The Deer stops this monthly loss of blood. Some women are reluctant to 
stop menstrua tion because they think it is ''unnatural''. But there is no need 
to worry. Cessation of menstrua tion is actually not a strange event: men­
struation stops immediately during menopa use, pregnancy, or nursing. When a woman is pregnant, the body instinctively absorbs the supply of 
blood and directs all of it to the thriving egg. The blood and energy 
normally lost during menstruation are then used by the sexual glands in 
particular to benefit the fetus. After birth, if the mother nurses the newborn , 
menstruation will not immediately resume, as the blood will be directed to 
the breasts for convers ion to milk. By stopping menstruation with the Deer Exercise, a phenomenon re­
ferred to as "Turning Back the Blood" by Taoists, the woman triggers the 
body's inner intelligence or instinct to redirect the blood to nourish and 
strengthen the sexual glands. Then the the entire body may be re-energized . WARNING : When a woman's menstrua l cycle does stop, pregnan cy 
is not likely to occur during that time. Neverth eless, historical records 
show that whenever a woman discontinued the Deer Exercise, her 
menstrual cycle would resume, with the benefit of a prospect for a 
healthier pregnancy. For those women, stopping menstruation had no 
permanent effects. Women should not perform the Deer during 
pregnan cy. The energy generated by the exercise combined with the 
accompany ing increased stimulation of the sexual glands might in­
duce premature labor. INSTRUC TIONS FOR 
THE FEMALE DEER EXERC ISE 
As you do the two steps of this exercise, "feel" the fire or energy 
95 The Internal Exercises 
generate in your sexual glands and feel it rise upward along the spine into 
the breast and the head. (Never try to use visualization to help the energy 
rise. For reasons please refer to the section Instructions for the Male Deer 
Exercise.) Linking mind and body is a prerequisite for the harmonious and 
powerfu l functioning of vital energy. Bringing the energy to the pineal 
gland in the head is the Divine purpose . Do this exercise in the morn ing upon rising and at night before retiring. If 
the appropriate time is not available, once a day will suffice. First Stage: 
1. Sit so that you can press the heal of one foot against the opening of 
your vagina. You will want a steady and fairly fmn pressure against 
the clitoris. If it is not possible to place your foot in this position, then 
place a fairly hard, round object such as a baseball against the vaginal 
opening. (You may experience a pleasant sensation due to the stimu­
lation of the genital area and the subsequent release of sexual energy .) 2. Rub your hands together vigorously. This will create heat in your 
hands by bringing the energy of your body into your palms and 
fingers. Figure 43. The Female Deer Exercise. 96 The Internal Exercises 
3. Place your hands on your breasts so that you feel the heat from 
your hands enter into the skin. 4. Rub your breasts slowly in outward, circular motions. Your right 
hand will tum counter-clockwise; your left, clockwis e. 
5. Rub in this circular manner for a minimum of thirty-six times or a 
maximum of 360 times up to two times a day. (Incidentally, it is not 
necessary to do 360 hand rotations once a woman has succeeded in 
stopping her period. Less than 100 rotations, up to twice a day, will 
suffice to maintain a suspension of menstruation once it has stopped. A woman is the best judge of when she should suspend or resume 
menstrua tion. Resumption occurs after cessation of the exercise.) NOTE A: This outward circular rubbing motion of the hands is called 
dispersion, and helps to prevent or cure lumps and cancer of the 
breasts. One may reverse the motion of the hands to an inward 
rubbing motion. In this case the right hand circles in a clockwise 
fashion and the left hand circles counter-clockwis e. This is called 
stimulation and its effect is to enlarge the breasts. a. Dispersion. b. Stimulation. Figures 44a and 44b. Dispersion and Stimulation. Second Stage: 
This exercise can be done sitting or lying down. I. First tighten the muscles of your vagina and anus as if you were 
trying to close both openings. and then try to draw your rectum 
97 The Internal Exercises 
upward inside the body , further contracting the anal muscles . When 
done prope rly this will feel as if air is being drawn up into your rectum 
and vagina. Hold these musc les tight for as long as you can comfort­
ably. 2. Relax and repeat the anal and vaginal contractions. Do this as 
many times as you wish. The first few anal and vaginal contractions 
may be hard to do. Eventua lly, though , you will be able to increase 
the number of times you can do it as well as the length of time you are 
able to hold the contractions. NOTE A: You may insert a finger into the vagina when you do the 
contraction s, to detennine the strength of your contract ions. NOTE B: The lips of the va gina are sensitive and must be massaged 
and stimulated during the Deer Exercise. Sitting on the heel of a foot 
or a ball serves this purpose . Finger pressure also serves this purpose. NOTE C: If a woman finds it tiring to use both hands at once to do the 
breast rubbing , she can use one hand on the opposite breast while the 
other hand rests. Or, the free hand can be used to stimulate the vaginal 
opening in place of the heel. Another method is that the man rubs both 
breasts while the woman rubs or presses her vagina with her hand. As 
you can see, this is a very flexible exercise which can be adapted to 
individual preference. NOTE D: When you practice the Deer, try to avoid touching the 
nipples . A woman's nipples are very sensitive and easily over­
stimulated. If the exercise is done correctly, a woman will notice an 
increased sensitivity in her nipples. NOTE E: Always concentrate on what you are doing . The same information in the previous section with regard to proper 
hygiene for men applies as well to women . The anus and genitals must be 
kept scrupulously clean and free from germs and feces . Please refer to the 
Sun Worship Exercise and other Internal Exercises which work to energize 
the anal and genital areas of the body . When the exercise is done properly, a pleasant feeling will be felt to 
travel from the base of the anus through the spinal column to the top of the 
head. This is caused by the build-up of sexual energy and its movement up 
through the glandular system to the pineal gland and the top of the head. The feeling indicates that the exercise is working to rejuvenate the entire 
body, to preserve the body in perpetual youth. 98 The lnlernal Exercises 
It is crucial to learn control over the anal mus cles if one is to master the 
later medi tative and internal breathing exercises. Thes e muscles may be 
described as a door or a lock . When shut in the female . as in the male , they 
close off the upper body and allow the energy to collect and buil d up in the 
abdominal channel. With out this build -up of energy. it is impossible to 
properly stimula te the sexual organ s. and in tum, the other glands of the 
body . It is essential. then , to gain mastery over this lock if one is to 
strengthe n one's system sufficiently to begin to ener gize the higher spir­
itual centers in the body . PRONE POSITION FOR THE DEER EXERC ISE 
The prone posi tion of the Deer may be used as an alterna tive when one is 
unable to practice the Deer in a sitting position. 1. Be gin by lying on your left side . (Sin ce the Deer is perfonned for 
only a short period of time , one may lie on either the right or left side 
without straining the heart .) 2. The left leg should be stretched straight out while the right leg, 
with the knee bent , lies on top. This posit ion opens the pelvis so the 
anus and rectum may be cont racted with ease . 3. The left ann lies on the floor with the hand down to war d the left 
leg, and the right ann i s placed , with the hand down , in front of the 
body. Support the head with a cushion so the neck does not become 
strained . Figure 45. Prone Position for the Dee r Exercise. The Internal Exercises 
4. Perform the movements as outlined in the Deer Exercise. (One 
may forego the hand rubbing on the pubis if this is too uncomfortable. The main benefit of the Deer is gained from the tightening of the anal 
