According to Taoist theory, many people develop nerve weakness­
es because of toxins in their environment and in their food. These toxins 
accumulate in the liver and the nerves, placing an unnecessary stress on 
them. This strain weakens the nerves and causes mental imbalance and 
mental illness, including depression and nervous breakdown. Psychiatric 
or psycholo gical treatme nts are not employed by Taoists because they 
attribute all mental imbalances to nerve weakness, which is a physical 
imbalance. Taoists believe that once the nervous system is strengthened 
with the Twelve Nerve Exercises, Crane, Deer and Turtle Exercises, and 
Liver Exercise, the psycholo gical disturbances will be relieved. N rve Theory The e 
. The Turtle . Illus tratton 2. PART II 
LIVING 
WITH THE 
WHOLE BODY 6 
The Internal Exercises 
The Internal Exercises were arrived at by ancient Taoists through careful 
study and application of the physical laws of nature and the natural 
principles of healing. Their conformit y to these physical laws-the same 
laws that govern the human body-co nfer upon the Internal Exercises the 
special power to coax the diseased bodily parts back to its natural order, to 
health. When combined the Internal Exercises make up a wonderful 
self-healing system that suits every individual's healing needs. When 
followed daily, they promote not only freedom from disease and pain, but 
also a wonderful sense of well-being that springs from the heart of the 
individual. They represent a step which any conscientious person can 
easily take toward a transformation of the body from the material to the 
eternal. The Taoists recognized that not everyone would undergo such a 
transformation during their existing lifetime. However , they emphasiz ed 
that one still needed to follow these exercises on a daily basis so that one 
could at the very least obtain perfect health and happiness during one's The Internal Exercises 
lifetime. They felt that each man and woman had the right to live a life free 
of physical pain, mental dishannony, and spiritual selflessness. At a time 
when most people can only look forward to growing old with a sense of 
trepidation, this system of Internal Exercises represents an exciting turni ng 
point. Stress-environmental , social, and internal-breeds fear and disea�� Pr�irowi.ng-old conjures up images of.liigli" blood pressure·� arte­
riosclerosis, embolisms, cancers, and diseases of all imaginable types. Until recently, westerners have been given few alternatives for dealing 
with these stresses . We have allowed our bodies and minds to weaken with 
only cursory hopes of slowing the aging process and preventing disease for 
a time. However, the main emphasis of the Internal Exercises is on 
strengt hen ing our bodi es and minds . They aim to tone all the internal 
systems, including the emotional and the spiritual. By performing these 
simple exercises on a daily basis, we can look forward to growing old with 
a sense of ease and excitement, knowing we carry with us from year to yea, 
an inner sense of vitality and alertness which comes only from living a life 
free from the anxiety of future illnesses and the weakness due to present 
diseases. Only when we have developed th is sense of freedom and this 
inner vitality will we be able to create a fertile ground upon which our true 
spiritual nature can unfold. And only then can we attempt to reach out for 
the transformation of our material bodies into the eternal. A state of hannony brings with it a feeling that there is n o good or bad , 
positive or negative, Yin or Yang , disease or fear. When a shoulder heals, 
one often has to be reminded that at one time it suffered great pain . When 
one reaches this point , it is easy to stop practicing all exercises. Thus one 
may inadvertently fall back into weakness and disease. One needs , then , an 
outer sense of discipline at first to continue to pursue this, as is nece ssary in 
any endeavor. I hope, however, that an inner sense of discipl ine will 
develop within the practitioner to carry him or her forward on a contin ual 
movement of interest. This movement arises from the understand ing, 
growth, and feeling of well ness that comes from following these exercises. The Internal Exercises are easily performed, require no strenu ous activ­
ity, and do not require a great deal of time to perform . They are a gift to 
the world from the ancient Taoists, and when used wisely and with a feeling 
of appreciation, will be well worth the time and energy invested in practic­
ing them. They have been developed around natural laws of heal ing, and 
therefore one need not be in a hurry to ''master' ' them. Take your time in 
developing a feeling for each exercise and you will be rewarded with ample 
50 The Internal Exercises 
treasures . The proper use of imagination plays an important part in some of the 
Intern al Exerc ises. It has been recognized for centuri es that a thought is as 
much a reality as a material object, and in fact, that they are one and the 
same . They are both fonns of energy, the distinguishing difference being 
that they exis t at differen t frequencies and wave lengths of vibration . Ima gina tion is used, in some cases, to bring together the mind and the body 
so that they function as a unit . By using our imagination, we may begin to 
explore our min ds and bod ies through the Internal Exercises, and in time 
we will discover extra ordinary levels of health existing within us. The ancient prog ression set down centuries ago for practicing the Inter­
nal Ener gizing Exercises will be closely followed. One begins with the 
Five Anima l Exerc ises, the Eight Directional Exercises and the Twelve 
Zodia c Exercis es, and proceed s with the other exercises which work to heal 
the internal and external systems of the body. Once these initial exercises 
are mastered , one goes on to the meditative and breathing techniques. The 
spec ial pres cription s for healing may be used whenever necessary. One 
may achieve proficien cy and freedom from many previous weaknesses and 
diseases within three to six month s after beginning to practice the initial 
exercis es. Profi ciency in the meditative and breathing techniques may take 
long er. Benefits accrue throughout the process however, and this allows us 
to observe their move ment fro m time to time. We hope the growing sense 
of vitality and wellness which you feel upon following these exercises will 
be sufficient to keep you on the path toward physical, men tal, and spiritual 
enrichm ent. FIVE ELEMENT THEORY 
The ancient Taoists, by observing and contemplating the workings of the 
univ erse , dev ised a theo ry to explain the balance of the complim entary and 
antag onistic units of which it is composed. The characteristics and rela­
tion ship s of these dynamic units are explain ed in the Five Elem ent 
Theory . In this theory , the life force in all of its myriad manifestations com es into 
and goes out of existence through the interplay of five elements : fire , earth , 
metal , water, and wood. This five-element model is unique to Taoism, 
51 The Internal Exercises 
because ancient Western and Indian philosophy used a four-element 
model, which consists of the elements earth, air, water, and fire. In 
Taoism, air is included in the concept of frre, for without air, frre would not 
bum. There are two cycles that illustrate the interaction between these ele­
ments. In the first cycle-t he cycle of generation-ea ch element generates 
or produces the succeeding element: wood produces fire, fire produces 
earth, earth produces metal, metal produces water, water produces wood­
the cycle begins again. In the second cycle-the cycle of destructio n­
each element destroys or absorbs the succeeding element: fire destroys 
metal, metal destroys wood , wood absorbs water, water absorbs fire, fire 
destroys metal-the cycle begins again. Figure 3. Cycle of Generation. Figure 4. Cycle of Destruction . Because the universe maintains balance through the interplay of the five 
elements, our bodies, a microcosm of the universe, are thought to achieve 
mental and physical harmony in the same way. Energy flows through the 
body via the meridians and their respective organs and bowels in well­
defined cycles. The cycles depicting the flow of energy within the body 
mirror the two cycles which depict the interaction between the five ele­
ments . Taoism identifies each of the viscera with one of the elements in the 
following manner: 
52 The Inte rnal Exercises 
Table 2. The Element s as Assigned to the Organs and Bowels. Fire-heart 
small intestine 
Triple Heater 
(endocrines) 
Heart Constrictor 
(blood vessels) 
Earth-spleen-pancreas 
stomach 
muS'Cie Metal-lungs 
large intestine 
skin 
Water-kidneys 
bladder 
bones 
Wood-liver 
gallbladder 
nerves 
Identifying each of the organs with its respective element in the first 
cycle results in: the heart (fire) supporting the spleen-pancreas (ea rth), the 
spleen-pancreas (earth) supporting the lungs (metal), the lungs (metal) 
supporting the kidneys (water), the kidneys (water) supporting the liver 
(wood), and the liver (wood) supporting the heart (fire). The bowels also 
follow the same cycle: the small intestine (fire) supports the stomach 
(earth), the stomach (earth) supports the large intestine (metal), the large 
intestine (metal) supports the bladder (water), and the bladder (water) 
supports the gallbladder (wood). If the energy within an organ is not balanced, that organ, rather than 
being able to effectively support the organ succeeding it on the meridian 
circuit, will adversely affect, or will be adversely affected by, another 
organ. This pattern has been depicted in the second cycle of interaction 
between the elements in which each element destroys or absorbs the other. Thus, when the energy within the heart (fJ.re) is imbalanced, it (heart, fire) 
will adversely affect the lungs (metal); the lungs (metal) will adversely 
affect the liver (wood); the liver (wood), the spleen-pancreas (earth); the 
spleen-pancreas (earth), the kidneys (water); and the kidneys (water), the 
heart (fire). This pattern also applies to the bowels: imbalanced energy 
within the small intestine (fire) will cause it to adversely affect the large 
intestine (metal); the large intestine (metal), the gallbladder (wood); the 
gallbladder (wood), the stomach (earth); the stomach (earth), the bladder 
(water); and the bladder (water), the small intestine (fire). In showing that the cyclic interaction between the organs and bowels is 
53 The Internal Exercises 
identical to the interctction between the elements, the Taoists not only 
provided a means by which the sayings, • 'That which is above is the same 
as that which is below'' and ''The microcosm reflects the macrocosm ,'' 
can be realized and understood, but they also provided a means whereby 
the interaction of energy between the organs and bowels can be accepted as 
fact, in that the basis for that interaction is founded upon the very same 
logic whereby the interaction of the five elements is instinctively realized to 
be ttue. THE FIVE ANI MAL EXERC ISES 
Taoists modeled five exercises after five animals whose movements 
were proven effective for the healing of human beings. They were the 
dragon, tiger, bear, eagle, and monkey . By imitating their characteristic 
movements human beings can alleviate the imbalanced functioning of their 
organs, specifically, the five major organs and their related minor organs. That is possible because the movements of a particular animal stimulate a 
particular five-element organ. For anyone who is basically healthy, any of the Five Animal Exercises 
can be used whenever circumstances permit to maintain a balanced phy s­
ical and emotional state. If a specific problem exists, then one may choose 
the exercise that deals with the affected organ group or apply what in 
Taoism is called the Mother and Child Law. The Mother and Child Law, as it applies to the human body, is based 
