Wu Yuan Zhuang
(Five Elements Unified Form)

Introduction

This Five Elements Unified Form is the 3rd module of training in Zhineng Qigong. This training is to exercise the five major Ying organs qi and integrate them at the Hunyuan Qiao, so as to unify the mind and qi as one. This form of exercise is using the open-close, acupressure, opening of orifices and humming of healing sound methods. The exercise is to direct qi with the mind, movement and humming of healing sound. Therefore, Five Elements Unified Form is a level higher than Lift qi Up and Pour qi Down Method and Body and Mind Method. This Form belongs to the middle level of Zhineng Qigong practice. Those who have foundation in 1st and 2nd modules can practise this Form. It will improve their health level.

Preparation

Close feet together, lift up baihui, stand upright. Look straight ahead. Relax the hands at the sides. Relax the whole body (fig. 1).

Step 1 – Harmonise Qi With Hunyuan Qiao (Ding Tian Li Di, He Hua HunYuan)

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  1. Raise both hands up to waistline level, leading with hukou (fig. 2). Close hands and forearms inward.
  2. Cross the hands to opposite side with left arm above the right arm. Continue to raise till above navel, near to zhongwan (fig. 3). Form the Hunyuan Finger-Ring Mudra: Curl the 2nd finger, press the bottom of nail’s cuticle againt the corner of the flex line at the thumb (the longer line), the tip of the 2nd finger should be near to the base of thumb (fig. 4).
  3. Change the hands to form Touch Sky-Stand on Earth Mudra: Keep the left hand upright infront of the chest with palm facing to the right. Place Finger-Ring to face Danzhong directly (mid-point on sternum between 4th ribs) with right hand facing down, place Finger-Ring to face zhongwan directly (mid-point between navel and bottom of sternum, where the Hunyuan Qiao is located right inside). The base of left palm is facing the base of right hand fingers (fig. 5).
  4. Teeth knocking: Knock the upper and lower incisors against each other 9 times, knock the left molars 9 times, knock the right molars 9 times and knock the incisors 9 times again. Then perform Tongue swirling: Move the tip of the tongue from the middle of upper incisors to the left upper molars, then left lower molars, back to the middle of incisors; continue to the right lower molars, then right upper molars, return to the middle of upper incisors as one complete cycle. Do it 3 cycles. Then, reverse another 3 cycles. After that use the tip of the tongue to press onto the lower palate 3 times, upper palate 3 times, and press between upper and lower incisors 3 times (tradition name this process as “Opening 3 Royal Lock”). Swallow saliva if there is too much inside the mouth.
  5. Release the Finger-Ring Mudra, turn the palms to face each other with the left hand above the right hand. Both hands are closer to each other but not touching. Pull the hands sideways, press the tip of the middle fingers onto the base of 4th fingers on the opposite hands. Curl and hold the fingers with opposite hands. Press the thumbs on holding points between the index and little fingers on each side. This hand position is called Hunyuan Palm (tradition name it as Hunyuan Mudra) (fig. 6).
  6. Humming healing sound: Hum Eueng and Qing. Breathe in naturally through the nose and hum the two sound. Do it for 3 times.
  7. Separate both hands, turn palms to face each other with fingers pointing to the front and place it infront of Hunyuan Qiao. Hold hands apart at nipple width with upper arms close to the ribcage (fig. 7).

Step 2 – Open The Three Gates (Chang Tong Mao Qiao, Kai Qi San Guan)