muscles .) 5. Combine the breathing as taught in the Crane Exercise to complet e 
this pose. Repeat the breathing twelve times while simulta neously 
contracting the anal muscles. NOTE: You may wish to practice this exercise while lying in the 
sunlight so that the sun bathes the anus and body in its health­
enhancing and energy-producing light. Please refer ahead to the Sun 
Worship Exercise, which utilizes the energizing and gennicidal qual­
ities of the rays of the sun. THE CRANE EXERC ISE 
A special species of crane can be found in China. These cranes-male 
and female- are distingui shed by their poisonous red combs. The poisons 
which have been ingested throughout the crane's life are stored in its comb, 
causing the comb to be extremely poisono us. High -ranking soldiers of the 
early dynasties used this quality to demonst rate their loyalty to their 
princes. Those who were qualified to wear the combs around their necks or 
arms were so highly regarded that punishm ents for their wrongdoings were 
not meted out in the court of law; if these men did something wrong, they 
would commit suicide by licking the comb. The poisons stored in the comb 
were potent enough to kill a large man in minutes. Yet every bit of that 
poison passed throu gh a crane's system without harming it. In fact, the 
red-combed crane was noted for its longevity . In light of the crane's lethal diet-one composed mainly of poisonou s 
amphibians and insects-th e previous observation comes as a bit of a 
surprise. But past investigations have pinpointed the cause of the crane's 
longevity. First it was assumed that the cranes had digestive systems which 
were strong enough to take in lethal doses of toxins and then store them 
without banning the other organ systems. But it was found that their 
digestive systems did not differ markedly from those of other, poison­
intolerant birds. So the ancient Taoists observing them determined there 
100 The Internal Exercises 
lllustration 4. The Crane. 101 The Internal Exercises 
was something else which gave them the ability to protect themselves 
from toxins. When those Taoists realized that the crane's unique pose­
one leg folded into the belly and one leg holding the bird erect-gave the 
bird its unique characteristics, the Crane Exercise was developed. As it stands, the crane will fold one leg into its belly and exert pressure on 
its abdominal muscles and internal organs, to stimulate and strengthen its 
digestive, respiratory and circulatory systems. This pose will not lose its 
efficaciousness when it is adapted for human use. Since human intestines 
are involunt ary organs and are located in areas which are unreachable by 
external exercise, emulating the crane will benefit the digestive system 
greatly. Humans emulate the crane by practicing standing on one leg and 
then by learning to use the diaphragm to massage the digestive and 
intestinal organs. Historically, as well as in modem times, man has suffered from many 
acute and chronic problems of the abdomen including constip ation, di­
arrhea, ulcers, diverticulitis, and cancers of the stomach, intestines and 
colon. All of these diseases are caused by· a similar problem-w eakness in 
one or more parts of the digestive tract. When a tissue or an organ is weak, 
it is more susceptible to disease, and the greater the weakness, the more 
intense the symptoms. The digestive tract is controlled by the involuntary 
muscles. We need, then, to find a way to bring these muscles and organs 
under our control. We need to force the stomach, intestines and colon to 
move, to work so they may be strengthened. Normally, when we breathe, 
the lungs tend to expand outward toward the chest. The Crane Exercise, 
however, forces the lungs downward, and because the intestines have 
nowhere to go, they are pressed outward against the abdominal muscles to 
form a little ball. This motion breaks up constipation, encourages absorp­
tion of nutrients. and strengthens the entire digestive tract while stimulating 
the lungs and circulatory system. In this way, invading germs do not have a 
good environment in which to settle and germina te because one's bowel 
movem ents are so strong and regular. Then it is not easy to get diseases. The 
Crane also increases the circulation to the abdominal organs and muscles. Thus, it can reduce cholesterol and fat accumulation. The pose also helps 
asthma through its effects on the lungs, and because the lungs and skin 
work together as a unit, the pose can help skin disorders such as rashes and 
sores. Poor breathing habits are a major cause of weakne ss and disease in the 
body. One tends to breathe using only the upper half of the lungs and only 
rarely does one utilize the lower portion of the lungs. (Autopsies have 
102 Th� Internal Exercises 
sometimes shown that the middle and lower lobes of the lungs have never 
even been used. They are either like new or atrophied.) The stale air that 
remains in the lower areas of the lungs and the wann moisture which 
accompan ies the stale air provide the conditions necessary for germs to 
flourish. Also, the air we breathe contains Chi, or energy, in addition to 
oxygen, nitrogen, carbon, etc. We depend on the air we breathe not only to 
give us oxygen. which is necessary for our metabolism, but also to provide 
us with energy, the electrical charge without which we will quickly weaken 
and die . Poor breathing habits also encompass fast breathing. Such breath­
ing is violent, and it damages the delicate membranes and increases the rate 
of the heart beat . It also prevents us from getting the necessary nourishment 
for the air we inhale. Any nu mber of problems, such as disease, headache, 
indigestion, dizziness, poor blood circulation, and aging can arise. (The 
aging process is hastened when the heart rate increases. The rate goes up as 
stress and tension mount. Later, signs of age show up on the face as stress 
and tension effectively choke cell nourishment .) We want, therefore, to correct poor breathing habits. Slow diaphrag­
matic breathing, as taught in the Crane, allows for full expansion of the 
lungs and full absorption of energy from the air intake, all the while 
exercising the lungs and gently massaging the internal organs. The Crane 
also encourages us to improve our circulation and lower the heart rate at the 
same time. (The ideal rate is 45 beats/minute, the rate the heart sinks down 
to during sleep.) In sum, the Crane Exercise is designed to strengthen the organs within 
the trunk of the body. Even though these organs are controlled by the 
autonom ic, or involuntary, nervous system, the Crane enables us to bal­
ance the energy and thereby promote a smoother functioning of these 
organs. INSTR UC TIONS FOR THE CRANE EXERC ISE 
This pose may be practiced while standin g, sitting, or while lying down 
on your back. I. Begin by rubbing the palms of your hands together vigorously. This creates heat in your hands and brings the energy of your body 
into your palms and fingers. 103 The Internal Exercises 
2. Place your hands, palms down, on your lower abdome n so that 
they lie on either side of your navel. 3. Keeping your mouth closed, inhale through your nostrils. 4. Begin to exhale slowly, while pressing your hands down lightly so 
that the abdomen forms a hollow cavity. This motion gently forces the 
air out of the lower lungs. (In this instance, the hands are like the 
leg of the crane.) As you do part four of the exercise, imagine that 
every drop of air is leaving the lungs and that as it leaves the 
microorganisms are carried out also. 5. After you have exhaled complet ely, slowly inhale again. As you 
inhale, extend your abdomen outward so that it becomes like a 
balloon. Try not to allow the chest to expand-use only the muscles 
in your lower abdomen. 6. One complet e exhalation, followed by an inhalation, constitutes 
one round of breathing. At first you will probably only be able to do 
two or three rounds of breathing at one sitting. Gradually you will be 
able to increase the number until you have reached 12 rounds. a. 
) b. Figures 46a and 46b. The Crane Exercise. 104 The Internal Exercises 
NOTE A: It is not necessary to force either the inhalation or the 
exhala tion . Wit h continued practice you will be able to extend and 
contract your abdomen quite easily while breathing very slowly. In 
the beg inning your hands act as guid es to help you learn the exercis e. 
