sa swe l la sw it hr he u m at i s m(# 2 0).

R e p e atont heot he rs id e ,t he ns pre a dt hele ˇle gt ore s tw id eont heout s id e .
2 .

ˆ i sre move sd i ˝ c u lt i e si nb e nd i n ga nds t re t c h i n ga ndhe lp sw it hp a i ni nt he

c a l ve s .Ac c ord i n gt oones ou rc e ,ita l s ore move sw i nda ndhe lp sw it hblu r r y
v i s iona ndd e a f ne s s(# 21).

W it hb ot hh a nd se m br a c et hek ne e c a p s .I n h a let h r ou g ht heno s e .Wor ka s
3.

d e e pl ya syouc a na ndre p e atfors e ve nbre at h s .ˆ i sre move sr he u m at i s mf r om

t heh ip sa ndp a i nf r omt heb a c k(# 2 4).

E n g a get hep e l v i sa ndu s eb ot hh a nd st opu l latt hehe e l s .I n h a let h r ou g ht he
4 .

no s e .Wor ka sd e e pl ya syouc a na ndre p e atfors e ve nbre at h s ,a lw ay sf a c i n gt he

k ne e c a p s .ˆ i sre move sr he u m at i s ma ndi nt e r n a ls p a s m s(# 27).
ˆe e ˛e c t of t he s e pr a c t ic e s , m at c h i ng t he n at u re of t he b a sic p o s e a s a h ip
op ener, fo c u s e s on t he h ip s , lower b a c k , a nd le gs . Ac t i v at i ng t he h ip joi nt , w h ic h
i sc ent r a ltonu merou sb o d ymovement s ,t he yremoved i ˝c u lt ie si nb end i nga nd

s t re t c h i ng a nd i nc re a s e over a l l ˘e x ibi l it y. ˆe y a l s o he lp w it h s t r a i n a nd t en sion

i n t he b a c k a nd le gs , a l le v i at i ng t he t end enc y to s p a sm or tow a rd rhe u m at i sm .

E ner ge t ic a l ly t he y work on t he c h a n ne l s t h at r u n t h rou g h t he le gs , t he ˙ r s t t wo

fo c u si ng on t he bl a d d er a nd k id ne y mer id i a n s , t hu s a l s o c le a n si ng a n x ie t y a nd

fe a r.ˆet h i rdw it hit shu g g i ngoft hek ne e si ntot hec he s ta ndt hefou r t hw it ht he

s t rongpu l lont hehe e l sb ot hop ent heb a c koft hetor s o,e x p a ndt hec he s t ,a ndŠ

si nc et he ya l s oc ompre s st heb e l lyŠforc et hebre at hi ntot heb a c ka ndsid e soft he

lu ngs .A spr a c t it ioner sle a r ntoop ent heb a c ktot hebre at h ,t he yc a npu s hitdow n

to a l le v i at e p a i n i n t he lower b a c k a nd h ip s . Bre at h i ng i n t h i s m a n ner i s a l s o a

for mofre ver s e dbre at h i ng .ˆ i snoton lyc re at e sas y mp at he t icner vou sre s p on s e

w it hi nc re a s e dent hu si a sma ndw i l ltow a rda c t i v it y,buts e t st hes t a gefori m mor-

t a l it ypr a c t ic ew herebre at h i ngt end stob ere ver s e d .
A l lrem a i n i nge xerc i s e si nt he
Ji n™g u il u
a redonew h i lely i ngdow n ,e it heron
t he b a c k , t he b e l ly, or one sid e . ˆe ˙ r s t g roup c ent er s on c a l m i ng t he ner vou s

s y s t ema nds t reng t hen i ngt hea b dom i n a lmu s c le s .Iti nc lud e se i g hte xerc i s e s .
L
I E

F L AT

ON

YOU R

BAC K

(
z h e n g ya nwo

%Ø 	N
)
:
S low l ye x h a let h r ou g ht hemout ha ndi n h a let h r ou g ht heno s e .ˆ i sre move s
1.

pre s s u ref r omh av i n ge at e nt o of a s t .A ˇ e r w a rd ,s w a l lowt he
qi
i ns m a l lg u lp s .
A ˇ e rt e ns w a l low s ,le tit sw a r mt hb eyou rme a s u re .I ft he
qi
i sc old ,itw i l l
m a k ep e oplere t c ha ndc au s es t om a c hp a i n .I n h a let h r ou g ht heno s e ,c ou nt i n g
t os e ve n ,t e n ,a ndupt oahu nd re d ,u nt i lyouhe a rabi gr u m bl i n gi nyou r

s t om a c h .ˆ i sw i l lre movew ay w a rd
qi
a ndt on i f ypr op e r
q i
(# 5 ) .
R a i s eb ot hle g sa nda r m ss t r a i g htup.I n h a let h r ou g ht heno s e .Wor ka sd e e pl y
2 .

a syouc a na ndre p e atfors e ve nbre at h s .ˆ e ns h a k ea ndr o c kt hele g st h i r t y

t i me s .ˆ i sre move sc oldf r omt hec he s ta ndle g s ,he lp sw it hr he u m at i s mi nt he

b o d y,a ndre l i e ve sc ou g h s(#17).

B e n d  t h e  k n e e s  a n d  b r i n g  t h e m  i n  t o w a r d  t h e  h e a d .  W i t h  b o t h  h a n d s  h o l d  t h e  k n e e s
3.

a nde n g a get hep e l v i s .I n h a let h r ou g ht heno s e .Wor ka sd e e pl ya syouc a na nd
r e p e a t  f o r  s e v e n  b r e a t h s .  ˆ i s  r e m o v e s  f a t i g u e ,  f e v e r s ,  a n d  p a i n  i n  t h e  t h i g h s  (#18).

E x t e ndb ot hh a nd s[w it hs hou ld e r so ˛t he˘ o or]a ndle tt he mi nt e r t w i nee a c h
4 .

ot he ra si ft he ywe rek ne a d i n gc i n n a b a rs a ndi nab a g .ˆ i sw i l lre duc e

d a mpne s si nt heb o d ya ndre l i e ved i ˝ c u lt yi nu r i n at iona ndhe av i ne s si nt he

lowe ra b d ome n .I ft he rei she ati nt heb e l l y,e x h a let h r ou g ht hemout ha nd

i n h a let h r ou g ht heno s e .R e p e att e nt i me s ,t he ns t op.ˆ e rei snone e dt o

s w a l lowi ns m a l lg u lp s .I ft he rei snohe ati nt heb e l l y,pr a c t ic efors e ve n

bre at h s ,t he ns w a l lowt hew a r m
qi
t e nt i me sa nds t op(# 2 2).
St re tchb ot hc a lve sa ndb ot hha nd s ,a l low i ngt hehe el stofac ee achot her.I n ha le
5 .

t h r ou g ht heno s e .Wor ka sd e e pl ya syouc a na ndre p e atfors e ve nbre at h s .ˆ i s

r e m o v e s  d e a d  s k i n ,  a s  w e l l  a s  c o l d  a n d  p a i n  i n  t h e  l e g s  a n d  c a l v e s  (# 2 5).

Tw i s tb ot hh a nd sa ndb ot hc a l ve st ot hele ˇ ,a l low i n gt hehe e l st ome e t .I n h a le
6 .

t h r ou g ht heno s e .Wor ka sd e e pl ya syouc a na ndre p e atfors e ve nbre at h s .ˆ i s

re move ss t om a c ha i l me nt sf r omu nd i ge s t e dfo o d(# 2 6).

S t re t c houtt hea r m sa ndle g s ,w it hp a l m sa nds ole sf a c i n gupw a rd .I n h a le
7.

t h r ou g ht heno s e .Wor ka sd e e pl ya syouc a na ndre p e atfors e ve nbre at h s .ˆ i s

re move st e n s iona ndu r ge nc yf r omt heb e l l y(# 2 8).

Ho okt hehe e lofyou rle ˇfo otove rt he˙ r s tt wot o e sofyou rr i g htfo ot .I n h a le
8 .

t h r ou g ht heno s e .Wor ka sd e e pl ya syouc a na ndre p e atfors e ve nbre at h s .ˆ i s

re move sc r a mp s(# 29).R e p e atont heot he rs id e .ˆ i sre move sr he u m at i s m

(#3 0).I ft hehe e li so ˛a ndyouc a n notre a c ht het o e soft heop p o s it efo ot ,u s ea

s t ic kt oc omple t et hep o s e .
Work i ng t he a b dom i n a l mu s c le s s y s t em at ic a l ly to i nc lud e t he i r lower, c en-
t r a l , a nd upp er s e c t ion s a s we l l a s t he sid e s of t he b o d y, t h i s s e quenc e prov id e s a
gener a l c ore s t reng t hen i ng w h i le i nd i v idu a l pr a c t ic e s s er ve to re le a s e v a r iou s

t en sion sa nda i l ment sf romt hes tom a c ha re a .ˆee xerc i s e sa idd i ge s t iona ndre -

l ie vehe a r t bu r n ,e a s ed i ˝c u lt yi nu r i n at ion ,a nda l le v i at ef at i g ue .Si nc et he ya l s o

i nvol vele gmovement s ,t he yc a ni na d d it ionhe lpre l ie vep a i ni nt het h i g h s ,rhe u-

m at icp a i n ,a ndc r a mp s .
Ad i ˛erentk i ndofre le a s ei sfou ndi nt hene x tg roupoft wopr a c t ic e s ,w h ic h
a rep er for me df a c e - dow n .
L
I E

D OW N

ON

YOU R

BE L LY

(
f uw o

®	N
)
:
R e m o v e  t h e  p i l l o w  a n d  l i ˇ  t h e  f e e t  [ l e g s  b e nt  a t  k n e e s].  I n h a l e  t h r o u g h  t h e  n o s e  f o r
1.

fou r,t he ne x h a let h r ou g ht heno s eforfou r.Att hee ndofe a c he x h a l at ion ,le tt he
qi

c o m e  b a c k  t o  t h e  n o s e  v e r y  s u b t l y,  s o  s o ˇ l y  i n  f a c t  t h a t  t h e  n o s e  c a n n o t  f e e l  i t .  ˆ i s
r e m o v e s  h e a t  f r o m  t h e  b o d y  a n d  c u r e s  a i l m e nt s  a s s o c i a t e d  w i t h  b a c k  p a i n  (# 8).

Tu r nyou rf a c et oones id ea ndpre s sb ot hhe e l sa g a i n s tyou rh ip s .I n h a le
2 .

t h r ou g ht heno s e .Wor ka sd e e pl ya syouc a na ndre p e atfors e ve nbre at h s .ˆ i s
re move st e n s iona ndp a i ni nt hele g s ,mu s c lek not s ,a ndle ga c id it y(# 2 3).
Un l i k e  m a ny  ot he r  e x e rc i s e s ,  t he s e  t wo  pr ov id e  ge ne r a l  re l i e f  of  t e n s ion  i n
t he b o d y a nd a re l a x i ng op en i ng of t he s pi ne , t he b o d y ™s c ent r a l a x i s . ˆe ˙ r s t ,
e s p e c i a l l y, i s re m i n i s c e nt of a pre p a r at or y a nd re s t or at i ve pr a c t ic e re c om me nd e d

by  y o g a  t e a c he r  D on n a  Fa r h i ,  c a l le d  S pi n a l  E lon g at ion  a nd  R id i n g  t he  Bre at h .

Ly i n g  f a c e - d ow n ,  pr a c t it ione r s  a re  e nc ou r a ge d  t o  fe e l  how  ﬁ t he  s pi ne  e lon g at e s

a nd c ond en s e s i n u n i s on w it h t he bre at h ,ﬂ c re at i ng a c ent r a l mobi l it y t h at a l
-
low s t hem to move f rom t he c ore of t he b o d y, w he t her s t a nd i ng , sit t i ng , or i n a

y o g a  p o s t u re  (2 0 0 0 ,  4 5).  Fa r h i  a l s o  not e s  t h at  ﬁ t he  re le a s e  a nd  e lon g at ion  of  t he

s pi nec ome st h rou g hre l a x at ionr at hert h a ne ˛or t ,ﬂe c hoi ngt heC h i ne s ec ont en
-
t ion  t h at  t he  id e a l  s t at e  i s  one  i n  w h ic h  t he
qi
 ˘ ow s  s mo ot h l y  a nd  f re e l y  w it hout
c on s c iou s pu s h i n g or pu l l i n g . S he d e s c r i b e s it s re le a s e a s b e i n g ﬁ l i k e op e n i n g up

t he g at e t o a d a m : A s y ou op e n t he g at e t he c u r re nt of bre at h s u r ge s t h r ou g h t he

s pi ne .  A l l  t h at  i s  le ˇ  t o  d o  i s  t o  r id e  t he  w ave  a nd  le t  t he  bre at h  move  t he  s pi ne ﬂ

(Fa rh i2 0 0 0 ,4 5).W henpr a c t ic e dre g u l a rly,t hee xerc i s ew i l lre le a s ephy sic a la nd

me nt a l  t e n s ion ,  i mpr ove  t he  i m mu ne  s y s t e m ,  a nd  a l low  t he  b o d y  t o  he a l  it s e l f

(2 4 0 ) .
ˆe l a s t t wo e xerc i s e s l i s t e d i n t he
Ji n™g u i l u
 a re e xe c ut e d w h i le ly i ng on t he
r i g ht a nd le ˇ sid e s of t he b o d y. Bre at h i ng i n t he s e p o sit ion s prov id e s gener a l re -

l ie fforc er t a i na re a s .A st het e x ts ay s ,
L
I E

D OW N

ON

YOU R

SI DE
(
x i e wo

a	N
)
:
O nyou rle ˇ :E x h a lef r omt hemout ha ndi n h a let h r ou g ht heno s e .ˆ i sre move s
1.

a l l  s i g n s  o f  u n r e s o l v e d  b l o c k a g e s  t h a t  h a v e  a c c u mu l a t e d  b e n e a t h  t h e  h e a r t  (#3).
O nyou rr i g ht :I n h a let h r ou g ht heno s ea nde x h a let h r ou g ht hemout hi ns m a l l
2 .

pu ˛ s ,c ou nt i n gt ot e n .ˆ e nr u bb ot hh a nd st o ge t he rt oge ne r at ehe ata nd

m a s s a get hes t om a c hw it ht he m .ˆ i sw i l lm a k et he
q i
d e s c e nda ndle ave .It
a l s ore move sp a i nf r omt heh ip sa ndt hes k i n ,a ndhe lp sw it hd e pre s s ion(# 6).
ˆe c omple t e s e t of t h i r t y-t h re e e xerc i s e s t hu s work s a l l d i ˛erent p a r t s of t he
body, whet her l isted i n sequence accord i ng to ba sic posit ion or t a ken i nd iv idu a l ly
to remedy va r iou s a i l ment s . ˆe dom i na nt empha sis is on t he ˘ow of energ y

t h rou g h t he b o d yŠ g u id e d a nd c ont rol le d t h rou g h t he bre at h , a c t i v at e d a nd en
-
ha ncedt h roug hspeci ˙cpost u re s ,a ndconsciou slyworkedt h roug hd i rec t iona li n-

tent ion. A l l t h ree major fac tors i n hea l i ng a nd exercise Šbody, m i nd , a nd

breat hŠa re st rong ly pre sent i n med ie va l hea l i ng exercise s , a l low i ng pr ac t it ioners

tob a l a nc et he i r
qi
 a n d  i n c r e a s e  t h e i r  h e a l t h  a s  s u i t a b l e  f o r  t h e i r  s p e c i ˙ c  s i t u a t i o n s .

E mp owe r me ntt h rou g h
Qi
Hav i ng ga i ned a hea lt hy a nd v igorou s const it ut ion t h roug h hea l i ng exercise s a nd
qi
- c i rc u l at ion , fou r t h- c ent u r y pr a c t it ioner s of D aoy i n w ho w i s he d to d e ve lop f u r
-
t her c ou ld emb a rk on v a r iou s re g i men s of
qi
-ma na gement t hat wou ld e vent u a l ly
leadtoast rongpersona lempower ment ,ex pre s sedi ncont rolovert hebody,wh ich

wou ld c e a s e a g i ng a nd not ne e d fo o d a nd d r i n k , a nd i n c ont rol over t he out sid e

world , w h ic h c ou ld b e m a n ipu l at e d at w i l l t h rou g h a v a r ie t y of m a g ic a l p ower s .

ˆe pr ac t ice s l isted for t he se adva nced goa ls dema nd a g reat dea l more ded ic at ion

t ha n t he occ a siona l hea l i ng a nd repre sent a step away f rom ord i na r y societ y a nd

t he ple a s u re s of t he s en s e s . It i s t hu s not s u r pr i si ng t h at t he
Ya ng s h e ng ya o ji
o˛ers
on lyt i nyg l i mpse soft h isle velofpr ac t icea ndt hatmostdet a i ledi n for mat ioncome s

f romt hemoret e c h n ic a lt e x t s ,t he
B a o p u z i
a ndt he
Ji n™g u i  l u .

To b e g i n , pr a c t it ioner s h ave to a r r a nge t he i r s c he du le to ˙t t he i r re g i men .
ˆe yh avetoge tupe a rlyi na c c ord a nc ew it ht hegener a lr u le ,e x pre s s e di npr a c t i-

c a l ly a l l D aoi s t a nd longe v it y t e x t s si nc e a nt iqu it y, t h at t he u n i ver s e l i k e t he

hu m a n b o d y i s a l i v i ng a nd bre at h i ng ent it y (M a s p ero 19 81, 5 0 0). Cre at i ng t he

p at t er n s of t he c i rc a d i a n rhy t h m t h at gover n hu m a n w a k e a nd s le e p c yc le s , t he

c o smo s h a s a n i n h a l at ion or l i v i ng bre at h (
s h e n gq i

3Û
), w h ic h i s dom i n a nt
f romm id n i g httono on ,a nda ne x h a l at ionord e a dbre at h(
s i q i
½Û
),w h ic hc on-
t rol st hep er io db e t we enno ona ndm id n i g ht .Fore x a mple ,t he
B a o pu z i
s ay s ,ﬁ ˆe
c i rc u l at i ng of
qi
 s hou ld b e u nd er t a k en at a n hou r w hen t he
qi
 i s a l i ve a nd not
w hen it i s d e a d ﬂ ( Wa re 19 6 6 , 139). Si m i l a rly, t he
Ji n™g u i l u
 not e s t h at one s hou ld
ﬁa lw ay spr a c t ic ea ˇ erm id n i g ht[a ndb e foreno on]i nt hep er io dofl i v i ng
q i .

.

.

.

I n
t h i s
qi
-pr a c t ic e , t he t i me a ˇ er no on a nd b e fore m id n i g ht i s c a l le d t he p er io d of
d e a d
qi .
 D o not pr a c t ic e t henﬂ (8 a). Mo s t e xerc i s e s a re a c c ord i ng ly s c he du le d to
o c c u r i n t he hou r s a ˇ er m id n i g ht a nd a rou nd d aw n , en h a nc i ng t he qu a l it y of
qi

i nt heb o d yt h rou g ht her i si ngener g ie sofn at u re Š at end enc yt h ath a sc ont i nue d

to t he pre s ent d ay, w hen mo s t pr a c t it ioner s of qi gong a nd t a iji qu a n go to t he

p a rk stoe xerc i s ei nt hee a rlymor n i ng .
B e yondt hehou r sofm id n i g hta ndd aw n ,no ona nddu s ka rea l s oau s pic iou s .
ˆu s t he
Ya ng s h e ng ya o ji
not e s t h at he a l i ng e xerc i s e s a nd
qi
- c u lt i v at ion s hou ld
b eu nd er t a k ens e ver a lt i me sad ayforb e s tre s u lt s ,pre fer a blyatt hefou rhou r s
zi ,

m a o,

wu ,
a nd
yo u
(m id n i g ht ,d aw n ,no on ,a nddu s k)(St e i n19 9 9,183).ˆe
Ji n™g u i
lu
e c ho e st h i sa nda d d ss omes u bt lemo d i ˙c at ion sb a s e dont hes e a s on sa nds p e -
c i ˙cphy sic a lc ond it ion s .Its ay s ,
Fora l la b s or p t ionof
qi ,
u s et hehou r s
zi ,

wu ,

m a o,
 a n d
yo u
Šw it hc e r t a i ne xc e p t ion s :
i nt het h i rdmont hofw i nt e r,t he
z i
hou r[m id n i g ht]i snotgo o db e c au s eiti st o oc old ;

i n t he t h i rd mont h of s u m me r, t he
wu
 hou r [no on] i s not go o d b e c au s e it i s t o o hot .
I na l lc a s e s ,a dju s tyou ri nt e nt iont os lowbre at h i n g .
A l s o,i ft he rei sg re atc oldi nyou rb e l l y,t a k ei n
qi
i nt hemor n i n ga ndatno on .I f
t he re i s g re at he at , t a k e it i n at m id n i g ht a nd d aw n . To pr a c t ic e i n t he t h i rd mont h
w he n it i s ve r y c old , pl a c e a br a z i e r i n t he r o om t o w a r m it t o ge t a s e n s e of b a l a nc e

a ndh a r monyi nyou rb e l l y.W he nt he rei se x t re mehe ati nt hes u m me r,t a k ei nt he
qi

oft hemo on l i g hts oyoufe e lf re s ha ndc o ol .(8 a b)
A not herver sionofpr a c t ic e ,a l s ofou ndi nt he
J i n™ g u i

lu
a ndt he
B a o pu z i ,
 a n d
l at ert a k enupi nt he
Ta i x iq iji ng

¼™ Û Œ
(Q iS c r ipt u reonE mbr yoR e s pi r at ion ,
DZ
 819) of t he Ta ng d y n a s t y, i s to pr a c t ic e t h rou g hout t he d ay but to a dju s t t he
nu mb erofre p e t it ion si na c c ord a nc ew it ht hedom i n a nthou r :
˙ r s tl i g ht :7x7

s u n r i s e :6x6

d ay bre a k :5x5
m id mor n i n g :4x4

no on :9x9

m id a ˇ e r no on :8x8
l a s tl i g ht :7x7

s u n s e t :6x6

du s k :5x5
m id e ve n i n g :4x4

m id n i g ht :9x9

c o c kc r ow :8x8
(2 a ;
B a o p u z i
15 ;Wa re19 6 6 ,2 4 5)
7
ˆ i s s u bt ler u s e of
qi
 i n a c c ord a nc e w it h t he c o sm ic p at t er n s o c c u r s m a i n ly
i n t he a d v a nc e d s t a ge s of D aoy i n , w here pr a c t ic e s s er ve to m a k e t he b o d y i n-
c re a si ng ly i nd e p end ent of fo o d a nd d r i n k , a l low i ng pr a c t it ioner s to c omple t e ly

ﬁavoidg r a i nﬂ(
b ig u

œ
),t h ati s ,l i vew it houtout sid enou r i s h mentforprolonge d
p er io d s (A r t hu r 2 0 0 6 , 91). For t h i s , i n a d d it ion to g u id i ng t he
qi
 a s de sc r ibed
e a rl ier,t he yholdt hebre at hfore x t end e dp er io d s Št e c h n ic a l lyk now na sﬁenc lo s -

i ngt he
qi
ﬂ(
b i qi

¨Û
) Š s t i mu l at e
q i
t h rou g hv a r iou smo d e sofs e l f-m a s s a ge ,a nd
s w a l lowita ss a l i v a .
ˆe
Ji n™g u i l u
prov id e s a b a sic d e s c r ipt ion of
qi
- c i rc u l at ion w it h hold i ng t he
bre at h :
S e tyou rs el fupi nas e c lude dcha mb er,w it hdo orsc los e da ndc u r t a i n sd r aw n,a ndw it h
a re s t f u l b e d , w a r m a nd s e c u re . ˆ e pi l low s hou ld b e t wo a nd a h a l f i nc he s h i g h a nd

supp or t you r ne c k s o you r he ad i s le vel w it h you r b o dy. L ie dow n ˘ at on you r bac k ,

c lo s e you r e ye s , m a k e you r h a nd s i nt o ˙ s t s , a nd hold you r bre at h . A l low t he bre at h t o
7.  ˆ e a dju s t m e nt o f pr a c t i c e t o t h e t we l ve d ou b l e -h ou r s o f t h e d ay a l s o e c h o e s t h e c ont e nt i on i n
C h i n e s em e d i c i n et h a te a c ho ft h et we l vem e r i d i a n sh a sat i m eo fd ayw h e ni ti sd o m i n a nta n dw h e n

i t c a n e i t h e r b e t r e a t e d m o s t e ˛ e c t i ve l y o r i s m o s t v u l n e r a b l e . S e e Ko h n 2 0 0 5 , 57. Fo r v a r i ou s o t h e r

h ou r s y s t e m s u s e d i n
qi
- c u l t i v a t i on , s e e M a s p e r o 19 81, 5 01. O n t h e
Ta i x i q i j i n g
, s e e S c h ip p e r a n d
Ve r e l l e n2 0 0 4 ,3 6 8 .

s topi nyou rche s ta ndke e pits oqu ie tt hatadow nfe at herheldb eforeyou rnos t r i l sw i l l
not move . C ou nt t o t h re e hu nd re d . You r e a r s w i l l no lon ge r he a r, you r e ye s w i l l no

lon ge rs e e ,t he rew i l lb enot hou g ht si nyou rm i nd .ˆ e ne x h a leve r ys low l y.(7 b)
ˆet e x tc le a rlys t at e st h att here qu i re dprere qu i sit ei samo d er at ea nde vener
-
em it ic l i fe s t y le . It not e s t h at i f one e at s ﬁr aw a nd c old fo o d , t he ˙ ve s t rong ve ge t a
-
ble s , meat a nd ˙ sh, a nd tend s to be g iven to joy a nd a nger, s ad ne s s a nd r a ge ,ﬂ t he
pr a c t ic e w i l l not work a nd it w i l l b e ne x t to i mp o s sible to hold t he bre at h for a ny
-
where nea r t he requ i red per iod . On t he cont r a r y, t he tech n ique m ig ht ac t u a l ly do

h a r m , i nc re a si ng t he ﬁa i l ment s of
qi
 as it battles and goes against the highest
c ou r s e .ﬂ To do t he
qi
- g u id i ng prop erly, it i s b e s t to pr a c t ic e hold i ng g r a du a l ly, b e
-
g i n n i ngw it hﬁcou nt i ngtot h ree ,˙ve ,se ven,a ndn i ne ,ﬂa nde vent u a l lygoi ngonto

12 0ormore ,i na l lc a se scou nt i ngsi lent lya ndw it houtmov i ngt hel ips(8a).
ˆe
B a o p u z i
h a s a si m i l a r d e s c r ipt ion , not i ng t h at w h at i s c ou nt e d du r i ng
t he hold i ng p er io d i s t he nu mb er of he a r t b e at s a nd t h at it i s opt i m a l to go on to

muc hh i g hernu mb er s ,e veni ntot het hou s a nd s .Its ay s ,
ˆ o s e w ho b e g i n t o s t ud y
qi
- c i rc u l at ion mu s t i n h a le t h r ou g h t he no s e a nd hold t he
bre at h . W h i le it i s he ld f a s t , t he nu m b e r of he a r t b e at s i s c ou nt e d t o 12 0 . ˆ e n it i s
e x p e l le d ge nt l y t h r ou g h t he mout h . Ne it he r w he n e x p e l l i n g nor w h i le i n h a l i n g t he

bre at h s hou ld you w it h you r ow n e a r s he a r it e nt e r or le ave . Muc h of it mu s t a lw ay s

e nt e r,a ndl it t les hou ldle ave .S e tafe at he ront heno s ea ndmout ha nde x h a lew it hout

m a k i n g it move . ˆ e n i nc re a s e t he t i me of re t e nt ion i n pr op or t ion t o you r pr a c t ic e .

ˆ e nu m b e r of he a r t b e at s s hou ld g r a du a l l y go up t o 1, 0 0 0 . W he n it re a c he s t h at ,

f r omb e i n ga noldm a nyouw i l lb e c omeyou n ga g a i n .(c h .

8 ;Wa re19 6 6 ,13 8)
A sM a s p erop oi nt sout ,t h i si son lyoneme t ho dofc ou nt i ngt het i meofhold-
i ng .O t her si nc lud em a rk i ngdot sa sbi ga sg r a i n sofr ic eord roppi ngas e tnu mb er
ofs t ic k s .S omet e x t se vens u g ge s tt h atiti sb e s ttoh aves ome onee l s et heretok e e p

t r a c k of t he c ou nt (19 81, 4 6 4 n17). I n We s t er n t er m s , a b out 8 0 he a r t b e at s m a k e

one m i nut e , s o a c ou nt of 12 0 wou ld me a n hold i ng t he bre at h for a b out n i ne t y

s e c ond s a nd a c ou nt of 3 0 0 a b out t h re e or fou r m i nut e s , w h ic h s e em s not u n re a-

s on a ble .Mov i ngi ntot het hou s a nd s ,howe ver,pr a c t it ioner sm aywe l lent ers t at e s

ofa s phy x i at iona ndox y gend e pr i v at ion ,le a d i ngtoas t at eofﬁe a r snolongerhe a r-

i ng a nd e ye s no longer s e e i ng ,ﬂ a s i nd ic at e d i n t he
Ji n™g u i ji ng.
 More gener a l ly,
hold i ng t he bre at h for l i m it e d p er io d s i s a l s o pr a c t ic e d i n yog ic
p ran ay˚m a
 a nd
ot her for m s of s e l f- c u lt i v at ion . A k e y me t ho d to e s t a bl i s h i ng c ont rol over t he

bre at h i ng p at t er n s of t he b o d y a nd t hu s t he autonom ic ner vou s s y s t em , it i n-

c re a s e s d i aph r a g m at ic ˘e x ibi l it y a nd en h a nc e s bre at h c ap a c it y. It a l s o i nc re a s e s

t r a nqu i l it y a nd c a l m ne s s of m i nd , si nc e for t he t i me of hold i ng , t he v ibr at ion a l
f re quenc ie si nt heb o d ys t a bi l i z ea ndnoment a li nputt a k e spl a c e .Iti si mp or t a nt ,

howe ver, to i nc re a s e t he hold i ng t i me s s low ly a nd c a re f u l ly, si nc e overlong hold-

i ngw i l lt r i g geras y mp at he t icner vou sre s p on s ea ndc a nle a dtorene we ds t re s s .
8
Not on ly c onc ent r at i ng a nd hold i ng t he
q i
on t he i n sid e , pr a c t it ioner s a l s o
fol low re g i men s t h at i nvol ve s t i mu l at i ng a nd en h a nc i ng it on t he out sid e a nd i n

le s ss u bt lefor m .O nes uc hme t ho d ,a sa l re a d ynot e di nt he
Ya ng s h e ngya o ji ,
i st he
pr a c t ic e of s e l f-m a s s a ge , a ga i n u s u a l ly u nd er t a k en i n t he e a rly mor n i ng . P r a c t i-

t ioner s sit f a c i ng e a s t , r u b t he h a nd s toge t her to gener at e he at , t hen pre s s t hem

over t he e ye s for t wo s e t s of s e ven re p e t it ion s . Ne x t t he y m a s s a ge t he f a c e f rom

top to b ot tom to e l i m i n at e p at hogen ic
qi
 a nd i nc re a s e f a c i a l g low. ˆe y a l s o r u b
f rom t he fore he a d to t he top of t he he a d for t wo s e t s of n i ne re p e t it ion s i n a n e x-

erc i s e c a l le d P re s er v i ng t he Niw a n
ý D³
(p a l a c e at t he c ent er of t he he a d). ˆe y
m aya l s oc ro s st heh a nd sovert hehe a dtot a k eholdoft heopp o sit ee a rtopu l lt he

e a r supa nddow nfort wos e t sofs e veni napr a c t ic et h atw i l lpre ventd e a f ne s s .O r

t he y m ay r u b t he ent i re b o d y f rom top to b ot tom to do a s o - c a l le d D r y Wa s h

(
g a n x i
Ó
Q
), w h ic h e l i m i n at e s ob s t r uc t ion s , w i nd i nv a sion s , a nd he a d a c he s
(
I s hinp ˜
2 3. 2 3a b;St e i n19 9 9,18 4 Œ185).
Ye t a not her me t ho d t h at he lp s to e s t a bl i s h c ont rol over t he
qi
 i s s w a l low i ng
t he s a l i v a . Ac c ord i ng to t he
Ya ng s h e ng ya o ji ,
 i n a ro om t h at i s ne it her to o c old
norto ohotpr a c t it ioner ss hou ldb e g i nbya c c u mu l at i ngs a l i v ai nt hemout hw h i le

bre at h i ng i n , t hen r i n s e t he mout h w it h a bre at h- s a l i v a m i x t u re c a l le d Ja d e

Spr i ng a nd s w a l low it c on s c iou s ly. R e p e at i ng t h i s t h re e t i me s , one s hou ld c l ic k

one ™s t e e t h for t wo s e t s of s e ven , t here by re ˙ n i ng one ™s e s s enc e a nd en h a nc i ng
qi

(
I s hinp ˜
2 3. 2 2b Œ2 3a ;St e i n19 9 9,183 Œ18 4).
B e yondgener a l
qi
- en h a nc ement ,amorep ot entre a s ontos w a l lowt hes a l i v a
i st h atitw i l lre pl a c et hene e dforfo o da ndd r i n k .A st he
B a o p u z i
p oi nt sout ,t h i s
c a n b e ver y e ˛e c t i ve . O nc e , w hen t he d au g ht er of a lo c a l o˝c i a l w a s fou r ye a r s

old ,am ajord i s a s t ers t r uc kherhome tow n ,a ndherp a rent sh a dtoa b a ndonheri n

a noldtomb.ˆ re eye a r sl at ert hef a m i lyre t u r ne dtoc ol le c therb one sforprop er

bu r i a l .Butt he ywerei nforas u r pr i s e :
W he n t he y we nt a nd lo ok e d i nt o t he t om b, t he y fou nd t he g i r l s t i l l s it t i n g t he re . O n
s e e i n g he r p a re nt s , s he re c o g n i z e d t he m a nd w a s ve r y h a p p y, but t he y ˙ r s t t hou g ht

s hew a sag ho s t .O n l yw he nt he ye nt e re dt het om bd idt he yd i s c ove rt h ats hew a si n -
8 .ˆ i si n fo r m a t i onw a sk i n d l ypr ov i d e db yJ .M i c h a e lWo o d .Hea l s op o i nt sou tt h a tt h ed i a p h r a g m
h a s a m ove m e nt c a p a c i t y o f a b ou t ˙ ve i n c h e s , bu t i n m a ny p e o p l e h a s b e c o m e t i g ht a n d r i g i d t o t h e

p o i ntw h e r ei tm ove son l ya b ou th a l fa ni n c h .

d e e d not d e a d . W he n a s k e d how s he h a d s u r v i ve d , s he re pl i e d t h at w he n he r i n it i a l
fo o ds up pl i e swe ree x h au s t e ds he˙ r s tb e c a meve r yhu n g r y.O nnot ic i n gac re at u rei n

t hec or ne rt h ats t re t c he dit sne c ka nds w a l lowe dit sbre at h ,s het r i e dd oi n gt hes a me

t h i n ga ndb e c a mele s sa ndle s shu n g r y.(c h .

3 ;Wa re19 6 6 ,57;R e id19 8 9,174)
ˆe c re at u re t u r ne d out to b e a l a r ge tor toi s e , a n a n i m a l k now n for it s e xc e p -
t ion a l longe v it y. B y i m it at i ng it s bre at h i ng a nd s w a l low i ng t e c h n ique s , t he l it t le

g i rls u r v i ve dŠi nam a n nera l s ofol lowe dbym a nywou ld-b ei m mor t a l s .
ˆe
Ji n™g u i ji ng
si m i la rlyempha si z e st hatswa l low i ngs a l ivaisawayofﬁeat i ng
a ndd r i n k i ngspont a neou sly.ﬂA sadept sbreat hesoˇ lya nddeeplya ndswa l lowt he

breat h m i xed w it h s a l iva , t he y ﬁw i l l ne ver be hu ng r y a ga i nﬂ a nd c a n avoid g r a i ns

fort h reetose vend ay s .I ft he ydonotgetd i zz ydu r i ngt h ist i me ,t he yc a nex tendt he

p er io d for a s long a s t h re e we e k s , ˙ nd i ng a l l t he w h i le t h at ﬁ
qi
 a nd v igor i ncrea se
d a i ly.ﬂ A ˇer reach i ng t h is le vel, ﬁ i f you wa nt to eat , you c a n eat , a nd i f you don™t

w a nt  t o  e a t ,  y o u  c a n  j u s t  br e a t h e ﬂ  (3 b).  ˆ e  t e x t  d e s c r i b e s  t h e  pr a c t i c e  a s  f o l l ow s :
C lo s et hemout ha ndi n h a le .A ˇ e rt a k i n gi n
qi ,
s w a l lowit .D ot h i s3 6 0t i me sa ndyou
won™t lo s e t he me t ho d a g a i n . ˆ e more you d o t h i s , t he b e t t e r. I f you c a n d o it 1, 0 0 0
t i me si noned ay,youc a ns t a r tt ore duc eyou rfo o di nt a k e ,a nda ˇ e rt e nd ay syouc a n

g i ve up fo o d c omple t e l y. A ˇ e r t h at ,
qi
 w i l l a lw ay s c ome i n a nd not le ave a g a i n . A nd
i f you m a i nt a i n t he i nt e nt ion t h at t he
qi
 b e a lw ay s f u l l , you w i l l ˙ nd no ne e d t o e at
fort h re ed ay sa ndye tfe e ls at i s ˙ e di nyou rs t om a c h .
S hou ld you b e hu n g r y or ne e d t o u r i n at e or h ave s e x , pic k n i ne r ip e d at e s a nd
t a k e t he m one at a t i me i n t he mor n i n g a nd e ve n i n g t o s at i s f y you r ne e d for s u s t e -

n a nc e .Howe ve r,i fyoud on™tt h i n kofe at i n g ,youw i l lh avenos uc hne e d .S hou ldyou

u s et hed at e s ,ont heot he rh a nd ,a lw ay sk e e pt hepiti nyou rmout hforaw h i let oa c -

c u mu l at emore
qi .
ˆ i sw i l la l s oi mpr ovet hes a l i v aa ndot he rb o d i l y˘u id s .(3b Œ 4 a)
9
Wit h t he he lp of g u id i ng , hold i ng , a nd s w a l low i ng t he
qi ,
 pr a c t it ioner s c a n
t hu sga i nag re atd e a lofc ont rolovert he i rb o d ie s ,b e c om i ngi nd e p end entofout er
nou r i s h menta ndb e i nga bletol i veonpu re
q i
fore x t end e dp er io d soft i me .ˆe y
a l s oga i nt hea bi l it ytoproje c tt he i r
qi
out w a rda ndc ont roln at u r a le lement sa nd
a n i m a l s t h rou g h t he i r e x h a l at ion . ˆe
B a o pu z i
 s ay s , ﬁE x h a le
xu
 at w at er, a nd it
w i l l ˘ow b a c k w a rd s for s e ver a l y a rd s ;
xu
 at ˙ re , a nd it w i l l go out ;
x u
at t i ger s or
wol ve s ,a ndt he yw i l lc rouc hdow nmot ion le s s ;
x u
atsn a k e s ,a ndt he yw i l lc oi lup
i nawe ﬂ(c h .8 ;Wa re19 6 6 ,139).
9.Anu m b e ro fl a t e rt e x t se c h ot h e s ee a r l ypr a c t i c e s .Fo rac o l l e c t i ona n dt r a n s l a t i on ,s e eHu a n ga n d
Wu r m br a n d19 8 7.

I na d d it ion ,t h i sp ot ente x h a l at ionc a nb eu s e dforhe a l i ng .Itc a ns topble e d-
i ng i f s ome one h a s b e en wou nd e d by a we ap on a nd e l i m i n at e t he p oi s on f rom a
sn a k e or s c or pion bit e . More t h a n t h at , t he me t ho d c a n b e appl ie d over a d i s -

t a nc e ,s ot h atju s tt hehe a l i ngi nt ent ionoft hem i nd ,c ouple dw it hac onc ent r at e d

qi
- e x h a l at iona ndap oi nt i ngge s t u rew it ht heh a ndŠle ˇh a ndforam a les u bje c t ,
r i g ht h a nd for a fem a le Ši s s u ˝c ient to e ˛e c t a c u re . ﬁPe ople w i l l ge t b e t t er i m-

me d i at e lye veni ft he ya rehu nd re d sofm i le saw ay ﬂ( Wa re19 6 6 ,139).
ˆep owerof
qi ,
more over,a l s oe x t end stos up er n at u r a lent it ie sa ndd emon s .
ˆe
Ya ng s h e ngya o ji
p oi nt soutt h atc u rl i ngt heh a nd si nto˙ s t sa ndenc lo si ngt he
qi
 c a n c re at e a n i n ner p ower t h at w i l l k e e p d emon s at b ay (St e i n 19 9 9, 18 4). ˆe
B a o pu z i
not e s ,
B yavoid i n gg r a i nonec a nb e c omei m mu net owe a p on s ,e xorc i z ed e mon s ,ne ut r a l i z e
p oi s on s , a nd c u re i l l ne s s e s . O n e nt e r i n g a mou nt a i n , one c a n re nd e r s av a ge b e a s t s

h a r m le s s ;w he nc r o s s i n gas t re a m ,onew i l lnotb eat t a c k e dbyd r a gon s .ˆ e rew i l lb e

nofe a rw he npl a g u es t r i k e s ;a nds hou ldac r i s i sord i ˝ c u lt ys ud d e n l ya r i s e ,onew i l l

k nowhowt oc op e .(c h .6 ;Wa re19 6 6 ,114)
S ome t i me s e v i l d e mon s or mou nt a i n s pr it e s at t a c k . ˆ e y t h r ow t i le s or s t one s
or bu r n ou r home s . At t i me s t he y c a n b e s e e n goi n g t o a nd f r o, w h i le at ot he r t i me s

on l y t he i r s ou nd s or voic e s c a n b e he a rd . Howe ve r, w he n pr a c t it ione r s u s e t he i r
qi
-
p owe r sa g a i n s tt he m ,a l lt he i ra c t i v it yc e a s e s .(c h .5 ;Wa re19 6 6 ,10 7)
ˆe m a g ic a l or s up er n at u r a l p ower s a c qu i re d by s uc c e s s f u l pr a c t it ioner s of
qi
 i n m a ny w ay s a re si m i l a r to t he a bi l it ie s of s h a m a n s . ˆe y c a n he a l t he sic k ,
e xorc i s ed emon sorb e a s t s ,m a k er a i nors topit ,fore t e l lt hef ut u re ,pre ventd i s a s -
t er s , c a l l up on w i ld a n i m a l s a s he lp er s , a nd rem a i n u n h a r me d by w at er a nd ˙ re ,

he ata ndc old .C ont rolovert heb o d y,as u bt leh a r monyw it ht heforc e sofn at u re ,

a nda ne a s yre l at ion s h ipw it hgo d sa nds pi r it s ,g ho s t sa ndd emon sa rei mp or t a nt

c h a r a c t er i s t ic sofs uc c e s s f u lfol lower soflonge v it ya ndi m mor t a l it ypr a c t ic e .
I n a d d it ion , t he
qi
-p ower s m ay a l s o i nvol ve fe at s t h at a re more rem i n i s c ent
of t he p ower s of s orc erer s a nd w i z a rd s . A s p oi nt e d out i n biog r aph ic a l not e s i n

t he
B a o pu z i
a swe l la si nG eHong ™sc ol le c t ionofbiog r aph ie sofi m mor t a l s(
S h e n-
x i a nz hu a n

XÀØ ı
;s e eGü nt s c h19 8 8 ;C a mp a ny2 0 0 2),m a s t er sof
qi
c a nb es h ap e
c h a nger s w ho c a n app e a r i n a ny for m t he y ple a s e . ˆe y c a n mu lt iply t hem s e l ve s

i nto m a ny d i ˛erent p e ople , b e pre s ent i n more t h a n one pl a c e at t he s a me t i me .

ˆe y c a n b e c ome v i sible a nd i nv i sible at w i l l a nd t r ave l t hou s a nd s of m i le s i n a n

i n s t a nt .ˆe yc a nm a k er i ver s˘owb a c k w a rda ndmou nt a i n st u mble .Pl a nt s ,a n i-

m a l s , a nd p e ople d ie at t he i r c om m a nd a nd c ome b a c k to l i fe i f t he y t e l l t hem to

do s o. ˆe y t r a n s p or t bu i ld i ngs to f a r- o˛ pl a c e s , op en up mou nt a i n s a nd re ve a l

g rot to e s . I n a l l t he s e a r t s , s uc c e s s f u l pr a c t it ioner s t a k e t he i r c ont rol of
qi
 to t he
ut mo s t ,b e c om i ngonew it ht hec orep oweroft heu n i ver s ea nde s s ent i a l lyd i v i ne
i nn at u re .ˆe ygob e yondhu m a n it ynotju s tbys e p a r at i ngt hem s e l ve sf romord i-

n a r y s o c ie t y a nd at t a i n i ng s up er b he a lt h a nd e x t end e d longe v it y, but e ven more

s obyp er fe c t i ngt he i rc ont rolovert heener ge t icc on s t e l l at ion soft heu n i ver s e .
T heD i v i neC on ne c t ion
ˆ e  go a l  of  b e c om i n g  d i v i ne  a nd  p e r fe c t i n g  c ont r ol  ove r  s e l f  a nd  t he  out s id e

wor ld  w a s  a l s o  c e nt r a l  t o  t he  he a l i n g  pr a c t ic e s  of  H i g he s t  C l a r it y  fol lowe r s ,  but

w it h s ome i mp or t a nt d i ˛erenc e s . Un l i k e ot her a d e pt s of t he fou r t h c ent u r y,

t he i r m a i n fo c u s w a s not s o muc h on t r a n s for m i ng t he b o d y but on t he i r re l a
-
t ion w it h v a r iou s d e it ie s , b ot h out sid e i n t he g re at er u n i ver s e a nd d e e p w it h i n

t h e  b o d y.  To  a c t i v a t e  t h i s  d i v i n e  c o n n e c t i o n ,  t h e y  u s e d  p h y s i c a l  m o v e s  a n d  v a r i
-
ou s for m s of
qi
-m a n ipu l at ion a s p a r t of t he i r d a i ly rout i ne , e s p e c i a l ly a ˇ er ge t
-
t i n g up i n t he mor n i n g . I n a d d it ion , t he y i nt e g r at e d re l i g iou s a nd r it u a l a c t i v it i e s ,

s u c h a s s p e c i ˙ c g u id e d v i s u a l i z at ion s of d i v i ne m a n i fe s t at ion s a s we l l a s t he u s e

of  t a l i s m a n s  a nd  i nc a nt at ion s Š s a c re d  s t r ip s  of  p a p e r  c ove re d  w it h  c e le s t i a l

s c r ip t i n re d i n k t h at t a l l i e d w it h t he d i v i ne p owe r s of t he ot he r wor ld (˙ g . 7) a nd

leng t hy pr ayer s t h at i nvok e d s p e c i ˙c d e it ie s a nd e x pre s s e d t he s e e k er ™s a s pi r a
-
t i o n s  t o  i m m o r t a l i t y.
R at hert ha nhea l i ngoracqu i r i ngma g ic a lpowers ,t hei rma i nrea sonfordoi ng
t he sepr ac t ice swa st hepre vent ionofa g i ngi nconju nc t ionw it ht hei mprovementof

v ision a nd hea r i ng to a l low a subt ler percept ion of me s s a ge s f rom, a nd v isions of,

t he ot her world . ˆen a ga i n, H ig he st Cla r it y wa s d i ˛erent i n t hat a l l it s pr ac t ice s ,

i nclud i ng exercise s a nd sel f-ma s s a ge s , were obt a i ned t h roug h re velat ion f rom t he

god s . A s a re su lt , a nd re˘ec t i ng a feat u re t hat is com mon to cha n neled l iter at u re

worldw ide , t he s a me or si m i la r met hod s a re oˇen recorded i n nu merou s d i ˛erent

for mu lat ionsa ndrepre senteda sor ig i nat i ngf romd i ˛erentdeit ie s .
ˆ a n k f u l ly, H i g he s t C l a r it y pr a c t it ioner s were not on ly d e d ic at e d s e e k er s
but a l s o we l l- or ga n i z e d re c ord er s , s o t h at t he i r e xerc i s e me t ho d s a re to d ay c ol-

le c t e d i n one k e y t e x t , t he
Xiwa ng mu b a o s h e n q iju ji ng
ëÆ& ˘êXÀ¦ z Œ³
( ˆe
Q ue en Mot her ™s S c r ipt u re on Tre a s u r i ng t he Spi r it W he t her R i si ng or R e s t i ng ,

DZ
 1319 ; a bbr.
Q iju ji ng
), s upplement e d by si m i l a r t e x t s , s uc h a s t he
S h a ngq i ng
wo z h o ng ju e
BXˆ=mx³
(H i g he s t C l a r it y I n s t r uc t ion s to B e Ke pt i n Ha nd ,
DZ

14 0) a nd t he
Ya n s h o u c h i s hu

‘‡ç¼³
(R e d B o ok of M a s t er Ya n s hou ,
DZ
 87 7;
Robi ne t19 8 4 ,2:359 Œ3 62 ;S c h ipp era ndVere l len2 0 0 4 ,62 0 ,62 8).P re s ent i ngpr a c-

t ic e s re ve a le d by a nu mb er of d e it ie s , i nc lud i ng t he Q ue en Mot her of t he We s t ,

We iHu a c u n ,a ndL a d yWa ng ,a swe l la st heGre enL a d ,t heG o dofNi ne foldF lo -

re s c enc e , a nd L ord Pe i , t he y c it e v a r iou s m ajor H i g he s t C l a r it y s c r ipt u re s . A l-
t hou g h t he i r c ompi l at ion m ay d at e f rom a s l at e a s t he Ta ng d y n a s t y, t he work s

c ont a i n i n for m at ion on pr a c t ic e s t h at for me d p a r t of t he or i g i n a l re ve l at ion s .

ˆ i s i s do c u ment e d by t he i nc lu sion of h i g h ly si m i l a r i n s t r uc t ion s i n c h apt er s 9

a nd 10 of t he
Z h e n™ g a o
³ ˜ƒ
 (D e c l a r at ion s of t he Per fe c t e d ,
DZ
 1016), a we l l-
do c u ment e d a nd s y s t em at ic c ol le c t ion of or i g i n a l H i g he s t C l a r it y m at er i a l s by

TaoHong ji ng
³ S
(4 5 6 Œ53 6),t he˙ r s to˝c i a lp at r i a rc hoft hes c ho ol .
R e ve l at ion sofpr a c t ic e sto okpl a c ei nat r a nc es e t t i ng ,w it hame d iu mŠ s uc h
a s t he oˇ-pr a i s e d Ya ng X iŠ a c t i ng a s i nt erlo c utor for t he d e it ie s a nd prov id i ng

d e s c r ipt ion soft he i rlo ok s ,a c t ion s ,a ndword st h atweret henc ol le c t e di ntoi nt e -

g r at e d s c r ipt u re s . ˆe
Q iju ji ng
 g i ve s one e x a mple of s uc h a re ve l at ion , t e l l i ng
howt heRu lerofFat e s(Si m i ng
ùN
)d e s c end e dtobr i ngpr a c t ic a la d v ic e :
I n t he t h i rd ye a r of t he re i g n p e r io d F lou r i s h i n g Pe a c e [375
˜.˚ .
], i n t he n i g ht of t he
4 t hd ayoft he7t hmont h ,t heRu le rofFat e s ,L ordoft heE a s t e r nM i n i s t e r,d e s c e nd e d
w it h s e ve n re t a i ne r s . A s t he y e nt e re d t he hou s e , t he y we re s e e n t o hold ˘ owe r y b a n -

ne r s , c a l le d Nu m i nou s B a n ne r s of Te n fold E l i m i n at ion . O ne of t he m c a r r i e d a b a g

or n a me nt e d w it h me t a l r i n g s . ˆ re e ot he r s we re hold i n g w h it e i vor y c a s k e t s t h at

c ont a i ne d s a c re d w r it i n g s . Ye t a not he r c a me w it h a ˙ re b e l l m a d e of ˘ a m i n g gold .
A l lre t a i ne r swe rec l a di nve r m i l ionr o b e s .
ˆ eRu le rofFat e sw a sve r yi mpre s s i ve ,buton l yal it t lemores ot h a nh i sre t a i n -
e r s .Heworea ne m br oid e re ds k i r tofg re e nbr o c a d eu nd e rapu r plefe at he rc a p e ,a nd

h i she a dw a sc ove re dw it hah i bi s c u she a d d re s s .A shee nt e re d ,h i sre t a i ne r ss t e p p e d

for w a rd a nd s e t up a ˆ r one of Fat e s for h i m . He s at d ow n a nd we t a l k e d for a lon g

t i me .(14 b)
At y pic a le xerc i s et h atwou lde vol vef roms uc hare ve l at ioni st hefol low i ng :
W he n you ge t up i n t he mor n i n g , a lw ay s c a l m you r bre at h a nd s it up s t r a i g ht , t he n

i nt e r l a c eyou r˙ n ge r sa ndm a s s a get hen a p eofyou rne c k .Ne x t ,l i ˇt hef a c ea ndlo ok

up, pre s s t he h a nd s a g a i n s t t he ne c k w h i le mov i n g t he he a d b a c k . D o t h i s t h re e or

fou rt i me s ,t he ns t op.
ˆ i s h a r mon i z e s e s s e nc e , i nc re a s e s blo o d ˘ ow, a nd pre ve nt s w i nd a nd b a d
qi

f r om e nt e r i n g . P r a c t ic e d ove r a lon g t i me it w i l l k e e p you f re e f r om d i s e a s e a nd

d e at h .
Ne x tb e nda nds t r a i g ht e nt heb o d y ;e x t e ndt heh a nd si nt hefou rd i re c t ion s[up,
s id e w ay s ,for w a rd ,b a c k];b e ndb a c ka nds t re t c houtt hes id e s ;a nds h a k eoutt hehu n-

d re dj oi nt s .D oe a c hoft he s et h re et i me s .(
Q i j uj i n g
 6 a)
C h a r a c t er i z e d by e ven le s s b o d y movement a nd a n e ven h i g her i nt er n a l aw a re -
ne s s a nd at t ent ion to
qi ,
 t h i s prov id e s a gener a l out l i ne of b a sic upp er-b o d y mo -
t ion s . It i s , more over, t he on ly e xerc i s e s e quenc e i n t he t e x t , a l l ot her pr a c t ic e s

fo c u si nge it herons e l f-m a s s a ge sfors t reng t hen i nge ye sa nde a r soront hev i s u a l-

i z at ion of c o sm ic ener g ie s to c re at e a d e e p er c on ne c t ion to t he u n i ver s e . Ye t it s

pre s enc es how st h atH i g he s tC l a r it yfol lower swereaw a reoft heD aoy i nt r a d it ion

a ndu s e dphy sic a le xerc i s e si npre p a r at ionfors pi r it u a le x ploit s .
Eyes a nd ea rs a re key elements i n t he pu rsu it of per fec t ion. ﬁ ˆe gateway to
per va sive nu men, t hey a re essent ia l for a l l success a nd fa i lu re, l i fe a nd deat h ﬂ (3b).

Ford a i lyi mprovementofeyesig hta ndt heevent ua labi l it ytoseei nt hed a rk,t hetex t

re c om me nd s  t h at  one  ﬁr u b  t he  s m a l l  hol low  out s id e  t he  e ye br ow s  t h re e  t i me s ,  m a s
-
s a geu nd er ne at ht hee ye sa nda b ovet hec he e k b one sa swe l la sa rou ndt hee a r st h i r t y

t i mes, a nd push a l l t he way up to t he forehead n i ne t i mesﬂ (4a). ˆese exercises,

w h ic h s t i mu l at e k e y pre s s u re p oi nt s a rou nd t he e ye s , a re si m i l a r to pr a c t ic e s s t i l l

u nd er t a k en i n c ont emp or a r y C h i n a a nd pre s c r ib e d for e lement a r y- a nd m id d le -

s c ho o l c h i ld re n .
A not her for m of e ye m a s s a ge i s a c c omp a n ie d by t he v i s u a l i z at ion of d i v i ne
qi
a ndt hei nvo c at ionoft hed e it ie soft hee ye s .A st he
Q ijuji ng
 s ay s ,

Eve r y d ay, i n t he mor n i n g a nd e ve n i n g , c lo s e you r e ye s , f a c e you r bi r t h d i re c t ion ,
t he n r u b t he h a nd s t o ge ne r at e he at a nd r u b t he e ye s t o t he r i g ht a nd le ˇ a l l t he w ay

t o b e low t he e a r s , a l low i n g t he p a l m s t o me e t t i me a nd a g a i n i n t he m id d le of t he

fore he a d .R e p e atn i net i me s .
Ne x t , v i s u a l i z e a c loud y v a p or i n t he e ye s i n t h re e c olor s : pu r ple , re d , a nd ye l -
low. E a c h s i n k s d ow n a nd e nt e r s t he e a r s . O b s e r v i n g t h i s for a lon g t i me , re c it e t he

fol low i n gi nc a nt at ion :

O h ,EyeL a d soft heˆ re eC loud s ,

Pe r fe c t e dL ord sofB ot hEye s :

B er a d i a nta ndl i g hti nbr i n g i n gfor t he s s e nc e ,

O p e na ndp e r v a s i vea si mp e r i a lgo d s .

O h ,G re atMy s t e r yofC loud yR i g ht e ou s ne s s ,

Ja d eNu me noft heE x p a nd e dC h a p t e r s :

P re s e r vea nde n h a nc emyt wot owe r s[e a r s],

O p e na nds pre a dmyn i neg at e s[or i ˙ c e s].

L e tmyhu nd re dj oi nt sre s p onda nde c ho

A ndmyv a r iou s˘u id sre t u r nt ot heNiw a nPa l a c e .

A l lowmyb o d yt oa s c e ndt ot hej a d ep a l a c e sa b ove

A ndle tmer a n ka mon gt heh i g he s tp e r fe c t e d .(7a)
ˆ i s i s a go o d e x a mple of a H i g he s t C l a r it y i nc a nt at ion . It b e g i n s by a d d re s si ng
t he d e it ie s mo s t i m me d i at e ly i nvol ve d w it h t he c u r rent pr a c t ic e , pr a i si ng t hem

a nd i mplor i ng t hem to br i ng t he i r go o d ener g ie s to t he pr a c t it ioner. It t hen e x-

p a nd st hepr ayertogo d sofre l at e dor ga n sa ndw id era re a soft heb o d y,toe vent u-

a l lyc ometot henu boft hem at t er,t hew i s hfora s c en siontot heot her worlda nda

prop err a n k i nga mongt hec e le s t i a lp er fe c t e d(˙ g .8).
ˆee xerc i s ei sa l s ot y pic a li nt h atiti nvol ve sav i s u a l i z at ion ,t hek e yme d it at i ve
pr ac t iceofH ig he stCla r it y(Robi net19 93,125).I na not herva r iat ionoft h is ,pr ac t i-

t ioners ex ha le va r iou s negat ive energ ie s by v isu a l i zi ng t hem i n d i ˛erent colors ,

t hen i n ha le posit ive powers by seei ng t hem loc ated i n t he body i n br ig ht r ad ia nce.

ˆe ybeg i nbyﬁseei ngt hesu nl i keach ickeneg gi nt heNiwa nPa lace ,ﬂt henex ha le

ﬁc o r p s e
qi ,
ﬂv i s u a l i z e da sbl a c k ;ﬁold
qi ,
ﬂs e ena sw h it e ;a ndﬁ d e at h
qi ,
ﬂs e ena sa z u re
(
Q iju ji n g
13b).A ˇerdoi ngt h isoveraper iodoft i metoma kesu rea l lt he senegat ive
ener g ie s a re gone , t he y ﬁ i n h a le ver y s low ly, t a k i ng i n ye l low
qi
 fou r t i mes,ﬂ v isua l
-
i zi ngita sa r isi ngf romabr ig htsu ni nt heNiwa ncenter.Fol low i ngt h is ,t he ybr i ng

t hes u nd e e p eri ntot heb o d y :

V i s u a l i z e  t h e  S u n -
qi
a ga i ni nt heNiw a nc enter.L e titre achdow ntot hee a rsa ndemerge
t h r ou g h t he m . S e e how it a s s e m ble s b e fore you r mout h , a b out n i ne i nc he s i n f r ont of
you rfac e .Ma keitsubt lycle a rertot hee ye s ,s oyouc a ns e eitwel l .ˆen,u si ngt hesu n,

t a k ei nre d
qi
s e ve nt i me s .Pau s e .Sw a l lowt hes a l i v at h re et i me s .G e tupa nds h a k eyou r
fou r l i m b s , b e nd i n g a nd s t re t c h i n g t he b o d y. ˆ i s w i l l m a k e t he j oi nt s a nd a r t e r i e s

h a r mon iou s .Toc onc lud e ,v i s u a l i z et hes a l i v at ob es w a l lowe da sg re e n
qi .
 (1 3 b )
ˆe t e x t a d d s t h at t he s a me e xerc i s e c a n a l s o b e done at n i g ht by v i s u a l i z i ng t he
Mo oni nt heNiw a nc ent er,butt h atmo onworks hou ldb edoneon lydu r i ngit sw a x
-
i nga ndnotdu r i ngitswa ni ngper iod ,t hatis,on lyi nt he˙ rstt woweek soft helu na r

mont h(14a).ˆeprac t iceser vestoen ha ncet hecosm icenerg yi nt hebody,a l low i ng

pr a c t it ioner stojoi nt hed i v i n it ie si nt he i rver yow nener ge t icc on s t e l l at ion .
O ver a per iod of ex tended prac t ice, Hig hest Cla r it y prac t it ioners g radua l ly
t ra nsfor m t hei r bod ies i nto a d iv i ne repl ic a of t he u niverse, complete w it h pa laces,

towers, pa ssages, g rot toes, a nd nu merous d iv i nit ies. ˆese d iv i nit ies c a n be qu ite
si mple a nd mu nda ne, such a s t he gods of t he eyes or t he lords of t he head a nd ha i r.

For  e x a mpl e ,  t h e
Q iju  ji n g
 says t hat ever y mor ni ng when prac t it ioners comb t hei r
ha i r,t heyshou ldfacet hed i rec t iona ssociatedw it ht hec ycl ic a lsig noft hei rbi r t ha nd

c h a nta ni nc a nt at iona d d re s s e dtot hego d sNiw a na ndXu a n hu a
.
,re sid entd e i
-
t ie s i n t he he a d , to ﬁpre s er ve my e s s enc e a nd le t me l i ve long ﬂ (7b). B e yond t h i s , d e i
-
t iesc a na lsobemorepotenta ndcomplex,sucha st hePer fec tedoft heYel lowC ou r t

(Hu a ng t i ng z hen ren
ﬁ – ˜3
) or t he ˆ re e O ne s (S a ny i
?+
), cosm ic potencies
t h ath avetob ec a re f u l lyc u lt i v at e ds ot he yc a ne x ud et he i rb ene ˙c i a lpre s enc e .
A s d e s c r ib e d i n t he
Ji n™g u i l u ,
 t he G o d of C ent r a l Ye l low i s a c t i v at e d i n a
qi
-
e xerc i s et h athe lp st heavoid a nc eofg r a i n .ˆet e x ts ay s ,
B e aw a re of a ye l low
qi
 i n you r b e l l y, r ic h a nd a bu nd a nt . ˆ e n ˙ nd t h at t he re i s a
s pi r it b e i n g pre s e nt , t h re e i nc he s t a l l i n a ye l low r o b e a nd s t a nd i n g t a l l l i k e a s t at u e .
W it he a c hh a ndhele a d sye ta not he r˙ g u re ,a l s oc l a di nye l low.
W he n you s e e t he m c le a r l y, c a l l s i le nt l y out t o t he c e nt r a l ˙ g u re : ﬁPe r fe c t e d of
t he Ye l low C ou r t , h av i n g a r i s e n i n me , b e c ome my s e l f ! ﬂ ˆ e n u s e t he s we e t s pr i n g

a nd pu re l iquor [of s a l i v a] t o t on i f y you r i n ne r e l i x i r. I m a g i ne a l l you m i g ht w a nt t o

e at a nd d r i n k a nd h ave it c ome b e fore you . P r a c t ic e t h i s s w a l low i n g a lw ay s at c o c k

c r owa nddu s k .A l s o,i fyoue ve rge thu n g r y,f a c et heSu na ndd ot h i s ,a ndt hehu n ge r

w i l lgoaw ay.(4 a b)
Si m i l a rly, t he ˆ re e O ne s a re m a d e pre s ent by v i s u a l i z i ng t hem i n t he t h re e
c i n n a b a rore l i x i r˙e ld s:
ˆ et h re ec i n n a b a r˙ e ld sa ret heup p e r,c a l le dNiw a nPa l a c e
ý Dp
,i nt hec e nt e rof
t hehe a db e t we e nt hee ye br ow s ;t hem id d le ,c a l le dS c a r le tPa l a c e
³ òp
,i nt hehe a r t ;
a nd t he lowe r [O c e a n of
Qi
], b e ne at h t he n ave l . A lw ay s t h i n k of t he d i v i n it y R e d
C h i ld
çW
i nt het h re eC i n n a b a rFi e ld s .I fyouk e e pt he mt he re ,t hep e r fe c t e di n f a nt
a nd t hu s t he D a o w i l l re m a i n a lw ay s pre s e nt . L i k e t h i s , i f you g u a rd t he O ne , t he

my r i a da ˛ a i r sa red one .(6 a b)
10
10 .ˆ eˆ r e eO n e sa r ec e nt r a lt oH i g h e s tC l a r i t ypr a c t i c e .Fo rad e t a i l e dd e s c r ip t i ono ft h e i rn a t u r e
a n d a c t i v a t i on , s e e A n d e r s e n 19 8 0 ; Ko h n 19 93, 2 0 4 Œ214 . O t h e r t e x t s on H i g h e s t C l a r i t y b o d y g o d s

i n c lu d et h e
Hu a n g t i n gj i n g

ﬁ – Œ
( Ye l l owC ou r tS c r ip t u r e ,
DZ
332)a n dt h e
L a o z iz h o n g j i n g

Ô Wm
Œ
 (C e nt r a l S c r ip t u r e o f L a o z i ,
DZ
 116 8), b o t h o f t h e fou r t h c e nt u r y. O n t h e n a t u r e a n d d a t e o f t h e
Hu a ng t i ng ji ng ,
 s e e R o bi n e t 19 93, 55 Œ5 6 ; Mu g i t a n i 19 8 2 ; S c h ip p e r 19 75 a ; S c h ip p e r a n d Ve r e l l e n
2 0 0 4 ,9 6 Œ 9 7.Fo rp a r t i a lt r a n s l a t i on sa n ds t u d i e s ,s e eKo h n19 93,181Œ18 8 ;K r o l l19 9 6 ;S a s o19 9 5.O n

t h e
L a o z iz h o n g j i n g ,
s e eS c h ip p e r19 7 9 ;S c h ip p e ra n dVe r e l l e n2 0 0 4 ,9 2 Œ 9 4 .

Fol low i ng t he ea rly ex a mple of sex u a l ma nu a ls , wh ich were t he ˙ rst to couch
phy sic a l phenomen a i n ly r ic a l t er m s (L o 2 0 0 0 , 35), t he t e x t c a l l s for m a i nt a i n i ng a
cosm icawa rene s soft hebodyi nH ig he stCla r it ypr ac t ice;t h isawa rene s sisa idedby

aspeci ˙ednomenclat u refort heva r iou sbodypa r t s ,wh ichcea setobeju stord i na r y

e ye brow s , fore he a d s , a nd no s e s , a nd i n s t e a d b e c ome nu m i nou s ent it ie s a nd won
-
d rou sc aver n s .As e tofi n s t r uc t ion sforf a c i a lm a s s a gea c c ord i ng lyre a d s ,
W it h you r h a nd s s pre a d ove r t he s id e s of t he F lowe r y C ou r t , r ol l [t he ˙ n ge r s] a nd
e x t e nd h a r mony t o He ave n l y Pe r fe c t ion . Mov i n g upw a rd , e nt e r w it h s pi r it i nt o t he

L u s c iou s C h a m b e r, w he re t he Ja d e Va l le y me e t s t he He ave n l y Mou nt a i n s . Fu r t he r

i nw a rd , t he Mou nt a i n S pr i n g i s my s t e r iou s a nd nu m i nou s t o b e hold . P r a c t ic i n g

t hu s ,t hemy r i a dd e mon sn at u r a l l y˙ ndd e s t r uc t ion ,a ndyouc a nl i vefore ve rw it hout

d y i n g .(
Q i j uj i n g
2 a)
ˆa n k f u l ly,t hetex tprov ide sa nex pla nat ionfora l lt he setech n ic a lter ms ,not-
i ng t hat ﬁF lower y C ou r t ﬂ i nd ic ate s t he upper e yel id s , ﬁHeaven ly Per fec t ionﬂ refers
to t he i n ner end of t he e yebrows , a nd ﬁLu sciou s Cha mberﬂ is t he t h i rd e ye at t he

b a s eoft hefore he a d .ˆeﬁJa d eVa l le y ﬂi st heno s e ,t heﬁHe aven lyMou nt a i n sﬂi nd i
-
c ate t he forehead , a nd t he ﬁMou nt a i n Spr i ngﬂ is t he a rea beneat h t he nost r i ls , t he

p oi nt i n t he b o d y w here p at hogen ic
qi
 c a n mo s t e a si ly ent er (9b).
11
 I n ot her word s ,
pr ac t it ionersa retoplacet hei r˙ ngersovert hei re yebrows ,r ubt hei n nercor nersof

t hee ye s ,pu shtowa rdt het h i rde yea ndt hea reawheret henosemeet st heforehead

w h i leenv i sion i ngt heop en i ngoft heno s t r i l sb e lowa sa nent r a nc ei ntot hec aver n s

of t he s a c re d Mou nt Ku n lu n i n t he he a d . A l l t h i s s er ve s to c re at e a c o sm ic l a nd
-
sc ape i n t he most persona l a nd i nt i mate sphere of t he pr ac t it ioner, t r a nsfor m i ng

t he bodyŠt he ver y root of mu nd a ne , ea r t h ly ex istence Ši nto a d iv i ne rea l m t hat

p a r t ic ip at e sa c t i ve lyi nt het r a n s for m at ion sa ndt hee t er n it yoft heD ao.
By t he ea rly m idd le a ge s , t herefore , t he pr ac t ice of hea l i ng exercise s ha s ex-
pa nded w idely a nd t a ken on va r iou s new for ms a nd d i mensions . Fa r f rom bei ng

mere ly a s er ie s of e xerc i s e s t h at b end a nd s t re t c h t he b o d y to re l ie ve a i l ment s a nd

re le a s e t en sion s , it h a s b e c ome p a r t of t he o˝c i a l c u lt u re of mo d er at ion , t he pre
-
fer red met hod of her m it s to el i m i nate hu nger a nd t h i rst a nd defend t hemselve s

a ga i nst demons , a nd a mong Daoist pr ac t it ioners Ši n combi nat ion w it h va r iou s

de vot iona l ac t iv it ie s Ša prepa r ator y tech n ique for t he at t a i n ment of ot her world ly

v isions a nd t he a scension i nto heaven. I n t h is proce s s , hea l i ng exercise s a lso c a me
11.O t herte c h n ic a lter m sment ione di nt he
Q ijuji n g
i nc ludeUpp erP r i mefort hesm a l lhol lowout side
t h e e y e br ow s , O p e n B r i g ht n e s s fo r t h e a r e a u n d e r n e a t h t h e e y e s a n d a b ove t h e c h e e k s (4 b), Hu m a n
C enterfort heno s e ,a ndSpi r itPondorSpi r itS ou lTer r ac efort hea re ai n sidet heno s t r i l s(9 a).

to i nclude a g reater a nd subt ler awa rene s s of t he breat h, med it at ive tech n ique s of
g u id i nga ndhold i ngt he
qi ,
sel f-ma s s a ge soft hefacea ndva r iou sot herbodypa r t s ,
a swe l la st here c og n it ionof
qi
-˘uc t u at ion si nt i mea nds p a c e ,t heh a r ne s si ngof
qi
-
poweri ni n ˘uenci ngsel fa ndot hers(i nclud i nga n i ma lsa nddemons),a ndt heac t i-

v at ion  of
qi
 i n t he for m of body god s a nd i nter ior pat hway s a nd pa lace s . W hat
bega na samed ic a lrout i netopre venta g i nga ndc u red isea se s ,i nt heva r iedset t i ng

of fou r t h- c ent u r y s out her n a r i s to c r a c y, h a s t hu s g row n i nto a c omple x a nd mu lt i
-
layered phenomenon, it s d i ˛erent pa r t s at va r ia nce w it h one a not her yet a l ready

show i ng t he potent ia l for t he i nteg r at ion a nd s y stemat i z at ion t hat wou ld soon

c o m e  t o  t h e  f o r e .

C hapter˜ re e
The
E x e r c is e C la s s ic
˜e ˚ r s t s uc h s y s t em at i z at ion of he a l i ng e xerc i s e s a nd rout i ne s ap -
p e a r s i n t he
D a o y i n ji ng ,
 t he on ly t e x t i n t he D aoi s t c a non t h at d e a l s e xc lu si ve ly
w it hphy sic a lpr a c t ic e s .It sf u l lt it lei s
Ta i q i ngd a o y i nya ng s h e ngji ng
(Gre atC l a r-
it y S c r ipt u re on He a l i ng E xerc i s e s a nd Nou r i s h i ng L i fe ,
DZ
 818 ; s e e D e s p e u x
19 89).L i k et he
Ji n™g u il u
a s c r ib e dtoM a s t erJi ng l iorJi ng he ioft hefou r t hc ent u r y
(s e e L o on 19 8 4 , 13 0), t he t e x t i s re c oup e d i n t wo s hor t er ver sion s i n t he D aoi s t
c a non , one c ont a i ne d i n t he e le vent h- c ent u r y enc yc lop e d i a
Yu nji q i q i a n
ƒ  j.
ˇØ³
(S e ven Ta ble t s i n a C loud y S at c he l ,
DZ
 1032 ; c h . 3 4) a nd a not her fou nd i n t he
c omp end iu m
D a o s hu
P³
(P i vot of t he D ao,
DZ
 1017; c h . 2 8 ; t rl . Hu a ng a nd
Wu r mbr a nd19 87,2:13 4 Œ14 3)byt heD aoi s tm a s t era ndi n nera lc hem i s tZ engZ ao

X Š³
(d .1155).
1

Howdoest hisclassicadva ncet heprac t iceofhea l i ngexercises?W hatdoesitadd
to t he t r a d it ion? How do e s it joi n it s v a r iou s e lement s? A nd how do e s it prov id e a

s t e ppi ng- s tone tow a rd t he f u l ly i nt e g r at e d e xerc i s e , longe v it y, a nd i m mor t a l it y s y s
-
t emt h atemer ge sf u l lyi nt heTa ng?L e tu sb e g i nbylo ok i ngmorec lo s e lyatt het e x t .
T h e  Te x t
˜e
D a o y i n ji ng
 stands out from previous medical practices and animal forms in
t hatitpresentsexercisesequencesa ssociatedw it hfou rmajora ncienti m mor ta ls,a l l

w it h ˚ r s t biog r aph ie s i n t he Ha n- d y n a s t y
Li e x i a n z hu a n
hØ ı
 (I m mor t a l s ™  Bio g
-
r a ph i e s ,
DZ
 294; t rl. Ka lten ma rk 1953). Impor ta nt legenda r y ˚g u res of t he Daoist
t r a d it ion ,t he ya rePeng z u
ˇ2
,w hoa l le ge d lyat eon lyc i n n a mona ndl i ve dforhu n
-
d re d s of ye a r s t h rou g h t he X i a a nd Sh a ng d y n a s t ie s ; C h i s ong z i
çê W
or Ma ster
R e dpi ne ,t heL ordofR a i nu nd ert hemy t h ic a lD i v i neFa r mer(Shen nong
XÀ
),best
k now nforh i sm a g ic a lp ower sofr id i ngt hew i nd(˚ g .9);Ni ng feng z i
‚ 	ÞW³
o r  M a s
-
t erNi ng(t heL ordofFi reu nd ert heYe l lowE mp eror),w how a si m mu netohe ata nd

bu r n i ng ;a ndWa ng z iQ i ao
³ ÆW 4ˆ
whocou ldt ravelt h roug ht heu niverseatw i l l.As
1.  A f u l l t r a n s l a t i on o f t h i s i mp o r t a nt t e x t w i l l b e i n c lu d e d i n a f u t u r e pr oj e c t (w o r k i n g t i t l e : ﬁA
S ou rc e b o o ki nC h i n e s eL on g e v i t y ﬂ ).

d i ˛erentmet hodsa ndsequencesa rea scr ibedtot hem,itisqu itepossiblet hatt hese
fou ra nc ientm a s t er swerere pre s ent at i ve sofd i ˛erents c ho ol s(D e s p e u x19 89,2 3 0).
˜e˚ r s tment ionoft he
D a o y i nji ng
o c c u r si nc h apt er19oft he
B a o pu z i ,
t he
bibl iog r aph icl i s tofG eHong ™sl ibr a r y,butiti sdou bt f u lw he t hert h i se a rlys c r ip -

t u rei sid ent ic a lw it ht het e x ts u r v i v i ngto d ay.A ni nd ic at iont h atatle a s tp a r t sa re

i nd e e doft hefou r t hc ent u r yi sfou ndi nt hef a c tt h att he
D a o y i nji ng
c ont a i n st he
s a me l i s t of t h i r t y-t h re e e xerc i s e s a s t he
Ji n™g u i l u
(9 aŒ13a), c ombi n i ng d e e p
bre at h i ng w it h v a r iou s move s a nd p o sit ion s . Mo s t of t he
D a o y i n ji ng
 m at er i a l s ,
howe ver, s u r f a c e on ly f rom t he s e vent h c ent u r y onw a rd . ˜e y c lo s e ly m at c h a

s e c t ion of t he
Z hu b i ng y u a n h o u l u n
 of t he e a rly s e vent h c ent u r y (D e s p e u x 19 89,
2 2 9) ;
2
 t he E xerc i s e p a r t of t he
Ya ng x i ng ya nmi ng l u ,
 w h ic h prob a bly d at e s f rom
t he m id- s e vent h c ent u r y (St e i n 19 9 9, 185 ; M a s p ero 19 81, 5 4 2 Œ552); t he
 S h e s h e ng
z u a nlu

ˇJ 3ˇ
 ³
(C ompre hen si veR e c ordonP re s er v i ngL i fe ,
DZ
578 ;t rl .Hu a ng
a nd Wu r mbr a nd 19 87, 2:75 Œ9 0) by Wa ng Z hongqiu
Æ XË
of t he m id-Ta ng ,
w h ic h l i s t s si x s e at e d e xerc i s e s a s c r ib e d to M a s t er R e dpi ne (S c h ipp er a nd Vere l-

len 2 0 0 4 , 35 6); t he
Hu a n z h e n n e i q i fa

¤˜…Û 	³
(M a s t er Hu a n z hen™s Me t ho d
of I nt er n a l
Qi ,

DZ
 82 8 ,
Yu nji q i q i a n
 6 0 .14 aŒ25b), a l s o f rom t he m id-Ta ng , w h ic h
h a s t wo me t ho d s of
qi
- c ont rol (M a s p ero 19 81, 4 61n 3);
3
 a nd v a r iou s f r a g ment s of
t he
Ya ng s h e ng ya o ji
 a s fou nd i n t he n i nt h- c ent u r y
I s hinp ˜.
 Here t he
D a o y i n ji ng
i s a s s o c i at e d e s p e c i a l ly w it h t he n a me of M a s t er Ni ng , a ga i n c a s t i ng s ome dou bt

onw he t heriti st hes a met e x tt h atweh aveto d ay(St e i n19 9 9,141).
Fromt he s ec it at ion sa ndc ro s s -l i s t i ngsofpr a c t ic e sitb e c ome sc le a rt h atmo s t
of t he e xerc i s e s l i s t e d i n t he
D a o y i n ji ng
 were pre s ent a nd a c c ou nt e d for i n t he
Ta ng d y n a s t y a nd prob a bly e x i s t e d b e fore it . Howe ver, si nc e t here i s no
D a o y i n
ji n g
 l i s t e d i n e x t a nt bibl iog r aph ie s b e fore 114 5, it m ay we l l b e t h at t he work we
h ave to d ay i s a Ta ng- d y n a s t y c ompi l at ion t h at s u m m a r i z e s a nd or ga n i z e s v a r i-

ou se a rl ierm at er i a l s(D e s p e u x19 89,2 31;S c h ipp era ndVere l len2 0 0 4 ,95).Att he

s a me t i me , it m ay a l s o b e t h at t he t e x t e x i s t e d e a rl ier a nd w a s si mply not men-

t ione d , or a ga i n t h at it for me d p a r t of a more e x t en si ve ver sion of t he
Ya ng s h e ng
ya o j i
a ndw it hitw a slo s ti nt hee i g ht hc ent u r y.
W h at e ver t he c a s e m ay b e , si nc e t he me t ho d s d e s c r ib e d i n t he t e x t a re re
-
c oup e d i n v a r iou s e a rly s ou rc e s , t he
D a o y i n ji ng
 re pre s e nt s  a  m e d i e v a l  d e ve lop
-
ment of t he t r ad it ion. It cont i nue s cla s sic a l pr ac t ice s a nd is ˚ r m ly ba sed i n t he

med ic a l t r ad it ion. L i ke ea rl ier sou rce s , it ha s hea l i ng a s it s pr i ma r y foc u s a nd see s

t he body a s t he i nter ac t ive f u nc t ion i ng of va r iou s orga n complexe s a nd cha n nels .

˜u s ,  M a s t e r  N i n g  s ay s ,
˜ epr a c t ic eofhe a l i n ge x e rc i s e se l i m i n at e sa l lw ay w a rd
qi
f r omt hel i m b s ,s k e le t on ,
b one s , a nd j oi nt s . ˜u s on l y pr op e r
q i
re m a i n s i n re s id e nc e , b e c om i n g e ve r pu re r
a ndmoree s s e nt i a l .
P r a c t ic e t he e x e rc i s e s d i l i ge nt l y a nd w it h c a re w he ne ve r you h ave t i me . I f you
2 .˜ e
Z h u b i n gy u a n h o ul u n
r e p e a t st h i r t yo ft h e˚ ˝ y-˚ vem ove m e nt sa s s o c i a t e dw i t hM a s t e rN i n g
t o g e t h e rw i t he i g hto ft h et e npr a c t i c e so fPe n g z u ,˚ veo ft we nt y-n i n eo t h e re x e rc i s e so fM a s t e rN i n g ,
n i n e o f n i n e t e e n m i s c e l l a n e ou s pr a c t i c e s , a s we l l a s t h i r t e e n o f t h e t h i r t y-fou r m ove m e nt s a s s o c i -

a t e dw i t hWa n gQ i a o( D e s p e u x19 8 9,2 3 0).

3.  ˜ e s a m e e s s e nt i a l t e x t a p p e a r s a l s o i n t h e
Ta i w u x i a n s h e n g f u q i f a
œ ¤c 3 Ú Û
 (M a s t e r
G r e a t Non b e i n g ™s Me t h o d o f
Qi
-A b s o r p t i on , DZ 8 2 4) f r o m t h e l a t e e i g ht h c e nt u r y w i t h a pr e f a c e
t h a t m e nt i on s t h e D a l i r e i g n p e r i o d (76 6 Œ7 7 9). S e e M a s p e r o 19 81, 4 6 9 ; S c h ip p e r a n d Ve r e l l e n 2 0 0 4 ,

370 Œ371.Iti sl a t e rr e pr i nt e di nt h eM i n g- d y n a s t y
C h i f e n gs u i
( D e s p e u x19 8 8 ,6 5 Œ 8 4).

d o t he m b ot h i n t he mor n i n g a nd at n i g ht , g r a du a l l y you r b one s a nd j oi nt s w i l l b e -
c ome˚ r ma nds t r on g ,c au s i n gt hehu nd re dd i s e a s e st ob ec u re d .(6 a b)
Het henl i s t sv a r iou sk i nd sofd i s e a s e st h atw i l lg re at lyb ene ˚tf romt hepr a c-
t ic e ,i nc lud i nge x h au s t iona ndf at i g ue ,c he s tc h i l l s ,h ipp a i n ,d e a f ne s s ,d i z z i ne s s ,
ment a lc on f u sion ,a ndhy p er a c t i v it y,a swe l la sot herfor m sofﬁ
q i
mov i nga ga i n s t
it sprop erc u r renta ndr i si ngupv iolent ly.ﬂI na l lc a s e s ,heemph a si z e s ,iti sb ene ˚-

c i a l to pr a c t ic e appropr i at e he a l i ng e xerc i s e s a nd g u id e t he
q i
to t he a i l i ng a re a .
Mores p e c i ˚c a l ly,hes ay s ,
B yg u id i n gt he
qi
youc a ns up ple me ntt hei n ne r
q i
o f  t h e  o r g a n s ;  b y  p r a c t i c i n g  e x e r c i s e s
you c a n he a l t he fou r l i m b s . ˜u s fol low i n g t he D a o of n at u r a l s p ont a ne it y a s d i l i
-
ge nt l ya syouc a n ,youat t a i nas t at eofmut u a lpr ot e c t ionw it hHe ave na ndE a r t h .(6 b)
I nt e g r at i ng v a r iou s for m s of e xerc i s e s a nd mo d e s of g u id i ng t he
qi ,
 t he
D a o y i nji ng
br i ngst het r a d it iontoane wle ve lofd e ve lopment ,c h a r a c t er i z e dby
c e r t a i n  k e y  fe at u re s .  ˜ e y  a re  t he  re ˚ ne me nt  a nd  v a r i at ion  of  me d ic a l  e x e rc i s e s

a nd a n i m a l for m s , t he or ga n i z at ion of he a l i ng pr a c t ic e s i nto i nt e g r at e d s e
-
quenc e s a nd t he i r a s c r ipt ion to le gend a r y D aoi s t i m mor t a l s , a nd t he u s e of

me d it at ion t e c h n ique s t h at i nt e g r at e t he g u id i ng of
qi
 w it h va rious body i mag
-
i n i n g s  a nd  D a oi s t  v i s u a l i z at ion s .  ˜ e  t e x t  a c c ord i n g l y  h a s  t h re e  m aj or  k i nd s  of

i n s t r uc t ion s: me t ho d s for me d ic a l re l ie f t h at c on s t it ut e a d e ve lopment of t ho s e

˚ r s t fou nd i n t he m a nu s c r ip t s , i nt e g r at e d s e qu e nc e s of pr a c t ic e t h at c a n b e u s e d

t o  c re at e  he a l i n g  but  a re  more  d om i n a nt l y  m a r k e d  a s  me t ho d s  of  lon g  l i fe  a nd

i m mor t a l it y, a nd me d it at i ve w ay s of g u id i ng t he
qi
 a nd  v i s u a l i z i n g  t he  b o d y
t h at  put  t he  pr a c t it ione r  i nt o  a  more  d i v i ne  a nd  s pi r it u a l  c ont e x t .  W it h i n  t he s e

t h re e a re a s , t he
D a o y i n ji ng
 ˚ r s t  s how s  t he  s y s t e m at ic  pr o g re s s  f r om  he a l i n g
t h r ou g h  lon ge v it y  t o  i m mor t a l it y,  w h ic h  b e c ome s  c e nt r a l  i n  a l l  l at e r  D a oy i n

for m sa nds y s t em s .
Me d ic a lRe l ie f
B ˜ ˚ ˛ ˝ ˙ ˆ ˇ ˘

˜e
D a o y i n ji ng
 c ont i nue s t he a nc ient me d ic a l t r a d it ion by p ay i ng muc h at-
t ent iontobre at h i ng .Itnoton lyl i s t sa l lsi xhe a l i ngbre at h sl i k et he
Ji n™g u il u ,
but
a s s o c i at e s e a c h of t hem w it h a p a r t ic u l a r or ga n a nd s e t of a i l ment s , t hu s re pre -

s ent i ngt hes y s t emt h ath a srem a i ne ds t a nd a rdtot hepre s entd ay(D e s p e u x2 0 0 6 ,

4 9 ;C h iua ndC h i a19 93,10 6 Œ10 8).
Fore x a mple ,t he˚ r s tbre at hi s
h e:

He
 i s t he bre at h a s s o c i at e d w it h t he he a r t , a nd t he he a r t gove r n s t he t on g u e . I f t he
mout hi sd r y,e ve nwe l l- a s s e m ble d
qi
c a n notp e r v a d et heb o d y,t hu sa l low i n gv a r iou s
for m sofw ay w a rd
qi
t oe nt e r.He ave nw i l lt a k ec a reoft h at .I ft he rei sg re athe at ,op e n
t he mout h w id e . I f t he re i s l it t le he at , k e e p t he mout h l i g ht l y c lo s e d . A l s o, u s e you r
i nt e nt ion t o me a s u re it s u it a bl y. I f you d o it b e yond b e i n g c u re d , howe ve r, t he pr a c -

t ic ew i l lc au s e dre ne we dd i m i n i s h i n g .(16 a)
Si m i l a rl y,
 hu
 i s re l at e d to t he s ple en a nd he lp s w it h c ond it ion s of low fe ver
a ndd i s c om for t ;afe e l i ngoff u l l ne s si nb e l ly,s tom a c h ,a ndi nt e s t i ne s ;b a dc i rc u
-
l at ion; a nd ener ge t ic c ompre s sion . ˜ i rd ,
xu
 b e lon g s  t o  t he  l i ve r,  w h ic h  gove r n s
t he  e ye s ;  it  i s  e ˛ e c t i ve  i n  c a s e s  of  i n ˙ a me d  a nd  c on ge s t e d  e ye s  a nd  ot he r  v i s ion
t r ou b l e s .  ˜ e  n e x t  br e a t h  i s
chui ,
w h ic h c or re s p ond s t o t he k id ne y s a nd t he e a r s
a nd  he lp s  i n  c a s e s  of  a b d om i n a l  c old ,  i n fe r t i l it y,  a nd  he a r i n g  a ˆ ic t ion s .  Fi ˝ h

c om e s
si ,
 t he  bre at h  of  t he  lu n g s  a nd  t he  no s e ,  e ˛ e c t i ve  i n  c a s e s  of  t e mp e r at u re
i mb a l a nc e sa nds k i nt rou ble s .Si x t ha nd˚ n a l ly,t he
xi
bre at h a c t i v at e s t he Tr iple
He at era nda l le v i at e sa l lm a l a d ie sa s s o c i at e dw it ht h i sd i ge s t i vea ndener g y-pro
-
c e s s i n g or g a n (16 a b). ˜ e t e x t c onc lu d e s by s ay i n g , ﬁE a c h of t he s i x bre at h s Š
he ,

si ,

hu ,

xu ,

chui ,
 a nd
xi
Ši s r u le d by one of t he ˚ ve or ga n s . I n c a s e of e x t reme f a
-
t i g ue , one c a n u s e t hem e a si ly to re g u l at e t he
qi
 a n d  i mpr ove  on e ™s  c on d i t i onﬂ
(1 6 b ) .
˜ is

mo d e l of t he Si x Bre at h s re pre s ent s a d e t a i le d me d ic a l me t ho d to t re at
v a r iou s i mb a l a nc e s of
qi
 a s s o c i at e d w it h t he ˚ ve i n ner or ga n s a nd t he Tr iple
He at er. It fol low s t he s t a nd a rd c or re s p ond enc e s y s t em of C h i ne s e me d ic i ne , i s

b ot ht her ap e ut ica ndpre vent i ve ,c a na d d re s sm a nyd i ˛erentc ond it ion s ,a nds t i l l

for m sa ni mp or t a ntp a r tofqi gongpr a c t ic eto d ay(D e s p e u x2 0 0 6 ,59).
B e yondprov id i ngagener a lover v ie w,t he
D a o y i nji ng
a l s opre s c r ib e st hed i f-
ferentbre at h si nc on ne c t ionw it hs t re t c h i nge xerc i s e s .Its ay s ,
Pl a c e b ot h h a nd s on t he g r ou nd , c ont r a c t t he b o d y, a nd b e nd t he s pi ne , t he n l i ˝ up.
R e p e at t h i s move t h re e t i me s . D oi n g t h i s e x e rc i s e e ve r y d ay w i l l t on i f y a nd i nc re a s e

qi
a nde x t e ndyou rye a r s .˜ eb e s tt i met od oiti sw he nt he rei snoonea r ou nd .Ita l s o
i nvol ve shold i n gt hebre at hi n ,t he na b s or bi n gitonc ea nde x h a l i n gs os o ˝ l yt h att he

e a r sc a n nothe a rit .I fyoua ree x h au s t e dorf at i g u e d ,u s e
si
t oe x h a le .I fyouh avec old-
b a s e d t r ou ble s i n t he or g a n s , u s e
chui .
 I f you h ave a he at- b a s e d c ond it ion , u s e
hu .

(1 5 b Œ 1 6 a )
O t her w ay s of mov i ng
qi
 a nd i nc re a si ng over a l l v it a l it y i nc lud e s t a nd i ng up
s t r a i g ht a ga i n s t a w a l l a nd hold i ng t he bre at h , t hen g u id i ng t he
q i
f rom he a d to
fe e torfe e ttohe a d(14 b),orly i ngont heb a c k ,c lo si ngt hemout h ,pu l si ngjawa nd

b e l ly, a nd m a k i ng t he
qi
 ˚ l l t he mout h re a d y for s w a l low i ng w h i le i nt ent ion a l ly
mov i ng it tow a rd t he b a c k a nd a rou nd t he b o d y (15 a). St re t c h i ng b ot h a r m s to
t he r i g ht or le ˝ w h i le hold i ng t he bre at h to t he c ou nt of n i ne , f u r t her more , w i l l

k e e pt he
qi
˚ r m lyw it h i nt heb o d ya ndpre ventu nw a nt e dle a k a ge s ,w h i leg u id i ng
itment a l lytot hea re ab e lowt hen ave la ndhold i ngitt herew i l lre le a s ek not sa nd

t en sion s(15 a).O ver a l lhe a lt h ,more over,i sprom i s e dtoa nyonere g u l a rlypr a c t ic-

i ngoneors e ver a loft hefol low i nge xerc i s e s:
R a i s eb ot hh a nd sa si fl i ˝ i n gat hou s a nd-p ou ndr o c k ,r i g hta ndle ˝mov i n gwe l l
toge t her.(15b)
S it c r o s s -le g ge d , i nt e r l a c e t he ˚ n ge r s , re a c h up a b ove you r he a d , t he n s t re t c h t he
he a d a nd br i n g it for w a rd s o a s t o t ouc h t he g r ou nd . Hold t he bre at h for t he
c ou ntof˚ ve .
K ne e l upr i g ht a nd b e nd t he a r m s b a c k s o t h at t he h a nd s e m br a c e t he n ip ple s . Ro c k
t oyou rr i g hta ndle ˝w h i lehold i n gt hebre at h .(18 a)
L i k eit sforer u n ner si nt heme d ic a lm a nu s c r ipt s ,t hee xerc i s ei nvol ve ssi mple
a r m movement s . Un l i k e t hem , it pl a c e s g re at er emph a si s on hold i ng t he bre at h ,
t hu s work i ng w it h a g re at er i nw a rd fo c u s . Bre at h i ng i s t he k e y me t ho d of work-

i ng w it h a i l ment s a nd h a s re pl a c e d t he emph a si s on out w a rd b o d i ly movement s

to a l a r ge d e g re e . A lt hou g h t he e a rl ier e xerc i s e s a re s t i l l r ud i ment a r i ly pre s ent ,

t hei nw a rds h i ˝h a sa lt ere dt he i rc omp o sit iona nde xe c ut ion .
E  ˆ ˆ ˇ ˛˝ ˆ ˇ    A ˆ  ˚ ˇ ˝

B e yondt he s egener a lhe a lt h- en h a nc i nga c t i v it ie s ,t he
D a o y i nji ng
a l s ol i s t sa
nu mb er of pr a c t ic e s t h at a re ge a re d to w h at app e a r to b e dom i n a nt a i l ment s at

t he t i me . A ga i n , a s i n t he e a rl ier m at er i a l s , t he y t end to b e e it her lo c omot i ve or

ga s t roi nt e s t i n a l , i nvol v i ng d i ge s t i ve t rou ble s a nd s e x u a l en h a nc ement a s we l l a s

joi nta c he s(e s p e c i a l lyi nt heh ip s)o˝ enc ombi ne dw it hf at i g ue .I nafe wc a s e s ,t he

e xerc i s e s a re ge a re d s p e c i ˚c a l ly tow a rd d i s c om for t s a s s o c i at e d w it h to o muc h

fo o da ndd r i n k .˜efol low i ngpr a c t ic e ,fore x a mple ,s e em stoh aveb e enqu it ee f-

˚c ient ,si nc eitapp e a r st w ic ei nt het e x t :
S it or k ne e l upr i g ht , lo ok up at t he s k y, a nd e x h a le d e e pl y t o e x p e l a l l
qi
frombeing
d r u n k on w i ne a nd sat iated w it h food , so t hat you c a n a ga i n be hu ng r y a nd sober. I f
d o n e  i n  t h e  s u m m e r  m o nt h s ,  t h i s  w i l l  a l s o  m o d e r a t e  y o u r  b o d y  t e m p e r a t u r e .  (15 a ,  19 a)
Ju s t a s t h i s e xerc i s e obv iou s ly a d d re s s e s a n aud ienc e t h at i s we l l o˛ ˚ n a n-
c i a l ly a nd c onc er ne d w it h t he i l l s of c i v i l i z at ion r at her t h a n w it h pl a i n s u r v i v a l ,

s oa res e ver a lt e c h n ique sge a re dtow a rdi mprove dd i ge s t iona nds e x u a len h a nc e -
ment ,d e s c r ib e da sa nﬁ i nc re a s ei ne s s enc e ﬂorﬁa id i ngy i na ndy a ng ﬂ:
[S t a ndup.]
4
L owe rt h eh e a da n dw it hb ot hh a n d sh oldo nt oyo u rfe e t .Holdt h e
b r e a t hfo rac o u ntoft welve.T h i sh elp sw it ht h ed ige s t io nofg r a i n s ,m a ke s
p e o ple™sb o d ie sfe ell ig ht ,a n di n c r e a s e se s s e n c ea n d
qi .
 ( 17 b )
[S it or k ne e l .] S l i g ht l y i nc l i ne t he he a d , bre at he s o ˝ l y, t he n i nt e r l a c e t he h a nd s a nd
movet hea r m st ot her i g hta ndle ˝ .Holdt hebre at hfort hec ou ntoft we l ve .˜ i s

w i l lhe lpd i ge s t ion ,m a k ep e oplefe e ll i g ht ,a ndi nc re a s ee s s e nc e .(15 b)
[S itork ne e l .]W it hyou rle ˝h a ndqu ic k l ypu l lyou rh a i rw h i leyou rr i g hth a ndpu l l s
a g a i n s tt hene c k .˜ i sa id st hea c t i v it yofy i na ndy a n g .(18 b)
[S t a nd up.] W it h t he t hu m b s of b ot h h a nd s pi nc h you r t wo no s t r i l s . Hold t he bre at h .
˜ i s  k e e p s  p e o p l e ™s  y i n - y a n g  f r o m  g e t t i n g  t i r e d .  F r o m  h e r e ,  t u r n  t h e  f e e t  i n  a n d  o u t

tent i mes.˜ iston i ˚esa l lempt yord i m i n ishedcond it ionsa ndaug ment s
qi .
 (1 9 a )
˜e s e e xerc i s e s a l l a ˛e c t t he i nt e s t i ne s . ˜e one l i s t e d ˚ r s t i s a n i nt e s t i n a l m a s
-
sage,e˛ec tedbyafor wa rdbenda ndaccompa n iedbyalongst retchoft heback .˜e
nex tonework sw it hat w ist ,engag i ngt heabdom i na lmusclesa ndt u r n i ngt hetorso

aga i nstt hebel ly,aga i nt ig hten i nga ndsqueezi ngt hei nter na lorga ns.St retch i ngt he

necka ndpu l l i ngont hehead ,t h i rd ,forcest hetorsoopena ndrelea sestensioni nt he

i n nerorga ns,wh i let hela stonereg u latesbreat h i nga ndengagest heh ip˙exorsi na n

e ˛or ttoop ent hegen it a la re atog re at er
qi
- ˙ o w.
B e sid e s d i ge s t i ve a nd s e x u a l problem s , p e ople a l s o s e em to h ave s u ˛ere d
f roms we l l i ngsa ndpi le sorhemor rhoid s ,forw h ic ht wopr a c t ic e sa repre s c r ib e d ,

b ot hofw h ic hi nvol ves t re t c h i ngt helowerb o d ya ndt hu si nc re a si ngblo o d˙owto

t heh ip sa ndp e l v i s:
S qu atw it hb ot hh a nd sj oi ne d ,t he ns t re t c ht hefe e tupa ndd ow n .Holdt hebre at h
forac ou ntof˚ ve .˜ i she lp sw it hi n ˙ a m m at iona ndu lc e r si nt heno s ea nd
mout ha swe l la sw it ht he˚ ved i ˛ e re ntk i nd sofpi le s .(17 b)
W it h one h a nd r a i s e d up a nd hold i n g ont o a h a n g i n g r op e , t a k e t he ot he r h a nd t o
t ouc hyou rfe e t .˜ i she lp sw it hpi le sa nds we l l i n g s .(18 b)
Ye t a not her c om mon problem at t he t i me app a rent ly w a s a r t h r it i s or d i ˇ-
c u lt yi nmov i ngt hejoi nt s ,o˝ ena c c omp a n ie dbyf at i g ue ,forw h ic ht hes a mee x-
erc i s e st endtob epre s c r ib e d .Ac l a s sicpr a c t ic ei st hefol low i ng :
4 .  Po s t u r e s a r e n o t s p e c i ˚ e d i n t h e t e x t . I s u p p l y t h e m e i t h e r on t h e b a s i s o f t h e e x e rc i s e d e s c r i b e d ,
w h i c hs e e m st ob ed on eb e s ti nac e r t a i np o s t u r e ,o rb e c au s eo fapr e c e d i n ge x e rc i s ei nt h et e x tw h e r e

t h e b o d y p o s i t i on i s g i ve n , a s s u m i n g t h a t t h e i n s t r u c t i on s we r e m e a nt t o c a r r y ove r. I n a l l c a s e s ,

h owe ve r,p o s t u r e ss u p p l i e di nbr a c k e t sr e m a i ns p e c u l a t i ve .