Open the Human-Gate
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  1. Continue from Step 1, close the hands to half of the shoulder width distance, then open out to shoulder width distance. Do it 3 times.
  2. Turn the palms upward, keep the upper arms still and lift forearms up infront of chest with palms parallel to ground. Keep palms above the nipple with fingers pointing to the front (fig. 8).
  3. Move the hands to the front at shoulder height and shoulder width, the fingers pointing downward and the palms facing forward with the wrists flex at right angle. Thrust the palms outward 3 times (fig. 9).
  4. Turning of hands and fingers: Keeping the palms facing forward, turn the hands with the fingers pointing outward, upward, inward and thurst outward 3 times (fig. 10 & 11). Thereafter, turn the hands with the fingers pointing upward, outward, downward, and then thrust outward 3 times. Then turn the hands again with the fingers pointing outward, upward, inward and thrust the palms outward.
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  6. Maintain the thrust and spread arms out sideways to form a straight line with shoulders. The palms are facing outward and the fingers are pointing to the front with the wrists flex at an right angle, thrust outward 3 times (fig. 12).
  7. Turning of hands and fingers: Maintaining the wrists flex at right angle, turn the hands with the fingers pointing upward, backward, downward and then thrust outward 3 times (fig. 13). Then turn the hands with the fingers pointing backward, upward, forward and thrust the palms outward (fig. 14).
  8. Maintain the thrust and close arms to the front at shoulder width (fig. 15). Release wrists, turn the palms to face each other with fingers pointing to the front. Perform Open-Close 3 times (fig. 16). Close the arms to a distance not less than half of the shoulder width, return to shoulder width when open.
Open the Sky Gate
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  1. Turn the palms upward and retract the forearms infront of the chest with wrists flex at right angle. Pointing fingers to the front and close the little fingers together (fig. 17). Raise the hands up to eye level, separate the hands beside ears with the fingers pointing backward (fig. 18), continue to raise and turn the hands backward and then inward. Straighten the arms with the palms facing upward, the middle fingers touching each other, thrust the palms upward 3 times (fig. 19).
  2. Turn the palms downward, the middle fingers touching each other and lower the hands on top of the head. Press Tianmen with the middle fingers (baihui to Xinhui belong to Tianmen area), and with the back of the hands arching up, close the back of fingers together. Move with the direction of left-front-right-back 3 rounds and then reverse 3 rounds. Press the middle fingers downward (fig. 20). Lower the hands with the middle fingers touching each other and the back of the hands facing up. Raise the hands up until the arms are straightened. Lower the hands on top of the head and repeat the action of section 2.
  3. Interlock the fingers and turn the palms up. Raise the hands and straighten the arms. Rotate and thrust wrists: Relax the shoulders and the arms. Push the hands up with the fingers interlocked, thrust the wrists up gently and move with the direction of up-back-down-front alternatively. The shoulders, arms and elbows are coordinating with each other to rotate. Thrust wrists 3 times (fig. 21 & 22). Thrust the palms upward.
Open the Earth Gate
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  1. Lower the straightened arms and the interlocked fingers to infront of lower abdomen with palms facing down. Thrust downward (fig. 23). Separate the hands wiyh the tip of the middle fingers touching each other, the palms facing down to form a right angle with the arms. Press the palms downward and the flex toes up at the same time. Do it 3 times (fig. 24).
  2. Pull the hands out slightly and separate the middle fingers. Draw circles together with the hands and the knees, follow the direction of front-out-back-in 3 rounds and then reverse 3 rounds. Keep the toes flex up during the drawing of circles.
Open Orifices of the Human Body
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  1. With the middle fingers touching each other and turn the palms to face inward, raise the hands up to press navel with the middle fingers and relax the toes at the same time (fig. 25).
  2. With the middle fingers trace along the waistline to the back and press mingmen. Turn palms to face backward. Rest the right hand on the lower back with the base of the middle fingers touching mingmen. Rest the left hand on the right hand so that both hands are crossing each other diagonally (fig. 26). Push the hands backward and push the mingmen out at the same time. Then return the hands to mingmen and restore the lower back to previous position. Do it 3 times.
  3. Turn the palms to face the body and press mingmen with the middle fingers. Separate the hands and trace along the waistline to the sides between Jingmen and Zhangmen, turn fingers downward with the palms facing inward. Use the hands to lead the elbows to open outward, about 10 cm away from the body and return to press Jingmen and Zhangmen. Do it 3 times.
  4. Trace the middle fingers along the waistline to the front with the tip of fingers pointing inward, touching each other at navel and rest the palms on the abdomen (fig. 27).
  5. Push the middle fingers to the front to close the fingers. On reaching the base of the fingers, before the palms touch each other, retract fingers and press navel with the middle fingers. Do it 3 times.

Step 3 – Visualise Qi Within Body (He Qi Si Gu, Shen Shou Zhong Huan)