Once you have learned the breathing, it is not nece ssary to continue 
using your hands . Breathing must be very slow . So slow , in fact, that 
a hair in front of the nose will not move either during inhalation or 
exhalation . NOTE 8: Once you have mastered the Crane Exer cise , you may 
combine the anal lock as described in the Deer Exerc ise with the 
Crane b reathing. This will increase the strength of the exercise . NOTE C: Always concent rate on what you are doing. NOTE D: Women should not perform the Crane Exerc ise during 
preg nancy as the in and out motions of the abdomen may create 
unplea sant feelings within the abdomen. The best time to do the Crane Exercise is in the morning, while facing the 
sun, if possible . As you inhale, feel the energy of the sun come into your 
body , and feel as you exhale the toxins and wastes leave your body . When done before re tiring at night, the Crane Exercise gives a gentle 
mas sage to the inner organs which helps calm the body, relaxing it for 
proper and restful sleep. One organ whi ch benefits greatly from the Crane is the lung . As it is one 
of the three filter systems of the body-it filters out gaseous wastes and 
carbon diox ide-it must function perf ectly for good health . The simplest 
way to good respir atory and circula tory health is through nourishing, 
relaxing, and comforting breathing. The Crane will help us re-le arn this 
kind of breathing, as it was once used natural ly when we were babies . Except for singers, most of us lose this knowle dge as we grow older. Eventually you will want to learn to do the Crane breathing so slowly that 
one breath will take you 10 minutes to complete. Many people have more 
trouble taking long inhala tions than long exhalations, but with training both 
can be done. In accomplishing this, we learn to control every cell in our 
bodies, to help it follow the mind. Achieving this first stage will facilitate 
the our progress to next stage, wherein every mental movement follows 
the way of God. Like the Deer Exercise, the Crane must be mastered as it is also the basis 
for future meditative and advanced breathing techniques. 105 The Internal Exercises 
THE STANDING CRANE 
This exercise is similar to the sitting Crane Exercise, only it is perfonned 
while standing. It helps develop balance, stimula tes the nervous system, 
strengthens the inner organs, and increases the flexibility of the knee, 
ankle, and hip joints. It also increases the circulation in the legs and feet and 
reverses tendencies toward cramps in the legs and feet, varicose veins, and 
cold feet. I. Stand with your feet together , toes and heels touching. 2. Pick up one foot and rub the sole of that foot on the opposite calf. \ I 
a. b. Figure 47a and 47b. The Stand ing Crane. 106 The Internal Exercises 
3. Gradual ly work your foot up the leg. stopping every few inches or 
so to continue the rubbing motion, until your foot rests on the outside 
thigh of your opposite leg. The heel will be in toward the pelvis, and 
the toes will extend past the thigh near the hip joint. 4. Now massage the sole of your foot with your hands and manipu­
late the toes to stimulate the nerves and circulation in your foot. 5. Then slowly raise your arms over your head sideways as you 
inhale, and bring your palms as close together as possible . 6. Breathing normally, balance in this position for as long as you feel 
comfortable. 7. Exhaling, lower your arms and foot and repeat the exercise with 
your other foot. 8. Do this exercise once with each foot. It may not be possible to balance in the full position at first, but with 
continued practice the pose will open up, and you will find yourself 
perform ing it with ease. The increased ability to balance will have enor­
mous beneficial effects on your everyday life. SOLAR PLEXUS EXERC ISE 
The ancient Taoists believed that the human body was controlled and 
operated by two brains instead of one. Besides the familiar brain in the 
head, there is also a ''brain'' in the abdomen. We know that the entire body 
is operated by nerves. But whenever the subject of nerves is brought up, we 
invariably link in the cerebral brain while never venturing further beyond 
that point. The ancient Taoists went one step further by linking the nervous 
system to another ''brain'' and maintaining that that nervous center existed 
in the abdomen and was at least equal in importance to the cerebral brain. The modem anatomical term for this abdominal nervous center is ''solar 
plexus'' . A mass of nerve cells, the solar plexus is found in the center of the 
torso , beneath the heart and behind the stomach. Being in closer proximity 
to the abdominal organs than the cerebral brain, the solar plexus has nerves 
radiating out directly to the organs. One can say that the relationship of the 
107 The Internal Exercises 
solar plexus to the abdominal organs is even more direct and intimate than 
that of the cerebral brain. That is why Taoists call the solar plexus the 
''abdominal brain''. Respons ibility for maintaining and balancing internal organ functions 
lies in the abdominal brain. Its presence can be clearly felt when a person in 
daily life feels anger, happiness, distress, sorrow, love, hate, and other 
emotions, all arising from within the internal organs. Feelings arise when 
an organ is disturbed or dysfunctioning, but they are felt at the solar plexus 
and later surface as physiological reaction s. When a feeling is generated , 
the solar plexus must reestablish balance among the organs and correct 
organ dysfunctions-a struggle that can be painfully felt at the solar 
plexus. In the minds of Taoists, the generation and sensation of feelings are 
functions of the abdominal area, not the cerebral brain. The cerebral brain 
is like a library where all data (life experience , education , knowledge, etc.) is stored. In modem terms, it functions exactly like a computer center. The function of the solar plexus actually involves every organ in the 
abdomen . To the Taoist, excitement is related to the heart; anger, liver; 
worry, spleen-panc reas; sorrow , lungs; and fear, kidney. According to the 
Five Element Theory , excessive excitement hurts the small intestin es, 
sexual organs, heart and blood vessels; excessive anger, the nervous 
system, liver and gallbladder; excessive worry or consideration, muscle 
tone, stomach and spleen-pallcreas;--:exce-ssive sorrow or sadness, die 
Tungs, large intestines, skin ·imd .. hair; excessive fear, the bones, kidneys 
and bladder. This is not to say that feelings are bad for the organs. They are 
God-given antagonists that temper the solar plexus. And when the solar 
plexus benefits, everything else along the cyclical chain of influence, 
including the organs, benefits . Therefore, if the internal organs are healthy 
and balanced , the feelings will naturally be balanced and peaceful. Peace­
ful feelings cannot be forced by thoughts or reasoning from the cerebral 
brain. Peaceful attitudes come from internal peace, not thoughts . When the solar plexus is healthy, organs can immediately recover from 
stress and tension and resume proper functioning. It is when its balance is 
lost that the following problems arise: insomnia , hypertension , car­
diovasc ular diseases, heart weakness, heart attack, stroke, chronic bron­
chitis, duodenal infection, ulcer, gastroe nteritis, gastriti s, constipation, 
diarrhea, lack of absorption (small intestine), menstruational cramps and 
related problems, impotence , etc. How can the balance of the solar plexus be lost? According to the 
108 The Internal Exe rcises 
Two-Brain Theory of Taoism, nonnal newborn ba bies have more abdo­
minal brain functions than cerebral brain functions. Their cerebral brains 
are blank, without infonnation that adults deem critical for survival , yet 
they hardly ever suffer from the health problems that plague or kill adults. With gradual absorption of living experience and artificial education, their 
cerebral brains gradually develop . Because som e cultures value huge 
memory stores of facts and subsequently stress continuous cerebral (ration­
al) development over inner development (true feeling), the abdominal 
brain functions are gradually forgotten or surpressed . Then the results of 
this direction of emp hasis are a great library of recorded information (the 
cerebral brain gets bigger and bigger) and a great succession of physical 
and mental problems, the so called modem diseases listed above. In other 
words, human beings, in denying their true feelings, are misguidedly 
cutting off the functions of their solar plexus, causing their organs to 
become inoperati ve, and shortening their lives. The basic outward sign of 
an atrophied solar plexus and it� Jls�ociated_ �lmerits is a distended be.lly, 
-The acc-urriulation of dead cells, waste, and fatty tissues indicates iiiat the 
solar plexus is in one of the various stages of atrophy. The distended belly 
and its hidden ailments are never seen in lively young children. True feelings ar�_�cem_e.r�d .3t . .t.h.e S()lar. pl�xus, not the brain. The brain 
records only the memory of a feeling. Misguidedly, we are taught to use 
our powers of reason-that is, cerebral rationality-to suppress our feel­
ings. In suppressing our feelings, we suppress the solar plexus from 
function ing. According to a law of physics, where there is greatest pres­
sure, there is greatest likelihood of explosion. If we keep suppressing, the 
physical and psycholo gical time bombs we have set will explode, and all 
that we have been striving for (a cold rational head and its supposed ly 
attendant successes) will be lost. ���Jbe ()rgans that give the body life 
become i�.o��tive, the facts that have been stored in the brain get jumbled 
and-confused , burying __ true _wi�dom and inteUigen�e. Looking at today 's 
- �- --- --...... ·- - - -.. .. 
