Routine 5 Rubbing Spine
The routine plays a role to dredge meridian and collateral of the upper limbs and regulate the liver as well as disperse the lung.
Driven by the waist, one rotates his two arms, making his joints move from waist to chest and from shoulders to hands. You bend your body towards one side and keep Laogong and Dabao at the same height. Muscles and ligaments of shoulders, waist and lateral thorax are fully stretched to be strong so that they are stabilized.
Traditional Chinese medicine regards that three yang meridians of hand meets at Dazhui, lining along two inner arms from hands to head. Three yin meridians of hand line from chest to hands along two inner arms and two arms rotate around by waist to dredge meridian and collateral of the upper limbs. Leaning and stretching spine around can enhance the extensibility and flexibility of ligaments around and strengthen muscles for stabilizing joints. It’s thought that lateral thorax belongs to liver, which is the part of Shaoyang meridian going through. By leaning and stretching spine and move legs around, one can regulate the liver as well as disperse the lung to enrich lateral thorax Qi. The routine can be used to treat diseases such as liver and gall and sternocoastal part.
Routine 6 Swinging Butt
The routine helps to link up conception vessel and governor vessel and increase the lumbar hip flexibility
From the top down, you draw antexion from head to cervical, thoracic, lumbar and sacral vertebras, two palms descending between two knees. And then you unbend your legs, straight up from sacral, lumbar, thoracic, cervical vertebras to head gradually, and clap your hands before chest. Then push hands along the lumbar to make lumbar lower back and tissues among them fully stretch and massage, in order to alleviate strain of muscles and ligaments. Swing your butt left gradually and use your palms to push knee opposite to tiptoes, with palms and caudal vertebra circling. This can exercise wrist and improve stomach and intestine.
Relaxing and stretching spine can mobilize conception vessel and governor vessel. Rotating clapped hands helps to scrape and stretch shoulder, elbow, wrist and metacarpus. Putting ten palms together in Danzhong can restrain one’s mind. Chinese medicine thinks that conception vessel and governor vessel and Dai channel come from one source and go through perineum and can lose waist, exercise Weilv and close perineum by swinging butt to make arms and legs move with caudal vertebra and spine. As a result, Zhen Qi is stored in elixir field. Also Yang Qi can be activated to level up along conception vessel and governor vessel, which can pacify viscera and enhance flexibility of waist and hip. Three yin meridians of hand lining inner arms, palms putting together and extrapolating，they dredge meridian and collateral of inside arms.
Routine 7 Scraping Rib
The routine helps to activate Qi activities and broaden chest and benefit spleen. Whirling hip and climbing foot with bending body, as well as rubbing lateral thorax with two hands alternatively, it can enhance flexibility of shoulder joints and elasticity of dredging chest and lateral thorax and lower limbs. This type needs arc-shaped movement, so you must avoid straight line in exercises.
Su Wen indicates that 11 viscera depend on gall. Spine moves around by waist and drives lateral thorax around the body to activate gallbladder meridian and viscera. Chinese medicine thinks that Dabao is the largest collateral of spleen, governing Yin and Yang. It works to heel of hand moves from Dabao through midaxillary line, which can regulate the liver, benefit the gall and improve the spleen. When rubbing the lateral thorax, lower elixir field moves the waist, and then shoulder, hip, wrist, then finally form in fingers. Qi is drawn with harmony and all joints are activated.
Routine 8 the Flying Way
The method can enhance the function of pulmonary and renal and smooth Qi and blood。
When you move forward or backward, raise two arms upwards and downwards. The body will rise and fall consequently, thus the upper limbs moving completely, which will intensify the functions of lung and kidney. Straighten and close two legs, twist the body leftwards and rightwards completely to drive the twist of arms and make the waist, back and spinal move completely.
In Chinese medicine, Governor Vessel moves in the middle of back, intersects with many body yang meridians, which is the concentrated embodiment of yang Qi function. Moving your arms upwards and downwards, you can make yang Qi move upwards to the governor vessel and move through two arms. The human body Qi movement includes four basis rules: promotion, demotion, coming out and coming in. The kidney will enjoy the fresh air absorbed by the lung and maintain normal respiratory function, raise the arms upwards and downwards to drive the thorax to open and close, strengthen the opening, closing, promotion and demotion of Qi and intensity the function of lung and kidney. Close two feet and not move, twist the body leftwards or rightwards completely to drive Internal Organs, Governor vessel, Conception vessel, Belt Vessel and other body meridian and collateral, thus playing the role of straightening the Qi and blood in the whole body. The kidney has the function of raising the bone; if the kidney Qi is adequate, the power of lower limbs can be intensified.
The closing form is the key for all methods. In the Daoyin exercises, Qi activity rises and intensifies, surrounding the body through arms and leading in the lower elixir field. At this time, you shall have the force for internal closing, stop for little while when putting hands to the lower elixir field, thus keeping calm and cultivating Qi.
(By Wang Bin）