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  1. Continue from the last step, close the hands and raise to Huanyuan Qiao. Separate the hands to nipple width, then close (about half of the distance), open back to nipple width (fig. 28). Turn the palms to face each other with the left hand above the right hand as like holding a qi ball (fig. 29).
  2. Move the right hand in the direction of right-back-left-front in a circle form and the left hand move with the direction of front-right-back-left in a circle form. At the same time, contract and release the two palms with the hands moving up and down within a distance. Do it 3 rounds with 3 sets of contract and release action of the palms.
  3. Separate both hands up and down as if tearing the qi ball apart. The left hand glide along the body down to the left side and flex wrist at right angle with palm facing down. The right hand raise infront of the body with palm facing inward (wrist and hukou lifting upward), turn palm to face diagonally forward when the hand is higher than the head. The upper arm is forward and at an angle about 15 degrees upward. The forearm is upward and slanted to the back slightly. Relax hand and wrist. While separating the hands, lift the left knee till the thigh is at horizontal position and the leg hanging down freely. Relax the ankle and point the toes downward (fig. 30).
  4. Relax the shoulders, elbows and wrists. Leading with the shoulders, perform 3x push-pull naturally.
  5. Rest the left heel on the inner side of the right knee (near Xuehai) and the right leg stand upright. Turn the body to the left at 90 degrees (fig. 31). Return to the front and continue to the right at 90 degrees. Move the left foot over the right knee and step onto the outer edge of the right foot. Both feet form a right angle (fig. 32). Shift the body weight to the left foot, lift the right foot and close both feet together.
  6. Turn the right palm inward and focus onto the head to pour qi in (fig. 33). Lower the right elbow infront of the body and move to the side. When the hand reach infront of the chest, turn palm downward. Lower hand at Solar Plexus to form a straight line with the forearm in horizontal position.
  7. At the same time, turn the left palm inward and raise to infront of the abdomen. Turn the palm upward. Reaching above the navel level, form a straight line with the forearm in horizontal position. Both hands are facing each other as like holding a qi ball.
  8. Move the left hand with the direction of left-back-right-front in a circle form and the right hand move with the direction of front-left-back-right in a circle form. At the same time, contract and release the two palms with the hands moving up and down within a distance. Do it 3 rounds with 3 sets of contract and release action of the palms.
  9. Separate both hands up and down as like tearing the qi ball apart. The right hand glide along the body downward to the left side and flex wrist at right angle with palm facing downward. The lifted hand raise infront of the body with palm facing inward (wrist and hukou lifting upward), turn palm to face diagonally forward when the hand is higher than the head. The upper arm is forward and at an angle about 15 degrees upward. The forearm is upward and slanted to the back slightly. Relax hand and wrist. While separating the hands, lift the right knee till the thigh at horizontal position and the leg hanging down freely. Relax the ankle and point the toes downward.
  10. Relax the shoulders, elbows and wrists. Leading with shoulders to perform 3x push-pull naturally.
  11. Rest the right heel on the inner side of the left knee (near Xuehai) and the left leg stand upright. Turn the body to the right at 90 degrees. Return to the front and continue to the left at 90 degrees, move the right foot over the left knee and step onto the outer edge of the left foot. Both feet form an right angle. Shift the body weight to the right foot, lift the left foot and close both feet together.
  12. Turn the left palm inward and focus onto the head to pour qi in. Lower the right elbow infront of the body and move to the side. When the hand reach infront of the chest, turn palm downward. Lower hand at Solar Plexus to form a straight line with the forearm in horizontal position. At the same time, turn the right palm inward and raise infornt of the abdomen, turn the palm upward. Reaching above the navel level, form a straight line with the forearm in horizontal position. Both hands are facing each other as like holding a qi ball.

Step: 4 - Fluttering (Zhan Chi Ao Xiang, Rou Chen Dan Chan)