society we know that using rational to suppress feeling is useless. In truth it 
has created more physical ly and psycholo gically unhealt hy individu als 
than ever before. Accord ing to Taoism, using rational to suppress true feeling is not the 
solution . In the Tao Te Ching, chapter 55, Lao-Tse said that "in order to 
attain health and longevity, man must learn to return to his infancy''. The 
salient point is that the abdominal brain must be developed in order to 
recapture or maintain youth. At least both brai ns must be developed in 
balance . This is achieved through the following steps: I. Balancing the 
109 The Internal Exe rcises 
organs according to the Five Element Theory , and 2. Strengthening the 
abdominal br ain so that it could handle more emotional pressure . This is 
most different from most educatio nal and religious teachings , but this is 
one of the greatest secrets of Taoism. Most religions and regular educational institutions teach people to sup­
press feeling with reasoning, logic, and rationality. Artificial reasoning 
appears to be logical, reasona ble, and objective at first glance, and it is 
easily programmed into the cerebral brain. But when a complica ted and 
complex case occurs, it may not be truly appropriate in subjective situa­
tions. So proper guidance cannot be found. Instead, one finds only confu­
sion and frustration. That is why one often hears people speak of the 
conflict between their hearts and minds. One can only find proper guidance 
if one looks into one's own deep and true feelings. According to Taoism, correct feelings -that is, peaceful feelings­
always come with healthy and balanced internal organ functions. If one 
organ is over-acti ve, it can be difficult to reach peace or proper guidance . In this book, many exercises are provided that provide techniques to 
develop and balance the internal organs and subseque ntly the two brains, 
but the Crane Exercise and its many variations are the most direct in serving 
this purpose� -- · · · · · · 
Some meditators teach people to slow down the cerebral brain to reduce 
stress and tension. Meditation has the effect of temporari ly stopping 
cerebral reasoning. Recently, many organizati ons recognized stress and 
tension as the great enemy of its members , and recommended meditation 
programs for saving their health. But there are those who are so over­
whelmed by too many attachments and desires-their brains have been 
programmed to race for too long-t hat they are unable to slow their brains 
down. If these people were placed in a meditation program and forced to 
slow down their brains, the results would be disastrous. Forcing a different 
direction upon the brain creates more confusion and causes illusions and 
frustration , finally resulting in worsening conditions of stress and tension . At worst, this can lead to a case of schizophren ia. Even if meditation were done properly to reduce stress and tension , it 
would not naturally strengthen the solar plexus, and a two-brain balance 
can never be reached . If a side-effect free method for strengthening the solar plexus exists that 
naturally reduces stress and tension (not by slowing down the cerebral 
brain) and balances both brains at the same time, then the Solar Plexus 
Exercise would be the only and perfect answer. The original Taoist tenn for 
110 The Internal Exercises 
the Solar Plexus Exercise translates into English as, ''The Fire Bums the 
Wheel''. The '·Fire ·_'_ means_ feeling. and the '·Wheel ' ' means solar plexus. According to-the ancients, this exercise strengt hens the. true· feelings in the 
abdominal cavity. Building up this "fire" will help "bum out" every 
disease associated with this area of the body , including diarrhea, constipa­
tion, flatulence, diverticu litis, cancer, and other disorders . To avoid overloading your cerebral brain, it is best to recognize these 
few early warning sign� ��ac;lache , stiff neck, stiff shou lder, confusion, 
illusio�s, forgett'Uilness, or spaciness. Hea daches indicate mental over­
load, whicll"ili furniridicates that the cere bral brai n is out of balance with 
respect to the abdominal brain. Neck/shoulder stiffness indicates that the 
nerves closest to the cerebral brain are unable to handle the ove rload from 
it. Wheriever..lli� .. above symptoms aris e , do the following exercise. It will 
help temporary as=_w�lras···long term problems resulting from cerebral ­
abdominal imbalance . ·This exercise can be done anywhere, anytime. Figure 48. The Solar Plexus. Figure 49. The Solar Plexus Exercise. 1. While sitting or standing , place both hands on your stomach. Face 
front and inhale and feel the air expand your stomach. 2. Then exhale. As you exhale, use your hands to push in and up your 
stomach. As you execute these motions, tum your upper torso and 
head slowly toward your left side as far as possi ble and look to your 
left. Meanwhile twist your pelvis to the right. 3. Inhale and bring your entire body back into alignment, facing 
front. As you do this, let your hands release your stomach slowly until 
1 1 I The Internal Exercises 
they are resting gently on the skin surface. 4. Exhale again . But as you exhale, tum your upper torso and head 
slowly to the right side. Look to your right. Meanwhile push :your 
stomach in and up again as you twist your pelvis to the left. 5. While inhaling, bring your body back into alignment, facing 
front. Repeat this exercise 4 to 36 times. NOTE A: How many times you are able to do the exercise depends on 
the condition of your neck and shoulders. If you experience stiffness 
and pain at the neck and shoulders, do small repetitions until the 
condition clears. Then you may increase the repetitions in incre­
ments. NOTE B: When you do the exercise, concent rate on the solar plexus 
area, which is located under the heart and behind the stomach. The 
more you concentrate, the more benefits you gain from the exercise. The placing of the hands on the abdomen helps concentration, and the 
turning of the neck relaxes the nerves in the neck, shoulder, and cerebral 
brain. As you can see, the exercise is designed to balance both brains in one 
movement . One day the vice president of a famous university came in seeking 
consultation. His situation correlated exactly with that caused by brain 
overuse; every ailment listed earlier afflicted him. He had undergone 
surgery several times for abdomina l problems. Half of his liver was 
nonfunctional. He lived on tranquilizers. And because of the blood pres­
sure pills, pills for heart disease, pills for insomni a, and so on, he became a 
pill bottle. He was, by his own admission, like a zombie , half dead 
physically and mentally. I recomm ended the Solar Plexus Exercise for his 
afflictions. About a week later he came back. He said he did not trust the 
simplicity of the exercise at first, because his condition had lasted for 
many, many years and was lately worsening week by week, but he 
faithfully practiced it nevertheless for one week. When 50% of his symp­
toms disappeared . he became a believer, although his doctor could not 
believe what happened . A few days later, his doctor called me to ask what 
method, shots or pills I used on his patient to get such results. When I told 
him what his patient used, the doctor said, ''Excuse me ... I would never 
believe it.'' Two months later, I learned that the executive had become like 
a college student; he had played ball with a few students . To celebrate his 
112 The Internal Exercises 
new life, he held a party. There he inttoduc ed me and held up my hand and 
said, ''This is my saviour!'' He was still very healthy seven years later, 
though he ''never touched another pill''. THE TUR TLE 
Ancient Taoist texts tell the story of a family which escaped to the hills 
during a time of war. They took up residence in a cave deep within the 
mountains. One day, a part of the mountain crashed down, sealing the 
family within the cave. No amount of digging from inside could free them, 
so they sat to await the chance that someone would discover their plight. Months passed, as the family anxiously awaited their death due to their 
dwindling supply of food. One day, they discovered a turtle which had 
been in the cave with them from the beginning. The turtle had been so still 
that they had earlier mistaken it for a rock. Now they studied it with the 
utmost fascination, wondering how it had been able to survive until now. As they observed it over the following days, they found the only move­