S qu atont heg r ou ndle a n i n ga g a i n s taw a l l .Hu gyou rk ne e sw it hb ot ha r m s ,b e nd
t hehe a dfor w a rd ,a ndholdt hebre at hfort hec ou ntofn i ne .˜ i sc u re sne c k
p a i na ndpr o ble m si nt heh ip sa ndle g s .Ita l s ohe lp sw it hf at i g u e .(15 a)
A c ombi n at ion of a hud d l i ng , prot e c t i ve p o sit ion a nd a re le a si ng s t re t c h of t he
ne c k i n a p o s t u re of ut t er s u r rend er, t h i s e xerc i s e prov id e s a we lc ome t i me - out

for p e ople u nd er pre s s u re or i n s ome d i s c om for t . Hold i ng t he p o s e , not ne e d i ng

to do a ny t h i ng but le t t he he a d h a ng , a l low s t he p er s on to g i ve i n to fe e l i ngs of

t i re d ne s s a nd f at i g ue a nd c re at e s a v a lu a ble s p a c e for re c over y. ˜e problem

s e em s to h ave b e en c om mon , a s t he t e x t pre s ent s t he s a me t e c h n ique s e ver a l

t i me s more , onc e w it hout t he w a l l (19 a), u si ng a rop e to t ie t he he a d to k e e p it i n

pl a c e ,a nda ga i nf romasit t i ngr at hert h a ns qu at t i ngp o sit ion(18 a).
A not her pr a c t ic e to op en t he h ip s , s t re t c h t he ne c k , re le a s e t he b a c k , a nd
e l i m i n at ef at i g uei stob endoverone ™sle gsw h i lee x t end e ds t r a i g htout(18 b),w h at

i nyogai sc a l le dS e at e dFor w a rdB end
(pa s c himot t an ˚ s an a).
It se ˛e c t s ,a c c ord i ng
toIyenga r,i nc lud eton i ngt hea b dom i n a lor ga n s ,re ju ven at i ngt hes pi ne ,a ndi m-

prov i ngd i ge s t ion .Hee venvouc he sfors e x u a lb ene ˚t s:
A go o d s t ay i n t h i s p o s e m a s s a ge s t he he a r t , t he s pi n a l c olu m n , a nd t he a b d om i n a l
or g a n s , w h ic h fe e l re f re s he d w h i le t he m i nd i s re s t e d . D u e t o t he e x t r a s t re t c h g i ve n

t o t he p e l v ic re g ion , more ox y ge n at e d blo o d i s br ou g ht t he re a nd t he gon a d s a b s or b

t he re qu i re d nut r it ion f r om t he blo o d . ˜ i s i nc re a s e s v it a l it y, he lp s t o c u re i mp o -

t e nc y,a ndle a dt os e xc ont r ol .(19 76 ,170)
A s l i g ht ly d i ˛erent v a r i a nt i s to sit on t he ˙o or w it h le gs s pre a d w id e , g r a s p
t he fe e t w it h t he h a nd s , a nd c ome for w a rd a s f a r a s p o s sible , re a c h i ng t he he a d
tow a rd t he g rou nd w h i le hold i ng t he bre at h for t he c ou nt of t we l ve . ﬁ ˜ i s c u re s

p a i ni nt hehe a d ,ne c k ,h ip,a ndb a c k ,ﬂt he
D a o y i nji ng
not e s ;ﬁ ita l s om a k e sp e o -
ple ™she a r i ngk e ena ndt he i rv i sionbr i g ht ﬂ(18 a).I nyoga ,t h i sp o s ei sc a l le dWid e

A ng leFor w a rdB end
(u p av i s th ak o n ˚ s a n a).
Ac c ord i ngtoIyenga r,it
s t re tche s t he ha m s t r i ngs a nd helps t he blo o d to c i rc u late prop erly i n t he p elv ic reg ion
a nd k e e p s it he a lt hy. It pre ve nt s t he d e ve lopme nt of he r n i a , of w h ic h it c a n a l s o c u re

m i ld c a s e s , a nd re l i e ve s s c i at ic p a i n s . S i nc e t he
˚ s an a
 c ont rol s a nd reg u la r i z e s t he
m e n s t r u a l  ˙ o w  a n d  a l s o  s t i mu l a t e s  t h e  o v a r i e s ,  i t  i s  a  b o o n  t o  w o m e n .  (19 76 ,  16 5)
˜e
D a o y i n ji ng
prop o s e s ye t a not her w ay to re l ie ve p e l v ic a nd d i ge s t i ve a i l-
ment s: by ﬁ b end i ng b ot h le gs a nd , w h i le e it her sit t i ng , ly i ng dow n , or s t a nd i ng ,
hold i ng t he to e sﬂ (18 b). I n ye t a not her ver sion , pr a c t it ioner s a re a s k e d to ﬁsit

c ro s s -le g ge d ,i nt erl a c et he˚ nger sofb ot hh a nd s ,pl a c et hemu nd er ne at ht hehe a d ,

a nds t re t c ht hema sf a raw aya sp o s siblew h i lehold i ngt hebre at hfort hec ou ntof
si x ﬂ (18 a). A s e l f-m a s s a ge t h at he lp s w it h joi nt t rou ble , more over, i s to ﬁ l ie dow n

˙ atont heb a c ka ndw it hb ot hh a nd sm a s s a get heb e l lytow a rdt hefe e t ,t henpu l l

t he
qi
upa ga i n ,s t i l lu si ngb ot hh a nd sﬂortoﬁr u bt heb e l lyw it hb ot hh a nd s ,t hen
touc h t he fe e t w h i le s qu at t i ng on t he g rou nd ,ﬂ i n e a c h c a s e ﬁ hold i ng t he bre at h

fort hec ou ntoft we l ve ﬂ(18 b).
A ˇ ˆ ˛   F  ˜

C ont i nu i ng t he e a rl ier t r a d it ion , t he
D a o y i n ji ng
 a l s o pre s ent s v a r iou s pr a c-
t ic e s a s s o c i at e d w it h a n i m a l s , i n t h i s c a s e mo s t ly w at er-b a s e d c re at u re s , s uc h a s

to a d , t u r t le , a nd d r a gon . None m at c h t he Fi ve A n i m a l s but s ome a l re a d y app e a r

i n t he me d ic a l m a nu s c r ipt s . ˜u s , t he
D a o y i n t u
 ment ion s a D r a gon R i s e (# 27)
a nd a Tu r t le Move (#4 2), t he l at t er d e pic t e d a s a s t a nd i ng ˚ g u re w it h b ot h a r m s

r a i s e dfor w a rdats hou ld erhe i g ht ,w h i let he
Yi n s hu
not e st h atD r a gonF lou r i s hi s
to ﬁs t e p one le g for w a rd w it h b ent k ne e w h i le s t re t c h i ng t he ot her le g b a c k , t hen

i nt erl a c et he˚ nger s ,pl a c et hemont hek ne e ,a ndlo okupﬂ(#19).Ita l s oh a safor m

c a l le d L e api ng To a d (#37), w h ic h i nvol ve s w av i ng t he a r m s up a nd dow n i n

rhy t h m ic a lmovement(L o2 0 01a ,73).
None of t he s e h ave a ny t h i ng i n c om mon w it h t he for m s out l i ne d i n t he
D a o y i n ji ng ,
 w h ic h a re more i nt ro s p e c t i ve a nd i nvol ve hold i ng t he bre at h a nd

g u id i ngt he
qi .
˜u s ,t heﬁD r a gonWayofGu id i ngt he
Qi
ﬂfo c u s e sonhold i ngt he
bre at h .Itc a nb edonei nv a r iou sw ay s:
B owt hehe a da ndlo okd ow n .Holdt hebre at hfort hec ou ntoft we l ve .˜ i sre l i e ve s
w i nd-i nduc e dit c he sa ndb oi l s ;ita l s opre ve nt she atf r ome nt e r i n gt het h r o at .
Tot a k eb e s tc a reofa na i l me nt ,d ot hee x e rc i s e sf a c i n gt hes u n l i g ht .
L i e d ow n . W it h b ot h h a nd s m a s s a ge f r om t he b e l l y d ow n t ow a rd t he fe e t , t he n w it h
you rh a nd spu l lt hefe e tu nd e rt hea r m s .Holdt hebre at hfort hec ou ntoft we l ve .

˜ i s re l i e ve s d a mpne s s a nd r he u m at i s m i n t he le g s a nd fe e t , a s we l l a s s t i ˛ ne s s

i nt heh ip sa ndb a c kp a i n .
I nt e r l a c e t he ˚ n ge r s of b ot h h a nd s at t he ne c k a nd s t re t c h . ˜ i s he lp s w it h a l l k i nd s
of p oi s on but w i l l not re l i e ve t o o muc h
qi
 i n t he b e l l y, w h ic h ne e d s a pr op e r
for mofe x h a l at ion .(4 b Œ5 a)
A l lt he s ea rege a re dtow a rdop en i ngt hec he s ta ndbre at h i ngapp a r at u sbyleng t h-
en i ngt hene c korm a s s a g i ngt heb e l ly.A st hew i ndpip ea ndc he s top en ,bre at h i ng

d e e p en s a nd g re at er a mou nt s of f re s h ox y gen a re t a k en i n w h i le s t a le c a r b on d i-

ox id ei se l i m i n at e d ,t hu sa c h ie v i ngt hed e tox i f y i nga ndw a r m i nge ˛e c td e s c r ib e d

i nt het e x t .

Si m i l a rly, t he ˚ r s t e xerc i s e l i s t e d u nd er t he ﬁ Tu r t le Way of Gu id i ng t he
Qi
ﬂ
i nvol ve sc over i ngt hemout ha ndno s ew it haga r menta ndhold i ngt hebre at hfor
t he c ou nt of n i ne , t hen gent ly re le a si ng t he bre at h t h rou g h t he no s e . O r one c a n

r a i s e t he he a d l i k e a t u r t le a nd hold t he bre at h for a c ou nt of ˚ ve , t hen r u b t he

tong ue a rou nd t he mout h a nd s w a l low t he s a l i v a (4 a b; s e e M a s p ero 19 81, 55 0).

˜e pr a c t ic e i s more rem i n i s c ent of t he
B a o p u z i
s tor y a b out t he l it t le g i rl w ho
ob s er ve d t he s w a l low i ng of t he t u r t le a nd s t aye d a l i ve t h a n of a nc ient me d ic a l

pr a c t ic e . I n a d d it ion , t he Tu r t le Way re p e at s s e ver a l me d ic a l e xerc i s e s d e s c r ib e d

a b ove ,
5
t hena d d st wof romak ne e l i ngp o sit ion :
K ne e lupr i g hta ndi nt e r l a c eyou rh a nd sb e h i ndyou rb a c k .˜ i si sc a l le dt hes a s ht i e .
Itre l i e ve sc on s t ip at iona ndb e ne ˚t st heb e l l y.
K ne e lont he˙ o ora ndi nt e r l a c eyou rh a nd su nd e r ne at hyou rs h i n s .˜ i sre l i e ve se x-
c e s s i vey i n .(5 b)
B ot h t he s e e xerc i s e s s er ve to t i g ht en t he a b dom i n a l mu s c le s a nd leng t hen t he

b a c k ,t hu sm a s s a g i ngt hei n neror ga n sa ndre le a si ngt en sion .
˜e Tu r t le Way a l s o h a s t he e a rl ie s t ment ion of i nver t e d p o s e s a mong C h i-
ne s ehe a l i nge xerc i s e s .Its ay s ,
W it hb ot hh a nd shold i n gont oar op e ,pu l lyou r s e l fup,t he nh a n gup s id ed ow n ,s o
t h att hele g sa rea b ovet het or s o.˜ i sre l i e ve sd i z z i ne s si nt hehe a da nd
c r a z i ne s sdu et ow i nd .
P u l l up w it h b ot h h a nd s a nd re ve r s e you r s e l f, s o you h a n g f r om t he r op e w it h you r
b a c k at t he t op. ˜ i s re l i e ve s l a c k of c onc e nt r at e d e s s e nc e a nd f a i lu re t o d i ge s t

pr op e r l y.(6 a)
B ot h t he s e pr a c t ic e s i nvol ve pl a c i ng t he he a d b e low t he he a r t , t hu s re ver si ng
blo o d˙owtot hebr a i n ,af a c ta c c ou nt e dfori nt hee ˛e c tl i s t e dfort he˚ r s tp o s e ,a

re l ie f of d i z z i ne s s a nd ment a l c on f u sion . ˜e y a l s o a l le v i at e he av i ne s s i n t he le gs

a ndlowerb o d y,t hu sa id i ngd i ge s t iona ndt heover a l lb a l a nc eofc i rc u l at ion .˜e y

a resi m i l a rtoHe a dSt a ndi nyoga
(s irs˚ san a),
w h ic h
m a k e she a lt hypu reblo o d˙ owt h r ou g ht hebr a i nc e l l s .˜ i sre ju ve n at e st he ms ot h at
t h i n k i n gp owe ri nc re a s e sa ndt hou g ht sb e c omec le a re r.Iti sat on icforp e oplew ho s e

br a i n s t i re qu ic k l y. It a l s o e n s u re s a pr op e r blo o d s up pl y t o t he pit u it a r y a nd pi ne a l
5.  It r e p e a t s t h e e x e rc i s e s t h a t i nv o l ve h o l d i n g t h e h a i r, pi n c h i n g t h e n o s t r i l s , s t r e t c h i n g a g a i n s t a
h a n g i n gr o p e ,a n de x e c u t i n gas e a t e dfo r w a rdb e n d(5 b Œ 6 a).

g l a nd si nt hebr a i n .O u rg r ow t h ,he a lt h ,a ndv it a l it yd e p e ndont hepr op e rf u nc t ion -
i n goft he s et wog l a nd s .(Iye n g a r19 76 ,19 0)
˜et h i rda qu at ica n i m a li nt he
D a o y i nji ng
i s  t h e  t o a d ,  w h i c h  i s  t h e  k e y  a n i m a l
i nt heme d ic a lwork
Ha m aji ng
Ú B Œ³
( To a dC l a s sic),at e x tre l at e dtot he
Hu angdi
n e iji n g
( Ye l low E mp eror ™s I n ner C l a s sic) t h at s u r v i ve d i n Jap a n but prob a bly go e s
backtot hese vent hcent u r y,i fnotbefore(L o2 0 01a ,6 8 Œ 69).˜etoad ,ofcou rse ,is
noton lya naqu at iccreat u rebuta lsot hemy t h ic a la n i ma li nt heMoona ndappea rs

a s t he s e vent h of t en s e x u a l p o sit ion s i n t he M aw a ngdu i m a nu s c r ipt s (L o 2 0 01a ,

73).It spr a c t ic ea c c ord i ng lys er ve stoi mprovebre at h i nga ndop ent hep e l v ica re a .
O nepr a c t ic eoft heﬁ To a dWayofGu id i ngt he
Qi
ﬂi stositork ne e la ndhold
t he bre at h w h i le mov i ng t he s hou ld er s to t he r i g ht a nd le ˝ or to do t he s a me

w h i lely i ngdow nononesid eort heot her,m at c h i ngt helo c at ionoft hec ond it ion

tob ereme d ie d .O nec a na l s os t a ndupi nt hed i re c t ionoft heSu n ,holdt hebre at h

fort hec ou ntofn i ne ,t henl i ˝t hehe a da ndi n h a let heSu n™sl i g hta nde s s enc e .A l l

t he s e me t ho d s i mprove ener g y a nd en h a nc e we l l-b e i ng (2b Œ3a).
6
 A not h e r  pr a c
-
t ic ei nvol ve ss qu at t i ng ,t henﬁ t h re a d i ngb ot ha r m su nd ert heb entk ne e stog r a s p

t heto e sﬂ(3a).Ye tot her si nvol ves omei nt r ic at ee xerc i s e su si ngt hele gs:
S itw it hyou rle g ss pre a dw id e ,t he nc r o s st hele g supa ndove rt oholdt he mw it h
you rh a nd s .I nt e r l a c et heh a nd sw it h i nt hec r o s s e dle g s .S t re t c ha smuc ha syou
c a n .˜ i sre l i e ve si r re g u l a r it i e si nw a k i n ga nds le e pi n ga ndpre ve nt s
qi
 a n d
e s s e nc ef r omle a k i n g .
R a i s e b ot h le g s a nd pre s s t he m t ow a rd t he s id e s of t he c he e k b one s w h i le you pre s s
you r h a nd s d ow n a g a i n s t t he ˙ o or. ˜ i s w i l l he lp c u re c ont r a c t ion s a nd

obst r uc t ions .
Holdb ot hfe e tw it hyou rh a nd s ,you r˚ n ge r spl a c e dr i g hta b ovet het o e s .˜ i she lp si f
you c a n not re a c h t he g r ou nd w he n b e nd i n g f r om t he h ip. It i s a l s o go o d i f you

br u i s ee a s i l y.
R a i s e t he r i g ht h a nd a nd e x t e nd t he le ˝ h a nd for w a rd w h i le k ne e l i n g on you r r i g ht
le g a nd hold i n g t he le ˝ le g [w it h t he le ˝ h a nd]. ˜ i s re l i e ve s a l l p a i n s i n t he

t a i lbone.(3ab)
˜e s e e xerc i s e s a re ne w i n t he
D a o y i n ji ng
 not on ly i n t h at t he y u s e t he w id e -a n-
g le d le g p o sit ion or ﬁw i n now i ng b a s k e t ,ﬂ a p o s t u re a s s o c i at e d w it h g ho s t s a nd
6 .  ˜ e s a m e h o l d s a l s o t r u e fo r t h e w i l d g o o s e fo r m , fo r w h i c h on l y on e m ove i s d e s c r i b e d , o t h e r s
p o s s i b l yb e i n gl o s t :ﬁ B owt h eh e a da n db e n dt h es h ou l d e r sfo r w a rd .Ho l dt h ebr e a t hfo rt h ec ou nto f

t we l ve . Me nt a l l y pu s h a l l r e m a i n i n g l i q u i d a n d fo o d i n d i g e s t i on f r o m t h e l owe r b o d y. ˜ i s w i l l a i d

n a t u r a lh e a l i n g ﬂ(4 b).

m a d ne s s i n a nc ient C h i n a , to b e g i n t he pr a c t ic e , but a l s o i n t h at t he y d em a nd
qu it eabitofg y m n a s t ica g i l it yoft hepr a c t it ioner.
7
˜e yop ent helowerb o d ya nd
s t re t c h t he le gs a nd h ip s i n ne w w ay s , a d d i ng re l ie f of ob s t r uc t ion s a nd t en sion s

tot hea i l ment st re at e di not herfor m s .
Si nc e to a d s , more over, i n a d d it ion to long ˙e x ible le gs a l s o h ave e x t en si ve
fore fe e tora r m s ,t heTo a dWayh a safe ww ay stoop ent heupp erb o d ybymov i ng

t hea r m s ,ne c k ,a nds hou ld er s:
R a i s eb ot hh a nd sa ndi nt e r l a c et he mb e h i ndt hene c k .P re s st he ma g a i n s te a c h
ot he ra ss t r on g l ya syouc a n .˜ i she lp sw it hp a i nb e lowt hew a i s t .
S t re t c h out you r le ˝ h a nd w it h t he r i g ht h a nd u nd e r ne at h it . P re s s t he t hu m b a nd
˚ n ge r s of t he le ˝ h a nd a s s t r on g l y a s you c a n . R e ve r s e s id e s . ˜ i s i s go o d for
a r t h r it i si nt heb one sa ndj oi nt s .
I f you c a n not t u r n you r ne c k t o lo ok b a c k w a rd , r a i s e you r r i g ht a r m a b ove t he he a d
a nd br i n g it s low l y for w a rd a nd d ow n . ˜ e n t w i s t t he t or s o, w it h t he le ˝ a r m

pl a c e dont he˙ o or.
K ne e l on t he ˙ o or a nd r a i s e you r le ˝ h a nd w h i le t he ˚ n ge r s of t he r i g ht h a nd a re
pl a c e d ne a r t he le ˝ s hou ld e r. ˜ e n t w i s t t o t he r i g ht a nd le ˝ . ˜ i s s t re t c he s t he

s id e sa ndre le a s e st hek ne e sa ndh ip s .
˜ i s s e g ment i s more t r a d it ion a l , b ot h i n p o s t u re a nd i n movement s , r a i si ng t he
a r m sa ndt u r n i ngt hene c ki nv a r iou sw ay sb e i nga l re a d yp a r toft heme d ic a lm a nu
-
s c r ipt s . D e ve lopi ng old er p at t er n s , t he
D a o y in

ji ng
t hu s br i ngs toget her d i ˛erent
way sofexercisepr ac t ice ,a r r a ng i ng ,orga n i zi ng ,a ndst a nd a rd i zi ngt hefor ms .
I nte g r ate dS e que nc e s
I na c c ord a nc ew it hit sover a l ls t a nd a rd i z i nga nds y s t em at i z i nge ˛or t ,t he
D a o y i n
ji ng
ne x t pre s ent s s e ver a l i nt e g r at e d s e quenc e s to b e u nd er t a k en i n t he e a rly
mor n i ng w it h t he go a l of c re at i ng a n over a l l b a l a nc e of
qi .
 S ome s e quenc e s a re
u nd er t a k en f rom a si ng le p o sit ion , w h i le ot her s i nvol ve a l l d i ˛erent p o s t u re s of

t he b o d y ; s ome a re ge a re d tow a rd me d ic a l he a l i ng , w h i le ot her s a re for over a l l

he a lt ha ndt heat t a i n mentoflongl i fe .
O nes y s t em at ics e quenc e ,c a l le dﬁPeng z u™sMe t ho dofLy i ng-D ow nE xerc i s e s
for Nu r t u r i ng I m mor t a l it y,ﬂ put s t he d i ˛erent me d ic a l pr a c t ic e s i nto a n or ga-
7.  ˜ e w i d e - a n g l e d s e a t , w h i c h o ˝ e n a l s o c o m e s w i t h t h e l o o s e n i n g o f t h e h a i r Š a n o t h e r pr e p a r a-
t o r ym e a s u r ei nD a o i s tpr a c t i c e Š t r a d i t i on a l l ya r es i g n so fu n c onve nt i on a l i t ya n dt h eg o i n gb e y on d

s o c i a l b ou n d a r i e s . Fo r d i s c u s s i on s on t h e r o l e a n d s y m b o l i s m o f h a i r i n C h i n e s e c u l t u r e , s e e ˘ g a t a

19 9 5 ;D i k o t t e r19 9 8 .

n i z e d p at t er n a nd t re at s v a r iou s phy sic a l c ond it ion s . P r a c t it ioner s rem a i n i n a
s upi nep o sit ion;t he ya lw ay su nd er t a k et hepr a c t ic eb e t we enm id n i g hta ndd aw n ,

a ndne vera ˝ erame a lorab at h :
 8
I nyou rre s id e nc e ,lo o s e nyou rc lot he sa ndl i ed ow nonyou rb a c k .S t re t c hyou r
1.

h ip sa ndle n g t he nt hes a c r u m .Holdfor˚ vebre at h s .˜ i ss t re t c he st hek id ne y s ,
re l i e ve sd i a b e t e s ,a ndhe lp sw it hy i na ndy a n g[s e x u a le ne r g y].

S t re t c houtt hele ˝le gw h i lehold i n gt her i g htk ne ea ndpre s s i n giti nt ot he
2 .

t or s o.Holdfor˚ vebre at h s .[R e p e atont heot he rs id e .]˜ i ss t re t c he st hes ple e n

a nde l i m i n at e sa l lc olda ndhe atf r omt hehe a r ta ndb e l l ya swe l la sa l lw ay w a rd

a ndo b s t r uc t e d
qi
f r omt hec he s t .
[W it hle g ss t r a i g htupi nt hea i r,]pu l lt het o e sofb ot hfe e tw it hyou rh a nd s .
3.

Holdfor˚ vebre at h s .˜ i se l i m i n at e sa l lp ot e nt i a lhe r n i a sa ndd i ge s t i vet r ou ble

f r omt heb e l l y.Ita l s ob e ne ˚t st hen i neor i ˚ c e s .

R a i s eyou rt or s ot ow a rdyou rt o e s .Holdfor˚ vebre at h s .˜ i ss t re t c he st heh ip
4 .

a ndt hes pi ne ,re l i e ve slo c a l i z e dp a i na nds t i ˛ ne s s ,a ndi mpr ove she a r i n g .

Tu r nyou rfe e ts ot het o e sf a c ee a c hot he r.Holdfor˚ vebre at h s .˜ i ss t re t c he s
5.

t hehe a r ta ndlu n g s ,e l i m i n at e sc ou g h s ,a ndhe lp sw it ha i l me nt sdu et or i s i n g

orre ve r s e
qi .
Tu r nyou rfe e ts ot hehe e l sf a c ee a c hot he r.Holdfor˚ vebre at h s .˜ i st e n s e s
6 .

t het h i g h s ,t he re byc le a n s i n gt he
q i
oft he˚ vene t wor k s .Itb e ne ˚t st he
i nt e s t i ne sa nds t om a c ha nde l i m i n at e sw ay w a rd
qi .
B e ndyou rle ˝s h i na ndpre s sita g a i n s tt her i g htk ne e[w it hr i g htle gs t r a i g ht
7.

up].Holdfor˚ vebre at h s .[R e p e atont heot he rs id e].˜ i ss t re t c he st helu n g s

a nde l i m i n at e s
qi
- d e ple t ion sc au s e dbyw i nd .Ita l s os h a r p e n st hee ye s i g ht .
E x t e ndt hes h i n sa l lt hew ayt ot het o e s .Holdfor˚ vebre at h s .˜ i spre ve nt s
8 .

mu s c lec r a mp s .

G r a s pt hek ne e sw it hb ot hh a nd sa ndb e ndt he mi ns ot he ya red i re c t l ya b ove
9.

you rhe a r t .Holdfor˚ vebre at h s .˜ i sre l i e ve sh ipp a i n .

Tu r nb ot hfe e tt ot heout s id e .R e p e att e nt i me s .˜ e nt u r nb ot hfe e tt ot he
10 .

i n s id e .R e p e att e nt i me s .˜ i sre s t ore syouf r omf at i g u e .(6 b Œ7a)
Un l i ke ma ny med ic a lpr ac t ice s ,wh ich u se acou nt to eig htor t welve for hold-
i ng t he breat h, t h is sequence work s w it h hold i ng t he pose for ˚ve breat hs i n each
exercise ,t hu sst retch i ngt hepa r ti nque st ionforaboutha l fam i nute.Buta st hetex t

note si nasupplement a r yex pla nat ion,ita lsorequ i re st hata l lexercise sberepeated
8 .  ˜ e nu m b e r s o f t h e e x e rc i s e s i n t h e fo l l ow i n g s e q u e n c e s a r e n o t p a r t o f t h e o r i g i n a l , w h i c h c on -
n e c t st h ed i ˛ e r e ntpr a c t i c e sw i t hﬁn e x t .ﬂIh avea d d e dt h e mfo re a s i e ra c c e s s .

˚ ve t i me s a nd t hu s i nc re a s e s b ot h t he du r at ion a nd t he e ˛e c t of t he pr a c t ic e . A l
-
t houg hper for medwh i lely i ngdow n,l i ket hoseoft heToadWay,t heexercise shere
a re qu ite v igorou s . P u sh i ng one™s legs up i n t he a i r a nd l i ˝ i ng t he torso requ i re s

s t rong a b dom i n a l mu s c le s , a nd t u r n i ng a nd b end i ng t he le gs s o t h at t he to e s or

k nee s face t h is way a nd t hat dema nd s qu ite a bit of ˙ex ibi l it y. S e ver a l of t he pose s

a resi m i l a rtoyogap o s t u re s ,s uc ha sC or p s ePo s e
(sav˚ san a),
Wi nd-Rel ie v i ngPose
(pavana muk t˚ sana),
 a nd I nver t e d Frog
(a d h amuk h a manduk ˚ sana).
 Again, as in
ot her s e quenc e s , t he me d ic a l b ene ˚t s a re l i s t e d , a nd i n t h i s c a s e t he y c over a w id e

r a nge of c ond it ion s a nd a i l ment s a nd do not mere ly fo c u s on long l i fe a nd h a r mo
-
n i ou s
qi .
 ˜e sequence ˙ows smoot h ly f rom one exercise i nto t he nex t a nd g reat ly
a id sover a l lener g ya ndmu s c u l a rs t reng t hi nd i ˛erentp a r t soft heb o d y.
Un l i k e t h i s s e quenc e a nd t he mu lt it ud e of he a l i ng pr a c t ic e s , t he ot her s e
-
quenc e sd e s c r ib e di nt he
D a o y i nji ng
donott reatspeci ˚ca i l ment sbuta rede sig ned
for longe v it y a nd i m mor t a l it y. A s t he t e x t s ay s a b out one of M a s t er R e dpi ne ™s s e
-
quenc e s , ﬁI f done re g u l a rly, t h i s pr a c t ic e w i l l m a k e you r he a r i ng k e en , you r v i sion

br i g ht , a nd you r ye a r s e x t end e d to g re at longe v it y, w it h none of t he hu nd re d d i s
-
ea se sa r isi ngﬂ(19b).Si ncet hepr ac t ice sser veamorespi r it u a lpu r pose ,t he yhaveto

beper for medu nderc a ref u lcond it ions .A st hetex tspeci ˚e s ,t hepr ac t iceplat for m

s hou ldb eh i g ho˛t he˙o orﬁ topre vente a r t h-
q i
f romr isi ngupa ndat t ack i ngyoua s
we l la stok e e pd emon
q i
f romi nvad i ngyou rbody ﬂ(16b);oneshou ldne verbeha st y
ora g g re s sivei none™spr ac t ice ,si nceﬁ ha stea nda g g re s siona rerobbersoft heent i re

body ﬂ(17a);a ndoneshou ldavoidfaci ngnor t horpr ac t ici ngwh i let u r n i ngt heback

on t he god s or a nce stors , v iolat ions t hat cou ld re su lt i n a reduced l i fe ex pec t a nc y.

A lso, t he tex t reque st s t hat t he sequence be u nder t a ken ﬁ bet ween m id n ig ht a nd

no onﬂ(2 a)orw henge t t i ngupe a rlyi nt hemor n i ng(1a).
˜e si mple s t of t he s e s pi r it u a l e xerc i s e s i s a s s o c i at e d w it h M a s t er R e dpi ne .
L i m it e d to a s e at e d or k ne e l i ng p o s t u re , it i s c a l le d t he ﬁ S e at e d E xerc i s e s of M a s -

t er R e dpi ne ﬂ a nd c on si s t s of si x e xerc i s e s t h at u s e t he a r m s i n v a r iou s w ay s to

op ent hec he s t ,s hou ld er s ,a ndupp erb o d y(˚ g .10).˜erea renos p e c i ˚cb ene ˚t s ,

me d ic a lorot her w i s e ,ment ione dfore a c he xerc i s e ,butt hes e quenc ea saw holei s

s a idtoi nc re a s elongl i fea ndv i gor :
Fi r s t ,[s itor]k ne e lupr i g hta nds t re t c houtb ot ha r m sb e foreyou ,p a l m sop e n
1.

a nd˚ n ge r st u r ne dout .
I nt e r l a c e  t h e  ˚ n g e r s ,  s t r e t c h  t h e  a r m s  a w a y,  a n d  r o l l  t h e  b o d y  t o  t h e  r i g h t  a n d  l e ˝ .
2 .

W it ht her i g hth a ndont heh ip,re a c ht hele ˝h a ndupa nda b ovet hehe a d ;
3.

re p e atont heot he rs id e .

W it ht her i g hth a nds t re t c he doutb a c k w a rd s ,u s et hele ˝h a ndt og r a s pt heh ip
4 .

f r omt hef r ont ;re p e atont heot he rs id e .

A lt e r n at et her i g hta ndle ˝a r m ss t re t c h i n gfor w a rd ,t he nb e ndt he mb a c kt o
5.

g r a s pt heh ip sf r omt heb a c k .
R a i s eb ot hh a nd supw it hv i gor.(19 a b)
6 .

˜ i s r at her si mple s e quenc e lo ok s a bit l i k e a w a r m-up, but si nc e it i s l i s t e d s e p a-
r at e ly i n t he t e x t , it mu s t h ave b e en pr a c t ic e d i nd e p end ent ly for longe v it y pu r-

p o s e s . It m ay a l s o h ave b e en a s upplement a r y pr a c t ic e to ot her s e quenc e s

a s s o c i at e d w it h M a s t er R e dpi ne or s er ve d a s a n a lt er n at i ve for fol lower s of t he

M a s t erR e dpi nel i ne a ge Šm ay b eforp e oplew hofou nditd i ˇc u lttos t a ndupa nd

b end or ge t dow n a nd s t re t c h . ˜e v a r iou s movement s t a k e t he a r m s a nd s hou l-

d er st h rou g ht he i rf u l lr a ngeofmot iona ndop ent heupp erb o d ya ndc he s tqu it e

e ˛e c t i ve ly. ˜ere i s l it t le dou bt t h at t h i s s e quenc e , s hor t a nd e a s y a s it m ay s e em ,

h a sb ene ˚t sforhe a lt ha ndv i gor.
˜e ot her m ajor s e quenc e l i n k e d w it h M a s t er R e dpi ne app e a r s r i g ht i n t he
b e g i n n i ngoft he
D a o y i nji ng
a ndi sre pr i nt e di nit sot herver sion s ,s how i ngt h atit
w a sw id e lyk now na ndqu it ep opu l a r.Iti sa ni nt e g r at e ds e tofe xerc i s e st h att a k e s

t he pr a c t it ioner t h rou g h a l l t he d i ˛erent p o s t u re s of t he b o d y a nd ˙ow s a long

n ic e lytoprov id ea nover a l le x p a n sionof
q i
a ndt here le a s eoft en sion sa ndener g y
blo c k a ge s i n v a r iou s p a r t s of t he b o d y. L i k e ot her long-l i fe s e quenc e s , it i s to b e

u nd er t a k eni nt hee a rlymor n i nga ndb e g i n sbyh av i ngt hepr a c t it ionerf a c ee a s t :
W he nyou˚ r s tge tupi nt hemor n i n g ,s pre a dyou rh a i ra ndf a c ee a s t .[S t a nd-
1.

i n gup]b e g i nbyi nt e r l a c i n gt he˚ n ge r sofb ot hh a nd sa b oveyou rhe a d ,[s t re t c h
up],t he nb e ndt ot he˙ o or.C ont i nu efor˚ vebre at h s .˜ i se x p a nd st he
qi .

L i ed ow n .Sup p or t i n gyou rhe a dw it ht her i g hth a nd ,t ouc ht he˙ o ort oyou r
2 .

le ˝w it hyou rle ˝e l b ow[re a c h i n gove ra sf a ra syouc a n].
9
R e p e atont heot he r
s id e ,w it hyou rle ˝h a nds up p or t i n gt hehe a dw h i let her i g hte l b owt ouc he st he
˙ o or.C ont i nu efor˚ vebre at h s[one a c hs id e].˜ i sre le a s e smu s c le sa ndb one s .

W it hb ot hh a nd sholdyou rr i g htk ne ea ndpu l litt ow a rdyou rw a i s t ,r a i s i n g
3.

you rhe a datt hes a met i met ome e tit .[R e p e atw it ht hele ˝k ne e .]C ont i nu efor

˚ vebre at h s[one a c hs id e].˜ i sre le a s e st heh ip s .

W it hyou rle ˝h a ndpu s ha g a i n s tyou rle ˝k ne ea siti sr a i s e da b ovet heh ip.
4 .

S t re t c hyou rr i g hta r mup[a ndb a c k]a sf a ra syouc a n .R e p e atont heot he r

s id e .D ot h i sfor˚ vebre at h sone a c hs id e .˜ i sre le a s e st hec he s ta ndb e l l y.

W it hyou rle ˝h a ndpre s sa g a i n s tyou rh ipw h i les t re t c h i n gyou rr i g hta r mup
5.

[a ndb a c k]a sf a ra syouc a n .R e p e atont heot he rs id e .C ont i nu efor˚ vebre at h s

[one a c hs id e].˜ i sre le a s e st hem id- b e l l y.

[Situpork neel.]I nterlaceyou r˚ ngersi nf rontoft hechest .Tu r nyou rheadtot he
6 .

le ˝a ndr i g ht .Holdyou rbre at hfora slon ga syouc a n .˜ i sre le a s e st hef a c ea nd

ea rmu scles ,el i m i natesway wa rd
qi ,
 a n d  p r e v e nt s  i t  f r o m  r e e nt e r i n g  t h e  b o d y.
I nt e r l a c eyou r˚ n ge r s[ b e h i ndyou rb a c ka nd]b e lowyou rh ip s .Tu r nyou rt or s o
7.

t ot her i g hta ndle ˝a sf a ra syouc a n .˜ i sop e n st heblo o da r t e r i e s .

I nt e r l a c eyou r˚ n ge r s[i nf r ontofyou rb o d y]a nds t re t c hyou ra r m s ,w h i let u r n i n g
8 .

t het or s ot ot her i g hta ndle ˝a sf a ra syouc a n .˜ i sre le a s e st hes hou ld e r s .

Interlaceyou r˚ ngers,reverset hepa l ms,a ndst retchyou ra r msaboveyou rhead .
9.

Tu r nle ˝a ndr i g hti na ne a s yr hy t h m .˜ i sre le a s e st he
q i
oft helu ngsa ndt hel iver.
I nt e r l a c eyou r˚ n ge r si nf r ontoft hec he s t .S t re t c ht ot hele ˝a ndr i g hta sf a ra s
10 .

youc a n .˜ i se l i m i n at e st e n s e
qi
f r omt hes k i n .
I nt e r l a c eyou r˚ n ge r sa ndbr i n gt heh a nd st ot hes hou ld e r sont her i g hta nd
11.

le ˝ .˜ i sre le a s e ss k i n-
qi .
S t a ndups t r a i g ht .S t re t c hyou rc a l ve sle ˝a ndr i g ht .˜ i sre le a s e sle g-
12 .

qi .
 (1 a Œ 2 a )
˜ i s ˙ow of p o s t u re s work s f rom a s t a nd i ng t h rou g h a ly i ng a nd a sit t i ng
p o s t u reb a c kuptos t a nd i ng .Itu s e sa l lt hed i ˛erentp a r t soft heb o d ya ndc l a i m s
to b ene ˚t t he ent i re s y s t em but i n it s a c t u a l movement s , l i k e M a s t er R e dpi ne ™s

s e at e d s e quenc e , fo c u s e s dom i n a nt ly on t he upp er b o d y, s t re t c h i ng a r m s , s hou l-

d er s , a nd tor s o. L i k e t he pre v iou s s e quenc e s , it re qu i re s t he c ont i nue d u s e of t he

bre at h a nd work s dom i n a nt ly w it h p at t er n s of ˚ ve s low, d e e p bre at h s , a l low i ng

a b out h a l f a m i nut e for e a c h re p e t it ion . A lt hou g h rem i n i s c ent of me d ic a l e xer-

c i s e si nt he
Yi n s h u
i nt h atitm a k e she av yu s eofi nt erl a c e d˚ nger sa ndenc ou r a ge s
b end s a nd s t re t c he s i n d i ˛erent d i re c t ion s , t he s e quenc e m a k e s no c l a i m s a b out
9.Ph r a s e si nbr a c k e t sa r eb a s e dont h e
Yu n j iq i q i a n
 e d i t i o n .

i mprove de ye si g ht ,he a r i ng ,orhe a lt h .I n s t e a d ,t hes e quenc efo c u s e sonre le a si ng
ors t re t c h i ngt hed i ˛erentp a r t soft heb o d ytoenc ou r a gea nover a l lb a l a nc e da nd

h a r mon iou s
qi
-˙ow a nd to s er ve t he c ont i nue d op en ne s s a nd re le a s e ne c e s s a r y
fore x t end e dlonge v it y.
˜e l a s t of t he s t r uc t u re d s e quenc e s i n t he
D a o y i n ji ng
 is l i n ked w it h Ma ster
Ni ng . It fo c u s e s s t rong ly on t he bre at h a nd u s e s phy sic a l movement s on ly a s s e c
-
ond a r y s upp or t . E a c h of it s n i ne e xerc i s e s re qu i re s t h at t he bre at h b e he ld for one

add it iona lcou nt ,t hu si ncrea si ngt het i meofhold i nga nden ha nci ngt hest retch i ng

a ndop en i nge ˛e c tont hed i ˛erentp a r t soft heb o d y.˜es e quenc ei sa sfol low s:
[S t a ndup,]lo o s e nyou rh a i r,a ndf a c ee a s t .M a k eyou rh a nd si nt o˚ s t sa ndhold
1.

you rbre at hfort hec ou ntofone .˜ e nr a i s eyou ra r m sa lt e r n at e l yle ˝a ndr i g ht
a nds t re t c ht he mu nt i lyou rh a nd sc ove rt heop p o s it ee a r.˜ i sw i l lk e e pyou r

h a i rbl a c ka ndpre ve ntitf r omt u r n i n gw h it e .

L i ed ow na nds t re t c h ,hold i n gt hebre at hfort hec ou ntoft wo.Ta k et hem id d le
2 .

˚ n ge r sofyou rh a nd sa ndpre s st he ms h a r pl yi nt ot hec h a n ne l satt hes id eof

you rne c k .R e p e att h re et i me s .˜ i sw i l lbr i g ht e nyou re ye s i g ht .

S itork ne e lf a c i n ge a s ta ndholdyou rbre at hfort hec ou ntoft h re e .Ta k et he
3.

m id d le˚ n ge r sofyou rh a nd sa ndmoi s t e nt he i rt ip sw it hs a l i v af r omyou r

mout h .Ru bt he ma g a i n s te a c hot he rfort wos e t sofs e ve n .˜ e nge nt l ym a s s a ge

you re ye sw it ht he m .˜ i sw i l la l s obr i g ht e nyou re ye s i g ht .

S itork ne e lf a c i n ge a s ta ndholdyou rbre at hfort hec ou ntoffou r.˜ e npi nc h
4 .

you rno s t r i l sb e t we e nyou r˚ n ge r s .˜ i sre l i e ve so b s t r uc t ionofn a s a lbre at h

du et ot o omuc h˙ e s h .

S itork ne e lf a c i n ge a s ta ndholdyou rbre at hfort hec ou ntof˚ ve .C l ic kyou r
5.

t e e t hanu m b e roft i me s ,t he nb e ndfor w a rd .

L i eonyou rs id ea ndholdyou rbre at hfort hec ou ntofs i x .˜ i sre l i e ve s
6 .

d e a f ne s si nt hee a r sa ndd i z z i ne s si nt hee ye s .

L i eonyou rb a c ka ndholdyou rbre at hfort hec ou ntofs e ve n .˜ i sre l i e ve s
7.

c he s tp a i n s .

S qu at .E m br a c eyou rk ne e sw it hb ot hh a nd sa ndr i s euponyou rt o e s .Hold
8 .

you rbre at hfort hec ou ntofe i g ht .˜ i sre l i e ve sa l la i l me nt sb e t we e nt hec he s t

a ndhe a d ,i nc lud i n gt ho s eofe a r s ,e ye s ,t h r o at ,a ndno s e ,a swe l la sa l lw ay w a rd

a ndhot
qi .
[L i ed ow n .]R e movet hepi l low.Cu r lyou rh a nd si nt o˚ s t sa ndc l a s pt he m
9.

b e h i ndyou rhe a da ndbr i e ˙ yholdyou rbre at h .R i s euponyou rt o e s .Holdyou r

bre at hfort hec ou ntofn i ne ,s t i l lf a c i n ge a s t .˜ i sc au s e st he
q i
t omoveupa nd
d ow ns mo ot h l y,op e n sa ndd e e p e n sit sp a s s a get h r ou g ht heno s t r i l s ,a nd

re l i e ve se m a c i at iona ndwe a k ne s s .(2 a b)

˜ i s s e quenc e b e g i n s w it h lo o s en i ng t he h a i r, a ge s t u re of re le a si ng for m a l it y
a nds o c i a lc onvent ion ,t here byop en i ngtoone ™sow nd e e p erener g ie sa ndtos pi r it u a l
i n˙uencesoft hecosmos(see˘gata1995).Itisu nder ta keni nt heea rlymorni ngwhi le

faci ng t he risi ng Su n, a l low i ng adepts to i ngest t he g row i ng ya ng energ y of t he new

d ay.˜eh a nd sa rem a d ei nto˚ s t stopre vent
qi
f romleav i ngt hebody.˜ent hebreat h
i s he ld outŠt he t e x t s ay s ﬁ don™t bre at he ﬂ (
b u x i
l™
) r at her t h a n ﬁenc lo s e t he
qi
ﬂ
( b i q i) ,
whichmea nshold i ngt hebreat hi nŠfora ni ncreasi ngnu mberofrespirat ions
orhe a r t b e at sw h i led i ˛erentp a r t soft heb o d ya reb e i ngmove d .A st hes e quenc epro
-
ceeds, it ma kes use of a l l t he d i ˛erent postu res of t he body, mov i ng t he adept f rom

sta nd i ngt hroug hly i ngdow ntok neeli ngorsit t i ng,t henaga i ntoly i nga ndt hroug h

squat t i ngoncemoretoasupi neposit ion.˜esequencehasaclea r˙owtoit,usi ngt he

b o d y ˙e x ibly a nd w it h e a s e . It i nvol ve s s ome s e l f-m a s s a ge , i nc lud i ng one of t he e ye s

a longt hel i ne sofH i g he s tC l a r it ypr a c t ic e .Ita l s oi nvol ve ss omet e e t hc l ic k i ng ,apr a c
-
t icet hatisdonei nrelig iousset t i ngstoa ler tt hegodsoft hebodya ndt heu niverset hat

devot iona lac t iv it yisabouttocommence,butt hati nmed ica lliteratu reisa lsosa idto

b ene ˚tt het e e t ha ndt h rou g ht hemt hee s s enc ea ndm a r rowoft heb o d y.
˜e c l a i me d e ˛e c t of t he pr a c t ic e i s a n over a l l i mprovement i n
qi
-˙ow a nd
longe v it y, e l i m i n at i ng t he si g n s of old a ge , s uc h a s t he h a i r t u r n i ng w h it e , e ye -

si g ht a nd he a r i ng d i m i n i s h i ng , a nd t he o c c u r renc e of c he s t p a i n s a nd v a r iou s

ot her a i l ment s . ˜e fo c u s t end s to b e on t he upp er b o d y ; t here i s l it t le to s u g ge s t

t h att hee xerc i s e sa rehe lpf u lforh ip s ,le gs ,k ne e s ,orfe e t .Howe ver,itenc ou r a ge s

t he smo ot h ˙ow of
qi
 t h rou g h t he ent i re b o d y a nd t hu s re l ie ve s si g n s of f at i g ue
a nd we a k ne s s . ˜e pr a c t ic e do e s not t a k e ver y long a nd do e s not re qu i re muc h

s p a c e .Iti ssi mplea nde a si lydone ,k e e pi ngt heb o d ya c t i vea ndt hem i ndfo c u s e d

ont hev a r y i ngc ou ntoft hebre at h .
A more rel ig iou s a nd de vot iona l sequence is c a l led ﬁWay s of I n ha l i ng Lu na r
E s s e n c e .ﬂ  It  i nv o l ve s  s om e  m e d i c a l  t e c h n i q u e s  i n  c onju n c t i on  w it h  t h e  m or e  m e d i
-

t at i ve a b s or pt ion of c e le s t i a l r a d i a nc e a nd b e a m s of mo on l i g ht . It i s u nd er t a k en at

newmoona ndf u l lmoon(i.e.,ont he˚ rsta nd˚ ˝eent hoft helu na rmont h),i nt he

l at ee ven i nga nde a rlymor n i ng ,w hent heMo onr i s e sa nds e t s .Tob e g i n ,
s t a ndupr i g htf a c i n gt heMo on .Holdt hebre at hfort hec ou ntofe i g ht .Tu r nt hehe a d
upw a rd a nd i n h a le t he e s s e nc e of t he mo on l i g ht . Sw a l low it e i g ht t i me s . ˜ i s w i l l

e x p a ndyou ry i n-
qi .
E s p e c i a l l yi fpr a c t ic e dbyawom a n ,he ry i ne s s e nc ew i l li nc re a s e
t oove r ˙ ow i n ga nds hec a nc onc e i ve .(4 b Œ5 a)
Not on ly he lpi ng w it h y i n-
qi
 (t he b o d y ™s i n herent v it a l it y), t he pr a c t ic e a l s o a f-
ford s m a g ic a l p ower s over w at er s o t h at , i f a pr a c t it ioner ent er s t he w at er, he or
s he c a n r a i s e b ot h a r m s a nd hold t he bre at h to avoid a l l h a r m (5 a). Si m i l a rly, a

v a r i a nt l i s t e d i n a d i ˛erent p a r t of t he
D a o y i n ji ng
 a ˛ord s e xorc i s t ic p ower s a nd
t hepre vent ionofs u ˛er i ng :
Fa c ee a s ta ndk ne e li nt hed i re c t ionoft heSu n .W it hyou rle ˝h a nds a lut et heMo on ,
r a i s i n gt hew holeb o d y.˜ e nlo okt ow a rdt heNor t he r nD ip p e ra ndme nt a l l ya b s or b

t he
qi
 of t he Mo on . ˜ i s pre ve nt s a l l s or t s of e v i l s f r om e nt e r i n g t he he a d a nd k e e p s
aw ayh a rd s h ipa nds u ˛ e r i n g .(3b Œ 4 a)
B e yondt he s em a g ic a la ndmy s t ic a le ˛or t s ,I n h a l i ngLu n a rE s s enc ea l s oi nc lud e s
t wo e xerc i s e s done w it h le gs s pre a d w id e , si m i l a r to t he To a d Way : one i nvol ve s

hold i ng t he to e s w h i le b end i ng for w a rd ; t he ot her h a s a d e pt s l i ˝ t he le gs , c ro s s

t hem ,t henw it ht he i rh a nd spu s ht het a i lb oneo˛t he˙o or(5 a).Itc ont i nue sw it h

t woc ro s s -le g ge dfor m st h ata remoreme d ic a la ndle s sm a g ic a l :
W it hb ot hh a nd sl i ˝t hefe e ta sh i g ha syouc a n ,br i n g i n gt hes h i n st ohor i z ont a l .
˜ i sre l i e ve s
qi
blo c k a ge sa ndh ipp a i n .Ita l s opre ve nt sc oldd i s ord e r sf r om
mov i n gupord ow na nda ˛ e c t i n gt hek id ne y-
qi .
Wit hb ot hha nd sl i ˝t heto e soft hefe e t ,t henb endtobr i ngt hehe adfor w a rda smuch
a syouc a n .˜ i sop e n st he
qi
 o f  t h e  ˚ v e  o r g a n s  a n d  a i d s  r e j u v e n a t i o n .  (5 a b)
˜ea b s or pt ionoflu n a re s s enc ei sc lo s e lyre l at e dtosi m i l a rpr a c t ic e sofH i g h-
e s tC l a r it y,w h ic hemph a si z et hes w a l low i ngoft he
qi
oft heSu n(˚ g .11).
O nee x a mplei sfou ndi nt he
Wo z h o ngju e .
˜et e x ts ay s ,
Toa b s or bs ol a re ne r g y,atd aw nw he nt heSu n˚ r s tr i s e s ,s itors t a ndup,c onc e nt r at e
you rat t e nt ion ,a ndc l ic kyou rt e e t hn i net i me s .˜ e nf r omt heb ot t omofyou rhe a r t ,

i nvok e t he e s s e nc e of t he Su n w h ic h s h i ne s l i k e a p e a r l w it h g re e n re ˙ e c t ion a nd v i -

s u a l i z eitc h a n g i n gi nt oare dh a lo,br i g hta ndmy s t e r iou s l y˙ a m b oy a nt .
Ne x t ,c lo s eyou re ye s ,holdt he mt i g ht l ys hut ,a ndv i s u a l i z et he˚ vec olor soft he
Su ns pre a d i n gi nt oah a loa ndc om i n gt ot ouc hyou rb o d y.A l lowt he mt os i n ka sf a r

d ow n a s t he fe e t a nd re a c h a s h i g h up a s t he t op of t he he a d . Ne x t , s e e t he c e nt e r of

t he br i l l i a nt c loud i n a pu r ple hu e l i k e t he pupi l of a n e ye . R e p e at t h i s pr o c e s s t e n

t i me s . ˜ e n j oi n t he ˚ ve c olor s t o ge t he r a nd le t t he m e nt e r you r mout h t o s w a l low

t he m . D o t h i s s w a l low i n g of s ol a r e ne r g y for t y-˚ ve t i me s , t he n s w a l low t he s a l i v a
n i net i me sa ndc l a pt het e e t hn i net i me s .(2 .19 a ;M a s p e r o19 81,514)
˜ ispr ac t iceismoreav isu a l i zi ngmed it at iont ha nafor mofhea l i ngexercise s ,but
t heba sicconceptisst i l lt hes a mea si nt heabsor pt ionoflu na renerg ie s:t hebodyof

t hea d e ptt r a n s for m si ntoamorec o sm icent it ybyenc lo si nga nda b s or bi ngc e le s t i a l

powers . It s i nclu sion i n a book on hea l i ng exercise s shows ju st to what deg ree t he
phy sic a lrelea seoftensiona ndi ncrea seofv it a lenerg ie sha sbeenmergedw it hmore

spi r it u a lpr ac t ice sa ndhowdeeplyrootedt heu n it yoft hebody-m i ndisi nCh i ne se

t h i n k i ng . D oi ng phy sic a l movement s , g u id i ng t he
qi ,
 a nd v isu a l i zi ng colors a nd
deit ie s for m pa r t s of t he s a me over a l l hea lt h i mprovement reg i men, wh ich i n t u r n

i st hek e ytoen h a nc e d
qi
-p owera ndak e ys t e ppi ng- s tonetow a rdt r a n s c end enc e .
Ye t a not her ver sion of t h i s pr a c t ic e app e a r s i n t he
D e ng z h e n y i nju e

Æ˜ƒx³
(S e c re tI n s t r uc t ion sont heA s c enttot hePer fe c t e d ,
DZ
4 21),byTaoHong ji ngoft he
ea rly si x t h cent u r y (see St r ick ma n n 1981; C ed zich 1987; S ch ipper a nd Verel len

2 0 0 4 ,  2 01Œ2 0 5).  It  r e a d s  a s  f o l l ow s :
To a b s or b s ol a r e ne r g i e s , w r it e t he c h a r a c t e r for ﬁ Su nﬂ i n a s qu a re or c i rc le n i ne
i nc he s i n s i z e , u s i n g ve r m i l ion i n k on g re e n p a p e r. Eve r y mor n i n g , t u r n e a s t , hold

t he p a p e r i n t he le ˝ h a nd , a nd c onc e nt r at e on it u nt i l it t u r n s i nt o t he re s ple nd e nt

Su n it s e l f . ˜ e n s w a l low it a nd le t it re m a i n i n you r he a r t ; c l ic k t he t e e t h n i ne t i me s

a nds w a l lows a l i v an i net i me s .
You m ay a l s o a d d t he a b s or p t ion of Su n r ay s t o you r pr a c t ic e . D o t h i s t h re e
t i me s a d ay, f a c i n g e a s t i n t he mor n i n g , s out h at no on , a nd we s t i n t he a ˝ e r no on .

V i s u a l i z e a re d s u n w it h a br i g ht re d r a d i a nc e a s bi g a s a l a r ge c oi n i n you r he a r t ,

t he n a l low it s n i ne r ay s t o r i s e f r om t he he a r t i nt o t he t h r o at a nd le t t he m re a c h t he
i n s id e of you r t e e t h . Howe ve r, d o not le t t he m p a s s b e yond t he t e e t h but s e nd t he m

b a c kd ow ni nt ot hea b d ome n .V i s u a l i z et he md i s t i nc t l yi nyou rhe a r ta ndb e l l y.˜ e n

le t t he m le ave t o ge t he r w it h t he bre at h a nd s w a l low t he s a l i v a t h i r t y-n i ne t i me s .

(2 .14 aŒ16 b ;M a s p e r o19 81,514 Œ515)
Usi ngt he sere sou rce sa ndt hu si ncrea si ng lyi nteg r at i ngt hed i ˛erentmode sof
t he e xerc i s e t r a d it ion , t he
D a o y i n ji ng
 i n it s or ga n i z e d s e quenc e s t hu s br i ngs to
-
ge t her me d ic a l , m a g ic a l , longe v it y, a nd v i s u a l i z at ion pr a c t ic e s , e x p a nd i ng t he
mode sofhea l i ngexercise swh i leatt hes a met i mest a nd a rd i zi ngfor msa nds y stem-

at i zi ng pat ter ns . ˜e sequence s a s much a s t he med ic a l pr ac t ice s ac t ively combi ne

bre at hc ont rolw it hmovement sa nds t re t c he sofd i ˛erentp a r t soft heb o d y,enc ou r
-
a gei ntent iontofoc u sont hepa r tmovedort hecele st ia lent it yi nvoked ,a ndl i n kt he

pr ac t icew it hheroe sofi m mor t a l it yora n i ma lsofh ig h˙ex ibi l it ya ndlongl i fe.
Sy s te m at icBre at h i ng
G oi ngf u r t herb e yondb end sa nds t re t c he s ,t he
D a o y i nji ng
a l s opre s c r ib e sme t h-
o d s of g u id i ng t he
qi
 t h rou g h s p e c i ˚c bre at h i ng t e c h n ique s . For e x a mple , it out-
l i ne s a pre vent i ve me t ho d of m a i nt a i n i ng i n ner pu r it y t h rou g h c le a n si ng a nd

s w a l low i ng
qi .
 Fi r s t pre s c r ib e d here , t he s e me t ho d s l at er app e a r a s t he ˚ r s t s t e p s
to a more c omple x a nd s y s t em at ic
qi
-pr a c t ic e , for mu l at e d i n d e t a i l i n t he
Hu a n
-
z h e n n e i q i fa
of t he m id-Ta ng a nd re pr i nt e d i n t he
C h if e ng s u i
of t he M i ng d y-
n a s t y(D e s p e u x19 8 8 ,65 Œ 8 4).
L i keH ig he stCla r it yfor msofDaoy i n,t hepr ac t iceshou ldbeu nder t a kenupon
wa k i ng up i n t he ea rly mor n i ng ; it foc u se s dom i na nt ly on t he breat h a nd u se s

phy sic a lmovement si nsuppor t .˜eba sicideau nderly i ngt hemet hodist hatwhen

p e oplegotos le e patn i g ht ,t he i r
qi
ispa r t ia l lyenclosedi nt hebody,a ndt heva r iou s
d i ge s t i ve f u me s of t he e ven i ng me a l a re not pro c e s s e d f u l ly. To remove t he s e nox
-
iou s v ap or s f rom t he b o d y a nd op en t he w ay for t he a b s or pt ion of pu re , f re s h
qi ,

pr a c t it ioner sa c c ord i ngtot he
Hu a n z h e n  n e i q i  f a
 s hou ld  h ave  a  qu ie t ,  c le a n ,  w a r m ,
a nd wel l-vent i lated room w it h a bed plat for m r a ised above t he ˙oor a nd equ ipped

w it h a c om for t a ble m at t re s s . ˜e pr a c t ic e h a s to b e done i n t he t i me of l i v i ng
qi

b e t we enm id n i g hta ndno on;iti sb e s tp er for me da b outd ay bre a k .As e tofpre p a r a
-
tor y pr a c t ic e s i nc lud e s e x h a l i ng w it h
chui
 n i ne t i me s to remove s t a le
qi
 f rom t he
bowels , med it at i ng si lent ly to c a l m one™s t houg ht s , cl ick i ng t he teet h t h i r t y-si x

t i me s to wa ke up t he body god s , gent ly ma s s a g i ng t he face , e specia l ly a rou nd t he

e y e s ,  a n d  s t r e t c h i n g  t o  g e t  t h e  j o i nt s  lu br i c a t e d  (1a b).
O nc es e tupprop erly,a d e pt ss hou ldpr a c t ic eR e vol v i ng
Qi
 (
z hu a n q i
˘Û
)or

C le a n si ng
Qi
 (
t a o q i

ßÛ
) to re le a s e t he s t a le
qi
 a c c u mu l at e d i n t he c ou r s e of t he
n i g hta ndt here bypre p a ret heb o d yfort hei nt a k eofne wv it a lbre at h .˜ i sbre at h-
i nge xerc i s ei sa l re a d yout l i ne di nt he
D a o y i nji ng :
To re vol ve
qi ,
 ˚ r s t c lo s e you r e ye s a nd c u r l you r h a nd s i nt o ˚ s t s . L i e d ow n ˙ at w h i le
lo ok i n g up, t he n b e nd t he a r m s s o t h at t he t wo ˚ s t s a re pl a c e d b e t we e n t he n ip ple s .
Pl a c e t he fe e t on t he m at t o r a i s e t he k ne e s , t he n l i ˝ t he b a c k a nd but t o c k s [i nt o

Br id ge Po s e]. Hold t he bre at h i n , t he n d r u m t he O c e a n of
Qi ,
 c au s i n g t he
qi
tore
-
vol ve f r om t he i n s id e t o t he out s id e . E x h a le w it h
he .
 D o one or t wo s e t s of n i ne re p -
e t it ion s .(13b Œ14 a ;
Hu a n z h e nn e i q if a
2 a)
˜ i spr a c t ic ei sver ysi m i l a rtot heyogap o s t u rek now na sBr id ge
(setuband h ˚ sana).

Itopenst heche sta ndbend st heback,t herebyton i ngﬁt hecer v ic a l,dors a l,lu mba r,
a nds acr a lreg ionsoft hespi neﬂ(Iyenga r1976 ,251).Byhav i ngt hepr ac t it ionerplace

t he head lower t ha n t he hea r t , t he pose a l lows t he blood to ˙ow f rom t he lower to

t he upper torso a nd t he head , t hu s en l iven i ng t he t hy roid , pit u it a r y, a nd ad rena l

g l a nd s . I n C h i ne s e t er m s , it enc ou r a ge s a n upw a rd ˙ow of
qi ,
 a llow ing it to be re
-
le a s e df romt hea b domena nde x itt h rou g ht het h ro ata ndmout h .
Fol low i ng t h i s , pr a c t it ioner s go on to B a l a nc i ng
Qi
 (
dia oqi

óÛ
), d e s c r ib e d
on ly i n t he
Hu a n z h e n n e i q i fa .
 ˜ i s e s s ent i a l ly me a n s i n h a l i ng t h rou g h t he no s e
a nd e x h a l i ng t h rou g h t he mout hŠt he gat e s of He aven a nd E a r t h re s p e c t i ve ly.

˜ebre at hs hou ldb e c omes os o˝t h atiti sa l lbuti n aud ible ,a l low i ngfora ni n ner

c a l m ne s sofm i nda ndas t e a d i ne s sofre s pi r at ion(2b).
A ˝ er h av i ng c le a n s e d t he i r i nt e s t i ne s f rom d e a d or s t a le
qi
 a nd b a l a nc e d
t he i rbre at h i ng ,re le a si nga l lt en sion sa ndc re at i ngad e e pc a l mi nb o d ya ndm i nd ,

pr a c t it ioner sa rere a d ytos w a l lowt he
qi ,
ame t ho da ga i nd e s c r ib e di nt he
D a o y i n
j i n g .
 It s er ve s to b a l a nc e t he c ont i nuou s i nt er m i ng l i ng a nd s e p a r at ion of e a r t h ly
or e x t er n a l
qi
 a nd pr i mord i a l or i nt er n a l
qi .
 ˜e id e a here i s t h at e ver y t i me we
i n h a le , we br i ng e a r t h ly
qi
 i nto t he b o d y, w here it m i ng le s w it h pr i mord i a l
qi
 i n
t heO c e a nof
Q i
i nt hea b domen ,t heener g yc ent erc om mon lyk now na st helower
c i n n a b a r or e l i x i r ˚e ld . I f t h i s pro c e s s i s le ˝ u nc he c k e d , w it h e ver y e x h a l at ion

s omep or t ionofpre c iou spr i mord i a l
q i
w i l lle avet heb o d y.Topre ventt h i s ,
w a it u nt i l t he ve r y e nd of t he e x h a l at ion , t he n a br up t l y c lo s e t he mout h , d r u m t he
a b d ome n , a nd s w a l low t he
q i
b a c k d ow n . ˜ i s c au s e s a g u r g l i n g s ou nd l i k e w at e r
d r ip pi n g .I nme n ,t he
q i
d e s c e nd sont hele ˝s id eoft heb o d y ;i nwome n ,ont her i g ht .
Itp a s s e st het we nt y-fou ra r t ic u l at ion s[oft hee s oph a g u s],goi n gd r ip - d r ipl i k ew at e r.

I f you c a n he a r t h i s c le a r l y, t he i nt e r n a l a nd e x t e r n a l
q i
lo ok a ˝ e r e a c h ot he r p e r-
fe c t l y a nd w i l l s e p a r at e a s a p pr opr i at e . Us e you r i nt e nt ion t o s e nd t he
q i
a lon g a nd

w it h you r h a nd s m a s s a ge it s p a s s a ge w ay, m a k i n g it go qu ic k l y i nt o t he O c e a n of
Qi .

(14 a b ;
Hu a n z h e nn e i q if a
3 a)
Id e a l ly, t he
qi
 ˙ow s smo ot h ly a nd s o˝ ly a long it s pre s c r ib e d p at h to ent er t he
O c e a nof
Qi
i nt heabdomen.However,tohelpt heprocessa long ,adeptsshou lda lso
u s e t he i r i nt ent ion to s end t he
q i
a long ment a l ly or e ven s upp or t it w it h s l i g ht s e l f-
ma ssages,r ubbi ngt hereleva ntpa ssageways.A lso,beg i n n i ngprac t it ionersmay˚ nd
t h att he
q i
˙ow son lyh a lt i ng ly.I nt h atc a s e ,t he ys hou ldpr a c t ic ee ver ys w a l lows e p a
-
rately, on ly mov i ng on to t h ree consecut ive swa l low i ngs when t he ˙ow is open a nd

c l e a r.  It  m ay  w e l l  t a k e  a  y e a r  o f  pr a c t i c e  t o  g e t  t o  t h i s  l e v e l  (
Hu a n z h e nn e i q ifa
3b).
W he t her mov i ng t he
qi
 s low ly or a l low i ng it to ˙ow f re e ly, t he ne x t s t e p Š
b e g i n n i ngas er ie sofpr a c t ic e st h ata refou ndon lyi nt he
Hu a n z h e nn e i q ifa
Ši sto
pr a c t ic e Gu id i ng
Qi
 (
x ingqi

éÛ
). ˜ i s i s a ment a l e xerc i s e t h at m a k e s t he
qi

movea rou ndt heb o d y.O nc es w a l lowe di ntot heO c e a nof
Qi ,
a d e pt ss hou ldv i s u-
a l i z e t wo c aver n s t h at b e g i n at t he b a c k of t he c i n n a b a r ˚e ld a nd r u n up tow a rd

t heNiw a nPa l a c ei nt hehe a d :
I m a g i ne t he
qi
 i n t wo s t r a nd s mov i ng up [t h rou g h t he s e c aver n s] a nd enter i ng t he
Niw a n c e nt e r i n t he he a d . Fr om he re a l low it t o s t e a m i nt o t he b o d y ™s p a l a c e s , l i k e a
d e n s e fo g s pre a d i n g d ow nw a rd , a l l t he w ay t h r ou g h h a i r, f a c e , he a d , ne c k , a nd s hou l
-
der s i nto t he ha nd s a nd ˚ nger s . Onc e t here , it move s f u r t her to p er v ade t he c he s t a nd

t he m id d le c i n n a b a r ˚ e ld , w h ic h hou s e s t he He a r t Pa l a c e a nd t hu s t he s pi r it . Fr om

he re ,  t he
q i
d r ip s i nt o t he ˚ ve i n ne r or g a n s a nd c ont i nu e s t o ˙ ow onc e more i nt o t he
lowe r c i n n a b a r ˚ e ld . A l low it t o c ont i nu e d ow n a lon g t he le g s , s o t h at it re a c he s t he

˜ r e e - m i l e  p o i n t  [i n  m i d - s h i n] ,  m o v i n g  t h r o u g h  t h e  t h i g h s ,  k n e e s ,  c a l v e s ,  a n d  h e e l s  t o

g e t  a l l  t h e  w a y  t o  B u b b l i n g  We l l  a t  t h e  c e nt e r  o f  t h e  s o l e s .  (3 b Œ 4 a)
˜ i spr a c t ic e ,w h ic hi sver yc lo s etoak e ypr a c t ic ei nwomen™si n nera lc hemy
re c ord e d f rom t he s e vent e ent h c ent u r y,
10
 move s t he
qi
 t h rou g h t he ent i re b o d y,
le t t i ngit˚ r s tr i s ef romt hec i n n a b a r˚e ldi ntot hehe a d ,t hena l low i ngittos pre a d
a nd si n k , s pre a d a nd si n k , u nt i l it h a s c omple t ly p er v a d e d t he b o d y. A s a d e pt s

˚ nd t hem s e l ve s s o a k e d w it h
qi ,
 t he y c a n a l s o m a k e it ˙ow f a s t er or s lower, a c-
t i ve ly pu s h i ng out blo c k a ge s a nd ob s t r uc t ion s , w h ic h t he y s e e le av i ng t h rou g h

t he˚ nger sa ndto e sa st he yp er for malonge x h a l at ion .˜e yt henre t u r ntot he
qi

10 .  ˜ e t e x t h a s w o m e n p e r fo r m t h e s a m e b a s i c g u i d a n c e o f q i w h i l e s i t t i n g c r o s s -l e g g e d a n d w i t h
t h e l e ˝ h e e l pr e s s i n g a g a i n s t t h e p e l v i c ˙ o o r. R a t h e r t h a n a l l ow i n g t h e
qi
 t o ˙ ow i nt o t h e l e g s , h ow-
e ve r, t h e y m a k e i t r e t u r n t o t h e br e a s t s . P r a c t i c i n g ﬁc ont i nu ou s l y u nt i l t h e b o d y i s w a r m ,ﬂ t h e y w i l l

n o t i c et h a tt h eq u a nt i t yo fm e n s t r u a lb l o o dg r a du a l l yd e c r e a s e s ,t hu sl e a d i n gt ot h eﬁ d e c a pi t a t i ono f

t h er e dd r a g onﬂ( Va lu s s i2 0 0 6 ,6).

i n t he c i n n a b a r ˚e ld a nd b e g i n t he pro c e s s a ne w, s t a r t i ng a not her c yc le a nd
c le a n si ng t he b o d y f u r t her of a i l ment s a nd d i ˇc u lt ie s . It i s b e s t to do t h i s w it h

l it t leornofo o di nt hed i ge s t i vet r a c t ,t hu sen h a nc i ngt heb o d y ™sa bi l it ytoa b s or b

a ndl i veon
qi ,
e x p a nd i ngt hepr a c t ic etot enrou nd soratot a lof3 6 0s w a l low i ngs
a nd c yc le s of
qi .
 More e x t end e d pr a c t ic e a nd i nc re a s e d rou nd s w i l l e vent u a l ly
le a d to a g re at i nt er n a l i z at ion of nou r i s h ment a nd a l low t he pr a c t ic e of embr yo

re s pi r at ion (
t ai x i

¼™
), t he c omple t e a b s or pt ion i n t he g re at er c o smo s a s i f s up -
p or t e di nmot her ™swomb.
˜ i s c onc lud e s t he m a i n c yc le of bre at h i ng pr a c t ic e s , le a d i ng to a s en s e of
re s t i ngi nt hepro c e s sof
qi
a ndafe e l i ngofonene s sw it ht heg re at eru n i ver s e .˜e
Hu a n z h e n n e i q i fa
go e s on to s p e c i f y v a r iou s a d d it ion a l a nd a lt er n at i ve w ay s of
work i ngw it h
qi ,
s upplement i ngt heworkout l i ne ds of a r.
Fi r s t , t here i s R e ˚ n i ng
Qi
 (
l i a n qi

wÛ
). A s t he d ay bre a k s , a d e pt s a re to l ie
on t he i r b a c k s , lo o s en t he i r c lot h i ng , re le a s e t he h a i r, a nd op en t he p a l m s . ˜e y

b a l a nc e a nd s w a l low t he
qi ,
 t hen hold it i n for a s long a s p o s sible . ﬁC a l m you r
m i nd , c ut o˛ a l l t hou g ht s , a nd fol low t he
q i
w here ver it ˙ow s , re g u l at i ng it i n it s
s e a le d env i ron ment . Now e x h a le , e x p e l t he bre at h a nd b a l a nc e you r bre at h i ng .

Wa it u nt i l t he
q i
i s c a l m , t hen re ˚ ne it a ne w. D o t en rou nd sﬂ (5 a). ˜ i s i s s a id to
en h a nc ev it a l it ya ndi nc re a s el i fee x p e c t a nc y.
A not herv a r i a nti sSu r rend er i ngto
Qi
 (
we i q i

aÛ
),w h ic he s s ent i a l lyme a n s
to le t t he
q i
˙ow w here ver it go e s a nd fol low it c a l m ly a nd smo ot h ly w it h a d e -
t a c he da nds erenem i nd .A st het e x ts ay s ,
w he t he r w a l k i n g , s t a nd i n g , l y i n g d ow n , or s it t i n g up, e nt e r a s t at e w he re t he re i s no
s pi r it , no c on s c iou s aw a re ne s s . D e e p a nd s e re ne , you a l low t he m i nd t o b e c ome one

w it ht heG re atVoid .O nc et he re ,b a l a nc ea nde nc lo s et he
q i
f r omt e nt ot we nt yt i me s ,
i na l lc a s e s˙ ow i n ge a s i l ya lon gw it hita ndnotle t t i n gitge ti nt oas t r u g g lew it hyou r

i nt e nt ion . A ˝ e r s ome t i me , t he
q i
w i l l e me r ge f r om t he hu nd re d h a i r p ore s of t he
b o d y a nd you won™t ne e d t o e x h a le a ny lon ge r, not e ve n a s muc h a s t wo -t e nt h s of

you r nor m a l r at e . Ke e p b a l a nc i n g it a nd re p e at i n g t he pr a c t ic e u nt i l you c a n d o t h i s

formoret h a nt e nbre at h s .(6 a)
A for m of i n si g ht me d it at ion i n c onju nc t ion w it h bre at h , t h i s to o en h a nc e s yout h
-
f u lv igora ndcomplex iona ndex tend slonge v it y.Itma ke sadept sfeela si ft he yhave
ju s ts t e pp e doutofare f re s h i ngb at h ,re l a xe da ndate a s e ,pu rea ndc le a n .
E nc lo si ng
Qi
i sye ta not herv a r i a ntoft hepr a c t ic e .Iti su s e dp a r t ic u l a rlyi ft here
i s a blo c k a ge , d e ˚ ne d a s a n ob s t r uc t ion i n
qi
-˙ow, a n u ne x p e c t e d a i l ment , or a d i f
-
˚c u lt y i n d e s t i ny. I n t h i s c a s e , a d e pt s s hou ld re t i re to t he i r pr a c t ic e c h a mb er a nd

pr a c t ic et hev a r iou sme t ho d sofa b s or bi ng
qi
 w i t h  t h e i r  p a l m s  a n d  s o l e s  w i d e  o p e n :

B a l a nc e t he
q i
a nd s w a l low it . ˜ i n k a c t i ve l y of t he pl a c e of you r s u ˛ e r i n g , e nc lo s e
t he
q i
[ hold t he bre at h], a nd i m a g i ne it d r ip pi n g i n t he re , a l l t he w h i le u s i n g you r
i nt e nt ion t o at t a c k t he a i l me nt . W he n t he
qi
 re a c he s it s he i g ht , e x h a le . O nc e d one ,
s w a l low it a g a i n i n c lo s e s uc c e s s ion a nd at t a c k t he a i l me nt a s d e s c r i b e d . D o it f a s t ,
t he ns t op.R e p e ata sne e d e d ,e ve na sm a nya s˚ ˝ yt i me s .(6 b)
˜e t e x t c ont i nue s by g i v i ng t he e x a mple of a n a i l ment i n t he he a d or h a nd s . Ju s t
holdt hebre at hi na ndg u id et he
qi
 i n t o  t h e  a ˆ i c t e d  a r e a ,  m a i n t a i n i n g  a  s t e a d y  p r e s
-
s u re a nd work i ng w it h t he i nt ent ion of e l i m i n at i ng t he problem . O nc e t he problem

i sat t a c k e d ,a l lowittod i s s ol vei ntot he
qi
-˙owa ndmovet he
qi
 o u t  t h r o u g h  t h e  o p e n
s ole sa ndp a l m s ,t hu sa l le v i at i ngt hec ond it ion .ﬁIta ˛ord samo s ta m a z i ngre l ie f .ﬂ
A not her p o s sibi l it y of u si ng t he
qi
 for he a l i ng i s to pr a c t ic e Spre a d i ng
Qi
 (
b u qi

Û
)orw h ati sto d ayc a l le de x t er n a l
qi
he a l i ng .P r a c t it ioner sobt a i nc o sm ic
qi
f rom
t hed i rec t iona ssociatedw it ht hei n nerorga noft hepat ient ™sa ˆ ic t ion,t heng u ideit

t h r o u g h  t h e i r  b o d y  a n d  i nt o  t h e  p a l m s  o f  t h e i r  h a n d s .  ˜ e y  h a v e  t h e  p a t i e nt  f a c e  t h e

d i rec t ioni nquest iona ndhaveh i morherrestt hem i nda ndclea ra l lt houg hts,t hen

re le a s e t h e
qi
t h roug ht heha ndsi ntoh isorherbody.A ˝ercomplet ion,t hepat ientis
to pr a c t ic e s w a l low i ng
qi
toba la ncet hei nter na la ndex ter na lenerg ies.˜eac t iv it y
c ombi ne s t he he lp of a t r a i ne d a d e pt w it h t he p er s on a l pr a c t ic e of t he p at ient , not

on lypa ssivelyrel iev i nga i l mentsbutempower i ngt hepersontoma i nta i nhea lt hon

h i sorherow n .
Fromhere ,t het e x tmove sontod e s c r ib et heSi xBre at h si nt he i rc l a s sicc om-
bi n at iont h ati sa l re a d yp a r toft he
D a o y i nji ng.
A si ne a rl ierm at er i a l s ,its p e c i ˚e s
av a r ie t yofs y mptom sfore a c h :
11
he a r t
he
or a ld r y ne s sa ndr ou g h ne s s ,
qi
o b s t r uc t ion s ,p at ho ge n ic
qi ,
he at ,he a r t
c ond it ion s ,e mot ion a ls t at e s
l i ve r
xu
i n ˙ a me d ,t e a r y,orre de ye s ;l i ve rc ond it ion s ;v i s ionpr o ble m s ;r i s i n g
qi
s pl e e n
hu
f a s ta ndhot
qi ,
a b d om i n a ls we l l i n g ,
qi
o b s t r uc t ion ,d r yl ip s ,s ple e n
c ond it ion s ,a r ma ndle gpr o ble m s
lu ngs
si
t e mp e r at u rei m b a l a nc e ,lu n gpr o ble m s ,a b s c e s s e s ,s k i npr o ble m s ,
n a s a lo b s t r uc t ion s ,f at i g u e ,e x h au s t ion ,op pre s s ion
k id neys
chui
c o l d n e s s  i n  t h e  b a c k  a n d  j o i nt s ,  g e n i t a l  p r o b l e m s ,  d e a f n e s s ,  e a r  c o n d i t i o n s
h e at e r
xi
a l lc ond it ion sa s s o c i at e dw it ht heTr ipleHe at e r
11.˜ eS i xB r e a t h sa r ea l s oou t l i n e di nt h e
C h i f e n gs u i
( D e s p e u x19 8 8)a n dt h e
X i u l i n gy a o z h i

%ˇ?

Þ±
( E s s e nt i a lPo i nt e r st oC u l t i v a t i n gL on gL i fe)o ft h el a t eM i n g(t o d ayfou n di n
Q i g o n gy a n g s h e n g
c o n g s hu
).Fo rd e t a i l sont h eh i s t o r i c a ld e ve l o pm e nto ft h eS i xB r e a t h s ,s e eD e s p e u x2 0 0 6 .

M a s t er Hu a n z hen™s out l i ne of bre at h i ng t e c h n ique s c onc lud e s by out l i n i ng
t he b e s t w ay of s upp or t i ng
qi
 t h rou g h t he c ont rol of ˙u id s a nd fo o d i nt a k e . I n a
s e c t ion c a l le d ﬁB a l a nc i ng
Qi
 a nd F lu id sﬂ (
d i a o q iy e
óÛ
È
), he d e s c r ib e s t wo
c ond it ion s of t he mout h , one of d r y ne s s , t he ot her of c o ol ne s s a nd lo s s of t a s t e ,
a ndre c om mend sb a l a nc i ngme a s u re s:
I f t he i n s id e of t he mout h fe e l s bu r n i n g a nd d r y, t he re i s a s l i g ht p a i n i n t he mout h ,
t he t on g u e i s r ou g h a nd s wol le n , t he re i s not e nou g h s a l i v a w he n s w a l low i n g , or i f

t he t h r o at hu r t s up on s w a l low i n g s o t h at you h ave t r ou ble e at i n g , you h ave a c ond i-

t ion of e x t re me he at . I n t h at c a s e , op e n t he mout h ve r y w id e a nd e x h a le w it h
he .

A ˝ e r e ve r y s w a l low i n g , c lo s e t he mout h t i g ht l y, t he n re le a s e t he
qi
 w it h
he .
 D o t h i s
t e nt ot we nt yt i me s ,t he nb e att hehe ave n l yd r u ms e ve norn i net i me s .(8 a)
I ft hes a l i v aa nd˙u idi nt hemout ha rec olda ndi n s ipida ndyouh avenos e n s eof
t a s t e ,ori fyouh aveove rd one
he
a ndyou rc he s ta ndhe a da res t u ˛ y,s ot h atyouc a n-
not t a s t e you r fo o d a nd re c e i ve no w at e r w he n e at i n g a nd d r i n k i n g , t he n you h ave a

c oldc ond it ion .Fort h at ,u s et he
chui
bre at ht ow a r mup.(8 b)
I n e a c h c a s e , pr a c t it ioner s a re to re p e at t he e xerc i s e u nt i l t he c ond it ion h a s re -
s ol ve d a nd t he y fe e l b a l a nc e d a nd c om for t a ble w it h t he a mou nt a nd qu a l it y of

s a l i v ai nt he i rmout h s .
˜el a s ts e c t ionoft het e x ti sc a l le dﬁR e g u l at i ngFo o da ndD r i n k ﬂ(
s hiy ind i a o hu

 X, óˇh
).Itre c om mend sc er t a i nt y p e soffo o d ,i nc lud i ngr ic eors e s a meg r ue l ,s o˝
n o o d l e s ,  a n d  v a r i o u s  k i n d s  o f  b u n s  a n d  c a k e s  m a d e  f r o m  w h e a t ,  b u c k w h e a t ,  o r  m i l
-
let.Noneoft hemshou ldbest rong ly˙avoredoreatenstea m i nghot,si ncet hatwou ld

up s e t t he
qi
-ba la nce. A lso, t hey shou ld be va r ied i n accorda nce w it h t he sea son to
a l lowm a x i mu mat t u nementw it hn at u r a lc h a nge s .A ˝ ere ver yme a l ,more over,
e x h a le w it h
he
 t o e l i m i n at e a l l p oi s onou s a nd s t a le
qi
 t h r ou g h t he mout h a nd m a k e
s u ret h att he rei snore s idu a lh a r m .Pe oplepr a c t ic i n g
qi
- a b s or p t ions hou ldk e e pt he i r
s t om a c ha ndi nt e s t i ne sv a c a nta ndc le a n .Fort h i s ,a l lt h i n g sr aw,c old ,s ou r,s mo ot h ,
go o e y,g re a s y,old ,h a rd ,r ot t e n ,ord e c aye d ,ora g a i na ny t h i n ge l s et h ati sh a rdt od i-

ge s tmu s tnotb et a k e n .(9 b)
˜ea c c ou ntoft he s ev a r iou sbre at h i ngpr a c t ic e s˚ r s tment ione di nt he
Daoy in
ji ng
a nd l at er e x p a nd e d i n t he
Hu a n z h e n n e i q i fa
 t hu s pre s ent s a s y s t em at ic over
-
v ie w of t he v a r iou s mo d a l it ie s i n work i ng w it h
qi ,
 prov id i ng clea r de˚ n it ion of
ter msa ndalog ic a lsequenceofpr ac t ice s ,a swel la so˛er i ngva r iou sa lter nat ivea nd
supplement a r y met hod s . ˜e tex t is clea r a nd st r a ig ht for wa rd : it de scr ibe s t he

pr ac t ice s i n su ˇcient det a i l so t he y c a n be pu rsued e ven w it hout i n-dept h or a l i n-

st r uc t ion, a nd it ac t ively i nteg r ate s pre v iou sly k now n a nd t i me-proven met hod s .
C ombi n i ngt he sebreat h i ngtech n ique sw it ht hesea sona la ndhea l i ngexercise st hat

were a l s o s y s t em at i z e d i n t he
C h if e ng s u i
a nd
Ne iwa i g o ng t u s hu o jiya o,
 practitio
-
ner sh a dawe l l- or ga n i z e da ndc le a rlypre s ent e dre p er toi reofhe a l i ngt e c h n ique sto

s e et hemt h rou g hd i ˇc u ltt i me sa ndpre p a ret hemfors pi r it u a lat t a i n ment s .
Visua lizat ions
B e yond t he a c t i v at ion of
qi
 t h rou g h bre at h a nd ment a l g u id i ng , t he
D a o y i n ji ng

a l s o pre s ent s s e ver a l v i s u a l i z at ion s to en s u re c omple t e h a r mony of a l l a s p e c t s of

t heb o d y.O neoft hemi sa s c r ib e dtoWa ng z iQ i aoa ndc a l le dt heE i g htSpi r itE x-

erc i s e s .P r a c t it ioner sb e g i nly i ngont he i rb a c k ,t he i rne c ks upp or t e dbyapi l low,
12

t he i rfe e t˚ vei nc he sap a r t ,a ndt he i rh a nd st h re ei nc he sf romt heb o d y.R e l a x i ng

t hem i nd ,t he yi n h a let h rou g ht heno s ea nde x h a let h rou g ht hemout h ,a l low i ng

t he bre at h to b e c ome s o s u bt le t h at it i s a l l but i n aud ible but rem a i n i ng aw a re of

movement si nt heb e l lya st he
qi
i ss w a l lowe dtoge t herw it hs a l i v a(7b).Ne x t ,t he y
enga ge i n a s y s t em at ic v i sion of t he b o d y, s e e i ng it s d i ˛erent p a r t s i n d i ˛erent

s h ap e sa ndc olor s(˚ g .12).˜et e x ts ay s ,
S e et het h r o ata sas uc c e s s ionofw h it es i l ve rr i n g s ,s t a c k e dt we l vele ve l sd e e p.G oi n g
d ow nw a rd , you re a c h t he lu n g s , w h ic h a re w h it e a nd g lo s s y. ˜ e y h ave t wo le ave s

re a c h i n g t a l l i n f r ont a nd t wo le ave s h a n g i n g low i n b a c k . ˜ e he a r t i s c on ne c t e d t o

t he m u nd e r ne at h . L a r ge at t he t op a nd p oi nt e d b e low, it i s s h i n i n g re d l i k e a n u n-

op e ne dlot u sbudh a n g i n gd ow nf r omt helu n g s .
˜ el i ve ri sc on ne c t e dt oitu nd e r ne at h .It sc olori sac le a rg re e nl i k eam a lem a l -
l a rd ™she a d .Ith a ss i xle ave st h ate nve lopt hes t om a c h Š t woi nf r ontt h atre a c hupt a l l

a ndfou ri nt heb a c kt h ath a n gd ow nlow.˜ eg a l l bl a d d e rc on ne c t st oitu nd e r ne at h ,

l i k eag re e ns i l kb a g .˜ es ple e ni si nt heve r yc e nt e roft heb e l l y,e nw r a p p e df r oma l l

s id e s .Iti sbr i g htye l lowl i k egold ,lu s t r ou sa ndr a d i a nt .
B e h i n d  a l l  t h i s ,  s e e  t h e  k i d n e y s  l y i n g  b a c k  t o  b a c k  l i k e  t w o  s l e e p i n g  r a t s ,  c u r l e d  u p
w it h e l b ow t o n ave l a nd a s i f t he y w a nt e d t o s t re t c h out . ˜ e i r c olor i s a t h ic k , g lo s s y

b l a c k .  F a t  s t r e a k s  r u n  t h r o u g h  t h e m ,  s o  t h a t  t h e  w h i t e  a n d  b l a c k  g l o w  j o i nt l y.
13
 ( 8 a)
12 .  ˜ e h e i g ht o f t h e pi l l ow, a s a l r e a d y s p e c i ˚ e d i n t h e
Ji n™g u i l u ,
v a r i e s a c c o rd i n g t o w h e t h e r a n d
w h e r e t h e r e i s a n a i l m e nt t o b e t r e a t e d : ﬁ I f t h e a i l m e nt i s l o c a t e d i n t h e t h r o a t o r c h e s t , w o r k w i t h a
pi l l ow s e ve n i n c h e s h i g h . I f i t i s b e l ow t h e h e a r t , u s e a fou r-i n c h pi l l ow. I f i t i s b e l ow t h e n ave l , d o

aw ayw i t ht h epi l l owa l t o g e t h e r ﬂ(8 b).

13.  Fo r c ont e mp o r a r y pr a c t i t i on e r s , t h e i m a g e o f r a t s m ay b e o ˛ e n s i ve o r d i s g u s t i n g . It w o r k s we l l

t o r e p l a c e t h e m w i t h s l e e pi n g k i t t e n s , w h i c h a r e a l s o s m a l l a n d f u r r y bu t pr ov i d e a b e t t e r fe e l i n g o f

c o m fo r ta n dwe l l- b e i n g .

Fol low i ng t h i s , pr a c t it ioner s a re to b e c ome aw a re of t he d i ˛erent p s yc ho -
log ic a l a gent s t h at re sid e i n t he v a r iou s or ga n s , e c hoi ng t he b a sic s y s t em of C h i-
ne s eme d ic i new h i leapply i ngita c t i ve lytome d it at i vehe a l i ng .˜e˚ vea gent sa re

t he s pi r it s ou l s ( l i ver), t he m at er i a l s ou l s ( lu ng ), t he s pi r it ( he a r t), t he i nt ent ion

(s ple en),a ndt hee s s enc e( k id ne y s).
14
˜e ys hou lda l s onot ew he t hert herea rea ny
a re a s i n t he b o d y t h at a re empt y or f u l l , t h at i s , s u ˛er f rom i n s u ˇc ient or e xc e s -

si ve
qi .
 Shou ld t here b e pl a c e s t h at a re empt y, it i s b e s t to k e e p t he e ye s c lo s e d
du r i ngpr a c t ic e ;forf u l la re a s ,iti sb e s ttok e e pt hemop en(8 b).A l s o,t hepr a c t ic e

s hou ld b e c omplement e d by e a s y movement , s uc h a s w a l k i ng b a c k a nd for t h for

t wohu nd re ds t e p sordoi ngs omegent les t re t c he soft hefou rl i mb s .
˜ i s ver sion of me d it at i ve
qi
- g u id i ng for t he ˚ r s t t i me out l i ne s a d e t a i le d
i n nerv i sionoft heb o d yi nt hec ont e x tofhe a l i nge xerc i s e s .Itdo e snotqu it ei nt e -

g r at e t he H i g he s t C l a r it y s y s t em of s e e i ng b o d y go d s a nd p a l a c e s w it h i n , but it

s how sac re at i vea ndp ot entw ayofa c t i v at i ngt hek e yi n neror ga n soft heb o d y.It

c a nb ec on sid ere daforer u n neroft hemo d er npr a c t ic eoft heI n nerSm i le ,w h ic h

to o h a s pr a c t it ioner s v i s u a l i z e t he or ga n s i n t he i r c h a r a c t er i s t ic s h ap e a nd c olor
14 .  O n t h e m e nt a l a g e nt s c on n e c t e d t o t h e ˚ ve o r g a n s , s e e Po r k e r t 19 74 , 18 4 Œ18 5 ; I s h i d a 19 8 9, 52 ;
K a p t c hu k2 0 0 0 ,59 Œ 62 .

w h i le re le a si ng ne gat i ve emot ion s a nd i nv it i ng a d v a nc e d v i r t ue s i nto t he s e l f
(C h i aa ndC h i a19 93,85 Œ10 2).
A not her ver sion of b o d y v i s u a l i z at ion i n s pi re d by H i g he s t C l a r it y app e a r s
tow a rdt heendoft he
D a o y i nji ng
a ndi sa s s o c i at e dw it hM a s t erNi ng .Itc on si s t s

ofe i g hts hor ti n s t r uc t ion sonhowtov i s u a l i z et heb o d y,i nc lud i ngav i sionoft he

˚ vei n neror ga n sw it ht he i rre s p e c t i vec olor st h atw i l lﬁa l lowt he
qi
to˙owe ven ly
t h rou g ht heb o d y ﬂ(17a).I na d d it ion ,t het e x ts u g ge s t st h atones hou ldﬁ v i s u a l i z e

t hego d soft he˚ veor ga n sw it ht he i rappropr i at ec olor s ,e a c hi nh i ss p e c i ˚cpl a c e ﬂ

or s e e t hem ﬁ t r a n s for m i nto d r a gon s or ˚ s h ﬂ (17a). P r a c t it ioner s s hou ld env i sion

ﬁ t he he a r t r a d i a nt a s a ˚ re , s h i n i ng br i g ht ly l i k e t he D ipp er to blo c k out b a d
qi
ﬂ
(17b) a nd ﬁ t he k id ne y-
q i
b e low t he n ave l i n br i g ht re d a nd w h it e , a l low i ng it to
movea longt hes pi ne ,uptot hehe a d ,a ndb a c kdow na ga i ntop er v a d et heent i re

b o d y ﬂ (17a b). ˜e l at t er pr a c t ic e i s c a l le d ﬁre ver t i ng e s s enc e .ﬂ W h i le t he e x pre s -

sion i s c om mon ly u s e d to re fer to t he re ˚ nement of s e x u a l ener g y, t he pr a c t ic e

d e s c r ib e dherei smorerem i n i s c entoft heM ic ro c o sm icO r bit ,i nw h ic h
qi
move s
a longt hec ent r a lc h a n ne l supa nddow nt hetor s o.
Ah i g h lysi m i l a rt e c h n iquet h ati nvol ve sbre at h i ngi nc onju nc t ionw it hv i s u-
a l i z i ng a ˙ow of ener g y i s a l s o fou nd i n t he
Ha n Wu d i wa i z hu a n

ç ó	æı³
(O ut er R e c ord of E mp eror Wu of t he Ha n ,
DZ
 293), a H i g he s t C l a r it y c ol le c t ion
ofs tor ie sont hef a mou sHa nemp erort h atd at e sf romt he˚ ˝ hc ent u r y.Its ay s ,
Eve r ye ve n i n gc onc e nt r at eonare d
qi
e nt e r i n gt h r ou g ht heHe ave n l yG at e[att het op
oft hehe a d]a ndv i s u a l i z eita sitm a k e st her ou ndoft heb o d yw it h i na ndw it hout .At
t he e nd , s e e it t r a n s for m i nt o ˚ re i n t he br a i n t h at c on s u me s t he b o d y, g i v i n g a ˚ e r y

br i l l i a nc e .˜ i spr a c t ic ei sc a l le dre ˚ n i n gt hephy s ic a lfor m .
You c a n a l s o hold t he
qi
 a nd s w a l low it i n a pr a c t ic e k now n a s e m br yo re s pi r a-
t ion . O r you c a n m a k e t he s a l i v a g u s h for t h b e ne at h t he t on g u e a nd s w a l low it i n

ﬁe m br yonou r i s h me nt .ﬂ(12 a ;M a s p e r o19 81,4 8 6 Œ 4 87)
˜ at t h i s i s p a r t of e a rly H i g he s t C l a r it y pr a c t ic e i s m a d e c le a r f rom t he d e -
s c r ipt ioni nt he
Z h e n™ g a o
ofame t ho dt h ati nvol ve sv i s u a l i z i ngmu lt ic olore dr ay s
i s s u i ng f rom t he Su n a s d e s c r ib e d i n t he pr a c t ic e of s ol a r a b s or pt ion; t he r ay s
t hen , howe ver, move a rou nd t he b o d y a nd t u r n i nto d i v i ne for m s of
qi
 t h at g i ve
r i s e to a n i m mor t a l b o d y w it h i n t he a d e pt . C a l le d t he Me t ho d of t he ˜ re e
Qi ,

t h i spr a c t ic ew a sre ve a le dtoac er t a i nFa nYouc hong

Ã ±
a ndre c ord e di nTao
Hong ji ng ™s
D e ng z h e ny i nju e :
C on s t a nt l y v i s u a l i z e t he t h re e bre at h s , one g re e n , one w h it e , a nd one re d . S e e t he m
l i k er i b b on sd e s c e nd i n gf r omt hes u ni nt hee a s ta ndle tt he me nt e rd i re c t l yi nt oyou r

mout h . I n h a le t he m c on s c iou s l y n i ne t y t i me s a nd you w i l l fe e l n at u r a l l y f u l l . S t op.
A ˝ e rd oi n gt h i sfort e nye a r s ,t h re es h i n i n g
q i
i nt he s et h re ec olor sa reb or ns p ont a-
ne ou s l y i n t he b o d y. ˜ e y w i l l m a k e you i m mor t a l . (2 .19 a b ; M a s p e r o 19 81, 513 ; a l s o

i n
S h a n g q i n gwo z h o n gj u e
 2 . 1 4 a b)
A long w it h i nt e g r at i ng t he s e v a r iou s for m s of H i g he s t C l a r it y ener g y work ,
t he
D a o y i nji ng
a l s opre s ent se xerc i s e sa ndme t ho d sofg u id i ngt he
qi
t h ath avea
mored e vot ion a lc omp onent .Ac c ord i ngtoones e t ,pr a c t it ioner ss hou ldfo c u son
ad i v i ner a d i a nc es t a nd i ngg u a rdtot he i rle ˝a ndr i g htoront heRu lerofFat e sa s

he t a k e s up re sid enc e i n t he b o d y w it h h i s t wo a c oly t e s , re s t i ng t here p er m a-

nent lya ndk e e pi ngt hep er s ona l i ve(17a).A not hers e ti n s t r uc t sa d e pt stoﬁ v i s u a l-

i z e t hem s e l ve s ˙ y i ng a b out a nd d i v id i ng t he i r b o d ie sﬂ (17b). More t h a n t h at , a s

a d e pt s˙ y,t he ys hou lda lw ay ss e ep e oplel i k et hem s e l ve si nf rontorb e h i nd .A ˝ er

m a ny ye a r s of pr a c t ic e , t he y m ay e ven b e a ble to t a l k to t he s e d i v i ne ent it ie s to

re c e i ved i v i neg u id a nc ea ndi n s t r uc t iona st he yt r aver s et heot her world .
To s u m up, t he
D a o y i n ji ng
 i nc lud e s it a l l : f rom dom i n a nt ly me d ic a l e xer-
c i s e s t h at fo c u s on phy sic a l movement s a nd c onc ent r at e d bre at h i ng t h rou g h

H i g he s t C l a r it y ener g y work to t he d e vot ion a l pr a c t ic e s of env i sion i ng t he b o d y

i n h a bit e d by go d s a nd s u r rou nd e d by d i v i ne ent it ie s . He a l i ng e xerc i s e s a s pre -

s ent e dherei nvol veaw id e -r a ng i ngc ol le c t ionoft e c h n ique st h ata c t i ve lyi nt e g r at e

t heme d ic a lw it ht hem a g ic a l ,t hef u nc t ion a lw it ht hed e vot ion a l .˜eb o d yi sno

longer mere ly a n a s s embly of l i mb s a nd or ga n s , nor e ven ye t a c ombi n at ion of

ener g y c ent er s a nd p at hw ay s , but a mu lt i l ayere d phenomenon , a n i nt r ic at e ne t-

work t h at for m s p a r t of t he c o sm ic p at t er n s of t he l a r ger u n i ver s e . He a l i ng e xer-

c i s e sa nd
qi
-pr a c t ic ec u ret heb o d y,butt he ya l s ogob e yondphy sic a lwe l l ne s sa nd
le a dtot hew holene s soft heD ao.

