When it comes to Dao Yin, many people look puzzled, but when mentioning “Wu Qin Xi” (Five Animal Frolics), “Liu Zi Jue” (Six Sounds), and “Ba Duan Jin” (Eight Pieces of Brocade), everyone nods in recognition; they are all forms of Dao Yin.
Dao Yin is a traditional Chinese health preservation technique that integrates physical and mental training, harmonizing Qi and blood, preventing and treating diseases, and promoting longevity. It combines three main techniques: physical movements, breathing exercises, and self-massage.In addition to health preservation and disease prevention, Dao Yin also has effects on anti-aging, intellectual development, and psychological health, making it highly favored by modern individuals. It is also the only natural therapy that does not consume social resources.1. Ancient ancestors used it to prevent and treat diseases
In ancient times, before medicine was well established, ancestors used dance to stretch their limbs and activate blood circulation to treat or prevent diseases. With the advancement of time, Dao Yin gradually became one of the medical methods and integrated into mainstream Chinese medicine, promoting the prosperity of TCM.In recent years, research on Dao Yin for fitness, disease treatment, and rehabilitation has become a focus. Researchers have conducted extensive studies on the fitness mechanisms and effects of Dao Yin using theories and methods from both TCM and modern medicine, achieving a series of results.2. Achieving the unity of the three adjustments through separate practiceThe basic operations of practicing Dao Yin include: adjusting the body, adjusting the breath, and adjusting the mind, collectively referred to as the “Three Adjustments”. The process of practicing Dao Yin begins with separate practice of the three adjustments, ultimately achieving their unity.Adjusting the body involves controlling the body’s state of rest or movement, aligning it with the required state of practicing Dao Yin.Adjusting the breath refers to controlling the movement of breathing, also known as practicing Qi, adjusting Qi, or Tui Na, nurturing and guiding internal energy through breath control.Adjusting the mind is the activity of regulating the psychological state, also known as refining the spirit or self-cultivation, shifting consciousness from external to internal, altering the content and manner of consciousness activities, thus entering a state of “emptiness and tranquility” during Dao Yin practice.
Modern medical research has found that through practicing Dao Yin, adjusting the body can relax the entire skeletal and muscular system, benefiting the central nervous system, particularly reducing tension in the sympathetic nervous system, thereby improving mood. Adjusting the breath can massage the internal organs, promote blood circulation, enhance organ function, and stimulate the respiratory center, further affecting and regulating the autonomic nervous system. Adjusting the mind (focusing the intention and entering tranquility) has a protective inhibitory effect on the cerebral cortex, allowing the cortical cells to rest adequately and providing protection against harmful external stimuli.3. Widely used in the treatment and rehabilitation of diseasesDao Yin can be widely applied in the treatment and rehabilitation of various diseases.In orthopedic conditions such as shoulder periarthritis, cervical spondylosis, lumbar disc herniation, acute lumbar sprain, piriformis syndrome, osteoarthritis, etc., after treatment, appropriate Dao Yin training can help to unblock meridians, relax muscles, invigorate blood circulation, tonify Qi and nourish blood, dispel cold and relieve stagnation, thus alleviating muscle spasms and tension, improving local or systemic blood circulation, eliminating edema or adhesions, enhancing the nutrition of local nerves and muscle tissues, increasing muscle strength, improving balance, restoring coordination between muscles, and promoting recovery and healing of conditions. As a proactive self-regulating method, Dao Yin is often simple and easy to perform, allowing patients to accept and actively cooperate, which helps reduce the recurrence rate of injuries and consolidate therapeutic effects.The essence of Dao Yin is “nurturing nature and practicing form”; clinically, it is also commonly used in the prevention and treatment of psychosomatic diseases and various chronic and geriatric diseases. For example, for insomnia, combining sleeping pills, herbal medicine, Tui Na, and acupuncture with Dao Yin can achieve synergistic effects. Additionally, Dao Yin is also used in the rehabilitation after stroke and to improve the quality of life for cancer patients.4. Several common Dao Yin techniques1. Yi Jin Jing (Muscle-Tendon Change Classic)
Among all Dao Yin techniques, the most well-known is Yi Jin Jing, which is said to have been created by the Indian monk Bodhidharma. Before the Song and Yuan dynasties, it was only practiced among the monks of Shaolin Temple, but it has become increasingly popular since the Ming and Qing dynasties, evolving into several schools. “Yi” means change, “Jin” refers to muscles and tendons, and “Jing” means method. Yi Jin Jing is a dynamic Dao Yin technique that emphasizes posture, breathing, and intention training, practicing according to the flow of the twelve meridians and the Ren and Du meridians, ensuring smooth Qi flow without stagnation or delay.2. Wu Qin Xi (Five Animal Frolics)