ments it made were to extend and shrink its head in and out of its shell. Occasionally, it would stop to catch on its tongue a drop of water which had 
fallen from the ceiling. It had no other sustenance. Soon the family was out 
of food. Facing starvation, with nothing else to guide them, they began to 
imitate the movements of the turtle in hopes the simple exercise would 
somehow keep them alive. Many years passed before others discovered the 
family and removed the boulders which had blocked their escape. When 
the records were checked, it was found that 800 years had passed since the 
time the family had first been locked in the cave! News of their survival 
soon spread and their fellow countrym en were astonished on learning that 
only a few drops of water and a simple exercise imitating the movements of 
a tortoise had sustained them through the centuries . You may not believe this story, and it is recited only to encourage people 
to follow the Turtle Exercise, but the Turtle pose is one which stimulates 
the nerves. It stretches, stimulates, and energizes all the nerves of the neck 
which lead to the brain and to the lower extremities of the body. The neck 
forms the central pathway for all the nerves leading to and from the brain 
through the central nervous system. If we are able to gain control over this 
complex of nerves, we will control the entire functioning of the body. We 
113 The Internal Exe rcises 
can cut off an ann and remain alive, but we cannot cut off our heads and still 
expect to live; therefore, we must recognize the importance of exercising 
the area of the neck, as it increases the circulation and carries away deposits 
which would otherwise impair the proper functioning of the nerves, tis­
sues, arteries and veins of the neck. The Turtle stretches the entire spine, energizes the neck, strengthens the 
shoulder muscles, and removes tiredness , stiffness and soreness from the 
neck and shoulder muscles. In addition, the thyroid and parathyroid glands 
are stimula ted and strengthe ned, improving the body's metabolism. If one 
performs the Turtle on a daily basis, one will feel younger and radiate an 
inner beauty which comes only through the proper functioning of one's 
inner energy systems. INSTRUCTIONS FOR THE TURTLE EXERC ISE 
This exercise may be done standing or sitting. The best time to perform 
the exercise is in the early morning upon rising, and just before retiring at 
night. It may also be practiced any time you feel tension or tightness in the 
neck or upper back and shoulders. I. Bring your chin down onto your chest. At the same time stretch the 
a. b. Figures 50a and 50b. The Turtle Exercise. 114 The Internal Exercises 
top of your head upward . Slowly inhale as you do this. The back of 
your neck will feel an upward pull and your shoulders will relax 
downward. 2. Slowly bring the back of your skull down, as if to touch it on the 
back of your neck. Slowly exhale as you do this movement. Your chin 
will be pulled upward , and your throat will be slightly stretched. Also, your shoulders will be pulled upward on either side of your 
head, as if you were trying to touch them to your ears. 3. Repeat this cycle for a total of 12 times, taking care not to force the 
movements. NOTE A: You may find it helpful to synchronize the movements of 
the Turtle with the breathing techniques of the Crane. In this case, as 
you stretch the head upward, inhale; as you bring the head down and 
lift the chin up, exhale. In any case, please proceed slowly. NOTE B: While doing the Turtle Exercise, look straight ahead at a 
soft or muted light, or keep the eyes gently closed. You want to hold 
the rest of the body relaxed and keep the fingers clasped around the 
thumbs as you make a fist. This hand lock prevents energy from 
spilling out through the fingers. NOTE C: Always remember to concentr ate on what you are doing. If 
the mind wanders, bring it gently back. Patience in practicing this exercise will lead you to a treasure of health­
ful, emotional, and spiritual benefits . Upon performing the pose correctly, 
you may immediately feel a diminishing of any tension or tiredness in the 
neck or upper back. COMBI NING THE DEER , CRAN E, AND 
TURTLE EXERC ISES 
Once one is able to comfortably practice the three foundation exercises 
on an individual basis, then the Deer, Crane, and Turtle may be put 
together and performed as one basic exercise. This is accomplished by 
combining the compon ent parts of each exercise into one single exercise . Basically, one will synchronize the neck stretching as learned in the Turtle 
115 The Internal Exe rcises 
with the breathing as taught in the Crane, together with the anal lock and 
hand rubbing as taught in the Deer (eventually the hand rubbing may be 
discontinued and only the anal lock used). This may seem a bit confusing 
when first practiced, but if one has become proficient in the indiv idual 
exercises before putting them together , it should not take long to master this 
combination technique . Each of the three exercises, as well as the combination technique when 
mastered, should be practiced daily, preferably once in the morning and 
again at night for optimum benefits. If one were only to practice these three 
basic exercises, one's health would expand a great deal. The Crane will 
strengthen and stimulate the circulatory and digestive systems. If these two 
complexes are strong, then it will not be easy to accumula te weakness and 
disease. The Deer stimulates the physical as well as the spiritual being of 
the practitioner. It improves one's sexual energy and ensures a balanced 
glandular and hormonal system. It is said that if one has strong sexual 
glands, one may never grow old. The Turtle energizes the nerves and 
strength ens the brain, spinal column , and neck region. Possessing a strong 
central nervous system helps balance one's mental energy and eventually 
helps to bring peace of mind. Every human being is a meld of three bodies: a physical body, a mental 
body, and a spiritual body. The physical body houses the basic needs for 
sex, violence, food, and entertai nment. The mental body houses the 
emotions, thoughts , and will. The spiritual body houses intuition, con­
science , and illumination-or communication with God. The proper sequence of influence between these three forces should be 
thus: the physical body functions only to bring into fruition the plans 
formulated in the mental body, and the mental body formulates plans only 
in accordance to spirit ual laws. A society functioning under such an order 
of influence would be free of all evils and ills. However, this is often not so. Since Adam ate of the forbidden fruit in the 
Garden of Eden, the order of influence has been turned upside down. The 
body's needs overpower the guidance of the spirit, and the mind becomes 
the body's agent. The result was chaos. We need, then, to bring the mind back, to return to the natural order. The 
Deer, Crane, and Turtle Exercises help us do so gently and pleasantly, by 
freeing us from the body's needs. Taoist teachings are very practical. They teach that we are each responsi­
ble for our own state of being-physical, mental and emotional, as well as 
spiritual. It is for the purpose of realizing these truths that the Internal 
116 Th� lnt�rnal Ex�rcises 
Exercises were developed . THE SITTING POSITION 
Taoist teachings offer correct methods for sitting, standing , walking, 
and lying down. People tend to sacrifice much of their everyday energy in 
supporti ng unhealthy forms of posture. The following suggestions provide 
simple ways of arranging our bodies so that we enhance rather than retard 
the natural flow of energy as we go about our daily lives. Sitting correctly increases one's energy and improves the health of the 
body even as one sits. It is best for everyone to sit with the heel of one foot 
pressed tightly against the perineum. For the male, the heel will press 
against the prostate ; for the female, the heel will press against the clitoris .. The other leg may be kept extended or brought upon the opposite leg to 
form the half-lotus position . If neither of these positions is comfortable, 
you may use an object such as a hard ball to create the pressure . Remember 
always to keep your spine as straight as possible . You may also practice 
locking your sphincter muscles around the anus while in this position , but 
understand that keeping the anus locked all the time will result in too much 
tension in the body, causing a negative reaction. You need to observe 
117 The Internal Exercises 
Figures 51a and 5lb. Sitting Position s. 
