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From 1972 to 1974, a colored silk painting was unearthed from the Changsha Mawangdui Han Tomb, which was rated as one of the world’s top ten ancient tomb treasures. After experts pieced it together, it was found to be a depiction of ancient physical exercises for health, known today as the Mawangdui Daoyin technique, which is the earliest recorded material on Daoyin.
The Mawangdui Daoyin technique includes many movements that mimic animal forms, such as “Long Deng” (Dragon Ascending), “He Wu” (Crane Dancing), and “Xiong Jing” (Bear Passage), making it a comprehensive fitness method that integrates self-cultivation, health preservation, entertainment, and aesthetics.
Mawangdui Daoyin—Supine Breathing and Abdominal Stretching, the key to this Daoyin is breath regulation. When the arms are extended backward, abdominal breathing is performed, which is very beneficial for improving lower abdominal obesity.
Perform 50 to 100 repetitions until you sweat slightly; it can be done during menstruation and should be done with caution during pregnancy.
Movement Instructions:
Preparation: Stand with legs apart at shoulder width, keep the upper body straight and the spine relaxed, with eyes looking forward and breathing naturally.
Bring both palms together, slightly wider than shoulder-width, and raise them in front of the body, inhale while drawing in the chest and expanding the abdomen. As you raise your arms overhead, puff out your chest and open your shoulders, extending your arms outward, upward, and backward, with palms facing up as if holding up a celestial sphere. Contract the abdomen and exhale, tilting your head back to face the sky. Hold briefly.
Lower the arms back down to the body while returning to an upright position, looking forward. This movement is repeated.
Some feedback from netizens:
Netizen: Awesome! I do it almost every day.
Netizen: I saw this movement in a Japanese variety show, claiming it can slim the abdomen.
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Due to individual differences in constitution and technique, results may vary.
Image source from Shetu Network
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