C hapterFou r
Pa t hwa y stoI m m o r ta lit y
Br i ng i ng t he i nt e g r at i ve t rend v i sible i n t he
D a o y i n ji ng
 to f u l l f r u i-
t ion ,D aoi s t sa ndme d ic a lm a s t er soft heTa ngd y n a s t y(618 Œ9 0 7)c re at e dah i g h ly
c omple x a nd i nt r ic at e s y s t em w here by to at t a i n i m mor t a l it y t h at m a d e u s e of

phy sic a lpr a c t ic e sonv a r iou sle ve l s .˜e i rworkc lo s e lyre ˚e c t st hedom i n a ntc u l-

t u r a lt rend soft het i me .
Ingenera l,t heTa ngdy na st yma rk sah ig hpoi nti nt hedevelopmentofCh i nese
c u lt u re .R e u n it e du nd eraC h i ne s er u l i nghou s ea ˛ erc ent u r ie sofd i v i siona ndmu l
-
t iple loc a l k i ngdoms, t he cou nt r y ex pa nded m i l ita r i ly, ea r ned w ide respec t , a nd

c a metoe xer tag re atc u lt u r a li n ˚uenc eonne i g hb or i ngc u lt u re s .Wit hg row i nge c o
-
nom icprosper it ya ndrelat ivepeacea ndw it houtt heneedtobedefensiveata l lt i mes,

Ta ngr u lersrela xedrest r ic t ionsa ndopenedt hesociet ytoanewleveloff reedom.At

t he sa me t i me, t he overa l l tendenc y towa rd u n it y a nd i nteg rat ion created pol it ic a l

a nd ph i lo s oph ic a l v i s ion s t h at e mph a s i z e d i nt e g r at ion a nd s y s t e m at i z at ion . A s a re
-
s u lt , t he c ou nt r y ™s m ajor s c ho ol s of t hou g htŠD aoi sm , Bud d h i sm , C on f uc i a n i smŠ

st rovenoton lytogeta longw it heachot herbuta lsotodeveloporga n i z edworldv iew

s y s t em sa nda d m i n i s t r at i ves t r uc t u re stom at c ht hedom i n a ntc u lt u re .
Daoist si npa r t ic u la rc a metore˝ nea ndex pa ndt hei rpr ac t ice sa ndbel iefsi nto
newu n ivers a l istd i mensions .˜e ycreatedacomplexord i nat ionh ier a rchy,joi n i ng

t he t h ree major med ie va l schools of C ele st ia l Ma sters , Nu m i nou s Trea su re , a nd

H ig he stCla r it yi ntoones y stem.˜e ycompi ledva r iou scomprehensiveaccou nt sof

t hei rworldv iew,pre sent i ngacoherents y stemoft houg hta ndi nteg r at i ngconcept s

f r om  a l l  t h re e  s c ho ol s  a s  we l l  a s  C on f uc i a n  e t h ic s  a nd  B ud d h i s t  d o c t r i ne .  ˜ e y  b e
-
c a me pa r t of t he pol it ic a l st r uc t u re , ma na g i ng st ate-sponsored Daoist temple s i n

a l ld ist r ic t soft heempi re ,ser v i ngi nke yr it u a la ndo˙cia lf u nc t ions ,a ndt a k i nga n

a c t i vei nt ere s ti ne duc at i ngt hee l it ei nD aoi s tw ay soflongl i fea ndt r a n s c end enc e .
1

A s pa r t of t h is over a l l eˆor t towa rd c u lt u r a l i nteg r at ion a nd concer n w it h
ser v i ng t he cou nt r y, se ver a l i mpor t a nt Daoist ma sters emerged who pre sented a

s y s t em at ic a c c ou nt of how b e s t to at t a i n he a lt h , long l i fe , a nd i m mor t a l it y, i n t he
1.Fo rm o r eont h eTa n gd y n a s t y,s e eB e n n2 0 0 2 ,Tw i t c h e t t19 7 9.O nD a o i s mu n d e rt h eTa n g ,s e e
B a r r e t t19 9 6 ;K i r k l a n d19 9 7;Ko h na n dK i r k l a n d2 0 0 0 ;Ko h n2 0 01,c h .7.

proce s s creat i ng a n i nteg r ated v ision of t he ent i re Daoist pat h a nd t r a nsfor m i ng
t he role a nd i mpor t a nce of hea l i ng exercise s i nto yet new d i mensions . Not on ly

u n iquei nt hei rspeci ˝ceˆor ta ndv ision,t he ya rea lsowel ldoc u mentedbiog r aph i-

c a l ly,a l low i ngu sa˝ r s td e t a i le dlo okatt hes o c i a lb a c k g rou nd ,l i fe s t y le ,a nda c t i v i
-
t ie s of t r a d it ion a l pr a c t it ioner s . A nd , of c ou r s e , t he y w rot e a nu mb er of e s s ent i a l

work s on s e l f-he a l i ng a nd s e l f-re a l i z at ion . ˜e s e work s go b e yond t he pre v iou s l it
-
er at u re i n t hat t he y ac t ively i nteg r ate med ic a l tech n ique s , such a s d iet cont rol a nd

t he t a k i ng of herba l med ici ne s , w it h t he pr ac t ice s com mon to hea l i ng exercise s

(mo d er at ion , bre at h i ng , s t re t c h i ng , g u id i ng t he
qi
), t hen on t h i s b a si s s y s t em at i
-
c a l ly g u id e fol lower s to s pi r it u a l at t a i n ment s t h rou g h more c o sm ic- or ient e d e xer
-
cise s , wh ich i nclude t a l isma ns , med it at ions , a nd
qi
-absor pt ion. ˜e work s of t he
g reat Ta ng ma sters a re longer a nd more i nt r ic ate , a nd t he y place exercise pr ac t ice

˝ r m lyi nt het r a n sit ionb e t we enhe a l i nga nds pi r it u a lt r a n s c end enc e .
W ho were t he s e g re at m a s t er s a nd i n nov ator s? W h at k i nd of l i fe d id t he y
le a d? How d id t he y c ome to t he pr a c t ic e , a nd w h at d id t he pr a c t ic e do for t hem?

W h at s y s t em of he a l i ng a nd i m mor t a l it y d id t he y d e ve lop? A re t he i r s y s t em s

c omp at ible , or do t he y s how d i ˆerenc e s? How a re he a l i ng e xerc i s e s c h a nge d

u nd ert hene wi mp a c toft hes y s t em at i z at iona ndt heque s tfori m mor t a l it y?
Su n Si m i ao
˜e˝ r s ta ndm ay b emo s ti mp or t a ntm a s t eroflonge v it yi nt heTa ngi sSu nSi m i ao

j	ø ˘
, b or n i n 5 81 ne a r t he we s t er n c apit a l of C h a ng ™a n . Ac c ord i ng to o˙c i a l
biog r aph ie s , w h ic h t end to s t ere ot y p e m a s t er s a s c h i ld pro d i g ie s a nd emph a si z e

p er s on a l v i r t ue s , s uc h a s b one - d e e p hone s t y a nd a he sit at ion to a c c e pt i mp er i a l

honor s , he w a s a pre c o c iou s c h i ld w ho s t ud ie d e a gerly f rom a n e a rly a ge . B y a ge

t went y he s upp o s e d ly not on ly h a d a n e x t en si ve k now le d ge of t he c l a s sic s a nd

ph i lo s opher s ,butw a sa l s of a m i l i a rw it hBud d h i s ta ndD aoi s ts c r ipt u re s .D e s pit e

s e ver a l i nv it at ion s to s er ve at t he i mp er i a l c ou r t u nd er t he Su i a nd e a rly Ta ng

d y n a s t ie s , he went to l i ve i n s e c lu sion on Mou nt Ta ib a i
œ ;^
 i n t he Z hong n a n
mou nt a i n s ,a b outahu nd re dm i le sf romh i sa nc e s t r a lhome .
2

In cont rast to t he repor t of t his shi ni ng a nd easy chi ld hood t hat broug ht for t h
a nupr i g hta ndnoblec h a r a c t er,a nautobiog r aph ic a lnot ei nt hepre f a c etoh i s
Q i a nj i n
fa ng
O 	n±
 (Pr iceless Prescr ipt ions) notes t hat he was a sick ly boy who u nder went
a l l k i nd s of t re at ment s , t hu s i n s pi r i ng a g re at i nt ere s t i n me d ic a l m at t er s a nd a n i n
-
c l i n a t i o n  t ow a r d  l o n g e v i t y  pr a c t i c e s  a n d  D a o i s t  s e c lu s i o n .  ˜ e  t e x t  s ay s ,
2 .D e t a i l so fS u n™se a r l yl i fea r eou t l i n e di nS i v i n19 6 8 ,8 2 Œ 9 6 ;E n g e l h a rd t19 8 9,2 6 6 ;S a k a d e19 9 2 ,2 ;
C h e n2 0 0 0 ,91Œ 9 4 .

I n my c h i ld ho o d I s u ˆ e re d f r om a c old d i s ord e r du e t o w i nd s , a nd c on s t a nt l y c on-
s u lt e dphy s ic i a n s .Myf a m i l y ™s˝ n a nc e swe ree x h au s t e dt op ayforme d ic i ne .S oitw a s

t h at du r i n g my s t ud e nt ye a r s I he ld t he me d ic a l c l a s s ic s i n s p e c i a l re g a rd , a nd t h at

e ve ni nmyolda geIh avenots e tt he ma s id e .
A s t o t he re a d i n g of pu l s e s a nd ot he r t e c h n iqu e s of d i a g no s i s , t he g at he r i n g of
he r b s a nd t he i r c omp ou nd i n g , a d m i n i s t r at ion a nd d o s a ge , hy g i e ne a nd t he v a r iou s

pre c aut ion s a s s o c i at e d w it h he a lt h Šw he n I he a rd of a ny m a n w ho e xc e l le d me i n

a ny of t he s e , no d i s t a nc e wou ld k e e p me f r om h i m . I wou ld le a r n w h at he h a d t o

t e a c h a nd a p pl y it . W he n I re a c he d m at u r it y, I b e c a me aw a re t h at I h a d at t a i ne d

s omeu nd e r s t a nd i n g .(S i v i n19 67,271;s e ea l s oE n ge l h a rdt19 8 9,279)
˜ i s do c u ment s Su n Si m i ao™s e a rly s t a r t i n me d ic a l s t ud ie s , w h ic h re s u lt e d
f roma ni nt en s ep er s on a lne e d ,a ndh i sd e d ic at iontob e i ngt heb e s ta ndk now i ng
t hemo s ti nt h i s˝e ld .Tot h i sendhea l s ot r ave le dw id e ly,c ol le c t i nga nc ientb o ok s

a nd re c ip e s a l l over t he c ou nt r y a nd , e s p e c i a l ly b e t we en 6 0 5 a nd 615, enga ge d i n

v a r iou s a lc hem ic a l e x p er i ment s to ˝ nd t he me d ic i ne of i m mor a l it y, t hu s ent er-

i ng t he re a l m of re l i g ion a nd goi ng b e yond t he go a l s of he a l i ng a nd long l i fe .

Mo s tofh i sc a s eh i s tor ie s ,a ndt here foreh i sm a i na c t i v it ie sa sahe a ler,d at ef rom

616 to 62 6 . I n 633, it s e em s , he w a s i n Sic hu a n , w here he c onduc t e d v a r iou s a l-

c hem ic a l e x p er i ment s a nd c ont r a c t e d ﬁc i n n a b a r p oi s on i ng ﬂ (
d a n du

o
E
). He
re p or t s on t he i l l ne s s i n h i s
Q i a nji n y ifa ng
O 	n±³
(Supplement a r y P r ic e le s s
P r e s c r ip t i on s):
W h i lea s le e p,Ife ltp a i nt h r ou g houtt he˚ e s ha ndb one sofmye x t re m it i e s .B yd aw n ,
myhe a dw a sa c h i n ga ndmyv i s ionu nc le a r ;t he rew a sabl i s t e rt hes i z eofac r o s s b ow

p e l le t on my le ˛ t e mple , w h ic h a c he d s o b a d l y I c ou ld not br i n g my h a nd ne a r it . B y

no ont hes we l l i n gh a ds pre a dt omyr i g htt e mple ,a ndbyn i g htith a db e c omege ne r a l .

My e ye s , onc e c lo s e d , c ou ld not b e re op e ne d . I c a me ve r y c lo s e t o d e at h . ˜ e c ou nt y

m a g i s t r at e , S qu i re Z hou , t re at e d me w it h e ve r y s or t of me d ic at ion , but w it hout re -

m i s s ion .A ˛ e rs e ve nd ay sImy s e l fwor k e doutapre s c r ip t ionw h ic hw a sm a g ic a li nit s

e ˙ c a c y.(2 2 . 3 0 a ;S i v i n19 6 8 ,2 51)
˜es a met e x ta l s oc ont a i n ss e ver a lp a s s a ge ss u g ge s t i ngt h atSu nSi m i aow a s
a n ord a i ne d D aoi s t of t he C e le s t i a l M a s t er s le ve l , t h at i s , t he lowe s t a nd mo s t
p opu l a rle ve loft heTa ngD aoi s th ier a rc hy(Koh n2 0 0 4 b,16).Here fer stoc er t a i n

e xorc i s t icfor mu l a st h atwerere s er ve dfore xc lu si vere c it a lbyD aoi s tm a s t er s ,a nd

its e em su n l i k e lyt h ats ome oneu n i n it i at e dwou ldh aveh a da c c e s stot hem(Si v i n

19 78 , 312 ; E nge l h a rdt 19 89, 2 67). Even i n h i s me d ic a l f u nc t ion , more over, he ap -

pl ie d D aoi s t re c ip e s , u si ng t he s a me me t ho d s for her b a l c omp ou nd s a s for a l-

c hem ic a l d r u gs a nd pre s c r ibi ng reme d ie s t h at on o c c a sion i nvol ve d m a s si ve
do s e sofh i g h lytox ici ng re d ient ss uc ha smerc u r y(Si v i n19 6 8 ,14 2).
B e sid e s c ont i nu i ng to he a l a nd pu r s ue i m mor t a l it y, Su n app a rent ly d id h i s
ma i n w r it i ng bet ween 730 a nd 76 0. I n 759, hav i ng become fa mou s a s a phy sicia n

a nd ma ster of long l i fe , he joi ned t he ret i nue of E mperor G aoz ong i n a n i n for ma l

c apacit y.A ˛erabout˝ ˛eenyea rs ,hereque stedper m is siontoret i ref romt hecou r t

b e c au s e of i l l ne s s ; he pre s u m a bly d ie d i n 6 82 , a go o d hu nd re d ye a r s a ˛ er h i s a l
-
legedbi r t hi n581.˜e sed ate smaywel lbea nex a g ger at ionoft hech ron iclers ,ea ger

toshowh i msucce s sf u li nh isque stforlongl i fe.˜e ya lsocla i medt hatheat t a i ned

i m mor t a l it y,i n si s t i ngt h atforonemont ha ˛ erh i sd e at ht herew a snoc h a ngei nh i s

appea r a ncea ndnophy sic a ldecomposit iona ndt hath iscor pse ,whenplacedi nt he

co˙ n, wa s a s l ig ht a s clot h (Siv i n 196 8 , 130 ; Engel ha rdt 1989, 267). Pos sible ex a g-

ger at ion not w it h s t a nd i ng , t he c h ron ic ler s m a d e a s t rong c a s e for Su n™s e x t r aord i
-
na r y powers , lead i ng to h is w ide spread vener at ion a s t he K i ng of Med ici ne s

( Yaow a ng
˘’Æ
)i nDaoisttemple sa ndpopu la rsh r i ne stot hepre sentd ay(˝g.13).
Su n Si m i ao w a s a prol i ˝c w r it er. ˜e s t a nd a rd h i s tor ie s of t he Ta ng l i s t
t went y-t wo work s a s c r ib e d to h i m , a nu mb er t h at g re w to a b out e i g ht y over t he

c ent u r ie s(Si v i n19 6 8 ,6 0 ;E nge l h a rdt19 89,27 7).O n lyah a nd f u loft he s es u r v i ve ,

t he mo s t i mp or t a nt a mong t hem b e i ng t he P r ic e le s s P re s c r ipt ion s s er ie s , e x t en-
si ve c ol le c t ion s of h i g h ly t e c h n ic a l me d ic a l i n for m at ion t h at d at e f rom t he 65 0 s

a nda res t i l la c t i ve lyu s e dbyphy sic i a n si nC h i n ato d ay(Si v i n19 6 8 ,132).
˜erei s˝ r s tt he
Q i a nji nfa ng ,
agener a lout l i neofme d ic a lme t ho d sa ndpre -
s c r ipt ion s i n t h i r t y
ju a n ,
 w h ic h fo c u s e s pr i m a r i ly on ph a r m a c olog ic a l t her apy
(c h s . 2 Œ25) but a l s o i nc lud e s c h apt er s on d ie t e t ic s (c h . 2 6 ; s e e E nge l h a rdt a nd

Hemp en 19 9 7), longe v it y t e c h n ique s (c h . 27), pu l s e d i a g no si s (c h . 2 8), a nd a c u-

pu nc t u re a nd mox ibu s t ion (c h s . 29 Œ3 0 ; s e e D e s p e u x 19 87). ˜en t here i s t he

Q i a nji n y ifa ng ,
 w h ic h h a s one c h apt er on long-l i fe t he or y. B ot h were e x t en si ve ly

mo d i ˝e di nt heS ongd y n a s t ya nde x i s ton lyi ne d it ion sf romt hefou r t e ent hc en-

t u r yonw a rd(Si v i n19 6 8 ,138).
3
A mong ot her e x t a nt work s , Su n i s c re d it e d w it h t wo br ie f gener a l out l i ne s
onhowtob e s tl i veone ™sl i fe :t he
B a o s h e ngmi ng
	– 3®
(O nP re s er v i ngL i fe ,
DZ

835), a c onc i s e t re at i s e e x tol l i ng mo d er at ion , a re g u l a r l i fe s t y le , a nd v i r t uou s at-

t it ud e s ; a nd t he
Fu s h o u l u n
XÂ‡õ³
(O n Happi ne s s a nd L ong L i fe ,
DZ
 14 2 6), a
pre s ent at ionoft hework i ngsoff at ea ndv a r iou sw ay stoen h a nc eit .
4

B e yondt he s e ,t wot e x t ss u r v i vet h ats p e c i f ys e a s on a lme t ho d s:as hor ts e tof
ver s e sd e s c r ibi ngopt i m a lbre at h i ngpr a c t ic ei nt hefou rs e a s on s ,c ont a i ne di nt he

S ong- d y n a s t y c ol le c t ion
Xiu z h e n shi shu

%˜<¼³
( Ten B o ok s on Cu lt i v at i ng
Per fe c t ion ,
DZ
2 63,19.7a);a ndt he
S h e ya ngl u n
ˇJXDõ³
(O nP re s er v i nga ndNou r-
i s h i ng[L i fe],
DZ
8 41),a na c c ou ntofd ie t a r ya ndot herhe a lt hme t ho d sfore a c hof
t het we l vemont h soft heye a r(s e eS c h ipp era ndVere l len2 0 0 4 ,35 6).
Twof u r t herwork sa remores p e c i a l i z e da ndre l i g iou si nn at u re :t he
D a nji ng
ya o ju e
o Œ
Þx ³
(E s s ent i a lFor mu l a sofA lc hem ic a lC l a s sic s ,
Yu njiq i q i a n
71;t rl .
Si v i n 19 6 8), w h ic h c ol le c t s v a r iou s for mu l a s for pre p a r i ng i m mor t a l it y e l i x i r s ;

a nd t he
C u n s h e n l i a n q i mi ng

Ÿ XÀÛ ®³
(O n t he Vi s u a l i z at ion of Spi r it a nd
R e ˝ nement of
Qi ,

DZ
 4 0 0 ,
Yu nji q i q i a n
33.12 aŒ14 b; t rl . Koh n 19 87), a c onc i s e
out l i ne of ˝ ve m ajor s t a ge s of t he m i nd i n c onc ent r at i ve me d it at ion plu s s e ven

s t a ge soft hes e l fa sitt r a n s c end stoi m mor t a l it y.
L a s t but not le a s t , t wo t e x t s c ont a i n c ompre hen si ve out l i ne s of long-l i fe
me t ho d s: Su n™s
Z h e n z h o ng ji
ÞmŒ³
(P i l low b o ok R e c ord ,
DZ
 837;
Yu nji q i q i a n
33.1aŒ12 a),ac ol le c t ionoflonge v it yt e c h n ique si n˝ ves e c t ion s ;a ndt he
Ya ng x i ng
3.A ne x p a n d e dl a t e rve r s i oni st h e
Q i a n j i ny a o f a n g

O 	n
Þ±
³
( E s s e nt i a lP r i c e l e s sP r e s c r ip t i on s ,
DZ

116 3), i n 93
ju a n
 a n d 2 32 s e c t i on s . P a r t o f t h e D a o i s t c a n on , i t c ont a i n s v a r i ou s pr e f a c e s a n d s o m e
a d d i t i on sf r o mS on gw r i t e r s .Itd e a l sw i t ht h ef u l lc ont i n g e nto fm e d i c a lm e t h o d s ,fo c u s i n gp a r t i c u-
l a r l y on d r u g t h e r a p y a n d d e d i c a t i n g t h r e e
ju a n
 t o l on g-l i fe pr a c t i c e s (81Œ 8 3). S e e S c h ip p e r a n d
Ve r e l l e n2 0 0 4 ,339 Œ3 4 0 .

4 . ˜ i si spr o b a b l yt h es a m ea st h e
Fu lulu n

 õ
(OnHappi nessa ndProsper it y),a scr ibedtoSu ni nt he
e a r l y  b i b l i o g r a p h i e s  (S i v i n  19 6 8 ,  13 2).  O n  t h e s e  t w o  t e x t s ,  s e e  S c h i p p e r  a n d  Ve r e l l e n  2 0 0 4 ,  53 5 ,  74 3 .

ya nmi ng l u

XD¤ ‘N
(O n Nou r i s h i ng I n ner Nat u re a nd E x t end i ng L i fe ,
DZ

838 ;
Yu nji q i q i a n
32 .1aŒ2 4 b), a s u m m a r y of nou r i s h i ng l i fe pr a c t ic e s i n si x s e c-
t ion s t h at i s l i n k e d w it h v a r iou s m a s t er s i n t he bibl iog r aph ie s but m ay we l l b e a
work of Su n or of h i s d i s c iple s . W h i le not a l l of t he s e t e x t s d i s c u s s he a l i ng e xer-

c i s e s ,t he ydoc ont r ibut etoou ru nd er s t a nd i ngofhowt hepr a c t ic ew a sv ie we di n

t he e a rly Ta ng d y n a s t y a nd how it w a s i nt e g r at e d w it h ot her longe v it y a nd i m-

mor t a l it yt e c h n ique s(S c h ipp era ndVere l len2 0 0 4 ,3 4 5 Œ3 47).
Work i ngtow a rdL ongL i fe
Su n Si m i ao™s b a sic u nd er s t a nd i ng of t he d y n a m ic s of long l i fe a re d e s c r ib e d i n

t he
Fu s h o ul u n .
Herehenot e st h athe a lt hi sonea mongv a r iou sf u nc t ion sofgo o d
for t u ne , w h ic h i n t u r n i s d i re c t ly re l at e d to k a r m a a nd d e p end s on t he go o d a nd

b a dd e e d sonep er for m si nl i fe(1b).˜ek e ytob e i nggo o d ,a sid ef roma c c u mu l at-

i ng ﬁ h id d en v i r t ue sﬂ by doi ng go o d d e e d s t h at m ay not e ven b e re c og n i z e d , i s to

appre c i at eone ™ss t a nd i ngw it h i nt heg re at ers c hemeoft h i ngsortorem a i nw it h i n

one ™s a l lot ment , t he s h a re (
fe n

›
) one h a s i n t he world . He d e ˝ ne s t h i s i n t er m s
of r a n k a nd p o sit ion , c a r r i a ge s a nd hor s e s , w i ve s a nd c onc u bi ne s , s er v a nt s a nd

s l ave s ,hou s e sa ndre sid enc e s ,si l k sa ndbro c a d e s ,c lot he sa ndga r ment s ,a ndfo o d

a ndd r i n k ,a swe l la spro˝ti nbu si ne s s(2 aŒ3b).
It i s mo s t i mp or t a nt to ga i n a b a sic u nd er s t a nd i ng of how t he D ao work s i n
t he world s o t h at one c a n d i s c er n w hen to move for w a rd a nd w hen to re t re at ,

w hen to a c c u mu l at e more a nd w hen to le ave we l l enou g h a lone . I n t h i s c ont e x t ,

Su n d i s t i ng u i s he s n i ne d i ˆerent k i nd s of p e ople : s a ge s w ho emb o d y t he D ao i n

non a c t ion; wor t h ie s w ho k now m i s for t u ne s but do not c he at to avoid t hem; a c-

c ompl i s he d one s w ho ob e y d e s t i ny a nd do not pu r s ue a ny t h i ng b e yond t he i r

le ve l ;f a it h f u lp e oplew hog u a rdt he i rf a it ha ndre s ti nc a l mt r a nqu i l it ynom at t er

w h ath app en s ;b ene volentfol k sw hoa remo d e s ta ndd i l i gent ,c a r i nga ndc i rc u m-

s p e c t i n t he i r re l at ion s w it h ot her s ; k n i g ht s w ho a re d e d ic at e d i n s er v ic e a nd

m a i nt a i nre s p e c tata l lt i me s ;ord i n a r yp e oplew hoob s er vet hepr i nc iple sbuta re

c a re le s s a b out t he i r i mplement at ion; i g nor a nt one s w ho a re ob s t i n at e i n t he i r

e got i sma ndc a n notb ec onv i nc e dtop ayat t ent iontot heg re at er˚u x ;a nd ,˝ n a l ly,

sm a l l men w ho a c t i ve ly go a ga i n s t t he D ao, k e e pi ng t hem s e l ve s bu s y w it hout

e vent h i n k i nga b outt heg re at erpic t u re(1a).
O ne s hou ld e x a m i ne one s e l f to s e e w h ic h c at e gor y ˝t s , t hen c u lt i v at e t he at-
t it ud e of t he ne x t h i g her le ve l , s o t h at one end s up w it h c le a r p erc e pt ion a nd a

d e d ic at iontos er v ic e ,b ene volenc e ,a ndd e s t i ny.W h at e vergo o dfor t u neonem ay

˝ nd , one s hou ld k e e p a s en s e of d e t a c h ment : ﬁR e sid e i n we a lt h a nd not love it ,

re sid e i n nobi l it y a nd not c her i s h it ﬂ (4 b). To f u r t her en h a nc e long l i fe a nd go o d

for t u ne , more over, one s hou ld t a k e c er t a i n a c t i ve s t e p s to pre s er ve l i fe . O n ly
h i nt e d at i n t he
Fu s h o u l u n ,
 t he s e a re s p e l le d out i n more d e t a i l i n t he
B a o s h e ng
mi ng
(˝ g .14).˜ef u l lt e x t ,i np a r a l le ls ent enc e s ,re a d sa sfol low s:
I fp e oplee x e rc i s et he i rb o d i e s ,t hehu nd re di l l sc a n nota r i s e .
I ft he yne ve rd r i n kt oi nt ox ic at ion ,t heho s tofa i l me nt ss t ay saw ay.

A ˛ e rame a l ,w a l kahu nd re ds t e p sa ndm a s s a get heb e l l yafe wt i me s .

Fors le e pavoidh i g hpi l low s ,a nds pitorc r yw it houtlo ok i n gb a c k .

Cutyou rn a i l son
y inchou
d ay sa ndg i veyou rh a i rahu nd re ds t r ok e s .
W he ns at i at e d ,u r i n at es t a nd i n gup;w he nhu n g r y,p a s sw at e rs qu at t i n gd ow n .

I nw a l k i n ga nds it t i n gavoidt hew i nd ;i nyou rre s id e nc eavoids m a l lne s t i n g s .

Ne ve rf a c enor t ht ore l i e veyou r s e l f,a ndt h r ou g houtl i fere m a i no b s c u rea ndh id d e n .

O b s e r vea l lt het a b o o sonSu na ndMo on ;s t ayaw ayf r omd a n ge r ou s˝ rea ndw at e r.

Eve r yn i g htw a s hyou rfe e tb e forere t i r i n g ,a nda ˛ e rd i n ne rd on™te ata not he rs n a c k .

C on s id e r at ion a nd for b e a r a nc e a re of h i g he s t v a lu e , w h i le c he at i n g a nd go s s ipi n g
k i l lf a m i l yre l at ion s .
˜ i n k i n ga ndwor r y i n gmo s th a r mt hes pi r it ,w h i lej oya nda n ge rup s e tyou rre s pi r at ion .

R e g u l a r l yre movea l ln a s a lh a i r s ;a lw ay savoids pit t i n gont heg r ou nd .

R i s ea ss o ona st hed aybre a k s ,a ndw he nge t t i n gup,putt hele ˛fo ot˝ r s t .

˜ r ou g houtt hed ayavoidd i s a s t e r s ,ge tr idofw ay w a rd
qi ,
a nds t ayaw ayf r ome v i l .
Fo c u sonp e r for m i n gt heS e ve n- S t a r sS t e p,w h ic hw i l lle tyoul i vealon ga ndh a p p yl i fe .

S ou r˚ avor sh a r mt hemu s c le sa ndpu n ge nt˚ avor sre duc ego o d
qi .
Bit t e r˚ avor sd i m i n i s ht hehe a r tw h i les we e tt a s t e si nju ret hew i l l .

S a lt y˚ avor sh i nd e ryou rlon gl i fe ,s od on™tg i vei nt oc r av i n g sforoneort heot he r.

I ns pr i n ga nds u m me r,goa lon gw it he a s e ;i nf a l la ndw i nt e r,s t a bi l i z eyou ry a n g .

S le e pa lonet og u a rdp e r fe c t iona ndre m a i nc aut iou sa ndt r a nqu i lata l lt i me s .

We a lt ha ndbr o c a d e sa l lh avet he i rpr op e rlot ;k noww h ati se nou g ht o˝ ndyou rb e s t
adv a nt a ge .
A g g re s s i vea c qu i s it ioni sag re ata ˇ ic t ion ,w h i lefe wd e s i re sk e e pyououtoft r ou ble .

˜ e n
qi
a nds pi r itre m a i nn at u r a l l ypre s e nta ndyouc a nle a r nt heD a oc omple t e l y.
Wr it et h i sonyou rw a l lord o ora ndt e a c hitwe l lt oot he rwor t hyfe l low s .
Su n Si m i ao t hu s emph a si z e s t h at it i s b e s t to l i ve i n mo d er at ion , ob s er ve
one ™s prop er a l lot ment , s t ay aw ay f rom d a nger s , avoid a l l s t re s s f u l s p e e c h a nd
t hou g ht , b a l a nc e t he ˝ ve ˚ avor s , a nd ob s er ve t he t a b o o s of Su n , Mo on , a nd t he

fou r s e a s on s . B y l i v i ng c a l m ly a nd i n h a r mony,
q i
a nd s pi r it rem a i n w it h i n t he
b o d y, a nd one c a n l i ve i n he a lt h a nd h appi ne s s for e x t end e d ye a r s . He re c om-

mend s t h at one p a s t e a c opy of t he t e x t on a w a l l w here one c a n s e e it o˛ en a nd

s pre a dt hego o dwordtoot her si none ™senv i ron ment(1b).

Fu r t her d e t a i l s on how b e s t to a l i g n one s e l f w it h t he rhy t h m of t he D ao i n
phy sic a l pr a c t ic e a re s p e l le d out ver s e s on s e a s on a l bre at h i ng pr a c t ic e at t r ibut e d
toSu nSi m i aoa c c ord i ngtot he
Xiu z h e ns h i s hu .
˜et e x ts ay s ,
I ns pr i n g ,bre at he
xu
forc le a re ye sa nds owo o dc a na idyou rl i ve r.
I ns u m me r,re a c hfor
he ,
s ot h athe a r ta nd˝ rec a nb eatp e a c e .
I nf a l l ,bre at he
si
t os t a bi l i z ea ndg at he rme t a l ,k e e pi n gt helu n g smoi s t .
Fort hek id ne y s ,ne x t ,bre at he
chui
a nds e eyou ri n ne rw at e rc a l m .
˜ eTr ipleHe at e rne e d syou r
xi
t oe x p e la l lhe ata ndt r ou ble s .
I na l lfou rs e a s on st a k elon gbre at h s ,s os ple e nc a npr o c e s sfo o d .
A nd ,ofc ou r s e ,avoide x h a l i n gnoi s i l y,notle t t i n ge ve nyou re a r she a rit .

˜ i spr a c t ic ei smo s te xc e l le nta ndw i l lhe lppre s e r veyou rd i v i nee l i x i r.(19.7a)
5
Su nf u r t hers upplement st h i sw it hi n s t r uc t ion si nt he
S h e ya ngl u n
t h ats p e c-
i f y for e a c h mont h how to l i ve a nd e at c or re c t ly. ˜u s , for e x a mple , i n t he ˝ r s t
5.˜ i sr e ˚ e c t st h es t a n d a rds y s t e mo ft h eS i xB r e a t h sa si ti ss t i l lpr a c t i c e du n d e rt h en a m eS i xHe a l-
i n gS ou n d s .Iti spr o b a b l yal a t e ra s c r ip t i ont oS u nS i m i a o ,s i n c ei nh i s
Q i a n j i nf a n g
h el i n k s
he
w i t h
t h el i ve r,
si
w i t ht h ek i d n e y s ,
xu
w i t ht h elu n g s ,a n dx iw i t ht h es p l e e n(c h .2 6).Att h es a m et i m e ,t h e
s y s t e m a l s o a p p e a r s i n t h e
Ya n g x i n g y a n m i n g l u
, a n o t h e r t e x t c l o s e l y a s s o c i a t e d w i t h S u n . He r e t h e
br e a t h s a r e n o t l i n k e d w i t h s p e c i ˝ c o r g a n s , bu t s e r ve t o r e m ove h e a t , f a t i g u e , w i n d , o r a n x i e t y. ˜ e

m e t h o d w a s , m o r e ove r, n o t l i m i t e d t o a D a o i s t o r m e d i c a l e nv i r on m e nt , bu t a l s o a p p e a r s i n a B u d-

d h i s tt e x t ,t h e
Ti a n t a ix i a oz h i g u a n

[·ˆ
( L e s s e rC e s s a t i ona n dO b s e r v a t i on[Me t h o d s]o ft h e
Ti a nt a iS c h o o l),a n di naf r a g m e nt e dD u n hu a n gm a nu s c r ip t(P.3 0 4 3).S e eS a k a d e2 0 0 5 ,2 8 Œ2 9.

mont h one s hou ld b e aw a re t h at t he k id ne y s (a s s o c i at e d w it h w i nt er) m ay b e
pronetoa i l i nga ndt h att hef u nc t ionoft helu ngs(t heor ga ndom i n a nti nt hef a l l)

i s s t i l l re duc e d . To he lp w it h t he s e c ond it ion s , l i m it t he i nt a k e of s a lt y a nd s ou r

fo o d sa ndi nc re a s epu ngent˚ avor si nt hed ie tbuts t i l lavoidf re s hs c a l l ion s ,w h ic h

re duc eb o d y˚u id sa ndblo o d ,a swe l la sf re s hg i n s eng ,w h ic hc re at e sf at i g ue .A l s o,

do not e at t he ˚e s h of h ib er n at i ng a n i m a l s , for doi ng s o w i l l le s s en you r l i fe en-

er g y, or t he me at of pre d ator s , s uc h a s foxe s , for doi ng s o w i l l a g it at e you r s pi r it .

G ener a l lyt a k i ngc a retob a l a nc et hed ie tw i l ls upp or tt hek id ne y sa ndton i f yt he

lu ngs ,c a l ma ndb a l a nc et hes ple ena nds tom a c h .
A lt hou g h it i s c old out sid e , b e i ng s t i l l m idw i nt er, one s hou ld not re si s t or
re s ent it nor s hou ld one k e e p one s e l f to o w a r m . O ne s hou ld r i s e a nd go to s le e p

e a rly to avoid l i nger i ng i n t he d a rk ne s s of n i g ht . Ver y s p e c i ˝c a l ly, a nd rem i n i s -

c entoft hef a r mer ™sa l m a n a c ss t i l li nu s eto d ay,t het e x tnot e st h atones hou ldre -

move w h it e h a i r on t he fou r t h d ay, pr a c t ic e me d it at ion s a nd f a s t for a n i nc re a s e

i ngo o dfor t u neont hes e vent h ,a ndavoidlongjou r ne y sont hee i g ht h

(1a b).
Si m i l a rly,i nt hes e vent hmont hi nm id s u m mer,t hel i vera ndhe a r t
qi
 a r e  l e s s e n
-
i ng , a nd t he lu ngs a re r isi ng a s t he dom i na nt orga n. One shou ld keep c a l m a nd at

peacei na l lemot ions,i ncrea sesa lt ya ndreducepu ngent˚avors,t husnou r ish i ngt he

s ple en a nd s tom a c hŠw h ic h a re s upp or t e d by t he c h a ng i ng emph a si s i n d ie t i n a l l

sea sonsa ndnota l lot tedaspeci ˝cper iod ,sucha st heInd ia nsu m mer,tot hemselves.

As i n w i nter, one shou ld ba la nce one™s temperat u re, avoid i ng heav y sweats w it hout

st rong ly resist i ng t he heat a nd engag i ng i n ex t reme cool i ng mea su res. One shou ld

not eat pork a nd shou ld avoid t h i n k i ng ev i l t houg hts. Aga i n, cer ta i n d ays a re best

forp er s on a lhy g iene ,s uc ha st a k i ngb at h sa ndc ut t i ngh a i r ;ot her sa reid e a lford e vo
-
t ionsa ndfa st i ng ;yetot hersshou ldnotbeusedfort ravelsornewadvent u res(3ab).
˜e p at t er n here i s to prov id e d ie t a r y a nd he a lt h a d v ic e i n e qu a l me a s u re
w it h c onc re t e t a b o o s a nd emot ion a l a nd s pi r it u a l s u g ge s t ion s . W h at we wou ld

c l a s si f yi nc omple t e lys e p a r at ec at e gor ie si sc on ˚ at e di ntoonei nt e g r at e dp at t er n ,

g i v i ng t e s t i mony to t he i nt e g r at e d C h i ne s e v i sion of t he p er s on a s a phy sic a l ,

emot ion a l , c om mu n a l , a nd s pi r it u a l b e i ng . A l s o, t he k e y l ie s i n t he d e t a i l s of

d a i lyl i fe ,noti nt hebi gge s t u re sorg r a ndre t re at st h atoneenga ge si non lyonc ei n

a w h i le . To b e s uc c e s s f u l i n t he at t a i n ment of e x t end e d longe v it y a nd p er fe c t

he a lt h ,onene e d stot a k ea l lt he s ed i ˆerenta s p e c t si ntoa c c ou nt .
Me d ic a lE xe rc i s e s
He a l i nge xerc i s e sapp e a ri nt h re epl a c e si nSu nSi m i ao™swork ,e a c hi nad i ˆerent

c ol le c t ion of long-l i fe me t ho d s a nd e a c h pre s ent i ng d i ˆerent s e t s . Fi r s t , i n c h ap -

t er 27 of h i s
Q i a nji n fa ng ,
 u nd er t he he a d i ng ﬁM a s s a ge sﬂ (
anmo

0
), he pre -

s ent s t hem a s p a r t of a me d ic a l re g i men for t he over a l l e x t en sion of l i fe . ˜e
re g i men i s out l i ne d i n e i g ht s e c t ion s: Nou r i s h i ng I n ner Nat u re , M a s t er D aol i n™s

Me t ho d s , L i v i ng Q u a r t er s , M a s s a ge s , Ha r mon i z i ng
Qi ,
 Fo o d a nd D ie t , Va r iou s
Ta b o o soft heYe l lowE mp eror,a ndB e d c h a mb erA r t s .
˜ i s ent i re pre s ent at ion , a s i nd ic at e d i n t he he a d i ng of t he s e c ond p a r t , i s
a d apt e df romt he
D a o l i ns h e s h e ngl u n

å ˇJ 3õ³
(D i s c ou r s eonP rot e c t i ngL i fe
by M a s t er D aol i n ,
DZ
 14 27), a s hor t work t h at d i s c u s s e s t he s u bje c t i n si m i l a r
t er m s but i n a d i ˆerent ord er a nd i n on ly si x s e c t ion s: G ener a l I s s ue s , Ti m i ng ,

Ta b o o s , M a s s a ge s , Bre at h i ng , a nd R e sid enc e s . ˜e t e x t i s a s c r ib e d to D aol i n
³

å
, c om mon ly id ent i ˝e d a s Z h i D u n
(314 Œ3 6 6), one of t he e a rl ie s t a r i s to -
c r at ic Bud d h i s t s i n C h i ne s e h i s tor y a nd a p opu l a r ˝ g u re a mong aut hor s of long-

l i fe t e x t s , s uc h a s t he
Ya ng s h e ng ya o ji
 a nd t he
D a o y i n ji ng
(D e s p e u x 19 89, 2 29,
2 31). A lt hou g h ment ione d f re quent ly i n t h i s c ont e x t , Z h i D u n i s not c re d it e d

w it h t he pr a c t ic e or t he c re at ion of phy sic a l re g i men s i n h i s tor ic a l s ou rc e s , a nd

t he t e x t a s s o c i at e d w it h h i s n a me prob a bly d at e s f rom t he Ta ng (S c h ipp er a nd

Vere l len2 0 0 4 ,3 61Œ3 62).
B ot h t he
Q i a nji n fa ng
 a nd t he
D a o l i n l u n
pre s ent t wo s e quenc e s of move -
ment s u nd er t he he a d i ng ﬁM a s s a ge sﬂ t h at a c t i v at e v a r iou s p a r t s of t he b o d y a nd

a re , i n a d i ˆerent ord er, re c ou nt e d i n t he n i nt h- c ent u r y
Z h iya n z o ng

ßâ³
(C ol le c t ion of Per fe c t Word s ,
DZ
 1033, 5.1aŒ3b).
6
 ˜e ˝ r s t s e quenc e i s c a l le d
Br a h m a n icI nd i a nM a s s a geTe c h n ique s ,i nd ic at i ngap o s sibleI nd i a norBud d h i s t

i n ˚uenc e t h at , howe ver, c a n not b e s u b s t a nt i at e d f rom h i s tor ic a l s ou rc e s . It c on-

si s t s of e i g ht e en e xerc i s e s a nd t a k e s t he pr a c t it ioner t h rou g h d i ˆerent p o sit ion s

of t he b o d y. ˜e t e x t c l a i m s t h at , i f u nd er t a k en t h re e t i me s a d ay, it w i l l ﬁ le a d to

t hec omple t ee l i m i n at ionofa l la i l ment sw it h i namont h .Youw i l lb ea bletow a l k

a sf a s ta saga l lopi nghor s e ,e x t endyou rye a r s ,e ata syouple a s e ,a ndenjoyp er fe c t

e ye si g ht .Youw i l lfe e ll i g hta ndhe a lt hya ndne verge tt i re d ﬂ(5.1a).
B
R A H M A N IC
I
N DI A N
M
A S SAG E
T
E C H N IQ
U
E S
[K ne e lupr i g ht .]Br i n gb ot hh a nd st o ge t he r,t he nw r i n ga ndt w i s tt he ma si f
1.

w a s h i ng .
7
6 .˜ i st e x tw a sw r i t t e nb yFa nYou r a n

Ã'ñ ¥
,an a t i veo fKu a ijii nZ h e ji a n g .Itc ont a i n snu m e r ou s
Ya n g s h e n gy a o j i
f r a g m e nt sa n dv a r i ou sc i t a t i on sf r o mt h e
D a o l i nl u n :Z h i y a nz o n g
2 . 8 a=
D a o l i nl u n
2 3 a , 2 .11a b =2 a b, 2 .12 a b = 4 b, 4 . 9 a Œ10 b =16 b Œ17a , 18 b Œ19 b, a n d 5.1a Œ2 b =13 b Œ16 a ( D e s p e u x 19 8 9,
2 32). S e e a l s o S c h ip p e r a n d Ve r e l l e n 2 0 0 4 , 4 4 6 Œ 4 47. Fo r a t h o r ou g h s t u d y o f t h e t e x t i n r e l a t i on t o

o t h e r Ta n g D a o i s t s c r ip t u r e s , s e e Yo s h i o k a 19 6 7. ˜ e ﬁ E x e rc i s e ﬂ s e c t i on i s t r a n s l a t e d i n Hu a n g a n d

Wu r m br a n d19 8 7,2 : 4 0 Œ 4 6 .

7.Tom a k et h e˚ owo fm ove m e nt ss m o o t h e ra n dk e e pe x e rc i s e si nt h es a m ep o s t u r et o g e t h e r,Ih ave

s l i g ht l yr e a r r a n g e dt h eo r i g i n a lo rd e r.

I nt e r l a c et he˝ n ge r s ,re ve r s et hep a l m s ,a ndpl a c et he move rt hec he s tt h re e
2 .

t i me s .
B ot hh a nd sj oi ne d ,pre s sd ow nont het h i g h s ,e x e r t i n ge qu a lpre s s u reont he
3.

le ˛a ndr i g ht .

B ot hh a nd sj oi ne d ,a g a i npre s sd ow nhe av i l yont het h i g h s ,t he ns low l yt w i s tt o
4 .

t hele ˛a ndr i g ht .

L i ˛upb ot hh a nd sa si fpu l l i n gab ows e ve nt yp ou nd si nwe i g ht ,re p e at i n giton
5.

b ot hs id e s .

Cu r lt heh a nd si nt o˝ s t sa ndpu nc hfor w a rd ,e x e r t i n ge qu a lforc eonb ot h
6 .

s id e s .

R a i s et heh a nd sa si fl i ˛ i n gab ou ld e r,e x e r t i n ge qu a lpre s s u reonb ot hs id e s .
7.

Cu r lt heh a nd si nt o˝ s t s ,t he npu l lt he mb a c ka ndpu nc hfor w a rda lt e r n at e l yt o
8 .

op e nt hec he s t .
U
s ee qu a lpre s s u reonb ot hs id e s .
S itups t r a i g htw it hle g se x t e nd e da ndle a nt heb o d ys id e w ay sa si fpu s h i n g
9.

a g a i n s tamou nt a i n ,e x e r t i n ge qu a lpre s s u reonb ot hs id e s .

Hold i n gyou rhe a dw it hb ot hh a nd s ,t w i s ta ndbr i n guponet h i g hatat i me .
10 .

˜ i si st os t re t c ht hew a i s t .

S itups t r a i g htw it hle g se x t e nd e da ndbr i n gonele gfor w a rda ndupi nt hea i r.
11.

D ot h i se qu a l l yonb ot hs id e s .

Now,r a i s eonele ga ndw it ht heh a ndont hes a mes id eho okt hee x t e nd e dfo ot
12 .

t oputitont heop p o s it ek ne e .P re s sitd ow nw it hb ot hh a nd s ,t he ns w it c ht o

t heot he rs id e .

R e ve r s et heh a nd s ,pl a c et he monyou rb a c k ,a ndp ou ndt he mupa ndd ow n
13.

a g a i n s tt hes pi ne ,e x e r t i n ge qu a lpre s s u reonb ot hs id e s .

[K ne e l .]Pl a c eb ot hh a nd s˝ r m l yont heg r ou nda ndc ont r a c tt heb o d yt or ou nd
14 .

t hes pi ne ,t he nl i ˛upt hehe a d .R e p e att h re et i me s .

Pl a c eb ot hh a nd s˝ r m l yont heg r ou nda ndt u r nt hehe a dt olo okb a c kl i k ea
15.

t i ge r,mov i n gi nb ot hd i re c t ion s .

I nt e r l a c et he˝ n ge r st i g ht l ya nds t e ponefo otont hej oi ne dp a l m s .R e p e aton
16 .

t heot he rs id e .

S t a ndupr i g hta ndb e ndt heb o d yb a c k ,t he nl i ˛upa g a i n .R e p e att h re et i me s .
1 7.

S t a ndups t r a i g ht ,t he ns t e ponefo otfor w a rda ndb a c k w a rd ,k ic k i n gi nt o
18 .

e mp t ys p a c e .D oite qu a l l yonb ot hs id e s .
˜ i s s e quenc e work s a l l t he d i ˆerent mu s c le g roup s i n t he b o d y a nd u s e s
t h re e m ajor b a sic p o s t u re s: k ne e l i ng , sit t i ng , a nd s t a nd i ng . Mov i ng t h rou g h t he
b o d yf romtoptob ot tom ,itw a r m supt hejoi nt stoa c t i v at et hes y nov i a l˚u id s .It

a l s o i nc lud e s a nu mb er of p ot ent b end s a nd t w i s t s t h at w i l l re le a s e t en sion s a nd

op en t he b o d y.
U
n l i k e e a rl ier s er ie s , it p ay s p a r t ic u l a r at t ent ion to t he sm a l ler

joi nt s , s uc h a s t he ne c k , w r i s t s , a nd a n k le s , a nd a l s o emph a si z e s m a s s a ge s i n t he
for mofr u bbi nga ndp ou nd i ng ,e s p e c i a l lyoft hee x t rem it ie s .˜eent i res e quenc e

b e i ng c a l le d ﬁm a s s a ge sﬂ m ay i nd ic at e t h at it s c re ator s t hou g ht of t he movement s

a s a for m of i nt er n a l r u bbi ng a nd s t i mu l at i ng , i nd ic at i ng i n gener a l t he c lo s e

c on ne c t ioni nt heme d ie v a lC h i ne s em i ndofe xerc i s e sa ndm a s s a ge s .
Fol low i ng t h i s , t he s e c ond s e quenc e i n t he
Q i a nji n fa ng
 i s c a l le d L ao z i ™s
Me t ho dofM a s s a ge .Itc on si s t soffor t y-n i nee xerc i s e st h ath avenos p e c i ˝e dp o s -

t u re s but c a n a l l b e p er for me d i n a s e at e d p o sit ion . L i k e t he Br a h m a n ic Te c h-

n ique s , it s pr a c t ic e Šu nd er t a k en i n t wo s e t s of s e ven re p e t it ion s e a c hŠ c on si s t s

moreofs t re t c he st h a nm a s s a ge si nt hen a r rows en s ea nds er ve stoc re at eag re at er

op en ne s s i n t he mu s c le s a nd joi nt s . It b e g i n s w it h a s er ie s of s e at e d t w i s t s of t he

w a i s ta ndtor s o,t hens t re t c he st hene c ki na l lfou rd i re c t ion s .Br i ng i nghe a da nd

k ne e s toge t her i n a c u rl ne x t , it move s on to a s er ie s of a r m s t re t c he s , up a nd

dow n ,r i g hta ndle ˛ ,pu l le di ntot hec he s ta ndpu nc h i ngout w a rd .Fol low i ngt h i s ,

pr a c t it ioner sa retos h a k et he i rw r i s t sa ndlo o s enupt he i r˝ nger s ,c u rl i ngt hemi n

a nd out a nd i nt erl a c i ng t hem for a g re at er s t re t c h . ˜e l a s t s e c t ion of t he s er ie s

work s on t he fe e t a nd t h i g h s , h av i ng pr a c t it ioner s t w i s t t he fe e t , move t he to e s ,

a nd b end a nd s t re t c h t he le gs . ˜e p at t er n end s w it h a g roup of s t a nd i ng move -

ment s ,s t re t c h i ngupa ndb end i ngdow n ,t w i s t i ngs pi nea ndtor s o.
In ma ny ways si m i la r to t he Bra h ma nic Tech niques, L aozi ™s Met hod work s a l l
t hemajormuscleg roupsi nt hebody,prov idessomepotentt w istsa ndst retches,a nd

payscloseat tent iontot hesma l lerjoi nts.Bot hsequencestoget her,moreover,appea r

i nt hesystemat icpresentat ionoft hetex ta ˛erestabl ish i ngauspiciousresidencesa nd

b e fore mov i ng i nto t he h a r mon i z at ion of
qi
 a nd t he ba la nci ng of food , sea sona l
rhy t h ms,a ndsex ua lac t iv it ies.E xercisesherea reclea rlyapr i ma r i lymed ic a lmea ns

toop ent heb o d ya ndi mprove
qi
-˚owi npre p a r at ionforh i g herat t a i n ment s ,c on si s t
-
i ngofs t r ic t lyphy sic a lmove sw it houtv i s u a l i z at ionorot hers pi r it u a lc omp onent s .
Ad v a nc e dP r ac t ic e
I ncont r a sttot he semed ic a la ndmecha n ic a lpr ac t ice s ,wh icha readd re s sedla rgely

to a lay aud ience , Su n™s ot her de scr ipt ions of hea l i ng exercise s i nteg r ate a sense of

i n nerha r monya ndempha si z eamed it at ivefoc u s ,reach i ngbe yondhea lt ha ndlong

l i fe towa rd t he spi r it u a l rea l m. I n h is
Z h e n z h o ng ji ,
t he y appea r i n t he t h i rd of ˝ve
sec t ions ŠPr udence ,Proh ibit ions ,E xercise s ,
Q i

- Gu id i ng , a nd Me d it at ion . I n c on
-
t r a s t to t he
Q i a nji n  fa n g ,
 t he fo c u s of t he t e x t i s more i nt er n a l a nd a i m s to aw a k en
t hem i nda ndr a i s et hei nd i v idu a l ™saw a rene s sofi nt er n a lener g y˚ow s .
Fort h i sre a s on ,f romt hever yb e g i n n i ngitemph a si z e spr ud enc e ,d e s c r ib e dŠ
i n c ont i nu at ion of a n e a rl ier pre s ent at ion i n t he
Ji n™g u i l u
Š a s a s en s e of awe a nd

re s p e c t , w h ic h enc ou r a ge s mor a l a c t ion s a nd v i r t uou s t hou g ht s . ˜ i s qu a l it y
a lonec re at e sg re atb ene ˝t .˜et e x ts ay s ,
O new hoi sa blet ou nd e r s t a ndt he s et h i n g si ss a fef r omh a r mbyd r a gon sw he nt r av-
e l i n gonw at e r,a ndc a n notb ehu r tbyt i ge r sorr h i no c e r o s e sw he nt r ave l i n gonl a nd .

We a p on s c a n not wou nd h i m , nor c a n c ont a g iou s d i s e a s e s i n fe c t h i m . S l a nd e r c a n-

not d e s t r oy h i s go o d n a me , nor t he p oi s onou s s t i n g s of i n s e c t s d o h i m h a r m . (S i v i n

19 6 8 ,118 ;s e ea l s oE n ge l h a rdt19 8 9,2 81)
To m a i nt a i n pr ud enc e , more over, one s hou ld avoid over i ndu l genc e i n fo o d a nd
d r i n k a s we l l a s ot her s en s u a l a nd s e x u a l ple a s u re s , ob s er v i ng i n s t e a d s e a s on a l

g u id e l i ne sforhe a lt hyl i v i nga sout l i ne da l s oi nt he
B a o s h e ngmi ng.

Ne x t , u nd er ﬁP roh ibit ion s ,ﬂ t he t e x t enc ou r a ge s c lo s er a l i g n ment w it h t he
D ao by ob s er v i ng mor a l pre c e pt s , t emp or a l t a b o o s , a nd d ie t e t ic re g u l at ion s .

Si m i l a rtor u le sa l s od e s c r ib e di nt he
S h e ya ngl u n ,
t he s ei nc lud ec onvent ion a lt a-
b o o sc onc er ne dw it hs p e c i ˝cd ay soft hemont h .Fore x a mple ,d ay si nc lud i ngt he

c yc l ic a l si g n s
ji a
a nd
y in
 a re c on sid ere d d a ngerou s b e c au s e t he y m a rk t he t i me
w hen t he d emon s ˝ g ht e a c h ot her a nd p e ople a re g i ven to t en sion a nd ner vou s -

ne s s . ˜e t e x t a l s o prove s a s e t of pre c e pt s t h at h a s to do w it h r it u a l pu r it y. To

m a i nt a i none s e l fi ngo o ds t at u s ,ones hou ldavoid
D e b auc he r y
1.

S t e a l i n ga ndd oi n ge v i l
2 .

D r i n k i n g
3.

U
nc le a n l i ne s s
4 .

E at i n gt heme atoft hez o d i a ca n i m a lc or re s p ond i n gt ot heye a rofone ™sf at he r ™s
5.

bi r t h
E at i n gt heme atoft hez o d i a ca n i m a lc or re s p ond i n gt ot heye a rofone ™sow n
6 .

bi r t h

E at i n ga nyme atata l l
7.

E at i n ga ny t h i n gr awort he˝ vepu n ge ntve ge t a ble s
8 .

K i l l i n gas e nt i e ntb e i n g ,i nc lud i n ge ve ni n s e c t sa ndwor m s
9.

U
r i n at i n gw h i lef a c i n gnor t h(33. 6 a ;E n ge l h a rdt19 8 9,2 8 4)
10 .

˜ese ten precepts combi ne t he cla ssic ˝ve precepts aga i nst k i l l i ng , stea l i ng ,
ly i ng , sex ua l m isconduc t , a nd i ntox ic at ion (u nclea n l i ness), wh ich a re preva lent i n
b ot h D aoi sm a nd Bud d h i sm a nd gener a l ly for m p a r t of t he g re at u n i ver s a l r u le s ,

w it h speci ˝c d ieta r y reg u lat ions a nd severa l concrete taboos aga i nst oˆend i ng t he

Dao by u r i nat i ng nor t h or eat i ng a n i ma ls w it h speci ˝c cosm ic con nec t ions. ˜ey

a re t y pic a l for t he i nt r ic ate m i x t u re i n Daoist t h i n k i ng of behav iora l g u idel i nes on
a l ld i ˆerentlevelsŠpersona l,socia l,a ndcosm icŠt herebyen ha nci ngamorecosm ic

aw a rene s soft hei mp or t a nc eofhu m a nb e h av ior.I na d d it ion ,t het e x ts ay st h atpr a c
-
t it ioner s s hou ld k e e p t hem s e l ve s a nd t he i r s u r rou nd i ngs s c r upu lou s ly c le a n a nd a l
-
w ay sm a i nt a i nemot ion a lh a r mony.˜e ys hou ldmovef re quent lytopre ventge t t i ng

i n v o l v e d  w i t h  o r d i n a r y  p e o p l e  a n d  t o  a v o i d  a n y  d e e p  r e l a t i o n s h i p s  w i t h  t h e  o p p o s i t e

sex .Fema leadeptsshou ldnotgetpreg na nt ;ma leprac t it ionersshou ldnotapproach

preg na nt or menst r uat i ng women. Bot h shou ld st r ive for g reater sel f-rel ia nce a nd

venerate t he gods a nd goddesses but not d rea m of engag i ng i n sex ua l i ntercou rse

w it ht hem(E nge l h a rdt19 89,2 82).
8

A l lt h i sle a d stot het h i rds e c t ion ,ﬁE xerc i s e s ,ﬂw h ic hs p e c i ˝e sc onc re t ed a i ly
rout i ne s t h at w i l l he lp t he fou nd at ion of i m mor t a l it y. A lt hou g h t he pr a c t ic e s

herea rec a l le de xerc i s e s ,t he yfo c u sm a i n lyonm a s s a ge sa ndi nc lud ei n s t r uc t ion s

formor n i ngs t re t c he s ,f a c em a s s a ge s ,a nde yes t i mu l at ion .˜emor n i nge xerc i s e s

a rea na d apt at ionofH i g he s tC l a r it ypr a c t ic ea sout l i ne di nt he
Q ijuji ng
a ndc a n
a l s ob ed e s c r ib e da sac ond en s e dver sionoft hemoree x t en si verout i ne sd e s c r ib e d

i nt he
Q i a nji nfa ng.
˜e yb e g i nw it hane c ks t re t c h ,i nt erl a c i ngt he˝ nger sb e h i nd
t he ne c k a nd pre s si ng t he he a d a ga i n s t t hem , t hen go on to a s er ie s of s t a nd i ng

b end sa nds t re t c he si na l lfou rd i re c t ion s(8 a ;
Q ijuji ng
6 a).
Fol low i ngt he s e ,a d e pt sa retopr a c t ic ef a c em a s s a ge s:
M a s s a ge t he e nt i re f a c e w it h b ot h h a nd s . ˜ i s w i l l g i ve you r a d i a nc e a nd g lo s s i ne s s
w h i lepre ve nt i n gw r i n k le sa ndd i s c olor at ion s .I fyoud ot h i sfor˝ veye a r s ,you rc om-

ple x ion w i l l b e l i k e t h at of a you n g g i r l . M a s s a ge t he f a c e for t wo r ou nd s of s e ve n

re p e t it ion s ,t he ns t op.
W he n you ˝ r s t w a k e up, r u b t he ne c k , t he fou r s e c t ion s of t he f a c e , a nd t he e a r s
w it ht hes o ˛i n s id eofyou rh a nd ,t he nc ove rt hee nt i rea re aw it hahot ,moi s tt owe l .Ne x t ,

c om b you r h a i r a nd m a s s a ge t he t op of you r he a d for a go o d lon g t i me , t he n move b ot h

h a nd s ove r t he f a c e a nd t he e ye s , c ove r i n g t he m for a go o d w h i le . ˜ i s w i l l m a k e you r

e y e s  n a t u r a l l y  b r i g h t  a n d  c l e a r  a n d  p r e v e nt  a l l  w a y w a r d
qi
 f r o m  a c c o s t i n g  y o u .  (8 a)
Ne x t ,a d e pt ss w a l lowt hes a l i v at h i r t yt i me s ,g u id i ngitd e e pi n sid et heb o d y,
a pr a c t ic e t h at c a n a l s o b e done at ot her o c c a sion s du r i ng t he p er io d of r i si ng or
l i v i ng
qi .
I na d d it ion ,a ga i na si nt heH i g he s tC l a r it yt e x t s ,a d e pt ss hou ldpr a c t ic ere g-
u l a re yee xerc i s e s:
8 .  S e x u a l r e l a t i on s w i t h d i v i n e b e i n g s we r e a c o m m on f a nt a s y a m on g Ta n g s e e k e r s , s o m e o f w h o m
e x pr e s s e dt h e mi nb e au t i f u lp o e t r y.S e eC a h i l l19 8 5.

Pl a c e you r m id d le ˝ n ge r s on t he i n ne r c or ne r of t he e ye s a g a i n s t t he br id ge of t he
no s e . [Not e : ˜ e i n ne r c or ne r s of t he e ye s c on ne c t t o t he br i g ht ne s s of t he pupi l s .]

˜ e n hold t he bre at h a nd a l low t he
qi
 t o c ome t h r ou g h . O nc e you fe e l t he
qi
 [a s a
pu l s e], lo ok a r ou nd t o wor k you r e ye s , t he n re p e at onc e more . I f you d o t h i s re g u -

l a r l y,youw i l lb ea blet os e ea sf a ra st e nt hou s a ndm i le s .
W it h you r h a nd m a s s a ge t he s m a l l hol low b e h i nd t he e ye br ow s . [Not e : ˜ i s i s
w he re t he
q i
˚ ow s t o t he e ye s .] R e p e at t h i s for t h re e s e t s of n i ne . A l s o, u s i n g b ot h
p a l m s a nd ˝ n ge r s , r u b f r om t he e ye s upw a rd a l l t he w ay t o t he fore he a d a nd s id e -

w ay sa sf a ra st hee a r s .D ot h i r t yre p e t it ion sw it houtlo s i n gt r a c kofc ou ntort i me .
A ˛ e r t h i s , s t r ok e t he h a nd s upw a rd a g a i n s t t he fore he a d for t h re e s e t s of n i ne .
B e g i n by mov i n g f r om t he c e nt e r of t he e ye br ow s a nd i nt o t he h a i r l i ne . P r olon ge d

pr a c t ic ew i l lhe lpyouat t a i ni m mor t a l it y.W he nyouc u lt i v at et h i s ,m a k es u renott o

i nt e r fe re w it h t he F lowe r y C a nop y. [Not e : ˜ e F lowe r y C a nop y i nd ic at e s t he e ye -

br ow s .](8 b Œ9 a ;s e ea l s o
Q i j uj i n g
 4 a)
A l l t h i s , b a s e d on a s t rong aw a rene s s of mor a l it y a nd s e a s on a l c h a nge , c re -
at e st hephy sic a lb a si sfori m mor t a l it ypr a c t ic eoford a i ne dD aoi s t sa ndd e d ic at e d
her m it s .A sa l re a d ys u bt lyi nd ic at e di nt he
D a o y i nji ng ,
he a l i nge xerc i s e sa renow
c le a rly no longer mere ly a s er ie s of b end s a nd s t re t c he s t h at op en t he b o d y a nd

lu br ic at e t he joi nt s , but a w ay of a c t i v at i ng t he
qi
 i n re a d i ne s s for h i g her at t a i n-
ment s .O nc et heb o d yi sw a r me dupa ndt hee ye sa res t ronga ndc le a r,a d e pt sc a n

move on to pr a c t ic e g u id i ng t he
qi ,
 t he s u bje c t of t he ne x t s e c t ion . L e a r n i ng to
a b s or b t he
q i
a nd re t a i n it i n t he b o d y, a d e pt s c a n e l i m i n at e p a i n a nd c u re d i s -
e a s e s , t hen b e g i n to pr a c t ic e embr yo re s pi r at ion , w here ﬁone do e s not u s e t he

no s e or t he mout h but i n s t e a d one bre at he s i n t he m a n ner of a n embr yo i n sid e

t he womb, t hu s ˝ nd i ng re a l i z at ion a nd at t a i n i ng t he D aoﬂ (9b; Ja c kow ic z 2 0 0 6 ,

76). Supplement e d by v a r iou s t e c h n ique s of v i s u a l i z i ng t he Su n a nd t he Mo on

w it h i n t he b o d y, a s we l l a s by s uc h me d it at i ve t e c h n ique s a s Gu a rd i ng t he O ne

(s e eKoh n19 89c)a ndt hec onc o c t ionofa na lc hem ic a le l i x i rd e s c r ib e di nt hel a s t

s e c t ionoft het e x t ,t h i sw i l le vent u a l lyle a dtoac o sm ic i z at ionoft heb o d y,m a g i-

c a lp ower sone a r t h ,a nda s c en siontot hei m mor t a l sa b ove .
Im mor ta l it y
˜ is s a me foc u s on i m mor t a l it y i n add it ion to hea l i ng is a lso pre sent i n t he ot her

i nteg r ated pr ac t ice tex t a s sociated w it h Su n Si m iao, t he
Ya ng x i ng ya nmi ng l u .
 Ar
-
r a nged i n si x sec t ions Š G ener a l Obser vat ions , Diet a r y Precept s , M iscel la neou s

Ta b o os , Abs orbi ng
Q i
to Cu re Disea se s , E xercise s a nd Ma s s a ge s , a nd C ont rol l i ng

Sex ua lAc t iv it y
9
Št he t e x t c over s si m i l a r g rou nd a s t he
Z h e n z h o ng ji ,
butdoes not
out l i ne a s y stemat ic prog re s s . R at her, it pre sent s d i ˆerent k i nd s of met hod s u nder
appropr i at ehe a d i ngs ,s u g ge s t i ngt h ata d e pt sm ay˝ nda nynu mb erofs u it a blepr a c
-
t ice s for t hei r pa r t ic u la r le vel a nd goa ls . ˜e preface to t he tex t , l i ke ot her of Su n™s

work s , empha si z e s t he i mpor t a nce of one™s a l lot ment a nd wa r ns people not to

ﬁ fo ol i s h ly w a s t e you r i nt ent ion to i ndu l ge i n si g ht s a nd s ou nd s , apply you r k now l
-
ed getoschemeforwea lt ha ndfa me ,su ˆeralos sa ndha rboritper ma nent lyi nyou r

c he s t ,r u s ha b outs oyouc a n note venk e e pupw it hyou r s e l f,ne verhe e dt her u le sof

r ite s a nd depor t ment , or eat a nd d r i n k w it hout moder at ion.ﬂ It conclude s t h is

w a r m i ng w it h a not e t h at ﬁ i f you s t u mble a long l i k e t h i s , how c a n you p o s sibly

a v o i d  t h e  a ˇ i c t i o n s  o f  h a r m  a n d  e a r l y  d e a t h? ﬂ  (pr e f .  1a).
˜e s e c t ion on phy sic a l pr a c t ic e s i s t it le d ﬁE xerc i s e s a nd M a s s a ge s ,ﬂ re s ol v i ng
t he c on ˚ ic t i n t he ot her t e x t s w here phy sic a l pr a c t ic e s were d e s c r ib e d u nd er ﬁM a s
-
sagesﬂ a nd ma ssages u nder ﬁE xercises.ﬂ It conta i ns a few ba sic ex pla nat ions of why

t heprac t icesa reu nder ta ken,sucha sl ist i ngsi xk i ndsofbody˚u idsŠsemen,sa l iva ,

tea rs,mucus,sweat ,a ndu r i neŠwh ichshou ldnotbelostu n necessa r i ly.ﬁIfyouc a n

re f r a i n f rom lo si ng muc u s a nd s a l i v a t h rou g hout you r l i fe ,ﬂ t he t e x t s ay s , ﬁa nd i n
-
steadprac t icer i nsi nga nd˝ l l i ngt hemout h[w it hsa l iva]a ndswa l low i ngitŠstead i ly

hold i ngita si fyouweres uc k i ngonad at epitŠyouc a ns upp or tyou r
qi
 a nd  v it a l i z e
you r body ˚u idsﬂ (2 . 5a). ˜e sa me need for conta i n ment of i nter na l energ ies a lso

ex pla i nst hef requenti nst r uc t ionstocu rlt heha ndsi nto˝sts,wh ichatt hesa met i me

ser vestokeepoutsidei n ˚uencesatbay.Ast hetex tsays,ma k i ng˝sts
mea nst hatyoujoi nyou rspi r ita ndmater ia lsou lsi nsecu r i ngt hegatesa nddoorsoft he
body, t hereby stabi l i zi ng you r essence, br ig hteni ng you r eyes, ma i nta i ni ng you r yea rs,

a ndreversi nga nywh iteha i ryoumayhave.Ifyoudot h is,especia l lyi nt hew i ntermont hs,

a l lk i nd sofw ay w a rd
qi
 a n d  t h e  hu n d r e d  p o i s o n s  w i l l  n o t  b e  a b l e  t o  d o  y o u  h a r m .  (2 . 4 b)
A long t he s a me l i ne s , i n it s s e c t ion ﬁA b s or bi ng
Qi ,
ﬂ t he t e x t not e s t h at by
hold i ng t he bre at h a nd g u id i ng t he
qi
 to p a i n f u l or blo c k e d a re a s one c a n ﬁe x p e l
t hehu nd re da i l ment s .ﬂIts ay sones hou ld
fol lowitw he re ve riti sne e d e da ndd e ve lopc le a raw a re ne s st he re .I fyou rhe a dhu r t s ,

b e c ome aw a re of you r he a d ; i f you r fo ot hu r t s , b e c ome aw a re of you r fo ot , u s i n g

h a r mon i z e d
qi
 t o at t a c k t he p a i n . Fr om one mome nt t o t he ne x t , t he p a i n w i l l d i s -
s ol vebyit s e l f .(2 .1b Œ2 a ;Ja c k ow ic z2 0 03,2 0 0 6)
9.AJapa neset ra nslat ionoft heent i retex tw it hex tensivea n not at ionisfou ndi nMug it a n i1987.S ec t ions
2a n d3a p p e a ri nE n g l i s hi nSw i t k i n19 8 7.S e c t i on4i st r a n s l a t e da n da n a l y z e di nJa c k ow i c z2 0 03.

O nc eoneh a sb e c omeaw a reoft he
qi
i nt heb o d y,onec a na c t i v at ea nden h a nc eit
w it hv a r iou sme t ho d s ,s uc ha sm a s s a ge s .O new ayi ssi m i l a rtoapr a c t ic eout l i ne d
i nt he
Z h e n z h o ngji .
C a l le dD r yWa s h ,itc on si s t soft hefol low i ng :
Ru byou rh a nd st o ge t he ru nt i lt he yge ne r at ehe at ,t he nm a s s a get hef a c ef r omt opt ob ot
-
t om , e l i m i n at i n g a l l w ay w a rd
qi .
 ˜ i s w i l l he lp you t o m a i nt a i n a r a d i a nt g low on you r
face.Yeta not herwayistor ubt heha ndstoget herforheat,t henma ssagea ndpou ndt he
e nt i re b o d y f r om t op t o b ot t om . ˜ i s i s c a l le d D r y Wa s h . It he lp s t o ove rc ome w i nd a nd

c old ,s e a s on a l l yhot
qi ,
 a n d  h e a d a c h e s ,  a s  w e l l  a s  d r i v e s  o u t  t h e  hu n d r e d  d i s e a s e s .  (2 . 5 b)
˜ i s pr a c t ic e i s b e s t u nd er t a k en i n t he e a rly mor n i ng , a ga i n e c hoi ng t he
Z h e n z h o ng ji .
 Howe ver, t he
Ya ng x i ng ya nmi ng l u
here h a s a more i nt r ic at e a nd
c omple xmor n i ngrout i net h ati nvol ve sm a s s a ge stoge t herw it hc l ic k i ngt het e e t h ,
s w a l low i ngt hes a l i v a ,hold i ngt hebre at h ,a nddoi nge xerc i s e s .Its ay s ,
Int heea rlymor n i ng ,beforeyougetup,˝ rstcl ickyou rteet hfort wosetsofseven.˜en
c lo s eyou re ye s ,m a k eyou rh a nd si nt o˝ s t s ,moveyou rmout ht h re et i me sa si fr i n s i n gt o

˝ l litw it hsa l iva ,t henswa l lowa ndhold .Holdt hebreat hu nt i lyoureachyou rma x i mu m.

W henyouc a n notholdita nylonger,letitoutver y,ver yslowly.Repeatt h reet i mes.
Ne x t ,r i s et od ot hewol fc r ouc ha ndt heow lt u r n ,
10
 s h a k e  y o u r s e l f  t o  t h e  r i g h t  a n d
le ˛ ,a nda g a i nholdt hebre at hu nt i lyoure a c hyou rm a x i mu m .D ot h re ere p e t it ion s .
G e to ˆt heb e d .M a k eyou rh a nd si nt o˝ s t sa ndholdt hebre at hi nw h i les t omp -
i n gt hehe e l st h re et i me s ,t he nr a i s eonea r ma ndlowe rt heot he r,a nda g a i nholdt he

bre at hi nt oyou rm a x i mu m .R e p e att h re et i me s .
Ne x t ,i nt e r l a c et he˝ n ge r sb e h i ndt hehe a da ndt w i s tt oyou rr i g hta ndle ˛ ,hold -
i n gt hebre at he a c ht i me .R e p e att h re et i me s .
11
S t a ndupt os t re t c hf r omb ot hfe e t ,a g a i ni nt e r l a c et he˝ n ge r s ,re vol vet hep a l m s ,
a ndpre s sfor w a rd .Holdt hebre at h .R e p e att h re et i me s .
10 .  ˜ e ﬁ w o l f c r ou c h ﬂ a n d t h e ﬁow l t u r nﬂ a r e n o t d e s c r i b e d i n e x t a nt s ou rc e s . ˜ e fo r m e r m ay b e
s i m i l a rt ot h eﬁ t i g e rc a t c h ﬂm e nt i on e di nS u n™s
Q i a n j i nf a n g
,w h i c hi nv o l ve ss t e p pi n gfo r w a rdw h i l e
t u r n i n g t h e h e a d b a c k t o l o o k ove r on e s h ou l d e r (Mu g i t a n i 19 8 7, 114). O r i t m ay b e l i k e t h e c r ou c h-

i n g t i g e r e x e rc i s e i n t h e Fi ve A n i m a l s ™ Fr o l i c a s d e s c r i b e d i n t h e
Ya n g x i n g y a n m i n g l u
 (s e e c h . 5
b e l ow).A sfo rt h eﬁow lt u r n ,ﬂt h et r a n s l a t i ono ft h ew o r l dfo rﬁow l ﬂfo l l ow sD eWo s k i n19 8 3,139.˜ e

m o d e r n m a s t e r N i Hu a- c h i n g h a s a n e x e rc i s e c a l l e d ˜ e I m m o r t a l I m i t a t i n g t h e O w l Tu r n i n g It s

He a d , w h i c h i nv o l ve s s i t t i n g w i t h t h e fo o t o f on e l e g pr e s s i n g i nt o t h e t h i g h o f t h e o t h e r l e g , t h e n

l e a n i n gfo r w a rda n dt u r n i n gt ol o o kove rt h ee x t e n d e dl e g( N i19 8 9,47).

11.  ˜ e
Z h e n™g a o
h a s s o m e a d d i t i on a l d e t a i l s on t h i s p a r t o f t h e pr a c t i c e . It n o t e s t h a t t h e e x e rc i s e
s h ou l d b e d on e w h i l e k n e e l i n g u pr i g ht a n d t h a t on e s h ou l d l i ˛ t h e g a z e u p w a rd a n d pu t s o m e pr e s -

s u r e on t h e h a n d s a t t h e n e c k w h i l e t w i s t i n g t o t h e r i g ht a n d l e ˛ . ˜ e pr a c t i c e , i t s ay s , s t a bi l i z e s

b l o o d ˚ ow a n d pr e ve nt s h a r m f u l w i n d s f r o m e nt e r i n g t h e b o d y, t hu s c ont r i bu t i n g t o a s t a t e o f ﬁn o

d e a t ha n dn od i s e a s e ﬂ(9.10 a).

D o t h i s e nt i re s e qu e nc e e ve r y mor n i n g a nd e ve n i n g , for at le a s t t h re e t i me s . I f
c a nd omore ,s omuc ht heb e t t e r.(2 . 4 b)
˜ i sp at t er ni nt e g r at e st hemores u bt leener g yworkofs w a l low i ngt hes a l i v a
a nd hold i ng t he bre at h w it h phy sic a l movement s si m i l a r to t ho s e i n t he Br a h-
m a n ic a nd L ao z i s e quenc e s . L i k e t he l at t er, t he y a re re p e at e d t h re e t i me s e a c h .

˜e movement s a c t i v at e t he mu s c le s of t he f a c e , ne c k , a nd upp er b o d y a nd pro -

v id eb a sict w i s t sa nds t re t c he s .L i k et hesi mplemove sd e s c r ib e di nt he
Z h e n z h o ng
ji ,
t he ys t i mu l at et he
qi
i nt hee a rlymor n i ng ,a l low i ngpr a c t it ioner stob ev ibr a nt
a nda c t i vet h rou g houtt he i rd ay.
I na d d it ion ,t he
Ya ng x i ngya nmi ngl u
 a l s o  h a s  a  s e a t e d  s e q u e n c e  t o  b e  e x e c u t e d  i n
ﬁ lo˛ y p o s e ﬂ (
ju n z u o
zD
), w h ic h t he
I s hinp ˜
 expla ins as fol lows: ﬁIf you sit in t he
lot u s p o s t u re w hen it i s c old , you w i l l w a r m up but t hen you r le gs w i l l go to s le e p. Sit

lo˛ ybyop en i ngt hele gsi ntoac h a r a c t er‚e i g ht ™(
ba

6
)  p o s i t i o n .  ˜ i s  w i l l  d r i v e  o u t  t h e
cold a nd a l lev iate t he ˝ve k inds of pi lesﬂ (ch. 27). In ot her words, it is a w ide-a ng led,

s a mu r a i- s t y lek ne e l i ngp o s t u re ,w it ht h i g h sop ene dsid e w ay s .I nt h i sp o sit ion ,a d e pt s

a retop er for me i g htpr a c t ic e s ,a ga i nt i me di nt hee a rlymor n i ng .˜et e x ts ay s ,
S iti nlo ˛ yp o s ea nds up p or tyou rhe a dw it hyou rle ˛h a ndu nd e ryou rc h i n
1.

a ndyou rr i g hth a nda b ovet hehe a d .Hold i n gt hehe a d ,s h a k et heb o d ya ndt he
h a nd sw it hv i gor.R e p e att h re et i me s .R e ve r s es id e s .˜ i se l i m i n at e ss le e pi ne s s

a ndf at i g u e .

I nt hee a r l ymor n i n g ,b e fores u n r i s e ,s iti nlo ˛ yp o s ef a c i n gs out ha ndpl a c e
2 .

b ot hh a nd sonyou rt h i g h s .S h a k et heb o d yw it hv i gor.R e p e att h re et i me s .˜ i s

w i l lhe lpm a i nt a i nar a d i a nc ea ndg lo s s i ne s si nt hef a c e .

I nt hee a r l ymor n i n g ,b e foreyouge tupt oc om ba ndw a s h ,s iti nlo ˛ yp o s ea nd
3.

pl a c eyou rr i g hth a ndc ove re dbyyou rle ˛h a ndonyou rle ˛t h i g h .L e a n

for w a rdw it hv i gor,pre s s i n gi nt ot hele ˛t h i g h .R e p e att h re et i me s .R e ve r s e

a ndre p e att h re et i me sont heot he rs id e .

I nt e r l a c e  t h e  h a n d s ,  s t r e t c h  t h e m  f o r w a r d ,  a n d  p u s h  s t r o n g l y.  R e p e a t  t h r e e  t i m e s .
4 .

I nt e r l a c et heh a nd sa g a i n ,pre s st he mi nt ow a rdt hec he s t ,a l low i n gt hee l b ow s
5.

t omovefor w a rda ndpu s h i n gt he ms t r on g l yt o ge t he r.R e p e att h re et i me s .

P u l lt hele ˛shou lderbac kw h i lec u rl i ngt her ig htshou lderfor w a rd .Wit ht he
6 .

s a mes t reng t hitwou ldt a ketod r awa˝ ˛ e en-p ou ndb ow,d r awt heb oww it ht he

r i g h t  h a n d ,  c o n s t a nt l y  m a i nt a i n i n g  t h e  l e v e l  o f  e x e r t i o n .  R e p e a t  a n d  r e v e r s e .

Pl a c eyou rr i g hth a ndont he˚ o ora ndr a i s eyou rle ˛h a ndupt opu s hs t r on g l y
7.

a g a i n s tt hes k y.R e p e ata ndre ve r s e .

Cu rlyou rha nd si nto˝ s t sa ndpu nchfor w a rdr ig hta ndle ˛ .Dot h re es e t sof
8 .

s e v e n  f o r  e a c h  s i d e .  C u r l  t h e  l e ˛  h a n d  i nt o  a  ˝ s t  a n d  s t r o n g l y  g r i p  t h e  ˝ n g e r s

w h i lemov i ngt heha ndupt hebac k .Re p e att h re et i me s ,t hendot hes a mew it h
t her i g hth a nd .˜ i sw i l lhe lpe l i m i n at el a b ore d
qi
 f r o m  t h e  b a c k ,  s h o u l d e r
bl a d e s ,s hou ld e r s ,a nde l b ow s .˜ emoreo ˛ e nyoure p e att hee x e rc i s e ,t heb e t t e r.
W h i le prov id i ng s ome s t re t c he s i n t he le gs t h rou g h t he b a sic w id e -a ng le d
p o s t u re ,t h i ss e quenc ei sm a i n lya nupp erb o d yworkout ,mov i ngdow nf romt he
he a d t h rou g h t he f a c e , s hou ld er s , c he s t , a r m s , w a i s t , a nd b a c k . It i nc lud e s b o d y

s h a k e stoen h a nc e
qi
-˚owa ndenc ou r a ge spr a c t it ioner stob enda ndt w i s tt hed i f-
ferent p a r t s , op en i ng t he joi nt s a nd re le a si ng t he mu s c le s . I n a fe w i n s t a nc e s t he

t e x t a l s o not e s c ond it ion s i mprove d by t he pr a c t ic e , s uc h a s f at i g ue , f a c i a l c om-

ple x ion ,a ndl a b ore d
qi .
I nl i new it ht heover a l lt end enc ytoge a rhe a l i nge xerc i s e s
tow a rd i m mor t a l it y, howe ver, t he s e a re not me d ic a l c ond it ion s but w ay s of s e l f-

i mprovement i n pre p a r at ion for a d v a nc e d s t at e s , w h ic h a re d e s c r ib e d i n Su n™s

C u n s h e n l i a n q i mi ng.
 A s t rong fo c u s on t he pu r i ˝c at ion a nd t r a n s c end enc e of

s pi r it , t h i s t e x t b e g i n s by out l i n i ng t h at one ˝ r s t ne e d s to d i m i n i s h t he d ie t a nd

c ome to a p oi nt w here d e e p, c on s c iou s bre at h i ng a nd s w a l low i ng of s a l i v a c a n

re pl a c ea l lfo o di nt a k e(s e eA r t hu r2 0 0 6).˜et e x ts ay s ,
I f you w a nt t o le a r n t he t e c h n iqu e of re ˝ ne me nt of
qi
 a s d e s c r i b e d he re , you mu s t
˝ r s tofa l ls t ope at i n gg r a i n s .˜ e nfo c u syou rm i ndc a l m l yont heO c e a nof
Qi ,
 v i s u
-
a l i z e t he s pi r it i n t he c i n n a b a r ˝ e ld , c ont r ol t he m i nd , a nd pu r i f y you r t hou g ht s .
W he nt heO c e a nof
Qi
i sre ple n i s he d ,youw i l la lw ay sfe e ls at i at e dn at u r a l l y.(1a)
From here prac t it ioners shou ld focus t he m i nd on one objec t a nd ga i n cont rol
over it, lead i ng it f rom a n i nit ia l state of ﬁmuch ag itat ion a nd l it t le t ra nqu i l it y ﬂ
t h roug h ˝ve pha ses to bei ng ﬁt u r ned ent i rely towa rd pu r it y a nd t ra nqu i l it y.ﬂ On ly

w hent hem i ndi sc omple t e lyc a l ma ndc ont rol le dc a nt heh i g hers t a ge sofi m mor t a l
-
it yb eent ere d ,w h ic hle a dt h rou g ht here c over yofayout h f u lapp e a r a nc ea ndv i gor
-
ous body to ex tended longev it y of even a t housa nd yea rs a nd event ua l ly to ﬁta k i ng

up residence nex t to t he Jade Emperor of t he Great Dao i n t he Nu m i nous Rea l mﬂ

(3a). ˜ is for m of ot her world ly ex istence is t hus t he u lt i mate goa l of t he complex

i nteg rated system of hea l i ng , sel f-cu lt ivat ion, a nd t ra nscendence presented i n Su n

Si m i ao™s work . E xerc i s e s pl ay a c r uc i a l role i n b ot h t he he a l i ng a nd c u lt i v at ion a s
-
p e c t s ,s upp or t i ngt heque s tforlongl i fea ndpre p a r i nga d e pt sfort heh i g hers t a ge s .
Si m aC he ng z he n
He a l i nge xerc i s e spl ayasi m i l a rrolei nt heworkoft heot herm ajor˝ g u rei nTa ng

longe v it yt e c h n ique s ,Si m aC heng z hen
ùÍ ˝
(6 47Œ735),t het we l ˛ hp at r i a rc h

ofH i g he s tC l a r it yD aoi sm(s e eE nge l h a rdt19 87,35 Œ 61;C hen2 0 0 0 ,9 4 Œ95).An a-
t i ve of Hen a n , he w a s a d e s c end a nt of t he i mp er i a l hou s e of t he Ji n d y n a s t y t h at

r u le d C h i n a i n t he t h i rd a nd fou r t h c ent u r ie s . Even a ˛ er lo si ng t he t h rone , t he

f a m i ly rem a i ne d at t he top of t he o˙c i a l h ier a rc hy : Si m a™s g r a nd f at her s er ve d a s

a s en ior gover nor u nd er t he Su i , a nd h i s f at her w a s a h i g h-r a n k i ng o˙c er u nd er

t he Ta ng . Tr a i ne d we l l i n t he c l a s sic s a nd a r t s of t he gent lem a n , s uc h a s c a l l i g r a-

phy a nd p o e t r y, Si m a i s d e s c r ib e d i n t he s ou rc e s a s a h i g h ly pre c o c iou s a nd ver y

i nt e l l i gentc h i ld .S omee venc l a i mhew a sa bletos p e a katbi r t h .
St i l l ,r at hert h a nd e d ic at i ngh i m s e l ftos t a nd a rdC on f uc i a ns er v ic e ,heopt e d
forac a re eri nD aoi sm ,w h ic hi nt hee i g ht hc ent u r yh a dr i s entoo˙c i a ls t at u sa nd

w a s t he m a i n re l i g ion a s s upp or t e d by t he s t at e . He b e ga n h i s D aoi s t s t ud ie s on

Mou nt S ong
Õ^
, t he c ent r a l of t he ˝ ve s a c re d mou nt a i n s , w h ic h i s ne a r Luoy-
a ng i n h i s n at i ve Hen a n . At t he a ge of t went y- one , i n 6 69, he u nd er went D aoi s t

ord i n at ion u nd er Pa n Sh i z heng
p…%³
(d . 6 8 4), t he e le vent h p at r i a rc h of H i g h-
e s tC l a r it ya ndd i re c ts uc c e s s orofTaoHong ji ng ,t he˝ r s to˙c i a lle a d era ndm a i n

c o ord i n ator of t he s c ho ol . C ont i nu i ng h i s c l i mb t h rou g h t he D aoi s t h ier a rc hy

a nd a b s or bi ng a l l t he e s ot er ic r it e s a nd s c r ipt u re s of t he d i ˆerent s c ho ol s , Si m a

w a sc ho s entos uc c e e dh i st e a c hera st we l ˛ hp at r i a rc hi n6 8 4 .I nt h i srole ,heu n-

d er s to o d h i m s e l f ver y muc h a s a n he i r to Tao Hong ji ng , w hom he si nc ere ly ven-

er at e d a nd v a r iou s ly pr a i s e d i n h i s w r it i ngs . Mov i ng t he he a dqu a r t er s of t he

s c ho ol , he s e t t le d on Mou nt Tong b o
Ï
9^³
i n t he Ti a nt a i
ı
r a nge i n Z he -
ji a ng ,re t u r n i ngtow hereﬁatt heb e g i n n i ngoft he˝ ˛ hc ent u r y,t heH i g he s tC l a r-

it yt e x t swereprop a gat e dfort he˝ r s tt i me ﬂ(St r ic k m a n n19 81,3 4).
Si ma Chengz hen wa s i nv ited to cou r t fou r t i mes: ˝ rst by Empress Wu (r.
69 0 Œ70 5),t hen ,i n711,byE mp erorRu i z ong(r.710 Œ711).˜ i semp erorbu i ltamon
-
a ster y for h i m i n t he Tia nta i Mou nta i ns, a nd one of h is d aug hters bec a me Si ma

C heng z hen™sd i s c iple .˜erem a i n i ngt woi nv it at ion swerei s s ue dbyE mp erorXu a n
-
z ong(r.712Œ756)i nt heyea rs721a nd727.˜eemperor,whowa sa lsot herecipient

ofad i v i nes worda ndm i r rorc a s ta ndeng r ave dbySi m a ,
12
t houg htver yh ig h lyoft he
D aoi s t m a s t er a nd ord ere d h i m to t a k e up re sid enc e on Mou nt Wa ng w u
Æ 	â^
,
w h ic h w a s c lo s er to t he c apit a l . It w a s a l s o one of t he t en m ajor g rot to he aven s of

Daoism, t houg ht to con nec t t he world of t he l iv i ng w it h t hat of t he i m mor ta ls. ˜e

emp erorh a dal a r gemon a s t er yere c t e dt here ,t heYa ng t a ig u a n
z Uˆ ³
(Su n l itTer
-
raceMona ster y),a ndSi maChengz henspentt helaterpa r tofh isl i fet here(˝g.15).
L i keSu nSi m iao,het r aveledw idely,propa gat i ngDaoistteach i ngsa ndseek i ng
out lea r ned ma sters . He wa s wel l versed i n med ic a l k nowled ge a nd enga ged i n t he
12 .  ˜ e a r t w o r k a n d i n s c r ip t i on s on t h e m i r r o r a n d s w o rd pr e s e nt e d b y S i m a t o t h e e mp e r o r a r e
s t u d i e di nF u k u n a g a19 73,S c h a fe r19 7 9.

va r iou s longe v it y pr ac t ice s , abst a i n i ng f rom g r a i ns for ex tended per iod s , t a k i ng
her b a l me d ic i ne s to en h a nc e a nd t r a n s for m h i s
qi ,
 a nd u nder t a k i ng phy sic a l a nd
bre at h i nge xerc i s e s .Howe ver,u n l i k eSu nSi m i ao,w hoh a dapre dom i n a nt lyme d i
-
c a lfo c u s ,Si m a™sent i repr a c t ic ew a ss t e e p e di nt here l i g iou sd i men sionoft het e a c h
-
i ng:con nec tedata l lt i me sw it ht hedeit ie si nt hebodya ndt heheavensa ndclosely

i nt erl i n k e d w it h r it u a l pr a c t ic e s , t a l i sm a n s , a nd i nc a nt at ion s . Wit h i n t h i s f r a me
-
work, he bec a me k now n for h is ex t r aord i na r y powers . For ex a mple , a stor y i n h is

biog r aphy i n t he t ent h- c ent u r y c ol le c t ion
Xu x i an z hu an

ˇ[Øı³
(Supplement a r y
I m mor t a l s™  Bio g r aph ie s ,
DZ
 295; Pen ny 2 0 0 0, 121; S ch ipper a nd Verel len 2 0 0 4 ,
4 29)tel lshowhea nda not herDaoistcelebr atedt hefa l lpu rgat ionr ite sa nd ,a ˛era

rou ndofleng t hyr it u a l s ,wenttos le e pa rou ndm id n i g ht :
Sudden lyt heDaoi s the a rdas ou nd .Its e eme da si fasma l lch i ldw a sre c it i ngac la s sic a l
te x t a nd a s i f b el l s of gold a nd jade were s ou nd i ng. He c ol le c te d h i s c lot he s a nd c re pt

c l o s e r  t o  e x a m i n e  t h e  s o u r c e  o f  t h e  s o u n d .  ˜ e n  h e  s a w  a  m i n i a t u r e  s u n  o n  S i m a ™s  f o r e
-
h e a d .  I t  w a s  a b o u t  t h e  s i z e  o f  a  c o i n  a n d  s p r e a d  a  b r i g h t  r a d i a n c e .  H e  s t e p p e d  c l o s e r  a n d

l i s t e n e d  c a r e f u l l y.  ˜ e  s o u n d s  c a m e  f r o m  S i m a™s  h e a d .  (1. 2 a ;  E n g e l h a r d t  19 8 7,  41)

˜at is to s ay, Si ma™s Daoist powers were such t hat t he deit ie s were pre sent w it h i n
h i sb o d yata l lt i me s ,e vendu r i ngs le e p.˜e yweres oprom i nentt h att he i rr a d i a nc e

i s s ue df romh i she a da ndt he i rc h a nt i ngc ou ldb ehe a rde venw it hord i n a r ys en s e s .
Not on ly i nvolved w it h r it ua ls a nd devot ion, Si ma Chengz hen a s pat r ia rch of
t he lead i ng Daoist school a lso engaged i n f requent i nterac t ions w it h t he a r istocrats

oft het i me.Hehadma nyclosef r iendsw it hwhomheexcha ngedpoemsa ndlea r ned

d iscussions, a nd he went out of h is way to ma ke Daoist teach i ngs ava i lable to lay

a d e pt s . H i s work
Zu o wa ng l u n

D qõ³
(O n Sit t i ng i n O bl i v ion ,
DZ
 1036; t rl. Koh n
19 87) i s a n out l i ne of s e ven s t e p s t h at c a n b e at t a i ne d i n D aoi s t me d it at ion , i nc lud
-
i ng t he s uc c e s s f u l i nt erc e pt ion of k a r m ic c au s e s , c ont rol over t he m i nd , a d e t a c h
-
ment f rom t he a ˆ a i r s of ord i n a r y l i fe , a t r ue v i sion of w h at l i fe a nd d e at h a re a l l

a b out , a nd a s en s e of onene s s w it h t he D ao. ˜e pr a c t ic e s c lo s e ly e c ho Bud d h i s t

me d it at iont e c h n ique sof
s am ath ˚ - v i pa s yan ˚
o r  i n s i g h t  m e d i t a t i o n  ( s e e  K o h n  1 9 8 9 b )
a staug htespecia l lyi nt heTia nta ischool,centeredont hever ymou nta i nwhereSi ma

spentagoodpa r tofh isl i fe.˜etex t ,wh ichappea rsi nar ud i menta r y˝ rstversioni n

a n i nscr ipt ion of t he ea rly n i nt h cent u r y, may wel l go back to lec t u res Si ma gave to

a na r istocrat icaud iencei nhopesofwea n i ngt hemawayf romt hejoysoft hesenses

a n d  g u i d e  t h e m  t ow a r d  t h e  d e l i g ht s  o f  t h e  D a o .  A s  h e  s ay s  i n  h i s  pr e f a c e ,
Pe oplet e ndt oh at et hes u ˆ e r i n g sofl i fea ndd e at h ,ye tt he ylovet ob ei nvol ve di na f-
f a i r s .˜ e yhonorword sd e a l i n gw it ht heD a oa ndit sv i r t u e ,ye tt he yt a k ea nya c t u a l

pr a c t ic e ve r y l i g ht l y. D e l i g ht e d by c olor s a nd ˚ avor s , t he y t h i n k t he y re a l i z e t he i r

w i l l .Att hes a met i me ,t he yd e me a npl a c id ne s sa ndpl a i n ne s sa ss t re t c h i n gt hel i m it s

of d i s g r a c e . ˜ e y r u n a ˛ e r r a re t re a s u re s a nd h a g g le ove r t he h a p pi ne s s of a f ut u re

l i fe ,w h i lebyg i v i n gre i nt od e ˝ l i n gp a s s ion st he yw a s t et heD a ot he yc ou ldh avenow

i nt h i sve r yb o d y.

.

.

.
˜ e
Mi a o z h e n j i n g
[S c r ip t u re of Wond r ou s Pe r fe c t ion] s ay s : ﬁHu m a n b e i n g s
a lw ay s lo s e t he D a o, t he D a o ne ve r lo s e s t he m . Hu m a n b e i n g s c on s t a nt l y re j e c t l i fe ,

l i fene ve rre j e c t st he m .ﬂNou r i s h i n gl i fet he re forec e nt e r sa r ou ndnotlo s i n gt heD a o.

P r a c t ic i n g t he D a o me a n s m a i n l y t o w at c h out not t o lo s e l i fe . ˜ i s w ay one c au s e s

l i fe a nd t he D a o t o pre s e r ve a nd t o g u a rd e a c h ot he r, t o ne ve r p a r t c omp a ny. ˜u s

onec a nl i velon g .(pre f .1a b ;Ko h n19 87,83 Œ 8 4)
R at her t h a n emph a si z i ng t he u lt i m at e go a l of i m mor t a l it y, Si m a here a d vo c at e s
D aoi s t pr a c t ic e a s a w ay to long l i fe a nd i n ner t r a nqu i l it y, enc ou r a g i ng h i s aud i-

enc etos e eb e yondt hea ˆ a i r sa ndpro˝t soford i n a r ye x i s t enc e .
˜ i s c onc er n w it h m a k i ng t he t e a c h i ngs a c c e s sible i s a l s o e v id ent i n h i s
m ajorworkonlonge v it ypr a c t ic e s ,t he
Fu q iji ng y il u n

Ú ÛXÄ€õ³
( ˜eE s s ent i a l
Me a n i ng of
Qi
-A b s or pt ion), w h ic h out l i ne s t he d i ˆerent a s p e c t s of phy sic a l c u l-

t i v at ion i n n i ne s t e p s , pl a c i ng t he mo s t a d v a nc e d ˝ r s t .
13
 Ac c ord i ng to t h i s , a nd
re a d i ng t he t e x t i n re ver s e d ord er, one s hou ld b e g i n by e s t a bl i s h i ng a c le a r d i a g-
no si s ,d e ˝ n i ngone ™sphy sic a lc ond it iona ndt a k i ngs p e c i a lc a retos p otl at entd i s -

e a s e st h atm ayer upti nt hef ut u re .I nas e c onds t e p,ones hou ldt re att he s ed i s e a s e

t end enc ie sw it hv a r iou s
qi
-b a l a nc i ngme t ho d s ,t henmoveontoener g i z et he˝ ve
i n ner or ga n s , m a k i ng s u re t he y s tore a mple
qi ,
 a nd t a k e c a re to l i ve i n mo d er a-
t ion ,avoid i nge xc e s si ves t r a i noremot ion s .
Mov i ng i nto t he more re ˝ ne d le ve l of pr a c t ic e a nd s t a r t i ng to enga ge w it h
i m mor t a l d i men sion s , i n s t e p ˝ ve one c a n g r a du a l ly b e g i n to re pl a c e ord i n a r y

fo o d w it h her b a l c onc o c t ion s , a l low i ng t he b o d y to c le a n s e a nd re ˝ ne it s e l f a s it

op en s up to more s u bt le s t at e s . ˜ i s , t hen , c a n b e s upplement e d w it h ﬁ t a l i sm a n

w at er ﬂ (t he rem n a nt s of a bu r nt t a l i sm a n m i xe d w it h w at er). Ta k i ng t h i s , a d e pt s

a l i g n t hem s e l ve s w it h t he h i g her ener g ie s of t he c o smo s . ˜e l a s t t h re e s t e p s i n-

vol vehe a l i nge xerc i s e s ,t hea b s or pt ionof
qi ,
a ndt hei nge s t ionoft he˝ ves prout s ,
t he pu re ener g ie s of t he ˝ ve d i re c t ion s of t he u n i ver s e , w h ic h ˝ r m ly pl a c e s t he

a d e pti ntot hel a r gerc o sm icc ont e x toft heD ao.
Si mah i msel fengagedi nt heseprac t icesa ndl ivedalonga ndhea lt hyl i fe.W hat
i smore ,a c c ord i ngtot hebiog r apher s ,heby p a s s e dd e at hi nawe l l- orc he s t r at e dc er
-
emonyofa scension.InJu neof735,a ˛era n nou nci ngh isi m m i nentt ra nsfor mat ion

for t r a n s fer to a n o˙c i a l p o s t i n t he c e le s t i a l a d m i n i s t r at ion , he s at qu ie t ly i n me d i
-
t at ion a nd , a c c omp a n ie d by w h it e c r a ne s , pu r ple c loud s , a nd c e le s t i a l mu sic , a s
-
cendedtoempt i ness,va n ish i ngbeforet hea stou ndedeyesofh isd isciples(Engel ha rdt

1987,51).˜eDaoistma stert husret u r nedtoh ist r uehomeabovet heclouds.
He a l i ngE xe rc i s e sa ndt heA b s or pt ionof
Qi
A monga l lSi m a™sw r it i ngs ,he a l i nge xerc i s e sapp e a rm a i n lyi nt he
Fu q iji ng y il u n .