Spreading Wings
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  1. Continue from the last step, turn the palms to face each other with the hands at nipple width. Open-close 3 times at Hunyuan Qiao area. Close the hands to half of the nipple width and open to the nipple width (fig. 34).
  2. Turn the palms upward. Lift the forearms with the upper arms close to the ribs. Raise the palms to in front of the shoulders and flex the wrists at right angle with palms facing upward (fig. 35). Turn the forearms sideways without moving the upper arms and point the fingers to the sides (fig. 36).
  3. Leading with the tip of the fingers, stretch the arms out sideways to form a straight line (fig. 37). Retract the forearms and hold the palms as if supporting upward. Lower the elbows and the upper arms close to ribs, the palms facing upward and flex the wrists at a right angle (fig. 38).
  4. Turn the forearms to the front with fingers pointing forward (fig. 39). Lower the forearms without moving the upper arms. Form a right angle at the elbows. Keep the palms facing upward and in line with the forearms (fig. 40).
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  6. Spread the forearms out to the sides of the body (fig. 41). Raise the forearms from both sides without moving the upper arms. Reaching the shoulders, face the palms upward and flex the wrists at an right angle (fig. 42).
  7. Leading with the tip of the fingers, stretch the arms out sideways to form a straight line (fig. 43). Retract the forearms and hold the palms as if supporting upward. Lower the elbows and the upper arms close to ribs, the palms facing upward and flex the wrists at an right angle (fig. 44).
  8. Turn the forearms to the front with fingers pointing forward (fig. 45). Lower the forearms without moving the upper arms. Form an right angle at the elbows. Straighten the wrists (fig. 46).
Fluttering
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  1. Turn palms to face each other (fig. 47). Open-Close to spread out the arms. Both arms should form a straight line after the 4X Open-Close action. Spread the arms out diagonally upward during the opening out action. When doing the closing in action, the range should be less than the opening out action. The Open-Close action should be like wave-like movement and led by the elbows to drive the shoulders and the wrists. Move the elbows downward and outward on the opening out action, move upward and inward on closing in action. When the arms spread out to form a straight line, face the palms to the front (fig. 48).
  2. Turn the palms downward, close the arms to the front, the arms should be at shoulder level and shoulder width after the 4X Close-Open action. The Close-Open action should be like wave-like movement and led by the elbows to drive the shoulders and the wrists. Move the elbows downward and inward on the closing in action. When doing the opening out action, the range should be less than the closing in action. Move upward and outward on opening out action. Keep the palms facing downward until the arms are closed to the front (fig. 49).
  3. Thereafter, perform 4X Open-Close to spread out the arms into a straight line. The Open-Close action should be like wave-like movement and led by the elbows to drive the shoulders and the wrists. Move the elbows downward and outward on the opening out action. When doing the closing in action, the range should be less than the opening action. Move the elbows upward and inward on closing in action. The arms spread out to form a straight line with the palms facing downward all the time (fig. 49).
  4. Turn the palms forward (fig. 50). Close the arms and hands to Hunyuan Qiao area with 4X Close-Open action (same as the begining step in Fluttering 1). Close the arms in diagonally downward and led by the elbows to drive the shoulders and the wrists to do the wave-like movement. Move the elbows outward and downward on the closing in action. When doing the opening out action, the range should be less than the closing in action. Move the elbows downward and upward on the opening out action. Lower the upper arms at the side of the body after 4X Close-Open action. Close the hands infront of Hunyuan Qiao with the fingers pointing to the front (fig. 51 & 52).

Step 5 - Heart Element (Xi Xiao Zhu Xin Shen, Zhong Feng Li Shan Gen)

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  1. Turn the fingers to point upward and place the hands infront of chest in praying position (fig. 53). With the middle fingers touching each other and separate the wrists. The rest of the fingers curl into the palms to form the Heart Mudra (fig. 54 & 55). Turn the fingers to point forward.
  2. Straighten the arms to the front at shoulder level (fig. 56). Leading with the middle fingers, move the forearms upward and inward. Lean the head slightly backward. The middle fingers press Shangen (between the inner corners of the eyes) in horizontal position (fig. 57).
  3. Move the wrists in the direction of left-up-right-down to draw circle and hum the healing sound Xing at the same time. Breathe in through the nose naturally. Hum the sound once with every circle. Do it 3 times and reverse 3 times.
  4. Move the middle fingers down along the sternum to press onto Danzhong in horizontal position (fig. 58).
  5. Move the wrists with the direction of left-up-right-down to draw circle and hum the healing sound Xin once with every circle. Do it 3 times and reverse 3 times.
  6. Turn the middle fingers to point towards the front while the base of the palms face to Solar Plexus (fig. 59). Move the middle fingers in the direction of left-up-right-down to draw circle and hum the healing sound Xiang once with every circle. Do it 3 times and reverse 3 times.

Step 6 – Kidney Element (Tu Yao Qiang Shen Zhi, Ming Men Lian Er Men)

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  1. Release the Heart Mudra and change to the Kidney Mudra: Use the thumb to press onto the cuticles of the 2nd, 3rd and 4th finger and straighten the little finger (fig. 60). With the little fingers touching each other, the hands facing inward, lower the hands to press navel (fig. 60). Trace the little fingers along the waistline to the back to press mingmen. Turn hands to face outward with little fingers pressing mingmen (fig. 61).
  2. Bend the body forward with the spine straight until the head is at the hip level. Arch down the lower back and lift the head up with the chin in. Flex up the buttocks and the tailbone (fig. 62). Push up the lower back with the mingmen raise up. Tailbone thrust forward and maintain the position of the head and chest (fig. 63). Do it 5 times.
  3. Push up the lower back and staighten the body slowly. Trace the little fingers along the waistline to the front and turn inward to press navel (fig. 64).
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  5. With the hands facing inward, and the little fingers touching each other, raise the little fingers along the Conception Channel to the chest level. Turn the hands upward and raise to Xuanji. Turn the little fingers and point to the front, close the outer sides of the little fingers together (fig. 65) Raise the hands to Shangen, separate the base of the palms and turn the hands inward. Press Shangen with the little fingers lightly (fig. 66).
  6. Trace the little fingers along the area between the eyes and eyebrows to tip of ears, move into the ear canal via crus of Helix. Turn the hands forward (fig. 67).
  7. Lean the head back slightly, thrust the tail bone backward. and breathe in naturally (fig. 68). Return the head and tail bone, and hum the healing sound: Ei, Yü, Ying. Do it 5 times.