upon the interaction between the five elements. Each element is the 
"mother" of the succeeding element and, at the same time, the "child" of 
the element that precedes it in the cycle depicting the flow of energy 
throughout the elements. For instance, earth is the mother of metal and also 
the child of fire. As energy circulates throughout the body, it passes through each organ 
and bowel in a well-defined cycle. Each organ or bowel is the "mother" of 
the organ or bowel succeeding it on the circuit; this phenomenon is based 
on the Five Element Theory . For example, the lungs support the kidneys 
and therefore the lungs are said to be the "mother" of the kidneys. If the 
energy within the kidneys (child) is deficient, stimulating the energy within 
the lungs (mother) with the Eagle Exercise results in an automatic increase 
54 The Internal Exercises 
of energy in the kidneys, according to the Mother and Child Law. Here, 
one is treating two organs with one exercise. By consulting the diagram of 
influences (figures 3 and 4) and Table 2, an exercise or a group of exercises 
can be selected to suit any need. In addition to healing and balancing the organs, these exercises also 
effectively remove tension, stress, anger, and anxiety. According to Taoist 
theories, stress and tension are the most corrosive enemies of health. Taoists believe that all health problems can be traced to stress and tension, 
because , even with the best foods and medicatio ns, stress and tension can 
so restrict the functions of the organs that none of the nutrients necessary 
for cell repair, regeneration, or health can be absorbed . The proper use of imagination plays an important part in each of the Five 
Animal Exercises. It has been recognized for centuries that a thought is as 
much a reality as a material object, and in fact, that they are one and the 
same. They are both fonns of energy. These ancient theories have been 
confinned by the work of Dr. Karl Pribram, a Stanford University neuro­
surgeon and psycholo gist. Imagination is used, then, to bring together the 
mind and the body so that they function as a unit. Unifying the image of a 
particular animal with that of on e's body strengthens a person psycholo gi­
cally and physically. When one perfonns the exercises, one's thoughts must be fixed upon the 
image of the animals. The exercise must stop the moment the mind 
wanders . Also, the miming of the animals' movements must be executed in 
a free flowing manner. Never overdo one exercise. If one concentra tes too much on the Eagle 
Exercise (metal), for example, one could decrease the liver function 
(wood). If you become too relaxed, the nerves will become dulled. But if 
the liver is overactive-hav ing an augmented energy level...-:.it could be 
calmed by the Eagle Exercise. So, the key word here is balance. THE DRAGON EXERC ISE 
For the ancient Chinese, the dragon was a mythical creature which 
symbolized the Yang force of the Creative, the dynamic, electrically 
charged energy manifested in the thunderstorm. The flying dragon was 
always portrayed as being accompan ied by rain, winds, clouds, and light-
55 The Internal Exercises 
Illustration 3. The Dragon . 56 The Internal Exercises 
ning. The use of its image was reserved for personal use by the emperor, 
the Son of Heaven, as the dragon represented supreme wisdom, power, 
control, and social effectiveness. The purpose of the Dragon Exercise is to instill the characteristics of the 
dragon into the mind and body of the practitioner. This exercise affects the 
mind by helping to overcome feelings of depression, anger, hostility, and 
all the anxieties brought on by being overwhel med by adverse circum­
stances, for the dragon, flying through the heavens, is above all mundane 
concerns. In some ancient Taoist texts, the Dragon Exercise appeared under other 
names. This was a precautiona ry measure taken to avoid political upheav­
als. The emperors have forbidden the common people from picturing 
themselves as dragons, because they would immediately rise up and 
dislodge the prevailing power. Since the dragon represents the fire element, the physical effect of its 
exercise is to bring equilibrium to the heart, blood vessels, and absorption 
in the small int estines. Figure 5. Dragon Exercise. 57 The Internal Exercises 
Begin the exercise by standing still. Then, take a few deep breaths while 
imagining as vividly as possible that you are a dragon with glowing eyes, 
open mouth with fangs, glistening emerald scales, curling tail, paws 
splayed showing long claws. Then, raising one foot, assume the pose and 
character of a dragon. While imagining that your hands are claws, hold one 
arm up with claws down and hold _the other arm down with claws up. As 
this is not a formalized pose, a certain degree of freedom of expression is 
allowed within the confines of the image. Hold the pose as long as you can 
hold the image without straining. Repeat as many times as you comfortably 
can. The most important aspect of this and all the other exercises is the union 
of the body and the mind. If the image fades or the mind wanders during the 
pose, stop and begin again. No benefit will be obtained unless the body and 
the mind are in union. THE TIGER EXERC ISE 
While the dragon symbolizes the emperor , the tiger represents the 
general, a military leader with ambition , knowledge, power, and physical 
effectiveness and who protects the imperial throne and enforces the wishes 
of the emperor. The tiger corresponds to the the wood element , so the Tiger Exercise 
affects the liver and nerves. The Taoists believe the structure of the nervous 
system is like a potted plant which sprouts from the liver. The Tiger Exercise is useful in overcoming the adverse mental states of 
anxiety or hostility, ineffectualness, and lack of ambition . These adverse 
mental attitudes are believed to result from metabolic imbalances caused by 
liver dysfunction . This exercise is recommended for healing and detoxifying the liver, to 
sooth inflamed nerves, to balance gallbladder functions , and to detoxify the 
brain and body cells. The tiger demons trates its power in its ab ility to capture something by 
leaping over it and grabbing it. The tiger pose is an imitation of this 
"leaping over" movement . Begin by standing still . Take a few deep breaths while imagining 
yourself as a tiger. When the visualization is complete, bend your knees 
58 The Internal Exercises 
Figure 6. Tiger Exercise. slightly and rise up on your toes while reaching up and out until your arms 
are straight . Keep the claws down, as if you have reached over and out to 
grab something. Maintain this position as long as you can hold the image 
without straining the body. Repeat as many times as is comfortable. THE BEAR EXERC ISE 
The bear is also a very powerful animal, but it is an animal of leisure as 
well. Bears eat well, sleep well, wander about slowly, and are rather lazy 
and unaggressive. Bears are left alone and are not teased because they have 
the strength , courage, and prowess to deal with any potential adversary. The bear repr esents those who have attained a high degree of physical and 
material comfort. They can be successful business executives sitting be­
hind large desks. 59 The Internal Exercises 
The Bear Exercise is recommended to aid the thought processes, to aid 
conceptua lization , and to instill decisiveness into decision making. The bear is asso ciated with the earth element, and so this exercise affects 
the enzyme production of the spleen-p ancreas and the function ing of the 
stomach muscle. This exercise is therefore recommended for bad diges­
tion, hyper- and hypoglycemia, and diabetes. The power and strength of the bear becomes evident when it stands and 
walks on its hind legs. In this position , the most prominent physical feature 
of the bear also becomes obvious- its stomach, which protrudes outward 
and prevents the bear from walking straight. Figure 7. Bear Exercise. Begin this exercise by standing still. Take a few deep breaths while 
visualizing yourself as a bear. Then with legs stiff, stomach pushed out, 
anns sloping out in front, walk slowly forward. As you do this, you will 
feel the movement of your abdomen and the stimulation of the area of the 
spleen-p ancreas. Continue walking this way as long as the image remains fixed in your 
mind. Repeat as many times as is convenient. 60 The Internal Exerc ises 
THE EAGLE EXERC ISE 
To the ancient Taoists the flying eagle represented the s pirit because of 
its god-like qualities-silence, serenity, and invisibility. The eagle is also an 
accomplished hunter. It soars effortlessly to great heights, and its sharp 
eyes are alert to all details of the landscape below. The eagle mani fests its 
attrib utes of intelligence, alertness, and ease when it hunts . The eagle is assoc iated with the metal element, so the Eagle Exercise 
stimula tes the lungs , skin, and the large intestine. This exercise is useful in overcoming melancholy, forlornness, and 
depressi on, which can result from or cause lung problems. (It is no 
coincidence that so many of the romantic poets and writers of Western 
literature suffered from tuberculosis.) This exercise is recommended for 
the treatment of emphyse ma, asthma, as well as skin problems (Taoists 
consider the skin to be the "third lung"). 
' Figure 8. Eag le Exer cise. 61 The Internal Exercises 
Outstretched wings effortlessly holding the eagle aloft mark the eagl e. 
The reader should also remember that, when it is flying, the eagle's eyes 
are open and see everyth ing. Begin the Eagle Exercise by standing still. Take a few deep breath s whil e 
imagining yourself an eagle. When the visualization is complete, begin to walk slowly with your anns 
held out to the side in a slant, or with your hands gently clasped behin d you. As you walk, imagine you are an eagle, effortlessly floating through the 
blue sky , untouchable, divine. Your body should be very relaxed, but your 
mind and eyes should be very alert, noticing everything without focusing 
on any one thing in particular. Continue the exercise as long as the mind does not wander. If it does, 
stop and begin again. Though this exercise can be performed anytime, 
anywhere, it is especial ly effective if done outdoors , after the evening 
meal. THE MONKEY EXERC ISE 
To the ancient Taoists the monkey (or ape) epitomized boundless activ­
ity, curiosity, and free will. The monkey is con stantly acti ve, whether on 
the ground , swinging in the trees, or leaping play fully about , uninhibited 
by any cultural convention s. 
The monkey is associated with the water elem ent, so the Monkey 
Exercise stimulates the functions of the kidneys and bladder. This exerc ise 
is recommended for those feeling confined or restricted by circums tances 
in which there is a lack of freedom. To the Taoist will power resides in the 
kidneys. The Monkey Exercise is also recommended for any problems 
involving the kidneys, bladder, and urinary tract. As the embodi ment of free will, the monkey inspires an exerc ise that is 
free-style in the broadest sense. This exercise is best done in private as the 
presence of others might be inhibiting. Begin by standing or sitting. Take a few deep breaths whil e imaginin g 
yourself as a monkey. When the visualization is com plete, kick off your 
shoes, throw off your clothes, and begin to act like a little monkey . Sit on 
the floor, crouch in a chair, leap about, bounce up and down, hang upside 
down or by one arm, whatever is physically possible to do without strain or 
exertion . 62 The Internal Exercises 
Figure 9. Mon key Exer cise. This exerc ise is complet ely free-style ; all the mov ements and actions 
should act out impulses and whims as they occur to you . Monkeys also rub 
and scratch themselves a great deal . You may do this also , espe cially in the 
area of the kidney s. 
