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Yellow Emperor
Lao-Tse
 THE
COMPLETE
SYSTEM
OF
SELF-
HEALING
INT€RML
€X€RCIS€S
By Dr. Stephen T. Chang

Tao Publishing
Copyright © 1986 by Stephen T\ Chang

Published by Tao Publishing

2700 Ocean Avenue,
San Francisco, CA 94132

No part of this book may be reproduced by any mechanical, photo¬

graphic, or electronic process, or in the form of a phonographic
recording, nor may it be stored in a retrieval system, transmitted, or
otherwise copied for public or private use—other than for afair
use'" -without the written permission of the publisher.

TENTH PRINTING, 1994

Printed in the United States of America

Typesetting by Diana Clardy of ITS. Dakin Co., San Francisco

Library of Congress Cataloging in Publication Data

Chang, Stephen Thomas

The complete system of self-healing.

Includes index,
1- Exercise therapy, 2. Medicine, Chinese
I. Title.
RM725.C438 1986 615,8’2 86-1859
ISBN 0-942196-06-6
 Ackn o wledgements

The author gratefully acknowledges the support and help of:

Vera Brown
Helene Chang
Shirley Dahn
Mako Hayamizu
Sam Matthew
Ed McLean
Rick Miller
Bjom Overbye, M-D*
Grace Roessler, Ph,R
Cecilia Rosenfeld, M.D.
Eugene Schwartz
Leonard Worthington, LD.
 About the Author

Stephen Thomas Chang is an internationally well-known scholar. His

grandmother was a master-physician, while her father was both personal
physician to Empress Tse-Shi and the first Chinese ambassador to the
United Kingdom. Dr. Chang has been trained in both Chinese and Western
medicine, and in addition to his medical doctor degree, he holds doctor
degrees in law, philosophy, and theology. He lectures world-wide on
various aspects of Taoism, and he is the founder of the Foundation of Tao*
He is also the author of:

The Complete Book of Acupuncture,

The Great Tao,
The Tao of Sexology,
The Tao of Management,
and
The Tao of Healing Diet: Secrets of a Thin Body.

Several books have been translated into ten languages.

 Foreword (•

1 would like to take this opportunity to thank every one of the honorable
readers throughout the world who has purchased my books since 1978. I
greatly appreciate the continuous support, which has been reinforced by
thousands of letters of appreciation and inquiry . In regard to these letters, 1
would also like to take this chance to apologize to those whose letters I have
not had a chance to answer. For these people, and others who wish to know
more, I have written another book that will answer the many questions and
satisfy the many appetites for knowledge, To let the reader know about the
supplementations of a great many more healing techniques and new con¬
cepts and corrections to the old text, I have changed the title from The Book
of Internal Exercises to The Complete System of Self-Healing. Instead of
showing only one room, the new book opens the door to the entire house, I
have devoted forty years of intensive research, experience, and meticulous
selection to make sure that the techniques within this book are;
* Absolutely true Taoist teachings (such as the principle of mind and
body unification),
* Absolutely scientific.
* Proven to possess great healing value,
* Absolutely natural (equipment, which causes bodily imbalances, is
not needed),
* Absolutely safe (no side-effects) and free from time or space
limitations.
1 hope you will enjoy this book more, gain more riches in health and
knowledge from it, and help more of those who are suffering with the aid of

Stephen T. Chang
 An Important Note To The Reader

This book was written only to introduce the Internal Exercises of

Taoism as a gesture of goodwill. Since certain exercises, special
techniques, and teachings which are introduced may be new to certain
societies, since human beings are complicated and delicate in constitu¬
tion, and since every individual is different, please consult your
physician before you try any of the contents of this book, for your own
protection.
The author and the publisher specifically disclaim liability for any
loss or risk incurred by the use or application of any of the contents of
this book.
 Table of Contents
FOREWORD ....7
INTRODUCTION...*.. _ 13
PART I UNDERLYING PRINCIPLES
L TAOISM ... ...19
The Tao of Philosophy., *.21
The Tao of Revitalization * ....21
The Tao of Balanced Diet ........... 22
The Tao of Forgotten Food Diet ...**>*>,,-**.23
The Tao of Healing Art , *.25
The Tao of Sex Wisdom .*.. , 25
The Tao of Mastery .* *.26
The Tao of Success ...*. 27
2. THE ENERGY THEORY ...... .. 29
The Nature of Energy.30
Energy and the Human Body.31
3. THE CIRCULATION THEORY.. . . ..35
4. THE SEVEN GLANDS THEORY ...39
5. THE NERVE THEORY.., . ..45

PART n LIVING WITH THE WHOLE BODY

6. THE INTERNAL EXERCISES. 49
Five Elements Theory 51
Five Animal Exercises 54
Eight Directional Exercises.. ... . , 63
Twelve Zodiac Exercises 79
Deer Exercise for Men .... . 87
Instructions for the Male Deer Exercise.. . , 89
The Deer Exercise for Women.. . . 93
Instructions for the Female Deer Exercise . . 95
Prone Position for the Deer Exercise . . . 99
Crane Exercise... . 100
Instructions for the Crane Exercise . . 103
The Standing Crane.. . 106
Solar Plexus Exercise... .. . . 107
Turtle Exercise . . 113
Instructions for the Turtle Exercise ........ . 114
Combining the Deer, Crane, and Turtle Exercises . 115
Sitting Position . . 117
Standing Position. . 119
Walking . . 120
Sleeping Position..... . 120
Head Rubbing Exercise. . 121
Eye Exercises .... . 122
Nose Exercise .. . 127
The Ear Exercise. . 128
Mouth Exercises .. . 130
Tongue and Saliva Exercise . . 130
Gum Pressure Exercise. . 131
Teeth Clicking Exercise. . 132
Face Rubbing Exercise ... . 132
Thyroid Exercise , . . .... , 133
Techniques for Relieving Pain , . 134
Hand, Arm, and Upper Body Exercises.. . 135
Arm and Hand Pressing Exercise.. . 135
Hand and Arm Exercise ............... . . 136
Lung Exercise .. . 138
Heart Exercise... . 140
Heart Energizing Exercise .. . 141
Strengthening the Nerves Leading to the Heart . 142
Heart Healing Exercise... . 142
Abdominal Strengthening Exercise. . 144
Weight Reduction Exercise. . 145
Stomach Healing Exercise ... .. . 148
 Liver Exercise . .... . P ... 149
Kidney Exercise ♦ ..., . 151
Lower Back Exercise .... 152
Sun Worship Exercise , *.. , 154
Lower Body and Sexual Glands Exercise * . . .. 155
Toe Wiggling and Body Stretching *.. . . 157
Internal Organ Relaxation.. ... . , 158
Meridian Massage .*... 160
PART in ADVANCED LIVING
7. TAOIST MEDITATIVE, CONTEMPLATIVE, AND BREATHING
EXERCISES.* * ..........* , . 169
Meridian Meditation , . . ... .... . 171
Meditative and Contemplative Exercises. 182
North Star Meditation .182
Candlelight, Sunlight, and Moonlight
Contemplations .. * . . *.. . 184
Concentration Exercise « *.*. 184
Breathing Exercises .* * 188
Reverse Crane I .. 188
Reverse Crane II 190
Bone Breathing * * . ....191
Energizing and Relaxing Breathing Exercises. 192
Brain Cleansing Breathing , . , .. 193
Brain Cleansing I .. .. 194
Brain Cleansing II.... . 196
8. IMMORTAL BREATHING; SMALL AND LARGE HEAVENLY
CYCLES . * . . ..... 199
Small Heavenly Cycle .......... 201
Large Heavenly Cycle . 203
PART IV BEGINNING ANEW: Finding Problems, Solving Problems
9* TAOIST HEALING PRESCRIPTIONS... 207
10. CONCLUSION ..*. 219

INDEX t 222
1
 Introduction
*

We spend our lives fulfilling two basic physical needs to maintain,

nourish, revitalize, and prolong our lives. These are:
1. Consumption (eating, drinking, etc.)
2. Motion
a. Mind “movement1 * (thinking)
b. Body “movement'* (breathing and other functions of the inter¬
nal organs and external limbs)
c. Sex
Life will cease if either of the two basic conditions is not fully or properly
satisfied. Without consumption of nutrients, life is expected to cease within
ten days. Without proper consumption of nutrients, life will shorten.
Without motion, the body will atrophy. Without proper motion, the body
will weaken. It was with this last consideration in mind that the ancient
Taoists created the Tao of Revitalization, the philosophy and method of
thinking, breathing, and moving.
Tao of Revitalization is a system of many mental and physical move¬
ments, called Internal Exercises. The Internal Exercises hea! and energize
the internal organs—the keys to youth, immunity against disease, and true
health—through deceleration, smoothness, quietness, precision, natural¬
ness, and an internal emphasis.
The Internal Exercises are the very opposite of external exercises. While
external exercises such as football, boxing, gymnastics, weight-lifting, Hatha
Yoga, and martial arts may produce an attractive outer figure, they often do so
 Introduction

by depleting the energy of the internal organs, thereby causing not only any
number of illnesses, but also premature aging. The fatigue, stress, strain, pain,
and contortions associated with the external exercises disrupt the delicate
organic functions. Since responsibility for the body's regenerative processes
and defenses against disease-causing agents lies in the internal organs, disrupt¬
ing their functions will impair the body’s ability to replace old or worn cells
and fight off germs and viruses. The internal organs do what thick muscles can
not do; protect the body against age and disease. The Internal Exercises, in
turn, protect, heal, and energize the organs. And when internal organs are
healthy, attractive figures naturally result.
The creator of this system of movements was the Yellow Emperor, who
was also a father of Taoism, the science and philosophy of life and
longevity. His original, untranslated name for the Tao of Revitalization is
Yang Sheng Shu. One can define the latter term as the achievement of a
happy, healthy, and long life through the utilization of mental and physical
movements to prevent and correct all ailments, reverse the aging process,
and improve all functions of the body.
Tao of Revitalization has a six thousand year long history of success*
Upon realizing its enormous medicinal potential, the Yellow Emperor gave
the Tao of Revitalization the title 'The Foremost of Therapies”. In the Tao
Te Ching, Lao-Tse called it the "best therapeutic method for promoting
and prolonging life”. Its reverent and faithful practitioners are multitudi¬
nous. And it was effective even when its expansive teachings were frag¬
mented and disarranged.
Many versions of the Tao of Revitalization exist, each with appropriate¬
ly descriptive names. These names, however, do not reflect the true
meaning and function of the Tao of Revitalization. One version is Tao-Yin,
which means the utilization of thought, tools, and certain body movements
to guide the flow of energy to heal ailments of all kinds. Presently, this
version of the Tao of Revitalization is immensely popular in Japan. Do-in,
as it is called in Japan, is taught in Do-in clubs which are organized in every
city, village, and neighborhood. Club members meet once or many times a
week to help and encourage each other in the practice of selected methods
of Doin, thereby preventing and treating diseases, The form of Tao of
Revitalization that is popular in China is Chi-Kung, also called Nei-Kung.
The term Chi-Kung translates to Breathing or Energizing Exercises. The
term Nei-Kung translates to Internal Exercises.
In China, a scientific study was conducted on Chi-Kung therapy by Dr.
Pao Ling. His work, published in Guolin Research Report, involved 2,873

14
 Introduction

terminal cancer patients who took part in an experiment wherein Chi-Kung

therapy was used to treat their afflictions. Within a six-month period, about
12% of the patients were cured and about 47% showed significant improve¬
ments in their conditions* About 41% showed no improvement* Another
experiment involving school children was conducted to test one part of
Chi-Kung—the eye exercises. Their exercise routine was accompanied by
music and instructional intercom announcements. As results of the exer¬
cises, farsightedness, nearsightedness, and other eye problems became a
rare affliction. Other experiments conducted on Chi-Kung therapy demon¬
strated tremendous and rapid efficaciousness against sinus allergies,
hemorrhoids, prostate problems, and aging. In the hospitals, clinics, and
health organizations of China, Chi-Kung therapy reigns supreme above
other treatments, such as chemotherapy, surgery, and acupuncture. Its
effectiveness was found to lie in its ability to cure and prevent disease.
In the U.S., a scientific study w as conducted on the Internal Exercises by
Dr. Cecilia Rosenfeid. After practicing the Internal Exercise and experi¬
encing an immediate improvement in health, Dr. Rosenfeid decided to
prescribe these exercises to her patients. Internal Exercises were taught to
her patients, and within one week, about 80% of the patients showed
positive results. Then eight nurses were hired, taught about the Internal
Exercises, and trained in the instruction and supervision of patients*
Afterward, several patients were assigned to each nurse after the patients
were examined and given a prescription of specific Internal Exercises*
Most patients reported that they experienced immediate improvements in
health, without feeling pain or discomfort, and the nurses themselves
reported that they had boundless energy even after a day of performing and
demonstrating the exercises. As one nurse explains: * lt used to be that a
nurse's life wfas miserable. Every day all we saw was sickness, suffering,
pain, and death. We heard only complaints. The patients never called the
nurse to say "Isn't it a nice day?’ After working eight hours on our feet, we
felt as if we were ready to die. But now, since we started using these
exercises—a hundred times a day—we feel as if we’re ready to jump
through the roof at the end of the day’ We have so much energy we can't
stand it anymore!> +
As a result of this study, the Internal Exercises became a subject of study
for many universities, colleges, medical schools, hospitals, and the general
public.
What underlies such miraculous results?
Prevention, a principle of the Tao of Revitalization, is one key to the

15
 Introduction

Internal Exercises1 efficacy; if minor health problems do not develop,

major health problems do not develop, and if major health problems do not
develop, we will not die. So the primary purpose of Tao of Revitalization is
to help people increase their lifespan.
Therefore, Tao of Revitalization is not a sport. It is not designed to
provoke competition and strenuous movements, increase stress or tension,
deplete energy, or, in other words* decrease one's lifespan. Neither is it a
form of martial art. Unlike Kung Fu, Karate, etc., it involves neither
strenuous movements nor tension Although the movements in T’ai Chi
Chuan appear slow, they actually build tension, for T’ai Chi Chuan was
originally designed for combat. However, one aspect of T'ai Chi Chuan,
that of the unification of mind and body, is similar to that of the Tao of
Revitalization. Further, Tao of Revitalization is not Hatha Yoga in that it
does not overwhelm the body with a series of twisting, bending, or
stretching poses and motions. Lastly, Tao of Revitalization is not another
form of meditation, because the objective of the most popular forms of
meditation is to “empty'1 the mind—inactivate the mind. The mind cannot
be emptied, for directing it to do so is itself an activation of the mind.
In the Tao of Revitalization, the emphasis has been lifted to internal,
rather than external, development. Initially the Tao of Revitalization
involves physical movement, but as one’s practice gradually becomes
refined, one's concentration upon physical movement will be reduced and
one's concentration upon internal movement will be increased. One will
become still externally, but alive and active internally. Anything that does
not meet these principles is not Tao of Revitalization.
Its strength also lies in Tao of Revitalization's flexibility. Anybody,
regardless of age, health, or condition, can practice the exercises of his or
her choice anytime, anywhere. No equipment is necessary. The most basic
of metabolic processes, breathing, can he transformed by the appropriate
Tao of Revitalization techniques into a powerful therapy. The conscious
state of mind and body movement are also potential therapies.
The heartwarming benefits so immediately reaped from a sincere and
selfless application of any of the exercises are enough to instil! within us a
kind of fervor which of itself will move us forward along the path of greater
understanding, longevity, and spiritual development.
When you do external exercises,
you must do internal exercises.
When you do internal exercises\
you may forget to do externa! exercises.

16
 PART I

UNDERLYING

PRINCIPLES
«
 Taoism

The Complete System of Self-Healing: Internal Exercises is about one

part of the living philosophy of Taoism. Taoism is the eldest of the world's
religions. Its founder, Lao-Tse * the best-known and perhaps greatest of
Taoist sages, laid the groundwork which was to support the Eight Pillars of
Taoism when he wrote the Tao Te Ching. The Tao Te Ching itself is
primarily a political treatise and a theoretical representation of Taoism
expressed from the point of view of an enlightened being. The formulation
oflhe practical and functional aspects was left to other Taoist sages—the
Yellow Emperor, for instance. When other ancient Taoist masters
devised—in addition to the basic spiritual doctrines and philosophy of
Taoism—innumerable techniques designed to ultimately transform and
immortalize the physical body, the Eight Pillars of Taoism materialized.
The Eight Pillars are eight branches of Taoist thought and practice, and
they are symbolized as eight trigrams mthePa-Kua, the symbol of Taoism,
The Internal Exercises themselves form one pillar of Taoism.
 Taoism

Figure I. Pa-Kua (Symbol of Taoism). The eight trigrams

(pointing in 8 different directions from the Yin-Yang symbol)
represent The Eight Pillars of Taoism,

Many true Taoist teachings have been kept secret for many centuries, so
before we begin examining the Internal Exercises in detail, the Eight Pillars
will be listed and then briefly summarized.
1* The Tao of Philosophy
2. The Tao of Revitalization (Internal Exercises)
3. The Tao of Balanced Diet
4. The Tao of Forgotten Food Diet
5. The Tao of Healing Art
6. The Tao of Sex Wisdom
7. The Tao of Mastery
8. The Tao of Success

20
 Taoism

THE TAO OF PHILOSOPHY

The Tao of Philosophy discloses the logic underlying the way life
unfolds and the purpose of destiny* It is a collection of guidelines that is
used by the individual as well as the collectivity for attaining success and
spiritual elevation. Based on the spiritual discovery of hidden but ever-
permeating and reliable laws of this universe, the Tao of Philosophy
provides detailed information on the proper methods of government and
fosterage of social development and individual well-being.

THE TAO OF REVITALIZATION

This is the subject of this book, the purpose of which is to explain dearly
the complete theory and practice of the Tao of Revitalization.
The Internal Exercises direct the innate healing power to specific internal
organs and glands to energize the entire body, balance the energy level, and
promote a more effective functioning of the internal organs, in order to
heal, adjust, correct, and above all prevent disease. In sum, their main
purpose is to promote longevity.
There are three categories of Internal Exercises*
The first category of Internal Exercises includes those designed to

21
 Taoism

correct sitting, reclining, walking, and working postures, to facilitate

healing. T hese exercises are the Five Animal Exercises, Eight Directional
Exercises, Twelve Zodiac Exercises, and Twelve Nerve Exercises, Also
included are the basic exercises known as the Deer Exercise, the Crane
Exercise, and the Turtle Exercise,
The second category includes Meridian Meditation, also known as
Trip-Around’the-World Meditation, or simply Taoist Contemplation. A
tremendous healing art. Meridian Meditation is used to adjust, balance,
and elevate the energy level in the body. By meditating on the pathways of
energy in the body, anatomically known as the meridians, a person is able
to feel the energy flow along these pathways and balance the energies
within the body. The mind, body, and spirit are completely integrated, and
the individual is completely enlivened.
Acupuncture and acupressure techniques, which originated from Mend-
ian Meditation, are used to help others, whereas Meridian Meditation is
used to heal oneself.
The third category of Internal Exercises concerns energy breathing
techniques. Through these techniques, energy can be absorbed through the
acupuncture points which lie atop the meridians which traverse the body.
Energy breathing is a vital step in self-healing and in forming an indivisible
link with the energy permeating the universe.

THE TAO OF BALANCED DIET

The acid-alkaline balance of our food is very important. Foods that are
pH-balanced will not corrupt quickly, and the eater will be able to extract
the maximum amount of nutrition available from those foods. If the food
we eat is not pH-balanced, it becomes corrupt as soon as it enters the
digestive tract. The body, instead of benefiting from the nutrients in the

22
 Taoism

food, absorbs the poisons resulting from the corruption, (If one ever goes to
the back door of any restaurant, one will find food corrupting in garbage
cans. Not long ago, this food was served to customers. So the only thing
separating the front and back of the restaurant is a wail and a few hours’
time.) We would not purposely eat garbage because we know we will
become sick from ingesting its poisons. Yet, we do eat garbage every time
we eat without a thought for pH balance, (A telltale sign of food corruption
in the stomach is bad breath.) For a complete study of the Tao of Balanced
Diet, please refer to the Tao of Heal mg Diet: Secrets of a Thin Body,

THE TAO OF FORGOTTEN FOOD DIET

We rely on our regular diet for enjoyment and satisfaction: we take

pleasure in the appearance, smell, and taste of our daily meals. But regular
foods do not provide enough nutrients to maintain a continuous stale of
health. They must be supplemented with stronger foods, or herbal foods,
which constitute the second level of diet, or Tao of Forgotten Food Diet.
Over the ages, Taoists thoroughly studied the healing composition of
herbs and became highly proficient at the use of herbs. For example,
several thousand years ago, surgeons were able to anesthetize their patients
for six hours without side-effects just by using an herb tea. (Surgery was
very popular at that time. The surgeons often removed the organs of the
patient, washed them in herbal solutions, and reorganized them inside the
body. This practice eventually died out as these doctors came to realize that
it was an inefficient and incomplete treatment for illnesses and that the final
answer lay in illness prevention. They realized that any illness, including
tumors, was the result of a particular lifestyle; constant surgery could not
prevent the recurrence of tumors, whereas a change in lifestyle could
prevent the recurrence of tumors.)

23
 Taoism

Herbs have many properties that modem science has yet to discover. The
Academy of Sciences currently estimates that there are approximately one
million plant varieties in the world. As yet, only an insignificant portion
has been examined by modem means of analysis.
The food we buy in the supermarket is the weakest food available. The
selection there is very limited if one considers the varieties of food actually
available in the world. God created leaves, branches, trunks, and roots for
our consumption, but they were completely overlooked by most people.
Called “forgotten foods'1 by Taoists, herbs were forgotten because they
were eliminated from our ancestors' diets through a process of selection
which, over the course of thousands of years, rejected foods that were
unappealing to the eyes, nose, or mouth. When man learned to cultivate his
own food, he naturally chose to cultivate only those foods that appealed to
his senses. As the saying goes, we are what we eat. If we eat stronger foods,
we become stronger ourselves. If we eat better foods, our health improves.
But, if we eat weak foods, we become more vulnerable to diseases. When
we compare a magnolia tree to a bunch of celery, we will see that the tree is
much stronger than the little dump of celery. Investigating further, we will
find that the tree is of greater medicinal value than the celery. In fact, the
various properties of the magnolia tree build up the stomach tissues and
strengthen the female sexual organs. Ginseng is another example of a
strong food. It grows in cold and harsh mountainous regions, yet it can
survive for more than a thousand years. Imagine what such great vitality
could do for your body. (Please use discretion when ingesting ginseng. It
must be balanced with other herbs, since it produces strong side-effects as
well as benefits.) In sharp contrast, a carrot grows only in temperate
climates and its lifespan is about three months. If you do not unearth it
within three months, it wilt decay and disappear. Herbs give everlasting
strength, whereas regular foods give only temporary strength.
The foods we commonly eat and love are also eaten and loved by the
germs in our bodies. They utilize this food (organic or junk) to maintain
their lives just as we do. Fortunately, herbs do not nourish germs and
human beings equally. Human beings, exercising their will power, are able
to ingest sometimes distasteful herbs. Germs, not being blessed with will
power, are simply repelled by herbs. When human blood is permeated with
herbal nutrients, the germs in the body will starve to death, and the human
body will be naturally cleansed and purified. The cleansing and purifying
qualities that allow herbs to last for years without rotting are the greatest
benefits to be gained from herbal diets.

24
 Taoism

THE TAO OF HEALING ART

Like the Tao of Revitalization, the Tao of Healing Art adjusts, balances
and elevates vital energy. Unlike the Tao of Revitalization, which is
primarily a means for self-healing, the Tao of Healing Ant is utilized for
healing others.
The Tao of Healing Art* also called Tui-Na, is basically a form of
massage that follows the body's energy pathways, anatomically known as
meridians* to regulate the body’s vital functions. By using the sixteen
different handling or manipulating techniques of Tui-Na, one can also
reposition disarranged internal organs. In conjunction with these tech¬
niques, which were designed to adapt to various parts of the body, appro¬
priate mediums can also be used. These can be any of the five fundamental
elements; earth* metal* water* wood* or fire. Acupuncture needles (used to
channel energy into the body) and moxibustion are two of the best known
metal and fire mediums in the West. Acupuncture and moxibustion are
derivations of Tui-Na principles and methods. For more information,
please refer to The Great Tao, Chapter 5.

THE TAO OF SEX WISDOM

25
 Taoism

Taoism was the first philosophy to take human sexuality fully into
account, to present it in such a way that people could use their sexual
energy to transform themselves, Taoist Sexology directs people so they can
enjoy sexual play without depleting themselves, explains how to strength¬
en the sexual organs and use sexual energy to cure specific ailments,
strengthens the bond of love, elucidates various positions of therapeutic
intercourse, provides natural methods of family planning and eugenics,
even includes ways of selecting the sex of your child. For a complete study
of The Tao of Sex Wisdom, please refer to the book The Tao of Sexology.

THE TAO OF MASTERY

The Tao of Mastery provides us with tools to help us gain insight into
ourselves and others, bend surrounding energies to our nature and purpose,
and become masters of ourselves*
In order to facilitate personal and working relationships and reduce
stress, the ancient Taoists developed a collection of different methods;
1, PERSONOLOGY reveals the current abilities, attitudes, personal
traits, and health conditions of an individual* Instinctive anticipation
of forthcoming events is reflected in some of the 108 locations of the
face, constituting a recognizable warning system.
2, FINGERPRINT SYSTEM reveals the inherited part of personal¬
ity and health tendencies, Also, fingerprints are changing delinea¬
tions of our naturally developing personal and professional potentials
and are warning signals of our inherited weaknesses, which we must
be aware of in order to conquer them*
3* TAOIST NUMEROLOGY gives precise insights into our life
patterns and circumstances.

26
 Taoism

4, NORTH STAR ASTROLOGICAL SYSTEM—more compre¬

hensive and scientific than Western astrology—reveals our destinies
and financial prospects; describes the physical, mental, and spiritual
attributes of our spouse and children; and unveils all other facets of
our lives.
5* DIRECTIONOLOGY is the study of the surrounding physical
laws of nature, especially those of electromagnetism. A complete
knowledge of such forces allows us to orient ourselves and our
belongings in ways compatible with the electromagnetic influences,
in order to live in harmony with the laws of nature and facilitate
obtainment of goals. On the collective level, it can be used to reduce
in-fighting and promote the "chemistry** or cooperation between
workers. It is used in modem Japan to organize working groups as
well as coordinate the various departments of a company. In the
West, the awareness of these influences is reflected in conversations
about the "ambience" or the "morale** at working places.
6. SYMBOLOGY deals with forms and symbols related to the laws
underlying natural events. It can be used to condition, for instance
weather changes, business trends, self-defeating habits, etc.

THE TAO OF SUCCESS

Hie Tao of Success discloses the precise mechanics of life’s greatest

events and the forces that shape all events. The ancient Taoists discovered
analytical methods to study these forces, identified recognizable patterns of
cuange, and systematized strategies of success to deal with these patterns.
The Tao of Success helps you adjust your everyday actions in accordance
with the universal law, to make every aspect of life more pleasant.

27
 Taoism

A clear and powerful instrument of Taoist wisdom, the Tao of Success is

divided into three parts:
1. The study of symbols and signs that represent the endless changes
that occur throughout the universe These phenomena are governed
by exact laws defined by physics, chemistry, biology, geometry,
algebra, and other branches of mathematics.
2. The Tao of Change, or the study of social philosophy and trans¬
actional psychology, as represented by sixty-four hexagrams. Each
hexagram is composed of six lines, each of which represents a
developing stage in individual or group transactions. Recognition of a
certain pattern allows one to develop successful, detailed, and accu¬
rate strategies against the causes of adversity. The Tao of Change is
invaluable to those who wish to develop wealth, power, harmonious
familial relations, social position, and foresight fully.
3. The actual practice of forecasting events, known as the Space and
Time I-Ching System. This system is based on the principle of
cyclicalness—that is, everything that has happened is going to hap¬
pen again, and everything that is going to happen has happened
already in some form. Like Albert Einstein, the ancient Taoists
understood that lime was illusory. Like him, they studied situations in
the space-time system. Thus, they arrived at a means for interpreting
events occurring within our time concept. This is the key to “fore¬
casting", or seeing into the future,

The Eight Pillars of Taoism cover every aspect of our daily existence.
They were designed to completely satisfy our basic physical needs in a
manner that allows us to realize our full potential as human beings. Then
may we leap beyond the degenerating aspect of time, to live with the Tao,
or God

28
 The Energy Theory

The root of the way of life, of birth and change is Chi (energy'); the
myriad things of heaven and earth all obey this law. Thus Chi in the
periphery envelops heaven and earth. Chi in the interior activates
them. The source wherefrom the sun, moon, and stars derive their
light, the thunder, rain, wind and cloud their being, the four seasons
and the myriad things their birtht growth> gathering and storing: all
this is brought about by Chi. Man s possession of life is completely
dependent upon this Chi,
Nei Ching

The ancient Taoist texts, expounding on the basic theories that energy
supported all life and matter in the cosmos, were written to convey basic
scientific principles in a style that attracted the attention of even those who
were not inclined toward a serious study of science. This is not to imply that
the barriers between the artistic, scientific, and practical ways of life were as
 The Energy Theory

distinct and offered such a marked degree of specialization as are those

characterizing modem civilization* The integrated man, as he existed in
ancient China, was one who constantly strove to maintain a balance
between the various modes of life—the artistic,, the scientific, and the
practical * It was no great effort for the scientist to record his observations in
a style that today would be called *'‘poetic” in form—it came to him
naturally. That scientific principles could be conveyed in such imaginative
form attests to the unification of art and science which typifies the Golden
Age of Chinese civilization*
It may well be that because the basic principles of Taoism are poetically
stated, many modem scientists choose to reject them, avowing them to be
“unscientific11, “purely philosophical1 % “mystical0, and “primitive0.
But the rejection of traditional principles on these grounds, far from
indicating a greater degree of objective awareness on the part of the modem
day men of science, suggests instead a growing gap between science and
the true “art of living1 \ The principles of Taoism and the Internal Exercise
system as they have come down through the ages are just as applicable
today as they were in the past, but they must be interpreted through a proper
understanding of the poetic form that has enshrined and carried them
through the ages.

THE NATURE OF ENERGY

Energy is a dynamic force, in constant flux, which circulates throughout

the body. Many people plausibly substitute the word life for the word
energy, since the essential difference between the two words is so subtle
that it eludes all but the semanticist. Each term is vital to developing an
accurate understanding of the energy theory as it applies to the body.
For all practical purposes, it can be stated that life is an indication of
energy within the body. All that comes to mind on hearing the word
life—breathing, talking, sleeping, eating, even the ability to read, think,
and hear—all these can be achieved only because of the energy within the
body. This invariably applies to those functions or activities that are not
conspicuously perceptible; for example, the metabolic processes within
each single cell could not be accomplished without energy to sustain those
functions. Energy is the basis for the apparent solid structures of the body

30
 The Energy Theory

and all that pertains to its anatomy. For what is a solid structure such as a
bone, except a mass of living cells? All forms and activities of life, both
anatomical and physiological, are supported by, and simultaneously de¬
plete, the energy within the body.
Although most people assume that inert matter is completely solid or
dense, it is energy that binds the protons, electrons, and neutrons within
each individual atom. Inanimate matter, then, is simply energy at a differ*
ent rate of vibration than that of other forms of life. Energy therefore is the
absolute basis for ail forms of life and matter in the universe,
Food and air are considered to be the primary sources of energy to be
depleted through daily living rather than as fuel to be metabolized by the
body. Energy, though, is not obtained from the gross molecular aspects of
food and air, but rather from what can be called its ^vibrational" essence,
or, its electromagnetism. For instance, the nutrients within any particular
food can be accurately reproduced in a chemist's laboratory, but life cannot
be sustained over a prolonged period of time by ingesting those synthetic
nutrients alone: it is possible to obtain every single vitamin, mineral, and
chemical that comprises an egg, and yet it is impossible to transform them
into anything that vaguely resembles a genuine egg. Neither is a person
able to exist over a prolonged period of time on pure oxygen which has been
obtained by laboratory methods, or in a room in which the air has been
filtered by an electrical air-conditioner. In all of these instances something
is lacking, and that ^something” is the particular object's life force, its
electromagnetism—that invisible energy which enlivens gross molecular
aspects of any object.
Electromagnetism is a force with which most of us are not yet familiar. It
was Western scientists who ingeniously verified the existence of electro*
magnetism, providing thereby a means for the logical explanation for many
of the health enhancing benefits obtained through the practice of the
Internal Exercises. In short, electromagnetism is an intensity force that
permeates the atomic structures of all objects, including the surrounding
atmosphere. Because it is a natural force, it has a rapport with the energy
within the body. The Internal Exercises are mediums through which energy
is channeled from the atmosphere into the body to stimulate the body's
natural abilities to replenish the energy depleted through daily living.

