Form 1: Hair Combing With fingers naturally curved into a claw shape, gently comb hair from front to back 36 times. Prevents hypertension, dizziness, and headaches while enhancing mental acuity.
Exercise 2: Eye Rotation Open your eyes and slowly move your eyeballs left and right, up and down, and near and far 18 times each. Then rotate them clockwise and counterclockwise 18 times each. This prevents eye diseases and improves vision.
Exercise 3: Facial Massage Gently close your eyes. Rub your palms together 24 times. Then, starting from the sides of your nose, massage upward across your forehead with your palms. Spread your hands outward to massage your temples, then downward to your jawline. Repeat this facial massage 18 times. Finally, open your eyes. This exercise helps prevent facial boils and pimples, reduces wrinkles, and beautifies the skin.
Form 4: Nose Massage Place the pads of both middle fingers on the Yingxiang acupoints beside the nostrils and gently massage 48 times. Prevents and treats colds and rhinitis.
Form 5: Tooth Tapping First tap the upper and lower front teeth 48 times, then tap the molars on both sides 48 times. Apply gentle pressure, producing a light tapping sound. Prevents dental diseases and enhances intelligence.
6th Exercise: Tongue Rotation With lips lightly closed, place tongue outside teeth and inside lips. Slowly rotate clockwise and counterclockwise 9 times each. Prevents periodontal disease, enhances speech ability, and increases saliva production.This prevents stomatitis and aids digestion and nutrient absorption.
Eighth Exercise: Ear Tapping With mouth slightly closed, cup both palms over the outer ear canals. Place all ten fingers on the back of the head, pressing the index finger pads against the backs of the middle fingers. Gently slide and tap the back of the head 24 times, producing a "thump-thump" sound. This prevents ear disorders and improves hearing.
9th Exercise: Head Lift Slowly raise the head backward from the front, repeating 24 times. Prevents cervical spondylosis, dizziness, and headaches.
10th Exercise: Chest Rub Rub the chest repeatedly from top to bottom with both palms for 24 times. Prevents coughing, asthma, heart disease, and depression.
11th Exercise: Abdominal Rubbing Place both palms overlapping at the center of the navel. First, rub the area around the navel in a small circle clockwise 12 times, then in a larger circle 12 times. Next, rub in a large circle counterclockwise 12 times, followed by a small circle 12 times. This prevents and treats diseases of the liver, gallbladder, stomach, intestines, pancreas, and pelvic region.Note: Use clockwise rubbing for constipation; counterclockwise for diarrhea.
12th Technique: Waist Rotation Gently place both palms on the Kidney Shu points on either side of the waist, fingertips pointing down. Slowly rotate three times clockwise and three times counterclockwise. Then, using the spine as the axis, rotate the waist three times to the left and three times to the right.This prevents and treats lumbar spine disorders, lumbar muscle strain, and kidney disease.
Form 13: Nourishing the Dan Field Gently close your eyes. Overlap your palms and place them on the lower abdomen below the navel. Focus your mind gently on the lower abdomen for about 5 minutes. This enhances physical energy, stamina, mental acuity, immunity, and vitality.
Form 14: Anus Lifting While inhaling, slowly draw in the abdomen and lift the anus. While exhaling, slowly expand the abdomen and relax the anus. Repeat 20 times. This helps prevent and treat hemorrhoids, frequent urination, urinary urgency, urinary incontinence, and fecal incontinence.
Form 15: Shoulder Shakes Swing both arms downward, backward, upward, forward, then downward again. Repeat 20 times. This helps prevent and treat frozen shoulder and upper limb soreness/numbness.
Form 16: Knee Squats Slightly bend and straighten both knees while squatting up and down. Repeat 20 times. This helps prevent and treat knee arthritis while strengthening lower limb muscles.
Move 17: Leg Lifts Place one leg on the ground while extending the other leg upward. Hold at a fixed height for about 5 minutes, then switch legs. This prevents lower limb muscle atrophy and enhances lower limb mobility.
Form 18: Heel Bounce Slowly rise onto your toes, then forcefully bounce down. Repeat 7–10 times. This prevents various chronic diseases and enhances physical and mental strength.