IntroductionThe Twelve Methods of Daoyin for Health is one of the health qigong practices promoted by the General Administration of Sport of China. In “Zhuangzi Ke Yi”, there are records about Daoyin: “Breathe in and out, expel the old and take in the new, this is the way to longevity. Those who practice this method cultivate their form, and it is favored by Peng Zu, who lived a long life.” Li Yi annotated in “Zhuangzi Ke Yi” that Daoyin means: “Guide the qi to harmonize, and lead the body to soften.” Health cultivation, also known as life nurturing, refers to the maintenance of life to achieve longevity.The Health Qigong · Twelve Methods of Daoyin is based on the essence of ancient Chinese Daoyin practices, rooted in the theories of Yin-Yang, Five Elements, organ theory, meridian theory, and qi-blood theory. This set of practices has distinct characteristics that blend poetry and painting.The names of the twelve methods of Daoyin for health are:Preparation Posture (Silently recite the mantra: In the deep of night, cast away all worries, focus on the Dantian, seal the seven orifices, breathe slowly and build a bridge, feel light as a swallow floating in the clouds.)First Method: Qian Yuan Qi Yun (Initiating the Cosmic Energy)Second Method: Shuang Yu Xuan Ge (Suspended Twin Fish)Third Method: Lao Ji Fu Li (Old Horse at the Hitching Post)Fourth Method: Ji Chang Guan Shi (Ji Chang Piercing the Mosquito)Fifth Method: Gong Shen Dan Xue (Bending Down to Dust Off Shoes)Sixth Method: Xi Niu Wang Yue (Rhino Gazing at the Moon)Seventh Method: Fu Rong Chu Shui (Lotus Emerging from Water)Eighth Method: Jin Ji Bao Xiao (Golden Rooster Crows at Dawn)Ninth Method: Ping Sha Luo Yan (Wild Goose Landing on the Sand)Tenth Method: Yun Duan Bai He (White Crane in the Clouds)Eleventh Method: Feng Huang Lai Yi (Phoenix Arrives)Twelfth Method: Qi Xi Gui Yuan (Returning the Breath to the Source)Closing PostureSeventh Method: Fu Rong Chu Shui (Lotus Emerging from Water)1. Action Guide1. As you inhale, lift the anus and contract the abdomen; shift your weight to the right foot, slightly bend the right leg, and raise the left heel; at the same time, press the backs of both palms together in front of the abdomen, fingers pointing down; keep your eyes looking straight ahead.
Continuing the movement, step the left foot out to the left, slightly wider than shoulder-width, then shift your weight between both feet, straightening both legs; at the same time, curl the fingers of both palms sequentially from the wrist, first knuckle, second knuckle, and third knuckle, and then flick the nails (fingernails) to open the palms outward to the sides, palms at shoulder height, arms naturally extended, palms facing up; keep your eyes looking straight ahead.
2. As you exhale, relax the abdomen and anus; shift your weight to the left foot, turning your body to the left; at the same time, the left palm rotates inward with the left arm, bending the elbow and lowering the fist, palm facing down; the right palm follows the right arm, rotating inward and extending forward to the left front, palm facing down; keep your eyes on the right fist.
Continuing the movement, step the right foot back and squat into a rooted stance; at the same time, the left fist drops beside the left hip, the left arm forms an arc, and the wrist is raised so that the fist faces backward, about 30 cm from the hip; the right fist follows the body turning to the right and the right arm rotates inward, returning to the right chest, with the wrist raised so that the fist faces forward, about 30 cm from the chest; keep your eyes looking to the left.
3. As you inhale, lift the anus and contract the abdomen; change both fists into palms, lower the right arm and raise the left arm so that both palms meet and support each other in front of the chest, resembling a blooming lotus; keep your eyes on both palms.
Continuing the movement, step the right foot back to the original position, gradually straightening both legs; at the same time, continue to raise both palms, arms naturally extended; keep your eyes on both palms.