Step 7 – (Chan Mian Zhong Gong Yi, Hun Yuan Si Zang Zhen)

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  1. Pull out little fingers, release Kidney Mudra. Point the fingers upward with the hands facing inward and place next to the ears. Raise the hands to form Twin-tower Palms. Straighten the arms and turn palms to face the front (fig. 69). Lower the arms to the front and curl the body down with the lower back arch up. Keep the head at hip level, drop the arms down (fig. 70)
  2. Turn palms to face each other, pull up the qi ball from the earth to the Hunyuan Qiao area. Flex up the toes (keep the toes flex up throught out the exercise) Rest the body weight on the rear half of the foot. Face the hands up and rotate both at the same time. Move with the direction of downward-inward-upward-forward to rotate the hands and keep the palms apart not more than 10 cm. The tip of fingers should be in line with the base of the other hand (fig. 71). Do it 5 times.
  3. Separate the hands, the middle fingers touching each other infornt of navel and the thumbs touching each other at the upper abdomen (fig. 72 – this is viewing from below and the body still in curl down position). Raise the hands along center line to Tiantu (middle of the depression above the suprasternal notch) and move the thumbs along the collarbones to the sides with the middle fingers following the same path to the front of the shoulders (fig. 73). Move the palms outward-downward-inward-upward to draw circles around the nipples. Do it 3 rounds and reverse 3 rounds.
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  5. Move the hands horizontally and with the middle fingers touching each other at Tiantu. Lower the hands to Solar Plexus and separate out sideways. With the hands passing dabao move to the sides with the palms facing upward. Straighten the arms and move forward (fig. 74). Reach to the sides to form a straight line and turn the palms downward. Continue to move the arms forward and lower the arms down from infront of the head (fig. 75).
  6. Turn palms to face each other, pull up the qi ball from the earth to the Hunyuan Qiao area. Face the hands up and rotate both at the same times. Move with the direction of downward-inward-upward-forward to rotate the hands and keep the palms apart not more than 10 cm. The tip of the fingers should be in line with the base of the other hand (fig. 76). Do it 5 times.
  7. Separate the hands, with the middle fingers and the thumbs touching each other, raise to Solar Plexus. Glide the hands along the ribs to the sides and vibrate lightly (fig. 77). Move the hands to the lower back and press mingmen with the middle fingers. Place the hands on the lower back to massage. Observe the changes inside the waist during breathing (fig. 78).
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  9. Place the hands on the waist and move along the same path back to the front, stop at the sides to vibrate lightly (fig. 79). Return back to Solar Plexus, the thumbs and the middle fingers touching each other, lower to navel (fig. 80).
  10. Separate the hands and use the thumbs to trace along the waistline to the sides till Zhangmen (tip of the 11th rib) and press. Relax the toes. Hold the Spleen Mudra: Straighten the thumb and curl the other four fingers firmly (fig. 81). Breathe in deeply into the abdoman and hum the healing sound: Gang, Fu, Zhong (fig. 82). Do it 5 times. Straighten up the body slowly and turn to the left, and to the right 3 times.

Step 8 - Liver Element (Zhan Bi Hu Ri Yue, Zhuan Mu Lian Gan Hun)

