This document provides instructions for 8 exercises that make up the Dao Yin general health exercises. Each exercise is described in 1-2 sentences explaining how to perform the movements and which body parts and health conditions it benefits. The exercises include regulating the breath, pushing a boat downstream, shoulder the sun and moon, a roc spreads its wings, lift the millstone, push the window to look at the moon, brush the dust against the wind, and the god of longevity strokes his beard.
This document provides instructions for 8 exercises that make up the Dao Yin general health exercises. Each exercise is described in 1-2 sentences explaining how to perform the movements and which body parts and health conditions it benefits. The exercises include regulating the breath, pushing a boat downstream, shoulder the sun and moon, a roc spreads its wings, lift the millstone, push the window to look at the moon, brush the dust against the wind, and the god of longevity strokes his beard.
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dao yin
Original Title
Reminder Notes for Dao Yin Bao Jian Gong - Complete
This document provides instructions for 8 exercises that make up the Dao Yin general health exercises. Each exercise is described in 1-2 sentences explaining how to perform the movements and which body parts and health conditions it benefits. The exercises include regulating the breath, pushing a boat downstream, shoulder the sun and moon, a roc spreads its wings, lift the millstone, push the window to look at the moon, brush the dust against the wind, and the god of longevity strokes his beard.
This document provides instructions for 8 exercises that make up the Dao Yin general health exercises. Each exercise is described in 1-2 sentences explaining how to perform the movements and which body parts and health conditions it benefits. The exercises include regulating the breath, pushing a boat downstream, shoulder the sun and moon, a roc spreads its wings, lift the millstone, push the window to look at the moon, brush the dust against the wind, and the god of longevity strokes his beard.
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REMINDER NOTES FOR DAO YIN BAO JIAN GONG (DAO YIN
GENERAL HEALTH EXERCISES)
1. TIAOXI TUNA (REGULATING THE BREATH)
- straighten arms on way up, cock wrists and drop elbows on way down - co-ordinate arms with bending & straightening of legs - do not lean forward or backward, but slightly shift weight forward when - arms begin to rise. - concentrate thought on Dantian or Laogong point - Benefits the Heart, Stomach and Spleen - Note change
2. SHUNSHUI TUIZHOU (PUSH THE BOAT DOWNSTREAM)
- keep the upper body vertical - bend the back leg as you sit back - Keep the elbows down - keep the arms bent when pushing. - concentrate thought on Laogong point - Benefits Heart and Lungs
3. JIANDAN RIYUE (SHOULDER THE SUN AND MOON)
- ensure movement comes from the wrist & not the shoulder - angle between upper arm & forearm is about 100 degrees - hands are above shoulders & elbows below shoulders - concentrate thought on Mingmen point
- Benefits the Kidneys, Bladder & Lungs
4. PENGNIAO ZHANCHI (A ROC SPREADS ITS WINGS)
- co-ordinate arms & legs - on forward movements, stretch up as high as possible while keeping waist relaxed - concentrate thought on Dantian point - ensure there is a good space between the hands when raised - to benefit the Triple Heater & Pericardium
5. LIBAN PANSHI (LIFT THE MILLSTONE)
- try to keep back upright throughout exercise - when rising, try to "lift stone with the breath not with the muscles" - concentrate thought on Dantian point - Benefits the Stomach & Spleen
6. TUICHUANG WANGYUE (PUSH THE WINDOW TO LOOK AT THE MOON)
- at beginning of third movement turn back foot first - when squatting, keep body straight, wind legs tightly - concentrate thought on Laogong point - to benefit the Gall Bladder, Liver, Heart, Lungs, Bladder & Kidneys
7. YINGFENG DANCHEN (BRUSH THE DUST AGAINST THE WIND)
- sweep arms wide - don't cock wrists - concentrate thought on Laogong point - Benefits the Heart, Lungs, Large & Small Intestines
8. LAOWENG FURAN (THE GOD OF LONGEVITY STROKES HIS BEARD)
- "stroke beard" on each even numbered call - when 'stroking beard" lift up Baihui point (centre of top of head) & give impression of radiating vigour - concentrate thought on Dantian point during movements & be aware of Hegu point (area between thumb & forefinger) when stroking beard. - comprehensive benefits - Note change .