4. As you exhale, relax the abdomen and anus; shift your weight to the right foot, slightly bend the right leg, and bring the left foot to meet the right foot, gradually straightening both legs; at the same time, lower both palms to the sides; keep your eyes looking straight ahead.
5, 6, 7, 8 are the same as 1, 2, 3, 4, just switch left and right.2. Practice FrequencyPerform one set of 8 counts.3. Precautions1. In the first count, when curling the fingers and flicking the nails, the shoulders, elbows, wrists, and fingers should move smoothly and gracefully.2. In the second count, when squatting into a rooted stance, one arm should be bent beside the hip while the other is drawn back to the chest, maintaining harmony and coordination, resembling lotus stems swaying gracefully.3. In the third count, as the body rises, the palms should meet and support each other, symbolizing lotus flowers floating in a gentle breeze.4. In the fourth count, when bringing the left foot together, the body should rise smoothly, with shoulders relaxed and arms hanging naturally at the sides.5. Silently read the sound “xi” or focus on Taiyuan.4. Main Functions1. Opens the three Yin meridians and three Yang meridians of the hands, helping to strengthen the heart and lungs, moisten the intestines, and regulate the Sanjiao (Triple Burner).2. Opens the three Yin meridians and three Yang meridians of the feet, aiding in harmonizing the stomach, strengthening the spleen, soothing the liver, and benefiting the kidneys.3. This method is a full-body exercise that helps improve the functions of the five organs and six bowels.Eighth Method: Jin Ji Bao Xiao (Golden Rooster Crows at Dawn)1. Action Guide1. As you inhale, lift the anus and contract the abdomen; straighten both legs, raising the heels; at the same time, both palms gradually change to hook hands (Six Wells Meeting) and raise them to the sides and upwards, with both arms naturally extended, wrists about shoulder height; keep your eyes on the left hook hand.
2. As you exhale, relax the abdomen and anus; lower the heels to the ground, squat down with knees together; at the same time, both hook hands change to palms and press down at the sides, with both arms naturally extended, palms facing down, fingers pointing outward; keep your eyes looking straight ahead.
3. As you inhale, lift the anus and contract the abdomen; straighten the right leg, bend the left knee and extend it back, with the foot flat and facing up; at the same time, both palms rotate inward and arc to the front, changing to hook hands, extending straight up to the front of the head, with the hook tips facing down, forming a reverse bow shape; keep your eyes looking straight ahead.
4. As you exhale, relax the abdomen and anus; lower the left foot to meet the right foot, squatting slightly; at the same time, both hook hands change to palms and press down beside the hips, palms facing down, fingers pointing forward; keep your eyes looking straight ahead.
5, 6, 7, 8 are the same as 1, 2, 3, 4, just switch left and right.2. Practice FrequencyPerform one set of 8 counts. When completing the 8th count, gradually straighten both legs; at the same time, both palms drop to the sides, standing in a parallel stance; keep your eyes looking straight ahead.
3. Precautions1. Focus your mind and direct your intention to the Dantian (referring to Guanyuan).2. Coordinate the upper and lower limbs, moving lightly and gracefully, with a relaxed and elegant demeanor.3. When in an independent stance, the toes of the supporting foot should grip the ground, with the Baihui point lifted, and eyes looking into the distance.4. When the hook hands are raised and lowered, it is important to open the chest and extend the body gracefully.5. As you exhale, lightly pronounce the sound “chui”.4. Main Functions1. Lifting the heels compresses the Yongquan point, which helps to stimulate and activate the Kidney meridian, nourishing Yin and tonifying the kidneys.2. The upward hook and downward palm movements help to open the original points of the three Yin and three Yang meridians of the hands, promoting circulation, nourishing the heart and lungs, and regulating the Sanjiao.3. Pronouncing the sound “chui” helps to nourish Yin and tonify the kidneys.Ninth Method: Ping Sha Luo Yan (Wild Goose Landing on the Sand)1. Action Guide1. As you inhale, lift the anus and contract the abdomen; open the chest and extend the body; at the same time, both palms lead with the wrist joints, arcing to the sides until they are level with the shoulders, with both arms naturally extended, palms facing down; keep your eyes on the right palm.