moderation in all these exercises. There need never be strain or overexer­
tion to obtain maximum benefi ts from the Internal Exerc ises . This sitting position opens the pe lvis so that the heel may be pressed 
comfortably into the perineu m. Through overuse of the sexual organs, we 
lose a great deal of energy. Even through inactivity the sexual organs may 
grow weak. Since the sexual organs are the basic glands in the body , they 
need to be protected and energized. This sitting posit ion protects against 
the loss of energy through the ''energy gate'' ( prostate or clitoris) and 
enables you to build up additional energy in your sexual glands . When sitting on a chair or couch, keep your thighs parallel to the floor 
with your spine erect. This is the healthiest position for regular sitting . You 
do not want a chair to be so high that your feet have difficulty touc hing the 
ground, nor so low that your knees are above you r thighs. Sitting back in a 
plush sofa may sePm comfortable at first, but it promot es poor posture and 
is not a healthy way to sit. The bones do not align properly, the vertebrae 
become crooked, and your energy does not flow correc tly through the 
spinal column . The two methods for correct sitting are to be used whenever you practice 
the Internal Exercises-inclu ding the breathing and med itation 
techniques-as well as when you work at a desk, converse with someone , 
118 The Internal Exercises 
or read a book. Sitting properl y promotes a healthy flow of energy in your 
body and keeps your mind in an alert and responsive state. THE STANDING POSITION 
When standing , keep your feet shoulder-width apart and parallel to each 
other. Your weight should be even ly distributed along your feet. Too much 
weight on the heels will throw your spine off center, make your abdomen 
sag, stimulate too many nerves in your heels, and make your brain lazy. This position keeps your mind alert and will give you a feeling of lightness 
in your body. Figur e 52. Stand ing Position. 119 The Internal Exe rcises 
WALKING 
When walking, never hurry, lest you build up an excessive amount of 
tension and make the heart beat too rapidly. It is better not to run unless 
necessary . Leave early for your destination to avoid needless stress and 
tension; stress is perhaps the biggest enemy of the body. When you are 
rushed in your activities, there is a build-up of unnecessary tension. Over a 
period of time, this may lead to weakness and to diseases such as cancers 
and ulcers. While walking, your steps should be even, and only the legs should be 
used so that your mind remains alert and peaceful. Always walk with 
complete attention to, and awaren ess of, what you are doing. Walk at a 
constant speed, not too fast or too slow, but at just an easy gait. The feet 
should be parallel to each other, with the heels and toes pointing straight 
ahead. When you walk correctly, you will feel like you are walking on a 
cloud: your steps will be balanced, light, and airy. THE SLEEPING POSITION 
The best position for sleeping is lying on your back. Many people 
experience nightmares when first assuming this sleeping position. How­
ever, the nightmares should disappear after a little while. The next best 
Figure 53. Sleeping Position. 120 The Internal Exercises 
position is to lie on your right side. If you lie on your left side, the lungs, 
stomach. and liver will press into your heart. This additional weight strains 
the heart and may be a factor in causing heart disease. Also avoid sleeping 
on your stomach. This puts an excessive amount of pressure on the lungs, 
heart. and internal organs; produce s shallow breathing habits; and often 
results in severe neck strain and pain due to the head and neck being 
twisted. Try to sleep in a well-ventilated room, preferably with your head to the 
north and your feet to the south so you are in line with the natural flow of 
energy on the planet. A void oversleeping as this makes the body sluggish 
and promote s weakness. Too little sleep causes this also. Between seven 
and eight hours of sleep is sufficient for the average person. If you need 
more than that, it may be that your system has been weakened by improper 
exercise, diet, or living habits. HEAD RUBBING EXERC ISE 
This is an excellent exercise for stimulating the circulation in the scalp 
and preventing the hair from falling out, because the hair follicles become 
nourished with the added circulation. I. Press your hands on the points of the head indicated in figure 54 a. Do not scratch these points, simply rub the skin back and forth 
without moving your hands from your head. a. b. Figures 54a and 54b. Head Rubbing . 121 The Internal Exe rcises 
2. Press your fingers into the points on the back of your neck as 
indicated in figure 54b. Press in and rub at the same time. This 
exercise removes tension and fatigue from the upper back and neck 
and removes or prevents tension headach es. THE EYE EXERC ISES 
The eyes are the openings to the liver. People who suffer from eye 
problems usually suffer from liver disorders and vice- versa. As anger is a 
symptom of liver dysfunction in Taoist theory, people who use their eyes 
too much may become angry. The Internal Exerc ises for the eyes will 
strengthen both the eyes and the liver and help such serious disorders as 
cataracts, astigmati sm, nearsightedness, glaucoma, and liver problems . The eyes, specifica lly their movements , are indi cative of an indiv idual 's 
intelligence. People who are clever have large eye movements and are 
always exploring their environme nt. Slow eye movement or a lack of eye 
movem ent indicates a repressed level of intelligence, which may also be 
helped through stimulation of the eyes. Poor blood circulation, indicated by dark circles under the eyes , can also 
be helped by doing the Eye Exercises. Poor blood circulation results from 
long periods of inactivity, such as those spent in front of a televisi on set. Often the flfSt signs of sluggish circulation are chilly sensation s, whi ch 
result when the body temperature rises above room temperature , causing 
the surroundings to be cooler than the body. Like car engines, our bodies 
need cool liquids to circulate through them and remove heat. If circula tion 
is sluggish, body temperature goes up. Then the blood ''boils' ' , fonns 
skins, and forms clots. So in order to prevent blood clots, the Eye and other 
Internal Exercises should be done, especially when television is being 
watched. Doing the Eye Exercise can also help bags or puffiness under the eyes 
which indicate water retention or bad metabol ism . I. Place thumbs on rim of the eye sockets at the upper inside comer 
of the eyes. The re is a slight dep ression in the bone at the correct 
point . Those points are designa ted by the letter A in figure 55 a. Press 
in deeply. Any pain indica tes some blockage . Then massage the 
points for a count of 1 0. Releas e . Repeat for a total of 3 times. 122 ·�A� 
•• �D •E s• •c 
a. 
c. 
e. 
g. 
Figures 55 a-55 g. Eye Exercises. 123 d. 
f. The Internal Exercise s 
2. Next, place index fingers in the small depressions at the middle of 
the lower eye sockets-points designated by 8. Press in deeply on the 
rims, not cheekbon es. Massage for a count of 10. Release. Then 
repeat for a total of 3 times. 3. Then, place index fingers on lower eye socket l/4 of the distance 
from outside comers of the eyes. (Look for letter C in figure 55d.) Press and massage for a count of 10. Release. Repeat for a total of 3 
times. 4. Place middle fingers on top of eye sockets about 1/3 of the distance 
from the outside comers of the eyes. (Look for letter D.) Press and 
massage for a count of 10. Release. Repeat for a total of 3 times. 5. Place middle fingers on the temples by coming out from the end of 
the eyebrows and locating soft depressions on the sides of the head 
(point E). Press and massage for a count of 10. Release. Repeat for a 
total of 3 times. 6. Palming. Rub hands together briskly until they are quite warm. Cup the hands over both eyes, fingers slightly crossed, right over left. Do not press the eyes. Hold for a count of 10. Then repeat for a total of 
3 times, always feeling the warmth entering into the eyes from the 
hands. 7. Then rub eyes lightly with three middle fingers. Rub the bones 
around the eyes in a circular motion, starting from the inside comer of 
each eye next to the nose. Rub up the bridge of the nose, across the 
eyebrow s, towards the temples, down and back around the lower rims 
of the eye sockets to the nose again. Do this 10 times. Pause. Repeat 
for a total of 3 cycles. NOTE A: Rubbing in the opposite direction will weaken the eye 
muscles and cause wrinkles to appear. Always use a natural, heal­
ing cream as a lubricant. NOTE 8: For cataract or glaucoma , practice the first seven eye 
exercises up to 20 minutes daily. Whenever your eyes are tired, do the 
Eye Exercises, as they will complet ely revitalize your entire body in 
minutes. It is also good to do them in conjunction with exercises 
which strengthen the liver. NOTE C: Once you have located the painful points, it is not necessary 
to continue pressing hard on these points. When you are doing the Eye 
124 The Internal Exe rcises 
Exercis es, even a very light touching of the points will accompl ish the 
purpose of the exercise, which is to restore normal vision. NOTED: Use the first two points (A and B) for diagnosis. If it is 
painful at all when you press in deeply, then there is something wrong 
with the eyes and/or body. If it is puffy or dark under point B, water 
retention or lack of proper rest is indicated. One may also practice additional exercises which will strengthen the 
eyes and the muscles surrounding them. 1. Begin by keeping the head straight , but with the eyes first looking 
up toward the ceiling and then down at the floor. Repeat this motion 
several times. The eyes should always move slowly and with deliber­
ation. 2. Next, look to either side of the head . 3. Then look up and down into the opposite corners of the eyes. 4. Then rotate the eyes first in a clockwise direction , then in a 
counter clockwise direction . This will take about ten minutes to per­
form when done slowly. S. Always follow these eye moveme nts with a rubbing of the hands 
and a pressing of the palms onto the eyes to bring heat and energy into 
them. � � � � 
� e ~ cq J, .i 4 
a. b. c. 
�� � 
�- .... � 
g· 111>1 '/ 
"-.. � , __ .,, -
d. e. f. 
Figures 56a.-56f. Eye Motion s. 