ENERGY AND THE HUMAN BODY

31
 The Energy Theory

The self-perpetuating human body can be considered as a type of battery,

The human battery is composed of three vital parts:
1, Structure—the cells and the organs, bones, muscle, skin layers,
blood vessels, nerves, and other physical structures that they form.
2, Liquid—the intra- and intercellular liquids that play important
roles in the generation of electrical energy,
3, Electrical charge—the charge that is responsible for activating the
body and its structures. It is called the “life force”, “life energy”,
1 ‘spirit”, or electromagnetism. Taoists refer to this force as * ‘Chi”.
Of the three components, the last—electrical charge—is least under¬
stood since its, presence is not immediately obvious to the naked eye.
Electrical energy is detected only in a roundabout way, because it is most
obvious when it is absent. If there is a partial absence of energy in the body,
weakness or disease invades and grasps hold of the body. When there is a
total absence of vital-energy, there is death. (Cessation of heartbeat does
not necessarily mean death, for many yogis have stopped their own
heartbeat, yet remain alive because their bodies still hold vital energy.)
Exhaustion is a symptom of low energy levels. Anytime you use your body
or your mind, you lose energy. If you fix your eyes on an object for just one
minute, it will take you twenty minutes of rest to recharge the amount of
energy tost, according to scientific studies. Furthermore, studies have been
done in which dying people have been put on a scale and weighed. At the
point of death, there has been recorded a weight loss of about six ounces,
the exact amount varying from individual to individual. So it is apparent
that the approximate six ounce weight loss reflects the weight of this vital
energy, which is material and measurable.
In one particular instance, however, energy can be seen by the naked eye
to emanate from the body and act as an indicator of health. The “aura” or
energy field around a person’s body has been known for thousands of
years, but is only now been proven to exist with the advent of Kirlian
photography. It is able to capture the aura in photographs so that many
people can see it first hand. A simple description of the aura can be that it is
made up of colored “flames” of energy that are emitted from the human
body. The colors of the aura have been determined to be reflective of its
owner's health and energy level. Light, clear colors indicate good health
and high energy levels. Dark, heavy colors indicate disease , The color of
death is black.

32
 The Energy Theory

Minute after minute, hour after hour, day after day we arc losing energy
as our attention is caught by continuous external objects and activities, as
we move our bodies in inefficient ways, or as we use energy in continuous
mental activities. In time, through this constant loss of energy, we grow
weak and are unable to fight off invasion by germs and other harmful
disease-causing agents. Illness drains the body of energy, and without
energy, cells and tissues stop regenerating and shrivel and die. So weak¬
ness is the first step toward disease, [f we have no weakness, then it will be
impossible to contract a mild illness, and if we never have a mild illness,
then a serious disease will never develop. Of course we also acquire vital
energy too, through food, air, and cosmic radiation. But as we grow older,
we tend to use more energy than we take in, and this empties our store of
energy until a final loss of energy results in death.
Then there is the matter of energy imbalance, the importance of which
equals energy loss. Energy imbalance among the organs (functionally
interlocked like clockwork) is another source of illness. The energy level
within an organ is determined by the vigor and regularity of its pulsations.
The normal heart rate is 72-78 beats per minute, If this rate reaches or
exceeds 80 beats/minute, a fever or high energy is indicated. The normal
pulsation rate of one kidney is 36 pulsations per minute, and because we
have two kidneys, the total rate is 72 pulsations/minute, The heart and
kidneys are therefore balanced with respect to each other. Now if the
person owning these organs takes diuretic pills, that person is forcing more
pulsations into the kidneys. What happens to the heart? The heart, in order
to maintain balance, pumps faster, and this results in high blood pressure
and increased blood flow to the kidneys. Since the kidneys filter urine out
of blood, more blood means more work for the kidneys. In taking the
diuretic pills, that person has created a vicious cycle between his heart and
kidneys. How would this affect the rest of the body? If one cogwheel of an
intricate clockwork speeds up, the other cogwheels must also speed up,
otherwise all the springs and wheels will jam and bring all activity to a stop.
Thus we expose ourselves to grave dangers.
To be totally free of disease, however, does not guarantee a state of
physical immortality, for the body must be able to accommodate the influx
of additional energy which in the end will transform it into a vehicle
unconditioned by space and time.
How can we avoid energy toss and imbalance and their aftereffects and
still be able to transform our bodies? Let us examine some methods that
may fulfill these conditions.

33
 The Energy Theory

The first is restful sleep. Normally, the human ‘"battery' * recharges itself
every night when you sleep. After the day’s activities, thoughts, and
concentrations have depleted most of your energy, you will feet drowsy
and fall asleep, so that your body can recharge itself. Sleep relaxes the
meridianal points of entry and exit and allows the energy of the universe to
enter all the acupuncture points, travel through all the meridians (to be
discussed later), and reach and recharge every cell in your body. The next
morning when you awaken, your battery is recharged and your energy level
is high again. Like the battery and generator in a car, the human battery
recharges automatically—if everything is functioning as it should be. If
everything functions excellently, everything takes care of itself and you do
not have to do anything. But when you do not sleep well, the natural
processes are blocked. Then what do you do?
Another alternative can be acupuncture. Since energy supports alt vital
functions associated with the body, adjusting that energy with acupuncture
regulates those functions supported by that energy. This is achieved be¬
cause of the antenna-like qualities of the acupuncture needles, which serve
to bring more energy into the body and make efficient use of its beneficial
properties. (An alternate form of acupuncture, called acupressure because
hands are used instead of needles, can be used to achieve similar results.)
But acupuncture has a limited range of use. It is effective only when the
problem is a lack of energy; any problem related to cell structure or liquids
will prove acupuncture useless.
Another alternative, external exercises, would not be the proper solu¬
tion. As explained before, external exercises hasten the aging process and
energy depletion, and they offer no means for recovering the energy lost.
Only the three categories of Internal Exercises meet the dual require¬
ments of preservation and transformation. Through the Internal Exercises,
diseases of the body can be eliminated by readjusting the energy imbalance
that is the unseen cause of the apparent dysfunction, and self-healing,
which is the natural result of doing these exercises on a regular basis, is
guaranteed. The ways the Internal Exercises preserve the internal organs to
preserve health and youth will gradually unfold in the following chapters,
as well as the ways the Internal Exercises generate and utilize the higher
order of energy to awaken the spiritual center of the body. By learning
the Internal Energizing Exercises we are thus able to gain control over the
vast energy upon which life depends. We can then use this energy to heal
ourselves as well as others, and insure our continuing health and spiritual
growth.

34
 The Circulation Theory

The circulatory system of the human anatomy is in many respects a

transportation system. Oxygen fixated upon red blood cells in the lungs is
transported in the bloodstream to every cell in the body. The wastes
eliminated by cells are conveyed through the bloodstream to the excretory
system, which excretes the wastes but saves the blood cells for further
utilization. Nutrients are also conveyed from the intestine to the cells
through the bloodstream.
When circulation of the blood is impeded, the body is besieged by
problems. Upon the delay of nutrients or oxygen, cells die from the lack of
sustenance. Upon the impediment of blood flow, efficiency of cellular
waste elimination is greatly reduced. And upon the accumulation of waste
matter due to cellular dysfunction, health problems develop.
This would lead some people to conclude that increasing the rate of
circulation will decrease the chances of problems developing inside the
body, The method that comes to most people's minds as appropriate for
 The Circulation Theory

accelerating the circulation is exercise—external exercise. Accelerating

the circulation through the acceleration of the heart by external exercise
seems logical, when one brings into mind two widely known facts; blood
vessels are connected to the heart, and the rate of blood flow is synchro¬
nized with the heart rate.
Consequently, an ideal heart rate during exercise was determined for
different chronological ages. Anyone can determine his or her ideal heart
rate by applying the following equation:

220 beats/minute-Number of years (age)=maximum heart rate

The maximum heart rate for a person at forty years of age would be 180
beatsfrninute (or beats per minute). This is the ideal rate. If that person were
to elevate his or her current rate to 80% of the ideal rate during exercise,
then that person will be in the normal category. The rates achieved by
normal people of different ages are as follows;

Table 1. Maximum Heart Rates Duiing Exercise

Age Beats!minute

20 160
30 156
40 144
50 136
60 128
70 120
80 112

According to the above table, the capacity of the heart deteriorates as age
increases. The deterioration increases until the heart ceases to function.
Many exercise books advise that one should try to meet the rates
specified in Table 1 for a certain length of lime—one hour weekly or
more—to maintain good health.
But does forcing the heart to increase its rate really improve the circula¬
tion and benefit the heart?
Not necessarily. In the hospital one often sees a patient who suffers from
both poor circulation and very high heart rates. Although this person lies in
bed with cold hands and feet, his heart beats continuously at 160 beats per

36
 The Circulation Theory

minute. These inconsistencies can be explained by the fact that circulation

does not depend entirely upon the heart rate, for it is also dependent upon
the blood vessels. Artery disease, injury, stress, strain, tension, etc, can
block the blood vessel and cause the blood supply to diminish, The body,
equipped with fail-safe mechanisms, will respond to the obstruction of the
blood vessel by accelerating the heart. However, the supply of blood will
remain in a diminished state as the cause of the problem—the blockage—
still remains. Not only does the circulation problem remain unresolved, but
the heart also is exhausted. At this point we may ask, "If backup efforts to
correct poor circulation through heightened heart activity fail, how can
further punishment of the heart through exercise be effective?"
Furthermore, the heart also suffers from imbalances in nervous stimula¬
tion. The heart is controlled by the the vagus nerve, which lowers the heart
rate, and the sympathetic nervous system, which increases the heart rate.
The vagus nerve originates in the hindbrain and the sympathetic nervous
system originates in the spinal cord. Due to the control of the nerves, the
heart pumps involuntarily and continuously from the moment it appears
two weeks after conception to the moment death is officially announced*
Throughout its lifetime the heart is stimulated more by the sympathetic
nervous system than by the vagus nerve; Anger, smoking, coffee drinking,
ball-game watching, horror-movie watching, lovemaking, stair climbing,
etc. are common causes of the exhaustion of the heart in that they accelerate
the heart rate through stimulation of the sympathetic nervous system, ff
exercise is added to the burdens of the heart, its chances of resting and
assimilating nutrients necessary to its tissues are greatly diminished, Then
it will fail.
So a better method of improving circulation without adding more burden
to the heart is needed.
The Internal Exercises are more than qualified for meeting these needs,
as they give total consideration to all factors involved in any ailment. The
objective of the many Internal Exercises is different from that of the regular
exercises; their main purpose is to relax the entire body so that the afflicted
part can receive nourishment and heal itself. Heart exhaustion can be
prevented by the utilization of certain Internal Heart Exercises to train or
direct the brain to stimulate the vagus nerve (originating in the brain) to
lower the heart rate. Local circulation can be improved through utilization
of, for example, the Crane Exercise without affecting the heart,
In addition, stress, strain, tension, and hypertension can be relieved
through the practice of Meridian Meditation and Crane Exercise (wisdom

37
 The Circulation Theory

of the Crane), etc*

Within the past seventeen years in the San Francisco Bay Area, 863
people from my audience have sought help for heart problems and circula¬
tory problems. Their ages ranged from 35 years to 93 years* There were,
however, two people who were in their 20"s. All of them began practicing
Tao of Revitalization instead of * "cardiovascular exercises”* These were
the results: 761 individuals led completely healthy lives; 72 individuals did
very well after combining their practice with light dosages of medications
prescribed by physicians; 27 individuals remained unchanged; I indi¬
vidual, a 93-year old lady* died from an accidental fail; another individual,
a 56-year old man, died after having two surgeries w ithin five months; and
another individual, a 72-year old man, died from a stroke after a family
argument
Many others throughout the world devoutly believe in the Internal
Exercises and that they are the best answers for the problems or potential
problems of the cardiovascular system.

38
 4

The Seven Glands

Theory

The ancient Taoists understood that the human body could not exist
unless there was a continuous supply of energy coming into the tissues and
organs. They realized that health existed when the energy within the body
was balanced and that disease occurred when there was a state of energy
depletion or weakness. We receive much of the energy we need from the
food we eat and in the air we breathe. However, the body, much like an
expensive automobile, must be finely tuned if it is to run properly and
utilize this energy to its maximum level. Through the centuries, the seven
glands within the body have been understood to be energy centers, re¬
sponsible for regulating the flow of energy within the various systems in the
body. The seven glands, in ascending order within the body, are as follows:
L The sexual glands—the prostate and testes in the male and the
ovaries, uterus, vagina, and breasts in the female—are responsible
for hormone secretions, sexual energy and response, and reproduc¬
tion. The sexual gland is called the4 ‘stove*5 because it is the “fire’1 or
 The Seven Glands Theory

energy producer for die other six glands. It is called the House of
Essence.
2. The adrenal glands—situated on the kidneys—support the func¬
tions of the kidneys, bones, hone marrow, and spine. (The drug
cortisone destroys the adrenal glands, causing anemia and bone
weakening.) The adrenal gland is called the House of Water.
3. The pancreas gland* also called the House of Transcendence,
helps maintain control over the entire digestive system, including
blood sugar levels and body temperature. If the pancreas is weak and
begins to leak its secretions (insulin) into the bloodstream, it will
neutralize the blood sugar and cause hypoglycemia, or low blood
sugar. A person will then crave food and sweets, which get into the
bloodstream, stimulate the pancreas, and cause a further drop in the
blood sugar level. After this first stage, diabetes (or hyperglycemia)
may follow. Then the pancreas slowly deteriorates. Diabetes causes a
person to be dependent on insulin injections, which, white neutraliz¬
ing the sugar in the blood, do nothing to activate the digestive system.
Also, hyperglycemia causes the blood to become thick and heavy,
which in turn causes the circulation to become very poor. Then the
heart must work harder (people with diabetes usually also have heart
problems). Additionally, because all seven glands are inter¬
connected, an improperly functioning pancreas causes the adrenal
glands to go out of balance. This imbalance in turn affects the sex
glands and kidneys.
4. The thymus gland governs the heart and circulatory system, its
condition can be ascertained by pressing a point midway between the
two nipples, If the point is tender, the thymus is not functioning
normally and circulation will be abnormal. This gland is also called
the House of Heart.
5. The thyroid gland, which maintains the metabolism of the cells in
the body, governs growth. It is also associated with the respiratory
system. The gland is called the House of Growth.
6. The pituitary gland, or House of Intelligence, governs memory,
wisdom, intelligence, and thought. It is located at the base of the
skull P in the center of what appears to be a small hole or indentation.
7. The pineal gland, or the House of Spirit, directly affects the other

40
 The Seven Glands Theory

glands through its secretions. Located at the level of the third eye, in
the center of the head, it is the psychic and spiritual center of our
body. Only human beings have this gland; only human beings
worship God and have the desire and need to do so. Intuition and
conscience are associated with this gland.

41
 The Seven Glands Theory

These seven glands may be visualized as vessels that are attached to one
another by a series of arteries or tubes. Each vessel (gland) is dependent
upon all the others for its supply of liquid (energy). If vessel A (the sexual
glands) is supplied with liquid, this fluid will slowly disperse through the
arteries to the remaining six vessels. Similarly, if vessel C (the pancreas)
were to be drained excessively of its fluid (through a leak of some son),
each of the other vessels would give up a portion of their supply to
reestablish an equilibrium within the system. This is similar to how energy
flows within our bodies.
(The modem anatomical term for the seven glands is endocrines. Endo¬
crinology is a relatively new branch in medical science, and much remains
to be discovered by modem scientists. Yet, the ancients have already
furnished with a great deal of information about the structure, nature,
and purpose of the endocrine system and the immune system.)
A state of weakness or susceptibility to disease arises when one system,
or in this case a gland, is for some reason deprived of energy. Our task
becomes then one of not only reestablishing the balanced flow of energy to
overcome this weakness, but of also stimulating the flow of energy, so that
we raise the level of energy within our bodies to its maximum.
Balancing and raising the energy to its proper level through the Seven
Glands System with the Internal Exercises is the Taoist way of strengthen¬
ing the immune system. Through this method, we can then reverse our
existing weakness and heat ourselves, as well as utilize the higher order of
energy to open up our spiritual centers. And it is said that if one has strong
sexual glands, one may never grow old.
Dr Alexis Carrel, a Nobel prize winner, stated that the glands system
was a “wheel of life'1. If the wheel of life turned smoothly, problems
would not arise or interfere with the cellular processes, which were perpet¬
ual. Dr. Carrel, from his extensive experimentations, concluded that every
Cell was originally immortal. It was immortal if it were not poisoned by
polluted air, lack of oxygen, polluted food, and too much acid in the body.
(As acid can destroy even stainless steel, it ls not hard to imagine its effects
on our bodies. Acids accumulate in our bodies when we eat sweets, as they
tum into acids in our bodies. Also, a great deal of acid—enough to last
through five hours of active digestive activity—must be produced to digest
red meat—especially barbecued meat.) Human beings die because of
improper care and poisonings.
Therefore, detoxification is the key to longevity, and Internal Exercises
are the keys to strong glandular systems that support detoxification.

42
 The Seven Glands Theory

The sexual glands form the base of the glandular complex, and they
support each other in an ascending order. If the first six glands are not filled
to their capacity, then the seventh or spiritual house will not be filled either.
We may quickly realize that if one were to surgically remove one of the
glandular systems, there would be a permanent depletion or disequilibrium
within the body. This is why, within the Taoist system of disease preven¬
tion, all available routes are explored before surgery is performed, espe¬
cially if it involves the sexual glands (hysterectomy or prostatectomy), as
these comprise the basic foundation that supports all the rest, (In Western
medicine, the seven glands are viewed as individual and independent, and
are therefore separable. In Taoism, cutting out a gland is viewed as a crime,
since doing so would throw the entire body out of balance and open a
Pandora's box of health problems. Furthermore, cutting out a part of the
body when it is inflamed is like removing a fire detector because one does
not like to hear it ring every time there is a fire. The tonsils, the front line of
defense for our bodies, are just such a warning system. Because they are
attacked by germs first and become inflamed, they are surgically removed,
permanently terminating their services as warning systems,) In such a case
as the removal of a gland, however, the Internal Exercises would still be
important in providing a continued supply of energy and hormones to the
body, to prevent the body from weakening further.
The specific Internal Exercises for these purposes would be the Deer
Exercise, Dragon Exercise, and one of the Twelve Zodiac Exercises. The
Deer Exercise serves to build up the sexual energy (“fire”) which then
supplies the rest of the glands and body with energy (heat). The Dragon
Exercise serves to alleviate imbalanced functioning of these glands. The
Zodiac Exercise serves to recharge these glands with the electrical energy
of the universe, or electromagnetism.

43
The Seven Glands Theory

Illustration 1. The Deer.

44
 5

The Nerve Theory

The brain, spinal cord, and nerves are all important pans of the nervous
system. According toTaoist theory, many people develop nerve weakness¬
es because of toxins in their environment and in their food. These toxins
accumulate in the liver and the nerves, placing an unnecessary stress on
them. This strain weakens the nerves and causes mental imbalance and
mental illness, including depression and nervous breakdown. Psychiatric
or psychological treatments are not employed by Taoists because they
attribute all mental imbalances to nerve weakness, which is a physical
imbalance. Taoists believe that once the nervous system is strengthened
with the Twelve Nerve Exercises, Crane, Deer and Turtle Exercises, and
Liver Exercise, the psychological disturbances will be relieved.
 The Nerve Theory

Illustration 2. The Turtle.

46
 PART II

LIVING
WITH THE
WHOLE BODY
 6

The Internal Exercises

The Internal Exercises were arrived at by ancient Taoists through careful

study and application of the physical laws of nature and the natural
principles of healing. Their conformity to these physical taws—the same
laws that govern the human body—confer upon the Internal Exercises the
special power to coax the diseased bodily parts back to its natural order, to
health. When combined the Internal Exercises make up a wonderful
self-healing system that suits every individual's healing needs. When
followed daily, they promote not only freedom from disease and pain, but
also a wonderful sense of well-being that springs from the heart of the
individual. They represent a step which any conscientious person can
easily take toward a transformation of the body from the material to the
eternal. The Taoists recognized that not everyone would undergo such a
transformation during their existing lifetime. However, they emphasized
that one still needed to follow these exercises on a daily basis so that one
could at the very least obtain perfect health and happiness during one's
 The Internal Exercises

lifetime. They felt that each man and woman had the right to live a life free
of physical pain, mental disharmony, and spiritual selflessness. At a time
when most people can only look forward to growing old with a sense of
trepidation, this system of Internal Exercises represents an exciting turning
point,
Stress—environmental, social, and internal—breeds fear and disease*
Presently, growing old conjures up images of high blood pressure, arte¬
riosclerosis, embolisms, cancers, and diseases of all imaginable types*
Until recently, westerners have been given few alternatives for dealing
with these stresses* We have allowed our bodies and minds to weaken with
only cursory hopes of slowing the aging process and preventing disease for
a time* However, the main emphasis of the Internal Exercises is on
strengthening our bodies and minds. They aim to tone all the internal
systems, including the emotional and the spiritual. By performing these
simple exercises on a daily basis, we can look forward to growing old with
a sense of ease and excitement, know ing we carry with us from year to year
an inner sense of vitality and alertness which comes only from living a life
free from the anxiety of future illnesses and the weakness due to present
diseases. Only when we have developed this sense of freedom and this
inner vitality will we be able to create a fertile ground upon which our true
spiritual nature can unfold. And only then can we attempt to reach out for
the transformation of our material bodies into the eternal.
A state of harmony brings with it a feeling that there is no good or bad,
positive or negative, Yin or Yang, disease or fear* When a shoulder heals,
one often has to be reminded that at one time it suffered great pain* When
one reaches this point, it is easy to stop practicing all exercises* Thus one
may inadvertently fall back into weakness and disease* One needs, then, an
outer sense of discipline at first to continue to pursue this, as is necessary in
any endeavor. I hope, however, that an inner sense of discipline will
develop within the practitioner to carry him or her forward on a continual
movement of interest. This movement arises from the understanding,
growth, and feeling of wellness that comes from following these exercises.
The Internal Exercises are easily performed, require no strenuous activ¬
ity, and do not require a great deal of time to perform. They are a gift to
the world from the ancient Taoists, and when used wisely and with a feeling
of appreciation, will be well worth the time and energy invested in practic¬
ing them. They have been developed around natural laws of healing, and
therefore one need not be in a hurry to “master” them. Take your time in
developing a feeling for each exercise and you will be rewarded with ample

50
 The Internal Exercises

treasures.
The proper use of imagination plays an important part in some of the
Internal Exercises. It has been recognized for centuries that a thought is as
much a reality as a material object, and in fact, that they are one and the
same. They are both forms of energy, the distinguishing difference being
that they exist at different frequencies and wave lengths of vibration.
Imagination is used, in some cases, to bring together the mind and the body
so that they function as a unit. By using our imagination, we may begin to
explore our minds and bodies through the Internal Exercises, and in time
we will discover extraordinary levels of health existing within us.
The ancient progression set down centuries ago for practicing the Inter¬
nal Energizing Exercises will be closely followed. One begins with the
Five Animal Exercises, the Eight Directional Exercises and the Twelve
Zodiac Exercises, and proceeds with the other exercises which work to heal
the internal and external systems of the body. Once these initial exercises
are mastered, one goes on to the meditative and breathing techniques. The
special prescriptions for healing may be used whenever necessary. One
may achieve proficiency and freedom from many previous weaknesses and
diseases within three to six months after beginning to practice the initial
exercises. Proficiency in the meditative and breathing techniques may take
longer. Benefits accrue throughout the process however, and this allows us
to observe their movement from time to time. We hope the growing sense
of vitality and wellness which you feel upon following these exercises will
be sufficient to keep you on the path toward physical, mental, and spiritual
enrichment

FIVE ELEMENT THEORY

The ancient Taoists, by observing and contemplating the workings of the

universe, devised a theory to explain the balance of the complimentary and
antagonistic units of which it is composed. The characteristics and rela¬
tionships of these dynamic units are explained in the Five Element
Theory.
In this theory, the life force in all of its myriad manifestations comes into
and goes out of existence through the interplay of five elements: fire, earth,
metal, water, and wood. This five-element model is unique to Taoism,

51
 The Internal Exercises

because ancient Western and Indian philosophy used a four-element

model, which consists of the elements earth, air, water, and fire. In
Taoism, air is included in the concept of fire, for without air, fire would not
bum.
There are two cycles that illustrate the interaction between these ele*
ments. In the first cycle—the cycle of generation—each element generates
or produces the succeeding element: wood produces fire, fire produces
earth, earth produces metal, metal produces water, water produces wood—
the cycle begins again. In the second cycle—the cycle of destruction—
each dement destroys or absorbs the succeeding element: fire destroys
metal, metal destroys wood, wood absorbs water, water absorbs fire, fire
destroys metal—the cycle begins again.

Figure 3. Cycle of Generation. Figure 4. Cycle of Destruction.

Because the universe maintains balance through the interplay of the five
elements, our bodies, a microcosm of the universe, are thought to achieve
mental and physical harmony in the same way. Energy flows through the
body via the meridians and their respective organs and bowels in well^
defined cycles. The cycles depicting the flow' of energy within the body
mirror the two cycles which depict the interaction between the five de¬
ments. Taoism identifies each of the viscera with one of the dements in the
following manner:

52
 The Internal Exercises

Table 2. The Elements as Assigned to the Organs and Bowels,

Fire—heart Metal—lungs
small intestine large intestine
Triple Heater skin
(endocrines)
Heart Constrictor Water—kidneys
(blood vessels) bladder
bones

Earth—spl een -pancreas Wood—liver

stomach gallbladder
muscle nerves

Identifying each of the organs with its respective dement in the First
cycle results in: the heart (fire) supporting the spleen-pancreas (earth), the
spleen-pancreas (earth) supporting the lungs (metal), the lungs (metal)
supporting the kidneys (water), the kidneys (water) supporting the liver
(wood), and the liver (wood) supporting the heart (fire). The bowels also
follow the same cycle: the small intestine (fire) supports the stomach
(earth), the stomach (earth) supports the large intestine (metal), the large
intestine (metal) supports the bladder (water), and the bladder (water)
supports the gallbladder (wood).
If the energy within an organ is not balanced, that organ, rather than
being able to effectively support the organ succeeding it on the meridian
circuit, will adversely affect, or will be adversely affected by, another
organ. This pattern has been depicted in the second cycle of interaction
between the elements in which each element destroys or absorbs the other.
Thus, when the energy within the heart (fire) is imbalanced, tt (heart, fire)
will adversely affect the lungs (metal); the lungs (metal) will adversely
affect the liver (wood); the liver (wood), the spleen-pancreas (earth); the
spleen-pancreas (earth), the kidneys (water); and the kidneys (water), the
heart (fire). This pattern also applies to the bowels: imbalanced energy
within the small intestine (fire) will cause it to adversely affect the large
intestine (metal); the large intestine (metal), the gallbladder (wood); the
gallbladder (wood), the stomach (earth); the stomach (earth), the bladder
(water); and the bladder (water), the small intestine (fire).
In showing that the cyclic interaction between the organs and bowels is

53
 The Internal Exercises

identical to the interaction between the elements, the Taoists not only
provided a means by which the sayings, "That w hich is above is the same
as that which is below" and "The microcosm reflects the macrocosm,"
can be realized and understood, but they also provided a means whereby
the interaction of energy between the organs and bowels can be accepted as
fact, in that the basis for that interaction is founded upon the very same
logic w hereby the interaction of the five elements is instinctively realized to
be true.

THE FIVE ANIMAL EXERCISES

Taoists modeled five exercises after five animals whose movements

were proven effective for the healing of human beings. They were the
dragon, tiger, bear, eagle, and monkey. By imitating their charactenstic
movements human beings can alleviate the imbalanced functioning of their
organs* specifically, the five major organs and their related minor organs.
That is possible because the movements of a particular animal stimulate a
particular five-element organ.
For anyone who is basically healthy, any of the Five Animal Exercises
can be used whenever circumstances permit to maintain a balanced phys¬
ical and emotional state. If a specific problem exists, then one may choose
the exercise that deals with the affected organ group or apply what in
Taoism is called the Mother and Child Law,
The Mother and Child Law , as it applies to the human body, is based
upon the interaction between the five elements. Each element is the
"mother" of the succeeding element and, at the same time, the "child" of
the dement that precedes it in the cycle depicting the flow of energy
throughout the elements. For instance, earth is the mother of metal and also
the child of fire.
As energy circulates throughout the body, it passes through each organ
and bowel in a well-defined cycle. Each organ or bowel is the 1' mother" of
the organ or bowel succeeding it on the circuit; this phenomenon is based
on the Five Element Theory For example , the lungs support the kidne>s
and therefore the lungs are said to be the ' mother" of the kidneys. If the
energy w ithin the kidneys (child) is deficient, stimulating the energy within
the lungs (mother) with the Eagle Exercise results in an automatic increase

54
 The internal Exercises

of energy m the kidneys, according to the Mother and Child Law, Here,
one is treating two organs with one exercise. By consulting the diagram of
influences (figures 3 and 4) and Table 2, an exercise or a group of exercises
can be selected to suit any need.
Jn addition to healing and balancing the organs, these exercises also
effectively remove tension, stress, anger, and anxiety. According to Taoist
theories, stress and tension are the most corrosive enemies of health,
Taoists believe that all health problems can be traced to stress and tension,
because, even with the best foods and medications, stress and tension can
so restrict the functions of the organs that none of the nutrients necessary
for cell repair, regeneration, or health can be absorbed.
The proper use of imagination plays an important part in each of the Fi ve
Animal Exercises, It has been recognized for centuries that a thought is as
much a reality as a material object, and in fact, that they are one and the
same. They are both forms of energy. These ancient theories have been
confirmed by the work of Dr. Karl Pribram, a Stanford University neuro¬
surgeon and psychologist. Imagination is used, then, to bring together the
mind and the body so that they function as a unit. Unifying the image of a
particular animal with that of one's body strengthens a person psychologi¬
cally and physically.
When one performs the exercises, one's thoughts must be fixed upon the
image of the animals. The exercise must stop the moment the mind
wanders. Also, the miming of the animals' movements must be executed in
a free flowing manner.
Never overdo one exercise. If one concentrates too much on the Eagle
Exercise (metal), for example, one could decrease the liver function
(wood). If you become too relaxed, the nerves will become dulled. Bui if
the liver is overactive—having an augmented energy level—it could be
calmed by the Eagle Exercise, So, the key word here is balance.

THE DRAGON EXERCISE

For the ancient Chinese, the dragon was a mythical creature which
symbolized the Yang force of the Creative, the dynamic, electrically
charged energy manifested in the thunderstorm * The flying dragon was
always portrayed as being accompanied by rain, winds, clouds, and light-

55
 The Internal Exercises

Illustration 3, The Dragon.

56
 The internal Exercises

ning, The use of its image was reserved for personal use by the emperor,
the Son of Heaven, as the dragon represented supreme wisdom, power,
control, and social effectiveness.
The purpose of the Dragon Exercise is to instill the characteristics of the
dragon into the mind and body of the practitioner. This exercise affects the
mind by helping to overcome feelings of depression, anger, hostility, and
all the anxieties brought on by being overwhelmed by adverse circum¬
stances, for the dragon, flying through the heavens, is above all mundane
concerns.
In some ancient Taoist texts, the Dragon Exercise appeared under other
names. This was a precautionary measure taken to avoid political upheav¬
als. The emperors have forbidden the common people from picturing
themselves as dragons, because they would immediately rise up and
dislodge the prevailing power.
Since the dragon represents the fire element, the physical effect of its
exercise is to bring equilibrium to the heart, blood vessels, and absorption
in the small intestines.

57
 The internal Exercises

Begin the exercise by standing still. Then, take a few deep breaths while
imagining as vividly as possible that you are a dragon with glowing eyes,
open mouth with fangs, glistening emerald stales* curling tail, paws
splayed showing long claws. Then, raising one foot, assume the pose and
character of a dragon. While imagining that your hands are claws, hold one
arm up with claws down and hold the other arm down with claws up. As
this is not a formalized pose, a certain degree of freedom of expression is
allowed within the confines of the image. Hold the pose as long as you can
hold the image without straining. Repeat as many times as you comfortably
can.
The most important aspect of this and all the other exercises is the union
of the body and the mind. If the image fades or the mind wanders during the
pose* stop and begin again. No benefit will be obtained unless the body and
the mind are in union.

THE TIGER EXERCISE

While the dragon symbolizes the emperor, the tiger represents the
general* a military leader with ambition, knowledge, power, and physical
effectiveness and who protects the imperial throne and enforces the wishes
of the emperor.
The tiger corresponds to the the wood element, so the Tiger Exercise
affects the iiver and nerves. The Taoists believe the structure of the nervous
system is like a potted plant which sprouts from the liver.
The Tiger Exercise is useful in overcoming the adverse mental states of
anxiety or hostility, ineffectualness, and lack of ambition. These adverse
mental attitudes are believed to result from metabolic imbalances caused by
liver dysfunction.
This exercise is recommended for healing and detoxifying the liver, to
sooth inflamed nerves, to balance gallbladder functions, and to detoxify the
brain and body cells.
The tiger demonstrates its power in its ability to capture something by
leaping over it and grabbing it The tiger pose is an imitation of this
“leaping over“ movement,
Begin by standing still. Take a few deep breaths while imagining
yourself as a tiger. When the visualization is complete, bend your knees

58
 The Internal Exercises

Figure 6, Tiger Exercise.

slightly and rise up on your toes while reaching up and out until your arms
are straight. Keep the daws down, as if you have reached over and out to
grab something. Maintain this position as long as you can hold the image
without straining the body. Repeat as many times as is comfortable.