EIGHT DIRECTIONAL EXERC ISES 
All the elements of the univ erse occ upy space and are theref ore direc­
tional . Since we are a part of the universe , we are influenced by space and 
are therefore dire ctional also . Directional ity arises wherev er elect ric forces 
are present , and elect ric forces are everywhere becaus e they are a property 
of atoms . The elect ric forces are the means whereby two magnets , for 
example , are drawn together or repel led apart . The se forces are also the 
means whereby a weak magnet is made more power ful. This ''rechar ging '' 
of electrical forces involves correct orientation of a body , or ''rechar gee ' ', 
with respect to the ''recha rger''. For exa mple , the north pole of a m agnet 
must be placed against the sout h pole of another magnet in order for 
magnetic induction to take place. In magnets , as in other substan ces, 
63 The Internal Exercises 
''recharging'' is actually a re-ordering of atoms or groups of atoms so that 
electrical energies are heightened. It was after repeated experiments on the energizing properties of direc­
tionality that the Taoists developed eight directional exercises for energiz­
ing mankind. The exercises involve the execution of correct actions in 
correct directio ns. The forms of these exercises were modeled after the 
eight trigrams of the Pa-Kua and were called Eight Brocade Pieces. (The 
word "brocade" was used to express its preciousness to generations of 
people.) These exercises can also be called The Eight Directional Exercises 
or Eight Energizing Exercises. Before you do these exercises, use a compass to determ ine the northern 
direction of the magnetic pole in your area (it is indicated as north by your 
compass), not the northern Pole of the earth's axis of rotation. Use this 
direction as a point of reference when doing the exercises. The exercises are as follows: 
Northwest For the Northwe stern Exercise, orient the front of 
the body toward the northwest . Stand with the feet 
shoulder-width apart. Point the toes inward. This 
takes the pressure off the nerve endings in your 
heels and prevents imbalance in pressure . Now 
pretend you are lifting a barbell of medium weight 
(to prevent too much straining). While keeping 
Figure 10. Northwest ern Exercise. 64 --
--
North The Internal Exercises 
the legs straight, bend down to pick up an imagi­
nary barbell. Lift the barbell to waist level. Then 
lift the barbell as high as possible above your 
head. Really visualize that you are lifting a bar­
bell. Then reverse this procedure. Do the exercise 
as many times as you wish. This exercise helps 
increase strength and benefits the lungs and large 
intestine. For the Northern Exercise, have your torso 
oriented in the northerly direction. Spread the feet 
wide apart. Pretend you are shooting an arrow 
from a bow. Shoot to your right and shoot to your 
left. Your head, anns, and torso change positions, 
but your feet remain stationa ry. Really visualize 
that you are pulling a taut bowstring and shooting 
an arrow. Do this exercise as many times as you 
wish. This exercise is good for the lungs, kidneys, 
large intestine, bladder, skin, and bones. Figure 11. Northern Exercise. 65 --
--
Northeast 
--
--
East The Internal Exercises 
Facing northea st, bend down and touch the toes 
with your fingertips. Keep the legs straight and 
bend at the waist and pelvis as much as possible. Then imagine that you are a mounta in. This posi­
tion may be held for as long as you wish. This 
exercise is good for the spleen-pancreas , muscle, 
and digestion. Figure 12. Northeastern Exercise. In the morning, stand under the sunlight and face 
east. Place your feet shoulder -width apart. Point 
the toes inward and close your eyes. With your 
arms hanging at your sides, tum the upp er body to 
the right and left sides. Let your head tum with the 
torso, and let the eyeballs trace the source of 
radiant heat emitted by the sun. Never move your 
feet. Your mind should follow these 
movements-never let it wander. Do this as long 
as you like. This exercise is good for the nerv es, 
liver, eyes, gallbladder, and weight reduction . 66 The Internal Exercises 
I \ 
Figure 13. Eastern Exercise. Figure 14. Southeastern Exercise. --
Southeast 
--
South Facing southea st, stand with your feet shoulder­
width apart. Point your toes inward and raise 
yourself on your toes. Lower yourself. Do this 
seven times as a set. If you wish you may do more 
sets. Do not let your mind wander from your 
actions. This exercise benefits the nerves, liver, 
gallbladder, and heart. Facing south, rotate your hips as if you had a 
boola-hoop around you. You may change the 
direction of rotation. Never let your mind wander 
onto other subjects. Do this as long as you wish. This exercise is good for the sexual organs. 67 The lntt�rna l Exercises 
Figure 15. Southern Exercise. Figure 16. Southwestern Exercise. --
--
--
Southwest 
--
West Facing southwest, pose as if you were about to 
fight. Bend the knees slightly. Bend the anns 
slightly and clench the fists. Make your eyes 
bulge out with rage. Your mind must be with your 
body. Hold this pose as long as you wish. This 
exercise benefits the digestive system, lungs, and 
nerves. Facing west, stand with your feet shoulder-width 
apart. Point the toes slightly inward. Raise one 
hand up in the air. Then bring the hand down and 
raise the other hand. Try to keep your abdomen 
still. As you do this your mind should follow these 
actions. Do this exercise as many times as you 
like, as this exercise helps lower back pain, shoul­
der pain, kidney problems, and spinal problems . 68 The lnterMl Exercises 
Figure 17. Western Exe rcis e. 
These exercises are extremely versati le as they can be done anywhere, 
anytime. In two min utes , a homemaker, an executive , soldier, athlete , or 
anyone else can energize their tired bodies and minds . When the body is 
energized , business problems are solved easily , durab ility of the body is 
increased-anything is simplified . TWELVE ZODIAC EXERCISES 
Life is to live, and livin g is a functi on. This function is described by a 
Taoist formula, which is as follows : 
69 The Internal Exe rcises 
Let f = function 
o =organ 
e =energy 
f=o+e 
In order to function, both organ and energy must be present. An organ 
without energy is dead. Pure energy without an organ is a ghost. Life will 
be meaningful-have a function-on ly when organ and energy are 
together. Apart from the many methods of harnessing and utilizing energy 
to balance the organ systems , Taoists have also created methods for 
maintaining the energy balance of specific organs. These involve the usage 
oftime as measured by the biorhythmic clock to adjust imbalances by either 
dispersing (weakening) energy or toning (strengthening) energy. Biorhythm-often referred to as the biological clock-is the regulation 
of the flow of energy within the body in relation to both solar and lunar time 
measurement. The word ''biorhythm '' encompasses all those concepts that 
denote the natural, inherent pulse underlying all functional aspects of life. In many ways this rhythm is taken for granted because being aware of it 
would, in a sense, be the same as being constantly aware of the rhythmical 
basis of one's own breathing. Because it has such a subtle and elusive 
nature, biorhythm is best exempl ified when it is disrupted. Jet fatigue-the consequence of suddenly traveling from one time zone 
to another-is a perfect example of how the body's natural rhythm is 
disrupted as a result of long-di stance travel in a short period of time. It is 
sometimes difficult to conceive of the body functioning on a strict time 
schedule until one is abruptly placed in an environment regulated by a 
different schedule. The stress of having to readjust to an environment in 
relation to time makes one intensely aware of how rigidly scheduled the 
bodily functions are. Taoists, after observing the circulation of energy throughout the body, 
fonnulated biorhythm cycles that precisely account for the energy flow 
along the meridian circuit during every second of the day. It was discovered 
that each of the main meridians has two-hour periods, called "watches", 
during which energy has a maximum intensity of circulation. For example, 
between 9 and 11 a.m., energy is at its peak in the spleen-pancreas 
meridian. It is during this time interval that the spleen-pancreas works the 
hardest. Between 11 a.m. and 1 p.m., when the energy activates the heart 
70 The lnt�rnal Ex�rcis�s 
meridian, it is simultaneously at a minimum intensity in the spleen­
pancreas meridian. There are twelve "watches" in a day, and they corre­
spond to the twelve houses of the Zodiac. The following table lists the 
''watches'' and the hours during which energy reaches its peak in each of 
the organs and bowels and their respective meridians. Table 3. Biorhythm Cycles. 1-3 A.M. Liver 
� A.M. Lung 
5-7 A.M. Large Intestine 
7-9 A.M. Stom ach 
9-11 A.M. Spleen-P ancreas 
11-1 P.M. Heart 
1-3 P.M. Small Intestine 
3-5 P.M. Bladder 
5-7 P.M. Kidn ey 
7-9 P.M. Heart Constrict or 
9-11 P.M. Triple Heater 
11-1 A.M. Gallbladder 
Utilizing the biorhythm table will prove to be especially benefic ial in 
pinpointing the specific organic causes of discomfort and balancing the 
energy level of that organ through the application of exercises that will 
either disperse or intromit energy, according to the needs of the organ. For 
example, if insomnia causes you to wake up between 1 and 3 o'clock in the 
morning regularly , a look at the table will tell you that the cause of the 
insomnia is a disorderly liver or nervous system. The aftereff ects of 
insomnia-poor performance at work, tiredne ss, feeling of guilt, etc.­
can be eliminated by applying the exercise appropriated for the I to 3 
o'clock time interval . If you are constip ated, the cause can be traced to 
untimely bowel movements. The recommended and biorhythmical ly de­
termined time for bowel movements is from 5 to 7 o'clock in the morning. If you follow this schedule for bowel movemen ts, you will not have to 
suffer from drugs, enemas , etc. 71 The Internal Exercises 
The exercises for these and other prob lems are called Twelve Zodiac 
Exercises, and they are listed in the order of the "watches" they corre­
spond to. They are: 
Watch A (1-3 a.m.) If ever you are awake during this time interval , 
you might want to sit with your legs crossed and 
try to see the tip of your nose . Drop your eyelids 
halfway to do this. Repeated attempts will enable 
you to see the tip of your nose . Also wrap the 
fingers around the thumb to make a closed fist and 
rest the fists on your knees. (Closing the fist 
retains the energy emitted from the fingers .) Breathe deeply and relax . Do this exerc ise for S to 
30 minutes-the length of time is detennined by 
you. Figure 18. Watch A. 72 The Internal Exercises 
Watc h B (3-5 a.m.) If ever you are awake during this time interval, sit 
with your legs crossed or in a position most com­
fortab le to you. Close your eyes halfway and look 
at your nose . Do this as you hold your head by 
lacing your fingers behin d the head and support­
ing with your palms. Then click your teeth . Deep­
ly and slowly inhale and exhale nine times . Re­
peat this exerc ise for 5 to 30 minut es. Figure 19. Watch B. Watch C (5-7 a.m.) Cover the ears with the palms of your hands. Tap 
on the back of your head with your middle or 
index fingers so that a drum-like sound is made. This is called ' 'Beating the Heaven ly Drum ''. Then count your breaths. Inhale and count 
"one". Exhale and count "two". Inhale and 
count "three". And so on. Do this very slowly 
until you have reached the count of nine. (More 
about this exercise later.) 73 The Internal Exercises 
Figure 20. Watch C. 
Watch D (7-9 a.m.) Sitwithyourlegscrossed. Nowuseyourhandsto 
hold the shins of your legs to support your upper 
body as you move your upper body around in 
circles. Make the circles as large as you can. Move freely. Reverse directions now and then to 
prevent dizziness. Do this exercise several times . Figure 21. Watch D. 
74 The Internal Exe rcises 
Watch E (9-11 a.m.) Brush your teeth with your tongue. This creates 
saliva. Save the saliva until you have a mouthful. Then rinse your mouth with the saliva by swishing 
the saliva around in the your mouth as if it were 
mouthwash. Swallow the saliva slowly by divid­
ing the mouthful of saliva into three swallows. Do 
this exercise several times. (More about this 
later.) Watch F Figure 22. Watch E. 
(11 a.m. to 1 p.m.) Remove clothing. Sit in a comfortable position. Inhale and hold your breath. Rub your hands 
together vigorously to generate heat and im­
mediately place them on your back in the area of 
Figure 23. Watch F. 