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  1. Release the Spleen Mudra, turn the palms to face the body. Extend the arms forward and cross the forearms infront of the body to the opposite sides. Place the right hand on the left chest with the left arm below the right arm (fig. 83). Move the right hand from the left chest, diagonally down to the right ribs at Qimen and Riyue. Place the hands on the ribs. At the same time, turn the left palm upward and move to the front from the right elbow.
  2. At the shoulder level, with eyes staring at the tip of the left index finger, move the left arm to the left with turning the body at the same time. At 90 degrees, hold the Liver Mudra: Use the thumb press on the cuticles of the 3rd, 4th and 5th finger with the 2nd finger straight (fig. 84 & 85). Continue to turn the body, till the left index finger pointing to the back, then turn the palm downward (fig. 86). Extend and retract the left arm to point the left index finger backward 8 times.
  3. Leading with the left arm, turn the body back 90 degrees to the left, and turn the palm upward. Continue to the right to 90 degrees, and turn the palm downward. Continue to turn the body and bend the elbow till the left index finger points backward (fig. 87). Extend and retract the left arm to point the left index finger backward 8 times. Spread out and straighten the left arm. Turn the body back 90 degrees to the right, and turn the palm upward. Leading with the left arm, turn the body back to the front.
  4. Retract the left hand to the front of the right chest. Move the right hand across the abdomen to the left ribs, turn the palm to face upward and place below the left elbow. Release left Liver Mudra, move down to the left ribs at Qimen and Riyue. Place the hands on the ribs. At the same time, move the right palm to the front from the left elbow.
  5. At shoulder height, with eyes staring at the tip of the right index finger, move the right arm to the right with turning the body at the same time. At 90 degrees, hold the Liver Mudra. Continue to turn the body till the right index finger points to the back, then turn the palm downward. Extend and retract the right arm to point the right index finger backward 8 times.
  6. Leading with the right arm, turn the body back to 90 degrees at the right, turn the palm upward. Continue to the left to 90 degrees, turn palm downward. Continue to turn the body and bend the elbow till right index finger points backward. Extend and retract the left arm to point the left index finger backward 8 times. Spread out and straighten the right arm. Turn the body back to 90 degrees to the left, turn the palm upward. Turn the body back to the front.
  7. Lower the right elbow and retract the hang to press onto the right Qimen and Riyue. Turn the left hand into Liver Mudra, press onto the left Qimen and Riyue with index finger pointing downward. The base of the index fingers are level with the nipples (fig. 88).
  8. Humming the healing sound: Breathe in naturally and humming Tü, Jü, Ling during breathe out. Do it 5 times.

Step 9 – Lung Element (Shen Suo Kai Fei Qi, Bei Xin Yi Po Shen)

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  1. Release Liver Mudra, turn the palms upward and form the Lung Mudra: Straighten the 4th Finger, use the thumb to press onto the cuticles of 2nd, 3rd and 5th finger (cover more area as much as possible) (fig. 89). The 4th fingers touching each other infront of the abdomen with the hands facing upward (fig. 90). Raise the hands upward along the Conception Channel to the Solar Plexus, turn hands to face inward. Continue to raise the hands to the throat level with the upper arms at horizontal position (fig. 91).
  2. Spread out the upper arms slightly to the back. Use the forearms to lead the 4th fingers to trace along the collarbone to the sides. Expand the chest and arch the wrists. Move the 4th fingers to the shoulders (fig. 92). Use the 4th fingers to draw circles at the outer area of the upper chest. Move with the direction of outward-downward-inward-upward 3 rounds and reverse 3 rounds. Use the elbows to drive the hands while drawing circles. While doing the movement, keep the elbows at shoulder level without dropping.
  3. Move the forearms up and spread out to the sides to form a straight line at shoulder level (fig. 93). Turn the hands to face upward. Squeeze in the shoulder blades and flex the wrists with the 4th fingers pointing upward (keep the arms straight). Therafter, relax the wrists and open up the shoulder blades with the 4th fingers pointing to the sides. Move the forearms up and bring it to the front of the shoulders (fig. 94). Use the 4th fingers to draw circles at the outer area of the upper chest. Move with the direction of outward-downward-inward-upward 3 rounds and reverse 3 rounds.
  4. fig. 95
    fig. 95
    fig. 96
    fig. 96
    fig. 97
    fig. 97
    fig. 98
    fig. 98
    fig. 99
    fig. 99
    fig. 100
    fig. 100
    fig. 101
    fig. 101
  5. Spring the arms out diagonally (about 45 degrees), straighten the arms with the hands facing upward (fig. 95 & 96). Turn the hands inward and flex the wrists inward with the 4th fingers pointing to each other. Close the arms inward and with the 4th fingers touching each other infront of the body, with the hukou slightly lower than the shoulders (fig. 97). Retract the arms to the area above Danzhong (below Yutang) (fig. 98). Raise the hands to the throat and keep the upper arms at horizontal position (fig. 99).
  6. Spread out the upper arms to the back slightly. Use the forearms to lead the 4th fingers to trace along the collarbone to the sides. Expand the chest and arch the wrists. Move the 4th fingers to the front of the shoulders at Yunmen (fig. 100). Press the Yunmen with the 4th fingers. Use the shoulders and elboes to drive the wrists and hands to draw circles. Move with the direction of outward-downward-inward-upward 4 rounds. Hum the healing sound ‘Sang on the 1st round. The ‘Si’ on the first-half of 2nd round. Thereafter, breathe in quickly to hum ‘Si’ on the second-half of 2nd round. The ‘Song’ on the 3rd round. Breathe in naturally on the 4th round. Repeat the same set of humming. Reverse 2 sets of the humming healing sound. Release the Lung Mudra. Lower the upper arms from the sides, and the hands and forearms from the front of the body to the sides. Extend the forearms to the front with the palms facing upward (fig. 101).