Continuing the movement, shift your weight to the right foot, stepping the left foot back to the right rear; at the same time, both palms bend at the elbows and arc back, palms at shoulder height, palms facing down; keep your eyes on the right palm.
2. As you exhale, relax the abdomen and anus; squat down into a rooted stance; at the same time, both palms extend outward, bending the elbows and pushing sideways, with both arms naturally extended, wrists about shoulder height, palms facing outward, fingers pointing up; keep your eyes on the right palm.
3. As you inhale, lift the anus and contract the abdomen; slightly raise both legs, opening the chest and extending the body (the left foot remains stepped back); at the same time, both palms extend to the sides, with both arms naturally extended, palms facing down. Then, both palms bend at the elbows and arc back, palms at shoulder height, palms facing down; keep your eyes on the right palm.
4. As you exhale, relax the abdomen and anus; squat down into a rooted stance; at the same time, both palms extend outward, bending the elbows and pushing sideways, with both arms naturally extended, wrists about shoulder height, palms facing outward, fingers pointing up; keep your eyes on the right palm.5. As you inhale, lift the anus and contract the abdomen; slightly raise both legs, keeping the left heel raised; at the same time, both hands extend slightly to the sides and upwards to shoulder height, with both arms naturally extended, palms facing down; keep your eyes on the right palm.
6. As you exhale, relax the abdomen and anus; bring the left foot to meet the right foot, gradually straightening both legs; at the same time, both palms drop to the sides, standing in a parallel stance; keep your eyes looking straight ahead.
Switch left and right to perform the movements.2. Practice FrequencyPerform 6 counts for each side, switching left and right.3. Precautions1. Focus your mind and direct your intention to the Laogong point. 2. Inhale and exhale, relaxing the whole body; in the rooted stance, the inner sides of both legs should touch.3. For the elderly or those with weak health, reduce the difficulty of the movements, and the rooted stance can be modified to a resting stance.4. As you exhale, lightly pronounce the sound “he”.4. Main Functions1. Focusing on the Laogong point helps to regulate the Pericardium meridian, soothing the heart and balancing the blood flow.2. The movements of bending and extending the legs, squatting into a rooted stance, help to open the three Yin and three Yang meridians of the feet, improving the functions of the spleen, stomach, liver, gallbladder, bladder, and kidneys.3. Pronouncing the sound “he” helps to soothe the heart.Tenth Method: Yun Duan Bai He (White Crane in the Clouds)1. Action Guide1. As you inhale, lift the anus and contract the abdomen; straighten both legs, raising the toes; at the same time, both Hegu points rotate inward along the sides of the body, moving upward to the vicinity of the Daba point; keep your eyes looking straight ahead.
Continuing the movement, both palms rotate outward, with the Hegu points as the axis, turning the palms to face backward; keep your eyes looking straight ahead.
2. As you exhale, relax the abdomen and anus; grip the ground with your toes. Both legs should be slightly bent; at the same time, both palms press against the Daba point, then come together in front of the chest, with both arms bent, palms facing inward; keep your eyes looking straight ahead.
Continuing the movement, both legs continue to squat; at the same time, both palms stack and curl the fingers outward to the sides, with both arms naturally extended, at shoulder height, palms facing forward; keep your eyes looking straight ahead.
3. As you inhale, lift the anus and contract the abdomen; straighten both legs, raising the heels; at the same time, both palms rotate inward and extend to the left and right front above the head, shaking the wrists and displaying the palms, with both arms forming an arc; keep your eyes looking straight ahead.
4. As you exhale, relax the abdomen and anus; lower the heels to the ground; at the same time, both palms drop down from the sides.