Here t he y a re c lo s e ly c on ne c t e d w it h t he me d it at i ve a b s or pt ion a nd v i s u a l i z e d

c i rc u l at ion of
qi .
 To b e g i n , i n t he s e c t ion on t he t re at ment of d i s e a s e s he re c om-
mend s ,l i k et he
Ya ng x i ngya nmi ngl u ,
t h atones hou ldfo c u sone ™sat t ent ionont he
a i l i ng a re a , fol low i ng t he
qi
 a s it go e s t here a nd u si ng it to d i s p e l t he p erc e i ve d
blo c k a ge .Si m as ay s ,
I fyouh avea na c h i n gors orehe a d ,lo o s e nt heh a i ra ndc om bitw it hv i gorfors e ve r a l
hu nd re d s t r ok e s , t he n s h a k e t he he a d t o t he le ˛ a nd r i g ht s e ve r a l t e n t i me s . Ne x t ,
13.˜ ec o mp l e t et e x ti sfou n di n
Yu n j iq i q i a n
57.˜ e˝ r s tt w os e c t i on sa l s oa p p e a ri n
DZ
27 7,w h i l e
t h e r e m a i n i n g s e ve n a r e c ont a i n e d i n
DZ
8 3 0 (s e e S c h ip p e r a n d Ve r e l l e n 2 0 0 4 , 373 Œ374). ˜ e t e x t i s
s t u d i e da n dt r a n s l a t e dw i t ha mp l ea n n o t a t i oni nE n g e l h a rd t19 8 7.

i n h a led e e pl y,pl a c et heh a nd sont hene c ka ndholdt i g ht ,t he nl i ˛t hehe a dup,pre s s -
i n ga g a i n s tt heh a nd s .
A l s o, v i s u a l i z e t he
qi
 a s it ˚ ow s i nt o you r br a i n , t he n le t it pu s h a l l w ay w a rd
e ne r g i e soutt h r ou g ht het opoft hehe a da ndot he rb o d yop e n i n g s ,a l low i n gt he mt o

d i s s ip at ea ndd i s p e r s e .Fol low i n gt h i s ,re le a s et heh a nd s ,movet he
qi
e ve n l yt h r ou g h
t he e nt i re b o d y, a nd re p e at t he e x e rc i s e . O nc e you fe e l s we at e r up t i n g on t he he a d

a nd not ic e t h at t he a i l i n g a re a b e c ome s op e n a nd p e r me a ble , you h ave re a c he d you r

go a l .(2 3b Œ2 4 a ;E n ge l h a rdt19 87,182)
Si m i l a r t e c h n ique s , s upplement e d w it h her b a l reme d ie s a nd v a r iou s b end s a nd
s t re t c he s , w i l l a l s o work i n ot her p a r t s of t he b o d y a nd t he i n ner or ga n s . How-

e ver,i nt hec a s eofc h ron icc ond it ion st he yw i l lon lya l le v i at ebutnotc u re .
A not her he a l i ng me t ho d w it h
qi
 i s to ﬁenc lo s e t he
qi
ﬂ by hold i ng t he bre at h
a nd k e e pi ng it i n t he b o d y for a prolonge d p er io d , u nt i l s we at a r i s e s , w h ic h w i l l

pu r get hes y s t emf romu nw a nt e di n ˚uenc e s .Si m ament ion st h i son lybr ie ˚ y,but

t he
Ya ng x i ngya nmi ngl u
h a ss omed e t a i l s:
E nc lo s e t he
qi
 a nd d o not bre at he . Me nt a l l y c ou nt [t he he a r t b e at] t o t wo hu nd re d ,
t he n e x p e l t he
q i
by e x h a l i n g t h r ou g h t he mout h . A s you bre at he l i k e t h i s for a n i n -
c re a s i n g nu m b e r of d ay s , you w i l l ˝ nd you r b o d y, s pi r it , a nd a l l t he ˝ ve or g a n s a re
d e e pl y at p e a c e . I f you c a n e nc lo s e t he
qi
 t o t he c ou nt of 2 5 0 , you r F lowe r y C a nop y
w i l l b e br i g ht . [Not e : ˜ e F lowe r y C a nop y i s t he e ye br ow s (a l s o t he c on s t e l l at ion

C a s s iop e i a).] You r e ye s a nd e a r s w i l l b e p e rc e p t i ve a nd c le a r, a nd you r b o d y w i l l b e

l i g hta ndf re ef r omd i s e a s e ;not h i n gw ay w a rdw i l lb ot he ryoua nymore .(2 . 2 b)
A s s u m i ng a b out e i g ht y he a r t b e at s p er m i nut e , a c ou nt of 25 0 wou ld me a n hold-
i ngt hebre at hfort h re em i nut e s ,w h ic hi squ it elonga ndc a nwe l lle a dtot hehe a l-

i ngs we atenc ou r a ge dbyt het e x t s .
O n a d i ˆerent not e , Si m a re c om mend s t he a b s or pt ion of s ol a r ener g ie s for
he a l i ng .Hes ay s ,
I n ge ne r a l , t o t re at a i l me nt s pr a c t ic e r i g ht a ˛ e r s u n r i s e a nd pre fe r a bl y w he n t he
we at he ri sc a l ma ndm i ld .S itups t r a i g ht ,f a c et heSu n ,c lo s eyou re ye s ,c u r lt heh a nd s

i nt o ˝ s t s , a nd c l ic k t he t e e t h n i ne t i me s . ˜ e n v i s u a l i z e t he s c a r le t br i l l i a nc e a nd

pu r ple r ay s of t he Su n , pu l l t he m i nt o t he b o d y a s you i n h a le , a nd s w a l low t he m .

E nv i s ion t h i s he a l i n g e ne r g y e nt e r i n g t he i n ne r or g a n or a re a of t he b o d y t h at i s a f-

˚ ic t e dbyt hea i l me nt(
Yu nj iq i q i a n
57. 2 3 a b ;E n ge l h a rdt19 87,181)
H i g h lysi m i l a rme t ho d sre app e a ri nt he
Fu q iji ng y i nl u n
i nt hes e c t ionﬁHe a l-

i ng E xerc i s e s ,ﬂ pl a c e d b e t we en ﬁ Ta l i sm a n Wat er ﬂ a nd ﬁ ˜e A b s or pt ion of
Qi .
ﬂ
HereSi m aemph a si z e st h att heb o d yne e d stob emove dtob ehe a lt hy,ju s tl i k eﬁa
do or h i nge do e s not r u s t ﬂ (14 b), a nd t h at t he d i ˆerent p a r t s a re c lo s e ly i nt er re -

l at e d , s o t h at s en s or y f a c u lt ie s c on ne c t to s k e le t a l s t r uc t u re s a nd i n ner or ga n s to

b o d y˚u id s .Hes ay s ,
˜ eb one sc or re s p ondt ot hee ye s ;t heb onem a r r owm at c he st hebr a i n ;t hes i ne w sa re
re l at e dt ot hej oi nt s ;a ndt heblo o di sl i n k e dw it ht hehe a r t .A l lt hed i ˆ e re ntk i nd sof

q i
b e lon g t o t he lu n g s . ˜u s wor k s t he i nt e r re l at e d a c t ion of t he fou r l i m b s a nd t he
e i g ht m aj or j oi nt s . R e a l i z i n g t h i s , u nd e r s t a nd t he h a r m d one by t he ˝ ve l a b or s a nd

t hene e dforpr op e rmove me nta ndre s t .(14 b)
R at hert h a na na s s emblyofd i ˆerentp a r t st h ata retob ehe a le dw it ht hehe lp
of c onc ent r at e d
qi
-movement s or hold i ngs , t he b o d y here app e a r s a s a n i nt r ic at e
ne t workt h atne e d stob eu nd er s to o da sonew holea ndmove di nc lo s ec o ord i n a-
t ion , a l l t he d i ˆerent p a r t s i n ˚uenc i ng a nd a ˆe c t i ng e a c h ot her. A s he s ay s , ﬁI n

t he hu m a n b o d y a b ove a nd b e low d e p end on e a c h ot her, r i s e a nd f a l l c h a nge

rhy t h m ic a l ly ﬂ(15 a).Het henre c om mend st h atonepr a c t ic ee xerc i s e sre g u l a rlyi n

t hee a rlymor n i nghou r s ,b e g i n n i ngw it ht heu s u a lpre p a r at ion :
L o o s e nyou rh a i ra ndbr u s hiti na l lfou rd i re c t ion s ,t ouc h i n gt het opoft hehe a d3 65
t i me s .˜ e ne it he rs pre a dt heh a i rb a c kort i eiti nt oalo o s ek not .Ne x t ,bu r ni nc e n s e ,

f a c e e a s t , a nd k ne e l upr i g ht . M a k e you r h a nd s i nt o ˝ s t s , c lo s e you r e ye s , a nd fo c u s

you r t hou g ht s on t he s pi r it . C l ic k t he t e e t h 3 6 0 t i me s , re l a x t he b o d y, a nd a l low t he

bre at ht ob e c omee ve n .(15 a b)
Fol low i ng t h i s , he h a s a s er ie s of s t re t c he s for t he a r m s a nd c he s t , u nd er t a k en i n
e it heras e at e dork ne e l i ngp o sit ion(˝ g .16).
Holdt hebre at hw h i lei nt e r l a c i n gt he˝ n ge r s .R e ve r s et hep a l m sa nds t re t c h
1.

b ot ha r m sv i gor ou s l yfor w a rdt of u l le x t e n s ion ,pu l l i n gt hes hou ld e r sa nd
pu s h i n ga g a i n s ta ni m a g i n a r yre s i s t a nc e .Hold .

R a i s et hea r m s ,t u r nt hep a l m souta nds t re t c hupw a rdt of u l le x t e n s ion .
2 .

L owe rt hele ˛a r ma ndu s eitt ol i ˛t her i g hte l b ows t r on g l y,c au s i n gt hele ˛
3.

e l b owa nds hou ld e rt ob epre s s e db a c kove rt het opoft hehe a d .

L owe rt hele ˛a r ma ndpre s sitd ow nw a rdw it hforc e[w h i les t i l lpre s s i n gt he
4 .

r i g hta r mupw a rd].

P u s ht hele ˛h a ndt ow a rdt hele ˛ ,op e n i n gt her i g hta r mpita ndl i ˛ i n gt her i b s .
5.

R e ve r s e .L i ˛t hele ˛a r mb a c kup,t he nlowe rt her i g hta ndp e r for mt he
s e qu e nc e[3 Œ5]ont heot he rs id e .

L owe rb ot ha r m s ,i nt e r l a c et he˝ n ge r sb e h i ndt hehe a d ,a ndl i ˛t hee l b ow s ,
6 .

op e n i n gt hec he s ta nda l low i n gt hehe a dt of a l lb a c k .A lt e r n at i n gt hea r m sa nd

he a db a c ka ndfor t h ,s t re t c ht he mv i gor ou s l yi nb ot hd i re c t ion s .

Ke e pi n gt he˝ n ge r si nt e r l a c e datt hene c k ,lowe rt hee l b ow ss l i g ht l y,t he nt w i s t
7.

t het or s ot ot her i g hta ndle ˛ .

Toc lo s e ,pl a c et heh a nd sont hek ne e sa nds u bt l yblowoutt he
8 .

qi ,
a l low i n gt he
bre at ht o˚ owf re e l y.
S t a r ta g a i nf r omt heb e g i n n i n g .C omple t eat ot a loft h re ec yc le s .
˜e e xerc i s e s op en t he upp er b o d y, re le a si ng
qi
 blo c k a ge s f rom t he a r m s ,
ne c k , a nd c he s t a re a s a nd t hu s re a d y i ng t he pr a c t it ioner for t he more i nt r ic at e
pr a c t ic eoft hea b s or pt ionof
qi ,
w h ic hc a non lyb eu nd er t a k ena ˛ eroneh a sﬁ˝ r s t
he a le d a l l b o d i ly a i l ment s a nd i l l ne s s e s to a l low t he or ga n s a nd v i s c er a to op en

up i n f re e ˚ow a nd t he l i mb s to b e at re s t a nd i n h a r mony ﬂ (5b). W h i le e a rl ier

t e x t s t end to i nc lud e
q i

-a b s or pt ion i n t he pr a c t ic e of e xerc i s e s , for Si m a C heng-
z hen it i s a d i ˆerent a nd more a d v a nc e d mo d e of pr a c t ic e , le a d i ng to t he h i g he s t

for mofb o d yc u lt i v at ioni nt he
Fu q iji ng y il u n ,
t hei nge s t ionoft he˝ ves prout s .
L i k ee xerc i s e s ,t hea b s or pt ionof
q i
s hou ldb eu nd er t a k eni naqu ie t ,s e c lud e d
ro om t h at i s c om for t a bly w a r m a nd we l l vent i l at e d . B e yond t h i s , howe ver, one

ne e d s to pu r i f y t he
qi
 t h rou g h t he g r a du a l e l i m i n at ion of ord i n a r y fo o d s a nd
t he i r re pl a c ement w it h her b a l c onc o c t ion s a nd c e le s t i a l ener g ie s . To a c h ie ve t he

l at t er,a d e pt sa reenc ou r a ge dtos p endatle a s tt h re ed ay si nge s t i ngt a l i sm a nw at er

tobr i ngc e le s t i a lener g ie si ntot he i rb o d ie s .˜e ya l s one e dtop ayat t ent iontot he

a n nu a lc yc leof
qi ,
a ndid e a l lyb e g i nt he i rpr a c t ic ei nt hee a rlyp a r toft hemont h ,
a ˛ ert het h i rda ndb e foret hee i g ht hd ay.P r a c t it ioner sent ert hec h a mb era rou nd
m id n i g ht a nd p er for m t he u s u a l pre p a r at ion , t hen op en t he
qi
-˚ow by p er for m-
i ngasi mples e quenc e .
˜e s e pre l i m i n a r ie s a c c ompl i s he d , t he y l ie dow n ˚ at on t he b a c k . A s t he
Fu q iji ng y il u n
 s ay s ,
For a w h i le s it qu i e t l y t o s t a bi l i z e t he bre at h , t he n l i e d ow n on you r b a c k w it h you r
he a d p oi nt i n g we s t . ˜ e m at t re s s s hou ld b e t h ic k a nd w a r m . C ove r you r s e l f a c c ord -

i n g t o t he pre v a i l i n g t e mp e r at u re s o t h at you a re c om for t a ble . It i s b e s t i f e s p e c i a l l y

t helowe rb o d y,f r omh ip st ofe e t ,i sn ic e l yw a r monb ot ht her i g hta ndt hele ˛ .
I f you w a nt you r ne c k s up p or t low, m a k e it lowe r t h a n t he b a c k . I f you w a nt it
h i g h , s e t it t o b e i n one l i ne w it h t he b o d y s o t h at t r u n k , he a d , a nd ne c k a re on t he

s a mele ve l .L o o s e nyou rc lot he sa ndb e lt ,a l low i n gt he mt ob ew id ea ndc om for t a ble .

You r h a nd s s hou ld b e a b out t h re e i nc he s f r om t he b o d y a nd c u r le d i nt o ˝ s t s . You r

fe e ts hou ldb ea b out˝ veors i xi nc he sa p a r t .(6 b)
I nt h i sp o sit ion ,pr a c t it ioner sb e g i nbybre at h i ngs low lya ndc on s c iou s ly,i n h a l
-
i ngt h roug ht henosea ndex ha l i ngt h roug ht hemout h.˜eyt henv isua l i z et he˝ rst
rays of t he Su n, wh ich t hey face a s it r ises i n t he ea st , enter i ng t hei r bodes l i ke a n

e l i x i r of ˚ow i ng r a d i a nc e . Ne x t , t he y pr a c t ic e s w a l low i ng t he
qi .
 ˜is involves tak
-
i ng i n long , d e e p i n h a l at ion s t h rou g h t he no s e a nd a l low i ng t he bre at h to re a c h t he

mout h, where it m i ng les ac t ively w it h t he sa l iva . ˜ is m i x t u re is t hen consciously

s w a l lowe dt h rou g ht heg u l le ta ndi ntot helu ngs ,w hereiti she ldforal it t lew h i le .To

conclude,prac t it ionersex ha leso˛ lyt h roug ht hemout hw it hl ipssl ig ht lyopen.
A na lter nat iveistoi n ha let h ree ,˝ve ,orse venbreat hsconsec ut ively,t henm i x
a nd swa l low t he se wh i le ex ha l i ng on ly br ie˚y (Ma spero 1981, 474). ˜e goa l is to

en r ic h t he bre at h w it h s a l i v a a s a not her p ot ent for m of
qi
 a nd ent er t h i s m i x t u re
i nto t he lu ngs . Wit h t i me , pr a c t it ioner s w i l l , a s t he
Fu q i ji ng y i l u n
 says, ﬁfeel the
lu ngs ex pa nd i ng a nd en la rg i ng , a nd t hu s k now t hat t he r ig ht mea su re ha s been

re a c he d ﬂ(7a).˜et e x ta l s oa d mon i s he stopr a c t ic et h i sw it hduemo d er at ion ,m a k
-
i ngs u ret h ati n h a l at iona nde x h a l at iona ree vena ndh a r mon iou sata l lt i me s .
Tom a k es u ret h att he
qi
re a c he sa l lt hed i ˆerentp a r t soft heb o d y,pr a c t it io -
ner sa c t i ve lyv i s u a l i z eitmov i ngi ntoa l lit sp a r t s .A sSi m aC heng z hens ay s ,
Fi r s t , v i s u a l i z e t he
q i
i n t he lu n g s for s ome t i me , t he n fe e l it r u n a lon g t he s hou ld e r s
a nd i nt o t he a r m s , u nt i l it re a c he s you r h a nd s t h at h ave b e e n c u r le d i nt o ˝ s t s . A ˛ e r
t h i se nv i s ionitge nt l ymov i n gd ow nf r omt helu n g sa ndi nt ot hes t om a c ha nds ple e n

a re a , f r om w he re it move s i nt o t he k id ne y s . A l low it t o ˚ ow t h r ou g h t he t h i g h s i nt o

t hele g sa ndfe e t .Youw i l lk nowt h atyoua red oi n gitr i g htw he nyoufe e las l i g htt i n-
g l i n gb e t we e ns k i na nd˚ e s h ,s or tofl i k et hec r aw l i n goft i nyi n s e c t s .(7 b)
Wit h prolonge d pr a c t ic e , t h i s
qi
- c i rc u l at ion b e c ome s n at u r a l . ˜en t here i s
no more ne e d to hold t he
qi
 i n t he lu ngs a nd one c a n d i re c t it i m me d i at e ly i nto
t hei nt e s t i ne s .ﬁ ˜eid e a lle ve li sre a c he dw hent he
qi
move sa b outw it hr u mbl i ng
noi s e s a nd e vent u a l ly ˚ow s to t he a re a b ene at h t he n ave l . You w i l l h ave a fe e l i ng
off u l l ne s sa nds at i at ioni nyou ri nt e s t i ne sﬂ(7b).˜eu lt i m at ego a loft hepr a c t ic e

i s to re ˝ ne t he i n ner f u nc t ion i ng of t he b o d y to t he p oi nt w here one c a n ﬁs top

e at i ng g r a i n a nd s t a r t l i v i ng on
qi .
ﬂ ˜e pro c e s s re qu i re s a g r a du a l a dju s t ment ,
overap er io dofa b outsi xwe e k s .A sSi m ad e s c r ib e sit ,
For t he ˝ r s t t e n d ay s of t he pr a c t ic e , e s s e nc e a nd
qi
 t e nd t o b e we a k a nd m a l le a ble
a nd you r c omple x ion i s g r ay i s h or ye l low. For t he s e c ond t e n d ay s , you r move me nt s
a re s t u m bl i n g , you r l i m b s a nd j oi nt s a re nu m b, you r b owe l s on l y move s low l y a nd

w it hg re atd i ˙ c u lt y,a ndyou ru r i nei sre d d i s ha ndye l low.Youm aya l s oh avet e mp o -

r a r yd i a r r he a ,w h ic hi s˝ r s th a rdt he nl iqu id .A ˛ e rt het h i rdt e nd ay soft hepr a c t ic e ,

t he b o d y i s e m a c i at e d a nd it i s ve r y h a rd t o move . Howe ve r, i n t he c ou r s e of t he

fou r t h t e n- d ay p e r io d , you w i l l ˝ nd you r c omple x ion c le a r i n g up a nd you r m i nd

s t a r t i n gt ob ec a l ma ndhe a lt hy.(8 a ;E n ge l h a rdt19 87,10 5)
It i s a l l prog re s s f rom here on . O ne b e c ome s he a lt h ier, t he b o d y fe e l s l i g ht er
a nd i s more r a d i a nt , t he m i nd re a c he s a s t at e of e uphor i a , a nd one i s gener a l ly s e
-
rene a nd re l a xe d . ˜e more t he b o d y b e c ome s one w it h t he c o sm ic ˚ow of
qi ,
 t he
moreoneat t a i n sas t at eofc e le s t i a law a rene s sa nd˝ nd sa c c e s stoi m mor t a l it y.
T heFi veS prout s
I m mor t a l it yi sf u r t herat t a i ne dt h rou g hi nge s t i ngt he˝ ves prout s(
w uya
v	U
),a
H i g he s t C l a r it y pr a c t ic e t h at en h a nc e s t he c o sm ic i z at ion of t he b o d y a nd c a n b e
d e s c r ib e da sas u bt lera ndmorere ˝ ne dver sionoft hea b s or pt ionofc e le s t i a lener-

g ie s (s e e Robi ne t 19 89b). It b e g i n s w it h s w a l low i ng t he s a l i v a w h i le c h a nt i ng i n-

vo c at ion s to t he or i g i n a l
q i
of t he fou r c a rd i n a l d i re c t ion s . Ad e pt s f a c e t he
d i re c t ioni nque s t ion ,u s u a l lyb e g i n n i ngw it ht hee a s t ,a ndi nt he i rm i nd sv i s u a l-

i z e t he
qi
 of t h at d i re c t ion i n it s appropr i at e c olor. A gener a l m i s t i n t he b e g i n-
n i ng , it g r a du a l ly for m s i nto a b a l l , s or t of l i k e t he r i si ng Su n , t hen t h rou g h

f u r t her c onc ent r at ion s h r i n k s i n si z e a nd c ome s c lo s er to t he a d e pt . Event u a l ly

t hesi z eofapi l l ,t hes proutc a nb es w a l lowe da ndg u id e dment a l lytot heor ga nof

it s c or re s p ond enc e . A s u it a ble i nc a nt at ion pl a c e s it ˝ r m ly i n it s ne w re c e pt a c le ,

a ndg r a du a l lyt hea d e pt ™sb o d yb e c ome si n f u s e dw it hc o sm icener g ya ndp a r t ic i-
p at e smorea c t i ve lyi nt hec o smo sa saw hole .
˜ei nc a nt at ion sa res hor ta ndtot hep oi nt .A st he
Fu q iji ng y il u n
 s ay s ,
14
G re e nS pr outoft heE a s t :
B ea b s or b e dt ofe e dmy[i nt e r n a l]g re e ns pr out[ l i ve r].

Id r i n kyout h r ou g ht heMor n i n gF lowe r[r o otofup p e rt e e t h].(3 a)
Ve r m i l ionC i n n a b a roft heS out h :
B ea b s or b e dt ofe e dmy[i nt e r n a l]ve r m i l ionc i n n a b a r[ he a r t].

Id r i n kyout h r ou g ht heC i n n a b a rL a k e[r o otoflowe rt e e t h].
L o ˛ yG re atMou nt a i noft heC e nt e r :
B ea b s or b e dt ofe e dmy[i nt e r n a l]e s s e nc ea nd
qi .
Id r i n kyout h r ou g ht heSwe e tS pr i n g[r o otoft hemol a r s].
R a d i a ntS t oneoft heWe s t :
B ea b s or b e dt ofe e dmy[i nt e r n a l]r a d i a nts t one[ lu n g s].

Id r i n kyout h r ou g ht heNu m i nou sL iqu id[s a l i v ai n s id et hel ip s].
My s t e r iou sS a poft heNor t h :
B ea b s or b e dt ofe e dmy[i nt e r n a l]my s t e r iou ss a p[ k id ne y s].

Id r i n kyout h r ou g ht heJa d eSwe e t ne s s[s a l i v aont het on g u e].(3 a b)
I n e a c h c a s e , t he t e x t a l s o s p e c i ˝e s t h at a d e pt s s hou ld p a s s t he tong ue a long a
c er t a i n p a r t of t he l ip s a nd t e e t h (m at c h i ng t he i nc a nt at ion). ˜e y s hou ld t hen

l ic kt hel ip s ,r i n s et hemout hby˝ l l i ngitw it hs a l i v a ,a nds w a l low.˜epr a c t ic ei s

tob ere p e at e dt h re et i me sfore a c hs prout .
˜e s prout s , a s I s a b e l le Robi ne t p oi nt s out , a re or i g i n a l ly t he ﬁger m i n a l e s -
s enc e s of t he c loud sﬂ or ﬁm i s t .ﬂ ˜e y re pre s ent t he y i n pr i nc iple of he avenŠt h at

i s ,t hey i nw it h i nt hey a ng .˜e ym a n i fe s ti nhu m a ns a l i v a ,a ga i nay i ne lementi n

t he upp er, y a ng , p a r t of t he b o d y. ˜e y he lp to nou r i s h a nd s t reng t hen t he ˝ ve

i n neror ga n s .˜e ya rever yt end er,c omp a r a bletot hef re s hs prout sofpl a nt s ,a nd

a s s embleatd aw ni nt hec e le s t i a lc apit a l ,f romw heret he ys pre a da l lovert heu n i-

ver s e u nt i l t he s u n b e g i n s to s h i ne . Tu r n i ng l i k e t he w he e l s of a c a r r i a ge , t he y

a s c endtot hegat e soft hen i nehe aven s ,f romw heret he yc ont i nuetot heme d iu m

le ve loft heworldŠtot he˝ ves a c re dmou nt a i n sr u le doverbyt he˝ veemp eror sof
14 .˜ epr a c t i c e ,i n c lu d i n gt h ec h a nt s ,i sa l s opr e s e nt e di nt h e
Ta i x iq ij i n g
( H i g h e s tQ iS c r ip t u r eon
Nou r i s h i n g L i fe t h r ou g h E m br y o R e s pi r a t i on ,
DZ
 819), t r a n s l a t e d a n d d i s c u s s e d i n Ja c k ow i c z
2 0 03.

t he˝ ved i re c t ion s Š a nd˝ n a l lyd e s c endi ntot hei nd i v idu a la d e pt .˜e yt hu sp a s s
t h rou g ht het h re em ajorle ve l soft hec o smo s(Robi ne t19 89b,16 6).
˜e v i r t ue of t he s e s prout s i s t wofold . ˜e y a re ﬁem a n at ion s of t he h i g he s t
p ole sﬂa nda ss uc hf u l loft hep oweroff a r- oˆre g ion s(y i n),t hef r i nge sofc i v i l i z a-

t ionw heret heD aore sid e si nar awers t at e .Att hes a met i me ,t he ya reﬁ t end erl i k e

f re s h ly s prout e d pl a nt sﬂ (y a ng ) a nd a s s uc h c ont a i n t he ent i re p ot ent i a l of b e i ng

i n it s n a s c ent s t at e . I n t h i s g row t h p ot ent i a l of b ot h y i n a nd y a ng , t he sm a l l a nd

i mp erc e pt ible
qi
 i n a s t at e of pu re b e c om i ng , l ie s t he i r m a i n at t r a c t ion for t he
D aoi s t pr a c t it ioner. ﬁ Sprout i ng ﬂ me a n s i n herent c re at ion , pu r it y, ne w ne s s , re -

t u r n to yout h . It a l s o i mpl ie s t he pre v a lenc e of t he s o˛ over t he h a rd a nd t he

p owerofy i novery a ngt h atL ao z id e s c r ib e si nt he
D a o d eji ng
(s e eRobi ne t19 93).
˜epr a c t ic ei su nd er t a k enatd aw n ,t het i mew hene ver y t h i ngaw a k en stol i fe ,ye t

a not hers y mb olofy a nga ndofc re at i ve ,u n s t r uc t u re dp ot ent i a l .B yi nge s t i ngt he

s prout s ,t heD aoi s tp a r t a k e soft hei n herentp owerofc e le s t i a lb o d ie sa ndfe e d son

t he pu re c re at i ve ener g y of t he u n i ver s e i n it s mo s t s u bt le for m . B e c om i ng i n-

c re a si ng ly one w it h t he ger m i n a l ener g y of t he u n i ver s e , a d e pt s b e c ome l i g ht er

a nd f re er, le a r n to app e a r a nd d i s app e a r at w i l l , overc ome t he l i m it at ion s of t h i s

world ,a ndat t a i ni m mor t a l it yi nt hehe aven lyre a l m s .
˜e i r ver y b o d ie s c h a nge u nd er t he i mp a c t of t he a d v a nc e d t e c h n ique s . A s
St e phenJa c kow ic zput sit ,
˜ e i nd i v idu a l re t u r n s t o t he pr i mord i a l s t at e of b e i n g a nd i s l i k e t he e m br yo, but
i n s t e a d of b e i n g s up p or t e d by a mot he r ™s b o d y, he or s he i s now nou r i s he d i n t he

wom b of t he u n i ve r s e , t he b o d y c or re c t e d t o b e on l y
z h e n gq i
 [ h a r m o n i o u s
qi
]. ˜ e
u n i ve r s e i s
z h e ng
 a nd t he i nd i v idu a l p a r t a k e s of it s n at u re , s o t h at e ve n w h at w a s
for me r l y c on s id e re d
x ie
 [w ay w a rd] i s now p a r t of u n i ve r s a l c or re c t ne s s . ˜ e pr a c t i -
t ione ri nh i sorhe rb o d yh a sre t u r ne dt ot hes t a geoft hepr i mord i a le g g ,f r omw h ic h

t he c om ic g i a nt Pa n g u t r a n s for me d a nd c re at e d t he wor ld . P r i mord i a l u n ion h a s

b e e nre e s t a bl i s he d ,a ndt hepr a c t it ione rp a r t a k e soft heu n l i m it e ds up pl yofor i g i n a l ,

pr i mord i a l ,e ve r- c i rc u l at i n g
qi .
(2 0 0 6 ,82 Œ 83)
To s u m m a r i z e : For b ot h m ajor re pre s ent at i ve s of t he t r a d it ion i n t he Ta ng
d y n a s t y,Su nSi m i aoa ndSi m aC heng z hen ,t heu lt i m at ego a lofa l lpr a c t ic e si st he
c omple t e overc om i ng of world ly s t at e s a nd t he ˝ n a l at t a i n ment of i m mor a l it y, a

s pi r it u a l s t at e of ot her world ly re sid enc e . He a l i ng e xerc i s e s pl ay a n i mp or t a nt

p a r t a nd app e a r i n v a r iou s le ve l s of t he i m mor t a l c u r r ic u lu m , but t he y a re s e c-

ond a r y to v i s u a l i z at ion s ,
qi
-a b s or pt ion s , a nd e c s t at ic e xc u r sion s . I n m a ny w ay s
t he me t ho d s t he Ta ng m a s t er s a dopt c ont i nue t he t r a d it ion of H i g he s t C l a r it y,

t hedom i n a nts c ho olofD aoi smatt het i me .Ye tt he ya rea l s over yme d ic a l lyaw a re

a nd m a k e he a lt h a nd w holene s s a n i mp or t a nt p a r t of t he pro c e s s . For t he ˝ r s t
t i me i n C h i ne s e h i s tor y, t he s e m a s t er s c on s c iou s ly i nt e g r at e he a l i ng , longe v it y,

a nd i m mor t a l it y i nto a c omple t e D aoi s t s y s t em of s e l f-re a l i z at ion a nd s pi r it u a l

at t a i n ment . ˜e y t here by l ay t he fou nd at ion for a l l l at er me t ho d s , p at t er n s , a nd

s e quenc e st h ath averem a i ne ds t a nd a rdtot hepre s entd ay.
15
R it u a l i z e dP r ac t ic e
A she a l i nge xerc i s e sb e c a mep a r tofD aoi s tpr a c t ic e ,t he ywerea l s ofor m a l i z e di n

t he pr ie s t ly h ier a rc hy of Ta ng D aoi sm , i nt ro duc e d w it h r it u a l for m a l it ie s a nd

t r a n sm it t e di nord i n at ion-t y p ec eremon ie s .˜e
D a o s h iju s h a nx iu l i a nk e

 Sz
^% w
š³
(Ru le sonR e ˝ n i ngCu lt i v at ionforD aoi s tM a s t er sa ndMou nt a i nHer-
m it s ,
DZ
 1272) out l i ne s t he b a sic pr a c t ic e s a nd pre c e pt s pre s c r ib e d for s er iou s
D aoi s t sw it hre ga rdtophy sic a lre ˝ nement(s e eS c h ipp era ndVere l len2 0 0 4 ,3 63).

It i s d i v id e d i nto t en s e c t ion s , b e g i n n i ng w it h a d i s c u s sion of b a sic me t ho d s of

qi
-a b s or pt ion a nd t he d e s c r ipt ion of c eremon ie s i nvol ve d i n t he t r a n sm i s sion of
re le v a nts c r ipt u re s ,me t ho d s ,a ndfor mu l a s .Itgo e sontoout l i net hefor m a lp e t i-

t ion s to b e s u bm it t e d to t he go d s at t he t i me of t he t r a n sm i s sion a nd at t he t i me

of pr a c t ic e (s e c t s . 3 Œ 4), t hen w id en s it s s c op e to pre s ent i n for m at ion on t he c on-

c o c t ionofa lc hem ic a le l i x i r s ,t heb e s tw ay stoa b s t a i nf romg r a i n s ,a ndt hefor m a l

u s eoft a l i sm a n s .˜el a s tt h re es e c t ion sd e a lw it hpre c e pt sa ndpre c aut ion stob e

t a k enfort hev a r iou ss e l f- c u lt i v at ionpr a c t ic e s ,pre fer re dt i me sa ndw ay stoent er

t he mou nt a i n s for t he c ol le c t ion of her b s a nd m i ner a l s , a nd v a r iou s re c ip e s for

t hee x pu l sionofi nt e s t i n a lwor m sa ndp a r a sit e s .
˜eent i retex tfocusesont hephysic a lcu lt ivat ionofadepts,cu l m i nat i ngi nt he
t ra nsfor mat ion of t hei r bod ies i nto veh icles of pu re Dao t hat a re i ndependent of

fo o da ndd r i n ka ndc a nl i veon
qi
 a l o n e .  A d e p t s  b e g i n  w i t h  t h e  a b s o r p t i o n  o f
qi ,
tobe
u nd er t a k en at s u n r i s e i n a s p e c i a l c h a mb er s e t up for t he pr a c t ic e . ˜e y bu r n i n
-
c en s e ,f a c ee a s t ,a nds t r i k et hes a c re dl it hophonen i net i me stoa n nou nc et he i ri nt en
-
t ion to prac t ice. Nex t , to t he rhy t h m ic beat of t he l it hophone t hey cha nt a n

i nc a nt at iont h ati nvok e st hed e it ie si nc h a r geof
qi
a nditscu lt ivat iontohelpt hemi n
t hei r eˆor t to ga i n long l i fe a nd no-deat h, ac t ivate t he t went y-fou r cosm ic energ ies

i n t hei r bod ies, a nd prov ide t hem w it h d iv i ne g ua rds t hat w i l l protec t t hem at a l l

t i mes(1a).Wit hd iv i nehelp,t heyopent hei n nerpa lacesi nt hei rbod ies,st reng t hen
15.Ye ta n o t h e rwe l l-k n ow na n dwe l l- d o c u m e nt e dTa n gm a s t e rw h oc r e a t e das y s t e m a t i z a t i ono ft h e
i m m o r t a l i t ypr o c e s si sWuYu n
&’
(d .7 78).Hew r o t es e ve r a li mp o r t a ntt r e a t i s e sont h eo r g a n i z e d
a t t a i n m e nt o f t r a n s c e n d e n c e ; h owe ve r, h i s ove r a l l t e n d e n c y w a s t o a l l ow p hy s i c a l pr a c t i c e s on l y i n

t h eve r yb e g i n n i n ga n dt os c o r nt h e i ru s ei na d v a n c e dl e ve l s .Fo rd e t a i l so fh i sl i fea n dw o r k ,s e et h e

d e t a i l e ds t u d yb yI a nD e Me y e r(2 0 0 6).

t hei r joi nts a nd l i mbs, ha r mon i z e t he ˝ve i n ner orga ns, overcome a l l hu nger a nd
t h i r s t ,a nde vent u a l lya s c endtohe avena s˚ y i ngi m mor t a l s(1b).
˜e a c t u a l pr a c t ic e b e g i n s w it h a d e pt s s t e ppi ng to t he b e d pl at for m , t a k i ng
oˆt he i rout erc lot h i ng ,a ndly i ngdow ns upi ne ,s upp or t e dbyapi l lowfou ri nc he s

h i g h .˜e i rfe e ta b outonefo otap a r t ,t he i rh a nd sre s tbyt he i rsid e sa nda rec u rle d

i nto ˝ s t s . I n t he i r m i nd s , a d e pt s a c t u a l i z e t he pre s enc e of t he Si x Ji a d e it ie s w ho

a re re s p on sible for t he d i ˆerent a s p e c t s of t he b o d y i n re l at ion to t i me a nd s p a c e

a swe l la st hego d soft heNiw a nPa l a c ei nt hehe a da ndt hec i n n a b a rore l i x i r˝e ld

i n t he a b domen . ˜e y fe e l how t he s e d i v i ne a gent s pu l l i n t he l i v i ng
qi
 f rom
He aven a nd E a r t h t h rou g h t he no s e a nd a l low s t a le
qi
 f rom t he i r b o d ie s to b e
re le a s e d t h rou g h t he mout h . ˜e rhy t h m of pr a c t ic e i s to i n h a le i n s e ver a l s hor t

ga s p s Štoen h a nc et hea b s or pt ionofc o sm ic
qi
Š a ndle tt hebre at houti nasi ng le
e x h a l at iont h ati stob elong ,s low,a ndc omple t e .At˝ r s tt her at ioi st h re ei n h a l a-

t ion s to one e x h a l at ion; t h i s i s g r a du a l ly i nc re a s e d to a r at io of t we l ve to one ,

m a k i ng t he bre at h s d e e p er a nd op en i ng t he lu ngs a nd t here by en h a nc i ng t he

ox y gen at ionoft heb o d y(1b).
Event u a l ly a s t a ge of pr a c t ic e i s re a c he d t h at c ome s i n s e t s of e i g ht a nd i s d e
-
s c r ib e da sﬁpu l l i ngout ﬂ
( y i n) .
 A d e p t s  p r a c t i c e  e i g h t ,  f o u r,  o r  t h r e e  p u l l s ,  i n  e a c h  c a s e
t a k i ngabreat hfort hecou ntofeig ht ,sot hatt he yu nder t a kesi x t y-fou r,t h i r t y-t wo,

a ndt went y-fou rbreat h i ngs ,wh ichadduptot hes acrednu mberof12 0(2a).Idea l ly

t he bre at h i ngs a re leng t hene d w it h e a c h s e t , s o t h at t he c ou ntŠ a lt hou g h rem a i n
-
i ng at eig htŠis percept ibly slower a s t he pr ac t ice goe s on. ˜e goa l is to reach a

s t a ge of t he ﬁ long bre at h ﬂ (
c h a ng x i

	o™
)a ndcont i nuet hepr ac t icetot hecou ntof
36 0a nde ven1, 2 0 0.On lywhent h isha sbeenaccompl ishedshou ldadept sbeg i nto

hold t he breat h a nd ma ke it so subt le t hat whent he y ex ha le slowly, it feels a s i f t he

bre at hi sre ver si ngb a c ki ntot heb o d yi m me d i at e ly,c re at i ngac ont i nu it yof
qi
-˚ow
a nd a s en s e of b e i ng s u bmer ge d a nd i m mer s e d i n
qi .
 With the practice, swallow
-
i ngsof
qi
a rere c om mend e d ,t h re eorfou re ver ys oo˛ en(2 a).
O nc e t he bre at h h a s b e c ome d e e p a nd s t a ble , one m ay pro c e e d to phy sic a l
s t re t c he s . St i l l ly i ng s upi ne , a d e pt s b end t he i r t hu mb s i nto t he c ent er of t he i r

p a l m s , t hen l i ˛ t he a r m s up tow a rd t he c e i l i ng a nd c ont r a c t t hem a ga i n . ˜ i s i s

re p e at e d for t h re e rou nd s of s e ven re p e t it ion s , c o ord i n at e d w it h s low bre at h i ng

(2 a).Ne x t ,t he yop ent heh a nd sa ndl i ˛t hep a l m suptot hec e i l i ng ,s t re t c h i ngt he

s hou ld er s a nd l i ˛ i ng t hem s l i g ht ly oˆ t he b e d for t wo or t h re e re p e t it ion s . A ˛ er

t h i s fol low s a t w i s t . Pl a c i ng t he t hu mb s i nto t he opp o sit e e lb ow c re a s e , a d e pt s

hu g t hem s e l ve s a nd t u r n t he tor s o to t he r i g ht a nd le ˛ t h re e t i me s , le av i ng t he

le gsi npl a c ea nds t re t c h i ngt hemu s c le soft hesid e sa ndw a i s t .Ne x t ,t he ypu l lone

k ne ei ntot hec he s tw h i les t re t c h i ngt heot herle gaw ay,to e sp oi nt e dtot hec e i l i ng .

A ˛ erre p e at i ngt h i sp o s efort h re es e t sofn i neonb ot hsid e s ,t he ypu l lb ot hk ne e s

i nto t he c he s t , hold t he i r fe e t w it h t he i r h a nd s , a nd rol l t hem s e l ve s up i nto a
s t a nd i ngfor w a rdb end .˜ i si sdonet h re et i me s(2b).
Ly i ng dow n a ga i n a s b e fore w it h fe e t ap a r t , t he y onc e more pr a c t ic e bre at h-
i ng t he s e quenc e of pu l l s up to 12 0 . Ne x t , t he y i nt erl a c e t he i r h a nd s i n t h re e d i f-

ferent p o sit ion s a nd bre at he for a s e t nu mb er of re p e t it ion s: a c ro s s t he c he s t (81

t i me s); a rou nd t he k ne e s , w h ic h a re pu l le d i nto t he c he s t (21, 25, 19, 17, a nd 15

t i me s); a nd b e h i nd t he he a d w h i le c r u nc h i ng up to me e t t he k ne e s (3 s e t s of 7).

˜ i si sfol lowe dbyare s t i ngp er io dofu n s p e c i ˝e dleng t h .Toc onc lud et hes e s sion ,

a d e pt sge tup,bu r ni nc en s e ,dont he i rga r b,s t r i k et hel it hophonen i net i me s ,a nd

c h a nt a not her i nc a nt at ion . ˜e y pr ay for t he
qi
 t h at d e s c end e d i n t he b e g i n n i ng
toe x ita ga i nf romt he i rb o d ie sa ndre t u r ntoHe aven ,t hu sc re at i nga nop ens e tof

p at hw ay sb e t we ent he i rb o d ie sa ndt hec o sm ics phere s .Iti sopt i m a l ,t het e x tc on-

c lud e s , to w a l k a rou nd for 5 0 0 or more s t e p s a ˛ er t he pr a c t ic e to a l low t he
qi
 to
˚owsmo ot h lyt h rou g ht heb o d y(3a b).
Gre at er s uc c e s s i s a c h ie ve d w it h prolonge d pr a c t ic e a nd e x t end e d rou nd s of
bre at h i ng ,s ot h atdu r i ngt he˝ r s tye a rones hou ldworkw it h12 0bre at h i ngs ,t hen

move on to 2 4 0 a nd 3 6 0 i n t he fol low i ng ye a r s (3b). Si m i l a rly, a d e pt s s hou ld re -

duc et he i rfo o dc on s u mpt iona st he ypro c e e d ,t a k i ngnomoret h a n2
d o u
(s c o op s)
of l iqu id s plu s s ome g r a i n , r ic e , f r u it , a nd d at e s i n t he c ou r s e of a d ay i n t he ˝ r s t

ye a r, t hen re duc i ng t h at by h a l f i n t he s e c ond , a nd by h a l f a ga i n i n t he t h i rd . At

t h atp oi ntt he ys hou ldb ea bletos u r v i veonn i ned r ie dd at e sp erd aya ndd r i n kno

more t h a n h a l f a l it er (a pi nt) of w at er (4 b). ˜e b o d y fe e l s l i g ht a nd f re e , u n fe t-

t ere d by a c he s or sic k ne s s ; a l l e x t r a ne ou s m at t er s a re e l i m i n at e d , t he v a r iou s

p a r a sit e s a re e x p e l le d , a nd her b s a nd m i ner a l s g i ve s t reng t h a nd v i gor. O n ly at

t h i sp oi nti sitfe a sibletos tope at i ngc omple t e lya ndl i veent i re lyon
qi ,
b e g i n n i ng
w it hs hor t erp er io d s ,t hena d v a nc i ngtoahu nd re dd ay sore venaye a rort wo(4 b)

(s e eA r t hu r2 0 0 6).
˜eme t ho d sof
qi
-a b s or pt iona ndt hel ib er at ionf romord i n a r yfo o da ret r a n s
-
m it t e d i n a for m a l c eremony t h at i nvol ve s t he pre s enc e of s e ver a l m a s t er s , t he g i v
-
i ngofpled ge s ,t heswea r i ngofvows ,t het a k i ngofprecept s ,t heis su i ngofwa r n i ngs ,

a nd t he d e l i ver y of p e t it ion s to t he go d s . It i s i n a l l re s p e c t s l i k e a n ord i n at ion c er
-
emony for beg i n n i ng Daoist s , de scr ibed va r iou sly i n Ta ng l iter at u re (Koh n 2 0 03a ,

389 Œ39 2 ;2 0 0 4 a ,82 Œ 8 4).˜es p e c i ˝cc eremonyfor
qi
-a b s or pt ion ,its e em s ,w a sa d
-
m i n i s t ere dtoa d e pt sw hoh a dre a c he das t a gei nt he i rpr a c t ic et h ata l lowe dt hemto

fo c u s dom i n a nt ly on phy sic a l c u lt i v at ion a nd w ho wou ld go to l i ve i n t he mou n
-
t a i n sfore x t end e dp er io d soft i me ,b e c om i ngher m it s ,a lc hem i s t s ,a ndher b a lm a s
-

ters . S ome may have been beg i n ners who had on ly u ndergone t he ˝ rst st a ge s of

ord i nat ion; ot hers may have opted for t he phy sic a l sel f-c u lt ivat ion pat h later i n

t hei r c a reers . ˜ei r precept s re˚ec t t h is , i nsist i ng t hat t he y rema i n si lent , l ive i n

sol it ude , a nd avoid a l l encou nters w it h a ny t h i ng potent ia l ly de˝ l i ng (23b Œ24a).
˜e yshou lda lsobever yawa reoft hework i ngsofpa r t ic u la rsubst a nce s ,rea l i zi ng ,

for ex a mple , t hat cer t a i n d r ugs c a n create g reat heat i n t he body a nd t hat sudden

cool i ng , a lt houg h de si r able at t he t i me , cou ld c au se i nju r y a nd e ven deat h (24b).

˜e c ombi n at ion of her b s a nd m i ner a l s w it h c er t a i n c om mon fo o d s , more over,

m i g ht b e d e t r i ment a l to t he i r e ˆor t s . ˜u s m ic a s hou ld b e t a k en a s t he dom i n a nt

m i ner a l s upplement on ly a ˛ er t he i nge s t ion of s e s a me for a ye a r, a nd a nyone i n
-
ge s t i ng re a l ga r s hou ld avoid a l l ﬁ blo o d fo o d ﬂ (2 4 b). Si m i l a rly, m ic a s hou ld b e c ol
-
lec tedon lyonacloudyd ay,a nda nyexc u rsioni ntot hedept hoft hefore stshou ldbe

precededbyaper iodofmed it at ion(25a).
I n a d d it ion to rem a i n i ng p a r t of t he me d ic a l t r a d it ion , i n t he Ta ng d y n a s t y
he a l i ng e xerc i s e s a nd me t ho d s of bre at h c ont rol a nd c o sm ic
qi
-a b s or pt ion h ave
b e c ome a ˝ r m p a r t of t he D aoi s t p at hw ay s to i m mor t a l it y, le a d i ng a d e pt s aw ay

f romt he i rord i n a r yphy sic a l it ya ndprov id i ngt hemw it ht heme a n stol i vew it h-

outfo o da ndd r i n k ,op ent he i rb o d ie sf u l lytot hepre s enc eoft heD ao,a ndt r a n s -

for m t he i r
qi
 i nto pu re c o sm ic p ower. Ad e pt s re c e i ve s p e c i ˝c s c r ipt u re s , r u le s ,
a ndi n s t r uc t ion sonhowtoworkw it ht he i rb o d ie s ,t here byen h a nc i ngt he i rlu ng

c ap a c it y, i nc re a si ng t he ˚e x ibi l it y of t he i r l i mb s a nd joi nt s , le s s en i ng t he i r fo o d

i nt a k e , a nd i n s t r uc t i ng t hem on how to c ol le c t a nd apply her b s a nd m i ner a l s for

phy sic a l t r a n s for m at ion . ˜e y s pi r it u a l i z e t he i r b o d ie s , a c t i v at i ng t he go d s a nd

p a l a c e s w it h i n a nd ˝ nd i ng a g re at er D ao pre s enc e w it h prolonge d pr a c t ic e . A nd

t he yre ver ti nt he i rver yphy sic a le x i s t enc etoale ve lofpr i mord i a l it yatt hero otof

c re at ion .˜eque s tforhe a lt ha ndlongl i fe ,w it houtb e i nglo s t ,i st hu ss up er s e d e d

i n Ta ng D aoi s t pr a c t ic e by t he u r genc y to d e ve lop a d i ˆerent k i nd of b o d y, b e -

c om i ngl i g ht er,f re er,mores pi r it u a l ,ap a r toft he˚ow i ngD ao.

C hapterFive
M od e rnP re c u rs o rs
Ac omple t ene wc h apt erofd e ve lopment si nC h i ne s ehe a l i nge xerc i s e s ,
a nd one t h at wou ld le a d d i re c t ly to t he i r mo d er n a d apt at ion i nto qi gong , c om
-
mencedw it ht heS ongdy na st y(96 0 Œ126 0).˜erel ig iou sa ndsocia lenv i ron mentof
t h is t i me wa s ver y d i ˚erent f rom t hat of t he Ta ng , whose pol it ic a l, rel ig iou s , a nd

c u lt u r a lst r uc t u re shadbeenerodeda ndde st royedoverat wo -hu nd red-yea rper iod

ofm i l it a r y˛g ht i nga ndover a l ldecl i ne.Wit ht heempi rereu n itedi nt hem id-tent h

cent u r y a nd old a r istocr at ic st r uc t u re s gone for good , a g reat new upsw i ng bega n,

econom ic a l ly, socia l ly, a nd c u lt u r a l ly. ˜e i mper ia l gover n ment bu i lt bet ter road s

a nd c re at e d a w hole ne w c a n a l s y s t em to i nc re a s e c om merc e a nd op en up t he

sout her n pa r t of t he cou nt r y. ˜e mercha nt cla s s c a me to prosper a nd replace t he

olda r istocr ac yi nt heeconom ic˛eld ,ju sta sanew,schola rlyt r a i ned ,a ndo˝cia l ly

ex a m i nedg roupofbu reaucr at stookoverit srolei nt hei mper ia lad m i n ist r at ion.
˜eg row t hoft hemerc h a ntc l a s sh a dt h re em ajore ˚e c t sont here l i g iou ss c ene .
Fi rst ,t herewa sag reati ncrea sei nlayorga n i z at ionsa ndlay-sponsoredtemplesa nd

prac t icesŠ ord i na r y people joi ned toget her to worsh ip va r ious deit ies a nd per for m

r ites a nd cu lt ivat ion prac t ices toget her, somet i mes i n pr ivate homes, somet i mes i n

specia lcom mu n it yha l ls.Second ,t hereemergedamuchla rgerma rketforprac t ic a l

rel ig iousa idstod a i lyl i fe,f romta l isma nsforbu i ld i nghomesa ndspel lsforg ra nt i ng

as a fep a s s a getoe xorc i sm sforhe a l i ng ,f u ner a lr it e s ,a nds er v ic e sfort hed e a d .˜ i rd ,

a smorea ndmoreord i na r ypeoplebec a merel ig iouslyengaged ,t heyrequ i redmore

d i re c t c ont a c t w it h go d s , s pi r it s , a nd a nc e s tor s . A s a re s u lt , t r a nc e t e c h n ique s i n
-
crea sed ma n i fold , eit her t h roug h spi r it med iu ms or by automat ic w r it i ng w it h t he

h e l p  o f  t h e  p l a n c h e t t e ,  a  k i n d  o f  O u ij a  b o a r d  ( K o h n  2 0 01,  13 6 Œ13 8).
I n D aoi sm , t he more merc h a nt- or ient e d c u lt u re of t he S ong fou nd e x pre s -
sioni nt hei nc re a s e dappl ic at ionofp opu l a rr it e sa nds p e l l sforgo o dfor t u ne ,s up -

p or t e d b ot h by t he i mp or t at ion of Bud d h i s t t a nt r ic pr a c t ic e s a nd t he g row t h of

ne ws c ho ol s .Formores p e c i a l i z e dD aoi s tpr a c t it ioner s ,t hed y n a s t ys awt hee vo -

lut ion of i n ner a lc hemy (
ne id an

…o
), a c omple x s y s t em t h at i nt e g r at e d he a lt h
t e c h n ique s , me d it at ion s , a nd v i s u a l i z at ion s w it h t he id e a s of t r a n s for m at ion e x-

pre s s e d i n t he t er m s of op er at i ve a lc hemy a nd t he
Yiji n g.
 Nu merou s ne w t e x t s

werew r it t ena ndc ol le c t ion sofD aoi s tm at er i a l su nd er t a k en ,s e t t i ngt hes t a gefor
t hemo d er nd e ve lopmentoft here l i g ion .
Spre a d i ngtow id ers e g ment soft hep opu l at ionw h i leatt hes a met i mec ont i nu
-
i ngtoplayakeyrolei nDaoistcu lt ivat ion,hea l i ngexercisesplayedakeyrolebot hi n

popu la r e˚or ts to ex tend l i fe a nd i n t he i n ner a lchem ic a l ways of reach i ng beyond

t he world . Beg i n n i ng i n t he Song a nd cont i nu i ng i n t he fol low i ng dy na st ies of t he

Yu a n (12 6 0 Œ13 6 8), M i ng (13 6 8 Œ16 4 4), a nd Q i ng (16 4 4 Œ1911), s e ver a l m ajor t rend s

emerged . Fi rst , u ndergoi ng g reater popu la r i z at ion, hea l i ng exercises for med ic a l

pu r posesa ndlongev it ybec a mesta nd a rd i z edi nst retch-a nd-bendsequencessucha s

t heFi veA n i m a l s™Frol ica ndweree x p a nd e di nv a r iou sne wp at t er n s ,i nc lud i ngs e a
-
s on a ls y s t em s ,i m mor t a lpr a c t ic e s ,a ndfor m a l i z e dt e c h n ique sofg u id i ngt he
qi .

S e c ond , i n t he i r D aoi s t appl ic at ion , t he e xerc i s e s c a me to for m p a r t of i n ner
a lc hemy,ane ww ayoffe e l i ngi nt er iorener g ie sfort hepu r p o s eoft r a n s for m i ngto

s u bt lerle ve l sa ndt hee x p er ienc eofne wp ower s .O nee xerc i s es e quenc et h ati nt e -

g r at e s t he i n ner a lc hem ic a l appro a c h to he a l i ng a nd s pi r it u a l at t a i n ment i s t he

f a mou s E i g ht Bro c a d e s i n t he i r s e at e d ver sion , a s y s t em at ic me d it at i ve re ˛ ne -

ment c ombi ne d w it h b o d y movement s . I n a d d it ion , h av i ng re a c he d a ver y h i g h

le ve lofat t a i n ment ,a d e pt sle a r ne dtore le a s et hes pi r itf romt he i rb o d y,enga g i ng

i n a ne w pr a c t ic e k now n a s s le e p e xerc i s e s , du r i ng w h ic h t he y l ay mot ion le s s on

t he i rsid ew h i let he i ri nt er n a lener g ie sm i xe da ndc ombi ne dtoc re at eamores u b -

t lele ve lofb e i ngt h atwou lde vent u a l lyc re at et hei m mor t a lembr yo.
B e yondt he set wotendencie s ,i nt helateM i nga ndea rlyQi ngdy na st ie s ,hea l-
i ng exercise s a lso bec a me pa r t of t he ma r t ia l a r t s a s pr ac t iced by mon k s of t he fa-

mou sShaol i nmona ster ya ndfol lowersoft henewlya r isi ngtech n iqueoft a ijiqu a n.

Enter i ngarea l mqu itesepa r atef romeit hermed ici neorDaoism,t hepr ac t ice swere

t hen u sed to suppor t workout reg i mens t hat requ i red super ior st reng t h, power f u l

coord i nat ion,a ndh ig h-le velendu r a nce.Itwa sf romhere Šmoresoe vent ha nf rom

t he i r me d ic a l or re l i g iou s appl ic at ion s Št h at t he y e vent u a l ly re a c he d t he i m a g i n a
-
t ionoft hema s se sa ndga i nedt hepopu la r it yt he yhavetod ay.
W h at a re s ome of t he m ajor for m s of he a l i ng e xerc i s e s t h at b e c ome p opu l a r
i n t h i s p er io d? How do t he y re l at e to pr a c t ic e s s t i l l u nd er t a k en to d ay? W h at a re

t he k e y me d ic a l c onc er n s i n t h i s ne w ph a s e? How si m i l a r or d i ˚erent a re t he

me t ho d si nvol ve d?Howdo e si n nera lc hemys h ap et het r a d it ion?A ndhowdo e sit

workw it ht hev a r iou sm a r t i a la r t s?
T heFi veA n i m a l s™Frol ic
O neoft hemo s tp opu l a rfor m st h ats pre a d si nt h i sp er io da nds t i l lpl ay sa na c t i ve

p a r t i n qi gong to d ay i s a s e quenc e k now n a s t he Fi ve A n i m a l s™ Frol ic (
w u q i n x i

v–
).
1
 D e ve lop e d i n it s c ont emp or a r y for m i n t he e a rly 19 8 0 s by Ji ao Guor u i
¢
W³
a ndL i a ngSh i feng

©S˘³
(s e eM iu r a19 89),itnowh a sovert went yv a r i a-
t ion s ,w h ic ht heC h i ne s egover n menthop e stos t a nd a rd i z ei ntooneo˝c i a l lyre c-
og n i z e d ver sion . ˜e s e quenc e c on si s t s of a m i x t u re of s t a nd i ng a nd mov i ng

e xerc i s e s a s s o c i at e d w it h t he c r a ne , b e a r, mon k e y, d e er, a nd t i ger. I n it s mo d er n

u nd er s t a nd i ng , e a c h a n i m a l i s l i n k e d w it h a c o smolog ic a l ent it y, a n or ga n a nd a

s e c t ionoft heb o d y,s p e c i ˛cqu a l it ie s ,a ndc er t a i nhe a l i nge ˚e c t s:
A n i m a l

C o s mo s

O r g a n

B o d ya r e a

E ˜ e c t

Q u a l it y
c r a ne
He ave n
he a r t
mu s c l e s
bre at h i n g
l ig ht ness
be a r
Earth
k id neys

lowe rb a c k i n ne rfo c u s
r o ot e d ne s s
m on k e y
Hu m a n i t y
s pl e e n
j oi nt s ,w r i s t s
op e n ne s s
a g i l i t y
d e e r
S pi r i t
l i ve r
c a l m  m i n d
s u bt l e t y
p a t i e nc e
t i ge r
B o d y
lu ngs
w holeb o d y
aw a re ne s s
s t reng t h
˜ep at t er ni squ it ec omple x ,e a c ha n i m a lfor mi nvol v i ngb e t we en˛ vea ndt end i f
-
ferent exercise s so t hat , for ex a mple , t he bea r ha s eig ht st a nd i ng pr ac t ice s , such a s

B ea r P u she s Paws , B ea r P u she s Back, B ea r E x tend s Paws , a nd B ea r Double P u sh,

fol lowedbyfou rva r iat ionsoft heB ea rA mblet hatr a ngef romaba sicfor mt h roug h

B ea r A mble s w it h Fist s to Poi nt i ng to t he Su n a nd Hold i ng t he Moon. None of

t he sespeci ˛cpat ter nsormovement sc a nbet r acedbacktobeforet he198 0 s .
A n i m a l pr a c t ic e s , on t he ot her h a nd , go b a c k ver y f a r (L o 2 0 01a , 71). A s
not e d e a rl ier, t he a nc ient me d ic a l m a nu s c r ipt s h ave e xerc i s e s a s s o c i at e d w it h a l l

˛ vea n i m a l s .˜u s ,t he
D a o y i nt u
c ont a i n sa ni l lu s t r at ionoft heB e a r

A mble(#41)
t h at s how s a ˛ g u re w a l k i ng i n a s t at e ly f a s h ion w it h a r m s s w i ng i ng . ˜e
Yi n s hu
a l re a d y not e s t h at t he pr a c t ic e i s go o d for t he lower b a c k . ˜en t here i s a Bi rd

St re t c h (#32), d e pic t e d a s a ˛ g u re b end i ng for w a rd w it h h a nd s on t he ˙o or a nd

he a d r a i s e d t h at i s s a id to b ene ˛t t he s hou ld er s a nd mu s c le s . Gibb on Ju mp (#4 0)

i su nd er t a k enbye x t end i ngt hea r m sd i a gon a l lyupa nddow n ,w h i leD ou bleD e er

i nvol ve s r a i si ng b ot h a r m s a nd pu s h i ng up, t hen b end i ng for w a rd a s f a r a s p o s -

sible(#3 4).˜e
Yi n s h u ,
more over,h a st h re es e p a r at eTi germove s:
Ti ge rS t re t c h :pl a c eonefo otfor w a rd ,r a i s eonea r ma nde x t e nd(#31).
Ti ge r Move : a l i g n t he a r m s , r ot at e t he s hou ld e r s up a nd b a c k , a lt e r n at i n g on t he
r i g hta ndle ˆ(#35).
Ti ge rTu r ni sgo o dfort hene c k .
1.  Fo r a r e c e nt s t u d y t h a t c ove r s t h e h i s t o r i c a l pr e c e d e nt s a n d c ont e mp o r a r y u s e s o f t h e Fi ve A n i -
m a l s ™Fr o l i ca n dh a sa l t e r n a t i vet r a n s l a t i on st ot h eon e so ˚ e r e dh e r e ,s e eWa n ga n dB a r r e t t2 0 0 6 .

W h i le t he se a re i nd iv idu a l exercise s a nd not con nec ted i n a ny pa r t ic u la r way
or s y s t em at ic p at t er n , t he Fi ve A n i m a l s™ Frol ic a s a n i nt e g r at e d p at t er n app e a r s i n
h istor ic a lsou rce sfort he˛ rstt i mei nt heo˝cia lbiog r aphyoft hefa mou sphy sicia n

Hu aTuooft hes e c ondc ent u r y
ˇ.˘ .
Ac c ord i ngtot he
S a ng u oz h i

?
s³
(Recordof
˜ reeK i ngdoms),heonces a idtoh isd iscipleWuP u ,
˜ e b o d y ne e d s a c e r t a i n a mou nt of move me nt . ˜ i s move me nt s e r ve s t o pr op e r l y
b a l a nc er i g hta ndle ˆa ndt ore d i s t r i but ea nda s s i m i l at et hev a r iou sg r a i ne ne r g i e s ;it

a l s oc au s e st heblo o dt oc i rc u l at es mo ot h l ya ndpre ve nt st hea r i s i n gofd i s e a s e s .
˜ ehu m a nb o d yi sl i k ead o orh i n get h atne ve rc ome st ore s t .˜ i si sw hyD a o -
i s t spr a c t ic ehe a l i n ge x e rc i s e s .˜ e yi m it at et hemove me nt soft heb e a r,w h ic hh a n g s

it s e l fhe a dd ow nf r omat re e ,a ndoft heow l ,w h ic hk e e p st u r n i n git she a di nd i ˚ e re nt

w ay s . ˜ e y s t re t c h a nd b e nd t he w a i s t , a nd move a l l t he j oi nt s a nd mu s c le s of t he i r

b o d i e si nord e rt oe v a d ea g i n g .
I my s e l f h ave d e ve lop e d a s e r i e s of e x e rc i s e s w h ic h I n a me t he Fi ve A n i m a l s ™
Fr ol ic . ˜ e ˛ ve a n i m a l s a re t i ge r, d e e r, b e a r, mon k e y, a nd bi rd . ˜ e pr a c t ic e of t he

f r ol ica id st hee l i m i n at ionofd i s e a s e sa ndi nc re a s e st hef u nc t ion i n goft hel i m b sa nd

j oi nt s .W he ne ve rad i s ord e ri sfe lti nt heb o d y,oneoft hea n i m a l ss hou ldb epr a c t ic e d

u nt i lonep e r s pi re sf re e l y.W he np e r s pi r at ioni ss t r on g ,ones hou ldc ove rt hea ˚ e c t e d

p a r t s of t he b o d y w it h p owd e r. I n du e c ou r s e t he b o d y b e c ome s l i g ht e r a nd more

c om for t a ble ,a ndahe a lt hya p p e t it ew i l lre t u r n .(29. 2 a ;D e s p e u x19 8 9,2 4 2 ;a l s o
Ho u
Ha n s h u
 8 2 B . 2 7 3 9)
˜ec h ron ic let hennot e st h atWuP ufol lowe dh i sm a s t er ™sa d v ic ea nde veni nh i s
n i ne t ie s enjoye d k e en he a r i ng , c le a r e ye si g ht , a nd a f u l l s e t of s t rong t e e t h , t hu s

b e i nga bletoe atl i k eayou ngs t er.
From t h i s re c ord it i s c le a r t h at by t he L at er Ha n d y n a s t y, t he Fi ve A n i m a l s™
Frol icw a sk now na ndpr a c t ic e da sas e tofhe a l i nge xerc i s e s ,enc ou r a g i ngp er s pi-

r at ion a nd en h a nc i ng t he c i rc u l at ion of blo o d a nd
qi .
 Howe ver, t he ˛ r s t d e s c r ip -
t ion of t he a c t u a l pr a c t ic e do e s not app e a r u nt i l t he Ta ng d y n a s t y, w hen it i s

fou nd i n t he
Ya ng x i ng ya nmi ng l u ,
 a s s o c i at e d w it h Su n Si m i ao, a nd a ga i nŠi n
e x a c t ly t he s a me ver sionŠi n t he
L a o ju n ya ng s h e ng ju e

Ô)XD3x³
(L ord  L a o™s
I n s t r uc t ion sonNou r i s h i ngL i fe ,
DZ
821;s e eS c h ipp era ndVere l len2 0 0 4 ,35 4).
Accord i ng to t h is , t he a n i ma ls™ pat ter ns appea r i n t he order t iger, deer, bea r,
mon k e y, a nd bi rd ; t he y t end to re qu i re on ly one t y p e of movement , w h ic h i s re
-
p e at e ds e vent i me s ;a ndmo s ta redonef romas qu at t i ngp o sit ion ,w it hon lyt he˛ r s t

pa r t of t he bi rd exec uted wh i le st a nd i ng. ˜e pr ac t ice is v igorou s a nd encou r a ge s

sweat i ngŠa spre scr ibedbyHu aTuo.Ont heot herha nd ,itisnotl i n kedw it heit her

cosmolog ic a lent it ie sorspeci ˛corga nsorsec t ionsoft hebody.Itr u nsa sfol lows:

˜ eTi ge rFr ol ic :S qu atont he˙ o orw it ha l lfou rl i m b s .Movefor w a rdfort h re es t e p s
a nd b a c k for t wo. I n e a c h c a s e , b e g i n by le n g t he n i n g one h ip for w a rd w h i le r a i s i n g

t he op p o s it e le g b a c k a nd up i nt o t he a i r. ˜ e n pl a c e t he le g b a c k i nt o t he s qu at t i n g

p o s it ion ,mov i n gfor w a rdorb a c k .D os e ve nc omple t es e t s .
˜ eD e e rFr ol ic :S qu atont he˙ o orw it ha l lfou rl i m b s .E x t e ndt hene c kfor w a rd
a nd lo ok b a c k ove r you r s hou ld e r, t h re e t i me s t o le ˆ a nd t w ic e t o t he r i g ht . Ne x t ,

s t re t c ht hele g s ,e x t e nd i n ga ndc ont r a c t i n gt he ma l s oi nar hy t h moft h re ea ndt wo.
˜ e B e a r Fr ol ic : S qu at on t he ˙ o or w it h you r h a nd s w r a p p e d a r ou nd t he le g s
b e low k ne e s . L o ok s t r a i g ht up, t he n l i ˆ you r he a d w h i le s t ompi n g d ow n a lt e r n at e l y

w it h you r fe e t , c omple t i n g s e ve n re p e t it ion s on e a c h s id e . R e t u r n t o a s t r a i g ht s qu at

a ndle n g t he nt heb a c kw it hyou rh a nd spu s h i n go ˚t he˙ o or.
˜ e Mon k e y Fr ol ic : Hold i n g ont o a hor i z ont a l b a r, h a n g s t r a i g ht d ow n by t he
a r m sa nds t re t c ht hee nt i reb o d y.C ont a c ta nde x t e ndforones e tofs e ve nre p e t it ion s .

Ne x t ,d r a p et hele g sove rt hes a meb a r,h a n gd ow na ndc u r la ndre le a s eyou ra r m st o

t her i g hta ndle ˆ .D os e ve nre p e t it ion s .
˜ eBi rdFr ol ic :S t a ndups t r a i g ht ,pl a c eb ot hh a nd sont he˙ o or,a ndl i ˆupone
le g at a t i me , le t t i n g it s o a r upw a rd w h i le s t re t c h i n g t he s hou ld e r s a nd l i ˆ i n g t he

e ye br ow s . D o it w it h v i gor. R e p e at t wo s e t s of s e ve n . ˜ e n s it d ow n , e x t e nd t he le g s

for w a rd , a nd w it h you r h a nd s g r a b t he he e l s of t he fe e t . D o s e ve n re p e t it ion s . S it up

s t r a i g ht , c ont r a c t a nd e x t e nd t he s hou ld e r s s e ve n t i me s e a c h . (
Ya ng x i ng ya nmi ng l u

2 .7 b Œ 8 a ;
L a o j u ny a n g s h e n gj u e
 1 a Œ2 a )
A s d i ˚erent a s t he s e e xerc i s e s a re f rom t he mo d er n ver sion of t he Fi ve A n i m a l s™
Frol ic ,t he ys t i l lworksi m i l a rb o d yp a r t s .˜u s ,t hed e eri nvol ve srem a i n i ngqu ie t

a nd t u r n i ng t he ne c k to lo ok b a c k , t he b e a r s t re t c he s t he mu s c le s of t he lower

b a c k , t he mon k e y i s pl ay f u l a nd v ibr a nt , a nd t he bi rd i nvol ve s a l i ˆ i ng mot ion

t h atr a d i at e sl i g ht ne s s .
A  more  re c e nt  for m  of  t he  Fi ve  A n i m a l s ™  Fr ol ic  d e ve lop s  t he  s e qu e nc e  t o  a
p at t er nt h ati sc lo s ertot heonepr a c t ic e dto d ay.Itapp e a r s˛ r s ti nt he
C h i f e n g s u i
çÕˇî³
(M a r row of t he R e d Pho en i x ; t rl . D e s p e u x 19 8 8), a c ol le c t ion of longe v
-
it y me t ho d s by Z hou Lüji ng
L XÃ
,  d at e d  t o  1578 .  ˜ e  s on  of  a n  a r i s t o c r at ic
f a m i l y, Z hou w a s t r a i ne d for o ˝ c e a nd m a r r i e d , but c ont r a c t e d t u b e rc u lo s i s a nd

le ˆt hef a m i lytore sid ei naD aoi s tt empletohe a lh i m s e l f .Herem a i ne dare c lu s e

a nd d e ve lop e d nu merou s s k i l l s , i nc lud i ng s word ˛ g ht i ng , p ap er m a k i ng , p a i nt
-
i n g , c a l l i g r a phy, a nd lon g-l i fe t e c h n iqu e s . He c ol le c t e d pre s c r ip t ion s for he a l i n g ,

i nc lud i ng her b s , t a l i sm a n s , r it u a l s , e xorc i sm s , a nd s p e l l s , w h ic h he w rot e up

v a r iou s ly(D e s p e u x19 8 8 ,12 Œ13).H i s
C h ife ngs u i
 c o n s i s t s  o f  t h r e e  s e c t i o n s :  t e c h
-
n ique s of bre at h i ng a nd g u id i ng
qi ,
 exerc i s e s equenc e s , a nd sle e p exerc i s e s . ˜e
Fi veA n i m a l s™Frol icapp e a r sa st he˛ r s ts e quenc ei nt hes e c ondp a r ta ndi sc lo s er

t o  w h at  i s  pr a c t ic e d  t o d ay.  ˜ e  Ti ge r  Fr ol ic  i s  i l lu s t r at e d  he re  for  t he  ˛ r s t  t i me
( ˛ g .  1 7 ) .
2
Te x t u a l lyt hes a mever sionbutw it hi l lu s t r at ion ss how i ngfem a lepr a c t it ioner s
app e a r s a l s o i n t he
Wu q i n w u g o ng fa t u s hu o
v– X ä 	y–³
(Il lustrated Expla
-
n at ion  of  t h e  Fi ve  A n i m a l s ™  D a nc e  P r a c t ic e).  ˜ i s  i s  a  s hor t  t e x t ,  fou nd  i n  t h e  n i ne
-
t e ent h- c ent u r y c ol le c t ion
Ne iwa i g o ng t u s hu o jiya o

…äy–
Þ³
(C ol lec ted
E s s ent i a l sa ndI l lu s t r at e dD e s c r ipt ion sofI n nera ndO ut erP r a c t ic e s ,
D a o z a ngji ng -
hu a
2 .10 :183 Œ198). ˜e preface note s t hat a woma n l iv i ng i n t he seclu sion of t he
f a m i lyhomew how i s he stoc u lt i v at eher s e l fs hou ldb e g i nbys e t t i ngupaqu ie ts p ot

for her pr ac t ice , t hen create some heat (w it h u nspeci ˛ed met hod s) to acc u mu late

qi .
 Nex t , she shou ld t a ke t he
q i
a ndci rc u lateitt h roug ht hea r ter ie sa ndmer id ia ns
of her body u nt i l she feels it f u l l a nd over ˙ow i ng. ˜en she c a n pr ac t ice t he Five

A n i m a l s™ Frol ic to e l i m i n at e a l l d i s e a s e s a nd a l low t he emer genc e of s u bt ler ener
-
ge t icle ve l s .A ˆ ert h i s ,s hes hou ldpu r s uemoreme d it at i vepr a c t ic e st h atle a de ven
-
t u a l lytot hei n nera lc hem ic a lre ˛ nementoft hee l i x i rofi m mor t a l it y.
2 .˜ es a m eve r s i oni sa l s ofou n di nt h e˛ r s tc h a p t e r,ﬁ Pe a c e f u lNu r t u r i n g ﬂ(
A n y a n gp i a n

œXD §
),o f
t h e
Fu sh o u d a n shu

XÂ ‡ o ¼
 ( E l i x i r B o o k on L on g L i fe a n d G o o d Fo r t u n e), d a t e d t o 1621. It w a s
t r a n s l a t e db yJo h nD u d g e ona n di st o d ayfou n di nB e r k19 8 6 ,57Œ 62 .

Un l i kei nt heTa ngversion,a l lt heexercise si nt h isfor ma repr ac t icedst a nd i ng
up; u n l i k e t he i r mo d er n v a r i a nt , t he y i nvol ve on ly one or t wo movement s p er p at
-
ter na ndplaceaheav yempha sisoni nter na lawa rene s sa ndt hemed it at iveg u id i ng
of
qi .
˜erea renocosmolog ic a lcon nec t ionsorl i n k sw it ht he˛vei n nerorga ns ,but
i ne a c hc a s et het e x ts p e c i ˛e sme d ic a lb ene ˛t sa nda re a soft heb o d ymo s ta ˚e c t e d :
˜ eTi ge rFr ol ic :

Holdt hebre at h ,lowe rt hehe a d ,a ndm a k et heh a nd si nt o˛ s t s .A s -
s u met he˛ g ht i n gs t a nc eofat i ge r,e x ud i n gforc ea ndd i g n it y.Now,l i ˆb ot hh a nd sa s
i fyouwe res up p or t i n gat hou s a ndp ou nd sofi r on ,s t i l lhold i n gt hebre at h .S t r a i g ht e n

t he b o d y a nd s w a l low t he
qi ,
 fe e l i n g it e nt e r t he b e l l y. At t he s a me t i me m a k e t he
s pi r it e ne r g y d e s c e nd f r om a b ove . D o t h i s u nt i l you b e c ome aw a re of a r u m bl i n g

s ou ndl i k et hu nd e ri nt heb e l l y.R e p e at˛ ves e t sofs e ve n .˜ r ou g ht h i spr a c t ic ei nt he

e nt i reb o d yt he
qi
a ndme r id i a n sw i l lb eh a r mon iou s ,e s s e nc ea nds pi r itw i l lb el i ve l y,
a ndt hemy r i a dd i s e a s e sw i l lb ee x p e l le d .
˜ e B e a r Fr ol ic : Hold t he bre at h a nd m a k e t he h a nd s i nt o ˛ s t s , t he n l i k e a b e a r
le a n s low l y f r om s id e t o s id e [t u r n i n g k id ne y s], a lt e r n at i n g t he we i g ht on t he r i g ht

a nd le ˆ fo ot . Ne x t , g i n ge r l y pl a c e one fo ot i n f r ont of t he ot he r a nd hold for a mo -

me nt . D o t h i s i n s uc h a w ay t h at t he
q i
e nt e r s d e e p i nt o t he s id e s of t he b o d y a nd
re s on at e s s t r on g l y i n t he w a i s t a nd j oi nt s . D oi n g t h i s w i l l e n h a nc e h ip s t re n g t h a nd

e l i m i n at e a b d om i n a l d i s t e n s ion . R e p e at t h re e s e t s of ˛ ve , t he n s t op. ˜ e pr a c t ic e

s t re t c he smu s c le sa ndj oi nt s ,c a l m st hes pi r it ,a ndnou r i s he st heblo o d .
˜ eD e e rFr ol ic :Holdt hebre at h ,lowe rt hehe a d ,a ndm a k et heh a nd si nt o˛ s t s .
S t a nd l i k e a d e e r t u r n i n g b a c k it s he a d t o lo ok at it s t a i l . ˜ e n s t r a i g ht e n t he b o d y,

c ont r a c t t he s hou ld e r s , a nd a lt e r n at e l y r i s e up on t he t o e s a nd s t omp d ow n on t he

he e l s ,s ot h att hee nt i reb o d y,l i k ea ni nt e g r at e dhe ave n l ypi l l a r,s h a k e sa ndt re m ble s .

R e p e at t h re e s e t s of t wo or pr a c t ic e onc e a d ay a ˆ e r ge t t i n g up i n t he mor n i n g . ˜ e

moret heb e t t e r.
˜e Mon ke y Frol ic: Hold t he bre at h a s u su a l when we ma ke a ˛ st . ˜en, hold a
t r e e  b r a n c h  i n  o n e  h a n d  a n d  a  p i e c e  o f  f r u i t  i n  t h e  o t h e r .  O n e  f o o t  l i g h t l y  l i ˆ e d  i n  t h e  a i r ,

pivot on t he he el of t he ot her foot to t w i st t he body back wa rd s . Now t ig hten t he spi r it

e n e r g y  a n d  s w a l l o w  i t  t o  g u i d e  i t  i nt o  y o u r  b e l l y.  D o  t h i s  u nt i l  y o u  b e g i n  t o  s w e a t .
˜ e Bi rd Fr ol ic :

Hold t he bre at h a nd s t a nd a s i f r i s i n g up. I n h a le t he bre at h a l l
t he w ay t o t he c o c c y x , t he n move t he
qi
 up t o t he t op of t he he a d . Ne x t , r a i s e b ot h
h a nd s i nt o t he a i r a nd le a n t he b o d y for w a rd , l i ˆ i n g t he he a d t o re c e i ve t he s pi r it a s

it bre a k s t h r ou g h t he c r ow n . B ow l i g ht l y i n a for m a l o b e i s a nc e , t hu s s how i n g how

you r˛ ve
qi
p ayt he i rre s p e c t st ot heP r i me .˜ i sw i l le n s u ret h atyou rs i xv i s c e r aa re
i nh a r monya ndyou rpr i mord i a l
qi
w i l lnotge tle s s .˜u s ,t hehu nd re dd i s e a s e sw i l l
nota r i s e .(
C h i f e n gs u i
 6 3 Œ 6 7 )

Iti sobv iou sf romlo ok i ngatt h i ss e quenc ew heret hemo d er nver sionge t sit s
p a r t ic u l a r s h ap e , a nd how it c a me a b out by work i ng w it h t he t r a d it ion a l p at t er n
a nde x p a nd i ngiti ntov a r iou ss t a nd i nga ndmov i nga s p e c t s .A si nt hec ont emp o -

r a r y ver sion , t he M i ngŒ Q i ng pr a c t ic e of t he Fi ve A n i m a l s™ Frol ic l i n k s t he t i ger

w it h s t reng t h a nd over a l l b o d y c ond it ion i ng , t he b e a r w it h lower-b a c k s t re t c he s

a nd k id ne y i s s ue s , t he d e er w it h ne c k a nd s hou ld er s a nd ment a l c a l m ne s s , t he

mon k e y w it h a g i l it y a nd t w i s t i ng br a nc he s , a nd t he bi rd ( l at er to b e c ome t he

c r a ne)w it hl i g ht ne s sa ndal i ˆtow a rdt hehe aven s .Att hes a met i meitc ont i nue s

t he e a rl ier s y s t em i n t h at it pre s c r ib e s re p e t it ion s , oˆ en i n s e t s of s e ven , a nd en-

c ou r a ge sp e opletobre a kouti ntoas we at .˜es e quenc ea saw hole ,more over,i sa

c l a s sic e x a mple of t he e xerc i s e t r a d it ion i n t h at it work s s y s t em at ic a l ly t h rou g h

t he d i ˚erent p a r t s a nd mu s c le g roup s of t he b o d y a nd prov id e s re l ie f f rom t en-

siona nda l le v i at e sa i l ment s .
S e a s on a la ndI m mor t a lP r ac t ic e s
Two ot her k i nd s of he a l i ng e xerc i s e s t h at h ave i n ˙uenc e d qi gong pr a c t ic e to d ay

a re fou nd i n t he s a me t e x t s a s t he Fi ve A n i m a l s™ Frol ic . O ne c on si s t s of t went y-

fou r si mple move s to b e pr a c t ic e d a s t he s e a s on s c h a nge (i .e ., i n a c c ord a nc e w it h

t he t went y-fou r s ol a r no d e s or t wo -we e k p er io d s t h at d i v id e t he C h i ne s e ye a r).

˜e ot her i nvol ve s br ie f pr a c t ic e s a s s o c i at e d w it h i m mor t a l s , e a c h ge a re d to a l-
le v i at eap a r t ic u l a ra i l ment .
˜eCh i nesec a lend a risam i x t u reoflu na ra ndsola rmea su r i ng.˜edom i na nt
modeislu na r,sot hatt hemont hsbeg i nont he1stw it ht henewmoon,pea kont he

15t hatf u l lmoon,a ndendatwa n i ngmoonont he29 t hor30 t h.Ont heot herha nd ,

t heye a ri sd e t er m i ne dbys ol a rc yc le s .Itb e g i n sa b outsi xwe e k sa ˆ ert hew i nt ers ol
-
st ice, usua l ly i n late Ja nua r y or ea rly Febr ua r y, w it h t he sea sons mea su red by t he

solst icesa ndequ i noxes,wh ichŠ cont ra r ytoWester nusageŠma rkt hei rh ig hpoi nts

rat her t ha n t hei r beg i n n i ngs. To combi ne sea sona l sola r cha nges w it h t he t welve

lu n a r mont h s , more over, t he C h i ne s e h ave a s y s t em of t went y-fou r t wo -we e k p er i
-
ods, na med a ˆer cl i mate cha nges a nd essent ia l for t he ag r icu lt u ra l rhy t h m of t he

ye a r. E a c h of t he s e , t hen , h a s a s p e c i ˛c he a l i ng e xerc i s e to a l le v i at e c om mon c om
-
pl a i nt s . ˜e pr a c t ic e s a re a s s o c i at e d w it h t he i m mor t a l C hen Tu a n
«)x
 (d . 989), a
fa mousSong-dy na st y˛g u rewhosema i nspecia lt ywa st heprac t iceofsleepexercises

a sd e s c r ib e di nmored e t a i lb e low.˜e ya rere c ord e di nt he
Ershi siqizuogongdaoy in
z h ib i ngt u s hu o

2<Dä—§	yÂ³
(Twent y-fou rI l lust ratedSeatedE xercise
P r a c t ic e stoHe a lD i s e a s e s),c ont a i ne di nt he
Ne iwa ig o ngt u s hu ojiya o
( 1 3 3 Œ 1 8 1) .
3
˜e d i s e a s e s t he y prop o s e to he a l t end to b e a s s o c i at e d w it h
qi
-blo c k a ge s ,
i nc lud i ng joi nt p a i n s , d i ge s t i ve problem s , a nd mu s c u l a r we a k ne s s . A lt hou g h

s ome t e x t s , fol low i ng t he a nc ient m a nu s c r ipt s a nd t he re c om mend at ion s of Su n

Si m i ao, s p e a k i n d e t a i l a b out t he d i ˚erent or ga n s a s s o c i at e d w it h e a c h s e a s on ,
4

a i l ment s t re at e d by t he Twent y-fou r S e at e d E xerc i s e s a re not c l a s si ˛e d i n t h i s

m a n ner.R at her,t hee xerc i s e st endtoworkona l lt hed i ˚erentp a r t soft heb o d yi n

t hec ou r s eofafe wmont h s ,prov id i ngwe l l-rou nd e dc a re(˛ g .18).
˜et i m i ngoft heprac t iceisi nt hever yea rlymor n i nghou rs,a rou ndm id n ig ht
or 1 a .m. i n t he w i nter mont hs (11t h, 12t h, 1st) a nd a ˆer su n r ise or 5 a .m. i n t he

heig ht of su m mer (4t h, 5t h). Du r i ng t he rema i nder of t he yea r, it is best to per for m

t hem at d aw n, a rou nd 3 a .m. In each c a se, a ˆer t he physic a l st retch or movement ,

adeptsa retocl ickt hei rteet ha ndswa l lowt hesa l iva ,g u id i ngittot hea reaac t ivated .

E a c h  e x e rc i s e  i s  r e p e a t e d  ˛ v e  o r  s e v e n  t i m e s .  ˜ e  pr a c t i c e s  a r e  s h ow n  i n  Ta b l e  2 .
3.˜ es a m es e ti sa l s ofou n di nt h e
Z u n s h e n gb a j i a n

3 6 $×
( E i g htFo l i o sonHon o r i n gL i fe),i n2 0
ju a n
,b yG a o l i a nS h e n f u
Ï·
á É³
o ft h el a t eM i n gd y n a s t y.Tr a n s l a t e db yJo h nD u d g e on ,i ti sfou n d
t o d ayi nB e r k19 8 6 ,19 Œ 47.˜ es a m em a t e r i a la l s oa p p e a r si nt h e
Wa n s h o ux i a n s h u
( I m m o r t a lB o o k
onL on g e v i t yo fTe n˜ ou s a n d[Ye a r s]).S e eB e r k19 8 6 ,17.
4 .At e x to ft h i sk i n di st h e
S i j id i a o s h ez h e l u

q ó ˇJ ´
( R e c o rdo fH a r m on i z i n ga n dB a l a n c i n g
i nAc c o rd a n c ew i t ht h eFou rS e a s on s),fou n di nt h e
Ne i w a ig o n gt u s h u oj i y a o
(8 9 Œ131).Itc l o s e l yr e -
s e m b l e s t h e e a r l i e r i n s t r u c t i on s o f S u n S i m i a o on k e e pi n g t h e o r g a n s h e a l t hy m ont h b y m ont h , t o

w h i c h i t a d d s br e a t h i n g t e c h n i q u e s a n d s i mp l e s t r e t c h e s . Fo r e x a mp l e , t o m a i nt a i n t h e l i ve r i n t h e

s pr i n g , on e s h ou l d u s e t h e
xu
 br e a t h t h i r t y t i m e s d a i l y a n d t w i s t t h e t o r s o t o t h e r i g ht a n d l e ˆ w i t h
t h eh a n d sp l a c e dont h es h ou l d e r s .

T  ˘   .
S e at e dhe a l i nge xerc i s e sfort het went y-fou rs e a s on a lener g ie s
Mo .
Pe r i o d
Pr ac t ice
1 S pr i n gb e g i n n i n g C r o s s -l e g g e d ,pr e s sb ot hh a n d sonR / Lk n e e ,t u r nn e c kR / L ,15x .
R a i nw a t e r
P r e s sb ot hh a n d sonR / Lt h i g h ,t u r nn e c ka n dt or s oR / L ,15x .
2
Insec tsst irri ng
M a k et i g ht˜ s t s ,l i f ta r m st oe l b owl e ve l ,t u r nn e c kR / L ,3 0 x .
S pr i n ge q u i n ox S t r e t c ha r m sf or w a rd ,t u r nn e c kR / L ,l o o kove rs h ou l d e r s ,4 2 x .
3
P u rebr i g ht ne s s
P u l la r m si nt os h o ot i n gb owp o s i t i onR / L ,5 6x .
C r opr a i n L i f ta r mu p,p a l mou t ,pl a c eot h e ra r ma c r o s st or s o ,t u r n
s h ou l d e r s ,35x .
4
Summerbeg inning
C r o s s -l e g g e d ,i nt e r l a c e˜ n g e r s ,hu gk n e ei nt oc h e s tR / L ,35x .
S l i g htr ip e n i n g L i f ta r mu p,p a l mou t ,pr e s sot h e ra r monl e g s ,pr e s sR / L ,35x .
5
S e ed ssprout i ng
S t a n du p,l i f tb ot ha r m st oc e i l i n g ,s l i g htb a c kb e n d ,35x .
Su m me re qu i nox
Sitw it hle g sout ,l i f tonele g ,holdw it hb ot hh a nd s ,s t re tc hR / L ,
3 5x .
6 S l i g hth e a t K n e e lonon el e g ,s t r e t c hot h e rl e ga w a y,l e a nb a c k ,R / L ,15x .
G r e a th e a t
C r o s s -l e g g e d ,l e a nf or w a rdove rl e g s ,pu s h˚ o or,t u r nn e c kR / L ,

1 5x .
7
Fa l lbeg inning
C r o s s -l e g g e d ,pr e s sb ot hh a n d son˚ o or,pu s hb o d yu p,5 6x .
L a s th e a t
L i f t i n gt h ec h e s t ,t u r nt h eh e a dR / L ,d r u m˜ s t sonb a c k ,35x .
8
W h i t e  d e w
P r e s sh a n d sonr e s p e c t i vek n e e s ,t u r nn e c kR / L ,15x .
F a l l  e q u i n o x
I nt e r l a c eh a n d sb e h i n dh e a d ,l e a ns i d e w a y sR / L ,15x .
9
C o l d  d e w
L i f ta r m sove r h e a di nVp o s i t i on ,pr e s s i n gu p w a rd ,35x .
Fro s td e s c e nd i ng
S i tw i t hl e g sou t ,h o l db ot hf e e t ,s t r e t c ha n dl i f t ,35x .
10
Winterbeg inning
C r o s s -l e g g e d ,s t r e t c hb ot ha r m st oon es i d e ,t u r nh e a dt ot h e

ot h e r,15x .
S l i g hts n ow P r e s son eh a n donk n e e ,h o l da te l b oww i t hot h e rh a n d ,R / L ,15x .
11
G r e a ts n ow S t a n du p,c r o s sl e g sa tk n e e s ,op e na r m st ot h es i d e ,pr e s s ,35x .
Wi ntere qu i nox
S i tw i t hl e g ss t r a i g ht ,pr e s sa r m sonk n e e sw i t hv i gor,R / L ,15x .
12
S l i g htc o l d Cros s-leg ged,pu shonea r mup,look i ngatit,ot hera r mon˚oor,
1 5x .
G r e a tc o l d K ne e lononele g ,le a nbac k,b e nda nds t r a ig hte not he rle g ,R / L ,
1 5x .
No t e:R=r ig htsid e;L=lef tsid e;x=n u m b e rofr e p e t it io n so ne a c hsid e
˜ei n s t r uc t ion sment iont h atones hou lda lt er n at et hepr a c t ic e stot her i g ht
a nd le ˆ a nd pr a c t ic e t hem on e a c h sid e for t he g i ven nu mb er of re p e t it ion s . ˜e
pr a c t ic e sa regent le ,he lpi ngp e opletok e e pt he i rjoi nt smov i nga ndt he i rener g ie s

h a r mon iou s a s t he s e a s on s m a rc h t h rou g h t he i r pre s e t p at h , a nd , w it h t wo e x-

c e pt ion s , u nd er t a k en w h i le sit t i ng dow n . ˜e y s hou ld not t a k e more t h a n t en

m i nut e sors otoc omple t e .
In add it ion to t he sea sona l exercises, tex ts of t he late M i ng a lso present si mple

move s a nd s t re t c he s for s p e c i ˛c me d ic a l c ond it ion s . A s s o c i at e d w it h f a mou s i m
-
mor ta ls of va r ious ages a nd provena nce, t hey speci f y br ie˙y wh ich sy mptoms t hey
a regoodfor,g iveaconcisedescr ipt ionoft heprac t ice,a ndi l lust rateiti naper t i nent

i n kd raw i ng.˜eya lsoprov idea nherba lremedy,usua l lyconsist i ngof˛vetoeig ht

d i ˚erent i ng re d ient s (oˆ en i nc lud i ng g i n s eng ,
d a ng g u i ,
 C h i n a ro ot f u ng u s , a nd
va r ious a n i ma l a nd m i nera l substa nces) to supplement t he reg i men, a nd out l i ne a

more me t aphor ic a l a nd s y mb ol ic ver sion of t he pr a c t ic e Š oˆ en re ple t e w it h i n ner

a lchem ic a li mager yŠi naprac t icepoemoffou rl i nesofsevencha rac terseach.
˜ re e v a r i a nt s of t he s e i m mor t a l s™ pr a c t ic e s s u r v i ve . O ne , c on si s t i ng of
for t y- e i g ht it em s , app e a r s i n t he s e c ond c h apt er, ﬁE x t end i ng t he Ye a r s ,ﬂ of t he

Fu s h o ud a n s hu ,
d at e dto1621(B erk19 8 6 ,71Œ117);as e c ondone ,l a r ge lyid ent ic a l

w it ht he˛ r s ti nc ont ent s ,s t y le ,a ndi l lu s t r at ion s ,buta r r a nge di nas l i g ht lyd i ˚er-

ent ord er a nd m i nu s si x it em s , i s fou nd i n t he
Z hu x i a n d a o y i n t u
XÆØ—§y³
(I l lu s t r at e d E xerc i s e s of t he Va r iou s I m mor t a l s), c ont a i ne d i n t he
Ne iwa i g o ng
t u s hu o jiya o
 (1Œ 8 6); t he t h i rd , c on si s t i ng of for t y- si x e xerc i s e s t h at h ave c om-

ple t e ly d i ˚erent n a me s a nd do not pre s ent her b a l reme d ie s or a p o em butŠw it h

t he e xc e pt ion of t we l ve Š a re id ent ic a l i n s y mptom s , pre s c r ipt ion s , a nd i l lu s t r a-

t ion s ,app e a r si nt he
C h if e ngs u i
(D e s p e u x19 8 8 ,127Œ2 21).
5
˜ee xerc i s e sc overa l lk i nd sofme d ic a ls y mptom sa ndc ond it ion s .˜el a r g-
e s t g roup of t h i r t e en e xerc i s e s i s ge a re d to a l le v i at e c ond it ion s of e xc e s si ve or

blo c k e d
qi
a swe l la ss e x u a lproblem s ,s uc ha si n s u ˝c ientl ibido,no c t u r n a lem i s -
sion s , a nd venere a l e xc e s s e s . Ne x t , e le ven pr a c t ic e s d e a l w it h joi nt i s s ue s of t he

ne c k ,s hou ld er s ,b a c k ,h ip s ,a ndle gs ,c lo s e lyfol lowe dbyag roupofn i net h athe lp

w it hd i ge s t i veproblem s ,s tom a c h a c he s ,a ndi nt e s t i n a la i l ment s .A not hert end e a l

w it h more s en s or y a nd p s yc holog ic a l i s s ue s , s uc h a s p o or e ye si g ht , he a d a c he s ,

ver t i go, d e pre s sion , me l a nc holy, a nd a nger. B e yond t h i s , t wo a re s p e c i ˛c a l ly for

p a r a ly si s , one i s for c old a nd it s v a r iou s re l at e d d i s ord er s , a nd fou r s er ve to b en-

e ˛tt heent i reb o d y.
B y f a r t he l a r ge s t nu mb er of e xerc i s e s a re p er for me d i n a s e at e d p o sit ion ,
n i ne t e en c ro s s -le g ge d a nd si x w it h le gs e x t end e d . Fi ˆ e en a re e xe c ut e d s t a nd i ng ,

s ome t i me sw it hle gst u r ne douti nt hep o sit ionoft hec h a r a c t er
ba

6
,s ome t i me s
w it h le gs w id e ap a r t , s e t i n s t r id e , or one up a ga i n s t t he w a l l , a nd s ome t i me s i n

c h a r a c t er
d i ng
³ -³
p o sit ion , w it h t he he e l of one fo ot c lo s e to t he m id d le of t he
ot her(w h atb a l le td a nc er sc a l lﬁ t h i rdp o sit ionﬂ).O nepr a c t ic ei sdonew h i les qu at-

t i ng , one w h i le k ne e l i ngŠu si ng s ome of t he p o s t u re s prom i nent i n t he old ver-
5 .   S i x t e e n  o f  t h e
Chife ngsui
prac t ices ,w it hi l lu st rat ions ,a rea lsot ra nslatedi nLiu19 9 0,129 Œ143.˜eya re
#3,6 ,8 ,10,11,14 ,16 ,17,18 ,19,22 ,23,25,30,3 4 ,a nd4 4(fol low i ngt henu mber i ngofDespeu x1988 ,a lso
u s e di nt a b l e3).A n o t h e rpr e s e nt a t i ono ft h epr a c t i c e si nm o d e r nC h i n e s ei sfou n di nM a19 9 9.

sionoft heFi veA n i m a l s™Frol ic .A ndsi xa redonew h i lely i ngdow n ,onee a c hon
b a c k a nd b e l ly, a nd fou r on t he sid e . ˜ere i s no i m me d i at e c or re l at ion of p o si-

t ion s to s y mptom s , a lt hou g h a l l pr a c t ic e s for he a d a c he a nd ver t i go a re u nd er-

t a k enf romac ro s s -le g ge dp o s t u rea nda l ls qu at t i nga ndly i ng- dow npr a c t ic e sa re

forc u r i ngd i ge s t i vea i l ment s .
Fig u re s a s sociated w it h t he d i ˚erent exercise s va r y w idely. ˜e y r a nge f rom
Daoistdeit ie ssucha sL ordL aot h roug ha ncienti m mor t a lsrecordedi nt he
Lie x ian
z hu a n ,
me d ie v a la lc hem i s t ss uc ha sG eHong ,a nd˛ g u re sf romt he
S h e n x i anz hu an

tomorerecents a i nt ssucha st hefa mou sEig htI m mor t a lsa ndt heS e venPer fec ted

oft heC omple t ePer fe c t ions c ho ol ,a l lm a d ep opu l a ri nt he at erpl ay sa ndver n a c u l a r

n ove l s .
6
 ˜e a s sociat ion of ˛g u re a nd pr ac t ice d i ˚ers w idely a mong t he va r ia nt s .
Fore x a mple ,D ong f a ngShuo
ß± ½
,afa mou si m mor t a la ndma g icia nu nderE m-
p eror Wu of t he Ha n (r. 14 0 Œ 8 6
.ˇ.˘ .
) w it h a biog r aphy i n t he
Li e x i an z hu an ,
 ac
-
c ord i ng to t he
Fu sh ou d a n shu
 re pre s ent s a c u re for blo c k e d
qi
 a nd her n ia s by
ﬁg r a spi ng t he toe sﬂ (˛g.19):ﬁWit hone ha ndhold i ngt hefoot , w it h t heot herha nd

rot at et hebi gto efort hedu r at ionof˛ vebre at h s .Gu id et he
qi
t h roug ht heabdomen
a ndt heent i reb o d y.D ot hes a mefora l lt ento e sﬂ(B erk19 8 6 ,112).
6 .  ˜ e E i g ht I m m o r t a l s we r e ˛ r s t c on s t i t u t e d a s a g r ou p i n Yu a n d r a m a . S e e Ye t t s 1916 , Ya n g 19 5 8 ,
L a i 19 7 2 . O n t h e i r pr o m i n e n c e i n p o pu l a r n ove l s , s e e B r o m a n 19 78 . ˜ e S e ve n Pe r fe c t e d a p p e a r i n

ve r n a c u l a rl i t e r a t u r ea n dt a l e so fm a g i c .S e eWon g19 9 0 .