Step 10 - Crane Walk (You You He Bu Yun Xing Qu)

    fig. 102
    fig. 102
    fig. 103
    fig. 103
    fig. 104
    fig. 104
    fig. 105
    fig. 105
    fig. 106
    fig. 106
    fig. 107
    fig. 107
  1. Continue from the last step, shift the body weight to the right leg, lift up the left knee and kick out the left foot to the front (fig. 102 & 103). Straighten the left leg and flex down the left foot and toes. Touch down with the toes and lower the foot firmly on the floor. Shift the body weight to the left leg, lift the right heel and extend the arms to the front at shoulder level with the palms face up (fig. 104). Lean the body to the front, spread out the arms. Straighten the right leg to the back with the foot and toes flexed. When the body is at horizontal level, spread the arms out sideways into a straight line with the palms faced down. The head is lifted, the chest is expanded and the lower back is arched down to maintain the balance (fig. 105).
  2. Continue to spread the arms to the back. Retract the right leg, bend the right knee with the foot facing up. Gradually, raise the body up. At the same time, move the hands to the front from the hip (fig. 106). Straighten the body, continue to move in the right leg and lead with the right knee. Lift the right thigh with the knee at 90 degrees and relax the ankle. When the lifted thigh is at horizontal level, flex the ankle and point the toes to the front. Move the hands next to the ribs with the palms facing up (fig. 107).
  3. Kick out the right foot and extend the hands to the front. Straighten the right leg and flex down the right foot and toes. Touch down with the toes and lower the foot firmly on the floor. Shift the body weight to the right leg, lift the left heel and extend the arms to the front at shoulder level with the palms facing up. Lean the body to the front, spread out the arms. Straighten the left leg to the back with the foot and toes flexed. When the body is at horizontal level, spread the arms out sideways into a straight line with the palms faced down. The head is lifted, the chest is expanded and the lower back is arched down to maintain the balance.
  4. Continue to spread the arms to the back. Retract the left leg, bend the left knee with the foot facing up. Gradually, raise the body up. At the same time, move the hands to the front from the hip. Straighten the body, continue to move in the left leg and lead with the left knee. Lift the left thigh with the knee at 90 degrees and relax the ankle. When the lifted thigh is at horizontal level, flex the ankle and point the toes to the front. Lower the left foot next to the right foot. Move the hands to the front from the ribs with the palms facing up.
  5. The above exercise can be repeated many times.

Step 11 – Swivelling (Dou Ling Xin Ning Si Mo Qi)

    fig. 108
    fig. 108
    fig. 109
    fig. 109
    fig. 110
    fig. 110
    fig. 111
    fig. 111
  1. Lower the arms naturally and relax the body. Keep the body upright, lift baihui, relax the waist and lower the tailbone. Led by both sides of the hip, swivel the body and four limbs in quick movements. Relax the legs and stand firmly (fig. 108). Do it for 2 to 3 minutes.
  2. Drop the arms and straighten it with the palms face back. Leading with the elbows, thrust the wrists vigorously forward about 15 degrees. The back of the hands are facing to the front and the fingers pointing down (fig. 109). Pull back the arms next to the sides of the body with the flexed wrists and the palms facing down (fig. 110). Do it 3 times.
  3. With the arms straightened and the wrists flexed, keep the body upright. Raise the heels in 3 stages to the highest point, and rest the body weight onto the toes (fig. 111). After that, relax the feet, shift the body weight to the back and let the body drop back down on the heels vetically and repidly. Do it 3 times.