THE BEAR EXERCISE

The bear is also a very powerful animal, but it is an animal of leisure as

well. Bears eat well, sleep well, wander about slowly, and are rather lazy
and unaggressive. Bears are left alone and are not teased because they have
the strength, courage, and prowess to deal with any potential adversary.
The bear represents those who have attained a high degree of physical and
material comfort. They can be successful business executives sitting be¬
hind large desks.

59
 The Internal Exercises

Fhe Bear Exercise is recommended to aid the thought processes, to Lisd

conceptualization, and to instill decisiveness into decision making.
The bear is associated with the earth element, and so this exercise affects
the enzyme production of the spleen-pancreas and the functioning of the
stomach muscle. This exercise is therefore recommended for had diges¬
tion, hyper- and hypoglycemia, and diabetes
The power and strength of the bear becomes evident when it stands and
walks on its hind legs. In this position, the most prominent physical feature
of the bear also becomes obvious—its stomach, which protrudes outward
and prevents the bear from walking straight.

Figure 7, Bear Exercise.

Begin this exercise by standing still. Take a few deep breaths while
visualizing yourself as a bear. Then with legs stiff, stomach pushed out.
arms sloping out in front, walk slowly forward. As you do this, you will
feel the movement of your abdomen and (he stimulation of the area of the
spleen-pancreas.
Continue walking this way as lone as the image remains fixed in your
mind. Repeat as many times as is convenient.

60
 The Internal Exercises

THE EAGLE EXERCISE

To the ancient Taoists the flying eagle represented the spin! because of
its god-like qualities—silence, serenity, and invisibility. The eagle is also an
accomplished hunter It soars effortlessly to great heights, and its sharp
eyes are alert to all details of the landscape below. The eagle manifests its
attributes of intelligence, alertness, and ease when it hunts.
The eagle is associated with the metal element, so the Eagle Exercise
stimulates the lungs, skin, and the large intestine.
This exercise is useful in overcoming melancholy, forlomness, and
depression, which can result from or cause lung problems, (It is no
coincidence that so many of the romantic poets and writers of Western
literature suffered from tuberculosis.) This exercise is recommended for
the treatment of emphysema, asthma, as well as skin problems {Taoists
consider the skin to be the 1 ‘third lung1).

Figure 8 Eagle Exercise,

61
 The Internal Exercises

Outstretched wings effortlessly holding the eagle aloft mark the eagle.
The reader should also remember that, when it is flying, the eagle’s eyes
are open and see everything.
Begin the Eagle Exercise by standing still. Take a few deep breaths while
imagining yourself an eagle.
When the visualization is complete, begin to walk slowly with your arms
held out to the side in a slant, or with your hands gently clasped behind you.
As you walk, imagine you are an eagle, effortlessly floating through the
blue sky, untouchable, divine. Your body should be very relaxed, but your
mind and eyes should be very alert, noticing everything without focusing
on any one thing in particular.
Continue the exercise as long as the mind does not wander. If it does,
stop and begin again. Though this exercise can be performed anytime,
anywhere, it is especially effective if done outdoors, after the evening
meal.

THE MONKEY EXERCISE

To the ancient Taoists the monkey (or ape) epitomized boundless activ-
ity, curiosity, and free will. The monkey is constantly active, whether on
the ground, swinging in the trees, or leaping playfully about, uninhibited
by any cultural conventions.
The monkey is associated with the water element, so the Monkey
Exercise stimulates the functions of the kidneys and bladder. This exercise
is recommended for those feeling confined or restricted by circumstances
in which there is a lack of freedom. To the Taoist will power resides in the
kidneys. The Monkey Exercise is also recommended for any problems
involving the kidneys, bladder, and urinary tract.
As the embodiment of free will, the monkey inspires an exercise that is
free-style in the broadest sense. This exercise is best done in private as the
presence of others might be inhibiting.
Begin by standing or sitting. Take a few deep breaths while imagining
yourself as a monkey. When the visualization is complete, kick off your
shoes, throw off your clothes, and begin to act like a little monkey. Sit on
the floor, crouch in a chair, leap about, bounce up and down, hang upside
down or by one arm, whatever is physically possible to do without strain or
exertion.

62
 The Internal Exercises

Figure 9, Monkey Exercise,

This exercise is completely free-style; all the movements and actions

should act out impulses and whims as they occur to you. Monkeys also rub
and scratch themselves a great deal. You may do this also, especially in the
area of the kidneys,

EIGHT DIRECTIONAL EXERCISES

Alt the elements of the universe occupy space and are therefore direc¬
tional. Since we are a part of the universe, we are influenced by space and
are therefore directional also. Directionality arises wherever electric forces
are present, and electric forces are everywhere because they are a property
of atoms. The electric forces are the means whereby two magnets, for
example, are drawn together or repelled apart. These forces are also the
means whereby a weak magnet is made more powerful. This “recharging''
of electrical forces involves correct orientation of a body, or “rechargee",
with respect to the “recharger”, For example, the north pole of a magnet
must be placed against the south pole of another magnet in order for
magnetic induction to take place. In magnets, as in other substances,

63
 The Internal Exercises

4 recharging7 5 is actually a re-ordering of atoms or groups of atoms so that

electrical energies are heightened.
It was after repeated experiments on the energizing properties of direc¬
tionality that the Taoists developed eight directional exercises for energiz¬
ing mankind. The exercises involve the execution of correct actions in
correct directions. The forms of these exercises were modeled after the
eight trigrams of the Pa-Kua and were called Eight Brocade Pieces. (The
word 14brocade'" was used to express its preciousness to generations of
people. ) These exercises can also be called The Eight Directional Exercises
or Eight Energizing Exercises.
Before you do these exercises, use a compass to determine the northern
direction of the magnetic pole in your area (it is indicated as north by your
compass), not the northern Pole of the earth’s axis of rotation. Use this
direction as a point of reference when doing the exercises.
The exercises are as follows:

For the Northwestern Exercise, orient the front of

the body toward the northwest. Stand with the feet
Northwest shoulder-width apart. Point the toes inward. This
takes the pressure off the nerve endings in your
heels and prevents imbalance in pressure. Now
pretend you are lifting a barbell of medium weight
(to prevent too much straining). While keeping

Figure 10. Northwestern Exercise,

64
 The haemal Exercises

the legs straight, bend down to pick up an imagi¬

nary barbell, Lift the barbell to waist level. Then
lift the barbell as high as possible above your
head. Really visualize that you are lifting a bar¬
bell, Then reverse this procedure. Do the exercise
as many times as you wish. This exercise helps
increase strength and benefits the lungs and large
intestine.

For the Northern Exercise, have your torso

oriented in the northerly direction. Spread the feet
North wide apart. Pretend you are shooting an arrow
from a bow. Shoot to your right and shoot to your
left. Your head, arms, and torso change positions,
but your feet remain stationary. Really visualize
that you are pulling a taut bowstring and shooting
an arrow. Do this exercise as many times as you
wish. This exercise is good for the lungs, kidneys,
large intestine, bladder, skin, and bones.

Figure 11. Northern Exercise,

65
 Tht / mj> r^;. Extrxistf

Facing northeast. tend dossn ana touch the toes

with s our fingertips Keep the legs straight and
tend at the waist and pets is as much as possible
Then imagine that sou are a mountain This posi¬
tion mas he held tor as Ions as sou w ish
a. Sl. :m
This
e \ e re i se is g ood to r the s p 1 ee n - p at i c re as, m u sole,
and digestionv

Figure 11 Northeastern F\eraise,

In [he momme, stand under the sunlight and face

east Place \ our feet shouideravidth apart Point
the toes inward and dose sour eves •r 9
Wuh sour*

arms hanging at sour sides, turn the uppt r :\\n to

the ncht and left sides Let s our head turn w :.th the
h. ■

torso, and set the esehalls trace the source of

rads ant heat emitted bx the sun Neser mose s our
■ ir

feet Your mind should follow these

moverrents —-neser let st ss ander Do this as long
as sou like This exercise is good for the nerses,
liver, eyes, gallbladder, and weight reduction
 The Internal Exerciser

Pi g^re 13 Eastern Exercise. figure 14, Southeastern Exercise.

——— Facing southeast, stand with your feet shoulder-

— — width apart. Point your toes inward and raise
Southeast yourself on your tr^es Lower yourself, Do this
seven times as a set If you wish you may do more
sets. Do not Jet your mind wander from your
actions This exercise benefits the nerves, liver,
gallbladder, and heart.

■■ Facing south, rotate your hips as if you had a

1 '■1 hoola-boop around you. You may change the
South direction of rolation. Never let your mind wander
onto other subjects Do this as long as you wish,
This exercise is good for the sexual organs,

67
 The internal Exercises

Figure 15. Southern Exercise. Figure 16. Southwestern Exercise,

—— Facing southwest, pose as if you were about to

“ Fight. Bend the knees slightly. Bend the arms
Southwest slightly and clench the fists. Make your eyes
bulge out with rage. Your mind must be with your
body. Hold this pose as tong as you wish. This
exercise benefits the digestive system, lungs, and
nerves.

—— Facing west, stand with your feet shoulder-width

‘ apart. Point the toes slightly inward. Raise one
West hand up in the air. Then bring the hand down and
raise the other hand. Try to keep your abdomen
still. As you do this your mind should follow these
actions. Do this exercise as many times as you
like, as this exercise helps lower back pain, shoul¬
der pain, kidney problems, and spinal problems.

68
 The Internal Exercises

Figure 17.
Western Exercise.

These exercises are extremely versatile as they can be done anywhere,

anytime. In two minutes* a homemaker* an executive* soldier, athlete, or
anyone else can energize their tired bodies and minds. When the body is
energized* business problems are solved easily* durability of the body is
increased—anything is simplified.

TWELVE ZODIAC EXERCISES

Life is to live, and living is a function. This function is described by a

Taoist formula* which is as follows:

69
 The Internal Exercises

Let f = function
o = organ
e = energy

f=o+e

In order to function, both organ and energy must be present* An organ

without energy is dead, Pure energy without an organ is a ghost. Life will
be meaningful—have a function—only when organ and energy are
together* Apart from the many methods of harnessing and utilizing energy
to balance the organ systems, Taoists have also created methods for
maintaining the energy balance of specific organs* These involve the usage
of time as measured by the biorhythmic clock to adjust imbalances by either
dispersing (weakening) energy or toning (strengthening) energy*
Biorhythni^often referred to as the biological clock—is the regulation
of the flow of energy within the body in relation to both solar and lunar time
measurement. The word “biorhythm” encompasses alt those concepts that
denote the natural, inherent pulse underlying all functional aspects of life*
In many ways this rhythm is taken for granted because being aware of it
would, in a sense, be the same as being constantly aware of the rhythmical
basis of one’s own breathing. Because it has such a subtle and elusive
nature, biorhythm is best exemplified when it is disrupted*
Jet fatigue—the consequence of suddenly traveling from one time zone
to another—is a perfect example of how the body’s natural rhythm is
disrupted as a result of long-distance travel in a short period of time* It is
sometimes difficult to conceive of the body functioning on a strict time
schedule until one is abruptly placed in an environment regulated by a
different schedule. The stress of having to readjust to an environment in
relation to time makes one intensely aware of how rigidly scheduled the
bodily functions are.
Taoists, after observing the circulation of energy throughout the body,
formulated biorhythm cycles that precisely account for the energy flow
along the meridian circuit during every second of the day* It was discovered
that each of the main meridians has two-hour periods, called “watches”,
during which energy has a maximum intensity of circulation. For example,
between 9 and 11 a.mu, energy is at its peak in the spleen-pancreas
meridian. It is during this time interval that the spleen-pancreas works the
hardest* Between 11 a*m. and 1 p*m., when the energy activates the heart

70
 The Intermil Exercises

meridian, it is simultaneously at a minimum intensify in the spleen*

pancreas meridian. There are twelve “watches*1 in a day, and they corre¬
spond to the twelve houses of the Zodiac, The following table lists the
“watches1* and the hours during which energy reaches its peak in each of
the organs and bowels and their respective meridians.

Table 3, Biorhythm Cycles,

1-3 A M. Liver
3-5 A M. Lung
5-7 A,M. Large Intestine
7-9 A.M> Stomach
9-11 A.M. Spleen-Pancreas
11-1 F,M, | Heart
1-3 P.M. Small Intestine
3-5 P,M, Bladder
5-7 P,M. Kidney
7-9 P.M. Heart Constrictor
9-11 P.M, Triple Heater
11-1 A.M. Gallbladder

Utilizing the biorhythm table will prove to be especially beneficial in

pinpointing the specific organic causes of discomfort and balancing the
energy level of that organ through the application of exercises that will
either disperse or intromit energy, according to the needs of the organ. For
example, if insomnia causes you to wake up between l and 3 o’clock in the
morning regularly, a look at the table will tell you that the cause of the
insomnia is a disorderly liver or nervous system. The aftereffects of
insomnia—poor performance at work, tiredness, feeling of guilt, etc.—
can be eliminated by applying the exercise appropriated for the 1 to 3
o'clock time interval. If you are constipated, the cause can be traced to
untimely bowel movements. The recommended and biorhythmically de¬
termined time for bowel movements is from 5 to 7 o'clock in the morning.
If you follow this schedule for bowel movements, you will not have to
suffer from drugs, enemas, etc.

71
 The Interml Exercises

The exercises for these and other problems are called Twelve Zodiac
Exercises, and they are listed in the order of the Mwatches” they corre¬
spond to. They are;

Watch A (1-3 a.m,) If ever you are awake during this time interval,
you might want to sit with your legs crossed and
try to see the tip of your nose* Drop your eyelids
halfway to do this. Repeated attempts will enable
you to see the tip of your nose, Also wrap the
ringers around the thumb to make a closed fist and
rest the fists on your knees* (Closing the fist
retains the energy emitted from the fingers.)
Breathe deeply and relax. Do this exercise for 5 to
30 minutes—the length of time is determined by*
you.

Figure 18* Watch A.

72
 The Internal Exercises

Watch B (3-5 a.m.) If ever you are awake during this time interval, sit
with your legs crossed or in a position most com¬
fortable to you. Close your eyes halfway and look
at your nose. Do this as you hold your head by
lacing your fingers behind the head and support¬
ing with your palms. Then click your teeth. Deep¬
ly and slowly inhale and exhale nine times. Re¬
peat this exercise for 5 to 30 minutes.

Figure 19. Watch B.

Watch C (5-7 a.m. ) Cover the ears with the palms of your hands. Tap
on the back of your head with your middle or
index fingers so that a drum-like sound is made.
This is called Beating the Heavenly Drum”.
Then count your breaths, inhale and count
“one”. Exhale and count “two”. Inhale and
count “three”. And so on. Do this very slowly
until you have reached the count of nine. (More
about this exercise later )

73
 The Internal Exercises

20,
Watch C.

Watch D (7-9 a.rru) Sit with your legs crossed. Now use your hands to
hold the shins of your legs to support your upper
body as you move your upper body around in
circles. Make the circles as large as you can.
Move freely. Reverse directions now and then to
prevent dizziness. Do this exercise several times.

Figure 21,
Watch D.

74
 The Interna! Exercises

Watch £ (9-1 i a.m.) Brush your teeth with your tongue* This creates
saliva, Save the saliva until you have a mouthful.
Then rinse your mouth with the saliva by swishing
the saliva around in the your mouth as if it were
mouthwash. Swallow the saliva slowly by divid¬
ing the mouthful of saliva into three swallows. Do
this exercise several times. (More about this
later*)

Figure 22*
Watch E*

Watch F Remove clothing* Sit in a comfortable position!.

Inhale and hold your breath. Rub your hands
(11 a.m. to 1 p.m.)
together vigorously to generate heat and im¬
mediately place them on your back in the area of

Figure
Watch

75
 The Internal Exercises

the kidneys and rub until you cannot hold your

breath any longer. Breathe and relax. Repeat the
exercise.

Watch 0 (1-3 p.m.) For this exercise, sit comfortably. Inhale asdeep-
ly as you can. Feel the air come into your solar
plexus, or the abdominal area. Use the navel as a
center of focus. Then hold your breath to keep the
air inside. Then try to feel a fire burning in the
area. Concentrating on the fire will enable you to
feel heat. Then exhale. This exercise is difficult to
do, but repeated attempts will enable you to do it
well.

Figure 24
Watch G

Watch H (3-5 p,m,) Pretend that within each hand you are grasping the
pedals of a bicycle (the hands should form a fist).
Now turn the pedals so that one hand moves away
from you on the down-stroke while the other hand
moves toward you on the up-stroke. Each hand
should complete eighteen turns. This completes
one set. You can repeat the exercise if you wish.

76
 The internal Exercises

Figure 25.
Watch H

Watch I (5-7 p<mt) Sit on the floor or the bed with your legs out¬
stretched flat. Then lace your fingers and—palms
up—reach for the ceiling, as far as you can go.
Feel your back and side muscles stretch. When
you are tired, rest your hands on your head. Then
lift them up again. Breathe normally. The exer¬
cises may be repeated as many times as you wish.

77
 The Internal Exercises

Watch 1 (7-9 p,m,) Sit on the floor with your legs outstretched. Reach
forward and try to touch your toes. Then try to
touch the soles of your feet, if you cannot reach
your toes, do not force yourself. Then relax.
Again assume the initial sitting position. Now pat
your upper legs, lower legs, and thighs. Relax,
Then repeat the exercise as many times as you
can. Gradually, you will be able to grab the soles
of your feet. Hold this position until you can no
longer hold it. Release and relax.

Figure 27. Watch J.

Watch K (9-11 p.m.) Follow the procedures for Watch E.

Figure 28.
Watch K,

78
 The Internal Exercises

Figure 29,
Watch L,

Watch L Follow the procedures for Watch G> but as you

hold your breath, tighten the muscles of your
(11 p.m. to I a.nu)
rectum as much as possible and as long as possi¬
ble. Try to feel a tingling sensation shoot up your
spine. Release, relax, and exhale slowly. Repeat
this exercise several times. This is also a difficult
exercise that can be mastered after continuous
practice.

TWELVE NERVE EXERCISES

2,000 years ago during the Han Dynasty, a man from the West went to
China and devoted his entire life to the study and practice of Taoism and a
form of Buddhism. His name was Dharma and he lived in the White Horse
Temple in the capita! of the Han Empire.
His book, The Text of Altering Nerves, was the result of his lifework. It
contained only a few pages of complex verses which obscured, vital
information for increasing the practitioner's longevity, (In those days, such
information was hidden from those who would make tight of it.)
In his book Dharma stated that all human problems were caused by
problems within the nervous system and that human beings could live

79
 The Internal Exercises

longer if they “altered" (renewed) their nervous system* In so doing,

Dharma furthered mankind’s comprehension of the nervous system.
The nerves are an intricate and elaborate network of “communication
cables" connecting our brain to our organs and our organs to our organs.
One break in your “cable" will cause your body to suffer. For example, if
tension chokes a nerve in your finger, your finger will soon atrophy, and
you will be forced to cut it off. Nerve cells need chemicals produced by
interaction with other cells to survive, and the functions of other cells are
dependent upon the nerves. Sadly, our nerves shrink and harden after
we reach twenty years of age. When nerves deteriorate, impulses are
conducted at slower rates. When nerve impulses are slow, mental and
physical processes are slow. This is aging. Young people below twenty
years of age have nerves that are soft and expandable.
To remain youthful, we must exercise our nerves to reverse deterioration
and to preserve softness and expansibility, Dharma developed twelve
exercises, called Twelve Nerve Exercises, which soften and expand our
nervous system* Their movements recall those of T’ai Chi Chuan, although
the theoretical basis of the nerve exercises differ from those of T’ai Chi
Chuan, Although T’ai Chi Chuan may have stemmed from the nerve
exercises (it was developed by Taoist master Chang San-Fung 1700 years
later than the nerve exercises), it is used for combat purposes, whereas the
Twelve Nerve Exercises are used for removing stress and tension and
preserving the nervous system.
The Twelve Nerve Exercises unite the mind and body in order to bring
about relaxation. If you have ever tried to relax your entire body with your
mind~a concept employed by biofeedback machines—you will find that
relaxation of the body is difficult to achieve. Relaxing the body with the
mind involves clearing your mind of all thoughts. This in itself is a difficult
feat because your mind is always cluttered with thoughts. Dharma, ac¬
knowledging the fact that the mind is always active, made the mind follow
series of body movements that would lead both mind and body to a state of
relaxation, as relaxation is the first step to preservation. If we can preserve
our nervous system by renewing a deteriorating nervous system, we can
live longer and preserve our youth.
Each exercise leads to the next; therefore, all twelve exercises must be
done in their proper order. The exercises, in their original order, are as
follows:

1. Stand with your feet shoulder-width apart. Direct toes inward.

80
 The Internal Exercises

(Do not face south when doing the exercise/) Place palms on breasts
so that the middle three fingers of each hand meet over the thymus
gland. Feel the heart beat. Smile and imagine you are humble and
polite. (This action relaxes the body by removing the spirit of conten¬
tion.)

Figure 30. First Pose Figure 3h Second Pose

2. While holding the first pose, spread your toes apart and dig them
into the ground as if they were claws clutching at something. Open
your mouth and look blankly ahead, as if you were a fooL (A fool
does not seek knowledge or betterment and h therefore relaxed,)
Then move the hands outward with palms down and fingers bent
loosely. Hold them there.

81
 The Internal Exercises

3* Continuing from the previous pose, stand on your toes. Then

clench your teeth. Then lace your fingers and lift them, palms up, as
high as you can stretch. Then lower yourself until you are standing
with your feet flat on the ground.

Figure 32.Third Pose. Figure 33. Fourth Pose*

4* While holding the previous pose, put one hand on your head to
prevent it from moving (keep the other hand up) while the eyes move
forcefully from side to side* Now repeat this exercise using the other
hand to prevent the head from moving.

82
 The Internal Exercises

5. If the hand held straight is the right hand, move the right leg
forward; if the hand held straight is the left hand, move the left leg
forward. The hand held straight moves down and makes an overhand
fist. (All fists should be made with the thumb hidden inside the
fingers.) The hand from on top of the head moves to the side and
forms an underhand fist (while doing so, bend the elbow). Your eyes
should be fixed on the overhand fist. Switch arm positions. Switch
arm positions again and again. The movements made should be
similar to karate arm movements.

Figure 34, Fifth Pose. Figure 35, Sixth Pose.,

6, Adopt the first pose, but make underhand fists at your side. Bulge
out your eyes as if you were angry. Bring the fists up. Now they are in
an overhand position. Push, but slowly as if you are pushing some¬
body. Your right eye should be fixed upon the right fist and the left
eye should be fixed upon the left fist. Then quickly and forcefully pull
the arms back so that fists are underhand again. Then repeat the
exercise seven times. Then relax the entire body, including the eyes.

83
 The Internal Exercises

7* Put one hand under your chin and one hand over your head and
turn your head to the right and left sides. Switch hand positions and
turn the head again. Do this three or four times.

Figure
Seventh Pose,

8. Adopt the first pose. Now stoop down, white pretending that your
arms are pushing something down. As you sink, pretend you are
pushing yourself down. Stand up and sink again. Do so seven times.

Figure 37.
Eighth Pose,

84
 The Internal Exercises

9, Adopt the first pose. Follow the instructions for exercise number
five* only this time the fingers are rounded {no fists) and the arms are
close together. Move the arms out and in and feel the effects on the
arm and back muscles. Then relax. Repeat exercise.

10, Begin with the first pose. Then relax and bend over and walk
forward on your fingers until you are on your toes. If you cannot do
this, walk on your hands. Hold this position until you can no longer
hold it. Later, you may try walking on your middle three fingers,

85
 The Internal Exercises

11, Move to the first pose. Lace your fingers and place them behind
your head and bend down. Close your eyes while doing this. Then
raise your upper body to return to the original position.

Figure 40.
Eleventh Pose.

12, Keep holding your hands behind your head and bend the upper
body forward, pushing one leg back. Keep one leg forward and bent.
Then use your bent leg to push the body into a standing position. Then
sink down again, pushing the other leg back. Then return to center
position and adopt the first pose. After you have placed your hands in
the heart position, you will have finished the exercise series.

j Figure 41.
Twelfth Pose.

86
 The Internal Exercises

THE DEER EXERCISE FOR MEN

The Five Animal Exercises, Eight Directional Exercises, Twelve Zodiac

Exercises, and Twelve Nerve Exercises are for general healing. In addition
to these, the Tao of Revitalization offers approximately a thousand other
exercises that energize and strengthen individual parts or areas of the body
and deal with specific health problems. In the following paragraphs most of
these exercises will be dwelt with in full.
Thousands of years ago, Taoist sages selected three animals which were
noted for longevity from the many: the deer, the crane, and the turtle. One
of these, the deer, was also noted for its strong sexual and reproductive
abilities, Hie sages minutely observed the behavior that seemed to contrib¬
ute to the deer’s abilities. They saw that the deer exercised its anus when it
wiggled its tail. After studying the results of the exercise, the sages
immediately adopted the principle and re-designed it for human use. Thus,
the Deer Exercise was bom.
The Deer Exercise achieves six important objectives. First of all, it
builds up the tissues of the sexual organs. Secondly, it draws energy up
through six of the seven glands of the body into the pineal gland to elevate
spirituality. (There is a hormone pathway that leads from the prostate,
connects with the adrenal glands, and continues on to the other glands.)
Concurrently, blood circulation in the abdominal area is increased. This
rush of blood helps transport the nutrients and “life force” (energy) of the
semen to the rest of the body.
When energy is brought up into the pineal gland, a chill or tingling
sensation is felt to ascend through the spine to reach the head. This
sensation should fed somewhat like a climax, if you feel a sensation in the
area of the pineal gland, but do not feel the tingling sensation in the middle
of your back, do not worry. Your sensitivity will increase with experience.
If after some time you still cannot sense the progress of energy, certain
problems must be taken care of first.
Self-determination is the third benefit derived from the Deer Exercise. If
one gland in the Seven Glands System is functioning below par, the energy
shooting up the spine will stop there. This indicates a weakness, and special
attention should be given to that area, For example, if the thymus gland is
functioning poorly, the energy will stop there, and the energy will continue
to stop there until the thymus gland is healed. When the thymus is again
functioning normally, the energy will then move further up along the spine

87
 The Internal Exercises

toward the pineal gland, the energy moves ah the way up to your head
during the Deer Exercise* it indicates that all the seven glands are function¬
ing well and that there is no energy blockage in the body. On the other
hand, if you do not fee! anything during the Deer Exercise, a blockage is
indicated. The movement of energy can be felt by everyone if no dysfunc-
tions are encountered.
The fourth benefit of the Deer Exercise is that it builds up sexual ability
and enables the man to prolong sexual intercourse. During ordinary inter¬
course the prostate swells with semen to maximum size before ejaculating.
During ejaculation, the prostate shoots out its contents in a series of
contractions. Then, sexual intercourse ends. With nothing left to ejaculate,
induce contractions, or maintain an erection (energy is lost during ejacula¬
tion), the man cannot continue to make love. But, if he uses the Deer
Exercise to pump semen out of the prostate in small doses, pumping it in the
other direction into the other glands and blood vessels, he can prolong
intercourse.
Under ordinary circumstances, when the Deer Exercise is not used
during intercourse, it will be harmful to interrupt orgasm or prolong
intercourse by ordinary means. Under ordinary means, the prostate re¬
mains expanded for a long time, unrelieved by the pumping action of
ejaculation, until the semen is carried away by the blood stream. But the
prostate is somewhat like a rubber band; it must be allowed to snap back to
its original form, otherwise continuous extension will bring about a loss of
elasticity. When the prostate loses its elasticity, its function is impaired and
it is damaged. The Deer Exercise prolongs orgasm and intercourse, but it
protects the prostate by relieving it.
The fifth benefit to be derived from the exercise, needless to say, is that it
builds up sexual energy. It does so by generating and balancing the
secretions of the endocrine glands, particularly the sexual glands.
Often as a person experiences this increase in sexual energy, the ten¬
dency is to increase one's sexual exploits. Taoism allows for this possibil¬
ity, but views promiscuity as a violation of the natural laws of healing.
Anything, when carried to excess, leads to weakness or depletion of
energy. On the other hand, leading a normal and active sexual life, while
doing nothing to rebuild the lost energy which has been given up during
sexual relations, is like burning a candle at both ends. One secret of
continual youth is to maintain a reserve of energy by having strong sexual
organs. This is one effect of the Deer Exercise. (There is also a special
treatise on the proper handling of the consequent increased sexual energy

88
 The Internal Exercises

with respect to sexual relationships and intercourse. As it would be im¬

possible to go into a lengthy discourse here* The Tao of Sexology is
recommended for further research.)
The sixth effect of the exercise is to strengthen the anal muscles and
rectum. As one grows old and weak, one’s anal opening tends to become
very loose and flaccid. This is why many older persons, or those who have
lost the use of the nerves which control the anus, through either paralysis or
stroke, have a difficult time controlling their bowels. Anal muscles which
have atrophied and become weak hasten the onset of diseases, such as
hemorrhoids and prostate cancer. Thus one secret of maintaining youth into
one’s old age is to exercise these muscles and keep them strong.
In the male, the prostate lies behind the anal muscles. When the sphinc¬
ter muscles are contracted, the prostate is exercised and strengthened. This
helps prevent or even reverse many diseases associated with the prostate,
such as enlargement through overuse or dysfunction through weakness and
cancer. This is a boon to males over forty years of age who tend to suffer
from problems of the prostate.
The Deer is therefore a physical exercise as well as a mental and spiritual
one. It improves one’s sexual abilities as it builds up the energy reserves
within the body. Fertility is increased and strengthened. Over time, the
mental processes are heightened as well, and the outcome is often an
increase in psychic powers and the growing feeling of an inner tranquility,
which is a necessary prerequisite for the unfolding of one’s spiritual
centers.

INSTRUCTIONS FOR
THE MALE DEER EXERCISE

This exercise may be done standing, sitting, or lying down. Do this

exercise in the morning upon rising and before retiring at night.

First Stage:
(The purpose of this stage is to encourage semen production.)
I, Rub the palms of your hands together vigorously. This creates
heat in your hands by bringing the energy of your body into your

89
 The Internal Exercises

hands and palms.

2. With your right hand, cup your testicles so that the palm of your
hand completely covers them. (This exercise is best done without
clothing.) Do not squeeze. Just a slight pressure should be felt, as well
as the heat from your hand.
3. Place the palm of your left hand on the area of your pubis, one inch
below your navel.
4. With a slight pressure so that a gentle warmth begins to build in the
area of your pubis, move your left hand in clockwise or counter¬
clockwise circles eighty-one times.
5* Rub your hands together vigorously again.

Figure 42. The Male Deer Exercise.

90
 The Internal Exercises

6. Reverse the position of your hands so that your left hand cups your
testicles and your right hand is on your pubis. Repeat the circular
rubbing in the opposite direction another eighty-one times. Concen¬
trate on what you are doing, and feel the warmth grow. For all Taoist
exercises, it is very important—even necessary—that you concen¬
trate on the purpose of the physical motions, fordoing so will enhance
the results. It will unify the body and mind to bring full power to your
purpose. Never tiy to use the mind to force the natural processes by
imagining fires growing in the pubic area. The use of imagination
does not apply to this exercise.

