This simple yet efficacious health exercise is attributed to Dr. Ma Li Tang. It takes just 5-10 minutes to complete, needs no special grounds or equipment, and can be done anywhere, at any time.
Section 1: Preparatory Position (Wu Ji)
Stand with the feet shoulder-width apart, with the arms and hands hanging comfortably at the sides. This is the Wu Ji Posture, a common starting point for many Qi Gong exercises (for details on correct practice of Wu Ji, see my other articles: Ma Li Tang’s 3 Zhan Zhuang (Standing) Exercises and Daoist Meditation Lesson Four: Wu Ji Posture).
While standing in Wu Ji, the whole body is relaxed, eyes looking ahead. Clear the mind of distracting thoughts in a state of inner stillness and quiescence.
Section 2: Deep Breathing (Tu Na)
Inhale slowly through the nose, and expand the lower abdomen and then the chest as the heels lift slightly off the ground. Inhale as much as possible, letting the inhalation swell the lower abdomen and expand the chest. Do not raise the shoulders or tense the neck. Feel as though the inhalation lifts the body upward.
Exhale through the mouth and let the belly relax and draw in slightly as the heels lower to the floor with the knees slightly bent. Exhale all the stale air out of the lungs, and stale Qi out of the body.
Repeat this 16 times.
Note:
Tu Na literally means “spit out” (Tu) and “receive” or “accept” (Na). As you inhale, imagine you are inhaling fresh air Qi into the Lungs and into the entire body; as you exhale, imagine that stale air and poisonous, negative Qi is leaving the deepest parts of the Lungs and the body. You are literally “taking in the new and spitting out the old” (Tu Gu Na Xing).
After taking these breaths, pause for a minute or so in the Wu Ji Posture as you relax the body and clear the mind. Then go on to Section 3.
Section 3: Shake the Body
Relax the whole body with the arms hanging at the sides, bend both knees slightly, and begin shaking the body from head to foot.
As you do so, you should feel the trembling of the nipples, the muscles in all parts of the body, the jaws and even the internal organs. As the body shakes and trembles the scrotum in men should vibrate slightly between the legs, and the vagina in women should become slightly opened. The fingers should be slightly flexed and a swelling sensation should be felt when they are straightened.
Shake the body for a minute or more, and then let the shaking slowly cease.
Note:
In the beginning the shaking/trembling needs to be consciously initiated. With time and practice it becomes more spontaneous and natural. Do not shake the body too forcefully. The shaking should be like a horse shaking off a fly, or a dog shaking its body after getting wet – natural and easy.
After shaking the body, pause for a minute or so in the Wu Ji Posture and relax the body and clear the mind. Then go on to Section 4.
Section 4: Rotate the Shoulders
With the weight resting on the balls of the feet, and the knees slightly bent, relax the whole body and keep the lips slightly apart. The arms are still hanging at the sides (Fig. 5).
In this position begin rotating the shoulders in the following way: The right shoulder goes forward and upward, and then backward and downward, while the left shoulder goes backward and downward, and then forward and upward (Figs. 6-7).
Do this a minimum of 16 times and a maximum of 32 times in a well-coordinated way. The shoulders stay relaxed and the arms hang, so that the trunk of the body and the back move the shoulders. Do not make any effort to regulate your breathing; the twisting of the trunk will do the work.
The rotation of the shoulders should be done smoothly and in a way that feels good. Do not try to hard too hard, but see that the rotations are fully rounded. Start with small circles, and gradually work up to bigger ones as you become more comfortable with the exercise.
After practicing this for a considerable time, you may hear the sound of breathing in your lungs, provided you are practicing in a very quiet place. Belching and “passing wind from the anus” may occur as a result of the increased peristaltic movement of the stomach and bowels.
The movements help squeeze waste and pathogenic Qi out of the internal organs.
Important Points
1. The entire exercise takes from 5-10 minutes to perform. Practice it twice a day. The important thing is to practice it a little every day.
2. The movements and postures of the four sections are not complex, but it takes practice to do them correctly and comfortably, so don’t get discouraged.
3. In the beginning you may not feel very good after practicing. This is because you are new to the exercise and have to learn to do it correctly, which takes time. Keep practicing and you will make steady improvements
4. The movements are not complicated, but it takes a bit of practice to get them right. Keep practicing and you will make steady improvement, and feel the results. This will make you want to do it every day.
Health Benefits Attributed to the Daoist Rejuvenation Exercise
1. Section 1: Wu Ji Posture
- Relaxes the entire body and calms the nervous system
- Aligns the joints and muscles
2. Section 2: Tu Na – Getting Rid of the Stale and Taking in the Fresh
- Increases diaphragmatic movement, which aids the health of the internal organs.
- Gets rid of stale poisonous Qi that is trapped in Lungs, meridians and organs.
- Refreshes the body by infusing it with fresh Qi.
3. Section 3: Shaking the Body & Section 4: Rotating the Shoulders
- The shaking of the body in Section 3 is accompanied by the swaying movement in the scrotum or tremor in the uterus and ovaries, while rotating of the shoulders in Section 4 also involves in the lower body in the area of the uterus and ovaries, and in men in the area of the spermatic cords. All these movements are believed to be effective in helping restore sexual function.*
- These movements also activate the Kidneys and improve Kidney function by stimulating the muscles and nerves of the back.
- The quivering of the Kidneys and Bladder helps improve their function and reduce the chance of stones.
- Shaking and Rotating can have a positive affect on the nerves controlling urination. Some people suffering from frequent urination have made considerable improvements after practicing this exercise for a short period of time.
- The rotation of the shoulders in Section 4 helps to promote the peristaltic movements of the alimentary canal. This aids the absorption of nutrients, while simultaneously improving elimination so as to prevent harmful matter from being retained.
4. In General, all the movements of the Daoist Rejuvenation Exercise:
- Loosen the joints and relaxes the fascia and musculature, which promotes the free-flow of Q, Blood and Fluid through these structures.
- Allow the whole body to relax while activating the joints and Jing Luo (Channels and Collaterals), thus greatly promoting the free, unobstructed flow of Qi and Blood in the Jing Luo.
- Promoting Free-Flow prevents stasis and reduces pain. Stasis is one of the primary causes of disease.
* Traditional Chinese medicine connects aging with a decline of the vital Qi of the kidneys, the foundation of the body’s energy matrix. Many of the symptoms of deficient Kidney Qi and Essence (Jing – associated with sexual energy and reproductive capacity), are related to loss of sexual vitality, thinning of seminal and vaginal fluid, frequent urination or dribbling, greying of the hair and dryness. Qi Gong research has shown that weakness of Kidney Qi is connected to changes in the sex hormones normally associated with aging. Some studies on the ratio of sex hormones indicated that a year of regular Qi Gong practice could improve the ratio of sexual hormones.