125 The Internal Exercises 
If you practice these exercises consistently over a period of time, you 
may never need glasses to see clearly. A student of mine and his family benefited greatly from the Eye Exer­
cises. His problems first began after he left his job in the computer 
department of a San Francisco telephone company for a better job in San 
Jose. Because he was working as a trainee on three months probation at the 
San Jose company , his wife-then working as a nurse in a San Francisco 
hospital-could not leave her job and move away from San Francisco. Plus 
their house and four children were in San Francisco. So even if he was tired 
after hoUJS of heavy concentration and computer training, he still had to 
drive for a total of 3 hours to and from work and fight traffic. When he did 
get home , he was overwhelmed by the demands of his four children. Not 
being able to stand the noise any longer, he retreated to his bedroom, 
locked the door, and collapsed on the bed. It was not long before his 
miserable outlook on life, lack of appetite for his wife's cooking, and 
indifference toward family and marital matters started explosiv e fights 
between him and his equally strained wife. Soon they agreed to a divorce. But before they took any legal action, they came to my office seeking 
advice. After carefully listening to both husband and wife, I discovered that 
they still loved each other and that the only things tearing them apart were 
the stress and tension of overwork. I therefore asked them to delay taking 
any legal action for two weeks, enough time to let the Eye Exercises take 
effect. I gave the husband the instructions for the exercises and asked him 
to do them when he drove on the emptier and safer sections of Highway 
280. He could exercise both eyes by steering with the right hand as he 
exercised his left eye with his left hand and then switching hands to do the 
other eye. A month or so later they both came back to my office bearing a 
gift. The husband said the Eye Exercises performed a miracle on their lives. When he exercised his eyes as he drove, he was never tired when he 
reached home-he felt complet ely refreshed. He was able to play with his 
children , answer their questio ns, even help them do their homework; his 
appetite returned; he was able to fulfill his marital duties; and he was able to 
concentrate on his job and pass probation smoothly. Afterward, he was 
formally hired, and he was able to sell the house in San Francisco and move 
to San Jose. His wife also found a new job in San Jose, and their children 
were happy . They said they were starting a new life with more love for each 
other than ever before. 126 The Internal Exercises 
THE NOSE EXERC ISE 
The nose is the opening to the lungs. Symptoms such as allergies, runny 
nose, and blocked sinuses are the manifestations of weakness within the 
lungs. To strengthen the lungs, one should perform the Crane Exercise, 
which directs a flow of energy that helps restore any degenerative condi­
tions within the pulmonary system. We can also help keep the lungs strong, 
as well as keep the sinuses healthy, by stimula ting certain points around the 
nose. These are spots which open up into the meridians that supply the nose 
and surrounding areas with energy. By pressing these points, we insure a 
continual flow of energy through the nasal and sinus passages. The exercise can be done several times throughout the day, as many 
times as necessary to help correct sinus or nasal problems . But if time does 
not allow it, doing the exercise once, after the Eye Exercise, with the aid of 
a healing herbal cream will suffice. I. Using the tip of the index or the second fingers of each hand, press 
down with heavy pressure on the three points as described below. 2. Begin at the base of the nose and press these points for about ten 
seconds . Then rub these points briefly. 3. Next, press the points midway up on either side of the nose for 
about ten seconds. Then rub briefly. a. b. 127 The Internal Exe rcises 
c. 
Figures 57a-57c. Nose Exercise. 4. Press the point midway between the eyebrows (the third eye) with 
both fingers. Then rub briefly. 5. Repeat this progression three times, always beginning with the 
lower points and ending by pressing the point corresponding to the 
third eye. 6. Rub in a continual flowing motion, starting at the lowest point , 
passing through the second and third points, then continuing up 
through the middle of the forehead. Repeat this movement for a total 
of three times. Throughout the exercise, the pressure exerted should be penetrating and 
deep. Often when just beginning, the points will be sensitiv e or slightly 
painful. This is an indication of weakness or blockages within the merid­
ian. Continue to perform this exercise daily and the pain will disappear in 
time. You may notice that you will acquire fewer colds , allergies, and sinus 
conditions . THE EAR EXERC ISE OR 
"BEATING THE HEAVENL Y DRUM" 
Whether it be daytime or nighttime. one's envi ronment never rests . 128 TM Internal Exercises 
When you are sleeping you may think you hear nothing, but the ears are still 
receiving stim uli. Taoist teachings show a way to rest the ears. They call 
this exercise ''Beating the Heavenly Drum' '. This exercis e stimulates and gives rest to the inner ear. It is very 
important to keep your ears healthy , and by following this exercise you will 
insure good hearing into old age. Many diseases of the ears , such as ringing 
and partial deafness, can be helped or cured by using this exercise . In Chinese medic ine, the ears are regarded as the openi ng to the kidneys. So if you do have problems with your ears , it is a warning signal that you 
have a weakness in your kidneys. It is important then to also practice the 
Kidney Exercis e along with the Ear Exercise. The ears lie in line with, and are connected to, the pineal gland, which, 
as you may rec all, is the center for spiritual awaren ess. Practic ing the Ear 
Exercise stimula tes the pineal gland and helps to keep it h ealthy and 
energized. You may find you feel very tranquil after performing this 
exercise. Practice the Ear Exe rcis e in the morning after working on the nose. Then 
you may perform it as often as you like during the day . Those who suffer 
from ear problems may want to practice this exercise many times during the 
day until the condition improves. I. Place the index fing ers of each hand on the outside of the ears and 
fold over the outside flaps of skin which lie next to the ope ning of the 
inner ear canal, so that you seal off the ear from the outside . 2. Using the tips of your second finge rs , tap gently on the fmgemails 
of your index fingers . When done properly , you will hear a metal lic 
sound much like the beating of a drum. Tap a regular rhythm , slowly, 
twelve to thirty-six times. Figure 58. Ear Exer cise (Beating the Heave nly Drum) . 129 The Internal Exe rcises 
3. Pause. Then repeat for a total of three times. NOTE A: When you first close off your ears, before you begin 
tapping, you will hear a sound much like that made by a waterfall. The ear is still working. After following this exercise for a few days, 
the sound of the waterfall will cease and will be replaced by a calm 
silence. MOUTH EXERC ISES 
In addition to the other areas of the face, we need to stimulate as well the 
mouth, teeth and gums to keep them healthy and strong. We continually 
use our mouths for talking, eating, and kissing. So in order to keep this area 
strong and prevent tooth decay and gum problems like gingivit is, the 
Mouth Exercises should be practiced. The Tongue and Saliva Exercise 
The tongue is recognized as the opening to the heart. Feelings of hate, 
love, sympat hy, and an ger reside in the heart and are stimulated by the 
tongue. When the tongue is used in kissing, passion rises from the heart. Saliva, or ''Heavenly Water'', is sacred to the Taoists and is treated with 
respect for the power it holds as a natural healing water. It helps to kill 
germs in the mouth and may be used as a form of medicine. It may also be 
used to treat infections. If you cut yourself and there are no other healing 
aids avai lable, put the cut in your mouth or spread some of your saliva over 
it. The saliva will help clean it out and destroy germs that might otherwise 
lead to infection. Interestingly, it is now known that saliva triggers the 
production of a particular hormone within the structure of the teeth which 
helps to prevent tooth decay. Further, saliva is a very important aid in 
digestion, and along with the teeth. forms the first step in breaking down 
foodstuffs before they reach the stomach. So saliva that is evenly distrib­
uted between food particles will increase the digestive system's capacity to 
absorb nutrients . (You can benefit from this property by chewing your food 
until it is in liquid form.) Because saliva is so valuable to human existence, 
the glands that produce it must be protected. To keep the heart healthy and insure the continuing strength of the 
130 Th� lnt�rnal Ex�rcises 
salivary glands into old age, Taoists devised the Tongue and Saliva 
Exercise. The literal English translation of this exercise is: "The Red 
Dragon dances over the ocean to make the wind, rain and clouds.'' (The 
Red Dragon is the tongue and the ocean is the saliva.) This one sentence 
captures the exercise's ability to wash out and clean the mouth and teeth 
and stimulate the heart. This exercise may be done after meals, upon waking to remove bad 
breath , and at other appropri ate times. I. Roll your tongue around the inside of your mouth and across your 
gums and teeth. Use your tongue as you would a toothbru sh. 2. As you roll your tongue around your mouth, saliva will be secreted 
by the salivary glands. Do not swallow it, but allow it to collect until 
you have a mouthful of saliva. 3. Swish the saliva around as if you were using a mouthwash. Wash 
the entire inside of your mouth including the gums and in between the 
teeth. 4. Divide the saliva into three equal parts and swallow each part 
separate ly and slowly until your mouth is clear. As you swallow it, 
feel it descend to your stomach. You may begin to feel the energy 
which the "Heavenly Water" brings to your stomach. Gum Press ure Exercise 
There are also points at the top and bottom of the lips which may be 
pressed to stimulate the meridians that supply energy to the mouth, teeth 
and gums. This exercise may be done in the mornings, after meals, or 
whenever appropriate. I. Press the points designa ted in figure 59. Press with a fmn and 
steady pressure and follow with a rubbing movement to energize this 
area. Repeat three times. Figure 59. Gum Pressure Exercise.