Second Stage:
1. Tighten the muscles around your anus and draw them up and in.
When done properly it will feel as if air is being drawn up your
rectum, or as if your entire anal area is being drawn in and upward.
Tighten as hard as you can and hold as long as you are able to do so
comfortably,
2* Stop and relax a moment*
3, Repeat the anal contractions. Do this as many times as you can
without feeling discomfort. At first you may find that you are able to
hold the anal sphincter muscles tight for only a few seconds. Do not
be discouraged and please persist. After several weeks you will be
able to hold the muscles tight for quite a while without experiencing
weariness or strain.
NOTE A: As you do the second stage of the exercise, you should
concentrate on feeling a tingling sensation (similar to an electric
shock) ascend along the pathway of the seven glands. The sensation
lasts for fractions of a second and results naturally. Do not try to force
this with mental images.
Some teachings suggest that thoughts should be used to help or
guide energy flow. Those who make these suggestions misunder¬
stand the nature of energy.
There are six forms of energy: mechanical energy, heat energy,
sound energy, radiant energy, atomic energy, and electrical energy.
We emit electrical energy. The electrical energy in man differs
drastically from that used to run a house. The electrical current in the
average home fluctuates at 60 cycles per second; in men, 49,000,000

91
 The Internal Exercises

cycles per second* The latter figure is about half that of light, which
travels at 186,000 miles per second. So when a man starts to think,
breathe, or visualize to help the energy reach its destination, the
electrical energy will have already reached its destination. Our
thoughts, breaths, etc. are too slow to guide the flow of electrical
energy.
What occurs at the unconscious level was not meant to be subject to
the control of the conscious mind. If the conscious mind interferes
with something it was not evolved to control—helping or guiding
electrical energy through visualization, thoughts, etc.—it can cause a
great deal of mental and physical damage. Its interference with the
natural progress of energy can cause schizophrenia, brain damage,
and other problems* Taoists call these calamities * "Disintegration into
Evil”, I have personally seen many such disintegrations in the East
and West*
The Deer Exercise is extremely safe—provided, that is, it is not
supplemented with techniques of other teachings. For show, various
incompatible techniques are often thrown together to create spectacu-
lar techniques, but the results are often disastrous. Lao-Tse said,
“My way is simple and easy.1' And true Taoist methods are simple
and easy,
NOTE B: To determine whether or not the Deer Exercise is having an
effect on the prostate gland, try this test: as you urinate, try to stop the
stream of urine entirely through anal muscle contractions* If you are
able to do so, then the exercise is effective.
NOTE Ci If an erection occurs while practicing this exercise, then
place the thumb of the hand cupping the testicles at the base of the
penis next to the pubis and press down sharply, while massaging the
area of the pubis with the other hand . This will inhibit the flow of
blood into the penis and maximize the build-up of energy within the
sexual glands . (Tao of Sexology deals with the issue of proper orgasm
without ejaculation to control the loss of energy during masturbation
or sexual intercourse. The teachings stress that one does not wish to
experience ejaculation following this exercise, or at other times,
except for purposes of procreation, as this dissipates the energy which
has begun to build as a consequence of this exercise* Taoism stresses
the use of this energy for elevating spirituality, so that mankind can
meet physical, mental, and spiritual aspirations at one time.)
NOTE D: Always concentrate on what you are doing.

92
 The Internal Exercises

Proper hygiene must be practiced in conjunction with the exercise. We

need to take the time daily to wash our entire bodies* including all the
openings to the body. Social mores train us to wash the face* mouth* and
teeth thoroughly. But we often neglect to wash the anal opening due to
social taboos surrounding this particular area of the body. Please* take the
time to clean the anal opening and the genitals so that germs and feces do
not have a chance to collect* which can lead to infections, cancers,
hemorrhoids or other weaknesses in this area of the body. Refer also to the
Sun Worship Exercise,
Pressure is being placed on the prostate gland as it is gently massaged by
the tightening action of the anal muscles. (The anus can be thought of as a
little motor which pumps the prostate gland.) Thus stimulated* the prostate
begins to secrete hormones such as endorphins* which produce a natural
high. When the prostate goes into spasms* a small orgasm is experienced.
By alternately squeezing and relaxing the anus during the Deer Exercise* a
natural high is produced without having to jog ten or more miles or endure
its side-effects.
Among other things* this exercise cures and prevents hcmorriioids and cures
problems of the prostate* such as weakness, enlargement, and cancer. It
strengthens the nerve endings around the pubis and penis and may be used to
correct problems of impotence and premature ejaculation. Contraction of the
anal muscles will also help enlarge the head or bulb of the penis, which will
give the man more pleasant sensations during sexual intercourse.
It is crucial to icam control over the anal muscles if one is to master the
later meditative and breathing Internal Exercises. These muscles may be
described as a door or a lock. When shut* they close off the upper body and
allow the energy to collect and build in the abdominal channel. Without this
build-up of energy, it will be impossible to properly stimulate the sexual
organs, and in turn* the other glands of the body. It is essential then to gain
mastery over this lock if one is to strengthen one’s system sufficiently to
begin to energize the spiritual centers in the body.

THE DEER EXERCISE FOR WOMEN

The benefits women can derive from the Deer Exercise are numerous
and noteworthy.

93
 The Internal Exercises

Taoism provides a way for a woman to eliminate the problems related to

the menstrual period, even in the middle of a period. These problems
include emotional ups and downs, water retention, hormone blockages,
cramps, and abnormal flow of blood. (A light menstrual flow indicates
blockage and body poisoning. If the period suddenly stops—w ithout the
influence of the Deer Exercise—disease is indicated.)
The exercise strengthens the muscles of the rectum and prevents and/or
cures hemorrhoids. It cures and prevents vaginal problems such as infec¬
tions, discharges, colitis, and leucorrhea. It increases the circulation in the
sexual organs and energizes the pubic area.
The vagina greatly benefits from the Deer Exercise. It becomes tighter,
meatier, and more flexible. So a woman who has had children can greatly
benefit from the Deer, as the man's pleasure is increased during inter¬
course, (Childbirth can leave the vagina loose and enlarged, resulting in a
great loss of penile sensation for her partner during intercourse,) By
performing the exercise, a woman can energize and tighten her vagina.
In addition, the Deer stimulates natural estrogen production. The exer¬
cise stimulates the production of the female hormone estrogen and causes it
to spread throughout the vagina, uterus, breasts, and ovaries* A surge in
estrogen levels can greatly relieve the symptoms of menopause and re¬
juvenate a woman. For thousands of years, the Deer was effectively used
for maintaining a youthful countenance. Historical records show that
women famous for their beauty consistently use the technique. An added
benefit is that the increase in estrogen results naturally and that the body
naturally balances the increased estrogen level with other substances.
The fact that estrogen is produced naturally is very important. The body
knows what amount of estrogen it needs at any given time. A doctor
administering man-made estrogen, a drug that is not balanced with the
other substances normally occurring within the body, cannot know what
exact level of the hormone is needed in the bloodstream* Every hour the
hormone level in the blood changes and it wrould be impossible to follow it.
Moreover, man-made estrogen will eventually cause problems by either
over- or under-dosing. The body is the best judge of the amount of estrogen
to be released, because its sensitive sensors are on the alert every second of
the day.
Furthermore, the exercise provides a wray for a young, fertile woman to
eliminate her menstrual period in a safe wray. If the Deer Exercise, parts one
and two, is performed over a period of time, menstruation ceases and
countless other benefits emerge.

94
 The Internal Exercises

Normally every month, the outer linings of the uterine walls thicken with
blood vessels for the anticipated implantation of the fertilized egg. If an egg
is fertilized by a sperm, it attaches to the thickened wails and begins to
invade the nutrient-rich walls. Absorbing nutrients from the blood, the egg
grows continuously until it becomes a fully-developed baby. If fertilization
of the egg never occurs, no implantation will take place and the thick lining
of blood will be sloughed off, because it is no longer needed* A great deal
of blood and nutrients are lost during the monthly sloughings, or menstrua¬
tion*
The Deer stops th is monthly loss of blood* Some women are reluctant to
stop menstruation because they think it is * ‘unnatural**. But there is no need
to worry* Cessation of menstruation is actually not a strange event: men¬
struation stops immediately during menopause, pregnancy, or nursing.
When a woman is pregnant, the body instinctively absorbs the supply of
blood and directs all of it to the thriving egg. The blood and energy
normally lost during menstruation are then used by the sexual glands in
particular to benefit the fetus. After birth, if the mother nurses the newborn,
menstruation will not immediately resume, as the blood will be directed to
the breasts for conversion to milk.
By stopping menstruation with the Deer Exercise, a phenomenon re¬
ferred to as “Turning Back the Blood1 * by Taoists, the woman triggers the
body's inner intelligence or instinct to redirect the blood to nourish and
strengthen the sexual glands* Then the the entire body may be re-energized*
WARNING: When a woman's menstrual cycle does stop* pregnancy
is not likely to occur during that time. Nevertheless, historical records
show that whenever a woman discontinued the Deer Exercise, her
menstrual cycle would resume, with the benefit of a prospect for a
healthier pregnancy* For those women, stopping menstruation had no
permanent effects. Women should not perform the Deer during
pregnancy. The energy generated by the exercise combined with the
accompanying increased stimulation of the sexual glands might in¬
duce premature labor*

INSTRUCTIONS FOR
THE FEMALE DEER EXERCISE
As you do the two steps of this exercise, “feel" the fire or energy

95
 The Internal Exercises

generate in your sexual glands and feel it rise upward along the spine into
the breast and the head. (Never try to use visualization to help the energy
rise. For reasons please refer to the section Instructions for the Male Deer
Exercise.) Linking mind and body is a prerequisite for the harmonious and
powerful functioning of vital energy. Bringing the energy to the pineal
gland in the head is the Divine purpose.
Do this exercise in the morning upon rising and at night before retiring. If
the appropriate time is not availableT once a day will suffice.

First Stage:
1. Sit so that you can press the heal of one foot against the opening of
your vagina. You will want a steady and fairly firm pressure against
the clitoris. If it is not possible to place your foot in this position, then
place a fairly hard, round object such as a baseball against the vaginal
opening, (You may experience a pleasant sensation due to the stimu¬
lation of the genital area and the subsequent release of sexual energy,)
2. Rub your hands together vigorously . This will create heat in your
hands by bringing the energy of your body into your palms and
fingers.

Figure 43. The Female Deer Exercise.

96
 The Internal Exercises

3. Place your hands on your breasts so that you feel the heat from
your hands enter into the skin.

4. Rub your breasts slowly in outwardt circular motions. Your right

hand will turn counter-clockwise; your left, clockwise.

5. Rub in this circular manner for a minimum of thirty-six times or a

maximum of 360 times up to two times a day* (incidentally, it is not
necessary to do 360 hand rotations once a woman has succeeded in
stopping her period. Less than 100 rotations, up to twice a day, will
suffice to maintain a suspension of menstruation once it has stopped,
A woman is the best judge of when she should suspend or resume
menstruation. Resumption occurs after cessation of the exercise.)

NOTE A: This outward circular rubbing motion of the hands is called

dispersion, and helps to prevent or cure lumps and cancer of the
breasts* One may reverse the motion of the hands to an inward
rubbing motion. In this case the right hand circles in a clockwise
fashion and the left hand circles counter-clockwise. This is called
stimulation and its effect is to enlarge the breasts.

Figures 44a and 44b. Dispersion and Stimulation.

Second Stage:

This exercise can be done sitting or lying down.

I. First tighten the muscles of your vagina and anus as if you were
trying to dose both openings, and then try to draw your rectum

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 The Internal Exercises

upward inside the body, further contracting the ana) muscles. When
done property this wilt fed as if air is being drawn up into your rectum
and vagina. Hold these muscles tight for as long as you can comfort¬
ably.
2* Relax and repeat the anal and vaginal contractions. Do this as
many times as you wish. The first few anal and vaginal contractions
may be hard to do. Eventually, though, you will be able to increase
the number of times you can do it as well as the length of time you are
able to hold the contractions*
NOTE A: You may insert a finger into the vagina when you do the
contractions, to determine the strength of your contractions.
NOTE B; The lips of the vagina are sensitive and must be massaged
and stimulated during the Deer Exercise. Sitting on the heel of a foot
or a ball serves this purpose* Finger pressure also serves this purpose.
NOTE C: If a woman finds it tiring to use both hands at once to do the
breast rubbing, she can use one hand on the opposite breast while the
other hand rests. Or, the free hand can be used to stimulate the vaginal
opening in place of the heel. Another method is that the man rubs both
breasts while the woman rubs or presses her vagina with her hand. As
you can see, this is a very flexible exercise which can be adapted to
individual preference*
NOTE D; When you practice the Deer, try to avoid touching the
nipples. A woman's nipples are very sensitive and easily over¬
stimulated. If the exercise is done correctly, a woman will notice an
increased sensitivity in her nipples.
NOTE E; Always concentrate on what you are doing.
The same information in the previous section with regard to proper
hygiene for men applies as well to women. The anus and genitals must be
kept scrupulously clean and free from germs and feces* Please refer to the
Sun Worship Exercise and other Internal Exercises which work to energize
the anal and genital areas of the body.
When the exercise is done properly, a pleasant feeling will be felt to
travel from the base of the anus through the spinal column to the top of the
head. This is caused by the build-up of sexual energy and its movement up
through the glandular system to the pineal gland and the top of the head.
The feeling indicates that the exercise is working to rejuvenate the entire
body, to preserve the body in perpetual youth.

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 The internal Exercises

It is crucial to learn control over the anal muscles if one is to master the
later meditative and internal breathing exercises. These muscles may be
described as a door or a lock. When shut in the female, as in the male, they
close off the upper body and allow the energy to collect and build up in the
abdominal channel. Without this build-up of energy, it is impossible to
properly stimulate the sexual organs, and in turn, the other glands of the
body. It is essential, then, to gain mastery over this lock if one is to
strengthen one’s system sufficiently to begin to energize the higher spir¬
itual centers in the body.

PRONE POSITION FOR THE DEER EXERCISE

The prone position of the Deer may be used as an alternative when one is
unable to practice the Deer in a sitting position.
1. Begin by lying on your left side. (Since the Deer is performed for
only a short period of time, one may lie on either the right or left side
without straining the heart.)
2. The left leg should be stretched straight out while the right leg,
with the knee bent, lies on top. This position opens the pelvis so the
anus and rectum may be contracted with ease,
3. The left arm lies on the floor with the hand down toward the left
leg, and the right arm is placed, with the hand down, in front of the
body. Support the head with a cushion so the neck does not become
strained.

Figure 45. Prone Position for the Deer Exercise.

99
 The Internal Exercises

4. Perform the movements as outlined in the Deer Exercise. (One

may forego the hand rubbing on the pubis if this is too uncomfortable.
The main benefit of the Deer is gained from the tightening of the anal
muscles.)
5, Combine the breathing as taught in the Crane Exercise to complete
this pose. Repeat the breathing twelve times while simultaneously
contracting the anal muscles.
NOTE: You may wish to practice this exercise while lying in the
sunlight so that the sun bathes the anus and body in its health-
enhancing and energy-producing light. Please refer ahead to the Sun
Worship Exercise, which utilizes the energizing and germicidal qual¬
ities of the rays of the sun.

THE CRANE EXERCISE

A special species of crane can be found in China. These cranes—male

and female—are distinguished by their poisonous red combs. The poisons
which have been ingested throughout the crane's life are stored in its comb,
causing the comb to be extremely poisonous. High-ranking soldiers of the
early dynasties used this quality to demonstrate their loyalty to their
princes. Those who were qualified to wear the combs around their necks or
arms were so highly regarded that punishments for their wrongdoings were
not meted out in the court of law; if these men did something wrong, they
would commit suicide by licking the comb. The poisons stored in the comb
were potent enough to kill a large man in minutes. Yet every bit of that
poison passed through a crane's system without harming it. In fact, the
red-combed crane was noted for its longevity.
In light of the crane's lethal diet—one composed mainly of poisonous
amphibians and insects—the previous observation comes as a bit of a
surprise. But past investigations have pinpointed the cause of the crane's
longevity. First it was assumed that the cranes had digestive systems which
were strong enough to take in lethal doses of toxins and then store them
without harming the other organ systems. But it was found that their
digestive systems did not differ markedly from those of other, poison-
intolerant birds. So the ancient Taoists observing them determined there

100
 The Internal Exercises

Illustration 4. The Crane,

101
 The Internal Exercises

was something else which gave them the ability to protect themselves
from toxins. When those Taoists realized that the crane’s unique pose—
one teg folded into the belly and one leg holding the bird erect—gave the
bird its unique characteristics, the Crane Exercise was developed.
As it stands, the crane will fold one leg into its belly and exert pressure on
its abdominal muscles and internal organs, to stimulate and strengthen its
digestive, respiratory and circulatory systems. This pose will not lose its
efficaciousness when it is adapted for human use. Since human intestines
are involuntary organs and are located in areas which are unreachable by
external exercise, emulating the crane will benefit the digestive system
greatly. Humans emulate the crane by practicing standing on one leg and
then by learning to use the diaphragm to massage the digestive and
intestinal organs.
Historically, as well as in modem times, man has suffered from many
acute and chronic problems of the abdomen including constipation, di¬
arrhea, ulcers, diverticulitis, and cancers of the stomach, intestines and
colon. Alt of these diseases are caused by a similar problem—weakness in
one or more parts of the digestive tract. When a tissue or an organ is weak,
it is more susceptible to disease, and the greater the weakness, the more
intense the symptoms. The digestive tract is controlled by the involuntary
muscles. We need, then, to find a way to bring these muscles and organs
under our control. We need to force the stomach, intestines and colon to
move, to work so they may be strengthened. Normally, when we breathe,
the lungs tend to expand outward toward the chest. The Crane Exercise,
however, forces the lungs downward, and because the intestines have
nowhere to go, they are pressed outward against the abdominal muscles to
form a little ball. This motion breaks up constipation, encourages absorp¬
tion of nutrients, and strengthens the entire digestive tract while stimulating
the lungs and circulatory system, In this way, invading germs do not have a
good environment in which to settle and germinate because one’s bowel
movements are so strong and regular. Then it is not easy to get diseasesThe
Crane also increases the circulation to the abdominal organs and muscles,
Thus, it can reduce cholesterol and fat accumulation. The pose also helps
asthma through its effects on the lungs, and because the lungs and skin
work together as a unit, the pose can help skin disorders such as rashes and
sores.
Poor breathing habits are a major cause of weakness and disease in the
body. One tends to breathe using only the upper half of the lungs and only
rarely does one utilize the lower portion of the lungs. (Autopsies have

102
 The Internal Exercises

sometimes shown that the middle and lower lobes of the lungs have never
even been used* They are either like new or atrophied.) The stale air that
remains in the lower areas of the lungs and the warm moisture which
accompanies the stale air provide the conditions necessary for germs to
flourish. Also, the air we breathe contains Chi, or energy, in addition to
oxygen, nitrogen, carbon, etc. We depend on the air we breathe not only to
give us oxygen, which is necessary for our metabolism, but also to provide
us with energy, the electrical charge without which we will quickly weaken
and die* Poor breathing habits also encompass fast breathing. Such breath¬
ing is violent, and it damages the delicate membranes and increases the rate
of the heart beat, ll also prevents us from getting the necessary nourishment
for the air we inhale* Any number of problems, such as disease, headache,
indigestion, dizziness, poor blood circulation, and aging can arise* (The
aging process is hastened when the heart rate increases. The rate goes up as
stress and tension mount* Later, signs of age show up on the face as stress
and tension effectively choke cell nourishment.)
We want, therefore, to conect poor breathing habits. Slow diaphrag¬
matic breathing, as taught in the Crane, allows for full expansion of the
lungs and full absorption of energy from the air intake, all the while
exercising the lungs and gently massaging the internal organs. The Crane
also encourages us to improve our circulation and lower the heart rate at the
same time, (The ideal rate is 45 beats/minute, the rate the heart sinks down
to during sleep )
In sum, the Crane Exercise is designed to strengthen the organs within
the trunk of the body. Even though these organs are controlled by the
autonomic, or involuntary, nervous system, the Crane enables us to bal¬
ance the energy and thereby promote a smoother functioning of these
organs.

INSTRUCTIONS FOR THE CRANE EXERCISE

This pose may be practiced while standing, sitting, or while lying down
on your back.
L Begin by rubbing the palms of your hands together vigorously.
This creates heat in your hands and brings the energy of your body
into your palms and fingers.

103
 The Internal Exercises

2. Place your hands, palms down, on your lower abdomen so that

they lie on either side of your navel.
3. Keeping your mouth closed, inhale through your nostrils.
4. Begin to exhale slowly, while pressing your hands down lightly so
that the abdomen forms a hollow cavity. This motion gently forces the
air out of the lower lungs, (In this instance, the hands are like the
leg of the crane.) As you do part four of the exercise, imagine that
every drop of air is leaving the lungs and that as it leaves the
microorganisms are carried out also.
5. After you have exhaled completely, slowly inhale again. As you
inhale, extend your abdomen outward so that it becomes like a
balloon. Try not to allow the chest to expand—use only the muscles
in your lower abdomen.
6. One complete exhalation, followed by an inhalation, constitutes
one round of breathing. At first you will probably only be able to do
two or three rounds of breathing at one sitting. Gradually you will be
able to increase the number until you have reached 12 rounds.

104
 The Internal Exercises

NOTE A: It is not necessary to force either the inhalation or the

exhalation. With continued practice you wilt be able to extend and
contract your abdomen quite easily while breathing very slowly. In
the beginning your hands act as guides to help you ieam the exercise.
Once you have learned the breathing, it is not necessary to continue
using your hands. Breathing must be very slow. So slow, in fact, that
a hair in front of the nose wilt not move either during inhalation or
exhalation,
NOTE B: Once you have mastered the Crane Exercise, you may
combine the anal lock as described in the Deer Exercise with the
Crane breathing. This will increase the strength of the exercise.
NOTE C: Always concentrate on what you are doing.
NOTE D: Women should not perform the Crane Exercise during
pregnancy as the in and out motions of the abdomen may create
unpleasant feelings within the abdomen.

The best time to do the Crane Exercise is in the morning, while facing the
sun, if possible. As you inhale, feel the energy of the sun come into your
body, and feel as you exhale the toxins and wastes leave your body.
When done before retiring at night, the Crane Exercise gives a gentle
massage to the inner organs which helps calm the body, relaxing it for
proper and restful sleep.
One organ which benefits greatly from the Crane is the lung. As it is one
of the three filter systems of the body—it filters out gaseous wastes and
carbon dioxide—it must function perfectly for good health. The simplest
way to good respiratory and circulatory health is through nourishing,
relaxing, and comforting breathing. The Crane will help us rc-leam this
kind of breathing, as it was once used naturally when we were babies.
Except for singers, most of us lose this knowledge as we grow older.
Eventually you will want to learn to do the Crane breathing so slowly that
one breath will take you 10 minutes to complete. Many people have more
trouble taking long inhalations than long exhalations, but with training both
can be done, in accomplishing this, we learn to control every cell in our
bodies, to help it follow the mind. Achieving this first stage will facilitate
the our progress to next stage, wherein every mental movement follows
the way of God.
Like the Deer Exercise, the Crane must be mastered as it is also the basis
for future meditative and advanced breathing techniques,

105
 The Internal Exercises

THE STANDING CRANE

This exercise is similar to the sitting Crane Exercise, only it is performed

while standing, It helps develop balance, stimulates the nervous system,
strengthens the inner organs, and increases the flexibility of the knee,
ankle, and hip joints. It also increases the circulation in the legs and feet and
reverses tendencies toward cramps in the legs and feet, varicose veins, and
cold feet,
1. Stand with your feet together, toes and heels touching,
2. Pick up one foot and rub the sole of that foot on the opposite caff.

Figure 47a and 47b. The Standing Crane.

106
 The Interna! Exercises

3. Gradually work your foot up the leg, stopping every few inches or
so to continue the rubbing motion, until your foot rests on the outside
thigh of your opposite leg. The heel will be in toward the pelvis, and
the toes will extend past the thigh near the hip joint.
4. Now massage the sole of your foot with your hands and manipu¬
late the toes to stimulate the nerves and circulation in your foot.
5* Then slowly raise your arms over your head sideways as you
inhale, and bring your palms as close together as possible.
6. Breathing normally T balance in this position for as long as you feel
comfortable.
7. Exhaling, lower your arms and foot and repeat the exercise with
your other foot.
8. Do this exercise once with each foot.
It may not be possible to balance in the full position at first, but with
continued practice the pose will open up, and you will find yourself
performing it with ease. The increased ability to balance will have enor¬
mous beneficial effects on your everyday life.

SOLAR PLEXUS EXERCISE

The ancient Taoists believed that the human body was controlled and
operated by two brains instead of one. Besides the familiar brain in the
head, there is also a “brain1 ’ in the abdomen. We know that the entire body
is operated by nerves. But whenever the subject of nerves is brought up, we
invariably link in the cerebral brain while never venturing further beyond
that point. The ancient Taoists went one step further by linking the nervous
system to another * "brain1 ’ and maintaining that that nervous center existed
in the abdomen and was at least equal in importance to the cerebral brain.
The modem anatomical term for this abdominal nervous center is “solar
plexus1". A mass of nerve cells, the solar plexus is found in the center of the
torso, beneath the heart and behind the stomach. Being in closer proximity
to the abdominal organs than the cerebral brain, the solar plexus has nerves
radiating out directly to the organs. One can say that the relationship of the

107
 The Internal Exercises

solar plexus to the abdominal organs is even more direct and intimate than
that of the cerebral brain. That is why Taoists call the solar plexus the
*4abdominal brain
Responsibility for maintaining and balancing internal organ functions
lies in the abdominal brain. Its presence can be dearly felt when a person in
daily life feels anger, happiness, distress, sorrow, love, hate, and other
emotions, all arising from within the internal organs. Feelings arise when
an organ is disturbed or dysanctioning, but they are felt at the solar plexus
and later surface as physiological reactions. When a feeling is generated,
the solar plexus must reestablish balance among the organs and correct
organ dysfunctions—a struggle that can be painfully felt at the solar
plexus.
In the minds of Taoists, the generation and sensation of feelings are
functions of the abdominal area, not the cerebral brain. The cerebral brain
is like a library where all data (life experience, education, knowledge, etc.)
is stored. In modem terms, it functions exactly like a computer center.
The function of the solar plexus actually involves every organ in the
abdomen. To the Taoist, excitement is related to the heart; anger, liver;
worry, spleen-pancreas; sorrow, lungs; and fear, kidney. According to the
Five Element Theory, excessive excitement hurts the small intestines,
sexual organs, heart and blood vessels; excessive anger, the nervous
system, liver and gallbladder; excessive worry or consideration, muscle
tone, stomach and spleen-pancreas; excessive sorrow or sadness, the
lungs, large intestines, skin and hair; excessive fear, the bones, kidneys
and bladder. This is not to say that feelings are bad for the organs. They are
God-given antagonists that temper the solar plexus, And when the solar
plexus benefits, everything else along the cyclical chain of influence,
including the organs, benefits. Therefore, if the internal organs are healthy
and balanced, the feelings will naturally be balanced and peaceful. Peace¬
ful feelings cannot be forced by thoughts or reasoning from the cerebral
brain. Peaceful attitudes come from internal peace, not thoughts.
When the solar plexus is healthy, organs can immediately recover from
stress and tension and resume proper functioning. It is when its balance is
lost that the following problems arise: insomnia, hypertension, car¬
diovascular diseases, heart weakness, heart attack, stroke, chronic bron¬
chitis, duodenal infection, ulcer, gastroenteritis, gastritis, constipation,
diarrhea, lack of absorption (small intestine), menstruational cramps and
related problems, impotence, etc.
How can the balance of the solar plexus be lost? According to the

108
 The Internal Exercises

Two-Brain Theory of Taoism, normal newborn babies have more abdo¬

minal brain functions than cerebral brain functions. Their cerebral brains
are blank, without information that adults deem critical for survival, yet
they hardly ever suffer from the health problems that plague or kill adults.
With gradual absorption of living experience and artificial education, their
cerebral brains gradually develop. Because some cultures value huge
memory stores of facts and subsequently stress continuous cerebral (ration¬
al) development over inner development (true feeling), the abdominal
brain functions are gradually forgotten or surpressed, Then the results of
this direction of emphasis are a great library of recorded information (the
cerebral brain gets bigger and bigger) and a great succession of physical
and mental problems, the so called modem diseases listed above. In other
words, human beings, in denying their true feelings, are misguidedly
cutting off the functions of their solar plexus, causing their organs to
become inoperative, and shortening their lives. The basic outward sign of
an atrophied solar plexus and its associated ailments is a distended belly.
The accumulation of dead cells, waste, and fatty tissues indicates that the
solar plexus is in one of the various stages of atrophy. The distended belly
and its hidden ailments are never seen in lively young children.
True feelings are centered at the solar plexus, not the brain. The brain
records only the memory of a feeling. Misguidedly, we are taught to use
our powers of reason—that is, cerebral rationality—to suppress our feel¬
ings. In suppressing our feelings, we suppress the solar plexus from
functioning. According to a law of physics, where there is greatest pres¬
sure, there is greatest likelihood of explosion. If we keep suppressing, the
physical and psychological time bombs we have set will explode, and all
that we have been striving for (a cold rational head and its supposedly
attendant successes) will be lost. When the organs that give the body life
become inoperative , the facts that have been stored in the brain get jumbled
and confused, burying true wisdom and intelligence. Looking at today's
society we know that using rational to suppress feeling is useless* In truth it
has created more physicaily and psychologically unhealthy individuals
than ever before.
According to Taoism, using rational to suppress true feeling is not the
solution. In the Tao Te Ching> chapter 55, Lao-Tse said that “in order to
attain health and longevity, man must learn to return to his infancy* \ The
salient point is that the abdominal brain must be developed in order to
recapture or maintain youth. At least both brains must be developed in
balance* This is achieved through the following steps: 1, Balancing the

109
 The Internal Exercises

organs according to the Five Element Theory, and 2* Strengthening the

abdominal brain so that it could handle more emotional pressure. This is
most different from most educational and religious teachings, but this is
one of the greatest secrets of Taoism.
Most religions and regular educational institutions teach people to sup*
press feeling with reasoning, logic, and rationality. Artificial reasoning
appears to be logical, reasonable, and objective at first glance, and it is
easily programmed into the cerebral brain. But when a complicated and
complex case occurs, it may not be truly appropriate in subjective situa¬
tions. So proper guidance cannot be found. Instead, one finds only confu¬
sion and frustration. That is why one often hears people speak of the
conflict between their hearts and minds * One can only find proper guidance
if one looks into one’s own deep and true feelings.
According to Taoism, correct feelings—that is, peaceful feelings—
always come with healthy and balanced internal organ functions* If one
organ is over-active, it can be difficult to reach peace or proper guidance.
In this book, many exercises are provided that provide techniques to
develop and balance the internal organs and subsequently the two brains,
but the Crane Exercise and its many variations are the most direct in serving
this purpose.
Some meditators teach people to slow down the cerebral brain to reduce
stress and tension* Meditation has the effect of temporarily stopping
cerebral reasoning. Recently, many organizations recognized stress and
tension as the great enemy of its members, and recommended meditation
programs for saving their health* But there are those who are so over¬
whelmed by too many attachments and desires—their brains have been
programmed to race for too long—that they are unable to slow their brains
down. If these people were placed in a meditation program and forced to
slow down their brains, the results would be disastrous. Forcing a different
direction upon the brain creates more confusion and causes illusions and
frustration, finally resulting in worsening conditions of stress and tension.
At worst, this can lead to a case of schizophrenia.
Even if meditation were done property to reduce stress and tension, it
would not naturally strengthen the solar plexus, and a two-brain balance
can never be reached.
If a side-effect free method for strengthening the solar plexus exists that
naturally reduces stress and tension (not by slowing down the cerebral
brain) and balances both brains at the same time, then the Solar Plexus
Exercise would be the only and perfect answer. The original Taoist term for

110
 The Internal Exercises

the Solar Plexus Exercise translates into English as, “The Fire Bums the
Wheel*', The “Fire” means feeling, and the “Wheel* * means solar plexus.
According to the ancients, this exercise strengthens the true feelings in the
abdominal cavity. Building up this ‘Tire” will help “bum out” every
disease associated with this area of the body, including diarrhea, constipa-
lion, flatulence, diverticulitis, cancer, and other disorders.
To avoid overloading your cerebral brain, it is best to recognize these
few early warning signs: headache, stiff neck, stiff shoulder, confusion,
illusions, forgetfullness, or spaemess, Headaches indicate mental over¬
load, which in turn indicates that the cerebral brain is out of balance with
respect to the abdominal brain. Neck/shoulder stiffness indicates that the
nerves closest to the cerebral brain are unable to handle the overload from
it. Whenever the above symptoms arise, do the following exercise. It will
help temporary as well as long term problems resulting from cerebral*
abdominal imbalance.
This exercise can be done anywhere, anytime.

Figure 49. The Solar Plexus Exercise.

1. While sitting or standing, place both hands on your stomach. Face

front and inhale and feel the air expand your stomach,
2. Then exhale. As you exhale, use your hands to push in and up your
stomach. As you execute these motions, turn your upper torso and
head slowly toward your left side as far as possible and look to your
left. Meanwhile twist your pelvis to the right.
3. Inhale and bring your entire body back into alignment, facing
front. As you do this, let your hands release your stomach slowly until

111
 The Internal Exercises

they are resting gently on the skin surface,

4, Exhale again. But as you exhale, turn your upper torso and head
slowly to the right side Look to your right. Meanwhile push your
stomach in and up again as you twist your pelvis to the left,
5. While inhaling, bring your body back into alignment, facing
front. Repeat this exercise 4 to 36 times.

