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All Dao Yin Gong exercises have been subjected
to testing by the Beijing University of Physical Education and
various Chinese Government bodies. We are in no position to
describe the quality of those tests or the validity of the
findings, but they are presented below for your information and
interest.
In common with all Chinese exercise systems for
health, the findings are based on the understanding the
practitioner undertakes the exercises regularly and over a
sustained period of time. There are no substantial benefits to be
gained from haphazard, infrequent practice, although participants
may well enjoy the fact that they are doing something rather than
nothing.
Mark Atkinson |
Dao Yin Bao Jian Gong
(Exercises for General Health)
1. Tiaoxi Tuna (regulating the breath)
Key Points:
-
relax shoulders and elbows
-
straighten arms on way up, cock wrists and drop elbows on way down
- Co-ordinate arms with bending and straightening
of legs
- do not lean forward or backward
- 2 rounds of 8 Ü i.e. breathe in = 1, breathe out = 1. Remember to
keep legs straight at end of second round to prepare for next
exercise.
Breathing
- inhale as arms rise, exhale as arms drop
Mental Focus
- concentrate thought on Dantian (approx 1 inch below navel).
Regulates the breath, gives the stomach internal massage, stimulates
the stomach muscles. Stimulates the Shenmen (Heart 7, Daling
(Pericardium 7), Taiyuan (Lung 9).
- Squeezing the toes is good for the spleen.
Purpose
- to benefit the heart, stomach and spleen.
2. Shunshui Tuizhou
(Push the Boat Downstream)
Key Points:
- keep the upper body vertical
- bend he back leg as you sit back
- remember to keep the elbows down
- keep the arms bent when pushing
- 3 pushes to he left, 3 to the right.
Breathing
- inhale on odd numbers, exhale on even numbers.
Mental Focus
- concentrate thought on Laogong point (Pericardium 8) (where the
middle finger tip meets the palm when making a fist). Allows the
collection of Qi. Stimulates the Shenmen, Daling, Taiyuan.
Collect Qi through the Laogong
- stimulates Chize (Lu 5), Quze (p.3)
- stimulates Yongquan (K1, Taixi (K.3).
Purpose
- to benefit heart and lungs.
3. Jiandan Riyue
(Shoulder the Sun and Moon)
Key Points:
- palms face down to begin movement
- swing arms upward slowly
- keep arms 'North and South'
- ensure movement comes from the wrist and not
the shoulder
angle between upper arm and forearm is about
100 degrees
hands are above shouldrs and elbows below
shoulders
keep erect
turning = 1, returning = 2. Do 16. Remember for form circle with
arms on the last movement
turn as much as you can.
Breathing
inhale as you swing arms out, exhale as you return to forward
facing position. Complete exhale as you drop your arms back to your
sides.
Mental Focus
Concentrate thought on Mingmen point (Back Middle Channel 4)
(point on spine which you feel as you twist). Benefits kidneys and
lungs. Stimulates the Shenmen, Daling, Taiyuan.
Purpose
to benefit the kidneys and bladder.
4. Pengniao Zhanchi
(A Rock Spreas its Wings)
Key Points:
- palms face up to begin movement
- relax wrists
- co-ordinate arms and legs
- on forward movements, stretch up as high as
possible while keeping waist relaxed.
Step to the left, then to right, then forward leading with left foot,
then forward leading with right foot. Repeat.
internal massage is important
front step massages stomach muscles.
Breathing
inhale as you swing arms out, exhale as you return to starting
position.
Mental Focus
concentrate thought on Dantian point. Aids
relaxation. Opens Triple Heater Meridian. Stimulates the Shenmen, Daling,
Taiyuan.
Purpose
to benefit the Triple Heater and Pericardium.
5. Liban Panshi
(Lift the Millstone)
Key Points:
- relax shoulders
- try to keep back upright throughout exercise
- when rising, try to 'lift stone with the breath not with the
muscles'
- step to the left, lift the millstone 3 times. Step to the right,
lift the millstone 3 times
- combine breathing with the movement.
Breathing
inhale as you swing arms out and when you rise, exhale as you
squat and when you return to starting position.
Mental Focus
concentrate thought on Dantian point. Stimulates the Shenmen,
Daling, Taiyuan.
Purpose
to benefit the stomach and spleen. The most
beneficial exercise.
6. Tuichuang Wangyue
(Push the Window Open to Look at the Moon)
Key Points:
- do not begin each part of the movement until you hear the count
- keep arms relaxed
- at beginning of third movement turn back foot first
- when squatting, keep body upright, wind legs tightly
- 1 to the left, 1 to the right. Repeat. Remember only to move on
the count
- important that the eyes follow the palm,
Breathing
inhale on each 'odd' numbered movement i.e. 1, 3, 5 and 7, exhale
on even numbered movements.
Mental Focus
concentrate thought on Laogong point. Squatting stimulates Taixi,
Yongquan.
Purpose
to benefit the gall bladder, liver, heart, lungs,
bladder and kidneys
stretches bladder meridian
pressing thighs together stimulates spleen and
kidneys.
7. Yingfeng Danchen
(Brush the Dust Against the Wind)
Key Points:
- sweep arms wide
- don't cock wrists
- co-ordinate arm and leg movements
- co-ordinate 'massage' movement with slight turn of upper body
- 3 to the left, 3 to the right. Repeat.
Breathing
- inhale when moving forwards and outwards, exhale when moving
backwards
Mental Focus
- concentrate thought on Laogong point.
Purpose
- to benefit the heart, lungs, large and small intestines.
8. Laoweng Furan
(The God of Longevity Strokes his Beard)
Key Points:
- relax body thoroughly
- don't cock wrists
- co-ordinate arm and leg movements and move
slowly
'stroke beard' on each even numbered call
when 'stroking beard' lift up Baihui point (centre of top of head)
and give impression of radiating vigour
1 to the left, 1 to the right. Repeat. Then 4 standing in one
place.
Breathing
inhale when moving outwards, exhale when stroking beard.
Mental Focus
concentrate thought on Dantian point during
movements and be aware of Hegu point (area between thumb and forefinger)
when
stroking beard.
Purpose
comprehensive, regulates the breath again
aids Qi gathering.
General Points
- The exercises become more demanding then
taper off.
The names of the exercises provide poetic imagery to help
performance.
The music benefits the mind.
When moving, turning will always be involved.
The breathing techniques are important to master before (vi).
For full benefit, one must learn how to concentrate the mind on
particular points.
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