Stephen_T._Chang,_The_Complete_System_of_Self-Healing__Internal_Exercises.txt
Summarize the following text section accurately and concisely. Maintain specific details and numerical information, and use anti-repetition mechanisms:

        The Deer stops this monthly loss of blood. Some women are reluctant to 
stop menstrua tion because they think it is ''unnatural''. But there is no need 
to worry. Cessation of menstrua tion is actually not a strange event: men­
struation stops immediately during menopa use, pregnancy, or nursing. When a woman is pregnant, the body instinctively absorbs the supply of 
blood and directs all of it to the thriving egg. The blood and energy 
normally lost during menstruation are then used by the sexual glands in 
particular to benefit the fetus. After birth, if the mother nurses the newborn, 
menstruation will not immediately resume, as the blood will be directed to 
the breasts for convers ion to milk. By stopping menstruation with the Deer Exercise, a phenomenon re­
ferred to as "Turning Back the Blood" by Taoists, the woman triggers the 
body's inner intelligence or instinct to redirect the blood to nourish and 
strengthen the sexual glands. Then the the entire body may be re-energized. WARNING : When a woman's menstrua l cycle does stop, pregnan cy 
is not likely to occur during that time. Neverth eless, historical records 
show that whenever a woman discontinued the Deer Exercise, her 
menstrual cycle would resume, with the benefit of a prospect for a 
healthier pregnancy. For those women, stopping menstruation had no 
permanent effects. Women should not perform the Deer during 
pregnan cy. The energy generated by the exercise combined with the 
accompany ing increased stimulation of the sexual glands might in­
duce premature labor. INSTRUC TIONS FOR 
THE FEMALE DEER EXERC ISE 
As you do the two steps of this exercise, "feel" the fire or energy 
95 The Internal Exercises 
generate in your sexual glands and feel it rise upward along the spine into 
the breast and the head. (Never try to use visualization to help the energy 
rise. For reasons please refer to the section Instructions for the Male Deer 
Exercise. ) Linking mind and body is a prerequisite for the harmonious and 
powerfu l functioning of vital energy. Bringing the energy to the pineal 
gland in the head is the Divine purpose. Do this exercise in the morn ing upon rising and at night before retiring. If 
the appropriate time is not available, once a day will suffice. First Stage: 
1. Sit so that you can press the heal of one foot against the opening of 
your vagina. You will want a steady and fairly fmn pressure against 
the clitoris. If it is not possible to place your foot in this position, then 
place a fairly hard, round object such as a baseball against the vaginal 
opening. (You may experience a pleasant sensation due to the stimu­
lation of the genital area and the subsequent release of sexual energy. ) 2. Rub your hands together vigorously. This will create heat in your 
hands by bringing the energy of your body into your palms and 
fingers. Figure 43. The Female Deer Exercise. 96 The Internal Exercises 
3. Place your hands on your breasts so that you feel the heat from 
your hands enter into the skin. 4. Rub your breasts slowly in outward, circular motions. Your right 
hand will tum counter-clockwise; your left, clockwis e. 5. Rub in this circular manner for a minimum of thirty-six times or a 
maximum of 360 times up to two times a day. (Incidentally, it is not 
necessary to do 360 hand rotations once a woman has succeeded in 
stopping her period. Less than 100 rotations, up to twice a day, will 
suffice to maintain a suspension of menstruation once it has stopped. A woman is the best judge of when she should suspend or resume 
menstrua tion. Resumption occurs after cessation of the exercise. ) NOTE A: This outward circular rubbing motion of the hands is called 
dispersion, and helps to prevent or cure lumps and cancer of the 
breasts. One may reverse the motion of the hands to an inward 
rubbing motion. In this case the right hand circles in a clockwise 
fashion and the left hand circles counter-clockwis e. This is called 
stimulation and its effect is to enlarge the breasts. a. Dispersion. b. Stimulation. Figures 44a and 44b. Dispersion and Stimulation. Second Stage: 
This exercise can be done sitting or lying down. I. First tighten the muscles of your vagina and anus as if you were 
trying to close both openings. and then try to draw your rectum 
97 The Internal Exercises 
upward inside the body, further contracting the anal muscles. When 
done prope rly this will feel as if air is being drawn up into your rectum 
and vagina. Hold these musc les tight for as long as you can comfort­
ably. 2. Relax and repeat the anal and vaginal contractions. Do this as 
many times as you wish. The first few anal and vaginal contractions 
may be hard to do. Eventua lly, though, you will be able to increase 
the number of times you can do it as well as the length of time you are 
able to hold the contractions. NOTE A: You may insert a finger into the vagina when you do the 
contraction s, to detennine the strength of your contract ions. NOTE B: The lips of the va gina are sensitive and must be massaged 
and stimulated during the Deer Exercise. Sitting on the heel of a foot 
or a ball serves this purpose. Finger pressure also serves this purpose. NOTE C: If a woman finds it tiring to use both hands at once to do the 
breast rubbing, she can use one hand on the opposite breast while the 
other hand rests. Or, the free hand can be used to stimulate the vaginal 
opening in place of the heel. Another method is that the man rubs both 
breasts while the woman rubs or presses her vagina with her hand. As 
you can see, this is a very flexible exercise which can be adapted to 
individual preference. NOTE D: When you practice the Deer, try to avoid touching the 
nipples. A woman's nipples are very sensitive and easily over­
stimulated. If the exercise is done correctly, a woman will notice an 
increased sensitivity in her nipples. NOTE E: Always concentrate on what you are doing. The same information in the previous section with regard to proper 
hygiene for men applies as well to women. The anus and genitals must be 
kept scrupulously clean and free from germs and feces. Please refer to the 
Sun Worship Exercise and other Internal Exercises which work to energize 
the anal and genital areas of the body. When the exercise is done properly, a pleasant feeling will be felt to 
travel from the base of the anus through the spinal column to the top of the 
head. This is caused by the build-up of sexual energy and its movement up 
through the glandular system to the pineal gland and the top of the head. The feeling indicates that the exercise is working to rejuvenate the entire 
body, to preserve the body in perpetual youth. 98 The lnlernal Exercises 
It is crucial to learn control over the anal mus cles if one is to master the 
later medi tative and internal breathing exercises. Thes e muscles may be 
described as a door or a lock. When shut in the female. as in the male, they 
close off the upper body and allow the energy to collect and buil d up in the 
abdominal channel. With out this build -up of energy. it is impossible to 
properly stimula te the sexual organ s. and in tum, the other glands of the 
body. It is essential. then, to gain mastery over this lock if one is to 
strengthe n one's system sufficiently to begin to ener gize the higher spir­
itual centers in the body. PRONE POSITION FOR THE DEER EXERC ISE 
The prone posi tion of the Deer may be used as an alterna tive when one is 
unable to practice the Deer in a sitting position. 1. Be gin by lying on your left side. (Sin ce the Deer is perfonned for 
only a short period of time, one may lie on either the right or left side 
without straining the heart.
The Deer Exercise stops menstruation by redirecting the blood flow to the sexual glands, allowing for a healthier pregnancy.
What is the purpose of the Deer Exercise?
The solar plexus is essential for proper functioning of the organs and balance of the body's energy.
What is the importance of the solar plexus in the human body?
The Turtle Exercise helps to free the mind from the influence of the body's needs, allowing for a more balanced and peaceful life.
What is the significance of the Turtle Exercise?
The Eye Exercise stimulates the pineal gland and helps to keep the ears, eyes, and surrounding areas healthy.
What is the purpose of the Eye Exercise?
The Gum Pressure Exercise stimulates the meridians that supply energy to the mouth, teeth, and gums, and helps to prevent gum disease and tooth decay.
What is the significance of the Gum Pressure Exercise?