NOTE A: How many times you are able to do the exercise depends on
the condition of your neck and shoulders. If you experience stiffness
and pain at the neck and shoulders, do small repetitions until the
condition clears. Then you may increase the repetitions in incre¬
ments*
NOTE B: When you do the exercise, concentrate on the solar plexus
area, which is located under the heart and behind the stomach. The
more you concentrate, the more benefits you gain from the exercise.
The placing of the hands on the abdomen helps concentration, and the
turning of the neck relaxes the nerves in the neck, shoulder, and cerebral
brain. As you can see, the exercise is designed to balance both brains in one
movement.
One day the vice president of a famous university came in seeking
consultation. His situation correlated exactly with that caused by brain
overuse; every ailment listed earlier afflicted him. He had undergone
surgery several times for abdominal problems. Half of his liver was
nonfunctional. He lived on tranquilizers. And because of the blood pres¬
sure pills, pills for heart disease, pills for insomnia, and so on, he became a
pill bottle. He was, by his own admission, like a zombie, half dead
physically and mentally. I recommended the Solar Plexus Exercise for his
afflictions. About a week later he came back. He said he did not trust the
simplicity of the exercise at first, because his condition had lasted for
many, many years and was lately worsening week by week, but he
faithfully practiced it nevertheless for one week. When 50% of his symp¬
toms disappeared, he became a believer, although his doctor could not
believe what happened* A few days later, his doctor called me to ask what
method, shots or pills I used on his patient to get such results. When I told
him what his patient used, the doctor said, ^Excuse me ... I would never
believe it.11 Two months later, 1 learned that the executive had become like
a college student; he had played ball with a few students. To celebrate his

112
 The Internal Exercises

new life, he held a party«There he introduced me and held up my hand and

said, 4'This is my saviourf” He was still very healthy seven years later,
though he “never touched another piIF\

THE TURTLE

Ancient Taoist texts tell the story of a family which escaped to the hills
during a time of war. They took up residence in a cave deep within the
mountains. One day, a part of the mountain crashed down, sealing the
family within the cave. No amount of digging from inside could free them,
so they sat to await the chance that someone would discover their plight.
Months passed, as the family anxiously awaited their death due to their
dwindling supply of food. One day, they discovered a turtle which had
been in the cave with them from the beginning. The turtle had been so still
that they had earlier mistaken it for a rock Now they studied it with the
utmost fascination, wondering how it had been able to survive until now.
As they observed it over the following days, they found the only move-
ments it made were to extend and shrink its head in and out of its shell.
Occasionally, it would stop to catch on its tongue a drop of water which had
fallen from the ceiling. It had no other sustenance. Soon the family was out
of food. Facing starvation, with nothing else to guide them, they began to
imitate the movements of the turtle in hopes the simple exercise would
somehow keep them alive. Many years passed before others discovered the
family and removed the boulders which had blocked their escape* When
the records were checked, it was found that 800 years had passed since the
time the family had First been locked in the cave! News of their survival
soon spread and their fellow countrymen were astonished on learning that
only a few drops of water and a simple exercise imitating the movements of
a tortoise had sustained them through the centuries.
You may not believe this story, and it is recited only to encourage people
to follow the Turtle Exercise, but the Turtle pose is one which stimulates
the nerves. It stretches, stimulates, and energizes all the nerves of the neck
which lead to the brain and to the lower extremities of the body* The neck
forms the central pathway for all the nerves leading to and from the brain
through the central nervous system. If we are able to gain control over this
complex of nerves, we will control the entire functioning of the body* We

113
 The Internal Exercises

can cut off an arm and remain alive, but we cannot cut off our heads and still
expect to live; therefore, we must recognize the importance of exercising
the area of the neck, as it increases the circulation and carries away deposits
which would otherwise impair the proper functioning of the nerves, tis¬
sues, arteries and veins of the neck.
The Turtle stretches the entire spine, energizes the neck, strengthens the
shoulder muscles, and removes tiredness, stiffness and soreness from the
neck and shoulder muscles. In addition, the thyroid and parathyroid glands
are stimulated and strengthened, improving the body's metabolism. If one
performs the Turtle on a daily basis, one will feel younger and radiate an
inner beauty which comes only through the proper functioning of one's
inner energy systems.

INSTRUCT IONS FOR THE TURTLE EXERCISE

*

This exercise may be done standing or sitting. The best time to perform
the exercise is in the early morning upon rising, and just before retiring at
night. It may also be practiced any time you feel tension or tightness in the
neck or upper back and shoulders,
1. Bring your chin down onto your chest. At the same time stretch the

a, b,

Figures 50a and 50b. The Turtle Exercise.

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 The Internal Exercises

top of your head upward. Slowly inhale as you do this. The back of
your neck will feel an upward pull and your shoulders will relax
downward.
2. Slowly bring the back of your skull down, as if to touch it on the
back of your neck. Slowly exhale as you do this movement. Your chin
will be pulled upward, and your throat will be slightly stretched.
Also, your shoulders will be pulled upward on either side of your
head, as if you were trying to touch them to your ears.
3. Repeat this cycle for a total of \ 2 times, taking care not to force the
movements.
NOTE A; You may find it helpful to synchronize the movements of
the Turtle with the breathing techniques of the Crane. In this case, as
you stretch the head upward, inhale; as you bring the head down and
lift the chin up, exhale. In any case, please proceed slowly.
NOTE B: While doing the Turtle Exercise, look straight ahead at a
soft or muted light, or keep the eyes gently closed. You want to hold
the rest of the body relaxed and keep the fingers clasped around the
thumbs as you make a fist. This hand lock prevents energy from
spilling out through the fingers.
NOTE C: Always remember to concentrate on what you are doing. If
the mind wanders, bring it gently back.
Patience in practicing this exercise will lead you to a treasure of health¬
ful, emotional, and spiritual benefits. Upon performing the pose correctly,
you may immediately feel a diminishing of any tension or tiredness in the
neck or upper back.

COMBINING THE DEER, CRANE, AND

TURTLE EXERCISES

Once one is able to comfortably practice the three foundation exercises

on an individual basis, then the Deer, Crane, and Turtle may be put
together and performed as one basic exercise. This is accomplished by
combining the component parts of each exercise into one single exercise.
Basically , one will synchronize the neck stretching as learned in the Turtle
 The Internal Exercises

with the breathing as taught in the Crane, together with the anal lock and
hand rubbing as taught in the Deer (eventually the hand rubbing may be
discontinued and only the anal lock used). This may seem a bit confusing
when first practiced, but if one has become proficient in the individual
exercises before putting them together, it should not take long to master this
combination technique.
Each of the three exercises, as well as the combination technique when
mastered, should be practiced daily, preferably once in the morning and
again at night for optimum benefits. If one were only to practice these three
basic exercises, one's health would expand a great deal. The Crane will
strengthen and stimulate the circulatory and digestive systems. If these two
complexes are strong, then it will not be easy to accumulate weakness and
disease. The Deer stimulates the physical as well as the spiritual being of
the practitioner. It improves one’s sexual energy and ensures a balanced
glandular and hormonal system. It is said that if one has strong sexual
glands, one may never grow old. The Turtle energizes the nerves and
strengthens the brain, spinal column, and neck region. Possessing a strong
central nervous system helps balance one's mental energy and eventually
helps to bring peace of mind.
Every human being is a meld of three bodies: a physical body, a mental
body, and a spiritual body. The physical body houses the basic needs for
sex, violence, food, and entertainment The mental body houses the
emotions, thoughts, and will. The spiritual body houses intuition, con¬
science, and illumination—or communication with God,
The proper sequence of influence between these three forces should be
thus: the physical body functions only to bring into fruition the plans
formulated in the mental body, and the mental body formulates plans only
in accordance to spiritual laws. A society functioning under such an order
of influence would be free of ail evils and ills.
However, this is often not so. Since Adam ate of the forbidden fruit in the
Garden of Eden, the order of influence has been turned upside down. The
body's needs overpower the guidance of the spint, and the mind becomes
the body's agent, The result was chaos.
We need, then, to bring the mind back, to return to the natural order. The
Deer, Crane, and Turtle Exercises help us do so gently and pleasantly, by
freeing us from the body’s needs.
Taoist teachings are very practical. They teach that we are each responsi¬
ble for our own state of being—physical, mental and emotional, as well as
spiritual. It is for the purpose of realizing these truths that the Internal

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 The Internal Exercises

Exercises were developed.

THE SITTING POSITION

Taoist teachings offer correct methods for sitting, standing, walking,

and lying down. People tend to sacrifice much of their everyday energy in
supporting unhealthy forms of posture. The following suggestions provide
simple ways of arranging our bodies so that we enhance rather than retard
the natural flow of energy as we go about our daily lives.
Sitting correctly increases one’s energy and improves the health of the
body even as one sits. It is best for everyone to sit w ith the heel of one foot
pressed tightly against the perineum. For the male, the heel will press
against the prostate; for the female, the heel will press against the clitoris,*
The other leg may be kept extended or brought upon the opposite leg to
form the half-lotus position. If neither of these positions is comfortable,
you may use an object such as a hard ball to create the pressure. Remember
always to keep your spine as straight as possible. You may also practice
locking your sphincter muscles around the anus while in this position, but
understand that keeping the anus locked all the time will result in too much
tension in the body, causing a negative reaction. You need to observe

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 The Internal Exercises

Figures 51a and 51b. Sitting Positions,

moderation in all these exercises. There need never be strain or overexer¬

tion to obtain maximum benefits from the Internal Exercises.
This sitting position opens the pelvis so that the heel may be pressed
comfortably into the perineum. Through overuse of the sexual organs, we
lose a great deal of energy. Even through inactivity the sexual organs may
grow weak. Since the sexual organs are the basic glands in the body, they
need to be protected and energized. This sitting position protects against
the loss of energy through the * 'energy gate7 7 ( prostate or clitoris) and
enables you to build up additional energy in your sexual glands.
When sitting on a chair or couch, keep your thighs parallel to the floor
with your spine erect. This is the healthiest position for regular sitting. You
do not want a chair to be so high that your feet have difficulty touching the
ground, nor so low that your knees are above your thighs. Sitting back in a
plush sofa may seem comfortable at first, but it promotes poor posture and
is not a healthy way to sit. The bones do not align properly, the vertebrae
become crooked, and your energy does not flow correctly through the
spinal column.
The two methods for correct sitting are to be used whenever you practice
the Internal Exercises—including the breathing and meditation
techniques-—as well as when you work at a desk, converse with someone.

m
 The Internal Exercises

or read a book. Sitting properly promotes a healthy flow of energy in your

body and keeps your mind in an alert and responsive state.

THE STANDING POSITION

When standing, keep your feet shoulder-width apart and parallel to each
other. Your weight should be evenly distributed along your feet. Too much
weight on the heels will throw your spine off center, make your abdomen
sag, stimulate loo many nerves in your heels, and make your brain lazy.
This position keeps your mind alert and will give you a feeling of lightness
in your body.

Figure 52, Standing Position,

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 The Internal Exercises

WALKING

When walking, never hurry, lest you build up an excessive amount of

tension and make the heart beat too rapidly. It is better not to run unless
necessary. Leave early for your destination to avoid needless stress and
tension; stress is perhaps the biggest enemy of the body. When you are
rushed in your activities, there is a build-up of unnecessary tension. Over a
period of time, this may lead to weakness and to diseases such as cancers
and ulcers.
While walking, your steps should be even, and only the legs should be
used so that your mind remains alert and peaceful. Always walk with
complete attention to, and awareness of, what you arc doing. Walk at a
constant speed, not too fast or too slow, but at just an easy gait. The feet
should be parallel to each other, with the heels and toes pointing straight
ahead. When you walk correctly, you will feel like you are walking on a
cloud: your steps will be balanced, light, and airy.

THE SLEEPING POSITION

The best position for sleeping is lying on your back. Many people
experience nightmares when first assuming this sleeping position. How*
ever, the nightmares should disappear after a little while. The next best

Figure 53, Sleeping Position,

120
 The Internal Exercises

position is to lie on your right side, if you tie on your left side, the lungs,
stomach, and liver will press into your heart . This additional weight strains
the heart and may be a factor in causing heart disease. Also avoid sleeping
on your stomach. This puts an excessive amount of pressure on the lungs,
heart, and internal organs; produces shallow breathing habits; and often
results in severe neck strain and pain due to the head and neck being
twisted,
Try to sleep in a we 11-ventilated room, preferably with your head to the
north and your feet to the south so you are in line with the natural flow of
energy on the planet. Avoid oversleeping as this makes the body sluggish
and promotes weakness. Too little sleep causes this also. Between seven
and eight hours of sleep is sufficient for the average person. If you need
more than that, it may be that your system has been weakened by improper
exercise, diet, or living habits.

HEAD RUBBING EXERCISE

This is an excellent exercise for stimulating the circulation in the scalp

and preventing the hair from falling out, because the hair follicles become
nourished with the added circulation.
1. Press your hands on the points of the head indicated in figure 54a.
Do not scratch these points, simply rub the skin back and forth
without moving your hands from your head

Figures 54a and 54b. Head Rubbing.

121
 The Internal Exercises

2. Press your fingers into the points on the back of your neck as
indicated in figure 54b. Press in and mb at the same time. This
exercise removes tension and fatigue from the upper back and neck
and removes or prevents tension headaches.

THE EYE EXERCISES

The eyes are the openings to the liver. People who suffer from eye
problems usually suffer from liver disorders and vice-versa. As anger is a
symptom of liver dysfunction in Taoist theory, people who use their eyes
too much may become angry. The Internal Exercises for the eyes will
strengthen both the eyes and the liver and help such serious disorders as
cataracts, astigmatism, nearsightedness, glaucoma, and liver problems.
The eyes, specifically their movements, are indicative of an individual's
intelligence. People who are clever have large eye movements and are
always exploring their environment, Slow eye movement or a lack of eye
movement indicates a repressed level of intelligence, which may also be
helped through stimulation of the eyes.
Poor blood circulation, indicated by dark circles under the eyes, can also
be helped by doing the Eye Exercises, Poor blood circulation results from
long periods of inactivity, such as those spent in front of a television set.
Often the first signs of sluggish circulation are chilly sensations, which
result when the body temperature rises above room temperature, causing
the surroundings to be cooler than the body. Like car engines, our bodies
need cool liquids to circulate through them and remove heat. If circulation
is sluggish, body temperature goes up. Then the blood 4‘boils'', forms
skins, and forms clots. So in order to prevent blood clots, the Eye and other
Internal Exercises should be done, especially when television is being
watched.
Doing the Eye Exercise can also help bags or puffiness under the eyes
which indicate water retention or bad metabolism,
I, Place thumbs on rim of the eye sockets at the upper inside comer
of the eyes. There is a slight depression in the bone at the correct
point. Those points are designated by the letter A in figure 55a. Press
in deeply. Any pain indicates some blockage. Then massage the
points for a count of 10. Release. Repeat for a total of 3 times.

122
i At

g-
Figures 55a — 55g, Eye Exercises *

123
 The Internal Exercises

2. Next, place index fingers in the smalt depressions at the middle of

the Sower eye sockets—points designated by B Press in deeply on the
rims, not cheekbones. Massage for a count of 10. Release Then
repeat for a total of 3 times.
3. Then, place index fingers on lower eye socket 1/4 of the distance
from outside comers of the eyes. (Look for letter C in figure 55d.)
Press and massage for a count of 10. Release. Repeat for a total of 3
times.
4. Place middle fingers on top of eye sockets about 1/3 of the distance
from the outside comers of the eyes. (Look for letter D,) Press and
massage for a count of 10 Release, Repeat for a total of 3 times,
5. Place middle fingers on the temples by coming out from the end of
the eyebrows and locating soft depressions on the sides of the head
(point E). Press and massage for a count of 10. Release. Repeat for a
total of 3 times,
6. Palming. Rub hands together briskly until they are quite warm.
Cup the hands over both eyes, fingers slightly crossed, right over left.
Do not press the eyes. Hold for a count of 10. Then repeat for a total of
3 times, always feeling the warmth entering into the eyes from the
hands.
7. Then rub eyes lightly with three middle fingers. Rub the bones
around the eyes in a circular motion, starting from the inside comer of
each eye next to the nose. Rub up the bridge of the nose, across the
eyebrows, towards the temples, down and back around the lower rims
of the eye sockets to the nose again. Do this 10 times. Pause. Repeat
for a total of 3 cycles.
NOTE A: Rubbing in the opposite direction will weaken the eye
muscles and cause wrinkles to appear Always use a natural, heal¬
ing cream as a lubricant.
NOTE B: For cataract or glaucoma, practice the first seven eye
exercises up to 20 minutes daily. Whenever your eyes are tired, do the
Eye Exercises, as they will completely revitalize your entire body in
minutes. It is also good to do them in conjunction with exercises
which strengthen the liver.
NOTE C; Once you have located the painful points, it is not necessary
to continue pressing hard on these points. When you are doing the Eye

124
 The Internal Exercises

Exercises, even a very light touching of the points will accomplish the
purpose of the exercise, which is to restore normal vision,
NOTE D; Use the first two points (A and B) for diagnosis, if it is
painful at all when you press in deeply, then there is something wrong
with the eyes and/or body. If it is puffy or dark under point B, water
retention or lack of proper rest is indicated.

One may also practice additional exercises which will strengthen the
eyes and the muscles surrounding them.
1. Begin by keeping the head straight, but with the eyes first looking
up toward the ceiling and then down at the floor. Repeat this motion
several times. The eyes should always move slowly and with deliber¬
ation,
2. Next, look to either side of the head,
3. Then look up and down into the opposite comers of the eyes,
4. Then rotate the eyes first in a clockwise direction, then in a
counterclockwise direction. This will take about ten minutes to per¬
form when done slowly.
5. Always follow these eye movements with a rubbing of the hands
and a pressing of the pa) ms onto the eyes to bring heat and energy into
them.

d. e. f.
Figures 56a,—56f. Eye Motions,

125
 The Internal Exercises

If you practice these exercises consistently over a period of time, you

may never need glasses to see dearly,
A student of mine and his family benefited greatly from the Eye Exer¬
cises. His problems first began after he left his job in the computer
department of a San Francisco telephone company for a better job in San
Jose. Because he was working as a trainee on three months probation at the
San Jose company, his wife—then working as a nurse in a San Francisco
hospital—could not leave her job and move away from San Francisco- Plus
their house and four children were in San Francisco, So even if he was tired
after houi's of heavy concentration and computer training, he still had to
drive for a total of 3 hours to and from work and fight traffic. When he did
get home, he was overwhelmed by the demands of his four children. Not
being able to stand the noise any longer, he retreated to his bedroom,
locked the door, and collapsed on the bed. It was not long before his
miserable outlook on life, lack of appetite for his wife's cooking, and
indifference toward family and marital matters started explosive fights
between him and his equally strained wife. Soon they agreed to a divorce.
But before they took any legal action, they came to my office seeking
advice. After carefully listening to both husband and wife, I discovered that
they still loved each other and that the only thmgs tearing them apart were
the stress and tension of overwork, I therefore asked them to delay taking
any legal action for two weeks, enough time to let the Eye Exercises take
effect, I gave the husband the instructions for the exercises and asked him
to do them when he drove on the emptier and safer sections of Highway
280. He could exercise both eyes by steering with the right hand as he
exercised his left eye with his left hand and then switching hands to do the
other eye. A month or so later they both came back to my office bearing a
gift. The husband said the Eye Exercises performed a miracle on their lives.
When he exercised his eyes as he drove, he was never tired when he
reached home—he felt completely refreshed. He was able to play with his
children, answer their questions, even help them do their homework; his
appetite relumed; he was able to fulfill his marital duties; and he was able to
concentrate on his job and pass probation smoothly. Afterward, he was
formally hired, and he was able to sell the house in San Francisco and move
to San Jose. His wife also found a new job in San Jose, and their children
were happy. They said they were starting a new life with more love for each
other than ever before*

126
 The Internal Exercises

THE NOSE EXERCISE

The nose is the opening to the lungs. Symptoms such as allergies, runny
nose, and blocked sinuses are the manifestations of weakness within the
lungs. To strengthen the lungs, one should perform the Crane Exercise,
which directs a flow of energy that helps restore any degenerative condi¬
tions within the pulmonary system. We can also help keep the lungs strong,
as well as keep the sinuses healthy, by stimulating certain points around the
nose. These are spots which open up into the meridians that supply the nose
and surrounding areas with energy. By pressing these points, we insure a
continual flow of energy through the nasal and sinus passages.
The exercise can be done several times throughout the day, as many
times as necessary to help correct sinus or nasal problems. But if time does
not allow it, doing the exercise once, after the Eye Exercise, with the aid of
a healing herbal cream will suffice,
t, Using the tip of the index or the second fingers of each hand, press
down with heavy pressure on the three points as described below.
2, Begin at the base of the nose and press these points for about ten
seconds. Then rub these points briefly.
3, Next, press the points midway up on either side of the nose for
about ten seconds. Then rub briefly.

127
 The Internal Exercises

Figures 57a—57c. Nose Exercise,

4* Press the point midway between the eyebrows (the third eye) with
both fingers. Then nib briefly*
5. Repeat this progression three times, always beginning with the
lower points and ending by pressing the point corresponding to the
third eye,
6. Rub in a continual flowing motion, starting at the lowest point,
passing through the second and third points, then continuing up
through the middle of the forehead. Repeat this movement for a total
of three times.
Throughout the exercise, the pressure exerted should be penetrating and
deep. Often when just beginning, the points will be sensitive or slightly
painful This is an indication of weakness or blockages within the merid¬
ian, Continue to perform this exercise daily and the pain will disappear in
time. You may notice that you will acquire fewer colds, allergies, and sinus
conditions.

THE EAR EXERCISE OR

“BEATING THE HEAVENLY DRUM”

Whether it be daytime or nighttime, one’s environment never rests.

128
 The internal Exercises

When you are sleeping you may think you hear nothing, but the ears are still
receiving stimuli, Taoist teachings show a way to rest the ears. They call
this exercise "Beating the Heavenly Drum”*
This exercise stimulates and gives rest to the inner ear. It is very
important to keep your ears healthy, and by following this exercise you will
insure good hearing into old age. Many diseases of the ears , such as ringing
and partial deafness, can be helped or cured by using this exercise.
In Chinese medicine, the ears are regarded as the opening to the kidneys.
So if you do have problems with your ears, it is a warning signal that you
have a weakness in your kidneys. It is important then to also practice the
Kidney Exercise along with the Ear Exercise.
The ears lie in line with, and are connected to, the pineal gland, which,
as you may recall, is the center for spiritual awareness. Practicing the Ear
Exercise stimulates the pineal gland and helps to keep it healthy and
energized. You may find you feel very tranquil after performing this
exercise.
Practice the Ear Exercise in the morning after working on the nose. Then
you may perform it as often as you like during the day. Those who suffer
from ear problems may want to practice this exercise many times during the
day until the condition improves.
1. Place the index fingers of each hand on the outside of the ears and
fold over the outside flaps of skin which tie next to the opening of the
inner ear canal, so that you seal off the ear from the outside.
2. Using the tips of your second fingers, tap gently on the fingernails
of your index fingers. When done properly, you will hear a metallic
sound much like the beating of a drum. Tap a regular rhythm, slowly,
twelve to thirty-six times.

Figure 58, Ear Exercise (Beating the Heavenly Drum).

129
 The Internal Exercises

3* Pause, Then repeat for a total of three times.

NOTE A: When you first dose off your ears, before you begin
tapping, you will hear a sound much like that made by a waterfall.
The ear is still working. After following this exercise for a few days,
the sound of the waterfall will cease and will be replaced by a calm
silence.

MOUTH EXERCISES

In addition to the other areas of the face, we need to stimulate as well the
mouth, teeth and gums to keep them healthy and strong. We continually
use our mouths for talking, eating, and kissing. So in order to keep this area
strong and prevent tooth decay and gum problems like gingivitis, the
Mouth Exercises should be practiced.

The Tongue and Saliva Exercise

The tongue is recognized as the opening to the heart. Feelings of hate,
love, sympathy, and anger reside in the heart and are stimulated by the
tongue. When the tongue is used in kissing, passion rises from the heart.
Saliva, or4 'Heavenly Water”, is sacred to the Taoists and is treated with
respect for the power it holds as a natural healing water. It helps to kill
germs in the mouth and may be used as a form of medicine. It may also be
used to treat infections. If you cut yourself and there are no other healing
aids available, put the cut in your mouth or spread some of your saliva over
it. The saliva will help clean it out and destroy germs that might otherwise
lead to infection. Interestingly, it is now known that saliva triggers the
production of a particular hormone within the structure of the teeth which
helps to prevent tooth decay. Further, saliva is a very important aid in
digestion, and along with the teeth, forms the first step in breaking down
foodstuffs before they reach the stomach. So saliva that is evenly distrib¬
uted between food particles will increase the digestive system's capacity to
absorb nutrients. (You can benefit from this property by chewing your food
until it is in liquid form.) Because saliva is so valuable to human existence,
the glands that produce it must be protected.
To keep the heart healthy and insure the continuing strength of the

130
 The Internal Exercises

salivary glands into old age, Taoists devised the Tongue and Saliva
Exercise* The literal English translation of this exercise is: i+The Red
Dragon dances over the ocean to make the wind, rain and clouds/’ (The
Red Dragon is the tongue and the ocean is the saliva.) This one sentence
captures the exercise’s ability to wash out and clean the mouth and teeth
and stimulate the heart*
This exercise may be done after meals, upon waking to remove bad
breath, and at other appropriate times.
1. Roll your tongue around the inside of your mouth and across your
gums and teeth. Use your tongue as you would a toothbrush.
2* As you roll your tongue around your mouth, saliva will be secreted
by the salivary glands. Do not swallow itT but allow it to collect until
you have a mouthful of saliva.
3. Swish the saliva around as if you were using a mouthwash. Wash
the entire inside of your mouth including the gums and in between the
teeth,
4. Divide the saliva into three equal parts and swallow each part
separately and slowly until your mouth is clear. As you swallow it,
feel it descend to your stomach. You may begin to feel the energy
which the ''Heavenly Water15 brings to your stomach*

Gum Pressure Exercise

There are also points at the top and bottom of the lips which may be
pressed to stimulate the meridians that supply energy to the mouth, teeth
and gums* This exercise may be done in the mornings, after meals, or
whenever appropriate*
1. Press the points designated in figure 59, Press with a firm and
steady pressure and follow with a rubbing movement to energize this
area. Repeat three times.

Figure 59. Gum Pressure Exercise,

131
 The Internal Exercises

Teeth Clicking Exercise

The teeth are vital parts of the digestive system. They break up food and
distribute saliva throughout the food particles. One needs to protect the
teeth from decaying, because if one cannot chew properly, one will not be
able to digest food properly. The resultant decreased capacity to absorb the
nutritive elements from food develops into a generally weakened internal
system. To protect the teeth, one needs to do the Teeth Clicking Exercise.
Also, the body tends to loosen up and become vulnerable to outside
germs during sexual intercourse, orgasm, and white moving the bowels.
Teeth clicking or teeth clenching during these moments helps protect the
body and keep up one’s natural defenses.
A sign of old age is often loose teeth as well as loose joints. Clicking the
teeth, as well as clenching the teeth during the day, will help tighten the
joints of the body and keep the teeth healthy.
When practiced in the morning, this exercise will help awaken you.
When practiced during the day, it will help to keep your mind alert,
I. Click the teeth together thirty-six times. This strengthens the teeth
and gums.

Figure 60. Teeth Clicking Exercise.

FACE RUBBING EXERCISE

After all the exercises which energize the individual parts of the face
have been practiced, you need to stimulate the skin and facial muscles:
1. Rub your hands together vigorously.

132
 The Internal Exercises

2. Press your palms against your face so that you fed the warmth in
your hands enter the skin and penetrate into the muscles. Fed the
energy being absorbed by the cells throughout your face,
3, Rub your hands in outward circular motions around your face.
Work your fingers and hands up through the bridge of your nose,
through your third eye, and out across your forehead, continuing
down your temples and cheeks and across your chin and mouth, then
crossing back up along your nose. Continue nibbing for as long as you
wish,
NOTE: You may want to stop occasionally to rub your hands together
to bring more heat and energy into your face. Practice this exercise
whenever your facial muscles become tired. This will help to reduce
the formation of wrinkles and bring a glow to your complexion.

THYROID EXERCISE

The thyroid gland controls our bodies’ metabolism. By massaging the

thyroid area, energy will be sent into the thyroid to help it function more
normally. Thus metabolism will be helped, enabling the body to eliminate
more poisons and toxins. Digestion and absorption of nutrients will also
improve. And thyroid medicine or iodine-—both dangerous to take—will
become unnecessary.

Figures 61a and 61b. Thyroid Exercise

133
 The Internal Exercises

TECHNIQUES FOR RELIEVING PAIN

This simple exercise helps relieve upper back, shoulder or neck pain and
may be practiced whenever discomfort is felt in the upper spine. Using this
exercise can eliminate the need for aspirin,
1. Assume ihe sitting position,
2, If pain is felt in the upper right quadrant of the back, allow your
right arm to lie motionless on your thighs. If the pain is on the left, do
the same with your left arm.
3. Extend your left arm out in front of your chest with the fingers
pointed.
4, Fix your eyes on the fingers of your left hand and slowly begin to
move your left hand up and out to your left side. Keep your breathing

134
 The Internal Exercises

5, Slowly lift your arm to its original position.

6. Repeat the movement for a total of 7 times,

NOTE; This exercise helps to lure the attention away from pain in the
upper trunk and bring healing energy into the sore area. Throughout
the exercise, keep your attention focused on the hand that is being
raised. If your mind wanders, bring it back to your hand. You may
wish to synchronize your breathing with the hand raising. In that case
inhale as the arm moves upward and exhale as you bring the arm
down.

HANDS, ARMS, AND UPPER BODY EXERCISES

These exercises are similar to those practiced in T*ai Chi Chuan, Kung
Fu, and Karate. The exercises build up the strength of the arms and hands,
tone the muscles and nerves of the arms, increase the circulation of the
blood, and energize the heart, lung, and Heart Constrictor meridians which
lie along the arm.
The secret of these exercises is that they increase the energy within the
arm, not just the bulk of muscles. By concentrating on the flow of energy
within the arms and hands, your arms will grow strong and will therefore
tire less when you are performing manual tasks. The exercises help heal all
problems of the arms, including arthritis, bursitis, and tennis elbow.

Arm and Hand Pressing Exercise

This exercise may be practiced sitting, standing, or lying down.
1. Place your right hand in close to your right armpit with your palm
facing front.
2. Slowly move your hand away from your chest and extend it
straight out, leading with the heel of the hand. Keeping your fingers
relaxed and breathing normally, try to feel that you are pushing the air
away from your body.
3. Repeat this movement for a total of 7 times.
4. Repeat the movement 7 times again with the left hand.

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 The Internal Exercises

Figure 63,
Arm and Hand Pressing Exercise.

NOTE: When practicing the Arm and Hand Pressing Exercise, never
force the movements. Use little pressure and feel that your hands are
firm but soft and warm and full of energy. Always concentrate fully
on what you are doing, otherwise you will not be able to stimulate the
energy so that it flows properly through the arm, wrist, and hand.

Hand and Arm Exercise

This exercise, like the previous one, is used to energize and strengthen
the arms and hands. This is a subtle but very dynamic exercise which may
be easily overlooked, but which, when practiced, brings many beneficial
results. This exercise also helps heal problems associated with the shoul¬
der, arms and hands, and works to kill the pain accompanying such
problems as tennis elbow, bursitis, and arthritis. Practice this exercise
when you have pain in any part of the upper limbs, and continue the

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 The Internal Exercises

treatment until you have regained the complete mobility of the injured part.
I + Lie down on the floor on your stomach and place your palms on
the floor shoulder-width apart and slightly in front of each shoulder.
The forearms and elbows should remain on the floor throughout the
exercise. Keep your chest and head up off the floor and breathe
normally. Allow your legs to relax and keep a light but steady
pressure on your arms,
2. Hold this position for several seconds with a deep and concen¬
trated attention.
3. Relax your mind and turn you head back to look at the heel of your
right foot. As you inhale, feel the air come in through that foot, travel
up the leg and through ypur body so that it comes into your right arm
and down to your fingers.
4. As you exhale, send the air back out of your arm and down the
right leg so that it leaves your body through the right foot.
5. Turn your head the other way and repeat the breathing using your
left foot, leg, and arm to follow the air through your body.
6. Repeat the total exercise 7 times each time you practice it.

Figure 64. Hand and Arm Exercise.

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 The Internal Exercises

NOTE A: For the exercise to he effective, you must concentrate

deeply for the duration of the exercise. If you find that your mind
wanders during the process, then begin again. At first you will not be
able to detect the flow of energy through your body, but with practice
you will come to feel the energy as it enters your foot, travels up your
leg, and enters into your arm and hands. The in-flow of energy will
help to heal any injury or disease you may have in your arms or
shoulders.
Through the use of the breathing and deep concentration techniques, you
will be stimulating the energy meridians along the legs and arms that supply
energy to the upper limbs. By practicing this exercise you will not only be
increasing the flow of energy to the upper body, but you will also be
increasing the circulation of blood as well.