I n t he
C h if e ng s u i ,
 on t he ot her h a nd , D ong f a ng Shuo i s a s s o c i at e d w it h re -
l ie v i ng w i nd-i nduc e d problem s , s uc h a s d i z z i ne s s a nd ver t i go. He sit s c ro s s -
le g ge d a nd r a i s e s h i s h a nd s to h i s s c a lp, embr a c i ng t he e a r s a nd m a s s a g i ng t he

topoft hehe a dfort hedu r at ionoft we l vebre at h s(D e s p e u x19 8 8 ,14 6 Œ147).Si m i-

l a rly, Lü C hu ny a ng
(J z
, b e t t er k now n a s Lü D ong bi n
(
P ‘
, t he le a d er of
t heE i g htI m mor t a l s ,i sa s s o c i at e dw it has e at e dhe a dm a s s a gea ndme d it at ioni n

onet e x t(B erk19 8 6 ,9 2)a ndw it has t a nd i ngm a n ipu l at ionofa r m-
qi
i nt heot her
(D e s p e u x 19 8 8 , 18 4 Œ185). For a c omple t e l i s t of t he pr a c t ic e s , s e e t a ble 3. It u s e s

t henu mb era c c ord i ngtot he
Fu s h o ud a n s hu
a sit sb a s e l i ne ,b e c au s et hepr a c t ic e s
a reav a i l a blei nE ng l i s ht r a n s l at ion(B erk19 8 6)a ndt hu smo s te a si lya c c e s sibleto

t he mo d er n re a d er. Ne x t , it g i ve s t he c or re s p ond i ng nu mb er i n t he
Ne iwa i g o ng
t u s hu o jiya o,
 fol lowe d by t he n a me of t he i m mor t a l c on ne c t e d w it h t he pr a c t ic e .

A ˆ er t h i s , t he t a ble prov id e s t he nu mb er of t he pr a c t ic e a s fou nd i n t he
C h if e ng
s ui ,
 a ga i n w it h t he a s s o c i at e d i m mor t a l . Ne x t , t he t a ble fo c u s e s on t he a c t u a l
pr a c t ic e s . It l i s t s t he t y p e of p o s t u re re qu i re d , t he t y p e of a i l ment a l le v i at e d , a nd

t hemovementorme d it at ion sne c e s s a r y.
T  ˘   .
I m mor t a l s™e xerc i s e soft heM i ngd y n a s t y
No .
NW
Im mor ta l
CF
Im mor ta l
Po s e
S y m p t o m :m o v e
 1  2
Ta i q i n gz on g s h i
42
WuTon g we i X D i g e s t i ve :r u bb e l l yw i t hh a n d s .
 2  1
L iL a oju n
23
G o u c hu n
X O ve r a l l :h a n d sonk n e e s ,g u i d e
qi .
 3  3
X uS h e nwe n g
39
B a iYu c h a n X
Q i :
h a n d st oop p o s i t es h ou l d e r,
l o o kL / R .
 4  4
L iTi e g u a i
30
Ha n z i
S Pa r a l y s i s :e x t e n da r m sf or ea n d
b ac k .
 5  5
HeX iangu
46
Q iX i aoy ao
Q D i g e s t i ve :hu gk n e e si nt ob e l l y.
 6  6
B a iYu c h a n
26
M a  Z i r a n
L D i g e s t i ve :l i eonb e l l y,l i f tl i m b s
o f f  g r o u n d .
 7  8
H a nZ h on g l i
 8
Ron gc h e n gG on g X Ve r t i go :h e a ve n l yd r u m ,c l i c k
te e t h .
 8  2 9
C a oX i a n g u Š
X Ey e s :t on g u eu p,e y e su p,g u i d e
qi .
 9  Š
Q iuC h a n gc hu n
18
We iB oy a n g X B a c k :e x t e n dl e g su pR / L ,g u i d e
qi .
10
 Š
MaDanyang
24
X i e  Z i r a n
X
Q i :
w a r mh a n d s ,r u be y e s ,pl a c e
onc h e s t .
11
 Š
Z h a n gZ i y a n g
37
X u  Q i a o
S D i g e s t i ve :r a i s ea r m su pt o
h e a ve n .
12
 Š
Hu a n gHu a g u
 Š
L
Q i :
l i eons i d e ,r u ba b d om e n ,
presslegs.

No .
NW
Im mor ta l
CF
Im mor ta l
Po s e
S y m p t o m :m o v e
13
30
Y i nQ i n g h e
25
S on gX u a n b a i L D i g e s t i ve :l i eonb a c k ,l e gove r
k n e e ,s t r e t c h .
14
11
L iQ i c h a n
 Š
E
Q i :
r u bon ef o otonot h e rs o l e .
15
12
Z h a n gZ h e n nu
45
Ji nK e ji
X
D e p r e s s i o n :  h a n d s  o n  k n e e s ,  g u i d e
qi .
16
13
We iB oy a n g
 7
Ju a n z i
X Pa r a l y s i s :on e˜ s tonc h e s t ,ot h e r
pre s sk ne e .
17
14
Xu eD ao g u a ng
27
X u a nS u
X
Q i :
v isua l i z e
qi
i na i l i n ga r e a .
18
15
G e  H o n g
 Š
S Me l a n c h o l y :h a n d sa tc h e s t ,pu s h
ou t / i n .
19
16
Wa n gYu y a n g
 Š
S O ve r a l l :u pont o e s ,pr e s sb e l l y
w i t h˜ s t s .
20
17
M a  G u
 Š
S
Q i :
pu s hwe i g htR / L ,g u i d e
qi .
21
18
Z h a n gG u o l a o
19
Z iZ hu
X Tr ipl eHe a t e r :r u bb e l l ya n d
i nnert hig hs.
22
19
ChenZ i ra n
12
X iu y a n gG on g L C o l d :l i eons i d e ,k n e e su p,h a n d s
onl e g s .
23
20
S h iX i n g l i n
31
Pe iX u a nji n g X D i g e s t i ve :w a r mh a n d s ,r u b
el i x i r˜eld .
24
21
H a nX i a n g z i
20
G u  Q u
S
H ip s :b e n df or w a rd ,e l b ow sove r

h e a d .
25
22
Z h a oL i n g nü
29
L ü  C h u n y a n g
S
L e g s :  e x t e n d  a r m ,  m a s s a g e  e l b o w

a r e a .
26
23
L ü  C h u n y a n g
33
H a nX i a n g z i X
O ve r a l l :h a n d sove rt e mpl e s ,g u i d e

qi .
27
24
C h e n  X i y i  5
Q i on gS hu L
Q i :
l i eons i d e ,pr e s sn o s t r i l ,pr e s s
c oc c y x .
28
25
F u y ud iju n
17
X u  J i n y a n g
S A n g e r :s t r e t c ha n db e n da r m st o
s h o otb ow.
29
26
X u  S h e n z u
21
F u lü
X B a c k :t w i s tt or s oR / L .
30
 7 C h e n  N i w a n
10
D on g f a n gS hu o X
H e a d :  h a n d s  b e h i n d  e a r s ,  r u b

ne c k .
31
28
C a oG u o q iu
 6
J i e y u  Wa n g
S L e g s :h a ndatw a l l,r a i s ele g ,pu s h
u p.
32
 9
Z h a oS h a n g z a o
16
S h a nt u
E
Q i :
h o l dt o e s ,l i f tu pl e g s ,m ove
R /L .
33
10
X uji n gt i a n s h i
 9
Z hu a n g z i
L
Q i :
l i eons i d e ,l e gove rk n e e ,
h a n donpu bi s .
34
31
S u  X u a n x u  2
Hu a n g s h iG on g E H ip s :g r a bt o e s ,m ovef e e tu pa n d
d ow n .
35
32
G a oX i a n g x i a n
22
Ta oC h e n g y a n g S H ip s :c r o s sl e g s ,a r m sf r ont / b a c k ,
s t re t c h .
36
33
F u  Y u a n x u
 Š
X Ve r t i go :w a r mh a n d s ,r u bt opof
he a d .

No .
NW
Im mor ta l
CF
Im mor ta l
Po s e
S y m p t o m :m o v e
37
34
L iHon g z h i
43
Z i y i ng
S
Q i :
c r o s sl e g s ,b e n df or w a rd ,
c r o s s  a r m s .
38
35
L iTi e g u a i
15
D on g hu ad iju n S H ip s :h a n d sons t i c k ,pu s hu pon
to e s .
39
36
Yu z h e ns h a n r e n
14
Z h on g l iYu n f a n g X
Q i :
w a r mh a n d s ,r u bk i d n e y
a re a .
40
27
L iYe p o Š
E
Q i :
pu s hont h i g h s ,b e n d
f o r w a rd .
41 37
L a nC a i h e
28
Fujux i a n s he ng
E O ve r a l l :h a n d si n˜ s t s ,b e n d
f o r w a rd .
42
 Š
X i a  Y u n f e n g
 Š
K B a c k :c r a w lona l lf ou r s ,t w i s t
R /L .
43
 Š
H e  Ta i g u
36
Xua nzhenzi
X D i g e s t i ve :r a i s ea r m su pt o
h e a ve n .
44
38
L i u  X i g u  1
Y o u  Q u a n
S D i g e s t i ve :e x t e n da r m sb a c k /
f or t h ,t w i s t .
45
39
S u  B u e r
 Š
S D i g e s t i ve :b e n d ,h a n d sa tw a l l ,
pu s hl e gb a c k .
46
40
C h a n gTi a n y a n g
35
Ho u D a ox u a n
S B a c k :i nt e r l a c eh a n d s ,b e n dh e a d
t oc h e s t .
47
41
D on g f a n gS hu o
 Š
X
Q i :
ma s sagetoe s.
48
42
Pe n g z u
 Š
E Ey e s :c r o s sl e g s ,a r m sb e h i n d ,
g u i d e
qi .
Not e :Nu m b e ri n˛ r s tc o lu m ni sa c c ord i n gt ot h e
F u s h o ud a n s h u
(t r l .B e r k19 8 6);
N W
=
Ne i wa ig o n gt u s h u o ;C F
=
C h i f e n gs u i .
X=c r o s s -le g ge d ;S=s t a nd i n g ;L=l y i n gd ow n ;E=
s e at e dw it hle g se x t e nd e d ;Q=s q u at t i n g ;K=k ne e l i n g .
I nwhate verf r a meworkt he yappea r,t he semed ici na lexercise sa resi mple ,ea s y
toper for m,a ndqu icktoexec ute.˜e yu set w ist stol i mberupt hebody,bend sa nd
st retche s to enga ge t he mu scle s , movement s to wa r m up joi nt s , ma s s a ge s to br i ng

blo o d ˙ow to d e si re d a re a s , a nd v a r iou s k i nd s of
qi
-g u id i ngtoen ha ncet he˙owof
energ yt h roug ht hebody.˜e yre vea last rongconcer nw it hba la nci nga ndha r mo -

n i z i ng
qi ,
 pre vent i ng e xc e s si ve lo s s Št h rou g h no c t u r n a l em i s sion s a nd t he l i k e Š
a nd c le a r i ng blo c k a ge s i n v a r iou s a re a s . S e c ond to t h at , a i l ment s t end to b e , a ga i n

a s t he y were i n t he Ha n a nd t he m id d le a ge s , e it her of a lo c omot i ve or ga s t roi nt e s
-
t i n a l n at u re . A r t h r it i s a nd i nd i ge s t ion lo ome d l a r ge on t he hor i z on of C h i ne s e

pr ac t it ioners a nd a re accord i ng ly wel l repre sented i n t he exercise s . I n add it ion,

hea l i ngexercise sa lsohelpedw it hemot iona lis sue ssucha sdepre s sion,mela ncholy,

a nd a nger t h rou g h t he re le a s e of blo c k e d
qi
 f rom t he body, not ably t he hea r t a rea .
Ta kentoget herw it ht hesea sona lpr ac t ice s ,t he semed ic a lmet hod sprov ideaw ide

s e le c t ionofe xerc i s e st h athe lpp e opletore c overa ndm a i nt a i nhe a lt h .

I n ne rA lc he my
˜e  more  re l i g iou s  or  s pi r it u a l  d i me n s ion  of  he a l i n g  e x e rc i s e s  b e g a n  t o  pl ay  a n
a c t i ve  r ole  i n  t he  d om i n a nt  s y s t e m  of  D a oi s t  i m mor t a l it y  pr a c t ic e  at  t he  t i me :

i n ner a lc hemy, t he me d it at i ve t r a n s for m at ion of g ro s s er ener g y c yc le s i nto s u b
-
t le le ve l s of s pi r it a nd pu re c o s m ic b e i n g . I n ne r a lc he my c a n b e c h a r a c t e r i z e d by

t he  a c t i ve  re c onc i l i at ion  of  phy s iolo g ic a l  t r a i n i n g  a nd  i nt e l le c t u a l  s p e c u l at ion

(Robi ne t 19 89 a , 3 0 0). I n p a r t ic u l a r it c ombi ne s t he s y s t em of op er at i ve a lc hemy

a s d e s c r ib e d by G e Hong of t he fou r t h c ent u r y ; t he pr a c t ic e of v i s u a l i z i ng b o d y

go d s c ent r a l to H i g he s t C l a r it y ; t he t r a n s for m at ion of s e x u a l a nd ot her g ro s s

ener g ie se s s ent i a ltome t ho d sof
qi
-a b s or pt ion;a ndc o smolog ic a ls p e c u l at iona s
-
s o c i at e dw it hy i na ndy a ng ,t he˛ veph a s e s ,lu n a ra nds ol a rc yc le s ,a ndt he
Yi j i n g
(P re g a d io  2 0 0 6 b,  210 ,  219 ;  2 0 0 6 a ,  12 3).  W h i le  t he  e a r l i e s t  i n ne r  a lc he m ic a l  t e x t

d at e s f rom t he m id- e i g ht h c ent u r y (Sk a r a nd P re ga d io 2 0 0 0 , 475), t he f u l ly for
-
mu l at e d a nd re c og n i z e d s y s t em emer ge s on ly i n t he S ong d y n a s t y (B a ld r i a n-

Hu s s e i n  19 9 0 ,  18 7).
O vert hec ent u r ie s ,s e ver a lm ajors c ho ol semer ge dw it h i ni n nera lc hemy :
t heZ he ny u a n
˜†
(Pe r fe c tP r i me)s c ho oloft hel at eTa n g ,w h ic hfo c u s e d
m a i n l yonH i g he s tC l a r it yv i s u a l i z at ion sa nde c s t at ice xc u r s ion sw h i le
i nt e g r at i n g
Yiji n g
s p e c u l at ion ,he r b a lre me d i e sf r omt hem at e r i ame d ic a ,a nd
t hei n s i g htpr a c t ic eofi n ne ro b s e r v at ion(S k a ra ndP re g a d io2 0 0 0 ,4 6 8 ;s e ea l s o

Ro bi ne t19 9 0)

t heZ hon g-L ü
ˇ*(³
s c ho oloft het e nt hc e nt u r y,n a me da ˆ e rt het woi m mor-
t a l sZ hon g l iQ u a n
ˇ*˘& ˇž³
a ndL üD on g bi n
³ (
P ‘
,w h ic hfo c u s e dd om i-
n a nt l yonphy s iolo g ic a lpr a c t ic e s ,wor k i n gw it he ne r g ye x e rc i s e sa nde m br yo

re s pi r at ion ,a ndg a i n i n gf a mem a i n l yt h r ou g ht hea c c ompl i s h me ntofm i r a c le s

(B a ld r i a n-Hu s s e i n19 8 4 ,3 4)

t hes o - c a l le dS out he r ns c ho ol( Na n z on g
	¤r
),c e nt e re donZ h a n gB o du a n

M  $³
(9 8 4 Œ10 82)a ndB a iYuc h a n
;/ ü³
(119 4 Œ c a .1127),w h ic hs pr a n gup
i ns out he r nC h i n ai nt hee le ve nt hc e nt u r ya ndpl a c e dg re ate mph a s i son

c o s molo g ic a ls p e c u l at ion ,a l s oi nt e g r at i n gag re atd e a lofB ud d h i s tt hou g ht

a ndfor m a lr it u a l s ,m a k i n ghe av yu s eoft hene w l ya r i s i n gt hu nd e rr it e s(S k a r

a ndP re g a d io2 0 0 0 ,470 Œ 471;s e ea l s oC le a r y19 87;Wa n g2 0 0 4)

t heQ u a n z he n
d˜ ³
orC omple t ePe r fe c t ions c ho ol ,fou nd e di nt we l ˆ h- c e n-
t u r ynor t hC h i n abyWa n gC hon g y a n g
Æ
ùz³
(1113 Œ1170),w h ic hw a sa s c e t ic
a ndmon a s t ici nor g a n i z at iona ndwor k e dd om i n a nt l yw it hi nt e r iorvoy a ge s

a ndt hei n he re ntt r a n s for m at ionoft hes e l fi nt oc o s m icd i me n s ion s( Ya o2 0 0 0 ,

5 8 6 ;s e ea l s oKomj at hy2 0 0 7)

E a c h of t he s e s c ho ol s pl a c e d a s l i g ht ly d i ˚erent emph a si s on phy sic a l , me d it a
-
t ive ,r it u a l,a ndec st at icpr ac t ice sa ndenv isionedt heproce s si nsomewhatd i ˚erent
cosmolog ic a la ndps ycholog ic a lter ms .A scent u r ie spa s sed ,f u r t herschoolscreated

ye t d i ˚erent for m s of i n ner a lc hem ic a l pr a c t ic e , i nc lud i ng ent i re s y s t em s s p e c i ˛
-
c a l lyforwomen ,
7
a ndi nteg r atedmoret r ad it iona lC on f ucia nt houg hti nt heover a l l
cl i mate of ﬁ ha r mon i zi ng t he t h ree teach i ngs .ﬂ Yet w it h i n t h is g reat va r iet y, i n ner

a lchemyŠt hen a nd nowŠt y pic a l ly beg i ns w it h a prepa r ator y pha se of mor a l a nd

phy sic a l read i ne s s , wh ich i nvolve s pr ac t ici ng a l l t he va r iou s longe v it y tech n ique s ,

set t i ngone™sm i ndf u l lyont heGreatWork,a ndlea r n i ngtocont rolt hem i ndw it h

ba sicbreat hobser vat iona ndot herconcent r at ionexercise s .
O nc e re a d y, pr a c t it ioner s t y pic a l ly p a s s t h rou g h a s er ie s of t h re e t r a n s for-
m at ion s:f rome s s enc e(
ji ng
XÄ
)toener g y(
qi
³Û
),f romener g ytos pi r it(
sh e n
³XÀ
),
a nd f rom s pi r it to t he D ao, c on s c iou s ly a nd a c t i ve ly re ver si ng hu m a n ge s t at ion

a ndc o sm icc re at ion(Robi ne t19 89 a ,317Œ319 ;Sk a ra ndP re ga d io2 0 0 0 ,4 8 8 Œ 4 9 0).

˜e y b e g i n by fo c u si ng on e s s enc e , t he t a ng ible for m of
qi
 t h at si n k s dow n p er i-
o d ic a l ly f rom it s or i g i n a l c ent er i n t he O c e a n of
Qi
 i n men a nd i n t he C aver n of
Q i
i n women , m a n i fe s t i ng a s s emen a nd men s t r u a l blo o d re s p e c t i ve ly. To re ver t
e s s enc eb a c kto
qi ,
mena l lowafe e l i ngofa rou s a ltoo c c u r,t heng u id et he˙ow i ng
ener g yb a c kupa longt hes pi nea ndi ntot hehe a d ,t hu sﬁs u b du i ngt hew h it et i ger.ﬂ

Women ,w hent he yfe e lmen s t r u a lblo o dsi n kdow nf romt heC aver nof
Qi ,
 m a s
-
s a ge t he i r bre a s t s a nd v i s u a l i z e it r i si ng upw a rd a nd t r a n s for m i ng i nto
qi .
 O ver
s e ver a l mont h s , t h i s w i l l c au s e men s t r u at ion to c e a s e , t he ﬁ d e c apit at ion of t he

re d d r a gonﬂ (D e s p e u x a nd Koh n 2 0 03, 2 21Œ2 2 3). ˜e y t hen c i rc u l at e t he ne w ly

pu r i ˛e d
q i
i nt heM ic ro c o sm icO r bit ,g u id i ngita longt hec ent r a lc h a n ne l soft he
tor s o a nd op en i ng a s er ie s of p a s s e s a long t he w ay. Not on ly s t reng t hen i ng t he

b o d ya nden h a nc i nghe a lt h ,t h i s
qi
- c i rc u l at ione vent u a l lyle a d stot hem a n i fe s t a-
t ion of a c onc ent r at e d p e a rl of pr i mord i a l
qi
Šne w ly for me d i n men , l at ent ly
pre s entf rombi r t hi nwomen .˜e˛ r s ts t a gec onc lud e sw hent hep e a rlc o a le s c e s .
˜e s e c ond s t a ge i s t he s a me for men a nd women . It fo c u s e s on t he t r a n s for
-
m at ionofpu r i ˛e d
qi
i ntospi r it .˜epea rlofdewisde velopedi ntot hegolden˙ower
w it h t he he lp of t r a n smut e d
qi .
 For t h is , y i n a nd y a ng a re ident i ˛ed a s d i ˚erent
energ ie s i n t he body, each de scr ibed w it h d i ˚erent met aphors depend i ng on t he

le ve lofpu r it yat t a i ne d .Ty pic a l lyt herea ret hefol low i ng(Robi ne t19 89 a ,325 Œ32 6):
7.  L a t e r d e ve l o pm e nt s a r e d o c u m e nt e d i n a l a r g e v a r i e t y o f t e x t s , s o m e o f w h i c h h ave b e e n s t u d i e d
a n d t r a n s l a t e d . P r o m i n e nt e x a mp l e s i n c lu d e L u 19 70 , D e s p e u x 19 7 9, C l e a r y 19 9 2 , E s p o s i t o 19 9 8 ,

D a r g a 19 9 9, L iu 2 0 01, Mo r i 2 0 0 2 . Fo r pr e s e nt a t i on s o f w o m e n™s pr a c t i c e , s e e D e s p e u x a n d Ko h n

2 0 03,Va lu s s i2 0 03.Fo rag e n e r a ls u r ve yo ft h et r a d i t i on ,s e eNe e d h a me ta l .19 8 3,R o bi n e t19 9 5.Fo r

m o d e r nve r s i on so ft h epr a c t i c e ,s e et h ew o r k sb yM a nt a kC h i a(19 9 9,2 0 03,2 0 0 5)a n dN iHu a- c h i n g

(19 8 9).Am o d e r nt a k eont h epr a c t i c e s ,w i t hf u l lt r a n s l a t i on ,i sfou n di nO l s on2 0 0 2 .

y a n g=he a r t=˛ re=t r i g r a m
li

=pu rele a d=d r a gon=re dbi rd
y i n=k id ne y s=w at e r=t r i g r a m
k a n
=pu reme rc u r y=t i ge r=w h it et i ge r
˜e t e x t s d e s c r ibi ng t he s e a d v a nc e d pr a c t ic e s t end to b e ob s c u re a nd h i g h ly
me t aphor ic .A sZ h a ngB o du a ns ay si nh i sp o e t icc yc le
Awa k e ni ngtoPe r f e c t i o n ,
I nt hec re s c e nt-mo onf u r n a c e ,j a d eblo s s om sg r ow ;
I nt heve r m i l ionc r uc i ble ,me rc u r y˙ ow se ve n l ya lon g .

O n l ya ˆ e rh a r mon i z i n gt he mw it hg re at˛ r i n gp owe r

C a nyoupl a ntt hec e nt r a lp e a r lt og r a du a l l yr ip e n .( Ve r s e4)
˜ el i g ht n i n goft r u ew at e rb oi l sa ndt hu nd e r si nt here a l mofme t a la ndofw at e r ;
Tr u e˛ rea r i s e sf r omMou ntKu n lu nŠ t he s ea reou ry i na ndy a n g .

˜ et wore s t ore da ndh a r mon i z e di npr op e rw ay s

M a k et hee l i x i rg r own at u r a l l y,p e r v a d et heb o d yw it hit sf r a g r a nc e .( Ve r s e13)
At e a c h s t a ge of t he t r a n smut at ion pro c e s s , t he ener g ie s a re g i ven d i ˚erent
n a me s , a nd d i ˚erent me t aphor s a re employe d . Event u a l ly a d e pt s le a r n not on ly
to m i x t hem i n t he a b domen but a l s o to re vol ve t hem t h rou g h a n i n ner-b o d y

c yc le t h at i nc lud e s not on ly t he s pi ne a nd bre a s t b one but le a d s a l l t he w ay to t he

fe e t a nd i s k now n a s t he m a c ro c o sm ic or bit . Gr a du a l ly one ™s ener g ie s a re re ˛ ne d

to a p oi nt w here t he y b e c ome a s pu re a s t he c e le s t i a l s t hem s e l ve s . Spi r it emer ge s

a s a n i nd e p end ent ent it y ; t he p e a rl op en s up to g i ve r i s e to t he gold en ˙ower, t he

c oreoft hei m mor t a lembr yoi nt helowerc i n n a b a r˛e ld .
O nc et heembr yos t a r t stog row,a d e pt ss w it c ht he i rpr a c t ic etonou r i s hitfor
t en mont h s w it h embr yo re s pi r at ion . I n a d d it ion to nu r t u r i ng t he embr yo, t h i s

pr a c t ic e a l s o m a k e s t he a d e pt i nc re a si ng ly i nd e p end ent of out er nou r i s h ment

a nd a i r. W here a s t he ˛ r s t ph a s e i s e a sier for men , t h i s s t a ge i s e a sier for women

b e c au s et he ya ren at u r a l lyendowe dw it ht hef a c u lt ytog rowa nembr yo.A ˆ ert en

mont h s ,t heembr yoi sc omple t e .
Ad e pt s t hen pro c e e d to t he t h i rd s t a ge . ˜e a s ye t s em i m at er i a l b o d y of t he
embr yo i s t r a n s for me d i nto t he pu re s pi r it b o d y of t he i m mor t a l s , a b o d y of pr i-

mord i a l
qi .
Toat t a i nit sf u l lre a l i z at ion ,t heembr yoh a stou nd er gos e ver a lph a s e s .
Fi r s t it i s nou r i s he d to c omple t ion a nd u nd er go e s a s pi r it u a l bi r t h by mov i ng up

a longt hes pi nea nde x it i ngt h rou g ht heHu nd re dMe e t i ng(B a i hu i
³ Í
)p oi ntat
t hetopoft hehe a d ,w h ic hi snowc a l le dHe aven lyG at e( Ti a ng u a n
³ı ˘Â
).˜e˛ r s t
e x it i ngoft hes pi r itembr yoi sk now na sﬁ d e l i ver a nc ef romt hewomb.ﬂItsi g n i ˛e s

t hea d e pt ™sc e le s t i a lre bi r t ha ndi sa c c omp a n ie dbyt hep erc e pt ionofad e e pi n ner

r u mbl i ng , l i k e a c l ap of t hu nd er. W hen t he He aven ly G at e op en s , a w h it e smok y

e s s enc ec a nb es e enhover i nga b ovet hea d e pt .˜es pi r itp a s s e st h rou g ht hetopof
t he he a d a nd b e g i n s to c om mu n ic at e w it h t he c e le s t i a l s , t hu s t r a n s c end i ng t he

l i m it at ion soft heb o d y(D e s p e u xa ndKoh n2 0 03,2 37).
Oncet heembr yoha sbeenbor n,itg rowst h roug haf u r t hermed itat iveexercise
k now n a s ﬁnu rsi ng for t h ree yea rs.ﬂ Gradua l ly get t i ng used to its new powers, t he

embr yo moves fa ster a nd t ravels fa r t her away u nt i l it c a n go fa r a nd w ide w it hout

a nyl i m it at ion .A st hes pi r itent er si ntoit sc o sm icvent u re s ,t hea d e pte x h ibit ss up er
-
nat u ra l powers, i nclud i ng t he abi l it y to be i n t wo places at once, to move qu ick ly

f romoneplacetoa not her,tok nowpa sta ndf ut u re,tod iv i nepeople™st houg hts,a nd

soon.K now na sﬁspi r itper va sion,ﬂt h isi nd ic atest hef reedomach ievedbyt hespi r it

a s m a n i fe s t i n t he pr a c t it ioner. Event u a l ly, t he en l i g ht en ment ge t s s t rong , a nd t he

adept , whose body is a l ready t ra nsfor med i nto pu re l ig ht , overcomes l i fe a nd deat h

a ndme lt si ntoc o sm icempt i ne s s(D e s p e u xa ndKoh n2 0 03,2 4 3).
T heE i g htBro c a de s
B e sid e s v a r iou s phy sic a l e xerc i s e s t h at s er ve to he a l d i s e a s e s a nd pre p a re t he

a d e pt for t he long h au l of t he Gre at Work , t here a re s e ver a l prom i nent D aoy i n

pr a c t ic e s t h at for m p a r t of i n ner a lc hemy. A me d it at ion- c u m- e xerc i s e pr a c t ic e

t h at i nvol ve s r it u a l pre p a r at ion a nd
qi
- c i rc u l at ion i n i n ner-a lc hem ic a l f a s h ion i s
t he s o - c a l le d E i g ht Bro c a d e s (
b a d u a n ji n
6
D
), a s e quenc e of e i g ht s e at e d
pr a c t ic e s t h at s t i mu l at e
qi
-˙ow, rot at e ener g ie s a rou nd t he b o d y, a nd enc ou r a ge
a lc hem ic a lt r a n smut at ion s .˜et e x tapp e a r s˛ r s ti nt he
Xiu z h e nshi shu

%˜<¼³
( Ten B o ok s on Cu lt i v at i ng Per fe c t ion ,
DZ
 2 63), a n e x t en si ve c omp end iu m i n 10
ju a n
t h atd at e sf romt het h i r t e ent htofou r t e ent hc ent u r ie sa ndc ol le c t sm at er i a l s
a s s o c i at e d w it h t he B a i Yuc h a n
;/ ü³
s c ho ol of i n ner a lc hemy (S c h ipp er a nd
Vere l len2 0 0 4 ,9 4 6).Ne x ttoa ni l lu s t r at ionofe a c hBro c a d e ,t hew r it t ent e x there

c on si s t soft wop a r t s ,agener a ld e s c r ipt ionoft hee xerc i s e si ns hor tph r a s e sa nda

mored e t a i le dc om ment a r y.˜es a med e s c r ipt iona ndi l lu s t r at ion sa l s oapp e a ri n

t he
C h if e ng s u i
 (D e s p e u x 19 8 8 , 112 Œ117) a nd , w it h more e x t en si ve c om ment a r y
a nde x pl a n at ion s ,i nt he
Ne iwa ig o ngt u s hu ojiya o
( 2 1 7 Œ 2 6 6 ) .
8

Ac c ord i ngtot h i s ,t heE i g htBro c a d e sa ream i x t u reofi nt er n a l
qi
-g u id i nga nd
8 .  ˜ e s a m e ou t l i n e i s a l s o fou n d i n t h e
Z u n s h e n g b a j i a n
, t r a n s l a t e d i n B e r k 19 8 6 , 4 8 Œ5 6 , a s we l l a s
i n
X i u l i n g y a o z h i
. A m o d e r n C h i n e s e pr e s e nt a t i on a p p e a r s i n M a 19 9 9. A n o t h e r E n g l i s h ve r s i on ,
w i t hac o mp l e t e l yd i ˚ e r e nts e q u e n c i n ga n dat h o r ou g hm i x t u r eo ft e x ta n dc o m m e nt a r y,i sfou n di n
Ya n g 19 8 8 , 4 0 Œ51. Ya n g d i v i d e s t h e ˛ r s t B r o c a d e i nt o t h r e e s e p a r a t e e x e rc i s e s , t h e n h a s t h e s e c on d

a s h i s fou r t h . ˜ e t h i rd h e l e ave s ou t c o mp l e t e l y. ˜ e fou r t h b e c o m e s h i s ˛ ˆ h a n d t h e ˛ ˆ h h i s s i x t h

a n d p a r t o f h i s e i g ht h (d on e w h i l e s t r e t c h i n g t h e l e g s). ˜ e s i x t h i s a l s o l e ˆ ou t ; t h e s e ve nt h i s t h e

s a m e , bu t c o m bi n e d w i t h t h e e i g ht h a n d p e r fo r m e d w h i l e s e a t e d w i t h l e g s e x t e n d e d , a n d t h e m e d i-

t a t i onpr a c t i c ea tt h ee n do ft h et e x ta p p e a r sa sh i se i g ht h .Hea l s opr ov i d e sh i sow ni l lu s t r a t i on sa n d

si mplephy sic a lmovement sexec utedont heba sisofdeepconcent r at ivemed it at ion
a nds er v i ngt hepu r p o s eofﬁ bu r n i ngt heb o d y ﬂ(
fen shen

¡ê
) ,  a n  i m p o r t a n t  p r a c
-
t ic e i n i n ner a lc hemy, e xe c ut e d on b ot h t he s e c ond a nd t h i rd le ve l s , t h at s er ve s to

e l i m i n at e i l l ne s s e s or d emon ic i n ˙uenc e s t h at m i g ht h i nd er t he ent er i ng of t he i n-

d e pt h me d it at ion s ne e d e d for t he c omple t ion of t he i m mor t a l embr yo (B a ld r i a n-

Hu s sei n198 4 ,16 0).
˜etech n iquefoc u se sont hebreat h(d r a gon)a sopposedtot heconcoc t ionof
t he e l i x i r t h at u s e s t he b o d y ˙u id s (t i ger). It i nvol ve s s w a l low i ng
q i
i nt hefor mofa

m i x t u re of breat h a nd s a l iva a nd g u id i ng it i nto t he lower ci n naba r ˛eld where , i n

conju nc t ion w it h t he ˛ re of t he hea r t , it t u r ns i nto a wheel of ˛ re t hat g r adu a l ly

ex pa nd s a nd bu r ns t h roug hout t he body, el i m i nat i ng demon ic or ps ycholog ic a l

problemsofva r iou sk i nd s:ner vou st rouble swhenawa ke ,n ig ht ma re swhena sleep,

a nd ha l luci nat ions du r i ng med it at ion. By ex tension, va r iou s negat ive de si re s a nd

at t ach ment s ,sucha stoworld lywea lt ha ndsucce s s ,pa s sionsa ndloverelat ionsh ips ,

m i l it a r ya ndpol it ic a lprowe s s ,a ndspeedya scensiona ndsuper nat u r a lat t a i n ment s ,

a ree l i m i n at e d ,le av i ngt hepr a c t it ionerf re etofo c u sf u l lyont hed i v i net r a n s for m a
-
t ionofi n nera lchemy(Ba ld r ia n-Hu s sei n198 4 ,162).
T
H E
E
IGH T
B
RO C A DE S
C l ic kt het e e t ha nda s s e m blet hego d s :
1.

9
C l ic kt het e e t ht h i r t y- s i xt i me s ,t he n
pl a c eb ot hh a nd sonyou rhe a da ndb e att hehe ave n l yd r u mt we nt y-fou rt i me s .
S h a k et heHe ave n l yP i l l a r :S h a k et heHe ave n l yP i l l a rt ot her i g hta ndt hele ˆ ,
2 .

forat ot a loft we nt y-fou rt i me sone a c h .

˜ ere dd r a gonc hu r n st heo c e a n :Movet het on g u ea r ou ndt hemout ht ot he
3.

r i g hta ndle ˆ ,re a c h i n gupw a rdt ot heg u m s .R e p e att h i r t y- s i xt i me s .Sw a l low

t hes a l i v ai nt h re eg u lp sl i k eah a rdo bj e c t .A ˆ e rt h atyouc a nc i rc u l at et he
qi
i n
a c c ord a nc ew it ht hepr op e r˛ r i n gt i me s .

M a s s a get heh a l loft hek id ne y s :M a s s a get heh a l loft hek id ne y sw it hb ot h
4 .

h a nd s ,r u b bi n gt he mt h i r t y- s i xt i me s .˜ emoreyoud ooft h i s ,t hemore

m a r ve lou st here s u lt s .

S i n g le -p a s sr ot at ion :Rot at et het or s oatt hes i n g lep a s sl i k ea na x let ot her i g ht
5.

a ndle ˆ .R e p e att h i st h i r t y- s i xt i me s .

D ou ble -p a s sr ot at ion :Rot at et het or s oatt hed ou blep a s sl i k eapu l le yt ot he
6 .

r i g hta ndle ˆ .R e p e att h i st h i r t y- s i xt i me s .

I nt e r l a c e˛ n ge r sont opoft hehe a d :Ru bb ot hh a nd sa nde x h a lew it h
7.

he .

R e p e at˛ vet i me s .˜ e ni nt e r l a c et he˛ n ge r s ,p a l m sf a c i n gout ,a ndr a i s et he
i nt e r pr e t a t i on ,p lu sa na c c ou nto ft h es t a n d i n gs e q u e n c e ,w h i c hi sn o td o c u m e nt e dwe l li nh i s t o r i c a l
l i t e r a t u r ea n ds e e m st og ob a c kt ot h eS h a o l i nr a t h e rt h a nt h em e d i c a lo rD a o i s tt r a d i t i on .

9.˜ eh e a d i n g sa r epr ov i d e di n
Ne i w a ig o n gt u s h u oj i y a o
,218 Œ219.

a r m sa b ovet hehe a dt os up p or tHe ave n .˜ e npre s st heh a nd sa g a i n s tt het op
oft hehe a d .R e p e atn i net i me s .

H a nd sa ndfe e tho okt o ge t he r :W it hb ot hh a nd sfor me di nt oho ok sb e nd
8 .

for w a rda ndpre s st hes ole soft hefe e t .R e p e att h i st we l vet i me s .Ne x t ,a g a i n

pu l lt hele g si nt os itc r o s s -le g ge dw it hb a c ks t r a i g ht .
C onc lud i n gme d it at ion :Wa ita st hew at e rre ve r t st or i s e .O nc emorer i n s ea ndonc e

a g a i ns w a l lowt hes a l i v ai nt h re eg u lp s .O nc et h i si sd one ,youw i l lh aves w a l lowe d

t hed i v i ne˙u ida lt o ge t he rn i net i me s .A syous w a l lowitd ow nw it har ip pl i n g ,

g u r g l i n gs ou nd ,t hehu nd re dme r id i a n sw i l ln at u r a l l yb eh a r mon i z e da ndt heR i ve r

C h a r iot[att heb a s eoft hes pi ne]w i l lc re at et hep e r fe c tc i rc u l at ion[of
qi
].˜ e re by
youd e ve lopa˛ ret h atbu r n st hee nt i reb o d y.(19.1aŒ 6 b)
˜e pr ac t ice beg i ns w it h a seated med it at ion, du r i ng wh ich adept s close t hei r
e ye s , foc u s i nwa rd , a nd el i m i nate a l l ex t r a neou s t houg ht s . ˜e y cl ick t hei r teet h
a ndsnapt hei r˛ ngersa ga i nstt hebackoft hei rhead stowa keupt hegod si nsidet he

b o d y  (˛ g .  2 0).
Fol low ingt his,t heyturnt henecktot herig hta ndleˆtoloosenupt hemusclesof
t het h ro at ,s ot he yc a ns w a l lowt he
qi
moree a si ly.˜e
qi ,
nex t,iscol lectedbymov ing
t h e  t on g u e  a r ou nd  t h e  m out h  a nd  b e g i n s  t o  c i rc u l a t e  a r ou nd  t h e  b o d y  i n  a c c ord a nc e

w it h t he ﬁ˛ r i ng t i me sﬂ (
hu ohou
¾"
), t h at i s , fol low i ng a s e t p at t er n of y i n-y a ng i n
-
t erc h a nge t h at f a c i l it at e s t he opt i m a l p ot enc y of
q i
(Robinet 1989a, 316). To act ivate
t he lower b o d y, w here t he
qi
 is to center a nd turn into t he wheel of ˛ re, adepts nex t

m a s s a get hek id ne ya re a ,t hes o - c a l le dG at eofE s s enc e(
ji n g m e n

XÄ	p
),whi lehold ing
t he i rbre at ha ndv i s u a l i z i ngar a d i a nt˛ red e s c end i ngf romt hehe a r ta re a .
I nt hes e c ondh a l foft hepr a c t ic e ,a d e pt s˛ r s trol lt he i rs hou ld er stoc au s et he
qi
 to move upw a rd f rom t he a b domen , t hen t w i s t t he tor s o to a l low it to ˙ow
smo ot h lya longt hes pi netow a rdt hehe a d .A st he
qi
˛ l l st hec he s ta re a ,t he ye l i m-
i n at eit s˛ ref romt heb o d ybyfo c u si ngont hehe a r t ,e x h a l i ngw it h
he ,
a ndr a i si ng
t he i r h a nd s p a l m s up a b ove t he i r he a d s . ˜ i s pr a c t ic e c or re s p ond s e x a c t ly to t he
He a r t E xerc i s e a mong t he Si x Bre at h s or Si x He a l i ng S ou nd s a nd a s s uc h i s s t i l l

c om mon ly pr a c t ic e d to d ay. It i s u s e d to e l i m i n at e ˛ re f rom t he b o d y, a nd w it h

t h i s ˛ re t he ne gat i ve emot ion s of i mp at ienc e , a r roga nc e , h a s t i ne s s , a nd v iolenc e

(C h i a a nd C h i a 19 93, 10 5). ˜e l a s t Bro c a d e , more over, i s c lo s e to t he mo d er n

K id ne y E xerc i s e , w here a d e pt s e x h a le w it h
chui
 a nd b end for w a rd to op en t he
b a c koft heb o d y.G oi ngi ntoas e at e dfor w a rdb end ,t he yho okt he i rh a nd sa rou nd

t he i r fe e t a nd s t i mu l at e t he ˛ r s t p oi nt of t he k id ne y mer id i a n , Bu bbl i ng We l l

(
yo ngq u a n
ð
H
)i nt hec ent eroft hes ole s .
Hav i ngt hu sb a l a nc e dt het womo s tf u nd a ment a l
qi
-p ower s(˛ rea ndw at er)i n
t hebodybya l low i ngt hemtor isea ndem itconsciou sly,adept sret u r ntoamed it a-

t ivepost u rea ndoncemoreswa l lowbreat ha nds a l iva ,let t i ngt hem i x t u rede scend

i ntot heabdomen,whereitha r mon i z e st heva r iou senerg ycha n nelsa ndcont i nue s

to pu r i f y t he ent i re person. ˜e e˚ec t is a n over a l l clea nsi ng a nd l iber at ion f rom

n e g a t i v e  f o rc e s  a n d  n a t u r a l  e x t r e m e s .  A s  t h e  t e x t  s ay s ,
D oi n g t h i s , w ay w a rd
[q i ]
 a nd d e mon ic forc e s w i l l no lon ge r d a re t o a p pr o a c h you .
D re a m i n ga ndw a k i n gw i l lne ve rb ec on f u s e d .He ata ndc oldc a nnolon ge rp e ne t r at e
you . A nd a l l k i nd s of c a l a m it i e s a nd a i l me nt s w i l l s t ay aw ay. I f you pr a c t ic e t h i s

me t ho d b e t we e n m id n i g ht a nd no on , t he i n ne r t r a n s for m at ion s w i l l e ˚ e c t a p e r fe c t

u n ion of He ave n [Q i a n] a nd E a r t h [Ku n], e s t a bl i s h t he i nt e r n a l c i rc u l at ion i n it s

pr op e r s t a ge s , a nd m a k e t he e i g ht t r i g r a m s re vol ve pr op e r l y. ˜ e me t ho d i s mo s t

e xc e l le nti nd e e d .(19. 6 b)
Usi nge xerc i s e st h ata l s oapp e a ra mongt heme d ic a lpr a c t ic e sd e s c r ib e de a r-
l ier a nd c ombi n i ng t hem w it h t he s y s t em at ic g u id i ng of
qi
 a nd w it h i n ner a l-
c hem ic a lv i s u a l i z at ion s ,t heE i g htBro c a d e sprov id eap ower f u lme a n stoen h a nc e
he a lt h a nd enga ge i n t he pro c e s s of t r a n s c end enc e . ˜e y s how i n a h a nd s - on ,

pr a c t ic a lm a n nerju s thowD aoi s t senv i sione dt het r a n sit ionf romhe a lt ha ndlon-

ge v it y pr a c t ic e s ge a re d to i mprove t he n at u r a l f u nc t ion i ng of b o d y a nd m i nd to

i m mor t a l it y me d it at ion s t h at s er ve d to c re at e a le ve l b e yond t he n at u r a l . D oi ng

s o, t he Bro c a d e s a id a d e pt s i n re a l i z i ng t hem s e l ve s i n b ot h t h i s world a nd t he

ne x t ,i noverc om i ngt heord i n a r ys e l fa ndga i n i ngafo ot holdi nt heD ao.

S le e pE xe rc i s e s
A more adva nced version of hea l i ng exercise s i n t he t r ad it ion of i n ner a lchemy is
fou ndi nt hes o - c a l le ds le e pe xerc i s e s(
s hu ig o n g

ä
),a s sociatedmostcloselyw it h
t het ent h- c ent u r ys a i nta ndi m mor t a lC henTu a n .
10
B or ni nHena ni nt helaten i nt h
c ent u r y, he s p ent h i s for m at i ve ye a r s w a nd er i ng a rou nd f a mou s mou nt a i n s , pre
-
s u m a bly s e e k i ng i n s t r uc t ion s i n v a r iou s D aoi s t a nd ot her a r t s f rom le a r ne d m a s
-
t er s .D u r i ngt h i sp er io dhes t aye dforaw h i leonMou ntWud a ng
ó ]^
i nHu na n,
where he pr ac t iced Daoist tech n ique s of med it at ion a nd hea l i ng exercise s , a s wel l

a s d ietet ic s a nd breat h i ng. He may or may not have been i nst r uc ted i n pr ac t ice s

t h atwerel at ertob e c omef a mou sa st heWud a ngs c ho olofm a r t i a la r t s .
I n 937, C hen Tu a n app a rent ly w a s i n Sic hu a n , w here he le ˆ b e h i nd a n i n-
s c r ipt ionpr a i si ngt heD aoi s tme d it at iona ndbre at h i ngme t ho d shele a r ne df rom

a m a s t er t here . He t hen re s u me d h i s m i g r at ion s to s e t t le e vent u a l ly, prob a bly i n

t hee a rly9 4 0 s ,onMou ntHu ai nSh a a n x i .Hereheto okc a retore s torea na nc ient

D aoi s t s e t t lement t h at h a d f a l len i nto d i sre p a i r du r i ng t he d e s t r uc t i ve l a s t ye a r s

oft heTa ngd y n a s t y.A sare s u ltofh i se ˚or t s ,t heYu nt a ig u a n
ƒUˆ ³
(C loudTer-
r a c e Mon a s t er y) b e c a me a ˙ou r i s h i ng c ent er a ga i n . It w a s here t h at he s p ent t he

re s tofh i sl i fe Š ac on sid er a bles p a n ,si nc ehed ie don lyi n9 89,att hea l le ge da geof

118
s ui .
 I n b e t we en , he v i sit e d t he i mp er i a l c ou r t t h re e t i me s a nd w a s honore d
v a r iou s ly w it h g i ˆ s , s u b sid ie s , a nd for m a l t it le s . I n 9 8 4 , he w a s aw a rd e d t he o˝-

c i a l honor a r y t it le X iy i x i a n s heng
f”c 3³
(M a s t er of t he I nv i sible a nd t he I n-
aud ible),are ferenc etoc h apt er14oft he
D a o d eji ng.

C hen Tu a n i s k now n for t h re e m ajor a re a s of e x ploit s . Fi r s t , he w a s a phy si-
og nom i s tw hoc ou ldpre d ic tt hef at ea ndfor t u neofp e oplebylo ok i ngatt he i rf a-

c i a l fe at u re s , a nd he a l le ge d ly he lp e d E mp eror Ta i z ong s e le c t t he he i r app a rent

f roma mongh i sm a nys on s(Koh n19 8 8 ,2 2 0).S e c ond ,hei sc re d it e dw it hfor mu-

l at i ng t he ph i lo s ophy of Ta iji , t he Gre at U lt i m at e , a nd c re at i ng t he d i a g r a m t h at

b e c a me f a mou s i n Ne o - C on f uc i a n c i rc le s a nd l at er prov id e d t he b a si s for t he

u biqu itou sy i n-y a ngs y mb ol(L i19 9 0 ,4 5 ;L ou i s2 0 03,16 4).
˜ i rd ,hew a sam a s t erofs le e pe xerc i s e s ,t h ati s ,hepr a c t ic e dafor mofi n ner
a lc hemy t h at i s u nd er t a k en w h i le re c l i n i ng on one sid e . A nu mb er of s tor ie s re -

l at ee x ploit st h atoˆ eni nvol ve ds e ver a lmont h sofc at aton ict r a nc e .Ac c ord i ngto

one t a le , he onc e l ay l i k e d e a d i n h i s her m it a ge i n t he mou nt a i n s . Up on b e i ng

brou g ht b a c k to l i fe by a b a d ly f r i g ht ene d wo o d gat herer, he g l a re d at h i m w it h

e x a s p er at ion a nd r a s p e d , ﬁ W hy do you d i s t u r b me i n my m a r ve lou s s le e p? ﬂ
11

10 .Fo rs t u d i e sont h el i fea n dl e g e n d so fC h e nTu a n ,s e eK n au l19 81;Ko h n19 9 0 ;R u s s e l l19 9 0 a ,19 9 0 b.
11.˜ i si s˛ r s tr e p o r t e di n10 51b yWuYu a n x i a n ga n dr e c o rd e di n
L e q u a n  j i
 33 .14 a .  S e e  K n a u l  19 81,  9 8 .

O t hera c c ou nt sa l s ore c ords ongshec omp o s e dont hewond era ndh i g hqu a l it yof
t hes le e ps t at e ;s upp o s e d lyhee vene x pl a i ne dtot heemp erort h atnop a l a c ei nt he

worldc ou ldc omp a rew it hh i she aven lyv i sion s(K n au l19 81,2 0 0).
H i s biog r aphy i n t he
Li s h i z h e n x i a n t i d a o to ng ji a n

µ È ˜Ø ˇï  ‘ ˇ¹
(C ompre hen si ve M i r ror t h rou g h t he A ge s of Per fe c t e d I m mor t a l s a nd ˜o s e

W ho E mb o d y t he Tao,
DZ
 29 6) of t he e a rly t h i r t e ent h c ent u r y h a s a d i s c ou r s e
t h atd e t a i l sh i sv ie woft hepr a c t ic e :
A nord i n a r yp e r s one at st os at i at iona ndt he nt a k e sple nt yofre s t .Heors hei sm a i n l y
wor r i e dt h att hefo o ds hou ldnotb et o or ic h ,e at i n gw he nhefe e l shu n g r ya nds le e p -

i n gw he nhefe e l st i re d .H i ss norei saud i blee ve r y w he re .Ye tatn i g htw he nhes hou ld

b e s ou nd a s le e p, he w a k e s up u n a c c ou nt a bl y. ˜ i s i s b e c au s e f a me a nd g a i n , s ou nd s

a nds i g ht sa g it at eh i ss pi r ita ndc on s c iou s ne s s ,s we e tw i nea ndf r i e dmut t onmud d le

h i sm i nda ndw i l l .˜ i si st hes le e poford i n a r yfol k .(47.9 b)
I n c ont r a s t to t h i s , C hen Tu a n a s t he id e a l re pre s ent at i ve of s le e p pr a c t ic e h a s a
pu rea ndc le a rm i ndt h ati st r a nqu i la ndatre s t .A shes ay si nt heh a g iog r aphy,he

s le e p st hes le e poft hep er fe c t e d ,k e e pi ngt heener g ie st i g ht lylo c k e da ndc ont i nu-

ou s ly c i rc u l at i ng i n h i s b o d y, g u a rd e d by c e le s t i a l ent it ie s s uc h a s t he g re en

d r a gona ndt hew h it et i ger.Heh a snu m i nou sp ower s ,c a l l i ngfor t ht hes pi r it sa nd

s u m mon i ng t he go d s to s upp or t h i s work , a nd he c a n w h i rl s pi r it u a l ly out of h i s

b o d ytoc onver s ew it hi m mor t a l sa ndv i sitt hep a l a c e sa b ove .Hes ay s ,
M a d l yIw h i r l ,a p p e a ra ndv a n i s hw it ht hec loud sa l i g ht ,
S it t i n gqu i e t ,Iwe l lre a c ht hepu r pleKu n lu nhe i g ht .

W it he a s eIp a s st h r ou g hHe ave n™sc ave sa ndp owe rs p ot sofE a r t h ,

I n h a let he˙ owe r ye s s e nc et h atSu na ndMo ond i s p e r s e .

S p or t i n gi nt hewond r ou ss c e ne r yofv a p or sa ndofh a z e ,

Iv i s its y lph sa ndt a l ka b outt hem a r ve l sofou rd ay s .

Ij oi ni m mor t a l si nt he i rv i s it st os t r a n gel a nd s ,

A ndge tt os e et heg re e ns e at u r n i n gi nt os t r a nd s .

Ip oi ntaty i na ndy a n ga nds c re e c hw it he x u lt at ion ,

Ic e a s et oc a rea b outa l lr u le sa ndwor ld l yl i m it at ion .

L i k es t e p pi n gonc le a rw i ndmyfe e tr i s eh i g ha ndbr i g ht ,

A smyb o d y˙ o at sa lon gw it ht hef a l l i n gr ay sofl i g ht .(47.9 b Œ10 a)
Si m i l a rlys t y l i z e da ndle gend a r yi sas e toft we l ves le e ppr a c t ic e sa s s o c i at e dw it h
C henTu a nt h atapp e a r si nt he
C h if e ngs u i
(D e s p e u x19 8 8 ,2 25 Œ2 69).C a l le d
Hua shan
s h i e r s hu ig o ng z o ng ju e
^<2 äx³
(C ompre hen si ve E x pl a n at ion of t he

Twe l ve Sle e p E xerc i s e s of Mou nt Hu a), it pre s ent s t we l ve pic t u re s of s le e pi ng i m
-
mor ta ls toget her w it h t hei r na mes a nd i n ner a lchem ic a l doi ngs. ˜e tex t for ﬁMao
Xu a n h a nC onquer st heD r a gona ndTi ger ﬂ(˛ g .21),fore x a mple ,r u n sa sfol low s:
˜ ep r i m o rd i a l
qi
o ft h eh e a r ti sc a l l e dt h ed ra g o n .
˜ eo r i g i n a le s s e n c eo ft h eb o dyi sc a l l e dt h et i g e r.
I n ne rn at u reh a r ne s s e d ,d r a gonre t u r n st ow at e r.
E mot ion sfor got t e n ,t i ge rh id e si nmou nt a i n s .

W he nt het woj oi ni nh a r mony,

You rn a mei se nt e re di nt hele d ge r sofi m mor t a l it y.( Ta k e h i r o19 9 0 ,83 ;D e s p e u x
19 8 8 ,14 2)
˜ i sr at herob s c u rep a s s a gere fer stot hei n nera lc hem ic a lpr a c t ic eofre vol v-
i ng t he ener g ie s of t he he a r t a nd k id ne y s , s t y l i z e d a s ˛ re a nd w at er, d r a gon a nd
t i ger,t h rou g ht heb o d ytoc re at eas u bt lerle ve lof
qi
s u it a blefort hec re at ionoft he

i m mor t a l embr yo. ˜e t e x t i n mo s t c a s e s b e g i n s by g i v i ng t wo l i ne s of s e ven
c h a r a c t er si nd e ˛ n it ion ,s uc ha sﬁE x t r a c t i ngmerc u r yf romc i n n a b a ri st het a s kof

t he s pi r it s ou l ; e x t r a c t i ng gold f rom w at er i s t he a c t of t he m at er i a l s ou l ﬂ ( Ta k e -

h i ro 19 9 0 , 8 4). ˜e s e a re fol lowe d by a p o em of fou r l i ne s i n ˛ ve c h a r a c t er s t h at

d e s c r ib et hea c t i v it yi nmoreorle s sob s c u ret er m s ,i ns omec a s e sre a c h i ngoutto

t heg re atre a l mb e yond .Fori n s t a nc e ,
D e s t r oyt hev a s tv a g u e ne s soft hes e n s e s
Tok noww h atc a meb e fores y m b ol sa nde mp e r or s .

O n l yt h i si st r u ere a l i z at iona ndat t a i n me nt .

˜ i si st heHe ave nofG r a ndNe t wor k .( Ta k e h i r o19 9 0 ,9 4)
˜e go a l of t he e xerc i s e i s to e l i m i n at e p er s on a l c r av i ngs a nd id io s y nc r at ic t en-
d enc ie si nf avorofa˙ow i ngonene s sw it ht hepro c e s s e soft heD ao,pro c e s s e st h at

i nt heb e g i n n i ngs t a ge si nvol vet heb o d ya smu lt iplemer g i ngener g ie sa ndt h ati n

morea d v a nc e dpr a c t ic ele a dtot here a l i z at ionofi m mor t a l it ya nde c s t at ic˙ i g ht .
B e fore d e t a i l i ng t he pr a c t ic e s , t he t e x t a l s o h a s a n e x pl a n ator y i nt ro duc t ion
t h at e c ho e s t he at t it ud e fou nd i n C hen Tu a n™s h a g iog r aphy. It s t a rk ly c ont r a s t s

ord i n a r ya ndp er fe c t e ds le e p:
I nord i n a r yp e ople ,d e lud e dt hou g ht sne ve rc e a s e ,p a s s ion sa ndd e s i re si n ˙ a mee a c h
ot he r, a nd t he i r m i nd s a re d e ˛ le d by my r i a d k a r m ic c au s e s . ˜ e i r s pi r it d o e s not

h ave p e a c e or t r a nqu i l it y for a n i n s t a nt . Va g u e a nd ˛ n ic k y, t he y d re a m du r i n g t he

d ay a nd t he y d re a m du r i n g t he n i g ht . ˜ e y d re a m w h i le t he y a re a s le e p a nd t he y

d re a mw h i let he ya reaw a k e .W he n˛ n a l l yt he i rl i ve sc omet oa ne nd ,t he i ri nc e s s a nt

p a s s ion s a nd d e s i re s h au l t he m on w it hout i nt e r r up t ion . How c ou ld t he y not b e

r u s he d i nt o a not he r p at h [of re i nc a r n at ion], not b e t h r ow n i nt o a not he r l i fe for m?

O nc e d e e pl y m i re d i n t he c yc le of t r a n s m i g r at ion , t he y w i l l ne ve r h ave a c h a nc e t o

bre a kf re e .( Ta k e h i r o19 9 0 ,78)
I n c ont r a s t to t h i s d i re pic t u re of p e ople b e i ng t h row n f rom l i fe to l i fe , i nc e s
-
s a nt ly pu s he d a b out by p a s sion s a nd d e si re s , a d e pt s w ho pr a c t ic e s le e p a re s e t on a
pat htot ra nscendence,eter na lf reedomf romworld lyi nvolvement ,a ndaper ma nent

rest i ng place a mong t he i m mor ta ls. ˜ey focus a l l e˚or ts on t he re˛ nement of t he

t h re e i nt er ior ener g ie s: e s s enc e ,
qi ,
 a nd s pi r it . ˜e y b e g i n by s u b du i ng e v i l s p e c t er s
on t he i n sid e , u si ng e xorc i s t ic a nd c le a n si ng pr a c t ic e s s uc h a s t he E i g ht Bro c a d e s .

˜ent heyworkoni nter iorre˛ nementt h roug hsystemat icg u id i nga ndrevolv i ngof

h e a r t-  a n d  k i d n e y-
qi ,
˛ rea ndwater,leada ndmercu r y,d ragona ndt iger.
L i k e a l l c l a s sic a l D aoy i n e xerc i s e s , t he pr a c t ic e i s u nd er t a k en at t he t i me of

r i si ngy a ngorl i v i ng
qi
(i .e .,b e t we enm id n i g hta ndno on).Itb e g i n sw it has e at e d
me d it at ion to c a l m t he m i nd , fol lowe d by a r it u a l t h at c a l l s t he b o d y go d s to at-
t ent ions ot he yc a nb ot hg u a rda nda s si s tt hepr a c t it ioner.
˜ e re a ˆ e r lo o s e n you r r o b e a nd b e lt a nd e nt e r t he p o s it ion of s le e pi n g on one s id e .
Fi r m l y c lo s e t he mout h a nd k e e p t he e ye l id s lowe re d h a l f w ay. P re s s t he t ip of t he

t on g u e a g a i n s t t he up p e r p a l at e , b e nd t he k ne e s , a nd pu l l i n one fo ot w it h t he t o e s

b e nt . ˜ i s he lp s y i n a nd y a n g t o re t u r n t o t he P r i me a nd Su n a nd Mo on t o c om bi ne

t he i rr a d i a nc e .( Ta k e h i r o19 9 0 ,75 ;s e ea l s oD e s p e u x19 8 8 ,2 2 5)
Ne x t , a d e pt s a re to for m t he i r h a nd s i nto t he s a c re d ge s t u re of t he ﬁu n-
s he at he ds word ,ﬂt hec l a s sict a ijiqu a nge s t u reofe x t end i ngt hei nd e xa ndm id d le
˛ nger s w h i le b end i ng t he ot her s i nto t he p a l m (M it a mu r a 2 0 0 2 , 2 3 6). O ne h a nd

i s pl a c e d u nd er t he he a d to s upp or t it atop t he pi l low, a re c t a ng u l a r obje c t c om-

mon ly m a d e f rom p orc e l a i n or b a mb o o; t he ot her h a nd i s pl a c e d on t he G at e of

L i fe(M i ng men
N	p
)i nt hea b domen .
˜ e e ye s s hou ld b e fo c u s e d on t he no s e , w h ic h i s i n d i re c t l i ne t o t he G at e of L i fe .
Now,c lo s et het e e t h˛ r m l y,op e nt heG at eofHe ave n[i nt hehe a d]a ndc lo s et heD o or

of E a r t h [i n t he lowe r p e l v i s]. W it h t he e ye s of t he s pi r it , b e g i n t o o b s e r ve w it h i n ,

s e e i n g how t he t r i g r a m s K a n a nd L i [He ave n a nd E a r t h , he a r t a nd k id ne y s] me r ge

a nd u n i f y. ˜ i s i s c a l le d ﬁ t he i nt e rc h a n ge of t he i nt e r ior s u n a nd mo on .ﬂ ( Ta k e h i r o

19 9 0 ,75 ;s e ea l s oD e s p e u x19 8 8 ,2 2 5 Œ2 2 6)
˜epr a c t ic ec ont i nue sw it ha ni nc re a si ngaw a rene s sofi nt er iorener g ie sa nd
w ay s of
qi
- c i rc u l at ion , c re at i ng a n autom at ic ˙ow of c o sm ic p at t er n s a nd le t t i ng
go of a l l t h i n k i ng , pl a n n i ng , a nd ot her c on s c iou s a c t i v it y. It le a d s , i n t he long
r u n , to a c omple t e d i s s olut ion of s en s or y at t a c h ment s a nd re a c t ion s a nd a l low s

t he pr i mord i a l p at t er n s of
qi
 to b e re e s t a bl i s he d i n t he a d e pt ™s i nt er ior. A s C hen
Tu a ns ay sa c c ord i ngtot heh a g iog r aphy,
I ne t e r n a ls le e pt hewor ldi s
qi
Š
˜ es ou la l lgone ,nomove me nti nt heb o d y.
C om i n gb a c kt oc on s c iou s ne s s Šw he rei st he reas e l f ?(47.10 a)
Pe r fe c t e db e i n g sd onotd re a m :t he ys p or tw it ht hei m mor t a l s .
R e a l i z e done sne ve rs le e p:t he y˙ o atupw it ht hec loud s .(47.10 b)
˜etex tdoe snotspeci f yhowlongt hepr ac t iceshou ldt a ke ,butg ivent hesto-
r ie s , it c a n be a ny where f rom ha l f a n hou r to se ver a l week s . A ˆer conclud i ng t he

exercise s , ﬁget up a nd r ub you r hea r t a rea a few t i me s . ˜en ma s s a ge you r e ye s so
t hatbodya ndm i ndfeelcom for t ablea ndg low i ngﬂ(Ta keh i ro19 9 0,77).Evenwhen

not ac t ively pr ac t ici ng , adept s a re to ma i nt a i n a sense of onene s s w it h t he cosm ic

p at t er n s w h at e ver t he y do a nd w h at e ver p o sit ion of t he b o d y t he y hold . ˜ rou g h
-
out wa k i ng a nd sleepi ng , t he ident it y of t he person a s a sepa r ate , work i ng , a nd

cl i ng i ng ent it y is lost , replaced by a sense of ˙ow i ng a long w it h t he Dao. At t he

s a met i me ,t hea bi l it ytob epu res pi r ita l s oc ome sw it hv a r iou sk i nd sofs up er n at u
-
r a l powers . Adept s c a n be i n t wo place s at once , move qu ick ly f rom one place to

a not her,k nowt hepa sta ndt hef ut u re ,d iv i nepeople™st houg ht s ,proc u rewond rou s

subst a nce s , overcome a l l ha z a rd s of ˛ re a nd water, a nd have powers over l i fe a nd

d e at h .Hav i ngfou ndt hef re e domofmy s t ic a lu n ioni nﬁs pi r itp er v a sionﬂ(
s h e nto ng
XÀ‘
),t he yh avemer ge dw it ht hed i v i nea nda reonew it ht heD ao.
Ta ijiQ u a na ndSh aol i nG ong f u
I n a s e p a r at e d e ve lopment of he a l i ng e xerc i s e s i n t he l at e M i ng a nd e a rly Q i ng

p er io d s , t he e xerc i s e s a l s o s er ve d a s t he fou nd at ion of m a r t i a l pr a c t ic e s , a mong

w h ic ht heb e s tk now na ret a ijiqu a n
œ œ³
( g re atu lt i m at eb ox i ng )a ndSh aol i n
gong f u
 ä ł ³
(m a r t i a lpr a c t ic eofSh aol i nt emple).˜ehe av yre l i a nc eoft he s e
m a r t i a l a r t s on D aoy i n i s obv iou s i n t he i r emph a si s on d e e p a b dom i n a l bre at h-

i ng ; t he i r i nt en s e , fo c u s e d movement s ; t he i r rhy t h m ic a lt er n at ion of b end s a nd

s t re t c he s ; a nd t he f a nc i f u l n a me s of t he i r p at t er n s , w h ic h a re oˆ en a s s o c i at e d

w it h a n i m a l s or s up er n at u r a l ˛ g u re s . But t he i n ˙uenc e i s not one w ay. O n t he

c ont r a r y,v a r iou sm a r t i a lmove sa nds e quenc e sh aves pi l le doveri ntot hehe a l i ng

e xerc i s e s of to d ay, s o t h at mo d er n qi gong fol lower s u s e t hem to h a r mon i z e
qi
-
˙ow,en h a nc eblo o dc i rc u l at ion ,re le a s es t re s s ,a ndi mproveb a l a nc e .
B ot ht a ijiqu a na ndShaol i ngong f ugobacktot heneedforsel f-defensea mong
Ch i ne se com mu n it ie s , wh ich c au sed a l l k i nd s of pa r a m i l it a r y orga n i z at ions a nd

t r a i n i ng g roups to spr i ng up a mong v i l la ge s a nd temple s . ˜e speci ˛c feat s of rel i-

g iou s ˛g hters a re recorded ˛ rst i n t he ea rly Ta ng dy na st y when Shaol i n Budd h ist s

a nd L ou g u a n
T ˆ ³
Daoist s helped t he new r u lers w i n t he empi re: Shaol i n mon k s ,
re sid i ng at t he foot of Mou nt Heng nea r Luoy a ng , suppor t i ng t he conque st of t he

ea ster n c apit a l (Sha ha r 2 0 0 0, 21); a nd L oug u a n Daoist s , i n t he foot h i l ls of t he

Z hong na n mou nt a i ns nea r moder n X i ™a n, helpi ng to sec u re t he f ront a rou nd t he

we ster nc apit a l(seeKoh n19 98 ,4 4 Œ 45).B ot hplace s ,moreover,a rea s sociatedw it h

d e e pme d it at iona nds e l f- c u lt i v at iona nda rel i n k e dw it hi mp or t a ntle gend si nre l i
-
g iou s h istor y. At Shaol i n t he Cha n pat r ia rch B od h id ha r ma , who had a r r ived i n

Ch i na f rom sout her n I nd ia i n 52 0, med it ated faci ng a wa l l for n i ne yea rs , c ut t i ng

o˚ h is e yel id s so t he y wou ld not close a nd stop h i m f rom pr ac t ici ng ; i nstead t he y

g rewi ntoteapla nt s ,a ndteaha skeptd rows ymon k sawa kee versi nce.AtL oug u a n,
t heoldhomeoft heborderg u a rdYi nX i,t heDaoistfou ndera nda ncients a i ntL aozi

re c ord e d t he c l a s sic
D a o d e ji ng
 on h is way i nto em ig r at ion, t hu s creat i ng a foc a l
poi ntfort heDaoistrel ig ion(Koh n19 98 ,257Œ26 0).
A sid e f rom t he e a rly ment ion of Sh aol i n a nd L ou g u a n i n t he c ont e x t of t he
fou nd i ngoft heTa ngd y n a s t y,h i s tor ic a lre c ord sh averem a i ne dl a r ge lysi lenta b out

m i l it a r yac t iv it yatbot hplace s .W hatl it t lei n for mat iont hereis ,moreover,doe snot

i nd ic ate a g reat ˛g ht i ng spi r it so t hat , for ex a mple , Shaol i n wa s ea si ly s acked by

Mongol t ro op s i n t he t h i r t e ent h c ent u r y. ˜ i s c h a nge d i n t he si x t e ent h c ent u r y,

whent heM i ngdy na st ywa si ndecl i nea ndloot i ngba nd it sa ndma r aud i nga r m ie s

m a d e s e l f- d e fen s e a pr ior it y. ˜e Sh aol i n mon k s b e c a me f a mou s for t he i r ˛ g ht i ng

s k i l l s , e s p e c i a l ly w it h t he s t a ˚ . Un a r me d c omb at (
q u a n
œ
, l it . ﬁ˛ s t ﬂ), on t he ot her
ha nd ,bec a medom i na nton lyi nt hese venteent hcent u r y,whent hei ncom i ngQi ng

r u lers proh ibited a l l u se of weapons a mong non m i l it a r y ˛g hters . B ot h mona st ic

a nd civ i l m i l it ia s accord i ng ly de veloped new tech n ique s , combi n i ng defensive

move s w it h t he a ge- old pr ac t ice s of cont rol led breat h i ng a nd hea l i ng exercise s

(Sh a h a r2 0 01,39 8).A mongmon a s t ic s ,t h i so c c u r re dmo s tprom i nent lyatt heBud
-
d h ist Shaol i n temple a nd t he Daoist Mou nt Wud a ng. Wit h i n civ i l m i l it ia s , it wa s

mo s t prom i nent i n t he s out her n p a r t of t he c ou nt r y, w here it le d to t he d e ve lop
-
ment of t a iji qu a n a nd ot her s t reng t hen i ng rout i ne s . B ot h k i nd s of m a r t i a l pr a c
-
t ice s , moreover, c a me to i n ˙uence t he moder n t r ad it ion of hea l i ng exercise s , a nd

t hei rpat ter nsst i l lfor ma nac t ivepa r tofqigong.
Shaol i n pr ac t ice i nvolve s va r iou s k i nd s of s y stemat ic sequence s , oˆen i n holy
nu mbers such a s t welve or eig hteen, t hat a re exec uted i n d i ˚erent posit ions of t he

body. A ly i ng-dow n sequence , for ex a mple , i nvolve s st retch i ng t he a r ms a nd legs

aw ayf rome a c hot her,rot at i ngt hea r m supa nddow n ,l i ˆ i ngb ot ha r m stot hec e i l
-
i ng ,r a isi ngonelegup,t henbot hlegs ,pu l l i ngt hek nee si ntot heche st ,mov i ngover

to one side , a nd a ga i n st retch i ng a r ms a nd legs i n d i ˚erent d i rec t ions (Sh i a nd Xu

2 0 03,36 Œ 4 4).Si m i la rly,seatedpr ac t icei nvolve sst retch i ng ,rot at i ng ,a ndloosen i ng

up t he a r ms , wh i le st a nd i ng rout i ne s i nclude more ac t ively ma r t ia l posit ions a nd

movement s (Sh i a nd Xu 2 0 03) (˛ g . 2 2). A d i s t i nc t ion i s m ade b e t we en i n ner pr ac
-
t i c e  (
n e ig o ng
…ä
),h a r mon i z i ngpr a c t ic e(
t a i h e
œI
),s oˆt r a i n i ng(
ro ug o ng
³
+ ä
),
a nd h a rd pr a c t ic e (
y i ng g o ng
Ïä
), t he lat ter oˆen i nvolv i ng k ick s a nd pu nches a s
we l la smorea c rob at icfe at s(Sh ia ndXu2 0 03,139 Œ16 6).
A p opu l a r for m of Sh aol i n pr a c t ic e , muc h u s e d a mong qi gong pr a c t it ioner s
t o d a y,
12
 i s a s t a nd i ng ver sion of t he E i g ht Bro c a d e s , a s s o c i at e d b ot h w it h over a l l
12 . ˜ e pr a c t i c e i s a l s o u s e d f r e q u e nt l y a s a pr e p a r a t i on fo r
qi
-h e a l i n g , n o t a b l y i n c ont e mp o r a r y ju-
ji t s u .S e eTe e g u a rd e n19 75.

b o d i ly s t a m i n a a nd s p e c i ˛c a re a s of he a l i ng . ˜e pr a c t ic e b e g i n s w it h s t a nd i ng
qu ie t ly, a l low i ng t he
qi
 to c i rc u l at e t h rou g h t he b o d y, t hen p er for m i ng t we l ve
re p e t it ion se a c hofe i g htd i ˚erentmovement s:
UpholdHe avenw it hTwoHa nd s:St a ndw it hfe e tpa r a l lel,br i ngt heha nd stot he
1.

c h e s t ,  t h e n  s t r e t c h  t h e m  o v e r h e a d  w i t h  p a l m s  u p.  G o o d  f o r  d i g e s t i v e  o r g a n s .
O p e nt heB ow :S qu ati nhor s es t a nc ew it hfe e tw id e ra p a r t ;pl a c et heh a nd sat
2 .

c he s tle ve l ,t he nt u r nt ot her i g hta ndle ˆa syouop e nt hea r m sl i k es ho ot i n ga

b ow,pu nc h i n gw it ht hef r ont˛ s t .G o o dforlu n g sa nds hou ld e r s .

R a i s et heH a nd sS e p a r at e l y :S t a ndw it hfe e th ip -w idt ha p a r ta ndp a r a l le l ,hold
3.

b ot hh a nd sats t om a c hw it hp a l m sup,t he nr a i s et her i g htw h i lelowe r i n gt he

le ˆa ndv ic eve r s a .G o o dfors ple e na nds t om a c h .

L o ok i n gB a c k w a rd :L i ˆt hea r m st ot hec he s t ,t he ns t re t c ht he mouta ndb a c k
4 .

w h i lel i ˆ i n gt hec he s ta ndhe a di nt oab a c kb e nd .G o o dfort hee nt i reb o d y.

P u nc hw it hA n g r yEye s :S qu atw it hle g sw id e ,m a k e˛ s t s ,pu nc hfor w a rdt ot he
5.

r i g hta ndle ˆa st heh ipt u r n s .G o o dfors pi r it ,v it a l it y,a ndv i s ion .

H o l d  t h e  To e s  a n d  S t r e t c h  t h e  B a c k :  S t a n d  w i t h  f e e t  p a r a l l e l ,  p l a c e  t h e  h a n d s  o v e r
6 .

t heabdomenw it hpa l msdow n,l i ˆt hemtochestlevela ndra iset hemupabovet he
h e a d  w i t h  p a l m s  u p ,  t h e n  b e n d  i nt o  a  f o r w a r d  b e n d .  G o o d  f o r  k i d n e y s  a n d  w a i s t .

Sw i n gTor s oa ndHe a d :S qu atw it hle g sw id e ,moven i ne t yd e g re e st oones id e ,
7.

a ndbr i n gt hea r m souts t r a i g ht ,t he nmovet ot heot he rs id e .G o o dforhe a r t ,

lu n g s ,a ndblo o dc i rc u l at ion .

Presst heK nees:St a ndw it hfeetpa r a l lela ndopent hea r msw idetot hesides ,t hen
8 .

placet heha nd sont hek neesa ndsi n kdow ni ntoasqu at .G oodfort heent i re

b o d y.  (S e e  S h i ,  S h i ,  a n d  S h i  19 9 9 ;  Ya n g  19 8 8 ,  52 Œ 6 5 ;  S h i  a n d  X u  2 0 0 3 ,  101Œ10 7 )
P r a c t it ioner s c onc lud e by onc e a ga i n s t a nd i ng i n si lenc e a nd bre at h i ng d e e ply,
t he i r m i nd fo c u s e d a nd c a l m . ˜e ent i re s e t i s e xe c ut e d w h i le s t a nd i ng a nd i n-

vol ve s s ome gent le a nd s ome r at her v i gorou s move s . Ty pic a l ly for t he m a r t i a l

a r t s ,itu s e st hes o - c a l le dhor s es t a nc e ,as t a nd i ngs qu atw it hle gss pre a dw id e ,for

s ome of it s e xerc i s e s ; it a l s o i nvol ve s pu nc he s i n v a r iou s d i re c t ion s a nd enc ou r-

a ge s pr a c t it ioner s to u s e t he i r e ye s to g l a re at a p ot ent i a l enemy. B e yond it s m a r-

t i a l appl ic at ion , t he s er ie s i s he lpf u l i n s t reng t hen i ng t he b o d y a nd he a l i ng

s p e c i ˛ca re a s ,a nda ss uc hi sver yp opu l a ri nqi gongc i rc le sto d ay.
W h i le t he Bud d h i s t s were d e ve lopi ng t he i r pr a c t ic e s at Sh aol i n , D aoi s t s e s t a b
-
lished a simi lar center of mar tia l ar ts on Mount Wuda ng in Huna n. ˜is mountain

h a d b e c ome a m ajor D aoi s t s a nc t u a r y i n t he e a rly M i ng d y n a s t y, w hen it w a s a s s o c i
-
ated w it h protecting t he imperia l house a nd ser ved as t he main worship place of t he

D a rkWa r r ior(Xu a nw u
.ó
).O r i g i n a l lyac on s t e l l at ioni nt henor t her ns k y,t heD a rk
Warrior appears ˛rst in t he Ha n dy nast y as t he my t hica l a nima l of t he nor t h. He is

mostcommonlysy mbolizedbya ninter t w inedtur t lea ndsna ke,buta lsoappearsasa

might ywarriorw it harmora ndmu ltipleweapons.Hisrisetoimperia lprotectorbega n

int heSongdy nast y,whenhewasseenast helatentforcebehindt hemov ingenerg yof

t heuniversea ndwasassociatedcloselyw it hnewlyimpor ted,potentprotectordeities

of  t a nt r ic  B u d d h i s t  b a c k g r ou nd .  A  n at ion a l  c u lt  d e ve lop e d ,  a nd  t he  D a r k  Wa r r ior  a p
-
pearedinvariousma nifestationsatcour ta ndinreligiouscenters.Hewashonoredin

severa linscriptionsa ndrecords,hishagiographygrow ingw it heverlongeraccountsof

hismiracu louslivesa ndmi litar yexploits(Kohn1998,129Œ134).
Shor t lya ˆ ert hee s t a bl i s h mentoft he i rd y n a s t y,t heM i ngr u ler ss e tupre g u-
l a r s a c r i ˛c e s for h i m a nd b e t we en 14 0 5 a nd 1418 g re at ly e x p a nd e d h i s c ent er on

Mou nt Wud a ng . B ol s t ere d by i mp er i a l pat rona ge, t he go d w a s a dopt e d by b ot h

le a d i ng D aoi s t s c ho ol s , C omple t e Per fe c t ion a nd C e le s t i a l M a s t er s , a nd he g re w

i ntoap opu l a r˛ g u re ,a sd e s c r ib e di nt henove l
B e iyo uji
( Jou r ne ytot heNor t h).
13

13.O nt h es y m b o l i s mo ft h ee m b l e m so ft h eD a r kWa r r i o ra n dt h e i rs t a r r yc o r r e l a t e s ,s e eS t a a l19 8 4 ,
M aj o r19 8 6 .˜ eh i s t o r yo ft h eD a r kWa r r i o ru n d e rt h eM i n gi sou t l i n e di nW h i t e19 4 0 ,16 9 ;L a g e r -

we y 19 9 2 , 2 9 9. O n h i s r o l e i n p o pu l a r l i t e r a t u r e , s e e L iu 19 62 , 152 . ˜ e
B e i y o u j i
 w a s w r i t t e n b y Yu

R e c ou nt i ng h i s a d vent u re s du r i ng s e ver a l re i nc a r n at ion s , t he t e x t s how s h i s
prog re s sf romhu m a nc row npr i nc etod i v i neemp eror.Itt e l l show,p ower f u la nd

i nt e l l i gent f rom bi r t h , he g re w i nto a d emon que l ler of t he ˛ r s t ord er. Tr ave l i ng

t h rou g houtt heworld ,heobt a i ne dam a g ic a ls wordt h atc ont a i ne dt hee s s enc eof

t he c o smo s , p er fe c t e d h i m s e l f t h rou g h p er s on a l c u lt i v at ion , a nd p er for me d nu-

merou s m i r a c le s . ˜e go d ™s l i fe s tor y, more over, b e c a me t he mo d e l for D aoi s t

m a r t i a l a r t i s t s , w ho to o e x p a nd e d t he i r phy sic a l s k i l l s for t he s a k e of t r a n s c en-

d enc ea ndi m mor t a l it ya swe l la stod e fendt he i ri n s t it ut ion s .
W h i le t here a re no d e t a i le d re c ord s of w h at e x a c t ly Wud a ng D aoi s t s pr a c-
t ic e d ,iti sc le a rt h att hem a r t i a li m a geoft heid e a lD aoi s tb e c a mew id e lyp opu l a r

att het i me .B e sid e st heD a rkWa r r ior ™sh a g iog r aphy,iti smo s tobv iou si nt hel at e -

M i ng nove l
Fe ng s h e n ya ny i
(Cre at ion of t he G o d s ; t rl . Gu 19 9 2). ˜e b o ok d e -
s c r ib e s i n my t ho

log ic a l f a s h ion t he ˛ g ht of t he r i g ht e ou s Z hou a ga i n s t t he
t y r a n n ic a l Sh a ng d y n a s t y i n t he s e c ond m i l len n iu m
.ˇ.˘ .
 I n e a c h ph a s e , d e ve l-
opment s on e a r t h a re p a r a l le le d by a c t i v it ie s i n t he he aven s , a nd t he D aoi s t go d
L ord L ao app e a r s re p e at e d ly to s upp or t t he ˛ g ht of t he r i g ht e ou s g roup a ga i n s t

t heopp o sit ion .˜ i sl at t erg roupl ay sv a r iou st r ap sfort hea d v a nc i ngZ houa r my,

a nd t i me a nd a ga i n L ord L ao i s a s k e d to g i ve a d v ic e a nd s upp or t , prov id e we ap -

on sa ndhe lp,m a s t er m i ndb at t lepl a n s ,ors e e kt r uc ea nda djud ic at ion .
Fore x a mple ,c a l le dup ontohe lps pr i ngap a r t ic u l a rlyn a s t yt r ap,hejoi n st he
b at t le , b e c om i ng m a n i fe s t a s ﬁa s a i nt on a blue f a i r y ox ﬂ a nd t a k i ng a n a c t i ve

h a ndi nt he˛ g ht i ng(Gu19 9 2 ,1: 25 8).Supp or t e dbya not herp ower f u lD aoi s tgo d ,

t he He aven ly P r i mogen itor, he ˛ r s t t r ie s to p a rle y w it h t he enemy ; t hen , s t i l l on

h i s f a it h f u l ox , he ent er s t he t r ap to enga ge h i s d i v i ne opp onent i n one - on- one

c omb at . Au s pic iou s l i g ht s ˙ a s h for t h , w h it e m i s t s r i s e up, m a g ic a l c h a r t s t u r n

i nto br id ge s , w a l k i ng s t ic k s b e c ome wond rou s we ap on s , a nd s word s g l it t er w it h

nu m i nou sbr i l l i a nc e .˜en ,i nt hem id d leoft heb at t le ,ﬁL ao z is ud d en lypu l le di n

h i s re i n a nd ju mp e d out of t he c omb at c i rc le . He pu s he d h i s ˛ s ht a i l c orone t to

onesid e ,a ndt h re ec olu m n sofga sre le a s e df romh i she a dt r a n s for me di ntot h re e

i m mor t a l s ,c a l le dt heC l a r it ie sﬂ(Gu19 9 2 ,2: 2 6 0).˜ei m mor t a l sjoi nL ordL aoto

at t a c kt heenemyf roma l lsid e sa ndemer gev ic tor iou s .
L ordL ao,a ndw it hh i mt heid e a lD aoi s therooft het i me ,emer ge sf romme d i
-
t at i ve re c lu s e a s a s word- s w i ng i ng m a s t er of m a g ic , a m a r t i a l hero w ho m a s t er
-
m i nd sav igorou sc a mpa ig ntost a mpoute v i la ndi mped i ment stor ig ht f u lc u lt u r a l

prog re s s . He is a ˛g hter a nd a t r ick ster, a conju rer a nd a w i z a rd who k nows r ig ht
X i a n gd ou
= Ð
 i n t h e s e ve nt e e nt h c e nt u r y. ˜ e n ove l w a s ˛ r s t s t u d i e d i n G r o o t a e r s 19 52 ; a c o m-
p l e t e t r a n s l a t i on a n d a n a l y s i s i s fou n d i n S e a m a n 19 8 7. Fo r a d i s c u s s i on o f t h e g o d ™s pr o g r e s s i n t h e
n ove li nr e l a t i ont oMou ntWu d a n g ™sp e a k sa n ds a n c t u a r i e s ,s e eL a g e r we y19 9 2 ,315 Œ321.

a nd w rong a nd ne ver he sit ate s to ˛g ht ac t ively for h is goa ls . He t h rows t a l isma ns
a nd b olt s of l i g ht n i ng , br i ngs for t h ga s e s a nd ob s c u r i ng m i s t s , a nd p er for m s m a r
-
ve lou sfe at sa sahe aven lyc omb at a ntont hesid eoft hego o da ndt heju s t .
˜ i s c u lt u re of m a r t i a l hero e s , ˛ g ht i ng mon k s , a nd D aoi s t d emon que l ler s i s at
t he root of va rious self-defense pract ices t hat inherited t radit iona l hea ling exercises

a nd st i l l play a n impor ta nt role in qigong today. ˜e best k now n a mong t hem is ta iji

qu a n . It b e ga n w hen , a ˆ er t he end of t he Q i ng c onque s t i n 16 4 4 , t he m i l it a r y o˝c er

C henWa ng t i ng
« Æj³
re t i re dtoh i shome tow na ndb e ga ntot e a c hm a r t i a le xerc i s e s
consist ing of ˛ve rout ines a nd a sequence of 108 moves. Tra nsmit ted t hrough t he

f a m i ly, h i s me t ho d s were or ga n i z e d i nto a s l i g ht ly le s s m a r t i a l s y s t em by h i s d e s c en
-
d a nt C hen Z h a ng x i ng
« 	o
 (1771Œ1853), leading to what is today k now n as t he
C hen s t y le , a s er ie s of r at her si mple move s i n t he fou r d i re c t ion s . ˜e Ya ng s t y le , on

t he ot her h a nd , go e s b a c k to Ya ng Luc h a n
˘ ˇ{
 (1799Œ1872), who orig ina l ly stud
-
ie dSh aol i nb ox i ng ,t henv i sit e dt heC henf a m i lya ndb e c a meas t ud entofC henZ h a ng-

x ing.Hispract iceissoˆera ndrounder,w it hw idea rmmovements,circu la rpat terns,

a ndi nt r ic at e˙e x i ngi nt hew r i s t sa nda r m s .Spre a dbyh i ss on sa ndd e ve lop e df u r t her

i nt o  v a r i o u s  s u b l i n e a g e s ,  i t  i s  t h e  m o s t  p o p u l a r  f o r m  o f  t a ij i  q u a n  t o d ay.
14

I n t he or i g i n a l c re at ion of t h i s s e l f- d e fen s e for m , M a s t er C hen u s e d he a l i ng
e xerc i s e s i n c ombi n at ion w it h m i l it a r y t r a i n i ng . He a l s o fol lowe d t he dom i n a nt

t hou g ht of t he t i me , w h ic h c ombi ne d D aoi s t a nd Ne o - C on f uc i a n t h i n k i ng , a nd

pic k e dt hep opu l a rTa ijid i a g r a mtos y mb ol i z eh i spr a c t ic e(˛ g .2 3).˜ i sd i a g r a m ,

s how i ng y i n a nd y a ng i n i nt erlo c k i ng c u r ve s , h a s ro ot s t h at go b a c k to C hen

Tu a n ,i n nera lc hemy,a ndNe o - C on f uc i a n i sma nds how st hes t at eoft heu n i ver s e

at t he t i me of c re at ion . Fi r s t pu bl i s he d i n 1613, it g re at ly i n ˙uenc e d t he i nt e l le c-

t u a lworldatt het i me(L ou i s2 0 03,191).
Un l i k e t r a d it ion a l he a l i ng e xerc i s e s a nd mo d er n qi gong , t a iji qu a n i s e xe -
14 . Fo r a s u r ve y o f t h e h i s t o r y a n d fe a t u r e s o f t a iji q u a n , s e e Ko h n 2 0 0 5 , 19 5 Œ19 7; B i d l a c k 2 0 0 6 ,
8 6 Œ 8 9.O nt h ee a r l yh i s t o r ya n dt h ew r i t t e nt r a d i t i on ,s e eD av i s2 0 0 4 ;W i l e19 8 3,19 8 5 ,19 9 6 .

c ut e d e xc lu si ve ly f rom a s t a nd i ng p o sit ion a nd i nvol ve s c ont i nuou s movement s
t h at a re c hore og r aphe d i nto leng t hy a nd c omple x s e quenc e s . R at her t h a n u si ng

t he m i nd to s y s t em at ic a l ly g u id e
qi ,
 pr a c t it ioner s k e e p it op en a nd re l a xe d , a l-
low i ngt he
qi
to˙owsmo ot h lyi na l ld i re c t ion sa ndt hes pi r ittob ere c e pt i vetoa l l
s t i mu l i .˜epr a c t ic et hu sc ombi ne sa nop enme d it at i veaw a rene s sw it hs oˆ ,s low,

a ndfo c u s e db o d ymovement s ,pre p a r i nga d e pt sforat t a c ka nds e l f- d e fen s e .
A lt hou g h t a iji qu a n w a s not or i g i n a l ly d e si g ne d a s a he a l i ng t e c h n ique , it h a s
ma ny bene˛cia l e˚ec ts. Reg u la r prac t ice i ncreases t he ci rcu lat ion, ha r moni zes t he

respi rat ion,st reng t henst hemuscles,en ha ncesmusclecont rol,st ra ig htenst hespi ne,

openst hechest,a ndi mprovesba la nce.Itca na l lev iatechroniccond it ionsa ndhelps

w it hweig htloss.Itsca l ma ndg racef u lmovesreducest ressa ndner vousd isposit ions

w h i le i nc re a si ng h a r mony, prov id i ng a s en s e of w holene s s a nd c re at i ng a fe e l i ng of

i nnerqu ieta ndequa ni mit y.Li keot herma r ita la r tsita lsoassistscha rac terbu i ld i ng,

i n si s t i ng on a s t rong mor a l b a s e , a nonv iolent out lo ok , d e e p re s p e c t for ot her s , u n
-
f a i l i ng ob e d ienc e to t he m a s t er, c on si s t ent d i s c ipl i ne , honor a ble c onduc t , i n ner s t i l l
-
ness, si ng le-mi nded ded icat ion, hu mi l it y, forbea ra nce, a let t i ng go of ego, a nd t he

u n fold i ng of i n ner c a l m ne s s a nd s t a bi l it y ( Ne l s on 19 89, 79 Œ 8 0). From t h i s p er s p e c
-
t i ve ,ita l s os er ve sa sago o dfou nd at ionfors pi r it u a lat t a i n ment s(Bid l a c k2 0 0 6 ,193).
Anot herspecia lqua lit yoftaijiquan,andonewayinwhichitclearlydi˚ersfrom
t r a d it ion a l he a l i ng e xerc i s e s , i s t h at , i n a d d it ion to smo ot h
qi
-˙ow a nd mu s c u l a r
he a lt h , it emph a si z e s t he s pr i ng i ne s s of t he t endon s , si ne w s , a nd l i ga ment s for en
-
hanced interna l suppleness. Instead of using muscu lar streng t h, practitioners rely on

t he s upplene s s a nd i nt er n a l t en a c it y of t he i r t endon s a nd bu i ld t he i r p ower i n t h i s

manner.˜ever ysa metendenc yisa lsotrueforanot hermar tia lpracticet hatappeared

int heseventeent hcentur y(probablycreatedbyanot herformerser v iceman),waslater

associatedw it ht hepatriarchBod hid harma,andplaysapopu larpar tinqigongtoday:

t het we l vee xerc i s e soft he
Yiji n ji n g
Ð	¢Œ³
(S i ne w s Tr a n s for m at ion C l a s s ic).
P u bl i s he d i n v a r iou s e d it ion s (a nd w it h i nc re a si ng ly more a nc ient pre f a c e s)
si nc et hes e vent e ent hc ent u r y(B erk19 8 6 ,14 8 Œ151),t het e x t ™sTwe l veTendonE x-

erc i s e s en h a nc e i nt er n a l mu s c u l a r f u nc t ion i ng r at her t h a n s t reng t h or v i gor.

E a c h i s c a l le d by a my t holog ic a l or i l lu s t r at i ve n a me a nd u nd er t a k en f rom a

s t a nd i ngp o sit ioni nw h ic hpr a c t it ioner sholdc er t a i np o sit ion sw h i let en si ngt he

mu s c le s to s t reng t hen t he t endon s . A r m s , le gs , a nd tor s o a re enga ge d , a nd t he

ent i re b o d y i s m a d e s uppler a nd more op en . ˜e m i nd i s k e pt c a l m a nd re l a xe d ,

t hebre at hi sd e e pa nds low.Po sit ion ss hou ldb ehe ldforupton i nebre at h s .
We iTuoP re s e nt saC lu b Š1.S t a ndupr i g ht ,pl a c et hep a l m st o ge t he ri nf r ontof
1.

t hehe a r t ,pu s ht he mt o ge t he rw it hv i gorw h i lek e e pi n gt hele g st e n s ea nd
g r a b bi n gt he˙ o orw it ht o e sa ndhe e l s .

We iTuoP re s e nt saC lu b Š2 .Ke e pi n gt hele g sa ndt o e se n g a ge d ,s t re t c ht hea r m s
2 .

outt ot hes id e s ,t e n s i n gt hemu s c le s .Ke e pyou rm i ndc a l ma ndyou rbre at hs u bt le .
We iTuoP re s e nt saC lu b Š3.L i ˆ i n gt hea r m st os up p or the ave nw it hp a l m s
3.

f a c i n gup,lo okup.S t i l lk e e pt hele g se n g a ge d ,t hej awt i g ht ,t hem i ndc a l m .

Pluc k i n gt heS t a r st oMovet heD ip p e r.Pl a c eoneh a ndont helowe rb a c kw h i le
4 .

r a i s i n gt heot he ra b ovet hehe a d ,p a l mf a c i n gupa ndlo ok i n gupatt he

e x t e nd e dh a nd .P re s sh a rdi nb ot hd i re c t ion s .C h a n ges id e s .

P u l l i n gNi neB u l l s ™Ta i l s .Ta k eabi gs t e pfor w a rdw it honele gw h i lepl a c i n g
5.

t heot he ri nlu n gep o s it ion .W it honea r mre a c hfor w a rdats hou ld e rle ve l ,w it h

t heot he rre a c hb a c ki nas l i g htt w i s t ,k e e pi n gb ot hw r i s t sb e nt .P u s hh a rd .

C h a n ges id e s .

E x tend i ngClaws,Spread i ngWi ngs.Wit hfeetpa ra l lela ndeyesg la r i ng ,ex tendt he
6 .

h a n d s  o u t  a t  s h o u l d e r  l e v e l ,  t h e n  p u l l  t h e m  b a c k  i n .  R e p e a t  s e v e n  t i m e s  i n  a n d  o u t .

Ni neG ho s t sP u l lSword s .E nc i rc let hehe a dw it honeh a ndw h i lepl a c i n gt he
7.

ot he rh a ndont heb a c k .Rot at et het or s oa nds t re t c h .C h a n ges id e s .

˜ re ePl at e sD r opt ot heG r ou nd .S t a ndi nhor s es t a nc e ,e ye sw id eop e n .P u s h
8 .

t heh a nd sd ow nv i gor ou s l ya ndhold ;t he nt u r nt hep a l m supa nds low l yr a i s e

t hea r m sa si fl i ˆ i n gat hou s a nd-p ou ndwe i g ht .

G re e nD r a gonE x t e nd sC l aw s .S t a ndups t r a i g ht .M a k ea˛ s tw it honeh a nd
9.

a ndpl a c eita r ou ndt heb a c ka ndont heh ip.W it ht heot he rh a nds w i n ga c r o s s

t het or s o,s t re t c h i n ga ndle a n i n gi nt oit .C h a n ges id e s .

C r ouc h i n gTi ge rC at c he sP re y.O nh a nd sa ndk ne e s ,l i ˆt hehe a d ,t he nb e nd
10 .

onele gfor w a rda ndi nw h i les t re t c h i n gt heot he rle gs t r a i g htb a c k .Holda nd

s t re t c h .C h a n ges id e s .

B e nd i n gi naB ow.I nt e r l a c et he˛ n ge r sb e h i ndt hehe a d ,t he nb e ndf r omt he
11.

w a i s tt obr i n gt hehe a dc lo s et ot hek ne e s .C lo s et hee ye s ,hold ,a nds t re t c h .