5, 6, 7, 8 are the same as 1, 2, 3, 4.2. Practice FrequencyPerform one set of 8 counts.3. Precautions1. In the first count, ensure the toes are fully raised, and when pressing the Daba point, open the chest and straighten the back.2. In the second count, when squatting, the inner sides of both legs should touch; when spreading the palms to the sides, start from the wrists meeting, curling the fingers sequentially, aiming for a smooth and continuous motion.3. In the third count, keep the Baihui point lifted, driving the entire body upward, ensuring the tips of the middle fingers align with the shoulder points.4. In the fourth count, relax the shoulders and let the elbows drop, allowing the qi to sink into the Dantian.5. Focus your mind and direct your intention to the Dantian (referring to Guanyuan).4. Main Functions1. Raising the toes compresses the Jing point of the Kidney meridian, helping to stimulate and activate its pathway, nourishing Yin and tonifying the kidneys.2. Pressing the Daba point helps to promote digestion and harmonize the stomach and strengthen the spleen.3. Shaking the wrists and displaying the palms helps to regulate the Sanjiao and open the water pathways.Eleventh Method: Feng Huang Lai Yi (Phoenix Arrives)1. Action Guide1. As you inhale, lift the anus and contract the abdomen; straighten both legs, turning the body 45 degrees to the left; at the same time, both palms rotate inward and then outward, moving from the sides to the front until they are level with the shoulders, with both arms naturally extended, palms facing up; keep your eyes looking to the left front.
2. As you exhale, relax the abdomen and anus; shift your weight to the right foot, squatting slightly, and step the left foot forward into a virtual step. Then, shift your weight forward to the left foot, raising the right heel, straightening both legs; at the same time, both palms rotate inward, gradually changing to hook hands (connecting Shaoshang and Shangyang) and extending backward, with both arms straightened, hook tips facing up; keep your eyes looking to the left front.
3. As you inhale, lift the anus and contract the abdomen; shift your weight back, raising the toes of the front foot, and straighten the body; at the same time, both hook hands change to palms, crossing at the chest, with the left palm inside, palms facing inward; keep your eyes on both palms.
Continuing the movement, both palms rotate inward and then outward, moving from the front to the sides, with both arms naturally extended, wrists about shoulder height, palms facing up; keep your eyes looking straight ahead.
4. As you exhale, relax the abdomen and anus; bring the left foot to meet the right foot, gradually straightening both legs; at the same time, both palms drop down to the sides, standing in a parallel stance; keep your eyes looking straight ahead.
5, 6, 7, 8 are the same as 1, 2, 3, 4, just switch left and right.2. Practice FrequencyPerform one set of 8 counts.3. Precautions1. In the first count, lift the Baihui point, keeping the body centered, using the rotation of the waist to drive the arms to spread and move forward.2. In the second count, transitioning from a virtual step to a straight front leg and raised back heel should reflect a smooth and fluid motion, with a brief bend in the wrists of both hook hands, applying slight force.3. In the third count, as the hands move apart at the chest and in front, open the chest and straighten the back, relaxing the waist and tucking the hips.4. In the fourth count, as the left foot meets the right foot, lift the Baihui point to drive the entire body upward.5. Focus your mind on the Dantian, lightly exhaling the sound “hu”.4. Main Functions1. Rotating the body and arms helps to open the Ren and Du meridians, as well as the three Yin and three Yang meridians of the hands.2. Bending the wrists into hook hands provides beneficial stimulation to the Jing and Yuan points of the three Yin and three Yang meridians, improving the functions of the heart, lungs, large intestine, and small intestine.3. Lifting the toes stimulates the Jing and Yuan points of the three Yin and three Yang meridians, enhancing the functions of the liver, gallbladder, spleen, stomach, bladder, and kidneys.4. Exhaling the sound “hu” helps to harmonize the stomach and strengthen the spleen.Twelfth Method: Qi Xi Gui Yuan (Returning the Breath to the Source)1. Action Guide1. As you inhale, lift the anus and contract the abdomen; at the same time, both palms rotate inward and then outward, moving to the sides, with palms turning from facing backward to facing forward, forming an angle of about 60 degrees with the upper body, both arms naturally extended; keep your eyes looking straight ahead.