THE LUNG EXERCISE

This exercise helps heal any kind of lung problem, even a common cold.
It strengthens the entire breathing system, including the skin, which is
often called the * ‘third lung’%
Exercising the lungs is vitally important to our health. Full expansion
and contraction of the lungs allow for full absorption of energy and help the
lungs combat disease-causing agents, (Babies are bom with this knowledge
for they exercise their lungs often by crying. But when these babies learn to
hold their emotions in to try to remain calm, pressures begin to build inside.
This could be the basis for the phrase “the good die young”, since the
“good” control their feelings and reactions. On the other hand the
“bad”—those who are emotionally undisciplined and release their emo¬
tions readily—live without internal pressure, and so they live longer.)
When lungs are healthy they are more capable of handling the many
disease-causing agents that they continuously filter out of the air. (The
nose, although a wonderful filtering device, cannot filter out every micro¬
scopic panicle in the air) So cigarette smokers whose lungs are still healthy
will cough a great deal. Coughing is a good sign, for it at least shows that
the lungs are trying to rid themselves of toxins.
To determine the health of the lungs and body, one should measure the
length of the inhalation and exhalation. If the exhalation is longer than the

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 The Internal Exercises

inhalation, ill health is indicated, since more is going out than is coming in.
If the inhalation is longer,that is a healthy sign, since more energy is taken
in.
Snoring is an example of improper breathing brought about by incorrect
sleeping positions. Correct sleeping positions are those that encourage
nasal breathing.
It is even more important that asthma sufferers breathe through the nose.
Besides being an air filter, the nose also warms the air to body temperature
before it hits the delicate lung tissues. If the air temperature is too cold, the
bronchial tubes are stimulated, and asthma can result. The bronchial tubes
are tubular structures which make up the greater portion of the lungs and
which have hair-like projections (cilia) pointing straight within. When
mucous or cold air flattens the cilia, the bronchial tubes constrict, blocking
the passage of air into the lungs. Then asthma results. So joggers, walkers,
and soldiers who are trained in the cold, early mornings are likelier to
develop asthma. Asthma sufferers should protect themselves thoroughly
from the cold air by wearing a mask when it is absolutely necessary to go
out in the cold. They should also help the cilia heal by nourishing them with
herbs especially formulated to help that area. (Regular foods will not help.)
And they should do the Lung Exercise.
1. Stand with your feet shoulder-width apart and parallel to each
other. Your back should be straight, your chin slightly toward your
chest, and your head erect, as if the back of your neck is stretching
upward.
2. Exhale all the air from your lungs and clasp your hands behind
your back.
3. Now inhale slowly, expanding your lungs and pushing your hands
away from your back. Keep your chin tucked into your chest, and use
only your chest to breathe with while practicing this exercise.
4. Exhaling, drop your hands and bring your arms out in front of you.
Continue to raise your arms, bringing your hands up toward your head
and then around behind your back and back up in front of your body,
completing one cycle. Your fingers should be pointed throughout the
rotation.
5. Interlace your fingers behind your back and begin the exercise
again on the inhalation.

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 TV Internal Exercises

Figures 65a — 65c Lung Exercise,

6. Repeal for a total of n times,

NOTE; As \ ou inhale air into your lungs, feel the fresh energy come
in to invigorate the tung tissues. As you exhale, fed all the germs,
stale air, and toxins leave vour lungs.

THE HEART EXERCISES

The following exercises heal and prevent diseases and problems of the
heart, to keep the heart strong and healthy We need to pay particular
attention to the heart, because it is an organ that works constantly from its

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 The internal Exercises

appearance r. the womb to the moment its owner dies; there is no rest for
the heart
Bead? these exercises, Taoism also provides methods for helping a
hear aTtacr «icti m In case of a real heart attack, njb and p: nch the fifth, or
smallest Fr.ger The endings of the heart meridian can be found there. If
the rear* refc.:i> stops* use rhe fingers to pinch a point above the middle of
■ t jpper p Place the forefinger between the upper lip and teeth and the
tr.-me outside toe upper 3jpt and pinch the flesh with these fingers* Pinch

Figure 66. Pressure Point on Upper Lip,

ven na_'d Ooung so has revived even those who have died from heart
av lac k s 3 e . e ral n u r s e s h a ve told me t hi at they actual Is b r o u g h I se v e ral dead
pacercs— they were pronounced dead by the doctors—back to life by
using tros technique, The whole hospital buzzed with excitement—
everyone thought it w-as a miracle. Unfortunately, the doctors did not
believe it

Heart Energizing Exercise

This exercise strengthens the heart tissue and surrounding blood vessels,
] hr or sta nd i n a com fortable position w i th your hands exte nded out
m front of your chest at the level of the shoulders. The finger tips of
each hand should almost come together, but keep a little distance
between them
2 Keep your eyes focused on the tips of the fingers, or close them
gently.
3 Next, see if you can feel a current of energy flow between your
fingers, from one hand to Ihe other
4 Hold your arms out in front of you for as long as you comfortably
can. and keep your concentration on the energy flow
5 Let your arms relax for a few minutes, then repeat for a total of 3
times

141
 The Internal Exercises

Figure 67. Heart Energizing Exercise.

This exercise creates a flow of energy which comes in through the

fingers of the right hand, comes across the chest and into the heart, then
passes out through the left arm, hand, and fingers. As the energy passes
through the heart, it strengthens the heart tissue and surrounding blood
vessels. If at first you are unable to perceive this energy flow, develop your
patience and keep practicing the exercise. You will quickly begin to
perceive a tingling sensation in the fingertips. With practice, you will be
able to feel the entire circle of energy as it passes through your arms, body,
and heart. Then you will know that you are building a stronger heart.

Strengthening the Nerves Leading to the Heart

Please refer the first pose of the Twelve Nerve Exercises.

Heart Healing Exercise

This exercise clears the brain and heart of disease-causing agents by

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 The Internal Exercises

helping the practitioner relax and reduce the stress on the heart. It can also
remove diseases and problems of the heart.
The heart exercise may be practiced morning* noon and night, depend¬
ing upon the seriousness of the problem. If you have a weak heart, practice
it once a day. If there are palpitations of the heart or angina, practice it at
least twice a day. If you have had a heart attack, then this exercise needs to
be performed at least three times a day. The exercise may also be practiced
as preventative medicine to keep a strong heart healthy,
1. Lie down on on a firm surface so that only the left side of your
body is touching the surface. This exercise may only be practiced
lying on the left side.
2. Extend your left arm so that it lies straight along the left side of
your body with your hand down toward your left knee. Your left arm
will press firmly into your chest and heart region as your body lies on
top of it. Your left leg should be straight, and the right knee should be
bent slightly. Your right arm will lie gently down on the floor in from
of your body with your hand a little bit above your head. Allow your
head and face to relax on the floor. Your left arm should exert quite a
bit of pressure on your heart so that during the exercise the heart
remains constricted. This prevents the heart from overreacting.
3. Close your eyes and slowly exhale all the air from your lungs. As
the air leaves your body, feel the disease, weakness, and pain leave
your heart.

Figure 68. Strengthening the Nerves Leading to the Heart,

4, A s you si owly i nh ale, feel the fresh, dean energy enter your heart,
and feel the heart become strong and revitalized.
NOTE A: As you inhale, you may imagine that a mist or warm steam
is coming into your heart and penetrating every crevice within your
heart. As you exhale, feel the weakness and disease go out of your

143
 The Interna! Exercises

heart with the steam. You want to wash out the heart. At alJ times the
inhalation and exhalation should be very slow and done only through
the nose,
NOTE B: For this exercise to be effective, you must concentrate with
al) the power of your mind. If you find that your mind has wandered
during the exercise, begin again.

ABDOMINAL STRENGTHENING EXERCISE

This exercise strengthens the intestines, colon, and internal organs in the
abdomen. It tightens the muscles of the abdomen, and corrects such
problems as constipation and diarrhea, it also adjusts the posture and
strengthens the spine,
1. Stand with your arms stretched out in front of your body and held
slightly above chest level.

Figures 69a and 69b, Abdominal Strengthening Exercise,

144
 The Internal Exercises

2. Inhale completely, so that your lungs fill with air and your chest
expands.
3. Exhale slowly, using only your abdominal muscles to force the air
out of your 1 ungs. As you exhale, slowly drop your arms down to your
sides and tighten the abdominal muscles as much as possible,
4. Then bring your arms in front of you again and begin the next
inhalation.
5. Repeat for a total of 7 times.

WEIGHT REDUCTION EXERCISE

As you may already know, being excessively overweight can be danger¬

ous to your health. This does not mean that it is wrong to be overweight, but
merely that it goes against the natural Jaws of healing.
Blood which is normally sent to the head and brain remains in the
abdominal cavity to aid the digestive organs with their increased work load.
The heart must work harder (and because of this excess strain, becomes
critically weakened and more likely to collapse) due to the increase of fatty
tissues and, usually, because of the weakened circulation in the arteries and
veins. As a result of fats and lipids in the blood, high blood pressure results.
Excessive weight also brings on physical as well as mental fatigue and
sluggishness by overworking the system. There is usually accompanying
lower back pain because of the increased load on the spine. It is said that
when your abdomen is larger than your chest, you can buy a box to prepare
for your funeral.
The Weight Reduction Exercise helps bring down the weight to a
manageable level and helps adjust the back to keep it healthy and strong.
When practicing this exercise, remember never to force or push yourself
beyond your limits. Acquire patience and steadiness in your practice.

Part One
1. Stand against a wall so that your heels, buttocks, upper back, and
head are against the wall
2. Inhaling through your nose, stretch your body upward, pulling

145
 The Internal Exercises

your abdomen in as far as possible so your chest expands fully. Keep

your arms by your sides. Your shoulders should feel as if they are
expanding and pressing against the wall,

a. b.

Figures 70a and 70b. Part 1.

3. Exhale as quickly as possible through your mouth. Blow the

breath out fully and push your abdomen outward. Your entire body
will tighten automatically on the exhale if done properly,
4, Practice this inhale-exhale repetition 7 to 12 times.
You will find that with consistent practice, the muscles in your abdomen
and belly wilt tighten and become toned and strengthened. Excess fat,
water, and flesh will be eliminated, and the belly will shrink.

Part Two
I, Stand away from the wall and bring your heels off the floor so that

146
 The Internal Exercises

you will be standing as high on your toes as possible*

2* Keeping your spine erect and straight, bend your knees slightly as
if you were going to sit on a chair. Your arms will fall at a 45 degree
angle from your body..

Figure 71* Part II.

3. Keeping your breath regular* stay in this position from 10 to 20

seconds, or longer if possible.
NOTE: At first it will be impossible to keep your back straight and
your heels up very far. With practice and practice, you will be able to
get your heels perpendicular to the floor, your thighs parallel to the
floor, and your back straight,
This pose strengthens and tones the thighs, calves and ankles. It makes
the abdominal muscles strong and increases the circulation in the legs and

147
 The Internal Exercises

body, as well as strengthening the back and the nerves in the body. It also
stimulates the meridians of the bladder, gallbladder, and stomach. These
meridians he along the legs, and so it helps to reduce water retention and
excessive weight and lowers the blood pressure.
Always practice both parts of the exercise at the same sitting as they
balance and complement each other.

STOMACH HEALING EXERCISE

This exercise helps stomach pain, ulcers, over-acidity, flatulence, in¬

digestion, and stomach cancer. It helps take the focus of the mind away
from the stomach.
1. Sit in a comfortable position, preferably on a chair with your feet
flat on the floor, your thighs parallel to the floor, and your spine erect
and straight.

Figures 72a and 72b. Stomach Healing Exercise,

148
 The Internal Exercises

2. Place your [eft palm on the stomach area slightly to the left of the
abdominal cavity,
3, Inhaling, slowly move the palm of your right hand away from your
chest, concentrating and fixing your eyes on the tip of the fingers. As
you push your hand and arm forward, feel that you’re pushing a heavy
object with the heel of your hand. Your eyes should intently follow
the movements of your right hand throughout this exercise.
4. Exhaling, slowly bring your right hand back to your chest,
5, Perform this in and out movement for a total of 7 times.
NOTE: As you move your hand away from your chest, feel a band of
energy moving out of your stomach. The right hand is draining the
energy. Then feel the left hand absorb new energy into the stomach.
For this exercise to be effective, you must concentrate deeply on what
you are doing. The exercise should be done slowly, with total syn¬
chronization of your breath, mind, and hand movements.

THE LIVER EXERCISE

Besides the lungs, there are two other main filters of the body: the
kidneys and liver. The liver filters toxins from the body; therefore, we must
perform the Liver Exercise to keep the liver functioning properly.
Throughout this exercise, as with all the exercises, you want to keep
your mind on what you are doing. It helps if you can feel the flow of energy
across your chest. Keeping your mind on the task helps to increase the
benefits derived from doing the exercise as well as serving to unify your
mind with your body. Practice this exercise in the morning after you have
performed the Kidney Exercise.
1, Sit or lie down in a comfortable position, (Refer to the descriptions
of the proper way to sit and lie down.)
2, Place the palm of your right hand on the right lateral side of your
body so that it lies at the base of your rib cage.
3, Push your hand across the front of your chest following the line
made by the lower rib bones of your chest. Rub up toward your

149
 The Internal Exercises

sternum and then down toward the left lateral side of your chest,
4. Rubbing once from the right to the left constitutes one turn. Repeat
the movement for a total of 36 times.

Figure 73, Liver Exercise,

NOTE A: The heel of your hand should exert pressure on the skin as
you rub your hand across it. The liver lies just below the skin under
the right rib cage on the right side of the body. The pressure exerted by
the hand rubbing across the chest stimulates the flow of energy as well
as the circulation of blood to the liver,
NOTE B: You may also use your left hand to rub across your chest,
beginning at the left lateral side and again following the outline made
by the lower ribs as you rub across your chest to the right side. The
stomach ties just below the skin on the left side of the chest, and so
this hand rubbing keeps the energy flowing to the stomach.
Do this exercise 36 times also. You may want to alternate hands,
starting first with the right hand for one turn, then using your left hand
for one turn, continuing the rotation until you have performed 36
tubbings with each hand.
Practicing both forms of this exercise helps build up the relationship
between the digestive organs, stomach, and liver. One wants to push the
energy from one organ to the other so that the two organs will work together
smoothly.
Recently, while on a lecture tour, I had reason to demonstrate this
exercise, 1 asked my audience to perform it for themselves. 1 noted at the
time one woman who entered into the spirit of it with obvious gusto.

150
 The Internal Exercises

Several weeks later, that same woman telephoned my office to ask if she
might fly up to see me. When she arrived, to my great astonishment, she
said she had made the trip only to thank me. * Tor what?’ * I asked. ”For the
Liver Exercise/1 she replied. “I have had liver trouble all my life. When
you demonstrated the Liver Exercise at your lecture, I said to myself,
"What have I got to lose?' and began doing the exercise. Two weeks later,
at my regular checkup, my physician told me my liver condition had
improved sixty percent, and he couldn’t imagine why. So that's why Fm
here. Simply to thank you!”

THE KIDNEY EXERCISE

This exercise stimulates the adrenal glands and the kidneys, which lie
directly behind the small of the back. Lower back pain is often caused by a
weakness in the kidneys. Two factors which help weaken the kidneys are
drinking an excess of liquids and standing on the feet for prolonged
periods. By practicing this exercise you will be strengthening, energizing,
and healing the kidneys and adrenals. By association you will be helping
lower back problems as well as strengthening the eyes, as the kidneys are
also connected with the eyes. Further, the exercise helps keep the skin
smooth and beautiful, as the kidneys’ capacity for filtering toxins is kept at
a maximum, and encourages strong sexual feelings by energizing the
glandular system.
This exercise may by practiced in a standing or prone position.
J. Rub your hands together vigorously to get the energy flowing into
your palms and fingers,
2. Place your palms on the small of your back. Keep your upper body
tilted slightly forward. Feel the energy and heat flowing from your
hands into your back and kidneys.
3. Massage the small of your back by rubbing up and down and then
in a circular motion across your back.
4. Clench your fingers together to form two fists and hit the small of
your back with the back of your hands. Pummel the area softly for a
few seconds.

151
 The Internal Exercises

Figures 74a and 74b. Kidney Exercise.

5. Repeal the rubbing and pummeling action for a total of three

times.
6. This exercise should be done in the morning or whenever there is
lower back pain.

THE LOWER BACK EXERCISES

Pain itself is not a disease but rather a signal of an existing or developing

problem. Lower back pain is no exception. Lumbago, lordosis, slipped
discs, and other back problems limit movement and create unnecessary
pain. The Lower Back Exercises are designed to strengthen the spine, the
muscles around the abdomen, vertebrae, tail bone, and kidneys. When
done daily, they can correct lower back problems.

152
 The Internal Exercises

Exercise 1
f. Sit in a comfortable position and bring your knees up to your
chest. Hold around the knees with your hands. If possible, grab onto
your elbows with your hands,
2. As you inhale, straighten your spine and lift your head upward.
3* As you exhale, hunch your back so your lower abdomen becomes
like a ball—as if you were about to roll over backward. Your head
will come forward toward your knees,
4. Repeat this straightening and hunching movement for a total of 7
times. Seven is the number of creation, and this exercise will help
create a new back* Practice all the movements slowly, with your full
concentration on your lower back.

Figures 75a and 75b. ExerciseL

Exercise 2

This exercise may be done while tying on your back.

1. Place one hand under your lower back and feel the hollow space
under your lower spine,
2* Tuck under your tail bone and drop your lower back to the floor as
much as possible.

153
 The Internal Exercises

Figure 76. Exercise 2,

3. Release your back to the beginning position, and start again,

4. Repeat this progression for a total of 7 times, which completes one
cycle.

THE SUN WORSHIP EXERCISE

Sunlight represents a positive, energizing force which we can harness to

help cleanse our bodies as well as our minds. Sunlight enables the skin of
our bodies to produce vitamin D, a necessary nutrient for good health. The
combination of fresh air and sunlight has been used throughout the ages as a
tonic for many ailments of the body.
The Sun Worship Exercise works to wash the body both on the outside
and on the inside, cleaning out disease and germs, and restoring a feeling of
vibrant and glowing health.
Normally we dean our mouth and teeth and the rest of the body when we
wash, but we never really think to clean the rectum and anus thoroughly.
This negligence can cause an accumulation of germs at the anal opening,
causing weakness to occur and possibly hemorrhoids, polyps, or cancer of
the colon or anus. Sunlight is an ever-present and free source of energy
which we can bathe ourselves in to wash out all disease and weakness and
restore our energy to its proper level.
1. Turn your body so that the spine faces the sun.
2. Lean over so that the sunlight is allowed to come into the anal
opening. (This exercise needs to be done in a nude for best results.)

154
 The Internal Exercises

Figure 77. The Sun Worship Exercise.

3. Feel the warmth of the sunlight penetrate into the tissues,

NOTE: This exercise may be done lying down, but make sure that
your sexual openings and anus are bathed in the sunlight.

LOWER BODY AND

SEXUAL GLANDS EXERCISE

The primary symptoms of old age are often experienced as coldness or

numbness in the legs and feet due to the deterioration of the circulatory
system at the extremities of the body, stiffness of the joints, and lack of
sexual energy . This exercise is designed to reverse these and other degen¬
erative problems of the lower trunk* thus restoring youthfulness to the
body. The pose increases the circulation to the toes* feet, and legs as well as
the organs throughout the abdomen. It frees the pelvis and joints of the
knees and ankles, strengthens the nerves throughout the lower trunk of the
body, and stimulates the kidney, liver* and spleen-pancreas meridians
which pass up on the inside of the legs and into the sexual glands . It works
to cure sexual problems* such as impotence* premature ejaculation* and
other problems of retardation. It also cures menstrual problems of the

155
 The internal Exercises

female system such as cramps and excessive bleeding. It is also an excel¬

lent exercise for pregnant women as it opens up the pelvis and assures an
easy delivery.
1 * Sit on the floor and bend your knees so that the soles of your feet
come together in front of your body.
2. Rub the bottoms of your feet together until they are w'arm, and
then touch them together.
3. Rub your toes with your fingers to stimulate the circulation in your
feet*
4, With your feet together, draw your heels as close into the pelvis as
you can set them.
5, Begin to work your knees down toward the floor by pressing your
elbows in against your thighs while holding onto your toes with your
hands. Do not force your knees down. Just allow the muscles to relax
as you push them down.
6* Using the palms of your hands, rub the inside of your thighs
starting at the knees, massaging upward to the inner pelvis. This will
stimulate the liver, kidney, and spleen-pancreas meridians.
7. Repeat the massaging action for a total of 7 times.

Figures 78a and 78b. Lower Body and Sexual Glands Exercise.

156
 The Internal Exercises

8, Then gently beat on your inner thighs with your fists. This will
stimulate the circulation of blood and energy in your legs and sexual
organs*
9* Continue to work with the exercise as long as you feel comfort¬
able.

TOE WIGGLING AND BODY STRETCHING

During sleep, or for that matter during any prolonged period of inactiv¬
ity, toxins accumulate in the muscles due to the decrease in circulation,
which also results in stiffness. Old age is often said to begin in the toes, as
older people often suffer from poor circulation and cold feet. What we need
then is to stretch the body upon rising to help break up the toxins and restore
the proper circulation to the muscles and tissues in the body. This helps us
to wake up and become alert more quickly, Tf you observe animals such as
the cat, you will see that when they wake up the first thing they do is stretch
their bodies. They are following a natural law which we too need to follow.
\. Upon rising in the morning and while still in bed, stretch your
arms, legs, back, and feet. It does not matter which way. Just stretch.
Be very free about it, following no particular form or style. After you
stretch, pause briefly to relax before getting up.

Figures 79a and 79b, Toe Wiggling Exercise.

157
 The Internal Exercises

2. Now you need to move and stimulate the toes. Wiggle the big toes
back and forth several times. By moving the large toe, you stimulate
all the nerves in the body.
3. Wiggle your toes twelve times. Make sure that you pay close
attention to the toe movement, so that the exercise becomes a medita-
tion as well. This will increase the benefits you derive from this
exercise.
This is coincident to the science currently known as Reflexology, The
related sciences of Reflexology and Zone Therapy have been known and
practiced for over 6,000 years. When one wiggles the toes, the liver is
exercised and stimulated and energy is sent to the sexual glands. By doing
this exercise, you will have at one stroke stimulated your whole body
through your feet.

INTERNAL ORGAN RELAXATION

The internal organs of four-legged animals hang freely within the abdo¬
men, and so they are always assured the proper amount of blood. The
organs of a human being, however, are piled one on top of the other when
standing erect. We need, then, to give these organs a chance to relax and
have some free space, so that they might enjoy proper circulation. Once
again, we need to follow the example given to us by other animals. Begin
this in the morning after stretching and wiggling the toes.
I„ Roll over on your bed or onto the floor so that the toes, legs, knees,
and hands are on the floor. You will be like a dog, with your head
forward and your chest parallel to the floor. Pause a moment to allow
blood to circulate freely into and around all the internal organs.
2. Then slowly sit back on your heels and lower your forehead
toward the floor. Your arms will stretch out in front of you. Close
your eyes and remain in this position for a few seconds, then come
back to the kneeling position.
3, You may want to synchronize your breathing with the movements
of the exercise, but however you do it, always keep the breathing easy
and natural.

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 The Internal Exercises

a.

b.
Figures 80a and 80b, Internal Organ Relaxation.

4. Repeat the exercise seven times.

In this exercise, blood is retained in the stomach and the intestines to
strengthen digestion and elimination. Sitting down onto the heels forces
blood to flow to the heart, lungs, and brain. Blood then flows back to the
heart easily so that the heart has a chance to rest. During sound sleep, the
flow of blood to the head is reduced. We need to start with this pose in the
morning to bring the blood to our brain so that we will feel fresh, alert, and
alive.
Those who have high blood pressure are cautioned not to practice this
position until their blood pressure has been brought to within normal limits
through the practice of the other internal Exercises. This pose tends to bring
too much blood to the brain and increases one’s blood pressure, so that it
may be dangerous for persons suffering from high blood pressure to
perform this exercise.

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 The Internal Exercises

It would also be wise for the average person to work into this pose
gradually, One does not want to put such pressure on the brain too quickly.
Allow the arteries* veins, and capillaries to accommodate over time to the
increased flow of blood caused by this exercise. At first* practice the pose
once or twice, slowly working up to seven times over a period of a few
weeks.

RUBBING THE ARMS AND LEGS;

MERIDIAN MASSAGE

Energy circulates throughout the body along minute pathways called

meridians* An understanding of the meridians and their vital functions of
providing every cell of the body with energy is mandatory if one is to
master the techniques of the breathing and contemplation exercises in the
system of Internal Exercises.
The means whereby man is created, the means whereby diseases
occur, the means whereby man is cured„ (he means whereby diseases
arise: the twelve meridians are the basis for all theory and treatment:
The meridian is that which decides over life and death. Through it the
hundred diseases may be treated.
Nei Ching

Regarding the meridians. Dr. Kim Bong Han of the University of

Pyongang in North Korea* after conducting an extensive senes of experi¬
ments* arrived at a conclusion for the actual existence of these pathways of
energy. He reported that the meridians were actually composed of a type of
histological tissue as yet unnoticed by scientists who* prior to Dr. Kim's
experiments, had believed that the meridians were simply imaginary lines.
He discovered the structure and function of the meridian system to be
totally different from those of the lymphatic* circulatory, and nervous
systems.
The meridians are symmetrical and bilateral channels with a diameter
ranging between 20 and 50 millimicrons. They exist beneath the surface of
the skin and have a thin membranous wall which is filled with a transparent,
colorless fluid. Each of the main meridians develops intricate subsidiary

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 The internal Exercises

branches, some of which supply adjacent areas with energy while others
ultimately reach the surface of the skin. The places at which she branches
reach the skin's surface are the points illustrated on an acupuncture chart.
Often several branches from different main channels converge at a single
point. By stimulating that point, the energy in several channels can be
affected simultaneously. The meridians are encircled by blood vessels that
are especially in abundance around the individual branches stemming from
each of the main channels. (The bleeding that some patients report after
undergoing acupuncture is an indication that the practitioner has narrowly
missed the point on the surface of the skin and pierced one or many of the
vascular vessels surrounding the point.)
After conducting many experiments, scientists discovered that the
meridians are pathways for electricity. This led to the invention of a
machine called the Point-Locator, an instrument which indicates the points
where the branches of the meridians reach the skin's surface. At present,
the quality of the impulse that travels along the meridians is the subject of
intensive research among Chinese scientists, while many Western in¬
vestigators are currently trying to determine possible associations between
the meridians and the autonomic nervous system.
The meridian system, a physiological structure, provides a means by
which many of the energy principles that have been labeled as purely
hypothetical—even to the point where their actual existence has been
questioned—can be proved valid. Since the reality of the meridian system
has been experimentally verified by researchers like Dr. Kim, we can now
conclude that the main functional purpose for which that system exists is to
provide an effective means of transmitting the all-pervading but invisible
energy which animates all manifestations of life. Their subtlety, when
perceived in relationship to even the most microscopic aspects of the
physical body, suggests that the meridians may well be the * 'missing link' %
or the threshold between pure energy and its first manifestations as micro¬
scopic matter.
Although the first scientific proof of the existence of the meridian system
is believed to be the result of Dr. Kim's efforts, conclusive evidence for the
existence of the meridians was found in 1937 by Sir Thomas Lewis of
England. His report, published in the British Medical Journal of February,
1937, stated he had discovered an "unknown nervous system" that was
unrelated to either the sensory or the sympathetic nervous systems. Rather
than being composed of a network of nerves, he reported, the newly
discovered system was composed of a network of incredibly minute lines.

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 The Internal Exercises

Although his report went relatively unnoticed by his colleagues, it was the
first concrete verification in the West of the physiological system that
Taoists knewr to exist thousands of years ago.
Meridian, a word borrowed from geography, indicates a line joining a
series of ordered points. There are twelve main meridians. A meridian is
assigned to each of the five organs, the six bowels, and the pericardium—
here referred to as the Heart Constrictor. (The idea of the six bowels is often
perplexing to those unacquainted with Taoist philosophy. The five organs
are the heart, spleen-pancreas, lungs, kidneys, and liver. The six bowels
are the large intestine, bladder, "Triple Heater" [an ancient term indicat¬
ing the internal glandular system], gallbladder, small intestine, and stom¬
ach. e Heart Constrictor or pericardium corresponds to the blood vessel
system. [Please refer to my book The Great Tao for a fuller explanation.])
Each of the main meridians has both a point of entry and a point of exit.
Energy enters the meridian at the point of entry * circulates along the
meridian, flows through the point of exit and on through the point of entry
of the succeeding meridian. The point of exit on a meridian is connected to
the point of entry on the succeeding meridian by a secondary channel. The
direction of the flow of energy along a meridian remains constant and never
vacillates after flowing through the point of entry. (See figures S3—96.)
The meridians are the means by which the organs and bowels are linked
together, and by which each organ and bowel is enlivened by energy as it
circulates along the meridian circuit. A question that might naturally arise
as a result of the illustrations depicting the sequence of the main meridians
is: M According to the information given thus far—if an organ or bowel
associated with one of the main meridians were to become diseased,
wouldn’t it be logical to conclude that the energy would then be blocked
and be unable to complete its cycle of circulation?" The answer is no,
because in addition to the twelve main meridians, there are eight extraor¬
dinary meridians which provide for the circulation of energy when it
becomes superfluous or excessive in one of the main meridians.
The eight extraordinary meridians can justifiably be called "lifesavers" *
in that they provide for bodily energy to continue its cycle of circulation,
regardless of whether any one of the organs or bowels becomes diseased,
thus blocking the meridian circuit. Taoist teachings explain the purpose of
the eight extraordinary meridians as being analogous to the drainage
ditches and dikes that sometimes exist alongside a major river (which, of
course, corresponds to the major meridians). If for any reason the river
should become flooded and overflow its banks, the drainage ditches are

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 The Internal Exercises

designed to accommodate the superfluous water. Just soT the flow of

energy along the eight extraordinary meridians is not constant, but is
determined by the amount of excess energy in the main meridian.
The meridians or energy channels which regulate the liver, pancreas,
and kidneys all come together on the inside of the thighs. These three
meridians come in to energize the entire upper channel of the body. By
massaging these pathways correctly, we are able to stimulate the entire
body, including the sexual organs, as these meridians pass through the
pelvis on their way up the body. In a simitar fashion, the gallbladder,
bladder, and stomach meridians run in a downward path along the outside
of the leg. By massaging these pathways, we stimulate the organs and
tissues associated with the meridians.

Upward Massage

By massaging the legs on the inside in an upward manner, we stimulate

the circulation of blood within the lower half of the body. People who have
jobs which require them to sit or stand all day long tend to develop cramps
and varicose veins in their legs. This is because the blood tends to gather in
the feet and legs, which hampers proper circulation. By stimulating the
meridians of the leg, we can strengthen the healthy flow of blood and
prevent future problems from developing in the legs.
This exercise may be done standing, sitting, or lying down,
t. Place the palms of your hands on the inside of your legs at the
ankles,
2. Slowly bring your palms up your legs, through the inside of your
knees, up your thighs and into your genitals.
3. Repeat this movement for a total of 12 times,
NOTE: At all times keep pressure on your hands so that a slight
warmth may be felt as you massage your leg. Breathe normally
throughout the exercise. You may also practice this exercise by just
concentrating on rubbing the area from the knee to the thigh. This is
the most important part of the exercise.

Downward Massage
By massaging the outside of the legs in a downward fashion, problems
such as high blood pressure, water retention, and obesity (all of which are

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 The Internal Exercises

associated with the gallbladder, bladder, and stomach meridians) can be

corrected or prevented from occurring. Problems of bursitis and arthritis
can also be reversed or at least prevented from degenerating further.
This exercise may be done standing, sitting, or lying down. The standing
position also helps to stretch the hamstrings, knees, tendons, and calves of
the legs and brings energy down into the toes.
L Place the palms of your hands on the outside of your thighs.
2* In a continuous motion, rub your hands down your legs along the
outside of your knees and calves until you come to the ankles.
3. Repeat this movement for a total of 12 times. Breathe normally as
you perform the exercise.
This movement helps dispel the energy from the body. This is why it
helps problems such as obesity, water retention, and high blood pressure.
You will want to do this in the morning as at that time it is preferable to
energize the body by practicing the upward massage only.

a. Upward Meridians. b* Downward Meridians.

Figures 8la and 81b. Meridian Massage: Leg Rubbing,

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 The Internal Exercises

Arm Massage

Just as with the leg massage, you may massage your arms to stimulate
the heart, lung, and Heart Constrictor meridians which run down the inside
of the arm and the Triple Heater, targe intestine, and small intestine
meridians which run up on the outside of the arms toward the shoulders,
). Place your left palm on the inside of your right shoulder.
2. In a continuous motion, rub your palm down through the inside of
your elbow to the tips of your fingers.
3. Bring your left palm over your fingers and continue to rub up the
back of your hand, through the outside of your elbow and onto your
shoulder.
4. Repeat this movement for a total of 12 times.
5. Reverse the above by bringing your right hand onto your left arm,
rubbing first downward on the inside of the arms, then upward along
the outside of the arms. Repeat this also for a total of 12 times.

Figures 82a and 82b. Meridian Massage; Ami Rubbing.