Wa g g i n g  t h e  Ta i l .  I nt e r l a c e  t h e  ˛ n g e r s  i n  f r o nt ,  t h e n  b e n d  f r o m  t h e  w a i s t  a n d
12 .

p l a c e  t h e  p a l m s  o n  t h e  g r o u n d .  L i ˆ  t h e  h e a d ,  o p e n  t h e  e y e s  w i d e  a n d  g a z e  a h e a d ,

w h i les tompi ngt hefe e t .C omebac ktos t a nd i ng.Re p e att went y- onet i me s .
C onc lud ebyop e n i n gt hea r m sw id et ot hes id e ss e ve nt i me s ,t he ns itc r o s s -le g ge d

a ndre g u l at et hebre at h .(B e r k19 8 6 ,165 Œ17 7;L iu2 0 0 4 ,12 2 Œ12 8)
15
15.˜ epr a c t i c ea sd e s c r i b e di nt h eh i s t o r i c a ls ou rc e sa n ds u m m a r i z e db ym o d e r ns c h o l a r si sq u i t e
d i ˚ e r e nt f r o m i t s c ont e mp o r a r y q i g on g ve r s i on . I n pr e p a r a t i on fo r w r i t i n g t h i s c h a p t e r, I p a r t i c i -

p a t e di naw o r k s h o pont h e
Y i j i nj i n g
b yFr a n kYu r a s e ka tt h ea n nu a lm e e t i n go ft h eNa t i on a lQ i g on g
A s s o c i a t i on i n B ou l d e r, C o l o r a d o , i n 2 0 0 5. He l e a r n e d t h e pr a c t i c e f r o m m e d i c a l d o c t o r s w h i l e

w o r k i n g a s a n i nt e r n a t a t r a d i t i on a l C h i n e s e h o s pi t a l i n G u a n g z h ou . It i s t h e s a m e a s t h e s e q u e n c e

d e s c r i b e dh e r eon l yfo rt h e˛ r s t˛ vei t e m s ,t h e nh a ss o m et h a ta r es i m i l a ri npr a c t i c ebu td i ˚ e r e nti n

n a m ea n dafe wt h a ta r ee nt i r e l yd i ˚ e r e nt .Fo re x a mp l e ,nu m b e rs i xo fh i ss e q u e n c ei sc a l l e dD r a g on

Pl a c e s P a l m . It i nv o l ve s s t a n d i n g i n a w i d e s t a n c e w i t h on e h a n d c u r l e d i nt o a ˛ s t a n d h e l d a t t h e

E xceptfort he˛ rstt h ree,wh ichment iont heBudd h istprotec tordeit yWeiTuo
N
,c h ie foft het went y-fou rhe aven lygener a l sa ndu s u a l lyd e pic t e da sa˛erc ew a r
-
r ior i n f u l l a r mor,
16
 few of t he prac t ices™ na mes refer to t rad it iona l Ch i nese l i fe a nd
my t h.˜eexercisesengaget hespi ne,rotatet hetorso,st retcha r msa ndlegs,a ndi n
gener a l prov id e a n op en i ng a nd leng t hen i ng of t he mu s c le s . ˜e y h ave a d i s t i nc t

ma r t ia lcomponenti nt heg la r i ngeyes,i nteg ratea n i ma lfor msi nt hei ruseofd ragon

a nd t iger, a nd use t rad it iona l hea l i ng exercises i n t hei r overhead st retches, lu nges,

a nd for wa rd bends. ˜ei r use a s a sequence a nd t he empha sis on t he tendons a nd

s i n e w s  a r e  n e w,  a s  i s  t h e  c o n n e c t i o n  t o  B o d h i d h a r m a  a n d  t h e  B u d d h i s t  t r a d i t i o n .
O ver a l l , t he S ong , Yu a n , a nd M i ng d y n a s t ie s s aw a g re at e x p a n sion a nd u n
-
fold i ng of hea l i ng exercise s i n t he Ch i ne se t r ad it ion. ˜e y spread more w idely

t h roug h more ex tended l iter ac y, a nd a mong com moners a nd women; t he y were

i nt e g r at e di ntot hepr a c t ic eofi n nera lc hemya ndu s e dforme d it at i vepu r p o s e s ;a nd

t he yu nder wentar ad ic a lt r a nsfor mat ioni ntoma r t ia lpr ac t ice sbec au seoft heneed

for sel f-defense of ord i na r y people a nd mona st ic i nst it ut ions a l i ke. ˜e v ision of

what a n en l ig htened ma ster shou ld be l i ke cha nged a s wel l, br i ng i ng fol k lore a nd

re l i g iou sdo c t r i netoge t heri nt hei m a ge soft he˛ g ht i ngmon k ,e c s t at icD aoi s t ,a nd

fema lema ster,a l lequ ippedw it hsuper iorphy sic a lst reng t ha ndi mpre s sivema g ic a l

powers .I nma nyway s ,t helateM i nga ndea rlyQi ngpavedt hewayfort hemoder n

i nteg r at ion of t he pr ac t ice s u nder t he head i ng of qigong a nd t he ˙ou r ish i ng of t he

m a r t i a la r t si np opu l a rmov ie sa swe l la si nBud d h i s ta ndD aoi s tc ent er s .
k i d n e y s , t h e o t h e r p l a c e d on o r t ow a rd t h e ˙ o o r. O n e s h ou l d t h e n l o o k u p w i t h a c on c ave s pi n e . It
s e e m st ob eam i x t u r eo fD r a g onE x t e n d sC l aw sa n dWa g g i n gt h eTa i l .

16 .˜ e r ei sa l s oam o d e r npr a c t i c ec a l l e d
w e i t u oq i g o n g
,w h i c hi sa na d a p t a t i ono fm a r t i a lpr a c t i c e s
t h a t w o r k s i n e i g ht-m i nu t e d r i l l s a n d u s e s m ove m e nt s n a m e d a ˆ e r p owe r f u l a n i m a l s , s u c h a s t h e

e a g l e ,c r a n e ,d r a g on ,a n dt i g e r.S e eWe i-Tu oFou n d a t i onWe bs i t e ;w w w.we i t u o q i g on g . o r g .

C h a pt e r Si x
D a o y inTod a y
˜e mo s t obv iou s pl a c e to lo ok for t r a d it ion a l C h i ne s e he a l i ng e xer
-
cise s tod ay is moder n Ch i ne se qigong
Ûä
, a C om mu n ist ad apt at ion of a ncient
pr a c t ic e s for pu bl ic he a lt h t h at d e ve lop e d i nto a m a s s movement , s upp or t e d t he
que stforsuper nat u r a lpowers ,a nde vent u a l lyg rewi ntorel ig iou sc u lt s Šbec au seof

w h ic hith a sb e ens uppre s s e dsi nc e19 9 9.Us u a l lyrend ere d
Qi
-E xercise sbutl iter a l ly
me a n i ng t he ﬁe ˚or t ﬂ or ﬁmer it ﬂ of
qi ,
 t he s y stem i nclude s bot h ma r t ia l a nd re st f u l
pr ac t ice s , r a ng i ng f rom box i ng t h roug h gent le exercise , breat h i ng , a nd ment a l

g u id i ng of
qi
 (a s i n t r ad it iona l Daoy i n) to v isu a l i z at ions , med it at ive absor pt ions ,
d e vot ion a l a c t i v it ie s , a nd t r a nc e s t at e s . D om i n a nt ly fo c u s e d on he a lt h i mprove
-
menti nCh i nai nt he1970 s ,itha s ,si ncet he198 0 s ,becomei ncrea si ng lywel lk now n

i nt heWe sta ndisonemajorvenuefort hecont i nu at ionofDaoy i n.
B e yond t he qi gong movement , he a l i ng e xerc i s e s i n C h i n a h ave b e en me d ic a l
-
i z eda ndŠu ndert hemoremoder n-sou nd i ngna meMovement˜erapiesŠfou nda

˛ r m place i n t he o˝cia l system of t rad it iona l Ch i nese med ici ne (TCM). ˜ey a re

e s s ent i a l to mo d er n C h i ne s e me t ho d s of l i fe c u lt i v at ion , w h ic h c ombi ne We s t er n

s c ient i ˛ca n atomya ndphy siolog yw it ha nc ientw ay sofmov i ngt heb o d y.L i k eme d i
-

eva l tex ts t hat prov ide overa l l g u id a nce to hea lt hy l iv i ng , moder n book s on hea lt h

ma i ntena ncecreatesystemat icout l i nesoftech n iquesa ndempha si z et heprac t iceof

mo d er at ion , emot ion a l b a l a nc e , s e x u a l hy g iene , a nd e xerc i s e . L i k e t he i r forer u n
-
ners, t hey deta i l a l l a spec ts of d a i ly l i fe for t he sa ke of hea lt h a nd ha r mony a nd

a c t i ve lya dopta ndi nt e g r at et r a d it ion a lme t ho d s .Un l i k et hem ,t he yi nt e g r at eWe s t
-
er n-st yle physic a l t herapy, use med ic a l tech nolog y to mea su re success, a nd create
one -˛t s -a l l s y s t em s of he a lt h i mprovement t h at s we e p t he c ou nt r y a nd a re e ven i n
-
t roduced i nto elementa r y schools. One side bra nch of t h is development appea rs i n

severa l new for ms t hat have t he word Daoy i n a s pa r t of t hei r na me a nd combi ne

p a r t s  o f  t h e  pr a c t i c e  w i t h  o t h e r  t e c h n i q u e s ,  s u c h  a s  m a s s a g e  a n d  t a ij i  q u a n .
I nadd it iontot hei rrolei nCh i ne sehea lt hpr ac t ice ,hea l i ngexercise sa lsohave
madei ncrea si ngi n road si ntot heCh i ne serel ig iou sscenea so˝cia l lyrecog n i z edby

t he Pa r t y. B e sid e s t he we l l-k now n m a r t i a l a r t s c ent er s of Sh aol i ng a nd Wud a ng ,

Budd h ist a nd Daoist temple s t h roug hout Ch i na now hold publ ic cla s se s i n ba sic

exercise s a nd t a iji qu a n, adv ise people on sel f-ma s s a ge s , a nd o˚er t reat ment s by

t r a i ned specia l ist s Ša ltoget her t u r n i ng i nto moder n spa l i ke e st abl ish ment s w it h
hot t ubs , computer ter m i na ls , a nd fa nc y re st au r a nt s . Mon k s a nd nu ns pr ac t ice

hea l i ng exercise s a s pa r t of t hei r d a i ly rout i ne , deit ie s de scend to re vea l new a nd

more adva nced met hod s , temple s publ ish pa mph let s a nd book let s t hat pr a ise t he

i mpor t a nce of t he body for spi r it u a l c u lt ivat ion, a nd mona ster ie s t u r n i nto hea lt h

c ent er sw it ha l lt hega d ge t sa nda c c out rement soft hemo d er na ge .
I nt heWe st ,Daoy i nispromotedch ie˙yŠa ndu nderit st r ad it iona lna me Šby
t wo Daoist ma sters: Ni Hu a-ch i ng i n L os A ngele s (or ig i na l ly f rom Ta iwa n) a nd

Ma nt a k Ch ia (f rom ˜a i la nd). B ot h i n her it t he t r ad it ion of i n ner a lchemy a nd

c le a rlyh avenoc on ne c t iontot heqi gongmovement .Tr a i n i ngp e oplei nt he i rworld
-
w idecentersaccord i ngtot hea ncients y stemofhea l i ng ,longl i fe ,a ndi m mor t a l it y,

t he ypre sentbodypr ac t ice st hatre˙ec ta ncientDaoy i ni nt hatt he ya reexec utedi n

st a nd i ng , seated , a nd recl i n i ng post u re s , work w it h deep breat h i ng , a nd foc u s on

t hec on s c iou sg u id i ngof
qi .
St i l l,de spitet hema sters™cla i mt hatt hei rtech n ique sgo
b a c k t en s of t hou s a nd s of ye a r s a nd a re do c u ment e d i n D aoi s t s c r ipt u re s , t he i r

me t ho d sa remo s t lyne wa ndt endtoi nt e g r at el a r ges e c t ion sofyoga .
B e yondt he set womajorma sters ,Daoista s sociat ionsi nt heWe sta lsopromote
Daoy i n,a ndcer t a i nqigonga ndCh i ne semed ic a la s sociat ionst a kerecou rsei nt he

pr a c t ic e s . A l re a d y mov i ng t he me t ho d s out of t he s t r ic t ly C h i ne s e env i ron ment ,

fol lowersofcer t a i nnewfor msofyogacon nec ta s a na sw it hac upu nc t u repoi nt sa nd

cha n nels .A senerg ymed ici nea ndenerg yps ycholog yga i ni ncrea sedaccept a nce ,it

is l i kely t hat Ch i ne se hea l i ng exercise s a s a t r ad it iona l for m of energ y work w i l l

s pre a dmorew id e lya ndi n ˙uenc et hew ayWe s t er ner sworkw it ht he i rhe a lt h .
Q i g on g
W h i le t he t er m
qigong
 i n c om mon We s t er n p a rl a nc e re fer s to a s e t of e xerc i s e s
t h at c ombi ne gent le b o d y movement s w it h d e e p bre at h i ng a nd a ment a l g u id i ng

of
qi ,
 u s e d pre dom i n a nt ly for he a l i ng a nd u nd er t a k en by g roup s of p e ople i n
p a rk s ,i nC h i n aqi gongi sver ymuc has o c i a lphenomenon ,c on s c iou s lyc re at e dby

t he C h i ne s e C om mu n i s t Pa r t y (C C P), t h at e vol ve d t h rou g h a s er ie s of t r a n s for-

m at ion sovert hep a s t˛ ˆ yye a r s .
1
Ita l lb e ga ni n19 47w henPa r t yc a d reL iuGu i z hen
åF
t
(19 2 0 Œ19 83),s u ˚er
-
i ngf romav i r u lentga st r icu lcer,wa ssenthometorecoverord ie.Hewenthomebut

re f u s e d  t o  d i e Š he  w a s  on l y  t we nt y- s e ve n  ye a r s  old  at  t he  t i me !  I n s t e a d ,  he  t o o k  le s
-
1.  O n t h e h i s t o r y o f q i g on g i n c ont e mp o r a r y C h i n a , s e e M iu r a 19 8 9, He i s e 19 9 9, H s u 19 9 9, S c h e i d
2 0 0 2 , C h e n 2 0 03, Mo r r i s 2 0 0 4 , Ko h n 2 0 0 5 , C h au 2 0 0 5 , P a l m e r 2 0 0 7. Fo r We s t e r n pr e s e nt a t i on s o f

q i g on g , s e e E i s e n b e r g 19 8 5 ; C o h e n 19 9 7; M a c R i t c h i e 19 9 7; Ja h n k e 19 9 7, 2 0 0 2 . O n i t s h i s t o r y i n

A m e r i c a ,s e eKo mj a t hy2 0 0 6 .

s on si ngent lee xerc i s e sa ndbre at h i ngf romt hep opu l a rD aoi s tL iuD u z hou
å• ã
.
A ˆer102d aysoffa it h f u l lyu nder ta k i ngt heseprac t ices,hewa scompletelycu red .
He ret u r ned to h is job a nd de scr ibed h is hea l i ng succe s s to Pa r t y secret a r y
Guo X i a n r u i
ž˘ø W
, who u nder took t he met hod s h i msel f w it h g reat succe s s a nd
sug ge sted t hat t he se si mple exercise s m ig ht ju st solve t he cont i nuou s problem of
hea lt h c a re for t he ma s se s Šat a t i me when t here wa s one biomed ic a l doc tor for

2 6 , 0 0 0p e oplei nC h i n a .˜ePa r t ya dopt e dt heid e aa nd ,i naleng t hys er ie sofc om
-
m it tee meet i ngs , d i sc u s sed what be st to c a l l t he pr ac t ic e: adopted f rom t r ad it iona l

pat ter ns but to be t horoug h ly clea nsed f rom a l l a ncient cosmolog y a nd ﬁsuperst i-

t ion s ,ﬂ it ne e d e d a n appropr i at e mo d er n n a me . A ˆ er d i s c a rd i ng t he t er m s ﬁs pi r i
-
t u a l t her apy,ﬂ ﬁps ycholog ic a l t her apy,ﬂ a nd ﬁ i nc a nt at ion t her apy,ﬂ t he y set t led on

ﬁ breat hexerciset her apy ﬂor
q ig o n g l i a ofa

Û ä
 ( P a l m e r  2 0 0 7,  31Œ32).
I n t he w a k e of t h i s p ol it ic a l ly mot i v at e d b e g i n n i ng , qi gong h a s rem a i ne d
ver ymuc ha na r t i ˛c i a l lyc on s t r uc t e dphenomenont h ath a ss er ve dv a r iou ss o c i a l

ne e d s i n t he c ou r s e of t he Pe ople ™s R e pu bl ic . ˜e s e ne e d s , a nd w it h t hem t he n a-

t u re a nd qu a l it y a s we l l a s t he p ol it ic a l s t a nd i ng of qi gong , h ave c h a nge d e s s en-

t i a l lyw it he ver yd e c a d e .
Pe r i o d i c  C h a n g e s

I nt he195 0 s(u nt i l19 6 4)qi gongs er ve da st hem a i nve h ic leofhe a lt hm a i nt e -
n a nc e for t he c a d re s of t he C C P a nd w a s pre dom i n a nt ly pr a c t ic e d i n a me d ic a l

s e t t i ng ,b ot hi ns p e c i a l i z e dqi gongc l i n ic s ,s uc ha st hes a n ator i ai nTa ngs h a na nd

B e id a i he , a nd i n gener a l ho s pit a l s (Pa l mer 2 0 0 7, 3 4). ˜e pr a c t ic e m a d e fe w i n-

ro a d s i nto t he l a r ger p opu l at ion , a nd a ny re s e a rc h a nd pu bl ic at ion s s er ve d to

m a k eitle s st r a d it ion a la ndmores c ient i ˛cŠremov i ngitf romit sro ot sa ndt r a n s -

for m i ng it i nto t he m i nd-b o d y s y s t em of t he f ut u re . It a l s o c a r r ie d a s t rong n a-

t ion a l i s t a gend a , t he hop e b e i ng t h at t he s e pr a c t ic e s , w it h t he i r a m a z i ng he a lt h

e ˚e c t s a nd a c c omp a ny i ng en h a nc e d ment a l p ower s , wou ld re volut ion i z e me d i-

c i ne a nd br i ng for t h he a lt h ier a nd more e vol ve d hu m a n b e i ngs i n C h i n aŠt hu s

s e t t i ngt hes t a gefors up er p owers t at u si nt het went y-˛ r s tc ent u r y.
I n t he 196 0 s , not ably a ˆer t he beg i n n i ng of t he Cu lt u r a l Re volut ion i n 196 6 ,
qigongwa sba n ishedoratlea stsuppre s sedbec au seitst i l lc a r r iedaheav ybu rdenof

t r ad it iona l worldv iew a nd c u lt u re. Qigong cl i n ic s a nd hospit a l wa rd s were closed ,

a nd pr ac t it ioners went u nderg rou nd , cont i nu i ng to per for m t hei r exercise s a nd

t r a n sm it t i ng t hem i n si lenc e . ˜e 19 70 s s aw t he emer genc e of l a r ge - s c a le qi gong

s e l f-he a l i ng by ord i n a r y p e ople Št he k i nd of pr a c t ic e we a s s o c i at e mo s t c lo s e ly

w it h t he t er m . ˜ i s ne w mo d e w a s i n s pi re d by Guo L i n
žå
, a B e iji ng a r t i s t w ho
had c u red hersel f of uter i ne c a ncer i n t he 196 0 s . C ompletely c a ncer-f ree i n 1969,

she st a r ted teach i ng her s y nt he sis of met hod s (i nclud i ng t he Five A n i ma ls™ Frol ic

a nd new mode s of breat h i ng) to c a ncer pat ient s i n publ ic pa rk s (M iu r a 1989, 335).
She p er si s t e d i n t he f a c e of p ol ic e h a r a s sment a nd o c c a sion a l i mpr i s on ment , f re
-
quent ly cha ng i ng pa rk s wh i le i ncrea si ng her fol low i ng. By 1975, her met hod s had

becomewel lk now na ndbega ntoreceivet hesuppor tofPa r t yc ad re s(Pa l mer2 0 07,

4 8). O t hers i m it ated her st y le , a nd a ˆer t he end of t he Cu lt u r a l Re volut ion a nd

Mao™s deat h i n 1976 , nu merou s pr ac t it ioners c a me out of t he woodwork or, a s t he

C h i ne s es ay,ﬁemer ge df romt hemou nt a i n sﬂ(
c hu s h a n
à^
).
A b out 5 0 p erc ent of t he s e m a s t er s c a me f rom a m a r t i a l b a c k g rou nd , s ome 3 0
p erc entweret r a i ne di nt heme d ic a l˛e ld ,a b out10p erc ente a c hwereD aoi s torBud
-
d h ist , a nd t he rema i nder c a me to t he pr ac t ice f rom C on f ucia n ism or t he st udy of

t he
Yiji n g.
 Most were m idd le-a ged , bor n i n t he 1930 s a nd 194 0 s , a nd few had a
va l id l i nea ge to pa st teach i ngs . I n fac t , 75 percent ad m it to not hav i ng a l i nea ge at

a l l , but pic k i ng id e a s f rom v a r iou s pl a c e s a nd c re at i ng t he i r ow n s y nt he si s ; of t he

rema i n i ng25percent ,atlea stha l fprobablymadeupt hei rl i nea ge ssot hat ,a l ltold ,

t hev a s tm ajor it yofqi gonghe a l i ngpr a c t ic e s ,not w it h s t a nd i ngt hep er si s t entc l a i m

ofa˛ ve -t hou s a nd-ye a rh i s tor y,a rene w lyc re at e d(Pa l mer2 0 0 7,9 2 Œ95).
A s qi gong m a s t er s enga ge d i n t e a c h i ng , pu bl ic at ion s , a nd he a l i ng s e s sion s ,
t he p e ople ent hu si a s t ic a l ly embr a c e d t he pr a c t ic e s , a nd fol lower s c a me to nu m-

b er i n t he m i l l ion s . ˜e y e x p er ienc e d qi gong a s a we lc ome re l ie f a ˆ er t he forc e d

c om mu n a la c t i v it ie sa ndi nt en s ep er s e c ut ion soft heCu lt u r a lR e volut ion .I n s t e a d

of b e i ng pu s he d a b out a nd h av i ng to enga ge i n v a r iou s c a mp a i g n s , p e ople c ou ld

now volu nt a r i ly c ong re gat e a nd work on t he i r b o d ie s i n a s phere t h at rem a i ne d

l a r ge lyf re ef romPa r t ys up er v i sion .
D i v i neD i men sion s

˜ ischa ngedi nt he198 0 sw it ht heestabl ish mentoft heCh i naQigongScience
R e s e a rc h S o c ie t y, a n a c a d em ic b o d y t h at re g i s t ere d t he v a r iou s g roup s , le d c on fer
-
encesonqigonga ndscience,a ndissuedanu mberofpubl ic at ionsi nt he˛eld(Pa l mer

20 07, 75 Œ76). Toget her w it h t he State Spor ts C om m ission a nd t he State E duc at ion

C om m ission,ithopedtocont rolarapid lyex pa nd i ngsceneofprac t iceswhosema i n

fo c u s ,f romt hee s t a bl i s h menta ndm a i nt en a nc eofhe a lt h ,h a ds h i ˆ e dtot hea c qu i si
-
t ion of ﬁE x t r aord i n a r y Power s ,ﬂ t h i ngs l i k e c l a i r voy a nc e , t e le p at hy, p s yc hok i ne si s ,

d ista nce hea l i ng , a nd t he abi l it y to read w it h t he ea rs rat her t ha n t he eyes (Pa l mer

2 0 0 7,10 6).P romot i ngt he i ru nu s u a la bi l it ie s ,m a s t er sat t r a c t e dnu merou sfol lower s

a nd , i n s t e a d of t e a c h i ng t hem to p at ient ly pr a c t ic e bre at h i ng a nd e xerc i s e me t ho d s ,

t ra nsm it tedsuper nat u ra lpowerstot hembyd i rec ti nsta l lat ion.
S omem a s t er sb e c a mever yf a mou s ,s uc ha sYa nX i n ,w hoe s t a bl i s he da ne x p a n
-
si ve qi gong empi re a nd , i n a l le ge d ly c ont rol le d e x p er i ment s , w a s a ble to i n ˙uenc e a

bu i ld i ng ™se le c t r ic a ls y s t ema ndmoveobje c t ss e ver a lk i lome t er saw ay(Pa l mer2 0 0 7,

141). Giv i ng power-i nduci ng lec t u res to t housa nds at a t i me, he bec a me somewhat
ofacu lt˛g u re,w it hpeopleu nder ta k i ngpi lg r i magestoh ishomev i l lagea ndra isi ng

f u nds for its renovat ion (Pa l mer 20 07, 145). Bot h t he venerat ion of qigong ma sters

a nd t he quest for persona l powers re˙ec ted t he need of t he Ch i nese to cope w it h a

m a s si ve ly c h a ng i ng s o c i a l s t r uc t u re , c h a r a c t er i z e d by t he lo s s of l i fe long employ
-
menta ndn at ion a lhe a lt hc a rei na nat mo s phereofbud d i ngc apit a l i sm .
˜ec r a z eforE x t r aord i n a r yPower ss lowe ddow ni nt he19 9 0 s ,w hens e ver a l
m a s t er swerea r re s t e dforf r auda ndm a nyfe at swereu nve i le da squ a c k er y(Pa l mer

2 0 0 7, 16 0). W hen t he s t at e i s s ue d more s t r i ngent re g u l at ion s , d em a nd i ng t h at

qi gong le a d er s b e c er t i ˛e d do c tor s or t her api s t s , m i l l ion s of fol lower s fou nd

t hem s e l ve satalo s s .˜ i sqi gongv a c uu mw a sdu ly˛ l le dbyne wg roup st h atm a d e

e t h ic s a f u nd a ment a l p a r t of t he pr a c t ic e . D e ve lopi ng i nto l a r ge - s c a le or ga n i z a-

t ion s ,t he s eg roup sa l s ore s tore dt r a d it ion a lre l i g iou sp at t er n s ,t e a c h i ngd e vot ion

to d e it ie s , c h a nt i ng of s a c re d s c r ipt u re s , t a k i ng of pre c e pt s , a nd ob e d ienc e to

g roup le a d er s (Koh n 2 0 0 5, 187). ˜e gent le e xerc i s e s a nd bre at h i ng pr a c t ic e s

or i g i n a l ly at t he c ore of qi gong d e c l i ne d f u r t her i n i mp or t a nc e . From h av i ng

b e en s e c ond- c l a s s i n re l at ion to t he i n s t a l l at ion of E x t r aord i n a r y Power s , t he y

were re le gat e d to a m i nor p o sit ion i n t he s er v ic e of re l i g iou s c u lt i v at ion t h at

wou ldle a dnoton lytohe a lt hbut ,morei mp or t a nt ,tot r a n s c end ents a l v at ion .
Ty pic a l g roup s at t he t i me were Z a ng m i gong
ò
/ ä
(Ta nt r icQigong),fora l l
i ntent s a nd pu r pose s a new rel ig ion ba sed on Tibet a n Budd h ism (Pa l mer 2 0 07,

19 9);Z hong gong
mä
(C ent r a lQ i gong ),a ne x t en si veor ga n i z at iont h atle dpr a c t i
-
t ionerstou lt i matel iber at iont h roug heig htle velsofi ncrea si ng lyrel ig iou spr ac t ice s

(Pa l mer 2 0 0 7, 2 0 8 Œ2 0 9); a nd Fa lu ngong
	 ˆä
 (Dha r ma W heel Prac t ice), a mes
-
si a n icc u ltc ent ere dont hefou nd erL iHong z h i
Ł
Ks
,whowa ssettor idt heworld
of d emon s , b ot h e a r t h ly a nd e x t r at er re s t r i a l , a nd to pre p a re a gener at ion of pu r i
-
˛ed a nd h ig h ly empowered fol lowers for t he new world to come. To t h is end , he

created a s y stem of st r ic t cont rol, forbidd i ng h is fol lowers to read a ny t h i ng except

h isbook s(e specia l ly
Z hu a nFa l u n
ı 	ˆ
),˛ ndhe a l i ngot hert h a nt h rou g hFa lu n
-
gong pr ac t ice , enter i nto m i xed ma r r ia ge s , suppor t t he autonomy of women, a nd

p a r t ic ip at ei nv a r iou sot herfe at u re sofmo d er nl i fe(Pa l mer2 0 0 7,2 3 4 Œ2 3 6).
2

W h i le mo s t of t he qu a si-re l i g iou s movement s i n t he 19 9 0 s m a d e s u re to
2 . Fo r s t u d i e s on Fa lu n g on g o r Fa lu n d a f a , s e e M a d s e n 2 0 0 0 ; S c h e c ht e r 2 0 0 0 ; Pe n ny 2 0 0 2 , 2 0 03 ;
C h a n g 2 0 0 4 ; O w n b y 2 0 0 7. A s D av i d P a l m e r c o r r e c t l y p o i nt s ou t , i t s g o a l s , v i s i on s , a n d m e t h o d s

c l o s e l yr e s e m b l eo t h e rm i l l e n a r i a nm ove m e nt sa n dm i l i t a ntc u l t si nC h i n e s eh i s t o r y,f r o mt h ee a r l y

C e l e s t i a l M a s t e r s t o t h e W h i t e L o t u s S o c i e t y o f t h e M i n g a n d t h e G r e a t Pe a c e Move m e nt i n t h e

n i n e t e e nt h c e nt u r y (2 0 0 7, 2 8 9). S i n c e t h e s e s e c t s h ave t e n d e d t o r i s e i n r e b e l l i on , c r e a t i n g m aj o r

u p h e av a l i n t h e c ou nt r y, t h e g ove r n m e nt h a d e ve r y r e a s on t o r e a c t w i t h r a d i c a l s u p pr e s s i on . S i n c e

i t s e x pu l s i on f r o m t h e C h i n e s e m a i n l a n d , m o r e ove r, Fa lu n g on g h a s mu t a t e d i nt o a p o l i t i c a l m ove -

m e nt t h a t , a s c a n b e c l e a r l y s e e n i n i t s pu b l i c a t i on
E p o c h Ti m e s
, o p e n l y w o r k s fo r t h e d e m i s e o f t h e

c omply w it h s t at e re g u l at ion s a nd c u lt i v at e d f r iend s i n h i g h pl a c e s , Fa lu ngong
went on a c ol l i sion c ou r s e w it h t he Pa r t y. A ˆ er b e i ng e x p e l le d f rom t he o˝c i a l

qi gonga s s o c i at ionfornonc ompl i a nc ew it hit sr u le s ,itw a sout l awe di n19 9 6a nd

on lyc ont i nue dtoe x i s tb e c au s eith a dm a nyPa r t yc a d re sa mongit smemb er s .I n

t hefol low i ngye a r s ,memb er sc ont i nue dtoenga gei nv a r iou sl a r ge - s c a led emon-

s t r at ion s , u s u a l ly to c o erc e v a r iou s me d i a to re s c i nd or ap olog i z e for ne gat i ve

pu bl ic it y.I nApr i lof19 9 9itwentones t e pto of a rbyenga g i ngi nn at ionw id epro -

t e s t sa ga i n s tb a dpu bl ic it y,ac a mp a i g nprob a blyu nd er t a k enw it ht hek now le d ge

a nds a nc t ionoft hele a d er.Si nc et henFa lu ngongh a sb e ens e vere lyp er s e c ut e d ,it s

le a d er l i v i ng i n t he Un it e d St at e s a nd it s over s e a s fol lower s a c t i ve ly a nd op en ly

pu r s u i ngt hedow n f a l loft heC h i ne s eC om mu n i s tgover n ment .
Q i gon gTo d ay

˜ef a l loutf roma l lt h i si st h atqi gongi nC h i n ai nt he˛ r s td e c a d eoft het went y-
˛ r s t c ent u r y h a s c ome to a c omple t e s top. Su bje c t e d to s t r ic t c ont rol s , t he v a r iou s

orga n i z at ionsa renotablecont i nuet hei rwork,a ndon lyfou rfor msa rest i l lo˝cia l ly

a c c e pt e d , a l l p a r t of t r a d it ion a l D aoy i n : t he Fi ve A n i m a l s™ Frol ic , t he Si x He a l i ng

Sou nds, t he Si news Tra nsfor mat ion Cla ssic , a nd t he Sta nd i ng Eig ht Broc ades

(Pa l mer20 07,28 0).Incont ra sttot h is,ta ijiqua nha sbeensystemat ic a l lyra iseda sa

spor t , st r uc t u red accord i ng to accompl ish ment levels a long t he l i nes of judo a nd

k a r at e ,a ndi sge t t i ngre a d yforOly mpicp a r t ic ip at ion .˜ene e dforre l i g iou se x pre s
-
sion ,mor a lg rou nd i ng ,a ndp er s on a lle a d er s h ipe x pre s s e di nt heqi gongc u lt soft he

19 9 0 sh a sg i venw aytoamorere a l i s t icw ayofl i fea mongt hep e ople .˜e ys t i l le xer
-
cisei npa rk s,buta sidef romma nyfor msofta ijiqua n,t heyplaybad m i ntonorot her

ba l l ga mes a nd work out w it h Wester n-st yle aerobics a nd ba l l room d a nci ng. A lso,

yoga i s m a k i ng g re at he a dw ay i n C h i n a , w here it i s s e en ent i re ly a s a phy sic a l work
-
o u t  t o  t h e  e x c lu s i o n  o f  a l l  s p i r i t u a l i t y  o r  r e l i g i o u s  c o nt e x t s .
3

Qigong now ma i n ly su r v ives i n t he West. Free f rom C om mu nist ideolog y a nd
t hesocia lpressu resofa naut hor ita r ia nsociet y,itreta i nst hespi r itithadi nCh i nai n

t he1970 sa ndser vest het rad it iona lgoa lsofDaoy i n:hea l i ng ,longl i fe,a ndspi r it ua l

at ta i n ments. Un for t u nately, Wester n prac t it ioners tend to overlook t he socia l role

a nd a b er r at ion s of qi gong i n C h i n a . A s not e d by L ou i s Komjat hy, t he y t end to bu y
C o m mu n i s tl e a d e r s h ip.˜ es o c i a la l t e r n a t i vei tpr o p o s e s ,h owe ve r,i spr o b a b l yw o r s e ,m a t c h i n gt h e
Ta l i b a na n do t h e rc u r r e ntf u n d a m e nt a l i s t si ns e ve r i t ya n dr e s t r i c t i on s .

3.Fo rt h en e wy o g ac r a z ei nC h i n a ,s e eYo g i-Yo g aC e nt e r,ﬁ Yo g ai nC h i n a ,ﬂFi g u r e s :Y i nYa n ,fou n d e r

a n d g e n e r a l m a n a g e r ; w w w.y o g i y o g a c e nt e r. c o m . ˜ e m ove m e nt b e g a n i n 2 0 03, w h e n Y i n Ya n , a

y ou n g w o m a n j ou r n a l i s t w h o h a d s t u d i e d i n Fr a n c e a n d w o r k e d a s e d i t o r a t
E l l e C h i n a
, t r ave l e d t o
R i s h i k e s hi nn o r t h e r nI n d i aa n de n c ou nt e r e dy o g a .B e n e ˛ t i n gf r o mt h epr a c t i c e ,s h ei nv i t e ds e ve r a l

I n d i a n m a s t e r s t o C h i n a a n d h a d t h e m t e a c h c l a s s e s . ˜ e o r g a n i z a t i on n ow h a s a n e x t e n s i ve a n d

r a t h e rg o r g e ou sh e a d q u a r t e r si nB e iji n ga n da ˝ l i a t e ds t u d i o si na l lm aj o rC h i n e s ec i t i e s .

i ntoqigongmy t hs,accept i ngcla i msofg reatagea ndvenerat i ngCh i nesema stersi n
ak i ndofre ver s eO r ient a l i sm(2 0 0 6 ,211).Wit houtc omple t e lyd i s c a rd i ngt hea c h ie ve
-
ments a nd tech niques of moder n ma sters, t hey a re wel l adv ised to go back to t he

h istor ic a lrootsoft heprac t icea ndex per i mentw it htech niquesont hei row n.A lso,it

m ig hti nt helongr u nser vet hembet tertoreplacet hena meqigongw it hsomet h i ng

a long t he l i nes of ﬁenerg y exercises,ﬂ more ex pressly a nd consciously con nec t i ng to

t heu n fold i ngWe s t er n˛e ld sofener g yme d ic i nea ndener g yp s yc holog y.
Nou r i s h i ngL i fei nMo de r nC h i n a
Si m i l a rlybr i ng i ngD aoy i ni ntoc ont emp or a r ym a i n s t re a m ,C h i ne s edo c tor sh avea d
-
opt e dt hepr a c t ic e su nd ert hen a meMovement˜er apie sa sp a r tofpre vent i veme d i
-
c i ne nou r i s h i ng l i fe . ˜u s Wa ng Xudong , t he e d itor of t he bi l i ng u a l
Life Cultivation
a n d R e h a b i lit at i on in Tra dit i on a l C hin e s e Me di c in e ,
 begins his work w it h t wo chap
-
t er s on l i fe c u lt i v at ion , ˛ r s t pre s ent i ng t he t he ore t ic a l c onc e pt s of e s s enc e ,
qi ,
 a nd
spir it, t hen out l i ni ng histor ica l hig h l ig hts of t he prac t ice (20 03, 4 Œ14). He descr ibes

it s k e y e ˚or t s a s le a r n i ng to ﬁc on for m to n at u re , m at c h t he s e a s on s , c h a nge w it h ge
-
og r aphy,a nda d apttos o c ie t y ﬂa ndc a l l st heC h i ne s ev i sionahol i s t icmo d e l(2 2).
A ˆ ert h i shet u r n stot hea c t u a lpr a c t ic e s ,w h ic hhed i v id e si nto˛ ves e c t ion s:
(1) re g u l at i ng emot ion s ; (2) env i ron ment , d a i ly l i fe , a nd c lot h i ng ; (3) d ie t a r y

pr a c t ic e s ;(4)s e x u a ll i fe ;a nd(5)movementt her apie s .
˜e ˛ rst i nvolve s ex a m i n i ng one sel f for i mba la nce s i n t he emot ions , such a s
a ngerordepre s sion.Wa ngrecom mend st hatoneu set hed i ˚erentemot ionstohold

each ot her i n check a nd to work w it h colors to ba la nce t hem (2 0 03, 22Œ28). ˜e

secondwork sw it hfengshu ia ndencou r a ge speopletoseekhou si ngi nf re sha i ra nd

avoidpol lution;t heyshou ld a lsoba lancet heirtimeof work andrest.Next,it out
-
l i ne s We ster n sleep st ud ie s , repor t i ng how much is needed , what t y pe s t here a re ,

a nd what br a i n ac t iv it ie s occ u r, a nd recom mend s ly i ng on one™s r ig ht side a s t he

opt i ma l sleep post u re. Pi l lows shou ld be na r row a nd long , somewhat ha rd a nd

sl ig ht ly ela st ic ; t he y c a n be ˛ l led w it h med ici na l herbs to help w it h va r iou s cond i-

t ions , such a s tea leave s for t he pre vent ion a nd t reat ment of h ig h blood pre s su re ,

neu r a st hen ia ,a ndd i zzi ne s s(35 Œ36).Clot h i ngisbe stmadef romnat u r a l˛bersa nd

shou ldleaveoneneit hertoowa r mnortoocold .Idea l ly,oneshou ldhavet wobowel

movement s e ver y d ay to k e e p t he
qi
 mov i ng , a nd one™s u r i ne shou ld be clea r a nd
smoot h (41Œ 4 2). Fol low i ng t h is , t he book ha s t went y pa ge s on d iet a r y met hod s ,

i nc lud i ngad i s c u s sionofw a r m i nga ndc o ol i ngfo o d sa swe l la sv a r iou sher b a lrem
-
ed ie s .L i keea rl iertex t s ,itrecom mend st hatoneshou ldeaton lyto70or8 0percent

c apacit ya ndprov ide sspeci ˛cpre scr ipt ionsforcer t a i ncond it ions(43 Œ 6 0).Asi m i-

la r at t it ude is a lso pre sent i n t he nex t sec t ion, on sex u a l ac t iv it y, wh ich shou ld be

u nder t a keni nmoder at iona ndw it houtex t remeemot ionsorphy sic a lst re s s(61Œ 63).
A ˆ era l lt he s ere g u l at ion sford a i lyl i v i ng ,t he˛ n a ls e c t ionfo c u s e sonhe a l i nge xer
-
cise s .˜esec t ionbeg i nsw it hgener a li nst r uc t ionsonment a lconcent r at ionfort he

pu r poseofba la nci ng
qi
a ndcreat i ngau n it yofbodya ndspi r it .I naccord a ncew it h
c u r rent Pa r t y d i re c t i ve s , it t hen d e s c r ib e s t he c l a s sic Fi ve A n i m a l s™ Frol ic , E i g ht

Broc ade s ,a ndSi newsTr a nsfor mat ionpr ac t ice ,a swel la st heba sic soft a ijiqu a n.It

conclude s t he d isc u s sion of l i fe c u lt ivat ion w it h a pre sent at ion of a r t a nd mu sic ,

si ng i ng a nd d a nci ng , che s s play i ng a nd pa i nt i ng a s u sef u l pr ac t ice s for ma i nt a i n-

i ng a h a r mon iou s
qi
 a nd encou r a ge s people to t a ke reg u la r hot a nd cold bat hs to
k e e pt he i rbiom a g ne t icener g ymov i ng(63 Œ78).
I nm a nyw ay st h i spre s ent at ione c ho e st he
Ya ng s h e ngya o ji
oft hee a rlym id-
d le a ge s a nd t he
Yi n s hu
of t he Ha n m a nu s c r ipt s . It s e e s l i fe c u lt i v at ion a s a n a l l-
enc omp a s si ng e ˚or t t h at i nc lud e s l i v i ng qu a r t er s , d a i ly rout i ne , d ie t , bre at h i ng ,

movement ,a nds e x u a lre l at ion s .D oi ngju s tonet h i ngi snots u ˝c ient .Toe x t end

l i fe a nd pre s er ve he a lt h i nto old a ge one h a s to a r r a nge one s e l f c omple t e ly i n

a l i g n mentw it h ,a ndtot heb e s tb ene ˛tof,t he
qi .
A si m i l a r out l i ne i s a l s o fou nd i n
˜ e My s t e r y of L o ng e v it y
 by L iu Z hengc a i ,

who i s le s s a me d ic a l doc tor t ha n a moder n st udent of longe v it y. He de s c r ib e s s e a
-
s on a l lyappropr i at ew ay sofd re s si ng ,mov i ng ,a nde at i ng ,emph a si z i ngt hea lt er n a
-
t ionofy i na ndy a nga ndadv isi ngpeopletoavoidtoomuchcool i ngi nsu m mera nd

rem a i n i ng to o w a r m i n w i nt er. Fo c u s e d bre at h i ng a nd me d it at ion a re re c om
-
mend e dtob a l a nc et hen at u r a lp at t er n sof
qi .
ﬁJu s tre s tc a l m lyw it houta nyp er ple x
-
i ngt hou g ht s ,a ndonew i l la r r i veatre f re s h i ngmou nt a i n sﬂ(L iu19 9 0 ,7).
He a lt hP re s er v at ion

˜e s a me a l s o hold s t r ue for
C h i n a™s Tra d it i o n a l Way of He a l th P re s e r va t i o n
by Z eng Q i ng n a n a nd L iu D ao qi ng (2 0 0 2), w h ic h i n m a ny w ay s re pl ic at e s t he

re c om mend at ion s m a d e i n
Lif e C u l t iva t i o n .
 I n a d d it ion , howe ver, t he b o ok d i s -
t i ng u i s he s ﬁ Tr a d it ion a l He a lt h P rot e c t ion E xerc i s e sﬂ (c h . 11), w here it d e s c r ib e s

t a ijiqu a n ,t heFi veA n i m a l s™Frol ic ,t heE i g htBro c a d e s ,a ndt heSi ne w sTr a n s for-

m at ion C l a s sic , f rom ﬁQ i gong E xerc i s e sﬂ (c h . 12). Q i gong , a c c ord i ng to t h i s , i s

more m i nd-fo c u s e d a nd c ent ere d on t he i n ner g u id i ng of
qi
 a s a c t i v at e d du r i ng
v a r iou sa c t i v it ie ss uc ha ssit t i nga ndw a l k i ng ;ita l s oi nc lud e sas er ie sofe yee xer-

c i s e s , bre at h i ng pr a c t ic e s , a nd pr a c t ic e s to promot e i nt er n a l ener g y c i rc u l at ion .

I n t h i s s e c t ion , t he b o ok pre s ent s s e ver a l ne w pr a c t ic e s b a s e d on e xerc i s e s t h at

for me d a n i mp or t a nt p a r t of t r a d it ion a l D aoy i n : a ver sion of t he S e at e d E i g ht

Bro c a d e s i n t we l ve s t e p s (3 4 8 Œ3 4 9), t he Si x Bre at h s (3 4 9 Œ3 6 0), a nd a bre at h i ng

pr a c t ic e s a id to b e b a s e d on t he
D a o y i n t u
 c h a r t f rom M aw a ngdu i . ˜e l at t er i n-
vol ve ss e vens t e p sa nds hou ldt a k ea b outh a l fa nhou r :

B ei nS i le ntPo s e :S t a nd ,s it ,orl i ed ow n ;pl a c et het on g u ea g a i n s tt heup p e rp a l at e
a ndt heh a nd sont hee l i x i r˛ e ld ,bre at hen i net i me sw it hc omple t efo c u s ,t he n
c i rc u l at et he
qi
a lon gt hec h a n ne l si nf r onta ndb a c koft het or s o.
C omple t e t he
Q i
C yc le : E x p a nd t he c yc le of
qi
 t o r u n t h r ou g h t he e nt i re b o d y, mov-
i n gb a c kt of r ontforme n ,a ndf r ontt ob a c kforwome n .
Sw i n g t he He ave n l y C olu m n : Fo c u s t he m i nd on t he e l i x i r ˛ e ld , t u r n t he he a d r i g ht
a nd le ˆ , t he n br i n g h a nd s a nd b o d y i nt o t he move me nt , g r a du a l l y r a i s i n g t he

p a l m st ot het opoft hehe a d .
I m a g i neaSnowFou nt a i n :V i s u a l i z eafou nt a i nofd r op sw a s h i n gd ow nf r omt het op
oft hehe a dt ot hes ole soft hefe e t ;re p e att h re et i me s .
R e p e at a S i le nt S ay i n g : I m a g i ne a s pr i n g mor n i n g , s u n s h i ne , bre e z e , ˙ owe r s , bi rd s ,
re s t f u l t i me , t he n s ay t o you r s e l f : ﬁA l l wor r i e s d i s a p p e a r i n d e e p s i le nc e , my

b o d y i s re l a x e d a nd s o ˆ a nd s w ay s w it h t he w i nd . I a m h a p p y a nd ple a s e d a s i f

˙ y i n gt h r ou g ht hes k y.ﬂ
R e l a xa ndL e tG o:D onott r yt oc ont r olt heb o d y,butle tt he
qi
gow he re ve ritmove s ,
le tt heb o d ymovei fitd o e sore nj oyit squ i e t .
C onc lud e t he P r a c t ic e : Fo c u s on t he B u b bl i n g We l l p oi nt at t he s ole s of t he fe e t a nd
s ayt oyou r s e l f :ﬁIw i s ht oc onc lud et hepr a c t ic e .Iw i s ht os t op.ﬂO p e nyou re ye s ,

r a i s eyou rh a nd si ns pi r a l sa lon gyou rb o d yt om a s s a geit sp a r t s ,r u b bi n gt het op

oft hehe a dn i net i me s ;t he nc onc e nt r at eont hem id d le˛ n ge r sa ndme nt a l l yle t

t he
qi
r i s ea ndf a l ln i net i me s .Ru bt hef a c ea ndhe a d ;t he nge tupa ndw a l k3 0t o
5 0s t e p s .(Z e n ga ndL iu2 0 0 2 ,3 6 0 Œ3 6 4)
A lt hou g h it i s i mp o s sible to s ay how t he aut hor s c a me to d er i ve t h i s c omple x s e -
quenc e f rom t he mere pic t u re s of t he
D a o y i n t u ,
 t he pr a c t ic e work s on op en i ng
t he
qi
- c h a n ne l s i n t he b o d y w h i le enc ou r a g i ng t he m i nd to b e re l a xe d a nd env i-
sion i ng joy f u l t h i ngs . It u s e s fe w b o d y movement s but i nt e g r at e s bre at h i ng a nd

c on s c iou sg u id i ngof
qi
i ntore le a s eofs t re s sa ndre l a x at ion .
A not her pr a c t ic e l i s t e d i n t he c h apt er ﬁQ i gong E xerc i s e sﬂ i s ge a re d to i m-
prove t he e ye si g ht , i n m a ny w ay s c ont i nu i ng t he c onc er n s of H i g he s t C l a r it y

pr a c t it ioner s of old . It i nvol ve s t he ment a l g u id i ng of
qi
 t h rou g h t he l i ver mer id-
i a n a nd t he s y s t em at ic movement of t he pupi l s w it h c lo s e d e ye s . It a l s o i nc lud e s

t he s y s t em at ic m a s s a ge of v a r iou s p oi nt s a rou nd t he e ye s w it h t he a i m of s t i mu-

l at i ng blo o d a nd
qi
-˙ow i n t h i s a re a (Z eng a nd L iu 2 0 0 2 , 32 3 Œ32 8), e c hoi ng t he
d a i lye yee xerc i s e spre s c r ib e dfore lement a r y-a ndm id d le - s c ho olc h i ld ren :
Ma s s a g i ngt heI n nerEyebrow s(He aven lyAc c ordPoi nt):Plac et het ipoft he
1.

t hu m b s  i nt o  t h e  ˙ e s h y  p a r t  i n  t h e  u p p e r  c o r n e r  o f  t h e  e y e s ,  r i g h t  u n d e r n e a t h  t h e
e yebrow s ,t henr ubb ot hside se qu a l ly,gent lypre s si ngupw a rda ndi ntow a rdt he

n a s a l  b o n e .  ˜ e  o t h e r  f o u r  ˛ n g e r s  o f  t h e  t w o  h a n d s  r e s t  l i g h t l y  o n  t h e  f o r e h e a d .
M a k e  c a l m ,  c i r c u l a r  m o v e m e nt s  w i t h  a l l  ˛ n g e r s  a n d  l i g h t l y  m a s s a g e  t h e  a r e a ,

n o t  p r e s s i n g  t o o  h a r d .  O n e  m a s s a g e  c i r c l e  i s  o n e  r o u n d .  R e p e a t  e i g h t  t i m e s  e i g h t

rou nd sforatot a lofsi x t y-fou rt u r n i ngs ,goi ngi nb ot hd i re c t ion s .

S qu e e z i n gt heI n ne rC or ne r soft heEye s(P upi lPoi nt):W it ht het hu m ba nd
2 .

i nd e x˛ n ge rofe it he rt her i g htort hele ˆh a ndge nt l ys qu e e z et her i g hta ndle ˆ

i n ne rc or ne r soft hee ye sont hes id e soft heno s e .Fi r s tpu s hd ow n ,t he n

s qu e e z eup.O nepu s ha nds qu e e z em a k eoner ou nd .R e p e atfore i g htt i me s

e i g htr ou nd s ,goi n gi nb ot hd i re c t ion s .

M a s s a g i n gt heUp p e rC he e k b one s(Fou rW h it e sPoi nt):Pl a c et hei nd e xa nd
3.

m id d le˛ n ge r sofb ot hh a nd sont heb onyhol lowoft heup p e rc he e k b one sr i g ht

u nd e r ne at ht hee ye sa ndt ot her i g hta ndle ˆoft heno s t r i l s .Pl a c et het hu m b s

ont hem a nd i ble s ,t h ati s ,t heb one st ot her i g hta ndle ˆoft hec h i n .Now,

re le a s et hem id d le˛ n ge r sa ndb e ndt he mt o ge t he rw it ht heot he r˛ n ge r st ore s t

l i g ht l ya g a i n s tt helowe rc he e k s .G e nt l yc i rc u l at et hei nd e x˛ n ge r st om a s s a ge

t heb onyhol lowoft heup p e rc he e k b one s .M a s s a g i n gonc eupa ndd ow ni sone

r ou nd .R e p e atfore i g htt i me se i g htr ou nd s .

Ru b bi n gt heTe mple sa ndUp p e rEyeS o c k e t s(G re atYa n ga ndR e l at e dPoi nt s):
4 .

Pl a c et het ip soft het hu m b sont het e mple sa ndu s et hek nuc k le soft hei nd e x

˛ n ge r st or u ba l la r ou ndt hee ye s .Ru b˛ r s tup,t he nd ow n ,l i g ht l ym a s s a g i n g

b ot ha b ovea ndb e lowt hee ye st oh itt hev a r iou spre s s u rep oi nt si nt hea re a .

C ou ntt ofou ra syoud oonef u l lupa ndd ow nc i rc le .R e p e atfore i g htt i me s

e i g htc ou nt sorat ot a lofs i x t e e nc i rc le s .(C h a r to bt a i ne datPa n l iuV i l l a ge

E le me nt a r yS c ho ol ,S h a a n x i ,C h i n a)
B e yondt h i s ,t heb o okpre s ent sme d ic a le xerc i s e sa nds e l f-m a s s a ge sforv a r i-
ou s c ond it ion s , r a ng i ng f rom s t i ˚ ne c k t h rou g h w h it e h a i r, s ud d en c he s t p a i n ,
i n s om n i a , s c i at ic a , a nd lu mb a go to d i ge s t i ve problem s , hemor rhoid s , a nd s ore

k ne e s . For w h it e h a i r, for e x a mple , t he aut hor s re c om mend a s er ie s of s t a nd i ng

a nd s e at e d for w a rd b end s c ouple d w it h a t horou g h s c a lp m a s s a ge (˛ g . 2 4). A l l of

t h i s w i l l ﬁpromot e blo o d c i rc u l at ion to en a ble t he h a i r p api l l a to ge t more nut r i-

ent s a nd i nc re a s e t he pro duc t ion of me l a n i n , w h i le at t he s a me t i me remov i ng

ob s t r uc t ion s f rom t he c h a n ne l s for t he t r a n sm i s sion of me l a n i n , t hu s t u r n i ng

w h it eh a i rbl a c ka ga i nﬂ(Z enga ndL iu2 0 0 2 ,193 Œ195).
Si m i l a rly, lu mb a go i s t re at e d w it h w a l k i ng b a c k w a rd s , a gent le pr a c t ic e
b a s e d on t he t a iji qu a n move R e pu l s e Mon k e y t h at enga ge s t he mu s c le s of t he

lower b a c k a nd c a n b e e xe c ut e d w it h a r m s on t he h ip s or s w i ng i ng by t he sid e s .

˜e pr a c t ic e s hou ld b e c ont i nue d for a tot a l of t went y m i nut e s or si x hu nd re d

s t e p s (Z eng a nd L iu 2 0 0 2 , 215 Œ217). For s c i at ic a t he b o ok re c om mend s le g l i ˆ s

w h i le ly i ng dow n a nd sid e lu nge s w h i le s t a nd i ng ; for d i ge s t i ve t rou ble it h a s a n
a b dom i n a l m a s s a ge ; a nd for s ore k ne e s it s u g ge s t s gent le k ne e b end s Ši nto t he

c he s t w h i le ly i ng dow n a nd i nto a s qu at w h i le s t a nd i ng . It a l s o re c om mend s t he

pre s si ngofs p e c i ˛ca c upu nc t u rep oi nt s ,s uc ha sMe e t i ngVa l le yatt het hu mba nd

fore ˛ nger,toen h a nc e
qi
-˙owa ndre duc ep a i na nds t i ˚ ne s s(2 29 Œ2 33).
4
Iti si nt er-
e s t i ng to not e t h at , b e sid e s t he obv iou s b e l ly m a s s a ge a nd k ne e b end s , none of

t he s eme d ic i n a lpr a c t ic e sc a nb efou ndi nt r a d it ion a ll it er at u re ;r at her,t he ys e em

to re ˙e c t b ot h more mo d er n s y mptom s or c onc er n s (s uc h a s t he w h it e h a i r) a nd

moremo d er nw ay sofmov i nga ndlo ok i ngatt heb o d y.
4 .Fo rs i m i l a rs e q u e n c e st h a tc o m bi n es i mp l em ove m e nt s ,a c t i v a t i ono fpr e s s u r ep o i nt s ,a n dbr e a t h-
i n gi naWe s t e r ns e t t i n g ,s e eL i19 9 0 .

O ver a l l , howe ver, t he me d ic a l c om mu n it y i n C h i n a i s aw a re of t r a d it ion a l e x
-
ercise sa ndfol lowst heover a l ltendencie sofit smed ie va lforer u n ners ,empha si zi ng
a hol i s t ic appro a c h to we l l-b e i ng a nd enc ou r a g i ng gent le but re g u l a r movement s

forover a l l˙ex ibi l it ya ndwel l-bei ng.˜er at iona leoft hepr ac t ice sfol lowsWe ster n

scient i ˛ct h i n k i ng ,a ndt heCh i ne seseenocon ˙ ic tw it hmoder nmed ic a lt heor yor

pr ac t ice. Hea l i ng exercise s , wh i le bei ng re v ised a nd reorga n i z ed a s movement

t her apy,h avet hu ss uc c e s s f u l lym a d et het r a n sit ioni ntot hemo d er nworld .
Ne wD aoy i nFor m s

A side e˚ect of t he med ica l applicat ion of Daoy in is its appea ra nce in va rious
new pr ac t ice s t hat ac t u a l ly u se t he word a s pa r t of t hei r na me. A recent ex a mple ,

wh ich de veloped i n Eng la nd a nd wa s o˝cia l ly recog n i z ed a s a n a lter nat ive t reat-

menti n2 0 02 ,isDaoy i nTao,a ni n-dept hma s s a geofface ,neck,a ndshou lderst hat

c ombi ne s v a r iou s C h i ne s e a nd We s t er n t e c h n ique s . It w a s d e ve lop e d by A n n a-

L ou iseHa ig h,along-ter mpr ac t it ionerofre˙exolog ya nda romat her apy,a ndcla i ms

toﬁrela x,relea se ,reba la nce ,re v it a l i z e ,a ndrejuvenateﬂ(A n na-L ou iseHa ig h,ﬁW hat

IsDaoy i nTao? ﬂ;w w w.Daoy i nTao.com).
A not her i s D aoy i n Ya ngs heng , d e ve lop e d by Z h a ng Gu a ngd e
K$ 8L ˆ
, a B e i-
ji nga c a d em icw hod e ve lop e ds er iou she a lt hproblem sa ndi n19 74w a sd i a g no s e d

w it hhe a r td i s e a s ea ndt u b erc u lo si s .˜en ,a st hework s hop˙ yerofR e dL ot u sTa i

C h iQ i gongi nNe wHa mp s h i res ay s ,
I n a n e ˚ or t t o he a l h i m s e l f, he u nd e r t o ok a n e x t e n s i ve re s e a rc h of t r a d it ion a l C h i-
ne s eb o d y-m i nde x e rc i s e s ,p a r t ic u l a r l yt hea nc i e ntpr a c t ic eofD a oY i n(a nc i e ntn a me

for Q i gon g ) a nd Ya n g S he n g ( he a lt h pre s e r v at ion), ut i l i z i n g e ne r g y c i rc u l at ion t o

pr omot ehe a lt h .Fr omt h i shu gewe a lt hofk now le d ge ,hed e ve lop e dac ompre he n s i ve

s y s t e m of e x e rc i s e t o w h ic h he c re d it s t he f u l l re s t or at ion of h i s he a lt h a nd v it a l it y.

(R e dL ot u s˙ ye r,2 0 0 5)
Z h a ng ™s s y s t em , w h ic h i s qu it e p opu l a r i n C h i n a a nd pr a c t ic e d v a r iou s ly i n
t heWe s t ,
5
i sdo c u ment e di nh i sb o ok
D a o y i nya ng s h e ngg o ng
J° §I' 3 ä
(2 0 01).
Ac k now le d ge d o˝c i a l ly a s a for m of qi gong a nd re c og n i z e d by v a r iou s m a r t i a l
a r t s a nd s p or t s or ga n i z at ion s i n C h i n a , it i nvol ve s move s t h at a re a d apt e d f rom

t a iji qu a n but t h at a re gent ler a nd more me d ic a l ly fo c u s e d . It s s e quenc e s t end to

s p e c i a l i z ei nd i ˚erenta re a sofa i l ment s .˜eD y n a m icMer id i a nFor m ,t heHe a lt h
5.  Fo r pr a c t i t i on e r s a n d c l a s s e s o f Z h a n g G u a n gd e ™s s y s t e m i n v a r i ou s c ou nt r i e s o f t h e We s t , s e e
w w w.t a i c h i n e t w o r k . o r g ; w w w. d y y s g . n e t ; w w w. d a oy i n . i t ; w w w. d a oy i n . n l ; w w w. d y y s g . c o.u k ; w w w

.t a i c h i w a l e s . c o m .

P re s er v at ion For m , a nd t he C a rd iov a s c u l a r For m a re s ome e x a mple s o˚ere d
t h rou g hR e dL ot u s .Z h a ng ™sb o okd e s c r ib e sfou rfor m stoi mprovegener a lhe a lt h

a ndlonge v it ya ndfou rt h ata red i re c t e dmores p e c i ˛c a l lytow a rdme d ic a lc ond i-

t ion s , s uc h a s c a rd iov a s c u l a r, b one , a nd ner ve problem s . E xe c ut e d e it her s t a nd-

i ng or sit t i ng i n a c h a i r, t he y a l l re qu i re re l at i ve ly si mple move s t h at a re e a s y to

le a r n a nd re p e at e d i n v a r i at ion s . More i mp or t a nt , t he y i nvol ve a s t rong c onc en-

t r at ionofm i nda ndt heg u id i ngofi nt ent iontot hea re ai nque s t ion .
W h i le t he me d ic a l for m s t end to work w it h s p e c i ˛c mer id i a n s to i nc re a s e
ener g y ˙ow, t he longe v it y for m s for t he mo s t p a r t i nvol ve s t re t c he s , b end s , a nd

s qu at s , e xe c ut e d i n a smo ot h ˙ow a s k now n f rom t a iji qu a n . O ne for m , I nc re a s e

L ongL i fet h rou g hNou r i s h i ngt heBlo o da ndSupplement i ngt he
Qi ,
i sas er ie sof
bre at h i ng a nd
qi
- g u id i ng e xerc i s e s , not u n l i k e M a s t er Hu a n z hen™s s y s t em of
qi
-
pr a c t ic e . It end s w it h ﬁ d r u m m i ng a nd r i n si ng ,ﬂ c on s c iou s ly g u id i ng t he
qi

t h rou g ht heb o d y(Z h a ng2 0 01,131Œ14 0).˜erea rec le a rt r a c e sofa nc ientD aoy i n

pr a c t ic ei nZ h a ngGu a ngd e ™ss y s t em ,a nda si sm a d ec le a ri nh i si nt ro duc t ion ,he

k now st het r a d it ion a ls ou rc e swe l l .Howe ver,t hefor m sw it ht he i rs p e c i ˛ce xe c u-

t ion a nd c ont emp or a r y r at ion a le a re a ne w c re at ion t h at a c t i ve ly c ont i nue s t he

t r a d it ioni namo d er n ,me d ic a lw ay.
Ye t a not her D aoy i n s pi no˚ app e a r s i n t he work of Jer r y A l a n Joh n s on , a
me d ic a lqi gongpr a c t it ioneri nC a l i for n i aw how a st r a i ne di nb ot hC h i n aa ndt he

Un it e d St at e s . H i s ver sion of D aoy i n i s d e s c r ib e d i n h i s b o ok
C h i n e s e Me d i c a l
Q ig o ng ˜ e ra p y
 (2 0 0 0). It do e s not i nvol ve a ny movement s , fo c u si ng i n s t e a d on

bre at h i nge xerc i s e s(ﬁR e s pi r ator yD aoYi n ,ﬂc h .16)a ndme d it at ion(ﬁMent a lD ao

Yi n Tr a i n i ng ,ﬂ c h . 17). Und er t he ˛ r s t he a d i ng , he d e s c r ib e s s e ven bre at h i ng

me t ho d s , f rom d e e p a b dom i n a l bre at h i ng t h rou g h long , re ver s e d , i nt er r upt e d ,

a nd w i nd y for m s , a d d i ng t he Si x Bre at h s a s we l l a s s e ver a l re g u l ator y me t ho d s ,

s uc ha sc ou nt i ngorc a re f u l lyob s er v i ngt here s pi r at ion(3 4 9 Œ35 6).
Hed e s c r ib e st hement a la s p e c t sofD aoy i ni nt er m sofme t ho d sofc onc ent r a-
t ion a nd i n ner aw a rene s s of t hou g ht s a nd ment a l f u nc t ion s to le a r n a b out t he

f u nc t ion i ngoft hed i ˚erentl ayer soft hec on s c iou sa nds u b c on s c iou sm i nd s .O ne

c a n pr a c t ic e w it h out er, i n ner, or c ombi ne d obje c t s , work i ng m a i n ly w it h c on-

c ent r at ionormov i ngontoamoreop enaw a rene s sori n si g htpr a c t ic e .U lt i m at e ly,

onew i l lc re at et hes o - c a l le dBr id geofL i g htt h atc on ne c t st hed i ˚erenta s p e c t sof

t he m i nd w it h more c o sm ic for m s of
qi ,
 s uc h a s t he ˜ re a d of L i fe i n t he he a r t
a nd t he ˜ re a d of Cre at i v it y i n t he t h ro at ( Joh n s on 2 0 0 0 , 359 Œ3 69). E it her

me t ho d i s to b e pre s c r ib e d by t he qi gong phy sic i a n to en h a nc e t he he a l i ng e ˚e c t

of ot her appl ic at ion s . Ne it her h a s muc h to do w it h he a l i ng e xerc i s e s a s fou nd i n

h i s tor ic a l s ou rc e s , a lt hou g h b ot h bre at h i ng a nd ment a l aw a rene s s a re of c ou r s e

p a r toft hepr a c t ic e .

Re l i g iou sFor m s
˜ere l i g iou sd i men sionofhe a l i nge xerc i s e si sabitmorec omple x .Forone ,t heC h i
-
neseC om mu nistgover n mentout laweda l lrel ig iousac t iv it yforabout˛ ˆ yyea rs,so
t here ha s been a genera l h iat us of ord i nat ions, r it ua ls, a nd t ra nsm issions i n major

rel ig ious i nst it ut ions, a h iat us t hat created a g reat oppor t u nit y for rei nvent ion a nd

t hei nt e g r at ionofmo d er nc onc e pt sa ndpr a c t ic e s .Fora not her,a l lt emple sa ndmon
-
a ster ies today a re state ow ned a nd requ i re a pol it ic a l ly cor rec t just i ˛c at ion of t hei r

a c t i v it ie s ; c on s e quent ly, t emple v i sit s for si g ht s e e i ng , h i s tor ic a l s t ud y, or he a lt h pu r
-
p o s e sa rei ngener a lmuc hmorere s p e c t e dt h a nv i sit sford e vot ion a la c t i v it ie s .
˜e re s u lt of t he s e c i rc u m s t a nc e s i s t h at D aoi s t (a nd to a le s s er d e g re e Bud
-
d h i s t)t emple sa reb e c om i ngm ajorhe a lt hc ent er s ,t e a c h i ngm a r t i a la r t sa ndqi gong ,

prov id i ngapot hec a r ya ndma s s a geser v ice s ,a ndencou r a g i ngbot ht hei rmona st ic s

a nd t he i r l ay fol lower s to b e phy sic a l ly ˛t . A lt hou g h D aoi s t s a l re a d y i n t he m id d le

a ge s had adopted phy sic a l pr ac t ice s i nto t hei r ec st at ic a nd i m mor t a l it y pr ac t ice s ,

t h isisanewt rendt hatst a nd si nst a rkcont r a sttot heac t iv it ie sofDaoistmon k sa nd

nu nsbeforet heC om mu n istt a keover,a sdoc u mentedbyva r iou sout sideobser vers ,

not a bly He i n r ic h Ha c k m a n n (19 2 0 ; s e e a l s o Koh n 2 0 03b), Yo s h iok a Yo s h itoyo

(1979),a ndPeterG ou l la r t(1961).Eventod ay,Daoist si nt hei ro˝cia ldoc u ment sdo

notpl a c eag re atemph a si sonhe a lt ha c t i v it ie s .˜u s ,a sL ou i sKomjat hyp oi nt sout ,

M i nZ h it i ng
pU 	|
(1924 Œ2 0 0 4),for mercha i r ma noft heCh i ne seDaoistA s socia-
t ion, i n h is ma nu a l on Daoist mona st ic l i fe (M i n 19 9 0) ma ke s no ment ion of

Q i gong .
Ta o i s m ,
publ ishedi n2 0 02byt heCh i ne seDaoistA s sociat ion,depic t sDao -
i sm a s a mon a s t ic , r it u a l i s t ic , a nd me d it at i ve t r a d it ion a nd c ont a i n s on ly t wo pho
-
tog r aph s of phy sic a l pr a c t ic e (Komjat hy 2 0 0 6 , 2 0 6). A nd t he re c ent
Daoi sm in
C h i n a : An Int ro d u c t i o n
(Wa ng 2 0 0 6) foc u se s to a la rge ex tent on de vot iona l a nd
socia lac t iv it ie s ,ba relyment ion i ngphy sic a lpr ac t ice.
A ne x a mpleofaD aoi s ts p ai st heSh aolongg u a n
/
i nt hes out hwe s t er n
me t rop ol i sofC hongqi ng .Av a s tc omple xofv a r iou sbu i ld i ngs ,n ic e lyre f u r bi s he d

i n t r a d it ion a l s t y le , it c ont a i n s not on ly wor s h ip, le c t u re , a nd me d it at ion h a l l s ,

but a l s o e x t en si ve a re a s d e d ic at e d to m a s s a ge s , phy sic a l t re at ment s , me d ic a l d i-

a g no s e s ,her b a lpre s c r ipt ion s ,a nde xerc i s e .Ith a smo d er nhot e lf a c i l it ie sforv i si-

tor s , w it h s p a c iou s ro om s a nd up -to - d at e k it c hen a nd d i n i ng a re a s , a c omput er

ro om s o p e ople c a n s t ay i n touc h w it h t he i r f a m i l ie s a nd c on ne c t to t he i r bu si-

ne s s e s , hot t u b s a nd p o ol s to l a ng u i s h i n a ˆ er work i ng out , a nd a l l ot her s or t s of

a men it ie sc om mon lya s s o c i at e dw it hpr ic e yre t re at s .
It si n fomerc i a l ,s how nbyA bb otL iJu n
Ł 	−³
att heendoft he˜ i rdI nt er n a-
t ion a lC on ferenc eonD aoi smi n2 0 0 6 ,pre s ent st hemon a s t er yent i re lya sac ent er

for t he u n ique a c qu i sit ion of D aoi s t s e c re t s of long l i fe , fol low i ng t he a nc ient

mo d e l of t he Ye l low E mp eror, w ho, a b out ˛ ve t hou s a nd ye a r s a go, c onc o c t e d h i s
c i n n a b a r e l i x i r r i g ht here on t h i s mou nt a i n . It s mon k s app e a r a s mo d e l he a ler s ,

s er v i nga sg r a ndm a s t er sofqi gonga ndp er for m i nga c rob at icmove soft a ijiqu a n

a ndot herm a r t i a la r t s .˜e yp er for mane wver sionofre l i g iou ss er v ic etos o c ie t y,

t e a c h i ngt hene w lywe a lt hya nda c c ord i ng lys t re s s e d- outc l a s sofup s c a leC h i ne s e

bu si ne s smenhowtore l a xa ndk e e pt hem s e l ve s˛t .
Ne wD aoi stD o c t r i ne s

˜eemph a si sonphy sic a l˛t ne s snoton lyapp e a r si nmo d er nC h i ne s eD aoi s t
pr a c t ic e but i s a l s o re ˙e c t e d i n it s do c t r i ne . I nt e g r at i ng t he t r a d it ion a l emph a si s

on mo d er at ion a nd he a lt hy l i v i ng w it h c ont emp or a r y b o d y bu i ld i ng a nd he a lt h

aw a rene s s , t h i s ne w D aoi s t t h i n k i ng a l s o for t u itou s ly c on ne c t s w it h t he C om-

mu n i s t emph a si s on phy sic a l ˛t ne s s a nd t he i mp or t a nc e of movement . A s M ao

Z e dongs a idi nt he19 2 0 s ,
Hu m a n b e i n g s a re a c t i ve a n i m a l s a nd t he y love t o b e a c t i ve . Hu m a n b e i n g s a re a l s o
r at ion a la n i m a l sa ndt hu st he yne e dare a s onfort he i ra c t i v it y.W hyi st h i s?B e c au s e

a c t i v it y s e c u re s s u r v i v a l . Ye s , but t h at i s a n e a s y e x pl a n at ion . B e c au s e a c t i v it y s e -

c u re s t he for t u ne of t he home l a nd . Ye s , a nd t h at i s a we i g ht y e x pl a n at ion . Ne it he r

re a c he st heb a s i soft hem at t e r.Ac t i v it yi su lt i m at e l yw h atnou r i s he sl i fea nds at i s ˛ e s

t hem i nd .˜ i sa ndnoneot he ri st het r ut h .(M a o19 72 ,39)
A n e x a mple of a D aoi s t do c t r i n a l s t at ement on t he i mp or t a nc e of phy sic a l
pr a c t ic e s a nd t he b o d y i s fou nd i n a sm a l l p a mph le t t h at I c ol le c t e d at t he Gre at
C l a r it y Temple ( Ta iqi ng gong
œ Xˆp
) on Mou nt Q i ngc heng
Xˆ	Ä^³
i n Sic hu a n
i n 2 0 0 4 . ˜e b o ok le t i s t it le d ﬁD aoji ao y a ngs heng qu a n x i ao ge y a nﬂ

™I' 3 8_
U Ñâ³
or ﬁPer t i nent Word s on D aoi s t L ong L i fe a nd Fi l i a l P ie t y.ﬂ A ˆ er a s hor t
pre f a c e , it c ont a i n s t h re e t re at i s e s on nou r i s h i ng l i fe a nd b e h av i ng w it h prop er

˛ l i a lpie t y,a mongt hemt heﬁYa ngs hengb aoji a nge y a nﬂ
I'3	– Ü Ñâ
 o r  ﬁ Pe r t i
-
nentWord sonNou r i s h i ngL i fea ndP re s er v i ngHe a lt h .ﬂWr it t eni na ne a s y goi ng ,

p opu l a r s t y le a nd rhy t h m ic ver s e s t h at a re e a s y to rememb er, t he t e x t i s h i g h ly

rem i n i s c ent of Su n Si m i ao™s
B a o s h e ng mi ng
 i n t h at it c over s a l a r ge v a r ie t y of a c-
t i v it ie sa nda s p e c t sofd a i lyl i v i ngi nar at herh aph a z a rdord er.
R i g htatt hes t a r t ,t het e x ts ay sc at e gor ic a l ly,
Wor kt heb o d ya ndl i velon g ;
E nj oyyou rple a s u re sa ndc utl i fes hor t .

R e s ti nqu i e t ud et onu r t u res pi r it ;

Movew it hv i gort oe x e rc i s et heb o d y.

I fyouc a nre s ta ndmovei ne qu a lme a s u re ,
Youc a ne x t e ndyou rd e s t i ne dye a r s .

A ndi fyoure a l l yw a nthe a lt h ,

˜ e npr a c t ic ee ve r yd ay.
It t hen re c om mend s t h at one s hou ld ge t up e a rly a nd work one ™s b o d y w it h
ent hu si a sm , avoid i ng l a z i ne s s a nd i ndolenc e t h at ﬁw i l l pro duc e old a ge .ﬂ Ju s t a s
u np ol i s he dme t a lw i l lnots h i ne ,s ot heb o d yw i l lnotb e˛tu n le s sonework sonit

re g u l a rlya ndw it hd e d ic at ion .ﬁL e tt heh a nd sd a nc ea ndt hefe e tb ehoppi ng ,a nd

e ven n i ne t y w i l l not s e em l i k e old ,ﬂ t he t e x t c l a i m s , t here by a s s u r i ng t he re a d er

t h atonec a nnoton lyh aves t reng t ha ndhe a lt hatone ™sc u r rentle ve lbutc a ne ven

re t u r n to yout h f u l v i gor. Su g ge s t i ng v a r i at ion to avoid b ore dom , it le ave s t he

e x a c tfor mofe xerc i s etot hei nd i v idu a l ,g i v i ngju s tafe wp er t i nente x a mple s:
P r a c t ic es e l f-m a s s a ge .
S t ud y˛ s tors word ,

K ic kab a l l ,

O rgoforaw a l k ,

M ay b eb at hei ns u n l i g htŠ

B utne ve rc e a s eyou re ˚ or t s .
In add it ion, t he tex t st resses t he need for a hea lt hy d iet , l i m it i ng t he i nta ke of
fat ,suga r,a ndsa ltwh i leeat i ngg reensa ndot hervegetables.ﬁIt ™so.k .tod r i n kal it t le
w i ne,butteaisbet terŠa nddon™tsmoke!ﬂA lso,notu n l i ket hehea lt htex tsofold ,it

recom mendst hatonenevercompletely˛ l lt hestomachbutleaveitabout20percent

empt ya ndt hatonewa l kafewhu nd redstepsa ˆerever ymajormea l.ﬁA ndwhenyou

eat ,ﬂitsays,ﬁsta r tw it han ice,hotsoup;t heneveni noldageyouwon™tbet i red .ﬂ˜e

on lyﬁre l i g iou sﬂnot ei nt h i sot her w i s eent i re lyhe a lt h- c ent ere db o ok le ti sa nenc ou r
-
agement to ﬁaccu mu late mer it ﬂ by doi ng good deeds a nd behav i ng et h ic a l ly. But

aga i n, it is not mora l it y for its ow n sa ke. Instead , such mora l behav ior w i l l a id t he

at t a i n mentoflongl i febyk e e pi ngone ™sc on s c ienc ec le a na ndone ™sm i ndpu re .
E xerc i s eP r a c t ic e

D aoi s ti n s t it ut ion si nC h i n ato d ayapp e a ltot hepu bl ic(a ndt hegover n ment)
noton lya sc ent er sofc u lt u r a lpre s er v at ionbutver ys t rong lyt h rou g hc at er i ngto

t he i nc re a si ng ly p ower f u l he a lt h i ndu s t r y t h at d em a nd s e a si ly a c c e s sible a nd e f-

fe c t i vepr a c t ic e stok e e pp e oplewe l la nd˛t .˜et r a d it ion a le xerc i s e sofD aoy i n˛t

r i g hti ntot h i ss c heme ,ju s ta st he yweree a si lyi nt e g r at e di ntot hemo d er nqi gong

movement .˜e i ri mp or t a nc ei nt heD aoi s tc ont e x tŠ a ndt hef a c tt h atc ont emp o -

r a r yD aoi s t sa requ it eaw a reoft he i rh i s tor yŠi sdo c u ment e di nt heb o ok
Z h o ng -
g u o d a o ji a o ya ng s h e ng miju e
m 9ú
™ I' 3 = QR
 (S e c re t E s s ent i a l s of C h i ne s e
D aoi s t Way s to L ong L i fe) by M a D ao z ong
Uˆ r
, pu bl i s he d i n 19 9 9. I n t h i s
b o ok ,D aoy i na nd
qi
- g u id i ngc omei nt he˛ r s toft enc h apt er s ,fol lowe dbyd i ˚er-
ent for m s ofme d it at ion(s t i l l ne s s ,v i s u a l i z at ion , i n ner aw a rene s s), embr yo re s pi-
r at ion , i n ner a lc hemy, e l i x i r t r a n s for m at ion , a nd s le e p e xerc i s e s . A s i f i n a n

a ˆ er t hou g ht ,t heb o oka l s od i s c u s s e sme t ho d sofme d ic a lre l ie fa ndt heb e s th a r-

monytob eat t a i ne dt h rou g hd a i lya c t i v it ie s .
Wit h i n it s chapter on Daoy i n, moreover, it covers si x teen exercise sequence s
on t he ba sis of t r ad it iona l l iter at u re , i nclud i ng not on ly t he cla s sic s st i l l o˝cia l ly

p er m it t e d(Fi veA n i m a l s ,E i g htBro c a d e s ,Si xBre at h s)buta l s ou nc over i ngle s swe l l

k now n h istor ic a l for ms , such t hose a s sociated w it h Ma ster Redpi ne , Ni ng feng zi,

Peng z u , a nd Wa ng z i Q i ao i n t he
D a o y i n ji ng
 a s wel l a s later sequence s of bot h
movement a nd
qi
- g u id i ng , mo s t ly t a k en f rom t he l at e M i ng
C h if e ng s u i
 and the
Q i ng- d y n a s t y c ol le c t ion
Ne iwa i g o ng t u s hu o jiya o.
 I n a n e˚or t to re v it a l i z e t he
body-c u lt ivat ion scene on t he ba sis of a ncient work s , t he book re vea ls a t horoug h

k nowled gea ndclea rawa rene s soft her ich ne s soft het r ad it iona nddoc u ment st hat

Daoist stod ay,wh i lec ater i ngtot henewfad sa nd˛ nd i ngt hei rplacei nanewhea lt h

consciou sa ndscient i ˛c a l lyt h i n k i ngworld ,st i l lpre ser vet het r ad it ionsofold .
B e yondm a i n l a ndC h i n a ,to o,he a l i nge xerc i s e sa rea l i vea ndwe l li naD aoi s t
c ont e x t .Mo s tD aoi s tt emple si nHongKongŠw h ic ha rer u nbyl ayfol lower sa nd

do not hou s e mon a s t ic s Š o˚er re g u l a r f re e c l a s s e s i n qi gong a nd t a iji qu a n , u s u-

a l ly on Su nd ay mor n i ngs , w hen p e ople h ave t i me to p a r t ic ip at e (˛ g . 25). More

t h a nt h at ,a ndfol low i ngi nt hefo ot s t e p sofH i g he s tC l a r it ya ndM i ng- d y n a s t yD ao
-
i s t s , Hong Kong C h i ne s e re c e i ve ne w for m s of he a l i ng e xerc i s e s t h rou g h t r a n sm i s
-
sionf romt hebeyond ,usua l lyv iat hepla nchet te,at rayofsa ndi nwh ichamed iu m

i nt ra ncew r itescha rac tersd ic tatedbyt hegods.Va r iousdeit iesa rebei ngcha n neled ,

mo s t c om mon ly t he i m mor t a l Lü D ong bi n , but t he one re ve a l i ng he a l i ng e xerc i s e s

i s Ji gong
 (1162Œ1194), t he so-c a l led mad mon k who a l leged ly l ived du r i ng t he
S ongd y n a s t ya ndw a sf a mou sforh i su nc onvent ion a lb e h av ior(s e eSh a h i r19 9 8).
Flout i ng t he monast ic r u les aga i nst meat a nd w i ne, he was ex pel led f rom his
t emple a nd went b e g g i ng t h rou g h t he c ou nt r y, a lw ay s l au g h i ng a nd br i ng i ng k i nd
-
nesstot hepeople.Hebeca mewel lk now nasat rick sterwhoplayeda l lsor tsofpra n k s

but a l s o a s a he a ler w ho h a d t he m a g ic touc h a nd c ou ld s l ay b ot h i nt er n a l a nd e x t er
-
na l demons. Today, Jigong is venerated as a deit y who ca n help overcome problems

a ndrelieved i ˝cu lt ies.Hismostcommondepic t ionhashi mseatedonarockw it hhis

fe e t up, a f u n ny h at on h i s he a d a nd hold i ng a c up of w i ne (˛ g . 2 6). H i s role a s he lp er

w it he ver yd ayproblem s˛t si nn ic e lyw it hh i st r a n sm i s sionofhe a l i nge xerc i s e s .
˜e pr a c t ic e t h at go e s b a c k to h i m i s c a l le d For m le s s Me d it at ion i n Mot ion

(
w u x i a ng x i nfa d o ng g o ng
¤
„¨ 	 ï ä
). It app e a r s i n a b o ok le t w it h t he t it le
ﬁ Wu x i a ng ji ﬂ
¤
„…
 (For m le s s C ol le c t ion), w h ic h I pic k e d up i n 2 0 0 5 at t he
Yuen-Yuen I n s t it ut e ( Yu a n x u a n x ue y u a n
½ .‡ Ã
), a m ajor D aoi s t r it u a l a nd
re s e a rc h c ent er i n Hong Kong . ˜e e xerc i s e s a re e a s y a nd s t r a i g ht for w a rd a nd
t a k e t en to ˛ ˆ e en m i nut e s to c omple t e . ˜e y c on si s t of s e ven s u bt le move s e xe -

c ut e d f rom a s t a nd i ng p o sit ion a nd ge a re d to en h a nc e t he f u nc t ion i ng of t he

i n ner or ga n s . C ombi ne d w it h d e e p, a b dom i n a l bre at h i ng i n t h rou g h t he no s e

a nd out t h rou g h t he mout h , f u l l ment a l c onc ent r at ion , a nd a n i nt ent ion a l a b -

s or pt iona ndg u id i ngof
qi ,
Ji gong ™se s s ent i a lhe a lt hpr a c t ic ego e sa sfol low s:
M a s s a get heb e l l yt opr ot e c tt hei n ne ror g a n s .S t a nd i n gi nas l i g hthor s es t a nc e ,
1.

b e g i nw it ht heh a nd sl i g ht l yfold e datt hea b d ome n ,t he nbr i n gt he mupt ot he
c he s t ,s t re t c ht he maw ayf r ome a c hot he rt ot her i g hta ndle ˆ ,a ndbr i n gt he m

b a c kt ot hea b d ome n .

C lo s et hes e a lt ow a r mt hehe a r t .B e g i n n i n gi nt hes a mef a s h ion ,a ˆ e rt he
2 .

h a nd sh avere a c he dt hec he s t ,s t re t c ht hea r m sove r he a d ,t he nc omple t et he

c i rc leb a c kt ot hea b d ome n .

Rot at et heh ipt os up p or tt hek id ne y s .Fr omhor s es t a nc ew it hh a nd satt he
3.

a b d ome n ,br i n gt her i g hth a ndt ot hek id ne y s ,t he nm a k eac i rc lew it ht hele ˆ
h a ndgoi n gouta nda r ou nd ,fol low i n gitw it hyou re ye sa ndr ot at i n gt heh ip

a c c ord i n g l y.Br i n gt hele ˆh a nda r ou ndi naf r ontc i rc lea ndpl a c eitont he

k id ne y sw h i lemov i n gt her i g hth a ndfor w a rdt ore p e att hepr a c t ic eont he

ot he rs id e .

R a i s et he
4 .

qi
t os t re n g t he nt heg a l l bl a d d e r.Fr omt heh a nd satt hea b d ome n ,
m a k ei nw a rd-mov i n gc i rc le st oc he s tle ve la ndupw h i lel i ˆ i n gt hee l b ow st o

hor i z ont a l .

E x t e ndr i g hta ndle ˆt ow a rdHe ave na ndE a r t h .Fr omt heh a nd satt he
5.

a b d ome n ,lo okupa syoul i ˆt hele ˆh a ndupt ow a rdHe ave n ,p a l mf a c i n gup,

a ndpre s st her i g hth a ndd ow nt ow a rdE a r t h ,p a l mf a c i n gd ow n .R e p e atont he

ot he rs id e .

L i ˆt hele g st os t e ponB u b bl i n gWe l l .Pl a c eb ot hh a nd sont hek id ne y s ,t he n
6 .

l i ˆt hele ˆle gt ob eatr i g hta n g leatt hek ne e ,t he np oi nta nd˙ e xt hefo ot .Pl a c e

t hefo otb a c kd ow na ndre p e atont heot he rs id e .

I n h a le7.

qi
a ndre t u r nitt ot hee l i x i r˛ e ld .W it hh a nd sc lo s e dove re a c hot he rat
t hea b d ome na nds low l yr ot at i n g ,i n h a led e e pl ya ndv i s u a l i z et he
qi
re t u r n i n g
t ot hee l i x i r˛ e ld .(H a n gS i nTon g2 0 0 2 ,62 Œ78)

Ac c ord i ngtot heb o ok ™ss upplement a r ye x pl a n at ion ,t hepr a c t ic es hou ldb edone
onc ead aya ndŠ a sa l lD aoy i nmove s Ši sb e s tu nd er t a k eni nt i me sofr i si ngy a ng .

Howe ver, e ven at n i g ht i s b e t t er t h a n not at a l l . To en h a nc e it f u r t her, pr a c t it io -

ner s c a n fol low it w it h a s e at e d me d it at ion , t he i r e ye s c lo s e d a nd h a nd s pl a c e d at

t hea b domen ,w it ht hu mb stouc h i ngi nac i rc le .I fu nd er t a k end a i lyforameret en

d ay s , it w i l l c re at e a g re at op en ne s s of
q i

-˙ow a nd ener ge t ic aw a rene s s a s we l l a s
a n over a l l s en s e of we l l-b e i ng . E a s y to le a r n a nd e xe c ut e d i n l it t le t i me a nd w it h

l it t les p a c e ,iti ss a idtob ever ye ˚e c t i vea ndtoo˚eraqu ic kre le a s eoft en sion sa nd

ob s t r uc t ion s .Itw i l lhe lpw it ha l ls or t sofs y mptom s ,f romjoi ntproblem st h rou g h

d i ge s t i ve d i ˝c u lt ie s to p s yc holog ic a l i s s ue s . I f c ont i nue d b e yond t he he a l i ng

s t a ge , more over, it w i l l c a l m t he m i nd , b a l a nc e t he b o d y ™s ener g y, a nd g re at ly

en h a nc eone ™sl i fee x p e c t a nc y.
A ltoge t her,t h i ss u r ve yoft hed i ˚erentm a n i fe s t at ion sofhe a l i nge xerc i s e si n
a C h i ne s e D aoi s t env i ron ment s how s t h at D aoi s t s , i n a d e ve lopment not u n l i k e

t he re l i g iou s a d apt at ion of he a l i ng e xerc i s e s i n t he m id d le a ge s , onc e a ga i n i nt e -

g r at edom i n a nt lyme d ic a lpr a c t ic e si ntot he i rre p er toi rea ndu s et hemtoc re at ea

ne w for m of c ont emp or a r y s pi r it u a l it y. W h i le i n s ome w ay s t h i s d e ve lopment

c a nb es e ena sare t u r nofoldp at t er n s ,iti sa l s one wi nv a r iou sw ay s .D aoi s t st a k e

t he pr a c t ic e s a nd a d apt t hem a nd t he i r s e t t i ng to t he ne w c u lt u r a l a nd p ol it ic a l

env i ron ment ; t he y u s e a c omple t e ly ne w l a ng u a ge t h at i nt e g r at e s We s t er n bio -

me d ic i ne a nd c ont emp or a r y world v ie w ; t he y apply ne w t e c h nolog ie s , s uc h a s

c omput er s ; t he y a c t i ve ly ent er t he he a lt h m a i nt en a nc e m a rk e t by c re at i ng ne w

k i nd s of re t re at c ent er s t h at i nc lud e he a lt h s p a s w it h mo d er n f a c i l it ie s ; t he y en-

ga ge i n pu bl ic it y a nd a d ver t i si ng to m a k e t he i r pro duc t k now n w it h i n t he m a r-

k e t ; a nd t he y d e ve lop ne w for m s of t he pr a c t ic e s t h at s u it t he mo d er n bu si ne s s

worldŠw he t her g u id e d by e x p er ienc e or re c e i ve d i n re ve l at ion . It i s f a i r to s ay,

over a l l , t h at he a l i ng e xerc i s e s i n t he C h i ne s e re l i g iou s s c ene a re a l i ve a nd we l l

a nd t h at t he y w i l l c ont i nue to e vol ve Š b e it t h rou g h f u r t her c re at ion of ne w

for m s , t h rou g h re c over y of a nc ient m at er i a l s a nd p at t er n s , or t h rou g h t he a d ap -

t at ionofyogapr a c t ic e s .
We s te r nD aoy i n
A s not e d e a rl ier, i n t he We s t D aoy i n i s prop a gat e d u nd er t h i s n a me pre dom i-

n a nt ly by Ni Hu a- c h i ng a nd M a nt a k C h i a . E a c h h a s d e ve lop e d h i s ow n for m of

D aoy i n , w h ic h c ombi ne s a nc ient pr a c t ic e s w it h me d ic i ne a nd qi gong (a nd to a

c er t a i n d e g re e a l s o w it h yoga), t hu s b ot h c ont i nu i ng t he t r a d it ion a nd g i v i ng it

ne wl i fei nt het went y-˛ r s tc ent u r y.

N i  Hu a - c h i n g
Ni Hu a- c h i ng w a s b or n i n Wen z hou , a c o a s t a l c it y i n Z he ji a ng prov i nc e , no
-
b o d y k now s qu it e w hen .
6
 A ˆ er t r a i n i ng a s a phy sic i a n of t r a d it ion a l C h i ne s e me d i
-
ci ne,he˙edt heC om mu n istsa ndmovedtoTa iwa ni n1949,wherehecont i nuedh is

me d ic a lpr a c t ic ea ndb e ga ntos t ud yD aoi sm .I n19 76 ,t wos t ud ent soft heL o sA nge
-
le s Taoi s t S a nc t u a r y w ho h a d b e en t r a i n i ng i n Ta iw a n brou g ht Ni to C a l i for n i a .

˜e yi n s t a l le dh i mi nahou s ei nM a l ibu ,w hereheop ene das h r i nec a l le dt heEt er n a l

Breat hofTaoa ndbega nteach i ngcla ssespr ivatelyi navenuehena medt heC ol lege

ofTao.O vert heye a r s ,Ni- s p on s ore dor ga n i z at ion sh avemu lt ipl ie d .H i spr i v at ea c u
-
pu nc t u re cl i n ic wa s k now n a s t he Un ion of Tao a nd Ma n. He a lso fou nded Yo Sa n

Un iversit y of Trad it iona l Ch i nese Med ici ne i n 1989, a n accred ited deg ree-g ra nt i ng

col lege.Bot ht hecl i n ica ndt heu n iversit ya renowheadedbyh issons,Maosh i nga nd

D ao s h i ng ,w h i leM a s t erNil i ve si ns em i s e c lu sionw hennott r ave l i ng .
S ome a s p e c t s of h i s biog r aphy a re c ont rover si a l : re p or t s a re c ont r a d ic tor y,
h i sow ns tor yc h a nge s ,a ndopi n ion sv a r yw i ld ly.O neofs e ver a lo˝c i a lbiog r aph-

ic a ls t at ement sa b outNih a sitt h at
a s a you n g b oy he w a s e duc at e d i n s pi r it u a l le a r n i n g by h i s f a m i l y, a nd w a s t he n
c ho s e nt os t ud yw it hTa oi s tm a s t e r si nt heh i g hmou nt a i n sofm a i n l a ndC h i n a .

.

.

.

A ˆ e r
moret h a n31ye a r sofi nt e n s i vet r a i n i n g ,hew a sf u l l ya c k now le d ge da nde mp owe re d

a s a t r u e m a s t e r of t he t r a d it ion a l Ta o, i nc lud i n g a l l a s p e c t s of Ta oi s t s c i e nc e a nd

me t a phy s ic s .I nTa iw a nfor2 8ye a r s ,M a s t e rNit au g hta ndpr a c t ic e dTa oi s ta r t ss uc h

a s Ta i C h i C hu a n , Ku n g Fu , Ta oi s t me d it at ion a nd i nt e r n a l a lc he my. (S e ve n S t a r

C om mu n ic at ion s)
˜ i s s t at ement s u g ge s t s t h at Ni w a s b or n i n t he e a rly t went ie t h c ent u r y, s ome -
t h i ng he ne it her c on ˛ r m s nor d en ie s . He b e ga n pu bl i s h i ng b o ok s i n E ng l i s h i n

19 79, a nd to d ay, w it h t he he lp of h i s s t ud ent s w ho work e d a s volu nt e er e d itor s ,

d e si g ner s , a nd pu bl i s her s , h a s s ome si x t y s e l f-pu bl i s he d b o ok s i n pr i nt . A mong

t he s ei savolu met it le d
At t u n eYo u rB o dyw ithD a o -In :Ta o i s tE x e rc i s e sfo raL o ng
a n d Ha p p y Lif e
 (19 89). It pre s ent s a gener a l d e s c r ipt ion a nd out l i ne of D aoy i n

a ndc ont a i n sas er ie sofsi x t y-fou re xerc i s e s ,d i v id e di ntofou rs e c t ion s Špre l i m i-

n a r y,c ent r a l ,c onc lud i ng ,a ndopt ion a l .
Ni ™sD aoy i n

Ac c ord i ngtoNi ,D aoy i nh a saver ya nc ienth i s tor yi nd e e d ,goi ngb a c ktopre h i s
-
t or y,  w h e n  ﬁa b out  10 , 0 0 0  ye a r s  a go  t h e  a nc i e nt  Ye l low  R i ve r  p e ople  w ho  l i ve d  i n  w i l
-
6 .Ia mi n d e bt e dt oE l ij a hS i e g e rfo rt h i sc on c i s ebi o g r a p hyo fN i .Pe r s on a lc o m mu n i c a t i on ,Ju n e2 0 0 6 .

d er ne s sa ndsi mpl ic it y ﬂd i s c overe dD aoy i ntot re ata r t h r it i sa ndot hera i l ment s(19 89,
1).De˛ ni nghea l i ngexercisesasawaytoﬁconduc tphysica lenerg y,ﬂheack nowledges

t h att he ya resi m i l a rtoh at h ayoga ;howe ver,hes e e st hel at t era sb e i ngmoreforpu b
-
l ics how,w h i leD aoy i ni sfors pi r it u a lc u lt i v at ion .Hef u r t hera s s er t st h att hee xerc i s e s

were passed dow n for tens of t housa nds of yea rs a nd t hen were for ma l i zed i n t he

D a o i s t  c a n o n ,  f r o m  w h i c h  h e  c l a i m s  t o  t a k e  m o s t  o f  h i s  pr a c t i c e s  (3).
˜e e s s enc e of he a l i ng e xerc i s e s , w h ic h for m p a r t of D aoi s t me d ic i ne Š d e -
˛ ne da st hehol i s t icappro a c htohe a lt ht h rou g hher b s ,e xerc i s e ,a ndme d it at ionŠ

i s t he pr a c t ic e of rhy t h m ic movement s to a dju s t a nd at t u ne one ™s he a lt h; t he

movement s a l s o gener at e , s t reng t hen , a nd i nv i gor at e p er s on a l ener g y. A ˆ er

doi ng t he e xerc i s e s , one s hou ld id e a l ly s p end a n e qu a l a mou nt of t i me sit t i ng i n

me d it at i ve s t i l l ne s s , m at c h i ng pr a c t ic e s t h at a re e ven more a nc ient a nd go b a c k

one m i l l ion ye a r s ( Ni 19 89, 5). I n a d d it ion to i mprov i ng he a lt h , t he pr a c t ic e s ,

w h ic h a re s u it a ble for a l l d i ˚erent a ge s , w i l l a l s o er a d ic at e emot ion a l problem s

a nd i nc re a s e over a l l h appi ne s s (6). ˜e y w i l l e l i m i n at e a l l s or t s of ne gat i ve p at-

t er n s a nd emot ion s , s uc h a s bit t er ne s s , pr id e , r i g id it y, fe a r, me l a nc holy, je a lou s y,

s e l f- ob s e s sion ,a ndt hel i k e(3 0 Œ31),a nde vent u a l lyle a dp e opleb a c ktot heaw a re -

ne s s t h at t he y a re i n e s s enc e s pi r it b e i ngs w ho a re on ly on a s hor t s ojou r n on

e a r t h (10). Wit h t he he lp of D aoy i n , pr a c t it ioner s c a n op en e a c h c e l l of t he b o d y

to f re s h a i r a nd le a r n to u s e d i ˚erent w ay s i n t he i r i nt er a c t ion w it h s o c ie t y a nd

t he n at u r a l env i ron ment . Wit h prolonge d pr a c t ic e , t he y c a n re a c h s pi r it u a l i m-

mor t a l it y, at t a i ne d t h rou g h a pro c e s s of s u bl i m at ion a nd t he re ˛ nement of en-

er g y a nd d e ˛ ne d a s s pi r it u a l i nd e p end enc e , w hen t here i s no more ne e d for t he

s en s e sa ndonei n s t e a de x p er ienc e sd i re c tp erc e pt ion(12).
I n more c onc re t e t er m s , Ni prov id e s s ome gener a l r u le s: pr a c t ic e a rou nd s u n
-
r i s e to m at c h t he t i me of r i si ng
qi ;
 pr ac t ice i n a clea n a nd qu iet i ndoor loc at ion;
a l lowenou g ht i mea nddonothu r r y ;we a rlo o s e ,n at u r a lc lot h i ng ;e atle s sa ndt a k e

l i g ht erfo o d s ;empt ybl a d d era ndb owe l sb e foret hepr a c t ic e ;mo d er at es e x u a la c t i v
-
it y a nd s t r i ve to re ˛ ne s e x u a l ener g y i nto
qi ;
c a l mt hem i nda ndletgoofa l lu rgent
bu si ne s s ;doa smuc hoft hee xerc i s e sa syouc a n ,b e i ngm i nd f u lofp a r t ic u l a rne e d s

a nd phy sic a l abi l it ie s; pr ac t ice i n tot a l rela x at ion a nd w it h ea se; a nd do t he whole

s e tr at hert h a nre p e at i ngju s tafe woft hee xerc i s e s( Ni19 89,17Œ18 ,32 Œ3 6).
Ni ™s D aoy i n s y s t em c on si s t s of si x t y-fou r e xerc i s e s d i v id e d i nto n i ne s e c-
t ion s:t h re epre l i m i n a r ys er ie s(˛ ˆ e enmove s),fou rm a i none s(t h i r t y-fou rmove s),

onec onc lud i ng(t enmove s),a ndoneopt ion a l(˛ vemove s).A l mo s ta l lc a l le dI m-

mor t a l [D oi ng ˜ i s or ˜ at], t he y a re u nd er t a k en i n e it her a s e at e d or ly i ng p o s -

t u re . ˜e ˛ r s t pre l i m i n a r y s e quenc e b e g i n s by ly i ng on one ™s b a c k to e xe c ut e a

p e l v ic t i lt a nd pu l l one ™s k ne e s i nto t he c he s t . L i ˆ i ng t he le gs , one c ome s to a

s e at e dp o sit ion ,t hens t re t c he st hene c kbyhold i ngopp o sit es hou ld er s ,l i ˆ i ngt he

tor s o,a ndbr i ng i ngt hec h i ntow a rdt hec he s t .˜e˛ r s ts e c t ionend sw it hI m mor-
t a lL i ˆ i ngt heMou nt a i n ,al i ˆoft hetor s ow h i lely i ngonone ™sb a c korw h atyoga

pr a c t it ioner sc a l lBr id gePo s e( Ni19 89,4 5).˜eot herpre l i m i n a r ie sa resi m i l a ri n

t h att he yprov id eover a l ls t re t c he sa ndlo o s en i ngoft hejoi nt s .˜es e c ondi se xe -

c ut e dw h i les e at e d ;t het h i rdc ont a i n sv a r iou sb a c kb end su nd er t a k enw h i lely i ng

f a c edow n .A l loft he˛ r s t˛ ˆ e enpr a c t ic e sh avem at c he si nI nd i a nyoga(47Œ 6 0).
7
˜efou rm a i ns e c t ion smoveb e yondt heyogamo d e l .˜e yi nvol ves e l f-m a s -
s a ge s , tor s o t w i s t s , a r m movement s , a nd v a r iou s s e at e d for w a rd b end s . W h i le i n

e s s enc e a l l fou nd i n a nc ient t e x t s , t he s e quenc e i s c omple t e ly ne w a nd do e s not

m at c ha nyoft hea nc ients ou rc e s ,nordot hen a me sre l at etoh i s tor ic a lpre c e d ent s .