75 The Internal Exe rcises 
the kidneys and rub until you cannot hold your 
breath any longer. Breathe and relax. Repeat the 
exercise. Watch G (1-3 p .m.) For this exercise, sit comfortably. Inhale as deep­
ly as you can. Feel the air come into your solar 
plexus, or the abdominal area. Use the navel as a 
center of focus. Then hold your breath to keep the 
air inside. Then try to feel a fire burning in the 
area. Concentrating on the fire will enable you to 
feel heat. Then exhale. This exercise is difficult to 
do, but repeated attempts will enable you to do it 
well. Figure 24. Watch G. 
Watch H (3-5 p.m.) Pretend that within each hand you are grasping the 
pedals of a bicycle (the hands should form a fist). Now tum the pedals so that one hand moves away 
from you on the down-stroke while the other hand 
moves toward you on the up-stroke. Each hand 
should complete eighteen turns. This completes 
one set. You can repeat the exercise if you wish. 76 The Internal Exercises 
Figure 25. Watch H. 
Watch I (5-7 p.m .) Sit on the floor or the bed with your legs out­
stretched flat. Then lace your fingers and-palms 
up-reach for the ceil ing, as far as you can go. Feel your back and side muscles stret ch. When 
you are tired , rest your han ds on your head . Then 
lift them up again . Breathe nonna lly. The exer­
cises may be repeated as many times as you wish . Figure 26. Watch I. 77 The Internal Exe rcises 
Watch J (7-9 p.m.) Sit on the floor with your legs outstretched . Reach 
forward and try to touch your toes. Then try to 
touch the soles of your feet. If you cannot reach 
your toes, do not force yourself. Then relax. Again assume the initial sitting position. Now pat 
your upper legs, lower legs, and thighs. Relax. Then repeat the exercise as many times as you 
can. Gradua lly, you will be able to grab the soles 
of your feet. Hold this position until you can no 
longer hold it. Release and relax. Figure 27. Watch J. Watch K (9-11 p.m.) Follow the procedures for Watch E. 
Figure 28. Watch K. 
78 Watch L TM Internal Exercises 
Figure 29. Watch L. 
I 
-· 4tM• 
(11 p.m. to 1 a.m.) Follow the procedures for Watch G, but as you 
hold your breath, tighten the muscles of your 
rectum as much as possible and as long as possi­
ble. Try to feel a tingling sensation shoot up your 
spine. Release, relax, and exhale slowly. Repeat 
this exercise several times. This is also a difficult 
exercise that can be mastered after continuous 
practice. TWELVE NERVE EXERCISES 
2,000 years ago during the Han Dynasty, a man from the West went to 
China and devoted his entire life to the study and practice of Taoism and a 
form of Buddhism. His name was Dharma and he lived in the White Horse 
Temple in the capital of the Han Empire . His book, The Text of Altering Nerves , was the result of his lifework. It 
contained only a few pages of complex verses which obscured vital 
information for increasing the practitione r's longevity. (In those days, such 
informa tion was hidden from those who would make light of it.) In his book Dharma stated that all human problems were caused by 
problems within the nervous system and that human beings could live 
79 The Internal Exercises 
longer if they "altered" (renewed) their nervous system. In so doing, 
Dhanna furthered mankind 's comprehension of the nervous system. The nerves are an intricate and elaborate network of ''communica tion 
cables'' connecting our brain to our organs and our organs to our organs. One break in your ''cable'' will cause your body to suffer. For example , if 
tension chokes a nerve in your finger, your finger will soon atrophy, and 
you will be forced to cut it off. Nerve cells need chemicals produced by 
interaction with other cells to survive , and the functions of other cells are 
dependent upon the nerves. Sadly , our nerves shrink and harden after 
we reach twenty years of age. When nerves deteriorate, impulses are 
conducted at slower rates. When nerve impulses are slow, mental and 
physical processes are slow. This is aging. Young people below twenty 
years of age have nerv es that are soft and expandable. To remain youthful, we must exercise our nerves to reverse deterioration 
and to preserve softness and expansibility. Dharma developed twelve 
exercises, called Twelve Nerve Exercises, which soften and expand our 
nervous system. Their movements recall those ofT' ai Chi Chuan, although 
the theoretical basis of the nerve exercises differ from those of T' ai Chi 
Chuan. Although T'ai Chi Chuan may have st emmed from the nerve 
exercises (it was developed by Taoist master Chang San-Fung 1700 years 
later than the nerve exercises), it is used for combat purposes , whereas the 
Twelve Nerve Exercises are used for removing stress and tension and 
preserving the nervous system. The Twelve Nerve Exercises unite the mind and body in order to bring 
about relaxation. If you have ever tried to relax your entire body with your 
mind-a concept employed by biofeedback machines-you will find that 
relaxation of the body is difficult to achieve. Relaxing the body with the 
mind involves clearing your mind of all thoughts . This in itself is a difficult 
feat because your mind is always cluttered with thoughts . Dhanna, ac­
knowledg ing the fact that the mind is always active, made the mind follow 
series of body movements that would lead both mind and body to a state of 
relaxation, as relaxation is the first step to preserva tion. If we can preserve 
our nervous system by renewing a deteriorating nervous system, we can 
live longer and preserve our youth. Each exercise leads to the next; therefore, all twelve exercises must be 
done in their proper order. The exercises, in their original order, are as 
follows: 
I. Stand with your feet shoulder -width apart. Direct toes inward. 80 The Internal Exercises 
(Do not face south when doing the exercis e.) Place palms on breasts 
so that the middle three fingers of each hand meet over the thymus 
gland. Feel the heart beat . Smile and imagine you are humble and 
polit e. (Th is acti on relaxes the body by remov ing the spirit of conten­
tion.) \ 
Figure 30. First Pose . Figure 31. Second Pose 
2. While holding the frrst pose , spread your toes apart and dig them 
into the ground as if they were claws clutching at somet hing . Open 
your mouth and look blankly ahead, as if you were a fool. (A fool 
does not seek knowledge or bettenn ent and is theref ore relaxed.) Then move the hands outward with palms down and fingers bent 
loosely. Hold them there. 81 The Internal Exercises 
3. Continuing from the previous pose, stand on your toes. Then 
clench your teeth. Then lace your fingers and lift them, palms up, as 
high as you can stretch. Then lower yourself until you are standing 
with your feet flat on the ground. \ 
Figure 32. Third Pose. \ I 
Figure 33. Fourth Pose. 4. While holding the previous pose, put one hand on your head to 
prevent it from moving (keep the other hand up) while the eyes move 
forcefully from side to side . Now repeat this exercise using the other 
hand to prevent the head from moving. 82 Th� Internal Ex�rcis�s 
5. If the hand held straight is the right hand , move the right leg 
forward ; if the hand held straight is the left hand , move the left leg 
forward . The hand held straight moves down and makes an overhand 
fist. (All fists should be made with the thumb hidden inside the 
fingers.) The hand from on top of the head moves to the side and 
fonns an underhand fist (while doing so, bend the elbow). Your eyes 
should be fixed on the overhand fist. Switch ann positions. Switch 
ann positions again and again. The moveme nts made should be 
similar to karate ann movements. 
' Figure 34. Fifth Pose. Figure 35. Sixth Pose . 6. Adopt the first pose, but make underhand fists at your side. Bulge 
out your eyes as if you were angry. Bring the fists up. Now they are in 
an overhand position . Push, but slowly as if you are pushing some­
body. Your right eye should be fixed upon the right fist and the left 
eye should be fixed upon the left fist. Then quickly and forcefully pull 
the arms back so that fists are underhand again. Then repeat the 
exercise seven times. Then relax the entire body, including the eyes . 83 The Internal Exercises 
7. Put one hand under your chin and one hand over your head and 
tum your head to the right and left sides. Switch hand positions and 
tum the head again. Do this three or four times. Figure 36. Seventh Pose. 8. Adopt the first pose. Now stoop down, while pretending that your 
anns are pushing something down. As you sink, pretend you are 
pushing yourself down. Stand up and sink again. Do so seven times. Figure 37. Eighth Pose. 84 The Internal Exercises 
9. Adopt the first pose. Follow the instructions for exercise number 
five, only this time the fingers are rounded (no fists) and the arms are 
close together. Move the arms out and in and feel the effects on the 
ann and back muscles. Then relax. Repeat exercise . Figure 38. Ninth Pose. .. 
