The following set of Qi Gong exercises in five sections is aimed to prevent diseases by promoting an uninterrupted flow of Qi between the upper und the lower part of the human body, which correspond to Yang and Yin and to heaven and earth.

This section is based on an exercise in the classic Yi Jin Jing ("Limbering-Up Exercises for the Tendons"), starting with the three Yin and Yang channels of the hand and those of the foot for better circulation of Qi and blood when doing the exercises in the following sections.
Point fingers forward with a dorsal flexion of the wrists, and outward with an external rotation. Put your heels up. Return the fingers to the origin position with an internal rotation of the wrists as you put your heels down. Have nine repetitions.
 

This section is based on an exercise in the General Treatise on the Causes and Symptoms of Diseases written more than one thousand years ago. In modern times, human beings use their brains much more and their "seven emotions" (ecstasy, anger, melancholy, anxiety, grief, fear and terror) are much stronger than in ancient times, resulting in an excess of Qi in the upper part of the body and a defiency in the lower part. The following exercises will bring about a proper balance between -Yin and Yang Qi- as a prerequisite for good health.

1) Raise arms over head as if they were holding a ball, so as to conduct Qi to Bai Hui (Du Mai 20), with consciousness following the moving palms.

Squat down while moving hands down to insteps, where they pause for a little while so as to conduct Qi to Yong Quan (Jing Well Point, Kidney 1). Rise up again while moving hands backward to heels and past hips up to waists where palms are spread put along the Belt Channel before hands return to original position at side.
 

2) Repeat:

Raise arms overhead as if they were holding a ball, so as to conduct Qi to Bai Hui (Du Mai 20), with consciousness following the moving palms.

But now down change:

Move hands to nape, shoulders, chest, lower back along spine and down to heels and forward to front of feet(squatting down again), where they pause for a little while so as to conduct Qi to Yong Quan (Kidney 1)- rising up again continue the movement past the knees to stop on the belly before your hands return to their original position at the side.
 

3) Repeat again:

Raise arms overhead as if they were holding a ball, so as to conduct Qi to Bai Hui (Du Mai 20), with consciousness following the moving palms.

But down change again:

Move hands along sides as if feeding a river with water, -squatting down again - then move hands along outside of legs down to insteps where they pause for a little while so as to conduct Qi to Yong Quan (Kidney 1). rising up again continue the movement along inside of legs to stop on belly, where palms are spread out before hands return to original position at side.

During 1-3 squatting down and rising up slowly as hands move down and up, consciousness should follow the movement of the palms.

According to the Classic of the Yellow Court written more than 1,000 years ago, a human being has three "elixir fields" - the upper one in the glabellum (behind root of nose), the middle one at the xiphoid and the lower one located in the upper two - thirds of the line joining the umbilicus and symphesis pubis where one concentrates the mind while performing Qi Gong exercises. They are like gas stations for the mechanism of Qi which has been put into circulation through exercises in the preceding sections.

1) Bring hands a little backward, palms facing back, and raise arms to the front, palms turned upward, as if you were embracing the heavenly Qi.

With middle fingers press Qi into the roots of nose, where they pause for a little while - before hands return to original position at side. This is to force Qi into the upper elixir field.
 

2) Supinate palms and raise arms as if you were embracing the Qi all around, with middle fingers pressing Shan Zhong (Tan Zhong) (Ren Mai 17), where they pause for a little while, before hands return to their original position at the side. This is to force Qi into the middle elixir field.

3) Supinate palms and raise arms as if you were embracing the earthly Qi. With left palm under right palm for males and vice versa for females, place both hands on lower belly without pressing, before returning them to their original position at the side. This is to force Qi into the lower elixir field.

Section IV
Cultivate Qi in a Tripod Standing Position

Stand on legs bent slightly at knee and move hands to front of belly as if you were holding a ball. Imagine yourself to be a tripod with a third leg extending from the coccyx. with tip of tongue touching your hard palate, concentrate conciousness in the lower elixir field, but without overexertion of willpower. The duration of concentration may vary from person to person and should be increased by stages.

This section is based on "Buddhist Doctrines in Eternal Motion" in "Doctrines of Life Force", meaning that the Universe is undergoing endless changes. The original lying position has been modified into a standing one as an effective closing part of the whole set.

Stand upright with palms on Shen Que (Ren Mai 8), right over left for males and vice versa for females. Keep tranquil when they remain there for a short moment. Massage belly in a clockwise spiral with nine rings which become bigger and bigger until hands reach the position in the left lower belly. Now massage belly in a counter-clockwise spiral with nine rings becoming smaller and smaller until hands return to navel. Chant the following silently for each ring:
"The green dragon is hidden in the east and the white tiger in the west."

The five sections consist of a series of movements like a fleecy cloud floating in the sky, guided by consciousness flowing like a gentle stream. Regular practise will improve your health in four stages:

1 adjustment of the form,

2 control of the will

3 better circulation of Qi

4 sublimation of the whole being.