˜ere i s , t hou g h , a d i s t i nc t c on ne c t ion to i n ner a lc hemy w hen pr a c t it ioner s u n-

d er t a k e I m mor t a l Sit t i ng i n Me d it at ion to c onc lud e t he m a i n s e c t ion . S e at e d

c om for t a blyw it hbut to c k ss l i g ht lyr a i s e da ndh a nd sont he i rt h i g h s ,t hu mb sa nd

i nd e x ˛ nger s joi ne d , t he y v i s u a l i z e a ˛ re at t he b a s e of t he s pi ne t h at s pre a d s

w a r mt h t h rou g hout t he b o d y. Gr a du a l ly p ene t r at i ng e ver y w here , it bu r n s aw ay

ne gat i ve t hou g ht s , fo ol i s h ne s s , a nd e goi sm a nd op en s t he p at h for c omple t e s e l f-

for ge t t i ngi nd e e pt r a nc e .A ˆ ers t ay i ngt hereforaw h i le ,a d e pt ss low lya ndgent ly

r u bt hef a c eorb e l lytoemer geb a c ktow a k i ngc on s c iou sne s s( Ni19 89,9 4 Œ10 6).
˜ec onc lud i ngs e c t ion ,w h ic hi sre c om mend e da sa ni n it i a lpr a c t ic eforp e o -
plew hoh avet rou blege t t i ngupi nt hemor n i ng( Ni19 89,32),i nc lud e sas er ie sof

he a da ndf a c em a s s a ge sa nds t i mu l at ionoft hes en s eor ga n s ,s uc ha st hee yee xer-

c i s e s for s c ho ol c h i ld ren d e s c r ib e d e a rl ier, a nd end s w it h a t h re e -m i nut e re s t i ng

me d it at ion e xe c ut e d w h i le ly i ng dow n (10 7Œ112). ˜e opt ion a l s e c t ion , ˛ n a l ly,

i nvol ve sa b dom i n a lm a s s a ge splu st hec on s c iou sg u id i ngof
qi
w h i lepre s si ngs p e -
c i ˛cener g yp oi nt s .˜ re eofit s˛ vee xerc i s e sc a l lforﬁ i m mor t a ls t reng t hen i ng ﬂof

t hea b domen ,v it a lener g y,a nds e l f(111Œ116).
O ver a l l ,NiHu a- c h i ng ™sver sionofC h i ne s ehe a l i nge xerc i s e sc ombi ne smo d-
er n p at t er n s a d apt e d f rom yoga w it h t r a d it ion a l C h i ne s e move s , m a s s a ge s , a nd

me d it at ion s ,w h i leatt hes a met i meg i v i ngt hepr a c t ic e sne wn a me sa ndc re at i ng

a ye t d i ˚erent s y s t em of he a lt h i mprovement t h at c a n s er ve a s a fou nd at ion for

more a d v a nc e d pr a c t ic e s of i n ner a lc hemy a nd i m mor t a l t r a n s for m at ion , a s

t au g hti nh i sD aoi s ts em i n a r s .
7.  ˜ e c on n e c t i on t o y o g a h e r e i s o b v i ou s bu t n o t e x p l i c i t . I n c ont r a s t , D a n i e l R e i d , i n
˜ e Ta o o f
He a l t h , S e x , a n d L o n g e v i t y
, pr e s e nt s a ve r s i on o f ﬁ Ta o i s t e x e rc i s e s ﬂ t h a t c l a i m s t o g o b a c k t o ﬁ t h e r a-
p e u t i c d a n c e s c a l l e d
d a o - y in
ﬂ (19 8 9, 19 7) bu t i n f a c tŠ a n d q u i t e o p e n l yŠi n c lu d e s a s e r i e s o f y o g a
p o s e s , s u c h a s Pl ow, C o br a , Fo r w a rd B e n d , a n d S p l i t s i n c onju n c t i on w i t h v a r i ou s m a r t i a l a r t s
m ove s , e x e c u t e d i n h o r s e s t a n c e a n d u s i n g t w i s t s a n d b e n d s (2 0 5 Œ212). H i s l on g e v i t y pr a c t i c e s i n -

c lu d e s o ˆ e r s t r e t c h e s , s u c h a s o f t h e n e c k , i n c onju n c t i on w i t h v a r i ou s s e l f-m a s s a g e s , b a c k b e n d s ,

a n dt a ijipu s hh a n d sm ove s(213 Œ2 2 5).Hec on c lu d e st h es e r i e s ,a g a i ni ny o g af a s h i on ,w i t hc o mp l e t e

r e l a x a t i oni nt h eC o r p s ePo s e(2 2 6 Œ2 2 8).

M a nt a k  C h i a
M a nt a k  C h i a  h a s  a  v e r y  s i m i l a r  t a k e  o n  D a o y i n .  He ,  t o o ,  w a s  t r a i n e d  t r a d i t i o n
-
a l ly,c a metot heWe s ttos t a r taD aoi s ts y s t emŠ c a l le dHe a l i ngD ao Š a ndu s e she a l
-
i ngexercises,aga i ni nanewa ndt ra nsfor medway,bot hforhea lt hi mprovementa nd

a s  a  f o u n d a t i o n  o f  h i s  u l t i m a t e  pr a c t i c e s ,  w h i c h  a r e  a n  a d a p t a t i o n  o f  i n n e r  a l c h e my.
Ma nt a kCh iawa sbor ni n˜a i la ndi n194 4 .Recog n i z edea rlyforh isspi r it u a l
potent ia l, he bega n t he pr ac t ice of Budd h ist i nsig ht med it at ion at a ge si x . Du r i ng

h is teens , he went to l ive i n Hong Kong , where he lea r ned t a iji qu a n, a i k ido, a nd

k u nd a l i n i yoga . ˜ere he me t t he D aoi s t m a s t er Yi E ng (O ne C loud), w ho re p or t
-
ed ly d ied at t he a ge of 16 8 a nd ate ha rd ly a ny food for t he la st ˛ve yea rs of h is l i fe.

From h i m C h i a le a r ne d t he pr a c t ic e s of i n ner a lc hemy over ˛ ve ye a r s . Ac h ie v i ng

ex per t isei nt he semet hod s ,hedecidedtoi nteg r atet hemw it hWe ster nt h i n k i ngto

en ha ncehea lt h,reducest re s s ,a ndopenh ig herspi r it u a lawa rene s s .
I n19 78 ,C h i ae s t a bl i s he da˛ r s tWe s t er nfo ot holdi nHu nt i ng ton ,Ne wYork ;
i n19 83,heop ene dac ent eri nNe wYorkCit y.To d ayhere sid e si nnor t her n˜ a i-

l a ndbutt r ave l sw id e lytog i vele c t u re sa ndwork s hop s .˜em a i nWe s t er nt e a c her

t r a i ne d by C h i a i s M ic h a e l Wi n n , w ho fou nd e d t he He a l i ng D ao Un i ver sit y i n

up s t at e Ne w York a nd s upp or t s lo c a l c ent er s t h at c a n b e fou nd i n a l l me t rop ol i-

t a na re a s(w w w. he a l i ngd ao.c om).
˜egener a lt he or yofHe a l i ngD aom at c he si n nera lc hemya ndD aoi s tme d i-
t at ion . It s e e s t he u n fold i ng of s pi r it u a l it y i n t h re e le ve l s: (1) c re at e he a l i ng en-

er g y,a nds t reng t hena ndc a l mt heb o d y ;(2)c h a ngene gat i veemot ion si ntos t rong ,

p o sit i ve ener g y ; (3) d e ve lop c re at i ve a nd s pi r it u a l pr a c t ic e s . O n t he ˛ r s t le ve l ,

pr a c t it ioner s enga ge i n qi gong a nd t a iji qu a n . ˜e y b e g i n t he i r pr a c t ic e by s h a k-

i ng a l l p a r t s of t he b o d y to lo o s en up a nd re le a s e tox i n s . ˜en t he y u nd er t a k e

d e e p bre at h i ng toge t her w it h qi gong s t a nd i ng me d it at ion s a nd
qi
- c ol le c t i ng
t e c h n ique sa swe l la salonga ndas hor tfor moft a ijiqu a n .I na l lc a s e s ,mu s c le sa re

c on s c iou s lyc ont r a c t e da ndre l a xe dtoga i nm a x i mu m˙e x ibi l it ya ndc ont rol .˜e

p e l v ica re ai sop ene d ,a ndpr a c t it ioner sle a r ntot i g ht ent hep er i ne u ma ndfe e lt he

qi
 move up a long t he s pi ne . A l l t h i s s er ve s to op en t he b o d y a nd s t reng t hen t he
qi
-˙ow,g re at lyen h a nc i nghe a lt ha ndwe l l-b e i ng .
Daoy i n exercises prov ide a n a lter nat ive met hod to at ta i n t h is f u nda menta l
op en i ngp a r toft hepr a c t ic e .D e s c r ib e di nC h i a™sb o ok
Ta oYi n :E x e rc i s e sfo rR e v it a l
-
i z a t i o n ,He a l th ,a n dL o ng e v it y
(19 9 9 ;re e d it e di nC h i a2 0 0 5)a ndv i s u a l lydo c u ment e d

on a CD by Ma nta k Ch ia a nd Ma neewa n Ch ia (1994) a nd by Ka r i n Sör v i k (20 01),

t he ys er vetoi nc re a s e
qi
-˙owa ndi nter na lawa renessi nt heprac t it ioner.Under ta ken
w it hsi m i la rprepa rat iona ndi nsi m i la rset t i ngsast hoseprescr ibedbyNiHua-ch i ng,

t heyyetrequ i reamoredeta i ledk nowledgeoft hei nter na lf u nc t ioni ngoft hebodyi n

t er m s of C h i ne s e me d ic i ne a nd D aoi sm , a n aw a rene s s of t he over a l l y i n-y a ng s t r uc
-

t u re , t he or ga n s , mer id i a n s , a nd m ajor a c upu nc t u re p oi nt s , a nd aw a rene s s of t he
t h re e e l i x i r ˛e ld s a nd not ion s of e s s enc e ,
qi ,
 a nd spi r it. A l l t hese a re ex pla i ned i n
deta i l a nd w it h f requent recou rse to Wester n science i n t he ˛ve chapters of t he ˛ rst

p a r tofC h i a™sb o ok .A ˆ ert h i s ,hepre s ent she a l i nge xerc i s e si n˛ ves e t s .
C h i a™sHe a l i n gE xerc i s e s

˜e ˛ r s t s e t of e xerc i s e s b e g i n s i n a ly i ng- dow n p o s t u re w it h f u l l-b o d y
bre at h i ng , gent le s e l f-m a s s a ge s , a r a i s e d aw a rene s s of
qi
-˙ow, t he a c t i v at ion of
s p e c i ˛c ener g y p oi nt s (s uc h a s L aogong i n t he c ent er of t he p a l m), a nd t he c on-

s c iou sw a r m i ngoft heTr ipleHe at erw it ht he
x i
bre at h(oneofw h atC h i ac a l l st he
Si x He a l i ng S ou nd s). ˜ i s i s fol lowe d by t wo s upi ne s t re t c he s t h at c lo s e ly m at c h

yogap o s e s(C h i a19 9 9,65 Œ 6 8):Gr a bK ne e sa ndRo c k(Spi n a lRo c k i ng )a ndCro c-

o d i le L i ˆ s He a d ( Wi nd-R e l ie v i ng Po s e). A ˆ er t h i s , a d e pt s hu g t he i r k ne e s i nto

t hec he s ta ndpre s st he i re lb ow sb e t we ent hel i ˆ e dk ne e sfora ni nc re a s e dleng t h-

en i ng of t he s pi ne . ˜e s e t end s w it h Tw i s t l i k e a Sn a k e (K ne e D ow n Tw i s t) a nd

Mon k e yF l ap sL e gs(Supi neB ou ndA ng lePo s e)(19 9 9,6 8 Œ75).
˜epu r p o s eoft h i si n it i a ls e ti stoop ent heb o d yfort hev a r iou se xerc i s e sto
c ome a nd to c re at e a n i n it i a l aw a rene s s of t he b a c k a nd s tom a c h mu s c le s a s we l l

a s of t he mer id i a n s t h at w i l l b e ener g i z e d i n t he fol low i ng s e t s . W h i le t he p o s e s

m ay m at c h w h at yoga pr a c t it ioner s do, t here i s muc h le s s hold i ng of p o s e s a nd

i n s t e a damuc hg re at eraw a rene s sofener g yp oi nt sa ndc h a n ne l s .A l s o,c on s c iou s

a nd a c t i ve bre at h i ng , oˆ en w it h t he he lp of one or t he ot her of t he Si x He a l i ng

S ou nd s ,t r a n s for m st heb o d yp o s t u re si ntoamoreD aoi s t- s t y lepr a c t ic e .
˜ene x ts e tc ombi ne sa ni n it i a ls t reng t hen i ngoft hea b dom i n a l sw it hs ome
s er iou sb a c kb end s ,am at c ha l s oc om mon lyfou ndi nyogac l a s s e s .˜e˛ r s tt h re e

p o s e sa rea sfol low s(C h i a19 9 9,76 Œ 8 0):
C h i a™spr a c t ic e
Yo g ap o s e
De scr ipt ion
S t re t c ht heB ow
B o atw it hO a r s s e at e d ,w it hle g sa nda r m sr a i s e d
Mou nt a i nR i s e sf r omt heS e a Br id gePo s e l y i n g ,w it hbut t o c k sa ndb a c kr a i s e d
C r ic k e tR e s t sonF lowe r W he e lPo s e b a c kb e nd ,w it hh a nd sa ndfe e ton
t he˙ o or
Fol low i ng t h i s , fou r p o s e s work on t he b a c k : a n a b dom i n a l c r u nc h w it h t w i s t , a
l i ˆ i ng of le gs a nd a r m s i nto t he a i r, a nd a hu g g i ng of t he k ne e s i nto t he c he s t

(19 9 9,81Œ 87).˜ego a loft h i ss t a geoft hepr a c t ic e ,a se x pl a i ne di ns omed e t a i l ,i s

toenga gea nds t reng t hent her i ngors ph i nc t ermu s c le st h ats u r rou ndt heor i ˛c e s

or op en i ngs of t he b o d y. B ot h e x t er n a l a nd i nt er n a l , t he s e mu s c le s for m ﬁ t he

pr i memover,t hes u b s t r at u m ,t hes ou rc ew h ic ha c t i v at e sa l lt heb o d y ™spro c e s s e s .

A l l t he or ga n s , mu s c le s y s t em s , t he blo o d c i rc u l ator y s y s t em , ly mph at ic s y s t em

a nd d i ge s t i ve s y s t emŠ e ver y t h i ng i n t he b o d y owe s it s f u nc t ion a l it y to t he
s ph i nc t er mu s c le sﬂ (19 9 9, 87). ˜e k e y to he a lt h a nd v i gor i s t he h a r mon iou s

f u nc t ion i ng of t he i r rhy t h m ic op en i ng a nd c lo si ng . ˜u s , a s pr a c t it ioner s p er-

for m t he e xerc i s e s , t he y a re to c on s c iou s ly t i g ht en t he p er i ne u m a ndŠ a s s p e c i-

˛e d i n t he i n s t r uc t ion s Šv a r iou s ly m a k e ˛ s t s or op en t he h a nd s a nd s que e z e t he

mout hs hutorop enitw id e .
S e t3i smo s t lye xe c ut e dont heb e l lya ndc on si s t sf u l lyofp o s e sa l s ofou ndi n
yoga(C h i a19 9 9,95 Œ119):
C h i a™spr a c t ic e
Yo g ap o s e
De scr ipt ion
D olph i nL i ˆ sTa i l
L o c u s tPo s e onb e l l y,b ot hle g sr a i s e d
F l y i n gi nD re a m s
Supi neB o atPo s e onb e l l y,le g sa nda r m sr a i s e d
C o br a™sR it u a lofL ove C o br aPo s e onb e l l y,a r m sa ndc he s tr a i s e d
Pe a c o c kL o ok satH i sTa i l P i ge onPo s e onb e l l y,onele gb e ntu nd e r,
c he s tr a i s e d
Mon k e yRot at e sS pi net oL e g He a dt oK ne ePo s e s e at e d ,onele gt uc k e di n ,
for w a rdb e nd
˜ i s s e t s er ve s to s t reng t hen t he b a c k a nd op en t he h ip s , a s we l l a s f u r t her a c t i-
v at et hei n nerc on ne c t ion sa nden h a nc et hed y n a m ic sof
qi .
˜epr a c t ic eofC obr a
at v a r iou s he i g ht le ve l s i s s upplement e d w it h hold i ng t he bre at h i ng , rol l i ng t he

e ye s up, s t re t c h i ng out t he tong ue , a nd v i gorou s ly a nd c omple t e ly e x p e l l i ng t he

bre at h w it h a g row l . It end s w it h a re s t w it h but to c k s on a n k le s a nd fore he a d on

t he g rou nd , i n w h at yog i s c a l l C h i ld ™s Po s e , t hen move s t h rou g h a c he s t-to -˙o or

s t re t c h i nto t he ne x t rou nd (19 9 9, 10 0). A l l p o s e s a re re p e at e d s e ver a l t i me s , a l-

low i ngad y n a m ics en s eof˙owi nt hepr a c t ic e .
˜enex tset ,exec utedf romaseatedposit ion,beg i nsw it ht hei nter na lrot at ion
a ndg u id i ngof
qi ,
a id e dbyt hegent lep a s si ngoft heh a nd soverb e l ly,a r m s ,a ndle gs
(Ch ia 19 9 9, 121Œ123). It t hen move s on to t he ac t ivat ion of t he k id ne y mer id ia n

t h rou g h a le g s t re t c h a nd m a s s a ge of t he s ole s of t he fe e t . A ˆ er t h at pr a c t it ioner s

opent hebladdermer id ia ni namovec a l ledRow i ngaB oat ,wh ichi nyogaisk now n

a s S eated For wa rd B end , a nd t he stomach mer id ia n t h roug h A rch f rom K nee s

(C a me l Po s e). ˜e l a s t ˛ ve p o s e s of t h i s s e t , v a r i at ion s of s e at e d for w a rd b end s a nd

t w ist s , i nvolve t he so -c a l led E mpt y For t h Breat h (Ud ay a na i n yoga), wh ich ser ve s

toi nc re a s eox y geni nt heb o d y.A sM a nt a kC h i ad e s c r ib e sit ,
Iti sp e r for me dbyf u l l ye x h a l i n g ,e mp t y i n gt hea i routoft heb o d ya ndt he nhold i n g
t hebre at hout .Iti sc omple t e dbyd r aw i n gt heor g a n supi nt ot her i bc a geﬁ d ome ﬂa nd

t he ne x p a nd i n gt he mb a c kd ow nc on s c iou s l y,re p e at i n gt h i supa ndd ow nmove me nt
afe wt i me sb e forei n h a l i n g .˜ i sc re at e saforc e ,as t r on gv a c uu ms uc t ion ,i nt hea b -

d ome n . He nc e t he a b d om i n a l v a c uu m c a n d r aw a i r d i re c t l y i nt o t he a b d om i n a l d i-

ge s t i ve t r a c t t o ox y ge n at e t he blo o d , t he re by e n h a nc i n g t he le ve l of ove r a l l b o d y

f u nc t ion i n g .(19 9 9,132)
˜e ˛ ˆ h a nd l a s t s e t fo c u s e s a l mo s t ent i re ly on t he a r m s . It i nvol ve s r a i si ng
t he a r m s a nd t w i s t i ng t hem at t he w r i s t , l i ˆ i ng t he e lb ow s out to t he sid e a nd
pl a c i ng t he h a nd s i n t he a r mpit s , s t re t c h i ng t he s hou ld er s , a nd op en i ng t he ˛ n-

ger s ,w r i s t s ,a nde lb ow s .C a l le dD r a gonSt re t c he sTa i lorD r a gonSt re t c he sC l aw s ,

t he yp a r t ic u l a rlya c t i v at et hemer id i a n st h atr u nt h rou g ht hea r m s .W henjoi ne d

by for w a rd b end s a nd t w i s t , e xe c ut e d f rom a c ro s s -le g ge d p o sit ion , t he y a l s o

workont hemer id i a n soft heb a c ka ndle gs .˜ i sp a r toft hepr a c t ic e ,w h ic hend s

w it h Sn a k e C oi l s a rou nd Tre e , a s e at e d t w i s t , i s prob a bly c lo s e s t to t r a d it ion a l

he a l i ng e xerc i s e s a s t he y a re d e s c r ib e d i n t he h i s tor ic a l l it er at u re . But , a s not e d

e a rl ier, e ven p o s e s c om mon ly u nd er t a k en i n yoga c a n for m a n a c t i ve p a r t of

D aoy i nw henu nd er t a k enw it ht her i g htbre at h i nga ndd e e p
qi
- aw a re ne s s .
I n add it ion to t he se major ma sters , se ver a l We ster n Daoist a s sociat ions pro-
mote t he pr ac t ice of Ch i ne se hea l i ng exercise s , o˚er i ng t r a i n i ng i n ret reat s . For

ex a mple , t he Br it ish Taoist A s sociat ion ha s a Daoy i n work shop t hat i nclude s sel f-

m a s s a ge s , gent le s t re t c he s , fo c u s e d bre at h i ng , a nd t he me d it at i ve g u id i ng of
qi .
 It
cla i ms to go back to t he or ig i n of t he a ncient t r ad it ion a nd to conve y it s met hod s

a c c u r at e ly a nd to pr a c t it ioner s™ b ene ˛t (˛ g . 27). A l l t he s e d i ˚erent m a s t er s a nd or
-
ga n i z at ionspromotenewversionsofhea l i ngexercise st hathelppeopleacce s st hei r

ener g y b o d y, en h a nc e t he i r over a l l he a lt h , a nd op en t hem s e l ve s for s pi r it u a l pr a c
-
t ic e s of i nt er n a l c u lt i v at ion . L e a d er s prov id e a n i nt e g r at e d s t r uc t u re to t he pr a c
-
t ice s , a nd a lt houg h t he y cla i m t hat t hei r or ig i ns go back for m i l len n ia , do not

overempha si z et hei ru seorm isrepre sentt hei ru lt i matepu r pose.Daoy i nhereser ve s

a sahe a l i ngs t a gei nt hepre p a r at ionoft heg re ati n nera lc hem ic a lworktoc ome .
O t he rVe nue s
˜ere a re a fe w ot her venue s i n w h ic h D aoy i n app e a r s i n t he We s t to d ay. St i l l

u nd er t he n a me D aoy i n , but i n it s Jap a ne s e for m
d ˚ in ,
 t he pr a c t ic e h a s m a d e it s
w ayi ntom a c robiot ic s ,ad ie tb a s e dont heC h i ne s ey i n-y a ngd i v i sionoffo o d ,but

d e ve lop e di ne a rly-t went ie t h- c ent u r yJap a n .
No longer c a l led Daoy i n, but repre sent i ng t he s a me ba sic pr i nciple s a nd
st rong ly work i ng w it h i n t he t r ad it iona l Ch i ne se med ic a l s y stem, a re some gent le

We ster n qigong exercise s t hat ser ve i n hea l i ng a nd a re i ncrea si ng ly broug ht i nto

ho s pit a l s a nd he a lt h m a i nt en a nc e or ga n i z at ion s a nd t here by to t he at t ent ion of
We ster nphy sicia nsa ndphy sicist s .˜ema i norga n i z at ionswork i ngi nt h iscontex t

i n t he Un ited St ate s a re t he Nat iona l Qigong A s sociat ion, t he Nat iona l E x per t

Meet i ngonQigonga ndTa iCh i,a ndt heI nst it uteforI nteg r a lQigonga ndTa iCh i.
L a s t but not le a s t , pr a c t ic e s h i g h ly si m i l a r to D aoy i n a nd b o d y ener g y m ap s
d er i ve d f rom t he C h i ne s e s y s t em a re at t he fou nd at ion of s e ver a l ne w for m s of

yoga . B ot h i n Ac u-Yoga a nd Yi n Yoga , pr a c t it ioner s u s e yoga p o s e s t h at c lo s e ly

re s emble D aoy i n for m s to op en up mer id i a n s a nd s t i mu l at e ener g y p oi nt s . Un-

l i k et hemorec onvent ion a lfor m s ,a s a n a s

herea renots t renuou sora c rob at ic ,nor
a re t he y done i n a n i nt e g r at e d s e quenc e
(v i n y a s a ) .
 R at her, si mple p o s e s a re a s -
s u me d ,oˆ enw it hc on sid er a bleprop s ,a ndhe ldfora slonga s˛ vetot enm i nut e s ,

a l low i ngc h a n ne l store le a s e .
M a c r o bi ot i c s

M a c robiot ic s i s a w hole - g r a i n , a l l n at u r a l d ie t d e ve lop e d by G e or ge Oh s aw a
(1893 Œ19 6 6),w hoi n19 0 9c ont r a c t e dt u b erc u lo si sa ndw a stoldt h athewou ldd ie

s o on . Tr y i ng to avoid t h i s , he s t ud ie d a b o ok by S a gen I s h i z u k a c a l le d
˜ e C u ra -
t ive Me th o d of D i e t
 a nd b e ga n to e at a c c ord i ng ly. He c on s u me d on ly n at u r a l

fo o d s a nd b e ver a ge s a nd m a d e w hole g r a i n s t he b a c k b one of h i s d ie t . A ˆ er he

c u re d h i m s e l f, he t au g ht t he me t ho d to ot her s . H i s m a i n d i s c iple s were Her m a n

A i k aw aa ndM ic h ioKu s h i .
8

I n 19 4 9, Ku s h i brou g ht t he pr a c t ic e to t he Un it e d St at e s , w here he gave le c
-
t u re s , c onduc t e d work s hop s , w rot e b o ok s , a nd fou nd e d c ent er s i n B o s ton a nd S a n

Fr a ncisco. He educ ated w ide seg ment s of t he popu lat ion on t he relat ionsh ip be-

t ween d iet , l i fe st y le , a nd d isea se , a nd w it h h is whole-food nut r it ion met hod wa s

s uc c e s s f u li nc u r i ngnu merou sd e gener at i ved i s e a s e s ,i nc lud i ngt er m i n a lc a s e s .
Macrobiot ic sisba sedont hecosmolog yofy i na ndy a ngi nrelat ionsh iptot he
D ao,w h ic hherei sd e s c r ib e da sI n ˛ n it y.I n ˛ n it ym a n i fe s t sit s e l fi nt hec omplemen
-
t a r yforc e sy i na ndy a ng ,w h ic ha reend le s si nc h a ngea ndt r a n s for m at ion .Yi nre p
-
re sent scent r i f uga l it y ;y a ngrepre sent scent r ipet a l it y.Toget hert he yproduceenerg y

a nd a l l phenomen a . ˜e y b ot h at t r a c t a nd re p e l e a c h ot her a nd c on s t a nt ly c h a nge

i ntoonea not her.Not h i ngise versolelyy i norsolelyy a ng ,a ndoneha stoma i nt a i n

t heprop erb a l a nc eb e t we ent hemforc ont i nue dhe a lt ha ndpro s p er it y.
To ˛ nd t his ba la nce, one shou ld eat orga nica l ly a nd loca l ly g row n whole foods
t hata rei nseason.Oneshou ldkeepst resslevelslow,l istentot hebody,a ndu nder ta ke

re g u l a re xerc i s e .I nh i swork
˜ e  B o o k  o f  D ˚ -In
(1979),Kushidescr ibesDaoy i nasa n
8 .  ˜ e r e a r e nu m e r ou s pu b l i c a t i on s a n d c o o k b o o k s b y M i c h i o Ku s h i a n d h i s w i fe Ave l i n e Šfo r e x-
a mp l e ,Ku s h ia n dJa c k19 8 5 ,Ku s h ia n dE s k o19 93.S e ea l s ow w w. m a c r o bi o t i c s . o r g .

a ncient prac t ice t hat is complete i n itsel f, does not requ i re t he help of ot hers or use
specia l i zed i nst r u ments, work s towa rd physica l i mprovement but a lso has a menta l

a ndspi r it ua le˚ec t,a ndu ndersta ndshu ma nbei ngsasﬁma ni festat ionsofv ibrat iona l

a ndspi r it ua lmovementsﬂ(1979,95).Het hengoesontoout l i nefou rd i ˚erentk i nds

of prac t ices: specia l exercises t hat ser ve i nd iv idua l pu r poses; spi r it ua l exercises for

en ha nci ng ha r mony w it h t he cosmos; da i ly exercises to keep energ ies mov i ng

smo ot h ly ;a ndgener a le xerc i s e st h ati nc lud es e l f-m a s s a ge sa ndd e e pbre at h i ng .
Sp e c i a l e xerc i s e s a re a l l u nd er t a k en i n a s e at e d or k ne e l i ng p o s t u re a nd i n-
vol vegent lyhold i ngc er t a i nener g yp oi nt sors low lymov i ngt hea r m sw h i lemen-

t a l ly op en i ng t he re l at e d a re a . ˜e y a re c ent ere d on yog ic c h a k r a s a nd s er ve to

c re at e a n i nt i m at e c on ne c t ion to He aven a nd E a r t h w h i le s t a bi l i z i ng emot ion s ,

en h a nc i ng i nt u it ion , br i ng i ng for t h i n si g ht , a nd s t reng t hen i ng go o dw i l l tow a rd

a l l .˜e yh avec o sm icn a me s ,s uc ha sHe aven lyFou nd at ion ,A s c end i ngtoHe aven ,

a ndSpi r it u a lWor s h ip(Ku s h i19 79,9 7Œ127).
Spi r it ua l exercises a re a close adaptat ion of t he Seated Eig ht Broc ades. Adepts
beg i nbysit t i ngupr ig hta ndreg u lat i ngt hei rbreat h i ng ,t heno˚eraprayerofoneness

a nd pu r i f y t hem s e l ve s t h rou g h c l appi ng , c h a nt i ng , a nd b e at i ng t he he aven ly d r u m .

A ˆer t hat, t hey swa l low sa l iva a nd g u ide it i nto t hei r orga ns a s spi r it ua l l ig ht wh i le

m a k i ng a s ou nd t h at w i l l op en t he or ga n s . ˜e e xerc i s e c onc lud e s w it h Pa c i ˛c at ion

oft heWorld ,asend i ngofgoodv ibrat ionsi na l ld i rec t ions(Kush i1979,130 Œ131).
Sl ig ht lymorephysica la ret heda i lyexercises,d iv idedi ntosetsformorni nga nd
e ven i ng .Mor n i nge xerc i s e si nvol vely i ngont heb a c kw h i lem a s s a g i ngonefo otw it h

t he ot her, ˙e x i ng t he a n k le s a nd k ne e s , t hen r a i si ng t he le gs to op en t he h ip s a nd

st reng t hent heabdomi na lmuscles.Fromhereprac t it ionersmovet helegstot her ig ht

a ndle ˆa nde x t endt het h i g h s .˜ i si sfol lowe dbya na b dom i n a lm a s s a gea ndv a r iou s

s i t-u p s  a n d  t w i s t s ,  t o  c o n c lu d e  w i t h  a r m  a n d  n e c k  s t r e t c h e s  ( K u s h i  19 7 9,  141Œ152).
Even i ng e xerc i s e s b e g i n i n a s t a nd i ng p o s e w it h r a i si ng t he a r m s a nd b end-
i ng for w a rd . K ne e l i ng ne x t , one le a n s b a c k to op en t he f ront of t he tor s o, t hen

br i ngst hea n k le stoge t hertos t re t c ht hei n nert h i g h sa ndb end sfor w a rdw it hfe e t

s t re t c he douttoleng t hent heb a c koft heb o d y.Ne x tt herea resid eb end s ,f u r t her

for w a rd b end s , a nd t he yoga p o s e c a l le d Plow, w here one l ie s dow n a nd rol l s t he

le gsovert hehe a dtoop ent heupp erb a c k .Fu r t herb end sa ndt w i s t si nak ne e l i ng

p o sit ion fol low, g r a du a l ly mov i ng a d e pt s i nto a f a c e - dow n p o s t u re to p er for m

C obr a a nd B o at p o s e s , f rom w here t he y rol l over to ent er d e e p re l a x at ion i n

C or p s ePo s e(Ku s h i19 79,153 Œ16 0).W h i let hemor n i ngs e th a smuc hi nc om mon

w it h s e quenc e s a s s o c i at e d w it h Peng z u a nd M a s t er R e dpi ne i n t he
D a o y i n ji ng ,

t hee ven i ngs e c t ions e em sl a r ge lya na d apt at ionofyogap o s e s .
˜e so-c a l led mer id ia n exercises, each of wh ich focuses on a speci ˛c energ y
c h a n ne l , c ompr i s e a not her s e t of d a i ly pr a c t ic e s . ˜e lu ng mer id i a n , for e x a mple , i s

a idedbyasta nd i ngfor wa rdbend ,t hespleenisopenedbyst retch i ngback wa rdf rom
ak neel i ngposit ion,t hel ivercha n nelisac t ivatedi nafor wa rdbendw it hlegsspread

w ide,a ndsoon(Kush i1979,162Œ165).Kush i ™sla stg roup,genera lexercises,ser vesto

smoot h energ y ˙ow t h roug h t he ent i re body. It consists of sel f-ma ssages of va r ious

a re a s , f rom t he f a c e t h rou g h t he h a nd s , a b domen , a nd le gs to t he fe e t (173 Œ2 0 5). It

a l s o i nvol ve s bre at h i ng e xerc i s e s t h at i nc lud e d e e p a b dom i n a l a nd re ver s e d bre at h
-
i ng toget her w it h d i ˚erent k i nds of hold i ng t he breat h a nd mov i ng it a rou nd t he

body (167Œ171). Kush i ™s reg i men t hus combi nes a nu mber of d i ˚erent tech n iques

f rombot ht heInd ia na ndCh i neset rad it ionsw it ht hecustoma r yJapa nesek neel i ng

post u re w it h t he goa l of en ha nci ng persona l energ y a nd establ ish i ng a conscious

con nec t iontoE a r t ha sprov iderofnat u ra lnou r ish ment ,toHeavena st hegover n i ng

forc eofone ™si nt er n a lb e i ng ,a ndtoHu m a n it ya su n i ver s a lc om mu n it y.
Me d ic a lQ i gon g

O n ly o c c a sion a l ly s p e a k i ng e x pl ic it ly of D aoy i n but mo s t ly u si ng t he t er m
qi gong ,v a r iou sor ga n i z at ion si nt heUn it e dSt at e sa c t i ve lypromot eC h i ne s ehe a l i ng

exercises a nd i ncrea si ng ly br i ng t hem to t he at tent ion of med ic a l i nst it ut ions a nd

b o d y-m i nd re s e a rc her s . Mo s t not a ble a mong t hem i s t he Nat ion a l Q i gong A s s o c i a
-
t ion (NQA), t he la rgest , most representat ive, a nd most i n ˙uent ia l orga n i z at ion of

C h i ne s e e xerc i s e s pr a c t it ioner s . Fou nd e d i n 19 95, it i s a g r a s sro ot s , nonpro˛t or ga
-
n i z at ion t h at c ou nt s mo s t prom i nent qi gong t e a c her s i n A mer ic a a mong it s mem
-
bers. Accord i ng to its Web site, NAQ seek s to i nteg rate qigong i nto a l l a spec ts of

ma i nst rea m cu lt u re, hea l i ng , science, a nd educ at ion; to encou rage sel f-hea l i ng a nd

s pi r it u a l s e l f- d e ve lopment t h rou g h d a i ly pr a c t ic e ; a nd to c re at e a for u m a nd ne t
-
workforsha r i ngi n for mat ionaboutqigong(w w w.nqa .org ;Komjat hy20 0 6,225).
NQAc u r rent lyh a sa b outs e venhu nd re dmemb er s ,or ga n i z e sa na n nu a lc on fer
-
ence,a ndprov ideson l i nea ssista nceforloc at i ngqigongteachersa ndorga ni z at ions.

It h a s a l s o s p on s ore d a n on l i ne qi gong jou r n a l ,
˜ e Jo u r n a l of Q ig o ng i n Am e r i c a ,

˛ rstissuedi n20 0 4u ndert heed itorsh ipofM ichaelMeyer.Besidesteach i ngi nt hei r

loc a l com mu nit ies a nd br i ng i ng hea l i ng exercises to hospita ls a nd senior centers,

membersa lsow r itebook sa ndd ist r ibutev ideosoncla ssic a lfor ms,sucha st heFive

A ni ma ls™ Frol ic (Joh n DuCa i ne, Pau l Ga l leg her), t he Si x Hea l i ng Sou nds (M ichael

Wi l l,Ca r y nDiel),a ndt heSi newsTra nsfor mat ionCla ssic(Fra n kYu ra sek).
S ome a c t i ve ly e x p er i ment w it h v a r iou s he a l i ng mo d a l it ie s , s uc h a s u si ng
si mple b o d y movement s i n c onju nc t ion w it h a c t i ve v i s u a l i z at ion s to a l le v i at e or

c u rea s t h m a(Cibi k2 0 03);ot her spre s enti nt e g r at e dout l i ne soft hec omple t ew ay

to he a lt h , l i k e C h i ne s e b o ok s on nou r i s h i ng l i fe d e s c r ibi ng a l l k i nd s of b o d y

pr a c t ic e s ,f romgener a lmo d er at iont h rou g hd ie ta nds e x u a lc ont roltobre at h i ng ,

e xerc i s e s , a nd me d it at ion s (C ohen 19 9 7, M a cR it c h ie 19 9 7). Ye t ot her s a c t i ve ly

promot et hes pre a doft hepr a c t ic e sw it h i nt heme d ic a le s t a bl i s h menti nt hehop e
of i nc it i ng a he a lt h re volut ion . A s Roger Ja h n k e s ay s , i f e ver yone le a r n s si mple

he a lt hen h a nc ementa nds e l f-he a l i ngme t ho d sa longt hel i ne sofD aoy i n ,
d i s e a s e s t h at h ave b e e n h a rd t o c u re , l i k e c a nc e r, he a r t d i s e a s e , H I V, a nd d i a b e t e s ,
w i l lb e c omele s sd e v a s t at i n g .E c onom i e st h ath aveb e e nt e r r i bl yd a m a ge dbyt hec o s t

of me d ic i ne w i l l b e re h a bi l it at e d .

.

.

.

A d y n a m ic , w id e s pre a d c h a n ge w i l l o c c u r Š a
v i r t uou s ,w hole s ome ,d e s i r a ble ,p o s it i vec h a n ge .(19 9 7,x i xŒx x)
Ja h n k ea l s oh a sb e ena c t i vei nt r a n s l at i ngt hei n nerwork i ngsoft heme t ho d s
i nto t he l a ng u a ge of mo d er n s c ienc e , pre s ent i ng p ap er s at s c ient i ˛c c on ferenc e s
a nd w r it i ng a b out t he c on ne c t ion s b e t we en
qi
 a nd qu a nt u m phy sic s (e . g ., 2 0 0 2 ,
2 37Œ2 6 6). He a l s o work s w it h t he Nat ion a l E x p er t Me e t i ng on Q i gong a nd Ta i

C h ia ndt heI n s t it ut eforI nt e g r a lQ i gonga ndTa iC h i ,g roup st h atnoton lyt r a i n

t e a c her s w ho s er ve c om mu n it y c ent er s , s c ho ol s , s o c i a l s er v ic e a genc ie s , a nd s e -

n ior c ent er s but a l s o c ol l a b or at e i n me a s u re d he a lt h s t ud ie s w it h t he me d ic a l

s c ho ol s of v a r iou s re s p e c t e d u n i ver sit ie s a nd s t r i ve to s pre a d ener g y aw a rene s s

a nd he a l i ng pr a c t ic e s to t he w id er p opu l a c e . Pa r t of t he g row i ng ˛e ld s of ener g y

me d ic i ne a nd ener g y p s yc holog y, t he s e or ga n i z at ion s c ont i nue t he t r a d it ion of

D aoy i n i n a ne w a nd mo d er n i z e d w ay, c on ne c t i ng t he pr a c t ic e s a nd t he i r e ˚e c t s

toc ont emp or a r ys c ienc ea ndt e c h nolog y.
Yog icAd apt at ion s

A c omple t e ly d i ˚erent venue for t he pr a c t ic e a nd s pre a d of D aoy i n i n t he
mo d er n We s t a re t wo ne w for m s of yoga t h at a c t i ve ly c ombi ne a s a n a

pr a c t ic e
w it ht hea c t i v at ionofa c upu nc t u remer id i a n stos t i mu l at ea ndh a r mon i z eener g y

˙ow i n t he b o d y. Ac u-Yoga , t he e a rl ier of t he t wo, w a s fou nd e d by M ic h a e l R e e d

G a c h w it h t he e x pre s s pu r p o s e of c re at i ng g re at er e ˝c ienc y of he a lt h m a i nt e -

n a nc ebyc ombi n i ngt het wome t ho d s(G a c ha ndM a rc o19 81,15 ;w w w. a c u-yoga

.c om).˜et he or yb e h i ndt hepr a c t ic ei st h att en siona c c u mu l at e si nc er t a i nt y pi-

c a l a c upu nc t u re p oi nt s . A s it blo c k s ener g y f rom ˙ow i ng f re e ly, p e ople b e c ome

u nb a l a nc e d ,h av i nge xc e s sener g yi nc er t a i nb o d yp a r t sa ndd e ˛c ienc ie si not her s

a nd , a s a re s u lt , e x p er ienc e sic k ne s s a nd f at i g ue . To reme d y t h i s , Ac u-Yoga p o s -

t u re s s t i mu l at e a nd op en c er t a i n ner ve s , mu s c le s , a nd a c upu nc t u re p oi nt s ,

ﬁaw a k en i ngt hemer id i a n sa ndre le a si ngt en sion ,ﬂt here bynou r i s h i nga l ls y s t em s

oft heb o d ya ndle a d i ngtoﬁr a d i a nthe a lt h ﬂ(G a c ha ndM a rc o19 81,17).
˜ee xerc i s e s ,w h ic ha renots t renuou sa nds hou ldb eu nd er t a k end a i ly,b e g i n
w it h a c ent er i ng me d it at ion a nd ener ge t ic b a l a nc i ng t h rou g h d e e p bre at h i ng .

˜e y t hen d i v id e i nto s e ver a l s e t s: to i nc re a s e s pi n a l ˙e x ibi l it y, to op en t he s e ven

c h a k r a s , to a c t i v at e t he e i g ht e x t r aord i n a r y ve s s e l s (c a l le d ﬁre g u l ator c h a n ne l sﬂ),
a ndtos t i mu l at et hework i ngsoft het we l veor ga nmer id i a n s .I na l lc a s e s ,c er t a i n

p o s t u re s a re a s s u me d t h at op en t he a re a i n que s t ion a nd c er t a i n a c upu nc t u re

p oi nt sa repre s s e d ,s uc ha st he˛ r s tp oi ntoft hek id ne yc h a n ne lont hes oleoft he

fo ot . ˜e m i nd a c t i ve ly c on ne c t s to t he pr a c t ic e , g u id i ng
qi
 to t he p oi nt s a nd
a long t he c h a n ne l s , fo s t er i ng a g row i ng aw a rene s s of t he s u bt le ener g y b o d y a nd

c re at i ngas en s eofwe l l-b e i nga nds e l f-i nt e g r at ion .M a nyp o s e sa rea d apt e df rom

b ot h yoga a nd D aoy i n . For e x a mple , Br id ge Po s e , u s e d i n t he
D a o y i n ji ng
a nd
Hu a n z h e nn e i q ifa
tore le a s es t a le
qi
f romt heb o d y,app e a r sherea sa c t i v at i ngt he
˛ ˆ h c h a k r a i n t he c he s t , t he c ent er hou si ng ﬁ t he p ower of c om mu n ic at ion a nd

t hea bi l it yofs e l f- e x pre s sionﬂ(G a c ha ndM a c ro19 81,71).
O t her Ac u-Yoga pr a c t ic e s s er ve to t re at s p e c i ˛c a i l ment s , b ot h phy sic a l a nd
ment a l . ˜e y a re l i s t e d a lph a b e t ic a l ly f rom a b dom i n a l we a k ne s s to s pi n a l d i s or-

d er s(G a c ha ndM a c ro19 81,12 4 Œ2 32).Tog i veonee x a mple ,tore le a s ef r u s t r at ion

pr a c t it ioner s s hou ld l ie on t he b a c k , i nt erl a c e t he ˛ nger s b e h i nd t he ne c k , i n h a le

a ndb endt hele ˆle gup,t hene x h a lea ndrol ltot her i g htsid ew h i lee x h a l i ngw it h

aaahh .
 O n i n h a l at ion , t he y re t u r n to t he i r b a c k , t hen re p e at on t he ot her sid e
(169). ˜e s e g u id e l i ne s a re si m i l a r to pr a c t ic e s out l i ne d i n a nc ient C h i ne s e t e x t s ,

s uc ha st he
Ji n™g u il u
a nd
D a o y i nji ng.
Sp e c i ˛cmove sa rec ombi ne dw it hp a r t ic u-
l a r e x h a l at ion s a nd ment a l v i s u a l i z at ion s . I nvol v i ng b o d y, m i nd , a nd bre at h , t he

t e c h n ique s lo ok d e c e pt i ve ly si mple ye t h ave a p ower f u l e ˚e c t on t he ener ge t ic

c on s t e l l at ionoft hep er s ona ndt hu sc ont r ibut esi g n i ˛c a nt lytohe a l i ng .
˜e ot her m ajor ne w for m of yoga t h at i nt e g r at e s t he C h i ne s e me d ic a l s y s -
t em i s Yi n Yoga , d e ve lop e d by Pau l Gr i l le y, w ho s t a r t e d yoga pr a c t ic e i n 19 79

a ˆ er re a d i ng Pa r a m a h a n s a Yoga n a nd a™s
Auto b i o g ra p hy of a Yo g i .
 He t r a i ne d i n
t he more v i gorou s for m s of A s ht a nga a nd Bi k r a m w h i le s t ud y i ng a n atomy a nd

ga i n i ng s t reng t h a nd ˙e x ibi l it y. I n t he 19 8 0 s , he c a me i n c ont a c t w it h Pau l ie

Z i n k , a m a r t i a l a r t s pr a c t it ioner w ho h a d b e g u n pr a c t ic i ng u nd er t he t ut e l a ge of

aC h i ne s em a s t era sat e en a gera ndh a d ,a sid ef romnu merou sm a r t i a lt e c h n ique s

(not a bly of t he Mon k e y G ong f u s t y le), a l s o re c e i ve d i n s t r uc t ion i n l i mb er i ng e x-

erc i s e sa l le ge d lyt r a n sm it t e dtoh i sm a s t erbyaD aoi s t .Work i ngw it ht he s eu nd er

t he n a me Taoi s t Yoga , Z i n k a c h ie ve d a g re at d e a l of ˙e x ibi l it y a nd le a r ne d to

op en t he ener g y b o d y.
9
 Pau l Gr i l le y w a s d e l i g ht e d to h ave fou nd t he s e me t ho d s
9.Hel i ve st o d ayi naMont a n ah o m e s t e a da n d ,i na d d i t i ont ot e a c h i n gq i g on gh e a l i n gm ove st oh o s -
pi t a l p a t i e nt s , t e a c h e s h i s t e c h n i q u e s l o c a l l y a n d i n w o r k s h o p s . He a l s o s e l l s a s e t o f ˛ ve C D s on

Ta o i s tYo g a ;t h e s et a r g e tt h ed i ˚ e r e nta r e a so ft h eb o d ya n de x p l a i nt h eu n d e r l y i n gc on c e p t so fC h i -

n e s e b o d y g e o g r a p hy. H i s
Ta o i s t Yo g a f o r B e g i n n e r s
, i n p a r t i c u l a r, a r r a n g e d a c c o rd i n g t o t h e Fi ve
Ph a s e s , r e v i ve s a n c i e nt p a t t e r n s o f D a oy i n , u s i n g fo r m s s u c h a s t h e To a d a n d D r a g on t h a t a r e a l-

r e a d yd e s c r i b e di nt h e
D a o y i nj i n g
.Fo rm o r eonh i sw o r k ,s e ew w w. p au l i e z i n k . c o m .

a nd a b s or b e d t hem r apid ly, ˛ nd i ng h i m s e l f l i mb er i ng up e ven more . I n 19 9 0 , he
a l s o b e c a me a s t ud ent of t he a c upu nc t u r i s t H i ro s h i Motoy a m a a nd t hu s d e e p -

ene dh i su nd er s t a nd i ngoft r a d it ion a lC h i ne s eb o d yener ge t ic s .
P ut t i ng a l l t h i s toge t her, Gr i l le y c re at e d Yi n Yoga , w h ic h i s a me d it at i ve ,
re s t f u l pr a c t ic e w here s t ud ent s pl a c e t hem s e l ve s i nto c er t a i n p o s t u re s t h at op en

t heb o d ybuta renots t renuou sa ndc a nb es upp or t e dbyav a r ie t yofprop s ,s uc ha s

pi l low s , bl a n k e t s , s t r ap s , a nd b ol s t er s . St ud ent s s t ay i n a p o s e for ˛ ve to t went y

m i nut e stoa l lowt het endon sa ndner ve store le a s et en siona ndrene wt hem s e l ve s .

Ment a lenga gementt h rou g ht hed e t a c he dob s er v at ionofv a r iou sb o d ys en s at ion s

a nda c t i vev i s u a l i z at ionoft he˙owofhe a l i ngener g ie sa rek e ytot hepr a c t ic e .A s

i nAc u-Yoga ,t hem a i nworki si nt here le a s eofblo c k a ge sa ndt heop en i ngof˙ow

(Gr i l le y2 0 0 2 ,12).
˜e Yi n Yoga We b sit e l i s t s on ly t went y-˛ ve p o s t u re s f rom w h ic h to c ho o s e .
I n f a c t , i n a c c ord a nc e w it h it s y i n pr i nc iple s , Yi n Yoga m a s t er s ˛ nd t h at le s s i s

more a nd t h at one s hou ld r at her pr a c t ic e a fe w p o s e s i n d e pt h t h a n a lot s up er ˛-

c i a l ly. A lt hou g h e s s ent i a l ly t he s a me a s c l a s sic yoga a s a n a s , m a ny h ave n a me s

d i ˚erent f rom t he s t a nd a rd nomenc l at u re , s o t h at , for e x a mple , C obr a i s now

c a l le d Sph i n x . E a c h p o s e i s , more over, l i n k e d w it h one or more a c upu nc t u re

c h a n ne l sa nde x pl a i ne dw it hre ga rdtoit she a l i ngprop er t ie s Št hel at t erd r aw i ng

he av i lyonIyenga r ™s
Lig hto nYo g a
(w w w.y i nyoga .c om).S e ver a la l s oh avem at c he s
i n a nc ient D aoy i n , t he mo s t obv iou s b e i ng a d r a gon s er ie s , w h ic h c on si s t s of a

v a r ie t yofhold si nlu ngep o sit ion ,c lo s e lyre s embl i ngD r a gonF lou r i s ha ndSn ap -

pi ngYi nf romt hea nc ient
Yi n s h u .

˜e na me of t he prac t iceŠwh ich Gr i l ley cla i ms is t he most a ncient a nd t he
ver y or i g i n a l for m of a s a n a

prac t ice (w w w.y i nyoga .com)Š cont ra sts t he rest f u l,
y ield i ng , a nd soˆen i ng approach w it h t he more ac t ive or ya ng st yles of yoga . A lso,

w h i le t he l at t er e xerc i s e mu s c le s t h rou g h re p e at e d movement a nd i nt en s e s t re t c h
-
i ng , Yi n Yoga t a r ge t s t he c on ne c t i ve t i s s ue , not on ly t he m a i n obje c t of pr a c t ic e a c
-
cord i ng to t he Si news Tra nsfor mat ion Cla ssic , but a lso nowad ays u nderstood to be

att herootoft hework i ngsofacupu nc t u re.˜econ nec t ivet issueper vadest heent i re

b o d y ; i n a d d it ion to t he out er s he at h of t he mu s c le s k now n a s t he myof a s c i a , it s u r
-
rou nd s t he ner ve s , t he blo o d ve s s e l s , t he ly mph at ic s y s t em , a nd t he b one s . It hold s

t heskeletontoget her,con nec tsmusclestobone,a ndkeepst heorga nsi nplace.Itnot

on lyc onduc t sener g y,butita l s opro duc e sit .A sJa me sO s c h m a nnot e s ,
˜ e c on ne c t i ve t i s s u e f a br ic i s a s e m i- c onduc t i n g c om mu n ic at ion ne t wor k t h at c a n
c a r r ys i g n a l sb e t we e ne ve r yp a r toft heb o d ya nde ve r yot he rp a r t .

.

.

.

E a c hmove me nt
a nde a c hc ompre s s ionoft heb o d yc au s e st hec r y s t a l l i nel at t ic eoft hec on ne c t i vet i s -

s u et oge ne r at ebio e le c t r on ics i g n a l s .(2 0 0 0 ,4 9)

A spr ac t it ionersofYi nYogaholdoneort heot heroft hepre scr ibedpose s ,t hei r
ma i nt a skistorema i nc a l ma ndi nast ateofsi mplebei ng ,rela x i ngi ntot hepre sent
a ndlet t i nggoofa l lu rgenc ya ndtension.˜ isa spec toft hepr ac t icecloselyre˙ec t s

a k e y c h a r a c t er i s t ic of t he i nt er n a l m a r t i a l a r t s:
fa ng s o ng

Ë¬
, t he let t i ng go of a l l
e x t r a ne ou sz e a la soneappl ie son lyt hea mou ntofe ˚or tne c e s s a r y.P r a c t it ioner si n

t h i ss t at efe e lre l a xe dbuta rea ler ta nda c t i ve(C ohen19 9 7,9 8),t hu sa l low i ngt he
qi

tomovet h roug ha rea st hatwereot her w iseblockedbytension(Bid lack2 0 0 6 ,183).

Yi nYogat hu sha sma nycon nec t ionsw it ha ndoverlapst heworldv iewa ndpr ac t ice

oft r a d it ion a lC h i ne s ehe a l i nge xerc i s e s .
O ver a l l ,D aoy i nto d ayi spre s enti nav a r ie t yoffor m sa ndvenue sa ndc ont i n-
ue stoe vol vea sahe a l i ngmo d a l it ya ndfou nd at ion a lpr a c t ic efors pi r it u a lat t a i n-

ment ,i nb ot hC h i n aa ndt heWe s t .
I n ter ms of hea l i ng , a ˆer t he decl i ne of t he qigong movement i n ma i n la nd
C h i n a ,do c tor sa ndlonge v it ypr a c t it ioner sa ret u r n i ngtot hee x plor at ionofh i s tor i
-
c a l for m s ot her t h a n t he fou r b a sic p at t er n s s t i l l o˝c i a l ly a l lowe d . S ome t i me s en
-
ga g i ng qu ite a bit of creat iv it y, t he y a re de velopi ng new pat ter ns t hat ser ve over a l l

wel l ne s s or t he hea l i ng of speci ˛c a i l ment s a nd enga g i ng i n s y stemat ic pre sent a-

t ions a nd cl i n ic a l st ud ie s . A long t he s a me l i ne s , We ster n qigong ma sters br i ng t he

pr ac t icei ntoheat horga n i z at ionsa ndcooper atew it hmed ic a li nst it ut ionsonscien-

t i ˛c re sea rch. At t he s a me t i me , t he Japa ne se d iet ma ster M ich io Ku sh i u se s t he

tech n ique stoen ha ncet heover a l le˚ec tofmacrobiot iceat i ng ,m i x i ngitf reelyw it h

I nd i a nc h a k r ame d it at iona ndyogap o s e s .P r a c t it ioner sofyoga ,˛ n a l ly,a repic k i ng

upt heb o d yge og r aphyoft r a d it ion a lC h i n aa nd ,i ns omec a s e sle a r n i ngf romm a s
-
ters t r a i ned i n Ch i ne se pr ac t ice s , de velopi ng new for ms of a more med it at ive a nd

ener g y- or ient e dpr a c t ic e .
I nt er m sofs pi r it u a l it y,D aoy i ni spre s enti nC h i ne s eD aoi s tt emple sa ndme d i
-
u mscont i nuetoreceivenewmet hod s Ši n her it i ngat r ad it ionofd iv i necon nec t ion

a solda st heH ig he stCla r it yre velat ions .Ma stersofi n nera lchemy(sucha sNiHu a-

ch i ng a nd Ma nt a k Ch ia) of Ch i ne se or ig i n but ac t ive a lso i n t he We st , moreover,

w or k  w it h  D a oy i n  t o  pr e p a r e  s t u d e nt s  for  t h e  s u bt l e r  e n e r g e t i c  t r a n s for m a t i on s  r e
-
qu i red i n t hei r s y stems . Daoist a s sociat ions o˚er work shops i n hea l i ng exercise s ,

fol low i ngt het r ad it iona lpat ter na ndplaci nghea l i ngatt heba sisoflongl i fea ndt he

u lt i m at ee ˚or toft r a n s c end enc e .

Conclu s ion
O ver si x chapters a nd ma ny pa ge s we have now pu rsued t he h istor y
a nd u n fold i ng of Ch i ne se hea l i ng exercise s or Daoy i n. ˜e t r ad it ion is long a nd
va r ied , r a ng i ng f rom t he ea rl ie st t r ace s i n t he late Z hou dy na st y to t he moder n

We s t . It s ˚ r s t do c u ment at ion s how s t he c ent r a l it y of s low, gent le movement s i n

c onju nc t ionw it hd e e p,i nt ent ion a lbre at h i nga ndt hec on s c iou sg u id i ngof
qi ,
t hu s
ac t ivat i ng t he body ™s energet ic subst r uc t u re wh i le mov i ng it s l i mbs a nd joi nt s .

Nex t , t he va r iou s det a i led out l i ne s fou nd i n Ha n-dy na st y ma nu scr ipt s ma ke it

clea rt hathea l i ngexercise sfor medpa r toft hemed ic a lt r ad it ion,ser v i ngrehabi l it a-

t ion,pre vent ion,a ndt heover a l len ha ncementofhea lt h,a ndwerema i n lypr ac t iced

byt hea r istocr at icel ite ,whohadt henece s s a r yleisu rea ndre sou rce s .
O u r ne x t c lu s t er of w r it t en do c u ment s d at e s f rom t he fou r t h c ent u r y w hen ,
bec ause of pol it ic a l pressu re, ma ny nor t her ners em ig rated to t he sout h, d isplaci ng

sout her n o˛cia ls a nd loc a l leaders. ˜e exercise t rad it ion t hen evolved i nto t h ree

d ist i nc t for ms: med ic a l, mag ic a l, a nd spi r it ua l. W h i le med ic a l Daoy i n cont i nued ,

ser v i ng to ma i nta i n a nd en ha nce hea lt h, mag ic a l Daoy i n focused on overcom i ng

physic a lneedssucha shu nger,at ta i n i ngsuper nat u ra lpowers,per for m i ngexorcism,

a ndprotec t i ngt heprac t it ionerf romdemon icforces.Itwa spredom i na nt lyusedby

seekers i n t he a lchem ic a l t rad it ion who had to vent u re deep i nto t he w i lder ness,

where d a ngerous bea sts a nd spec ters abou nded , where ed ible food wa s sc a rce, a nd

whereget t i nglostwa saconsta ntt h reat.Spi r it ua lDaoy i n,˚ na l ly,wa st hedoma i nof

t he ne w ly emer g i ng D aoi s t s c ho ol of H i g he s t C l a r it y, w ho s e a d e pt s c ombi ne d he a l
-
i nge xerc i s e sw it hr it u a lpro c e du re s ,d e vot ion a lob e i s a nc e s ,t hec h a nt i ngofi nc a nt a
-
t ions,a ndt heac t ivat ionofpotentta l isma ns.˜egoa l,a lt houg ha lwayscon nec tedto

hea lt ha ndlongl i fe,sh i ˝edaccord i ng lytot heat ta i n mentofh ig hmyst ic a lstatesa nd

t hee vent u a lt r a n s feri ntot heot her world lya d m i n i s t r at ion .
Its hou ldb em a d ec le a ratt h i sp oi ntt h ata lt hou g hweh avec le a rdo c u ment a-
t ionoft he s et h re ed i men sion soft heD aoy i nt r a d it ionon lyf romt hefou r t hc en-

t u r y, it i s more t h a n l i k e ly t h at e xerc i s e s were u s e d for b ot h t he at t a i n ment of

s up er n at u r a l p ower s a nd s pi r it u a l t r a n s c end enc e b e fore t hen . I n f a c t , t he re -

c ord e dC h i ne s eher m itt r a d it iongo e sb a c ktot heendoft heSh a ngd y n a s t y,w hen

B oy ia ndShuqire f u s e dtos u bm ittot hene wZ hour u ler sa ndto oko˙fort hew i l-

d er ne s s . It h a s rem a i ne d a n a c t i ve p a r t of C h i ne s e c u lt u re e ver si nc e .
1
 Si m i l a rly,
Ha na c c ou nt sofi m mor t a l sre c ordt he i rmov i ngi ntot hemou nt a i n sa ndle a r n i ng
tos u r v i ve ,a c qu i r i ngl i g ht erb o d ie sa ndv a r iou sm a g ic a lp ower si nt hepro c e s s .
A long t he s a me l i ne s , t he s pi r it u a l u s e of e xerc i s e s i s app a rent i n t he Z hou- d y
-
n a s t y
C hu c i ,
 whose sha ma n ic songs spea k about movements to ent ice t he gods to
descend or to i nduce a t ra nce i n t he seeker. Just a s t hese ea rly for ms of Daoy i n a re

notf u l lydo c u ment e du nt i lt hefou r t hc ent u r y
ˆ.ˇ .
,sot herea reon lysma l lh i ntsofa
possibleInd ia ni n ˘uenceont het rad it ionf roma rou ndt h isper iod ,whent herewa s

for t he ˚ rst t i me a g reater presence of Budd h ists f rom C ent ra l Asia who may wel l

have broug ht physic a l prac t ices a long w it h med itat ion tech n iques, precepts, a nd

ne w d o c t r i ne s .
In t he late m idd le ages a nd t he Ta ng dy na st y, t he Daoy i n t rad it ion u nder went
f u r t her e x p a n sion a nd i nc re a s e d s y s t em at i z at ion . Not on ly d id t he ˚ r s t f u l ly d e d i
-
c atedﬁDaoy i nscr ipt u reﬂappea ri nt helateSi xD y na st ies,butt het wolead i ngDaoist

a nd me d ic a l m a s t er s of t he Ta ng , Su n Si m i ao a nd Si m a C heng z hen , c re at e d i nt e
-
g rated pat hs of t he d i ˙erent longev it y a nd i m mor ta l it y met hods, placi ng hea l i ng

e xerc i s e sb ot hatt hefou nd at ionofphy sic a lhe a lt ha ndatt heh i g herle ve l sofa c t i v at
-
i ng t he energ y body. ˜e cont i nuu m of hea l i ng , long l i fe, a nd i m mor ta l it y, a lways

k e y i n a l l longe v it y a nd D aoi s t pr a c t ic e s , for t he ˚ r s t t i me i s f u l ly for mu l at e d , t he o
-
re t ic a l lyu nd er s c ore d ,a ndout l i ne di nd i s t i nc ta nds t re a m l i ne dpr a c t ic e s .
I nt hel at erd y n a s t ie s ,S ongt h rou g hQ i ng ,pr a c t it ioner sc ont i nue dt hed i ˙er-
entd i men sion soft het r a d it ion ,c re at i ngne wfor m sofpr a c t ic e sforhe a l i ng ,i nt e -

g r at i ng D aoy i n i nto t he pr a c t ic e of i n ner a lc hemy a nd c on ne c t i ng it w it h

s e l f- d e fen s ei nt hene w lya r i si ngm a r t i a la r toft a ijiqu a n .M a nyoft hefor m st hen

d e ve lop e d a re s t i l l pr a c t ic e d to d ay a nd pl ay a n i mp or t a nt role i n mo d er n he a lt h

a nd longe v it y t e a c h i ngs . ˜e mo d er n a ge , ˚ n a l ly, h a s s e en t he s pre a d of C h i ne s e

he a l i ng e xerc i s e s i nto t he p ol it ic a l ly s t i mu l at e d m a s s movement of qi gong a nd

f rom t here i nto ne w for m s of ener g y he a l i ng i n t he We s t . Nu merou s ne w pr a c-

t ic e s , s e quenc e s , a nd for m s app e a re d , a ndŠi nt ere s t i ng ly enou g hŠt he t r a d it ion

i n C h i n a onc e more went t h rou g h a l l it s m ajor d i men sion s: he a l i ng i n t he ˚ r s t

fe w d e c a d e s , t hen m a g ic a l p ower s , a nd ˚ n a l ly re l i g iou s s pi r it u a l it y a nd s e c t a r i-

a n i sm . I n t he We s t D aoy i n h a s rem a i ne d m a i n ly i n t he re a l m of he a l i ng , w it h

s ome D aoi s t m a s t er s a d vo c at i ng it a s a fou nd at ion for s u bt ler a lc hem ic a l t r a n s -

mut at ion s . I nc re a si ng ly u nd er s to o d i n s c ient i ˚c t er m s a nd l i n k e d w it h t he

emer g i ng˚e ld sofener g yme d ic i nea ndener g yp s yc holog y,C h i ne s ehe a l i nge xer-

c i s e s a re here to s t ay. Tr a n sm it t i ng t he le ga c y of a n a nc ient c u lt u re , re pre s ent i ng
1.  O n t h e h e r m i t t r a d i t i on i n a n c i e nt C h i n a , s e e L i 19 62 ; Ve r v o o r n 19 8 3, 19 8 4 ; B e r k ow i t z 19 8 9 ; fo r
m o d e r nh e r m i t s ,s e ePo r t e r19 93.

m i l len n i a of b o d y- c u lt i v at ion e x p er ienc e s , t he y h ave muc h to c ont r ibut e to p e o -
ple ™she a lt ha ndwe l l-b e i ngi nt hemo d er na ge .
Howt hen ,toc onc lud e ,a reD aoy i ne xerc i s e su n ique?Howa ret he yd i ˙erent
f rom ot her me t ho d s t h at s h a re t he s a me b a sic c h a r a c t er i s t ic s of s low, gent le

movement s i n c onju nc t ion w it h d e e p, i nt ent ion a l bre at h i ng a nd c on s c iou s men-

t a law a rene s s?I not herword s ,i fyouweretos e es ome onedoi ngt a ijiqu a n ,qi gong ,

yoga ,orD aoy i n ,howwou ldyouk noww h ic hi sw h ic h?
Wel l,i fyouon lylookver ybr ie˘y,youcou ld n™tprobablytel lt hed i ˙erence.Wit h
prolongedwatch i ng ,however,youcou ldtel l.Ta ijiqua nisama r t ia la r t:prac t it ioners

moveslowlybutcont i nua l ly,neverstoppi nga ndra relyrepeat i ngamovement ;t hey

ne ve r  lowe r  t h e i r  h e a d  le s t  a n  e ne my  c om e s  t o  c hop  it  o ˙ ;  a nd  t h e y  d o  not  e n g a ge  i n

i nt er n a l v i s u a l i z at ion s but k e e p t he i r e ye s op en a nd t he i r m i nd i n a s t at e of a ler t

awa reness, ready to ju mp into ma r t ia l act ion at a l l t i mes. A lso, ta iji qua n pract it io
-
ners may use a weapon (sword , st ick, pole, fa n) a nd engage i n pa r t ner work k now n

a spush-ha nds.˜eyuset rad it iona lCh i neseexercisemovesa nddeepbreat h i nga nd

t he yga i nt hehe a lt ha ndlonge v it ye ˙e c t s ,butt he ya renotdoi ngD aoy i n .
Yoga , i n cont r a st , come s f rom t he I nd ia n t r ad it ion, where complete phy sic a l
st abi l it ya ndst i l l ne s sa ret heprerequ isite sforsucce s sf u lmed it at ionpr ac t ice ,wh ich

a lone  w i l l  u nc ove r  t he  t r u e  s e l f  a nd  le a d  t o  t he  u lt i m at e  go a l  of  one ne s s  w it h  Br a h
-
ma n. Pr ac t it ioners hold pose s for ex tended per iod s; t he y enga ge i n i nversions a nd

ba la nci ngpost u re snotfou ndi nDaoy i n;a ndt he yworkw it hbreat h i ngtech n ique s

t h at i nvol ve r a s pi ng i n t he t h ro at
(ujjay i),
 s hor t a nd ga s pi ng bre at h s
( k apal abh ati),

a nd t he a lt er n at e c lo si ng of t he no s t r i l s
(n a d i s h o d a n a).
 A l s o, t he y t end to fo c u s on

si ng le or a fe w p o s e s , work i ng w it h prop er a l i g n ment a nd d e t a i le d aw a rene s s of

joi nt sa ndmu scle s .˜e ydonotde velopad a nce-st y lecont i nu it y,nordot he ywave

t he i r a r m s a b out to c re at e c i rc le s of
qi
 or con nec t to t he energ ie s of Heaven a nd
E a r t h. ˜e m i nd i n yoga , moreover, st ay s foc u sed on t he pa r t ic u la r body pa r t t hat

i sb e i ngop ene d ,a l low i ngt hebre at htoworki nt hea re aw it hc le a raw a rene s s .˜ere

i sl it t leg u id i ngof
qi
a ndnoa c t i vev i s u a l i z at ionofener g ie s .
Q i gong pr a c t it ioner s , on t he ot her h a nd , do a lot of a r m w av i ng a nd b o d y
s w i ng i ng , enga ge i n d e e p a b dom i n a l bre at h i ng , a nd do muc h g u id i ng of
qi
 a nd
i n ner v i s u a l i z at ion . ˜e y a re t he mo s t d i re c t he i r s of t he a nc ient e xerc i s e t r a d i-

t ion . I n f a c t , t he on lyk i nd s of qi gong s t i l l a l lowe d i n C h i n a to d ay a re fou r for m s

ofD aoy i n .˜ed i s t i nc t ioni na c t u a lpr a c t ic ei sm i n i m a l ,a lt hou g hsi nc eqi gongi n

C h i n ah a sgener a l lyb e enu nd er t a k eni np a rk s ,w herely i ngdow ni snotpr a c t ic a l ,

mo s t ne w for m s t end to b e e xe c ut e d w h i le s t a nd i ng . Fol lower s r a re ly work w it h

t here c l i n i nga nds e at e dp a r t soft hepr a c t ic ea ndŠw it ht hee xc e pt ionoft hes e c-

t a r i a ng roup soft he19 9 0 s Šfort hemo s tp a r tre le gat et here s t f u l ,c a l m ,a ndme d-

it at i ved i men sionoft r a d it ion a lD aoy i ntoam i norp o sit ion .

I fonesee sonepersonpr ac t ici ngqigonga nda not herdoi ngDaoy i n,t hel i kel i-
ho o d i s t h at one pr a c t it ioner w i l l work more f rom a s t a nd i ng p o sit ion t h a n t he
ot her,butt hererea l lyisver yl it t leobv iou sd i ˙erencei npr ac t icea ndexec ut ion.˜e

l i ne s a re l i k e ly to blu r e ven f u r t her. A s qi gong , a ˝ er it s e xc u r sion s i nto e x t r aord i
-
n a r y p ower s a nd re l i g iou s c u lt s , c ome s b a c k to b e i ng m a i n ly a he a l i ng mo d a l it y

a nd a s it is i ncrea si ng ly i nteg r ated i nto moder n i nst it ut ions t hat have wa r m a nd

c a r petedfaci l it ie s ,moret r ad it iona lfor msa rerecoveredwh i lenewpat ter nse volve

t hatworkspeci ˚c a l lyw it ht hea i l ment sofi ntense ,h ig h-techsociet ie s Šlower-back

pa i n, tension head ache s , ment a l st re s s , a nd t he l i ke. ˜ is is a l ready t he c a se i n

Ch i na , where TCM doc tors a nd longe v it y fol lowers a re goi ng back to a ncient

Daoy i ntex t sa ndcreat i ngfor mscon nec tedtoma nu scr iptcha r t s .Itisi ncrea si ng ly

t he c a se i n t he We st , where Daoist a nd ot her ma sters pre sent t hei r u n ique version

of e xerc i s e s , o˝ en c ombi n i ng
qi
-aw a rene s s w it h yoga , a nd w here a l l k i nd s of s p e
-
cia l i z ed pr ac t ice s a re emerg i ng: for l iver a i l ment s , for e ye t rouble , for weig ht los s ,

a nd ma ny more. A l l t he se for ms , t hen, a re g r adu a l ly ma k i ng t hei r way i nto t he

me d ic a l e s t a bl i s h ment , o˙er i ng t he pu bl ic ne w he a l i ng mo d a l it ie s a nd c ont r ibut
-
i ngtot heac t ivecont i nu at ionoft hea ge- oldt r ad it ionofCh i ne sehea l i ngexercise s .

O rig ina lS ou rc es
B a o p u z i n e i p i a n

Ä ¸ W… §
 (I n ne r C h a p t e r s of t he M a s t e r W ho E m br a c e s S i mpl ic it y,
DZ
1185),byG eHon g
¼
K
(2 83 Œ3 4 3),s out he r na r i s t o c r ata ndwou ld- b ea lc he m i s t
w hopr ov id e dt he˜ r s ta ndmo s tc ompre he n s i vea c c ou ntofC h i ne s ea lc he my.Fora
s t ud y, s e e Ne e d h a m a nd L u 19 74 ; P re g a d io 2 0 0 0 . ˚ e t e x t i s t r a n s l at e d i n Wa re

19 6 6 . ˚ e ﬁO ut e r C h a p t e r s ,ﬂ w h ic h fo c u s more on t r a d it ion a l t hou g ht a nd s o c i a l

i s s u e s ,a ret r a n s l at e di nS a i le y19 78 .
B a o p u z iy a n g s h e n gl u n
Ä ¸ WXD 3 õ
 ( N o u r i s h i n g  L i f e  A c c o r d i n g  t o  t h e  M a s t e r  W h o  E m
-
br a c e s  S i mp l i c i t y,
DZ
 8 4 2), shor t spi n- o˛ of t he fou r t h- c ent u r y
B a o pu z i
 (c h s . 13, 18)
forage ne r a lre a d e r s h ipont heb e ne ˜t sofmo d e r at iona ndb a s iclon ge v it ypr a c t ic e s .
B a o s h e n gm i n g
	– 3®
(O nP re s e r v i n gL i fe ,
DZ
835),ac onc i s et re at i s ee x t ol l i n gmo d e r a-
t ion ,are g u l a rl i fe s t y le ,a ndv i r t uou sat t it ud e s .
B e iy o u j i
 ( Jou r ne y t o t he Nor t h), s e ve nt e e nt h- c e nt u r y nove l by Yu X i a n gd ou
= Ð
 on
t he a d ve nt u re s a nd d i v i ne pr o g re s s of t he D a r k Wa r r ior ( Xu a nw u
.ó
)  ove r  s e v
-
e r a lre i nc a r n at ion s .Iti st r a n s l at e da ndd i s c u s s e di nS e a m a n19 87.
C h i f e n g s u i
ç Õˇî
 (M a r r ow of t he R e d Pho e n i x ; e d . X i nwe n fe n g , 19 87; t r l . D e s p e u x
19 8 8),ac ol le c t ionoflon ge v it yme t ho d sbyZ houL üji n g
L XÃ
,d at e dt o1578 .˚ e
t e x tc ont a i n smo s toft hepr a c t ic e ss t i l lu nd e r t a k e nt o d ay,s uc ha st heFi veA n i m a l s ™

Fr ol ic ,t heE i g htBr o c a d e s ,a ndt heS i xBre at h s .
Cu n s h e n l i a n qi ming

Ÿ Û ®
 (O n t he V i s u a l i z at ion of S pi r it a nd R e ˜ ne me nt of
Qi ,

DZ

4 0 0 ; t rl. Koh n 1987, 119 Œ124), a concise out l i ne of ˜ve major st a ges of t he m i nd i n

c o n c e nt r a t i v e  m e d i t a t i o n  p l u s  s e v e n  s t a g e s  o f  t h e  s e l f  a s  i t  t r a n s c e n d s  t o  i m m o r t a l i t y.
D a nj i n gy a o j u e

o Œ
Þx
(E s s e nt i a lFor mu l a sofA lc he m ic a lC l a s s ic s ,
Yu njiqi qi a n
71;t r l .
S i v i n 19 6 8), by Su n S i m i a o (5 81Œ 6 82), a re p or t on a lc he m ic a l e x p e r i e me nt s t h at

a l s opre s e nt sv a r iou sfor mu l a sforpre p a r i n gi m mor t a l it ye l i x i r s ;
D a o l i n s h e s h e n g l u n

å ˇJ 3 õ³
(D i s c ou r s e on P r ot e c t i n g L i fe by M a s t e r D a ol i n ,
DZ

14 27), a s hor t wor k t h at pr ov id e s a ge ne r a l out l i ne of lon ge v it y pr a c t ic e i n s i x s e c-

t ion s : G e ne r a l I s s u e s , Ti m i n g , Ta b o o s , M a s s a ge s , Bre at h i n g , a nd R e s id e nc e s . ˚ e

t e x t i s a s c r i b e d t o D a ol i n
³ å
, c om mon l y id e nt i ˜ e d a s Z h i D u n
 ( 314 Œ 3 6 6 ) ,
one of t he e a r l i e s t a r i s t o c r at ic B ud d h i s t s i n C h i ne s e h i s t or y a nd a p opu l a r ˜ g u re

a mon gaut hor soflon g-l i fet e x t s .
D a o shiju sh a nx iu li a nk e

 Sz ^ % w
š
(Ru le sonR e ˜ n i n gCu lt i v at ionforD a oi s tM a s t e r s
a nd Mou nt a i n He r m it s ,
DZ
 1272), a Ta n g- d y n a s t y out l i ne of b a s ic pr a c t ic e s a nd pre
-
ceptsprescr ibedfororda i nedDaoistswhow ishtospecia l i z ei nphysic a lre˜ nement.

D a o y i n j i n g
(S c r ip t u re on He a l i n g E x e rc i s e s ,
DZ
 818), p a r t l y re pr i nt e d i n
Yu nj i q i q i a n
ƒ
 j. ˇØ
(S e ve nTa ble t si naC loud yS at c he l ,
DZ
1032 ,c h .3 4)oft hee le ve nt hc e nt u r y ;
a nd i n
D a o s h u
P
 (P i vot of t he D a o,
DZ
 1017, c h . 2 8) of t he t we l ˝ h c e nt u r y. ˚ e
l at t e rve r s ioni st r a n s l at e di nHu a n ga ndWu r m br a nd19 87,2 :13 4 Œ14 3).Me nt ione d
i nv a r iou sS on gbi bl io g r a ph i e sa ndc it e di nv a r iou sTa n gs ou rc e s ,t het e x tm aywe l l

gob a c kt ot he˜ ˝ hors i x t hc e nt u r y.Forad i s c u s s ion ,s e eD e s p e u x19 8 9,2 3 0 Œ2 31.
D a o y i n t u

— §y
 (E x e rc i s e C h a r t), a M aw a n gdu i m a nu s c r ip t t h at c ont a i n s for t y-fou r
c olori l lu s t r at ion sofhu m a n˜ g u re sp e r for m i n gt he r a p e ut ice x e rc i s e st o ge t he rw it h

br i e f c a p t ion s . ˚ e c h a r t i s re pr i nt e d i n We nw u 19 75 a nd t r a n s l at e d i n H a r p e r

19 9 8 ,310 Œ327.Foras t ud y,s e eE n ge l h a rdt2 0 01;L e on g2 0 01.
D e n g z h e n y i nj u e

Æ˜ ƒ x
 (S e c re t I n s t r uc t ion s on t he A s c e nt t o t he Pe r fe c t e d ,
DZ
 4 21),
byTa oHon g ji n goft hee a r l ys i x t hc e nt u r y.Fors t ud i e sa ndp a r t i a lt r a n s l at ion s ,s e e

S t r ic k m a n n19 81;C e d z ic h19 87.
E r s h i s i q i z u o g o n g d a o y i n z h i b i n g t u s h u o

2<Dä— §	 y–
 (Twent y-four Il lus
-
t r at e dS e at e dE x e rc i s eP r a c t ic e st oHe a lD i s e a s e s ,e d .
Ne iwa ig o n gt u s h u oj iy a o,
p p.
133 Œ181), a s hor t i l lu s t r at e d t re at i s e on s e at e d e x e rc i s e s u nd e r t a k e n i n t he r hy t h m

of t he s ol a r no d e s . A s s o c i at e d w it h t he S on g i m mor t a l C he n Tu a n , t he t e x t pr o b a -

bl ygo e sb a c kt ot hel at eM i n g .
Fe n g s h e n y a ny i
(C re at ion of t he G o d s ; t r l . G u 19 9 2), by Xu Z hon g l i n (d . 15 6 6) or L u X i x-
i n g (c a . 152 0 Œ16 01), a ˜ c t ion a l a c c ou nt of t he ˜ g ht of t he Z hou a g a i n s t t he l a s t t y-

r a ntoft heS h a n gw it hm a nym a r t i a ls c e ne sa nda c t i vec e le s t i a li nvol ve me nt .
Fu l u l u n
 õ

(O n H a p pi ne s s a nd P r o s p e r it y, lo s t), a t e x t on lon g l i fe by Su n S i m i a o
(5 81Œ 6 82) a c c ord i n g t o e a r l y bi bl io g r a ph i e s . P r o b a bl y id e nt ic a l w it h t he
Fu sh ou lu n
(seebelow).
Fu q i j i n g y i l u n

Ú Û XÄ €õ
 ( ˚ e E s s e nt i a l Me a n i n g of
Qi
-A b s or p t ion), by S i m a C he n g-
z he n (6 41Œ735), p at r i a rc h of H i g he s t C l a r it y u nd e r t he Ta n g . ˚ e t e x t out l i ne s t he

d i ˛ e re nt a s p e c t s of phy s ic a l c u lt i v at ion i n n i ne s t e p s b e g i n n i n g w it h he a l i n g a nd

e nd i n gw it ht hea b s op t ionof
qi .
Iti ss t ud i e da ndt r a n s l at e dw it ha mplea n not at ion
i nE n ge l h a rdt19 87.
Fu s h o ud a n s h u

XÂ ‡o ¼
(E l i x i rB o okonL on gL i fea ndG o o dFor t u ne),d at e dt o1621,a n
c ol le c t ion of lon ge v it y pr a c t ic e a nd i m mor t a l it y re c ip e s . It w a s t r a n s l at e d by Jo h n

D ud ge oni nt hen i ne t e e nt hc e nt u r ya ndi st o d ayfou ndi nB e r k19 8 6 ,57Œ 62 .
Fu s h o ul u n
XÂ‡ õ
(O nH a p pi ne s sa ndL on gL i fe ,
DZ
14 26),apresentat ionoft hework i ngsof
f at ea ndv a r iou sw ay st oe n h a nc eitt h atw a spr o b a bl yw r it t e nbySu nS i m i a o(5 81Œ 6 82).
Ha n Wu d i wa i z h u a n

ç ó	æı³
(O ut e r R e c ord of E mp e r or Wu of t he H a n ,
DZ
 293), a
H i g he s t C l a r it y c ol le c t ion of s t or i e s on t he f a mou s H a n e mp e r or a nd h i s v a r iou s

i m mor t a l a d v i s e r s t h at d at e s f r om t he ˜ ˝ h c e nt u r y. A t r a n s l at ion a nd s t ud y i s

fou ndi nSm it h19 9 2 .
He y i ny a n g
 (H a r mon i z i n g Y i n a nd Ya n g ), a M aw a n gdu i me d ic a l m a nu s c r ip t on s e x u a l
c u lt i v at ion . It i s t r a n s l at e d i n H a r p e r 19 9 8 , 412 Œ 4 2 2 . For a s t ud y, s e e E n ge l h a rdt

2 0 0 0 .A sa l lM aw a n gdu im a nu s c r ip t s ,t het e x tw a sre pr i nt e di n
W e n w u
onc eith a d
b e e nre nd e re dle g i blebya rc h a e olo g i s t s .

Hu ain an z i

â 	¤W
 (B o ok of t he M a s t e r of Hu a i n a n ,
DZ
 118 4), a n i mp or t a nt D a oi s t c ol-
le c t ion of t he m id- s e c ond c e nt u r y ˙.ˆ . ˇ . O n t he or i g i n a nd e d it ion s of t he t e x t , s e e
Rot h19 9 2 .Pa r t i a lt r a n s l at ion sa p p e a ri nK r a ˝1957;L a r re19 85 ;M aj or19 93 ;L a r re ,

Ro bi ne t , a nd d e l a Va l le 19 93. For s t ud i e s of it s t hou g ht , s e e A me s 19 83 ; L eB l a nc

19 85 ;L eB l a nca ndM at h i e u19 9 2 ;Va n k e e r b e r g he n2 0 01.
Hu a n g d i Ha m a j i n g
ÚB Œ
 ( To a d C l a s s ic of t he Ye l low E mp e r or), a t e x t re l at e d t o t he
Hu a n g d i n e i j i n g
t h at s u r v i ve d i n Ja p a n but pr o b a bl y go e s b a c k t o t he s e ve nt h c e n -
t u r y,i fnotb e fore .Foras t ud ya nda n a l y s i s ,s e eL o2 0 01a .
Hu a n g d i n e i j i n g
>B 	æ8U Œ
 ( Ye l low E mp e r or ™s I n ne r C l a s s ic ; e d . R e n m i n we i s he n g ), m a i n
s ou rc eoft r a d it ion a lC h i ne s eme d ic i ne ,e x t a nti ns e ve r a lve r s ion s :(1)
H u a n g d i  n e i
-
j i n g s uw e n
(S i mple Q u e s t ion s ; t r l . Ve it h 19 72 ; L u 19 87; Ni 19 95), e d it e d by Wa n g
Bi n gi n762 ;(2)
Hu a n g d in e i j i n gl i n g s h u
(
D iv i n eP ivo t ;
t r l .K i19 85 ;Wu19 93),e d it e d
by Ya n g S h a n s h a n a r ou nd t he ye a r 6 0 0 ; (3)
Hu a n g d i n e i j i n g t a i s u
(G re at S i mpl ic-
it y),a l s oe d it e da r ou ndt heye a r6 0 0butnott r a n s l at e dt od at e ;(4)
Hu a ngdib a shiy i

n a nj i n g
(E i g ht y- one D i ˘ c u lt I s s u e s ; t r l . Un s c hu ld 19 8 6), w h ic h a l s o go e s b a c k t o
a r ou nd6 0 0 ,w a st r a n s m it t e da sak e ym a nu a lt oKore aa ndJa p a na ndh a sre m a i ne d

p opu l a ra mon ga c upu nc t u r i s t st he re .
Hu a n g t i n g j i n g
ﬁ– Œ
 ( Ye l low C ou r t S c r ip t u re ,
DZ
 332), fou r t h- c e nt u r y s c r ip t u re on
v i s u a l i z at ionofb o d ygo d sa ndi nt e r iorc u lt i v at ion ,c lo s e l ya s s o c i at e dw it hH i g he s t

C l a r it y but i n it s old e r (out e r) for m pre c e d i n g t he re ve l at ion s . O n t he n at u re a nd

d at eoft het e x t ,s e eRo bi ne t19 93,55 Œ5 6 ;Mu g it a n i19 82 ;S c h ip p e r19 75 a ;S c h ip p e r

a nd Ve re l le n 2 0 0 4 , 9 6 Œ9 7. For p a r t i a l t r a n s l at ion s a nd s t ud i e s , s e e Ko h n 19 93,

181Œ18 8 ;K r ol l19 9 6 ;S a s o19 95.
Hu a n z h e nn e i q if a

¤˜…Û 	³
(M a s t e rHu a n z he n™sMe t ho dofI nt e r n a l
Qi ,

DZ
82 8 ,
Y J Q Q
6 0 .14 aŒ2 5 b a),at e x tonbre at h i n gt h atc ont a i n sapre f a c et h atme nt ion st heTi a n b a o

re i g n p e r io d (74 2 Œ755) of t he h i g h Ta n g . For a br i e f d i s c u s s ion , s e e M a s p e r o 19 81,

460 Œ 461.
Hu a s h a n s h i e r s h u i g o n g z o n g j u e
 ^ <2  ä  x
 (C ompre he n s i ve E x pl a n at ion of t he
Twe l ve S le e p E x e rc i s e s of Mou nt Hu a ; e d .
C h i f e n g s u i ,
 p p. 133 Œ153), a pre s e nt at ion
of t we l ve pic t u re s of s le e pi n g i m mor t a l s t o ge t he r w it h t he i r n a me s a nd p o e m s on

t he i ri n ne ra lc he m ic a lt r a nc ea c t i v it i e s .
I s h inp ˜
˘¨±³
(E s s e nt i a l Me d ic a l Me t ho d s , e d . X i nwe n fe n g , 19 76), a n i mp or t a nt me d ic a l
c omp e nd iu m by t he c ou r t phy s ic i a n Ta m b a no Ya s u yor i
o 	 ˘c
H
 (912Œ9 95). ˚e
t e x t w a s pre s e nt e d t o t he Ja p a ne s e e mp e r or i n 9 8 4 . E s p e c i a l l y it s l at e r c h a p t e r s fo c u s

on nou r i sh i ng l i fe: chapter 2 6 i s on fac ia l t re at ment s , ma g ic a l me t ho d s , a nd g r a i n

abs tent ion; chapter 27 de a l s w it h bre at h i ng te ch n ique s , ment a l c u lt iv at ion, he a l i ng

e x e rc i s e s , c lot h i n g , a nd t he a r r a n ge me nt of l i v i n g qu a r t e r s ; a nd c h a p t e r 2 8 pre s e nt s

m at e r i a l s on s e x u a l pr a c t ic e s (t r l . I s h i h a r a a nd L e v i 19 70 ; W i le 19 9 2). C h a p t e r s 29

a n d  3 0  t r e a t  d i e t s  a n d  t h e  w a y  o f  h e a l t h f u l  e a t i n g .  ˚ e  t e x t  i s  t r a n s l a t e d  i n  H s i a ,  Ve i t h ,

a n d  G e e r t s m a  19 8 6 .  F o r  i t s  r o l e  i n  t h e  J a p a n e s e  l o n g e v i t y  t r a d i t i o n ,  s e e  S a k a d e  19 8 9.
L a o j u n y a n g s h e n g j u e

Ô) XD 3 x
 (L ord L a o™s I n s t r uc t ion s on Nou r i s h i n g L i fe ,
DZ
 821),
a l at e Ta n g t e x t t h at c ont a i n s i n s t r uc t ion s on phy s ic a l e x e rc i s e s s uc h a s t he Fi ve

A n i m a l s ™ Fr ol ic a nd v i s u a l i z at ion pr a c t ic e s , s uc h a s s u r r ou nd i n g one s e l f w it h t he
fou rhe r a ld ica n i m a l s .Forabr i e fs u m m a r y,s e eKo h n19 9 8 ,13 0 Œ131.
L a o z i z h o n g j i n g

Ô W mŒ
 (C e nt r a l S c r ip t u re of L a o z i ,
DZ
 116 8), fou r t h- c e nt u r y m a nu a l
ont hev i s u a l i z at ionofb o d ygo d s .O nt heor i g i na ndh i s t or yoft het e x t ,s e eS c h ip -

p e r19 79.
Li e x i a nz h u a n
hØ ı
(I m mor t a l s ™Bio g r a ph i e s ,
DZ
29 4),ac ol le c t ionofs e ve nt ys hor ta c -
c ou nt soft hepr a c t ic e sa ndl i ve sofe a r l yi m mor t a l s ,a s s o c i at e dw it hL iuX i a n g
å{

(7 7Œ76
˙ .ˆ . ˇ .
).Ac omple t et r a n s l at ionw it hd e t a i le da n not at ioni sfou ndi nK a lt e n-
m a r k1953.
M a i s h u
g¼³
(C h a n ne l B o ok), m a nu s c r ip t u ne a r t he d at Z h a n g ji a s h a n f r om a t om b c lo s e d
i n18 6
˙.ˆ.ˇ
.  I t  o u t l i n e s  t h e  m a j o r  e n e r g y  c h a n n e l s  a s  k n o w n  a t  t h e  t i m e .  A  f u l l  t r a n s
-
l a t i o n  w i l l  a p p e a r  i n  L o  f o r t h c o m i n g .  ˚ e  t e x t  i s  e d i t e d  i n  We nw u  19 8 9 ;  I k a i  2 0 0 4 .
Ne iwa i g o n g t u s h u o j iy a o

…  ä y –
 (C ol le c t e d E s s e nt i a l s a nd I l lu s t r at e d D e s c r ip -
t ion s of I n ne r a nd O ut e r P r a c t ic e s ,
D a o z a n g j i n g h u a
2 .10), a Q i n g- d y n a s t y c ol le c-
t ion of v a r iou s t e x t s on phy s ic a l c u lt i v at ion , i nc lud i n g re g u l a r e x e rc i s e s for t he

s e a s on s ,t heFi veA n i m a l s ™Fr ol ic ,a ndme t ho d sat t r i but e dt ov a r iou si m mor t a l s .
Pe n g z u s h e s h e n g y a n g x i n g l u n
ˇ 2 ˇJ 3XD ¤ õ
 (P re s e r v i n g L i fe a nd Nou r i s h i n g I n ne r
Nat u rea sP r a c t ic e dbyPe n g z u ,
DZ
8 4 0),s hor ts u m m a r yofk e yat t it ud e sa ndpr a c-
t ic e sforlon gl i fes i m i l a rt ot he
Ya n g s h e n gy a o j i
a nda c c ord i n g l yd at e dt ot hefou r t h
c e n t u r y.
Q i a nj i n f a n g
O 	n±
 (P r ic e le s s P re s c r ip t ion s , e d . R e n m i n we i s he n g , 19 9 2), a ge ne r a l out-
l i neofme d ic a lme t ho d sa ndpre s c r ip t ion si nt h i r t y
j u a n
bySu nS i m i a o(5 81Œ 6 82).
It d i s c u s s e s ph a r m a c olo g ic a l t he r a p y (c h s . 2 Œ2 5), d i e t e t ic s (c h . 2 6), lon ge v it y t e c h-

n iqu e s(c h .27),pu l s ed i a g no s i s(c h .2 8),a c upu nc t u rea ndmox i bu s t ion(c h s .29 Œ3 0).

Age ne r a lout l i neoft heb o oki sfou ndi nUn s c hu ld19 85,18 Œ2 4 .˚ el a s tt woc h a p -

t e r sa ret r a n s l at e di nD e s p e u x19 87.Forad i s c u s s ionofit sd i e t e t ic s ,s e eE n ge l h a rdt

a ndHe mp e n19 9 7.
Q i a nj i n y a o f a n g

O 	n
Þ±
 (E s s e nt i a l P r ic e le s s P re s c r ip t ion s ,
DZ
 1163), i n n i ne t y-t h re e
ju a n
a nd2 32s e c t ion s ,am aj orme d ic a lc omp e nd iu mbySu nS i m i a o(5 81Œ 6 82).˚ e
t e x t c ont a i n s v a r iou s pre f a c e s a nd s ome a d d it ion s f r om S on g w r it e r s . It d e a l s w it h

t hef u l lc ont i n ge ntofme d ic a lme t ho d s ,fo c u s i n gp a r t ic u l a r l yond r u gt he r a p ya nd

d e d ic at i n gt h re e
ju a n
t olon gl i fepr a c t ic e s(c h s .81Œ 83).
Q i a nj i n y i f a n g
O 	n  ±
 (Sup ple me nt a r y P r ic e le s s P re s c r ip t ion s ; e d . R e n m i n we i s he n g ,
19 83), by Su n S i m i a o (5 81Œ 6 82), a not he r d e t a i le d me d ic a l c ol le c t ion , w it h one

c h a p t e r (c h . 12) on ﬁ Nou r i s h i n g I n ne r Nat u re .ﬂ It w a s e d it e d a nd re v i s e d i n t he

S on gd y n a s t y(S i v i n19 6 8 ,13 8).
Q u e g us h i q i
	¥ f  Û³
(Eliminat ingGra insa ndAbsorbing
Qi
),aM aw a n gdu it e x tonf a s t-
i n g by me a n s of bre at h i n g e x e rc i s e s . E d it e d i n
W e n w u ,
 it i s t r a n s l at e d i n H a r p e r
19 9 8 ,3 0 5 Œ3 0 9.
S h a n g q i n g wo z h o n g j u e
B Xˆ =m x
 (H ig hest Cla r it y I nst r uc t ions to Be Kept i n Ha nd ,
DZ

14 0), a set of i nst r uc t ions on physic a l pr ac t ices a nd v isu a l i z at ion a ssociated w it h t he

H ig hestCla r it yre velat ions.Ma nypa ssa gesappea ra lsoi nchapter10oft he
Z h e n™ g a o .