l 
10. Begin with the first pose. Then relax and bend over and walk 
forward on your fingers until you are on your toes. If you cannot do 
this, walk on your hands. Hold this position until you can no long er 
hold it. Later, you may try walking on your middle three fingers. Figure 39. Tenth Pose. 85 The Internal Exercises 
11. Move to the first pose. Lace your fingers and place them behind 
your head and bend down. Close your eyes while doing this. Then 
raise your upper body to return to the original position. l 
Figure 40. Eleventh Pose. 12. Keep holding your hands behind your head and bend the upper 
body forward, pushing one leg back. Keep one leg forward and bent . Then use your bent leg to push the body into a standing position . Then 
sink down again, pushing the other leg back. Then return to center 
position and adopt the first pose. After you have placed your hands in 
the heart position, you will have finished the exercise series. Figure 41. Twelfth Pose . 86 The Internal Exercises 
THE DEER EXERC ISE FOR MEN 
The Five Animal Exercises, Eight Directional Exercises, Twelve Zodiac 
Exercises, and Twelve Nerve Exercises are for general healing. In addition 
to these, the Tao of Revitalization offers approximately a thousand other 
exercises that energize and strengthen individual parts or areas of the body 
and deal with specific health problems. In the following paragraphs most of 
these exercises will be dwelt with in full. Thousands of years ago, Taoist sages selected three animals which were 
noted for longevity from the many: the deer, the crane, and the turtle. One 
of these, the deer, was also noted for its strong sexual and reproductive 
abilities. The sages minutely observed the behavior that seemed to contrib­
ute to the deer's abilities. They saw that the deer exercised its anus when it 
wiggle d its tail. After studying the results of the exercise, the sages 
immedi ately adopted the principle and re-designed it for human use. Thus, 
the Deer Exercise was born. The Deer Exercise achieves six important objectives . First of all, it 
builds up the tissues of the sexual organs. Secondly, it draws energy up 
through six of the seven glands of the body into the pineal gland to elevate 
spirituality. (There is a hormone pathway that leads from the prostate , 
connects with the adrenal glands, and continues on to the other glands.) Concurrent ly, blood circulation in the abdominal area is increased . This 
rush of blood helps transport the nutrients and ''life force'' (energy) of the 
semen to the rest of the body. When energy is brought up into the pineal gland, a chill or tingling 
sensation is felt to ascend through the spine to reach the head. This 
sensation should feel somewhat lik e a climax. If you feel a sensation in the 
area of the pineal gland, but do not feel the tingling sensation in the middle 
of your back, do not worry. Your sensitivity will increase with experience . If after some time you still cannot sense the progress of energy, certain 
problems must be taken care of first. Self-determination is the third benefit derived from the Deer Exercise. If 
one gland in the Seven Glands System is functioning below par, the energy 
shooting up the spine will stop there . This indicates a weakness , and special 
attention should be given to that area. For example, if the thymus gland is 
functioning poorly, the energy will stop there, and the energy will continu e 
to stop there until the thymus gland is healed. When the th ymus is again 
functioning normally, the energy will then move further up along the spine 
87 The Internal Exercises 
toward the pineal gland. If the energy moves all the way up to your head 
during the Deer Exercise, it indicates that all the seven glands are function­
ing well and that there is no energy blockage in the body. On the other 
hand, if you do not feel anything during the Deer Exercise, a blockage is 
indicated. The movement of energy can be felt by everyone if no dysfunc­
tions are encountered. The fourth benefit of the Deer Exercise is that it builds up sexual ability 
and enables the man to prolong sexual intercourse. During ordinary inter­
course the prostate swells with semen to maximum siz e before ejaculating. During ejaculation, the prostate shoots out its contents in a series of 
contractions. Then, sexual intercourse ends. With nothing left to ejaculate, 
induce contract ions, or maintain an erection (energy is lost during ejacula­
tion), the man cannot continue to make love. But, if he uses the Deer 
Exercise to pump semen out of the prostate in small doses, pumping it in the 
other direction into the other glands and blood vessels, he can prolong 
intercourse. Under ordinary circumstances, when the Deer Exercise is not used 
during intercourse, it will be harmful to interrupt orgasm or prolong 
intercourse by ordinary means. Under ordinary means, the prostate re­
mains expanded for a long time, unrelieved by the pumping action of 
ejaculation, until the semen is carried away by the blood stream. But the 
prostate is somewhat like a rubber band: it must be allowed to snap back to 
its original form, otherwise continu ous extension will bring about a loss of 
elasticity . When the prostate loses its elasticity, its function is impaired and 
it is damaged. The Deer Exercise prolongs orgasm and intercour se, but it 
protects the prostate by relieving it. The fifth benefit to be derived from the exercise, needless to say, is that it 
builds up sexual energy. It does so by generating and balancing the 
secretions of the endocrine glands, particularly the sexual glands. Often as a person experiences this increase in sexual energy, the ten­
dency is to increase one's sexual exploits . Taoism allows for this possibil­
ity, but views promiscuity as a violation of the natural laws of healing. Anything, when carried to excess, leads to weakness or depletion of 
energy. On the other hand, leading a normal and active sexual life, while 
doing nothing to rebuild the lost energy which has been given up during 
sexual relations, is like burning a candle at both ends. One secret of 
continual youth is to maintain a reserve of energy by having strong sexual 
organs. This is one effect of the Deer Exercise. (There is also a special 
treatise on the proper handling of the consequent increased sexual energy 
88 The Internal Exercises 
with respect to sexual relationships and intercourse. As it would be im­
possible to go into a lengthy discourse here, The Tao of Sexolo gy is 
recommended for further research .) The sixth effect of the exercise is to strengthen the anal muscles and 
rectum. As one grows old and weak, one's anal opening tends to become 
very loose and flaccid. This is why many older persons, or those who have 
lost the use of the nerves which control the anus, through either paralysis or 
stroke, have a difficult time contr olling their bowels. Anal muscles which 
have atrophied and become weak hasten the onset of diseases, such as 
hemorrhoids and prostate cancer. Thus one secret of maintai ning youth into 
one's old age is to exercise these muscles and keep them strong. In the male, the prostate lies behind the anal muscles . When the sphinc­
ter muscles are contracted, the prostate is exercised and strengthened . This 
helps prevent or even reverse many diseases associated with the prostate , 
such as enlargement through overuse or dysfunction through weakness and 
cancer. This is a boon to males over forty years of age who tend to suffer 
from problems of the prostate . The Deer is therefore a physical exercise as well as a mental and spiritual 
one. It improves one's sexual abilities as it builds up the energy reserv es 
within the body. Fertility is increased and strengthe ned. Over tim e, the 
mental processes are heightened as well, and the outcome is often an 
increase in psychic powers and the growing feeling of an inner tranquility, 
which is a necessary prerequisite for the unfolding of one's spiritual 
centers. INSTRUC TIONS FOR 
THE MALE DEER EXERC ISE 
This exercise may be done standing, sitting, or lying down. Do this 
exercise in the morning upon rising and before retiring at night. First Stage: 
(The purpose of this stage is to encourage semen production.) I. Rub the palms of your hands together vigorously. This creates 
heat in your hands by bringing the energy of your body into your The Internal Exercises 
hands and palms. 2. With your right hand, cup your testicles so that the palm of your 
hand completely covers them. (This exercise is best done without 
clothing.) Do not squeeze. Just a slight pressure should be felt, as well 
as the heat from your hand. 3. Place the palm of your left hand on the area of your pubis, one inch 
below your navel. 4. With a slight pressure so that a ge ntle wannth begins to build in the 
area of your pubis, move your left hand in clockwise or counter­
clockwise circles eighty-one times. 5. Rub your hands together vigorously again. Figure 42. The Male Deer Exen;ise. 90 The Internal Exercises 
6. Reverse the position of your hands so that your left hand cups your 
testicles and your right hand is on your pubis. Repeat the circular 
rubbing in the opposite direction another eighty-one times. Concen­
trate on what you are doing, and feel the warmth grow. For all Taoist 
exercises, it is very important-even necessary- that you concen­
trate on the purpose of the physical motions, fordoing so will enhance 
the results. It will unify the body and mind to bring full power to your 
purpose . Never try to use the mind to force the natural processes by 
ima gining fires growing in the pubic area. The use of imagination 
does not apply to this exercise. Second Stage: 
I. Tighten the muscles around your anus and draw them up and in. When done properly it will feel as if air is being drawn up your 
rectum, or as if your entire anal area is being drawn in and upward. Tighten as hard as you can and hold as long as you are able to do so 
comfortably. 2. Stop and relax a moment. 3. Repeat the anal contraction s. Do this as many times as you can 
without feeling discomfort. At first you may find that you are able to 
hold the anal sphincter muscles tight for only a few seconds . Do not 
be discouraged and please persist. After se veral weeks you will be 
able to hold the muscles tight for quite a while without experien cing 
weariness or strain. NOTE A: As you do the second stage of the exercise, you should 
concent rate on feeling a tingling sensation (similar to an electric 
shock) ascend along the pathway of the seven glands. The sensation 
lasts for fractions of a second and results naturally. Do not try to force 
this with mental images. Some teachings suggest that thoughts should be used to help or 
guide energy flow. Those who make these suggestions misunder­
stand the nature of energy. There are six forms of energy: mechan ical energy, heat energy, 
sound energy, radiant energy, atomic energy, and electrical energy. We emit electrical energy. The electrical energy in man differs 
drastically from that used to run a house. The electrical current in the 
average home fluctuates at 60 cycles per second; in men, 49,000,000 
91 The Internal Exe rcises 
cycles per second. The latter figure is about half that of light, which 
travels at 186,000 miles per second. So when a man starts to think, 
breathe , or visualize to help the energy reach its destination, the 
electrical energy will have already reached its destination. Our 
thoughts, breaths, etc. are too slow to guide the flow of electrical 
energy. What occurs at the unconscious level was not meant to be subject to 
the control of the conscious mind. If the conscious mind interferes 
with someth ing it was not evolved to control-helping or guiding 
electrical energy through visualization, thoughts, etc. -it can cause a 
great deal of mental and physica l damage. Its interference with the 
natural progress of energy can cause schizophrenia, brain damage , 
and other pro blems. Taoists call these calamities ''Disintegration into 
Evil''. I have personal ly seen many such disintegrations in the East 
and West. The Deer Exercise is extremely safe-provided, that is, it is not 
supplement ed with techniques of other teachings. For show, various 
incompatible techniques are often thrown together to create spectacu­
lar techniques, but the results are often disastrous. Lao-Tse said, 
''My way is simple and easy.'' And true Taoist method s are simple 
and easy. N01E B: To determine whether or not the Deer Exercise is having an 
effect on the prostate gland, try this test: as you urinate, try to stop the 
stream of urine entirely through anal muscle contractions. If you are 
able to do so, then the exercise is effective. NOTE C: If an erection occurs while practicing this exercise, then 
place the thumb of the hand cupping the testicles at the base of the 
penis next to the pubis and press down sharply , while massaging the 
area of the pubis with the other hand. This will inhibit the flow of 
blood into the penis and maximize the build-up of energy within the 
sexual glands. (Tao of Sexology deals with the issue of proper orgasm 
without ejaculation to control the loss of energy during masturbation 
or sexual intercourse. The teachings stress that one does not wish to 
experience ejaculation following this exercise, or at other times, 
except for purposes of procreation, as this dissipates the energy which 
has begun to build as a consequence of this exercis e. Taoism stresses 
the use of this energy for elevating spirituality, so that mankind can 
meet physical , mental, and spiritual aspirations at one time.) NOTE D: Always concen trate on what you are doing. 92 The Internal Exercises 
Proper hygiene must be prac ticed in conju nction with the exercise. We 
need to take the time daily to wash our entire bodies, including all the 
open ings to the body . Soc ial mores train us to wash the face, mouth , and 
teeth thorou ghly . But we often neglect to wash the anal opening due to 
social taboos surrounding this part icula r area of the body . Please , take the 
time to clean the anal ope ning and the genitals so that germs and feces do 
not have a chance to collect, which can lead to infections, cancers , 
hemorrhoids or other weaknesses in this area of the body. Refer also to the 
Sun Wo rship Exercise. Pressure is being placed on the prostate gland as it is gently massaged by 
the tightening action of the anal muscles. (The anus can be thought of as a 
little motor which pumps the prostate gland.) Thus stimula ted, the prostate 
begins to secrete hormone s such as endorph ins, which produce a natural 
high. When the prostate goes into spasms , a small orgasm is experienced. By alternate ly squeezing and relaxing the anus during the Deer Exercise, a 
natural high is produced without having to jog ten or more miles or endure 
its side-effects. Among other things, this exercise cures and prevents hemonboids and cures 
problems of the prostate , such as weaknes s, enlargement, and cancer. It 
strengthens the nerve endings around the pubis and penis and may be used to 
correct problems of impotence and premature ejaculation . Contraction of the 
anal muscles will also help enlarge the head or bulb of the peni s, which will 
give the man more pleasant sensations during sexual intercourse. It is crucial to learn control over the anal muscles if one is to master the 
later meditative and breathing Internal Exercises. These muscles may be 
described as a door or a lock. When shut, they close off the upper body and 
allow the energy to collect and build in the abdominal channel. Without this 
build-up of energy , it will be impossible to properly stimulate the sexual 
organs, and in tum, the other glands of the body. It is essential then to gain 
mastery over this lock if one is to strengthen one's system sufficiently to 
beg in to energize the spiritual centers in the body . THE DEER EXERC ISE FOR WOMEN 
The benefits women can deri ve from the Deer Exercise are numerous 
and noteworthy . 93 The Internal Exe rcises 
Taoism provides a way for a woman to elimina te the problems related to 
the menstrual period, even in the middle of a period. These problems 
include emotional ups and downs, water retention, hormone blockages, 
cramps, and abnormal flow of blood. (A light menstrual flow indicates 
blockage and body poisoning. If the period suddenly stops-without the 
influence of the Deer Exercise -disease is indicated.) The exercise strengthens the muscles of the rectum and prevents and/or 
cures hemorrho ids. It cures and prevents vaginal problems such as infec­
tions, discharges, colitis, and leucorrhea. It increases the circulation in the 
sexual organs and energizes the pubic area. The vagina greatly benefits from the Deer Exercise. It becomes tighter, 
meatier, and more flexible. So a woman who has had children can greatly 
benefit from the Deer, as the man's pleasure is increased during inter­
course. (Childbirth can leave the vagina loose and enlarged, resulting in a 
great loss of penile sensation for her partner during intercourse .) By 
performing the exercise, a woman can energize and tighten her vagina. In addition, the Deer stimulates natural estrogen production. The exer­
cise stimulates the pro duction of the female honnone estrogen and causes it 
to spread throughout the vagina, uterus, breasts, and ovaries . A surge in 
estrogen levels can greatly relieve the symptoms of menopause and re­
juvenate a woman. For thousands of years, the Deer was effectively used 
for maintaining a youthful countenance . Historical records show that 
women famous for their beauty consistently use the technique. An added 
benefit is that the increase in estrogen results naturally and that the body 
naturally balances the increased estrogen level with other substances. The fact that estrogen is produced naturally is very important. The body 
knows what amount of estrogen it needs at any given time. A doctor 
administering man-made estrogen, a drug that is not balanced with the 
other substances normally occurring within the body, cannot know what 
exact level of the hormone is needed in the bloodstream . Every hour the 
hormone level in the blood changes and it would be impossible to follow it. Moreover, man-made estrogen will eventually cause problems by either 
over-or under-dosing. The body is the best judge of the amount of estrogen 
to be released, because its sensitive sensors are on the alert every second of 
the day. Furthermor e, the exercise provides a way for a young, fertile woman to 
eliminate her menstrual period in a safe way. If the Deer Exercise, parts one 
and two, is performed over a period of time, menstruation ceases and 
countless other benefits emerge. 94 The Internal Exercises 
Normally every month, the outer linings of the uterine walls thicken with 
blood vessels for the anticipated implantation of the fertilized egg. If an egg 
is fertilized by a sperm. it attaches to the thickened walls and begins to 
invade the nutrient-rich walls. Absorbing nutrients from the blood, the egg 
grows continuously until it becomes a fully-developed baby. If fertilization 
of the egg never occurs, no implantation will take place and the thick lining 
of blood will be sloughed off, because it is no longer needed. A great deal 
of blood and nutrients are lost during the monthly sloughings , or menstrua­
tion.