The origins of Wu Qin Xi are varied, having been passed down for nearly two thousand years, developing into many schools while fundamentally preserving the ideas of Hua Tuo’s Five Animal Frolics. Wu Qin Xi primarily focuses on physical movements, supplemented by breathing exercises and intention coordination, mimicking the movements of the tiger, deer, bear, monkey, and bird, making it an effective health-preserving and disease-preventing Dao Yin practice. By combining external movement with internal stillness, and balancing movement and stillness, practicing Wu Qin Xi can effectively guide Qi and blood, strengthen the body, and promote longevity.3. Ba Duan Jin (Eight Pieces of Brocade)
Ba Duan Jin is a Dao Yin technique primarily focused on adjusting the body, created in the early Southern Song dynasty, emphasizing the coordination of physical movements and breathing. This method strengthens muscles and bones, nourishes Qi, invigorates blood, regulates the internal organs, and provides just the right amount of exercise to achieve fitness without fatigue. Modern research suggests that this technique can improve neural regulation, enhance blood circulation, and provide gentle massage to the abdominal organs, stimulating the functions of various systems and correcting abnormal bodily responses, thus having therapeutic and rehabilitative effects on many diseases.4. Nei Jia Quan (Internal Martial Arts)
Representatives include Tai Chi, Bagua Zhang, Xing Yi Quan, and Wudang internal martial arts. These martial arts not only have combat applications but are also closely related to health preservation. For instance, Tai Chi integrates movements of hands, eyes, body, methods, and steps with Dao Yin breathing techniques, creating a unified internal martial arts exercise. During practice, intention, breath, and movement are closely combined, balancing movement and stillness, with gentle and slow motions, guiding Qi with intention, moving the body with Qi, unblocking the meridians, allowing Qi to flow throughout the body, and returning the internal energy to the Dantian, achieving excellent health and wellness effects.5. Recommended Dao Yin techniques1. For the “Head-Down Tribe” – Regularly practice the “Rice Character Exercise”
In daily life, many people are part of the “head-down tribe”, either working at a desk or looking at their phones while commuting, often in a forward-leaning, slightly bowed posture. If this continues for a long time, it can obstruct the flow of Qi and blood in the neck. Over time, symptoms such as neck pain and dizziness may occur. To address this, one can practice the simple “Rice Character Exercise”.Specific movements: Place both hands on the waist, extend the neck, and first move the chin to the upper left, then return, writing the first stroke of the rice character “米”. Move the chin to the upper right, return, writing the second stroke “/”. Move the chin from left to right to write a horizontal line “一”, then return. Move the chin from top to bottom to write a vertical line “|”, then return. Finally, write “/” and “\” respectively, then return. Practice the rice character exercise from small to large, first writing a small rice character, then a large one, until each stroke is maximized for optimal exercise effect.2. Protecting the knee joints – Practice “Air Bicycle”
As people age, their legs age first, and the knees are the most complex joints in the body, often subject to injury. Therefore, everyone should pay attention to the health and rehabilitation of this joint. Here is a knee joint health method called “Air Bicycle”.Specific movements: Lie on your back on a bed, extend both arms upward as if holding handlebars, or rest them naturally on your abdomen. Raise both legs to a certain height, alternately bending and stretching them, mimicking the motion of pedaling a bicycle, continuing for 30 seconds, then pause briefly, and repeat 3-5 times.3. Preventing colds and rhinitis – Massage the Yintang point
The nose serves as the first line of defense and is often affected by cold and dry weather, leading to increased secretions, nasal congestion, and decreased sense of smell, which can even cause pain in the head and teeth. One can try massaging the bridge of the nose to relieve discomfort.Specific movements: The bridge of the nose, also known as Yintang, can be massaged by gently pinching the skin with the thumb and index or middle finger until a slight soreness is felt, then gently releasing, repeating about 15-20 times until the area becomes slightly red and warm.6. Ling Jian Zi Dao Yin TechniqueDuring the Eastern Jin dynasty, the Daoist “Ling Jian Zi” introduced a winter kidney-tonifying and spleen-strengthening Dao Yin technique to help those who are tempted by festive foods but reluctant to exercise!“Ling Jian Zi Dao Yin Technique”(1) Sitting position, one hand supporting the same side knee, the other hand holding the head, lean forward to bring the knee close to the chest, then straighten up, alternating sides. This can dispel wind evil from the joints, promote blood circulation, and treat bladder and kidney diseases.
(2) Winter spleen tonification. In a sitting or standing position, stretch both hands upward as much as possible for 15 times. This can dispel discomfort from the spleen.
(3) In a sitting or standing position, interlace the fingers and alternately step on the crossed hands. This can relieve stiffness in the waist and legs, cold dampness in the kidneys, and pain in the knees.
In all exercises, even and prolonged breathing is the most important; progress gradually and persist daily.
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