S h e n x i a n s h i q i j i n™g u i m i a o l u
XÀ Ø  Û 	nµ N
 ( Wond r ou s R e c ord of t he G old e n C a s -
k e t on t he S pi r it I m mor t a l s ™ P r a c t ic e of E at i n g
Qi ,

DZ
 83 6), a s c r i b e d t o M a s t e r
Ji n g l i
ú³
or Ji n g he i
³ Ł
 w ho s up p o s e d l y l i ve d i n t he fou r t h c e nt u r y. ˚ e t e x t
m ay b e a Ta n g c ompi l at ion but i n c ont e nt s pre d at e s t he Su i . S e e L o on 19 8 4 , 13 0 ;
S c h ip p e ra ndVe re l le n2 0 0 4 ,355.Amo d e r nC h i ne s epre s e nt at ionofit spr a c t ic e si s

fou ndi nM a19 9 9.
S h e sh e ngz u a nlu

ˇJ 3ˇ

(C ompre he n s i veR e c ordonP re s e r v i n gL i fe ,
DZ
578),ac ol le c-
t ion of lon ge v it y me t ho d s by Wa n g Z hon gqiu
ÆXË³
of t he m id-Ta n g . ˚ e t e x t i s
t r a n s l at e dp a r t l yi nHu a n ga ndWu r m br a nd19 87,2 :75 Œ9 0 .
S h e y a n g l u n
ˇJXD õ
 (O n P re s e r v i n g a nd Nou r i s h i n g [L i fe],
DZ
 8 41), by Su n S i m i a o
(5 81Œ 6 82), a n a c c ou nt of d i e t a r y a nd ot he r he a lt h me t ho d s for e a c h of t he t we l ve

mont h soft heye a r.
S h iw e n
<
³
( Te n Q u e s t ion s), a M aw a n gdu i me d ic a l m a nu s c r ip t on lon ge v it y pr a c t ic e s .
Iti st r a n s l at e di nH a r p e r19 9 8 ,3 85 Œ 411.Foras t ud y,s e eE n ge l h a rdt2 0 0 0 .
S i j i d i a o s h e z h e l u

q ó ˇJ ´
 (R e c ord of H a r mon i z i n g a nd B a l a nc i n g i n Ac c ord a nc e
w it h t he Fou r S e a s on s ; e d .
Ne iwa i g o n g t u s h u o j iy a o,
 p p. 8 9 Œ131. C lo s e l y re s e m-
bl i n g e a r l i e r s e a s on a l i n s t r uc t ion s by Su n S i m i a o, it out l i ne s how t o k e e p t he or-

g a n she a lt hymont hbymont h .
Ta i s h a n gy a n g s h e n gt a i x iq ij i n g
œBXD3
¼™ÛŒ
(H i g he s tQ iS c r ip t u reonNou r i s h i n g
L i fe t h r ou g h E m br yo R e s pi r at ion ,
DZ
 819), a Ta n g t e x t on
qi
 a b s or p t ion a nd v i s u-
a l i z at ion of e ne r g i e s i n a c c ord a nc e w it h d a i l y c yc le s . It i s t r a n s l at e d a nd d i s c u s s e d

i nJa c k ow ic z2 0 03.
Ta iw ux i a n s h e n gf u q if a

œ ¤c 3 Ú Û
(M a s t e rTa iw u™sMe t ho dof
Qi
-A b s or p t i on ,
DZ

82 4 ,
Yu nj iq i q i a n
59. 8 b Œ10 a),a l le ge d l ybyM a s t e rTa iw u ,ot he r w i s eu n k now n ,w ho
me ta ni m mor t a lf r omMou ntL uof udu r i n gt heD a l ip e r io d(76 6 Œ7 79).Itc ont a i n s

s i m i l a rme t ho d sa st he
Hu a n z h e nn e i q if a .

Ti a n x i a z h i d a o t a n
ı @ß  ë³
(D i s c u s s ion of t he Pe r fe c t Way i n A l l u nd e r He ave n), a
M aw a n gdu i me d ic a l t e x t on w ay s t o a l i g n one s e l f w it h t he D a o. It i s t r a n s l at e d i n

H a r p e r19 9 8 ,4 2 5 Œ 4 3 8 .
Wu q i nw ug o n g f at u s h u o
v– X ä 	 y –
(I l lu s t r at e dE x pl a n at ionofFi veA n i m a lD a nc e
P r a c t ic e ; e d .
Ne iwa i g o n g t u s h u o j iy a o,
 p p. 183 Œ19 8), a n i l lu s t r at e d out l i ne of t he
Fi veA n i m a l s ,Fr ol ice s p e c i a l l yforwome n .
X i u z h e ns h i s h u

% ˜< ¼
( Te nB o ok sont heCu lt i v at ionofPe r fe c t ion ,
DZ
2 63),a ne x t e n-
s i vec omp e nd iu mi nt e n
ju a n
t h atd at e sf r omt het h i r t e e nt ht ofou r t e e nt hc e nt u r i e s
a ndc ol le c t sv a r iou sm at e r i a l sont hepr a c t ic eoflon ge v it ya ndi n ne ra lc he my,
X iwa n g m u b a o s h e n q i j u j i n g
 ( ˚ e Q u e e n Mot he r ™s S c r ip t u re on Tre a s u r i n g t he S pi r it
W he t he rR i s i n gorR e s t i n g ,
DZ
1319),a nde a r l yS h a n gqi n gd o c u me ntt h atm at c he s
c e r t a i n p a s s a ge s i n t he
Z h e n™ g a o .
 It fo c uc e s on he a lt h m a i nt e n a nc e a nd out l i ne s
d a i l yre g i me n sa nds e l f-m a s s a ge s .Forabr i e fd e s c r ip t ion ,s e eD e s p e u x19 8 9.
Xu x i an z hu an

ˇ[ Øı
 (Supplement a r y I m mor t a ls™ Biog r aph ies ,
DZ
 295), by S he n Fe n
§¶
of t he Five D y na st ies (tent h cent .), a col lec t ion of t h i r t y-si x i m mor t a ls™ biog r aph ies

a r r a n g e d  a c c o r d i n g  t o  t h e i r  a s c e n s i o n  m e t h o d .  F o r  m o r e  d e t a i l s ,  s e e  Pe n n y  2 0 0 0 ,  1 21.

Ya n g s h e n gf a n g

XD 3±
(R e c ip e sforNou r i s h i n gL i fe),aM aw a n gdu ime d ic a lt e x tonv a r i-
ou slon ge v it yt e c h n iqu e s .Iti st r a n s l at e di nH a r p e r19 9 8 ,32 8 Œ3 62 .
Ya n g s h e n g y a o j i
XD3
Þ…³
(L on g L i fe C omp e nd iu m ; lo s t), at t r i but e d t o t he
Li e z i
c o m
-
me nt at or Z h a n g Z h a n

M‹
 of t he fou r t h c e nt u r y. A l re a d y l i s t e d by t it le i n G e
Hon g l i br a r y c at a lo g , t he t e x t w a s lo s t a ˝ e r t he m id-Ta n g . A m a i n s ou rc e of f r a g-
me nt si st heJa p a ne s eme d ic a lc omp e nd iu m
I s h imp o.
Fors t ud i e s ,s e eS a k a d e19 8 6 a ,
D e s p e u x 19 8 9. A c omple t e c ompi l at ion a nd t r a n s l at ion of f r a g me nt s i s fou nd i n

Stei n1999.
Ya n g x i n g y a n m i n g l u

XD¤ ‘ N
 (O n Nou r i s h i n g I n ne r Nat u re a nd E x t e nd i n g L i fe ,
DZ

83 8 ;
Yu nj iq i q i a n
32 .1aŒ2 4 b),ac ol le c t ionoflon g-l i fepr a c t ic e si ns i xs e c t ion sa s s o -
c i at e d e it he r w it h Ta o Hon g ji n g (4 5 6 Œ53 6) or Su n S i m i a o (5 81Œ 6 82). Fr om re fe r-

e nc e s i n t he t e x t a nd ove r a l l s t y le , it i s l i k e l y of t he e a r l y Ta n g a nd m ay we l l h ave

b e e n c ompi le d by Su n™s d i s c iple s . It s s e c t ion s on d i e t a nd ge ne r a l pre c aut ion s a re

t r a n s l at e d i n Sw it k i n 19 87. A c omple t e a n not at e d Ja p a ne s e re nd it ion i s fou nd i n

Mu g it a n i19 87.
Ya n sh ou c hi shu

‘ ‡ ç¼
 (R e d B o ok of M a s t e r Ya n s hou ,
DZ
 87 7), a s e t of i n s t r uc t ion s on
p h y s i c a l  p r a c t i c e s  a n d  v i s u a l i z a t i o n  a s s o c i a t e d  w i t h  t h e  H i g h e s t  C l a r i t y  r e v e l a t i o n s .
Yi j i n j i n g
(S i ne w s Tr a n s for m at ion C l a s s ic , e d .
Ne iwa i g o n g t u s h u o j iy a o,
 p p. 2 67Œ29 2), a
t re at i s e out l i n i n g t we l ve e x e rc i s e s t o s t re n g t he n t e nd on s a nd l i g a me nt s . ˚ e t e x t

h a s a p p e a re d i n v a r iou s e d it ion s (a nd w it h i nc re a s i n g l y more a nc i e nt pre f a c e s)

s i nc et hes e ve nt e e nt hc e nt u r y.Iti st r a n s l at e di nB e r k19 8 6 ,14 8 Œ151.
Yi n s h u
§¼
(St re tchB o ok),ma nu s c r iptu ne a r t he datZ ha ng jiasha nf romatombc los e di n
18 6
˙.ˆ.ˇ .
It out l i ne s t he m ajor e ne r g y c h a n ne l s a s k now n at t he t i me . A f u l l t r a n s l a
-
t i o n  w i l l  a p p e a r  i n  L o  f o r t h c o m i n g .  ˚ e  t e x t  i s  e d i t e d  i n  We nw u  19 8 9 ;  I k a i  2 0 0 4 .
Z h e n™ g a o
˜ƒ
 (D e c l a r at ion s of t he Pe r fe c t e d ,
DZ
 1016), a m aj or c ol le c t ion of H i g he s t
C l a r it yd o c u me nt sa ndre ve l at ionbyt he˜ r s tp at r i a rc hoft hes c ho ol ,Ta oHon g ji n g

(4 5 6 Œ53 6), d at e d t o 5 0 0 . ˚ e t e x t h a s h a s b e e n s t ud i e d e x t e n s i ve l y by Ja p a ne s e

s c hol a r s . S e e I s h i i 19 9 0 ; K a m it s u k a 19 9 9 ; Mu g it a n i 19 91; Yo s h i k aw a 19 9 2 , 19 9 8 .

ForWe s t e r ns t ud i e s ,s e eRo bi ne t19 8 4 .
Z h e n z h o n gj i
Þm Œ
(P i l low b o okR e c ord ,
DZ
837,
Yu nj iq i q i a n
33.1aŒ12 a),ac ol le c t ionof
lon ge v it y t e c h n iqu e s i n ˜ ve s e c t ion s by Su n S i m i a o (5 81Œ 6 82). For a s t ud y, s e e E n-

ge l h a rdt19 8 9.
Z h iy a nz o n g
ßâ  ³
(C ol le c t ionofPe r fe c tWord s ;
DZ
1033),byFa nYou r a n

Ã'ñ ¥
,al at e
Ta n g wor k on nou r i s h i n g l i fe , c ont a i n i n g nu me r ou s f r a g me nt s a nd c it at ion s or

e a r l i e r wor k s . A t hor ou g h s t ud y i s fou nd i n Yo s h iok a 19 67. ˚ e ﬁE x e rc i s e ﬂ s e c t ion

i st r a n s l at e di nHu a n ga ndWu r m br a nd19 87,2 : 4 0 Œ 4 6 .
Z h u b i n g y u a n h o u l u n
XÆ -" õ³
(O r i g i n s a nd Sy mp t om s of Me d ic a l D i s ord e r s ; e d .
We i s he n gc hu b a n s he),c ompi le dup oni mp e r i a lc om m a ndbyC h a oYu a n f a n ge ta l .

a nd pre s e nt e d t o t he e mp e r or i n 610 . It i s t he ˜ r s t C h i ne s e me d ic a l t e x t t o i nc lud e

lon ge v it y me t ho d s for v a r iou s d i s e a s e s , w h ic h a re c l a s s i ˜ e d a c c ord i n g t o s y mp -

t om s . A re c e nt C h i ne s e s t ud y i s fou nd i n D i n g 19 93. A t r a n s l at ion i nt o Fre nc h a p -

p e a r si nD e s p e u xa ndO br i n ge r19 9 7.

Z h u x i a n d a o y i n t u
XÆ Ø — §y
 (I l lu s t r at e d E x e rc i s e s of t he Va r iou s I m mor t a l s , e d . Ne i-
w a i gon g t u s huo, p p. 1Œ 8 6), a s e r i e s of i m mor t a l s s how i n g he a l i n g e x e rc i s e s w it h
e x pl a n at ion s .
Zun sh e ng baji an

3 6 $×
 (E i g ht Fol io s on Honor i n g L i fe), a lon ge v it y m a nu a l by
G a ol i a nS he n f u
Ï·
áÉ³
oft hel at eM i n gd y n a s t y.Tr a n s l at e dbyJo h nD ud ge on ,it
i sfou ndt o d ayi nB e r k19 8 6 ,19 Œ 47.
Zu o wa n g  l u n

D qõ
(O nS it t i n gi nO bl i v ion ,
DZ
103 6),byS i m aC he n g z he n(6 41Œ735),a
for m a l t e x t b a s e d on a n i n s c r ip t ion d at e d 829. It pre s e nt s a n out l i ne of s e ve n s t e p s

t h at c a n b e at t a i ne d i n D a oi s t me d it at ion , i nc lud i n g t he s uc c e s s f u l i nt e rc e p t ion of

k a r m ic c au s e s , c ont r ol ove r t he m i nd , a d e t a c h me nt f r om t he a ˛ a i r s of ord i n a r y

l i fe ,au nd e r s t a nd i n gv i s ionofw h atl i fea ndd e at ha rea l la b out ,a ndas e n s eofone -

ne s sw it ht heD a o.At r a n s l at iona nds t ud yi sfou ndi nKo h n19 87.

B i b l io g r a p h y
A l l a n ,S a r a h ,a ndC r i s pi nW i l l i a m s ,e d s .2 0 0 0 .
˜eGuodianL a ozi .
B erkele y :S o c ie t yfort he
S t ud yofE a r l yC h i n aa ndI n s t it ut eofE a s tA s i a nS t ud i e s ,Un i ve r s it yofC a l i for n i a .
A me s , Ro ge r. 19 83.
˜ e Ar t o f R u l e r s h i p: A S t u dy i n An c i e n t C h i n e s e Po l i t i c a l ˜ o u g h t .

Honolu lu :Un i ve r s it yofH aw a i ‚ iP re s s .
A nd e r s e n , Pou l . 19 8 0 .
˜ e Me t h o d o f Ho l d i n g t h e ˜ re e O n e s .
 L ond on a nd M a l mo: Cu r-
z onP re s s .
A r t hu r, S h aw n . 2 0 0 6 . ﬁL i fe w it hout G r a i n s :
B i g u
a nd t he D a oi s t B o d y.ﬂ I n
D a o i s t B o dy
Cu lt ivat i o n ,
e d it e dbyL i v i aKo h n ,91Œ12 2 .M a gd a le n a ,N . M . :˜ re eP i ne sP re s s .
B a ld r i a n-Hu s s e i n , Fa r z e e n . 19 8 4 .
P ro c é d é s s e c re t s d u j o y a u m a g i q u e .
 Pa r i s : L e s D e u x
Oc é a ns .
ŠŠŠ. 19 9 0 . ﬁI n ne r A lc he my : Not e s on t he O r i g i n a nd t he Us e of t he Te r m
ne id an
.ﬂ

C a hie r sd ™E x t rê m e -A s ie
5 : 16 3 Œ 1 9 0 .
B a r re t t ,T.H .19 8 0 .ﬁO nt heTr a n s m i s s ionoft he
S h e nt z u
a ndoft he
Ya ng - s h e ngya o - c h i .
ﬂ
Jo u r n a lo ft h eR o y a lA s i a t i cS o c i e t y
 2 : 16 8 Œ 1 7 6 .
ŠŠŠ. 19 9 6 .
Ta o i s m u n d e r t h e T ™a n g : R e l i g i o n a n d E m p i re d u r i n g t h e G o l d e n Ag e o f C h i -
n e s eHi s t o r y.
L ond on :We l l s we e pP re s s .
B e c k e r, Ro b e r t O. , a nd G a r y S he ld on . 19 85.
˜ e B o dy E l e c t r i c : E l e c t ro m a g n e t i s m a n d t h e
Fo u n d a t i o no fLi f e .
Ne wYor k :W i l l i a mMor r ow.
B e n n , C h a r le s . 2 0 0 2 .
C h i n a™s G o l d e n Ag e : Eve r y d ay Li f e i n t h e Ta n g D y n a s t y.
 Ne w Yor k :
O x fordUn i ve r s it yP re s s .
B e r k , W i l l i a m R . 19 8 6 [18 95].
C h i n e s e He a l i n g Ar t s: In t e r n a l Ku n g -Fu .
 B u r b a n k , C a l i f . :
Un iqu eP u bl ic at ion s .
B e r k ow it z ,A l a nJ.19 8 9.ﬁPat t e r n sofR e c lu s ioni nE a r l ya ndMe d i e v a lC h i n a .ﬂPh . D.D i s s . ,
Un i ve r s it yofWa s h i n g t on ,S e at t le .
Bid l a c k ,B e d e .2 0 0 6 .ﬁ Ta ijiQ u a n :For m s ,V i s ion s ,a ndE ˚ e c t s .ﬂI n
D a o i s tB o dyC u l t iva t i o n ,

e d it e dbyL i v i aKo h n ,179 Œ2 0 2 .M a gd a le n a ,N . M . :˜ re eP i ne sP re s s .
Br om a n , Swe n . 19 78 . ﬁE i g ht I m mor t a l s C r o s s i n g t he S e a .ﬂ
B u l l e t i n o f t h e Mu s e u m o f Fa r
E a s t e r nAn t i q u i t i e s
 5 0 : 2 5 Œ 4 3 .
C a h i l l ,Su z a n ne .19 85.ﬁ S e xa ndt heSup e r n at u r a li nMe d i e v a lC h i n a :C a nt o sont heTr a n-
s c e nd e nt W ho P re s id e s O ve r t he R i ve r.ﬂ
Jo u r n a l o f t h e Am e r i c a n O r i e n t a l S o c i e t y

105:19 7Œ2 2 0.
C a mp a ny,Ro b e r tF.2 0 0 2 .
ToLivea sLonga sHeavenandEar th:ATran slationandStudyofGe
H o n g ™s
Tr a d i t i o n s  o f  D i v i n e  Tr a n s c e n d e nt s .  B e r k e l e y :  Un i v e r s i t y  o f  C a l i f o r n i a  P r e s s .

C e d z ic h , Ur s u l a-A n ge l i k a . 19 87. ﬁD a s R it u a l d e r H i m me l s me i s t e r i m S pi e ge l f r ü he r
Q u e l le n .ﬂPh . D.D i s s . ,Un i ve r s it yofWü r z bu r g .
C h a n ,A l a n .19 91.
TwoVi s i o n so ft h eWay :AS t u dyo ft h eWa n gP ia n dt h eHo - s h a n g - k u n g
C o m m e n t a r i e so nt h e
L a o z i .A l b a ny :S t at eUn i ve r s it yofNe wYor kP re s s .
C h a n g , M a r i a H s i a . 2 0 0 4 .
Fa l u n g o n g : ˜ e E n d o f D ay s .
 Ne w H ave n , C on n . : Ya le Un i ve r-
s it yP re s s .
C h au , Ad a m Yu e t . 2 0 0 5.
Mi ra c u l o u s R e s p o n s e : D o i n g Po p u l a r R e l i g i o n i n C o n t e m p o ra r y
China .
S t a n ford ,C a l i f . :S t a n fordUn i ve r s it yP re s s .
C he n B a n g hu a i
«ö
â
. 19 82 . ﬁ Z h a n g uo ‚X i n gqi y u m i n g ™ k a o s h i ﬂ
³ ‘
 é Û / ® Õ â
.
G uw e n z iy a nj i u

ò ®W
ﬂ Ò³
20 :4 85 Œ576.
C he n ,E l le nM a r i e .19 74 .ﬁ Ta oa st heG re atMot he ra ndt heI n ˛u e nc eofMot he r l yL ovei n
t heS h a pi n gofC h i ne s ePh i lo s ophy.ﬂ
Hi s t o r yo fR e l i g i o n s
 14 : 5 1 Œ 6 5 .
C he n , Na nc y N . 2 0 03.
B re a t h i n g S p a c e s: Q i g o n g , Ps y c h i a t r y, a n d He a l i n g i n C h i n a .
 Ne w
Yor k :C olu m bi aUn i ve r s it yP re s s .
C he nY i n g n i n g
TGKÇ ˆv
.2 0 0 0 .
D a o j i a oy uy a n g s h e n g

™ˆS I' 3
.B e iji n g :Hu awe n .
C h i a , M a nt a k . 19 9 9.
Ta o Yi n : E x e rc i s e s f o r R e v i t a l i z a t i o n , He a l t h , a n d L o n g e v i t y,
 ed ited
byD e n n i sHu nt i n g t ona ndL e eHold e n .C h i a n gM a i :Un i ve r s a lTa oP u bl ic at ion s .
ŠŠŠ. 2 0 03.
Ta o i s t C o s m i c He a l i n g : C h i Ku n g C o l o r He a l i n g P r i n c i p l e s f o r D e t ox i ˚ c a t i o n
a n dR e j uve n a t i o n .
Ro c he s t e r,Vt . :D e s t i nyB o ok s .
ŠŠŠ. 2 0 0 5.
E n e r g y B a l a n c e t h ro u g h t h e Ta o : E x e rc i s e s f o r C u l t iva t i n g Yi n E n e r g y.
 Ro c h-
e s t e r,Vt . :D e s t i nyB o ok s .
ŠŠŠ , a nd M a ne e w a n C h i a . 19 93.
Awa k e n He a l i n g Li g h t o f t h e Ta o.
 Hu nt i n g t on , N .Y. :
He a l i n gTa oB o ok s .
ŠŠŠ. 19 9 4 . ﬁ Ta o -I n : R e g a i n i n g a Yout h f u l B o d y.ﬂ V id e o pre s e nt at ion . 2 c a s s e t t e s . D u n-
s more ,Pe n n . :I nt e r n at ion a lHe a l i n gD a o.
C h iu , M a r t h a L i . 19 8 6 . ﬁM i nd , B o d y, a nd I l l ne s s i n a C h i ne s e Me d ic a l Tr a d it ion .ﬂ Ph . D.
D i s s e r t at ion ,H a r v a rdUn i ve r s it y.
C hopr a ,D e e p a k .19 93.
Ag e l e s sB o dy,Ti m e l e s sMi n d :˜ eQ u a n t u mA l t e r n a t ivet oG ro w i n g
Ol d .
Ne wYor k :H a r monyB o ok s .
C hu ,Va le nt i n .19 93.
˜ eYi n -Ya n gB u t t e r ˛y.
Ne wYor k :P ut n a m .
C i bi k ,Te dJ.2 0 03.
Ai rPa s s a g e s:S u r v iv i n gA s t h m aNa t u ra l ly.
L e e c h bu r g ,Pe n n . :O a kTre e
P roduc t ions .
C le a r y, ˜ om a s . 19 87.
Un d e r s t a n d i n g R e a l i t y : A Ta o i s t A l c h e m i c a l C l a s s i c b y C h a n g Po -
t u an .
Honolu lu :Un i ve r s it yofH aw a i ‚ iP re s s .
ŠŠŠ. 19 9 2 .
˜ e S e c re t o f t h e G o l d e n F l o w e r : ˜ e C l a s s i c C h i n e s e B o o k o f Li f e .
 S a n Fr a n-
c i s c o:H a r p e r.
C o he n ,Ke n ne t hS .19 9 7.
˜ eWayo fQ i g o n g :˜ eAr ta n dS c i e n c eo fC h i n e s eE n e r g yHe a l -
i n g.
Ne wYor k :B a l l a nt i ne .
C op e ,S t e phe n .2 0 0 0 .
Yo g aa n dt h eQ u e s tf o rTr u eS e l f.
Ne wYor k :B a nt a m .
D a r g a , M a r t i n a . 19 9 9.
D a s a l c h e m i s t i s c h e B u c h vo n i n n e re m We s e n u n d L e b e n s e n e r g i e :
X i n g m i n gg u i z h i .
Mu n ic h :D i e d e r ic h s .

D av i s ,B a r b a r a .2 0 0 4 .
˜ eTa i j iq u a nC l a s s i c s:AnAn n o t a t e dTra n s l a t i o n .
B e r k e le y,C a l i f . :
Nor t hAt l a nt icB o ok s .
D e Me ye r, Ja n . 2 0 0 6 .
Wu Yu n™s Way : Li f e a n d Wo r k s o f a n E i g h t h - C e n t u r y D a o i s t M a s t e r.

L e id e n :E .Br i l l .
D e s p e u x , C at he r i ne . 19 79.
Z h a o B i z h e n : Tra i t é d ™a l c h i m i e e t d e p hy s i o l o g i e t a o ï s t e .
 Pa r i s :
G u yTré d a n i e l .
ŠŠŠ.19 87.
P ré s c r i pt i o n sd ™a c u p o n c t u reva l a n tm i l l eo n c e sd ™o r.
Pa r i s :G u yTré d a n i e l .
ŠŠŠ. 19 8 8 .
L a m o é l l e d u p h é n i x ro u g e : S a n t é e t l o n g u e v i e d a n s l a C h i n e d u s e i z i é m e
s i è cl e .
Pa r i s :E d it ion sTré d a n i e l .
ŠŠŠ. 19 8 9. ﬁGy m n a s t ic s : ˜ e A nc i e nt Tr a d it ion .ﬂ I n
Ta o i s t Me d i t a t i o n a n d L o n g e v i t y
Techniques,
 e d it e d by L i v i a Ko h n , 2 2 3 Œ2 61. A n n A r b or : Un i ve r s it y of M ic h i g a n ,
C e nt e rforC h i ne s eS t ud i e sP u bl ic at ion s .
ŠŠŠ. 19 95. ﬁL™e x pi r at ion d e s s i x s ou ˝ e s d ™a prè s le s s ou rc e s du C a non t a oïqu e : Un pr o -
c é d éc l a s s iqu eduQ i gon g .ﬂI n
Ho m m a g eaKwo n gHi n gFo o n :E t u d e sd ™ h i s t o i rec u l -
t u re l l e d e l a C h i n e ,
 e d it e d by Je a n-P i e r re D i é ny, 129 Œ163. Pa r i s : C ol lè ge du Fr a nc e ,
I n s t it utd e sH aut e sE t ud e sC h i noi s e s .
ŠŠŠ.2 0 0 4 .ﬁL ag y m n a s t iqu e
d a o y in
 d a n s  l a  C h i n e  a n c i e n n e .ﬂ
Et u d e sc hinoi s e s
 2 3 : 4 5 Œ 8 6 .
ŠŠŠ.2 0 0 6 .ﬁ ˜ eS i xHe a l i n gBre at h s .ﬂI n
D a o i s tB o dyC u l t iva t i o n ,
e d it e dbyL i v i aKo h n ,
37Œ 67.M a gd a le n a ,N . M . :˜ re eP i ne sP re s s .
ŠŠŠ ,a ndL i v i aKo h n .2 0 03.
Wo m e ni nD a o i s m .
C a m br id ge ,M a s s . :˜ re eP i ne sP re s s .
ŠŠŠ , a nd Fre d e r ic O br i n ge r, e d s . 19 9 7.
L a m a l a d i e d a n s l a C h i n e m é d i é va l e : L a t o u x .

Pa r i s :E d it ion sL™ H a r m at t a n .
D eWo s k i n , Ke n ne t h J. 19 83.
D o c t o r s , D iv i n e r s , a n d M a g i c i a n s o f An c i e n t C h i n a .
 Ne w
Yor k :C olu m bi aUn i ve r s it yP re s s
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C a h i e r s
d ™E x t rê m e -A s ie
 8 : 4 1Œ 5 8 .
Di kot ter,Fr a n k .19 98 .ﬁHa i r yB a rba r ia n s ,Fu r r yP r i mate s ,a ndWi ldMen :Me d ic a lS c ienc e
a nd Cu lt u r a l R e pre s e nt at ion s of H a i r i n C h i n a .ﬂ I n
Ha i r : It s Po w e r a n d Me a n i n g i n
A s i a n Cu lt u re s ,
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Un i v e r s i t y  o f  N e w  Yo r k  P r e s s .
D i n g G u a n gd i
-`
í
. 19 93.
Z h u b i n g y u a n h o u l u n y a n g s h e n g f a n g d a o y i n f a y a nj i u
XÆ
-"õXD3±—§
ﬂÒ
.B e iji n g :We i s he n gc hu b a n s he .
E b e r h a rd ,Wol f r a m .19 4 9.
D a oTo b a -R e i c hNo rd c h i n a s .
L e id e n :E .Br i l l .
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En c o u nt e r sw ithQ i :E x pl o r ingC hin e s eMe d i c in e .
 N e w  Yo r k :  N o r t o n .
E l i a d e ,M i rc e a .19 69.
Pa t a nj a l ia n dYo g a .
Ne wYor k :Fu n ka ndWa g n a l l s .
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D i e k l a s s i s c h e Tra d i t i o n d e r Q i -Ü b u n g e n . E i n e D a r s t e l l u n g a n h a n d d e s
Ta n g - z e i t l i c h e nTe x t e sFu q ij i n g y il u nvo nS i m aC h e n g z h e n .
Wie s baden :Fr a n zStei ner.
ŠŠŠ. 19 8 9. ﬁ
Qi
 for L i fe : L on ge v it y i n t he Ta n g .ﬂ I n
Ta o i s t Me d i t a t i o n a n d L o n g e v i t y
Techniques,
 e d it e d by L i v i a Ko h n , 2 63 Œ29 4 . A n n A r b or : Un i ve r s it y of M ic h i g a n ,
C e nt e rforC h i ne s eS t ud i e sP u bl ic at ion s .
ŠŠŠ.19 9 6 .ﬁ Z u rB e d e ut u n gd e rAt mu n gi mQ i gon g .ﬂ
C h i n e s i s c h eMe d i z i n
1 : 17Œ 2 3 .

ŠŠŠ. 19 9 8 . ﬁ Ne u e a rc h ä olo g i s c he Fu nd e z u r L e it b a h nt he or i e .ﬂ
C h i n e s i s c h e Me d i z i n

3 : 9 3 Œ1 0 0 .
ŠŠŠ. 2 0 0 0 . ﬁL on ge v it y Te c h n iqu e s a nd C h i ne s e Me d ic i ne .ﬂ I n
D a oi s m Han dbo o k ,
 ed i
-
t e dbyL i v i aKo h n ,74 Œ10 8 .L e id e n :E .Br i l l .
ŠŠŠ. 2 0 01. ﬁ
D a o y i n t u
 u nd
Yi n s h u :
 Ne u e E r k e n nt n i s s e ü b e r d i e Ü bu n ge n z u r L e b e n s -
p˛ e gei nd e rf r ü he nH a n-Z e it .ﬂ
Mo n u m e n t aS e r i c a
 4 9 : 2 1 3 Œ2 2 6 .
ŠŠŠ , a nd C a r l-He r m a n n He mp e n . 19 9 7.
C h i n e s i s c h e D i e t a e t i k .
 Mu n ic h : Ur b a n a nd
S c hw a r z enb er g .
E s p o s it o, Mon ic a . 19 9 8 . ﬁ ˜ e D i ˚ e re nt Ve r s ion s of t he
S e c re t o f t h e G o l d e n F l o w e r
 a nd
˜ e i r R e l at ion s h ip w it h t he L on g me n S c ho ol .ﬂ
Tra n s a c t i o n s o f t h e In t e r n a t i o n a l
C o nf e re n c eo fE a s t e r nS t u d i e s
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Fa r h i ,D on n a .19 9 6 .
˜ eB re a t h i n gB o o k .
Ne wYor k :He n r yHolt .
ŠŠŠ .  2 0 0 0 .
Yo g a  M i n d ,  B o d y,  a n d  S p i r i t :  A  R e t u r n  t o  W h o l e n e s s .
 N e w  Yo r k :  H e n r y  H o l t .
ŠŠŠ.2 0 03.
B r i n g i n gYo g at oLi f e .
S a nFr a nc i s c o:H a r p e r.
Fe i n s t e i n , D av id ; D on n a E d e n ; a nd G a r y C r a i g . 2 0 0 5.
˜ e P ro m i s e o f E n e r g y Ps y c h o l o g y.

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B o dya n dM a t u reB e h av i o r.
Ne wYor k :I nt e r n at ion a lUn i ve r-
sit iesPress.
ŠŠŠ.19 72 .
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S a nFr a nc i s c o:H a r p e r C ol l i n s .
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˜ e Yo g a Tra d i t i o n : It s Hi s t o r y, Li t e ra t u re , Ph i l o s o p hy a n d P ra c-
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B a r b a r i a nB e d s:˜ eO r i g i no ft h eC h a i ri nC h i n a .
L ond on :C re s s e t
Press.
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B re a t h eWe l l ,B eWe l l .
Ne wYor k :Jo h nW i le ya ndS on s .
Fu k u n a g aM it s uji
XÂ ) `ù
.19 73.ﬁD ˙ k y ˙n iok e r uk a g a m it ok e nﬂ
³
™ W5 W W˙WU ˇ¹ W2
.
T˝ h ˝g a k u h ˝

ß±‡ô³
4 5 : 5 9 Œ1 2 0 .
G a c h , M ic h a e l R e e d , a nd B e t h A n n He n n i n g . 2 0 0 4 .
Ac u p re s s u re f o r E m o t i o n a l He a l i n g.

Ne wYor k :B a nt a m .
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Ac u -Yo g a : S e l f He l p Te c h n i q u e s t o R e l i e ve Te n s i o n .
 Ne w
Yor k :Ja p a nP u bl ic at ion s .
G a l a m b o s ,I m re .2 0 0 6 .
O r t h o g ra p hyo fE a r lyC h i n e s eWr i t i n g :Ev i d e n c ef ro mNe wlyE x c a -
vate dMa nu s c r i pt s .
B ud a p e s t ,Hu n g a r y :E öt vö sL or á ndUn i ve r s it y.
G a l lo,Fre d ,e d .2 0 0 4 .
E n e r g yPs y c h o l o g yi nPs y c h o t h e ra p y.
Ne wYor k :Nor t on .
G a o D a lu n
Ï U)
. 19 95.
Z h a n g j i a s h a n h a nj i a n y i n s h u y a nj i u

M n ^ ç á §¼
ﬂ Ò
.
C he n gdu :B a s hus hu s he .
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Fe ,N . M . :B e a ra ndC omp a ny.
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˜ eMo n a s t e r yo fJa d eMo u n t a i n .
L ond on :Jo h nMu r r ay.
G r a h a m ,A .C .19 6 0 .
˜ eB o o ko fLi e h - t z u .
L ond on :A .Mu r r ay.
ŠŠŠ.19 8 6 .
C h u a n g - t z u :˜ eIn n e rC h a pt e r s .
L ond on :A l le na ndUnw i n .
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2vol s .Pa r i s :F.A lc a n .
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G r o ot a e r s , W i l le m . 1952 . ﬁ ˜ e H a g io g r a phy of t he C h i ne s e G o d H s ü a n-w u .ﬂ
A s i anFol k
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l o reS t u d i e s
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C re a t i o no ft h eG o d s .
2vol s .B e iji n g :Ne wWor ldP re s s .
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D a s S h e n - h s i e n - c h u a n u n d d a s E r s c h e i n u n g s b i l d e i n e s H s i e n .

Fr a n k f u r t :Pe t e rL a n g .
H a c k m a n n ,He i n r ic h .19 2 0 .ﬁD i eMönc h s re ge l nd e sK lo s t e r t a oi s mu s .ﬂ
O s t a s i a t i s c h eZ e i t-
schr i˙
8 :141Œ170 .
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8,ó
˘
, e d . 2 0 0 5.
Wu x i a n g j i
¤
„…
. Vol . 2 . Hon g Kon g : H a n S i n Ton g
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˜ eB o dyo fLi f e .
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He a l t h .
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M a s s a g e˜ e ra p yJo u r n a l ,
Fa l l ,3 Œ10 .
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C a hie r sd ™E x t rê m e -A s ie
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H a r p e r,D on a ld .19 82 .ﬁ ˜ e
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L a oz i
Va ndWa r r i n gS t at e sM a c r o biot icHy g i e ne .ﬂ
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Ha r va rd Jo u r n a l o f
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 B e r l i n :
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L a o -Tz u :Te -Ta oc h i n g.
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a tG u o d i a n .
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c i n e i n An c i e n t C h i n a a n d Ja p a n : Ya s uy o r i Ta m b a™s
Ish i mp
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ve r s it yP re s s .
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ü X6 XÁł
. 19 95. ﬁK˙r y ˙ C h˙ k a s a n k a n k e n My a k u s ho t o I n s ho no s e i k a k uﬂ

Âª
M n^çág¼W2§¼W8¤Ñ
. I n
S h i n s h u t s u d o s h i r y ˝ n i y o r u C h ˆ g o k u
k o d a i i g a k u n o k e n k y ˆ

à R÷ ±W5WRWUm
 òÖ ˘ ‡ W8
ﬂ Ò
, e d it e d by Yo s h i-
no buS a k a d e
ƒàXÁü
,2 6 Œ3 8 .O s a k a :K a n s a id a i g a k uk e n k y ˘h˙ k ˙.
ŠŠŠ. 2 0 0 2 . ﬁC h˙ k a s a n k a n b o k a n k e n I n s ho n i m i r u
ki
 n i t s u it e ﬂ
³
M n ^ ç } ç á §¼
W5 à WU Û W5 W. WW0
.
It a n
 78 : 3 0 Œ32 .
ŠŠŠ.2 0 03.ﬁC h˙ k a s a nk a n b ok a n k e nI n s hon im i r u
d˝
t o
in
n it s u it e ﬂ

M n^ ç } ç á
§ ¼ W5à WU —W2§W5W. WW0
.
It a n
 7 9 : 3 3 Œ3 5 .
ŠŠŠ. 2 0 0 4 . ﬁK˙r y ˙ C h˙ k a s a n k a n k e n I n s ho y a k uc h˘ k ˙ﬂ
Âª
M n^çá§¼ˇ) /
.
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Ta oi s t Me dit at ion
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˜ eTa oo fS e x .
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I s h i iM a s a k o
A t ÑW
.19 9 0 .
S h i n k ˝
˜ƒ
.Tok yo:Me it ok u .
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Li g h to nYo g a .
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Qi .
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of
Qi .
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˜ re eP i ne sP re s s .
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Yo u rB o dy™sO w nMe d i c i n e .
S a nFr a nc i s c o:H a r p e r C ol l i n s .
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Te x t .
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L eLi e - s i e nt c h o u a n .
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XÀ Â
ÒW
. 19 9 9.
R i k u c h ˝ d ˝ k y ˝ s h i s ˝ n o k e n k y ˆ

—[
™ 	øãW8
ﬂ
Ò
.Tok yo:S ˙ bu n s h a .
K a p t c hu k , Te d J. 2 0 0 0 .
˜ e We b T h a t Ha s No We ave r : Un d e r s t a n d i n g C h i n e s e Me d i c i n e .

Ne wYor k :C ont e mp or a r yB o ok s .
K h a l s a , Dh a r m a S i n g h , a nd C a me r on S t aut h . 2 0 01.
Me d i t a t i o n a s Me d i c i n e : Ac t iva t e t h e
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 L o s A n ge le s :
Yu i nUn i ve r s it yP re s s .
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˜ eIm p a c to fB u d d h i s mo nC h i n e s eM a t e r i a lC u l t u re .
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t heM i l le n iu m .ﬂ
T ™a n gS t u d i e s
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K n a s t e r,M i r k a .19 8 9.ﬁ ˜ om a sH a n n a :M i ndove rMove me nt .ﬂ
M a s s a g e˜ e ra p yJo u r n a l ,

Fa l l ,4 6 Œ 62 .
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L e b e nu n dL e g e n d ed e sC h ™e nT ™u a n .
Fr a n k f u r t :Pe t e rL a n g .

Ko h n , L i v i a . 19 87.
S e ve n S t e p s t o t h e Ta o : S i m a C h e n g z h e n™s Zu o wa n g l u n .
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S e r ic aMono g r a ph2 0 .S t . Au g u s t i n / Ne t t e t a l :Monu me nt aS e r ic a .
ŠŠŠ. 19 8 8 . ﬁA M i r r or of Au r a s : C he n Tu a n on Phy s io g nomy.ﬂ
A s i a n Fo l k l o re S t u d i e s

4 7: 2 1 5 Œ 2 5 6 .
ŠŠŠ. 19 8 9 a . ﬁG u a rd i n g t he O ne : C onc e nt r at i ve Me d it at ion i n Ta oi s m .ﬂ I n
Taoi stMedi
-
t a t i o n a n d L o n g e v i t y Te c h n i q u e s ,
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ve r s it yofM ic h i g a n ,C e nt e rforC h i ne s eS t ud i e sP u bl ic at ion s .
ŠŠŠ.19 8 9 b.ﬁ Ta oi s tI n s i g htMe d it at ion :˜ eTa n gP r a c t ic eof
Ne i g u a n .
ﬂI n
Taoi stMedi
-
t a t i o n a n d L o n g e v i t y Te c h n i q u e s ,
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ve r s it yofM ic h i g a n ,C e nt e rforC h i ne s eS t ud i e sP u bl ic at ion s .
ŠŠŠ , e d . 19 8 9 c .
Ta o i s t Me d i t a t i o n a n d L o n g e v i t y Te c h n i q u e s .
 A n n A r b or : Un i ve r s it y of
M ic h i g a n ,C e nt e rforC h i ne s eS t ud i e sP u bl ic at ion s .
ŠŠŠ.19 9 0 .ﬁC he nTu a ni nH i s t or ya ndL e ge nd .ﬂ
Ta o i s tR e s o u rc e s
2.1:8Œ31.
ŠŠŠ.19 91.
Ta o i s tMy s t i c a lPh i l o s o p hy :˜ eS c r i pt u reo fWe s t e r nA s c e n s i o n .
A l b a ny :S t at e
Un i ve r s it yofNe wYor kP re s s .
ŠŠŠ. 19 93.
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ŠŠŠ. 19 9 8 .
G o d o f t h e D a o : L o rd L a o i n Hi s t o r y a n d My t h .
A n n A r b or : Un i ve r s it y of
M ic h i g a n ,C e nt e rforC h i ne s eS t ud i e s .
ŠŠŠ.2 0 01.
D a o i s ma n dC h i n e s eC u l t u re .
C a m br id ge ,M a s s . :˜ re eP i ne sP re s s .
ŠŠŠ.2 0 03 a .ﬁMe d i e v a lD a oi s tO rd i n at ion :O r i g i n s ,S t r uc t u re ,a ndP r a c t ic e s .ﬂ
Ac t aO r i -
e n t a l i a
5 6 : 3 7 9 Œ3 9 8 .
ŠŠŠ. 2 0 03b. ﬁMon a s t ic Ru le s i n Q u a n z he n D a oi s m : A s C ol le c t e d by He i n r ic h H a c k-
m a n n .ﬂ
Mo n u m e n t aS e r i c a
51: 3 67Œ39 7.
ŠŠŠ. 2 0 0 4 a .
C o s m o s a n d C o m m u n i t y : ˜ e E t h i c a l D i m e n s i o n o f D a o i s m .
 C a m br id ge ,
M a s s . :˜ re eP i ne sP re s s .
ŠŠŠ.2 0 0 4 b.
˜ eD a o i s tMo n a s t i cM a n u a l :ATra n s l a t i o no ft h e
Fe n gd a ok e ji e .Ne wYor k :
O x fordUn i ve r s it yP re s s .
ŠŠŠ. 2 0 0 5.
He a l t h a n d L o n g Li f e : ˜ e C h i n e s e Way.
 I n c o op e r at ion w it h S t e phe n Ja c k o -
w ic z .C a m br id ge ,M a s s . :˜ re eP i ne sP re s s .
ŠŠŠ , e d . 2 0 0 6 a .
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Practice s.
M a gd a le n a ,N . M . :˜ re eP i ne sP re s s .
ŠŠŠ. 2 0 0 6 b. ﬁ Yo g a a nd D a oy i n .ﬂ I n
D a o i s t B o dy C u l t iva t i o n ,
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12 3 Œ15 0 .M a gd a le n a ,N . M . :˜ re eP i ne sP re s s .
ŠŠŠ. For t hc om i n g . ﬁB o d y a nd Id e nt it y.ﬂ I n
Ne w S t u d i e s o f t h e Li e z i ,
 e d it e d by Ron n i e
L it t le j o h n .Ne wYor k :O x fordUn i ve s it yP re s s .
ŠŠŠ , a nd Ru s s e l l K i r k l a nd . 2 0 0 0 . ﬁD a oi s m i n t he Ta n g (618 Œ9 0 7).ﬂ I n
D a o i s m Ha n d -
bo ok ,
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D a o i s t B o dy C u l t iva t i o n ,
 e d it e d by L i v i a Ko h n ,
2 03 Œ2 3 6 .M a gd a le n a ,N . M . :˜ re eP i ne sP re s s .

ŠŠŠ.2 0 0 7.
C u l t iva t i n gPe r f e c t i o n :My s t i c i s ma n dS e l f -Tra n s f o r m a t i o ni nQ u a n z h e nD a o -
i s m .
L e id e n :E .Br i l l .
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Hu a i- n a n-t z u :
 E i n f ü h r u n g , Ü b e r s e t z u n g (K a pit e l I u nd I I) u nd
I nt e r pre t at ion .ﬂ
Mo n u m e n t aS e r i c a
16 :191Œ2 8 6a nd17(195 8):12 8 Œ2 0 7.
K r ip pne r, S t a n le y, a nd D a n i e l Ru bi n , e d s . 19 74 .
G a l a x i e s o f Li f e : A C o nf e re n c e o n K i r l i a n
P h o t o g ra p h y,  A c u p u n c t u r e ,  a n d  t h e  H u m a n  A u ra .
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K r ol l , Pau l W. 19 9 6 . ﬁB o d y G o d s a nd I n ne r V i s ion :
˜ e S c r i pt u re o f t h e Ye l l o w C o u r t .
 I n
R e l i g i o n s o f C h i n a i n P ra c t i c e ,
 e d it e d by D on a ld S . L op e z Jr. , 14 9 Œ155. P r i nc e t on ,
N .J. :P r i nc e t onUn i ve r s it yP re s s .
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˜ e E x p re s s ive n e s s o f t h e B o dy a n d t h e D ive r g e n c e o f G re e k
a n dC h i n e s eMe d i c i n e .
Ne wYor k :Z oneB o ok s .
Ku s h i ,Av a l i ne ,a ndA le xJa c k .19 85.
Ava l i n eKu s h i ™sC o m p l e t eG u i d et oM a c ro b i o t i cC o o k-
i n g.
Ne wYor k :Wa r ne r.
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Tok yo:Ja p a nP u bl ic at ion s .
ŠŠŠ , a nd E d w a rd E s k o. 19 93.
Ho l i s t i c He a l t h t h ro u g h M a c ro b i o t i c s .
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P u bl ic at ion s .
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 N e w  Yo r k :  M a c m i l l a n .
ŠŠŠ. 19 9 2 . ﬁ ˜ e P i l g r i m a ge t o Wu-t a n g S h a n .ﬂ I n
P i l g r i m s a n d S a c re d S i t e s i n C h i n a ,

e d it e dbySu s a nNa qu i na ndC hü n-f a n gYü ,293 Œ332 .B e r k e le y :Un i ve r s it yofC a l i-

for n i aP re s s .
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˜ eE i g h tIm m o r t a l s .
Hon gKon g :Sw i nd e n .
L a r re ,C l aud e .19 85.
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 Ta i p e i ,  P a r i s ,  H o n g  K o n g :  I n s t i t u t  R i c c i .
ŠŠŠ , I s a b e l le Ro bi ne t , a nd E l i s a b e t h Ro c h at d e l a Va l le e . 19 93.
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Hu a i n a nz i .
Pa r i s :E d it ion sduC e r f .
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Hu a i - n a n - t z u : Ph i l o s o p h i c a l Sy n t h e s i s i n E a r ly Ha n ˜ o u g h t .

Hon gKon g :Hon gKon gUn i ve r s it yP re s s .
ŠŠŠ , a nd R e m i M at h i e u , e d s . 19 9 2 .
My t h e e t p h i l o s o p h i e a l ™a u b e d e l a C h i n e i m p e r i a l :
E t u d e ss u rl eHu a i n a nz i .
Mont re a l :L e sP re s s e sd el ™ Un i ve r s it ed eMont re a l .
L e e , M ic h a e l . 19 9 7.
Ph o e n i x R i s i n g Yo g a ˜ e ra p y : A B r i d g e f ro m B o dy t o S o u l .
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B e a c h ,F l a . :He a lt hC om mu n ic at ion s .
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D a o y i n t u .
ﬂ Pa p e r pre s e nt e d at t he c on fe re nc e ﬁD a oi s t Cu lt i-
v at ion : Tr a d it ion a l Mo d e l s a nd C ont e mp or a r y P r a c t ic e s .ﬂ C a mp S e a lt h , Va s hon

I s l a nd ,Wa s h i n g t on .
L e w i s ,M a r kE .19 9 0 .
S a n c t i o n e dVi o l e n c ei nE a r lyC h i n a .
A l b a ny :S t at eUn i ve r s it yofNe w
Yor kP re s s .
L i , C h i . 19 62 . ﬁ ˜ e C h a n g i n g C onc e p t of t he R e c lu s e i n C h i n a .ﬂ
Ha r va rd Jo u r n a l o f A s i -
a t i cS t u d i e s
24:23 4 Œ247.
L i ,Hon g z h i .19 9 9.
Z h u a nFa l u n .
Ta ip e i :Un i ve r s eP u bl i s h i n gC omp a ny.
L i L i n g
Ł?
. 19 93.
Z h o n g g u o f a n g s h u k a o
³ m
 ± l Õ
. B e iji n g : R e n m i n Z hon g g uo
c huba n s he .

L i , L i n g , a nd Ke it h Mc M a hon . 19 9 2 . ﬁ ˜ e C ont e nt s a nd Te r m i nolo g y of t he M aw a n gdu i
Te x t sont heA r t soft heB e d c h a m b e r.ﬂ
E a r lyC h i n a
 17: 14 5 Œ 4 8 5 .
L i , X iu l i n g . 19 9 0 .
He a l i n g w i t h K i -K o u : ˜ e S e c re t s o f An c i e n t C h i n e s e B re a t h i n g Te c h -
ni q u e s .
B a lt i more :A gor aHe a lt hB o ok s .
L i , Yu a n g uo. 19 9 0 . ﬁC he n Tu a n™s C onc e p t s of t he G re at U lt i m at e .ﬂ
Ta oi s t R e sourc e s

2 .1 : 3 2 Œ 5 3 .
L iu , Ts ™u n-y a n . 19 62 .
B u d d h i s t a n d Ta o i s t In ˛ u e n c e s o n C h i n e s e No ve l s .
 W i e s b a d e n :
H a r r a s s ow it z .
L iu , Xu n . 2 0 01. ﬁI n S e a rc h of I m mor t a l it y : D a oi s t I n ne r A lc he my i n Twe nt i e t h- c e nt u r y
C h i n a .ﬂPh . D.D i s s . ,Un i ve r s it yofS out he r nC a l i for n i a .
L iu ,Z he n gc a i .19 9 0 .
˜ eMy s t e r yo fL o n g e v i t y.
B e iji n g :Fore i g nL a n g u a ge sP re s s .
L o,V i v i e n ne .2 0 0 0 .ﬁC r o s s i n gt he
N e i g u a n ,
‚I n ne rPa s s ™:A
N e i / W a i
‚I n ner/Outer™Dist i nc t ion
i nE a rlyCh i neseMed ici ne.ﬂ
E a s t  A s i a n  S c i e n c e ,  Te c h n o l o g y,  a n d  M e d i c i n e
 17: 1 5 Œ 6 5 .
ŠŠŠ.  2 0 01a .  ﬁ
H u a n g d i  H a m a  j i n g
 ( Ye l l o w  E m p e r o r ™s  To a d  C a n o n).ﬂ
A s i aMaj o r
 14 . 2 : 6 1Œ 9 9.
ŠŠŠ. 2 0 01b. ﬁ ˜ e I n ˛u e nc e of Nu r t u r i n g L i fe Cu lt u re on t he D e ve lopme nt of We s t e r n
H a n Ac u mox a ˜ e r a p y.ﬂ I n
In n o va t i o n i n C h i n e s e Me d i c i n e ,
 e d it e d by E l i s a b e t h
H s u ,19 Œ5 0 .C a m br id ge :C a m br id geUn i ve r s it yP re s s .
ŠŠŠ.For t hc om i n g .
He a l i n gAr t si nE a r lyC h i n a .
L e id e n :E .Br i l l .
L o e h r,Ja me sE . ,a ndJe ˚ re yA .M i gd ow.19 8 6 .
B re a t h eIn ,B re a t h eO u t :In h a l eE n e r g ya n d
E x h a l e S t re s s b y G u i d i n g a n d C o n t ro l l i n g Yo u r B re a t h i n g.
 A le x a nd r i a , Va . : Ti me
L i feB o ok s .
L o e we , M ic h a e l . 19 79.
Way s t o Pa ra d i s e : ˜ e C h i n e s e Q u e s t f o r Im m o r t a l i t y.
 L ond on :
G e or geA l l a na ndUnw i n .
L o on ,P i e tv a nd e r.19 8 4 .
Ta o i s tB o o k si nt h eLi b ra r i e so ft h eS u n gPe r i o d .
L ond on :O x ford
O r i e nt a lI n s t it ut e .
L ou i s , Fr a nc oi s . 2 0 03. ﬁ ˜ e G e ne s i s of a n Ic on : ˜ e Ta iji D i a g r a m™s E a r l y H i s t or y.ﬂ
Ha r
-
va rdJo u r n a lo fA s i a t i cS t u d i e s
 6 3 : 14 5 Œ 1 9 6 .
L u ,He n r yC .19 87.
˜ eYe l l o wE m p e ro r™sB o o ko fAc u p u n c t u re .
B l a i ne ,Wa s h . :Ac a d e myof
O r i e nt a lHe r it a ge .
L u ,Ku a n-y ü .19 70 .
Ta o i s tYo g a :A l c h e mya n dIm m o r t a l i t y.
L ond on :R id e r.
M a D a o z on g
Uˆ r
, e d . 19 9 9.
Z h o n g g u o d a o j i a o y a n g s h e n g m i j u e
m 9ú
™ I' 3 =QR
.
B e iji n g :Z on g ji a owe n hu ac hu b a n s he .
M a c R it c h i e ,Ja me s .19 9 7.
˜ eC h iKu n gWay.
S a nFr a nc i s c o:H a r p e r C ol l i n s .
M a d s e n ,R ic h a rd ,2 0 0 0 .ﬁ Und e r s t a nd i n gFa lu n gon g .ﬂ
C u r re n tHi s t o r y
2 0 0 0 :24 3 Œ247.
M aj or, Jo h n S . 19 93.
He ave n a n d E a r t h i n E a r ly Ha n ˜ o u g h t : C h a pt e r s ˜ re e , Fo u r, a n d
Fiveo ft h e
Hu a i n a n z i .A l b a ny :S t at eUn i ve r s it yofNe wYor kP re s s .
M aj or, Jo h n . 19 8 6 . ﬁ Ne w L i g ht on t he D a r k Wa r r ior.ﬂ
Jo u r n a l o f C h i n e s e R e l i g i o n s

13 Œ14 : 65 Œ 87.
M a oZ e d on g
» LÊHŁ
.19 72[1917].
M a oZ e d o n gj i
» LÊHŁ …
.Vol .1.B e iji n g :Ji n g hu a .
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Ta o i s m a n d C h i n e s e R e l i g i o n .
 Tr a n s l at e d by Fr a n k K i e r m a n . A m-
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M at he r, R ic h a rd . 19 76 .
A Ne w Ac c o u n t o f Ta l e s o f t h e Wo r l d .
 M i n ne a p ol i s : Un i ve r s it y of
M i n ne s ot aP re s s .
Mc C a l l , Ti mot hy. 2 0 0 7.
Yo g a a s Me d i c i n e : ˜ e Yo g i c P re s c r i pt i o n f o r He a l t h a n d He a l i n g.
Ne wYor k :B a nt a mD e l l .
Mc D e r mot t , I a n , a nd Jo s e ph O™C on nor. 19 9 6 .
N L P a n d He a l t h : Us i n g N L P t o E n h a n c e
Yo u rHe a l t ha n dWe l l -B e i n g.
S a nFr a nc i s c o:H a r p e r C ol l i n s .
M i l le r, R ic h a rd . 2 0 0 0 .
B re a t h i n g f o r Li f e : Ar t i c l e s o n t h e Ar t a n d S c i e n c e o f B re a t h i n g.
 Se
-
b a s t op ol ,C a l i f . :A n a h at aP re s s .
M i n Z h it i n g
pU 	|
. 19 9 0 .
D a o j i a o y i f a n

™Ú ¤
. B e iji n g : Z hon g g uo d a oji a o x u e y u a n
b i a ny i n .
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Fu n d a m e n t a l s o f Yo g a : A Ha n d b o o k o f ˜ e o r y, P ra c t i c e , a n d
Ap pli c at i on .
Ne wYor k :H a r monyB o ok s .
M it a mu r a , Ke i k o. 2 0 0 2 . ﬁD a oi s t H a nd S i g n s a nd B ud d h i s t Mud r a s .ﬂ I n
D a o i s t Id e n t i t y :
Hi s t o r y, Li n e a g e , a n d R i t u a l ,
 e d it e d by L i v i a Ko h n a nd H a r old D. Rot h , 2 35 Œ2 55.
Honolu lu :Un i ve r s it yofH aw a i ‚ iP re s s .
M iu r a ,Ku n io.19 8 9.ﬁ ˜ eR e v i v a lof
Q i:
Q i gon gi nC ont e mp or a r yC h i n a .ﬂI n
Taoi stMedi
-
t a t i o n a n d L o n g e v i t y Te c h n i q u e s ,
 e d it e d by L . Ko h n , 329 Œ35 8 . A n n A r b or : Un i ve r-

s it yofM ic h i g a n ,C e nt e rforC h i ne s eS t ud i e sP u bl ic at ion s .
Mor i ,Yu r i a .2 0 0 2 .ﬁId e nt it ya ndL i ne a ge :˜ e
Ta iy ij i n h u az o n g z h i
a ndt heSpi r it-Wr it i ngCu lt
t o Pat r i a rc h L ü i n Q i n g C h i n a .ﬂ I n
D a o i s t Id e n t i t y : Hi s t o r y, Li n e a g e , a n d R i t u a l ,
ed ited
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Mor r i s ,A nd re wD.2 0 0 4 .
M a r ro wo ft h eNa t i o n :AHi s t o r yo fS p o r ta n dPhy s i c a lC u l t u rei n
R e p u b l i c a nC h i n a .
B e r k e le y :Un i ve r s it yofC a l i for n i aP re s s .
Mu g it a n i Ku n io
½ ã
‡
. 19 82 . ﬁK˙ t e i n a i k e i k y ˙ s h i r onﬂ
ﬁ–…SŒâ õ
.
T˝ y ˝ b u n k a
ß
I®‘³
6 2 : 2 9 Œ 61 .
ŠŠŠ. 19 87. ﬁ Y˙ s e i e n me i r ok u k u nc huﬂ
XD¤ ‘ N š /
.
R e p o r t o f t h e S t u dy G ro u p o n
Tra d i t i o n a lC h i n e s eL o n g e v i t yTe c h n i q u e s ,
no.3.Tok yo:Mom bu s h˙.
ŠŠŠ.19 91.
S h i n k ˝s a k u i n
˜ ƒ I§
.Kyot o:D ˙ h˙ s h a .
Na d e au ,Ro b e r t ,a ndMe n a sK a f at o s .19 9 9.
˜ eNo n -L o c a lUn ive r s e :Ne wPhy s i c sa n dM a t-
t e r so ft h eMi n d .
Ne wYor k :O x fordUn i ve r s it yP re s s .
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˜ eNe r vo u sSy s t e m .
H a r mond s wor t h :Pe n g u i n .
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S c i e n c e a n d C iv i l i s a t i o n i n C h i n a .
 Vol . 5:
C h e m i s t r y a n d C h e m i c a l Te c h n o l o g y.
 Pa r t 2 :
S p a g y r i c a l D i s c o ve r y a n d Inve n t i o n :
M a g i s t e r i e so fG o l da n dIm m o r t a l it y.
C a m br id ge :C a m br id geUn i ve r s it yP re s s .
Ne e d h a m , Jo s e ph ; Ho P i n g-Yu [Pe n g-Yok e]; a nd L u Gwe i- dj e n . 19 76 .
S c i e n c e a n d C iv i l i s a
-
t i o n in C h in a .
 Vol . 5. Pa r t 3:
Spag y r ic al D i sc o ve r y an d Inve nt ion: Hi s tor ic al Sur ve y,
f r o m  C i n n a b a r  E l i x i r  t o  S y n t h e t i c  In s u l i n .
 C a m b r i d g e :  C a m b r i d g e  Un i v e r s i t y  P r e s s .
Ne e d h a m ,Jo s e ph ,a ndL uGwe i- dj e n .19 83.
S c i e n c ea n dC iv i l i s a t i o ni nC h i n a .
Vol .5.Pa r t
5:
S p a g y r i c a l D i s c o ve r y a n d Inve n t i o n : Phy s i o l o g i c a l A l c h e my.
 C a m br id ge : C a m-
br id geUn i ve r s it yP re s s .
Ne l s on ,R a nd yF. ,e d .19 8 9.
M a r t i a lAr t sR e a d e r.
Wo o d s t o c k ,N .Y. :O ve r lo okP re s s .

Ngo, Va n Xu ye t . 19 76 .
D iv i n a t i o n , m a g i e e t p o l i t i q u e d a n s l a C h i n e a n c i e n n e .
 Pa r i s : P re s -
s e sUn i ve r s it a i re sd eFr a nc e .
Ni ,Hu a- c h i n g .19 8 9.
At t u n eYo u rB o dyw i t hD a o -In :Ta o i s tE x e rc i s e sf o raL o n ga n dHa p p y
Li f e .
M a l i bu ,C a l i f . :S h r i neoft heE t e r n a lBre at hofTa o.
Ni ,M a o s h i n g .19 95.
˜ eYe l l o wE m p e ro r™sC l a s s i co fMe d i c i n e .
B o s t on :S h a m bh a l a .
 g at a T˙r u
Un §
. 19 95. ﬁH i h at s u k ˙: K a m i k at a c h i t o re i k on no k a n re n n i t s u it e ﬂ
³o S
Õ
Š
S 	À W2 ˆ Ò W8 ˘Â ‚ W5 W. WW0
.
T˝ h ˝s h ˆ k y ˝
ß±r
™³
8 6 : 1Œ 2 3 .
O l s on . S t u a r t A l ve n . 2 0 0 2 .
Q i g o n g Te a c h i n g s o f a Ta o i s t Im m o r t a l : ˜ e E i g h t E s s e n t i a l
E x e rc i s e so fM a s t e rLiC h i n g - y ü n .
Ro c he s t e r,Vt . :I n ne rTr a d it ion s .
O s c h m a n , Ja me s . 2 0 0 0 .
E n e r g y Me d i c i n e : ˜ e S c i e n t i ˚ c B a s i s .
 Ne w Yor k : C hu rc h i l l
L i v i ngs tone .
O w n by,D av id .2 0 0 7.
F a l u n  G o n g  a n d  C h i n a™s  F u t u r e .
 N e w  Yo r k :  O x f o r d  Un i v e r s i t y  P r e s s .
Pa l me r, D av id . 2 0 0 7.
Q i g o n g Fe ve r : B o dy, S c i e n c e , a n d Ut o p i a i n C h i n a .
 Ne w Yor k : C o -
lu m bi aUn i ve r s it yP re s s .
Pe n ny,B e nj a m i n .2 0 0 0 .ﬁI m mor t a l it ya ndTr a n s c e nd e nc e .ﬂI n
D a oi s mHan dbo o k ,
ed ited
byL i v i aKo h n ,10 9 Œ133.L e id e n :E .Br i l l .
ŠŠŠ.2 0 0 2 .ﬁFa lu n gon g ,P r ophe c ya ndAp o c a l y p s e .ﬂ
E a s tA s i a nHi s t o r y
 2 3 : 14 9 Œ 1 6 8 .
ŠŠŠ. 2 0 03. ﬁ ˜ e L i fe a nd Ti me s of L i Hon g z h i : Fa lu n gon g a nd R e l i g iou s Bio g r a phy.ﬂ
C h i n aQ u a r t e r ly
 17 5 : 6 4 3 Œ 6 6 1 .
Pe r t , C a nd a c e . 19 9 7.
Mo l e c u l e s o f E m o t i o n : W hy Yo u Fe e l t h e Way Yo u Fe e l .
 Ne w Yor k :
S c r ibner.
Por k e r t , M a n f re d . 19 74 .
˜ e ˜ e o re t i c a l Fo u n d a t i o n s o f C h i n e s e Me d i c i n e .
 C a m br id ge ,
M a s s . :M I TP re s s .
Por t e r, Bi l l . 19 93.
˜ e R o a d t o He ave n : E n c o u n t e r s w i t h C h i n e s e He r m i t s .
 S a n Fr a nc i s c o:
Me rc u r yHou s e .
P re g a d io, Fa br i z io. 2 0 0 0 . ﬁE l i x i r s a nd A lc he my.ﬂ I n
D a o i s m Ha n d b o o k ,
 e d it e d by L i v i a
Ko h n ,165 Œ195.L e id e n :E .Br i l l .
ŠŠŠ.2 0 0 6 a .ﬁE a r l yD a oi s tMe d it at iona ndt heO r i g i n sofI n ne rA lc he my.ﬂI n
D a o i s mi n
Hi s t o r y : E s s ay s i n Ho n o u r o f Li u Ts™u n - y a n ,
 e d it e d by B e nj a m i n Pe n ny, 121Œ15 8 .
L ond on :Rout le d ge .
ŠŠŠ. 2 0 0 6 b.
G re a t C l a r i t y : D a o i s m a n d A l c h e my i n E a r ly Me d i e va l C h i n a .
 S t a n ford ,
C a l i f . :S t a n fordUn i ve r s it yP re s s .
P u e t t , M ic h a e l . 2 0 0 2 .
To B e c o m e a G o d : C o s m o l o g y, S a c r i ˚ c e , a n d S e l f -D iv i n i z a t i o n i n
E a r lyC h i n a .
C a m br id ge ,M a s s . :H a r v a rdUn i ve r s it yP re s s .
R e id ,D a n i e lP.19 8 9.
˜ e  Ta o  o f  H e a l t h ,  S e x ,  a n d  L o n g e v i t y.
 N e w  Yo r k :  S i m o n  a n d  S c hu s t e r.
Ro bi ne t , I s a b e l le . 19 8 4 .
L a ré vé l a t i o n d u S h a n g q i n g d a n s l ™ h i s t o i re d u t a o ï s m e .
 2 vol s .
Pa r i s :P u bl ic at ion sd el ™ E c oleFr a nç a i s ed ™ E x t rê me - O r i e nt .
ŠŠŠ. 19 8 9 a . ﬁO r i g i n a l C ont r i but ion s of
Ne i d a n
t o Ta oi s m a nd C h i ne s e ˜ ou g ht .ﬂ I n
Ta o i s t Me d i t a t i o n a n d L o n g e v i t y Te c h n i q u e s ,
 e d it e d by L i v i a Ko h n , 295 Œ2 3 8 . A n n

A r b or :Un i ve r s it yofM ic h i g a n ,C e nt e rforC h i ne s eS t ud i e sP u bl ic at ion s .
ŠŠŠ.19 8 9 b.ﬁ V i s u a l i z at iona ndE c s t at icF l i g hti nS h a n gqi n gTa oi s m .ﬂI n
Taoi stMedita
-

t i o na n dL o n g e v i t yTe c h n i q u e s ,
e d it e dbyL i v i aKo h n ,157Œ19 0 .A n nA r b or :Un i ve r-
s it yofM ic h i g a n ,C e nt e rforC h i ne s eS t ud i e sP u bl ic at ion s .
ŠŠŠ. 19 9 0 . ﬁR e c he rc he s u r l ™a lc h i m i e i nt e r i e u re
(ne id an)
ŠL™ é c ole Z he ny u a n .ﬂ
C a h i e r s
d ™ E x t rê m e -A s i e
5 : 14 1 Œ 1 6 2 .
ŠŠŠ. 19 93.
Ta o i s t Me d i t a t i o n .
 Tr a n s l at e d by Nor m a n G i r a rd ot a nd Ju l i a n Pa s . A l b a ny :
S t at eUn i ve r s it yofNe wYor kP re s s .
ŠŠŠ. 19 95.
In t ro d u c t i o n a l ™a l c h i m i e i n t e r i e u re t a o ï s t e : D e l ™u n it é e t d e l a m u l t i p l i c i t é .

Pa r i s :E d it ion sC e r f .
ŠŠŠ. 19 9 7.
Ta o i s m : G ro w t h o f a R e l i g i o n .
 Tr a n s l at e d by Phy l l i s Br o ok s . S t a n ford , C a l i f . :
S t a n fordUn i ve r s it yP re s s .
Rot h , H a r old D. 19 9 2 .
˜ e Te x t u a l Hi s t o r y o f t h e Hu a i - Na n Tz u .
 A n n A r b or, M ic h . :
A s s o c i at ionofA s i a nS t ud i e s .
Ru s s e l l , Te re nc e C . 19 9 0 a . ﬁC he n Tu a n at Mou nt Hu a n g b o.ﬂ
A siati sche Stu die n /Etu d e s
A s i at i qu e s
 4 4 : 1 0 7 Œ 14 0 .
ŠŠŠ.19 9 0 b.ﬁC he nTu a n™sVe ne r at ionoft heDh a r m a :AS t ud yi nH a g io g r a ph icMo d i  -
c at ion .ﬂ
Ta o i s tR e s o u rc e s
2.1:54 Œ72.
S a i le y, Jay. 19 78 .
˜ e M a s t e r W h o E m b ra c e s S i m p l i c i t y : A S t u dy o f t h e Ph i l o s o p hy o f K o
Hu n g(A . D.2 8 3 Œ3 4 3).
S a nFr a nc i s c o:C h i ne s eM at e r i a l sC e nt e r.
S a k a d e Yo s h i no bu
ƒ à XÁü
. 19 8 6 a . ﬁC h˙ Ta n ‚ Y˙ s e i y ˙ s hu™ it s u bu n t o s ono s h i s ˙ﬂ

M‹
XD 3
Þ … ] ® W2W' W8 	ø ã
.
T˝h˝shˆ ky˝

ß±r
™³
6 8 : 1Œ 2 4 .
ŠŠŠ.19 8 6 b.ﬁK a i s e t s ud ˙i nnoe n k a k uﬂ
Þ ˇ) Œ— § W8
.I n
D ˝ i nt a iy ˝
³ — §ˇï
Þ
,e d-
it e dbyK it a mu r aTo s h i k at s u
Û 6 Ÿ Ê
,1Œ 41.Tok yo:Ta n i g uc h is hot e n .
ŠŠŠ. 19 8 9. ﬁL on ge v it y Te c h n iqu e s i n Ja p a n : A nc i e nt S ou rc e s a nd C ont e mp or a r y S t ud -
i e s .ﬂ I n
Ta o i s t Me d i t a t i o n a n d L o n g e v i t y Te c h n i q u e s ,
 e d it e d by L i v i a Ko h n , 1Œ 4 0 .
A n nA r b or :Un i ve r s it yofM ic h i g a n ,C e nt e rforC h i ne s eS t ud i e sP u bl ic at ion s .
ŠŠŠ.19 9 2 .ﬁ S onS h i b ot obu k k y ˙ﬂ
j 	ø ˘ W2õ
™
.
C h ˆ g o k uk o t e nk e n k y ˆ

m
 ò"
ﬂ Ò
3 7 : 1 Œ1 9 .
ŠŠŠ.2 0 0 5.ﬁD a oi s ma ndt heD u n hu a n gR e g i me nTe x t s .ﬂI n
Me d i e va lC h i n e s eMe d i c i n e :
˜ e D u n h u a n g Me d i c a l M a n u s c r i pt s ,
 e d it e d by V i v i e n ne L o a nd C h r i s t ophe r Cu l-

le n ,278 Œ29 0 .L ond on :Rout le d ge Cu r z on .
S a s o,M ic h a e l .19 95.
˜ eG o l dPav i l i o n :Ta o i s tWay st oPe a c e ,He a l i n g ,a n dL o n gLi f e .
 B o s
-
t on :C h a r le sE .Tut t le .
S c h a fe r,E d w a rdH .19 79.ﬁAT ™a n gTa oi s tM i r r or.ﬂ
E a r lyC h i n a
4 :387Œ39 8 .
S c he c ht e r,D a n ny.2 0 0 0 .
Fa l u nG o n g ™sC h a l l e n g et oC h i n a :S p i r i t u a lP ra c t i c eo rﬁEv i lC u l t ﬂ ?
Ne wYor k :A k a s h icB o ok s .
S c he id , Vol k e r. 2 0 0 2 .
C h i n e s e Me d i c i n e i n C o n t e m p o ra r y C h i n a : Pl u ra l i t y a n d Sy n t h e s i s .

D u r h a m ,N .C . :D u k eUn i ve r s it yP re s s .
S c h ip p e r, K r i s t ofe r M . 19 75 a .
C o n c o rd a n c e d u
Hou a n g-t ™ i n g k i n g . Pa r i s : P u bl ic at ion s d e
l ™ E c oleFr a nç a i s ed ™ E x t rê me - O r i e nt .
ŠŠŠ. 19 75 b.
C o n c o rd a n c e d u
Tao Ts a ng :
 Ti t re s d e s o uv ra g e s .
 Pa r i s : P u bl ic at ion s d e
l ™ E c oleFr a nç a i s ed ™ E x t rê me - O r i e nt .

ŠŠŠ. 19 79. ﬁL e C a le nd r i e r d e Ja d e : Not e s u r le
L a o z i z h o n g j i n g.
ﬂ
Na c h r i c h t e n d e r d e u t-
s c h e nG e s e l l s c h a ˙f ü rNa t u r-u n dVö l k e r k u n d eO s t a s i e n s
125:75 Œ80.
ŠŠŠ ,a ndFr a nc i s c u sVerel len,e d s .2 0 0 4 .
˜ eTa oi s tC anon :AHi s tor ic a lC ompaniontoth e
D a o z a n g .  C h i c a g o :  Un i v e r s i t y  o f  C h i c a g o  P r e s s .
S e a m a n ,G a r y.19 87.
Jour n e ytoth eNor th :AnEthno hi s tor ic a lAn a lys i san dAnnotatedTran s-
l a t i o no ft h eC h i n e s eFo l kNo ve l
Pei-youch i.Berkeley :Universit yofCa l i for niaPress.
S e e m ,M a r kD.19 87.
Ac u p u n c t u reE n e r g e t i c s .
Ro c he s t e r,Vt . :He a l i n gA r t sP re s s .
ŠŠŠ. 19 8 9.
B o dy -Mi n d E n e r g e t i c s: To wa rd a D y n a m i c Mo d e l o f He a l t h .
 Ro c he s t e r, Vt . :
He a l i n gA r t sP re s s .
S e id e l ,A n n a .19 82 .ﬁ Tok e n sofI m mor t a l it yi nH a nG r ave s .ﬂ
N u m e n
 2 9 : 7 9 Œ1 2 2 .
ŠŠŠ. 19 85. ﬁG e le it br i e f a n d i e Unt e r we lt . Je n s e it s vor s t e l lu n ge n i n d e n G r a bu r k u nd e n
d e r S p ät e re n H a n Z e it .ﬂ I n
R e l i g i o n u n d Ph i l o s o p h i e i n O s t a s i e n : Fe s t s c h r i ˙ f ü r
Ha n s S t e i n i n g e r,
 e d it e d by G . Nau nd or f, K . H . Po h l , a nd H . H . S c h m idt , 161Œ18 4 .
Wü r z bu r g :Kön i g s h au s e na ndNe u m a n n .
S h a h a r, Me i r. 19 9 8 .
C ra z y Ji : C h i n e s e R e l i g i o n a n d Po p u l a r Li t e ra t u re .
 H a r v a rd Ye nc h i n g
Mono g r a ph sNo.4 8 .C a m br id ge ,M a s s . :H a r v a rdUn i ve r s it yP re s s .
ŠŠŠ. 2 0 0 0 . ﬁE pi g r a phy, B ud d h i s t H i s t or io g r a phy, a nd Fi g ht i n g Mon k s : ˜ e C a s e of t he
S h a ol i nMon a s t e r y.ﬂ
A s i aM a j o r,
3rds . ,13. 2 :15 Œ3 6 .
ŠŠŠ.2 0 01.ﬁM i n g-Pe r io dEv id e nc eofS h a ol i nM a r t i a lP r a c t ic e .ﬂ
Ha r va rdJo u r n a lo fA s i -
a t i cS t u d i e s
 61: 3 5 9 Œ 413 .
S h i D e qi a n
RËˆ ⁄
, S h i Ya n x i a o
RË‘ U
, a nd S h i D e x i a n g
RËˆ
„
. 19 9 9.
Shaolin ba du an
j i nt u j i e
 å6
D S¬ J˚ Þ
.B e iji n g :R e n m i nt i y u .
S h i D e y u
RËˆÄ³
a nd Xu Q i ny a n
− §Ê
. 2 0 03.
S h a o l i n q i g o n g m i j i
åˆeä=…
. B e i-
ji n g :R e n m i nt i y u .
S i v i n , Nat h a n . 19 67. ﬁA S e ve nt h- C e nt u r y C h i ne s e Me d ic a l C a s e H i s t or y.ﬂ
B u l l e t i n o f t h e
Hi s t o r yo fMe d i c i n e
41. 3 : 2 6 7Œ27 3.
ŠŠŠ .  1 9 6 8 .
C h in e s eAl c h e my :P re l imin a r ySt u d i e s .
 C a m b r i d g e :  H a r v a r d  Un i v e r s i t y  P r e s s .
ŠŠŠ. 19 78 . ﬁO n t he Word ‚D a oi s t ™ a s a S ou rc e of Pe r ple x it y.ﬂ
Hi s t o r y o f R e l i g i o n s

17: 3 0 3 Œ 3 3 0 .
S k a r, L owe l l , a nd Fa br i z io P re g a d io. 2 0 0 0 . ﬁI n ne r A lc he my ( Ne id a n).ﬂ I n
D a o i s m Ha n d -
bo ok ,
e d it e dbyL i v i aKo h n ,4 6 4 Œ 4 9 7.L e id e n :E .Br i l l .
Sm it h , ˜ om a s E . 19 9 2 . ﬁR it u a l a nd t he S h a pi n g of Na r r at i ve : ˜ e L e ge nd of t he H a n
E mp e r orWu .ﬂPh . D.D i s s . ,Un i ve r s it yofM ic h i g a n .
S ör v i k ,K a r i n .2 0 01.ﬁ Ta oY i nE x e rc i s e s .ﬂV id e opre s e nt at ion .D u n s more ,Pe n n . :I nt e r n a-
t ion a lHe a l i n gD a o.
S t a a l , Ju l iu s . 19 8 4 .
S t a r s o f Ja d e : C a l e n d a r L o re , My t h o l o g y, L e g e n d s , a n d S t a r S t o r i e s o f
An c i e n tC h i n a .
D e c at u r,G a . :Wr itP re s s .
S t e i n , S t e ph a n . 19 9 9.
Zw i s c h e n He i l u n d He i l u n g : Zu r f r ü h e n Tra d i t i o n d e s Ya n g s h e n g i n
China .
Ue l z e n :Me d i z i n i s c h-L it e r a r i s c heVe r l a g s ge s e l l s c h a ˆ .
S t e rc k x ,Ro e l .2 0 0 2 .
˜ eAn i m a la n dt h eD a e m o n

i nE a r lyC h i n a .
A l b a ny :S t at eUn i ve r s it y
ofNe wYor kP re s s .

S t r ic k m a n n , M ic he l . 19 78 . ﬁ ˜ e M a o - s h a n R e ve l at ion s : Ta oi s m a nd t he A r i s t o c r a c y.ﬂ
T ™o u n gPa o
63:1Œ 63.
ŠŠŠ. 19 79. ﬁO n t he A lc he my of T ™a o Hu n g- c h i n g .ﬂ I n
Fa c e t s o f Ta o i s m ,
 edited by Hol
-
me sWe lc ha ndA n n aS e id e l ,12 3 Œ19 2 .Ne wH ave n ,C on n . :Ya leUn i ve r s it yP re s s .
ŠŠŠ. 19 81.
L e t a o ï s m e d u M a o c h a n : C h ro n i q u e d ™u n e ré vé l a t i o n .
 Pa r i s : C ol lè ge du
Fr a nc e ,I n s t it utd e sH aut e sE t ud e sC h i noi s e s .
Sw it k i n , Wa lt e r. 19 87.
Im m o r t a l i t y : A Ta o i s t Te x t o f M a c ro b i o t i c s .
 S a n Fr a nc i s c o: H . S .
Da k i n .
Ta i m n i ,I .K .19 75.
˜ eS c i e n c eo fYo g a .
W he at on ,I l l . :˜ e o s oph ic a lP u bl i s h i n gHou s e .
Ta k e h i r o, Te r i . 19 9 0 . ﬁ ˜ e Twe l ve S le e p E x e rc i s e s of Mou nt Hu a .ﬂ
Ta oi s t R e sourc e s

2 .1:7 3 Œ 9 4 .
Ta r g , Ru s s e l l , a nd Ja ne K at r a . 19 9 9.
Mi ra c l e s o f Mi n d : E x p l o r i n g No n l o c a l C o n s c i o u s n e s s
a n dS p i r i t u a lHe a l i n g.
Nov at o,C a l i f . :Ne wWor ldL i br a r y.
Ta r t ,C h a r le sT. ;H a r oldE .P ut ho ˚ ;a ndRu s s e l lTa r g ,e d s .19 79.
Mi n da tL a r g e .
Ne wYor k :
P r a e ge r.
Te e g u a rd e n ,Ion a .19 75.
A c u p r e s s u r e  Wa y  o f  H e a l t h :  J i n  s h i n  d o .
Tok yo:Japa nP ubl ic at ion s .
Tw it c he t t , D e n i s , e d . 19 79.
˜ e C a m b r i d g e Hi s t o r y o f C h i n a .
Vol . 3:
 S u i a n d T ™a n g C h i n a ,
5 8 9 Œ9 0 6 .
C a m br id ge :C a m br id geUn i ve r s it yP re s s .
Un s c hu ld , Pau l U. 19 85.
Me d i c i n e i n C h i n a : A Hi s t o r y o f Id e a s .
 B e r k e le y : Un i ve r s it y of
C a l i for n i aP re s s .
ŠŠŠ. 19 8 6 .
Na n - c h i n g : ˜ e C l a s s i c o f D i ˇ c u l t I s s u e s .
 B e r k e le y : Un i ve r s it y of C a l i for n i a
Press.
Va lu s s i ,E le n a .2 0 03.ﬁB e he a d i n gt heR e dD r a gon :AH i s t or yofFe m a leI n ne rA lc he myi n
C h i n a .ﬂ Ph . D. D i s s . , S c ho ol of O r i e nt a l a nd A f r ic a n S t ud i e s , Un i ve r s it y of
L o n d o n .
ŠŠŠ. 2 0 0 6 . ﬁFe m a le A lc he my a nd Pa r at e x t : How t o R e a d
N ü d a n
 i n a H i s t or ic a l C on-
t e x t .ﬂ Pa p e r pre s e nt e d at t he I nt e r n at ion a l C on fe re nc e ﬁD a oi s m i n t he Twe nt i e t h

C e nt u r y.ﬂS t a n fordC e nt e r,H a r v a rdUn i ve r s it y,C a m br id ge ,M a s s .
Va n k e e r b e r g he n , G r i e t . 2 0 01.
˜ e
Hu a i n a n z i
 a n d Li u An™s C l a i m t o Mo ra l Au t h o r i t y.
 A l
-
b a ny :S t at eUn i ve r s it yofNe wYor kP re s s .
Va re l a ,Fr a nc i s c o ;Ev a n˜ omp s on ;a ndE le a norRo s c h .19 91.
˜ eE m b o d i e dMi n d :C o g n i -
t iveS c i e n c ea n dHu m a nE x p e r i e n c e .
C a m br id ge ,M a s s . :M I TP re s s .
Ve it h , I l z a . 19 72 .
˜ e Ye l l o w E m p e ro r™s C l a s s i c o f In t e r n a l Me d i c i n e .
 B e r k e le y : Un i ve r s it y
ofC a l i for n i aP re s s .
Ve r vo or n ,A at .19 83.ﬁB oy ia ndS huqi :Wor t hyMe nofO ld? ﬂ
Pa p e r si nFa rE a s t e r nHi s t o r y
2 9 : 1Œ 2 2 .
ŠŠŠ.19 8 4 .ﬁ ˜ eO r i g i n sofC h i ne s eE re m it i s m .ﬂ
X i a n g g a n gz h o n g w e nd a x u eZ h o n g g u o
w e n h u ay a nj i us u ox u e b a o
15 : 2 4 9 Œ295.
Wa n g ,L i .2 0 0 4 .ﬁAD a oi s tWayofTr a n s c e nd e nc e :B a iYuc h a n™sI n ne rA lc he m ic a l˜ ou g ht
a ndP r a c t ic e .ﬂPh . D.D i s s . ,Un i ve r s it yofIow a .
Wa n g ,S hu m i n ,a ndPe ne lop eB a r re t t .2 0 0 6 .ﬁP r o  leofa
D a o y in
Tr a d it ion :˜ e‚Fi veA n i-
m a lM i me s .™

ﬂ
A s i a nMe d i c i n e :Tra d i t i o na n dMo d e r n i t y
2 . 2: 2 25 Œ253.

Wa n g ,Xud on g ,e d .2 0 03.
Li f eC u l t iva t i o na n dR e h a b i l i t a t i o ni nTra d i t i o n a lC h i n e s eMe d i -
c in e .
S h a n g h a i :S h a n g h a iUn i ve r s it yofTr a d it ion a lC h i ne s eMe d ic i ne .
Wa n g , Y i ™e . 2 0 0 6 .
D a o i s m i n C h i n a : An In t ro d u c t i o n .
 Wa r re n , C on n . : F lo at i n g Wor ld
E d i t i o n s .
Wa re ,Ja me sR .19 6 6 .
A l c h e my,Me d i c i n e ,a n dR e l i g i o ni nt h eC h i n ao fA D32 0 .
C a m br id ge ,
M a s s . :M I TP re s s .
Wa r s h aw, S t e phe n . 19 87.
C h i n a E m e r g e s: A C o n c i s e Hi s t o r y o f C h i n a f ro m It s O r i g i n s t o
t h e  P r e s e n t .
B e r k e le y,C a l i f . :D i a bloP re s s .
Wat s on ,B u r t on .19 6 8 .
˜ eC o m p l e t eWo r k so fC h u a n g - t z u .
Ne wYor k :C olu m bi aUn i ve r-
s it yP re s s .
We nw u
®	"
.19 75.ﬁM aw a n gdu is a n h a oH a n mub o hu ad a oy i nt ud ec hu buy a njiuﬂ
³ ÍÆ

 ? Æ ç } ⁄½ — §y	1 	c ¡
ﬂ Ò
.
We nw u
®	"³
7 : 7 2 Œ 74 .
ŠŠŠ.19 8 9.ﬁJi a n g l i n gZ h a n g ji as h a nH a nji a nM a i s hus h iwe nﬂ
³Â ª
M n^ çá g ¼ ˇ) ®
.
We n w u
®	"³
7 : 7 2 Œ 74 .
ŠŠŠ.19 9 0 .ﬁ Z h a n g ji as h a nH a nji a nY i n s hus h iwe nﬂ

M n ^ ç á §¼ ˇ) ®
.
We nw u
®	"
10 : 8 2 Œ 8 6 .
W h it e , W i l l i a m C h a r le s . 19 4 0 .
C h i n e s e Te m p l e F re s c o e s: A S t u dy o f ˜ re e Wa l l - p a i n t i n g s
o ft h e˜ i r t e e n t hC e n t u r y.
Tor ont o:Un i ve r s it yofTor ont oP re s s .
W i le , D ou g l a s . 19 83.
T ™a i - C h i To u c h s t o n e s: Ya n g Fa m i ly S e c re t Tra n s m i s s i o n .
 Ne w Yor k :
Swe e tC h iP re s s .
ŠŠŠ. 19 85.
C h e n g M a n - C h i n g ™s A dva n c e d Ta i - C h i Fo r m In s t r u c t i o n s .
 Ne w Yor k : Swe e t
C h iP re s s .
ŠŠŠ. 19 9 2 .
Ar t o f t h e B e d c h a m b e r : ˜ e C h i n e s e S e x o l o g y C l a s s i c s .
 A l b a ny : S t at e Un i ve r-
s it yofNe wYor kP re s s .
ŠŠŠ. 19 9 6 .
L o s t Ta i - C h i C l a s s i c s f ro m t h e L a t e C h i n g D y n a s t y.
 A l b a ny : S t at e Un i ve r s it y
ofNe wYor kP re s s .
W i l he l m , He l l mut . 19 4 8 . ﬁE i ne Z hou-I n s c h r i ˆ ü b e r At e mt e c h n i k .ﬂ
Mo n u m e n t a S e r i c a

13:385 Œ38 8 .
W i n n , M ic h a e l . 2 0 0 6 . ﬁ Tr a n s for m i n g S e x u a l E ne r g y w it h Wat e r- a nd-Fi re A lc he my.ﬂ I n
D a o i s t B o dy C u l t iva t i o n ,
 e d it e d by L i v i a Ko h n , 151Œ178 . M a gd a le n a , N . M . : ˜ re e
P i ne sP re s s .
Won g ,Ev a .19 9 0 .
S e ve nTa o i s tM a s t e r s .
B o s t on :S h a m bh a l a .
Wor t h i n g t on ,V i v i a n .19 82 .
AHi s t o r yo fYo g a .
B o s t on :Rout le gea ndKe g a nPau l .
Wu ,Ji n g-Nu a n .19 93.
Li n gS h uo r˜ eS p i r it u a lP ivo t .
Wa s h i n g t on ,D.C . :Ta oi s tC e nt e r.
Ya n g , F. S . 195 8 . ﬁA S t ud y of t he O r i g i n of t he L e ge nd of t he E i g ht I m mor t a l s .ﬂ
O r i e n s
E x t re m u s
 5 : 1Œ 2 0 .
Ya n g , Jw i n g-m i n g . 19 8 8 .
˜ e E i g h t P i e c e s o f B ro c a d e : Im p ro v i n g a n d M a i n t a i n i n g He a l t h .

Ja m a ic aPl a i n ,M a s s . :Ya n g ™sM a r t i a lA r t sA s s o c i at ion .
Ya o,Te d .2 0 0 0 .ﬁQ u a n z he nŠ C omple t ePe r fe c t ion .ﬂI n
D a o i s mHa n d b o o k ,
e d it e dbyL i v i a
Ko h n ,5 67Œ593.L e id e n :E .Br i l l .
Ya s ud i a n , S e l v a r aj a n , a nd E l i z a b e t h H a ic h . 19 65 [1953].
Yo g a a n d He a l t h .
 Ne w Yor k :
H a r p e ra ndRow.

Ye t t s ,Pe rc i f a l .1916 .ﬁ ˜ eE i g htI m mor t a l s .ﬂ
J o u r n a l  o f  t h e  R o y a l  A s i a t i c  S o c i e t y,
773 Œ807.
Yo s h i k aw a Ta d a o
s_ Ÿ ł
, e d . 19 9 2 .
C h ˆ g o k u k o d ˝ k y ˝ s h i k e n k y ˆ
m
ò
™þ
ﬂÒ
.
Kyot o:D ˙ h˙ s h a .
ŠŠŠ ,e d .19 9 8 .
R i k u c h ˝d ˝ k y ˝n ok e n k y ˆ
— [
™W8
ﬂ Ò
.Kyot o:S hu nju s h a .
Yo s h iok a Yo s h it oyo
s }€ ˘
. 19 67. ﬁ Z a i k a i r ok u t o C h i gon s ˙ﬂ .
³ y 6wW2ßâ ³
Ta i s h ˝
d a i g a k uk e n k y ˆ j ok iy ˝
U %U‡
ﬂ Ò ¬
§
Þ³
52 : 2 8 3 Œ3 0 2 .
ŠŠŠ. 19 79. ﬁ Ta oi s t Mon a s t ic L i fe .ﬂ I n
Fa c e t s o f Ta o i s m ,
 e d it e d by Hol me s We lc h a nd
A n n aS e id e l ,2 2 0 Œ2 52 .Ne wH ave n ,C on n . :Ya leUn i ve r s it yP re s s .
Z e n g , Q i n g n a n , a nd D a o qi n g L iu . 2 0 0 2 .
C h i n a™s Tra d i t i o n a l Way o f He a l t h P re s e r va t i o n .

B e iji n g :Fore i g nL a n g u a ge sP re s s .
Z h a n g G u a n gd e
K$ 8Lˆ
. 2 0 01.
D a o y i n y a n g s h e n g g o n g
J° §I' 3 ä
. B e iji n g : B e iji n g t i y u
d a x ue .
Z hou X i a ol a n
L'Ð I#
. 2 0 0 0 .
Li a n g o n g s h i b a f a
O˝ ä <6
. B e iji n g : R e n m i n t i y a o
c huba n s he .
Z huYu e l i
¹ K
.19 8 6 .ﬁ
Ya n g x i n gy a n m i n gl u
k a oﬂ
XD¤ ‘ N Õ
.
S h i j i ez o n g j i a oy a nj i u

È
zr
™
ﬂ Ò³
1 : 101Œ11 5 .
ŠŠŠ. 19 9 2 .
D a o j i a o y a o j i g a i l u n

™
Þ ˇ  õ
. Vol . 2 . B e iji n g : Ye n s h a n c hu b a n s he .
D a oji a owe n hu ac on g s hu .
Z o h a r, D a n a , a nd I a n M a r s h a l l . 19 9 4 .
˜ e Q u a n t u m S o c i e t y : Mi n d , Phy s i c s , a n d a Ne w
S o c i a lVi s i o n .
Ne wYor k :W i l l i a mMor r ow.

Hig hest C l ar it y, 62, 68Œ70, 90Œ96, 115, 118,
125, 128, 141, 147, 155, 157, 177, 206,
214, 233
Hou Hanshu,
 165

Hu a Tuo, 40, 165

Huainanzi,
 33

Huangdi neijing,
6, 7, 32, 60Œ61, 108

Huang ting jing,
 95n10

Huang ting neijing buxie tu,
 126

Huanzhen neiqi fa,
 100, 118Œ123, 210, 230

Huashan shier shuigong z ong jue,
185

hunger : and dis e as e, 61, 72;  eliminat ion of,
77, 84, 85, 87Œ88, 95, 96; natura l, 42
immor t a lit y : t hroug h embr yo, 163, 179;
as go a l, 1, 8, 146, 149, 189, 219, 234;

p aradis es of, 9;  prac t ices of, 9, 67,

101, 109Œ110, 159, 172Œ176, 187Œ188;

in Sun Simi ao, 131, 142Œ146, 234.
S ee

al s o
 a lchemy, inner
incantations,90,93,129,148,156,158,162,
233
Inner Smi le, 125

inversions, 107, 235

Ishinp˜,
13n8, 65n3, 70Œ71, 87, 100, 145

Iyengar, B. K. S., 19, 105, 231
Jackow icz, Stephen, 157
j ade ins cr ipt ion, 14

Ja hn ke, R oger, 229

Ji an kang , 63, 67

Ji ao Guor ui, 164

Jigong , 214Œ216

Jin™g ui lu,
 73, 76Œ86, 88, 98Œ99, 101, 124,
139, 230
Jinshin jutsu, 190n12

Jinshu,
 64

Johns on, Jer r y A l an, 210
kar ma, 133, 149, 187
Komj at hy, L ouis, 203Œ204, 211

Kr ishnamachar ya, 19

Kun lun, 9, 96, 179, 185

Kushi, Michio, 226Œ228, 232
L aojun yang sheng jue,
 165Œ166
L aozi: biog raphy, 33; mass ages of, 139, 145
L aozi zhong jing,
 95n10

L e ong , Pat r ici a, 37

L equan ji,
 184n11

L i C ang , 31

L i Hongzhi, 202

L i Jun, 211

L i X i, 31

L i ang Shifeng , 164

Liexian quanzhuan,
 66, 131

Liexian zhuan,
 98, 173

Liezi,
65

Light on Yoga,
 19, 231

Li shi zhenxian tidao tong jian,
 185

L iu An, 33

L iu D uzhou, 200

L iu Guizhen, 198Œ199

L iu Zhengc ai, 205

L o, Viv ienne, 10

L o e we, Michael, 34Œ35

longe v it y : genera l, 1, 6Œ10; in s o ciet y,
32Œ35, 42Œ43, 60Œ61; studies of, 10;

te chniques of, 1, 7Œ8, 29, 67, 134;

versus ag ing , 21
L ord L ao, 193Œ194

L ord Pei, 91

L ougu an, 189Œ190

Lü D ongbin, 174Œ175, 177, 214

lunges, 46Œ47, 49, 208

lungs: and bre at hing , 6, 23, 56, 102, 135,
159; har m to, 70, 73Œ74; he a ling of,

79Œ81, 110; mer idi an, 46, 152; v isu a l-

izat ion of, 124, 154Œ155
Ma D aozong , 214

mag ic a l p owers, 66, 68, 76, 84, 88Œ89, 140,
157, 163, 189, 193, 201Œ202
Maifa,
 15

Mai shu,
41

manus cr ipts, 10, 29Œ61

Mao Xu an han, 186

Mao Z e dong , 212

mass age: Bra hmanic, 37, 137Œ139, 145; as
D aoy in, 136Œ137, 143, 209; s elf, 16, 56,

58, 69, 87, 96Œ97, 106, 118, 141Œ142,

144, 206, 213, 227Œ228; t herap eut ic, 8

yin-yang:inbody,7,43,45,47,61,74,
178Œ179, 221Œ222; cosmolog y of, 3Œ5,
26,40n5,156Œ157,224,226;c yclesof,

16,115,134,188,205,217;inpractice,

11Œ12,37,44,48,57,68,104,110,182,

185; sy mb ol of, 184, 194; in yoga, 231
Yinyang shiy i maijiu jing,
 36

yoga: Ac u, 226, 229Œ230; Asht anga, 230;
Bi k ram, 230; bre at hing in, 57, 86, 235;

in D aoy in, 199, 219, 222Œ223, 235; in

genera l, 17Œ19; lo cks in, 47, 80; Taoist,

230; Yin, 226, 230Œ232
yoga p os es: B o at, 222Œ223, 227; B ound
Ang le, 222; Br idge, 119, 219, 222, 230;

C amel, 54, 223; C hi ld, 223; C obra,

55, 220n7, 223, 227, 231; C or ps e,

111, 220n7, 227; For ward B end,

47Œ48, 105, 220n7, 223; Ha lf Mo on,

37; He ad St and, 107;  He ad to Kne e,

223; Heron, 52Œ53; Inver te d Frog ,

111; Kne e-dow n Tw ist, 222; L o c ust,

223; Mount ain, 37; Pige on, 223; Plow,

220n7, 227; Puppy St retch, 55; R e-

vers e d Tr i ang le, 50;  St aˆ, 79; Spina l

R o ck ing , 222; Splits, 220n7; War-

r ior I, 49; War r ior II, 37, 46; Whe el,

222; Wind-relie v ing , 111, 222; Yoga

Mudra, 46, 48
Yogasutras,
18

Yoshioka Yoshitoyo, 211

Yu X i angdou, 191

Yuen-Yuen Inst itute, 215

Yunji qiqian,
 98, 100, 113, 132, 150n13, 151

Yuy i jielin,
94
Z eng Qing nan & L iu D ao qing , 205
Z eng Z ao, 98

Z engxiang liexian zhuan,
99

Zhang B o du an, 177, 179

Zhang Gu angde, 209Œ210

Zhang Zhan, 64Œ65, 68, 72

Zhangji ashan, 41

Zheng Yin, 67

Zhen™gao
, 91, 126, 144n11

Zhenzhong ji,
 132, 139Œ142, 143Œ145

Zhi D un, 137

Zhiyan z ong,
 137

Zhong g uo daojiao yang sheng mijue,
 214

Zhong li Q u an, 177

Zhou Lüjing , 166

Zhuangzi,
 14, 29, 64, 175

Zhubing y uanhou lun,
12, 65n3, 100

Zhuxian daoy in tu,
 172

Z in k, Pau lie, 230

Zunsheng bajian,
 170n3, 180n8

Zuowang lun,
 149

Abou tt heAu t ho r
L ˜ ˚ ˜ ˛ K˝˙ ˆ i s profe s s or emer it a of re l i g ion a nd E a s t A si a n s t ud ie s at B o s ton
Un i ver sit y. A g r a du at e of B on n Un i ver sit y, G er m a ny, s he h a s s p ent m a ny ye a r s

pu r s u i ng re s e a rc h on me d ie v a l D aoi sm a nd C h i ne s e long-l i fe pr a c t ic e s . Her

b o ok s i nc lud e
Ta o i s t Me d it a t i o n a n d L o ng e v it y Te c h ni q u e s
(Un i ver sit y of M ic h i-
ga nC ent erforC h i ne s eSt ud ie s ,19 89),
D a oi s m

Ha n d b o o k
(E .Br i l l ,2 0 0 0),
Mo n a s
-
t i c Life i n Me d i e va l D a o i s m
(Un i ver sit y of Haw a i ‚ i P re s s , 2 0 03), a nd
D a o i s t B o dy
Cu lt ivat i o n
( ˇ re eP i ne sP re s s ,2 0 0 6).Sheh a spr a c t ic e dt a ijiqu a na ndqi gongfor
more t h a n t went y ye a r s , i s a c er t i ˘e d i n s t r uc tor of K r ip a lu yoga , a nd c onduc t s

work s hop sonD aoi smi nNe wMe x ic oa ndi nt er n at ion a la ndlo c a lc on ferenc e son

D aoi s t s t ud ie s . She i s a fou nd i ng memb er a nd e xe c ut i ve d i re c tor of L e ga c y of

D ao,afou nd at iond e d ic at e dtot hes pre a dofD aoi s tk now le d gea ndpr a c t ic e s .