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:

        According to Taoist theory, many people develop nerve weakness­
es because of toxins in their environment and in their food. These toxins 
accumulate in the liver and the nerves, placing an unnecessary stress on 
them. This strain weakens the nerves and causes mental imbalance and 
mental illness, including depression and nervous breakdown. Psychiatric 
or psycholo gical treatme nts are not employed by Taoists because they 
attribute all mental imbalances to nerve weakness, which is a physical 
imbalance. Taoists believe that once the nervous system is strengthened 
with the Twelve Nerve Exercises, Crane, Deer and Turtle Exercises, and 
Liver Exercise, the psycholo gical disturbances will be relieved. N rve Theory The e. The Turtle. Illus tratton 2. PART II 
LIVING 
WITH THE 
WHOLE BODY 6 
The Internal Exercises 
The Internal Exercises were arrived at by ancient Taoists through careful 
study and application of the physical laws of nature and the natural 
principles of healing. Their conformit y to these physical laws-the same 
laws that govern the human body-co nfer upon the Internal Exercises the 
special power to coax the diseased bodily parts back to its natural order, to 
health. When combined the Internal Exercises make up a wonderful 
self-healing system that suits every individual's healing needs. When 
followed daily, they promote not only freedom from disease and pain, but 
also a wonderful sense of well-being that springs from the heart of the 
individual. They represent a step which any conscientious person can 
easily take toward a transformation of the body from the material to the 
eternal. The Taoists recognized that not everyone would undergo such a 
transformation during their existing lifetime. However, they emphasiz ed 
that one still needed to follow these exercises on a daily basis so that one 
could at the very least obtain perfect health and happiness during one's The Internal Exercises 
lifetime. They felt that each man and woman had the right to live a life free 
of physical pain, mental dishannony, and spiritual selflessness. At a time 
when most people can only look forward to growing old with a sense of 
trepidation, this system of Internal Exercises represents an exciting turni ng 
point. Stress-environmental, social, and internal-breeds fear and disea�� Pr�irowi. ng-old conjures up images of. liigli" blood pressure·� arte­
riosclerosis, embolisms, cancers, and diseases of all imaginable types. Until recently, westerners have been given few alternatives for dealing 
with these stresses. We have allowed our bodies and minds to weaken with 
only cursory hopes of slowing the aging process and preventing disease for 
a time. However, the main emphasis of the Internal Exercises is on 
strengt hen ing our bodi es and minds. They aim to tone all the internal 
systems, including the emotional and the spiritual. By performing these 
simple exercises on a daily basis, we can look forward to growing old with 
a sense of ease and excitement, knowing we carry with us from year to yea, 
an inner sense of vitality and alertness which comes only from living a life 
free from the anxiety of future illnesses and the weakness due to present 
diseases. Only when we have developed th is sense of freedom and this 
inner vitality will we be able to create a fertile ground upon which our true 
spiritual nature can unfold. And only then can we attempt to reach out for 
the transformation of our material bodies into the eternal. A state of hannony brings with it a feeling that there is n o good or bad, 
positive or negative, Yin or Yang, disease or fear. When a shoulder heals, 
one often has to be reminded that at one time it suffered great pain. When 
one reaches this point, it is easy to stop practicing all exercises. Thus one 
may inadvertently fall back into weakness and disease. One needs, then, an 
outer sense of discipline at first to continue to pursue this, as is nece ssary in 
any endeavor. I hope, however, that an inner sense of discipl ine will 
develop within the practitioner to carry him or her forward on a contin ual 
movement of interest. This movement arises from the understand ing, 
growth, and feeling of well ness that comes from following these exercises. The Internal Exercises are easily performed, require no strenu ous activ­
ity, and do not require a great deal of time to perform. They are a gift to 
the world from the ancient Taoists, and when used wisely and with a feeling 
of appreciation, will be well worth the time and energy invested in practic­
ing them. They have been developed around natural laws of heal ing, and 
therefore one need not be in a hurry to ''master''them. Take your time in 
developing a feeling for each exercise and you will be rewarded with ample 
50 The Internal Exercises 
treasures. The proper use of imagination plays an important part in some of the 
Intern al Exerc ises. It has been recognized for centuri es that a thought is as 
much a reality as a material object, and in fact, that they are one and the 
same. They are both fonns of energy, the distinguishing difference being 
that they exis t at differen t frequencies and wave lengths of vibration. Ima gina tion is used, in some cases, to bring together the mind and the body 
so that they function as a unit. By using our imagination, we may begin to 
explore our min ds and bod ies through the Internal Exercises, and in time 
we will discover extra ordinary levels of health existing within us. The ancient prog ression set down centuries ago for practicing the Inter­
nal Ener gizing Exercises will be closely followed. One begins with the 
Five Anima l Exerc ises, the Eight Directional Exercises and the Twelve 
Zodia c Exercis es, and proceed s with the other exercises which work to heal 
the internal and external systems of the body. Once these initial exercises 
are mastered, one goes on to the meditative and breathing techniques. The 
spec ial pres cription s for healing may be used whenever necessary. One 
may achieve proficien cy and freedom from many previous weaknesses and 
diseases within three to six month s after beginning to practice the initial 
exercis es. Profi ciency in the meditative and breathing techniques may take 
long er. Benefits accrue throughout the process however, and this allows us 
to observe their move ment fro m time to time. We hope the growing sense 
of vitality and wellness which you feel upon following these exercises will 
be sufficient to keep you on the path toward physical, men tal, and spiritual 
enrichm ent. FIVE ELEMENT THEORY 
The ancient Taoists, by observing and contemplating the workings of the 
univ erse, dev ised a theo ry to explain the balance of the complim entary and 
antag onistic units of which it is composed. The characteristics and rela­
tion ship s of these dynamic units are explain ed in the Five Elem ent 
Theory. In this theory, the life force in all of its myriad manifestations com es into 
and goes out of existence through the interplay of five elements : fire, earth, 
metal, water, and wood. This five-element model is unique to Taoism, 
51 The Internal Exercises 
because ancient Western and Indian philosophy used a four-element 
model, which consists of the elements earth, air, water, and fire. In 
Taoism, air is included in the concept of frre, for without air, frre would not 
bum. There are two cycles that illustrate the interaction between these ele­
ments. In the first cycle-t he cycle of generation-ea ch element generates 
or produces the succeeding element: wood produces fire, fire produces 
earth, earth produces metal, metal produces water, water produces wood­
the cycle begins again. In the second cycle-the cycle of destructio n­
each element destroys or absorbs the succeeding element: fire destroys 
metal, metal destroys wood, wood absorbs water, water absorbs fire, fire 
destroys metal-the cycle begins again. Figure 3. Cycle of Generation. Figure 4. Cycle of Destruction. Because the universe maintains balance through the interplay of the five 
elements, our bodies, a microcosm of the universe, are thought to achieve 
mental and physical harmony in the same way. Energy flows through the 
body via the meridians and their respective organs and bowels in well­
defined cycles. The cycles depicting the flow of energy within the body 
mirror the two cycles which depict the interaction between the five ele­
ments. Taoism identifies each of the viscera with one of the elements in the 
following manner: 
52 The Inte rnal Exercises 
Table 2. The Element s as Assigned to the Organs and Bowels. Fire-heart 
small intestine 
Triple Heater 
(endocrines) 
Heart Constrictor 
(blood vessels) 
Earth-spleen-pancreas 
stomach 
muS'Cie Metal-lungs 
large intestine 
skin 
Water-kidneys 
bladder 
bones 
Wood-liver 
gallbladder 
nerves 
Identifying each of the organs with its respective element in the first 
cycle results in: the heart (fire) supporting the spleen-pancreas (ea rth), the 
spleen-pancreas (earth) supporting the lungs (metal), the lungs (metal) 
supporting the kidneys (water), the kidneys (water) supporting the liver 
(wood), and the liver (wood) supporting the heart (fire). The bowels also 
follow the same cycle: the small intestine (fire) supports the stomach 
(earth), the stomach (earth) supports the large intestine (metal), the large 
intestine (metal) supports the bladder (water), and the bladder (water) 
supports the gallbladder (wood). If the energy within an organ is not balanced, that organ, rather than 
being able to effectively support the organ succeeding it on the meridian 
circuit, will adversely affect, or will be adversely affected by, another 
organ. This pattern has been depicted in the second cycle of interaction 
between the elements in which each element destroys or absorbs the other. Thus, when the energy within the heart (fJ. re) is imbalanced, it (heart, fire) 
will adversely affect the lungs (metal); the lungs (metal) will adversely 
affect the liver (wood); the liver (wood), the spleen-pancreas (earth); the 
spleen-pancreas (earth), the kidneys (water); and the kidneys (water), the 
heart (fire). This pattern also applies to the bowels: imbalanced energy 
within the small intestine (fire) will cause it to adversely affect the large 
intestine (metal); the large intestine (metal), the gallbladder (wood); the 
gallbladder (wood), the stomach (earth); the stomach (earth), the bladder 
(water); and the bladder (water), the small intestine (fire). In showing that the cyclic interaction between the organs and bowels is 
53 The Internal Exercises 
identical to the interctction between the elements, the Taoists not only 
provided a means by which the sayings, • 'That which is above is the same 
as that which is below'' and ''The microcosm reflects the macrocosm,'' 
can be realized and understood, but they also provided a means whereby 
the interaction of energy between the organs and bowels can be accepted as 
fact, in that the basis for that interaction is founded upon the very same 
logic whereby the interaction of the five elements is instinctively realized to 
be ttue. THE FIVE ANI MAL EXERC ISES 
Taoists modeled five exercises after five animals whose movements 
were proven effective for the healing of human beings. They were the 