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 The Internal Exercises

The efficacy of the Internal Exercises is based on the development of the

proper flow of energy throughout the meridians in the body. Each exercise
is designed to stimulate a particular meridian, or, as in the case of the
Meridian Meditation, the entire meridian system. By learning the Internal
Exercises, especially the Meridian Massage, we are able to help our bodies
gain control over the very energy upon which all life depends. We can then
use this energy to heal both ourselves and others, and to insure our
continuing health and spiritual growth and even our potential immortality.

166
 part m

ADVANCED

LIVING
 Taoist Meditative,
Contemplative,
and Breathing Exercises
In addition to the physical exercises, the ancient Taoists discovered
invaluable methods of meditation and breathing, such as the Meridian
Meditation, Brain Cleansing and Breathing Exercises, They used these to
augment the energy within their bodies, to help provide for a constant and
unimpeded flow of energy along the meridians, as well as providing a tool
for observing inner states of weakness and disease. They also discovered
practical contemplative exercises, such as the North Star Meditation,
Candlelight and Sunlight Contemplations, and Concentration Exercise,
which were used to focus their energy in desired directions toward specific
goals, such as a new job or financial security or to cultivate the mind or
peace of mind.
The Taoists developed meditative breathing techniques which were
concerned with transmuting the flow of the generative energy. Instead of
being discharged to procreate offspring or to waste away, it is retained in
the body for purification and transmutation into positive vitality. These
 Taoist Meditative, Contemplative, and Breathing Exercises

techniques, called Immortal Breathing (the Small and Large Heavenly

Cycles), are a series of comprehensive methods designed to create an
alchemical change within the practitioner to bring him or her into a final
state of self-realization and immortality.
The Taoist exercises, including the physical, meditative, contemplative,
and breathing techniques, are aimed at the unification of the spirit, mind*
and body. If an individual is forever unified in mind, body, and spirit, he or
she will never die, for death is a separation of spirit and body. Unification is
the way of God, or life, and separation is the way of Satan, or death. With
these principles in mind, one can isolate true teachings from the false: those
which are true will promote life, and those which are false will promote
separation of spirit and body. Upon practicing the Internal Exercises the
practitioner will immediately recognize the exercises as being the former,
for friction between the spirit, mind, and body will be reduced until there is
only complete unification, oneness, and stillness—the realization of Tao.
The first step in all the Internal Exercises encourages the practitioner to
do something, to take some kind of action either through specific physical
or concemrative tasks. Then these will enable the practitioner to go beyond
action into the Tao, or a state of action without action. The practice of the
breathing and meditative aspects of the Internal Exercises leads one into a
realization of this second step—that of non-action.
According to Taoist theory', realizing the Tao occurs in three stages. The
first stage is called you weif meaning '"action**, or diligent practice. By
working hard, we will arrive at the higher stage, which in Chinese is called
wi4 wet, meaning “no action*'. At this point we need not attend to
everything personally in order to do everything. However, for the entering
into the ;'ao to occur, we must learn that in every state of non-action there Is
action, in order to enter into the highest stage, called wu bu wei, where
everything is done without any need for action.

In the pursuit of learningt every day something is acquired,

in the pursuit of the Tao, every day something is dropped.
Less and less is done
Until non -action is achieved.
When nothing is done, nothing is left undone.
The world is ruled by letting things take their course♦
It cannot be ruled by interfering.

Tao Te Ching XL'VIII

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 Taoist Meditative, Contemplative, and Breathing Exercises

By practicing the Internal Exercises, man prepares himself for this final
transformation which occurs in a state beyond time and space, in which
man realizes his true natural place in the universe*

MERIDIAN MEDITATION

Utilizing the pathways of energy which already exist in the body,

Meridian Meditation enables its practitioner to turn her/his eyes inward to
her/his own body and detect states of weakness as if she/he were seeing
them clearly with her/his eyes. Once properly versed in this discipline, no
one will be better equipped than you to diagnose your own state of physical
health.
Modem day machines and analytical techniques (X-rays, scanners,
blood and urine analysis, etc.) are useful in diagnosing certain diseases,
especially inflammatory diseases, but they have more problems diagnosing
degenerative diseases related to nerve and energy problems which subtly
weaken organs and tissues and later lead to complex medical problems*
These problems are detected only when it is too late* Weakness is the first
step toward disease. If we have no weaknesses, then it will be impossible to
contract a serious illness. Through the technique of Meridian Meditation
we are able to enter into our own energy pathways and detect any illness
before it is too late. Then when we discover a problem such as an energy
blockage, we can use the different modes of healing available to us* such as
Internal Exercises, herbs, Tui-Na, etc.
Meridian Meditation can often be used to uncover the origins of a
weakness first thought to be located in another point in the body* A case in
point is illustrated by the time I was plagued with a harsh and constant
cough which was irritating the mucous linings in my throat, thus making it
exceedingly difficult for me to talk. At first I thought this was due to a
problem within the lungs and took appropriate herbs to treat what I thought
to be the source of my problem. When the irritation still did not disperse* I
suspected something else might be wrong. Using the Meridian Meditation,
f observed that the origin of the problem was not in my lungs, but in my
heart, the organ which supports the lungs. And so, after using a different set
of herbs to treat the heart, the cough began to abate the next day* The
Meridian Meditation can also be practiced as a preventive technique. It

17!
 Taoist Meditative, Contemplative> and Breathing Exercises

gives the student a method to discern states of weakness before they

become major diseases, For example, cancer takes many years to manifest
into its outward form. The inner observation one gams through Meridian
Meditation can help prevent it at its onset Thus, this method of self-
diagnosis helps a person to see all the signs before a disease begins io take
hold in the body.
Meridian Meditation is also a system of self-healing By meditating on
sites within the body where energy has become blocked, it is possible to
re-establish an unimpeded flow of energy at this point For thousands of
years. Meridian Meditation has been used for this purpose, and it has
contributed greatly to the physical and spiritual development of many
Taoist sages.
Meridian Meditation is learned in three stages: l. Memorizing the
meridians, 2. Feeling the energy pathways, and 3 Tracing all twelve
meridians at once.
1. First you must familiarize yourself w ith the meridians To do this
thoroughly and accurately, you should buy a good acupuncture chart
Learn them one at a time, in the prescribed sequence as they are
illustrated in the figures. The first meridian will be the lung meridian.
To reinforce its memory , use the bulb of the thumb or the tips of the
index and middle fingers to gently massage the entire length of the
meridian. As you do this follow the correct direction of the flow of
energy. Go up where the energy flows up and go down w here it flows
down.

2. After becoming thoroughly acquainted with the paths of the

meridian and the direction of energy flow, irv to feel the energy flow
within the meridians The correct method is to first find a comfortable
position, either lying or sitting down, Sitting on a soft cushion is
preferable; keep the spinal column straight so that the tail bone and the
spinal column at the waist are in line, Your shoulders and back should
be relaxed, however, so that the shoulders automatically fall into their
natural position, which is slightly forward. This allow s for maximum
expansion of the lungs. Place the hands on the legs with the thumbs
folded inside the palms. Empty the mind of all irrelevant, excess
thoughts and focus all of your attention upon the lung meridian You
may w ant to begin by tracing the path of the lung meridian w ith your
fingers, as in stage 1. Now pay dose attention to the subjective
feeling that arises as a result of this procedure, Then keep > our hands

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 Taoist Meditative, Contemplative, and Breathing Exercises

on your legs and try to feel a flow of energy descend down your arm
along the lung meridian. Eventually you will sense even the most
minute energy fluctuations along the meridian. Continue to repeat
this procedure along the large intestine meridian and subsequent
meridians in their appropriate order. After a number of practice
sessions, you will begin to perceive the flow of energy along the
meridians.
3, When you are able to feel the flow of energy in all twelve
meridians, you will want to do many meridians at the same time. For
instance, you may want to do all the meridians that pass through the
head, the torso, or the lower half of the body at once, To do so many at
once, you should first assume the body position described for stage 2,
Cleanse the mind of all irrelevant, excess thoughts and focus all of
your attention upon the meridians in the head, You may begin tracing
the meridians by holding your entire hand over the meridians. Do this
slowly and pay close attention to the subjective feelings that arise.
Feel for energy flows, Continue to repeat this procedure until you
sense even the most minute energy fluctuations in the head. Repeat
this procedure for ail the meridians in the torso and the lower half of
the body.
NOTE A; Occasionally, as you begin your practice, you will sense an
energy blockage where it will be difficult to follow the energy along
the particular meridian you are tracing. For example, you may feel the
energy flowing down the arm on the lung meridian, but it may stop
when you get to the elbow. Thus you will know that you have a
blockage of some sort. Begin again at the upper arm and retrace the
flow. If it blocks again, begin again until you feel an unimpeded flow
of energy. This may take several attempts or it may take weeks to get
past this area. However, when you do fed that the energy is flowing
smoothly and freely, you will know that you have effectively pre¬
vented or corrected a weakness or disease within yourself. If the
energy does not flow properly after a number of attempts at one
sitting, go on to feel out the flow of energy throughout the other
meridians. Then, either when you have finished or at another sitting,
you may return to the energy block.
NOTE B: Always keep in mind what you are doing. If the mind
wanders, then start again from the beginning. Do not be anxious to
hurry the process. First feel where the energy is going and do not

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 Taoist Meditative, Contemplativet and Breathing Exercises

interrupt your feeling process. Eventually you will be able to very

directly feel the flow of energy,
With the Meridian Meditation, in as little as three months, one will be
able to willfully feel the energy flow along any one of the meridians*
Becoming consciously aware of the circulation of energy within the body
will enable one to maintain a state of energy balance under any and all
circumstances. Disease can only inhabit a body in which there is an erratic
flow of energy along the meridians.
We need to learn to make our way around the inner world before we can
leam to make our way around the universe, By practicing this method of
meditation, one will learn how to unify the mind and the body in one’s
personal microcosm* Then it will be possible to **know’T the universal
macrocosm that lies beyond our apparent limitations, the goal that is
attained when we have reached the Tao+

Figure 83. Lung Meridian.

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Taoist Meditative, Contemplative, and Breathing Exercises

Figure 84. Large Intestine Meridian

Taoist Meditative. Contemplative, and Breathing Exercises

L^Vv

Figure 86* Spleen-Pancreas Meridian

176
 Taoist Meditative, Contemplative, and Breathing Exercises

Figure 87. Heart Meridian.

177
Taoist Meditative, Contemplative> and Breathing Exercises

Figure 90* Kidney Meridian,

 Taoist Meditative, Contemplative, and Breathing Exercises

Figure 92,

Triple Heater Meridian.

Figure 91. Heart Constrictor Meridian.

179
Taoist Meditative, Contemplative, and Breathing Exercises

Figure 93* Gallbladder Meridian.

180
 Taoist Meditative, Contemplative, and Breathing Exercises

Figure 94. Liver Meridian.

18!
 Taoist Meditative, Contemplative, and Breathing Exercises

MEDITATIVE AND CONTEMPLATIVE

EXERCISES

A person may practice the North Star Meditation, Candlelight, Sunlight,

or Moonlight Contemplations, and Concentration Exercise for practical as
well as healing purposes. These contemplative exercises help those who
are in need of a job, health, money, intelligence, or love* For example, if
one wants to find a new job, one would imagine that the light entering into
one's head is the new job. One would put all wishes and hopes into the
meditation. It is not necessary to even know specifically what the new job is
to be. If one is able to correctly perform the meditation and experience the
golden light throughout one's body, a new job will be awaiting one's
acceptance. In a similar manner, one may fill oneself with money, intelli¬
gence, happiness, love, or any other need that one may have. One may also
achieve success through the practice of the Concentration Exercise, which
strengthens and trains one’s mind to overcome weaknesses that may keep
success at bay.
As with all of the Internal Exercises, and the breathing and meditation
techniques, one must experience them to understand and appreciate their
simple, yet profound, effects. The ancient Taoists were very practical
people. If something worked well, they used it. If it did not, they discarded
it. And this system of Internal Exercise has been in use for over 6,000
years \

North Star Meditation

The North Star is the guide star of the heavens and has been used for
centuries by travelers to pinpoint their location and ensure that their routes
of travel were correct. It has been called ‘"The King'*, “The Emperor'% or
the “Highest Place”, and it has been given the special name “Purple
Rose" because of its beautiful purple aura. Further, it is forever constant,
forever hovering over the earth and therefore forever dependable. So it is
fitting that the Taoists have used it for thousands of years in a meditative
exercise they use for healing and other beneficial purposes.
The best time to practice this meditation is in the evening when you are
able to see the North Star dearly. However, it may be performed during the
daytime by simply imagining that the star is there above you* However,
always face the North Star when you are practicing this exercise. It will

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 Taoist Meditative, Contemplative, and Breathing Exercises

then be easy for your body to accept and receive the electromagnetic energy
coming from the star.
1. Begin by silting facing the North Star, which may be located by
first finding the Big Dipper,
2. Use your imagination and feel the light of the North Star come
down and meet you on the top of your head at a place called *The
Meeting of Alt Points" This point lies at the crown of the head at a
point equidistant between the ears.

Figure %.
The “Meeting of All Points”.

3. Feel the energy from the * "Purple Rose’ * meet your energy at this
point, and imagine that this area of your head produces a golden fire.
The meridians of your body will begin to look transparent and golden.
Feel the golden light penetrate throughout your entire body and down
to ihe toes.
NOTE: If is often extremely difficult to practice this exercise, as you
need complete attention on what you are doing for it to be successful.
If your attention wanders or you are interrupted, start again. How^
ever, never force yourself to perform the meditation. If you are unable
to complete it successfully, stop and come back to it another time.
Eventually you will meet with success. Once you are able to complete
the meditation and feel the golden light enter your body, you may
discover that some places within your body will appear dark, while all
the rest remains a golden color. The dark area within your body is a
disease. Allow the light from the North Star to soak into this dark area
until this place also becomes transparent and golden. Then you will be
charged with energy and your diseases will be healed,

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 Taoist Meditative, Contemplative* and Breathing Exercises

Whenever you have a disease, you may use this exercise to literally wash
it away. Itworks. “As you think, so you will be.,+ You will also find that it
helps to refresh, heal, and strengthen your body.

Candlelight, Sunlight, and Moonlight Contemplations

if you are unable to locale the North Star, you may practice the exercise
using a candle. You may also use the sun or the moon as the source of the
golden light which you wish to absorb into your body. But you should take
into consideration the facts that the sun may be too hot and the moon may be
too cold, You can start using the Candlelight, Sunlight, and Moonlight
Contemplations to heal yourself today, whereas the Meridian Meditation
may take several months to learn.
The contemplations may be done in the early mornings, just before
sunset, or on a cold day.
1. Look at a candle or the source of light.
2. Close you eyes and bring the light into your head. Feel your head
fill with golden light.
3. Then, feel the light gradually fill your neck, shoulders, trunk, and
entire body.
NOTE A; When performing the Candlelight or Moonlight Contem¬
plations, face north and sit in a comfortable position, Do not face
north when you do the Sunlight Contemplation and do not sit in the
sun for longer than 10 minutes, as sunlight is strong and the earth's
magnetic force flows from north to south.
NOTE B: The candle is the best source of light. It is best not to
substitute a candle with an electric light bulb,
NOTEC; If some blockage comes in when you do the contemplation,
open your eyes, gaze at the candle, and start over again. Do so until
you can fill your entire body with transparent light. If someone sees
you, he or she will think light is projecting out from your body. When
you get proficient at filling your body with tight, you may see some
dark places which arc not filled by light. These are diseased areas
which can be healed if you work on them by filling them with light.

Concentration Exercise
To make one's way through life successfully, one must train one's mind

184
 Taoist Meditative, Contemplative, and Breathing Exercises

to make proper use of its powers. How often have you heard or read that
concentration is the main reason why some people are able to do everything
well? The ancient Taoists were very aware of the connection between
concentration and betterment, so they created the Concentration Exercise
to strengthen the powers of concentration.
The exercise is done by concentrating on one of three points of focus: the
point called Tmg Tang (located on the forehead between the eyebrows, or
at the level of the third eye), the point called Shan Chung (located at the
thymus gland), and the point called Chi Hai (located I 1 !2 inches below the
navel), You may use the figure below to find the points, or you may locate
the points on an acupuncture chart, (If you choose the latter alternative,
look for points #17 and #6 on the Jen-Mo meridian. However, you will
not find the equivalent of point Ying Tang on the chart because that point is
an extra point on the Jen-Mo meridian.) Sometimes the three points are
called, from top to bottom, the upper Tan Tien, middle Tan Tien, and lower
Tan Tien.

Figure 97. The Ying Tang, Shan Chung, and Chi Hai points,

185
 Taoist M editalive, Contemplative, and Breathing Exercises

This exercise may be done in the prone, sitting, or standing position

whenever you have a quiet period of time to yourself,
1, You may begin by sitting with your legs crossed on a flat surface.
2, Now concentrate on one of the three points illustrated in figure 97,
The point most often selected for this purpose is point Chi Hai*
Concentrate by thinking only of this point and by removing any extra
thoughts* Concentrate until heat is felt at that point,
3, Once you are able to feel the heatT discontinue and forget the
exercise. You have succeeded in accomplishing this difficult exer¬
cise, and you may apply your concentralive abilities to other areas of
your life*
NOTE: Do not be discouraged if the first few trials yield no results,
This is a difficult exercise, and it may take several weeks before heat
can be felt by some people. But once you feel the heat, you should
forget about the exercise. Continuing to do the exercise to experience
the sensations can cause serious damages.

The difficulty of this exercise is show n by the many mental aids people
use to help themselves concentrate. Some recommend combining the
exercise with breathing exercises— then air may be visualized to travel to
the point of focus to heat the area. Others recommend manipulating the
point or visualizing fires burning at the point, But once they have surpassed
the difficulty and experienced the heat, their hearts will be filled with
elation.
Unfortunately, this feeling of elation buries some people, especially the
superstitious and uneducated, in self-conceit and encourages them to abuse
the exercise* What is just a simple metabolic reaction in the body (concen¬
trating on a point brings more circulation to the point of focus, and
heightened activity in that area causes the sensations of warmth) is thought
to be a working of the gods or a generation of godlike powers. Being able to
achieve such a sensation boosted these people's egos tremendously.
Unfortunately, opportunistic cult leaders saw in this way of thinking an
opportunity to control the simple-minded masses, so they created a varia¬
tion of the original exercise* This variation encourages constant concentra¬
tion to generate heat (energy) in the navel area and constant concentration
to send that energy directly to any comer of the body. By teaching this
exercise to unsuspecting people, cult leaders were able to generate a large

186
 Taoist Meditative, Contemplative, tiraf Sreflf/rmg fjcermcs

following, Their followers were told that constant and ritualized use of this
exercise, and only this exercise, gave them godly powers that could
immediately make them impervious to all lethal weapons and all diseases
and make them great and immortal at the same time. So whenever the
followers needed a psychological lift, they would generate some heat in the
abdomen and then use their minds to send the heat (energy) directly from
the abdomen to the sexual organs or any other place in the body at wilt, in
order to become “holy”, to feel elated or energitic, or become “immor¬
tal” (even though they had no idea what the characteristics of energy
were). As a result many died from the lack of proper medical care, mental
and physical illnesses (caused by misguided interference with the delicate
workings of the body), robbing raids led by cult leaders (the followers were
beholden to their leaders for making them immortal, so they willingly did
what their leaders demanded), rebellions (also led by cult leaders), and
executions (in the hands of the local magistrates).
By researching the historical records, one can trace the development of a
simple exercise into a cause of widespread chaos and mental illness among
the poor and illiterate. These records show that the altered form of the
exercise causes loss of appetite, hallucinations, uncontrolled shaking and
trembling of the entire body (nerve damage), impotence, infertility,
accelerated aging, cancers, schizophrenia, and moral corruption (incests,
promiscuity, murders, and so on). The cult members were like walking
time-bombs, and because their conditions were incurable, the local magis¬
trates were required by law to execute them.
The powerful mind, like a nuclear bomb, must be handled carefully.
Over-concentration can lead to imbalance. Since Taoism stresses that
balance is the key to mental and physical health, anything that is overused
is capable of causing imbalance and is therefore distinct from true Taoism.
True Taoists teach that the Concentration Exercise is learned in two steps:

1. CONCENTRATING
2. FORGETTING

You are probably already familiar with such a process. For instance, when
you first learned how to ride a bicycle, you had to concentrate very hard to
balance yourself, otherwise an accident would occur. Then, when your
riding skills improved so much that you rode as if you were walking, you
naturally forgot to concentrate; otherwise, mulling over every movement at
that advanced stage would cause a big accident.

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 Taoist Meditative, Contemplativet and Breathing Exercises

BREATHING EXERCISES

There are many kinds of breathing besides the regular, in/out breathing
of normal, everyday life. One of these—the Crane breathing—has been
explained earlier. Other techniques include the following exercises. Allot
these exercises bring about a myriad of health benefits, including the ability
to last 50% longer during demanding physical performances such as ballet,
gymnastics, etc.

The Reverse Crane I

This exercise allows thorough gaseous exchange to take place in the lung
and stomach tissues because it passes the air slowly throughout the lungs
and stomach. Such thorough exchanges of oxygen and carbon dioxide
usually do not occur with the regular method of breathing.
This exercise may be practiced in the mornings or evenings while
standing, sitting, or white assuming a prone position,
1. Begin by exhaling slowly. As you do this, pull the stomach in so
that air is pushed out of the stomach and the lungs. You want to
imagine that every drop of air is leaving the stomach and lungs.
2. After you exhale completely, begin to inhale slowly and extend
the lungs outward so that your chest expands in all directions. Try not
to allow the stomach to expand—pull it in tightly, You want to use
only the muscles in the chest while doing the first half of this exercise.
3. When the lungs are full, hold your breath for a while, to prevent
the air from escaping from or entering into the lungs, and to allow full
gaseous exchange to take place.
4. Next, slowly pull your chest in to contract the lungs. As you do so,
slowly push out your stomach so that it becomes like a balloon. This
series of actions pushes the air out of the lungs and into the stomach,
5. After retaining the air in the abdomen for a while, slowly contract
the stomach and let the air out directly from the mouth. At first the
exercise may be difficult to do, but with continued practice, you will
be able to fill and empty the abdomen quite easily.
6. One complete inhale followed by an exhale comprises one round
of breathing. At first, you will only be able to perform two or three

188
Taoist Meditative, Contemplative, and Breathing Exercises

Figures 98a—98d. Reverse Crane L

189
 Taoist Meditativef Contemplative, and Breathing Exercises

rounds of breathing at one sitting. Eventually you want to perform

twelve rounds* Always remember to do the exercise slowly*
NOTE: Women are cautioned not to perform this exercise during
pregnancy as the in/out motions of the abdomen may create un¬
pleasant feelings within the abdomen*
Besides allowing full oxygenation and invigoration of the bodily tissues,
this exercise also tones abdominal tissues and enlarges the chest. It also
encourages deeper regular breathing and full elimination of stagnant gases
that are often retained in the lower portion of the lungs.

The Reverse Crane II

This exercise differs slightly from the first in these repects: the air is drawn
into the upper portion of the lungs and later held in the stomach for as long
as possible before it is exhaled.
This exercise may be done in any position, at any time of day.
1 * Begin exhaling slowly by pulling in the stomach muscles. Use the
stomach and diaphragm to squeeze every bit of air out of the stomach
and lungs*
2* After you exhale completely, begin to inhale slowly to expand and
fill the entire upper portion of the lungs. Keep the stomach in—you
want to use only the muscles of the upper lungs.
3. When the upper portion of the lungs is full, hold your breath a
while to prevent air from escaping and to allow full gaseous exchange
to take place*
4. Now slowly pull the chest in to contract the lungs* Squeeze the air
out of the lungs and into the stomach, As you do so expand the
stomach slightly to accommodate the inflow of air*
5. Hold the air in the stomach for as long as possible. Then slowly let
the air out the stomach. Exhale it directly to the outside.
6. One complete inhale followed by a complete exhale comprises
one round of breathing. You may do as many rounds as you wish, but
you should not carry it to an excess*
NOTE: At first you may not be able to hold the air inside the stomach
very long. But with practice, you will be able to hold the air for a long

190
 Taoist Meditativej Contemplative* and Breathing Exercises

time. Also, when you do the exercise, try to decelerate the inhalations
and exhalations so that the stream of air will not even stir the hairs of
the nostrils. These techniques will make you appear calm and strong
through any rigorous activity, since you will not need to hyperventi¬
late for air*
Using this technique during strenuous external exercise will improve
your performance by as much as fifty percent. It supplies the body with all
the oxygen and energy it needs throughout any rigorous performance as it
eliminates the signs of hyperventilation, beautifying any performance
tremendously. So the person who uses this technique will not tire easily,
even after hours of non-stop activity. For these reasons, the breathing
technique was adopted by the Oslo Ballet School in Norway. Gymnasts
who have adopted this technique experienced a tremendous improvement
in their performance. Research done on the effects of the technique upon
athletes during their routines showed that their lasting power increased by
as much as 50%.

Bone Breathing
We need a certain amount of tension to live, as the total absence of
tension means death. However, it is a medical fact that excessive tension
and stress cause disease, quite probably even cancer. Taoists have under¬
stood for centuries that the best way to protect against disease is to give
oneself a full body and mind relaxation at least once a day. Relaxation is of
the utmost importance for proper healing to take place, as it helps prevent
energy blocks caused by the build-up of tension.
1. Lie on your back with your feet slightly apart, your arms next to
your body, and your palms turned slightly upward. Allow the floor or
bed to support the weight of your body rather than using your muscles
to hold you up. Keep your eyes closed and let your breathing become
regular,
2. As you inhale, feel the fresh, clean air and energy and vitality
enter into and penetrate your entire body.
3. As you exhale, feel all the toxins and stale air leave your body.
4. Now begin to feel, as you inhale, the air as it comes in through
your toes, flows up through the bones of your leg, and enters into your
chest.

191
 Taoist Meditative, Contemplative, and Breathing Exercises

Figure 99. Bone Breathing.

5. As you breathe out, imagine feeling the air descend through the
chest, pass through your leg and out through the toes of your foot.
6- Repeat steps 5 and 6 for a total of three times with each leg,
7. Now imagine feeling the air come up through your hands and arms
and enter into your chest and head.
8. On the exhale, follow the air back down through your arm and out
through your hand.
9* Repeat steps 7 and 8 for a total of three times with each arm.
NOTE A: Once you have mastered the individual movements, you
may combine the flow of the breath through both arms and legs
simultaneously.
NOTE B; If it is not practical to assume a prone position (at work or
traveling, for example), then close your eyes and practice the exercise
in a sitting position with your spine as straight as possible, and your
arms and legs in a relaxed and comfortable position.

After completing the Bone Breathing exercise, your mind and body will
feel completely rested and relaxed, and you will feel refreshed and ready to
begin your work anew.

Energizing and Relaxing Breathing Exercises

Bodily energy is divided into Yin energy and Yang energy. Yin energy is
negative, calm, and sedative in nature. Yang energy is positive, stimula¬
tive, and tonic.
These energies are related to sympathetic and parasympathetic nervous

192
 Taoist Meditative, Contemplative* and Breathing Exercises

impulses and ton generation. When the sympathetic nervous system is

activated, Yang energy increases. With its increase, blood pressure, heart¬
beat, breathing, sexual desire, etc. increase. Meanwhile, the body also
generates positive ions* Because of the rise in positive ion levels, people
experience headaches, hypertension, stress, tension, and so on. In con¬
trast, when Yin energy increases, negative ions are generated. Together
these stimulate the parasympathetic nervous system, resulting in decreased
blood pressure, slower heartbeat and breathing, decreased sexual desire,
and so on. Excessive Yin energy results in drowsiness, depression, sad¬
ness, weakness, etc.
Hence, the human body is an ion generator that generates both positive
and negative ions. But it must generate these ions in a balanced manner,
otherwise daily living will be uncomfortable.
How does one adjust or balance Yin and Yang energies?
Simply by breathing. Heavy or lengthy inhalation generates Yang ener¬
gy, heavy or lengthy exhalation generates Yin energy, and holding one's
breath balances both energies. So whenever you need a lift anytime,
anywhere, you may inhale for fifteen seconds or fifteen counts, hold the
breath for ten counts, and then exhale for five counts. To relax yourself
anytime, anywhere, inhale for five counts, hold the breath for ten counts,
and then exhale for fifteen counts. With these techniques, you can maintain
a positive or calm demeanor in any negative situation. You are also free to
extend the length of the inhalations or exhalations.

Brain Cleansing Exercises

The Brain Cleansing Exercises utilize the Turtle, Deer, and Crane
breathing techniques to form the foundation upon which rests the Immortal
Breathing. Without a firm foundation one cannot build a secure house
which will be safe from the winds of disease and negative mental attitudes*
So before beginning any of the breathing techniques, it is necessary to have
practiced and to become proficient in combining the Deer, Crane, and
Turtle Exercises.
We need to learn to relax not only the body, but also the mind* Our minds
are hosts to tremendous amounts of unnecessary worry which produces
undue tension and stress and may lead to acute and chronic diseases. The
Brain Cleansing Breathing is a basic healing technique which works to
wash away stress from within our minds. Negative thoughts are large
obstacles which prevent healing from occurring within our system. Taoism

193
 ,
Taoist Meditative Contemplative, and Breathing Exercises

holds (hat an idea or thought is reality. Thus a negative thought cultivates a

negative condition within our physical bodies. By practicing the Brain
Cleansing Exercises wc gain a tool to empty the mind of all its useless
thoughts, and bring it to □ balanced state. If the mind is completely
balanced, so also will be the body, If you feel sick, this is an imbalance, but
even if you feel well, this too is an imbalance, Taoism asks one to feel
nothing to either extreme but just to act mturaily in the middle wy. We
must awaken to our native condition and become empty to the point where
there is neither positive nor negative, neither hate nor love—just an
openness. Thus we become something great and at peace with ourselves.
Empty yourself of everything,
Let the mind rest at peace.
The ten thousand things rise and fall while the Self watches their
return,
They grow and flourish and then return to the source.
Returning to the source is stillness, which is the way of nature.
The way of nature is unchanging.
Knowing constancy is insight.
Not knowing constancy leads to disaster.
Knowing constancy, the mind is open.
With an open mind, you will he openhearted
Being openhearted, you will act royally.
Being royal, you will attain the divine.
Being divine, you will be at one with the Tao.
Being at one with the Tao is eternal.
And though the body dies, the Tao will never pass away.
Tao Te Ching XVI

BRAIN CLEANSING I
Negative thoughts are large obstacles which prevent healing from occur^
ring within the body . The Brain Cleansing I exercise helps to train the mind
to become empty of negativities and to help it take on divine qualities, ft
will help one come into harmony with the natural laws of the universe, by
enabling one to cast out the limiting concepts of wrong thinking and death
and find the Tao, where there are no “isms” or dualistic thoughts, no
desires, no diseases, but only complete peace,
L Begin the Brain Cleansing I breathing exercise by assuming the
Turtle sitting position. Sit with the back erect and with the hands

194
 Tavist Meditative, Contemplative, and Breathing Exercises

resting lightly on the knees. Clasp the thumbs securely between the
fingers* In this manner you hold onto the energy in your hands so that
it re-circulates back into the arms* Allow the eyes to remain dosed
throughout the exercise*
2. Now exhale all of the air from your lungs (without straining) as
you assume the Turtle position with the head stretching upward and
the shoulders down*

Figures 100a and 100b* Brain Cleansing L

195
 Taoist Meditative, Contemplative , and Breathing Exercises

3. Nextt gently tilt the head backward into the second Turtle position
and slowly begin to inhale the breath. Try to feel that as the breath
enters into the internal chambers of your body it carries with it a
boiling steam, fire, or white smoke, and that it slowly begins to rise
upward from the abdomen to the head. Feel the smoke fill the head
completely,
4. When you have completed the inhalation (without straining), then
straighten the head and begin to exhale in the first Turtle position,
Feel the smoke, steam, or fire leave the body, Feel it carry out with it
the worries, tensions, unnecessary thoughts, dishonesty, anger, de¬
pression, and ills of your mind and body Feel the clearness and
cleanness that is left behind. Then repeat the breathing sequence
again as many times as you feel comfortable. However, try to main¬
tain a minimum of seven inhalations and seven exhalations at each
sitting,
NOTE A: It is important to remember to keep the anal muscles
contracted while performing the exercise as this will lock the energy
in the upper chambers of the body and will allow the energy and the
smoke to rise up the spine,into the brain.
NOTE B: At first it may be difficult to coordinate the breathing with
the sensations. But with determined and motivated practice, you will
be able to clearly feel the smoke as it comes into and leaves your head.
Also at first you may not be able to feel the clearness that is left
behind, but with patient practice you will be able to develop a strong
feeling of clarity. If the mind is clear, then your problems will be
eighty percent eliminated.