Step 12 – Raise and Lower Movements (XiaoYao Qi Luo Shen Guan Ding

    fig. 112
    fig. 112
    fig. 113
    fig. 113
    fig. 114
    fig. 114
    fig. 115
    fig. 115
    fig. 116
    fig. 116
  1. Continue from the last step, relax the wrists and turn the palms inward. Close the hands infront of the lower abdomen and turn the palms to face up with the middle fingers touching each other. Raise the hands to Hunyuan Qiao area, at the same time shift the body weight to the right leg and raise the left heel with the 4th and 5th toes touching the ground (fig. 112).
  2. Raise the hands to Xuanji and turn the fingers to point forward with the little fingers close together. Continue to raise the hands to the face level, and then separate the hands with the fingers pointing outward while raising the hands. Separate the wrists and turn the fingers pointing to the back. Continue to raise the hands till the arms are relaxingly straight. The hands are above the head, the palms face up with the fingers pointing to each other to form the Supporting Palms (fig. 113).
  3. Lower the arms sideways to shoulder level to form a straight line. (fig. 114). Continue to lower the arms with the palms facing downward, squating down while lowering the arms. When the arms are lowered at 15 degrees to the body, close the thumbs and middle fingers to form “Crane’s Beak” (fig. 115 & 116). Raise the arms sideways and straighten the body slowly. When the arms are at shoulder level, release the “Crane’s Beak” and face the hands down (fig. 116). Lower the body and arms again. Do it 3 times. After the 3rd time, lower the arms and put the left foot flatly on the ground.
  4. With the hands are lowered to the front of the lower abdomen, turn the palms to face up with the middle fingers touching each other. Straighten the body and close the feet together. Raise the hands to Hunyuan Qiao area, at the same time raise the right heel with the 4th and 5th toes touching the ground.
  5. Raise the hands to Xuanji and turn the fingers to point forward with the little fingers close together. Continue to raise the hands to the face level, and then separate the hands with the fingers pointing outward while raising the hands. Separate the wrists and turn the fingers pointing to the back. Continue to raise the hands till the arms are relaxingly straight. The hands are above the head, the palms face up with the fingers pointing to each other to form the Supporting Palms.
  6. Lower the arms sideways to shoulder level to form a straight line. Continue to lower the arms with the palms facing down and squating down while lowering the arms. When the arms are lowered at 15 degrees to the body, close the thumbs and middle fingers to form “Crane’s Beak”. Raise the arms sideways and straighten the body slowly. When the arms are at shoulder level, release the “Crane’s Beak” and face the hands down. Lower the body and arms again. Do it 3 times. After the 3rd time, lower the arms and put the right foot flatly on the ground. With the hands lowered to the front of the lower abdomen, turn the palms up with the middle fingers touching each other. Straighten the body.

Step 13 – Unifying Qi (Hun Yuan Yi Qi Lian Tian Di)

    fig. 117
    fig. 117
    fig. 118
    fig. 118
    fig. 119
    fig. 119
    fig. 120
    fig. 120
    fig. 121
    fig. 121
  1. Raise the hands to Hunyuan Qiao area with the left hand on top of the right hand. The thumbs are touching each other lightly (tradition name it as Ding Yin Mudra) (fig. 117).Raise the hands to Danzhong, turn hands to face inward. Continue to raise the hands infront of the forehead. Turn the hands to face upward at above the forehead (fig. 118). Pull the hands outward and lower sideways into a straight line at shoulder level. Continue to lower the hands to hip level with the palms facing inward. Close the hands infront of the lower abdomen to form the Ding Yin Mudra. Repeat the same movement. Do it 3 times. On the 3rd time, when the hands are close infront of the lower abdomen, form a Double Hunyuan Finger-Ring Ding Yin Mudra (form the Hunyuan Ring-Finger with the thumb and 2nd finger, the thumbs touching each other). Raise the hands to Hunyuan Qiao area.
  2. Turn the left palm to face downward and cover the right palm. Then pull the arms outward sideways so that the palms are facing each other at an angle. Leading with the elbows, spread out into a straight line at shoulder level. Therafter, turn the palms to face up and lift the arms up. Cross the wrists infront of the forehead. The left hand is above and flexed up, the right hand is below with the palm facing down (fig. 119). Lower the hands along the center line to Hunyuan Qiao area to form Touch Sky-Stand on Earth Mudra (fig. 120). Turn the right palm to face upward and lower the left palm to cover the right palm. Then pull the arms outward sideways. Repeat the above movement, Do it 3 times
  3. Release the mudras, place the left hand on top of the right hand. Pull the hands sideways and press the tip of the middle fingers onto the base of 4th fingers on the opposite hands. Curl and hold the fingers with opposite hands to form Hunyuan Palm (fig. 121). Stand upright, breathe in naturally, and hum the healing sound: Qing. Do it 5 times.
  4. Return the hands to the sides of the body and end the exercise.

Healing Sounds for the Five Elements Unified Form

Hunyuan Madra: E, U, Eng Qing
Heart Element: Xing Xin Xing
Kidney Element: Ei Ying
Spleen Element: Gang Fu Zhong
Liver Element: Ling
Lung Element: Sang Si Song