dragon, tiger, bear, eagle, and monkey. By imitating their characteristic 
movements human beings can alleviate the imbalanced functioning of their 
organs, specifically, the five major organs and their related minor organs. That is possible because the movements of a particular animal stimulate a 
particular five-element organ. For anyone who is basically healthy, any of the Five Animal Exercises 
can be used whenever circumstances permit to maintain a balanced phy s­
ical and emotional state. If a specific problem exists, then one may choose 
the exercise that deals with the affected organ group or apply what in 
Taoism is called the Mother and Child Law. The Mother and Child Law, as it applies to the human body, is based 
upon the interaction between the five elements. Each element is the 
"mother" of the succeeding element and, at the same time, the "child" of 
the element that precedes it in the cycle depicting the flow of energy 
throughout the elements. For instance, earth is the mother of metal and also 
the child of fire. As energy circulates throughout the body, it passes through each organ 
and bowel in a well-defined cycle. Each organ or bowel is the "mother" of 
the organ or bowel succeeding it on the circuit; this phenomenon is based 
on the Five Element Theory. For example, the lungs support the kidneys 
and therefore the lungs are said to be the "mother" of the kidneys. If the 
energy within the kidneys (child) is deficient, stimulating the energy within 
the lungs (mother) with the Eagle Exercise results in an automatic increase 
54 The Internal Exercises 
of energy in the kidneys, according to the Mother and Child Law. Here, 
one is treating two organs with one exercise. By consulting the diagram of 
influences (figures 3 and 4) and Table 2, an exercise or a group of exercises 
can be selected to suit any need. In addition to healing and balancing the organs, these exercises also 
effectively remove tension, stress, anger, and anxiety. According to Taoist 
theories, stress and tension are the most corrosive enemies of health. Taoists believe that all health problems can be traced to stress and tension, 
because, even with the best foods and medicatio ns, stress and tension can 
so restrict the functions of the organs that none of the nutrients necessary 
for cell repair, regeneration, or health can be absorbed. The proper use of imagination plays an important part in each of the Five 
Animal Exercises. It has been recognized for centuries that a thought is as 
much a reality as a material object, and in fact, that they are one and the 
same. They are both fonns of energy. These ancient theories have been 
confinned by the work of Dr. Karl Pribram, a Stanford University neuro­
surgeon and psycholo gist. Imagination is used, then, to bring together the 
mind and the body so that they function as a unit. Unifying the image of a 
particular animal with that of on e's body strengthens a person psycholo gi­
cally and physically. When one perfonns the exercises, one's thoughts must be fixed upon the 
image of the animals. The exercise must stop the moment the mind 
wanders. Also, the miming of the animals' movements must be executed in 
a free flowing manner. Never overdo one exercise. If one concentra tes too much on the Eagle 
Exercise (metal), for example, one could decrease the liver function 
(wood). If you become too relaxed, the nerves will become dulled. But if 
the liver is overactive-hav ing an augmented energy level. -:. it could be 
calmed by the Eagle Exercise. So, the key word here is balance. THE DRAGON EXERC ISE 
For the ancient Chinese, the dragon was a mythical creature which 
symbolized the Yang force of the Creative, the dynamic, electrically 
charged energy manifested in the thunderstorm. The flying dragon was 
always portrayed as being accompan ied by rain, winds, clouds, and light-
55 The Internal Exercises 
Illustration 3. The Dragon. 56 The Internal Exercises 
ning. The use of its image was reserved for personal use by the emperor, 
the Son of Heaven, as the dragon represented supreme wisdom, power, 
control, and social effectiveness. The purpose of the Dragon Exercise is to instill the characteristics of the 
dragon into the mind and body of the practitioner. This exercise affects the 
mind by helping to overcome feelings of depression, anger, hostility, and 
all the anxieties brought on by being overwhel med by adverse circum­
stances, for the dragon, flying through the heavens, is above all mundane 
concerns. In some ancient Taoist texts, the Dragon Exercise appeared under other 
names. This was a precautiona ry measure taken to avoid political upheav­
als. The emperors have forbidden the common people from picturing 
themselves as dragons, because they would immediately rise up and 
dislodge the prevailing power. Since the dragon represents the fire element, the physical effect of its 
exercise is to bring equilibrium to the heart, blood vessels, and absorption 
in the small int estines. Figure 5. Dragon Exercise. 57 The Internal Exercises 
Begin the exercise by standing still. Then, take a few deep breaths while 
imagining as vividly as possible that you are a dragon with glowing eyes, 
open mouth with fangs, glistening emerald scales, curling tail, paws 
splayed showing long claws. Then, raising one foot, assume the pose and 
character of a dragon. While imagining that your hands are claws, hold one 
arm up with claws down and hold _the other arm down with claws up. As 
this is not a formalized pose, a certain degree of freedom of expression is 
allowed within the confines of the image. Hold the pose as long as you can 
hold the image without straining. Repeat as many times as you comfortably 
can. The most important aspect of this and all the other exercises is the union 
of the body and the mind. If the image fades or the mind wanders during the 
pose, stop and begin again. No benefit will be obtained unless the body and 
the mind are in union. THE TIGER EXERC ISE 
While the dragon symbolizes the emperor, the tiger represents the 
general, a military leader with ambition, knowledge, power, and physical 
effectiveness and who protects the imperial throne and enforces the wishes 
of the emperor. The tiger corresponds to the the wood element, so the Tiger Exercise 
affects the liver and nerves. The Taoists believe the structure of the nervous 
system is like a potted plant which sprouts from the liver. The Tiger Exercise is useful in overcoming the adverse mental states of 
anxiety or hostility, ineffectualness, and lack of ambition. These adverse 
mental attitudes are believed to result from metabolic imbalances caused by 
liver dysfunction. This exercise is recommended for healing and detoxifying the liver, to 
sooth inflamed nerves, to balance gallbladder functions, and to detoxify the 
brain and body cells. The tiger demons trates its power in its ab ility to capture something by 
leaping over it and grabbing it. The tiger pose is an imitation of this 
"leaping over" movement. Begin by standing still. Take a few deep breaths while imagining 
yourself as a tiger. When the visualization is complete, bend your knees 
58 The Internal Exercises 
Figure 6. Tiger Exercise. slightly and rise up on your toes while reaching up and out until your arms 
are straight. Keep the claws down, as if you have reached over and out to 
grab something. Maintain this position as long as you can hold the image 
without straining the body. Repeat as many times as is comfortable. THE BEAR EXERC ISE 
The bear is also a very powerful animal, but it is an animal of leisure as 
well. Bears eat well, sleep well, wander about slowly, and are rather lazy 
and unaggressive. Bears are left alone and are not teased because they have 
the strength, courage, and prowess to deal with any potential adversary. The bear repr esents those who have attained a high degree of physical and 
material comfort. They can be successful business executives sitting be­
hind large desks. 59 The Internal Exercises 
The Bear Exercise is recommended to aid the thought processes, to aid 
conceptua lization, and to instill decisiveness into decision making. The bear is asso ciated with the earth element, and so this exercise affects 
the enzyme production of the spleen-p ancreas and the function ing of the 
stomach muscle. This exercise is therefore recommended for bad diges­
tion, hyper- and hypoglycemia, and diabetes. The power and strength of the bear becomes evident when it stands and 
walks on its hind legs. In this position, the most prominent physical feature 
of the bear also becomes obvious- its stomach, which protrudes outward 
and prevents the bear from walking straight. Figure 7. Bear Exercise. Begin this exercise by standing still. Take a few deep breaths while 
visualizing yourself as a bear. Then with legs stiff, stomach pushed out, 
anns sloping out in front, walk slowly forward. As you do this, you will 
feel the movement of your abdomen and the stimulation of the area of the 
spleen-p ancreas. Continue walking this way as long as the image remains fixed in your 
mind. Repeat as many times as is convenient. 60 The Internal Exerc ises 
THE EAGLE EXERC ISE 
To the ancient Taoists the flying eagle represented the s pirit because of 
its god-like qualities-silence, serenity, and invisibility. The eagle is also an 
accomplished hunter. It soars effortlessly to great heights, and its sharp 
eyes are alert to all details of the landscape below. The eagle mani fests its 
attrib utes of intelligence, alertness, and ease when it hunts. The eagle is assoc iated with the metal element, so the Eagle Exercise 
stimula tes the lungs, skin, and the large intestine. This exercise is useful in overcoming melancholy, forlornness, and 
depressi on, which can result from or cause lung problems. (It is no 
coincidence that so many of the romantic poets and writers of Western 
literature suffered from tuberculosis. ) This exercise is recommended for 
the treatment of emphyse ma, asthma, as well as skin problems (Taoists 
consider the skin to be the "third lung"). ' Figure 8. Eag le Exer cise. 61 The Internal Exercises 
Outstretched wings effortlessly holding the eagle aloft mark the eagl e. The reader should also remember that, when it is flying, the eagle's eyes 
are open and see everyth ing. Begin the Eagle Exercise by standing still. Take a few deep breath s whil e 
imagining yourself an eagle. When the visualization is complete, begin to walk slowly with your anns 
held out to the side in a slant, or with your hands gently clasped behin d you. As you walk, imagine you are an eagle, effortlessly floating through the 
blue sky, untouchable, divine. Your body should be very relaxed, but your 
mind and eyes should be very alert, noticing everything without focusing 
on any one thing in particular. Continue the exercise as long as the mind does not wander. If it does, 
stop and begin again. Though this exercise can be performed anytime, 
anywhere, it is especial ly effective if done outdoors, after the evening 
meal. THE MONKEY EXERC ISE 
To the ancient Taoists the monkey (or ape) epitomized boundless activ­
ity, curiosity, and free will. The monkey is con stantly acti ve, whether on 
the ground, swinging in the trees, or leaping play fully about, uninhibited 
by any cultural convention s. The monkey is associated with the water elem ent, so the Monkey 