2. As you exhale, relax the abdomen and anus; squat down; at the same time, both palms draw inward and embrace the lower abdomen, palms facing each other, gathering the essence of the sun and moon into the Guanyuan point; keep your eyes looking straight ahead.
3. As you inhale, lift the anus and contract the abdomen; straighten both legs; at the same time, both palms rotate inward and then outward, moving to the sides, with palms turning from facing backward to facing forward, forming an angle of about 60 degrees with the upper body, both arms naturally extended; keep your eyes looking straight ahead.
4. Repeat step 2.5. Repeat step 3.6. As you exhale, relax the abdomen and anus; naturally straighten both legs; at the same time, both palms draw inward and embrace the Guanyuan point, with the left hand inside for males and the right hand inside for females; keep your eyes looking straight ahead.
2. Practice FrequencyOne inhale and one exhale count as one time, perform a total of 3 times.3. Precautions1. Focus your mind and direct your intention to gather qi into the Guanyuan point.2. As you inhale, lift the Baihui point; as you exhale, relax the waist and tuck the hips, keeping the body upright and the whole body relaxed.3. When drawing the palms inward to embrace the essence of the sun and moon, ensure the qi pathway narrows, promoting accelerated qi flow.4. Main Functions“Guanyuan” is located on the Ren meridian and is one of the Dantian points. It is the intersection point of the three Yin meridians and the Ren meridian, and it is also the Mu point of the small intestine. In Traditional Chinese Medicine, it is referred to as the “Great Longevity Point”, which has significant health benefits. Therefore, guiding the qi to return to the Guanyuan point helps to strengthen the central qi, replenish the original qi, nourish the organs, and balance Yin and Yang.
Closing Posture (Red Dragon Stirring the Sea)
1. Action Guide1. As you inhale, lift the anus and contract the abdomen; at the same time, both palms rotate inward and then outward, moving to the sides, with palms turning from facing backward to facing forward, forming an angle of about 60 degrees with the upper body, both arms naturally extended; keep your eyes looking straight ahead (Figures 88, 89).
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2. As you exhale, relax the abdomen and anus; naturally straighten both legs; at the same time, both palms draw inward and embrace the Guanyuan point, with the left hand inside for males and the right hand inside for females; keep your eyes lightly closed (Figure 90).
3. Perform “Red Dragon (Tongue) Stirring the Sea”, swallowing three times on each side.4. After finishing, let both palms drop to the sides, slowly conclude the practice, and end the entire set of movements.
2. Precautions1. Focus your mind and direct your intention to the essence of Jin and Yu.2. When swallowing saliva, it should be done with a sound.3. Main Functions1. During the Three Kingdoms period, the centenarian Huangfu Long said: “One should consume the essence of the jade spring every morning, which makes one strong and vibrant… The jade spring is the saliva at noon… Rinse the saliva in the mouth and then swallow it, known as refining essence.”2. The famous physician of the Qing Dynasty, Cheng Guoping, stated in “Medical Insights”: Saliva is the “most wonderful remedy for Yin deficiency”.3. Modern medical research has proven that saliva contains globulin, mucin, amino acids, lysozyme, immunoglobulin, and various trace elements.4. The ancient character for sea refers to the water beside the tongue, which means saliva.5. Japanese researchers have found that saliva is a natural anti-cancer agent, capable of converting carcinogenic substances into harmless ones. They conducted an experiment with charred fish and meat, which produced a carcinogenic substance, and found that without saliva, the carcinogenic substance increased significantly, while with saliva, after 24 hours at 37 degrees, the carcinogenic substance decreased significantly. (China Medical News, 1988-02-11)6. Modern scientific research has shown that saliva helps improve glucose metabolism and maintain stable blood sugar levels.Editor: Liao YuanReviewed by: Luo YanThird Review: Li Heping