BRAIN CLEANSING II
This exercise provides a marvelous stretch to the back, shoulders, and
arms, as well as helping to balance your energy and relieve tension and
fatigue from the body. It also keeps the mind alert and fresh,
It Is beneficial to practice the Brain Cleansing II exercise at any time
during the day when you feel tired, such as in the morning upon rising, at
the office, or in the evening after work,
l, This exercise is performed while in a standing position (it may also
be practiced from a prone position while lying on your back) with the
feet slightly apart but parallel to each other. The hands are relaxed but

196
 Taoist Meditative, Contemplative, and Breathing Exercises

straight and are held at the sides of the body, and the head is in an
upright position as in the first position of the Turtle Exercise,

2, Begin by exhaling the breath to completely empty the lungs,

3. Now drop the head back and begin to inhale slowly. As you
inhale, expand the chest and bring the arms up away from the sides of
your body so that you bring the hands together up over your head with
the palms together. (Do not strain during any of these movements. If
it is impossible to touch the hands together comfortably, simply raise
the hands as far as they will go and stop there,) As you bring the arms
up over the head, feel as if you are bringing in the active (yang) energy
of the universe (or white smoke) into your lungs, body, and mind,

Figures 101a and 10lb. Brain Cleansing II.

197
 Taoist Meditative, Contemplative* and Breathing Exercises

4* After you have inhaled a full breath, and while still keeping the
arms held over your head, hold the breath in, lock your anal muscles
and relax in this pose for as long as you can without strain, Feel as if
the white smoke is coming up to completely penetrate every space
inside the mind. Feel the energy circulate around within your body
and your mind, knowing that it is beginning to wash away all of your
negative thoughts,
5, Next, as you slowly begin to exhale, bring the head forward and
separate the hands. Keeping the arms straight, move them back down
to your sides. As your hands move in the downward arc, try to feel the
passive (yin) energy from the earth (cool breezes) come into the arms
through your fingers. This exercise is symbolic of embracing the
entire universe so that one achieves a feeling of oneness from uniting
the earthly passive energy with the active, heavenly energy. As you
continue to exhale, feel the smoke leave, leaving behind a clean and
clear feeling,
6. When you have finished exhaling, repeat the breathing and arm
movement sequence a minimum of seven times or until you feel like
stopping,
NOTE: It is refreshing to practice this exercise out of doors in the
sunshine, gathering the fresh air into the body, As you perform the
arm movements, feel as if you are reaching out to touch the clouds and
the sky.

198
 Immortal Breathing:
Small and Large
Heavenly Cycles
There are two special meridians surrounding the Seven Glands System.
One is called the Jen-Mo Conception Meridian, and the other is called the
Tu-Mo Governing Meridian. They are the only two meridians whose
energy flows can be changed, if we change them we will bring about
profound changes in the seven glands which will immortalize our bodies.
The seven glands of the human body are responsible for controlling all of
the bodily functions. As mentioned earlier, they mutually balance and are
interconnected w ith one another. They energize, recharge, and help circu¬
late energy in the body, and may be likened to electrical transformers or
generators or storehouses of energy within the human body. When the
energy within the Seven Glands System is elevated to a higher frequency by
the body, the entire body will be brought to a perfect or spiritual order.
Before undertaking the Immortal Breathing, it is necessary that you have
already achieved sufficient expertise in the system of Internal Exercises so
that the body is in a balanced state of health without any serious or chronic
 Immortal Breathing: Small and Large Heavenly Cycles

ailments. It is impossible to practice the final stages of the breathing

exercises if there are any blockages in the meridian pathways. The Merid¬
ian Meditation and the other Internal Exercises are therefore necessary
prerequisites for opening up the meridians and preparing the body for
receiving the Immortal Breath.
The human body is an electrical system, It is capable of carrying a load of
electricity through it only as strong as the resistance of the nerves and
glands are to that electrical current. The stronger the body is physically, the
greater the current load of electricity it will be able to handle.

Figure 102. Schematic Representation of the Path of Energy Flow.

Immortal Breathing brings into the body very powerful levels of energy,
and if the body is not sufficiently strong to handle it, the nerves and glands
may “bum out” from an overload of energy. It has been said that many
people who suffer from extreme mental conditions are that way only
because they are unable to handle the energy levels flowing within their
bodies. Unfortunately, if one experiences excessively high levels of energy
over too long a period of time, irreversible damage may be done to the
body. Do not, therefore, regard the Immortal Breathing lightly.

200
 Immortal Breathing; Small ami Large Heavenly Cycles

However, if you have followed the steps of the Internal Exercises and
meditations conscientiously and have practiced the Crane, Turtle, and Deer
Exercises so that you are proficient in them, you will be ready to begin the
Immortal Breathing (the immortal Breathing exercises are extensions of
the Deer at a very, very elevated level).
This is the final stage of the Taoist system of Internal Exercises. Mastery
of Immortal Breathing may require from one year to a lifetime of diligent
practice. Letting the body raise its energy levels to higher frequencies is not
something to be rushed. Promising miracles for a minimum of effort and
time is a sin, for many lives can be ruined permanentlyf or “disintegrated
into evil**.
However, if impatience can be overcome, the rewards are indescribable.
The spiritual eye of the practitioner is fully awakened, and he or she is
raised to the level of the Hsien, or wise and immortal person. The Hsien is
one who knows the secrets of the universe by being in complete union with
the Tao, or God, exists perpetually, and has the powrer of the universe at his
or her disposal. Is this not the true desire which lies in the hearts of all men?
God has put this desire for spirituality in man—no other organism in the
universe is so gifted—so that man may one day accompany him.

SMALL HEAVENLY CYCLE

This type of breathing is often called the “Self winding Wheel of the
Law**, When first practicing this type of breathing, one must use one’s will
power to initiate the cycle. However, there comes a time when the breath¬
ing becomes automatic and will continue on an involuntary basts. Thus,
once the process has been initiated, it becomes something which, in a
manner of speaking, becomes selfwinding, irreversible and beyond one’s
control. In such a way the final stage of enlightenment comes not from
something you are doing, but comes all of its own to you.
L Sit with your spine and head held erect.
2. Grasp your thumbs inside your fingers and lay your hands lightly
on your legs.
3, Begin to inhale slowly, without forcing your breath at any time.
As you inhale, feel the breath come in through your nose and

201
 immortal Breathing: Small and Large Heavenly Cycles

descend through the Jen-Mo meridian into the abdominal cavity

(stove) where the breath will be heated (transmuted) and energized.
4. When you have fully inhaled the breath, lock your anal sphincter
muscles and pull your chin down onto your chest in a chin lock. These
two movements prevent the energy from escaping the abdominal
chamber and help to further energize the energy as it activates the
sexual glands. Also, when you hold your breath, the blood vessels
tend to constrict, thus raising the blood pressure. The chin lock helps
to reverse this process and restore an equilibrium to the body.
5, With your breath held, and the anal and chin locks in place, begin
to feel the energy in the stove cauldron (abdomen) beginning to rise
upward along the back of the spinal column or Tu~Mo meridian.
6, As the energy travels upward, it moves through the seven houses
(glands) in succession, entering first into the sexual glands where it
makes a spiraling circular movement, and then passes upward and
through the remaining six houses in similar wheel-like movements
(see figure 103). The wheel rotations at each house serve to energize
the house in which it occurs, as well as transform the energy into a
higher order to be received by the next house, in this fashion each of
the glands serves as transformer and generator for the energy of the
body.

Figures 103a and 103b. Small Heavenly Cycle Sitting Pose.

202
 Immortal Breathing: Small and Large Heavenly Cycles

7. When the energy reaches the level of the pineal gland, allow it to
circulate there for a moment, and then release the anal and chin locks
and slowly exhale the breath,
8, Begin the Small Heavenly Cycle again,
NOTE: At first you will wan! to hold the breath only for seven
seconds, one second for each gland. As you become proficient in the
breathing, hold the breath for longer periods of time. As the breath is
held for longer periods, begin to make two or more loops around the
houses for each period during which the breath is held. So the
sequence would become: inhale the air into the abdomen through the
Jen-Mo meridian; hold the breath and lock the chin and anal muscles;
pass the energy up and through the Tu-Mo meridian into the sexual
glands, adrenals, pancreas, thymus, thyroid, pituitary, and pineal
glands, then back down the Jen-Mo, and so on until there is the need
to exhale the breath. With practice the breath can be held for several
minutes to several hours without feeling the need to breathe* When
the seven houses have been sufficiently energized, the need to breathe
disappears and one functions in a breathless state of immortality.

LARGE HEAVENLY CYCLE

The Large Heavenly Cycle, like the Small Heavenly Cycle, utilizes the
breath and the seven basic houses (glands) of the body. The difference
between the two techniques is that the Large Heavenly Cycle allows the
energy to travel down the meridians of the legs and arms in addition to the
central axial chamber of the body*
L Begin in a seated position with the spine and head held erect.
2. Inhale the breath and allow it to pass through the Jen-Mo meridian
in the front of the body to the abdominal cauldron (stove) where it will
be fired up and energized.
3. After a full inhalation, perform the chin and anal lock, hold the
breath, and allow the energy to circulate through the seven houses as
described in the Small Heavenly Cycle.

203
 Immortal Breathing: Small and Large Heavenly Cycles

4. When the energy has reached the pineal gland, allow it to descend
again down the Jen-Mo meridian into the legs through the stomach,
bladder, and gallbladder meridians which lie along the outside of the
legs,
5. When the energy has reached your toes, bring it back up your legs
through the spleen-pancreas, kidney, and liver meridians which lie
along the inside of the legs,
6. Circulate the energy back up the spine along the Tu-Mo meridian
and then allow it to descend down the arms through the lung, heart,
and Heart Constrictor meridians which lie along the inside of each
arm,
7* When the energy has reached the finger tips, allow the energy to
pass back up the arms through the large intestine, small intestine, and
Triple Heater meridians and bring it back into the Jen-Mo meridian
and down to the abdominal cauldron.
8. This completes one Large Heavenly Cycle. You may nowr exhale
the breath or continue to perform the breathing cycle until you feel the
need to exhale the breath.
NOTE: At the beginning of your practice, hold your breath for seven
seconds while feeling the energy around your body. With increased
proficiency, increase the time to five minutes or more and perform as
many rotations of the large cycle as possible, always ending the
breath with the energy in the abdominal cauldron.
You may eventually reach the point where there is no need felt to inhale
or exhale. It is at this level that the cells of the body have been transmuted
through an alchemical process to where they are able to exist only on the
energy which circulates throughout the universe, rather than on the grosser
need for oxygen which is presently fell. It is at this point that the “normal”
laws of time and space no longer bind the individual to this body or earth,
and one has entered into the eternal nature of the universe.

204
 PART IV

BEGINNING ANEW:
FINDING PROBLEMS,
SOLVING PROBLEMS
 Taoist Healing
Prescriptions

The Internal Exercises may be divided into four distinct categories: \)

general and regular health maintenance exercises; 2) specific healing
exercises for individual organs or parts of the body; 3) breathing exercises;
and 4) meditative and contemplative techniques. In addition, there are
healing prescriptions which combine several of the Internal Exercise tech¬
niques and are used when treating a specific disease or ailment.
The general health maintenance exercises are to be practiced on a daily
basis for a minimum of three months .Then one should continue to practice
the Deer, Crane, and Turtle daily, and use the other exercises on a schedule
of alternate days or weeks so as to build the body to its maximum level of
health. After about three months one should be able to feel the flow of
energy in the body as one practices these exercises. When one can perceive
this subtle flow of energy or life force (Chi) within the body, then it will be
time to begin practicing the Meridian Meditation techniques. To properly
learn the contemplative exercises takes between one and ten years.
 Taoist Healing Prescriptions

Develop patience in your practice and you will escape 4"Disintegration into
Evil” and be rewarded generously. Practicing the Taoist Internal Exercises
is like venturing into a dark cave and discovering a treasure which has been
lying there for years awaiting its discovery. Upon returning to the sunlight,
that treasure will sparkle magnificently. The treasure is your health and the
Taoists feel that perfect health is our birthright.
You may find from time to time that you will go through periods when
you are unable to perform your exercises (because of location, family
crisis, etc.) If you have become genuinely interested and are able to see the
benefits you will have accrued from doing the Internal Exercises up to that
point, have faith that you will return and begin again where you left off.
The Internal Exercise system is to be practiced throughout your lifetime.
Therefore, minor periods when one does not practice them will be insignifi¬
cant if one follows them for the bulk of one's lifetime.
The constitutions of some people upon beginning the Internal Exercises
may be very weak, or there may be chronic problems which have been
developing over the years. Even if one practices the exercises, whether
because of poor diet or an excess of stress in one's daily life or through
injury, one may acquire diseases or problems of health, such as heart
disease, obesity, or lower back pain. Included in the system of Internal
Exercises, therefore, are techniques designed to deal with specific prob¬
lems of the body. These are prescribed on an individual level, and are to be
practiced until the disease, pain, or problem disappears entirely. They are
to be practiced in conjunction with the other general health maintenance
exercises.
Included in this chapter are also healing prescriptions or combinations of
several Internal Exercises which, when practiced together, aid the natural
healing processes in certain states of discomfort or disease, such as mi¬
graine headaches, high blood pressure, or hemorrhoids.

General Health Maintenance Schedule

Upon waking in the morning:
Toe Wiggling and Body Stretching
Internal Organ Relaxation
Head Rubbing Exercise
Eye Exercises
Nose Exercise
Beating the Heavenly Drum

208
 Taoist Healing Prescriptions

Mouth Exercises
Face Rubbing Exercise
Kidney Exercise
Liver Exercise
Solar Plexus Exercise
Meridian Massage
Deer Exercise
Crane Exercise
Turtle Exercise

Regular Health Maintenance

To be done daily throughout one's life:
Five Animal Exercises
Eight Directional Exercises
Twelve Zodiac Exercises
Twelve Nerve Exercises

Meditation
Upon feeling the subtle energy flow in the body, one may begin practicing
the meditation:
Meridian Meditation

Only after mastering the Meridian Meditation should one begin to

practice the Immortal Breathing techniques.

Specific Healing Exercises

These may be practiced in conjunction with the general health maintenance
exercises or just for correcting specific ailments.
Weight Reduction Exercise
Lower Back Exercises
Stomach Healing Exercise
Heart Exercises
Abdominal Strengthening Exercise
Lung Exercise
Lower Body and Sexual Glands Exercise
Techniques for Relieving Pain
Hand, Arm, and Upper Body Exercises

209
 Taoist Healing Prescriptions

Sun Worship Exercise

Eye Exercises
Internal Organ Relaxation
Relaxation exercises

Breathing Exercises Include;

Crane Exercise
Heart Healing Exercise
Reverse Crane 1
Reverse Crane II
Bone'Breathing
Brain Cleansing I
Brain Cleansing II
Immortal Breathing:
Small Heavenly Cycle
Large Heavenly Cycle

HEALING PRESCRIPTIONS

Arthritis, Rheumatism, Bursitis, Tennis Elbow;

Turtle
Crane
Deer
Arm stimulating exercises (for tennis elbow, rub until you feel the
arm become hot around the elbow—feel the heat in the elbow}
Leg stimulating exercises
Arm and Hand Pressing Exercise (for bursitis or arthritis in
arms or hands)
Techniques for Relieving Pain

Asthma;
Crane, Turtle, Deer—all practiced together
Lung Exercise
Liver Exercise (soothes and strengthens the nerves)

210
 Taoist Heating Prescriptions

Back Pain:
Lower Back Exercises
Kidney Exercise

Beauty and Fitness (rejuvenation)

Deer, Crane, Turtle
Eye Exercises (for wrinkles)
Gum Pressure Exercise
Tongue and Saliva Exercise
Beating the Heavenly Drum
Teeth Clicking Exercise
Weight Reduction Exercise
Solar Plexus Exercise
Head Rubbing Exercise
Breathing exercises

Blood Pressure—High:
Crane, Turtle (avoid Deer until pressure falls to normal)
Brain Cleansing I
Toe wiggling exercise

Blood Pressure—Low:
Deer, Turtle (avoid Crane until pressure comes up)
Brain Cleansing II
Toe wiggling exercise

Bronchitis (throat pains):

Lung exercises
Meridian Massage (especially downward along lung meridian)
Solar Plexus Exercise

Cancer,
Bone:
Kidney Exercise
Lower Back Exercises
Liver Exercise

211
 Taoist Heating Prescriptions

Prevention:
Crane, Turtle* Deer
Arm stimulating exercises
Kneading shoulder muscles (releases tension and stress and opens
meridians which may be blocked)

Cellulite:
Leg stimulating exercises (nib downward on outside only)
Lower Body and Sexual Glands Exercise

Common Cold (sneezing* coughing, sinus headache):

Interna) Organ Relaxation (brings blood into head and lungs to fight
head cold)
Nose Exercise (for sinus)
Head Rubbing Exercise (pressing points behind head for headache
and tension)
Pressing on either side of the throat on stomach meridian points (this
may cause you to cough at first, but it will eventually stop the
coughing)
Meridian Massage (nibbing downward along the lung mendian for
temporary relief of cold symptoms and lung congestion)

Concentration Problems:
Five Animal Exercises
Concentration Exercise

Constipation:
Crane breathing
Solar Plexus Exercise
Twelve Zodiac Exercises

Diabetes:
Liver and pancreas nibbing exercise
Leg stimulating exercises (especially upward nibbing on die inside of
the leg to bring energy into the body)
Deer Exercise

212
 Taoist Healing Prescriptions

Tongue and Saliva Exercise (for relief of symptoms of thirst caused

by diabetes)

Diarrhea:
Deer
Leg stimulating exercises (upward rubbing on inside of teg only)
Solar Plexus Exercise

Dizziness (vertigo, nerve imbalance):

Bone Breathing
Ear Exercise
Brain Cleansing II
Turtle, Crane

Emphysema:
See Asthma

Eye Problems (glaucoma, cataract, near- and far-sightedness, etc,):

Eye Exercises

Female Problems:
Deer
Kidney Exercise
Leg stimulating exercise (on the inside of legs only)
Solar Plexus Exercise

Headache:
Bone Breathing
Eye Exercises
Nose Exercise
Standing Crane
Brain Cleansing II
Head Rubbing Exercise (rub points behind head)

Hearing Problems:
Ear Exercise

213
 Taoist Healing Prescriptions

Heart Problems:
Heart Exercises

Hepatitis (liver problems):

Liver Exercise

Hemorrhoids:
Deer Exercise (squeezing anal muscles)
Sun Worship Exercise

Impotence (premature ejaculation):

Deer
Brain Cleansing I
Sexual gland exercise

Insomnia
Toe wiggling exercise
Crane breathing
Bone Breathing
Solar Plexus Exercise

Kidney Problems:
Kidney Exercise
Deer
Leg stimulating exercise (upward on the inside only)

Menstrual Problems:
See Female Problems

Nerve Problems (numbness and paralysis):

See also Liver Problems
Crane, Deer, Turtle
Liver Exercise
Rubbing local area until warm to bring in fresh blood and energy
Twelve Nerve Exercises

214
 Taoist Healing Prescriptions

Obesity:
Weight Reduction Exercise
Solar Plexus Exercise

Overacidity:
Crane
Liver Exercise (calms and balances stomach)

Pneumonia:
Crane breathing (to help rest lungs, very slowly)
Rubbing downward along lung meridian (for temporary relief)

Prostate Problems:
Deer

Refreshing Yourself:
Five Animal Exercises
Eight Directional Exercises
Twelve Nerve Exercises
Deer, Crane, Turtle
Reverse Crane I
Reverse Crane U
Bone Breathing
Energizing and Relaxing Breathing Exercises
Internal Organ Relaxation
Eye Exercises

Sciatica:
Leg stimulating exercise
Lower Back Exercises
Lower Body and Sexual Glands Exercise

Stomach Problems (ulcers, pain, vomiting):

See also Diarrhea
Crane
Solar Plexus Exercise

215
 Taoist Healing Prescriptions

Stomach Healing Exercise

Stomach Problems (nausea from hypoglycemia):

Liver Exercise
Rubbing across pancreas

Tennis Elbow:
See Arthritis

Teeth and Gum Problems:

Mouth Exercises

Thyroid Problems:
Thyroid Exercise

Tonsilitis:
Turtle
Throat rubbing

Tuberculosis:
Crane
Coughing complications:
Rubbing down inside of arms
Throat rubbing
Sweating complications:
Toe wiggling exercise (calming)
Diarrhea complications:
Solar Plexus Exercise
Crane, Deer

Ulcer:
See Stomach Problems and Nerve Problems

216
 Taoist Healing Prescriptions

Vomiting;
Crane
Stomach exercises

AH illnesses:
Five Animal Exercises
Eight Directional Exercises
Twelve Zodiac Exercises
Twelve Nerve Exercises

217
 Conclusion

When thinking about integrating the system of Internal Exercises {or the
Tao of Revitalization) into our daily lives, it is important to keep in mind
the ancient Taoist proverb which states simply: “If you do external ex*
ercises, you must do internal exercises’1- External exercises expend energy
without replacing it, and therefore we feel a need to rest after strenuous
physical activity. On the other hand, Internal Exercises work to conserve
and build up our energy. The proverb continues: “If you do internal
exercises, you may forget to practice external exercises1’—because one
benefits completely through the practice of Internal Exercises.
This is not to imply that one should not practice external exercises such
as tennis, running, or golf. The Taoists were only recognizing the fact that*
by themselves, external exercises are incomplete and need to be balanced
by the addition of these simple techniques for rebalancing and supplanting
the loss of energy incurred through external exercises.
The Internal Exercises energize, train, and strengthen the internal organs
and tissues so they may become strong and healthy. When the internal body
and mind is strong, we will lack the opportunity to become diseased. The
beauty of the Internal Exercises is that they are very easy to practice. No
matter where you are or what time it is, it is possible to practice these simple
techniques: when you are driving along in your car, do the Deer Exercise by
squeezing the sphincter muscles. Nothing could be simpler or easier to
practice; no special equipment is needed and no one else need know what
you are doing!
in addition, Internal Exercises encourage the circulatory system without
 Conclusion

speeding up the heart rate. All the exercises are done slowly, without
effort. You see, the number of times our heart beats during our lifetime
indicates the length of our life. We do not want the heart to wear out
prematurely. The heart rate does not increase during the practice of these
exercises and, yet, through their practice the heart rate actually slows
down. We are therefore able to increase our life expectancy as the ancient
Taoists wished.
Oftentimes, people who practice external exercises become involved in
a subtle, yet destructive cycle. External exercises work to train the muscu¬
lar system. Vigorous exercise often stimulates the appetite and the person
in training ends up eating more than he or she would otherwise. All goes
well until the person stops exercising, and then all the muscles which have
been built up turn to fatty tissues. This does not occur through the practice
of the Internal Exercises. They work to control the size and tightness of the
muscles and other tissues without encouraging the appetite. As a matter of
fact, many report that the Turtle Exercise actually decreases their appetite.
The ancient Taoists recognized that the Internal Exercises follow natural
laws in working to fulfill their final purpose. Will power is not necessary to
practice these exercises, for one is not interested in making impossible
things occur, only in doing what is possible. By practicing the Internal
Exercises, one forgets oneself and the ego becomes smaller, while the spirit
or god within becomes larger
There are four kingdoms in the universe. The first, or Vegetable King¬
dom, has no purpose other than to exist and grow; plants and one-cel led
organisms have no mind of their own. The second, or Animal Kingdom,
has mind and soul, but lacks a spirit and therefore has no purpose other than
to propagate itself. The third realm, the Human Kingdom, has mind, soul,
and spirit. If we ask why man has religion, we realize that man is not
content with his situation as it is. Animals do not seem to care about their
situation, but man does. He has a higher purpose than merely to exist. This
is exemplified in man’s pursuit of his material life—he always wants
something more than he has. We also have a desire to improve ourselves.
Why? Because we have a spiritual need to improve ourselves into the
Kingdom of God, To be religious means to find a way to get into the divine
Kingdom of God—the fourth realm of this universe—to become im¬
mortal. The ancient Taoists recognized this primal urge of mankind and
through their knowledge of the natural laws perfected this system of
Internal Exercises as a means whereby—with daily practice—man could
realize his birthright, his divine self. The system of Internal Exercises is

220
 Conclusion

meant to provide each of us with the opportunity to unify our bodies with
our minds and our spiritual selves. Only then can we realize the Tao, our
true immortality, and enter into the Kingdom of God.

221
 Index

Abdominal Strengthening Exercise, 144-145, problems of 212

2t» Constipation, 71* 110* 144, 212
Add, 42 Coughing, see Lungs, coughing
Acupressure* 34 Cramps* 94, 156
Acupuncture: 15* 34, 25; chart of, 185 Crane Exercise: 37, 45* 100-105* 115-116*
Adrenal glands, 40, 4-1 127, 209, 210* 211, 212* 213, 214. 215.
Aging, 14 216, 217; digestive problems, 102; respira¬
Allergies, 14 tory problems! 102-103; Standing Crane,
Anus: problems of, 93, 154 106-107
Aim and Hand Pressing Exercise* 135-136,
210 Deafness* see Ear, problems of
Arthritis, 135, 136, 164, 210 Dm Exercise: 43, 45, 115-116* 209,
Asthma, 61, 210 210, 211, 212, 213, 214, 215, 216;
Astigmatism* see Eye* problems of estrogen production, 94; Female, 93-99;
impotence, 93; Male. 87-93; menstruation,
Back Pain, 68, 145, 151, 211 94-95; premature ejaculation, 93; Prone,
Bear Exercise, 59-60 99-iOO; self-determination, 87
Biorhythm: 70; cycles, 71 Dharma, 79-80
Bladder: 62, 65; meridian, 162, 164, 178 Diabetes, 60, 212
Blood: analysis of, 171; cells, 35; circulation* Diarrhea, 110, 144,213
35 37, 122; clots, 122; flow, 35,16; pres¬ Digestion* 66, 159
sure (high), 145, 159, 163, 211; pressure Digestive system, 68
flow), 60* 211; sugar, 60; vessels, 37* 57 Disintegration into Evil, 92* 201
Bone: 65; Breathing Exercise, 191-192, 210, Diverticulitis, 102
211, 213, 214, 215; cancer, 211 Dragon Exercise, 43 , 44-58
Brain: 186-187; cells, 58, 113;
Cleansing I, 194196, 210, 211, 214; Eagle Exercise, 61-62
Cleansing II* 196-198, 210, 211,213 Ear; Exercise, 128-130, 208* 211* 213;
Breast: cancer* 98 problems of* 129, 213
Bronchitis, 211 Eight Directional Exercises, 51* 63-69, 209,
Bursitis. 135* 136. 164. 210 215* 217
Emphysema, 61, 213
Candlelight Contemplation* 184 Endocrine system, 42
Canel* Alexis* 72 Endorphins, 93
Cataract, see £yf, problems of Energy: balance of, 33* 34, 42, 70; flow
Cellulite, 212 ' of* 39, 42 , 52, 162, 172-174; nature of,
Colon: 144; cancer, 154 30-12, 91-92; transformation of. 33, 34
Common Cold, 138, 212 Energy gate, 118
Concentration: Exercise* 184-187, 212; External exercises, 13, 16

222
 Index

Eye: 66, 151; Exercises, 122-126* 208, 210 Lao-Tse, 14, 19

21L 213, 215; problems of, 122, 213 Large Heavenly Cycle, 203-204, 210
Large intestine: 65; meridian, 162, 165, 175
Face Rubbing Exercise* 132, 209 Laxatives, 110
Fats* 145 Lewis, Thomas, 161
Five Animal Exercises, 51,54-63, 209, Liver 58, 66, 67; cancer, 112; Exercise,
212, 215, 217 149-151* 209* 210* 211* 212* 214* 215*
Five Element Theory, 51-54 216; meridian, 155* 162, 181
Flatulence, 148 Lordosos, 152
Lower Back Exercise* 152-1154* 209*
Gallbladder: 58, 66. 67; meridian* 162, 164, 210* 211* 215
180 Lower Body and Sexual Glands Exercise*
Ginseng, 24 155-157, 209, 212* 214* 215
Glaucoma, see Eye, problems of Lumbago, 152
Gums, see Mouth Lung: 65, 68; asthma* 139; bronchial
Gymnastics, 191 tubes. 139; coughing* 138; Exercise* 138-
144, 209* 210, 211; meridian, 162* 165.
Hamstrings, 160 172-174
Hand and Arm Exercises, 136, 209
Head: ache, 122, 213; Rubbing Exercise, Menopause, 94
121-122 , 208, 211, 212 , 213 Menstruation: problems of, 214
Heart: 57, 67, 145; attack, 141; beat, 36; Meridian; 34* 69* 160-163; Massage*
Constrictor meridian, 162, 165, 179; Exer¬ 160-166, 209, 2J1, 212; Meditation, 37,
cises, 140-144, 209,210,214; exhaustion, 171-181 r 209; Points of Entry and Exit* 162
37; meridian, 70, 162, 165, 177; problems Monkey Exercise, 62-63
of, 143. 214 Moonlight Contemplation, 184
Hemorrhoids, 154* 214 Mother ami Child Law, 54-55
Hepatitis, 214 Mouth: Exercises, 130-132, 209, 211,
Herbs, 23-24, 139, 171 213,216; problems of. 130,132,216; sali¬
Hsien* 201 va, 130-131
Hyper- and hypoglycemia, 60, 216 Muscle* 66
Hysterectomy, 43
Near- and farsightedness, see Eye, prob¬
Impotence, 155, 214 lems of
Indigestion, 103 Neck: 113; pain* 134
Insomnia, 71* 214 Nei Ching, 29, 160
Insulin* 40 Nerve: 45, 66, 67* 68, 71, 79* 155; problems
Internal Organ Relaxation, 158-160, 208, of, 214
210, 212, 215 North Star Meditation* 182-184
intestines, see Large or Small Nose: Exercises, 127-128* 208* 212* 213;
Intestines sinus, 127
Iodine, 133
Obesity, 107-108, 163,215
Jen-Mo meridian, 185, 199 Overacidity, 148* 215

Kidney: 62, 152; Exercise* 151-152, 209, Pancreas gland, 40* 41

210, 211, 213, 214; meridian, 155, 162, Pineal gland, 40-41, 87
178; problems of, 68, 214 Pituitary gland, 4041
Kim Bong Han, 160, 161 Pneumonia, 215
Kingdom: Animal, 220: God, 220-221; Polyps, 154
Human, 220; Vegetable* 220 Ptematurc ejaculation, 155
Kirlian photography, 32 Premature labor, 95

223
 index

Prostate gland: 88; cancer, 93; Tooth decay, see Mouth, problems of
problems of. 2L5 Toxins, 151. 157
Prostatectomy* 43 Triple Heater meridian, 162, 165* 179
Tu-Mo meridian, 199
Reverse Crane I, 188-190, 210, 211, 213 Tuberculosis, tit, 216
Reverse Crane II, I9CM92, 210, 211, 213 Tui-Na* 25
Rheumatism, 210 Turtle: Exercise, 45, 113-116, 209, 210,
Ringing ears, see But, problem of 211,212,213,214,215,216; metabolism,
Runny nose, see Nose 114, nervous system, 113-114
Twelve Nerve Exercises, 45, 79-86, 209,
Sciatica, 215 214. 215, 217
Seven Glands System, 39-43, 87, 151 Twelve Zodiac Exercises. 43, Jlt 71-79, 209
Sex glands, 3940, 41, 42-43, 67* 199- 212. 217
200
Shoulder, pain, 68, 134 Ulcer. 215, 216
Sitting position, 117-119
Skin. 61,65. 151 Varicose veins, 163
Sleep: as energizer, 33-34; position, 120- Vertigo* 213
121, 139 Vitamin D, 154
Slipped discs, 152 Vomiting. 215, 217
Small Heavenly Cycle, 201-203, 210
Small intestines; 57; meridian. 162, 165, 177 Walking* 120
Snoring, 139 Watches* 70-79
Solar Plexus Exercise; 107-112,209,211- 216 Water retention, 163,164
Spine: 871 152; problems, 68 Weight Reduction Exercise, 145-148, 209,
Spleen-pancreas: 60, 66; meridian, 70, 153 2Ht2!5
162, 176 Wrinkles, 133* 211
Standing position, 119
Stomach: 60, 102; cancer, 148; Healing Yellow Emperor, 14, 19
Exercise, 148-149, 209; indigestion, 148;
meridian. 162, 164, 176; pain, 2(5
Stress, !3, 37, 50
Sun Worship Exercise, 154-155, 210, 214
Sunlight Contemplation, 184

T'ai Chi Oman, 16, 80

Tao of Revitalization: history of. 14; as
therapy, 16; types of, 14-l5TaoTe Oiing1
19, 170, *94
Taoism: Eight Pillars of, 19*28; symbol of
(Pa-Kirn), 20, 64
Techniques for Relieving Pain, 134-135,
209, 210
Tennis elbow, 133, 210, 216
Tension, 37
Thymus gland, 40, 41, 87
Thyroid gland; Exercise, 133, 216; iodine,
133; problems of 216
Tiger Exercise, 58-59
Toe Wiggling and Body Stretching, 157-158.
208, 211, 214, 216

224
'
I