Exercise stimulates the functions of the kidneys and bladder. This exerc ise 
is recommended for those feeling confined or restricted by circums tances 
in which there is a lack of freedom. To the Taoist will power resides in the 
kidneys. The Monkey Exercise is also recommended for any problems 
involving the kidneys, bladder, and urinary tract. As the embodi ment of free will, the monkey inspires an exerc ise that is 
free-style in the broadest sense. This exercise is best done in private as the 
presence of others might be inhibiting. Begin by standing or sitting. Take a few deep breaths whil e imaginin g 
yourself as a monkey. When the visualization is com plete, kick off your 
shoes, throw off your clothes, and begin to act like a little monkey. Sit on 
the floor, crouch in a chair, leap about, bounce up and down, hang upside 
down or by one arm, whatever is physically possible to do without strain or 
exertion. 62 The Internal Exercises 
Figure 9. Mon key Exer cise. This exerc ise is complet ely free-style ; all the mov ements and actions 
should act out impulses and whims as they occur to you. Monkeys also rub 
and scratch themselves a great deal. You may do this also, espe cially in the 
area of the kidney s. EIGHT DIRECTIONAL EXERC ISES 
All the elements of the univ erse occ upy space and are theref ore direc­
tional. Since we are a part of the universe, we are influenced by space and 
are therefore dire ctional also. Directional ity arises wherev er elect ric forces 
are present, and elect ric forces are everywhere becaus e they are a property 
of atoms. The elect ric forces are the means whereby two magnets, for 
example, are drawn together or repel led apart. The se forces are also the 
means whereby a weak magnet is made more power ful. This ''rechar ging '' 
of electrical forces involves correct orientation of a body, or ''rechar gee'', 
with respect to the ''recha rger''. For exa mple, the north pole of a m agnet 
must be placed against the sout h pole of another magnet in order for 
magnetic induction to take place. In magnets, as in other substan ces, 
63 The Internal Exercises 
''recharging'' is actually a re-ordering of atoms or groups of atoms so that 
electrical energies are heightened. It was after repeated experiments on the energizing properties of direc­
tionality that the Taoists developed eight directional exercises for energiz­
ing mankind. The exercises involve the execution of correct actions in 
correct directio ns. The forms of these exercises were modeled after the 
eight trigrams of the Pa-Kua and were called Eight Brocade Pieces. (The 
word "brocade" was used to express its preciousness to generations of 
people. ) These exercises can also be called The Eight Directional Exercises 
or Eight Energizing Exercises. Before you do these exercises, use a compass to determ ine the northern 
direction of the magnetic pole in your area (it is indicated as north by your 
compass), not the northern Pole of the earth's axis of rotation. Use this 
direction as a point of reference when doing the exercises. The exercises are as follows: 
Northwest For the Northwe stern Exercise, orient the front of 
the body toward the northwest. Stand with the feet 
shoulder-width apart. Point the toes inward. This 
takes the pressure off the nerve endings in your 
heels and prevents imbalance in pressure. Now 
pretend you are lifting a barbell of medium weight 
(to prevent too much straining). While keeping 
Figure 10. Northwest ern Exercise. 64 --
--
North The Internal Exercises 
the legs straight, bend down to pick up an imagi­
nary barbell. Lift the barbell to waist level. Then 
lift the barbell as high as possible above your 
head. Really visualize that you are lifting a bar­
bell. Then reverse this procedure. Do the exercise 
as many times as you wish. This exercise helps 
increase strength and benefits the lungs and large 
intestine. For the Northern Exercise, have your torso 
oriented in the northerly direction. Spread the feet 
wide apart. Pretend you are shooting an arrow 
from a bow. Shoot to your right and shoot to your 
left. Your head, anns, and torso change positions, 
but your feet remain stationa ry. Really visualize 
that you are pulling a taut bowstring and shooting 
an arrow. Do this exercise as many times as you 
wish. This exercise is good for the lungs, kidneys, 
large intestine, bladder, skin, and bones. Figure 11. Northern Exercise. 65 --
--
Northeast 
--
--
East The Internal Exercises 
Facing northea st, bend down and touch the toes 
with your fingertips. Keep the legs straight and 
bend at the waist and pelvis as much as possible. Then imagine that you are a mounta in. This posi­
tion may be held for as long as you wish. This 
exercise is good for the spleen-pancreas, muscle, 
and digestion. Figure 12. Northeastern Exercise. In the morning, stand under the sunlight and face 
east. Place your feet shoulder -width apart. Point 
the toes inward and close your eyes. With your 
arms hanging at your sides, tum the upp er body to 
the right and left sides. Let your head tum with the 
torso, and let the eyeballs trace the source of 
radiant heat emitted by the sun. Never move your 
feet. Your mind should follow these 
movements-never let it wander. Do this as long 
as you like. This exercise is good for the nerv es, 
liver, eyes, gallbladder, and weight reduction. 66 The Internal Exercises 
I \ 
Figure 13. Eastern Exercise. Figure 14. Southeastern Exercise. --
Southeast 
--
South Facing southea st, stand with your feet shoulder­
width apart. Point your toes inward and raise 
yourself on your toes. Lower yourself. Do this 
seven times as a set. If you wish you may do more 
sets. Do not let your mind wander from your 
actions. This exercise benefits the nerves, liver, 
gallbladder, and heart. Facing south, rotate your hips as if you had a 
boola-hoop around you. You may change the 
direction of rotation. Never let your mind wander 
onto other subjects. Do this as long as you wish. This exercise is good for the sexual organs. 67 The lntt�rna l Exercises 
Figure 15. Southern Exercise. Figure 16. Southwestern Exercise. --
--
--
Southwest 
--
West Facing southwest, pose as if you were about to 
fight. Bend the knees slightly. Bend the anns 
slightly and clench the fists. Make your eyes 
bulge out with rage. Your mind must be with your 
body. Hold this pose as long as you wish. This 
exercise benefits the digestive system, lungs, and 
nerves. Facing west, stand with your feet shoulder-width 
apart. Point the toes slightly inward. Raise one 
hand up in the air. Then bring the hand down and 
raise the other hand. Try to keep your abdomen 
still. As you do this your mind should follow these 
actions. Do this exercise as many times as you 
like, as this exercise helps lower back pain, shoul­
der pain, kidney problems, and spinal problems. 68 The lnterMl Exercises 
Figure 17. Western Exe rcis e. These exercises are extremely versati le as they can be done anywhere, 
anytime. In two min utes, a homemaker, an executive, soldier, athlete, or 
anyone else can energize their tired bodies and minds. When the body is 
energized, business problems are solved easily, durab ility of the body is 
increased-anything is simplified. TWELVE ZODIAC EXERCISES 
Life is to live, and livin g is a functi on. This function is described by a 
Taoist formula, which is as follows : 
69 The Internal Exe rcises 
Let f = function 
o =organ 
e =energy 
f=o+e 
In order to function, both organ and energy must be present. An organ 
without energy is dead. Pure energy without an organ is a ghost. Life will 
be meaningful-have a function-on ly when organ and energy are 
together. Apart from the many methods of harnessing and utilizing energy 
to balance the organ systems, Taoists have also created methods for 
maintaining the energy balance of specific organs. These involve the usage 
oftime as measured by the biorhythmic clock to adjust imbalances by either 
dispersing (weakening) energy or toning (strengthening) energy. Biorhythm-often referred to as the biological clock-is the regulation 
of the flow of energy within the body in relation to both solar and lunar time 
measurement. The word ''biorhythm '' encompasses all those concepts that 
denote the natural, inherent pulse underlying all functional aspects of life. In many ways this rhythm is taken for granted because being aware of it 
would, in a sense, be the same as being constantly aware of the rhythmical 
basis of one's own breathing. Because it has such a subtle and elusive 
nature, biorhythm is best exempl ified when it is disrupted. Jet fatigue-the consequence of suddenly traveling from one time zone 
to another-is a perfect example of how the body's natural rhythm is 
disrupted as a result of long-di stance travel in a short period of time. It is 
sometimes difficult to conceive of the body functioning on a strict time 
schedule until one is abruptly placed in an environment regulated by a 
different schedule. The stress of having to readjust to an environment in 
relation to time makes one intensely aware of how rigidly scheduled the 
bodily functions are. Taoists, after observing the circulation of energy throughout the body, 
fonnulated biorhythm cycles that precisely account for the energy flow 
along the meridian circuit during every second of the day. It was discovered 
that each of the main meridians has two-hour periods, called "watches", 
during which energy has a maximum intensity of circulation. For example, 
between 9 and 11 a. m. , energy is at its peak in the spleen-pancreas 
meridian. It is during this time interval that the spleen-pancreas works the 
hardest. Between 11 a.
According to the text, it is because of toxins in their environment and food, which accumulate in the liver and nerves, causing mental imbalance and mental illness.
What are the reasons for many people developing nerve weakness, according to Taoist theory?
The Internal Exercises aim to strengthen the nervous system, which is believed to alleviate mental imbalances and illnesses such as depression and nervous breakdown. The goal is to achieve a state of harmony, which allows for the unfolding of one's true spiritual nature.
What are the purposes of the Internal Exercises, and what is the goal of the exercises?
The text does not explicitly state the purpose of the Eight Directional Exercises, but it mentions that they are used for energizing the body. The exercises are based on the ancient Taoist theory of the universe, which emphasizes the importance of maintaining balance and harmony.
What is the purpose of the Eight Directional Exercises, and how do they work?
The text states that the ancient Taoists recognized the importance of imagination, as thoughts are considered to be a form of energy, and its use is necessary to bring the mind and body into a state of unity. The exercises require the practitioner to imagine themselves as the animal and maintain the pose for a certain period.
What is the significance of the use of imagination in the Internal Exercises?
The Deer Exercise is recommended for men and women, as it strengthens the anal muscles, prevents and cures various health issues, and increases sexual energy and pleasure during sexual intercourse.
What is the significance of the Deer Exercise, and what benefits does it provide?