In ancient times, people exercised Wu to promote the circulation of Qi and blood and eliminate pathogens. By integrating thoughts and body movements, Health Qigong · Da Wu can stretch muscles, smooth meridian, and replenish stamina, and thus achieving the purpose of building body and keeping fit. In the article, the author explains how this Health Qigong method works from the perspective of traditional Chinese medicine.
The purpose of the position is to make you calm down and relax the body.
Stand still with two feet being together and take a deep breath so as to closely combine kidney meridian and YinQiao channel and replenish kidney Qi. Slowly moving hands up with palms up, and then slowly moving hands down with palms down, so as to transport Qi to every part of the body.
According to Compendium of Materia Medica, the circulation of Qi guides the circulation of blood. Li Dongyuan pointed out that pain can be reduced by the circulation of body fluids. Therefore, when you feel painful in the body, dredging relevant collateral vessels and promoting their circulations can relieve the pain. For this method, the ready position is used to dredge meridian and collateral in order to transport Qi all around the body and get ready for the exercise.
Routine 1: Raising Head
The routine can help dredging meridian and collateral and enhancing the functions of heart and the lung.
Raise your arms to the horizontal level and bend your knees to squat. At the same time, raise your head until face upward and raise your hip in order to make your spine sunken. Lower your shoulders and drop your elbows. And then have your arms comfortably straight, and at the same time, lower your head and hip, and stretch straight your body. Repeat this exercise can stimulate upper limbs, shoulders, spinal bones, the ligaments and adjacent muscle groups, promoting thoracic rotations and improving lung functions and lower limbs’ strength. Moving arms upward and downward can exercise the diaphragm.
According to Nei Jing Hai Lun (Neijing·on the theory of Sea), “meridian and collateral belong to internal organs, and spread all over the limbs”. Therefore, it can be concluded that stimulating the acupuncture points on the meridian and collateral can also help dredging meridian and collateral, thus regulating the functions of internal organs. In the routine, the moves like raising head until face upward, making spine sunken and shoulders withdraw inwards, act together to press Shendao point, achieving the purpose of making you calm down and dredging meridian and collateral. Besides, in the middle of each scapula locates many important points such as Fengmen point, Feishu point, Xinshu point, and Gaohuang point. This routine can also enhance the functions of these points and thus improve the functions of heart and the lung. Repeat the move of extending your chest and abdomen can help dredging governor vessel and conception vessel and improving the dispersing and descending functions of the lung. Lowering shoulders, dropping elbows, and pressing wrists can efficiently stretch the three yang meridians of hand, and thus guarantee the flexibility of the upper limbs. By squatting, the strength and the balanced capability can be improved.
Routine 2: Opening Hip’s Rotators/Crotch
The routine can ease the joint movements and replenish primordial Qi.
Moving your arms up and down, rotating, and extending outwards can make the muscle groups on the shoulders take exercises, so that the suppleness and flexibility of upper limbs can be improved. Squatting, changing the center of gravity, opening hip and position hip can fully exercise joint and joint, improving the balance capability of lower limbs.
In the routine, shoulder joints and hip joints together promote the opening, closing and rotation of arms and lower limbs, which put the meridian tendons and membrane collateral in motion, and thus can ease the joint movements. Tatum is Jing point of liver meridian. According to Ling Shu·Jiu Zhen Shi Er Yuan Pian (Lingshu·Original Text of Nine Classical Needles), Tatum point is the source of Qi for liver meridian. It can keep the meridian warm or relieve the meridian from rheumatism, and help regulating the functions of liver. When you open the crotch, the spine bends and stretches sideward, and the arms stretch out. The hypochondria are set in motion to cooperate with the Tatum point to rotate outwards. It is in this way that this routine can help dredging liver and directing Qi and blood, and thus enhancing the strength of lower limbs, and resulting in smoothing the circulation of Qi throughout the whole body. Elixir fields not a point but a region of loosed back hip, can not only loosen sacroiliac joint which expands the area of elixir field, but also absorb Qi to Dantian.
Routine 3: Stretching Waist
The routine can help regulate the functions of internal organs and adjusting vertebral joints.
Stand still on one single leg, put two palms together, and raise the knee on the other leg. And then switch the legs to repeat the same movement in order to exercise the muscle groups the inner and outside lower limbs. Form a left telemark and lean the torso forward. Stretch out the hands and raise them upward. As long as the arms being straight, lower the chin down. Two arms stretch out to the upper arm, close to the ear, with one leg moving left downwards and the other immobile. Toes grabbing the floor, you continue to move arms forward, center of gravity backwards. Right footing lands on the floor, and right knee bends. Left sole of foot rises up, with hip raising, waist collapsing, chest enduring, head looking up. This can help to stretch muscles and ligaments around of cervical, thoracic, lumbar, sacral vertebra and improve spinal disorder.
Raising knees and form telemark forward in this routine can help dredge the Qi in three yang meridians and three yin meridians of foot. Putting hands together with a hollow between palms can connect the Qi of hands. Traditional Chinese medicine holds that Taizhong is I of cardiac vesicle, mu-front acupoint, and eight influential points of human body. Palms putting together in Dazhong can pacify the state of mind. Hands hand feet stretch out gradually, making governor vessel, bladder meridian of foot and gallbladder meridian extensive, strengthening their functions. Bladder meridian is the total of all viscera, with the host of governor vessel being Yang and Qi movement opening and closing. This consolidates Yang and strengthens the functions of viscera. Conception vessel lines in the right center of stomach and governor vessel goes through spine. Collapsing waist, raising back, squaring your shoulder and straitening up your head, putting hands together in front of Danzhong, helps to regulate governor vessel and conception vessel and cardiopulmonary function. Spinal stretching in an opposite way can be healthy and helps to recover cervical and lumbar vertebra as well as lower limbs joints.
Routine 4: Vibrating Body
The routine can absorb soul and control mind as well as shield Qi.
Bend down knees to squat; withdraw two arms, and then raise them from the abdomen to the chest until they reach over the head. Use the Hegu points of hands to pat the gallbladder meridian; shake the whole body without moving legs. Use wrist to lead the moving of arms; knock the lower elixir field and with fists, which can help exercising the spine, stimulating meridian and collateral, and thus massage internal organs.
According to Su Wen, spirit locates in liver. The ring finger closely connects with liver. Therefore, to Wugu is to press the root of the ring finger with the thumb and then hold the thumb with the rest four fingers, like an elephant holding a fist. Wugu can absorb spirit and control nocturnal emission, store Qi inside the body and protect the body from being harmed by pathogens from outside. Nan Jing Er Shi Ba Nan (Canon of Difficult Issues) Twenty-eight Issues mentions that belt vessel comes from hypochondrium and circles for one round , which can restrict pulses. Spinal and waist movement can promote three yin meridian foot and three yang meridian foot, governor vessel and conception vessel, yinqiao vessel and yangqiao vessel so as to strengthen waist and renal. Slapping gallbladder meridian, Qihai and lumbosacral region by waist movement can stimulate gallbladder meridian and elixir field. Therefore one can tonify primordial Qi, cultivate meridian and be disease resistant. Stretching arms and legs by torso can make hip, knee and ankle joints full stretch, thus mitigating harm from excessive load and making lower limbs joints healthy.
（By Wang Bin）